压力管理-学会用自我催眠法放松

Stress Management - Learn to Relax With Self Hypnosis

Self hypnosis is one of the best known and most effective techniques for relieving stress and anxiety. It's easy to learn and you can do it anywhere. This is a simple exercise that you can do at any time of the day. All you need is 10 minutes to yourself.

The first few times you practice the following technique, it's a good idea to make sure that you're relatively calm to begin with. After you've practiced a few times, you'll be able to achieve the same deep relaxation, even if you are feeling stressed or tense.

Get into a comfortable position, either sitting or lying down. Then simply close your eyes taking a few moments to unwind.

Now take a long slow deep breath, hold it as long as you comfortably can, then slowly release the breath allowing your whole body to relax with the exhale. Repeat this two more times and notice how you relax even further with each breath.

Now, imagine that your standing at the top of a set of 20 steps and each step will take you further into a deep state of relaxation. Then, as you count backwards from 20 to 1, imagine that you are moving down to the next step. With each number, notice that you are going deeper, becoming even more relaxed, feeling calm and at ease.

This is the most important step! Take some time to enjoy this relaxed state. Some people find that by this time their breathing has become slower and their body may feel either very heavy or very light or it may even feel likes it's tingling. It's different for everyone so just pay attention to any changes and allow yourself to enjoy that state of deep relaxation.

Then when you are ready to awaken, count up from one to five, with each number just instruct yourself to become more alert, more awake, feeling more refreshed. When you reach five open your eyes and remember to give your arms and legs a little shake to reorient yourself.

While you'll experience the benefits immediately, you'll find that you become more and more relaxed each time you go through the exercise. To get the most of this technique it's recommended that you practice at least once each day for 21 days. Then use it as often as you like and whenever you're feeling stressed or anxious.

自我催眠是已知的最具效果的减轻压力和焦虑的一种技巧.它易学易用,不受地点和时间限制,你只需拿出10分钟时间即可.

在最开始的几次使用中,请确保你在相对平静的情况下开始.在练习了几次以后,即便在你处于压力和紧张的状态下也可以得到同样程度的放松.

1.坐着也好,躺着也罢,找一个你感觉舒服的位置.然后闭上眼睛放松少许片刻.

2.慢慢的深吸一口气,保持尽可能长的时间,然后呼气,与此同时身体随之放松.重复以上过程两次,从中体会在呼吸的过程中如何进行更进一步的放松.

3.现在,想象你站在20步台阶的顶端,并且每一步都可以使你进入深度的放松状态之中.然后,在从20倒数至1的同时,想象你正一步步向下,每数一个数,就往下一步,变的更加放松,感觉平静和自在.

4.这是最重要的一步,花一点时间来享受这种放松的感觉.一些人发现在这个时候他们的呼吸慢了下来,他们可能会感觉身体变重或变轻,也可能会感到麻刺感.每一个人的感觉都不相同,所以你要花点时间去感受它,去享受这种深度放松的感觉.

5.当你准备醒来时,从1数到5,每数一个数,你应该变的更加警觉和清醒,感觉更加振作.数到5时睁开双眼,并且稍稍活动手和脚,以适应醒着的状态.

在感受从中获得的好处时,你会发现每坐一次练习,都比上一次感觉更加的放松.为了获得最佳的效果建议每天至少练习一次,连续练习21天.然后无论何时都可以随心所欲的使用它来缓解压力或焦虑.