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Mechanism of Action
Paradoxical as it sounds, certain exercises can help an individual achieve relaxation and regeneration. For example, they moderate stress reactions through the reduction of adrenalin levels and promote well-being. Regular sessions of relaxation techniques can result in improved concentration, proprioception and body control. The proper application of a relaxation technique produces a relaxation response: an individual’s heart rate comes down to near her pulse at rest, she breathes more calmly, her blood pressure drops, her level of nervous excitement decreases significantly and she can even enter a sleep-like state. While relaxation techniques are likely to have noticeable effects within a few seconds or minutes, regeneration techniques, such as insomnia management, often need to be practiced regularly for a few weeks before the desired results appear (ability to handle a higher workload, for example).
Target Groups and Applications
• Professionals who need to optimize their daily work routine: making better use of rest periods, being able to shut off after a stressful day (buzzword “work-life balance”)
• Exam takers: being able to sleep better before tests, managing test anxiety
• Athletes: controlling tension (see side-effects), promoting regeneration
• Mothers/Parents of nursing infants
• Treatment of sleep disorders, headaches/migraines, pain
Relaxation exercises can be introduced in a playful setting to children as young as 6 (e.g., the snail/turtle game where you have to move in slow motion).
Side Effects
The lower muscle tone concomitant with a relaxed state is not always desirable, as for example in the case of athletes who need their explosive strength to peak just before competition (e.g., sprinters, shot putters, jumpers). What’s more, relaxation techniques lower the body’s temperature (put on a jacket before you start!).
Contraindications
Heart patients become more intensely aware of their heart when they are in a state of relaxation, which can lead to anxiety about their condition. They should seek advice from their doctor before trying these methods. Beware: there are people with heart problems who are not aware of them yet. If you have notice your heart acting funny in any way while doing these exercises, stop right away and see a doctor.
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Difficulty Level
(1 = very easy to 5 = very difficult)
Most relaxation techniques are fairly easy and they carry a difficulty level between 1 and 3. The hardest part of relaxation training is the persistence required, not the techniques themselves.
Comments
Relaxation training is, as the name implies, a form of training and so one must always give oneself enough time for the relaxation response to appear. Depending on the difficulty level of the chosen exercise, you might need a few weeks of training before you are capable of achieving relaxation “at the flick of a switch”. Relaxation training only makes sense if participants are able to open themselves to it. Therefore, it should always take place in a setting that feels comfortable for everyone.
For competitive athletes: after a phase of practicing the techniques in a quiet setting, the training should shift to less settled environments (ideally replicating the bustle of competitive events), since complete quiet is rarely an option in the breaks between heats or between attempts. “When you find peace in a calm place, that is not true peace – when you find peace amid tumult, that is true peace”. (Buddhist saying)
Also Known As
–
Difficulty
Level 4
Duration
once a day, 5–10 minutes
Description
Relaxation is triggered through concentration on one’s own body and through the use of autosuggestive commands.
Instructions
→ sit or lie down in a relaxed position, close your eyes, breathe calmly
→ develop the sensation that your left arm is getting warmer (“My left arm is warm”.)
→ let yourself feel the sensation in your left arm for about 1 minute (it should indeed feel warmer)
→ move on to your right arm, your legs, your breathing (“My breathing is calm”.), your forehead (“My forehead is pleasantly cool”.), your body (“My body is healthy and filled with energy”.)
→ return to the present by “reversing”
→ tense your arms for a moment, breathe deeply and open your eyes.
Comments
Autogenic training is probably the best-known relaxation technique. The original form developed by Schultz is rarely practiced nowadays. On the other hand, a variety of adapted versions are in widespread use. The technique is very good; nevertheless, time and professional guidance are required to learn it well.
References
Lindemann, H. (2004). Autogenes Training. Der bewährte Weg zur Entspannung. München
Goldmann Schultz, J. H. (2003). Das Autogene Training. Stuttgart: Thieme.
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Also Known As
Relaxed breathing, “breathing fear away”
Difficulty
Level 2
Duration
1-5 minutes
Description
Taking control of one’s activation level through breathing. After a few slow breaths, one’s breathing, pulse and activation level quiet down and relaxation sets in.
Instructions
→ slowly breathe in through your nose while counting to 4 in your mind
→ hold your breath while counting to 4 in your mind
→ slowly breathe out while counting to 8 in your mind
→ hold your breath while counting to 4 in your mind
... and start again from the top
Comments
Guideline: only 4 breaths per minute
A quick and uncomplicated method for relaxing.
Most effective when used in combination with music, short naps, pleasant scents, or infrared light.
References
Lodes, H. (2000). Atme richtig. München: Goldmann.
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Also Known As
Image trance, inner visualization, daydreaming
Difficulty
Level 3
Duration
10–30 minutes
Description
It is a particularly human gift to be able to transpose oneself in one’s mind to a place of one’s choosing and to imagine pleasant scenes of one’s own devising. Deep imagination offers the possibility through thought journeys and imaginary stories to gain a fresh perspective on problems and to change the way one experiences events and how one responds to them. It can help in numerous contexts including diet management (including addiction problems), stress management, post-traumatic recovery, self-esteem rebuilding and sleep disorder remediation.
