Self-hypnosis

Self-Hypnosis
Relaxation Techniques from Mind Tools

Hypnosis, like meditation, has a dubious image. Many people over many years have made their living by overlaying this practical and useful technique with unwarranted mystical and magical rituals. In fact, it is a useful tool for achieving deep relaxation.

Self-hypnosis is when you hypnotize yourself. This is often more practical as a stress management tool than normal hypnosis, as you do not need to have a hypnotist present.

Drawing on the same "relaxation response" that drives meditation, self-hypnosis helps you to relax your body, lets stress hormones subside, and distracts your mind from unpleasant thoughts. The relaxation achieved with self-hypnosis can be intense. Unlike meditation, we often use affirmations as part of self-hypnosis to manage stress and build self-confidence. Affirmations are the positive statements (based on rational thinking) that we make to ourselves to counter stress and unpleasant thoughts - see our article on Rational and Positive Thinking for more information on this.

Along with meditation and imagery, self-hypnosis can usefully be used as a part of a daily stress management routine.

Mariana Nogal 807284

Rational Emotive Therapy & Art Therapy

Rational Emotive Therapy
All human behavior is mediated by cognitive variables. Depending on the cognitive process every people perceive the world in differemt ways.
Cognitive interventions allow people to understand and correct distorted thinking patterns and attribution. Ellis called this distorted thinking patterns as irrational ideas.
In 1956, Albert Ellis started a new movement with the name of "Rational Therapy",  that later  was replaced by "Rational Emotive Therapy".
Is an eclectic therapeutic model that links  biological, social and learning factors to explain human behavior.


Art Therapy
It is the psychological scope that studies the phenomena of artistic creation and appreciation from a psychological perspective. Have been very important for the development of this discipline Gustav Fechner, Sigmund Freud, the Gestalt school (within which highlights the work of Rudolph Arnheim), Lev Vygotsky and Howard Gardner.
It try to develop theories about creative and  perceptual behaviors.
Released the subjectivity of the person. It  is used to resolve conflicts. It is an individual experience, but with the ability to create lines of communication with peers. The artistic sensibility allows the person to express what it is, without the effects of social order.

Schuster, M. 1982. Psicología del arte: cómo influyen las obras de arte. Barcelona, Blume.
Leonidas Mansilla, 1956. Psicología del Arte. Barcelona, Paidós.

Breathing

Breathing exercises have been found very effective to reduce:

• Anxiety disorders
• Panic attacks
• Muscle tension
• Headaches 
• Irritability 
• Depression
• Fatigue 
• Stress

-Breathing for awareness and relaxation.
The technique used is complete natural breathing steps:
 

1.- Sit or stand up straight in a good posture and inhale through your nose.

2.- While you are inhaling, first fill the lower section , then the middle, and the upper part of your lungs.

3.- Hold your breath for a few seconds and then exhale slowly.

-Breathing to release tension.

-Letting go off tension steps:

 

1.- Sit in a chair with your feet on the floor or lie down in a deathly body position.

2.- Breathe deeply and say to yourself “Breathe relaxation” hold the breath few seconds.

3.- Breathe out and say to yourself “Breathe out tension”.

4.- Use imagination to picture or feel relaxation. 

-Breathingto stimulate alertness and refresh the body.

 

1.- Stand up straight with your hands on your hips.

2.- Inhale and hold a complete natural breath.

3.- Let the lower part of your body straight and bow foward while you slowly exhale completely through your mouth.