La relaxation instantanée
Une des premières choses à changer quand on fait de l'angoisse est de réapprendre à respirer, voici la deuxième technique qui vous aidera à retrouver une bonne respiration. La technique de la "relaxation instantanée" est à pratiquer jusqu'à ce qu'elle devienne un automatisme pour ainsi pouvoir s'en servir en état de panique.
Technique
Prenez une respiration profonde par la bouche. Retenez-la.
Répétez-vous les mots suivants: "je la retiens" environ 4 fois ou l'équivalent d'environ 7 secondes. Pratiquez en regardant l'aiguille des secondes jusqu'au moment de maîtriser le rythme.
Expirez lentement.
En expirant lentement, pensez à des scènes plaisantes et relaxez vos muscles volontairement.
Faites cet exercice une fois l'heure (à heure fixe, ex: 8:00 hres - 9:00 hres). Cela ne vous prendra qu'entre 7 et 10 secondes et lorsque vous approchez d'une situation anxieuse. Soyez alertes à tous vos signes de tension et utilisez cet exercice pour la maîtriser.
Lorsque vous serez familiarisé avec la détente musculaire, pensez à vous concentrer dans l'ici et maintenant.
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