There are enough sources of music for relaxation on the Internet. It's calming. Sometimes it's nice to listen to such a melody to relax after a hard day's work. But if you have a neurosis, then listening to music is not enough. It is necessary to conduct relaxation classes under it.

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Why do relaxation exercises help to overcome neurosis?

The American psychiatrist Edmund Jacobson (his surname Jacobson is also read as Jacobson) noticed that the synthesis of thoughts is preceded by muscle tension. He deduced the dependence of mental activity on the contraction of skeletal muscles.

In the 20s of the last century, Jacobson developed a system of exercises to relax the body, which helps to get rid of neuroses. Although yoga has been using this technique for centuries.

What exercises will be effective for neurosis? How to fulfill them? These questions can be answered on this page.

Fifteen-minute sessions a day are enough for the nervous system to begin to stabilize in the disorder. But no one limited time: if you practice longer, it will only benefit.

Class time

If you decide to master relaxation exercises, then it is important to choose the right time to perform them:

• It could be before bedtime. Then relaxation will smoothly turn into dreams. As a result, the brain and body will get a wonderful rest.
• Exercising in the morning can be even more beneficial, as it sets the mood for the rest of the day. It depends on whether corporate transactions, career advancement or ordinary family relationships will be successful. In addition, neurosis does not like a good mood.
• Having taken up relaxation after a hard day, you can relieve tension, restore strength, remove negativity if it appeared during work activities.

Any time will do. Yoga talks about it. It is important that you do not rush anywhere during the classes. Otherwise, the session will not benefit.

If the thought gets into your head that you start the session at 2:00 pm, and at 2:30 pm you need to catch the bus, then your brain will not be able to relax. Indeed, in such planning, the experience is obviously embedded: “Will I succeed or not?”

How to conduct sessions in the morning? You need to make time. For example, you first do the exercise, and then the rest of the things: breakfast, morning toilet, preparing the necessary things for work. In this case, there will be enough time for the session. In extreme cases, you threaten to be left without breakfast or you will not have time to brush your teeth. But this will not harm your health: a sandwich and a toothbrush can be taken to work. Over time, everything will work out: the body will get used to the new routine, and relaxation will begin to improve your nervous system.

Jacobson technology

An American psychiatrist believed that thought processes arise due to muscle tension. True or not, it's up to you. But it is not in vain that a person wrinkles his forehead when he thinks hard.

By relaxing the muscles of the forehead, the entire head, and then the trunk, Jacobson learned to get rid of the obsessive thoughts that cause neurosis. Next, his methodology is presented.

Tension-relaxation

Lie on your back. For convenience, it is better to lay a rug.

Bend your arms at the elbows and tighten.

Feel the strength of the excited muscles.

After a few seconds, release the tension by breathing a sigh of relief. Lower your exhausted hands to the floor.

Repeat all over again several times.

Similar exercises are done for the muscles of the legs, torso, head, and even for the tongue and eyes.

Decreasing voltage

Perform jerky contractions and relaxation of the muscles of the hands, as if squeezing and releasing an expander. In this case, each subsequent push should be weaker than the previous one until the tension goes into complete relaxation.

Perform the same actions with the muscles of the legs, torso, head.

Getting rid of excess stress

The following exercise does not require a special time and place. It can be performed on the street, at work, in transport.

The technique is as follows: you need to mentally walk through your body and relax the muscles that are not involved in maintaining balance.

Relaxation versus neurosis

As you gain experience, you will be able to learn how to calm unnecessary muscles at a certain moment. This skill will help block the neurosis.

Study yourself. Determine which muscles tense during a stressful situation, experiences and try to relax them. This should calm the nervous system.

Yoga

Yogis possess the art of mastering their consciousness. Among them it is difficult to find a patient with neurosis. They immerse the body in a state of trance with the help of special exercises. In this state, yogis relax, rest and tune their subconscious to the right wave.

Facial relaxation

The exercise can be performed standing, sitting or lying down.

As you inhale, tighten the muscles of each part of the face: forehead, eyes, nose, cheeks, chin. The tension should move to the tongue and neck, and then capture the entire body.

Stay in this state for a few seconds, holding your breath.

Then you can exhale, "pushing" the tension into the floor.

In this case, a feeling of heaviness of the body should arise: you are like a magnet stuck to the floor. Sweet relaxation, tingling on the cheeks and calmness should accompany this.

If you get that impression, then you are almost a yoga master. Otherwise, catch the pleasant sensations and hold on to them in every session. You will succeed!

Whole body relaxation

Take a horizontal position face up. The arms are extended to the hips. The legs are slightly apart. Breathing is slow and deep. At the same time, the body begins to relax, and the brain calms down. This is what yogis strive for.

Inhale gently. Bend your knees at the same time. Squeeze your fingers, feet, ankles, calves.

Hold your breath for up to 10 seconds.

Exhale, releasing muscle tension.

Do similar exercises for all parts of the body.

Improve yourself

Yoga exercises are called asanas. There are millions of them, but only a few dozen are popular. They are unusual, but imitate the positions of animals in different settings. In addition to relaxation, rhythmic breathing and energy management are practiced here.

It is advisable to choose a set of several asanas that you like best and do them regularly.

By doing yoga, you will not only comprehend the science of relaxation, but also be able to control your mind. This will give positive results for the treatment of neurosis.

Autotraining

On the basis of yoga, Europeans received auto-training. Its creator was a doctor from Germany I. Schultz. The training technique is described below.

Take a familiar position for passive rest: you can lie on a bed or sit in a chair. Close your eyes.

It is important to feel relaxed to such an extent that it is too lazy to move. This is helped by the technique of "lead" and "fire".

First, mentally pour lead into each hand. At the same time, say: “My right hand becomes heavy. The left hand is gaining weight.

Do the same with your legs.

Then fill your hands with warming fire, saying this text: “The right hand is getting warmer. The left hand is warm.

Keep your feet warm in the same way.

Using the lead and fire technique, relax your entire body.

You may want to sleep. But this is not necessary. Hold the resulting state. It's called trance.

After making sure that you are in control of your condition, start pronouncing the text prepared in advance. Its purpose is to evoke feelings of bliss and serenity. It may look like this: “I am calm. I feel warm and pleasant. I am relaxed ... ”Each sentence is allowed to be modified and repeated several times.

To get out of the trance state, you need to prepare your consciousness by telling it: “Now, on the count of one, two, three, I will open my eyes and I will feel great ...”

Count to three slowly.

Open your eyes.

Shake off the accumulated heaviness from your hands, and then from your feet.

This session is over.

You can stand up and assess your well-being. There should be a feeling of relief. If instead you get a headache, then you have not dropped all the heaviness received in the trance state. Try again to throw off the remnants of "lead" from the head and the rest of the body.

After a few relaxation sessions, you will be more successful at this. try! Then you can get rid of neurosis forever!

When a person is under stress, when he is afraid, angry or worried, his breathing becomes convulsive, superficial. Since the whole human body at this moment is filled with negative emotions and experiences, the breath is simply blocked by them. When a person calms down, his breathing becomes unhurried, even.

That is, with full breathing, the excitement disappears and a state of relaxation is achieved. Therefore, each person needs to learn how to breathe correctly (emphasis on the word "correctly"). “How is it, because we are able to breathe from birth,” you ask. True, we all know how to breathe, but not everyone does it correctly.

Images can have completely different effects on a person: some make us joyful and energetic, others sad and sad. It is important that a person is able to find the image that will help him achieve a state of complete relaxation. Let your imagination run wild, look for that very image and feel exactly how it affects you.

Perhaps images of yourself soaking in a warm bath with aromatic herbs, or relaxing on a soft feather bed that envelops you with its tenderness and warmth, will help you achieve a state of relaxation. In a word, you need to try to immerse yourself in a situation that is pleasant for you and has a beneficial effect on you.

And finally, some relaxation techniques
from women's magazine JustLady. Choose a time when you will be alone at home, and no one will disturb you. Start with your dominant hand: relax the palm, feel how it is, and then the whole hand becomes warm and heavy. Then move on to the rest of the body.

Each person must find their own: for some, muscle tension and relaxation exercises will help, for others, breathing training or verbal persuasion. In a word, you need to find your own way for the greatest relaxation. Just Lady magazine draws your attention to the fact that exercises will not lead to maximum relaxation the first time.

Alisa TerentyevaWomen's magazine JustLady

Modern society exposes people to a large number of stressful or conflict situations. Such tension can lead to a large number of various troubles, one of which can be neurosis, which is quite often complicated by muscle tension, convulsions, spasms and other manifestations. Muscle tension in neurosis is a particularly urgent problem, since it occurs in the vast majority of neurotics.

Psychiatrists have established that muscle tension affects mental processes, that there is a direct relationship between mental activity and contraction of skeletal muscles. Based on this discovery, a system of body relaxation exercises was developed. Relaxation sessions for neuroses are very effective.

The main thing is to choose the right time for relaxation. Here are the possible options. Exercises can be done:

1. Right before bed
   . Such relaxation sessions in case of neuroses will smoothly turn into dreams. A good rest for the body and brain will be provided.
2. morning hours
   . The result of the classes will be good, because with their help a good mood is formed for the whole day.
3. After a working day
   . Classes in the evening hours will help relieve stress, get rid of the accumulated negativity and restore strength.

Any of the above will do. The main thing is that there is no need to hurry somewhere. Otherwise, the benefit of the session will be zero.

The ability to relax is very good for mental health

Learning the basics of psychoregulation is possible thanks to the work of the first inventors of autogenic training, Vladimir Levy and Johann Schulz. The methods of these psychologists on the use of self-discharge in the medical field and everyday life formed the basis for the treatment of diseases of the central nervous system. Autogenic training, described in the works of Levy and Schulz, will help to gain self-confidence, improve the functioning of internal organs and relieve psychological stress.

This method of restoring the nervous system helps to reveal a natural ability in a person - self-hypnosis. The main goal is to set up your body for recovery through meditation, complete relaxation of the body and moral calm. According to Schultz, after auto-training, certain therapeutic effects occur:

• physical and moral calm;
• strengthening the central nervous system;
• awakening of the body's defenses;
• gaining self-confidence.

By Vladimir Levy

The self-regulation training course according to Vladimir Levy consists in the use of self-hypnosis formulas to relieve moral and physical stress, restore the nervous system. The therapeutic effect is achieved both verbally and through imagination. The auto-training mastering program takes place over a 15-week course, and its main part is based on the principle of mental “tension-relaxation” of muscles. Such therapy helps if you are fully interested in the process and believe in your own capabilities.

It is prescribed by a psychiatrist or psychotherapist based on an analysis of the clinical picture. The following groups of drugs may be prescribed:

• tranquilizers;
• antidepressants;
• nootropics;
• small neuroleptics.

Tranquilizers or anxiolytics are sedatives, relieve internal tension, relax muscles and have an anticonvulsant effect. Preparations of different chemical groups are used. Popular drugs are Sibazon, Phenazepam, Dormicum, Phenibut, Diazepam. They are used in a short course in the acute period. It can not be taken for a long time, addiction occurs and an increase in doses is required.

Antidepressants or thymoleptics are drugs that target the emotional sphere. Their action is based on an increase in the concentration of serotonin and norepinephrine in the brain, which directly affects the mood of a person. Antidepressants of the latest generation - Sertraline, Paroxetine, Anafranil, Fluoxetine, Calixta, Prozac, Elycea.

Nootropic drugs or neurometabolic stimulants improve all higher cortical functions - memory, attention, thinking. Drugs improve the uptake of glucose by the nervous tissue, stabilize membranes, accelerate the synthesis of nucleic acids, and increase the energy of neurons.

Nootropics improve the integrative (coordinating and generalizing) activity of the brain, optimize bioelectrical activity. These are such popular drugs as Nootropil, Piracetam, Phenotropil, Semax, Cortexin, Cerebrolysin, Mexidol.

Antipsychotics or antipsychotics are used in cases where the state does not reach the level of psychosis, for which they are called "small". These are Sonapax, Melleril, Eglonil and some others. Their calming and inhibitory effect is much stronger than that of tranquilizers, they are rarely used in neuroses.

An experienced massage therapist determines a person with a neurosis even with a cursory examination. The specialist sees muscle clamps located in characteristic places: on the back of the head and neck, on the forehead, in the corners of the mouth, in the shoulder girdle and on the back.

Many of these characteristic places can be treated independently; relatives can be involved to massage the areas of the shoulder girdle and back. Self-massage is performed in circular motions clockwise and counterclockwise, the treatment time for one zone is 3-5 minutes.

Neurosis is a whole range of mild mental disorders, the main distinguishing feature of which is anxiety, chronic psychological discomfort. These ailments "live" in the subconscious of a person and negatively affect his "I" through various psychological mechanisms (repressed memories, etc.).

