First comes the negative thought that will send a shock wave via your nervous system and more often than not manifest as an instant stomach knot: that’s because your stomach holds a very high number of nerves.
Before I give you some physical relief techniques you can use, let’s look at what you can do with your mind to help:
When the negative thought arises:
* don’t get involved
* label it straight away: “this is a fear of……” , even write it down if necessary to get it out of your system
* refocus on what you were doing by naming out loud if necessary the steps you are taking ; for instance if you are in the middle of cooking while those negative thought arise, start describing in detail what you are doing: "My right hand is lifting the spoon and placing it in the bowl, in the bowl there is the sauce I have prepared , it is made of… etc": the more detailed the description, the more your mind has to focus on that and cannot stay focused on the worry.
*Another way to change your focus is to have a picture of an inspiring, peaceful landscape and start describing it in very detail and visualise yourself there.
Before I give you some physical relief techniques you can use, let’s look at what you can do with your mind to help:
When the negative thought arises:
* don’t get involved
* label it straight away: “this is a fear of……” , even write it down if necessary to get it out of your system
* refocus on what you were doing by naming out loud if necessary the steps you are taking ; for instance if you are in the middle of cooking while those negative thought arise, start describing in detail what you are doing: "My right hand is lifting the spoon and placing it in the bowl, in the bowl there is the sauce I have prepared , it is made of… etc": the more detailed the description, the more your mind has to focus on that and cannot stay focused on the worry.
*Another way to change your focus is to have a picture of an inspiring, peaceful landscape and start describing it in very detail and visualise yourself there.
... and finally some proven physical and emotional relief techniques
* go for a walk
* connect with nature : place your hands on the Earth and feel the calming effect or run your hands into cold running water for a few minutes
* close your eyes: much stimuli come from the sense of vision : closing your eyes shuts down one main part of the arousal of the nervous system
* watch for what you put into your mind: listen to relaxing music and avoid listening to the news
* breathing techniques:
• inhale deeply, and while holding your breath, squeeze and tighten every inch of your body, then relax and exhale slowly - repeat until feeling relaxed
• square breath: inhale count to 4, hold your breath count to 4, exhale count to 4, hold with empty lungs for the count of 4
• put one hand on your forehead, the other hand at the back of your head and breathe deeply
* EFT= Emotional Freedom Therapy can help tremendously too , please follow the help of EFT specialist on the subjects:
To your health!
Miss Vivajoy