Is your daily life punctuated by endless attacks of itching linked to a chronic skin problem (eczema, psoriasis, etc.)? Then these four relaxation therapy exercises are made for you! Easy to make, they not only soothe the mind in the moment, corn also prevent stress from making itching worse in the long run. They directly relieve this tingling by means of mental images.
Sophrology is accessible to everyone, even young children. Its practice requires some rudiments:
- It’s important to isolate yourself in peace Firstly. With experience, it may become possible to concentrate and practice anywhere.
- We keep our eyes closed throughout each exercise.
- Each lasts 2 to 5 minutes, with the possibility of repeating it several times to reinforce the benefit.
“The exercises can also be combined with each other at will,” explains Catherine Aliotta.
Warm-up, an essential phase
The specialist recommends train every day, at least with an exercise. But before starting, it is essential to get in condition! We choose a comfortable position, rather sitting if you feel tired, so as not to fall asleep. With closed eyes, we take a deep breath and blow sharply to release tension at once.
Exercise 1: cleansing the body to evacuate the itching
- With our eyes closed, we take a deep breath and we block the breath. We contract all the muscles of the body, then we breathe and we release everything, imagining that we expel, with the air, the stress caused by the itching.
- We review the body, starting with the head, where we mentally identify the itchy areas. A deep breath, we block by strongly contracting the muscles of the face, and we breathe. We imagine the tingling like a layer of dust that flies away on exhalation.
- We focus our attention alternately on the itchy areas: back, stomach, pelvis, private parts, legs, feet… and we repeat step 2.
- Last inspiration, we contract entirely, and we breathe imagining cleaning the residue.
- We mentally observe our body soothed, relieved and relaxed, and we notice the difference.
Exercise 2: the soothing cream to soften irritated areas
- With your eyes closed, you imagine a softening and restorative cream. We visualize the container in detail : color, shape, material, size… We open it to take an interest in the cream, which we observe and which we mentally touch: we notice its fragrance, its texture, the sensation it gives on the skin. fingers, how nourishing it is …
- We imagine spread this cream on each part of the itchy body. Over the course of the application, we notice that the skin is smoother, softer, that the redness disappears at the level of the plaques.
- Finally, we inspire by seeking to feel the smell of this treatment in our nostrils, to engrave it in our memory. Then we breathe very gently, as in a straw, imagining that this breath of appeasement settles inside the body.
Exercise 3: magic rags to quickly get rid of the urge to scratch
- Eyes closed, we visualize a large blackboard. We grab a chalk to draw our body on it, or at least its outlines. Dots are placed where the itchy skin.
- When you get a precise view of the drawing on the painting, you raise your arms in front of you, horizontally, and you shake your hands as if they were small rags.
- We imagine using these little rags to erase itch points on the board, while actually doing the gesture with the hands and arms. If the precise visualization of the points is complicated, one can imagine simply erasing the table.
- Finally, we breathe and we release the arms along the body. Do this 3 times in a row, when the urge to scratch is strong and you need quick relief.
Exercise 4: the calm cloud to fill with calm
- Eyes closed, we imagine a cloud which has the power to soothe the tingling. We visualize its shape, color, size and texture with maximum detail.
- We breathe in, we raise our arms horizontally in front of us. We block our breath for a moment, imagining holding it in our hands.
- Breathing retained, we bring our hands to the chest, to bring this calm back to yourself by pressing the cloud against your chest. When the hands touch it, we breathe by releasing the arms along the body, and imagining that the soothing air it contains enters us.