روش های کاهش اضطراب

از /

1.آموزش آرامش عضلانی:
بیشتر به افرادی که درحالت تنش به سر میبرند و عموما دلواپس هستند، کمک میکند. آرامش عضلانی در بسیاری از روش های زایمان طبیعی و یوگا کاربرد دارد. به عبارتی آرامش عضلانی انقباض و به دنبال آن آرامش گروه های عضلانی گوناگون است.
2.حساسیت زدایی منظم:
حساسیت زدایی در افرادی که به صورت عادت، به هنگام مواجهه با محرک ترس آور ، افزایش قابل توجهه در برانگیختگی فیزیولوژیائی ( از قبیل افزایش ضربان قلب، مرطوب شدن کف دست) از خود نشان میدهند، بهترین بازدهی را داراست.
3.هیپنوتیزم:
وسیله ای برای افزایش آرامش عضلانی است. هیپنوتیزم حالت دگرگون یافته ای از هشیاری است ؛ نه خواب بلکه یک هشیاری شدید است که در آن ذهن میتواند مطالب مزاحم را غربال کرده بر جزئیات خاص تمرکز یابد.
4.مواجهه و غرقه سازی:
رویارویی دوام دار فرد با محرک های اضطراب انگیز موجب کاهش اضطراب خواهد گردید.واژه مواجهه به نزدیک شدن تدریجی یک فرد به یک موقعیت اضطراب انگیز ، اطلاق میشود. در روش غرقه سازی درمانجو با سیل محرکهای ترس انگیز مواجه میشود.
5.سرمشق گیری:
بیشتر افراد از این موضوع غافل میشوند که بیشتر رفتارهایشان را عادت کنترل میکند. و از طریق سرمشق گیری میتوان نشان داد که شیوه های دیگری برای انجام دادن کارها وجود دارد، میتواند بسیار کارساز باشد.

221 دیدگاه دربارهٔ «روش های کاهش اضطراب»

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