I concept - a sense of one's own identity.

Self-esteem is a person's overall assessment of his competence and worth.

I concept and self-image- these are two types of self-perception that have a huge impact on how we communicate.

I concept is a sense of one's own identity. It is the thought or mental image you have about your skills, abilities, knowledge, competence, and personality. Self-esteem is your overall assessment of your competence and worth.

Formation and maintenance of self concept

How do you know what your skills, abilities, knowledge, competence and personality really are? Our self-concept is based on individual interpretations of ourselves given by us, based on our experience and the reactions of other people.

Self perception

We form an impression of ourselves based on our own perception. Based on our own experience, we develop our own perception of our skills, abilities, knowledge, competence and personality. For example, if you find it easy to strike up a conversation with strangers and enjoy casual conversation with them, you might conclude that you are unusually friendly.

We emphasize the enormous role of the first experience as a specific phenomenon. For example, someone who is rejected on their first attempt at a date may perceive themselves as unattractive to the opposite sex. If subsequent experiences lead to similar results, the initial perception is reinforced. Even if the first experience is not immediately repeated, it may take more than one successful attempt to change the initial perception.

When we have a positive experience, there is a high probability that we have the personal qualities that we associate with that experience, and these characteristics become part of our overall self-image. Thus, if Sonya quickly debugs the computer programs that Jackie struggles with unsuccessfully, she is most likely to consider herself a "competent problem solver" in her self-concept. Her positive experience confirms that she has certain skills, therefore, this characteristic is reinforced as part of her self-concept.

Other people's reactions

In addition to our perception of ourselves, our concept of self is shaped and maintained by how other people react to us. For example, if during the brainstorming session one of the employees said: "You think really creatively"- you may decide that these words are the best fit for your image. Such comments have a special power in influencing the perception of yourself if you respect the person who complimented you. These remarks are more effective if they are made immediately after the fact that caused them. You use other people's statements as evidence of your opinion of yourself. They can confirm, reinforce or change our perception of who and what we are.

Some people have a very detailed concept of self, they can describe a large number of skills, abilities, knowledge on many subjects and personal qualities that they possess. The richer our concept of self, the better we know and understand who we are, and the better we can cope with the difficulties that arise when interacting with people.

Our concept of self begins to form early in life, and the information we receive from our family changes our concept of self. Family members should feel responsible for developing, based on their words and actions, a correct and strong self-concept in other family members.

For example, when mom says: “Roberto, your room looks clean. You are a very organized boy.", or brother remarks: “Kisha, lending Tomika five dollars, you really helped her out. You are very generous", - this will help Roberto or Kisha realize an important part of his personality.

Unfortunately, in many families, their members harm the self-image of others, especially the development of the self-concept in children. It is very harmful to blame, give nicknames and constantly pay attention to the shortcomings of others. When the father cries “Terry, you are so stupid! If you'd only thought a little, this wouldn't have happened.", he destroys the son's faith in his mental abilities. When the older sister teases: "Hey Dumbo, how many times do I have to tell you, you're too clumsy to be a ballerina", she destroys in her sister the perception of grace.

Developing and maintaining self-esteem

Recall that self-esteem, or our overall assessment of our competence and personal worth, is our positive or negative assessment of the self-concept. Note for yourself that having high self-esteem is not the same as feeling in perfect order, you still need to have reasons for it. Our evaluation of personal worth is based on our values ​​and continually improves as a result of experience. From Mruk's point of view, self-esteem is not only how well or badly you do something (I'm a concept), but also what value we ourselves attach to our actions or how we evaluate whether we do something well or badly.

For example, part of Fred's self-concept is the belief that he is physically strong. But if Fred does not consider physical strength or other qualities that he possesses worthy of attention, then he will not have high self-esteem. Mruk believes that high self-esteem is determined by the perception of existing qualities and the belief that these qualities are of value.

When we successfully use our skills, abilities, knowledge, or personal qualities in the pursuit of becoming a worthy person, we increase self-esteem. When we fail to use our skills, abilities, knowledge, competence, or personal qualities, or when we use them for unseemly purposes, we lower our self-esteem.

Correctness of self-concept and self-esteem

The correctness of our self-concept and self-esteem depends on the accuracy of our own perception and on how we react to the perception of others.

We have all experienced success and failure, and we have all heard compliments and criticism. If we overemphasize successful experiences and positive outcomes, our self-concept can become hypertrophied and self-esteem inflated. If, however, we take failures to heart and underestimate our successes, or if we remember the criticisms received for a long time, our image of ourselves may not be formed and our self-esteem is low. In neither case will our self-concept and self-image accurately reflect who we are.

Incongruity is the gap between the wrong perception of oneself and reality.

incongruity is the gap between misperception of self and reality. This becomes a problem because our perception of ourselves is likely to have a stronger effect on our behavior than our actual abilities.

