If you close your eyes for a minute and listen to the world around listening horns, hammers, raindrops, children laughing, a symphony orchestra, and so on. Music therapy holds that what one hears may affect health positively or negatively. Sound can be a great healer.

Music therapists use sound to help with a wide variety of medical problems ranging from Alzheimer’s disease to the toothache. Medical doctors know about the power of sound. The researchers have produced evidence of the ability of music to reduce pain, improve memory and reduce stress.

But this is only the beginning. Since the last fifteen years has accumulated a wealth of evidence showing that massage has an impressive array of benefits for the health of our body and mind. This even in areas that many did not even suspect. Here:

The health of our body depends on the health of our cells. The cells in turn rely on an abundant flow of blood and lymph. Massage improves blood circulation and lymph flow. This helps carry nutrients to cells and remove impurities and toxic substances.

Massage also increases the ability of blood to carry oxygen. In fact we know that massage helps increase red blood cells and white blood.It helps to release substances called endorphins that give us a sense of wellbeing and help fight pain.

When combined with proper diet and exercise massage helps restore the contour of the body and reduce fat deposits.

It helps muscles keep their flexibility.

It helps reduce stress. If we remember that over two thirds of the diseases are related to stress we will realize one reason why massage is so beneficial to health.

It helps fight depression and negative moods.

Massage therapy has proven effective as a means to alleviate conditions such as headaches caused by nervous tension and muscle aches, back pain, and to improve skin condition.

A growing number of physicians and other health professionals recommend massage to alleviate problems such as sinusitis, arthritis, allergies, headaches and sports injuries.

There are different types of therapeutic massage. These include Swedish massage, which is a relatively gentle massage that promotes relaxation. Other types of massage techniques using acupressure or are directed to the deeper tissues. He (or la) masseuse can combine several of these techniques during a massage session.

A massage session can take from fifteen minutes to an hour. Usually a fifteen minute session is limited to the back and shoulders and is given to the person sitting in a chair specially designed for this purpose. The one-hour sessions, usually covering the entire body from head to toe, and in these cases is to use a padded table and specially prepared oils.

Massage can be used alone or as part of a plan to improve health at that other elements such as nutrition, exercise, or meditation.

Humor is a spring motivator par excellence, who besides being an outlet for stress, promotes creativity and desire to work. Experts agree that a sense of humor about having a positive attitude towards life, “seeing from a perspective that helps to find more creative solutions.”

The mood should be considered as an adjunct to welfare, improvement of the organization and the person.

The humor involved in resolving conflicts, resistance to stress overload and provides a more fluid community, excellent medicine that reduces stress, anxiety and depression.

It is proven that physical contact, far beyond the sexual content, has healing powers and broadens our emotional well being.

When we touched and embraced a spirit of solidarity and happy life we reaffirm our senses and trust our own feelings.

It is also a way to express our feelings beyond words. It is the universal language of hugging. Not only must we use language we must also use the intuitive wisdom, without words, and listen with your heart. Thus we perceive the deeper meaning of the mystery we call love.

Hugs, besides making us feel good, are used to relieve pain, depression and anxiety. Cause positive physiological changes in who plays and who is touched. It increases the desire to live for the sick. It is well known all four hugs a day are necessary for survival, eight for twelve to stay and grow as people.Here are some kinds of hugs and ask how often and what kind of hugs you use to catch yours?

- Hug the bear: is typical of parents and children, where the largest body wrap to smallest.

- Hug and touch cheeks: One place your arms on the shoulders of another, while giving you a kiss on each cheek. Implies comfort, kindness and consideration.

- Hug East: Both arms intertwine with each other’s bodies. Is sought spiritual contact with the body of another. It is served with an inspiration and is the longest. They contact the spirits of the people through the physical body.

- Embrace of three: For parents with children or several friends. Implies comfort, happiness. The person feels totally embraced safe.

- Embrace side: one arm is passed through the shoulder or waist of another. Ideal for walking together, enjoying the scenery.

- Embrace of heart: Long, intense, warm, springs directly from the heart. It arises at any time to say hello, remember special dates, express joy. It offers unconditional love and tenderness.

What gives us a hug?

SECURITY:
No matter what our age or our position in life, we all need to feel safe. If we fail to act inefficiently and our personal relationships decline.

PROTECTION:
The feel protected is important for everyone, but it is easier for children and the elderly who depend on the love of those around them.

CONFIDENCE:
The feeling we get from the security and protection we receive. The confidence we can move when fear imposes on our desire to participate with enthusiasm in some of life’s challenges.

STRENGTH:
Perhaps we think the strength is an energy developed through the choice of an individual but we can convey our inner strength in making a gift for others to confirm and increase the foreign energy. When we transfer our energy with a hug, increase our own strength.

