The most important thing I learned: I have been angry for a long, long time! I have been working on my anger-counting to 10 deep breathing etc. When this course talked about how if you have been subjected to emotional outbursts, (by yourself or a parent), your anger becomes automatic, it skips the "thinking part of your brain". This explains my unjustified responses!! Now that I know why I "FEEL" anger I can go on and make more positive choices! THANK YOU!!!

Skill 12-1
Practice releasing physical tension

#20. Letting go
Sit comfortably in a chair. Close your eyes and conduct a tension check throughout your body. Start with your feet and move up. If you feel any tension, try the "Tense-Release" combo with the muscle group. When you release, let all the tension in the muscle go. Do the combo several times, letting more tension go each time. If you have intrusive thoughts like "This sure is stupid" or "I'm not getting anywhere with this," let the thoughts float by and return to the focus on your body. Pay particular attention to your neck, jaw, and face, areas often affected by tension. Be aware of your breathing while you do this.

Record your observations in your journal.

Chronic tension can thicken the fascia where a muscle connects to the bone and prevent the muscle from relaxing no matter how much we might try. A visit to a professional physical therapist who can do deep muscle massage might be worth a try. If you become adept at releasing physical tension, visit your doctor if you are taking regular medication. A change in your overall level of stress can affect the potency of some medications.

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