For example, Sean may actually have all the skills, abilities, knowledge, competencies, and personal attributes to be a successful leader, but if he doesn't believe he has those qualities, he won't move when a leader is needed. Unfortunately, individuals tend to reinforce their self-perception by changing their behavior to fit their self-concept. Thus, people with high self-esteem tend to act in a way that shows great confidence, while people with low self-esteem tend to act in ways that confirm the low self-esteem they are in. The inaccuracy of the distorted self-image is reinforced through self-fulfilling prophecies and through message filtering.

Self-Fulfilling Prophecies

Self-fulfilling prophecies are events that occur as a result of one's own or others' predictions, expectations, or conversations.

Self-Fulfilling Prophecies are the predictions you make about yourself. We often predict success or failure for ourselves. For example, Stefan sees himself as easily connected and able to recognize people effortlessly, and he says: "Today I'm going to have fun at the party". As a result of his positive self-awareness, he expects to meet new people, make a few new acquaintances, and have fun. In contrast, Arthur sees himself lacking the skills to create new relationships, and he says: “I doubt I know anyone here. I'm going to have an absolutely disgusting evening.". Because he is afraid of meeting new people, he feels awkward when he is introduced to someone and, as he predicted, spends his time standing alone against a wall and daydreaming about when he can leave.

Self-esteem has an important impact on the predictions people make. For example, people with positive self-esteem evaluate success positively and confidently predict that they can repeat it. People with low self-esteem attribute their success to a good chance and predict that they will not be able to repeat it.

The predictions of others can also influence your actions. For example, when teachers act as if their students are capable, students buy into expectations and succeed. In the same way, when professors act as if their students were incompetent, the latter may “sink” into a prediction forced upon them. Thus, when we talk to others, we have the opportunity to influence their future behavior.

Message filtering

Our perception of ourselves can also be distorted when we filter what others have said. Even if we "hear" the messages correctly (that is, our ears receive the messages and our brain writes them down), we do not perceive them in the same way. For example, you have created a lesson plan for your student group. Someone says that you are a good organizer. You may not hear this comment, you can ignore it or reply: "Anyone can do it - it's not that hard". If you really consider yourself a good organizer, you will pay attention to the compliment and you can even amplify it by throwing a line like “ Thank you, I worked hard preparing for classes, but it paid off. The decision itself went into the hands.

Change self concept and self-image

I concept and self-image- stable characteristics, but they can change. In his analysis of some other research, Christopher Mruk found that self-esteem can increase. He reports: "Ultimately, self-esteem grows as a result of hard work and practice, practice, practice - this is an inevitable existential fact."

Presenting yourself

A role is a pattern of acquired forms of human behavior used to achieve expected goals in a particular situation.

We also present our self-image and self-image to others through the various roles we play. A role is a pattern of acquired forms of human behavior used to achieve expected goals in a particular situation. For example, during the day you can play the roles of "student", "brother or sister", and "salesperson".

The roles we play can be determined by our own needs, the relationships we create, the cultural expectations that affect us, the choice of groups we would like to be a member of, and our own conscious decisions. For example, if you were the eldest child in a large family, your parents might assign you the role of big brother, which gave you the functions of maintaining discipline, looking after siblings, or housekeeping functions, depending on how they imagined family relationships. Or if your peers see you as a "clown", you can continue to play this role, laughing and telling funny stories, even if you actually feel that this role has been forced on you and it only brings you harm. Each of us fills many roles every day, and we find within ourselves different skills and abilities to fulfill these roles. In each new situation, we can try a familiar role or try to play a new one.

I am concept, self-image and communication

Our self-concept and self-esteem influence the correct understanding of ourselves. They also influence our communication, helping to overcome our internal contradictions and influencing the style of communication.

Self-perception reduces internal message competition

When we have to make a decision, we can especially feel the different and often mutually exclusive "voices" in our head. Listen to Corey's monologue upon his return from a job interview.

Corey: I think I made a very good impression on the Deputy Director of Human Resources - I think so, because she talked to me for a long time. Well, she talked to me, but maybe she just wanted to be nice. It's her job anyway. No, then she wouldn't waste so much time on me. And she just beamed when I told her about my internship at the Federation. Yes, she said she was interested in my internship experience. Speaking about this, she let me know that this may affect her attitude towards me as a future employee.

If Corey is sure of himself, he will probably conclude that the interview was sincere and be calm about it. But if he considers himself unworthy and thinks that he does not have the necessary skills and abilities to do the job well, then he will probably “listen” more to his negative assessments of the situation and conclude that he has no chance of getting this job.

Self-perception influences how we talk about ourselves to others.

If we think highly of ourselves, we are more likely to communicate confidently. For example, people with a strong self-concept and high self-esteem tend to encourage others to believe in their own success. Likewise, people with a healthy self-perception tend to defend their point of view even under the onslaught of counterarguments. If we underestimate ourselves, we tend to communicate insecurely, underestimating our accomplishments.

