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TOWARDS GOOD SLEEP: LEARNING TO RELAX
Although there are some excellent books on relaxation I feel that if you are under severe tension, there is nothing to beat personal tuition, in a group or class where you can get individual attention.
If you want to make a start on your own, choose a time and a place where you will be peaceful and undisturbed. Tell yourself that you are going to devote the next 20 minutes to completely letting go. (The aeroplane won’t fall down!) Sit comfortably with your back supported and your feet flat on the floor, your hands loose in your lap and your eyes closed. Or lie down, with your head and knees supported by cushions. There are several relaxation techniques favoured by experts. Here are two.
Progressive relaxation consists of alternately tensing and relaxing all the muscles in your body, from toe to head, or head to toe, in turn. Take it slowly. When you’ve been through all the muscles, notice if there are any tense spots left, and let them go. The jaw is often a tension-site; clench it and then let it drop. Make sure your tongue is relaxed too. Then enjoy the sense of relaxation until your 20 minutes are up. Come out of it slowly; if you jump up you may find yourself slightly giddy.
Another method is to start sitting or lying, stretch the whole body, and let it go, like a cat. Then simply sense that waves of relaxation are flowing through your body as you breathe in, while more and more tension is leaving you with every out-breath.
Relaxation can be aided by using mental imagery: as you let go physically, imagine that you are floating on a cloud or on a lilo on a sun-lit sea; or that you are a cat, totally relaxed and oblivious of your surroundings; or a heavy sackful of sand; or a balloon floating in a blue sky. (Images of both lightness and heaviness seem to aid relaxation equally well.)
Cassette tapes can also help you learn to relax on your own; there are a number of good ones on the market. Don’t, however, become dependent on one tape. What you are aiming for is the ability to relax whenever you want to ? not just at special relaxation times.
*56/169/2*

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FOR SOCIAL WORKERS, TEACHERS, EMPLOYERS AND MEMBERS OF THE HELPING PROFESSIONS: DIAGNOSING AND TREATING CHEMICAL DEPENDENCE
As chemical dependence spreads in our society, more and more professional people will come across the problems of addiction and alcoholism. Doctors, magistrates, social workers, solicitors, probation officers, voluntary workers, clergymen, teachers, personnel officers,
marriage-guidance counsellors, union officials – all these people have dealings with the social problems caused by drug dependence or alcoholism.
Unfortunately, many of these professions have little if any real knowledge of chemical dependence. Their training ignores the topic altogether, or puts forward out-of-date ideas about it. No wonder they as individuals find themselves baffled, upset or highly irritated when they come to deal with addicts or alcoholics.
Trying to help these people, if they are still using drugs or drinking, is truly a bewildering and maddening experience. Despite genuinely heartfelt promises and occasional periods of progress, their behaviour shows no long-term sign of change. Nor will it, unless the addict or alcoholic comes off drugs and drink altogether.
Many professional workers have had no training in recognising the problem in the first place. They may concentrate all their efforts on helping people with their behavioural or environmental problems, such as health, housing, money or family, without seeing that these stem from
drug-using or drinking.
Unfortunately, our society itself refuses to recognise the early stages of drug or drink dependence. The heroin addict with dark glasses, emaciated body and track marks down the arm is recognised as a drug addict; the middle-aged housewife on tranquillisers is not. In the same way, the meths drinker living rough is recognised as an alcoholic, but the middle-class company director whose work is erratic is simply diagnosed as suffering from ‘executive stress’.
In particular, society ignores the problems of alcoholism. While newspaper headlines about drugs are common, there is much less concern about drink. Yet for every drug addict there are twenty alcoholics in our society.
*125/116/2*