Such a pleasantly simple and good advice, also truly based on the scientific knowledge!
Many of us would like to learn to relax quickly, to "switch off", and even treat time spent for rest as wasted. Other people also are not very helpful when they say "come one, just relax". Easy to say!
Ironically, relaxation really can be made easier by a special word, as if executing the command. Light the stage for the cue controlled relaxation! Remember Pavlov and his dogs? Principle is the same.
🧠 choose your cue word. "Relax", "exhale", "all is good" - or perhaps you better like "peach". The word itself does not really matter, because it only functions as a trigger button. You probably already have one that you keep repeating.
🧠 start training a relaxation skill - rhythmical breathing, mindfulness, progressive muscle relaxation, cold yoga asanas or any other relaxation activity that pleases you. As you breathe out, or release muscle tension, repeat your cue word - this will help to create association of the cure word with relaxing activity.
🧠 then start shortening your relaxation - and wait for the relaxation to come. Shorten it further until the cue word alone induces the state of relaxation.
This is really not a quick training program, but when you master it - it will work beautifully.
My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach. Book my talk to ask questions!
Photo: Peggychoucair from Pixabay
#spoonfulofreason #psychology #relaxation #reflex
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Podcast I would like to recommend - "Infinite Monkey Cage". While it covers a very wide range of topics, today I enjoyed "Science of Dreaming", and there is more on human mind and psychology related subjects. It is difficult to discuss such a subjective field with so much reliance on memory and personal interpretation, but these guys do it brilliantly. Podcast hosts - Brian Cox and Robin Ince with a panel of cool guests for each episode.
Episode on dreaming: https://www.bbc.co.uk/sounds/play/m0008wtj
My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach.proto
#spoonfulofreason #psychology #recommendations #podcast #infinitemonkeycage
Book that I would like to recommend this week is in Lithuanian, Danutė Gailienė "Ką jie mums padarė". I am not sure if an English version exists, but it definitely should. It is not only about the psychology of the personal trauma, but also about what happens to the whole nation during wars, repressions and exile. Not only what happens in general, but also what did happen to our parents and grandparents and what does it mean to us and our children. A difficult read, excellent writing style and an important piece of knowledge.
My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach. Book my talk to know more.
#spoonfulofreason #psychology #recommendation #book
What if... another one of the great futuristic projections, this time on dementia.
Right now possibility to grow into bright and peaceful old age - instead of anxious, puzzling and psychologically insecure old age (or having a dementia) - awaits one in ten 65 year old people. In Japan, with more than 70 000 centenarians, about 4 percent or 5 million people are diagnosed with dementia. Similar future awaits all developed and aging societies. The article shares an expectation that a new simple blood test will allow to identify those at higher risk of developing Alzheimer's disease with very high confidence - and to start an early prevention program of this disease (or a whole spectrum of related diseases, as authors speculate).
Yet, the recommendations for efficient prevention seem to make sense even now, and for anyone of any age:
- regular physical activity
- healthy and sensible eating
- drinking little alcohol
- maintaining low blood pressure
- being active mentally, constant learning
- active social life
I believe such future would be brighter not only because we would have more and better medications for lonely older people with multiple diseases. Or perhaps completely not because of that.
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book mytalk to know more!
#spoonfulofreason #psychology #future #futurology #dementia #oldage