Why do some people put themselves down despite their accomplishments? People who have low self-esteem are likely to be insecure about the value of their contribution and expect negative feedback from others. As a result, perhaps people with a low self-concept or low self-esteem find it less painful to put themselves down than to be criticized by others. To anticipate others' likely discussion of their failures, they do so first.

Cultural and gender differences

Culture influences perception and influences how people think about themselves. The majority of American citizens adhere to the so-called "Western view of ourselves." They say that a person is an independent being with certain abilities, traits, motives, and values, and that all these factors determine behavior. Moreover, people with this Western point of view see the individual as the basic social unit. In Western culture, a positive self-concept and self-image is built on values ​​such as independence and the discovery and expression of each person's uniqueness.

Until now, people of different cultures use different values ​​to build positive self-concepts and self-esteem. In many Eastern cultures, the family, not the individual, is the smallest social unit. Such cultures do not accept or value independence, rather the interdependence between people is valued. A self-confident individualist in Western culture may view these qualities as virtues and develop a positive self-image. A person who belongs to the Eastern culture and has the same qualities, considers them as shortcomings and will develop a negative self-esteem.

In Western cultures, children will value their personal qualities, which are associated with independence, developing high self-esteem on this basis. In any Eastern cultures, the child seeks to develop interdependence. Such children will increase their self-esteem when they cultivate cooperation, assistance and self-sacrifice.

Similarly, a man and a woman, as a result of socialization, view themselves differently and judge themselves according to whether their behavior corresponds to what is expected of people of their sex in their culture. If a woman is expected to take care of the home and family, then those women who find in themselves the skills, abilities, knowledge, competence and personal qualities necessary for this will enrich the self-concept and increase self-esteem. But women who don't have these qualities are likely to be less confident and more likely to have low self-esteem.

The main requirement for perception is realism. An adequate person does not live in glitches, but in reality. On the other hand, in any event there are different sides: pleasant and not, useful and harmful, worthy and bad. A positive view of the world sees in it all the best, its bright and joyful sides, all that promises us good luck and success.

Two people were looking out the same window.
One saw rain and mud,
the other - green ligature foliage,
spring and the sky is blue!

Two people were looking out the same window...

Leaving the apartment, one will be upset that the entrance wall is painted again, and the other will be delighted that the elevator opened at the very first press of a button. Both of these people live in the same world, but each of them chooses what to see. Positive worldview - the perception of the world mainly through a positive attitude, in bright and bright colors, the habit of noticing the good in everything.

A positive worldview is determined primarily by people's beliefs, a set of positive or negative beliefs. These are people's beliefs about the benevolence of the surrounding people and the world as a whole, about the fair arrangement of the world and life, about the place of good luck in life and about the ability of a person to control life events (author's position). It is clear that a certain idea of ​​\u200b\u200bmyself, who I am and what I am, is also connected with this.

Positive self-image. People with a positive worldview are more likely to like themselves: they see more advantages in themselves than shortcomings, and they are sure that others think of them as well. On the contrary, a low opinion of oneself, a vision of mostly shortcomings in oneself and the confidence that others do not see him as an interesting and attractive person characterizes a negative self-image.

The image of a friendly world. The belief of people about the benevolence of the world and people in its positive pole is represented by the position “The world can be trusted, it is safe and benevolent. People are kind and ready to help”, in the negative pole - “People often betray, they are unfriendly and evil. You can't trust people."

belief in a just world order. Those who are close to such beliefs believe that life rewards decent and worthy people, and punishes dishonorable, bad people. Those who do not believe in a fair arrangement of the world believe that life does not care about justice, and life's successes are distributed sometimes by chance, but sometimes simply among those who know how to snatch from life and people.

Belief in one's own good fortune. People with a positive worldview more often consider themselves a lucky person, to whom luck and fate are favorable. People with a negative worldview tend to note bad luck, an unfortunate and unfavorable set of circumstances.

Belief about the possibility of the author's position in life. Those who are close to this position are confident in their ability to control the situation, achieve their goals and prevent trouble. On the contrary, people in the position of the victim do not believe that it is in their power to achieve something confidently, it is impossible to protect themselves from failure.

Unfortunately, a positive worldview is not always realistic enough. People with the strongest (and inadequate) positive mindset are gambling addicts: gamblers addicted to slot machines. They are categorically sure that they will definitely be lucky, and on this basis they squander the last money. Such an unrealistic worldview is characteristic of a human child. Reasonable people use a positive attitude like any other tool: only where it is appropriate.

You must be a member of this group to be able to communicate in it

Ludmila Burkina

Novosibirsk State Technical University

Faculty of Humanities Education

Department of P&P

R eferat

Positive perception of the world as freedom of choice

Completed by: Shelest A.V. P-72

Checked by: Kadetova E.B.

