Öst’s applied relaxation: characteristics, phases and components.

A technique for achieving a state of relaxation in a wide variety of situations.

Öst applied relaxation is considered, according to treatment efficacy guidelines, a likely effective treatment for panic disorder. In addition, this treatment is also used for other anxiety disorders, such as dental phobia.

It is one of the one of the most widely used techniques in the treatment of stress.. In this article we will know its characteristics, phases and components.

Background: previous relaxation techniques

Öst's applied relaxation consists of a variation of Berstein and Borkovec's adaptation of Jacobson's progressive Muscle relaxation training (PMR).

1. Progressive Muscle Relaxation (PMR)

Jacobson's PMR consists of a very complete relaxation technique that allows the patient to discriminate perceptually between the sensations of tension and distensionas well as to diminish their afferences.

Berstein and Borkovec's relaxation technique.

Berstein and Borkovec's adaptation consists of a variation of Jacobson's PMR; it is a differential relaxation, in which the muscles related to an activity are kept active, and the rest are relaxed.

Berstein and Borkovec's adaptation consists of training the patient according to three types of variablesThe Berstein and Borkovec adaptation consists of training the patient according to three types of variables: the position (sitting/standing), the activity (active/non-active) and the place (quiet/non-quiet).

Öst's applied relaxation: characteristics

In Öst's applied relaxation, all muscles will be tensed and relaxed at the same time. The process is then repeated at least once, tensing each muscle group for five to seven seconds and then relaxing it for twenty to thirty seconds. The patient will focus on the sensations of tension and relaxation, respectively.

Throughout the process of Öst's applied relaxation, the patient is taught to identify the Öst the patient is taught to identify signs of anxiety and to implement relaxation techniques..

To initiate this technique, the environmental conditions should be favorable: a quiet environment, sitting comfortably with eyes closed, without excessive external noise and without the interference of stimuli that disturb good concentration.

Components

The components or techniques of the treatment are two: relaxation and practice; hence its name: "relaxation" (RMP) + "applied" (live practice):

1. Progressive Muscle Relaxation (PMR)

This technique was originally designed by Jacobsonalready mentioned.

2. Live practice

Öst's applied relaxation includes live practice of anxiety situations presented hierarchically to the patient. to the patient.

Phases

Öst's applied relaxation is composed of four phases that progressively decrease in terms of the time dedicated to the relaxation process. They are as follows.

1. First phase: progressive relaxation

The first phase of relaxation includes learning to relax the muscle groups individually. It starts with a previous tension, since tension facilitates subsequent relaxation. The different muscle zones are tensed and relaxed, while we must identify the sensations associated with both exercises.

The duration of each of the tensions will be approximately 3-4 seconds, and a pressure of 70% will be exerted to avoid the risk of muscular contractures.

The relaxation periods should be increased to 20-30 seconds. At the end of the process of tensions and relaxations (starting with the hands and continuing from the head to the feet), three diaphragmatic respirations are performed to relax a little more the whole body.

2. Second phase: relaxation without tension

In this second phase you will learn to relax without tension, trying to feel the relaxation without tension.

3. Third phase: differentiated relaxation

After about 15 days (at least) practicing muscular relaxation, the objective will be to be able to obtain relaxation by only concentrating on diaphragmatic breathing and on the general feeling of relaxation..

Here the main objective will be to reach complete relaxation with the eyes closed. The three breaths will be taken and the body will be completely relaxed. Once this is achieved, we will open our eyes and try to maintain the state of relaxation.

The final objective will be to be able to selectively relax those muscle groups that are not involved in the movements we perform.

4. Fourth phase: relaxation by signals

In this fourth and last phase of Öst's applied relaxation, the patient should be able to relax quickly and in all circumstances, without requiring great concentration.without requiring great concentration.

Bibliographical references:

• Newman, M. and Anderson, N. (2007). A review of basic and applied research on generalized anxiety disorder. Revista argentina de clínica psicológica, 16, pp. 7 - 20.
• Pérez M.; Fernández, J.R.; Fernández, C. and Amigo, I. (2010). Guide to effective psychological treatments I: Adults. Madrid: Pirámide.
• Clark, D. A., & Beck, A. T. (2012). Cognitive therapy for anxiety disorders. Madrid: Desclée de Brouwer.