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Learn the definitions of relaxation and selfregulation.
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Compare and contrast different relaxation exercises.
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List the body-mind-spirit changes that accompany profound relaxation.
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Describe three different types of relaxation exercises and their appropriate clinical application.
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Describe the indications and contraindications for two forms of relaxation practice.
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Identify commonly used technology or equipment from your nursing practice, and describe how it can be used as a biofeedback device.
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Use breathing strategies with a client, and record the subjective and clinical changes that occur with relaxed breathing.
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Pick one or a combination of relaxation and/or meditation practices and apply them to a stressful moment. Explore the ways they support your well-being and how they affect your ability to transform stress.
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Identify through focused awareness areas in your body where you most often accumulate tension.
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Identify three personally meaningful therapeutic suggestions, and use them as reminders to support your self-care relaxation practice and well-being.
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Decreases the anxiety accompanying painful situations, such as debridement or dressing changes
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Eases the muscle tension pain of skeletal muscle contractions
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Decreases fatigue by interrupting the fight-or-flight response
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Provides a period of rest as beneficial as a nap
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Helps the client fall asleep quickly
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Increases the effect of pain medications
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Increases ability to tolerate pain
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Decreases pain
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Decreases anxiety
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Improves immune system function
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Quiets the fight-or-flight sympathetic response
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Facilitates sleep
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Provides rest
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Increases efficacy of pain medications
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Reduces muscle tension and increases blood flow
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Improves sense of well-being
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Offers insight and creativity
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Is an essential element of self-care
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Cultivates a centered, calm presence
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As a self-care practice offers insights into challenges and benefits clients will experience
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Offers a vehicle to modulate and self-regulate the nurse’s own stress response in stress-filled work settings
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Supports a therapeutic energetic bond and connectedness when practicing along with clients or colleagues
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Creates opportunity for intuitive exploration, insight, and understanding of self and others, issues, and problems
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Is an excellent vehicle for beginning professional gatherings and staff meetings; offers opportunity to be present, creative, open, and connected
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Can be done anywhere, without any cost or equipment, is easily teachable, and easily practiced
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Can be a spiritual practice for opening ourselves to deeper ways of being
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Constriction of blood flow to the hands and feet (cool extremities)
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Tightening of the muscles
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Constriction of one’s energy field (closing down or blocking flow)
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Increased heart rate
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Increased oxygen consumption
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Increased brain wave activity
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Increased sweat gland activity
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Increased blood pressure
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Increased anxiety
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Deep relaxation increases
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Peripheral blood flow (warm extremities)
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Electrical resistance of skin (dry palms)
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Production of slow alpha waves
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Activity of natural killer cells (improved immune function)
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Deep relaxation decreases the following functions in the body:
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Oxygen consumption
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Carbon dioxide elimination
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Blood lactate levels
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Respiratory rate and volume
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Heart rate
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Skeletal muscle tension
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Epinephrine level
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Gastric acidity and motility
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Sweat gland activity
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Blood pressure, especially in hypertensive individuals10
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