Psychology of Mental Health and Well-being . Work/Study-Life Balance . Stress Management & Coping Lesson 3 Autumn semester 2020 Popis: Image13 Pavel Humpolíček, Ph.D. Department of Psychology and Psychosomatics Faculty of Medicine, Masaryk University Výsledek obrázku pro lékaÅ™ská fakulta brno logo png PhDr. Pavel Humpolíček, Ph.D. Masaryk University, Faculty of Medicine Department of Psychology and Psychosomatics Brno, Czech Republic upp.med.muni.cz Private practice (counselling, therapy, assessment, coaching) www.p-s-y-c-h-o-l-o-g.cz 27.2.2021 16:26 2 P©H Introduction & Practical Use of Relaxation Techniques, Self-Experience Popis: Image13 Pavel Humpolíček, Ph.D. basic information, sources, links [USEMAP] TERMINOLOGY • •CONCENTRATION • •RELAXATION • •IMAGINATION • •MEDITATION 27.2.2021 16:26 P©H 4 Focus on Principles •Reasons for practicing relaxation? 27.2.2021 16:26 P©H 5 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif Arousal&Energy Attention&Focus Refreshment Imagination Recovery Innovation Rest Inspiration Feedback: S-E-T http://www.amandapair.com/wp-content/uploads/2010/09/black-white-newborn-photography.jpg http://www.traveosoft.com/public/img/Bulb.gif S-E-T / I-S / B-E-S-T 27.2.2021 16:26 P©H 6 [USEMAP] Spiritual Meaningful Simple questions to improve self-reflection: WHAT I (REALLY) WANT (JUST NOW) ? WHAT I (REALLY) NEED (JUST NOW) ? 27.2.2021 16:26 P©H 7 •CONCENTRATION • 27.2.2021 16:26 P©H 8 http://clicdp.web.cern.ch/sites/clicdp.web.cern.ch/files/Question-mark.jpg http://clicdp.web.cern.ch/sites/clicdp.web.cern.ch/files/Question-mark.jpg What kinds of senses do we have? Which one is the most important to feel safe? Conscious relaxation/concentration •5 S technique • •5 pathways of perception •5 senses • • 27.2.2021 16:26 P©H 10 Sight vs. Touching&Hearing •Daniel Kish: •How I use sonar to navigate the world • •https://www.ted.com/talks/daniel_kish_how_i_use_sonar_to_navigate_the_world 27.2.2021 16:26 P©H 11 http://logonoid.com/images/ted-logo.png Conscious relaxation/concentration •5 S technique •5 senses • •BODY (sense of Touch) •MOUTH (sense of Taste) •NOSE (sense of Smell) •EYES (Sight) •EARS (Hearing) 27.2.2021 16:26 P©H 12 https://upload.wikimedia.org/wikipedia/en/archive/a/ab/20071116234631!Outline-body-aura.png Conscious relaxation/concentration •5 S technique •5 senses • •BODY (sense of Touch) •MOUTH (sense of Taste) •NOSE (sense of Smell) •EYES (Sight) •EARS (Hearing) 27.2.2021 16:26 P©H 13 3 steps: 5 times to CHECK (scan) 5 times to KNOW (be aware) to GET TOGETHER (integrate) 2 channels: FEELINGS & WORDS sense & ratio color & shape https://upload.wikimedia.org/wikipedia/en/archive/a/ab/20071116234631!Outline-body-aura.png „That´s fine, my sense of touch is working.“ Conscious relaxation/concentration •5 S technique •5 senses • • 27.2.2021 16:26 P©H 14 27.2.2021 16:26 P©H 15 RELAXATION Jacobson´s Progressive Muscular Relaxation - • •Tension – perfusion, muscle activation •vs. •Releasing - perception of the relaxation effect • •Attention is paid to the contrast •between •tension and relaxation 27.2.2021 16:26 P©H 16 [USEMAP] [USEMAP] [USEMAP] 10 seconds 10 seconds 27.2.2021 16:26 P©H 17 Progressive muscle relaxation technique www.youtube.com/watch?v=xqKIjKyElmo 27.2.2021 16:26 P©H 18 RELAXATION & IMAGINATION More of Energy? P©H Just EFFECTIVITY! Conscious relaxation/concentration •Autogenic training - -Muscle relaxation -Body warming from shoulders towards hands and feet -Calm breathing -Calm pulse -Warmth in the abdomen -Cold forehead 27.2.2021 16:26 P©H 20 [USEMAP] [USEMAP] Focus on Principles • •Habituation helps & harms … • • • • • •Focus, concentrate, pay attention, be aware … •& stay calm, healthy and alive. 