We may have often experienced unpleasant feelings or emotions associated with stress, anxiety, or panic, which in some cases decrease or disappear over time, depends on how we deal with it.
However, situations may arise that are unstopped and produce states of mental and emotional imbalance, causing suffering, feelings of insecurity and limitation that can paralyze, hinder and hinder the normal functioning of daily activities.
- No one escapes the impact of stress due to the rapid pace of life in the contemporary world.
- Daily demands and high levels of violence.
- Among others.
- Lead to a significant deterioration of our overall quality of life; however.
- The technique of systematic desensitization may be an alternative to help solve this problem.
Systematic desensitization is a technique of help that involves evoking or repeating the actual experience of situations that we consider threatening, while performing deep relaxation therapy to reduce discomfort.
The process of systematic desensitization is aimed at consciously facing a stressful situation, reviving and expressing step by step what you think and feel when you are exposed to what stresses you, relaxation will have a calming effect and time will provide you with tools to learn new learning, which will reduce your distress.
Systematic desensitization seeks to reinforce a behavior learned from self-control, through repetition, at the pace you deem appropriate and respecting your emotions, that is, if there is a lot of anxiety during the session, the trip should be interrupted. It is important to resume the process to prevent it from producing the opposite effect: no more rejection or aversion.
It is a question of unlearning the negative responses to a stressful situation and transforming the experience, for this they develop skills and resources to consciously control situations that end up being difficult, in this case memory fulfills the role of remembering a new learning if necessary.
With systematic desensitization, you can acquire resources to deal with any situation you experience as a source of distress. In addition, you also learn to work the field of your body and mind through breathing and relaxation.
Learning the relaxation technique used in systematic desensitization, it is possible to obtain benefits and results very favorable to your health, it is a technique that allows you to achieve a complete well-being, which is reflected in the body-mind unity and allows you to achieve a general well-being.
Consciously breathing and relaxing the body allows to implement physical, mental and emotional control and self-control, so physical diseases and symptoms become less frequent and progressively more benign, until many of them disappear.
It is very important that you have a great motivation when starting a process of systematic desensitization, for the technique to work it is essential to put everything aside, because it is not easy, but it generates great benefits. exercise and put your mind and emotions in order.
The application of the technique of systematic desensitization implies having enough space and time, being important comfort and tranquility, as well as the time required, regardless of other commitments that disturb your mind.
You should start with a moderate stretching exercise, exercising the tension and muscle tension of the whole body, you need to do it slowly, without fatigue and maintaining a deep and calm breathing rhythm.
Beforehand, or during the session, you should write down all the situations that cause you more stress or anxiety, preferably listing your fears from the smallest to the largest, and then start imagining what each situation is like, step by step, expressing everything you feel and Deep Breath It is necessary to repeat the technique as many times as necessary and not jump to the other situation until you feel that you have total control over which you are trying right now.
The most important thing is that you’re consistent. Once you’ve started the process, don’t complete it until you feel your stress level has shrunk, practice this at least twice a week and you’ll see the effects in no time
To correctly apply the technique of systematic desensitization it is important to take into account certain fundamental recommendations when implementing the theory, the most important being: