Techniques for self-regulation that involve the management of movement and muscular tone.
Stress-related tension and muscular clamps manifest in the body. You can relieve neuropsychic tension and rapidly regain strength by being able to relax them. Generally speaking, it is not possible to fully relax all of your muscles at once; instead, you should concentrate on the areas of your body that are under the most tension.
If you can, find a comfortable seat and shut your eyes.
Slowly and thoroughly inhale.
Find the areas of greatest tension by internally scanning your complete body from the top of your head to the tips of your toes (or the opposite). (often these are the mouth, lips, jaws, neck, nape, shoulders, stomach).
As you breathe in, try to compress the clamps even more (until your muscles tremble).
Sensible stress.
On your exhale, suddenly let go of any tension.
Repeat this a few times.
You will notice what appears to be warmth and a comfortable heaviness in a well-relaxed muscle.
If the clamp cannot be removed, particularly on the face, try to loosen it up by lightly massaging it with your fingertips in a circular motion. (you can make grimaces of surprise, joy, etc.).
Self-control techniques linked to the effect of the term
Verbal induction of self-hypnosis initiates the conscious mechanism, which has an immediate effect on the body's psycho-physiological processes. Self-hypnosis formulations are constructed as brief, positive sentences without the "not" particle that are straightforward and easy to remember.
Self programming
It is often a good idea to "look back," to remember your accomplishments in a similar situation. Past achievements give a person confidence in his abilities and reveal hidden reserves in the spiritual, intellectual, and volitional realms.
Through the use of self-programming, you can position yourself for achievement.
- Think back to a time when you had to deal with comparable challenges.
- Apply mantras. You can add the phrase "just today" to strengthen the impact. For instance:
"I'll succeed today,"
"I'll be at my most collected and self-possessed today,"
"Today is the day I will be resourceful and self-assured";
It makes me happy to speak in a composed and assured manner, setting a good example of patience and restraint. - Repeat the sentence several times in your head.
Formulas for attitude can be spoken audibly in front of a mirror or silently while walking.
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