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The technique that was employed is the progressive muscle relaxing. This technique is important in relaxing the body when the muscles are tense. The principle behind progressive muscle relaxing is that PMR you tense a group of muscle so that they are tightly contracted as possible. Then hold them in a state of extreme tension for a few seconds followed by relaxation of the muscle to their original state. The final stage is to consciously relax the muscles even further so that you are relaxed as much as possible. Tensing the muscles before relaxing them enable one to relax his, her muscles more than when the muscles are relaxed directly. This system works best in the afternoon and evening. The results were recorded using 1-10 scale, where 1= most tense and 10 = most tense. The following results were obtained during my physical relaxation training for a period of six days.

TOTAL PHYSICAL RELAXATION TRAINING (PRT) PRACTICE LOG

DATE

WHERE

WHEN

HOW LONG

RELAXATION LEVEL (1-10)

PROBLEMS ENCOUNTERED

16th June 2010

Home

(my birthday)

Afternoon

3pm

30 seconds

5

I could not completely relax

16th June

2010

 

Home

(my birth day)

Evening

 

 

2minutes

7

I had some excitement

17th June

2010

home

Evening

9 pm

2minutes

8

-

18th June

2010

college

Afternoon

2pm

4minutes

9

-

18th  June

2010

home

Evening

6 pm

3minutes

9

-

19th  June

2010

Interview

Afternoon

2 pm

1minute

9

-

20th June

2010.

home

Afternoon

3 pm

30 seconds

6

Could not relax- my mum was hospitalized.

20th June

2010

Hospital

(HIV test)

Evening

5pm

3minutes

5

I still had a lot of tension

21st June

2010

Home

Afternoon

1pm

4 minutes

9

-

21st June

2010

Home

Evening

8 pm

2 minutes

8

-

Total energizing training.

The energizing training that was employed was imagery. The idea behind this technique is to employ imagination in order to recreate a situation that is more relaxing thus relieving stress. The more intensely you can imagine about a situation the more relaxing you become. This system works best in the morning and afternoon. 1-10 energization scale (i.e., 1 = most lethargic I’ve ever been in my life & 10 = most energized I’ve ever been in my life) was used.   I performed this technique for five days and the following results were recorded.

TOTAL ENERGIZATION TRAINING (ET) PRACTICE LOG

DATE

WHERE

WHEN

HOW LONG

LEVEL OF ENERGEZATION

(1-10)

PROBLEMS ENCOUNTERED

June 16th 2010

Home

Morning

7 am

1 hour

8

 Could not contain excitement of my birth day

June 17th

2010

Home

 

Morning

9 am

2 hours

9

-

June 17th

2010

Home

Afternoon

1 pm

3 hours

9

-

June 18th 2010

Home

Morning

8 am

2 hours

6

 Could not relax.  Mum was hospitalized- tension was very high

June 18th

2010

Home

Morning

7 am

4 hours

10

-

June 19th

2010

Home

Morning 10 am

 

2 hours

7

I was always thinking for the interview-could not relax properly.

June 20th

2010

Home

Morning

6 am

3 hours

9

-

June 21st

2010

Park

Afternoon

1 pm

4 hours

10

-

Stress and energy awareness

The stress and energy awareness was performed for two days and the following results were obtained.

Day 1: 16 June 2010

STRESS/ENERGY AWARENESS FORM (SEAF) – DAYS 1 & 2

TIME

PLACE

WITH WHOM

CIRCUMSTANCES

STRESS LEVEL 

(1-10)

ENERGY

LEVEL

(1-10)

7am-9am

Home

Alone

Listening to music

3

8

10 am

Home

My siblings

Watching a cartoon movie

1

9

11:15 am

Home

Family

Final plans for my birthday

4

5

1 pm

Home

Family

Taking lunch

1

9

3pm

Home

Family

Watching a TV program

1

9

5:40 pm

supermarket

A friend

shopping

0

10

4 pm

Home

Family

Listening music

0

9

5 pm

Home

Family, friends& relatives

Meeting friends& relatives

0

10

7pm

Home

Family , friends & relatives

 Preparing for dinner

0

9

8pm

Home

Family, friends & relatives

Enjoying drinks together

0

9

9pm

Home

Family, friends & relatives

Taking dinner

1

9

9:45 pm

Home

Family, friends & relative

Presenting birthday gifts

0

10

10:15 pm

Home

Family, friends & relatives

Climax of my birthday

0

10

12.45 am

home

Family, friends & relatives

Seeing off friends and relatives

4

6

STRESS/ENERGY AWARENESS FORM (SEAF) – DAYS 1 & 2

Day 2: June 17th, 2010

TIME

PLACE

WITH WHOM

CIRCUMSTANCES

STRESS LEVEL 

(1-10)

