subject: dealing with anxiety : exercises [print this page] dealing with anxiety : exercises dealing with anxiety : exercises
Here is the list of exercises that I talked about in the previous post about dealing with anxiety. As you can not relax and read the instructions that appear at the same time, first familiarize yourself with all the exercises. Then you can start working through the routines that progressively shorter. When you are able to relax through the first period, pass to exercise two; When they have dominated this, start the three exercise. Finally, learn four, which is a relaxation routine quick exercise. This whole process should be made gradually, over several weeks.
The length of time required will vary from person to person, so don't worry that you are not moving fast enough ability to relajarse.Mover this decrease only for the following year when you feel completely relaxed at the end of a routine: there is nothing that can be obtained by yards rushing on the program, and may defeat the purpose of dealing with anxiety on these relaxation techniques.
Progressive muscular relaxation (PMR)
PMR is a well-established relaxation which was devised by Edmund Jacobsen 1930.Su during routine objective was to develop a systematic programme achieve a deep level of relaxation and help in dealing with ansiedad.Su solution was a series of remove any slack from relaxation exercises focusing on large body muscle groups. An additional advantage of this approach is that you will also learn to make the distinction between tense and relaxed muscles, so that you can better recognize when it is tense or become anxious, and then relax in response to this.
Basic movement used at each stage of the exercise is as follows:
Tense muscles, but do not strain and concentrate on the feeling of tension hold this for about five seconds and then release the tension for ten to fifteen seconds. Discover how muscles feel when you relax them.
PMR you need to do this for the muscle groups throughout the body. It is important to breathe slowly and regularly between each stage in the procedure and during the exercise. In his chosen place and position, approach to its time in parts of the body, as follows:
Feet pull your fingers back, tense the muscles of the feet. Relax and repeatLegs straighten the legs, point fingers towards your face. Relax, dismiss their leg lameness and repeat.Abdomen. Tense the muscles of the stomach by pulling them in and - as if it is prepared to receive a punch. Relax and repeat.Back. Arch your back. Relax and repeat.Shoulders/neck. Shrugs shoulders as strong as possible, bringing them and press the round head.Relax and repeat.Arms. Stretch your arms and manos.Relax, let your arms to hang the limp and repeat.Face. Strains her forehead and jaw. Decrease your eyebrows and bite hard.Relax and repeat.Whole.Tensiona body his entire body: feet, legs, abdomen, back, shoulders and neck, arms and face. Hold the tension for a few seconds.Relax and repeat. If you still feel tense when I reached the end of the routine, return through him.If only parts of your body feel tense, repeat the exercise in those areas.When you have finished the financial year and feel relaxed, spend a few moments your mind relaxation.Think of something quiet: any scene or image works best for you.
Breathe slowly through the nose, lungs filling completely.Continue for a minute or two and then open the ojos.No immediately argue; when you're ready, move slowly and gently stretch.
PMR must be practiced on twice a day until you feel always totally relaxed at the end of the continuation ejercicio.A, can move shortened PMR.Recuerde which takes time to learn relajarse.Concdase an opportunity and not expected to have success too pronto.Algunas people find it more easy to follow this exercise if you have recorded instructions for guiarlos.Como mentioned earlier you can own tape audio by reading the script of relaxation. be sure to speak slowly and gently.
