Healthy retreats

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What are healthy withdrawals?

Health retreats are weekends dedicated to mental, emotional and physical health. The hurry and predicaments of modern life and existential crisis are becoming increasingly common in our current society. When the vital energy flows naturally at a bodily, emotional and mental level, an opening to the spiritual, to the transcendent takes place in the individual, since it is experientially understood that we are much more than a body and an emotional and mental structure.

From Vila de Paz we believe that the awakening to the spiritual life is the ultimate result of any integral and complete therapeutic process. Moreover, we believe that a complete and integral life can not be developed when the vital energy does not pulsate optimally in the basic levels of being, such as the corporal, emotional and mental levels.

In the same way that the water of a river can not flow into spontaneously into the sea when its course has been interrupted at some point of its route.

It is of great importance that we find a common language so that we realize that the human being is a totality and we become aware of our globality. With this philosophy, the health and psychology retreats of our Vila de Paz Cabinet have been carried out currently for 8 years, every year under a different motto.



The psychology office Vila de Paz has a..

Weekends dedicated to physical, mental and emotional health with the participation of prestigious professionals in the sphere of health.

Spaces of relaxation and well-being in which a group of people gather with the goal of spending a weekend focusing on their health and well- being, sharing in groups and enjoying different learnings to develop global health.

EIn the retreats, apart from our team and under my coordination and personal direction and with all my love, different proffesionals in the field of health have participated in a completely altruistic way, such as Dr Andreu Adrover and Tirado, doctor and homeopath, Dr Joana Fornés Vives, UIB professor, physiotherapist Joana Oliver, teacher and dancer Xisca Oliver, psychologist and constellation Maria Gracia, professor, constellation therapist and psychomotor specialists Carles Parellada, yoga teachers such as Noelia Hernández or Alfonso, musicians such as the babel group, among others. Year after year, the experience becomes more enriching, suitable for participants as well as for teachers.

Sensations and emotions such as joy, calm, harmony, hope, union, evolution, learning, tears, smiles, hugs are part of an unforgettable weekend in an unbeatable environment.

We are left with a phrase from one of our last year’s participant that fills us with desire to organize the following retreat:
" "I have cried, I have laughed, I have learned, I have enjoyed, I have seen myself seeing others and I have learned to be afraid without feeling lonely"..

Relaxation Techniques

What is therapy?

In the relaxation and stress management workshop, in order to effectively combat stress, we need to activate the body's natural relaxation response, which is achieved by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise or yoga.

There are many techniques but from the psychology office Vila de Paz we teachhow to perform those techniques that are easy to carry out and introduce into the daily routine.

The first thing to consider when considering the introduction of relaxation techniques in our lives is that, unlike the use of psychpharmaceuticals, relaxation exercises have no side effects.

Its power and effectiveness in combating anxiety are based on self-regulation, that is to say, on the possibility of carrying out actions through which we modify the way in which the chemical substances that our body naturally generates are segregated.

Therefore, relaxation techniques are an intelligent way of taking advantage of the natural mechanics that govern the human body, instead of introducing artificial substances such as anxiolytics.

Thus, the only cost of using relaxation exercises is some time and minimal effort.

These stress coping techniques can be used even when we are not aware of stress, as they can be introduced simply to prevent the onset of anxiety problems and, why not, to feel better and more rested.

You have to be clear that stress is something natural and can be present at such low levels that we don't even realize it.

When it is necessary to use the resource of relaxation exercises, it is when we notice that stress levels are high enough and maintained over time to have a negative impact on our quality of life, for example when we have been feeling anxious for several days, when we go through a period of grief or loss, when we experience work-related stress or burnout syndrome, when stress causes us to engage in obsessive behaviours, like biting our nails or touching our hair all the time (trichotillomania).

The benefits of relaxation exercises depend, in part, on the type of exercise we use.

  • They lead us to a sense of well-being
  • They give us more control over what happens in our bodies
  • Reduce blood pressure
  • Helps us break the vicious circle of negative thoughts
  • They improve our self-esteem
  • They help us feel more prepared
  • Reduce the levels of cortisol (stress hormone) in our blood
  • They help us to fall asleep

The psychology office Vila de Paz has at its disposal...

Relaxation sessions that combine several effective techniques such as Jacobson's Progressive Muscle Relaxation Therapy, controlled breathing, yogic breathing, among others. The cabinet has specialists with extensive training in relaxation techniques, mindfulness and respiratory control among other techniques that reduce anxiety and provide very pleasant relaxation states.