27.2.2021 16:26 P©H 21 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif https://s-media-cache-ak0.pinimg.com/236x/3a/8c/ae/3a8caeaa0e0d27f46104f696688e80ca.jpg http://www.mightyartdemos.com/bookdemosimages-bradley/bradley-spiral3rd.jpg http://2-tacs.com/the_fhont_shop/1392123951EUUJM6uvWhasSpp1392123950.gif AT - Muscle relaxation 27.2.2021 16:26 P©H 22 https://brandeewine.files.wordpress.com/2012/01/light-as-a-feather.jpg http://www.kb-blok.cz/file/sync/obrazky/produkty/foto-produkt/naslapny_kamen_maly_cerny.png http://cdn2.mommyish.com/wp-content/uploads/2013/01/shutterstock_1942502.jpg AT - Body warming 27.2.2021 16:26 P©H 23 http://www.swis-shop.cz/galerie/1_37747/neopren-quiksilver-3-2mm-l-s-surf-school-black-original.jpg http://www.fc-moto.de/WebRoot/FCMotoDB/Shops/10207048/4F30/4B62/0130/D894/B9A2/3E70/5055/E3A2/Acerb is-Neoprene-Glove.jpg http://www.bikewagonmedia.com/media/img/main/G-39015-1.jpg http://coolandnew.co.uk/images/cushnshade3.jpg http://previews.123rf.com/images/rido/rido1301/rido130100065/17374637-Young-Woman-Relaxing-and-Sunb athing-At-Beach--Stock-Photo.jpg http://www.skringers.com/wp-content/uploads/Free-Desktop-Wallpaper-Beach-Scenes-Nature-Beach.jpg http://www.transylvania-nabytek.cz/sites/default/files/zamecky-nabytek-loznice-s-nebesy.jpg https://s-media-cache-ak0.pinimg.com/736x/cf/1e/a1/cf1ea1d662ad64f457dc8ba65ab54429.jpg http://www.pilulka.cz/data/images/xmlFeed/9/58749.png http://www.traveller.com.au/content/dam/images/g/h/0/m/9/6/image.related.articleLeadwide.620x349.gg ze4p.png/1440997179509.jpg AT - Warmth in the abdomen 27.2.2021 16:26 https://upload.wikimedia.org/wikipedia/en/archive/a/ab/20071116234631!Outline-body-aura.png P©H 24 http://healthfacts.ng/wp-content/uploads/2016/03/tea-.jpg http://afcsoyfoods.com/media/2014/07/recipe-hot-and-sour-soup-photo.jpg http://pngimg.com/upload/fire_PNG5993.png http://thumbs.dreamstime.com/t/using-travel-thermos-rocks-vacuum-bottle-smoking-cup-tea-black-hot-6 7438322.jpg http://www.wpclipart.com/buildings/rural/cottage/cottage_in_country_T.png AT - Cold forehead 27.2.2021 16:26 P©H 25 http://www.1221.org.il/Upload/Pictures/Items/93.jpg?anticache=4f04be99-0988-4465-abcc-4f95d3b50364 http://www.sjah.co.uk/wp-content/uploads/2014/04/curtain_in_breeze.jpg AT - Cold forehead 27.2.2021 16:26 P©H 26 http://purious.com/wp-content/uploads/2015/06/getty_rf_photo_of_woman_with_hot_washcloth_on_forehea d.jpg http://41.media.tumblr.com/1703b06505ce99fdeb19c3962d950c0a/tumblr_nv7c1d5iEI1uf9fqko1_400.png Practical Use of Relaxation Techniques, Self-Improvement Popis: Image13 Pavel Humpolíček, Ph.D. [USEMAP] Take a nap •Just a few minutes •a few times per a day. • • • • •With closed eyes. 27.2.2021 16:26 P©H 28 Výsledek obrázku pro garfield lying down Výsledek obrázku pro closed eyes drawing Focus on Principles •Relaxation? Easy! • •Relaxed Muscles & Comfortable Warmth •or •HW •Heavines & Warmth • 27.2.2021 16:26 P©H 29 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif Focus on Principles • •Neuroplasticity works for us … •… but HOW can I use it? • •HOW TO TALK TO THE BRAIN? • •How the brain works, talks, thinks…? 27.2.2021 16:26 P©H 30 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif IMAGINE! Why to apply … 27.2.2021 16:26 P©H 31 • • •CONCENTRATION • • •RELAXATION • • • •IMAGINATION • • • •MEDITATION sleeping, active refreshing efficiency, adaptation, coping (with minimum to peak) creativity, mental activity (planning, time management, social relations, self-reflection, memory …) well-being, work-life-balance self-improvement health (bio-psycho-socio-spiritual homeostasis/balance) P©H