Taming Pain: A Few Exercise to Make You Feel Better

KNOW YOURSELF


We create a healing resource

Vladimir Snigur, psychotherapist, clinical hypnosis specialist

Hypnosis and self-hypnosis often work with imagination. It allows you to focus not only on the symptom itself, but also on the resource required to cure it. Therefore, the main wish in the hypnotic approach is to be open to creativity. After all, if pain is something familiar to us and we somehow imagine it, then we do not know the “elixir” for healing. A completely unexpected image may be born, and you need to be ready to accept it, and for this you need to listen carefully to yourself.

This technique works well for toothaches, headaches, bruises, or cyclical female pain. A sitting or reclining position will do. The main thing is to be comfortable, lying there is a risk of falling asleep. We choose a stable and relaxed position with the body: the feet are completely on the floor, there is no tension in the legs and in the hands on the knees. You should be comfortable and calm.

You can give yourself a request – to find a spontaneous unconscious image of a healing resource

We find pain in the body and create an image of it. Everyone will have his own – for someone it is a ball with needles, for someone a hot metal or viscous swamp mud. We move this image to one of the hands. The second hand is for the resource image that the unconscious must find for you. To do this, you can give yourself such an internal request – to find a spontaneous unconscious image of a healing resource.

Let’s take the first thing that appears in our imagination. It could be stone or fire, or a feeling of warmth or cold, or some kind of smell. And then we direct it to the hand where we have the image of pain. You can neutralize it by creating a third image in your imagination. Perhaps it is more convenient for someone to act in stages: first “throw away” the pain, and then replace it with a resource that relieves or completely relieves pain.

For convenience, you can record the instruction in audio, turn it on yourself and perform all actions without hesitation.

We talk with ailment

Marina Petrash, psychodrama therapist:

In psychodrama, body, feelings and thoughts work in conjunction. And sometimes an internal conflict occurs in one of these areas or on their border. Let’s say I am very angry, but I cannot come into contact with this experience (for example, I think that it is forbidden to be angry with a child) or I cannot show anger. Giving up feelings usually affects the body, and it starts to hurt. It happens that we get sick before an important event, when we do not want or are afraid to do something.

We are looking for: what kind of internal conflict to which the body reacts with aches, migraines or cramps? Autodrama is suitable for helping oneself: psychodrama for one. One option is to face the pain itself, the other is to talk to the affected body part. We can enact a meeting with them in imagination or put objects on the table that will “play roles”: here is “pain”, here is “me”. Here I have a toothache. I put a “toothache” and myself (any objects associated with pain and with myself) on the stage table, put my hand on the “pain” and try to be it, arguing out loud: “What am I? What color, size, how does it feel? Why does my mistress need me and what do I want to tell her? ” I tell the second subject (myself) this in the name of pain.

There is a technique that allows you to postpone pain for a while if we have an urgent matter now.

Then I shift my hand to the second object (myself) and mentally listen to what pain answers me. She says: “Saving the world is good. But you have to go to the dentist on time. You need to take care of yourself in advance. And not only when the teeth are already falling apart. You, Marina, take too much on yourself. ” “Okay,” I answer, while putting my hand on an object that represents me (for example, a cup), “I’m really tired, I need rest. So I’ll take a vacation. I need to take care of myself and learn to rest not only through illness. “

There is a technique that allows us to postpone pain for a while, when we understand that we need to seriously deal with it with a doctor, but now we have an urgent matter – a performance or work. Then we take any object that we associate, for example, with a migraine. And we say: “I know that you are, I know that I cannot take you off at all, but I need 15 minutes to finish an important matter. Stay in this subject, then I will take you back. “

Taming Pain: A Few Exercise to Make You Feel Better

We clench our jaws and growl

Alexey Yezhkov, body-oriented therapist, specialist in bioenergetic analysis of Lowen

Sometimes pain comes from thoughts and feelings. Bodily practices should be applied if we are ready to be aware of what feelings we have now, which of them are not expressed. For example, under whom or under what we “bent” so that the lower back was brought together. Pain often appears as a signal that our boundaries have been violated. We may not even be aware of the invasion: someone is always kind to us, but gently, “in a guerrilla” way, penetrates our territory. As a result – a headache.

The main principle of getting rid of the emotion “stuck” in the body is to realize and express it, translate it into action. By the way, speaking is also an action. Are we seized with anger, which in society is not accepted to openly express? We take a towel, roll it up into a tube and clamp it tightly with our jaws. At this moment, you can growl and shout, the voice has a healing effect, because this is our first action in life.

You can “breathe” the pain: imagine the sore spot, inhale and exhale through it

Muscle tension paradoxically goes away if we overstrain the muscles. Or you can squeeze a towel with your hands and let out an angry growl. If you do not let go, repeat. But you may have to deal with the root cause – border violation.

Breathing deeply and slowly allows you to become aware of what is happening and raise your energy level. It can be performed while sitting, but it is better to stand or lie down, if the situation permits. You can “breathe” the pain: imagine the sore spot, inhale and exhale through it. Is there an unpleasant tension in your body? It will subside if grounding is done. Take off your shoes and feel the ground under your feet – stand firmly, firmly, feel the tension and ask yourself what it is connected with. If you don’t let go completely, the next stage is to move.

The tension is most likely some kind of stopped action. Pain in an arm or leg? Check yourself: what do you want to do with them? Kick the air? To stomp? Ridiculously? To knock with your fists? Allow yourself to do it!

Taming Pain: A Few Exercise to Make You Feel Better

Observing the state

Anastasia Preobrazhenskaya, clinical psychologist

We have three main options for dealing with painful experiences. First: merge. Suffering obscures everything, it is our only reality. Second: avoidance, when we shift attention and distract ourselves with activities. Here we run the risk of getting the effect of a compressed spring: when it unclenches, we are faced with an uncontrollable powerful experience that will capture us and carry us to no one knows where. The third option: our uninvolved mind observes internal processes, not breaking away from the present.

To separate oneself from thoughts, feelings, emotions and isolate the state of a neutral observer, using the practice of full awareness (mindfulness), teaches acceptance and responsibility therapy (abbreviated ACT from the English name: Acceptance and Commitment Therapy). Our task is to explore all modalities of perception (visual: “see”; auditory: “hear”; kinesthetic: “feel”) that are involved in the experience of pain, and calmly notice what is happening to us.

The process can be compared to a wave: it comes to us, and we touch it, but we do not dive

Let’s say I’m currently experiencing tension in the eye area. I feel pain that like a hoop squeezes my temples (kinesthetic). There is a red color in my eyes (visual image), and I remember: two years ago I also had a headache when I could not pass the exam. And now I hear my mother’s voice: “Hold on, be strong, don’t show anyone that you feel bad” (auditory image). As if from the sidelines, I observe the switching from modality to modality, without merging or avoiding the state, but detaching myself, while being “here and now”.

The whole process takes 10-15 minutes. It can be compared to a wave: it comes towards us, and we touch it, but we do not dive. And she rolls back.

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