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Jacobson relaxáció
Hollósy-Vadász Gábor
Hollósy-Vadász Gábor
- 2018. 06. 25. 10:49

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Edmund Jacobson PhD (1888 – 1983) amerikai pszichiáter alkotta meg a progresszív izom relaxációt, mely kiválóan alkalmas a pszichológiai szorongás csökkentésére, megszüntetésére, az akut és a krónikus stressz oldására.

Ezek mellett még alkalmas pszichoszomatikus betegségek kezelésére, megelőzésére pl. magasvérnyomás, túlzott izomfeszülésből eredő hátfájás. Egyéb pszichés zavarok kezelésére is alkalmas pl. pánikbetegség. Magát az eljárást először 1908-ban mutatta be Jacobson a Harvardi Egyetemen (itt szerezte meg a PhD fokozatát is). A technikáról írott talán egyik leghíresebb könyve az 1929-ben publikált Progresszív relaxáció.

A Progresszív relaxáció során az izmainkat kell megfeszíteni, majd elengedni, a kezelő utasításai szerint. Ennek során mindig a kezelő határozza meg, hogy éppen melyik izomcsoportot kell megfeszíteni, illetve ellazítani. Általában a végtagokkal kell kezdeni, majd innen felfelé haladunk a fejtető irányába. Ahhoz, hogy a teljes test minden izomzatát megfelelően átmozgassuk 20 perc szükséges, de léteznek ennél jóval rövidebb technikák is. Ennek a technikának a lényege, hogy megtanuljuk a stressz hatására a test melyik részében alakul ki izomfeszülés. Az ellazulás az izomok mellett az idegrendszerre is pozitív hatással bír, ami pozitív hatással bír a vérnyomásra, a légzésre, az anyagcserére. További pozitív hatása, hogy csökkenti a félelem érzetet, segít a lelki egyensúly helyreállításában, növeli a biztonság és bizalom érzetét. Ennek következtében a relaxált személy érzékelése kevésbé lesz beszűkült, saját helyzetét a tágabb kontextusban el tudja helyezni, illetve optimistábbá, magabiztosabbá válik, gondolkodása kreatívabb és rugalmasabb lesz. Idegrendszeri szinten a folyamat mögött az áll, hogy a paraszimpatikus idegrendszeri hatások kerülnek előtérbe, azaz a szervezet felkészül a pihenési állapotra, ezzel összhangban csökken a stresszhormon pl. adrenalin szint.

Ez a technika viszonylag gyorsan megtanulható és már az első alkalom után lehet érezni a pozitív hatásait, illetve akkut stresszhelyzetben is alkalmazható. Az elsajátítás során érdemes pszichológus segítségét kérni, de egyedül is meg le tanulni. A pszichológus abban tud segíteni, hogy ügyel az időbeosztására, illetve, hogy nem visszük-e túlzásba az izomzat megfeszítését.

Hollósy-Vadász Gábor

A blogbejegyzést Hollósy-Vadász Gábor pszichológus küldte be, kattints ide, hogy megtekintsd a szakember adatlapját!


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