Instructions
→ sit or lie down, breathing calmly
→ the therapist reads or extemporizes a story
→ the client follows the story and tries to experience the succession of images with all her senses
→ at the end: return to normal state (tense your arms – breathe deeply – open your eyes) → come back to the present (“to the here and now”)
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Comments
Perhaps you have heard of Frederick the Mouse? In case you haven’t: Frederick is a mouse who does not collect wheat and straw as the other mice do, but rays of sunshine and colors. During the cold wintertime, Frederick tells the other mice about the rays of sunshine and makes them feel much happier. This sense of wonder and imagination is widely encouraged in kindergartens and grade schools and highlights the beneficial effects of positive mental imagery for everyone.
References
Lazarus, A. A. (2006). Innenbilder. Imagination in der Therapie und als Selbsthilfe (4. Aufl.). Stuttgart: Klett-Cotta.
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Also Known As
Shavasana (from yoga)
Difficulty
Level 3
Duration
about 15 minutes
Description
The subject uses mental visualization to help bring about and reinforce a pleasant emotional state. This leads to a relaxation response. This exercise can be done with music.
Instructions
→ lie down and get comfortable, breathing calmly and mindfully
→ mentally focus on your breathing
→ think of a relaxing landscape (beach, green pasture), imagine yourself “sinking deeper and deeper into the ground” and every time you exhale try to enjoy the sensation more intensely
Comments
Very good sleeping aid. Also well suited as preparation for → Napping during the day (about 25 minutes).
References
Bruk, K. J. (2002). Die meditative Tiefenentspannung. Schäffern: Arcturus-Verlag.
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Also Known As
–
Difficulty
Level 4 (requires knowledge of effects and side-effects, in particular possible allergic reactions)
Duration
10–30 minutes
Description
Essential oils enter the blood stream via the skin or via the mucous membranes of the respiratory apparatus and from there go on to affect the entire organism.
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Instructions
→ lavender, lemon balm, anise, valerian, rosemary and tea-tree oils can be used to help achieve relaxation
→ combine essential oils with a relaxation bath: 5 to 15 drops in a 68-100°F bath will amplify the relaxing effects. Note: Essential oils and water don’t mix without an emulsifier. The essential oil will form a film on the surface of the water if dispersion isn’t helped along with a dose of bubble bath, a squirt of a carrier oil such as aloe vera, or a handful of bath salts.
Comments
In aromatherapy, specific essential oils are used to treat certain conditions. In Germany, only doctors and naturopathic practitioners are allowed to offer aromatherapy treatments.
The layperson can explore “aroma wellness” practices, i.e. the diluted use of essential oils as bath additives, in scented candles, or as massage oils. The dosage of essential oils must be done very carefully during pregnancy.
References
Zeh, K. (2006). Handbuch Ätherische Öle. Mittelberg: Joy.
Zimmermann, E. (2006). Aromatherapie für Pflege- und Heilberufe. Stuttgart: Sonntag.
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Also Known As
Botanical Garden, Wind and Water, Kan Yu
Difficulty
Level 3
Duration
60 Minutes
Description
Feng Shui offers teachings on how to create and improve living spaces, work spaces, gardens and parks. The goal is a harmonious relationship between people and their surroundings. A Feng Shui garden is a planted area landscaped according to these precepts. The relaxing and regenerative effects of the Feng Shui garden come about through the design, tending and enjoyment of the space.
Instructions
1.) Short form: visit a Feng Shui garden
→ find an appropriate garden or park and consciously set aside time for relaxing there after stressful days at work
→ enjoy with all your senses: close your eyes, listen to nature
2.) Long form: create your own Feng Shui garden
→ familiarize yourself with the rules of Feng Shui or hire a consultant
→ create a garden that is both esthetically pleasing and spatially harmonious through the choice of plants, the layout of paths, the interplay of light and shadow and water features (fountain, waterfall, brook)
→ both working in your own Feng Shui garden and simply being there are deeply relaxing and regenerative.
Comments
It is easy to criticize the teachings of Feng Shui. Energy fields and geomantic radiation are not scientifically proven. However, anyone who has visited a Feng Shui garden can attest to the restorative effects: the quiet rustle of the leaves, the relaxing babble of the water, the colors and scents of the plants.
References
Schumacher, S. (2005). Mein Feng Shui Garten. München: Callwey.
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Also Known As
Flotation therapy, isolation tank, float tank
Difficulty
Level 3
Duration
30–45 minutes
Description
The aim of sensory-deprivation floating is to achieve a sensation of “weightlessness” by lying in a tank filled with salt water at body temperature. The feeling of being free of one’s body’s weight is relaxing and creates a sense of well-being.
Instructions
→ float in a tank specially designed for this purpose
→ can be combined with musical relaxation
Comments
It is not unusual to fail to reach a state of relaxation during the first 3 sessions in an isolation tank because one has to get used to this new, remarkable environment. After the initial phase, floating can become a very powerful way to relax and to restore oneself (“back in mamma’s belly”).
References
Ewald, W. M. (1994). Sensorische Deprivation (3. Aufl.). Ettlingen: Ettlinger Verlag Kunz.
Hutchinson, M. (2000). The book of floating. Cambridgeshire: Gateway.
