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STRESS PREVENTION GUIDE

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Prevention of Anxiety, the cause of many mental disorders.
AREA: Conciencia del Cuerpo

Publicado en: Salud y medicina
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STRESS PREVENTION GUIDE

  1. 1. STRESS PREVENTION GUIDE Author: Ps.Lic.Verónica Garay Moffat Gráfica Express Reg.Propiedad Intelectual Nº207270 Stgo, 5 de Agosto del 2011 ISBN: 978-956-345-548-9
  2. 2. 2 CONTENTS Introduction.................................................................................................................. 3 A good beginning......................................................................................................... 4 Identification of the respiratory pattern................................................... .................... 6 Corporal map and zones to unblocking.........................................................................7 Stress............................................................................................................................ 8 Steps..............................................................................................................................9 An Integral Diet......................................................................................................... 14 Some Sugestions........................................................................................................ 15 The corporal map is not the historical territory of the mind The breathing to the beginning and at the end of the life........................................... 16 Bibliographical references............................................................................................17
  3. 3. 3 INTRODUCTION The object of this book is to expose a simple guide for the prevention of anxiety, the origin of many mental disorders. Trough the 20 years of practice with my patients in an Hospital , I can observed some steps they obtain benefits with different exercises. Position and breathing are two central concepts in this practice, where the will gives to improve anxious symptoms, joined the breathing, allow in many cases to take the decision to leave tobacco, the excess of alcohol, or to recover of certain phobias derived from bad habits. The solution to the conflicts, not this one out of us, but many people search across drugs or persons of whom to depend, without knowing that the safety that is inside them same. Breathing is more than a vital function that we take since we are born until we die, is an effective way to find health and to help to the corporal blockades derived from traumatic situations or many difficulties of position that transport physical problems. The achievement of a harmonization of this one, it is what allows to find a physiological pace that in some moment I alter for the reasons that each one keeps in his corporal memory Often this records are out of the conscience. In this book a series is exposed of respiratory exercises and of corporal position, which they are the basis of anxiety disorder psychotherapy. This certainly associated with the elaboration that the same patient is achieving together with his therapist, across a localization of blocked zones that they are untying gradually the knots that have linked a traumatic situation that this in turn connected with an original scene located in a specific locus.
  4. 4. 4 A GOOD BEGINNING Someone who manages to ask for our therapeutic help only complaining about a symptom that prevents anxiety from living probably well we were taken 2 or 3 initial meetings, destined to motivate it , for a treatment of this type. A treatment without motivation or sense was not achieving the aims. This modality allows us to operate this way on the human possibility of relation with other one from the attempt of restructuring certain manners stereotyped of relation, re- updating in addition in order to other developments, so much in the field of the deep possibility of human relation with itself, like also that of the possibility of relation with the own faculty of transformation A blockade derived from a traumatic situation is translated in a physical inconvenience, which the patient can have more or less assumed to conscience level . Many psycosomatic disorders relate to this. The therapeutic task here, consists then of doing ,that across the capture of conscience of our proper respiratory pattern, it could apart from well-being relaxing and to be managed, to achieve an association of meanings suppressed or frozen in a counterfoil that can go being restructured from a stage of relax (Cluster1) to another more evolved (Cluster 2 to check bibliography).
  5. 5. 5 Gradually it is possible to come to generate from this, an insight, and together with the same one, necessary corporal step that accompanies on the emergence of a new structure from which the past traumatic situation is lived from the scene that can be contemplated as something that concerns to another time, and where her representation allows the necessary creative step to be able to leave the stage of the life ,free to be able to be operated by what provides the present of a new scene, this time, enlightening with what I lead us to falling ill. It is a good beginning, initiates the life with the first shout that it announces, which will be the principal way of relating to this space that we will live. The entry of the oxygen for the nostrils give us the pace from now on, with that we will be able to face what avenges. If we could know since then, knowing this vital pace and of the universe, our problems probably could be solved much better. If the smoker knew that in his dependence to the tobacco, the oxygen can replace the deceitful smoke and malingerer of a pace who quietens it, then not smoke more. Maybe this way since we come with the first respite, also this way we go away with a last breath that indicates to the nature that we are connected by her let's want it or not. What in countries industrialized newly is started knowing, the oriental cultures practised it for thousands of years. The matter is like a today we can apply this for a better connection with us themselves, with the persons, with our work and with the world that we live.
