Stress Management-medical Yoga(WORKPLACE)

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Transcript of Stress Management-medical Yoga(WORKPLACE)

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• A state of psychological well-

being in which one has

achieved a satisfactoryintegration of one’s instinctual

drives acceptable to both

oneself and one’s social milieu 

• An appropriate balance of love,

work, and leisure pursuits.

• Emotional, behavioral, and

social maturity or normality• The absence of a mental or

behavioral disorder

A state of well-being in

which the individualrealizes his or her own

abilities, can cope with

normal stresses of life,

can work productivelyand fruitfully, and is

able to make a

contribution to his or

her community.

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HL to the MAX

Healthy Lifestyle Advocacy Campaign

Started in February 2009

7 Healthy Lifestyle Habits:

1. No Smoking ( Huwag Manigarilyo)

2. Don’t Drink Alcahol ( Iwas Alak )3. No to illegal Drugs ( Talo Ka Sa Droga)

4. Eat Low Fat, Low Salt, High Fiber Diet (WastongPagkain)

5. Prevent Hypertension ( Bantay Presyon)

6. Do Physical Activity (Katawang Aktibo)

7. Manage Stress ( Bawas Stress)

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• "physical, mental, or emotional strain or

tension" or "a condition or feeling

experienced when a person perceives that

demands exceed the personal and social

resources the individual is able to mobilize.“ 

• "the non-specific response of the body to any

demand for change".

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•a person s physiological

response to an internal

or external stimulus

that triggers the fight-

or-flight response

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• "Stress in addition to being itself, was also the

cause of itself, and the result of itself."

• "Everyone knows what stress is, but nobody

really knows."

• stress can be helpful and good when it

motivates people to accomplish more.

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1. Finances -major purchases they have to make, such as ahome or car; a loss of income, or mounting credit card debt,paying for an education, retirement income

2. Work-worry about getting and keeping adequateemployment, about new types of work or newresponsibilities, struggle to climb a career ladder,overwhelmed by the demands, Work conditions maychange, or we may have interpersonal trouble at work, workstress is brought on by others. Sometimes, we bring it onourselves.

3. Family-Arguments erupt with a spouse or other familymember; Children marry; A child moves out - an agingparent moves in; A sick family member, a serious injury,pregnancy, miscarriage, or abortion ; Relocation, and jobchanges for just one family member

.

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Leading Causes of Stress:

 which is yours??? 

4. Personal Concerns- concerns that are indirectly created by others:a lack of control over their own time when we do tasks around thehome, or at work. You would like to control your time, rather thanlet others' demands control it, but that is not always possible.

5.  Personal Health and Safety-linked to obesity, and a desire to lose

weight. smoking, abuse of alcohol or other drugs. Illness or injury6. Personal Relationships-Whether it is a friendship, dating,

separation, marriage, divorce, or re-marriage. We all want love,

7. Death-death of a loved one or close friend; when a your lifetimespouse/ child dies, the stress is overwhelming… 

Causes of stress change as we age

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• Stress and Your Lifestyle

 –Poor Sleep 

 – Inadequate Nutrition 

 – Imbalanced Lifestyle / Being Too Busy 

 –Burnout 

• Stress By Demographic

Different types of people face certain types of

stressors

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In this difficult economy, many of us are finding

it harder than ever to cope with stress in the

workplace, regardless of occupation, seniority or

salary level. We’re spending more and more of  our work days feeling frazzled and out of

control, instead of alert and relaxed.

Stress is a normal part of the workplace that can

interfere with your productivity and reduce your

physical and emotional health

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• not knowing what you want or if you’re

getting it. . .

• The feeling that there’s too much to do ( even

there’s hardly anything to do). . .

• Not enjoying your job. . .

• Conflicting demands on the job. . .

• Insufficient resources to do the job. . .

• Not feeling appreciated. . .

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• Interruptions . . . It’s how they’re handled that

wastes time.

