Undoubtedly, the course of any disease affects our emotional state, the relationship of emotions and body is present in the vast majority of diseases. How can you help yourself without bringing the situation to the point of needing long-term treatment? What psychological techniques really work?
When to Seek Help
A person is gifted by nature with the help of certain psychological mechanisms to withstand a conflict in which he falls. If the level of consciousness doesn’t allow for that, and the conflict drags on, the body starts defending itself (bodily symptoms arise). As a rule, the person who cannot voice their problem, who is prone to unproductive self-digestion and self-twisting, gets into psychosomatics.
When the situation is out of control, you should consult a psychologist or psychotherapist and find out the cause of the psychological conflict.
The person needs to be seen as a whole and in providing help, attention needs to be paid to both the state of the psyche and the body. Working through psychological conflicts is time-consuming work and involves long-term psychotherapy. Relaxation techniques and hypnosis must be used to relieve tension. All of these techniques are based on the fact that a person cannot be in two different states at the same time, i.e. if we are tense, and if we are relaxed, we are relaxed not only physically but also psychologically.
Psychological Self-help Techniques
Calm and Deep Breathing
Relaxation diaphragmatic breathing has a good effect. The basic fact: calm and deep breathing is always observed when a person is at rest. Imagine that the stomach is a ball. When breathing in, the belly inflates like a ball, when breathing out, it deflates.
The point is that the breath was free, comfortable. In this case, the inhale should be about twice as short as the exhale. Inhale, the abdomen is inflated, then a long shallow exhale. Such breathing calms, helps to normalize the autonomic nervous system.
Relieve Stress With Physical Activity
Exercise is useful because it helps us cope with chronic stress. The fact is that during physical activity, the tension that we may feel because of experiences or conflicts is released through muscular work. But it should not be just walking. Load all muscle groups (swimming, aerobics, shaping, etc.). What’s more, nothing shouldn’t bother you, so it’s better to turn off notifications by Gaming1 Casino and calls by even your close ones.
Energy of Light
One of the techniques that help you to get rid of negativity and unnecessary tension and to fill with energy, is the technique of filling with light.
Imagine that when you inhale with the air the light comes in, which fills every corner of our body. When we exhale, the light does not leave. It, like energy, charges every cell, in our imagination we begin as if glowing from inside. By the way, for the best effect the light should be mustard color, but here already as imagination will play.
Alternating Tension and Relaxation
neuromuscular relaxation is effective. This technique is based on the alternating tension and relaxation of various muscle groups until a state of relaxation is reached. The following exercises can be performed while sitting on a chair:
- Bending the arms at the elbows and clenching the fists.
- Extending the elbows and spreading the fingers.
- Lifting the legs with bending at the knees and pulling the toes up.
- With the feet firmly planted on the floor, striving with the legs as if under a chair, but without shifting the legs, while straining the gluteal muscles.
- Raising the eyebrows up.
- Clasping the eyes.
- Lips in a smile.
It doesn’t really matter what the exercises are. The main thing is to try to embrace the whole body, involving alternately flexor and extensor muscles. It is important to achieve relaxation after muscular work. But the main goal is to be able to relax arbitrarily.
At the moment of muscle relaxation, focus your attention exactly on the muscle group you are working with. It is important to feel relaxed. To enhance the effect, you can imagine that during relaxation the muscles become warmer and heavier.
Relaxing the face helps to relax the whole body. The same goes for the hands. Being able to relax in these places is important because they are widely represented in our brain, which means that their relaxation entails the relaxation of other parts of the body.
The cervical area, shoulders and back are very important. Some people may even sleep with tension in their back and not realize it. Concentrating on these parts of the body, using alternating muscle work and relaxation, will help you sense the presence of tension and remove it arbitrarily.
Muscle relaxation leads to a state of rest and a reduction in nervous tension and pain.