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Also Known As
–
Difficulty
Level 3
Duration
5–30 minutes
Description
A masseur uses his hands or a device such as a massage ball to apply various types of pressure on the participant’s body. This activates blood circulation, lowers blood pressure and relaxes muscles. The resulting physical relaxation can help the recipient relax mentally as well.
Instructions
→ lie down, preferably on a massage table
→ let the masseur carry out the massage
Comments
There are many forms of massage, e.g., acupressure, reflexology, massage-ball techniques, hot stone massage, lymphatic draining. Many health insurance providers offer some level of reimbursement for massage sessions delivered by state-licensed massage therapists or physical therapists.
References
Storck, U., Junker, H.-O., & Rostalski, W. (2004). Technik der Massage. Stuttgart: Thieme.
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Also Known As
–
Difficulty
Level 3
Duration
as long as needed to feel well
10–30 minutes
Description
Meditation, from the Latin meditatio = reflection
“Empty the mind”
Meditation is the practice of concentrating on oneself – on one’s own breathing, for example. Accepting any thought that comes without trying to change anything.
Instructions
→ assume a relaxed seated position, eyes closed
→ direct your attention towards your breathing
→ variation: walking meditation – walk slowly for 20-30 minutes and become aware of exactly how your feet connect to the ground, how your arms move when you walk and how you breathe (mindfulness)
Comments
Meditation has a lot to do with self-acceptance. It encourages a certain “lightness of being”. In addition, it teaches you how to listen to the signals your body sends you. Athletes may find walking meditation particularly beneficial after a strenuous practice session.
References
Bodian, S. (2006). Meditation for Dummies. Weinheim: Wiley-VCH.
Kornfield, J. (2005). Meditation für Anfänger. München: Goldmann
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Also Known As
Thought voyage
Difficulty
Level 3
Duration
about 5 minutes; should be practiced every day at the same time in the beginning
Description
The participant tries to imagine the path a red blood cell takes through her body. She focuses on the feeling that forms in the parts of the body through which it travels and tries to create a sensation of warmth there.
Instructions
→ assume a relaxed position, lying down, eyes closed and breathe calmly
→ try to imagine the path a red blood cell might take through your body: left arm – left leg – right leg – right arm – belly – head
→ take ten seconds to concentrate your mind on the feeling that forms in each one of the body parts thus visited and then try to create a sensation of warmth in that part of your body
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Comments
A very good method, not only for relaxation after practice or after a competition, but also for improving one’s concentration and one’s powers of visualization. Beginners should have someone read the path of the red blood cell to them or record it themselves on a CD; experts will not need the verbal cues any more. Good preparation for → Autogenic Training (AT).
References
Lindemann, H. (1992). Einfach entspannen. Psychohygienetraining – die Methode mit Sofortwirkung. München: Mosaik Verlag.
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Also Known As
–
Difficulty
Level 2
Duration
2 minutes (short form) to 30 minutes
Description
Music has a huge influence on our mood. Musical relaxation harnesses this effect by having you play relaxation music of your choice on your speakers or headphones.
Instructions
→ assume a relaxed position, seated or lying down
→ listen to music you find relaxing
→ enjoy the feeling of calm and relaxation welling inside you
Comments
This method is well suited to short periods of relaxation before or after peak performance bursts. It is a very good aid to recuperation and to falling asleep.
You can easily combine it with other relaxation techniques.
References
Draksal, M. (2007). Mit mentaler Wettkampfvorbereitung zum Erfolg. Leipzig: Draksal.
Nideffer, R. M. (1989). Mental-Training. Rüschlikon/Zürich; Stuttgart; Wien: Albert Müller.
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Also Known As
Flash relaxation, power napping, energy sleep, supersleep, siesta, day sleep
Difficulty
Level 1
Duration
10–30 minutes
Description
Sleep is our built-in relaxation “method”. Napping is a conscious attempt to fall asleep – and it leads to a relaxation response.
Instructions
→ flash relaxation: lean with the right side of your body against a wall and hold your keychain in your left hand. Then try to fall asleep. Your muscles will relax and at some point your left hand will loosen and you will drop your keys. The jangle of the keys hitting the floor will awake you and end the flash relaxation.
→ power napping: screen yourself off from your surroundings, set a timer and sleep
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Comments
Determine the nap duration that is right for you (for most people, anything above 30 minutes has a negative impact on performance).
According to a Greek study of 23,500 subjects, a midday nap lowers the risk of heart attack by 37%.
Greek European Prospective Investigation into Cancer and Nutrition (EPIC)
References
Zulley, J., & Knab, B. (2003). Unsere innere Uhr. Freiburg: Herder.
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Also Known As
PMR, deep muscle relaxation
Difficulty
Level 3
Duration
One training session lasts about 10-20 minutes and should be done every day at the same time, at least in the beginning. As soon as relaxation can be achieved reliably – typically after about 30 sessions – practice on an as-needed basis is sufficient.
Description
Progressive muscle relaxation consists in tensing muscle groups as hard as possible and then letting them go completely limp and relaxed. The contrast between tension and relaxation makes the effects of relaxation more manifest.
