How to get out of neurosis (Practical advice from a psychologist) Yunatskevich P I

How can a neurotic learn to control himself?

The modern world often contributes to the development of a person's feeling of dissatisfaction with himself. Inside the person sits another "I", which does everything against our desires. I would like, for example, not to be cowardly or embarrassed in a difficult situation, but we treacherously tremble or babble incoherently in front of the leadership. I want to work well, quickly make a profit, and laziness comes with the start of work. To be honest, you want to please people, charm them with the breadth of your soul, and they only see that you are fussily striving to win them over for no reason. I would like, finally, that everything was in order at home, the husband or wife did not give reasons for a headache - and all this also remains only in dreams.

At the same time, in the life of every person there was one or more events when he was surprised and admired himself. For example, having brilliantly completed the work, he received a worthy reward. He found the right solution faster than others, developed a promising business plan, implemented it and made a profit, despite the difficult conditions of competition. Or quite simply - running away from the bandit, he jumped over the fence, which he usually would not have overcome.

So, solving any problem, a person faces, first of all, with himself. This collision can contribute to the development of stress. Complexes, stereotypes of thinking and psychological barriers block not only the freedom of promising decisions, but also the internal reserves you need at this moment.

In addition, when we focus on any activity, we concentrate, our brain at that moment may be subconsciously busy solving completely different problems (for example, family problems), and the body is switched on not for mobilization, but for recovery caused by stress, lack of sleep and nutrition.

We are taught from childhood that we must be able to pull ourselves together, not be distracted, because success in life is achieved by those who are able to concentrate better - this is true. The main energy of a person is spent not on the work itself, but on volitional efforts - overcoming the internal contradictions of one's condition.

Man has long sought to find ways to increase the ability to manage himself. This is how Indian yoga, transcendental and Zen meditation, Chinese health-improving qigong gymnastics and other systems arose. However, not everyone can master these techniques. Need:

Good mentor;

Wish.

Each person develops a method of self-regulation for himself. It remains only to evaluate its effectiveness in order to understand what I am doing right, properly, and what is wrong?

Each person manages himself, but let's analyze our own methods of self-regulation in order to understand their effectiveness.

The accumulated knowledge and experience of your life allowed us to create our own method of self-regulation in order to help ourselves in the simplest, most understandable and accessible way to master the invaluable science of managing our condition. At the same time, it is very important that self-regulation techniques do not require daily training, and therefore they can be used if necessary as a means of self-help in difficult situations.

Your methodology should help you maintain health, youth and efficiency in difficult stressful times, more fully reveal your talents and potential opportunities. Self-regulation techniques help to adapt to new conditions of life and activity. With their help, you learn better and faster, train, master new languages ​​or professions, they help you develop the desired qualities and abilities in a targeted manner.

When you get sick, you use self-regulation techniques to recuperate and thereby reinforce the course of treatment prescribed by the doctor, and then maintain your own health.

What is the essence of your method?

The path to inner freedom begins with the ability to relieve nervous tension. Freeing yourself from subconscious fears, complexes, stereotypes of thinking and psychological barriers, you acquire the ability to hear yourself and your body. Amidst the cacophony of the outer world orchestra, you begin to discern your own inner music. You can realize good wishes on your own.

Your method of self-regulation helps you achieve a state of calm. It is simple and based on patterns you know.

But what else can you use to achieve the long-awaited calm after nervous tension?

Rocking technique. Remember what, for example, a person does at the moment of nervous tension? He excitedly walks back and forth around the room, rubs his hands, fingers, shakes his leg, gesticulates, sways from heel to toe, etc. In a word, he instinctively looks for some kind of tuning rhythm that helps him to liberate himself.

Rhythmic movements reduce nervous tension. For example, mothers lull crying babies to sleep, and if the rocking rhythm matches their condition, the babies fall asleep.

People involuntarily sway with sobs, bow during prayer. Pinching a finger in the door, we frantically shake the brush. A person, having received a bruised hand, instinctively presses it to his chest and begins to "cradle" to relieve the pain.

These intuitive, mechanical movements, unconsciously fixed by human practice, are a kind of hint of nature: how to get rid of tension, physical or emotional, mental.