• Hopelessness. . . People “give in”, “numb out”

and “march through the day” 

• Poor delegation skills . . . Not sharing work

with others

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What is stress management ?

Stress management encompassestechniques intended to equip a

person with effective copingmechanisms for dealing with

psychological stress, with stressdefined as a person's physiologicalresponse to an internal or externalstimulus that triggers the fight-or-

flight response. Stress managementis effective when a person utilizes

strategies to cope with or alterstressful situations.

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What stress management can do: reverse stress

response and induce relaxation response 

Stressors

(person, events,

oppressive

relationship)

Psychological

response

Reptilian

“limbic” 

responses

Different

approaches to

cope with or

alter the situation

Physiological

Reflex

responses

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• RECOGNIZE WARNING SIGNS

OF EXCESSIVE STRESS AT

WORK:

. . .don’t ignore early warning signs of workstress, they can lead to bigger problems

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 SIGNS AND SYMPTOMS OF EXCESSIVE

JOB AND WORKPLACE STRESS: 

• FEELING ANXIOUS,

IRRITABLE OR

DEPRESSED OR

WITHDRAWN• OVERWHELMED

• APATHY, LOSS OF

INTEREST IN WORK

• PROBLEM SLEEPING

• FATIGUE

• TROUBLE

CONCENTRATING

• MUSCLE TENSION OR

HEADACHES• STOMACH PROBLEMS

• SOCIAL WITHDRAWAL

LOSS OF SEX DRIVE• USING ALCOHOL OR

DRUGS TO COPE

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A tender touch heals.

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 The sense of touch is a powerful and

highly sensitive form of communications.

Everyone enjoys massage

- Effective aid to relaxation- Loosen tense and aching muscles,

release headaches

- Invigorating

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Run with endurance the race that is set before us. 

Hebrews 12:1

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Sports  – skills and games which involves

participation of group of people or

person, competing with other for a

common goal.

Sports relieve stress thru defense

mechanism, sublimation, diversion and

by reducing nervous fatigue.

Management must provide sportsfacilities and incentives for those who

participants in sports activities.

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 – Manage your personal life; pay attention to

your physical life and emotional health;

taking care of yourself doesn’t require a

total lifestyle overhaul

 – Take things one step at a time

“THE BETTER YOU FEEL, THE BETTER EQUIPPED

YOU’LL BE TO MANAGE WORK STRESS

WITHOUT BECOMING OVERWHELMED!” 

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Feel Good About yourself

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Self – Awareness means knowing yourself,

getting in touch with your feelingEveryone really wants to know themselves better

When you can accept yourself as you really are,

you will like yourself betterKnow strengths and weaknesses

Able to accept constructive and destructive

criticisms for personal development

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  I II

Area of open person Risk area

(social conservation) (crack in the mask)

Undetected

III IV

Private area Area of the unknown

(behind the social mask) (unconscious / unshown)

A model for self –awareness.(Adapted from Joseph Luft, GroupProcess: An Introduction to Group Dynamics by permission

of Mayfield Publishing Company, formerly National Press

Books.)

Known toothers

Not known

to others

Known to Self Not known to Self

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 – TIME MANAGEMENT:

• PRIORITIZE TASKS

• CREATE A BALANCED SCHEDULE

• DON’T OVER COMMIT YOURSELF 

•DELEGATE RESPONSIBILITY

• BE WILLING TO COMPROMISE

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• FOCUS ON RESULTS. NOT ON BUSYNESS

IT’S TRYING THAT COUNTS AT LEAST

DOING SOMETHING TO SOLVE OR REMEDY

THE PROBLEM RATHER THAN RUNNING

AWAY

• DON’T HAVE THE ILLUSION THAT DOING

MORE WILL MAKE YOU HAPPIER . . .

IS IT QUANTITY

THAT YOU WANT OR

QUALITY? ? ?

