In a previous article, I suggested that there are two ways we can address our fondness for reactivity when activated. This is to explain why it is activated in the first place,calming techniques the deepest and long-term solution. The other focuses on the moment soar, and tries to restore balance in the short term.
It is really the answer-bandage symptomatic that helps people in conflict calm down, and release the primary handle the Magdalen to cortex may be involved. This article focuses on techniques to calm calming techniques.
The range of these techniques is informed by our understanding of physiology and neurobiology of stress and relaxation.
When a man or a woman and experiences highlight the sympathetic is activated and with it the autonomic nervous system triggers a series of typical physiological reactions calming techniques: dilated pupils, inhibition of salivation, constriction of blood vessels, accelerating heartbeat Heart, relaxation of airways and inhibition of indigestion.
Our bodies are prepared to fight or flee. More recent studies of women under stress have led to an appreciation of gender differences in response to stress and how women calming techniques will also introduce 'trend' and behavior "friendship".
The autonomic nervous system precedes the development of crust and is mainly due to the constellation of internal brain structures called limbic brain, including the Magdalen. From a neurological point of view, the danger is that when we started and we experience a stressful event, our crust with enterprise storage capacity, further analysis and conscious choice is calming techniques compromised, and we literally kidnapped by the Magdalen. We were stuck in a stressful emotional reaction.
The awareness of the early signs of fire is essential to be able to calm down before we are swept away by strong emotions. Ideally you are able to self monitor us, but it is not uncommon for friends and partners to establish that feedback- vital "to go red in the face and lips are tight"; "You are pale and look like you've seen a ghost" or "I noticed tears." calming techniques
Surprisingly the person experiencing any of these three physical reactions may not be aware of their anger, fear or sadness on a conscious level.
Assuming we gain insight to our physical reaction aware, either by itself or through third-party monitoring comments, which are techniques we can use to calm down?
calming techniques Breathing !
Of all the techniques, probably the most powerful is our ability to consciously breathing. When we pay attention to our breath, we can change our physiological reaction and start to decline.
Breathing is powerful for a number of reasons. First, we can not breathe in this. So when we focus on our breathing our ability to project into the future calming techniques (as we do in the fear) or in the past (as we do with anger) is limited.
Second, our inhalations stimulate the sympathetic nervous system and our exhalations stimulate our parasympathetic nervous system. This is indicated by the response of "rest and digest". For most, produces opposite the sympathetic nervous system physiological responses calming techniques. So when you breathe deeply in our diaphragm, and we do more than our end inhalation, we are in we affect tip the balance toward the parasympathetic and a more relaxed state.
A third advantage of depth (or diaphragmatic breathing abdomen) rather shallow (chest) breathing the oxygen we breathe. When the brain is well oxygenated works best. In addition, thoracic breathing creates shorter and agitated brain waves, while abdominal breathing creates longer, slow brain waves. calming techniques Longer and slower brain waves are similar to those in your brain when you're relaxed and calm.
People use a variety of breathing practices to achieve calming techniques this. Some count their breaths; others focus on your breathing in a way that ensures that breathing is a continuous loop, while others focus on their bellies moving in and out with each breath deep and thoughtful.
Mental visualization calming techniques...
More than anything, our ability to attract the attention of our mind on something we use allows a number of techniques that do not require physical exertion. Mental visualization is an example It is a powerful tool that can be easily demonstrated by biofeedback legacy after his heartbeat calming techniques.
If you realize at some point that has been triggered you imagine a scene in which you feel comfortable, happy and at peace your heart rate will drop and you can relax. Your body reacts to imagined scenes as if they were real, rather than the baseline.calming techniques More vivid detail to focus better. Helps identify the scene you're considering before being shot. Examples include a tropical beach, a favorite place for children or in a quiet wooded valley.
Meditation calming techniques ?
Meditation is another useful technique reliever that is based on the power of our mind to focus. Many scientific studies have established the power of mediation to relax the body and reduce the impact of stress calming techniques.
Meditate, sit in a comfortable place, close your eyes, relax your body and focus your attention on something for a period of time.calming techniques One limitation is that it is difficult to use 'in the heat of the moment. "However, it has a great use during breaks-even just 5 minutes, and, of course, at the end of the day.
(calming techniques Distraction )
Both mental visualization and meditation can also be described as distraction techniques. In fact, you distract your attention from what is causing the stress response to something calming techniques that has the opposite effect. However, it is also useful to think about the power of distraction in itself.
When a mother waves a teddy bear in front of your baby crying is a distraction technique. When a police officer asks an angry citizen actually remember details of what happened, he or she is using a distraction technique. When you try to count backwards in multiples of 23 1000345678 calming techniques Next time you are angry you are using a distraction technique.
Progressive Muscle Relaxation calming techniques...
Other calming techniques rely on some form of physical exertion. This makes sense when you consider that the reaction of the fight and flight is ready for some physical action calming techniques.
One of the challenges, especially in the modern office environment is that our ability to exercise while we are being shot is limited. calming techniques We often find ourselves in meetings, by telephone, or behind a counter.
Progressive muscle relaxation is a technique that involves systematically tensing and relaxing muscle groups This technique is easy to do, even if you're behind a desk or on the phone. Most importantly, it can help calm relaxing the major muscle groups in your body calming techniques.
The next time someone pushes your buttons in a meeting trying tender and relax your feet one at a time calming techniques, and then the legs, one at a time, so that your hands one at a time. All this can help. For a complete "treatment" ideally start with the facial muscles and work through the shoulders, arms, chest, legs and feet.
Exercise
Any exercise that you can do at the time of, or shortly after having been fired help. This can be achieved by a pause and then use it for a walk or do some press ups in his office calming techniques.
Sometimes you can ask the person who is having a difficult conversation for a walk calming techniques. Exercise not only helps, but also with others!
Conclusion
All soar occasionally. If we are aware that we shoot there is not much we can do. Fortunately, there are a number of techniques at our disposal to help calm down and regain our attention calming techniques, the equilibrium state.
Practice our technique of choice will go a long way to help in the most difficult of circumstances calming techniques.
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