Relaxation Therapy
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What is it?
Relaxation therapy refers to a number of techniques designed to teach someone to be able to relax voluntarily. Programs most often include training in special breathing and progressive muscle relaxation exercises designed to reduce physical and mental tension. Massage, watching relaxing videos or listening to special music for relaxation do not constitute relaxation therapy, although they are sometimes included as part of a relaxation therapy program.
How does it work?
Muscle tension is usually associated with stress and anxiety, which are strongly associated with depression. Becoming aware of the link between depressive thoughts and mental and muscle tension may help.
Is it effective?
There have been only a few small studies looking at the effect of relaxation therapy for people with depression. In two studies it was found to be as effective as cognitive behaviour therapy or antidepressant medication in the short term. The longer term effects are uncertain.
Are there any disadvantages?
None known.
Where do you get it?
Community groups often run relaxation classes. There are also therapists who teach relaxation. These are listed in the Relaxation Therapy section of the Yellow Pages. Books and tapes giving instructions in relaxation therapy are available from bookshops and over the internet. You can also download our BluePages relaxation program (see below).
Recommendation
Relaxation therapy is promising as a treatment for depression, but needs further research.
Key references
Murphy GE, Carney RM, Knesevich MA, et al. Cognitive behaviour therapy, relaxation training and tricyclic antidepressant medication in the treatment of depression. Psychological Reports 1995; 77:403-420
Reynolds WM and Coats KI. A comparison of cognitive behaviour therapy and relaxation training for the treatment of depression in adolescents. Journal of Consulting and Clinical Psychology, 1986; 54: 653-660.
Relaxation tape: Progressive muscle relaxation
WARNING. Relaxation therapy
is not for everyone. Some people who are very depressed or anxious or who
have other types of mental health problems
find that relaxation doesn't help. It might even make them feel worse.
Please check with your doctor before trying relaxation therapy.
Before you begin. Find a place where you won't be disturbed. Make sure you are not hungry or thirsty and that you haven't been drinking alcohol. It is best to do these exercise sitting rather than lying down. Lower the lights. You will find that there are periods of quietness on this tape. You will know that the tape is about to finish when you hear "Open your eyes".
Download progressive muscle relaxation tape (File format - mp3, 17.7MB)