The Psychological Society of Ireland



The Psychological Society of Ireland,
Floor 2, Grantham House,
Grantham Street, Dublin 8, D08 W8HD.

To coincide with this year’s Congress of Psychology Students in Ireland, the PSI and the NIBPS are holding a free of charge public lecture at the Congress. This lecture is the sixth, and final, in the 2013/2014 joint lecture series. 

The lecture will take place at 6.30pm on Friday April 11th in Room HG 20, which is located in the School of Nursing and Human Sciences, Dublin City University (DCU).

Most of us who are stressed think we do not have the time to relax or to practice Yoga or meditation and so stress becomes a vicious circle from which many of us do not seem to be able to escape. This one hour talk will try to change that by presenting a ‘menu’ of stress-busting strategies which can be incorporated into hectic schedules. Following a brief overview of what causes stress and how it affects us, the strategies, which are based on over forty years of research, will be demonstrated. The presentation will be interactive and thought-provoking. Participants will be encouraged to contribute and ask questions.

Link to Relaxation exercise A

Link to Relaxation exercise B

  • Relaxation exercise A is a 20 minute exercise during which I ask you to successively tense and relax each muscle group in your body. You should do this exercise each day for approximately six weeks before you move onto Relaxation exercise B. When you tense your muscles, only tense them 75% not 100% and when you let go of the tension, do so quickly.

  • Try to pick a time when you are not in a rush anywhere and do it in a room which is warm and where you are comfortable. Choose a time of the day that fits with your schedule. Turn off all phones and try not to be disturbed.

  • If your mind wanders and you lose concentration, just bring your attention back to the recording and continue. You can use the exercise to help you sleep however if you miss out on most of the exercise because you have fallen asleep then make sure you do it again another time during the day so you are still getting the practice with all the muscle groups.

  • Do not expect to see any dramatic improvements for a few weeks although you should start to notice that your awareness of tension in your body is gradually increasing.

  • When you think that you are totally familiar and bored with A, move onto exercise B which is only 10 minutes and involves immediate letting go without any prior tensing. This is regarded as a more difficult exercise. As you practice this for about 3 to 4 weeks you should start to notice that during the day, when you instruct a group of muscles in your body to relax(for example, your neck or your stomach) that you can actually make a difference.

  • From then on you may do the exercise whenever you wish but you should be able to get on without it and you should find that you are able to notice tension creeping in to your body and just let it go. Regularly do an imaginary ‘bodyscan’ to ensure that all parts of your body are nice and relaxed.



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