RelaxBot - Psychological Methods to Relax Better

RelaxBot allows you to learn about evidence-based relaxation techniques in clinical psychology. Many of these evidence-based methods have a long history: Both Autogenic Training and Progressive Muscle Relaxation are over 80 years old. Mindfulness techniques obtained attention in psychology over the last decades. Simply as a question to the RelaxBot and find up-to-date information on relaxation methods.Signs and Symptoms of AnxietyVery few psychological problems cause more distress than anxiety.

Often, the symptoms develop over time and the individual may not be aware of the anxiety as an ongoing problem. Anxiety causes a range of psychological as well as physical symptoms. These can vary between individuals, however, psychological symptoms often include: excessive worries exclusive focus on one particular topic lack of concentration irritability restlessness social withdrawal avoidance of locations or individuals hopelessness disturbances to memory and attention negative thinking ("There is no easy way out")In addition, physical symptoms are possible including feeling hot feeling unsteady heart pounding or racing feeling dizzy hands trembling difficulty in breathing a feeling of choking indigestion lightheadedness hot and cold sweatsNot everybody experiences all of these symptoms and they may change over time. Individuals with phobias (fear of a specific object or situation) may feel anxious when approaching the particular object or situation. Examples of specific phobias are a fear of certain animals concerns about a particular medical procedure (e.g. an injection) a fear of flying (e.g. air travel) being uncomfortable in open places being uncomfortable in narrow/enclosed locations a fear of acceleration (e.g. in an elevator) a fear of public placesIndividuals with social anxiety (or phobia) often avoid social groups and situations as well as meeting new people. It is important to distinguish social anxiety from neuro-developmental disorders such as Autism Spectrum Disorder (ASD), including Aspergers, and social (pragmatic) communication disorder. These neuro-developmental disorders make social communication difficult or may delay the devlopment of social skills.How often do Anxiety Disorders occur?Anxiety disorders are common in children (and adults), with prevalence estimates ranging from 5% to 25% in different countries. Anxiety disorders often co-occur with mood disorders and can result in depression or other mental health problems such as substance use. Early onset anxiety disorders (13 years or younger) may follow a chronic course and, hence, an early diagnosis is important.What are the Causes of Anxiety Disorders?Cognitive-behavioural models of anxiety disorders suggest that negative automatic thoughts play a significant role. Hence, Cognitive Behavioural Therapy (CBT) strategies have been developed, which include cognitive restructuring, coping self-talk, in vivo exposure, modelling and relaxation training.What are the Psychological Treatment Options?CBT is long established as a method of choice for anxiety and depression. CBT addresses distorted and unhelpful patterns of thinking that result in anxiety. Based on the assumption that negative thoughts result in negative emotions and that well-adapted positive thoughts result in positive emotions, CBT tries to replace cognitive distortions (unhelpful thinking styles) with well-adjusted thinking patterns. Core elements of CBT are:1. Cognitive restructuring: Identifying negative thoughts and replacing these by positive thinking styles.2. Modelling: Practicing successful behaviour for critical situations; plus3. Relaxation methods : This may include Autogenic Training, an evidence-based relaxation technique that involves self-suggestions and the concentration of bodily perceptions.

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