Definitely, at the very beginning of this adventure, I recommend my patients to learn proper breathing, i.e. conscious breathing proper for a given person. I usually mean the way we breathe, the area of the body that we engage when breathing, the length of inhalation to exhalation, which affects the lack of tension in the body.
The next step is to learn the right posture; when we stand, walk, sit or even sleep. Let’s take care of it, and many tensions will disappear, including possibly some emotional and mental states.
So we start with the breath, then we focus on learning good posture.
Let’s add some physical activity, such as walking.
We avoid oppressive clothes and materials.
Next, let’s look around – > avoid unpleasant spaces and smells.
We take care of pleasant light, especially its negligence before going to bed.
We take care of light and scents, i.e. we introduce a bit of order and elements of chromatotherapy and aromatherapy.
We are also looking for the right diet for ourselves.
When we introduce all of the above, we can think about the so-called Focusing , i.e. the ability to be alone and avoid overstimulation (I switch off and don’t necessarily think about something specific or, if I do think about something, I avoid distractions, without emotional intensity, pleasant focus).
Another area for reducing tension and introducing relaxation techniques is taking care of sound, so we look for silence or music that calms us down and can show/name emotions and internal states. Such amateur music therapy.
We also look for other forms of activity that only regulate the nervous system and relieve the body of tension, but do not lead to excessive fatigue.
We also reduce the number of stressors and distractors in life, in the environment in general.
We also reduce the amount of work at the computer and the use of mobile phones.
Other elements that we can introduce to use relaxation techniques or treat as such are various forms of art therapy, developing hobbies, and now we are returning to the body, therapy using simple forms of hypnosis such as relaxation or visualization, maybe subtle affirmation or learning to turn off thoughts (these are already meditation forms).
Dear Ladies and Gentlemen, how much you need to put in work and self-observation to be able to achieve relaxation and implement relaxation techniques that can really help.
I cordially invite you to psychotherapy,
Paulina Kubś, MA
author of the IPSK Method
