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 a number of randomised controlled trials on the effect of relaxation therapy for people with depression. In general, it works better than no treatment but not as well as psychological treatments such as CBT. The longer-term effects of relaxation therapy are uncertain.
Are there any disadvantages?
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.
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 helpful for depression, but does not work as well as psychological treatments.
Key references
Jorm AF, Morgan AJ, Hetrick SE. Relaxation for depression. Cochrane Database of Systematic Reviews 2008, Issue 4. Art. No.: CD007142. DOI: 10.1002/14651858.CD007142.pub2.
Morgan AJ, Jorm AF. Self-help interventions for depressive disorders and depressive symptoms: a systematic review. Annals of General Psychiatry 2008; 7: 13. DOI: 10.1186/1744-859X-7-13.
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)