In psychological counseling, I have seen many people who do not know how to relax themselves, or who have not learned healthy self-relaxation habits, resulting in serious physical and mental problems.
For example, some people eat like crazy when they are stressed out and anxious; they often eat snacks, breads, and desserts at night without stopping; they eat themselves until they feel like vomiting, and they also eat themselves into fat, and suffer from obesity because of their obesity. self-abasement.
Some people have a lot of work pressure and when they are very anxious, they go online and buy various things to relax themselves through consumption. However, such relaxation is always short-lived, and because they buy a bunch of expensive and useless things, they feel uncomfortable in their hearts. Falling into self-blame and regret, what’s worse is that some people fall into the trap of excessive consumption and take on various consumer loans, causing themselves to be more stressed and anxious.
There are also people who, in order to relax themselves, smoke, drink, and stay up late to check their mobile phones. They become addicted to these behaviors, causing their physical and mental conditions to become worse.
Not only do these ways of solving problems fail to solve the problem, they actually make the situation worse because the means to solve the problem itself are the problem.
Personally, I think that in this era of high pressure and involution, everyone needs to think carefully: What can I do to relax and be beneficial to my physical and mental health?
After thinking about it, you can actively try it.
Here, I share with you two psychological methods to deal with anxiety and relieve tension.
progressive muscle relaxation
Progressive relaxation training refers to a gradual and orderly training method that first tenses the muscles and then relaxes them.
Progressive relaxation training emphasizes that relaxation should be carried out step by step, requiring individuals to contract muscles first and then relax before relaxing. The purpose of this is to further require individuals to carefully experience the sense of relaxation produced by comparing muscles after muscle contraction and relaxation. At the same time, it also requires individuals to relax muscles in a sequence from top to bottom, relaxing one part of the muscle and then another part, emphasizing “gradual” action.
The psychological principle behind this exercise is: There is a huge connection between “emotion” and “body”. When a person is emotionally nervous, the body will also react nervously. If the reaction of the “body” can be changed, the “emotion” will also change accordingly. It indirectly relaxes emotions by consciously controlling the body.
The following is the specific exercise content. You can record it as audio and practice along with the sound:
”Please choose a position that you feel comfortable with, either sitting or lying down.
When you are ready, gently Close your eyes.
Let’s take a few deep breaths first. Take a deep breath and hold it for a while. Then, exhale slowly. Do it again. Take a deep breath and hold it for a while. Okay, exhale slowly.
Next, I will lead you, starting from the hands, to relax each part of the body in turn.
Now, make your hands into fists, squeeze them hard, and feel the feeling of your hands. OK, relax, try your best to relax your hands, and experience the feeling after relaxation .
Now, bend your arms and tighten the muscles of your arms. Hold for a while and feel the tension in the muscles of your arms. Okay, now relax, completely relax your arms and feel the feeling of relaxation.
Now, turn your attention to your arms. Tighten your feet and toes hard and hold for a while. Okay, relax and relax your feet completely.
Now, tilt your toes upwards and tighten your calf muscles and hold for a while. Okay, relax and relax completely.
Now tighten your thighs hard Muscles, hold for a while. Okay, relax, relax completely.
Now, wrinkle your forehead, crease, hold for a while. Okay, relax.
Close your eyes, hold for a while. Okay, relax.
Now, tighten your chin, hold for a while. Okay, Relax, relax completely.
Now, stretch your shoulders back hard and hold for a moment. OK, relax, relax completely.
Now, tighten your shoulders inwards, push hard, and hold for a while. OK, relax, relax completely.
Now, you My whole body feels relaxed, very comfortable, and I feel this feeling of relaxation.
When you are ready, slowly open your eyes, and that’s it for today’s practice.”
This is a classic practice in mindfulness.
When you feel nervous, anxious or encounter other negative emotions, you can follow the following steps to perform this exercise:
The first step is to stop. When emotions come, we may stay stuck in the things that triggered the emotion and keep thinking about it. Or still in the midst of the current emotion-provoking scene. At this time, you can stop yourself first, such as counting for a while, or turn around and leave the current scene.
Step two, take a deep breath. Take a few deep breaths, inhaling through your nose and exhaling through your mouth, while feeling the air flow through your body. When you inhale, feel the air coming in and your body expanding outward; when exhaling, feel the air leaving and your body contracting inward.
The third step is awareness. With a curious attitude, try to be aware of the flow of emotions, and pay attention to where the emotions are in the body. It may be the stomach, the chest, or other parts, and the body is connected to the emotions.
The fourth step is reflection. Reflection is a process of dialogue with one’s own emotions. All emotions are telling you some information, and you can get this information by asking yourself a few questions about your emotions: Where do you (emotions) come from? Why are you (emotion) here? What do you (emotion) want to say to me? By constantly talking to your emotions, you can understand what the emotions are trying to convey, that is, what your deepest needs are.
Step five, respond. After obtaining the deep-seated needs conveyed by emotions through reflection, you need to think about what kind of response you should make, that is, how to realize this deep-seated need. Sometimes you don’t really need to answer a specific plan of action, you just need to ask yourself: What do I want? Is what I want reasonable? If it makes sense, what can I do to achieve my goals and meet my needs? When emotions are seen and responded to, good transformation begins.
This is mindfulness practice, I hope it helps you.
The above two methods can effectively relax the body and mind and relieve negative emotions, but the most important thing is that you need to explore yourself, look inward, and find a healthy relaxation method that suits you, because everyone’s physical and mental state is different, and there is no one way. The method can suit everyone. When you find it, remember to keep practicing. Only continuous practice can make the good method work best.