Novosibirsk, 2009

Introduction

Positive perception of the world in religion

The difference between positive thinking and affirmations and mood

Getting rid of stressors

Autogenic training as a way to relieve psycho-emotional stress

Conclusion

Introduction

“Positive attitude and clear

definition of the goal

the beginning of all human achievement!”

Napoleon Hill

Choice is not an illusion. And, thank God, that he gave us such a great opportunity - Choice. Freedom of choice - from ideals to building your own life.

On the one hand, it seems easy to perceive life from the point of view of an optimist, to perceive everything positively, but on the other hand, in our lifetime, when there are so many problems and all sorts of troubles, it is quite difficult to do this. Let's start with the fact that all events in the world are neutral in themselves and are not colored by any emotions. It is each person who gives them a negative or positive (or leaves a neutral) connotation.

For example, a person slipped and fell, if it’s in a comedy, then it’s funny - positive perception, if it’s you who fell, then it hurts, negative perception, or maybe you passed by on the street and didn’t particularly pay attention to this case - neutral perception. That is, we ourselves, our brain, evaluates events. And more often he, the brain, as if without our participation does it - emotions splash out. And if you try to control your feelings, it's not easy, and it's not always possible, especially at first. But if you try, you will definitely get results. Moreover, the most difficult thing is not only not to express negative emotions outwardly, but to really believe that everything is fine (well, or neutral).

How then can we perceive the failures and troubles that are encountered at every step. Failures must be treated as a lesson on the way to achieving the goal. The one who does nothing makes no mistakes. Napoleon Hill: "Failure teaches us, not puts up obstacles in front of us ... In every negative moment there are seeds of equally significant positive moments ... Just one, but a good idea, backed by action, can turn failure into success. Your mistakes are not you ".

At the end of the twentieth century, American psychologists had a hypothesis that the quality of a person's life, and this is the level of income, and career achievements, and the creation of a strong family, is determined, first of all, by the level of intelligence development. However, the results of the studies did not support this hypothesis. It turned out that, in general, the duration and quality of life are associated with such human traits as optimism and cheerfulness. And it is these qualities that determine the state of human health, because most of our diseases are of a psychosomatic nature, i.e. the state of health of our organs and systems directly depends on our nervous system, on our attitude to diseases in general and our body in particular.

Modern science tells us as a fact that our world is nothing but a projection or a mirror image of your inner world. There is a principle in the universe that states that in order for something new to live, something must first die. Death and life are two opposite poles.

Helen Keller said that every time a door closes, a new door opens, but unfortunately we only have a limited amount of attention. So, if we give our full energy and attention to a closed door, we miss all the open doors around us. This attention is important in the creation of life. Most of us have an attention deficit when it comes to the things we want and deserve, and an attention deficit when it comes to the things we don't want.

So it's a matter of disciplining that attention muscle and using that and using that to our advantage.

Positive perception of the world in religion

Our contemporaries and those who lived much earlier than us wrote about positive thinking. Ways of life such as Christianity, Buddhism and Sufism teach a person to focus in life on something good, something positive.

The ability to think and speak positively is a lot of work. True, interesting and fascinating, but work.

In June of this year, the head of one of the main Tibetan Buddhist schools, the Karma Kagyu school, the 17th Trinley Thaye Dorje, arrived in Moscow. He urged the thousands of Russians who came to meet him in Moscow to carefully monitor that thoughts, words and actions are always positive, and noted that this is the key to happiness.

“Buddhism is a guide, a method to always keep a very positive attitude,” said Trinley Thaye Dorje.

According to him, the essence of the method is to maintain a positive view of existence itself, "to constantly maintain consciousness and carefully monitor what we think, say and do."

“Usually, if a person does not look at his life positively, various confusions arise,” Karmapa added.

It is because of inattention that a person is taken over by emotions that are by no means his “true nature”. Dharma (Buddha's teaching) makes it possible to see this.

“Dharma helps to change the attitude towards life from a pessimistic to a positive one, gives hope for joy in any situation,” said the head of the Karma Kagyu.

To develop and maintain a positive attitude towards life, Trinley Thaye Dorje advised to use the following approach: “Every situation is the best situation. Every person, every circumstance can be a teacher.” The Karmapa compared this to the concept of "baptism of fire" (baptism of fire).

When asked about mindfulness and mindfulness, the teacher called the latter "the key to a healthy and happy life."

In the absence of mindfulness, a person, according to Buddhist teachings, begins to make mistakes. Although these mistakes are small, they accumulate and can form a corresponding habit. Then, after some time, this accumulation "takes over us", and at some point the error becomes very large.

According to him, if a person understands that he has made a mistake, you should not get depressed, but you should “learn from mistakes and rejoice in the right thing that you are doing.”

“The main thing is to apply this method every day. And in the end it becomes a very good habit,” Karmapa added.

“In this delightful, but short life, one must try to calm down, live in harmony. And the best way to achieve this is to show boundless empathy and loving kindness,” the Karmapa is convinced.

