PROGRESIVNA MIŠIĆNA RELAKSACIJA

Nakon naše teme o tome kako da prepoznate anksioznost kod sebe ili drugih, želim sa vama da podelim ovu fenomenalnu tehniku koju možete da radite sami kod kuće kad god za to osetite potrebu. Bitno je da znate da ova tehnika ne rešava prave probleme koji izazivaju anksioznost već je prva pomoć za smirivanje uma i tela kod anksioznih napada, unutrašnje nelagode, uznemirenosti, nervoze itd. Kako se ona izvodi?

Udobno se smestite u ležeći ili sedeći položaj. Neka vam dlanovi budu okrenuti na gore i budu pored tela. Uzmite par uzdaha , izdaha i zažmurite ako vam to prija.

Tehnika je laka i jednostavna. Sve što treba da uradite je da stisnete određeni deo tela dok udišete, zadržite vazduh koliko vam prija, a zatim opustite određeni deo tela uz dva puta duži izdah.

Redosled i spisak delova tela na kojima se radi je:

1.            Šake- uz udah stisnete svoje šake, zadržite dah koliko vam prija i zatim kroz dva puta duži izdah opustite svoje šake. Svu pažnju u tom momentu usmerite u osećaj u tom delu tela. Osetićete kako ste već malo smireniji i opušteniji. Zatim pređete na sledeći deo tela.

2.            Biceps- udah, pritisnete svoj biceps tako što podignete svoje ruke prema ramenima i stisnete. Zatim ide opuštanje uz dva puta duži izdah i pažnja ostaje na bicepsu.

3.            Triceps- ovo ćete izvesti tako što ćete uz udah svoje laktove utisnuti snažno u naslon ili podlogu. Zadržite dah koliko prija i uz dva puta duži izdah opustite taj deo tela.

4.            Čelo- uz udah naborate svoje čelo kao da se bečite. Zadržite dah i uz dva puta duži izdah i opuštanje čela vidite kakav je osećaj u tom delu tela

5.            Nos- uz udah napravite facijalnu ekspresiju kao da ste ljuti. Naborajte nos najviše što možete a zatim uz duplo duži uzdah opustite i proverite osećaj u ovom delu tela.

6.            Usta- stisnite gornju o donju usnu uz udah i zadržite dah koliko prija, uz izdah opustite i proverite osećaj u ovom delu tela.

7.            Vrat- stisnite svoje zadnje zube tako da osetite da se vratne žile naprežu. Uz izdah opustite i osetite kakav je osećaj u ovom delu tela.

8.            Grudi/Leđa- odgurnite se laktovima o naslon ili podlogu tako da što više izvijete svoja leđa. Uz izdah osvestite osećaj u ovim delovima tela.

9.            Stomak- stisnite svoje trbušnjake kao kad proveravate da li imate 6pack. Uz uzdah proverite osećaj u njima.

10.          Noge- stisnite cele noge sa butinama, zadnjicom i listovima uz uzdah. Kada budete izdahnuli osetite opuštanje ovih mišića.

11.          Listovi- ovo ćete izvesti tako što ćete fleksirati svoja stopala, uz izdah proverite osećaj u svojim listovima.

12.          Stopala- stisnite svoje prste na stopalima kao balerina. Zadržite a zatim uz izdah osvestite osećaj u ovom delu tela.

Ovo je tehnika progresivne mišićne relaksacije koja će vam pomoći da svoju uznemirenost umirite. Moram da istaknem da ukoliko osećate visoke nivoe anksioznosti, ova tehnika može da vam pomogne ali je neophodno da sa svojim terapeutom radite na pravom uzroku anksioznosti. Ova tehnika nije zamena za psihoterapiju.

Vaša iskustva nakon urađene tehnike slobodno mi pišite u komentarima. Radujem se vašem fidbeku.

Želim vam srećan i uspešan rad!

ENGLISH VERSION PMR

Make yourself comfortable in a lying or sitting position. Keep your palms facing up and next to your body. Take a few deep breaths, exhale and close your eyes if you like.

The technique is easy and simple. All you have to do is squeeze a certain part of the body while inhaling, hold the air as much as you like, and then relax a certain part of the body with a twice as long exhalation.

The order and list of body parts to work on is:

1. Fists – squeeze your fists with the inhale, hold your breath as much as you like and then relax your fists through twice the longer exhalation. At that moment, focus all your attention on the feeling in that part of the body. You will feel a little calmer and more relaxed already. Then move on to the next part of the body.

2. Biceps- Inhale, press your biceps by raising your arms towards your shoulders and squeezing. Then relax it with twice as long exhalation and attention remains on the biceps.

3. Triceps – you will perform this by pressing your elbows firmly into the bed or chair while inhaling. Hold your breath as long as possible and with that twice as long exhale relax that part of the body.

4. Forehead – with a deep breath wrinkle your forehead as if you were running. Hold your breath and with twice as long exhalation and relaxation of the forehead, you can see what it feels like in that part of the body

5. Nose – with a breath, make a facial expression as if you were angry. Wrinkle your nose as much as you can and then with a twice as long sigh relax and check the feeling in this part of the body.

6. Squeeze your upper and lower lip with the inhale and hold your breath as long as possible, relax with the exhale and check the feeling in this part of the body.

7. Neck- clench your back teeth so that you feel the jugular veins tense. With the exhale, relax and feel what it feels like in this part of the body.

8. Chest / Back – Push your elbows against the backrest or base so that you bend your back as much as possible. With the exhale, become aware of the feeling in these parts of the body.

9. Stomach- Squeeze your abs as when checking for a 6pack. With a sigh, check the feeling in them.

10. Legs – Squeeze whole legs with thighs, buttocks and leaves with a sigh. When you exhale, feel the relaxation of these muscles.

11. Leaves – you will report this by flexing your feet, with exhalation check the feeling in your leaves.

12. Feet – Squeeze your toes like a ballerina. Hold and then exhale to become aware of the feeling in this part of the body.

This is a progressive muscle relaxation technique that will help you calm your anxiety. I must point out that if you feel high levels of anxiety, this technique can help you but you must work with your therapist on the real cause of the anxiety. This technique is not a substitute for psychotherapy.

3 Comments

  1. Meni je ova tehnika vrlo korisna. Jedino ja počnem sa opuštanjem od stopala.
    Takođe, ako previše razmišljam o mogućem problemu, pa mi je to uzrok anksioznosti, pomogne mi da slušam muziku pomoću slušalica dok se tako opuštam. 🙂

    Liked by 1 person

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