3 Exercises to reduce fear obsessive disorders

Dr. Nguyen Khac Dung, Mai Huong Mental Hospital, said that the obsessive disorder is a psychological issue, in which the patient encountered a feeling of excessive fear of objects and situations that were absolutely no danger. This is a mental disorder related to anxiety. Symptoms include sweating, increased heart rate, thrilling sensation, chest drum, fast breathing, digestive disorders.

Fear obsessive disorders are a chronic, prolonged disorder, greatly affecting physical, psychology and life. In addition to some current treatments such as using pain to reduce pain, anxiety, heart rate reduction, insomnia treatment or oriental medicine, acupuncture methods, there are exercises to help support to improve, to avoid getting worse.

Breathing exercises

Breathing exercises reduce the effects of stress and anxiety on the body, while improving physical and mental health. By practicing breathing exercises mentioned below twice a day for at least two consecutive weeks, you will be easier to apply when faced with haunting situations.

To perform breathing exercises, you follow the following simple steps:

– Sc off a nostril with your thumb and slowly inhale through the other nostrils for 6 seconds.

– Keep the breath for 6 seconds and then exhale for 6 seconds through the remaining nostrils.

– Sc off a nostril with your thumb and slowly inhale with the other nostril. Keep your breath for 6 seconds while holding both nostrils closed, then you can exhale with the other nostril.

– Repeat these three steps for about 30 minutes.

This breathing exercise will help you calm down and slow down the blood flow through the heart, thereby making the heart rate slow down.

Mechanical dilatation exercises

Relax muscles gradually help you relax muscles when worried and stressed as well as stretched muscles. This also improves sleep and reduces physical problems such as headaches, abdominal pain. Should practice 10-20 minutes each time, twice a day for at least two weeks. Note, do not try this exercise if injured.

9 muscle groups include: hands and forearms; upper arm; forehead; Eyes, nose and cheeks; jaw, chin, before neck; nape; upper body; Raise your feet with your toes down; Raise your feet and your toes upwards.

The steps are as follows:

– Find a comfortable place to sit, make sure your body feels relaxed/calm before starting.

– Breathe slowly, 5 times deep and choose one of the above muscle groups to start.

– Take a deep breath (again) and the stretching on the muscle group for about 15 seconds, feeling the tension in the muscles, which can cause a little trembling or discomfort.

– Breathe out and relax quickly, feel the difference between muscles and relaxing muscles – The most important part of the exercise.

– Switch to the next muscle group and repeat the steps.

When faced with haunting situations, the exercise will be very helpful if you know how to relax muscles, help calm faster. By focusing on stretched muscle groups, you can release stress and move to the next muscle group.

Meditation exercises

Mindfulness meditation, reducing anxiety about the body state. Initially, mindfulness meditation was encouraged to practice twice a day for 20 minutes. Once you’re familiar with the process, you can drop once a day or several times a week.

In this method may need a mantra, repeated. The mantras are related to negative or vulgar feeling (such as hate, kill) are not recommended.

– You sit in a comfortable position, open your eyes and focus on a pleasant object.

– Repeat the mantra in a big, slow and rhythmic manner. Slowly reduce the volume until you whispered from there and in the end it was just a thought. Close your eyes while repeating the mantra. You can also recover the mantra (do not create sound) from the beginning, follow your own rhythm and speed.

– Breathe passively and independently of repeating the mantra.

– If you find your mind wandering into other thoughts, bring it back to focus on the mantra.

This exercise will reduce the general anxiety. By repeating the mantra, you will quickly calm down, which makes it easier to deal with the obsession.