Relaxation techniques 3 ways to control your nerves

Anxiety over the years has become the protagonist, or in other words, the "bad witch" of the psychological panorama. Without going any further, it is known that at the clinical level anxiety is the nucleus of a wide variety of disorders, from the phobias (almost any kind) until posttraumatic stress. Relaxation techniques are a good way to start overcoming all of this..

However at the level subclinical (that level that we do not consider "pathological") anxiety is also a problem. The stories in which someone feels the need to escape, their stomach turns upset, or comes to feel pressure in their chest increase day after day. In the end it ends up saying that it is "overwhelmed" or "stressed"; words that end up being gentle and acceptable ways of expressing anxiety.

The reality is that these expressions are already part of our vocabulary and refer to a logical problem in view of the current pace of life. These levels "moderate"from anxiety have become common mental elements for a great majority. However, it is striking that, despite the wide range of relaxation techniques that exist, only one or two are known, and thanks to Hollywood.

Relaxation techniques: 3 options

It is because of this prominence that anxiety has received, that psychology offers a wide variety of resources to reduce it. Below are 3 techniques (very easy to find and to put into practice) for this purpose are summarized. Let's see if we can go a little further than "count to ten" or of "take a deep breath and think of a beach".

Relaxation Techniques 1: Jacobson's Progressive Relaxation.

Edmund Jacobson develops this technique understanding relaxation as muscle deactivation, seeking it through the non-activation of the body. That is, instead of employing any mental procedure, follow the strict order of "do nothing", applied specifically to all muscle groups.

For the execution of this technique it is necessary detect the tension in the muscles (no matter how small), learn to reduce this tension (doing nothing with those muscles) and knowing how to reduce the tension of different groups muscular differently.

Relaxation Techniques 2: Schultz's Autogenic Training.

This type of relaxation is governed by the opposite logic. That is, it is understood that it is through mental images or suggestions how the optimal state of relaxation is achieved. In this way, sensations such as heaviness, warmth, tingling, or coolness in specific muscle groups, always in order to relax them.

The procedure would consist of placing ourselves in a position as comfortable as possible, in a calm environment, and little by little, begin to induce the aforementioned sensations in ourselves by means of phrases such as: "The right arm is heavy " (feeling of heaviness).

Relaxation Techniques 3: Benson's Breathing Training.

This technique is generally identified with the meditation. Herbert Benson, after having studied the positive effects of meditation and the different breathing cycles, decides to combine both in this technique..

This is characterized by having elements of the first, such as an object on which to focus (mantra), an attitude passive before distractors, a calm environment and a comfortable posture, and the second; abdominal breathing, such as the use of cycles respiratory wide and slow.

The technique would be applied by concentrating on that object as a mantra, repeating it in our mind periodically at the end of each respiratory cycle., taking a passive attitude towards possible distracting thoughts.

Take the control.

As has already been seen, there are several options. And there is an infinity more of them; this is only a small sample of the possibilities that exist before using the word "overwhelm" again. It is understandable that it is easier and faster to resort to the complaint to satisfy our desire to download anxiety. But perhaps this raises a question: Do we seek immediacy or quality of life?

At first, the expression "overwhelmed" was discussed as an acceptable way of expressing anxiety. Has anyone stopped to reflect on why it is accepted? Indeed, the variables society and time influence, but is it true that we are already used to living anxiously?

Let's make a break. The enormous amount of Negative effects that has anxiety about our body. The time has come for us to stop eating the words "subclinical," "moderate," or "burdened" like pipes; they all cease to make sense if we are given permission to be anxious, or in other words, to suffer. Let's take the reins.