Exercise 1

To master this technique, you need to concentrate on yourself.

Rhythm can easily help you with this. Start with the simplest, albeit very effective technique.

Approach the wall. Stand with your back to her at a distance of 10-15 centimeters. Lower your hands at the seams. Relax. Focus on your condition. Close your eyes and start falling back. Try to do this 7-8 times.

Exercise 2

Remember how you are rocked on a swing. Stand up and begin to rock back and forth slightly, or if you like, in a circular motion. Listen to your body and swing in a way that is more pleasant and more convenient. At the same time, it is better to lower your hands, close your eyes or leave them open - at your discretion. At first it is not easy, but after a few repetitions it starts to work out. The main thing is to look for a pleasant swinging rhythm. Such a rhythm that does not want to be interrupted and at which nervous tension is relieved and a feeling of deep mental and physical peace arises, a sense of inner balance.

Having found your rhythm, you can feel clarity in your head, an improvement in well-being, or, conversely, drowsiness. This technique relieves nervous tension, and what the body needs is revealed to the mind. If drowsiness appears, then the body is exhausted, you need to take a nap for a few minutes. If during the exercise any unpleasant or even painful sensations begin to appear, do not be alarmed. This is not at all a deterioration in your well-being.

Do not run away from unpleasant sensations! These are your own problems and only you can solve them. Therefore, direct your attention to unpleasant sensations and experiences during the exercise. By doing this, you introduce disturbed internal processes into a mode of harmonious rhythm and after a while you will be able to free yourself from them.

The internal healing process is also manifested in the automatic change in the swinging rhythm, which the body picks up as if by itself. With this exercise, no “self-hypnosis formulas” are required at all, it is enough to look for a pleasant swinging rhythm. And pay attention to what attracts him.

Exercise 3

It is performed in a group of at least 4 people. It is convenient to do it at work in a circle of comrades.

You need to form a tight circle. You stand in the center of the circle, close your eyes, lower your hands. Bystanders raise their hands at chest level. You relax and fall into the arms of your comrades. They will pass you to each other in a clockwise direction.

The exercise is done in turn by all participants.

The time allotted for one person is 1.5–2 minutes.

If the rocking exercise does not work out, then you need to find out the reason that prevents you from relaxing and find your rhythm.

Remember that excessive expectation of an immediate result slows down the process of emancipation. Therefore, when performing the reception, you should slowly tune in to pleasant sensations.

It is recommended to do these exercises for about 5 minutes once or twice a day for a week. At the same time, many people have the ability to quickly relieve their nervous tension and without swaying. It is enough only desire or "memories" of the techniques. Then one week should rest from the exercise and just watch how well-being improves. During this time, good changes will occur, a feeling of self-confidence will appear, because every time the swinging rhythm you choose, the body recovers and heals itself.

After a break, you can use this technique again at a convenient time. You will see for yourself how best to use it. One of the signs of success is the disappearance of the fear of falling (both literally and figuratively). This fear is always hidden inside us and just as latently guides our lives.

A person who is afraid of falling and one who has got rid of this fear are different people.

Exercise 4

The meaning of the exercise is to keep a psychological diary. It can also be called a psychological notebook. It serves to describe our inner world and the changes taking place in it. As for external events, we should register only those that are closely related to our thoughts, feelings and observations. However, the focus should be on:

Growing awareness of one's "I";

New meaning;

The values ​​and relationships we discover.

Maintaining such a workbook serves several purposes. The most important of these is to help achieve a clearer formulation of thoughts, sensations and observations. When we record something, we strive to express ourselves as widely as possible. We are trying to go beyond ordinary thinking and banal presentation. Keeping records, we are faced with the need to choose from a large number of points of view, which largely excludes the possibility of expressing mutually exclusive opinions without realizing this fact. When there is a problem or confusion, we are able to more clearly identify the underlying factors and thus take the first step towards resolving them.

Keeping handwritten notes greatly stimulates the creative process. An attempt to cope with the problem and a written statement of our considerations on this matter invariably gives rise to a desire to comprehend associative links, which opens up a wide scope for new thoughts and possibilities that we have not considered before. If we learn to give freedom to the mind, we will be surprised to discover what depths of understanding are available to us with such emancipation.