Speaking about how to combine the suffering that takes place in the world and positive perception, Karmapa emphasized that in Buddhism “we are not talking about total suffering”, and “life is not full of suffering and pain for everyone”. “If a person is extremely lazy and distracted and does not understand the nature of life, then teachings that speak of suffering as the nature of samsara (the chain of rebirths) become useful. But this does not mean that this method should be applied to everyone,” added Trinley Thaye Dorje.

According to him, a person can "perceive so many things physically and mentally" as a result of wishes. “Desire is something very powerful. Therefore, in the dharma given by the Buddha, the importance of desires is emphasized. If we steadily make positive wishes for ourselves and others, our experience of mind and matter changes for the better, both for ourselves and for others,” Karmapa explained.

He is convinced that if over and over again a person wishes to "become kind, generous, wise", then "in the end, these wishes take shape, habits change."

What is the difference between positive thinking and affirmations and attitude?

As a rule, positive belief (affirmation) and a positive attitude are associated with convincing yourself, managing your time effectively and achieving your goals faster. These techniques are widely used in business and everyday life, they are easier to learn and use, because a positive attitude, affirmations are associated with processes and actions.

Such a definition as a way of life is more suitable for positive thinking, this is already our position in life.

According to the latest research by British scientists, there are modifications of the gene that is responsible for the transport of the hormone serotonin and affects a person's commitment to the perception of positive or negative aspects of the world around him.

Those who have this gene more "long" are usually optimists, people with a "short" gene are prone to pessimism.

Recently, scientists have discovered that genes are energy-information formations that can change their structure due to changes in the energy-information flow of their owner. And if the task of a gene is to transfer the achievements of previous generations to offspring, then it is quite logical that genes can change their shape and structure. From this we can draw an extremely pleasant conclusion - by changing habits, way of thinking, a person not only improves his life, but also passes these developments through the genes to his children.

Getting rid of stressors

How to get rid of stressors that prevent us from positively perceiving the world?

In order to neutralize stressors, it is important to go beyond the problem and determine in which direction you should move - that is, instead of the “Escape From ...” strategy, apply the “Move To ...” strategy. For example, instead of empty experiences like “Oh, why doesn’t she love me?” or “Why am I so unhappy?” the problem should be reformulated into the question “What should I do in order for her to love me?” or “What do I need from this life to make me feel happy?”

TYPES OF STRESSORS	WAYS TO OVERCOME
Stressors that are beyond our control	MUSCLE RELAXATION DEEP BREATHING VISUALIZATION REFRAME Walks in the open air Tasty food
Stressors that we can directly influence	SEARCH FOR SUITABLE RESOURCES SETTING ADEQUATE GOALS SOCIAL SKILL TRAINING (communication, etc.) SELF-CONFIDENCE TRAINING TIME MANAGEMENT TRAINING Analysis of causes and conclusions for the future Training of relevant qualities Advice and help from loved ones persistence
Stressors that cause stress only because of our interpretation.	REFRAME POSITIVE THINKING SKILLS CHANGE INADEQUATE BELIEFS NEUTRALIZATION OF UNWANTED THOUGHTS Development of optimistic views Indifference

Autogenic training as a way to relieve psycho-emotional stress

The origins of autogenic training go back to the practice of Indian yogis, who could influence many mental and physiological processes of their body with the help of autosuggestion. It is now recognized that autogenic training (AT) is a fairly effective technique for correcting psychoemotional stress (Lobzin V.S., Reshetnikov M.M., 1986; Svyadoshch A.M., 1997; Shcherbatykh Yu.V. 1998). AT is based on self-hypnosis, which can have a huge impact on mental and vegetative processes in the body, including those that are not amenable to arbitrary conscious regulation. The mechanisms of the phenomena occurring in this case remain unclear, and the “peripheral theory of emotions” created by James-Lange at the beginning of the century still retains its significance for understanding the processes that connect our thoughts and our body. According to this hypothesis, each physiological state of the body corresponds to a certain state of consciousness, and the influence of these states is mirror-like. From the seemingly paradoxical statement of W. James “we cry not because we feel bad, but we feel bad because we cry”, an empirical conclusion, quite confirmed in practice, follows. If a person has a bad mood, sadness and grief, then it is very difficult for him to force himself to experience joy, or at least peace, by an effort of will. But if he puts a smile on his face and holds this expression for a couple of minutes, then his emotions will automatically change and shift in a positive direction.

Numerous studies have established that if, by an effort of will, firstly, you change the nature of the excitation of the skeletal muscles, making it correspond to another emotion, and, secondly, change your thoughts, making the assumption that the desired emotion is already in the body, then the probability of occurrence of the desired emotions will skyrocket. The Jacobson method can serve as an example of the first of the above approaches to influencing one's own body, and the E. Coue method can serve as an example of the second method.