Unlike psychosis, neurotic disorders do not lead to a loss of touch with reality. They do not have a destructive effect on the human personality. Nevertheless, often a patient suffering from this disorder practically loses the ability to make volitional decisions, to act, although he is aware of the abnormality of his situation, retains a critical view of things.

1. Right before bed. Such relaxation sessions in case of neuroses will smoothly turn into dreams. A good rest for the body and brain will be provided.
2. Morning hours. The result of the classes will be good, because with their help a good mood is formed for the whole day.
3. After a hard day's work. Classes in the evening hours will help relieve stress, get rid of the accumulated negativity and restore strength.

If classes are carried out regularly, the body adapts, relaxation will begin to “debug” the nervous system, bring it into full order.

There are a number of psychological techniques for the treatment of neurosis, which a person can easily master himself and be cured in the early stages of the disease. Consider the following psychotherapeutic methods of dealing with neurotic states:

• relaxation, meditation;
• autogenic training;
• game therapy (effective for preschool children);
• crowding out.

The main tools of auto-training

This is a certain psychological technique that helps a person gain moral peace through some self-hypnosis techniques. The essence of this process is calming the nervous system and relaxation of the whole organism, even in conditions of daily stress. According to psychologists, auto-training is a hypnotic effect, but the main feature of self-hypnosis is direct participation in the process. The value of such training lies in the ability to:

• manage muscle tone;
• cause at will the necessary emotional state;
• positively influence the nervous system;
• focus on what you want.

In addition to the natural methods of auto-training, there are mental tools for self-regulation, which are expressed in visualization (the influence of mental images), affirmations (the power of words), breath control and muscle tone. They contain one common concept - meditation. Auto-training tools can be used in any situation, especially when the emotional state has reached a negative peak. Meditation to calm down is a good way to fix a disturbed nervous system.

Breath control

This is an effective means of influencing the emotional parts of the brain and tense parts of the body, which is part of auto-training. There are two types of breathing - chest and using the abdominal muscles. The ability to manage both methods of relaxation of the body leads to different effects. Deep and measured breathing with the stomach will lead to relaxation of tense parts of the body.

Another way of auto-training is to release muscle clamps from tension. They often arise from a negative emotional state. The ability to relax the muscles in the body will help to quickly restore strength. After the relaxation procedure, a well-treated muscle will feel a pleasant heaviness and warmth. It may not be possible to relieve nervous tension all over the body at once, so it is worth paying attention to certain parts of the body.

Main subtypes of the disease

Neuroses are divided into various subtypes. The main ones include:

• Anxiety disorders and phobias
  . They are characterized by painful suspiciousness, reaching panic. Often they cause psychogenic symptoms (sweating, palpitations, dry throat, coughing fits, pressure surges and other unpleasant sensations).

Phobias are "tied" to specific objects and circumstances (fear of the dark, open spaces, dogs). This is their difference from anxiety disorders, whose symptoms are caused by more general causes (fear that everything will not go as we would like, distrustful anxiety about change, etc.). Treatment - pharmacological (tranquilizers, antidepressants) in combination with psychotherapy.

Now you can choose the most suitable pills for phobias and fears for a particular person. They release enough. But it should be remembered that prolonged use of medications can lead to addiction, impair memory and attention. And many medicines only work on the symptoms, but do not eliminate the cause of the problem.

• Hysteria
  . Psychogenic loss or disruption of the functioning of a particular organ or system of the body is the main feature of the disease. For example, a person becomes deaf, although everything is in order with his hearing, or he has a fever for no apparent reason. Patients with hysteria are easily suggestible, and their behavior is very immature, so they often become objects of manipulation.

The cause of hysteria can be any event that traumatizes the psyche

The disease usually develops after some traumatic event. For example, a victim of sexual violence may develop a hysterical reaction in the form of paralysis of the lower extremities when hinted at sexual contact. The disease is treated with psychotherapeutic methods.

• Obsessive Compulsive Disorder
  (known as obsessive-compulsive disorder). The constant intrusion into the consciousness of “uninvited” thoughts and desires, as well as the performance of repetitive actions, are the main signs of the disease. Intrusive thoughts often take the form of "chewing" certain ideas or incoherent "stream of consciousness". Repetitive actions are either constantly performed simple movements (champing, clattering your tongue, turning your head) or more complex rituals (regularly watching the same movie, periodically checking if all the dresses are in place in the chest of drawers, buying a specific book in each bookstore ). Researchers believe that the occurrence of obsessive-compulsive disorder, in contrast to the same hysteria, is primarily due to neurobiological rather than psychological factors. An imbalance of serotonin, dopamine and some other neurohormones is considered the main cause of the disease. He is treated with antidepressants in combination with psychotherapy.
• Dysthymia
  (another name is neurotic depression). This disease is something like a “mild” form of clinical depression. The disease develops as a reaction to an internal subconscious conflict or traumatic event, such as the loss of a loved one. Symptoms of the disorder include chronic blues, mental and physical lethargy. Psychogenic and somatic manifestations are also common (sleep disturbance, indigestion, severe migraines, muscle pain, etc.). The disease is treated with the help of psychotherapy.
• Neurasthenia
  . The disorder is characterized by a chronic feeling of fatigue, very fast fatigue and general exhaustion of the body. There are also frequent problems with sleep and an almost complete lack of appetite. The main method of treatment is psychotherapy.
• Depersonalization disorder
  . The symptomatology is dominated by a subjective psychological feeling of the unreality of what is happening, alienation from one's own Self, one's body and the surrounding reality. All the patient's senses are greatly dulled, he can hardly feel pain or smells, it is difficult to understand who he is and where he is. In treatment, preference is given to psychotherapeutic methods.

Neurosis is a disease that occurs as a result of a deep psychological conflict. Very often, these contradictions are formed in childhood after severe stress or psychological trauma. Sometimes the disease appears even in infancy. Thus, the taking of a child from the mother's breast can lead to the emergence of a neurosis.

Neurosis, as a rule, has a latent implicit form. He seems to be "buried" deep in the subconscious. So even a well-educated person does not know what is the cause of his psychological problems. The defense mechanisms of the psyche are doing their job. They block the subconscious "center of tension" and transform it into symptoms of neurosis. And even if we were Einsteins, we cannot overcome neuroses with a simple volitional or intellectual effort.

In most cases, they cause severe stressful situations that exhaust the nervous system. These, for example, include bullying a child at school or constant humiliation by loved ones, the first unsuccessful sexual experience in youth, a break in relations with a loved one.

• Anxiety disorders and phobias. They are characterized by painful suspiciousness, reaching panic. Often they cause psychogenic symptoms (sweating, palpitations, dry throat, coughing fits, pressure surges and other unpleasant sensations).

• Obsessive-compulsive disorder (known as obsessive-compulsive disorder). The constant intrusion into the consciousness of “uninvited” thoughts and desires, as well as the performance of repetitive actions, are the main signs of the disease. Intrusive thoughts often take the form of "chewing" certain ideas or incoherent "stream of consciousness". Repetitive actions are either constantly performed simple movements (champing, clattering your tongue, turning your head) or more complex rituals (regularly watching the same movie, periodically checking if all the dresses are in place in the chest of drawers, buying a specific book in each bookstore ). Researchers believe that the occurrence of obsessive-compulsive disorder, in contrast to the same hysteria, is primarily due to neurobiological rather than psychological factors. An imbalance of serotonin, dopamine and some other neurohormones is considered the main cause of the disease. He is treated with antidepressants in combination with psychotherapy.
• Dysthymia (another name is neurotic depression). This disease is something like a “mild” form of clinical depression. The disease develops as a reaction to an internal subconscious conflict or traumatic event, such as the loss of a loved one. Symptoms of the disorder include chronic blues, mental and physical lethargy. Psychogenic and somatic manifestations are also common (sleep disturbance, indigestion, severe migraines, muscle pain, etc.). The disease is treated with the help of psychotherapy.
• Neurasthenia. The disorder is characterized by a chronic feeling of fatigue, very fast fatigue and general exhaustion of the body. There are also frequent problems with sleep and an almost complete lack of appetite. The main method of treatment is psychotherapy.
• Depersonalization disorder. The symptomatology is dominated by a subjective psychological feeling of the unreality of what is happening, alienation from one's own Self, one's body and the surrounding reality. All the patient's senses are greatly dulled, he can hardly feel pain or smells, it is difficult to understand who he is and where he is. In treatment, preference is given to psychotherapeutic methods.

Indications and contraindications

Auto-training is suitable for people suffering from such ailments as: neuroses, panic attacks, neurasthenia and other psychosomatic diseases. Self-hypnosis shows good performance in curing diseases based on emotional stress (bronchial asthma, endocarditis, hypertension, gastrointestinal disorders, constipation, and others).

Neurosis, its consequences and manifestations

One of the main symptoms of this disease is anxiety. It comes in several types:

• Emotional, in which a person suffers from all sorts of disturbing thoughts, memories, or expectations. Patients carefully consider events that have happened in their lives before.
• Physical, in which there is tension in the muscles. It is difficult for people to relax due to the fact that involuntary contractions of the muscles of the neck, chest, limbs develop, they begin to twitch, as it were.
• Motor, requiring a constant presence of a person in motion, twitching of the legs is noted.

A person suffering from neurosis brings a lot of trouble to loved ones.

A person suffering from such a disorder has a very diverse anxiety symptomatology. She can:

1. Be emotional in nature: a person is constantly tormented by anxious thoughts about a certain event, or he is pestered by fears and fears related to the future, health, work or family. The patient's head can simply be torn apart by the disturbing "chewing" of what has long passed.
2. To have a physical form is manifested by constant muscle tension, inability to relax.
3. Expressed in motor disorders and the so-called akathisia, when in order to somehow reduce anxiety, a person has to constantly move or twitch his legs. He is tormented by a terrible restlessness,

So if someone is interested in whether it is possible to go crazy with neurosis, then the answer, I think, is obvious. Any psychiatrist will confirm this: in severe cases, neuroses "flow" into fleeting reactive psychoses.

Video for autogenic self-regulation

Managing your psycho-emotional state is called self-regulation. As a result of successful work on oneself, one can achieve the effects of calming (reducing emotional tension), recovery (eliminating manifestations of depression) and activation (increasing psychophysiological reactivity). Natural methods of self-regulation of the nervous system are:

• healthy sleep;
• healthy food;
• music;
• rest and others.

It is difficult to use such auto-training techniques at work and in other public places where stress or fatigue can overtake. The most accessible methods of natural self-regulation are:

• laughter, humor;
• thinking about pleasant things;
• smooth body movements (sipping);
• admiring pleasant things (flowers, paintings, etc.);
• bathing in the sun;
• pleasant sensations from inhaling fresh air;
• compliment support.

If you do not know how to relax with the help of auto-training to calm the nervous system, then these useful videos are for you. Experienced psychologists will share the secrets of self-regulation. Doctors will answer exciting questions: what verbal commands exist, does therapeutic music help the nervous system, what auto-training methods are best to use. Learn how you can calm your CNS through self-guided mental, verbal, or breathing exercises.

How to relax the nervous system

Self-conducting auto-training to calm the nervous system is possible thanks to some existing methods. For each of them, psychologists have compiled detailed step-by-step instructions:

1. An example of self-regulation using breathing, after which the body will become calmer and more balanced:
   • take a deep slow breath, counting to four to yourself;
   • protrude the stomach forward, keeping the chest motionless;
   • hold your breath for a count of 1-2-3-4;
   • exhale smoothly, counting from one to six;
   • Hold your breath again for a few seconds before the next breath.
2. Autotraining for muscle tone management:
   • sit on a soft, flat surface;
   • inhale and exhale deeply;
   • mentally find the most tense parts of the body;
   • focus and tighten the clamps even more (on inspiration);
   • feel the tension that has arisen;
   • drop it sharply (on exhalation);
   • carry out the procedure several times.
3. Auto-training exercises using the verbal method:

• formulate an order to yourself;
• repeat it mentally several times;
• if possible, say the order out loud.

Neurosis is a condition that is provoked by the exhaustion of the nervous system, manifested by anxiety, various autonomic dysfunctions against the background of the patient's complete somatic health. The term neurosis was first used in the mid-twentieth century by the Scottish specialist William Cullen. To date, the classification of neuroses includes a large number of different pathologies. This diagnosis is quite simple to establish, since it is manifested by the following symptoms:

• Hypersensitivity to stress loads;
• Excessive excitability;
• Sleep disturbance;
• Decrease in sexual desire, satisfaction from sex, potency;
• Constant anxiety;
• Muscle tension, muscle pain, muscle twitching.

In the early stages of the development of neurosis, when it has not yet become chronic, relaxation is combined with meditation and auto-training.

• Meditation and relaxation
  . Their basis is the complete relaxation of the physical body and mind. You should relax to such an extent that the consciousness is completely turned off and becomes free from all mental processes and external information flows.

