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href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC7102525/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">包含51名COVID-19患者的随机试验\u003C/a>中,连续5天每天30分钟的练习将状态-特质焦虑量表分数从57.88降至44.96--降低了22%--而对照组分数保持不变(p\u003C0.001)。",{"nurseStress":242,"studentAnxiety":245,"clinicalTraining":248},{"title":243,"description":244},"高压环境中的显著效果","在\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC10844009/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">2022年一项包含46名护士的随机对照试验\u003C/a>中,渐进式肌肉放松显著降低了DASS-21焦虑评分,与对照组相比效应量达到Cohen's d=1.61,显示在要求苛刻的工作环境中的持续益处。",{"title":246,"description":247},"从中度焦虑转为低度焦虑","在\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC4280725/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">49名护理学生\u003C/a>中,四次督导练习加上每日练习使91.7%的参与者在萨拉森考试焦虑量表上从中度焦虑转为低度焦虑,而25人的对照组没有可比变化(p=0.00)。",{"title":249,"description":250},"临床环境中的重大降低","在\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC9047807/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">90名一年级护理学生临床培训期间\u003C/a>,五次针对13个肌肉群的45分钟练习将状态-特质焦虑量表分数从55降至24.4--降低了56%--没有报告不良反应(t=30.783, p=0.001)。",{"title":252,"items":253},"何时练习",[254,255,256,257],"当您感到身体紧张积累时--肩膀紧绷、下巴紧咬或肌肉僵硬","在压力事件之前,如演讲、考试或医疗预约,以释放预期紧张","在工作日结束时,释放积累的身体压力并过渡到放松","睡前释放可能干扰入睡或保持睡眠的身体紧张",{"title":259,"items":260},"您会注意到什么",[261,262,263,264],"立即意识到您没有意识到在各个肌肉群中持有的紧张","随着每个肌肉群释放,深度身体放松,在您的身体中创造一波平静","随着副交感神经系统激活,心率变慢,呼吸更深","通过持续练习,在一天中识别和释放紧张的能力增强",{"title":266,"position":267,"technique":270,"focus":273},"获得最佳效果的技巧",{"title":268,"description":269},"姿势","躺下或靠在舒适的椅子上,让整个身体得到支撑。脱掉紧身衣物,确保12-15分钟内不会被打扰。",{"title":271,"description":272},"技巧","牢固地紧张每个肌肉群,但不要达到疼痛或抽筋的程度。保持10秒,然后完全释放,注意对比10秒后再继续。",{"title":274,"description":275},"专注","注意每个肌肉群中紧张和放松的区别。这种意识是识别和释放日常生活中紧张的关键。",1790424165995]