How to Transform Anger With Two HeartMath Techniques
/How To Transform Your Anger with Two HeartMath Techniques by your anxiety therapist in San Diego
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Dr. Madeline Polonia’s blogs share various resources for teens and adults on how to better navigate anxiety and depression, learn various cognitive behavioral strategies and the power of self-compassion and HeartMath.
How To Transform Your Anger with Two HeartMath Techniques by your anxiety therapist in San Diego
Read MoreTransform Your Anxiety With a HeartMath Technique by your anxiety therapist in San Diego
Read MoreSource: Transforming Anger by Doc Childre and Deborah Rozman.
For more information on HeartMath, please call me at 858-243-2684.
Source: Transforming Anxiety by Doc Childre and Deborah Rozman.
Source: Transforming Anxiety by Doc Childre and Deborah Rozman.
If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.
Stress impacts the body emotionally, physically and mentally. What’s important to remember is that the situation does not create the stress, instead it is how we respond to it. Emotions directly impact our body. Positive emotions like kindness, love and appreciation feel good and are good for us. These positive feelings help the systems in our body work more effectively.
Research indicates that when we intentionally shift to a positive emotion, the heart rhythms also change. This shift in heart rhythms creates a favorable impact on our entire body.
When we are feeling stressed, the body is out of sync. Depleting feelings, like worry, anxiety and anger negatively impact our nervous system. Renewing feelings, like kindness, care and appreciation create order. This order is termed coherence. Coherence leads to self regulation, creativity, mental clarity and resiliency.
The Quick Coherence Technique
Step One: Focus your attention in the area of the heart, the center of your chest. Imagine your breath is flowing in and out of your heart, breathing a little slower and deeper than usual.
Suggestion: Inhale for 5 seconds, exhale for 5 seconds (or whatever rhythm is comfortable for you)
Step Two: Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life.
Suggestion: Try to re-experience a regenerative feeling you have for someone you love or focus on a feeling of calm and ease.
I recommend practicing the Quick Coherence Technique at least 3 times a day for a few minutes each time. Ideally try practicing in the morning before you get out of bed, during lunch time and before going to sleep at night. Over time, I encourage you to practice the Quick Coherence Technique multiple times a day. With practice, you may experience better sleep, mental clarity and more calm.
If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.
HeartMath can help people with ADHD identify ways to attain coherence. Coherence is an optimal state in which the mind, heart and emotions operate in sync and are balanced. This state of coherence has been proven to have numerous emotional, mental and physical benefits.
Heartmath is a research based system of scientifically validated tools, techniques and technology to increase mental and emotional self-regulation. HeartMath includes heart rhythm coherence monitoring and feedback technology called emWave technology. The emWave desktop technology trains kids and adults to gain greater self control, reduce stress and increase resilience. Using either a finger sensor or an ear sensor connected to a USB module running on emWave software, it monitors and displays an individual's heart rhythm patterns and coherence levels on a computer screen.
By practicing self regulation techniques with the emWave Pro technology, people can change their coherence levels. Each individual session is recorded and saved automatically in the program so users can track their progress over time.
Learning the emWave technology is not done in isolation from real life. The goal is to transfer what is learned in each session to specific life situations in which a child or adult is required to exercise self control. Real life applications ensure a higher quality of learning.
Behavior treatment for children with ADHD involves changing some aspects of the home and school environments to promote more successful social/emotional interactions and academic growth. These adjustments typically include creating more structure, encouraging routines and implementing specific goals and daily positive reinforcement. The emWave technology ties in well with behavior management. HeartMath can be a great addition to teaching kids with ADHD effective coping skills like self control and impulse control.
Source: Using emWave Technology for Children with ADHD, Institute of HeartMath
If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.
Dr. Madeline Polonia is a clinical psychologist in San Diego, CA. She offers services in English and Spanish and provides in-person and telepsychology sessions. Dr. Polonia works with teens and adults who are struggling with anxiety, stress, and depression.
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Dr. Madeline Polonia | Bilingual Psychologist in San Diego
Counseling services for teens to overcome anxiety and depression so they have better communication and relationships.
Therapy for adults with anxiety and depression so they can navigate work and family without overwhelm.
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