Instructions
→ assume a relaxed position, seated or lying down and breathe calmly
→ make a fist with your right hand and tense your arm as hard as possible
→ hold the tension for 3-5 seconds
→ open your right hand and relax the arm
→ concentrate on the feeling of relaxation for 20-30 seconds
→ repeat this sequence with the other hand, both arms, shoulders, back, breast, belly, buttocks, both legs, feet, neck and face, in that order
Comments
Ideally suited for athletes; also good in an abbreviated form as a relaxation ritual for the breaks between attempts or between heats (tense all muscles for 5 seconds and then consciously release the tension). The original method is no longer used in sports training. It has generally given way to variations tailored to the individual athlete.
References
Bernstein, D. A., & Borkovec, T. D. (2002). Entspannungs-Training. Handbuch der progressiven Muskelentspannung nach Jacobson (11th edition). Stuttgart: Klett-Cotta.
Jacobson, E. (2006). Entspannung als Therapie. Progressive Relaxation in Theorie und Praxis. Stuttgart: Klett-Cotta.
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Also Known As
–
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Difficulty
Level 3
Duration
10–30 minutes
Description
slow, flowing movements, mindful breathing, over 100 gestures, e.g., “Push Mountain Lift Sky,” “Holding the Sun in One Hand”
Instructions
→ stand up straight, arms akimbo, stable stance
→ follow your teacher’s demonstration (if you are in a class) and then carry out the movement in one flowing motion
→ stay in the final position for a few seconds
→ in one slow, flowing motion go back to the initial position
→ repeat each movement 3 times
Comments
The exercises can be learned quickly from a qualified teacher and can be done as needed in the morning, during the day, or in the evening. In traditional Chinese medicine, Qigong is also prescribed for headaches. Similar to → Tai Chi, yet people have reported faster results with Qigong than with Tai-Chi.
References
Eastwood, C. (2006). Qi Gong - Einfaches Entspannen durch sanften Energiefluss (DVD). Hamburg: WVG.
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Also Known As
–
Difficulty
Level 2–3
Duration
short term: immediate effects
medium term: 4-6 weeks of sleep monitoring and optimization
Description
Better recuperation capacity can be achieved by improving the quality of one’s sleep. Sleep hygiene refers to practices by which one tries to systematically change the setting and behaviors associated with one’s sleeping conditions, with the aim of getting more and rest out of a night’s sleep.
Instructions
→ short term: familiarize yourself with the rules of sleep hygiene and transfer them to your own situation, by adjusting the environment (light, temperature, scents, noise level), by selecting the right bedding (blankets, pillows, mattress), by adapting your sleep-wake cycle, by eating right before turning in, etc.
→ medium term: keep a sleep journal in which you note your observations and systematically document the changes you introduce and their effects
Comments
Improving the quality of one’s sleep is an excellent way to build up recuperation capacity and to increase one’s peak performance level, especially for people who have to function in high-pressure environments – for athletes in particular.
References
Zulley, J. (2005). Mein Buch vom guten Schlaf. München: Zabert Sandmann.
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Also Known As
Tai Chi Chuan, Taiji
Difficulty
Level 3
Duration
10–30 minutes
Description
The Tai Chi practice consists of mastering the slow and fluid motions of a set of forms, of which there are over 100 in total. During the execution of the movements, the focus is on balance.
Instructions
→ stand up straight, arms akimbo, stable stance
→ follow your teacher’s demonstration (if you are in a class) and then carry out the movement in one flowing motion
→ stay in the final position for a few seconds
→ in one slow, flowing motion go back to the initial position
→ repeat each movement 3 times
Comments
Tai Chi was originally a martial art and it can still be practiced as such today. It is very well suited as a relaxation technique for people who enjoy mastering a physical activity.
References
Anders, F. (2007). Taichi. Grundlagen der fernöstlichen Bewegungskunst. München: Hugendubel.
Iknoian, T., & Fuentes, M. (2005). T‘ai Chi für Dummies. Hoboken: Wiley-For Dummies.
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Also Known As
Hot spring
Difficulty
Level 2
Duration
30–120 minutes
Description
Hot springs were used in the stone age and blossomed in Roman times and in Oriental antiquity. With waters springing at temperatures above 68°F and laden with minerals, thermal springs are not only sought for their relaxing and restorative effects, but they are also used as medical treatments. Most thermal spas have qualified personnel on staff and offer special courses.
Instructions
→ simplest method: recline in the water (with or without flotation device)
→ can be combined with colored lights, oils, steam, or music (piped in underwater so that you only hear the music when you lay your head back in the water)
Comments
Very powerful method for achieving relaxation and promoting regeneration! Beware: avoid hot spa baths before athletic competitions since they can reduce much needed muscle tone! Recommended: the Claudius Baths in Cologne.
References
Jahns, H. (2004). Gesundheitsurlaub in Deutschlands Heilthermen. Bielefeld: Rump.
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Also Known As
–
Difficulty
Level 3
Duration
as long as needed to feel well 10–30 minutes
Description
Yoga is a form of meditation in which on takes specific poses for a certain amount of time and accepts the flow of one’s thoughts as they come, without trying to control them.