You need to start with relaxation. It is necessary to take a comfortable position for the body and close your eyes. Breathing should be deep and slow. Having completely relaxed, you need to draw in your imagination a “calm harbor” and mentally land on its shore. The duration of meditation is from several minutes to half an hour.

• Autogenic training
  . The essence of the technique is to learn how to inspire positive emotions in yourself, “instill” a sense of happiness. It is necessary to completely relax and breathe evenly: deeply and slowly. A deep breath alternates with a slow and smooth exhalation, which should mark the release from negativity, from all “energy debris”. Just a few of these activities are enough to quickly relieve stress, fear neurosis becomes a reality.

Many complexes that poison life go away, confidence appears, the psychological state normalizes.

A mentally healthy emotionally strong person will never understand someone who suffers from neuroses. The patient grabs for any methods, drinks a lot of medicines, if only it becomes easier. What if they don't help? Then it is worth looking for a conspiracy from neurosis and turning to the Higher Forces. Who knows, maybe it will work?

Autogenic training is one of the ways to deal with neurosis

Violation of mental activity is a reversible phenomenon. Therefore, it can be argued that neuroses are temporary, and they can be got rid of.

• Meditation and relaxation. Their basis is the complete relaxation of the physical body and mind. You should relax to such an extent that the consciousness is completely turned off and becomes free from all mental processes and external information flows.

• Autogenic training. The essence of the technique is to learn how to inspire positive emotions in yourself, “instill” a sense of happiness. It is necessary to completely relax and breathe evenly: deeply and slowly. A deep breath alternates with a slow and smooth exhalation, which should mark the release from negativity, from all “energy debris”. Just a few of these activities are enough to quickly relieve stress, fear neurosis becomes a reality.

Today, according to statistics, every third person suffers from neuroses. The era of stress and conflict leaves a noticeable mark on our psyche, forcing us to adapt to the prevailing conditions. Not every person can afford to seek help from specialists and there are a great many reasons for this.

It turns out that eating right can speed up recovery from a neurotic disorder and significantly improve your general condition. A balanced diet is an excellent remedy for neurosis. There are several tips on the correct use of food for neurosis:

• do not overeat, eating without desire is not good;
• chew food thoroughly;
• do not drink water with food, and drink at least 15 minutes after eating;
• nutrition should be varied and correct;
• drink 2 liters of fluid daily.

Despite the fact that the neurotic state involves dieting, you can sometimes treat yourself to something sweet, such as chocolate, which is known to improve mood. It is not recommended to consume a lot of coffee, energy drinks, spicy and salty foods. It is also necessary to exclude the use of alcohol and smoking, which in neurosis, more than ever, provoke spontaneous outbursts of anxiety and aggression.

Negative emotions and depression negatively affect human health, not only the psyche suffers, but also internal organs. So, interpersonal conflicts lead to the development of functional dyspepsia (gastric neurosis), and emotional stress - to heart neurosis. Even with such a disease as neuropathy of the lower extremities, therapists prescribe antidepressants and sedatives, since psycho-emotional stress is considered one of the causes of its occurrence.

• conflict situations must be avoided;
• learn to control your emotions;
• in case of negativity - get rid of it with the help of special psychological techniques;
• you need to eat right;
• observe the daily routine;
• play sports, temper;
• learn to relax, rest and enjoy simple things;
• do not abuse alcohol and tobacco;
• find a useful and enjoyable hobby.

• do not rush, carefully chew food;
• do not fill the stomach "to the eyeballs";
• it is forbidden to drink after eating for 45 minutes;
• daily consumption of clean water should be at least 2.4 liters;
• make a menu of various dishes.

1. If you make a proper diet for neurosis, you can significantly speed up the process of recovery. Do not categorically exclude sweets from the daily menu. It is recommended to use dark chocolate, it contains endorphins.
2. It is worth limiting yourself in the use of fast foods, spicy and highly salted foods, various energy drinks and coffee drinks. Give preference to fresh juices, green teas, herbal decoctions.
3. Also give up bad habits. Smoking and alcohol have a tremendous impact on the nervous system, causing outbursts of emotions.
4. Psychotherapists strongly recommend taking a glass of water with the addition of ginseng or eleutherococcus after waking up. After a hard day's work, drink green tea with lemon balm or chamomile tea with honey.

1. Negative emotions and stressful situations adversely affect the entire state of the body. Due to frequent conflicts, nervous situations can lead to dyspepsia of the stomach and neurosis of the heart muscle.

Not everyone can afford to turn to a specialist for help. But if you let the disease take its course, in the end the problem will play a cruel joke on you. To overcome neurosis, be sure to make the right diet. Try to normalize the daily routine, take hot baths with medicinal herbs. Learn to manage stress.

Functional disorder of the nervous system or neurosis is a widespread phenomenon of life. A high level of general awareness of this can play a cruel joke on a person, since the initial manifestations of many serious illnesses proceed under the guise of neurosis.

Neurotic manifestations are characteristic of the debut of such diseases as hypertension, diseases of the digestive tract, even tumors.

It is impossible to independently determine what a person suffers from. For all incomprehensible disorders, especially for the first time, you need to see a doctor. The doctor performs a diagnostic search, during which it becomes clear which organ or system is affected. Diagnostic equipment is able to detect such disorders or birth defects that a person was not aware of. Understanding the level of your health will protect you from wrong actions, improve the quality of life and increase its duration.

Muscle pains and tensions of certain muscle groups are characteristic of all types of neuroses.

At the heart of the formation of tension and pain in muscle groups is the mechanism of displacement. In the mind of a person experiencing a neurosis, there are a lot of negative experiences: thoughts about a sad future, guilt, self-digging with derogatory conclusions, anger, resentment and longing. The stress hormones produced at the same time support the muscles and internal organs in a “combat” state, but motor discharge does not occur due to civilizational restrictions. We hold back and remain silent instead of hitting the offender.

For a long time, muscle tension does not go unnoticed. Gradually, it "breaks away" from the initial stress and becomes an independent problem.

» Autogenic Training: Relaxation Exercises

Autogenic training: POSE "COACHER ON THE DRAG"

Before engaging in autogenic training, loosen the waist belt, unbutton the top button of the shirt, loosen the tie knot, remove the watch, glasses A) sit on the edge of the seat so that the edge of the chair falls on the gluteal folds;

How to get rid of neurosis on your own

Consider simple and effective remedies for neurosis available to every person:

• motor loads, sports;
• daily regime;
• hobby;
• taking phytobaths, hardening;

Sports also help in the fight against neuroses. Neurotic people are shown running, fitness, aerobics, as the most accessible sports that have a positive effect not only on blood circulation, but also on the nervous system. Physical exercises charge you with energy and good mood for the whole day, leaving no room for blues.

Neurotic people need to introduce a daily routine that will help them discipline themselves and organize themselves properly. When a person wakes up and goes to bed at the same time, the body adjusts to the schedule and sets its biological clock. Sometimes negative emotions come from boredom and loneliness.

An effective remedy for longing is a hobby. A pleasant and useful activity distracts from pressing problems and develops a personality. For example, reading therapy is actively practiced by Western psychotherapists in the treatment of not only neuroses, but also persistent mental disorders. As you know, taking a hot bath at night relaxes and helps you fall asleep.

And if you combine water procedures with a properly selected complex of herbs, you can significantly reduce the tension and excitability accumulated during the day. For herbal baths, chamomile, St. John's wort, motherwort and mint leaves are used. Two tablespoons of herbs are poured with boiling water and allowed to brew for 40 minutes, after which they are added to the water.

Neurosis is a state in which, according to psychologists, all modern people are, especially those living in big cities. To one degree or another, stress and neurosis accompany every person, but over time, with constant exposure, this negative emotion can accumulate and significantly inhibit the functioning of the nervous system.

Consider how to treat neurosis on your own, and what to do with neurosis in order to calm yourself down and make the right decision.

According to statistics, 30-35% of the population suffers from neurosis. It is no wonder that in the modern world people acquire such a disease. Common causes of the problem are colossal stress, overwork, lack of sleep, inactive lifestyle and malnutrition.

• psychotherapeutic training (autogenic);
• meditation and complete relaxation;
• children under 10 years old - game therapy;
• repression (self-hypnosis).

The above are techniques aimed at getting rid of neurosis in the early stages. A person without much effort is able to overcome such an ailment.

1. The meaning of training is self-knowledge and complete relaxation. To start the procedure, you need to get comfortable. Sit on a soft pillow, do not lean on your back, it should be even. Ideally, take the Lotus position.
2. Relax, close your eyes. Regain your breath by taking deep deep breaths. Take your time, you should feel the air filling you. Imagine that it spreads throughout the body. On each exhalation, release oxygen with your problems as much as possible.
3. Think about how the complexities dissolve with the release of air. After the procedure, you need to record emotions and impressions on paper. Give manipulations half an hour a day. There are no breaks in the technique, you can take this method as a habit and practice for years.
4. Thus, you will only become stronger and more balanced. In the future, stress will not become a big problem for you. After the procedure, the person feels rested and invigorated.

Relaxation and meditation

1. Take a comfortable sitting position, put aside unnecessary thoughts and relax completely. Close your eyes, start slowly taking deep breaths in and out. Next, you need to imagine snow-white beaches, a blue ocean, or a beautiful landscape with mountains or green fields.
2. Dissolve into your consciousness, stay there as long as possible. Visualize every little detail. Try to feel the rays of the sun and the warm wind. Continue to breathe deeply. You can also imagine yourself as a flower or a bird flying over the plain.
3. There is no limit to fantasy, everything depends on thoughts. After a while, return to reality by continuing to breathe deeply and slowly. Record your experiences in a diary by writing them down. The technique requires frequent practice, there are no special secrets in it, it's just a matter of your mind. Learn to dream and relax.

1. It is known that neurosis affects not only adults, but also children. Parents, in turn, should detect the problem in time.
2. Neurosis can be cured by various games. First, find out what caused the disease in the child.
3. Ask your child about fears, find out what worries him the most. Give attention and care, surround with toys. Try to solve the problem by translating it into the game. The child will unconsciously tell you everything. Be patient, it may not work the first time.

1. Often, neurosis appears as a result of the containment and accumulation of negative emotions and experiences. If you do not give vent to feelings, they begin to develop into a disease. Also, a person can often invent various problems and ailments for himself.
2. People are so disturbed by negative thoughts that they start to get sick of them. According to experts, a simple and effective way is to displace aggression by setting out the problem on paper.
3. Next, set fire to the sheet and imagine that the written negative burns down and disappears along with the smoke. At the slightest opportunity, in a deserted place, scream as loudly as you have never made a noise before. There is another method: take a pillow and do the same, giving vent to negative emotions.
4. There is an immediate sense of release and relief. You can also purchase a sports equipment in a specialized store and start blowing out all the accumulated negativity with blows. Visualize how you overcome pressing problems.

Elimination of muscle tension

For the effective treatment of neurosis, the use of various medications is recommended. The first group of these are antidepressants, which have anti-anxiety effects. After them, funds are prescribed that improve the blood supply to the internal organs, they are also called metabolic. It is extremely rare for doctors to resort to tranquilizers, but almost always patients undergo psychotherapy sessions.

When doctors are asked how to relieve muscle tension in case of neurosis or neurasthenia, most of them recommend several massage sessions. It effectively allows you to relieve pain, and also has a beneficial effect on the general psychological state of the patient. The effects of massage, such as improving blood circulation in the area where it was performed, as well as improving metabolism, will help to eliminate the problem quickly enough.

For maximum effectiveness of the treatment, you should undergo therapy in such institutions where a special relaxing massage is done. The procedure is usually performed in a so-called relaxed atmosphere, the lighting is very dim, soft, unobtrusive and calm music plays. The duration of such a session should reach approximately one hour, a shorter duration is not as effective.

Yoga can be an excellent alternative to massage, or an addition to it to combat muscle spasms and tension in case of neurosis. Classes are held in the vast majority of fitness clubs, the ideal option for a neurotic would be a program called "Yoga Antistress". In addition, yoga can be practiced independently at home, and in many large cities there are daily morning and evening free workouts or master classes. It is important to understand that yoga is indeed a very effective weapon against muscle tension in neurosis.

When such factors as a pleasant company, and even better a company of like-minded people, practicing a calm sport, which includes yoga, relaxing music, are combined, a puzzle of one of the best combinations for relaxation after hard working days is formed. Yoga can be especially effective for pains of a muscular nature, as well as for their tightness.

However, over time, the importance and significance of physical therapy, charging, acquires a completely new meaning for people. It is prescribed for the treatment of many pathological processes that are in remission. Also, it helps well with diseases of the spine, severe overweight.

How to fight neurosis with music and color

Passive music therapy involves the usual listening to musical melodies. Classics, calm, uncomplicated works are chosen as “music for the ears”, for example, compositions by I. Brahms, L. Beethoven, V.A. Mozart. Active music therapy is singing, playing musical instruments, in other words, a person himself “makes” the music that he likes.