ENERGY

LEVEL

(1-10)

7.15 am

Home

Alone

Preparing breakfast

2

8

8.40 am

Home

family

Taking breakfast

1

8

9 am

Home

Alone

Listening to music

0

9

11.15 am

Supermarket

Girlfriend

shopping

0

10

12.30 pm

Home

Family

Taking lunch

3

7

1.30 pm

Town

Home

Relaxing

2

9

2.35 pm

Restaurant

Girlfriend

Having good time

0

10

3.30 pm

Town

Girlfriend

Window shopping

3

4

4.45pm

casino

Girlfriend

Playing games together

0

9

5.35 pm

Home

Family

relaxing

2

8

6.40 pm

Home

Family

Helping family prepare supper

3

7

7.20 pm

Home

Family

Receiving a call from my ex-girlfriend

5

4

9.00 pm

Home

Family

Having dinner

3

6

9.45 pm

Home

siblings

Watching a movie

1

8

11.45 pm

Home

Alone

Doing my college assignment

6

4

12.20 am

Home

Alone

Listening to music

2

7

Arousal monitoring and adjustment

The following results were obtained   from the arousal monitoring and adjustment for three days.  LOA scale was used. On this scale, 5 is optimal arousal.   Thus, arousal ratings from 1-4 would indicate that you are too relaxed, with 4 suggesting your LOA is a little low and 1 your LOA is a lot low.  Conversely, ratings from 6-9 reflect arousal levels where you are too tense, with 6 suggesting your LOA is a bit high and 9 indicating your LOA is a lot high.  . The level of arousal at each selected time was recorded before and after rapid PRT/ET in cases where it exceeded the scale of five. If LOA is less than 4, u functional ET was used to raise LOA.  If LOA is greater than 6 functional PRT was used.

DAY 3:  AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

DAY:   Thursday     DATE: June 18th 2010.                                                                    

MONITORING

TIMES

LEVEL OF

AROUSAL (LOA)

LOA AFTER

 RAPID PRT/ET

PROBLEMS ENCOUNTERED

10.45 am

6

4

-

2 pm

7

5

-

4 pm

6

4

-

6.15 pm

8

7

Could not relax

9.20 pm

7

5

-

12.15 am

8

6

Still could not relax completely.

DAY 4:  AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

Friday June 19th, 2010.

MONITORING

TIMES

LEVEL OF

AROUSAL (LOA)

LOA AFTER

 RAPID PRT/ET

PROBLEMS ENCOUNTERED

7.35 am

2

4

-

9.40 am

6

5

-

1.50 pm

9

7

Still I could not relax

5.56 pm

6

5

  -

9.00 pm

7

4

-

11.00 pm

1

4

-

DAY 5:  AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

Saturday June 20th 2010

MONITORING

TIMES

LEVEL OF

AROUSAL (LOA)

LOA AFTER

 RAPID PRT/ET

PROBLEMS ENCOUNTERED

6.00 am

1

4

-

11.30 am

7

5

-

3.20 pm

8

6

Still I could not relax

4.58 pm

9

7

Still I could not relax at all

9.30 pm

6

5

-

12.20 am

2

4

-

DAY 6:  AROUSAL MONITORING AND ADJUSTMENT FORM (AMAF)

Sunday June 21st, 2010.

MONITORING

TIMES

LEVEL OF

AROUSAL (LOA)

LOA AFTER

 RAPID PRT/ET

PROBLEMS ENCOUNTERED

8.00 am

7

4

-

10.30 am

3

5

-

3.45 pm

8

4

-

6.50 am

2

4

-

10.15 pm

7

5

-

1.20 am

1

3

LOA could not be raised

 

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