HEALING:
Our strength becomes powerful healing energy when transmitted through the embrace. Touching and embracing life energy given the power to heal or relieve minor ailments.

Charities:
The recognition of our worth is the foundation of all success and satisfaction in all our lives. By the hug can convey the message of recognition of the value and excellence of each individual.

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Correct breathing habits are very important because they provide the body with enough oxygen to our brain. The current pace of life encourages incomplete breath does not use the full capacity of the lungs.

The aim of breathing techniques is to facilitate the voluntary control of respiration and automate it so it can be kept in stressful situations.

Let’s move on to a series of breathing exercises.

BREATHING EXERCISES

Exercise 1: Inspiration abdominal

The objective of this exercise is that the person to run the inspired air to the bottom of the lungs. This is due to put a hand on her belly and another on the stomach. In the exercise must perceive breathing movement in the hand placed in the womb, but not placed on the stomach.

It may seem difficult, but is a technique that is controlled at about 15-20 minutes.Exercise 2: Inspiration and ventral abdominal

The goal is to learn to lead inspired air to the lower half of the lungs. The same as the previous year, but after filling the bottom must also fill the middle. It should be noted first in the hand movement of the abdomen and then in the belly.

Exercise 3: Inspiration abdominal ventral costal

The objective of this exercise is to achieve a complete inspiration. The person, placed in the position of the previous year must first fill air in the abdomen, then the stomach and finally the chest.

Exercise 4: Expiration

This exercise is a continuation of the 3rd, you must perform the same steps and then exhale, it must close the lips so that when off the air there is a short snort. The exhalation should be slow and controlled.

Exercise 5: Rhythm inspiration – expiration

This exercise is similar to the above but now inspiration is done continuously, linking the three steps (abdomen, stomach and chest). The expiration is similar to the previous year, but should try to do more and more silent.

Exercise 6: Over -

This is the crucial step. Here it should go using these exercises in everyday situations (sitting, standing, walking, working, etc.).. You should go practice in different situations: with noise, bright in the dark, with many people around, alone, and so on.

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When the subject is hypnotized, or hypnotic trance, you may think, act and behave so well, often better, as can be done in the awake common psychological state, this being possible by the intensity of his attention to the task and distraction free. There is , as is commonly believed, without decision-making or under the will of the hypnotist. The relationship between the hypnotist and the subject is rather interpersonal cooperation, based on reasonable mutually acceptable.

Therefore, the subject can not be forced to do things against his wish, but can be helped to achieve the goals you want. The failures in hypnotic therapy patients reveal limitations of hypnosis to achieve goals that are even desired by the person, and the most extensive and reliable experimental studies debunk the possibility of using hypnosis for antisocial purposes.

Hypnosis and trance are normal experiences that can develop naturally during periods of introspection. No need for mysterious manipulations of the subjects. One really does not control subjects in hypnosis, rather provides them with incentives and opportunities for domestic absorption which sometimes leads to recognizably different states of consciousness.We see hypnotherapy as a process whereby we help people to use their own mental associations, memories and potential of life to achieve their own therapeutic goals. Hypnotic suggestion can facilitate the use of skills and potential that exist within a person’s undeveloped or underdeveloped used by a lack of training or understanding. The therapist carefully explores the individuality of a patient to know what life learnings, experiences and mental skills are available to address the problem. The therapist then provides an approximation to the experience of trance in which the patient can use these unique and personal internal responses to achieve therapeutic goals.

Our approach can be seen as a process in three steps:

1 – a period of preparation during which the therapist explores the repertoire of the patient’s life experiences and facilitates constructive frameworks to guide the patient towards therapeutic change.

2 – activation and utilization of the patient’s own mental resources during a period of therapeutic trance.

3 – a careful survey, evaluation and confirmation of therapeutic change that took place.

Trance therapy is a period during which the limitations of the frameworks and beliefs are temporarily altered so that it can be receptive to other partnership models and forms of mental functioning that lead to solving problems.

We see the dynamics of trance induction and its use as a very personal experience where the therapist helps the patient to find their own individual paths. The induction of trance is not a standardized process that can be applied equally to all. There is no method or technique that always works with all or even the same person as many times on different occasions. That is why we speak of “approaches” (approaches) to the experience of trance. Thus we emphasize that we have many ways to facilitate, guide or teach how one can be led to experience the state of receptivity that we call therapeutic trance.

Anyway we have no universal method to accomplish the same uniform state of trance at all.

Most people with problems can be guided to experience their own unique variety of trance when you understand that it may be useful. The art therapist is to help the patient achieve an understanding that will help you put aside some of the limitations of their shared vision of the world every day, so you can reach a state of receptivity to new and creative that is inside.

