Decompression, be about to begin from the heart. Professor Cong Zhong of center of the manage in clinical heart emphasizes Beijing University so all the time. The expert also thinks, when you should be him decompression purposely really, a cup of a pen, water, even yourself itself also may be best decompression a magic weapon. 　　

When pressure is too great, somebody chooses motion, somebody chooses to massage, still have SPA of person selected choose... but be when you in Office result forehead, art of lack of spare time from one's main work to attend to sth else when, they can make solution only cannot the far water of close thirsty. At that time, you might as well try ego to relax a standard.

Systemic muscle relaxes a standard

Director Ma Minzhi that teachs a center according to Fudan University mental health introduces, it is doctors of a kind of psychology commonly used clinical loosen a method.

Effect: Will control sarcous through self-awareness insecurity and loosen, not only can let muscle be experienced relaxed. More can slow intense sentiment.

Preliminary: Close the door, sit on the chair, close an eye, do not make as far as possible think let be loosened all over.

Remind: Do below taut movement time maintains every muscle 5 seconds left and right sides, loosen for 10 seconds, every movement repeats 2-3 second.

Begin:

1. The head sits straight body, before touching chin the breast, two tactics exerts oneself to do sth. backward extend bosom day is forward 挻 , loosen next.

2. Forehead: Carry forehead day up, taut muscle, loosen next.

3. Face: Eyebrow, will nose, mouth is gone to as far as possible among taut, loosen next.

4. The mouth: Open mouth forcibly, support next front tooth forcibly with the tongue, loosen next.

5. Tooth: Bite close tooth forcibly, loosen next.

6. Hand: Raise both hands slowly to horizontal position, exhibit to extension forward as far as possible. Forcibly enclasp fist, loosen next.

7. Waist: Sit in the chair dish before 1/3 place, sit straight, bow backward, regain former sitting position slowly again.

8. Crural; stretchs double leg ahead forcibly, raise slowly amount to to the level, halt, taut muscle, loosen next.

9. Finish departmental cent all over after loosening, loosen 5 ～ 10 minutes all over.

Abdominal relaxes a standard

Consider to show, when pressure is great, the person's breath can become quickness, breath also decreases. So, through adjusting oneself breath, also can achieve the reaction that changes physiology and mood, achieve relaxation goal, abdominal basically relies on a horizontal stroke to lie between dried meat drop come outspread thorax, the abdomen when breath can have rise and fall apparently.

Effect: Insecurity has celiac type, can abdominal. Can enlarge thorax, increase vital capacity and still can reduce insecurity of humeral ministry sarcous to feel, apace achieves the goal that loosens the body.

Preliminary: Close the door of the office, walk along the window, outside facing, stand naturally.

Begin:

1. Both hands is put in abdomen, focus attention in abdomen.

2. Close mouth, with nose inspiratory, let inspiratory air be full of whole lung slowly. Shut breath 3 seconds. When inspiratory swift end, mention slightly shoulder and clavicle, increase amount of air sucked in aeration.

3. Breathe out slowly with the mouth clean is angry, repeat several times.

Point to pressure hypnotic loosen

Professor Cong Zhong that pursues psychological research for years thinks, passing autohypnosis is to be able to achieve relaxation goal, it is time shoulds not be too long only. A lot of research already also confirmed, below hypnosis allusive body is in different position, metabolization rate appears answering change.

Effect: The breath through subconscious adjustment and controlling human body, digest, haemal circulation and metabolization of all sorts of reflex and reaction, material and reaction, achieve relaxation goal.

Begin:

1. Pin the fingernail of the big toe that be the same as a hand with forefinger, the silent in the heart reads aloud, I will very very relaxed, happy.

2. Strengthen slowly point to the force that control, the body that imagines oneself is lighter and lighter.

3. When him feeling is about to be asleep, begin count, arrive from 1 number 100, open an eye slowly.

Press a few things that can do when muscularity

1. Have a thing

Director Liu Ming of referral center of psychology of life of Beijing Dong Mingcheng work points out, eating itself is means of a kind of decompression. Drive facial muscle to have campaign through mastication, feedback gives central nervous the system, can achieve relaxation goal.

2. Look for a person to chat

Cong Zhong teachs the introduction. The most commonly used psychotherapy method chats namely. When pressure is very great, can take a phone to look for a friend to talk about bygone affection, communicate each other feeling, divert attention, still perhaps can let suddenly see the light of train of thought.