Keeping a workbook as one of the methods of self-improvement has several other functions. This makes it possible to express in the safest possible way any powerful and destructive emotions that boil within us. If we learn to “let off steam” on paper, we can ease tension and understand its origins.

Keeping records is a useful exercise that develops the ability to concentrate, attention and will. They can help a shy and secretive person to more freely explore certain aspects of their personality. Taking into account all these factors, we can say that the workbook is an important component of the process of psychosynthesis.

Its conduct is a consequence of personal initiative. Thus, a person largely manages the process of development and realization of personal qualities.

In addition to recording, you can make some sketches or resort to other visual means of expression. These may be images that come to us in a dream or arise in our imagination; graphs, abstract symbols, or any other means of displaying thoughts in graphic form. Their important role is that they help us develop clearer ideas and tie together different concepts. Here we should also mention what we usually call spontaneous drawing. It is performed when we are in a relaxed state and our attention is fixed on some problem, that is, in essence, we draw automatically, thinking about something else. Such drawings reflect our subconscious and can contribute to a better understanding of ourselves.

The following is a list of sections that can be used in recordings. You can choose the one that best suits your needs and experience. From time to time you should reconsider your choice. In order to trace the development process and outline its prospects, the date of each entry should be fixed.

Thinking about ideas. The designation of the area that is of greatest interest to you, in which you would like to understand as deeply as possible (education, religion, mathematics, systems theory, ecology, etc.).

Thinking about people. Understanding your relationships with people and answering questions.

Reflections on events. Your reaction to important events in life. Mark the moments when it proceeded simultaneously with the event.

Internal dialogue. Various thoughts, reasoning, premonitions, questions, problems that do not fall under any of the above sections.

Dreams. Description, transfer of meaning, development of dreams, possible associative links (recording should be done immediately after waking up).

Images. Visualization and any other type of sensory perception. Registration of information about images that appear either spontaneously or in the process of using certain techniques. It can be transmitted in verbal form and (or) in the form of drawings. Describing the feelings and associations inspired by the image, as well as its characteristics (shape, color, etc.), meaning and, if possible, interpretation bring some benefit.

Imagination game. Various situations, stories, dreams, etc. that could serve as the basis for your imagination. Here it is best to limit yourself to recording those imaginary scenes or pictures that carry a charge of creative potential.

Scheme. Graphical display of theoretical constructions (you may want to include them in the "Thinking about ideas" section). This will help you visually express your thoughts, as well as a deeper understanding of their essence.

Meditation. Description of the various techniques you have tested, the topics of meditation and the results obtained. Note the degree of insight into things and the depth of their intuitive understanding.

Problems "I". Description of the feeling of identity with oneself, answers to questions like: "What am I?", the experience of remembering one's past, methods of meditation on the topic of the essence of being.

Will. Description of the different levels of manifestation of the will, an assessment of your strengths and weaknesses. Note occasions and circumstances when you have consciously used your will. Write down the results of the will exercises.

Development methodology. Experiences that cannot be included in any of the above sections. Most fully reflect the circumstances when the methods used either helped you or turned out to be absolutely useless. Express your opinion about the reasons that led to success or failure in each case.

The most vivid experiences. A description of all the times when the feeling of joy, love, peace, awakening of the personality and growth was the deepest and most powerful. State the circumstances under which these experiences took place and their consequences.

Reasons for irritation. Your personal weaknesses that you know about and would like to overcome. Particular attention should be paid to methods that help you achieve your goal. Note any strong negative reactions you have towards other people. This may indicate problems that you are not aware of or difficulties that may arise in the future regarding your "I".

Quotes. Writing out quotes that are important to you and that you come across while reading.

Leading perspectives. Tracking the process of your development in time, establishing a connection between the past, present and future. In this section, you can indicate the main milestones (bridges connecting where you were to where you are now or hope to be in the future), as well as the intersection points of the roads you have traveled and not traveled and memories.