Sometimes melodies are used in combination with other activities that have a psychotherapeutic effect, for example, reading poetry to the classics. Psychotherapists advise neurotics suffering from insomnia to listen to soothing music at night, for example, Tchaikovsky. The psychosemantics of color plays an important role and has a strong impact on the psyche, bringing nervous processes into the active stage of excitation and vice versa.

It is known that green and yellow colors improve mood and encourage action, blue and purple soothe and pacify. "Screaming" colors, such as red, lilac, on the contrary, excite, and in neurotics sometimes cause outbursts of aggression. Properly selected colors in the interior radically affect the mood and performance.

• relaxed listening to music;
• singing (active participation) during music;
• consciousness correction.

1. The beneficial effect of music on the human mind and nervous system has been known for a long time. People did not always have the means to treat ailments with medicines. Music helped to cope with mental disorders.
2. Passive listening to songs in everyday life relieves stress and neurosis. It is enough to return home and put on classical works of musical performers. Keep doing your usual household chores, you will soon feel how the nerves calm down.
3. Active participation in music involves singing your favorite songs or playing an instrument. Choose the right composition and feel free to express emotions. Also, under the classics, you can read poetry or other light works. If you are faced with a problem with regards to sleep, turn on calm music at night, the mind will relax, rest will come.
4. An important role in life is played by the surrounding colors. It is known that yellow and green shades can improve mood. Purple and blue colors help to calm down, to pacify. Bright colors can cause outbursts of aggression and irritation. Consider these factors in your home and work environment.

Origin of pathology

Consider the causes that provoke a neurosis, since it is impossible to get out of a neurosis without knowing its causes.

Situations that could provoke the development of neurosis are quite common and there are a large number of them. For example, constant hard work without proper rest, a sudden change of place of residence and climate, financial difficulties, family proceedings, dissatisfaction with one's position in society and work ...

This list can be continued, since each person has his own priorities and goals, without reaching which, he experiences stress.

One person takes a certain circumstance very close to his heart, the other does not attach any importance to it. More often, neurasthenia is felt by people who, from birth, are more prone to physical or emotional overload.

But the development of neuroses is also possible in people who are gifted with sufficiently strong nerves and endurance, especially if the circumstance or stress factor acts daily.

Symptoms

Consider how to cope with neurosis and how to distinguish it from other pathologies. Symptoms of neurosis are hard to miss. They can appear in their entirety, changing from day to day, or they can appear singly. The symptoms of neurosis are as follows:

• Fast fatiguability;
• High irritability;
• dissatisfaction with oneself;
• Insomnia;
• Anxiety;
• Feeling of fear;
• The appearance of phobias, for example, fear of the dark, people, fear of thieves;
• short temper;
• Lack of appetite or, conversely, its increase.

The difficulty lies in the fact that such symptoms are accompanied by many other serious mental disorders. To distinguish neurosis from other mental pathologies, the help of a qualified specialist is needed.

Do not delay in contacting a specialist, especially if such a condition lasts more than two weeks.

How to help yourself

Many believe that neurosis is a disease that can only be cured with the help of a psychotherapist who can build treatment tactics and help prevent the return of the disease, since it is impossible to get rid of neurosis on your own.

However, sometimes a person simply cannot use the services of a psychotherapist for a number of reasons. Some are simply afraid of doctors, others consider it an unaffordable luxury from a financial point of view.

But it is quite possible to treat neurosis at home. First of all, it is necessary to determine what exactly causes the neurosis, because only symptomatic treatment will not bring success in this matter.

In addition, clearly understand for yourself, before you deal with neurosis, that herbal preparations and medications alone will not help you get rid of the problem. First of all, it is a mental problem, and only then - somatic.

To cure a neurosis on your own requires optimism and well-directed thinking. Auto-training is one of the best ways to get rid of neurosis. Therefore, one should discard thoughts about the bad, free the brain from everything superfluous, and not try to see a provocation in everything.

Ways to solve the problem

It should be understood that patience is needed, since it will not work to overcome neurosis in five minutes. At first, relapses are possible and, most likely, they really will be. In addition, you can get rid of a neurosis more than once, and then return to the old pattern of behavior again.

It takes time to develop new neurotic skills. The main task in treatment is to teach oneself to perceive reality more simply, and to extract experience from the situation first of all, and only then emotions.

To cure neurosis at home and pull yourself together, auto-training treatment is effective. These are trainings of oneself, roughly speaking, since every person subconsciously knows better than anyone else to help themselves and restore themselves.

Activity Therapy

Under the influence of neurosis, a person tends to experience stress more and more often, he feels anxious neurosis, danger, phobias develop, excessive excitement and exaggeration of situations.

In this position, norepinephrine and adrenaline begin to flow into the blood. The body, in turn, responds with a rapid heartbeat, an increase in the concentration of glucose in the blood, vasoconstriction and dilated pupils.

This hormone has one main, instinctive action: run and save yourself. To reduce the effect of this hormone on the body, there is one most effective way to cope with excess strength on your own - to spend the energy received with benefit.

That is why many people prefer to spend time in the gym and sports halls, punching a bag or squeezing an expander to get rid of neurosis. The body strains all its forces, and they must be used up.

Wash the floors, run, jump, ride a bike, finally fold the pillow and beat it. Even during quiet times, try to engage in physical activity. Swimming in the pool helps a lot.

The famous Soviet psychotherapist Vladimir Levy proposed his own way of defeating anxiety neurosis, when it overcomes and you want to throw out all your emotions.

To relax as quickly as possible, you need to strain as much as possible. To do this, go to the gym or club. Force yourself to tense up right through the force, tense every muscle in your body, show how you can really get angry. You can scream, stomp, jump, clench your hands into fists, most importantly - with the last of your strength.

Having squeezed out all your nervousness into muscle tension, you will feel that anxiety and ardor melt away, your mood improves. This method may be unsuitable for the treatment of protracted neuroses, but in case of sudden irascibility it is the best.

In an attempt to find the right solution or a way out of a seemingly impasse, a person suffering from a neurosis is able to create dozens of solutions. And the more decisions, the more a person gets lost in them, gets annoyed, doubts, is afraid to make the wrong choice, and thinks about how to get out of the situation correctly.

To find the right solution and treat at home, psychologists recommend a simple method. You need to take a blank sheet of paper, make yourself comfortable so that no one is sure to distract you. Divide the sheet into three columns.

In the first column, write down truthfully how many consequences await you if the problem is not solved in any way. In the second, remember and write down situations that at least somehow resembled this one, and how you got rid of them on your own. In the third column, write down the option for deliverance for this particular situation.

Before you cure a neurosis, remember that in most cases it is the fear of failure that becomes the main culprit for the fact that a person resigns himself to his illness forever and does nothing.

Insomnia often accompanies anxiety neurosis. You can cope with insomnia and defeat neurosis using the Amosov method of falling asleep and relaxing. To do this, you need to remove tight clothing, take a comfortable sleeping position and gradually relax each muscle group.

They start with the muscles of the face, then calm the breath, relax the neck, and so on until all the muscles of the body are completely relaxed. Gradually, breathing will become deeper and slower, within half an hour a sound sleep comes.

change

It often happens that anxiety neurosis appears due to routine. The repetition of the same actions from day to day, from week to week and beyond, leads to the fact that a person does everything automatically, and this, finally, bothers him completely.

In these cases, experts advise you to make changes yourself. You can start with a simple one - make a rearrangement in the house, re-paste the wallpaper. Rest in places where you have not yet been, trips out of town just to enjoy nature, spending as much time as you need to restore peace of mind will become effective.

• sports, physical activity;
• maintaining a stable daily routine;
• distraction with a hobby;
• hardening and taking herbal baths.

1. Such methods in the fight against the disease, each person can afford. People suffering from neurosis need to do more running, fitness, cross-fit and water aerobics. Physical activity helps to energize the body and gain self-confidence.
2. Be sure to normalize the mode of the day. Eat meals on a schedule. Wake up and go to bed at the same time. With such manipulations, you normalize the functioning of the body. He, in turn, will cease to experience stress. It has been proven that negative thoughts come from loneliness and boredom.
3. Discover new or well-forgotten hobbies. Start doing your favorite hobby. The process helps to immerse yourself in an interesting business, casting negative emotions into the background. An easy way is to read an interesting book or put together a puzzle.
4. Before going to bed, take a hot bath with essential oils and herbal tinctures. You will instantly feel relaxation, after the water treatment you will not have problems with sleep. Before immersing in the bath, prepare a decoction of the leaves of St. John's wort, chamomile, mint and motherwort.
5. It is enough to combine in a heat-resistant container 75 gr. herbs and pour them 1 liter. boiling water. Let the composition brew for 50 minutes, pour into the bath. This procedure relieves accumulated stress and promotes sleep. It is also worth accustoming yourself to hardening or a contrast shower. The manipulation performed strengthens the immune system and the nervous system.

Prevention of neuroses

Neurosis is a condition that can easily return if you do not take care of your mental health. To prevent relapse, no matter what methods of struggle you choose, you should follow a few simple tips from psychologists.

• Follow a strict daily routine. Wake up and go to bed at the same time, as a violation of biorhythms can lead to weakened immunity and the fact that the body cannot cope with neurosis.
• Avoid working too much, and after calming down in the evening, do not get to work. Rest as much as your body needs to recover.
• Keep a personal diary in which you can write down your problems, throw out emotions if speaking them out loud is not enough.
• Admit to yourself exactly what person, object or situation causes your irritation and just get rid of it. Remember that rubbish needs to be thrown out of life, stop communicating with annoying people.
• Develop your communication skills. On the contrary, communication with people who are pleasant to you will help you cope with neurosis faster.

There are several conditions for the health of our nervous system. These include:

• Favorable life, no problems in the family circle;
• Adequate working conditions, as well as compliance with the regime of work and rest;
• Balanced diet;
• Lack of physical inactivity, the presence of dosed physical activity;
• No severe stress.

It must be understood that only external factors are indicated above, but it is they that allow you to ensure normal rest, as well as getting rid of a negative emotional background. If it is impossible to create these conditions, one has to resort to the help of specialists or take measures such as changing jobs or even professions, places of residence.

Doctors consider psychotherapy to be one of the best preventive measures. Psychotherapists teach patients self-control techniques, as well as how to relax properly. At the same time, they try to avoid the use of medications as much as possible. Patients must try to find the strength within themselves. It is important to understand that without efforts on the part of a sick person, it is almost impossible to cure neurosis and muscle tension with it.

The ultimate goal of the prevention of neurosis is relaxation, elimination of psycho-emotional stress. They are able to protect our body from psychosomatic pathologies.

is a widespread occurrence in life. A high level of general awareness of this can play a cruel joke on a person, since the initial manifestations of many serious illnesses proceed under the guise of neurosis.

There are various ways to relieve muscle tension in neurosis, but this can only be done after a diagnosis has been made.

Auto-training has proven itself in the treatment of neurasthenia, neuroses and psychosomatic diseases. It can be successfully used today to relieve mental stress, psychological rest after a hard day, as well as to increase self-confidence before a responsible event and general psychological resistance to stress. Read more about the method of auto-training for neuroses in this article!

Method of auto-training for neuroses

Auto-training was first invented in 1932 by the German doctor I.G. Schultz. When treating patients with hypnosis, he noticed that patients can independently tune into a state of rest and become relaxed, as well as partially immerse themselves in a state of sleep. Now all psychologists, psychotherapists and psychiatrists are absolutely sure that people can be treated with the help of the word.

If you are in a bad mood, you feel irritable, or you are oppressed by personal problems, then you should set aside at least half an hour for yourself and devote this time to auto-training
with neuroses
. But before that, you definitely need to learn how to relax 100%.

1. The right attitude

In order to avoid any interference or noise, you need to take care of complete silence in the house in advance. Set aside a separate room for yourself, turn off your phone, or you can even plug your ears with earplugs or a piece of cotton wool. The room should be warm enough. You can turn on a light, calm, freely flowing melody, reminiscent of the trembling of young foliage, the sound of a small breeze or a light spring, warm breeze. You can light scented candles.

After that, take a comfortable position: lie flat on your back on a surface that will not sag. The limbs need to be slightly bent and relaxed.

It is best to carry out auto-training for neuroses
in a slightly tired state, when all the muscles are completely relaxed and you are calm.

And another important rule is the right attitude. You need to be sure that auto-training will help get rid of your problem.

2. Relaxation with auto-training exercise

Before doing auto-training, you need to do exercises that will help you learn how to completely relax. To do this, you need to lie on the floor, on a rug, or other flat surface and perform such a relaxation exercise: you need to stretch your arm, strain it to the maximum and hold it in this position until a tremor goes through your arm.

3. Pronunciation of speech

The most important thing in auto-training
learn to say to yourself those words that will help you tune in to the right wave. Prepare the text in advance, memorize it and pronounce it mentally. Your speech should begin with relaxation, and end with the formulation of a goal. You need to choose specific words depending on what result you need - to solve a problem, raise self-esteem, or tune in to some important act in life. You can also record this text, pronouncing all the words slowly, on an audio cassette and turn it on as needed.