  6. 6. 6 IDENTIFICATION OF THE RESPIRATORY PATTERN The persons who search out of if same the solution to the conflicts, already is across medicines, drugs or persons on whom depending, are frequently blind to find the way more easily that resides inside them themselves. One of the resources, very important ,I believe, is the breathing. Since it is a vital function that we take since we are born until we die, we are not attentive to the variations according to habits that are doing that this one alters. One of the bad usual habits of finding in the clinic, is the breathing for the mouth. Sometimes derived from physical real alterations as adenoides or in others of a bad position about sleeping. The smokers accidentally with their habit also are altering the nasal breathing without knowing it. To be aware of the coarse breathing in spite of wanting to do it. The process begins with the concentration in it, so that once with conscience, it could alter its pace to provide a major well-being to us. The simple thing not always is seen, the breathing is one of these essential things but invisibly, a good friend that to domesticate like sayds Saint Exupery in " The little prince ". Though the breathing is a process out of the conscience, it can be taken to the conscience across a process of concentration. The patients with bad respiratory habits (snores, mouth breathing, acceleration of the breathing, etc.), come up to us missing to solve their problems or to eliminate their symptoms. The above mentioned only the surface that this demonstrating something deeper. The trip we must realize it as a whole with the patient from the surface of their symptoms (that are not agreeable), up to the depth of what sublies behind the conflict.
  7. 7. 7 CORPORAL MAP AND ZONES TO UNBLOCKING It is a very good idea to the beginning that the same patient realizes a drawing signal of the zones that they are in the habit of having more blocked or their tense and those where they relaxes easily. This is constituted in a luck of initial evaluation that can return to be applied at the conclusion of the treatment. In a leaf we spend to the patient the drawing of the human body. After an initial easing, we ask him when he opens the eyes and register with a circle those zones where he did not have difficulty to relax (O) and with a cross (X) those knots that represent his zones of corporal blockade. A) B)
  8. 8. 8 THE STRESS The Stress is a reaction that demonstrates in the person as a condition of corporal or emotional tension, due to the need to answer to internal or external situations that exceed the limits of resistance of the organisation. A positive stress exists where a very stimulant event is capable of increasing the performance in an individual. The negative stress on the other hand diminishes the performance for overcharge and depletion. The stress is produced for the reactions of the individual opposite to the tension. There are reactions to environmental external stimuli (physicist, chemist, biological) and to internal stimuli (perception, experiences and hereditary baggage). The stressors situations frequently are: separation, duel, change of house or of work, disease, etc. The vicious circle of the discomfort goes from the anxiety - give to feeling body tensely and then this express to him (you, them) in a discomfort, disease or under performance, which generates new anxiety. It is necessary to learn to prioritize tasks of way of saying if to what us turns out to be agreeable and NOT to what we can delegate or postpone. For this it is important of - to note what is agreeable and what is disagreeable for every person, which can be favored doing a work of personal development or to take advice for a therapist. The following steps or measures are it destines - two to prepare the stress and to improve our quality of life on the basis of exercising exercises of easing, supporting a balanced diet and developing more healthy ways of life.
  9. 9. 9 STEPS 1-Conntact with the own body and focalize a respiratory pace of 4 times for the inhalation and 4 times for the exhalation. 2-To be down at the floor by the straight column and to revise 7 zones where frequently we are tenser: feet, legs, abdomen, thorax, hands and arms, neck and head (in this order). 3-Once relaxed the feet, relax the legs and so on, up to (even) to end with the zone of the head. 4-Finally to coordinate the slow breathing and founds with the easing of all the 7 zones. Many persons think that they can breathe but indeed it is not like that. Tension problems, and anxiety might disappear if would be capable of learning to focalize in the organism the tensions and to unblock them across a good breathing. Another point is that on having taken contact with the healthy being that we take inside, we feel well in touch with the nature, the ecology and to happen to contact us with the vital energy that moves all the alive beings. The following exercises have for purpose facilitated the coordination being based on the same respiratory beginning. Be located in a comfortable site, where you could practice calmly the following exercises: 1-En the soil, with the straight column checking every part of his your body relaxing this one as you breathes slowly and deeply.