Exercise 5

This exercise allows you to answer the question: “What am I?” It is designed to help you reach a high level of self-awareness and discover your true self. The exercise is based on the assumption that each of us is like an onion, that is, it consists of various layers that hide the most important thing: our essence. These layers can be positive or negative. They reflect various aspects of our personality and our relationship with the outside world. Some of these layers are like a facade or a mask that hides what we don't like about ourselves. Behind others, there are some positive qualities that we are unable to fully comprehend. In any case, somewhere behind these layers, in the depths of each of us, there is a center of creativity and vibration - our true "I", the innermost essence of our being.

The exercise, which consists in answering the question: “What am I?”, easily and unobtrusively leads us to the comprehension of this essence, understanding and awareness of ourselves as a person, identity to ourselves.

Technique:

1. Choose a place where you can be alone with yourself and no one will disturb you. Take a piece of paper, write a number and a title: "What am I?". Then try to give a written answer to this question. Be as open and honest as possible. Periodically stop and ask yourself this question again;

2. Relax, close your eyes, clear your head of extraneous thoughts. Again ask yourself the question, "What am I?" and observe the image that appears before your mind's eye. Don't try to think or draw any conclusions, just watch. Then open your eyes and describe in detail everything you saw. Describe the sensations you experienced in connection with the image, and its meaning;

3. Stand so that there is enough free space around you. Close your eyes and ask yourself again: "What am I?" You will feel the vibrations of your body. Trust his wisdom, the movement should unfold until you have a sense of its completeness. Perhaps you should accompany what is happening with some kind of sound or singing. At the end, write down your experience on paper. It is recommended to perform this exercise for a period of time. Its effect is enhanced with repeated sessions.

Exercise 6

An evening review of events is one of the effective means of relieving stress. It is best done at the very end of the day. Before falling asleep, try to restore all the events by scrolling through them like a movie. However, start from the end, that is, exactly from the moment when you decided to exercise a little. First remember everything that happened late in the evening, then after dinner, at noon, etc. Get to the morning and your awakening.

Evening review of events can be used to analyze life in general and oneself in it. This exercise can be modified (see below), then it allows you to focus on one aspect of the "I", on a separate model that you would like to know more deeply, on a specific internal process. The most important factor is the attitude with which you perform the exercise. “Looking through” your day, try, as far as possible, to act as a detached objective observer, calmly and impartially registering each event. Move from one event to another with equanimity, without feeling joy when it is successfully resolved, or longing and sadness in case of failure. The purpose of the exercise is an impartial registration in the mind of the meaning of what happened, and not a re-experiencing of all events.

Many people find it useful to record their observations, impressions in a psychological diary. After re-reading what has been written after a certain period of time, you can catch something new, unnoticed before.

Identity analysis. This modification of the evening review of events is a review of what happened during the day from the point of view of the subpersonalities enclosed in you.

Subpersonalities are a variety of personalities or psychological formations that are contained within you and which are characterized by independent needs, goals and activities. Some of them are completely individual. Other personalities are well known. This is a child, a parent, an adult, a representative of a particular profession, a philosopher, a tradesman, etc.

Before the first session, a period of introspection is necessary, allowing you to identify those subpersonalities (perhaps two or three) that, in your opinion, play an important or active role in this period of life. If you keep a psychological diary, then rereading your notes can be of some help.

Analysis of various aspects. This exercise is a modification of the evening review of events. It consists of viewing what happened from the point of view of your body, feelings and mind.

You may want to consider the following points:

1. Which of these three components do I identify with most of the time?

2. Which of these components dominated in certain circumstances that took place during the day? What was the activity of each of them?

3. What were the values ​​or limitations of each of the components? How did each help or hinder?

4. Were there any conflicts between them?

5. What part did you take in their harmonization or management?

You can think about these questions directly during the review of events or, if this makes it difficult to complete the exercise, at the end of the exercise. The points listed above are intended to point you to possible prospects. You can analyze some of them while excluding the rest. However, this does not apply to point 1, which is fundamental. At the very beginning, you should not complicate the exercise and take more than 15 minutes for it.

During the evening review of events, you can also try to answer the following questions:

1. What subpersonalities dominated at different times of the day? What circumstances (external or internal) made them appear or, conversely, disappear? Did they come into conflict with each other?

