Sophrology

Sophrology is a psycho-corporeal technique, which is used as a therapeutic method, or as a way of life. It is therefore both used following difficulties encountered in our lives, but also as prevention for management of anxiety in everyday situations.

It seeks to promote relaxation and relaxation on a daily basis, or in certain specific situations. Its aim is to ensure that the body, thoughts and emotions are in harmony.

The name "sophrology" comes from the Greek "sos" which means "who is healthy", "phren" for "spirit" and "logia" for "science". It is therefore the study which aims at holiness of mind.

To achieve these results, sophrology is based on breathing tools, relaxation, positive visualization and muscle relaxation. In mindfulness, these techniques allow us to know ourselves better in order to be able to act and react to different situations according to our own and considered perception. The objective is therefore personal development, management of stress and the empowerment of each person.

Sophrology can be done in individual or group sessions. A session is mainly based on dialogue with the therapist, sharing of thoughts and emotions, but also through specific exercises. In this way, they are split into three large parts.

The first is the time of exchange with the therapist in order to enter the session, to take stock of the different events and feelings previously. In this part, it is important to be able to highlight the difficulties encountered, but also the feelings and needs.

Following this, there is a moment dedicated to different exercises chosen according to what has been expressed previously. These exercises can be (dynamic) relaxation exercises, positive visualization, mindfulness meditation times, breathing work, etc.

The session ends with a debriefing. During this exchange, the patient will be able to express what he may have felt, provide feedback on the interest he perceives, his feelings regarding these exercises, etc. For his part, the therapist will guide him towards the use of some of these techniques in his daily life, and direct him to the different situations in which they could be useful.

The exercises performed in sophrology are mainly breathing exercises, dynamic relaxation and mental imagery.

Breathing

There are different types of breathing that can be used in sophrology, such as cardiac coherence, square breathing, deep breathing through the diaphragm etc.

Working on your breathing brings many virtues on a daily basis. In fact, breathing allows you to reduce stress and anxiety through heart rate management, to improve his concentration, sound sleep and his posture, ofincrease your vitality and energy, and improve the management of negative emotions such as anger or sadness.

The advantage of these exercises is that it can be practiced anywhere (in the therapist's office, at home, in the office, in the car, etc.). In sophrology, it is important to encourage the patient to use these techniques as often as it seems necessary to the person.

Dynamic relaxation

This technique may seem a little contradictory, and yet dynamic relaxation is a technique that allows you tobe fully involved in your relaxation session. This method mixes several techniques associating breathing, bodily sensations and thoughts.

In this tool, it is important to make slow movements in mindfulness of your sensations and feelings in order to let go of all tension or any negative thoughts.

Mental imagery

It can also be called "the positive visualization" and consists of projecting oneself into pleasant environments and to associate all the positive emotions and sensations that one can feel in this situation. It is important to pay special attention to all our senses, and not to neglect a single one. In this way, the patient feels a calming, highlights the positive and allows him to work on his trust in him.

This therapeutic technique can be used by everyone, from children to the elderly. It is a method that adapts to the needs of each individual and different personalities.

Whether for generalized anxiety or for specific disorders (phobias, addictions, etc.), sophrology can be used and makes the person fully aware of their body and their thoughts.

Work on letting go

In this first exercise, the objective is to reduce all the tensions that you may feel physically or mentally. You can practice it on yourself, or invite your patient to do it. The goal is not to do a long exercise, but to be able to relax and let go quickly, and anywhere.

Sit comfortably and close your eyes. Focus on all parts of your body, starting at the tips of your toes and working your way up through your legs to the top of your head. Become aware of their presence, what they touch, any pain or what is pleasant. Welcome this, without trying to control them. As you go through each of these parts, realize that you are relaxing all the muscles. You feel your muscles so relaxed that you feel everything that is outside of you, and that touches you.

Take time for your breathing. Inhale through your nose for 4 seconds, inflating your stomach well. Feel the fresh air entering your lungs. Hold your breathing for 4 seconds. Now exhale for 4 seconds through your mouth, making sure to deflate your entire stomach. And, again, hold your breathing for 4 seconds. Do this 5 times. Then resume your classic and natural breathing rhythm. Little by little, become present to the reality around you.

Positive mental image

The goal of this exercise is to quickly calm down through a mental image that is reassuring and pleasant to you. Breathing is, once again, a key element of success.

Sit comfortably, but in an upright position that you hold. Close your eyes. Pay special attention to your breathing. Feel this inhale with the air entering your lungs, feel this exhale with the air leaving your lungs.

Now visualize a place that soothes or relaxes you. This place can be a place you know, or a place you imagine. This place makes you feel good, soothed, relaxed and calm.

Continue to inhale and exhale, naturally, but with mindfulness. With each breath, add a reassuring and pleasant element to this environment. With each exhalation, focus on this same element, feeling all your muscles relax.

The use of virtual reality in sophrology sessions is a great added value. In fact, it allows you to enter a relaxing, pleasant and soothing environment. Virtual reality therefore makes it possible to immerse yourself quickly, lastingly and make an easier break with reality. The projection is immediate. The patient is fully focused on his relaxation or visualization session. No external element distracts him.

Furthermore, the appearance playful of the tool allows the most reluctant people to find a solution where they remain actors and masters of their therapy, while having a tool that is adapted to them. The motivation for their therapy is then more important.

Finally, virtual reality activates the mirror neurons. This means that it facilitates the possibility of redo the exercises in reality. There is a generalization of acquired knowledge. Studies show that it is easier for patients to repeat the exercises in their daily lives when they have done relaxation sessions in virtual reality.

Technology can therefore be perfectly linked and used for the well-being of everyone. Numerous studies show the excellent results of using sophrology techniques in virtual reality exposure therapies, and lead to faster and more lasting results over time.