{"id":7561,"date":"2015-05-23T15:58:28","date_gmt":"2015-05-23T12:58:28","guid":{"rendered":"https:\/\/peaasi.ee\/votted-rahunemiseks\/"},"modified":"2020-10-16T15:51:59","modified_gmt":"2020-10-16T12:51:59","slug":"votted-rahunemiseks","status":"publish","type":"post","link":"https:\/\/peaasi.ee\/en\/votted-rahunemiseks\/","title":{"rendered":"Tips for calming down"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div id=\"fb-root\"><\/div>\n[vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;<b>Quick relaxation:<\/b>&#8221; h4=&#8221;&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221; accent_color=&#8221;#f3f4d4&#8243;]\n<ul>\n<li><span style=\"font-weight: 400;\">Inhale and exhale deeply 3\u20134 times<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Clench your fists and then relax<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Say \u2018I am relaxing\u2019 as you exhale<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Imagine holding anxiety in your fists and letting it go as you unfold your fingers<a href=\"https:\/\/peaasi.ee\/wp-content\/uploads\/2015\/05\/NipidPingeKaed.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7563\" src=\"https:\/\/peaasi.ee\/wp-content\/uploads\/2015\/05\/NipidPingeKaed.png\" alt=\"\" width=\"236\" height=\"186\" srcset=\"https:\/\/peaasi.ee\/wp-content\/uploads\/2015\/05\/NipidPingeKaed.png 236w, https:\/\/peaasi.ee\/wp-content\/uploads\/2015\/05\/NipidPingeKaed-200x158.png 200w\" sizes=\"auto, (max-width: 236px) 100vw, 236px\" \/><\/a><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The last of the tension will go away when you shake your hands.<\/span><\/p>\n<p>&nbsp;<\/p>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;<b>Grounding\u00a0 <\/b>&#8221; h4=&#8221;to keep you in the safety of the present-\u00a0 when the environment is safe, you CAN feel safe&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221; accent_color=&#8221;#f3f4d4&#8243;]Name 3\u20135 neutral things in the room that:<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">You can see (e.g. by colour or shape);<\/span><\/li>\n<li><span style=\"font-weight: 400;\">You can hear (e.g. the phone is ringing, a tram is passing by, the clock is ticking, someone is talking);<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your body is sensing (e.g. a wooden armrest, the chair underneath you, your back against the chair, your toes in the shoe).<\/span><\/li>\n<\/ul>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;<b>\u00a0<\/b>Safe space \u2013 RELAXING WITH THE HELP OF IMAGINATION<br \/>\n&#8221; h4=&#8221;&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221; accent_color=&#8221;#f3f4d4&#8243;]\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Adjust your body into a comfortable position. Focus on your breathing for a moment, notice how you are breathing in and out. When you notice thoughts, look at them like clouds that are moving and that you are choosing to ignore, and focus on your breathing again. There is no need to strain.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Observe as your muscles (the muscles in your neck, your shoulders, your abdominal and back muscles) relax and your body calms down. Continue breathing evenly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now imagine yourself being in a place where you feel safe and calm. It can be a place from your current life or an earlier time, and it can also be an imaginary place. It is important that you associate this place with feeling safe and protected in your mind.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Notice the colours and the sounds, the scents.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Notice your emotions and experience being overcome with feelings of security and peace.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When your body feels safe and calm, you can add to that good feeling by gently slapping your knees with each your hands in turn; for example, left-right, left-right, for 6 times in total. This helps to store the good feeling in your corporeal memory.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Finally, say to yourself \u2018When I open my eyes, I will feel secure and calm.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Adjust your body into a comfortable position. Focus on your breathing for a moment, notice how you are breathing in and out. When you notice thoughts, look at them like clouds that are moving and that you are choosing to ignore, and focus on your breathing again. There is no need to strain.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Observe as your muscles (the muscles in your neck, your shoulders, your abdominal and back muscles) relax and your body calms down. Continue breathing evenly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now imagine yourself being in a place where you feel safe and calm. It can be a place from your current life or an earlier time, and it can also be an imaginary place. It is important that you associate this place with feeling safe and protected in your mind.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Notice the colours and the sounds, the scents.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Notice your emotions and experience being overcome with feelings of security and peace.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When your body feels safe and calm, you can add to that good feeling by gently slapping your knees with each your hands in turn; for example, left-right, left-right, for 6 times in total. This helps to store the good feeling in your corporeal memory.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Finally, say to yourself \u2018When I open my eyes, I will feel secure and calm.\u2019<\/span><\/li>\n<\/ul>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;CALMING BREATHING&#8221; h4=&#8221;&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221; accent_color=&#8221;#f3f4d4&#8243;]\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Breathe through your nose \u2013 taking long, slow, even, quiet breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try to breathe with your diaphragm. The diaphragm lifts on inhalation and lowers on exhalation. Relax your chest. It does not lift or lower much. You may put one hand on your diaphragm and the other hand on your chest. That way, you can observe which area you are using to breathe. Count to four when breathing in and out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It is important for the exhalation to last for at least as long as the inhalation. If you are focusing in the exhalation, it is easy to make the inhalation longer.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practise for 5\u201310 minutes every day.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Bonus exercise.<\/span><span style=\"font-weight: 400;\"> Relaxing breathing: when you breathe in, say to yourself \u2018calm\u2019, and when you breathe out, say \u2018relax\u2019.<\/span><\/li>\n<\/ul>\n[\/vc_cta_button2][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column width=&#8221;1\/1&#8243;][vc_cta_button2 h2=&#8221;Quick relaxation:&#8221; h4=&#8221;&#8221; style=&#8221;rounded&#8221; txt_align=&#8221;left&#8221; title=&#8221;Text on the button&#8221; btn_style=&#8221;rounded&#8221; color=&#8221;blue&#8221; size=&#8221;md&#8221; position=&#8221;right&#8221; css_animation=&#8221;top-to-bottom&#8221; accent_color=&#8221;#f3f4d4&#8243;] Inhale and exhale deeply 3\u20134 times Clench your fists and then relax Say \u2018I am relaxing\u2019 as you exhale Imagine holding anxiety in your fists and letting it go as you unfold your fingers The last of the<\/p>\n","protected":false},"author":6,"featured_media":21903,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[584,585],"tags":[589,582,586,587,583,588],"class_list":["post-7561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english","category-nipid-en","tag-calm","tag-english","tag-nipid-en","tag-rahunemine-en","tag-tips","tag-votted-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips for calming down &#8211; 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