Q: There are quite a few different types of relaxation techniques that you can learn to help with your fear and anxiety. They include, but are not limited to, the following: autogenic relaxation; progressive muscle relaxation; visualization; deep breathing; hypnosis; massage; meditation; tai chi; yoga; biofeedback; and music and art therapy. Autogenic relaxation is a technique where you use visual images and body awareness, while repeating words or terms, to help relax and reduce muscle tension. Progressive muscle relaxation is a technique where you tense and relax each muscle in your body in order to get a sense of what each one feels like in both a tense and relaxed state. Visualization is a technique where you visualize specific settings that make you feel relaxed and calm (i.e. forest, beach with waves, etc.). Deep breathing is a technique where you purposely breathe deeply from your abdomen in order to release tension and reverse hyperventilation. Biofeedback is a technique where you learn to control each of your body's functions, like your heart rate or breathing. When you're anxious or afraid you may react by breathing too quickly and hyperventilating. Hyperventilating can intensify your feelings of anxiety and fear and make the situation worse. Breathing deeply can help you relax, reduce your tension, and make you feel less anxious. Follow these steps to relax using deep breathing: Sit or stand somewhere where you're comfortable and keep your back straight. Put one of your hands on your chest and put your other hand on your stomach. Take one slow deep breath in through your nose while counting to four. The hand on your stomach will rise while the hand on your chest shouldn't move very much. Hold your breath while counting to seven. Exhale through your mouth while you count to eight. Push out as much air as you can using your abdominal muscles. This means the hand on your stomach should move downwards, and the hand on your chest shouldn't move very much. Repeat these steps until you feel calmer and relaxed. Anxious people also tend to be tense, even when they think they're relaxed. Progressive muscle relaxation can help you distinguish between relaxed and tense muscles so you actually know what it feels like to relax. Practice the following steps twice a day until you really feel it working. Find a quiet place where you can sit comfortably with your eyes closed. Remove your shoes. Allow your body to go as loose as you can and take 5 deep breaths. Select a specific muscle group to begin with (i.e. your left foot) and focus on those muscles. Work each of these muscles groups: individual feet; lower leg and foot; entire leg; individual hands; entire arm; buttocks; stomach; chest; neck and shoulders; mouth; eyes; and forehead. Take one slow, deep breath while tensing the muscles you've selected for 5 seconds. Make sure you can feel the tension in your muscles before you move on. Allow all the tension to leave the muscles you've selected while exhaling. Pay close attention to how these muscles feels when tense and when relaxed. Stay relaxed for 15 seconds, then select another muscle group and repeat the same steps. Using visualization to relax is exactly what it sounds like you visualize something that you find extremely relaxing in order to reduce your anxiety and reduce your fears. A guided visualization is where you listen to a recording where someone talks you through the process step-by-step. There are many free guided visualizations available online, some with background music or sound effects to help make the process seem more real. Guided visualization recordings will provide the instructions on how to prepare yourself and what to do. They will also vary in length, so you can select the ones that work best for you.
A: Understand the different types of relaxation techniques. Practice deep breathing relaxation. Perform progressive muscle relaxation. Try guided visualization.

Q: Before applying any tape, make sure to wash your forearm, wrist and hand thoroughly with soap and warm water, then dry the entire area thoroughly with a clean towel. Leaving any moisture or oils on your skin will reduce the effectiveness of the adhesive (glue) on the back of the Kinesio tape. To remove all oils and grime, consider using some alcohol-based hand sanitizer after washing with soap and water. If you have especially hairy forearms and/or hands, then gently shave them at least one day before applying any tape so it will adhere to your skin better. If you bought the Kinesio pre-cut wrist kit, then set out the strips on a counter or flat surface. The special wrist kit includes three strips: a long light blue one about 12-inches long, and two shorter black pieces about 6-inches in length each. The longer piece is meant for your forearm / hand, whereas the shorter black pieces are meant to wrap around your wrist for support. Realize that the Kinesio pre-cut wrist kit comes with tape that has a paper backing over the adhesive material, which makes it easier to cut to suit your body proportions. If your wrists are thin, you may be able to cut one of the black pieces in half and apply the two pieces separately for more support (see below). Once you arm is clean and dry, the first piece of tape you apply is to your forearm. It should be long enough to run from just below your elbow, to halfway down the back of your hand a few inches away from your knuckles. In most people, the distance is about 12 inches, but it could be more or less depending on your size and proportions. The long blue "I-strip" with the pre-cut wrist kit fits virtually everyone, although it may have to be trimmed if your forearm is relatively short. There are cutting guides on the back of the tape to help you. Before apply the long strip of tape, flex your wrist down so that your forearm muscles are put into a position of stretch or tension. When applying the Kinesio tape, try not to stretch it too much. Remove the paper backing, apply it firmly and press down on your skin so that it sticks well. Once the forearm piece is firmly attached to your skin, a piece around your wrist needs to be applied as if it were a relatively tight bracelet. If you bought the pre-cut wrist kit, the black pieces are meant to wrap around your wrist. If your wrist is thin, cut a black strip in half and wrap your wrist twice for best support. Add a second band of tape to your wrist for better support, don't apply it too tight because you can cut off circulation (and nerve flow) to the hand and make your CTS worse. Apply Kinesio tape at least an hour before any physical activity in order to give the adhesive material (glue) enough time to thoroughly bind to your skin. Most Kinesio tape jobs can remain in place and be effective for three to five days with some athletic activity and normal bathing, although you may be able to get a week from it if you're inactive and really careful when washing. The point of taping your wrist is to provide continual support and pain relief from CTS, so when it feels loose and the symptoms get worse, it's time to re-tape it. Pulling the Kinesio tape off is usually pretty easy. If you're having trouble, try soaking your arm in warm water and/or using special tape-cutting scissors with blunt ends. CTS is a chronic condition, so you may need to tape your wrist for many weeks or months to get symptom relief if you can't find the cause. If the adhesive from the tape starts to irritate your skin, you may have to take a break for a few days or so to allow your skin to heal. Applying aloe vera gel can help skin heal quickly.
A:
Clean your forearm, wrist and hand. Set out the pre-cut strips of Kinesio tape. Apply a long piece to your forearm. Apply a shorter band around your wrist. Re-tape within a week.