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It involves using herbal oils and other aromatic plants applied to the body, achieve relaxation or relief of pain or disorder.

The oils are extracted from leaves, flowers, roots, seeds, fruits, bark and resin of various plants and diluted in water or unscented oil such as jojoba.

These solutions can be applied to the skin with a relaxing massage, inhale as steam or smoke from aromatic candles, added in the form of bubbles or oils in bath water or used in compresses that are applied in certain parts of the body .

Aromatherapy is one of many relaxing massages and treatments that ultimately reductive offered in spa services.Many of the aromatic essences are used for different things: Tension problems, emotional, headaches, premenstrual tension, muscle pain, skin disorders, fatigue, insomnia and stress among others.

This technique, its effectiveness relies on two basic mechanisms: the sense of smell and the absorbent capacity of the skin. Most therapists agree that inhaling certain fragrances causes the brain to release chemicals that fight stress and fatigue. We also believe that some medicinal oils have an effect after being absorbed through the skin.

Scientifically and generally traditional doctors dismiss any therapeutic benefit than the placebo effect and relaxation.

In addition to massage, the aromatherapist may recommend a dip hot with a few drops of one or two aromatic oils, causing drowsiness or stimulant produces a toning.

Among the most frequently used aromatic oils are:

- Juniper (berries mature)
Acrid scent, spicy, is used in sprays, baths, compresses and massages for its soothing effects and is used also for muscle pain and eczema.

- Eucalyptus (leaves)
Strong aroma and invigorating, like camphor. It is used to treat nasal congestion and breathing, in sprays, compresses, baths and massages and soothes pain and fights muscular fatigue is applied to the skin as a repellent against insects.

- Geranium (sheet)
Fragrance pungent spice. It is used in sprays, baths, massages and mouthwashes and throat, is considered an essential oil to treat stress, acne, eczema and minor wounds.

- Jasmine (flower)
Faint floral aroma. Used in facial massages and baths for their relaxing properties.

- Lavender (flowers)
Floral fragrance, strong and sweet. It is used in sprays, bath towels and massage to treat stress and skin wounds, is said to have antiseptic and anti-inflammatory properties.

- Chamomile (dried flowers)
Aroma soft, sweet. For their sedative effects are one in sprays, baths, compresses, facial masks, massage is said to have also relieves eczema and relieves muscle pain.

- Peppermint (leaves)
Fresh and invigorating aroma. Inhaled or used in baths, gargles and mouthwashes for digestive ailments, sore throat, mouth ulcers and itchy skin.

- Pino (resin)
Invigorating, scented wood. It is used in sprays, baths and massages to relieve sore muscles and treat nasal and chest congestion.

- Rosa (flower)
Enduring floral fragrance. It is used in baths and massages for their soothing qualities, also used to treat menstrual problems and other female reproductive disorders.

- Clary sage (flowers)
Tangy aroma. Inhaled or used in sprays, baths, compresses or massage to relieve anxiety, stress, inflammation of the skin and respiratory congestion.

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Stress can be a factor in many diseases that require professional assistance. Especially if symptoms are not common or progress over time.

Reducing stress at work

Try talking to someone personally affected in a nice way, and he believes problems are related to work. Work together to improve working conditions. Let him know that productivity can improve if the pressures are reduced. Organize a network of friends at work. Reestrure priorities and eliminate unnecessary tasks.

If the job is unbearable but there is no alternative, design a business plan and stick his spare time. Remember that your employer is a victim of the same conditions it imposes.

Take a Deep Breath

During stress, breathing becomes shallow and rapid. Deep breathing is an effective technique to “lower revolutions.” This technique can be very helpful, even to maintain a state of relaxation throughout the day. Inhale through your nose slowly, counting to ten, making sure the stomach and abdomen expand but the chest does not rise. Exhale through your nose, counting to ten.Concentrate totally on your breathing, put your mind blank. Repeat this process five to ten times and do it several times a day, even when not feeling stressed.

Muscle Relaxation

Muscle relaxation techniques, often combined with deep breathing, are a simple and useful for getting sleep. Lie down on a position without crossing your legs, concentrate on each part of your body, starting at the head. Include the forehead, ears, eyes, mouth, neck, shoulders, arms, hands, fingers, chest, waist, thighs, legs and feet. A slow breathing pattern is maintained throughout this check.

Tighten every muscle much as you can count to five and then relax completely. Practice makes the exercise much more effective and cause relaxation faster.

Meditation

Meditation, used by East since antiquity, is now accepted as a relaxation ténica. The first step is to take a position as comfortable as possible, preferably in a dimly lit, aisaldo noise and distraction. One should sit with closed eyes concentrating on a simple image or sound or word (mantra) lack a particular meaning and allow only associated with the internal process. These words are repeated in silence.

