Post by account_disabled on Dec 27, 2023 7:00:55 GMT
Nakhon Ratchasima Psychiatric Hospital Tips for taking care of your mental health Defeat initial stress with the “muscle relaxation” technique from head to toe. Relying on the principle of muscle relaxation The mind will relax accordingly. Pointing out that it is easy to do. You should practice it as your personal weapon. You will feel free after doing it. Concentrate better than before I repeat, if you are stressed to the point of being unable to eat or sleep for more than 2 weeks in a row, please consult a medical facility near your home or consult the Nakhon Ratchasima Psychiatric Hospital hotline number 0 4423 3999, 06 1023 5151 or 1323 24 hours a day. Dr. Kittakawee Phothano, Director of Nakhon Ratchasima Rajanagarindra Psychiatric Hospital, Nakhon Ratchasima Province, revealed that the problems of physical and mental illness One important cause is stress. which is something that can happen in the lives of every citizen. The effects of stress can cause abnormalities throughout the body. The mind and behavior vary, such as headaches, insomnia, indigestion, muscle aches. Distracted thoughts Irritated mood Or it causes you to smoke a lot, drink more heavily, use sleeping pills, be a nagging person, pull your hair, or become sober. If stress is allowed to accumulate for a long time.
It will have an impact on work performance and relationships with others. Importantly, it will lead to illnesses such as heart disease. High blood pressure, cancer, depression, etc. People should know how to care for and promote their own mental health initially. To eliminate stress that affects life appropriately and safely. Dr. Kittakawee said that A method for relieving stress that people should practice as a personal skill is muscle relaxation Using techniques of consciously tensing and relaxing each muscle. From head to toe, a total of 10 groups, which are under the control and command mechanisms WhatsApp Number List of the brain. Based on the principle that when the muscles are relaxed, it will have a relaxing effect on our minds and emotions as well. Because the body and the mind are inseparable. This method has simple steps. Can be done by yourself, can be used by all ages. To practice, do it in a calm place. Sit in a comfortable position. Loosen your clothes, take off your shoes, close your eyes, free your mind, and focus your attention on the muscles in the body that will be trained to tense and relax. It takes about 3-5 seconds to contract and relax for 10-15 seconds, then start contracting again. This is for the effect on the circulatory system as well. According to the following steps Hands and arms, one at a time, starting with the right side. Stretch your arms out. Then he clenched his hands and tensed his arms for a long time. Then release and repeat, then switch to your left hand and arm in the same way. forehead by raising the eyebrows and then relaxing and the frown then loosens Cheeks, eyes, nose by closing your eyes and wrinkle your nose.
then relax. Jaw, tongue, lips by clenching your teeth and then using your tongue to push against the roof of the mouth and relax. and purse your lips tightly, then loosen Neck by bending your head so that your chin touches your neck and then relax. Then lift your head completely and relax. chest, shoulders, and back by taking deep breaths Hold it for a moment and then slowly relax. and raise both shoulders Keep the sides high and loosen. Abdomen and buttocks By pulling in the stomach as far as it will go and then relaxing. Then squeeze the buttocks and relax. right foot and leg By stretching out your legs and all the toes are bent and relaxed. Then wiggle your toes up and relax. And change to do it on the left foot and leg with the same method. “Muscle relaxation You should practice doing each point 8-12 times to gain expertise. It takes about 20-30 minutes in total. You can practice in the morning or before bed. You should practice regularly every day. Once you are familiar with it, you may do it only on the areas that are painful. The results of the training will be good in 3 ways: physically, various muscles will relax, making you comfortable, relieving aches and pains. The mental result will be to feel free. relieve anxiety Reduce dre.
It will have an impact on work performance and relationships with others. Importantly, it will lead to illnesses such as heart disease. High blood pressure, cancer, depression, etc. People should know how to care for and promote their own mental health initially. To eliminate stress that affects life appropriately and safely. Dr. Kittakawee said that A method for relieving stress that people should practice as a personal skill is muscle relaxation Using techniques of consciously tensing and relaxing each muscle. From head to toe, a total of 10 groups, which are under the control and command mechanisms WhatsApp Number List of the brain. Based on the principle that when the muscles are relaxed, it will have a relaxing effect on our minds and emotions as well. Because the body and the mind are inseparable. This method has simple steps. Can be done by yourself, can be used by all ages. To practice, do it in a calm place. Sit in a comfortable position. Loosen your clothes, take off your shoes, close your eyes, free your mind, and focus your attention on the muscles in the body that will be trained to tense and relax. It takes about 3-5 seconds to contract and relax for 10-15 seconds, then start contracting again. This is for the effect on the circulatory system as well. According to the following steps Hands and arms, one at a time, starting with the right side. Stretch your arms out. Then he clenched his hands and tensed his arms for a long time. Then release and repeat, then switch to your left hand and arm in the same way. forehead by raising the eyebrows and then relaxing and the frown then loosens Cheeks, eyes, nose by closing your eyes and wrinkle your nose.
then relax. Jaw, tongue, lips by clenching your teeth and then using your tongue to push against the roof of the mouth and relax. and purse your lips tightly, then loosen Neck by bending your head so that your chin touches your neck and then relax. Then lift your head completely and relax. chest, shoulders, and back by taking deep breaths Hold it for a moment and then slowly relax. and raise both shoulders Keep the sides high and loosen. Abdomen and buttocks By pulling in the stomach as far as it will go and then relaxing. Then squeeze the buttocks and relax. right foot and leg By stretching out your legs and all the toes are bent and relaxed. Then wiggle your toes up and relax. And change to do it on the left foot and leg with the same method. “Muscle relaxation You should practice doing each point 8-12 times to gain expertise. It takes about 20-30 minutes in total. You can practice in the morning or before bed. You should practice regularly every day. Once you are familiar with it, you may do it only on the areas that are painful. The results of the training will be good in 3 ways: physically, various muscles will relax, making you comfortable, relieving aches and pains. The mental result will be to feel free. relieve anxiety Reduce dre.