Pfa Module II

Module II:
Calming Down and

Managing One’s
Emotions and Thoughts
MARIA RECELLE ENRIQUEZ-REYES, MD

Medical Officer III
objectives
Identify positive ways to
manage one’s emotions
Practice calming down

using relaxation exercise
Be able to practice
framing one’s thoughts
why are we stressed?
s
t
r fundamental functional
perception
e
s
s
S T R E S S
STRESSED OR NOT
Of feelings and stresses
Can you recall what feelings
you had during this
pandemic
Did you manage them…
how?
What do you usually do to
manage those feelings…
Of feelings and stresses
Did it make you feel better…
Can you tell if your actions

are considered healthy or
unhealthy
Relaxation
techniques and
Breathing Exercises
for Well Being
The Relaxation Response
• variety of stress management techniques

available
• learning how to control the body’s
responses to stress or anxiety
• learning how to consciously relax the body
• relaxation techniques involved in
refocusing attention on something calming
and increasing awareness of the body
1. Brainwave Entertainment via Binaural
Beats/ Iso chronic Music
•The brain could be entertained through sound
repetition: that consistent, rhythmic sound has
extremely powerful healing and relaxing
benefits
•Cortical Evoked Response: are electrical
responses travelling throughout the brain to
become what you “see and hear”.
•Frequency Following Response:
The brain responds by synchronizing its own
electric cycles to the same rhythm
1. Brainwave Entertainment via Binaural
Beats/ Iso chronic Music
B. Progressive Muscle Relaxation
▪focus on slowly tensing and then relaxing

each muscle group
▪helps you focus on the difference between
muscle tension and relaxation
▪ You become more aware of physical
sensations.
▪start by tensing and relaxing the muscles in
your toes and progressively working your
way up to your neck and head
M R E R, MD /MO III /SHS
B. Progressive Muscle Relaxation
M R E R, MD /MO III /SHS

C. Restorative Environment
▪An environment that promotes (and not

merely permits) restoration.
▪ Directed attention fatigues people through
overuse.
▪ find an environment where the attention is
automatic, you allow directed attention to
rest.
▪ environment that is strong on fascination.
D. Abdominal/ Diaphragmatic Breathing
▪involves focusing on taking slow, deep,

even breaths.
▪breathe deeply from the abdomen,
getting as much fresh air as possible in
your lungs
▪When you take deep breaths from the
abdomen, you inhale more oxygen
▪ more oxygen you get, the less tense,
short of breath, and anxious you feel.
D. Abdominal/ Diaphragmatic Breathing
Alternate Nostril Breathing
E. Mental Image/ Visualization
▪Formation of mental images to take a visual
journey to a peaceful, calming place or
situation
▪Pleasant images replace negative or stressful
feelings
▪Guided imagery may be self-directed or led
by a practitioner or a recording.
▪ During visualization, try to use as many
senses as you can, including smell, sight,
sound and touch
F. Body Scan
▪similar to progressive muscle relaxation except

instead of tensing and relaxing muscles you
simply focus on the sensations in each part of
your body.
▪As you do this relaxation exercise, concentrate
on each group of muscles or part of the body
and observe.
▪Try to be as neutral and objective as possible.
Just notice each area without trying to change
anything.
G. Repetitive Exercises
▪Doing exercises with repetitive motions, such

as swimming laps or practicing upper cuts for
releasing tension.
▪Doing several round of fast-paced movements
helps quiet the mind, as the energy focuses on
mastering the physical activity.
G. Repetitive Exercises
▪Disclaimer:
▪The challenge and repetition of punching and
hitting engages the mind just enough to keep
you focused on the bag and your moves, and
not on whatever might be happening in your
life outside. This works as a short term
technique only.
▪There’s no such thing as “blowing off steam”
H1. Brief Massage Therapy
▪A combination of strokes works well to relieve

muscle tension.
▪ gentle chops with the edge of the hands or
tapping with fingers or cupped palms
▪Put fingertip pressure on muscle knots. Knead
across muscles, and try long, light, gliding
strokes.
▪Apply these strokes to any part of the body
that falls easily within reach.
Zone Therapy: Reflexology
H2. Meditation
▪the management of your thoughts

▪to have the ability to think of what you want
when you want, without interference from
other thoughts.
▪Meditation is to develop the ability to
concentrate on a particular subject without
being attracted and influenced by the five
senses and the five elements.
▪Reframe the mind by putting oneself in
other’s shoes
H2. Meditation
▪Raja Yoga Meditation is a method of relaxing,

refreshing and clearing the mind and heart. It
helps you look inside to rediscover and
reconnect with your original, spiritual
essence.
Please explore: www.rajayoga.tv

Simple Meditation Technique to become Peaceful and with
Full of Energy
▪For 5 minutes, sit quietly, breath in and out a few times, and
inside of your mind engage in this dialogue.
▪Forget your name....and check how you feel.
▪Forget your gender...check how you feel
▪Forget your role/s and title/s...check how you feel...
▪Forget your body, check how you feel....
▪Pause...don't rush your experience or feeling, but allow
yourself to fall into it...Remind yourself, if I have no name,
gender, role, or body, how would I feel... LIBERATED.
I. Journaling
▪Allows reviewing highly emotionally

charged events in our lives and integrating
them.
▪Gives us objective distance and allowing our
emotional charge on an event to integrate.
▪Provides us emotional insight into events
and ourselves.
▪Give us an outlet to reduce stress.
▪Offers us a tool to alter our moods.
Dear stress…..
Let’s break up..
Me
The secret to longevity is to keep breathing.
- Sophie Tucke
The COVID-19 pandemic may
bring about fear and stress in
our lives, but keeping
ourselves healthy, happy and
strong will help us, our family
and our loved ones to stay
resilient in tough times
Thank you
dr.rechreyes/shans2021
MODULE II: Calming Down and Managing One’s

Emotions and Thoughts

Pfa Module II

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Module II:

Calming Down and

MARIA RECELLE ENRIQUEZ-REYES, MD

Practice calming down

Did it make you feel better…

Can you tell if your actions

• variety of stress management techniques

▪focus on slowly tensing and then relaxing

M R E R, MD /MO III /SHS

▪An environment that promotes (and not

▪involves focusing on taking slow, deep,

▪similar to progressive muscle relaxation except

▪Doing exercises with repetitive motions, such

▪A combination of strokes works well to relieve

▪the management of your thoughts

▪Raja Yoga Meditation is a method of relaxing,

Please explore: www.rajayoga.tv

▪Allows reviewing highly emotionally

Let’s break up..

The secret to longevity is to keep breathing.

MODULE II: Calming Down and Managing One’s

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