These are relaxation techniques that you can use every day, making them part of your routine. As they are simple and easy to follow, you can learn them on your own through several weeks of practice.

Controlled breathing

When we breathe deeply and completely, a series of processes are triggered in our body that will cause anxiety to diminish significantly.

This, coupled with the fact that breathing relaxation techniques are very easy to perform, makes diaphragmatic breathing an ideal starting exercise.

The goal of this technique is to make you learn to pay attention to your breathing and train yourself to get to breathe optimally, making your abdomen rise higher than your chest.

The steps to follow to perform this technique are the following:

1) Lie flat on a flat surface facing up and maintain a straight posture, but without contracting the muscles. You can also sit in a chair with your thighs parallel and at a 90-degree angle to the trunk.

2) Put the palm of one hand on your chest and the other on your abdomen. For 20 seconds, direct your attention to how breathing makes these two zones move.

The fact that the chest moves much more than the abdomen is a sign of shallow breathing, which often causes us to lack oxygen even if we don't realize it.

For a minimum of 3 minutes, you should guide your breathing to make the hand resting on your abdomen move more than the hand on your chest.

To achieve this, inhale deeply through your nose for about 5 seconds and hold the air in the belly area for a couple of seconds.

3) Then exhale through your mouth for another 5 seconds.


Meditation

For this relaxation technique, you will need to sit (not lie down) in a comfortable chair and begin to follow the steps described in the diaphragm breathing exercise.

As you draw attention to breathing, you should mentally recite a phrase such as "I relax,""I calm down," or some other phrase that evokes the action of leaving anxiety behind.

You can recite this phrase at the end of each exhalation. Remember, also, that meditation can offer you many other benefits.



Guided imagination

This relaxation technique borrowed the method followed in diaphragmatic breathing but, in this case, your attention will turn to an imagined scenario that transmits peace and calm.

Therefore, when you want to tackle it, it is best to have practiced diaphragmatic breathing earlier, which is an easier exercise. Use the first minute to follow theinstructions given for diaphragmatic breathing. You can play relaxing music in the background, or use recordings with rain sound.

1) With your eyes closed, imagine a natural environment that will help you relax.Make sure this image is very vivid and detailed, so that it captures your attentionwhile you keep breathing deeply.

RExplore the imagined environment and explore it with all your senses. Lose yourself in every detail of this scene: the colors, the touch, the rays of sunshine on the horizon...

2) 2) After a few minutes, make this environment slowly fade away while your attention gradually returns to your breathing. When there is nothing left of that image, open your eyes and the exercise is over.



Rapid Breating Exercise

This relaxation technique is extremely simple and designed to be used several times a day.

It basically means that whenever you see an object of your choice, such as a picture in your living room or a decorative figure, take three or four deep breaths in a row while you feel all your muscles relax.

Although this exercise is very short, it is advisable to focus your attention on breathing and not distract yourself during the process. You can also imagine a relaxing image (like a beach or lake) while you're doing it.



Progressive Jacobson Muscle Relaxation

This relaxation technique was developed by American physician Edmund Jacobson in the first half of the 20th century, and is still widely used today.

It consists of gradually relaxing the muscle groups of the body, as if it were a small imaginary train. It is a very useful exercise for reducing anxiety related to physical processes such as sport or following strict schedules.

However, doing so will take longer than the rest of them, so you should make sure you have some time where no one will bother you.

To perform this relaxation technique, follow these steps:

1) Lie down or sit in a comfortable place, making your legs and arms parallel. If you decide to sit down, have your palms resting on your thighs (you can use recordings with soothing sounds).

2) Close your eyes and take a few seconds to breathe deeply with the diaphragm.

3) Focus on the sensations your right foot produces. Visualize it through the imagination and, when you notice that all your attention is on it, tightly contract the muscles of that part of your body causing your foot to tense for 5 seconds.

4) Re-make all the muscles of the foot completely relaxed. Concentrate your attention on the calming sensation that this part of your body produces for about 20 seconds.

5) Repeat this process with your other foot, the twins and thighs of each leg, abdomen, pectoral, arms, hands, back, neck, jaw, face, and scalp.

6) Breathe deeply for 20 seconds and open your eyes.



MINDFULNESS

The mindfulness is becoming very popular because of the ease in which it can be adapted to various situations and, although practicing it offers many advantages, it needs more professional training.

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