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Temporomandibular joint disorders - (TMJ) |
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Temporomandibular joint disorders - (TMJ)
Coping skills
Because stress can
contribute to temporomandibular disorders, finding a way to relax and to
relieve stress may reduce your clenching and grinding, and may help
reduce jaw joint pain.
There are many
ways to relax, so select a method that works best for you. Relaxation
techniques include:
Deep
breathing.
Unlike children, most adults breathe with their chests. Each time
you breathe in, your chest expands, and each time you breathe out,
it contracts. Children generally breathe from their diaphragms, the
muscle that separates the chest from the abdomen. Deep breathing
with your diaphragm, a technique that you can relearn, can be
relaxing. To practice deep breathing, sit comfortably with your feet
flat on the floor. Breathe in through your nose, and allow your
abdomen to expand as you breathe in. Pause for a second, and then
exhale through your mouth, gently pushing in your abdomen with your
hand.
Progressive
muscle relaxation.
This involves relaxing a series of muscles one at a time. First
increase the tension level in a group of muscles, such as a leg or
an arm, by tightening the muscles and then relaxing them. Then move
on to the next muscle group. It may also help to apply warm, moist
heat.
Guided
imagery.
Also known as visualization, this method of relaxation involves
lying quietly and picturing yourself in a pleasant and peaceful
setting. You experience the setting with all of your senses, as if
you were actually there. For instance, imagine lying on the beach.
Picture the beautiful blue sky, smell the salt water, hear the
sounds of the waves, and feel the warm breeze on your skin. The
messages your brain receives as you experience these senses help you
to relax.
Meditation.
Meditation is a way to calm your mind and body. During meditation
you sit quietly and focus on nothing or on a mantra — a simple sound
repeated over and over. This causes you to enter a deeply restful
state that reduces your body's stress response. Your breathing
slows, your muscles relax, and your brain wave activity indicates a
state of relaxation.
Music,
dance and art therapy.
These therapies can reduce stress and anxiety and promote
self-confidence and well-being. Like other forms of relaxation,
graceful dance, art expression, and performing or listening to music
help reduce pain by relieving muscle tension and slowing your
breathing.
Yoga.
Yoga incorporates proper breathing, movement and posture. It
involves completing a series of postures, during which you pay
special attention to your breathing — inhaling during certain
movements and exhaling with others.
Temporomandibular joint disorders
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(TMJ)
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