Instructions
→ start by focusing on your breathing
→ through mindful breathing, your being enters a state of relaxation (exhaling = pure relaxation phase, the diaphragm relaxes)
→ as soon as you have reached a certain state of relaxation, take the actual yoga pose – e.g., a comfortable, seated position
→ stay in this position for a few minutes and then return to a neutral position and relax your muscles
→ as you gain experience, increase the level of difficulty of the poses
Comments
Yoga is not practiced as a philosophy or a religion so much any more in the West, but rather as a path to balance, calm, relaxation and regeneration. Most gyms and health clubs offer courses in Hatha Yoga and Power Yoga.
References
Eastwood, C. (2007). Yoga-Meditation für jeden Tag – Täglich mehr Ruhe und Kraft (DVD). Hamburg: WVG.
Trökes, A. (2000). Das große Yoga-Buch. München: Gräfe & Unzer.
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Mechanism of Action
Activation methods raise the psychophysical level of engagement – they energize or mobilize strength and make it easier to sustain a can-do attitude to help get more done. According to Bund (2004, p. 12), activation methods can increase the body’s tolerance to strain by about 30%. They produce:
• physical changes (pulse rate increases, breathing frequency rises, hormonal changes take place, such as the release of adrenalin)
• cognitive changes (narrowing the field of awareness, concentration on the important trains of thought, faster information processing and reaction times) and
• emotional changes (optimism, self-confidence, mood control, positive anticipation)
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Target Groups and Applications
• generally suited for anyone interested in developing tactics to overcome distractions, stay motivated in sports or to find the oomph to do their homework or their daily tasks
• athletes will be able to push themselves, achieve personal bests (interval training) and help overcome low motivation
• job seekers will be able to stay positive
• patients undergoing therapy can overcome fear, shame, or inhibitions (to find the strength to confront in order to use the new experiences to help resolve their blocks and build up their self-confidence)
Side Effects
If the activation level goes beyond the optimal level for a given individual, then stress-induced negative reactions such as hyperactivity, light-headedness, nervousness, decreased reaction quality (one reacts more quickly but makes more mistakes), or motor impediments (trembling, shortness of breath) will take the upper hand.
Contraindications
People suffering from asthma, epilepsy, high blood pressure or other ailments should talk to their doctor before using activation methods. It is also contraindicated to use activation to bring oneself to a level of performance that clearly exceeds that which one is capable of at the moment, especially in dangerous sports such as downhill skiing or motorcycle racing – in the most extreme cases, overestimating one’s capabilities can be fatal! Another critical area is “thinking pain away” through activation methods. The following methods can help an athlete train longer and harder to a certain extent, but this is percisely the danger of overload and overtraining.
Activation methods only help when one uses them responsibly.
Difficulty Level
(1 = very easy to 5 = very difficult)
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Many activation methods are fairly trivial (ice-cold water, motivational music, jump rope) but highly effective. The hard part is not the mechanics of the methods, but figuring out how much activation one needs at a given point in time: not too much – not too little.
Comments
We all use a few personal activation methods already, but we wouldn’t necessarily call them that. The following list should be seen as a complement to your own methods, meant to help you become more consciously empowered over your own motivation toolkit. Self-determination is the key. And sometimes it makes sense to start with the simplest form of self-motivation: quit complaining about the unpleasantness of the task at hand and just start doing it!
Also Known As
Short form of Stanislav Grof’s holotropic breathwork
Difficulty
Level 3
Duration
10–30 seconds
Description
Activation is achieved through deep, active breathing at a higher frequency than usual.
Instructions
→ consciously breathe in to the full capacity of your lungs (2 seconds)
→ without pause breathe out normally (1 second)
→ repeat 3-5 times
Comments
Athletes may want to try activating breathwork just before an attempt in combination with an activation scent (Japanese mint oil). Beware: Activating breathwork can cause hyperventilation, which is dangerous not only for asthma sufferers!
References
Lodes, H. (2000). Atme richtig. München: Goldmann.
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Also Known As
–
Difficulty
Level 2
Duration
Short form: 10-30 seconds
during a session of work: several hours (ambient scent)
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Description
Our sense of smell is extremely sensitive. Humans can perceive about 10,000 different smells and very low concentrations can trigger sensory perception. When olfactory sensors are triggered, the sensory pattern they propagate can foster the recollection of past experiences. Our sense of smell can therefore be used to bring back memories of times where we were particularly engaged or strongly motivated, which can help us recreate that state in our present condition.
Instructions
→ select an activating scent, e.g., Japanese mint oil, menthol, eucalyptus, citrus, orange, apple, lemon, coffee, lime
→ using the appropriate air freshening apparatus, add continuous scent or dashes as needed
Comments
Often the simplest methods have the greatest effects: grabbing a breath of fresh air, airing out the office, working with room sprays. There are also advanced, digitally-controlled wide-area scenting devices that can be installed in open offices, public facilities and in schools.
References
Hatt, H. (2006). Dem Rätsel des Riechens auf der Spur. Grundlagen der Duftwahrnehmung. Berlin: Suppose.
Meyer, A. (2007). Lexikon der Düfte. Lemgo: Taoasis.