4. Practical lesson - auto-training text

1. “I am calm and relaxed. I feel calm and light. I am calm. I am calm. I am relaxed. My body relaxed. I'm resting. I feel good and easy."

2. “The muscles of the left hand are relaxed: shoulder, forearm, hand, fingers. The muscles of the right hand are relaxed: shoulder, forearm, hand, fingers. Both my hands are relaxed: they are heavy, lie motionless, filled with pleasant warmth. I am calm. I am relaxed. I feel good and easy."

3. “The muscles of the left leg are relaxed: thigh and lower leg. The muscles of the right leg are relaxed: thigh and lower leg. My both legs are relaxed: I feel heaviness in them, they lie motionless, they are filled with pleasant warmth. I am calm. I am relaxed. I feel good and easy."

4. “My back is relaxed. My shoulders are relaxed. My abdominal muscles are relaxed. The head lies calm and free.

When your body is completely relaxed, say so to yourself and feel lightness and a sense of peace. Enjoy your vacation.

5. “My body is completely relaxed: I feel light and at ease in it. I feel good and easy. I'm resting".

Then mentally tell yourself that you have already rested, refreshed and received a charge of vivacity, which is enough to accomplish all your affairs. When you realize that you are ready to act, open your eyes and once again feel a surge of new strength and energy. Then get up and go about your business.

6. “I rested. I feel refreshed. I feel lightness and vivacity in my whole body. I am full of energy and ready for action. I open my eyes. I get up".

5. End of auto-training

When all the words are said, you need to get up without a sudden movement and take a deep breath. Everything, now you are determined and full of energy and strength.

Attention!

Autotraining has contraindications
. They should not be practiced with low blood pressure, mental, acutely developing vascular and infectious diseases.

We offer you a session of auto-training for relaxation.
which you can carry out while being at home. Get ready: eliminate all distractions, lie down comfortably, try to relax as much as possible and enjoy!

Proper relaxation helps to get rid of neurosis

Neurosis is a disease that occurs as a result of a deep psychological conflict.
. Very often, these contradictions are formed in childhood after severe stress or psychological trauma. Sometimes the disease appears even in infancy. Thus, the taking of a child from the mother's breast can lead to the emergence of a neurosis.

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Insomnia use special exercises and meditation.

What is the ability to relax?

Relaxation - what is it? Modern man predominantly under stress.

We experience stress at work, on our way home, at home, watching the news on TV, browsing the Internet, visiting the clinic, shopping and in many other cases.

In this regard, there is a need relax and unwind. But, unfortunately, a tired, exhausted body no longer knows how to do this.

Being constantly in tension, we lose the ability to relax. As a result - headaches, poor digestion, heart problems, fatigue.

Relaxation is the ability to get away from reality, to forget for a while about stress, health problems, failures.

It's internal a state of peace, tranquility. You briefly forget about the stressors that constantly affect you, you feel peace.

The ability to relax is to find ways to bring you to a calm state.

Why am I stressed all the time?

I can't relax. The nervous system is working hard. The environment puts pressure on us, we are constantly forced to solve some issues, and additional stress factors affect us - noises, smells, bad ecology. This, in turn, causes internal stress.

Psychological and physical blocks, clamps appear, and now the moment comes when you are no longer able to fully relax.

Complementing all this are the constantly present negative thoughts, feelings, fears.

Living in big cities is stressful in itself. It is difficult for a modern person to deal with everyday influences of the surrounding reality.

Have you noticed that when you are very tired, you can't fall asleep quickly and the dream itself is intermittent and restless?

This happens because the nervous system is overstressed, excited, and it is difficult to calm it down.

How to learn to relax properly?

The art of relaxation can be learned.

Quick Ways

How to quickly relax and relieve stress? What to do if the body urgently needs rest, and there is not enough time for it:

Psychologically

In this case, the brain is involved in the relaxation process. Make him stop thinking especially the negative ones.

As soon as you start thinking about something bad, tell yourself "stop". Imagine a void where there are no thoughts.

Learn to meditate. Sit in a comfortable position. A half-lotus is well suited for this - legs crossed in front of you. Close your eyes. Breathe slowly and deeply.

Imagine a calm sea in front of you. The wind is slowly blowing over your face. You see how the surface of the water is slightly agitated. You are well and relaxed.

Remove clips

Muscular shell- This is a chronic, constant muscle tension without the ability to fully relax them.

A clamped mouth indicates that we are blocking the transmission of feelings, we need protection. The following exercise will help relieve stress. Lie in the fetal position with your arms around you.

Start making sucking movements with your mouth. Many people have tears in the process. No need to restrain yourself - so you get rid of the clamps.

Throat and neck. Clamps in this area indicate a desire to control your fear, unacceptable reactions and statements.

You can understand the presence of blocks by a monotonous, tense voice. The man is like restrains himself.

Yawning will help get rid of the block in this area, sometimes we do it involuntarily. Open your mouth as wide as possible, yawn. Do the exercise in the morning and evening.

Rib cage. Blocks occur when we hold back sadness, laughter, passion.

Pay attention to your breathing - most likely it is superficial, with a delay, without a strong protrusion of the chest.

You can check for breathing problems by saying the sound "A". If within 20 seconds you cannot do this, then there are problems.

Psychotherapist Lowen developed the following breathing technique. It is necessary to lie across the sofa, feet are on the floor. The buttocks are slightly hanging.

Place a roller under your lower back to allow your chest to expand as much as possible. Place your hands above your head, palms up. Breathe deeply and rarely.

Diaphragm. Tension in this place is associated with chronic fear. The exercise is performed while standing. Bend your arms in front of you, relax your hands. Rotate your body to the left as far as you can and stay that way for 60 seconds.

Then to the other side. You can determine the presence of muscle clamps by the fact that breathing is disturbed, pain appears, which means that muscle clamps are present.

One more thing to relieve stress an exercise: lie on the floor, bend your legs at a right angle, put your hands freely, lower your legs to the right and left to the stop, the waist remains pressed to the floor.

Body from tension

Exercise can help relieve stress:

• make several forward bends;
• stretch;
• body turns to the right and to the left;
• raise your hands up, lean to the right, then to the left, stretching your arms;
• dancing to rhythmic music.

Useful breathing exercises stomach: when inhaling, the stomach protrudes, when exhaling it is selected.

Helps relieve tension throughout the body swimming.

Add aroma oils to warm bath: before use, they must be mixed with salt, otherwise they will remain in the upper layer of water and can burn.

Brain after hard work

Long and hard work makes you can't sleep, tune in to rest.

• take a warm bath with the addition of herbs, sea salt or aromatic oils;
• massage is useful, if it is not possible to massage the whole body, pay attention to the feet and lower leg;
• drink herbal tea with chamomile, lemon balm or mint;
• lie down comfortably, try to relax your muscles as much as possible. If there is pain and swelling in the legs, put them on a slight elevation.

After stress

What to do if you exposed to severe stress and you can't calm down

1. Recognize the cause of stress.
2. Eliminate the impact of additional adverse factors: TV, showdown, loud sounds.
3. Engage in meditation.
4. Go for a walk, ride a bike, spend time in nature.
5. Take a warm sea salt bath.
6. Switch to another activity.
7. Correctly relate to the situation, do not take everything to heart, try not to react to the little things.
8. Minimize, and it is better to exclude, communication with unpleasant and annoying people.
9. View easy, stress-free.

With husband

I can not relax with my husband: what to do? This is usually a problem deeply psychological. If you cannot relax with your husband, then there are some, most often originating from childhood.

The ability to relax is also a factor of trust. How much do you trust your man? If you are ashamed of him, afraid of criticism, you need to work with this.

What to do:

Tell your spouse what worries you. loving man understand and support.

Relaxation techniques for neurosis

neuroses- these are mental disorders when psychological discomfort appears.

A person is constantly in a state of tension, dominated by negative emotions which directly affects the well-being and relationships with other people.

During seizures, it is important to understand that anxiety comes from within. It is necessary to relieve muscle tension, for this the exercises described above are suitable. Meditation is shown to calm music, sounds of nature or mantras.

Helps with breathing deep and slow breathing exercises, .

Focused on the ability to inspire yourself positive thoughts.

For starters, you need to relax. We start relaxation from the lower extremities, then the arms, stomach, throat, head. We breathe evenly and deeply.

We imagine that we exhale dark smoke filled with negativity, and we inhale golden air filled with solar energy.

Autogenic training may be accompanied by suggestions like: I am calm, I am relaxed, I calmly respond to any influences, I am positive.

Suggestions should be made in a positive way, that is, they should not contain a particle of “not”, but be positive statements.

According to Jacobson

E. Jacobson method- one of the well-known ways of muscle relaxation. Exercises are built on alternating tension and relaxation of various muscle groups and the whole body as a whole.

The essence of the method is that after intense tension, the muscle tends to complete relaxation. Recommended for people experiencing severe mental stress.

It is necessary to take a comfortable position, get rid of tight clothing. Close your eyes, take a few calm breaths. Follow your feelings along the way so you can feel your body better.

We strain the muscles of the legs. First, we bend and squeeze our fingers, they must be strongly strained, held, and then relaxed.

The next step is to stretch the socks and act in the same way - tension and relaxation. After stretching, the socks must be pulled towards you. Now the legs need to be raised to a distance of about 20 cm from the floor.

next step working with hands. First we clench the right hand into a fist, then we do the same with the left.

Now each arm must be bent at the elbow, strained, held and relaxed. Tighten your hand, pressing into the floor or any surface, hold, then relax. Then repeat with the other hand.

Muscles of the back and abdomen. After inhaling, tighten the abdominal muscles. Hold for a few seconds, not forgetting to feel the tension. Be sure to relax afterwards. Leaning on the heels, shoulders and elbows, raise the pelvis above the floor. Raise your chest for a few seconds.

Upper body. Raise your head, press your chin to your chest, tighten your muscles, then relax. Wrinkle your forehead. Clench your jaw, relax. Squeeze your lips. Close your eyes tight for a few seconds. Remember that first tension for a few seconds, then relaxation.

After the tension of individual muscle groups, it is necessary to strain the whole body at the same time, fix the tension, and then relax.

Progressive relaxation can be used daily and has been shown to be effective. For the most powerful effect, choose relaxation techniques that are right for you.

If during execution you feel discomfort, It means that you use other ways of regulating your state.

How to cope with chronic fatigue, relieve stress and calm the nerves? Relaxation technique:

Neurosis is a whole range of mild mental disorders, the main distinguishing feature of which is anxiety, chronic psychological discomfort. These ailments "live" in the subconscious of a person and negatively affect his "I" through various psychological mechanisms (repressed memories, etc.).

Unlike psychosis, neurotic disorders do not lead to a loss of touch with reality. They do not have a destructive effect on the human personality. Nevertheless, often a patient suffering from this disorder practically loses the ability to make volitional decisions, to act, although he is aware of the abnormality of his situation, retains a critical view of things.

Proper relaxation helps to get rid of neurosis

Neurosis is a disease that occurs as a result of a deep psychological conflict.. Very often, these contradictions are formed in childhood after severe stress or psychological trauma. Sometimes the disease appears even in infancy. Thus, the taking of a child from the mother's breast can lead to the emergence of a neurosis. Such a traumatic event "gets stuck" in the subconscious and reminds of itself much later with neurotic reactions in the form of unconscious anxiety or a consistently bad mood.

Neurosis, as a rule, has a latent implicit form. He seems to be "buried" deep in the subconscious. So even a well-educated person does not know what is the cause of his psychological problems. The defense mechanisms of the psyche are doing their job. They block the subconscious "center of tension" and transform it into symptoms of neurosis. And even if we were Einsteins, we cannot overcome neuroses with a simple volitional or intellectual effort.

In most cases, they cause severe stressful situations that exhaust the nervous system. These, for example, include bullying a child at school or constant humiliation by loved ones, the first unsuccessful sexual experience in youth, a break in relations with a loved one.

Neurosis, its consequences and manifestations

Neurosis can lead to a severe drop in working capacity. It even comes to the point that a person is simply not able to do any work. He turns into an irritable and intolerant person. Relatives often suffer from this: the patient makes unreasonable claims to them, starts quarrels with them.

A person suffering from neurosis brings a lot of trouble to loved ones.

A person suffering from such a disorder has a very diverse anxiety symptomatology. She can:

1. Be emotional in nature: a person is constantly tormented by anxious thoughts about a certain event, or he is pestered by fears and fears related to the future, health, work or family. The patient's head can simply be torn apart by the disturbing "chewing" of what has long passed.
2. To have a physical form is manifested by constant muscle tension, inability to relax.
3. Expressed in motor disorders and the so-called akathisia, when in order to somehow reduce anxiety, a person has to constantly move or twitch his legs. He is tormented by a terrible restlessness,

So if someone is interested in whether it is possible to go crazy with neurosis, then the answer, I think, is obvious. Any psychiatrist will confirm this: in severe cases, neuroses "flow" into fleeting reactive psychoses.

