BRELAXED STRESS CONSULTANCY

By Michelle Pearson

LOGS, LOGS AND MORE LOGS!!!

STRESS LOGS

There are many different ways a behaviour log can be designed, along with the content it contains. Click here for some examples of Different Behaviour Logs I will demonstrates how one sort of log is formed, a negative and positive mood log. Other logs are very useful both for yourself and your Consultant. In most stress, management cases there will involve some form of homework, e.g. listening to a tape, following its instructions, and recording something on paper. Most commonly used logs this measures levels of calmness, tension, and prior and post the exercise. You get to decide on a scoring system of 1 to 10 how calm or tense you were before the tape started and how you felt afterwards. This is an ideal way of learning more about your body and how you actually feel afterwards.

Its aim is to see if you get any benefit, how long that benefit lasts what it takes to return to the previous level of tension. It is good if a technique brings relief; it is even better if that relief can be maintained for sometime after the exercise. Even more so, if you are faced with a stressful situation and you still have a level of calmness is excellent. This however takes time and practise, which is often where relaxation training can break down. If a good result is felt immediately then the chances are good that practise will continue, but if the initial result is poor or considered 'useless' people often stop practising and blame their lack of success on the technique. As with all techniques they should be practiced for six to eight weeks and longer still if their usefulness is to be maintained.

The same difficulty falls on homework or writing things down, people in general find this very difficult, even if it just circling a number. It is viewed as taken more time away from doing 'more important things', but when dealing with ones health the importance has to be oneself and giving the time to write what is needed. A lot can be learnt by what is said and not said. It is also something that can be looked upon in the following months and or years to see what changes have occurred since those writings. By writing in a log, you are giving words and adding value to your feelings by expressing them in a positive manner, even if the statement is negative.

It is very easy to make most of the logs used in stress management, - the difficulty often is in compleating it!! I have made a 7 day table below as an example, I will be adding more. This log is to assist you in seeing how calm/relaxed you are and how tense and stressed you are. The scale is a 1 - 10 below the table I have explaned the significan for each number. You should circle a number before and after you practice your technique. I have given a number of often tense spots, but there are more, therefore it is often to write those as a guide but you will soon begin to notice tense spots that you have shrugged of or disregarded. There is also a space to write the name of the technique, and for any other comments you have for each day. This is just a 7 day sheet, but the exercises are done for a number of weeks if needed, so the logs vary as well. I always provide a 7 day log (often4) with all of my information packages. This is here as an example.

CALM AND TENSE RECORDING LOG

RATE BEFORE	RATE AFTER	PLACE AND FEEL OF TENSION

Calm-tense rate	Calm-tense rate	Tense areas

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	1, 2, 3, 4, 5, 6, 7, 8, 9, 10,	back, neck, shoulder, arm, legs, head, etc

This very simple log works by recording how you feel before a relaxation exercise and after the exercise. This way it can make it easier to notice, especially if you are honest whether a specific technique is more productive and effective for you. It can also be done by your partner, that way you can compare each others thoughts as well. We may not always be totally aware of how we behave when in our 'natural' environment, such as your home. This may mean that your partner can sense/feel your tension when you do not because you have felt that way for most if not all of the day.
Which leads gently into a very good point, there is nothing stopping you from doing a small energy boost/relaxation exercise two times a day. Initially finding time to do one is hard enough, but when you begin to SEE and FEEL the difference, you will find the time to do an extra exercise. below is a list of how to possibly interpret the numbers, the most important element is once you work with one 'code' DO NOT change it.

1 = Totally relaxed no tension - probably the best you have felt!

2 = Very relaxed

3 = Moderately relaxed

4 = Fairly relaxed

5 = Slightly relaxed

6 = Slightly tense

7 = Fairly tense

8 = Moderately tense

9 = Very tense

10 = Extreme tense - very uncomfortable the worst you have felt

Sometimes it can also be beneficial to enlarge the log to record/include areas of tension and record; lower back, shoulder etc.If you want to go further, describe the pain e.g.; 'throbbing' 'stabbing' 'constant' 'intermittent'. The more you can write the better, but circling a number is sufficient in the early stages, this can also help your Medical Dr / Stress consultant /or therapist as they will be able to help more effectivly with the more information they recive.
With further logs, you can begin to notice how long the effects last, what stopped it from working, whether it returned etc. More importantly though you will eventually want to see and feel if the technique has any effect on increasing your coping skills to help you deal with a stressful situation or if it didn't last etc. For example it may have helped initially, but another event may have occured soon after the first trigger, causing more more stress. The technique at that time may not have be at a sufficinet level for you to have coped as you would have prefered. In which case it is useful to note when the calmness dissipated - the event, and if you can initiate the calmness again. This will help you to decide if it is useful or not, BUT, you need to use the technique more than one before deciding it is not for you.
I always suggest a few weeks at least, unless the technique is painful. There are some people who can initially find tensing and relaxing their muscles painful, this is quite normal, and with practise you will find your muscles becoming more flexable etc. A few weeks will give you the time not only to practise the technique but also to understand the uniquness and the dynamics of it. This will further enhance the benefits of the technique, as with anything, the more you know and understand, the easier something can become!
Not every exercise will work, but you aught to try them more than once before deciding they don't work. If you do not stop before you start, more information can be gathered by going through the process. The record isn't accurate if you haven't tried which does restrict future possibilities. You can record a number of items on the log, from whether the exercise is helping at all, is it increasing the tension etc. With honestly written logs where they can be assesed and discussed the problems can be discussed, so that different skills are taught instead. There is nothing wrong in having an exercise not work, as not all will be successful. Overall, both parties, the 'student', their family' as well as their stress consultant. With the tension levels being recorded daily for 8 - 32 weeks (min - max)to ensure each technique is taught and used etc. Everyone should be able to see some changes, however, as you are the one learning it may not always be clear, which have been the most beneficial. This is why your handwritten logs for each of the techniques can also have a huge impact on your life!

There are other logs that I will be adding soon. There is one very similar but with a breathing focused sheet. This records ones breathing rate before and after the exercises. Another log gauges the progress of relaxation. When the breathing rate is lower, it is a sign of relaxation, which is why they are used together. On the next page their are two logs regarding thoughts, feelings, and behaviour.
As I said on my first page, the only way stress management training is successful is if you are willing to learn and do the techniques/exercises to the best of your ability.Like life, the more you put in the more you will recive! Remember we all have different strengths and weaknesses, for example, I can relax extremely well using passive muscular relaxation, but I have a lot of pain when I try active muscular relaxation. This does not bother me as I know I have extra techniques which are new and an added skill. What is more it provides a boost of confidence. training yourself can give you a boost in self confidence and self esteem, which is always worthwhile!!
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