How to use the body to relieve anxiety? When anxiety comes, there is a way to prevent us from being crushed and calming it down, which is to learn the wisdom to create a sense of security in the body. When anxiety triggers escaping reactions, the body has the function of stepping on the car. The most effective emergency response to calm down is to contact your own body.
When I first developed panic disorder, my body's instinctive reaction was to contact the ground. This is called "grounding" in psychology. The anxiety will touch the instinct of a person trying to escape, causing the body to feel like it is about to fly off the ground. In order to calm yourself down, you must first contact the floor. By re-adjusting the relationship between the body and the floor, help your mind not to escape, and in reality stand firm and return to your body. In a different sentence, peace of mind is to provide the body with the necessary physical contact, so that the body can confirm that it exists at "this time and this moment" and calm itself down.
The best way to calm down the anxiety is to contact or touch others, just like a mother who uses a silence to comfort her. As long as she feels the warmth of others to comfort herself, she can greatly reduce inner anxiety. If we don't have such an object, we can also touch ourselves with our hands to make our bodies calm. When I was trapped in the bathroom, I finally opened the breathing passage after I touched my stiff body with the floor. Years after that happened, I began to learn the principles of instinct for insults and understood that my body's instinct would make this reaction. Such self-touching methods such as stomping on the ground, slapping on the skin, pressing the muscles, etc. are techniques to calm the nerve system down.
Being familiar with the skills of keeping your body calm is just like learning to ride a bike. First, you must familiarize yourself with these methods, and then practice continuously until we can trust our body. Psychological retinality is like a swelling muscle, and it needs to be practiced repeatedly until we have confidence in ourselves. In the future, whenever I feel anxious, I will use my mother's limbs to calm myself down until the anxiety turns into confidence.
When using the body's carWhen you are overly uneasy, letting your feet touch the floor, so that your mind can calm down.
The body also has gas doors and carts, which is a reaction of a self-disciplined neural system, similar to the cart systems of a carts. The sympathetic nervous system's warning is similar to the gas gate, and the relaxation of the parasympathetic nervous system is similar to that of a car. The body's self-discipline neural system operates automatically for survival and will produce autonomous reactions due to external stimulation. In a sentence, it is not a conscious reaction, but a subconscious reflection.
Generally speaking, when the body senses to a dangerous signal, the sympathetic nerves will start and induce a reaction; the sympathetic signal will make the parasympathetic nerves live and further relax us, which can be seen as an emotional adjustment system. The excitement, anxiety or anger of emotions will make the sympathetic nerves live; while the comfort, calmness, depression or powerlessness of emotions will make the parasympathetic nerves live.
A healthy body can control the stimulation acceleration or car that it generates to the outside world by itself, but if it is continuously exposed to extreme pressure, the rhythm of this regulating system will be damaged, causing excessive excitement or depression of the body. The former will cause panic, and the latter will cause depression and powerlessness.
When excessive anxiety makes the mind "run away from home", we can adjust the car function of our body. Interest is actually the state of excessive operation of the body's sympathetic nervous system. I suggest that the "self-touching" method can effectively and effectively calm the live sympathetic nervous system down.
There are many ways to calm anxiety and self-touching. Next, I will introduce the Somatic Experience: SE Master Peter. Levin's stability skills. This is a technique used when the situation is most urgent, allowing people to confirm their contact with the ground and clearly identify their own physical boundaries.
Grounding refers to allowing the body to contact the floor and helping the consciousness return to the real body. In order to calm the anxiety of being touched, allowing the body to touch the floor can effectively stabilize the nervous system. When standing, let each foot bottom plate of the two feet touch the ground. When sitting on a chair, four points of the bottom of the foot and the ischium that touches the chair surface to touch the ground, making people feel more stable. If you are sitting on the floor, you can have the ischium as the center, so that your hips and thighs are completely connected to the ground, and you can feel more peaceful and stable.
If the consciousness has not left the body and remains in reality, I suggest that self-touching and touching with the skin can be used to help us identify the body's boundaries. For example, when we see someone lose their mind, we will slap or shake the other person's body, which is the same concept. By slapping your body with your hands, you can get your mind back into your body. Panic sometimes makes people feel numb, and the parasympathetic nerves will be overly alive and cut off all the feelings of the body, causing the body to fall into situations such as loss of consciousness, numbness, and loss of mind.
At this time, you can slap your body more vigorously, awaken your numb body perception, and help others regain your real sense. It feels like someone is slapping themselves or the body is being slapped, which can help awaken the consciousness of consciousness. The focus of this is to help you understand the stimulation brought by the outside world. Through this external stimulation, you can divide the internal and external feelings and further feel the boundary line of your body. Slapping is an external stimulation, and the feeling of getting a common bird through the skin is an internal stimulation.
If the light shot is not enough, you can also try to press the muscles with greater pressure. The pressure at this time can be a deeper contact such as pinching or biting. By applying force, the muscles under the skin can feel. The most primitive and traditional way to relieve anxiety is to contact the body of the person who is concerned.. Just like a mother holding a child who is uneasy, holding her body with both hands can calm her anxiety. At this time, suitable limb contact can bring comfort and make people feel loved. The strength of the pressing muscles can be adjusted according to the feeling of your body. The higher the strength of the anxiety, the greater the force of the pressing pressure. This will help adjust the feeling and restore the static.
Then let us learn maternal contact and help the anxious self recover its peace.
Safe and steady steps: Retrieve the sense of grounding(1) When the red feet stand on the floor, the body will feel the touch of the bottom of the feet.
(2) In order to deeply touch the bottom of the foot, try to place the center of gravity completely on one foot and press the bottom of the foot. The method is to first move the center of gravity of the body completely to the right, and focus on feeling the touch of the right foot; then move to the left foot, and focus on feeling the touch of the left foot.
(3) Then divide the center of gravity evenly to the double feet, allowing the center of gravity to slightly move forward and backward. When the center of gravity is placed in front or behind, feel more deeply that you are touching the ground.
The most important thing at this time is to allow the foot base to touch the floor evenly. You can imagine that the foot bottom is covered with watercolor, and you need to press the foot bottom plate to make a complete footprint on the floor. If a clear sense of grounding cannot be generated, press the back of the foot to help the foot to touch the ground.
(4) If you sit on a chair, you can step on the ground with both feet and sit back as much as possible, so that your hips can be placed on the chair and your back will be naturally straightened. First make sure that your feet are on the ground, then make sure that the ischium is in touch with the chair surface.
(5) Move the body's center of gravity to move left and right, and use gravity to deeply feel the sediment bone where the center of gravity is. When the center of gravity moves to the right, you feel the contact of the right ischium, and when the center of gravity moves to the left, you feel the contact of the left ischium.
(6) The body will feel grounded at the bottom of the foot. Imagine the foot roots deep into the ground and confirm the connection between yourself and the ground.
Through the foot bottom or ischium, you can feel deeply that your body is contacting the ground safely. While exhaling, open the air holes in the whole body, imagine the air inhaled from the nose spreading throughout the body and reaching the bottom of the foot. Focus on feeling the contact between the foot bottom and the ground and the flow of breathing, and detecting the existence of the body below.
