Relaxation therapy Treatment is started using the method of relaxation in psychotherapy since the U.S. as the world famous "Joseph Wolpe," Many of the research in the use of this method successfully in the treatment of many mental disorders, especially anxiety. Vetotr muscles of the body is a response when an old man ..
So that we can call upon the name of "archaeological response" - if true, the label - they are the archaeological methods referred to, which are no longer a vital function in the current era
This response was essential in maintaining the human race in ages past, where the dangers that threaten human life represented by the beasts and predators require muscle power, whether for self-defense and fighting .. Or to escape and flee. But these responses represented in the muscular tension and associated changes Alvesologih and that create the body to fight .. These responses continued rapid response when feeling emotional, fear or concern .. But is without a job in our time .. But they hinder the objective thought and cause more turmoil intellectual and emotionalIt was noted that there are individual differences in the extent to which the muscle contraction was found that the neck muscles tense most of the other muscles of the body, while some tense muscles of the digestive tract from each other .. And so onBut found that voluntary muscle tension (such as the muscles of the forehead or neck muscles or back muscles, etc. ..) occurs more clearly for strained muscles, internal organs and visceraThe research proved conclusively a relationship between the severity of stress and muscle tension increase It can occur muscular tension continuously, in the form of pulses or contractions, such as involuntary movement does not that happen to muscles of the face or hands, such as chills and nail-biting, eyelash eyelid .. Or rubbing your hands shaking knees, etc.: But the question is What are the benefits of relaxation? In any case useful to use it?Overall we can say that the training session to relax is to develop the power of self-control and the rapid elimination of agitation and anxiety .. So that the individual can be used for a sense of nervous tension, anxiety or fear .. and before attending an important meeting or before the exam as well as before the face of the position needs to be stable and calm Can also be used with the method of reassurance out to face the situations that cause anxiety and tension in generalAlso .. Can be used in the treatment of ED, where lead is concerned, the passion and the fear of failure to lack of erection or premature ejaculation, and here the emphasis is on relaxation of the lower part of the body especially the muscles of the thighs, pelvis and back. The relaxation method is used also in the treatment of intestinal spasms and internal organs and in cases of migraine headaches and heart palpitations and irritable bowel syndrome and insomniaIt also leads to relax an important role in changing the destructive ideas and understanding of the nature of the concern and inspire confidence in the self, especially when the individual begins in the sense of increasing its capacity to control the emotions through relaxation exercisesBut how can you relax on the training?I. .. You should know that you learn a new experience now enables you to immediately get rid of the anxiety and stress if you can finely honed. Relaxation is complete and a temporary shut down of the strained muscles of the body .. Muscles are in a state of tension, even during simple sleep or rest .. This simple tension and contractions can be observed in cases of anxiety and emotional disorders .. This tension is the spark of glow centers of emotion and excitementAnd we shall see now is a model for the entire training to relax ..But you should know that you can exercise to relax the muscles of the body part .. For a few minutes and in any place before or after exposure to the position of concern or annoyingAnd training and access to a good level of control over emotions through relaxation requires a focus in the exercise also requires daily attendance in the training for twenty minutes or more .. For a week or moreAlso the greater the individual's ability to relax the muscles to the point of feeling a sense of tingling or loss of muscle or part of the body .. The more so, the more the opposite effect of concern and therefore the results are better and more positiveAlso can draw on the individual registration of relaxation steps and phrases that to say for himself (self-suggestion) to help him focus on the mental and the expulsion of any other ideas .. It can also record those phrases quiet deep voice on a tape cassette and use relaxation exercises during theThe following training is a model for the full training can take between 20-30 minutes, especially in the beginning of the practice of relaxation exercises, and during the first week, but