The method proposed by Jacobson is based on the idea that there is a close relationship between the brain and skeletal muscles, in which mental stress is immediately reflected in the form of increased muscle tone, and muscle tension increases emotional stress. According to Jacobson, the resulting vicious circle can only be broken from the "peripheral end", that is, through special exercises aimed at complete relaxation of the skeletal muscles. Based on this, the author developed a technique of voluntary muscle relaxation in affective states (fear, anxiety, embarrassment, etc.), which contributed to the removal of emotional tension, and was also used to prevent the occurrence of -8-

In contrast to the method of muscle relaxation, in which there is an indirect influence of muscles on human consciousness, the Coue method proposed more than a hundred years ago involves a direct effect on a person’s mood and emotions through the conscious formation of appropriate mental images. To do this, a person must imagine that the rudiments of the desired emotion (calmness, joy, etc.) are already in the body and inspire oneself that the strength of these feelings is gradually increasing. In principle, it is enough to repeat the phrase “I feel good” several dozen times, accompanying these words with vivid and detailed representations of how good it is for you, so that your condition actually improves. Kue recommended doing these exercises twice a day - in the morning (immediately after waking up) and in the evening (before falling asleep).

In the 30s of our century, J. Schultz, having integrated the experience of both Western and Eastern psychotherapy (in particular, the yoga system), created his own direction of self-hypnosis, calling it autogenic training. AT exercises according to Schultz are divided into two stages - initial and higher. The initial stage includes 6 exercises, thanks to which you can learn to voluntarily influence a number of body processes that are not normally subject to conscious control. The result of this stage of AT is the ability to cause a feeling of heaviness and warmth in the limbs, regulate the rhythm of cardiac activity and respiration, cause a feeling of warmth in the solar plexus and coolness in the forehead. At the highest level of AT, patients learn to induce “special mental states” in themselves. Patients mastering the classical version of AT, at this stage, consistently learn the ability to vividly imagine some color in front of their inner gaze, then a given object, and, finally, imagine images of abstract concepts (“beauty”, “happiness”, “justice”, etc.). In conclusion, those involved in AT, being in a state of deep immersion, ask themselves questions like “What is the meaning of work?”, Getting the answer to them in the form of visual images. In the future, the method of autogenic training was widely used by various psychotherapists and was significantly modified in accordance with applied tasks.

Conclusion

It is necessary to constantly develop positive thinking. A positive perception of reality means that we should focus our efforts on solving the problems we face, and not complain about their existence. The winner bites into the problem, while the loser tries his best to get around it, but constantly runs into it. There are only two types of problems: problems that we can solve and problems that we can't do anything about. Positive thinking involves the rejection of fruitless complaints about far-fetched and not yet existing difficulties. It is all the more unproductive to envy others - it is better to rejoice at their progress and ask them for advice on how we can succeed in our activities.

Dale Carnegie and NLP techniques. The code of your success Narbut Alex

How to anchor your positive perception of yourself and the world

The state when you feel at your best, when your self-esteem is consistently positive, is one of the most important resource states. And if other resource states can change depending on the situation (for example, sometime we need joy, sometime we need cheerfulness and activity, sometime high efficiency), then a normal positive self-esteem is needed always and everywhere, regardless of the situation.

This means that we need to find ways to consolidate this state in order to enter it literally in a matter of minutes. This is especially necessary for those people whose self-esteem is not very stable, tends to fluctuate, changing depending on the circumstances.

To consolidate any state and gain the ability to enter it automatically in NLP, there is a technique called anchoring .

Anchor is an external stimulus, which is a set of signals - visual, auditory, kinesthetic - which, resembling something similar from the past, cause a certain automatic reaction in a person in the present.

Anchoring is the process of setting an anchor, that is, creating an external stimulus for oneself or for another person that can automatically trigger one or another reaction, for example, create favorable resource states, tune in to positive experiences, stimulate some useful activity, etc. In the future, this external stimulus allows you to enter the desired state at any time almost instantly.

Here is the most typical example of an anchor: you heard on the radio or from the window of a neighboring house a well-known old tune with which you have fond memories. For example, it reminds you of your youth and your first date. You immediately seem to be transported there, plunged into a romantic mood, a smile appears on your lips, and your eyes take on a dreamy expression. This is enough to create a pleasant mood for the whole day. And for some reason, all the people around seem so good, and everyone smiles at you, and everything works out for you.

The melody, that is, the auditory image, acted as an anchor here. There are also anchors visual (visual image), kinesthetic (for example, touch).

An anchor is nothing more than a representation, that is, the result of your brain processing visual, auditory, kinesthetic signals. You see a picture, hear sounds, experience sensations - in response, a reaction associated with the corresponding signals is activated.

You can create anchors for yourself that will automatically turn on the desired resource states, even if you do not imagine the signals corresponding to them. So, you can create an anchor that will magically turn on your positive self-esteem at any time.

