Talking Inside Your Head You can hear the voice talking inside your head-you think to yourself all day long. This internal talking or dialogue often increases the negative emotions like fear and anger. Let us suppose that you had a disagreement with someone and that you were right to be angry at the time. The problem is that several days after this argument, you are still thinking about the argument. You’re thinking things like: ‘Who does she think she is to talk to me like that?’, ‘After all I’ve done for him, he says this and that’,'The next time he talks to me like that’ etc. This internal conversation doesn’t help you handle your anger any better. In fact, by mentally repeating the argument, you are fuelling the anger. Start to be aware of this internal arguing. Then start to train yourself to stop.
10 Step Progressive Relaxation Exercise. Sometimes it’s difficult to relax when we are stressed. By first tensing the muscles, then releasing the tension, it is often easier to relax. Try to do these exercises lying down. For each exercise, breathe in, hold the position for 5-10 seconds, tensing your muscles as much as possible without hurting yourself. Then breathe out and relax your muscles. 1. Curl your hands into tight fists. At the same time, make your muscles in your forearms tight. 2. Make fists again and curl your biceps, tensing all of the arm. 3. Shrug the shoulders up close to the ears. Tilt your head back a bity, tensing the back of your neck. Push your tongue against the top of your mouth, which makes the front of your neck tense. 4. Shut your eyes tight as you can while frowning. Smile as wide as you can. 5. Open your jaw as far possible without hurting yourself. 6. Hug your arms to your chest, tensing the chest muscles. 7. Keeping your arms by your sides, press your palms into your upper thighs. Now press your shoulder blades together and make your upper back muscles tense. 8. Make your abdominal muscles tense, pulling them towards your spine 9. Keep your legs together, then tighten your thighs and buttocks. 10. Point your feet and tighten your calves
Keeping A Positive attitude A negative attitude such as a very angry or fearful attitude will be strengthened by a negative internal dialogue. This attitude will make it more difficult to accept and cope with the difficult situations that come our way. By being more positive, with a more positive internal dialogue, you will find it easier to face life’s difficulties.
Get 8 Hours Of Sleep The body needs about 8 hours of sleep each night. To fall asleep more easily, avoid over stimulating yourself late at night e.g. watching violent movies makes it more for the mind to relax and fall asleep. Lessen your internal dialogue;if you are thinking about an argument you had, say to yourself that you will think about it some other time.
Build your Back, Beat the Pain is a step-by-step fully illustrated exercise plan that anyone can follow to beat their back pain.
