Vídeo 1 módulo 1 técnica acalme se

Summary

The video script introduces a comprehensive anxiety control technique called 'Acalme-se,' which challenges and aims to master anxiety crises. It breaks down each letter of 'Acalme-se' to represent different steps: Accept your anxiety, Contemple the world to distract yourself, Act despite anxiety, Liberate your lungs with deep breaths, Maintain the previous steps, and Smile to relieve stress. The technique emphasizes the importance of distraction, organization, and proper breathing to manage anxiety effectively, encouraging regular practice for better control over anxiety.

Takeaways

• 😌 The 'Acalme-se' technique is presented as the best method for controlling anxiety by the speaker.
• 🔄 The acronym 'Acalme-se' stands for Accept, Contemple, Act, Liberate, Maintain, and Smile, each letter representing a step in the technique.
• 🤔 'Accept' means acknowledging the anxiety as a stress response that is not harmful and is temporary.
• 🌳 'Contemple' involves distracting oneself by focusing on the external world, such as reading or caring for a plant.
• 🏃‍♂️ 'Act' encourages taking action despite anxiety, emphasizing the importance of not letting anxiety stop daily activities.
• 🧹 'Liberating' refers to the idea of decluttering one's space to reduce mental disorder and anxiety.
• 💨 'Liberating' also includes deep breathing exercises to regulate physiological responses like heat, sweating, and dizziness.
• 🤯 'Maintain' is about self-examining and controlling one's thoughts, focusing on the positive aspects of the day.
• 😊 'Smile' serves as a reminder to express happiness and serves as a tool to combat anxiety.
• 🧘 'Maintain' also highlights the importance of maintaining the practice of the technique for better control over anxiety.
• 🕒 'Espere' or 'Wait' suggests that with practice, anxiety crises will become less threatening and more manageable.

Q & A

What is the main topic of the video script?

The main topic of the video script is the 'Acalme-se' technique, which is a method to control anxiety crises.

Why is the 'Acalme-se' technique considered the best by the speaker?

The 'Acalme-se' technique is considered the best by the speaker because it is extremely comprehensive and challenges the anxiety itself, helping individuals to master their anxiety crises.

What does the acronym 'Acalme-se' stand for in terms of the technique?

The acronym 'Acalme-se' stands for 'Aceite' (Accept), 'Contemple' (Contemplate), 'Aja' (Act), 'Libere' (Release), 'Mantenha' (Maintain), and 'Sorria' (Smile), with each letter representing a step in the technique.

What is the significance of accepting anxiety in the 'Acalme-se' technique?

Accepting anxiety is significant because it involves recognizing that anxiety is a reaction to stress that is not harmful, and accepting it as a temporary cycle can be a great starting point for managing anxiety.

How does distraction play a role in the 'Contemple' step of the technique?

Distraction plays a role by diverting attention to something outside oneself, such as reading, caring for a plant, or counting tiles, which can help in reducing anxiety symptoms during a crisis.

What is the importance of maintaining an organized space in the 'Aja' step?

Maintaining an organized space is important because leaving things messy can unconsciously cause mental disorder and contribute to anxiety. Keeping things tidy can help in thinking rationally and reducing anxiety.

What is the role of deep breathing in the 'Libere' step of the technique?

Deep breathing helps to release the air from the lungs, providing enough oxygen, slowing the heart rate, and gradually reducing physiological sensations of discomfort such as warmth, sweating, and dizziness.

How does maintaining a positive mindset in the 'Mantenha' step contribute to controlling anxiety?

Maintaining a positive mindset involves recognizing one's ability to self-control, examining the content of one's thoughts, and focusing on the good things happening during the day, which can help in reducing anxiety.

What is the purpose of smiling in the 'Sorria' step of the technique?

Smiling serves as a way to acknowledge progress in controlling anxiety and is a simple yet effective method to help in managing anxiety and its crises.

What does the speaker suggest for someone who wants to master the 'Acalme-se' technique?

The speaker suggests practicing the 'Acalme-se' technique regularly to reap its benefits and gain control over anxiety crises.

What is the speaker's final advice regarding the 'Acalme-se' technique?

The speaker advises to practice the technique without worry or rush, assuring that with regular practice, the crises will become less threatening and more manageable.