For this, some kind of kinesthetic influence is best suited as an anchor. It can be supplemented with a visual signal (sound, word) and a visual image, but it is better to take bodily sensation as a basis. For example, clenched fists, or pressing the palm on the knee, or closed fingers can become an anchor. You can use such an anchor in any situation, and for this you will not need the help of other people, or any additional conditions, because we can close our fingers or put pressure on our knee at any time, anywhere and anytime.

By inventing such a gesture or movement, you are already creating a stimulus that will cause you to have a corresponding state. Now we only need to associate this stimulus with the state that you want to learn how to enter instantly. For example, it is a state of confidence, or determination, or any other productive state.

To anchor it, of course, you must first enter this state. You can conjure it up in your imagination by entering the appropriate resource state - but you can also anchor the state of confidence, determination, positive attitude towards yourself that you will have in real life circumstances in a natural way.

For example, you have completed a difficult job, everyone congratulates you, rewards you, you feel on the crest of success - apply the anchor you have invented at this moment: for example, clasp your fingers, press your knee, etc. This gesture will be linked in your subconscious with a feeling success, triumph, joy, your strength - and you can enter this state again at any moment, simply by applying this anchor again.

If you have a well-developed auditory system, you can add some sound to the anchor, for example, saying out loud or to yourself the word "Hurrah!", "Yes!", or something similar. You can include visual imagery here if you like, especially if you have a good visual system. Maybe you have noticed that some people have favorite little things, something like talismans, which they always look at before some responsible business. Actually, these are the same anchors that contribute to entering the desired state.

Now consider the specific conditions that must be met in order for the anchor to be installed correctly. Here they are:

Each anchor should be a unique gesture or movement whose purpose is to be used only as an anchor and nothing else. Common gestures (e.g. shaking hands, folded fingers to say “okay”, etc.) and gestures that you use quite often in life are not suitable for creating anchors: for example, you have a habit of rubbing your temples , twist a curl in your fingers, or stroke the back of your head. They can no longer be anchors, an anchor needs a gesture that you don't use for anything else, anywhere, ever.

Each anchor should only be associated with one specific state. For example, if you use a fist on your knee to create a state of confidence, then for a state of concentration, mental activity, or any other, you will need to come up with a different gesture. This guarantees the purity of the anchor - that is, its ability to cause exactly the state that is needed, without the admixture of others.

The anchor should be simple, easy to use, and one that you can use in any environment. Therefore, give up any complex gestures and movements, especially those that may cause bewilderment of others. Do not supplement the kinesthetic anchor with auditory and visual images if you feel that this may make it difficult for you to use it.

The anchor must be set at the moment when you are at the peak of experiencing the corresponding state, that is, you are experiencing it as intensely as possible. Don't anchor unless you're sure you've achieved that intensity.

Don't worry if you don't manage to anchor the first time. Here, as in any other business, training is needed. Don't be afraid to try and fail. Start by setting anchors for those states that are easy enough for you to enter. For example, take a resource state already familiar to you and experienced many times, and anchor it. When you succeed, it will become easier and easier to anchor more complex states.

Anchors can be used in almost all situations where you need to instantly enter the desired state. For example, if you are nervous before an exam or an important meeting, anchor the calm state. If you are afraid that you will not be able to cope with some creative task - set the anchor to a creative, inspired state. If you feel that some circumstances can spoil your mood - create an anchor for cheerfulness and good spirits.

The number of anchors is unlimited - get creative when deciding how, when, and what states you want to anchor.

Exercise 2. Set the anchor to the state you want

Select the state you want to anchor.

Decide which specific unique kinesthetic anchor you will set up for this state. Choose something simple - for example, you can squeeze your earlobe, or connect the little finger of one hand with the index finger of the other, or wrap your palm around your knee, etc. But do not use this gesture until you enter the desired state.

Recall an episode from your life when you were in such a state - and enter it again, reproducing all the visual, auditory, kinesthetic signals. You can take the same position so that the body feels the same as you felt then, remember what expression you had on your face, how you gestured, what you said, thought, felt.

In your imagination, live the situation as if it is happening to you right now, and you perceive it from the inside, as a participant.

Mentally amplify all signals - visual, auditory, kinesthetic. Experience it all over again, as intensely as possible. The desired state should manifest itself as clearly as possible. That is, you must experience it emotionally, strongly, vividly and deeply.

When you feel that you are experiencing the desired state at maximum intensity, set the anchor, that is, make the gesture that you have chosen as the anchor. If you like, add visual and audio cues, such as saying the word "Yes!", and visualize some symbol of your positive state (such as an award or a gift you received when you were at your peak). But remember that visual and sound images are not required - in principle, one kinesthetic signal is enough).

After setting the anchor, hold it until the intensity of the experienced state begins to decrease. On average, this can last from 5 to 25 seconds, but it is necessary, of course, to determine the duration of the anchor installation, not by a stopwatch (by no means!), but only by your own feelings.

As soon as the intensity of the experience begins to decrease even a little, immediately remove the anchor.