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Also Known As
Motivational poster, symbol
Difficulty
Level 2
Duration
15 seconds to 1 minute
Description
An image can give rise to positive emotions and thus lead to activation. In this technique, one uses the purposeful motivating power of images to enhance one’s environment (wall poster) or to get oneself into the right mood before particular situations (pocket-sized photo), e.g., before competitions or tests.
Instructions
→ select an image that draws an intense emotional response for you (think very personal: an idol, a beast of prey, towering mountains)
→ gaze upon the image as needed and let its emotional power wash over you
→ when you can’t actually look at the picture, often visualizing the image is enough to awaken the desired emotional state
Comments
Gyms often have motivational posters of athletes training hard. Activating images work best if the individual chooses them herself. The German national ski jump team used this method in their training in preparation for the Four Hills Tournament in 2002, with the memorable result that Sven Hannawald that year became the first jumper in the tournament’s 50-year history to win all four events.
References
Hüther, G. (2006). Die Macht der inneren Bilder. Göttingen: Vandenhoeck & Ruprecht.
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Also Known As
Self-promise
Difficulty
Level 3
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Duration
30 minutes
Description
A contract sets the rights and responsibilities of the parties so that their behavior becomes predictable. Contracts usually include rewards for carrying out one’s obligations and penalties if one leaves them unfulfilled. A contract with oneself is a method of self-management in which one tries to make it easier for oneself to fulfill one’s own expectations (e.g., being more physically active). It works because one lays aside doubt (“Should I really go to the gym now?” – “Yes, because my contract says I have to.”) and focuses on achieving well-defined goals.
Instructions
→ define the desired activity
→ draw up a contract that sets concrete obligations and penalties for failing to fulfill them: “By the present contract, I agree to go jogging for 30 minutes at least 3 times a week for the next 6 weeks. As soon as I am able to run 10K in under an hour, I will treat myself to a weekend at a wellness spa. Should I fail to achieve this goal, I agree not to watch television for a whole day. [Location, date, signature.]”
→ if possible have witnesses sign also (this will increase the sense of obligation) and carry the contract with you
Comments
Same dangers as with → Goal Setting: the decisive aspect is not the planning, but carrying out the plan. The sense of obligation can lead to stress. Contracts also tend to be rigid, which can be critical when goals are pushed back. That’s why it’s best to sign only short-term contracts.
References
Hoffmann, E. (2007). Manage dich selbst und nutze deine Zeit. Witten: W3l.
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Also Known As
Dexterity exercises, finger games
Difficulty
Level 1–2
Duration
1–10 minutes
Description
Coordination exercises activate and are fun.
Careful: keep the difficulty level high at all times! As soon as it becomes automatic, the activation effect disappears.
Instructions
→ exercises without any apparatus:
- stand on one leg with your eyes closed (harder: crouch down while on one leg)
- draw a circle in the air with your left hand while drawing a square with your right
- run and hop: skip, run raising your knees to your chest, side-skip, run touching your ankles to your buttocks
→ exercises with apparatus:
- yoyo, trampoline, wobble board, juggling, skateboard, snakeboard, hula hoop, unicycle, rope-jumping, speed stacking, inline skating, skiing
Comments
Your progress at coordination exercises will amaze you! Doing a few minutes a day to help get yourself activated will lead to levels of ability you would never have expected in just a few weeks! Humans are incredible learning creatures – what can be achieved through coordination training is a remarkable testament to this fact.
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References
Bischops, K., & Gerads, H.-W. (2001). Koordinationstraining. Aachen: Meyer & Meyer.
Häfelinger, U., & Schuba, V. (2002). Koordinationstherapie. Aachen: Meyer & Meyer.
ZDF (Hrsg.) (2002). Meister Wang’s Fingerspiele. Berlin: Egmont.
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Also Known As
Hawthorne Effect
Difficulty
Level 2
Duration
For the duration of a work session, project, or activity
Description
The Hawthorne Effect has come to refer to a general activation that takes place when people feel like they are being observed. This is why some ground-floor offices have clear glass, so that passersby can look in. This effect can be exploited for self-activation by letting others see oneself doing the activity in question (practice in public, keep a video camera on, invite some guests).
Instructions
→ go out in public while doing an activity and let people watch you do it
Comments
Of interest to authors as well: when you’ve run out of steam writing all by yourself in your study, grab your notebook and go write in a café or in a park. Also for students: don’t just study for the test all by yourself on the couch, do it out in public once in a while! This will get you energized and activated and improve your recollection ability during the test.
References
Schuler, H. (2004). Lehrbuch der Personalpsychologie. Göttingen: Hogrefe.
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Also Known As
Knee lifts, skipping, trotting exercises
Difficulty
Level 2
Duration
10–20 seconds
Description
Skipping increasingly fast is a form of physical activation. Any type of fast running in place with arm movements will work. A very effective form is lifting your knees till they are perpendicular while running in place. Slowly increase the rate until you have reached the fastest you can go. One to three reps should lead to physical and mental activation. It works even better in combination with other techniques such as → musical activation, → pep talk, → primal scream, or → pumping your fist.
Instructions
→ stand up straight with your feet together
→ lift your knees up in turn till they are horizontal
→ use your arms to keep your balance
→ slowly increase the rate until you can’t go any faster
→ hold the maximum rate for 2 seconds
→ do it several times in a row if needed
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Comments
Fast stepping belongs to the category of physical activation techniques. The possible variations are endless: arm swings, long jumps, karate kicks, hopsy-daisy, heel-to-butt etc. In track and field, these exercises are a part of any standard runner’s training. There are so many ways to choose from that everyone can find something they like.
