Relaxation migraine

Sophrology to relieve migraine

Jul 22, 2021

When you have migraine, all solutions are good to take to relieve the pain. In 25 long years, I have had the time and opportunity to test many methods and many solutions. I have already shared with you: gentle sport and meditation . What if we tried sophrology together? Follow me, I am your guide in my damaged brain...

Understand what sophrology is

I went to see Sélène, a sophrologist from my region by the sea, to help me manage the pain of the attacks, but also to restore a little harmony in my daily life, in order to prevent the attacks. Sélène is not a migraine sufferer, but her level of empathy was higher than what I was used to seeing in other professionals, so I made the decision to take the plunge. So here we are on the road to harmony and balance. Etymologically, the word sophrology is constructed of 3 entities: – SOS: serenity, balance, harmony – Phren: mind, consciousness – logos: science, study, discourse Nothing but the structure of the word is directly linked to migraine, you will not find not ? Migraine can be defined as the disruption of balance in the mind. Sophrology should therefore be able to help restore this balance, within our consciousness, our mind. In the medical context, sophrology is reserved for medical personnel such as nurses, physiotherapists, or even midwives. It is a way to acquire tools, techniques, and a different relational approach with the aim of promoting well-being among patients.

Sophrology: an association between body and mind

The objective of sophrology is to combine the body and mind in a practice composed of dynamic relaxation and specific techniques. And that’s pretty good when you have a little elf who regularly plays with a jackhammer under your scalp. Remember that alternative medicine techniques are not substitutes for drug treatments or alternatives prescribed by your doctor. Under no circumstances should you stop your treatment without consulting your specialist. If you have any doubts, make an appointment...

The present technique in the management of migraine attacks

First, Sélène helped me learn a simple but effective technique. The goal is to move the negative to make room for the positive. Said like that, it's rather mystical, but in reality, a little practice is enough to appropriate the principle and integrate it. We are cleaning up. At first it was difficult. This is an unusual way to combat migraine. As the pain dominates everything, it was difficult to concentrate on breathing. This is why I chose to practice this technique outside of periods of crisis so that the sensations can guide me. To move the negative, sit on a chair with your back straight and your pelvis well adjusted to the middle of the chair. This step alone took me a while to find the right posture. With your back straight, place your hands on your thighs and anchor your feet in the ground. Concentration on one's own face, neck, head, hair, etc. We explore our body from our own mind, we inhale then we exhale slowly, gently, materializing the negative during inhalation and expelling it during exhalation. We repeat the breathing as many times as we need, then we lean back, relax and breathe. During this exercise, I imagined that my migraine was smoke coming from my skull. Gradually, I managed to do this exercise during the crisis. This had the effect of reducing the pain for a while. This time varied depending on the intensity of the crisis. More than once I was able to isolate myself at work for 15 minutes and do this exercise before calling it a day. When I got home, I still had to lie down, but at least I was able to buy some time before falling asleep.

The positive reloading technique

Now that I had practiced the technique that allowed me to expel the negative in several stages, it was time to replace it with positive. At the end of the session, we find ourselves in a body without tension, a body for which we have worked to chase away the negative, on several parts (first the head, then the back, then the painful areas, etc.) . The goal is to focus on the emotions, feelings and sensations that feel good to the body. We choose to associate a word, a sound, a smell or even an object (but I find that it is less obvious - unless it is a cuddly toy) with a pleasant sensation. We look for its memory to relive the sensation. It's mental work that requires a little practice. At first I didn't feel anything at all. It took me several sessions to find the balance, the right position, and the right trigger. My goal was, of course, to find gentle elements to combat migraine. I needed a personal trigger. I found a baby laugh. It brought a smile to my face, then a little knot in the pit of my stomach, but made me feel better. For me, it was particularly effective at the start of the migraine. Here again, I could postpone it by a few hours to have a little respite.

Breathing to help manage stress

Stress (which is a change in state) is known to be one of the triggers for migraine in many people. To limit the action of stress when it arises, and thus perhaps avoid a migraine attack, it is important to have tools to chase it away. Breathing is one of them. Sophrology offers the possibility of controlling one's breathing with a specific goal: chasing away the negative and infusing the positive. So, why not try sophrology and measure its effects on your migraines?

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