2. What valuable qualities or weaknesses did each person have? How did each of them help or hinder you?

3. What did each identity want? What would your life be like if one of them completely prevailed?

4. Were the subpersonalities opposed to what you wanted to do? What part did you take in their harmonization and management?

Analysis of these points can also be made during the evening review of events or, if you experience any difficulties, at the time of its end. The purpose of answering the above questions is to identify possible prospects. The main task of the exercise is to become well acquainted with the subpersonalities enclosed in you. At the very beginning, you should not complicate the exercise and do not take more than 15 minutes for it.

Exercise 7

We are influenced by everything with which our "I" identifies itself. We can tame, control, and use anything we don't identify with.

The fundamental experience of self-consciousness (the discovery of "I") is already contained in the human mind. This is what distinguishes our consciousness from the consciousness of animals. Usually, however, self-awareness is latent rather than explicit. We experience it as something hazy and distorted. It mixes with the content of our consciousness and is veiled by it.

Constant influences of different nature pollute consciousness and lead to a false identification of the individual not with consciousness as such, but with its content. If we want to achieve a clear and distinct self-consciousness, then the first thing we have to do is not to identify ourselves with the content of our consciousness.

More precisely, the habitual state for most people is identification with what gives us a sense of existence in this world, the reality or tension of being. This identification with a part of ourselves is usually related to the leading function or role we play in life. It can take various forms.

Some people identify with their body. They listen to themselves from the inside and often talk about themselves mainly from the position of sensations. In other words, they identify their activity with the work of the body.

There are people who identify with feelings. Their experience and its description do not go beyond this circle. They believe that feelings are the main and most intimate part of their "I", while thoughts and physical sensations are perceived by them as something more distant and to some extent unrelated to them. Those who identify with the mind are likely to talk about themselves in terms of intelligence even when asked about how they feel. Such people often consider feelings and sensations as something secondary or not aware of them at all. Many of them choose a role for themselves and act in accordance with it as a "mother", "husband", "wife", "cadet", "student", "businessman", "teacher", etc.

Such identification with some part of the personality may satisfy the person to a certain extent, but it has serious consequences. It prevents you from realizing the true "I", yourself in its entirety; what a person really is. This identification excludes or greatly reduces the possibility of getting to know other components of our personality and using them to the fullest. Thus, our "usual" expression of ourselves at one time or another is limited; this is only a fraction of what could be demonstrated. Consciously or unconsciously realizing that we do not have access to more than half of what is within us can lead to frustration and painful feelings of inadequacy and fear.

Moreover, prolonged identification with a role or a leading function often and almost inevitably leads to a dangerous life situation, which sooner or later ends in a feeling of loss and despair. This often happens to athletes who have grown old and have lost physical strength; with actresses whose beauty has faded; with mothers whose children have grown up and abandoned them; with students who have graduated from an educational institution and are faced with new responsibilities.

Such situations can cause serious and very painful crises. They can be seen as a partial psychological "death". Any attempts to stay in the former, outgoing quality are doomed to failure. The only solution to the problem is re-birth, that is, a new and broader approach to identification. This sometimes requires the breaking of the whole personality, which leads to a new, higher level and state of being. The process of death and rebirth is symbolized in many mystical rites and described in the language of religion by many mystics. At present, it has again become widespread, but already as a transpersonal experience and realization.

This process often proceeds without a clear understanding of its meaning and even against the will and desire of the individual. However, conscious, intentional and voluntary cooperation can greatly contribute to its development and acceleration.

This can be achieved by performing exercises known as "disidentification" and "identification", or rather "self-identification". They help us achieve freedom and the right to choose any aspect of the personality with which we want to identify or disidentify. The latter depends on what seems to us the most appropriate in the situation that has arisen. Thus, we can learn to control all the elements and aspects of our personality and skillfully use them to achieve a comprehensive and harmonious synthesis. For this reason, exercise plays a central role in psychosynthesis.

They serve as a tool to help you realize your "I" and develop the ability to consistently focus attention on each of the main aspects of personality. Remaining an outside observer, we get the opportunity to know and explore them.