Main subtypes of the disease

Neuroses are divided into various subtypes. The main ones include:

• Anxiety disorders and phobias. They are characterized by painful suspiciousness, reaching panic. Often they cause psychogenic symptoms (sweating, palpitations, dry throat, coughing fits, pressure surges and other unpleasant sensations).

Phobias are "tied" to specific objects and circumstances (fear of the dark, open spaces, dogs). This is their difference from anxiety disorders, whose symptoms are caused by more general causes (fear that everything will not go as we would like, distrustful anxiety about change, etc.). Treatment - pharmacological (tranquilizers, antidepressants) in combination with psychotherapy. Now you can choose the most suitable pills for phobias and fears for a particular person. They release enough. But it should be remembered that prolonged use of medications can lead to addiction, impair memory and attention. And many medicines only work on the symptoms, but do not eliminate the cause of the problem.

• Hysteria. Psychogenic loss or disruption of the functioning of a particular organ or system of the body is the main feature of the disease. For example, a person becomes deaf, although everything is in order with his hearing, or he has a fever for no apparent reason. Patients with hysteria are easily suggestible, and their behavior is very immature, so they often become objects of manipulation.

The cause of hysteria can be any event that traumatizes the psyche

The disease usually develops after some traumatic event. For example, a victim of sexual violence may develop a hysterical reaction in the form of paralysis of the lower extremities when hinted at sexual contact. The disease is treated with psychotherapeutic methods.

• Obsessive Compulsive Disorder(known as obsessive-compulsive disorder). The constant intrusion into the consciousness of “uninvited” thoughts and desires, as well as the performance of repetitive actions, are the main signs of the disease. Intrusive thoughts often take the form of "chewing" certain ideas or incoherent "stream of consciousness". Repetitive actions are either constantly performed simple movements (champing, clattering your tongue, turning your head) or more complex rituals (regularly watching the same movie, periodically checking if all the dresses are in place in the chest of drawers, buying a specific book in each bookstore ). Researchers believe that the occurrence of obsessive-compulsive disorder, in contrast to the same hysteria, is primarily due to neurobiological rather than psychological factors. An imbalance of serotonin, dopamine and some other neurohormones is considered the main cause of the disease. He is treated with antidepressants in combination with psychotherapy.
• Dysthymia(another name is neurotic depression). This disease is something like a “mild” form of clinical depression. The disease develops as a reaction to an internal subconscious conflict or traumatic event, such as the loss of a loved one. Symptoms of the disorder include chronic blues, mental and physical lethargy. Psychogenic and somatic manifestations are also common (sleep disturbance, indigestion, severe migraines, muscle pain, etc.). The disease is treated with the help of psychotherapy.
• Neurasthenia. The disorder is characterized by a chronic feeling of fatigue, very fast fatigue and general exhaustion of the body. There are also frequent problems with sleep and an almost complete lack of appetite. The main method of treatment is psychotherapy.
• Depersonalization disorder. The symptomatology is dominated by a subjective psychological feeling of the unreality of what is happening, alienation from one's own Self, one's body and the surrounding reality. All the patient's senses are greatly dulled, he can hardly feel pain or smells, it is difficult to understand who he is and where he is. In treatment, preference is given to psychotherapeutic methods.

You can cope with neurosis without pills. This will help a session of psychotherapy, relaxation and healthy sleep. Such treatment methods have been tested by experience, they are suitable for almost everyone. Preparations for phobias and fears will not be needed.

Treatment of neurosis and relaxation

Psychiatrists have established that muscle tension affects mental processes, that there is a direct relationship between mental activity and contraction of skeletal muscles. Based on this discovery, a system of body relaxation exercises was developed. Relaxation sessions for neuroses are very effective. Just one fifteen-minute session a day is enough for the work of the nervous system to begin to return to normal, and mental disorders to recede. True, if desired, you can extend the classes up to one hour. It won't get any worse.

The main thing is to choose the right time for relaxation. Here are the possible options. Exercises can be done:

1. Right before bed. Such relaxation sessions in case of neuroses will smoothly turn into dreams. A good rest for the body and brain will be provided.
2. morning hours. The result of the classes will be good, because with their help a good mood is formed for the whole day.
3. After a working day. Classes in the evening hours will help relieve stress, get rid of the accumulated negativity and restore strength.

Any of the above will do. The main thing is that there is no need to hurry somewhere. Otherwise, the benefit of the session will be zero.

The ability to relax is very good for mental health

If classes are carried out regularly, the body adapts, relaxation will begin to “debug” the nervous system, bring it into full order.

Relaxation techniques for neurosis

In the early stages of the development of neurosis, when it has not yet become chronic, relaxation is combined with meditation and auto-training.

• Meditation and relaxation. Their basis is the complete relaxation of the physical body and mind. You should relax to such an extent that the consciousness is completely turned off and becomes free from all mental processes and external information flows.

You need to start with relaxation. It is necessary to take a comfortable position for the body and close your eyes. Breathing should be deep and slow. Having completely relaxed, you need to draw in your imagination a “calm harbor” and mentally land on its shore. The duration of meditation is from several minutes to half an hour.

• Autogenic training. The essence of the technique is to learn how to inspire positive emotions in yourself, “instill” a sense of happiness. It is necessary to completely relax and breathe evenly: deeply and slowly. A deep breath alternates with a slow and smooth exhalation, which should mark the release from negativity, from all “energy debris”. Just a few of these activities are enough to quickly relieve stress, fear neurosis becomes a reality.

Many complexes that poison life go away, confidence appears, the psychological state normalizes.

A mentally healthy emotionally strong person will never understand someone who suffers from neuroses. The patient grabs for any methods, drinks a lot of medicines, if only it becomes easier. What if they don't help? Then it is worth looking for a conspiracy from neurosis and turning to the Higher Forces. Who knows, maybe it will work?

Autogenic training is one of the ways to deal with neurosis

A quick removal of neurosis, fear, stress, aggression is possible, but without constant treatment, everything will return again.

Violation of mental activity is a reversible phenomenon. Therefore, it can be argued that neuroses are temporary, and they can be got rid of.

The method of acquiring peace of mind using a certain number of self-hypnosis techniques is called auto-training. Each person can inspire himself with anything, including a state of moral peace. Many people need auto-training to calm the nervous system due to various stressful circumstances. The method helps to restore the balance of biochemical processes in the body. Sometimes you can change character traits, and in some cases, get rid of bad habits. Learning auto-training is simple, the main thing is to believe in yourself.

What is autotraining

This is a certain psychological technique that helps a person gain moral peace through some self-hypnosis techniques. The essence of this process is calming the nervous system and relaxation of the whole organism, even in conditions of daily stress. According to psychologists, auto-training is a hypnotic effect, but the main feature of self-hypnosis is direct participation in the process. The value of such training lies in the ability to:

• manage muscle tone;
• cause at will the necessary emotional state;
• positively influence the nervous system;
• focus on what you want.

Indications and contraindications

Auto-training is suitable for people suffering from such ailments as: neuroses, panic attacks, neurasthenia and other psychosomatic diseases. Self-hypnosis shows good performance in curing diseases based on emotional stress (bronchial asthma, endocarditis, hypertension, gastrointestinal disorders, constipation, and others). Auto-training should not be done by those who suffer from vegetative crises, delirium, a state of unclear consciousness and somatic seizures. Self-regulation helps to heal the nervous system of children and pregnant women.

Self-regulation techniques

Managing your psycho-emotional state is called self-regulation. As a result of successful work on oneself, one can achieve the effects of calming (reducing emotional tension), recovery (eliminating manifestations of depression) and activation (increasing psychophysiological reactivity). Natural methods of self-regulation of the nervous system are:

• healthy sleep;
• healthy food;
• music;
• rest and others.

It is difficult to use such auto-training techniques at work and in other public places where stress or fatigue can overtake. The most accessible methods of natural self-regulation are:

• laughter, humor;
• thinking about pleasant things;
• smooth body movements (sipping);
• admiring pleasant things (flowers, paintings, etc.);
• bathing in the sun;
• pleasant sensations from inhaling fresh air;
• compliment support.

The main tools of auto-training

In addition to the natural methods of auto-training, there are mental tools for self-regulation, which are expressed in visualization (the influence of mental images), affirmations (the power of words), breath control and muscle tone. They contain one common concept - meditation. Auto-training tools can be used in any situation, especially when the emotional state has reached a negative peak. Meditation to calm down is a good way to fix a disturbed nervous system.

Breath control

This is an effective means of influencing the emotional parts of the brain and tense parts of the body, which is part of auto-training. There are two types of breathing - chest and using the abdominal muscles. The ability to manage both methods of relaxation of the body leads to different effects. Deep and measured breathing with the stomach will lead to relaxation of tense parts of the body. Sometimes the body needs tension to improve the mental state. To do this, use frequent chest breathing, which will provide a high level of human activity.

Muscle tone management

Another way of auto-training is to release muscle clamps from tension. They often arise from a negative emotional state. The ability to relax the muscles in the body will help to quickly restore strength. After the relaxation procedure, a well-treated muscle will feel a pleasant heaviness and warmth. It may not be possible to relieve nervous tension all over the body at once, so it is worth paying attention to certain parts of the body.

verbal impact

This method of auto-training affects the psychophysical functions of the body due to the mechanism of self-hypnosis. The action of the method is carried out through short tuning orders to one's "I", programming for success and self-encouragement. For example, in order to restrain yourself in a tense, nervous situation, you should mentally say: “Do not succumb to provocation!”. For auto-training to work, you need to be programmed for success with the words: “Today I will succeed!”. Mental praise will help raise self-esteem: "I'm done!".

How to relax the nervous system

Self-conducting auto-training to calm the nervous system is possible thanks to some existing methods. For each of them, psychologists have compiled detailed step-by-step instructions:

1. An example of self-regulation using breathing, after which the body will become calmer and more balanced:
   • take a deep slow breath, counting to four to yourself;
   • protrude the stomach forward, keeping the chest motionless;
   • hold your breath for a count of 1-2-3-4;
   • exhale smoothly, counting from one to six;
   • Hold your breath again for a few seconds before the next breath.
2. Autotraining for muscle tone management:
   • sit on a soft, flat surface;
   • inhale and exhale deeply;
   • mentally find the most tense parts of the body;
   • focus and tighten the clamps even more (on inspiration);
   • feel the tension that has arisen;
   • drop it sharply (on exhalation);
   • carry out the procedure several times.
3. Auto-training exercises using the verbal method:

• formulate an order to yourself;
• repeat it mentally several times;
• if possible, say the order out loud.

Basic techniques

Learning the basics of psychoregulation is possible thanks to the work of the first inventors of autogenic training, Vladimir Levy and Johann Schulz. The methods of these psychologists on the use of self-discharge in the medical field and everyday life formed the basis for the treatment of diseases of the central nervous system. Autogenic training, described in the works of Levy and Schulz, will help to gain self-confidence, improve the functioning of internal organs and relieve psychological stress.

Autogenic training according to Schultz

This method of restoring the nervous system helps to reveal a natural ability in a person - self-hypnosis. The main goal is to set up your body for recovery through meditation, complete relaxation of the body and moral calm. According to Schultz, after auto-training, certain therapeutic effects occur:

• physical and moral calm;
• strengthening the central nervous system;
• awakening of the body's defenses;
• gaining self-confidence.

By Vladimir Levy

The self-regulation training course according to Vladimir Levy consists in the use of self-hypnosis formulas to relieve moral and physical stress, restore the nervous system. The therapeutic effect is achieved both verbally and through imagination. The auto-training mastering program takes place over a 15-week course, and its main part is based on the principle of mental “tension-relaxation” of muscles. Such therapy helps if you are fully interested in the process and believe in your own capabilities.

Video for autogenic self-regulation

If you do not know how to relax with the help of auto-training to calm the nervous system, then these useful videos are for you. Experienced psychologists will share the secrets of self-regulation. Doctors will answer exciting questions: what verbal commands exist, does therapeutic music help the nervous system, what auto-training methods are best to use. Learn how you can calm your CNS through self-guided mental, verbal, or breathing exercises.

Auto-training for calming, positive words

Text for relaxation

Music for relaxation

Self-regulation training according to Bekhterev

Relaxation methods can be divided into several groups, each of which differs in its content. The first group includes muscle relaxation techniques.

This method was developed by E. Jacobson, who suggested that there is a direct relationship between skeletal muscle tone and negative emotional arousal in its various forms (that is, anger, fear, nervousness, irritability). He developed special ones, with the help of which a person must consistently relax everything. The relaxation effect after such training is not only to relieve muscle tone, but also to achieve relaxation of the neuropsychic state. That is, the whole point of this relaxation technique is that stressful situations and negative emotions cause tension, and by learning to relax the muscles, you can reduce stress. This is what is promoted muscle relaxation techniques.