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Improve your shining moments, don’t let them pass

you by.

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Life is such a rat race that many of us feel like

little rodents

Time management – an illusion. No one can

really manage time: constant; moves at the same

rate regardless of who we are or what we are

trying to accomplish.Managing time really refers to managing

ourselves to optimize time we have and achieve

gratifying resultsLearn to say “NO” 

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 –RETAIN A LARGE MEASURE OF SELF-CONTROLAND SELF-CONFIDENCE

 – MANAGE AND USE YOUR EMOTIONS IN POSITIVE

AND CONTRUCTIVE WAYS

 – COMMUNICATE WITH OTHERS IN WAYS THAT

DRAW PEOPLE TO YOU

 – OVERCOME DIFFERENCES, REPAIR WOUNDED

FEELINGS – DEFUSE TENSION

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 –SELF-AWARENESS

 –SELF-MANAGEMENT

 –SOCIAL AWARENESS

 –RELATIONSHIP MANAGEMENT

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Siesta means taking a nap, short rest, a break or recharging of

“battery ” in order to improve productivity. It helps the mindand body muscle.

Mental Relaxation invigorates

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Rest refreshes the whole body

- Breathing slows down- Heart actions slows down as much as 10 – 

15 beats thus ! BP

After a rest, feels sense of well – being

Mind, is alert, muscles are relaxed

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Make your body listen.

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  Stretching are simple movements

performed at a rhythmical and slow

pave executed at the start of

demanding activity to loosen muscles,

lubricate joints increase body’s oxygensupply. It requires no special

equipment, no special clothes, no

special skills and can be doneanywhere and anytime.

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Stretching every hour or so throughout the

day can help you avoid stiffness and muscle

soreness and make you feel better

Stretching is not exercising

Stretch within your comfortable limits,

never to the point of pain

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 A man is a social being who exist in relationships with his

physical environment and in relationship with people andsociety.

Refresh others and be refreshed.

Proverbs 11:25

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Socialization  – life become meaningful, happy

and worthy. On the contrary without it life will beboring and empty.

Dance  – a form of social activity expresses

gesture, release tension thru rhythmicmovement.

Research have found that people with good

social support system better health and live

longer.

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A happy tune lifts up a lowly spirit.

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Sound is a form of music

Songs  – most natural form of music

Sounds and songs (music) – believed that it

can relax over mind, emotion and give energy

to over body. Has therapeutic effects.

- Can increase self – esteem, improve inter – 

personal relation and trial attention span.

- Gives satisfaction, enjoyed and peace.

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BREAK BAD HABITS

 –

ELIMINATE SELF DEFEATING

BEHAVIORS:

• RESIST PERFECTIONISM

•CLEAN UP YOUR ACT

• FLIP YOUR NEGATIVE THINKING

• DON’T TRY TO CONTROL THE

UNCONTROLLABLE

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LEARN HOW MANAGERS OR

EMPLOYERS CAN RREDUCE JOB STRESS

• IMPROVE COMMUNICATION

 – Share Information with employees

 – Clearly define Roles and Responsibility

 – Make Communication Friendly and Efficient

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• CONSULT YOUR EMPLOYEES

 – GIVE WORKERS OPPORTUNITY TO

PARTICIPATE

 – CONSULT EMPLOYEES ABOUT SCHEDULING

AND WORK RULES

 – BE SURE THE WORKLOAD IS SUITABLE IN

ACCORDANCE TO ABILITIES AND

RESOURCES

 SHOW THAT INDIVIDUAL WORKERS ARE

VALUED

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OFFER REWARDS AND INCENTIVES

PRAISE GOOD WORK PERFORMANCE,BOTH VERBALLY AND OFFICIALLY

 – PROVIDE OPPORTUNITY/IES FOR CAREER

DEVELOPMENT – PROMOTE AN “ENTREPRENEURIAL” WORK

CLIMATE

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"Come to Me all you who are weary and

burdened and I will give you rest” 

Matthew 11:28

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Spiritually is a state or quality of being

spiritual

Have that strong faith and belief that above

all, He is there whom we can turn to

To be with us in all our joys, pains, ups and

down

Giving us feeling of confidence and peace.

