Le persone calme sono più felici (prima parte)
Pressoché ogni persona potrebbe essere più calma di quanto lo sia attualmente. Le persone calme sono più felici e sono in grado di aiutare gli altri a calmarsi. Molto probabilmente hai vissuto una situazione di crisi in cui ti sei sentito grato per avere accanto una persona calma e rassicurante. Se vuoi essere una persona più calma, puoi praticare una delle tante tecniche descritte in questo articolo, provando per esempio a meditare o a incrementare le ore di sonno.
Fermati e rimetti a fuoco la situazione. Nei momenti in cui c’è un intenso carico di stress, rabbia o ansia, il corpo tende a mettere in atto la modalità “combatti o scappa”. Il sistema nervoso simpatico percepisce la situazione come pericolosa e manda il corpo su di giri incrementando il battito cardiaco, comprimendo i vasi sanguigni, limitando il respiro e portando i muscoli in tensione. Al comparire di questi sintomi, interrompi ciò che stai facendo (se le circostanze te lo consentono) e concentrati sulle sensazioni sperimentate dal corpo. Così facendo potrai riuscire a tenere sotto controllo quella che gli scienziati chiamano “reattività automatica”.
- Il cervello umano sviluppa degli schemi di “reattività automatica” ad alcuni stimoli, tra cui gli agenti stressanti. In pratica si tratta di comportamenti abitudinari innescati dal cervello. In presenza di particolari stimoli, come una lite con una persona, il cervello attiva una serie di azioni particolari.
- La ricerca ha dimostrato che interrompere questa reazione automatica riportando l’attenzione sulla realtà può fare in modo che il cervello sviluppi delle nuove abitudini più sane.
- Fai una rapida scansione del corpo, senza però giudicare alcuna sensazione etichettandola come “buona” o “cattiva”. Cerca di attenerti ai fatti. Per esempio, se sei arrabbiato, molto probabilmente sentirai il cuore battere furiosamente e forse avvertirai anche una leggera sensazione di nausea. Limitati ad accorgerti di ciò che i tuoi sensi stanno sperimentando. Per esempio: “In questo momento mi sento nauseato, ho il fiato corto e il viso caldo e molto probabilmente sono paonazzo”. Identificando questi sintomi fisici, avrai la possibilità di separarli dalla tua reazione emotiva.
Respira con il diaframma. Quando sei ansioso o stressato, il tuo respiro si fa veloce e superficiale. Eseguire una respirazione profonda e diaframmatica ti aiuterà a contrastare la risposta allo stress segnalando al cervello la necessità di rilasciare i neurotrasmettitori della calma e di ripristinare i livelli di ossigeno del corpo. Fare qualche respiro profondo ti aiuterà a sentirti più calmo pressoché nell’immediato.
- Appoggia una mano sul petto e l’altra sull’addome, sotto la cassa toracica. Durante l’inspirazione dovresti sentire che la mano posizionata sull’addome si solleva. Se così non fosse, significa che stai respirando solo con il petto.
- Inspira lentamente attraverso il naso. Cerca di prolungare l’inspirazione contando fino a 5. Concentrati sull’espansione dei polmoni e dell’addome mentre si riempiono d’aria.
- Trattieni il respiro per qualche secondo. Idealmente, dovresti riuscire a trattenerlo per il tempo necessario a contare fino a 5. In caso di difficoltà, inizialmente, puoi limitarti a trattenerlo per 1 o 2 secondi.
- Espira lentamente dalla bocca mentre conti fino a 5. Anziché espellere tutta l’aria in un unico sbuffo, cerca di lasciarla fuoriuscire lentamente mantenendo un flusso uniforme.
- Respira due volte normalmente, poi ripeti l’esercizio
Prova il rilassamento muscolare progressivo. Il rilassamento muscolare progressivo può aiutarti a rilasciare consciamente le tensioni corporee accumulatesi a causa di ansia e stress. La tecnica del rilassamento muscolare progressivo prevede di contrarre e poi distendere ogni gruppo muscolare, dalla testa ai piedi, per comunicare al corpo la necessità di rilassarlo. Pur richiedendo un po’ di pratica, una volta appreso questo metodo ti consentirà di calmarti in tempi rapidi.
- Se possibile, individua un luogo calmo e privo di distrazioni. In mancanza di alternative valide il rilassamento muscolare progressivo può essere eseguito anche alla scrivania.
- Allenta gli eventuali indumenti costrittivi. Fai qualche respiro profondo.
- Inizia dai muscoli della fronte. Solleva il più possibile le sopracciglia e mantieni la posizione per 5 secondi, dopodiché rilascia ogni tensione nella zona. Ora aggrotta il più possibile le sopracciglia e mantieni la posizione per 5 secondi, infine rilascia ogni tensione.
- Dopo aver rilassato il primo gruppo muscolare, concentrati per 15 secondi su quell’area per notare le differenze percepite. Per poter rilasciare consciamente le tensioni quando ne senti la necessità devi imparare a distinguere un muscolo “rilassato” da uno “contratto”.
- Passa alle labbra. Contraile con forza per 5 secondi, poi rilascia ogni tensione. Dopodiché sorridi allungandole il più possibile verso le orecchie e mantieni la posizione per 5 secondi prima di rilasciare ogni tensione. Soffermati a godere della sensazione di rilassamento per 15 secondi.
- Prosegui contraendo e rilassando ogni gruppo muscolare rispettando lo schema indicato: contrai e mantieni la posizione per 5 secondi, quindi rilascia ogni tensione e rilassati per 15 secondi. Elimina ogni tensione da: collo, spalle, braccia, petto, addome, glutei, cosce, polpacci e piedi.
- Nel web sono disponibili numerosi video di esercizi guidati di rilassamento muscolare progressivo.
Distraiti dalla situazione che ti affligge. Talvolta per riuscire a calmarti avrai bisogno di spostare la tua attenzione altrove. Ruminare, ovvero rimanere incessantemente concentrati su un insieme di pensieri della stessa tematica esattamente come un disco rotto, può peggiorare o perfino causare i sentimenti di ansia e depressione. Distrarsi non è una soluzione efficace a lungo termine, ma è molto utile a ridurre momentaneamente lo stress e a spostare l’attenzione su qualcosa di positivo.
- Chiacchiera con un amico. Alcuni studi hanno dimostrato che socializzare con le persone che amiamo è in grado di aiutarci a ridurre lo stress. Trascorri un po’ di tempo con un amico o con il tuo partner.
- Distraiti con qualcosa di buffo. L’esilarante umorismo di video e film comici, numerosi anche su YouTube, può aiutarti a calmarti e a prendere le distanze dal motivo delle tue preoccupazioni. Sii cauto, però, e ricorda che per evitare di sentirti ancora più turbato è meglio evitare un umorismo di tipo sarcastico o meschino.
- Gioca. Quando si tratta di concedere una pausa al nostro cervello, i giochi possono rivelarsi degli ottimi alleati.
- Trascorri un po’ di tempo giocando con il tuo animale domestico. Alcuni studi hanno dimostrato che interagire con gatti o cani può ridurre gli ormoni dello stress e dare vita a una sensazione di calma e felicità.
- Ci sono numerosi altri modi per riuscire a distrarti. Leggi un buon libro, fai una lunga passeggiata o scatta delle belle fotografie con la macchina fotografica.
- Non cercare di distrarre la mente con l’aiuto di alcool, droghe o cibo. Ubriacarsi o abbuffarsi nel tentativo di sentirsi meglio non fa che innescare ulteriori problemi senza riuscire ad affrontare quelli attuali alla radice.
(CONTINUIA)….
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