References
Simon, C., & Kramer, R. (2004). Leichtathletik – Technikvariationstraining beim Laufen. Schorndorf: Hofmann.
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Also Known As
–
Difficulty
Level 2
Duration
5 minutes
Description
Often it’s not the task that’s hard, but rather getting started on it. This mental trick consists in promising to spend at least 5 minutes on a task that one has had trouble getting started on. If after those 5 minutes the motivation still isn’t there, one can stop again. The background is easy to understand: once you have gotten started, you realize that the task is not as hard as you had imagined and you find it easy to complete it. This method makes it easier to launch into something that seems scary at first.
Instructions
→ promise to yourself that you will work on the given task for 5 minutes before deciding whether to give up on it
→ stop complaining and get started
→ during these 5 minutes, don’t let any distractions, apathy, or derailing thoughts take hold (that’s the “deal”)
→ after 5 minutes decide whether to continue (which will often be the case – that’s what makes this method so valuable) or to give up for now
Comments
A very easy and effective technique!
Works well combined with the → “Pretending mental technique.
References
Horn, S. (1991). Concentration: How to Focus for Success. Crisp Learning.
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Also Known As
Success plan
Difficulty
Level 3
Duration
30–90 minutes
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Description
A goal defines an end state worth striving for, through which positive emotions are triggered or reinforced. These positive emotions are motivators towards taking up the activity in question.
Instructions
→ start with your history: how did I get here? What have I done/achieved until now?
→ project yourself into the future: where do I want to be? What do I want to achieve? Who do I want to be?
→ be as concrete as possible so that the goals have experiential depth (e.g., instead of “To run a marathon”, better would be “To take part in the New York Marathon next year and to finish in under 4 hours”) and set them down in writing (increases your level of commitment)
→ sort the goals as long-term (ultimate goals which can take a few years to realize), medium-term (up to 1 year) and short-term (for the next 6 weeks)
→ jump back to the present: where do I stand today? Who am I? What do I have/own?
→ and from there with a view to your goals: what are the concrete next steps that can bring me closer to my goals?
Comments
Setting goals is often overrated! Precise requirements can help one quickly develop one’s capacities, but actually getting started carrying out one’s goals is a lot more important. Goals can also cause stress for some people who might freeze up and fail to do the planned activity as a result. The decisive factor will be the methods used for getting from planning to doing. “We can all make our dreams come true, but first we have to decide to awaken from them”. (Josephine Baker)
References
Knoblauch, J. (2005). Wie Sie Schritt für Schritt Ihre Ziele erreichen. Offenbach: Gabal.
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Also Known As
Conditioning
Difficulty
Level 3
Duration
continuously over several weeks with increasing difficulty level
Description
Whenever you find that you are having a hard time getting up the energy to do a task, it is often because you are not used to the activity sufficiently. An example from endurance sport:
For a beginning road cyclist, doing the Tour de France could be fatal due to the pH values reached in his muscles and no amount of activation techniques are going to change that! On the other hand, a Tour de France winner can get “withdrawal symptoms” if he is unable to train for a couple of days.
This method makes use of the human capacity for learning and adaptation and sets goals of progressively higher loads until the desired level of habituation has been reached.
Instructions
→ define the capability you would like to achieve
→ time yourself for how long you can already exercise this capacity
→ gradually increase the duration of exercise
Comments
Habituation is perfectly suited for carrying out New Year’s resolutions (taking up a sport, eating more healthily). Rather than completely changing one’s whole life from one second to the next, one slowly gets used to the new activity. In this way, we can chip away at the “couch potato” within us.
References
Peeke, H. V. S. (1984). Habituation, Sensitization and Behavior. New York: Academic Press.
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Also Known As
Cold bath, frigidarium, cold shock
Difficulty
Level 1
Duration
a few seconds to 2 minutes
Description
The whole mind-body system is activated in reflex to a cold stimulation: heart rate, blood pressure, muscle tone, activation level. Any water that is less than 91°F (33°C) is perceived as “cold.”
Instructions
→ splash some cold water on your face
→ variations:
- short cold shower
- walk in the snow
- ice cube
- cold wrap
- short ice bath
Comments
In addition to its activating properties, cold water is also used to strengthen the immune system (Kneipp Cure, contrast shower). Beginners find it easier to apply cold water after they have had a warm shower.
References
Brenke, R., & Siems, W. (1996). Das Buch vom Winterschwimmen. Husum: Husum-Verlag.
Wurm-Fenkl, I., & Fischer, D. (2006). Richtig kneippen. München: Bassermann.
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Also Known As
contagious activation
Difficulty
Level 2
Duration
1–5 minutes
Description
States of activation or motivation can be contagious. This method consists in actively seeking proximity to people who are motivated and who have a positive outlook while trying to avoid people who have a negative attitude.
Instructions
→ find people who are activated and who radiate a good attitude
→ seek out these people either as the need arises or prearranged as part of a project and let yourself be “infected” by their energy through listening, through conversations, or through mutual wishes of “Good luck!”