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 Communication is the means by which people

make their needs known.

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Man is a social being

Communication is means bywhich people make their needs

known.Aimed at a goal and must be kept

open until true goal is reached.

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 A merry heart does good, like medicine.

Proverbs 17:22

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It is an expression of pleasure, amusement,

affection

Relieves all kinds of stresses – physical, mental

1 Ingredient/factor that will motivate and

encourage worker to work harder andimprove level of performance

Smiling  – muscles relaxed – 15 affected

Frown  – muscles are fused – 65 affected

SMILE

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SMILEA smile costs nothing, but gives much.

It enriches those who give it,

It takes but a moment,

But the memory of it sometimes lasts forever.None is so rich or mighty that he can get along without it,

And none is so poor that he cannot be made richer by it.

A smile creates happiness in the home,

promotes good will in business,

and is the cornerstone of friendship

It can perk up the weary,bring cheer to the discouraged,

sunshine to the sad,

and is nature’s best antidote for trouble. 

Yes it cannot be bought, begged, borrowed, or stolen

for it is something that is of no value to anyone

until it is given away.When people are too tired to give you a smile,

give them one of yours.

No one needs a smile so much as he who has none to give.

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MIND –  BODY MEDICINE

• Mind-body medicine focuses on how the brain, mind,behaviour and body interact, and on the powerfulways in which emotional, mental, social, spiritual,

and behavioral factors can directly affect health. Itregards as fundamental an approach that respectsand enhances each person's capacity for self-knowledge and self-care, and it emphasizes

techniques that are grounded in this approach. (U.S.National Institute of Health – National Center forComplementary and Alternative Medicine )

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TECHNIQUES / TIPS ON

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IMPORTANCE OF

BREATHINGEXERCISES

Breathing Exercises

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Breathing Exercises

(Deep Breathing; 3-parts Full Breath)

SIT COMFORTABLY. CLOSE EYES.Focus on Ocean Sounding Breath

FOR BEGINNERS, DON’T EXHALE TOO LONG: IT CAN CAUSE DIZZINESS 

Inducing the Relaxation Response through

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Inducing the Relaxation Response through

Simple Breathing Exercises

•  Give 10 to 20 minutes for this practice.

• Sit quietly in a comfortable position.

•  Close your eyes.

• Deeply relax all your muscles, beginning at your feet andprogressing up to your face. Keep them relaxed.

•  Breathe through your nose. Become aware of yourbreathing. As you breathe out, concentrate on the soundof the air slowly rushing out through your nostril, Imagine

the sound of ocean waves (OCEAN SOUNDING BREATH).• Breathe easily and naturally. 

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• Continue for 10 to 20 minutes. You may open your eyes tocheck the time, but do not use an alarm. When you finish,

sit quietly for several minutes, at first with your eyesclosed and later with your eyes opened. Do not stand upfor a few minutes..

•  Do not worry about whether you are successful inachieving a deep level of relaxation. Maintain a passive

attitude and permit relaxation to occur at its own pace.When distracting thoughts occur, try to ignore them bynot dwelling upon them and return to focused awarenessof your breath With practice, the response should comewith little effort. Practice the technique once or twice

daily, but not within two hours after any meal, since thedigestive processes seem to interfere with the elicitationof the Relaxation Response. 

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• DE STRESS

 – Expert have found a strong correlation between

STRESS AND DIABETES. Don’t simply accept stress

as a part of modern living. There are many thingsyou can do to avoid and reduce stress in your life.

Practice yoga, take up meditation, exercise…. The

list is endless. Take steps to reduce stress in your

life !