less then: The training steps are as follows Choose a quiet room .. Or can be a comfortable place to stretch your body it .. And can be exercised to relax and you are sitting too .. Close your eyes and you are lying in a comfortable position ..And your body relaxes in the case of• Start by focusing on one member .. Let the left arm .. Then close the left palm of your hand with the utmost force .. Chanted to yourself voice inaudible .. And clear-headed is: distracting .. The following expressions"I rest my left hand a fist now strongly .. and all my attention and my mind and my focus in the muscles of the hand grip of a tense and is most strongly"• Note that the muscles of the hand .. Introduction and muscles of the left arm to contract severely strained and you should notice the tension and feel your feelings and well .. And take between seconds, almost Then stop this .. And dating your left hand completely .. Then placed on a comfortable place. . Or on the pillow close .. Amddha or next to your body And feel the difference between the state of tension .. And the state of relaxation in the muscles of the arm .. Echoing the voice inside yourself, "I now feel very relaxed the muscles in my left hand" .. And enjoy this Continued in this for about 10 seconds, almost .. Then repeat steps 3.2 myself how completelyNow move to the right hand .. Repeat what you have for the right hand completely Note now complete relaxation and a sense of tingling in both armsMon palms of the hands to the back .. And feel the tension in the wrist and back of the hand .. Bmasmik then return again to normal in a completely relaxed .. He noted the difference between tensile and relaxation .. Repeat to yourself and say you feel Banaqbad muscles then relax .. As in 3.2 .. For a period of about 10 seconds and then repeated again• Close your hands tightly again .. Atnhma and in the opposite direction until you feel tension former muscles of the upper arm until the elbow .. Focus your attention .. He noted the tension and then relax as you did before .. (5-10 seconds approximately)• Articulated elbows bend and were closed strongly Enough ..Trying to touch each shoulder with fists closed .. And then return to relax with the development of your arms to your side as you did before .. Then repeat the exercise as you do in every step• Now .. Get to the muscles of the shoulders .. Lift your shoulders touch your ears so strongly about .. He noted the tension and contraction, and note the relaxation .. And repeat the exercise, as previously Now we get to the muscles of the face .. Will follow the same method .. Contraction and muscle tension strongly .. Then relax completely .. With the focus of attention on the Note the difference between the cases of tension and relaxationThat will start curling your forehead .. And raise your eyebrows as far as possible .. And relaxation .. Then close the eyes and strongly Zarhma .. This is followed by relaxation and then snapping jaws and teeth vigorously .. And relaxation .. After that Zam your mouth and close your lips firmly and then open them - as if I was smiling - as far as possible .. And relaxation. The exercise is repeated as previouslyNow we come to the front muscles of the neck .. Contraction and relaxation with repetition .. Then the muscles behind the neck ..Then bend the neck to the Imam .. Back .. And repeated Grab the abdominal muscles strongly .. Then relax .. And repetitionBend curvature of the spine that the back .. Times ahead .. And the other behind .. Then relax .. With repetition Extended legs .. Grab the muscles of the thighs and heavily ..Then relax .. With repetitionLord of the knees and thighs strongly .. Then Arkhhma .. And repeatBend the knees to the maximum as you can .. And with full force ..Then relaxTightening calf muscles and make them stick fingers .. And move forward and backward and see the difference between tension and relaxation .. And repeat the exercise as mentioned aboveUpon completion of the exercise, your body will feel relaxed in the whole .. With a sense of deep calm and tranquilityIn the end .. You can open your eyes now and play to your normal exercise after you have gotten rid of Toterc significantlyAs you can after proficiency training .. To lead one part of the exercise, or more .. Example, you can relax the muscles of the back of the neck and the front if you're one of those who suffer from migraine headaches .. Or relax the muscles of the neck and chest only if you are suffering from a feeling of shortness of breath .. And so onAnd can you relax the muscles of your body and you are fully alert and attentiveAnd suggests some behavioral psychologists way to relax while you work .. And you sit on your desk .. The frequency, however, that to yourself out loud the word "relax" .. Then you focus your mind in all your muscles relax to the maximum as you can .. Then repeat this ten times
