Self-hypnosis and massage: techniques for deep body relaxation

Self-hypnosis

Unraveling the mystery of why I engage in emotional eating is a challenge. There are probably many reasons. For me, the best approach is not to ask why, but simply to focus on stopping emotional eating. Sometimes I practice self-hypnosis. Essentially, it's a way of talking to my body and telling it how to relax.

------Kayla

If you've never done any relaxation training or yoga, you might still be a fan of self-hypnosis techniques such as progressive muscle relaxation. Essentially, self-hypnosis is about guiding yourself to follow verbal instructions, primarily about how to relax your muscles and your entire body.

Progressive muscle relaxation involves tensing and relaxing a series of muscles in a specific area. Try this technique simply. Clench your fist and hold for at least ten seconds. When you release your fist, you'll feel a change in tension. This technique works because you force the muscles to tense and then relax. When you tense the muscles, they return to a more relaxed state than before. These muscles then send signals to other parts of the body, causing them to also become more relaxed.

Self-soothing techniques: Progressive muscle relaxation

Start with your head and work your way down to the rest of your body. Consciously focus your attention on each part as you tense and relax it. When you release a muscle or muscle group, you'll feel your body seem to sink down.

(1) Stay comfortable. Sit with your feet flat on the floor, or you can lie flat on the floor and take deep breaths.

(2) Start with your head. Tense and relax your facial muscles. Close your eyes tightly for one minute, then relax them.

(3) Clench your chin. Hold it. Then relax.

(4) Tighten your shoulders. Hold it. Then relax.

(5) Feel your hands. Clench your fists, hold them, and then relax.

(6) Squeeze your buttocks tightly. Hold it. Then relax.

(7) Feel your thighs. Tighten your muscles, hold, and then relax.

(8) Feel your knee. Tighten the muscles around your knee, hold, and then relax.

(9) Clench your toes. Hold it. Then relax.

After you have gradually relaxed each part of your body, mentally scan your body to see if any part is still tense. If so, tense and relax that part again.

Self-soothing techniques: Warm and calm your body

Try a small exercise, like autogenous breathing. Autogenous breathing is a technique for relaxing the body. As you give yourself these verbal commands, try to transform those words into images in your mind. Sit comfortably. You can close your eyes if you prefer. Take deep breaths. Focus on your feelings. Slowly say the following to yourself, trying your best to feel those feelings.

My right arm feels very heavy.

My left arm feels very heavy.

My right leg feels very heavy.

My left leg feels very heavy.

My neck and shoulders feel very heavy.

I feel calm and peaceful.

My right arm feels warm.

My left arm feels warm.

My right leg feels warm.

My left leg feels warm.

My neck and shoulders feel warm.

I feel calm and peaceful.

My forehead feels warm.

My stomach feels warm and full.

My heartbeat is calm and regular.

I feel calm and peaceful.

Repeat these words as many times as you like.

Be your own massage therapist

Daoyin is a part of Chinese medicine. Essentially, it's a form of self-massage. When I use this technique, it helps me restore balance to tense or aching parts of my body. When I use self-massage techniques, I can feel the blood flowing, and I feel very calm, even calmer than when I'm stress-eating.

------Eric

If we could all receive therapeutic massages at spas, it would provide us with the best comforting techniques. Unfortunately, most people can't go to spas often. When you're struggling with emotional eating, you need a massage, but there's no time to go to a spa. Fortunately, you can practice self-massage, which can provide the same benefits. You may already be practicing some form of self-massage, but you might not yet understand what you're doing. For example, when you have a headache, you might press on the painful area of ​​your forehead. If you've had a tough day, you might take off your shoes and massage your feet.

For a massage to be effective, you must pay attention to your body, focusing on areas that need soothing and recovery. Are your shoulders tense? Does any part of your body hurt? Which part of your body needs calming? The benefit of self-soothing is that you control the intensity of the pressure. You can explore your body in your free time, feeling how to make yourself feel better.

Massage therapy offers several important physical benefits, such as improved blood circulation, reduced muscle tension, and relaxation. Because it relieves stress and increases endorphins and other feel-good biochemicals in the body, massage can also improve your mood.

Self-soothing techniques: Simple and effective massage methods

If physical discomfort is the cause of your emotional eating, you can try this technique. By focusing on your physical discomfort, your need to eat emotionally can decrease.

Hands. You'll need some lotion when using this technique. After pouring a small amount of lotion onto your hands, rub them together. This will generate some heat. Then, clench your hands tightly, interlacing your fingers. Use the thumb of one hand to massage the area under the other thumb in a circular motion. Continue massaging, slowly moving towards the center of the palm. Massage each hand for two minutes.

Feet. This exercise can be done standing or sitting. To massage your feet, you'll need a firm beach ball, golf ball, or tennis ball. If you choose to stand, you'll need to hold onto the edge of a chair. Place one foot on the ball and roll it back and forth. Then place the arch of your foot on the ball and slowly apply pressure. Roll the ball over the arch of your foot. Then roll it over the ball over the ball of your foot. Finally, roll it over your toes and heel.

Shoulders. You can also massage your shoulders with a tennis ball. Press the ball against a wall with your shoulders. Roll the ball between your shoulder blades until you feel your shoulders relax. Hold for about 3-5 minutes.

Eyes. Do you feel tension in your eye muscles? Quickly rub your palms together until they become warm. Then quickly, gently, and firmly cover your eyes with your palms for half a minute. The warmth from your hands will transfer to your eyes.

Ears. Gently massage the edge of your outer ear with your thumb and forefinger. Then massage your earlobes. Continue doing this until your ears feel warmer.

Face. Massage your face with the knuckles of your thumbs. Gently massage the sides of your nose up and down with the knuckles of your thumbs. If you want gentler pressure, you can use your fingertips to massage. Massage around your eyes in circular motions with your fingertips. Make sure to massage completely around your eyes, moving upwards to your eyebrows.

Head. Rest your elbows on the table. Place your fingertips on your scalp. Massage your head with your thumbs and fingertips.

Stomach. Massaging your stomach is a natural response after overeating. Massage your stomach 20 times in a clockwise circular motion. The clockwise direction corresponds to the direction food travels through the intestines. This massage aids in the digestive process.