I will present you a tehnique that can be helpful in reducing stress, but, first I want to talk a little about stress. Stress is revealed by the inability of an organism to cope with its environment. Also, stress, from a psychological perspective is a particular relationship between the person and the environment in which the person assesses the environment as imposing demands that exceed their own resources and threatens his/her state of well - being, which determines the initiations of some coping processes respectively cognitive, emotional and behavioral responses to the feedback received.
Stressors or stress factor are evants/situations external or internal, real or imagined, intens enough or frequently, who request adaptations reactions from the side of the individual. Exist a lot of stress factor, such as physical or mental illness; physical, emotional or sexual abuse; poor financial situation; problems at work; family problems; communications problem; lack of social support; lack of friends; natural disaster; lack of self-confidence; low self-esteem.
We have the responsability and the power to change things, so identify and monitors stress factor, awareness yours own reactions to stress factor, developing skills and behaviors for stress management, establishing and maintaining adequate social support, developing a healty lifestyle, developing self-confidence, developing unconditional acceptance, and the list can continue, is a lot of situations who create stress in the life of persons, and every interventions are particularly developed FOR the person who is in the cabinet of psychoterapeut, but are a series of exercise who is universally valid.
One of this exercise I want to present here, and I hope to help you!
The name of the exercise is MIND - WATCHING EXERCISE!
Place yourself in a comfortable place where you will not be disturbed. Start by doing some breathing exercises, slowly and deeply. Keep this way of breathing throughout the exercise. Imagine that your mind is a medium sized two-door white room. The thoughts you have come across the front door and come out on the back door. Pay close attention to every thought that comes in. Label thought either as a thought that judges or as a thought that does not judge.
Look at the thought until it disappears. Do not try to analyze or maintain it. You do not believe it or you doubt it. Just be aware that you have this thought. There is only one moment in your mind, a short-lasting visitor of the white room. If you realize that you are doing consciousness because you have this thought then you notice it. You will not contradict your mind because she judge. Just notice what he is doing. The key to this exercise is to observe thoughts that make judgments of value and not to engage in them. You will realize if you are thinking about the emotional reactions and the time you spend on keeping your thoughts in the room.
Continue to breathe. Continue to watch. continue to tagging. A thought is just a thought. No thought will ask you to react, will not ask you to do anything, do not assume that you are less valuable as person. See your thoughts as if they were visitors, coming in and out of the room. Let them spend the short time of glory on stage. They are fine as they are - including judging thoughts as well as other uninvited visitors.
Continue this exercise until you notice an emotional distance from your thoughts. Wait until even value judgments are just a moment in the room - not important, not paying attention. Practice this exercise at least once a day.
You have the posibilities to choose the way you want to folow:
