These days most of us are restless, anxious and scared. What is happening seems absurd and does not fit in my head. Many are angry with themselves for not being able to “get together.” From time to time we manage to pull ourselves together, but more often than not we literally fall apart.
Everything that we feel now is absolutely natural. Fortunately, even in such troubled times, you can return to a state of confidence and peace.
Body-oriented psychotherapy uses effective techniques to help release negative emotions and cope with stress. Some of them can be learned independently.
1. Take long breaths
This simple exercise calms the parasympathetic nervous system. All you have to do is inhale for a count of three and exhale slowly for a count of six.
2. Hum without opening your lips
The lingering droning sound stimulates the vagus nerve, which sends a signal to the body to “stop worrying, calm down and relax.” Breathe in through your nose and exhale slowly with your mouth closed while humming “mmm”. To quickly master yourself, repeat the exercise three times.
3. Breathe with the left nostril
Another effective breathing technique. Sit up straight and raise your head so that your chin is parallel to the floor. Pinch your right nostril with your right thumb. Inhale slowly through the left nostril for a count of three, and exhale slowly for a count of four. Repeat for 30-60 seconds.
4. Engage your five senses
Our bodily sensations are an invaluable gift because they connect us to the present. Returning to the here and now, we cease to be afraid of the future. Ask yourself five questions:
- What I see? Notice everything that surrounds you: movements, colors and shapes of objects. Hold your gaze on something pleasant.
- What do I hear? Listen to background noise: let each sound penetrate your mind.
- How do I taste? When you eat, focus on the flavor and texture of the food.
- What do I sense? Pay attention to every little detail: the softness of the clothes, the temperature in the room, the smooth floor under your feet, and so on.
- What smells here? Notice how your sense of smell reacts to pleasant and unpleasant smells.
5. Raise your legs
In order to regain balance, it is useful … to throw your feet up against the wall. The pose, borrowed from yoga, accelerates blood circulation, and the lower limbs are filled with energy. This is very beneficial as poor blood circulation leads to chronic fatigue, nervous tension, muscle pain and constant stress.
Start by playing soft music and lighting a candle. Place a yoga mat or blanket against the wall. Take off your shoes, lie down and raise your legs. Inhale through your nose and fill your belly with air for a count of three. Exhale and draw in your belly for a count of four.
6. Blow on the “turntable”
Inhale through your nose and exhale through your mouth, cupping your lips together, as if you are launching an imaginary toy turntable. Exhaling, pull in your stomach as much as possible, as if trying to button up tight jeans. Repeat several times, trying to keep your breathing slow and rhythmic.
7. Watch your posture
How do you sit? The habit of slouching can provoke fits of fear and shortness of breath. When we sit upright, the lungs breathe freely. Remember to periodically control your posture and straighten your back throughout the day.
8. Do Light Stretching
Light stretching tells the body: “everything is in order, we are adjusting to the current moment, in which there is no place for fears and anxieties.” Try two simple exercises:
- Raise your arms above your head, interlace your fingers, and alternately bend to both sides.
- Tilt your head to the left and right, trying to reach your shoulder with your ear to stretch your neck muscles.
We yearn for a normal life and try in vain to rethink the present without a clear idea of the future. Allow yourself to experience the full range of emotions and remember: you can always restore balance.
This step-by-step guide will come in handy on days when the alarm didn’t ring for some reason, you didn’t have time to take a shower, and you were still late for work. Or when you feel that everything is falling out of hand and the only thing you want is to urgently go back to bed … but in an hour you have a meeting!
“A child needs a father” – those who think so are right in their own way. But not in the sense that you need to throw all your strength in search of some kind of dad – just to be, but in the fact that you do not need to denigrate the father of the children and deprive them of the opportunity to meet with him, even if he did not behave very nicely with you , and that’s why.