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Comments
Track and field athletes (especially in the long jump and in the high jump) use this method when they try to get their fans to fire them up before their attempts. Worries, fears, apathy, mental blocks and defeatedness can be overcome simply by being around other people (“A problem shared is a problem halved. A joy shared is a joy doubled”.)
References
Draksal, M. (2007). Mit mentaler Wettkampfvorbereitung zum Erfolg. Leipzig: Draksal.
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Also Known As
Change talk, motivational dialog
Difficulty
Level 4
Duration
20-60 minutes (1 to 10 sessions)
Description
Every undesired behavior or behavioral pattern has pros and cons. For example, smoking can make one feel more social but it can also cause lung cancer. This method aims to help the client change behavioral patterns by bringing him into a state of conflict in that he is made aware of the pros and cons of his behavior. The motivation to change one’s ways isn’t forced upon the client from the outside (which could cause resistance and lead to failure) but rather springs from his own desire to resolve the discrepancy within him. This impulse is strong and its effects are long-lasting. Studies have shown success especially in the treatment of addiction disorders.
Instructions
→ phase 1: understanding what motivates the behavior
- become aware of and articulate the pros and cons of your behavior so as to enter into an inner conflict
- methods: open attitude towards the client, empathy, esteem, understanding and acceptance.
→ phase 2: support during the behavior change
- after the client has identified the inner discrepancy and decided to do something about it, he or she must be supported
- methods: reinforcement of desire to change, help strengthening determination and courage, pointing to better ways
Comments
The original forms of MI are already over 20 years old – today it is applied in many contexts: human resource management (employee interviews, employee motivation), social work, health care (participation in health programs).
References
Miller, W. R., & Rollnick, S. (2002). Motivational Interviewing: Preparing People for Change. New York: Guilford Press.
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Also Known As
Musical motivation
Difficulty
Level 2
Duration
short form: the length of one song (the activation song)
as accompaniment to an activity: up to several hours
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Description
Music has a strong impact on one’s mood and level of activation. Musical activation taps into this effect.
Instructions
→ select music or songs with an activating impact
→ burn this music onto a “motivation CD”
→ listen to it as needed, with headphones or over speakers
Comments
In earlier times, battle commanders used music to motivate their soldiers to fight for life or death. Marketing strategists and film producers know all about the power of melody and arrangement. The most important part is that everyone find his or her own activating song.
New applications for musical activation: respiratory therapy and work with patients with dementia.
An intriguing athletic event worth mentioning: high jump with music, where athletes brought their favorite music and the arena played it over the PA system during their jumps. Carlo Thränhardt beat the indoor world record like this in 1988 (2.42m).
References
Harms, H., & Dreischulte, G. (2007). Musik erleben und gestalten mit alten Menschen. München: Elsevier.
Seiler, R. & Stock, A. (1994). Handbuch Psychotraining im Sport. Reinbek: Rowohlt.
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Also Known As
pinching, rubbing one’s earlobe
Difficulty
Level 1
Duration
10 seconds
Description
Light pain activates the whole body very quickly. A heightened activation level is achieved by inflicting light pain on oneself by pinching oneself in the cheek or by vigorously rubbing one’s earlobe.
Instructions
→ give yourself a quick pinch in the cheek if you feel tired, listless, or demotivated and focus on the pain caused
→ immediately start the activity you were going to undertake
Comments
A very simple method that is nonetheless very effective. We have verified the effectiveness through biofeedback and observed that the activation gains are even larger when the pain is unexpected and comes from the outside (the “Boo!” factor) This almost certainly has something to do with the evolutionary history of the alarm function that helps us react quickly to imminent threats. Alarm = Activation.
References
Cannon, W. (1985). Wut, Hunger, Angst und Schmerz. Physiologie der Emotionen. München: Urban & Fischer.
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Also Known As
Positive self-talk, psyching oneself up
Difficulty
Level 2–3
Duration
5–10 seconds
Description
A pep talk is a way to achieve activation by firing oneself up in a short burst of self-directed rhetoric. The content can range from get-going calls (Come on! Let’s go! Vamos!), through motivation talk (I can do this! I am going to beat this!), to exhortations not to quit (Keep going! Hang in there!). The pep talk can take place before or during the activity for which one is not yet or not sufficiently motivated/activated. It should be a formulation one has chosen personally and it can work even if not spoken out loud. The more engaged the participant can be emotionally, the more effective this method becomes (“Pretending”, body language).
Instructions
→ find motivating/activating sentences
→ say them out loud when you need motivation/activation
→ keep track of the utterances that work best and change the wordings/sentences accordingly
Comments
This method goes back to the teachings of Buddha, such as “Live each day as though it were your last.” Athletes have noticed that they can increase their physical performance capacity with this kind of exclamation and some have it honed to the point where a single word is enough (“Live!”).
Bund observed that activation methods can increase the body’s performance capacity by about 30% (2004, p. 12). Many people already have some form of pep talk ritual that they’ve developed for themselves – they too can benefit from the increased effectiveness that consciously following a systematic approach can bring.
References
Eberspächer, H. (2007). Mentales Training (7. Aufl.). München: Copress.
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