When the mind begins to wander, is again focusing attention on the central idea or sound. Many recommend meditating for a period not exceeding 20 minutes in the early morning or evening. A successful meditation causes a deep relaxation and can be very energizing.

Another technique that requires little adpatación is required to focus attention on the environment by redirecting the brain activity to particular environmental situations. For example, while washing dishes concentrate on the sensation of water, freeing the mind in immediate sensations (smell of detergent, the sound of birds in the garden, etc.).

This redirection of brain activity, away from the thoughts and concerns breaks the stress response and generates relaxation.

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Reversing negative perceptions and learn to focus on the positive side helps reduce tension and achieve goals. For example, if a person is anxious because he has to speak in public or give a review, you must first identify what the worst that can happen and the chances of this occurring.

Then you try to visualize a positive outcome. Next is developing a plan to achieve a favorable outcome. It is useful to recall previous situations that initially seemed negative and finish the best way.

Using humor

Keep your sense of humor in difficult situations is a common recommendation of the experts who manage stress. Laughter relieves tension and helps keep the perspective of the situation. It has been shown to Huor is a very effective mechanism for coping with acute stress.Relaxation Techniques

Since it is virtually impossible to avoid stress, we all need to develop methods to evoke a relaxation response. Relaxation lowers blood pressure and respiration, heart rate, reduces muscle tension and eases emotional stresses.

This response is individual, but there are certain approaches that seem to work, including: exercise, deep breathing, meditation. No one should expect the solution of conflicts with these approaches, but done regularly can be very effective.

Acquire healthy habits

Unfortunately people under stress often falls on the use of drugs, alcohol, snuff, lunch or passive activities like watching TV. The damage these self-destructive habits cause is multiplied by the presence of the stress. The cycle perpetuates generating a routine pathological. The health and stress resistance can be improved by eating right and avoiding habits such as alcohol, caffeine, snuff and junk food.

Exercise

Exercise combined with stress management techniques is important  and may reduce the risk of many diseases, including cardíacas.A As the body becomes so will increase their ability to cope with stress. The heart can cope with more intense work, the muscles, bones and ligaments become more resilient and flexible.

People with active habits spend fewer sick days than sedentary. Typically, a system of varied activities more appealing. You should start slowly and under the advice of a professional. The key is finding activities that are exciting, challenging and satisfying. Because it is natural, quick march is a great aerobic activity.

Even a short walk can relieve stress loads. Swimming is another ideal exercise. Start with rounds of 10 minutes exercise three times a week may be sufficient for the beginning, then gradually increasing the duration to 30 minute sessions.

Establish or strengthen a network of support and containment

Most individuals who are successful in their management of stress have a rich network of social containment. Even strangers can provide apoyuo that may be helpful. Having a pet helps reduce problems aggravated by stress.

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The next step is to try to offset the weight of stress-producing activities other than providing some relief. Add pleasurable activities is more positive than merely reducing unpleasant. This is important because there are many activities that simply can not be neglected or forgotten.

When not practical to eliminate stress, there may be ways to reduce their impact. If the problem is related to work and there is no possibility of change, consider all possible alternatives that are pleasant: the simplest is to use free time in enjoyable activities and not just do nothing. If the problem is in the home, plan activities outside, even for short periods of time.

Replace time-consuming activities that are not really needed with more pleasant or interesting. Many people think it’s selfish plan activities for others to see as they only benefit him. The truth is that personal sacrifice may be inappropriate and even harmful if the person doing it is unhappy or anger. In many cases, daily decisions peque4as can build up and work to rebuild a stressful existence, making it a pleasant and productive experience.

Setting stress responses

Many people believe that certain emotional responses to stress are innate characteristics of personality. However, people can learn to change their emotional reactions to stressful life events.

Cognitive therapy teaches new ways of responding to stress, and may be the most effective method of permanently reducing its effects.

Discuss feelings

The concept of communication and “show your feelings” has been so hyped and parodied that has practically lost its value as counseling advice. However, feelings of anger or frustration that are not expressed in an acceptable way can lead to hostility, disappointment and depression.

Show frustations ventilate feelings does not mean boring or friends or self-pity with intimate details. Sometimes just talking is the best approach for many people. The main objective is to identify and to explain individual needs of the most positive way possible.

Direct communication with another person may not be needed, sometimes write a letter never sent may be sufficient. But expressing one’s feelings is not enough. Learn to listen, put yourself in the other person, show empathy when dealing with others is also important to maintain strong ties that contribute to emotional satisfaction and reducing stress.

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