You can repeat the setting of the anchor several times, each time again reaching the peak intensity of the desired state.

Then exit the experienced state. After a while, check the anchor - install it, and if you did everything right, the desired state will return to you again by itself.

Now you can use this anchor whenever and wherever you need to enter the appropriate state again.

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Routine work, stress from communicating with a large number of people, hidden stress from winter, “traffic jams” and colds + the eternal confrontation between those who have a “glass half empty” and those for whom not only glasses are always full, but also other aspects of life - all this can be the reason for turning you into a complete pessimist. If you look closely, there are enough reasons for pessimism and even depression: you just need to look at our economy and the state of the labor market (but we will not go into this topic, otherwise we risk moving from life hacks to politics and economics). However, there are several ways to set yourself up not only for “filtering” the negative, but also for a positive perception of reality (even such a difficult one as ours).

What is the real source of optimism?

Each person has his own set of rules and patterns for interpreting certain events that concern him. It is much easier for pessimists to find reasons for sadness, and for optimists it is much easier to find reasons for joy; and there is nothing strange about it.

It's all about the initial installation, which we apply even to the most seemingly elementary things. It is clear that wars, illnesses or death not only upset, but also frighten people, make them experience not only physical, but also moral suffering. However, for some reason, most of the people around us prefer to make tragedy out of being stuck in a traffic jam on their way to work, or to rejoice only when they save money for a new car in the distant, indefinite future. As a result, the chronic feeling of "unhappy" takes up most of the time in a pessimistic person.

Optimists create “little rules” for themselves, thanks to which they perceive the same situations differently: “any day that you are on the ground, and not under it, is already a reason for a great mood” (as in the saying).

Create “little rules of optimism” for yourself

To set yourself up for a positive perception of reality, there is no need to resort to sedatives, neurostimulants or obsess over finding the positive in everything that happens to you. Enough small rules of behavior and perception in relation to a particular situation in your life (this is like training, you need to accustom yourself to them at first, but then it will become easier):

1. Sit down and write a list of your rules

Take a pen and a piece of paper (no computers or monitors) and write down your own "little rules" in the format of the following statements, divided into 2 types:

• "I feel unhappy when the following happens: ... (and a list in a column)"
• "I feel happy when: ... (and again the list in a column)"

You don't need to make big lists. The accuracy and completeness of the list is less important here than the feelings and emotions themselves that are transmitted through these “little rules”: it is important what comes to your mind first when forming the concept of “negative emotion” and “positive emotion”.

2. Pay Attention to Your Results

Have you made lists? Now sit down and reread the results as if it were not written by you, but by an outsider. What sensation arises? Was it written by a pessimist or an optimist? Is it easy for such a person to be happy or is it easier to feel unhappy?

The proof that such introspection works is the fact that you have reached this stage. If you didn’t feel somewhere deep down that something didn’t suit you in your attitude to life, then you wouldn’t have “climbed” so far in this exercise.

Most often, it will turn out that part (or even a significant part) of your expectations from life is significantly underestimated, because you are already subconsciously prepared for the fact that nothing will work out, and in order not to be upset again, you simply do not take any steps towards that. which upsets you.

3. Rework your rules for the better

Now it's time to get a little creative. Take a second sheet of paper, take a deep breath and ask yourself again:

• What daily events can make you feel happy?
• What non-standard events can make you feel unhappy?

Formulating answers to these questions is an important task. Consider all the possibilities and give answers to what you would like to see in your life. The first question is to list as many things, events and phenomena as possible. And make the second list shorter: include only the most serious and really sad events in it.

When you've finished making your lists, rewrite your "rules of optimism" in the following format:

• “I am happy when… [event]”
• "I'm only unhappy if... [event]"

Formulations play an important role here. As a result, you will get 2 sheets of paper: on one of the “pessimist rules” by which you live now, on the other - “optimist rules” by which you would like to live and in which you want to believe in the future.

4. Now burn the old rules

It sounds a bit weird and childish, but a simple "burning ritual" of no longer needed rules works, and here's why.

Over the past more than 125 thousand years of human history, one of the distinguishing skills of a person has become the ability to control fire. Fire has become a part of rituals, religions and rituals - from native idols to Catholic churches. The importance of fire in human life is laid down at a subconscious level in generations of people, and burning is a way to translate something materialized (like words on paper) into something intangible (make it so that everything “leaves and does not return”). Burn the past attitude to life - a small ritual that will serve as a kind of emotional release.

5. Post new rules so that they catch your eye daily.

The old rules must be replaced by new ones. Attach the sheet with the new rules next to your desk, near your computer monitor, or near your bathroom mirror. Make sure that each of your days begins with an involuntary reading of these rules, so that you yourself pronounce / read the rule written by hand every day, setting your brain to perceive in reality, first of all, its positive, and not its negative sides.

The key to optimism, a healthier lifestyle, new opportunities in life and work is in your hands, just try it!