Only small children know how to relax best of all - if you look closely at how they sleep, you can see how relaxed they are. But adults, always in a hurry, busy at work, full of trouble and worries, accumulate all the tension, stress, negative emotions. Over time, they simply unlearn how to relax ... TV, computer, reading and any other leisure activities do not help to fully relax. Even sleep becomes superficial because one cannot relax even at night. How - in the morning he feels tired, lethargic.

Muscle relaxation techniques are based on the fact that relaxation is best felt after tension. Therefore, according to this technique, they consist of alternating maximum muscle tension and subsequent maximum relaxation. Feeling the difference in tension, a person eventually begins to distinguish the degree of relaxation. In other words, when a person engages in muscle relaxation, he achieves neuropsychic relaxation.

Relaxation techniques based on breathing

When a person is under stress, when he is afraid, angry or worried, his breathing becomes convulsive, superficial. Since the whole human body at this moment is filled with negative emotions and experiences, the breath is simply blocked by them. When a person calms down, his breathing becomes unhurried, even. That is, with full breathing, the excitement disappears and a state of relaxation is achieved. Therefore, each person needs to learn how to breathe correctly (emphasis on the word "correctly"). “How is it, because from birth we know how to breathe” - you ask. True, we all know how to breathe, but not everyone does it correctly. Breathing needs to be trained so that not only the lower abdomen participates in the process of inhalation and exhalation.
There are a lot of breathing exercises - you can do yoga and train breathing with it, you can read the literature of modern experts.

Image-Based Relaxation Techniques

Images can have completely different effects on a person: some make us joyful and energetic, others make us sad and sad. It is important that a person is able to find the image that will help him achieve a state of complete relaxation. Let your imagination run wild, look for that very image and feel exactly how it affects you. Perhaps images of yourself soaking in a warm bath with aromatic herbs, or relaxing on a soft feather bed that envelops you with its tenderness and warmth, will help you achieve a state of relaxation. In a word, you need to try to immerse yourself in a situation that is pleasant for you and has a beneficial effect on you. Over time, if you train often and successfully, you can only imagine this image, and the muscle memory of the body will help you achieve relaxation.

And finally, a few relaxation methods from women's magazine JustLady. Choose a time when you will be alone at home, and no one will disturb you. Start with your dominant hand: relax the palm, feel how it is, and then the whole hand becomes warm and heavy. Then move on to the rest of the body. You will feel how your body will gradually relax. These simple exercises can be performed not only at home, but also in any other place where a difficult situation is possible.

Each person must find their own: for some, muscle tension and relaxation exercises will help, for others, breathing training or verbal persuasion. In a word, you need to find your own way for the greatest relaxation. Just Lady magazine draws your attention to the fact that exercises will not lead to maximum relaxation the first time. Only after training a person will be able to develop the ability to dive into a relaxed state in a minimum time. Dedicate at least 5 minutes a day to such training, and over time you will learn how to get out of stressful situations with minimal losses for you.

Alisa Terentyeva
Women's magazine JustLady

It can simply proceed in a latent form, when a person is clearly depressed, oppressed by something, does not see a way out of the current state of affairs. Therefore, listening to soothing music online for depression and neurosis is not only useful, but also preventive. This will help to avoid nervous breakdowns at work and to people close to you, unfounded statements addressed to people you do not know.

Usually people of such a plan are characterized by an optimistic attitude, high professionalism, and the absence of obvious signs of a change in personality behavior. Experiencing obvious difficulties in making responsible decisions, slowly adapting to the cardinal changes taking place in the environment, people prone to neurosis and depression require care and attention to their health.

Among the traumatic situations that entail nervous breakdowns, depressions and neuroses, it is customary to single out: a series of failures, feelings of a loser, emotional deprivation. It is important at the first stage of failures not to hide problems, not to lose touch with the closest people. Listen to more calming music, increase self-esteem by finding a way out of the current state of affairs. Depressed mood, a minimum of activity in life, general lethargy, lowering thinking and speech are clear signs of neurosis and depression. If your mood worsens, dizziness, weakness, general fatigue of the body is observed - turn on pleasant and calm music so that you can relax, calm down, immerse yourself in a healthy and completely restoring sleep and nervous system.

Panic attack- This is an outbreak of causeless fears and experiences, which is accompanied by various bodily and mental indicators. They manifest themselves in mental and behavioral activity.

Although it is believed that a panic attack is a consequence of a violation of the functions of the nervous system, do not be afraid. In such a situation, a perfectly healthy person may turn out to be. The reason may be a certain life situation or increased mental and mental work. People do not know how to relax and calm down in a stressful situation. Many doctors recommend using auto-training for panic attacks.

Signs of a panic attack

To develop the right treatment, it is necessary to determine how severe the panic disorder is. Such an attack may occur due to a real danger to human life. Sometimes a fictional reason arises, which is formed at a subconscious level.

Important! If you do not seek help from specialists in time, such a disorder can develop into a chronic form, or lead to mental illness.

When the right treatment is chosen, then there is the possibility of a complete cure. To reduce or completely remove the signs of an attack, it is necessary to help a person resume control of his own psyche.

The symptoms of this disease are similar to those that appear during a heart attack. But this does not mean that the patient has heart problems. Often the consequence of a panic attack is a violation of the nervous system and brain.

A characteristic feature of such a disease is an outbreak of causeless fear, which can manifest itself in the form of such bodily signs:

• Tachycardia (increased heart rate);
• increased sweating;
• Trembling in the muscles, feeling cold;
• short-term feeling of heat;
• Physical or dystonic trembling;
• Difficulty breathing, feeling short of breath;
• Asphyxiation attacks;
• Pain in the abdomen with irradiation in the left half of the sternum;
• Disorders of the stool;
• Attacks of nausea and vomiting;
• Frequent urination;
• Feeling of the presence of a "lump" in the throat;
• Numbness and tingling in the hands and feet;
• disturbed gait;
• Violation of the functions of hearing and vision;
• Dizziness, states close to fainting;
• High blood pressure.

In some cases, such an ailment is accompanied by behavioral disorders, which are manifested by the following symptoms:

• Feeling of loss of reality;
• Detachment from personal mental functions;
• inability to think clearly;
• Fear of losing control over one's own actions;
• Fear of dying;
• Sleep dysfunction.

Attention! If you experience any of the above symptoms, it is best to seek medical attention. Depending on the severity of the disorder, medication will be prescribed or simply the use of auto-training when a panic attack occurs.

Origin of auto-training

Such treatment of some disorders in the work of the nervous system as auto-training arose in the thirties of the twentieth century. The author of this technique is a well-known psychologist and psychotherapist from Germany, Johann Schulz. He proposed the method as a treatment for psychological disorders in 1932. Later, on the basis of his methods, various methods were developed to improve the qualities of the human psyche and physical functions.

What is treated with auto-training?

For a fairly long period of use of various types of auto-training from attacks, it was possible to determine that this method of treatment does not give positive effects, and in some cases can lead to negative results in diseases such as: hysteria, psychasthenia, hypochondria syndrome, obsessive-compulsive malaise.

While a positive effect can be observed in the treatment of panic attacks with auto-training in patients with such diseases as: neurasthenia, psychosomatic illness, depression, emotional overstrain.

With the help of auto-training, nervous disorders are treated, but only in the absence of a crisis. For example, when a patient has a panic attack, auto-training will help to get away from it. During an exacerbation, the patient should sit quietly and try not to think about anything.

Also, auto-training from fear with a positive effect is used to treat disorders such as:

• bronchial asthma;
• the initial stage of hypertension;
• dyspnea;
• angina pectoris and tachycardia;
• a small positive result can be seen in the treatment of stomach ulcers.

Attention! Mainly, with the help of auto-training, psychosomatic disorders are still treated. Treatment of VVD by this method must be performed all the time, except for the moments of manifestation of crises.

It is worth noting that before proceeding with auto-training treatment, it is necessary to understand the real reason for the appearance of a panic attack. For example, if you mean severe depression, then this method is unlikely to help. In order for the treatment to have a positive effect, the patient should not be very irritated, he needs to relax and be interested in what he hears from the doctor, and not argue with him.

If you are sure that you are capable of this, then you have autogenous depression in a mild form. In this case, the auto-training technique will really help. People who actually suffer from such disorders simply do not know how to relax and listen to a specialist, so auto-training will not help them.

Important! You should not use trainings with fears associated with a violation of your own health. If a person has driven into his head that he is sick, for example, with cancer or AIDS, then it is difficult to convince him otherwise. As a result, the use of auto-training for such a panic attack is completely pointless.

Is auto-training necessary for a panic attack?

Anxiety disorders are not abnormal. Sometimes our psyche is not ready for overstrain. In this case, emotions, thoughts, feelings are blocked in the brain, and everything accumulated manifests itself as signs of vegetative-vascular dystonia. You can call this condition a panic attack. With such a deviation in the functioning of the nervous system, the human body is constantly overstressed. Muscles come into tone, the brain is actively functioning, adrenaline goes beyond the norm.

A person is looking for a way out of this situation, and first of all he takes sedatives (which corresponds to the recommendations of specialists). However, panic attacks are back.

After some time, the patient nevertheless finds out that there is an autogenic training (auto-training in a different way) and that it can be used in the treatment of a panic attack. When using auto-training, the patient learns to control his own nervous system and feelings, which is important for knowing his internal state, and as a result, for protecting himself from panic attacks.

The action of auto-training

When the panic attack passes, auto-training helps to calm down due to the effects of a relaxing effect and self-hypnosis. You learn relaxation and calming at home, and then use these skills when needed. However, simply relaxing is not enough. You need to learn how to give a command to your own brain so that it calms down.

However, if feelings go beyond the norm, such commands enter the subconscious with difficulty, as the agitated brain tries to find a way to deal with a far-fetched danger. In other words, you are giving the brain a command to calm down, and this does not work, because subconsciously you believe that you are in danger. Especially when you have had repeated panic attacks, and the fight against phobias and managing your own condition has become an integral part of life.

When performing some specialized tasks of auto-training for neurosis, it is possible to remove the unconscious defense that prevents healing from outbreaks of a panic attack. The patient falls into a mild or moderate trance state, due to which such positive attitudes as "I'm fine", "I'm not worried about anything", etc. gives you the opportunity to reach the subconscious.

When you master the skills of auto-training for panic attacks, you will be able to:

• Relieve nervous tension;
• Get access to spiritual potentials;
• Psychologically be prepared for likely stressful situations;
• Control your own feelings (even with panic attacks);
• Engage in self-hypnosis of what is required to bring the state back to normal.

The trance state is beneficial. A person has an involuntary trance every 1.5-2 hours, at this moment in the brain all the information received, so to speak, is “sorted out” on the shelves. Such an effect can be observed when you think about it and do not notice that a lot of time has passed. There comes a feeling of lightness, as if a stone has fallen from the soul. Just in a state of trance, the influence of words-commands on the subconscious is carried out. Only in this case, the command to calm down will work.

results

If you periodically engage in auto-training for panic disorders, over time, the block is removed from psychological dead ends in the subconscious.

With due attention, the human mind can heal itself on its own:

• The application of relaxation will help reduce the signals of the receptive nervous system;
• You get access to your own capabilities, which will give strength;
• Thanks to commands and attitudes, behavioral characteristics change.

Once you experience the impact of auto-training, you will receive an important, memorable skill. In the future, this experience lives with you at the level of reflexes.

How often can training be applied?

Auto-training can be used at any time and countless times. If you approach this treatment with perseverance, you will have the ability to control your feelings, behavior, mood. The more practice, the more experience. During the crescent, you will notice a decrease in anxiety. This is a big plus in problem solving.

When adding insomnia to panic attacks, use auto-training at night. Also do auto-training during your lunch break to recuperate.

Exercises are best done in a supine position. If this is not possible, use a chair. Sit comfortably, tilt your head and put your hands, stretch your legs forward. You can cover your eyes.

At the moment of muscle relaxation, you concentrate on some feelings. This leads, in a way, to hypnosis. At this point, you are giving the subconscious mind a command aimed at calming and certainty. This is the basis of autotraining. A special text is read on calming the nervous system.

In this regard, the following stages of auto-training under stress are distinguished:

1. Relaxation.
2. Self-hypnosis.
3. Getting out of a trance state.

You can download various video tutorials that will allow you to master the basics of auto-training. You can add a breathing exercise with manual energy replenishment to the exercises.

findings

Panic attacks affect not only people with a disease of the nervous system, but also those who simply find themselves in a difficult life situation. A psychiatrist or psychotherapist can help in learning how to use a method such as auto-training in the treatment of panic attacks.

Such treatment has many advantages: you will be able to control your own subconscious in stressful situations and learn to manage your feelings if necessary. Auto-training to relieve anxiety and stress is recommended by psychotherapists, as it is harmless and has good results.