  10. 10. 10 2-Raise the legs up to forming an angle of 90 º. Remain like that a moment, breathe deeply. 3-Of back, on a flat surface, form a rhombus with your legs, as it is indicated in the figure. The hands to every side, breathe deeply, relaxing your body.
  11. 11. 11 4-Mouth down, being supported by your hands, extend slowly his your head up. Initiate the movement with the chin stuck to the breast, then stretch being stimulated gradually. Breathe. Return to the initial position exhaling 5-a) Rotates the neck horizontally. Inspire on having turned and exhale on having returned to the center. b) Move the neck from down even behind, of to little in vertical sense. Inspire when it extends it backward and exhales when it returns forward.
  12. 12. 12 6- In top of feet, rise with the straight column Up to finding a point of balance. 7-Lower arms and head slowly from the previous position until these are kept below for your own weight. Repeat the times that it is necessary. Happening from the point 6 to 7 and upside-down again.
  13. 13. 13 8-Sat, with the straight column, revise every part of your body, breathing slowly and slowly.
  14. 14. 14 AN INTEGRAL DIET A balanced nourishment is based on the nutritional needs of every individual. To know it is necessary A medical annual checkup, knowing the profiles of fats, sugar, triglicérides, etc. A rich diet in vegetables, with the proteins and necessary carbohydrates and oils that are not harmful, performs vital importance to take a healthy way of life. The abuse of tobacco and alcohol they favor the stress.
  15. 15. 15 SOME SUGGESTIONS: 1-To avoid situations, persons or places that provoke Inconvenience. 2-To prepare yourself to face these situations in case these are inevitable. 3-Qualify to be effective is your work. Wonder how to do my more agreeable work? 4-Organize your time and plan your activities. Include hours of scattering. Move your times of company and of loneliness. 5-Order your activities prioritizing the essential ones to improve your well-being. Well, with this guide we wait to be contributing to your way of treating the stress and to anticipate it if is possible.
  16. 16. 16 THE CORPORAL MAP IS NOT THE HISTORICAL TERRITORY This one is one of the most important points of dealing with this approach. The majority of the times that we us contact with the history of a patient, we leave ourselves to go for the linear and historical statement that he itself does of the situations that have affected his emotional state. Nevertheless the record of the corporal memory has a location in a real phantasmagoric map, since he has been called (OP CIT Bunchbinder). They are the images, sounds, corporal sensations, etc, those who cock the activation of certain determinant recollections for our life. Inside the therapeutic psychodrama, the initial stage of relaxes that precedes the following ones, allows to unblock or to give up certain tensions associated with situations more or less difficult where someone could remain frozen. THE BREATHING TO THE BEGINNING AND AT THE END OF THE LIFE As we indicate previously, the function that gives us the welcome and dismisses (sees off) us of the life, it is the breathing. Therefore as a real door of entry and exit, a special sense must make. In my opinion the sense of the breathing has to see with the appraisal of the dimensions of time and space that allow us, cross a way where certain learning corresponds (fits) to each one. Playing also an important role there are the body, the environment and the affections, where the emphasis of one or other one, in the form of "chosen" perception, will influence the way of acting in the World. In sensitives, kinestésics, reflexive, auditive o visual persons, the body is here ,in the present trought the breathing , giving a special rythme to the life. For anxious people, repetition is a way to lighten difficult situations lead; therefore, this will
  17. 17. 17 sooner or later end up learning like it or not. The method presented here, only paves the way to the extent that shows one way to access this function, we often have forgotten. BIBLIOGRAPHICAL REFERENCES 1. Garay, Veronica, “Escala de Desbloqueo Corporal”, Encuentro Anual de la Sociedad de Investigacion en Psicoterapia” , Montevideo 2001. 2. Matoso Elina, “El Cuerpo Territorio de la Imagen”,Ed.Letra Viva, 2007 3. Reyes, Gloria, “Psicodrama” Ed. Cuatro Vientos 2007 Chile.

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