After a disaster, you may experience physical and mental changes or may even feel pain. They are normal reactions to stress anyone could experience. However, if 라이브 바카라 symptoms are severe, you always can get professional help. There are a few mind-calming skills you can try after you have experienced a disaster.
1. Deep Breathing
“When you get tense, you would exhale deeply and give a big sigh with a sound ‘hoo~’, without realizing it. That’s exactly what a deep breathing is like. Inhale through 라이브 바카라 nose, and then exhale slowly through 라이브 바카라 mouth with a ‘hoo~’ sound, as if you are blowing a balloon, until the last air in 라이브 바카라 lung. Focus on the feeling of the air going out from 라이브 바카라 chest and breathe slowly.
2. Abdominal breathing
“For abdominal breathing, inhale deeply so that 라이브 바카라 lower abdomen expands like a balloon, and then exhale making 라이브 바카라 belly being drawn inwards. Breathe in and out only through 라이브 바카라 nose. Imagine you are slowly sending the breath all the way down to 라이브 바카라 lower abdomen. Breathe slowly and evenly, and focus on the feeling of 라이브 바카라 abdomen becoming firm.”
3. Grounding technique
“Grounding technique is to come back to ‘here and now’, feeling 라이브 바카라 feet touching the ground. Lay 라이브 바카라 sole flat on the ground, and focus on the feeling of 라이브 바카라 sole touching the ground. Slightly lift 라이브 바카라 heel, then drop it on the ground with a ‘thud.’ Continue to gently press down the heel towards the ground and feel the hard ground.”
4. Butterfly hug
“When you suddenly get tense and 라이브 바카라 hear throbs, or when a traumatic memory comes back to you, you can use a method called butterfly hug. With the butterfly hug, you can calm 라이브 바카라self by ‘patting 라이브 바카라self’ on both sides of 라이브 바카라 arms so that such symptoms can pass away fast. Cross 라이브 바카라 arms over 라이브 바카라 chest, and place 라이브 바카라 hand on the forearm, and mildly pat our arms 10-15 times, alternating 라이브 바카라 hands like the flapping wings of a butterfly.
This research is funded by Korea Mental Health Technology R&D Project, under Ministry of Health and Welfare (HM15C1112) Suggested citation: Disaster Mental Health Support Information Contents & Platform Development Research
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