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HAVE A STRESS FREE DAY

OFFICE and SCHOOL YOGA:

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OFFICE and SCHOOL YOGA:

CHAIR YOGA FLOW SERIES

• “asana” = posture 

• Those with medical conditions like

hypertension, heart disease, diabetes,

• back problems should consult a doctor

regarding their condition and the

appropriateness of any exercise program.

• If one has memorized the poses, you can close

your eyes in the future.

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Do Anywhere Practical Yoga:

Serenity Flow Series

Those with medical conditions like

hypertension, heart disease, diabetes,back problems should consult a doctor

regarding their condition and the

appropriateness of any exercise program.

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Wide Leg, Bent Knee

Cat and Dog Tilt Pose

Warrior Pose

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Triangle Pose Seated Forward Bend

Mountain Pose with Neck Stretch

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Chest Opener

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Beginners’ Home Yoga:

Do Chair Yoga Flow Series and the

following Sun Salutation Flow Series

Those with medical conditions like

hypertension, heart disease, diabetes,

back problems should consult a doctor

regarding their condition and the

appropriateness of

any exercise program.

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SIMPLE

CUPRESSURE

FOR

STRESS RELIEF

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ACUPRESSURE FOR STRESS RELIEF

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ACUPRESSURE FOR STRESS RELIEF• Step 1

Shoulder Grasp: 

Curve your fingers, of both hands, and placethem

on the tops of your shoulder muscles (GB21), close to the base of your neck.

Gradually apply firm pressure directly on toyour shoulder tension. Simply let the weightof your arms relax forward, keeping yourfingers curved like a hook. Sink deeply intothe muscles as they soften and relax.

Hold for one minute as you take slow, deep

breaths. Then let your hands relax in yourlap. Gently shrug your shoulders up and

down to encourage them to relax.

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• Step 2Neck Press: Interlace your fingers behind your neck,and let your head hang forward, with your elbows

close together, pointing down toward your lap. Inhaledeeply, raising your head as you stretch your elbowsout to the sides; let your head tilt back. Exhale as yourhead relaxes forward and your elbows come closetogether in front of you. Repeat this exercise for two

minutes; then let your hands float back into your lap.Keep your eyes closed and deeply relax for oneminute.

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•Step 3Press GB 20: Close your eyes, and place your

thumbs on GB 20 (underneath the base of

your skull in the indentations that lie about

three inches apart). Apply firm pressure for

one minute.

St 4

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• Step 4Bring the palms of your hands together. Close

your eyes, placing your middle fingertips betweenyour eyebrows on GV 24.5 (in the indentationabove the bridge of your nose). To collect yourthoughts and rejuvenate yourself, breathe slowly

and deeply for three minutes as you focus yourattention on the gentle touch of this point.Deeply relax in a chair or on your back, eyesclosed, to gain the full benefits.

Would you like to know a simple way to

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Would you like to know a simple way to

transform negative thoughts and emotions? 

Enjoy the experience of clearing your mind. 

Clear negative patterns to release stress 

and increase your overall happiness! 

~ Michael Reed Gach, Ph.D. 

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Touching GB 14 For mind clearing 

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GB 14 is located above the center of your eye, one finger’s width above

your eyebrows. Use only very light touch on these points. You can use

one hand to hold these points by placing your thumb on one side andyour middle fingertip on the other side of your forehead. Apply a very

gentle touch, as you breathe slowly and deeply for a couple of minutes. 

Mental Self-Healing at your Fingertips 

You can also use both hands to hold GB 14 very gently with your middle

fingertips, as illustrated. Be sure to breathe slowly and deeply, whileholding these points lightly for a couple of minutes. After getting

familiar with holding this point, increase the length of time up to five

minutes. 

Using this special clearing point, with deep breathing, can melt negative

thought patterns and soothe difficult emotions. This works almost

immediately, but doesn’t tend to last unless you apply this easy, gentle,

cost-free technique regularly in your life. 

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