Control of emotions and physical exercise

The control of emotions and physical exercise is an issue that every day becomes relevant in the field of psychology.

Since the second half of the twentieth century there is a new conception of health that includes a lifestyle in which physical exercise occupies a prominent place. That is why today there are many institutions that are dedicated to promoting emotions and physical exercise. These institutions, as well as programs, include physical activities as a resource to control stress.

The tools provided in specialized programs for emotions control and physical exercise include self -regulation strategies, both emotional and behavioral.

Content

• Control of emotions and physical exercise
• Classic Relaxation Methods
• Physical exercise, anxiety and stress
• Schultz's autogenous training
  • Bibliography

Control of emotions and physical exercise

The control of emotions and physical exercise are part of the repertoire of many programs, since now there is awareness that Stress is a factor that can aggravate some diseases, or make these appear, as well as can affect the same performance in sport.

Stress appears involuntarily as a response from the organism, which differs from the relaxation response. The stress response is also known as "fight-huid response", as it prepares the body for adaptation to the environment, but in many occasions this ends up affecting good health.

This answer appears when subjects perceive threats or estimate that they do not have control of a situation.

In any case, it is almost impossible to escape all situations that could generate stress; From there arises the need for the control of emotions and physical exercise.

On the other hand, there is A relaxation response, which is learned, and provides a decrease in activation. With it, heart rate can be recused, increase peripheral vasodilation, reduce blood pressure, regulate respiratory rhythm, among other benefits.

Through certain physical exercises it is possible to achieve a state of relaxation, in which the mind positively influences the body.

Classic Relaxation Methods

At the beginning of the twentieth century, two relaxation methods were gestured separately. Both different. This is Jacobson's progressive relaxation in the United States, and Shultz's autogenous training in Germany.

Although they left different sources, both had the same purpose. Now, these methods have opened the way for different variants to arise.

Physical exercise, anxiety and stress

At present it is taken as a premise that physical exercise can be an effective way to combat anxiety and stress.

This is demonstrated by a study carried out by researchers in the field of Kinesiology, of the School of Public Health of the University of Maryland and was then disseminated by a magazine of Medicine, Science and Sports.

According to this study, although it is known that physical exercise improves the mood, in addition to other benefits, the impact it produces on the emotional state is not precisely known.

The study in question allowed the authors to affirm that the exercise helps to reduce the effects of emotional exposure. That is, by practicing physical exercise, anxiety is not only reduced, but such reduction can also be maintained when the person faces strongly emotional events.

The study also explains the relationship between the control of emotions and physical exercise, and how this affects brain function, mental health and aging.

The investigation ended up concluding that physical exercise and repair rest were equally effective to reduce anxiety levels.

However, when it only rests, anxiety levels increase to their initial level, while When exercising anxiety levels they remain reduced.

Schultz's autogenous training

With regard to the control of emotions and physical exercise, the contributions of the German neurologist Johannes Schultz, who presented his method in 1927, must be taken into account, and now it is a reference to reduce fatigue and tension.

Schultz's method initially consisted of adopting a comfortable position, concentrating, avoiding and focusing on verbal formulas that evoke states of heaviness and heat, which would trigger, through training, self -regulation of the functions of the nervous system. Thus, the method is based on three years of exercises focused on the body and mind.

In the first step, heavyness is induced and mentally affirmed "my right leg is heavy or my legs are heavy". This generates muscle relaxation.

Then, the sensation of heat is induced and "my right leg is hot" is stated. This step is intended to cause vasodilation, thus increasing body temperature.

Subsequently, you work with the heart and claim: "My heart is normally beats".

Regarding breathing, "my breathing is normal" must be affirmed. Following this, the approach is in the solar plexus, at which time "my solar plexus is hot". The objective is to relax the abdomen region.

Finally, “my forehead is fresh” must be affirmed, to reduce the flow of blood that is directed towards the head.

This Schultz method can be combined with other techniques such as visualization and meditation.

Finally, it should be taken into consideration that in order to have a healthy lifestyle it is necessary to apply the control of emotions and physical exercise is a great alternative.

Deict and eye contact

Bibliography

• Cotman, c. W., Berchtold, n. C., & Christie, L. TO. (2007). Exercise Builds Brain Health: Key Roles of Growth Cascades and Inflammation Factor. Trends in Neurosciences, 30(9), 464-472.
• Ma, q. (2008). Benefit Effects of Moderate Voluntary Physical Exercise and ITS Biological Mechanisms On Brain Health. Neuroscience Bulletin, 24(4), 265-270.
• Plouchman, m. (2008). Exercise is Brain Food: The Effects of Physical Activity on Cognitive Function. DEVELOPMENTAL NEUROLEHABILITATION, eleven(3), 236-240.
• White, l. J., & Castellano, V. (2008). Exercise and Brain Health-Implications for Multiple Sclerosis. Sports Medicine, 38(2), 91-100.
• There is Hope for Exercise in the Fight Against Alzheimer's Disease! School of Public Health. Department of Kinesiology.