Muscle relaxation training refers to a self-training method of contracting or relaxing body muscles in turn, carefully experiencing the degree of muscle tension and finally relieving tension and anxiety. It can eliminate the mental stress caused by tension and anxiety, and make people's body and mind fully rest and recover.
First, matters needing attention in relaxation training
Preparatory work/about to start work
? First, choose a quiet place with comfortable chairs (suitable for single person sofa) for sitting and lying. The second is to loosen tight clothes, ties, belts and shoes before relaxation training, and take off glasses, jewelry and watches. Close or half close your eyes, take a few deep breaths, and exhale evenly and slowly after each inhalation.
Practice methods and key points
When practicing, focus on the movement from one muscle to another, and don't work hard with your will. Each muscle contracts for 5 seconds, then relaxes 10 second, and repeats 2 ~ 3 times. But this is just a difficult time. Don't distract yourself by focusing too much on timing. Learn to feel the feeling when muscles are tense, that is, contract muscle groups; Then relax the muscles and pay attention to the feeling of relaxation opposite.
During the training, you can take a deep breath properly, stop after each inhalation, and then exhale slowly. Practice 1-2 times a day for about 20 minutes each time.
Second, the muscle relaxation sequence and contraction instructions:
Make a fist in your right hand and feel nervous; Relax and then feel relaxed. Say it again.
With a fist in his left hand, he is experienced; Relax and experience again. Say it again.
Bend the right forearm and contract the biceps; Relax and feel. Say it again.
Bend the left forearm and contract the biceps; Relax and feel. Say it again.
Lock eyebrows, contract forehead muscles and relax. Say it again. Close your eyes and relax. Say it again. Grit your teeth and relax. Say it again. The upper and lower palates are tense and relaxed; Press your tongue on the palate and relax. Say it again. Close your lips and relax. Say it again.
Try to lean your head back, tense your neck and relax. Try to put your chin against your chest, experience the tension in your throat and nape, and relax. Say it again.
Shrug your shoulders, try to keep your head down and relax. Say it again. Take a deep breath, arch your back at the same time, and hold your breath to keep nervous; Relax your chest and exhale slowly. Say it again.
Abdominal muscles contract and tighten, as if they had been strongly impacted. Relax, repeat.
Tighten and relax the muscles of the right hip and thigh. Say it again.
Right calf: Pull the right foot plate toward the body and tighten the muscles of the right calf. Just relax。 Say it again.
Right foot: Bend the right toe and foot plate as much as possible. Just relax。 Say it again.
Tighten and relax the muscles of the left hip and thigh. Say it again.
Left calf: Pull the left foot board toward the body and tighten the muscles of the left calf.
Left foot: Bend your left toe and footboard as much as possible. Just relax。 Say it again.
After you finish, take three deep breaths and focus on the whole breathing process (that is, "intentional defense"). Let the feeling of deepening relaxation spread throughout the body and enjoy the feeling of relaxation and comfort. In the process of breathing relaxation, you can use some tips. For example:
"I'm relaxed and calm." "I feel comfortable and relaxed despite my nervousness." "My muscles are relaxed and soft." "Let the nervousness melt away and leave!" Wait a minute.
Pay attention to the muscles of all parts of the body to see if there are any nerve parts; If there is, then lead the sense of relaxation to the nerve part through intentional breathing.
Breathe normally, open your eyes, over.
After a period of intense and relaxing interactive practice, you should be able to fully relax at will when necessary. It should be noted that relaxation training can not be effective overnight, and it must be practiced for weeks or even months to get obvious results. So keep training.
In addition, a table can be used to record and evaluate the daily training situation, and the level of 1 to 5 can be used to indicate the depth of relaxation. 1 stands for the shallowest relaxation state, and 5 stands for the deepest relaxation state. You can know the progress of your own practice.
(22-year writing campNo. 15 1,1/82, a total of 239,250 words)