Neurosis is a disorder that is caused by a stressful situation. It can be one-time, for example, dismissal from work or the death of a loved one. And it can accumulate over the years, as a consequence of scandals in the family or pressure from the team.

Neurotic disorders cause a person a lot of discomfort. Their symptoms are obsessive states, anxiety, frequent mood swings, tearfulness, irritability, loss of interest in life. Agree, to live, feeling such a huge range of negative emotions, is very difficult. But it is possible to cure it - and this is the main thing. Therefore, psychotherapy for neurosis is a necessary measure. Treatment, conversations with a psychotherapist are the means that will help overcome neurosis and bring back bright colors to life. In addition, there are so-called folk remedies that help to cope with negativity, find harmony and balance in case of neurosis on their own, without pills. These are acupuncture, herbs (melissa, St. John's wort), yoga, hirudotherapy, meditation, breathing exercises, exercises, physiotherapy.

From the article you will learn how to properly get rid of the symptoms of neurosis or cure it completely with folk methods.

Treatment of neurosis with exercise

We have already said that neurosis is a consequence of an experienced psychological trauma, stress. But what is the nature of stress? This is the body's reaction to an atypical situation. In fact, we really need this mechanism. In stressful circumstances, we experience a surge of physical energy, adrenaline. Our body is ready to escape or defend. But if we stay in such a tense state all the time, it will hurt a lot.

That is why physical education for neuroses is a very effective treatment, a recipe for a healthy life. Gymnastics and yoga help release the energy that is seething in us and relieve physical tension. You can do the exercises yourself at home. You should not choose intricate and complex sports complexes, because your goal is not to pump up muscles or lose weight, but to achieve physical relaxation.

Stretching exercises should be preferred. Try to smoothly pull all muscle groups alternately, starting from the neck and ending with the limbs. At the end, stand on your toes, stretch your arms up above your head, joining your palms, and stretch your whole body well.

The following exercise helps to relax all the muscles well: stand straight, starting from the neck, gently lean forward, twisting the spine, while the arms are relaxed; when the palms touch the floor, walking with your hands, go to the bar, then bend well, moving your head back, stay in this position for a few seconds; then, keeping the legs straight, lift the pelvis up, bend in the back, arms remain straight; step your hands in the opposite direction and smoothly return to the starting position, while slowly spinning the spine.

Do this exercise several times and you will immediately feel the relaxation.

As an alternative, you can go to the gym, swimming pool, sign up for the fitness section, athletics. Yoga and gymnastics also help to relax. You can choose your preferred type of activity. Remember that it is best to get rid of negativity immediately. You can do simple exercises like squats or crunches anywhere, even at work. It is important to be able to relax when you need it, and not be ashamed of what others think. This is a sure recipe for keeping the nervous system in balance. In addition, standard gymnastics will help keep yourself in shape and at the physical level: get rid of excess weight, gain body flexibility. For physical relaxation, physiotherapy can also be used: various warm-ups, massage, hydrotherapy, and so on. Physiotherapy, like physical education, does not allow tension to accumulate, which significantly reduces neurotic symptoms.

At any time, to calm down and saturate the body with oxygen, you can perform useful breathing exercises. Here are the simplest but most effective exercises:

• take any comfortable position that excludes muscle tension, inhale slowly and as deeply as possible, with full lungs, hold your breath for 5 seconds, then exhale slowly, try to make exhalations longer than inhalations, breathe like this for 30 seconds;
• in the lotus position or another comfortable position (most importantly with a straight back) for a minute, make frequent and rapid exhalations through your nose, as if you want to blow a bead out of your nose.

Try it! There is no guarantee that the exercises will be performed the first time, but practice will certainly give results. You can easily master it yourself.

Psychotherapy for neuroses will be a wonderful addition to folk methods. Sessions with a specialist will help to find out the cause of the problem, cure it on a psychological level forever. And folk methods and techniques will lead to calm, teach you to relax. Multiple treatment is the best solution.

Treatment of neurosis with herbs

This tool belongs to alternative medicine. However, its effectiveness does not suffer. Our ancestors have been using herbs for centuries to calm down when stressed or to tone up the body in moments of fatigue and depression. Melissa, chamomile, motherwort, St. John's wort, hawthorn - we all know these names from childhood.

Herbs help cure various forms of neurosis: hysterical, obsessive-compulsive disorder, neurasthenia.

In order to fall asleep quickly, it is recommended to take infusions of sedative herbs in the evening. St. John's wort, lemon balm, valerian are perfect. And in order to cheer up after waking up and recharge your batteries for the day, it is recommended to take herbs such as radiola or lemongrass. These are proven folk methods.

You can prepare a decoction by pouring a tablespoon of herbs with a liter of boiling water, let it brew, strain - the recipe is very simple. You can also prepare teas with the addition of various herbs.

Here is a simple recipe for a remedy that will help get rid of irritability:

St. John's wort - 1 tsp
Passiflora - 0.5 tsp
Melissa - 0.5 tsp
Lavender (flowers) - on the tip of a knife.

This tea is very tasty, as lemon balm gives it a subtle minty aroma and taste. It is also incredibly useful - the tool will help strengthen the nervous system. After all, St. John's wort, which is included in the recipe, is considered one of the most effective natural antidepressants, which, at the same time, does not suppress the functions of the nervous system, unlike some pills. Moreover, St. John's wort has a general strengthening effect on the body, as it is able to improve cellular respiration.

Lavender is also wonderfully soothing, helping to get rid of anxiety. Melissa has a good effect on the nervous system, normalizes a rapid heartbeat. Tea will help to achieve relaxation, relieve stress after a hard day.

However, this treatment is not suitable for everyone. It should be borne in mind that such a remedy as herbs, even such ordinary ones as lemon balm, chamomile or St. John's wort, also have contraindications. For example, the latter increases sensitivity to ultraviolet light, so those who choose this treatment are not recommended to spend a lot of time in the sun. Visiting a solarium is also not advisable. John's wort is contraindicated during pregnancy, hypertension. Exceeding the dosage of the herb can cause stomach pain. It is also worth noting that St. John's wort can weaken the effect of birth control pills, as well as reduce potency in men. This happens with prolonged use.

And lemon balm, although it is good for the heart, calms well, but in case of an overdose it can cause lethargy or drowsiness. Therefore, when choosing an herb for treatment, consult a doctor who will help you choose the fees that are effective for your particular case. The doctor will take into account the characteristics of the body and prescribe herbs that can cure the disease, taking into account all their features,

Now consider other methods and techniques that will help you cope with neurotic disorders on your own. I use a wide variety of means, methods and techniques. Acupuncture, hirudotherapy, yoga, meditation are also effective ways to cure a neurotic disorder.

Let's consider them separately.

Treatment of neurosis with the help of Eastern practices: acupuncture, hirudotherapy

The treatment of neurosis includes a wide variety of means, methods and techniques. Acupuncture, herudotherapy, yoga, meditation are also effective ways to cure a neurotic disorder. Let's consider them separately.

Acupuncture, like hirudotherapy (treatment with leeches), has a tonic and sedative effect on the body. Allows you to restore the nervous system. Moreover, regular acupuncture helps to normalize the emotional state of the patient, get rid of tension, and has the effect of an antidepressant.

It is worth noting that most often acupuncture and hirudotherapy are used to combat somatic and mental disorders. Its healing effect is noticeable throughout the body. But we urge you not to do acupuncture yourself at home. Hirudotherapy is also a method of treatment that is not suitable for independent implementation. Only a specialist who has studied these techniques can carry out the procedure so that it produces a healing effect. Acupuncture, hirudotherapy are very responsible procedures. But with the right approach, this is a sure recipe on the way to psychological well-being, which will help get rid of the negative symptoms of neurosis, relax after a hard day's work. You can’t just read on the net about how to do acupuncture and take up healing. Hirudotherapy is carried out with the help of special leeches (medical). It is worth noting that hirudotherapy helps to get rid of not only neurosis, but also toxins. Hirudotherapy is completely safe for health, infection is excluded if you contact a real professional who knows how to treat with leeches.

Yoga and meditation as a way to get rid of neurosis

It is difficult to name such practices as yoga and meditation as folk remedies, but they do not apply to traditional medicine either. Exercises help relieve the symptoms of neurosis, find harmony, balance. This is an effective recipe not only to cure neurosis, but also to prevent its occurrence in the future.

Yoga and meditation are practices designed not only to develop the body, but also to gain inner endurance and balance. After all, we so rarely stop to look around and evaluate the pace at which we live and what it leads to. And meditation and yoga allow you to slow down the systems of our body, assess the situation, find harmony with yourself. In these practices, there are exercises designed to relieve anxiety, isolation, tension. It is best to ask a yoga trainer to pick up an individual complex for you, which, after working out with a master, you can do at home on your own.

Yoga teaches us spiritual development. But it is precisely because of spiritual conflicts that people often suffer from existential neurosis. Take some time every day to do yoga exercises - asanas, and you will notice how your attitude to many things will change. And meditation will help you take circumstances not so close to your heart.

In conclusion, we can say that a comprehensive and targeted treatment of neurosis will achieve a positive result in the near future. The main thing is to have the desire to work so that life becomes bright and joyful again.

Share relaxation methods for neurosis and pa

Odessa (Ukraine)

Psychologist, I treat panic

Psychologist, I treat panic

Psychologist, I treat panic

Psychologist, Gestalt therapist Online psychologist

Odessa (Ukraine)

Psychologist, Gestalt therapist Online psychologist

Odessa (Ukraine)

Psychologist, I treat panic

Psychologist, I treat panic

Psychologist, I treat panic

Psychologist, I treat panic

Psychologist, Gestalt therapist

Psychologist, I treat panic

Psychologist, Gestalt therapist

You don't know how he practiced yoga.

Psychologist, Gestalt therapist

Veliky Novgorod

Hello. With your inner trembling, it is better to start with stretching exercises (you can take it here http://antidistonia.ru/lfk/). Try also to massage the diaphragm, then breathing techniques will work better.

If you master autogenic training, it will greatly alleviate your condition.

Psychologist, I treat panic

Psychologist, Family Psychologist Skype

Psychologist, Gestalt therapist

It helps a lot:

1) swimming (interaction with water).
2) Walking at a comfortable pace
3) Communication with animals
4) Aromatherapy based on essential oils (a good aroma for relaxation is lavender, you can combine lemon + lavender)
5) Meditation (you can watch your breath)
6) Herbs can be chamomile, lemon balm, a little bit of mint and lemon
7) Drawing and other creativity

The above are actions that are good to do systematically for relaxation.

Quick action in PA and acute neurosis

1) Deep and sharp breath. At this point, the brain will be saturated with a fresh influx of oxygen and the mind will switch from current thoughts. Next, we immediately turn our attention to what is happening around. If you are currently walking, then watch your steps, how the heel touches the ground, how the toe touches the ground, observe and hear the sounds of your steps, feel the character of the earth's surface. Next, switch your attention to what you are wearing, what the weather is like outside, whether the wind is blowing, whether the sun is shining, or whether it is raining or snowing. You notice various details: birds, cars, what people are wearing, their walk, laughter, smiles. When talking with people, pay attention to the details of their faces, facial expressions. Etc.
Let's call it dynamic meditation in real everyday life. And, in simple words, there is an activation of the right hemisphere of the brain, which is responsible for perception. During meditation, the inner voice rests, the mind and, as a result, the body relaxes. In such trance states, neurogenesis (restoration of nerve cells) also occurs. In the creative process, for example, when drawing mandalas, the same thing happens.

2) If you are sitting or lying at home. I recommend the following.
"Scan" your body. Focus on the little toe of the left foot, then the big toe, then the other toes. Slowly switch to your right foot. Next, slowly feel your body from head to toe. Focus your attention on the "problem areas" of the body, where discomfort or pain is felt. Focus and, like an inner ray, direct your attention to this part of the body. Hold your attention for a while, watch. You will feel that the discomfort will go away.

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Miraculous musical relaxation to relieve anxiety, neurosis

Use this meditation in a quiet place where you can relax, in a chair - reclining or lying down. After starting meditation, close your eyes and relax.

Attention! During this meditation, the eyes must be closed! When listening in the background (while doing any other activity), the result will be close to zero.

This meditation should be listened to ONLY with headphones.

In this meditation, alpha rhythms are used, which help to relax and relieve stress and anxiety. In some cases, beta rhythms also have a positive effect, help relieve stress and tension, anxiety, they will be used at the end of this program.

This meditation uses special sound technologies that are especially useful for people who are constantly in an agitated state (who can not find a place anywhere).

How to meditate?
Take a comfortable position for the body, close your eyes, stop the internal dialogue and in a few minutes you will enter a pleasant state of relaxation. It will take about 8 minutes for an ordinary person. Before meditation, it is advisable to drink a glass of clean water.

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