The first stage, which consists of the exercise "disidentification" (as it is given below), includes three parts leading to awareness of the physical, emotional and mental aspects. The result of their implementation is self-identification. After gaining some experience, the exercise can be expanded or modified, as will be discussed below.

Execution technique. Take a comfortable position, relax, take a few slow and deep breaths (you can use any of the relaxation techniques as a preparatory step). Then slowly and thoughtfully say the following:

1. I have a body, but I am not this body. My body can be in different states: it can be healthy or sick, rested or tired. However, it has nothing to do with my true self. I treat my body as a precious tool that allows me to perform some action in the outside world, but it is only a tool. I treat him well, I try to do everything to make it great. However, it's not me. I have a body, but I am not this body.

Now close your eyes and repeat to yourself the main points of the above statement. Then concentrate on the most important point: "I have a body, but I am not this body." Try to fix this fact in your mind as much as possible. Then open your eyes and do everything in the same sequence with the next two steps.

2. I experience some emotions, but I do not have these emotions. My emotions are diverse, they can change, become their opposite. Love can turn into hate, calmness into anger, joy into sadness. At the same time, my essence, my true "I" remain unchanged. "I" is always "I". Although a wave of anger may overwhelm me for a while, I know that this will pass, because I am not this anger, since I am able to observe my emotions and understand their origins, I can learn to manage them and harmonize them. So, it is quite clear that they are not me. I experience some emotions, but I am not those emotions.

3. I have a mind, but I am not my mind. My mind is a valuable experience of knowing and expressing, but it is not the essence of myself. Acquiring new knowledge and experience, absorbing progressive ideas, it is in continuous development. Sometimes the mind refuses to obey me, so it cannot be me, my "I". From the point of view of both the external and internal world, this is an organ of knowledge, but it is not me. I have a mind, but I am not my mind.

Now the identification phase begins. Repeat slowly and thoughtfully:

4. After separating my "I" from sensations, emotions and thoughts, I recognize and affirm that I am the center of absolute self-consciousness. I am the center of the will, able to observe and subjugate all psychological processes and my body, as well as manage them.

Focus on the leading position: "I am the center of absolute self-consciousness and will." Try to penetrate this thought as deeply as possible and fix it in your mind.

Since the purpose of this exercise is to achieve a special state of consciousness, when mastering it, you can significantly change the technique for its implementation. So, after a certain training (some people will be able to do this from the very beginning), you can modify the exercise by quickly and dynamically going through the stages of disidentification, which implies focusing only on the leading positions:

a) I have a body, but I am not my body. I experience emotions, but I am not those emotions;

b) I have a mind, but I am not my mind.

In such a case, it is advisable to somewhat expand and deepen the stage of self-identification, which will look like this:

5. Then what am I? What remains after I have separated myself from the body? My sensations, feelings, desires, actions? My essence remains the center of self-consciousness. It is a constant factor in the ever-changing flow of my personal life. This is what will give me a sense of being, constancy, inner balance. I affirm my identity to this center and realize its permanence and energy. (Pause.)

I acknowledge and affirm that I am the center of absolute self-awareness and creative dynamic energy. I understand that being in the center of true identity, I can observe all psychological processes and my physical body, as well as control and harmonize them. I want the realization of this fact to never leave my soul in the bustle of everyday life, to help me and give it a certain meaning and direction.

Once you have learned to focus on the state of consciousness, you can shorten the stage of identification somewhat. The main task is to achieve a certain skill that allows you to quickly and dynamically go through all the stages of disidentification, and then remain in a state of focusing on your "I" for a certain period of time, depending on your desire. This will make it possible at any time to separate the true "I" from overwhelming emotions, obsessive thoughts, unsatisfactory roles, etc., and assess the situation, its meaning and origins, as well as the most effective ways out of it from the position of an outside observer.

The best results are brought by daily exercises, which are desirable to be carried out at the very beginning of the day, that is, immediately after sleep. Thus, the exercise can be seen as a symbolic second awakening. It is also important to repeat it in a reduced form several times a day, returning to the state of the disidentified "I".

The exercise can be modified and adapted to the needs and goals of the individual by adding stages of disidentification or including some aspects other than the three fundamental ones (physical, emotional and mental). It may begin with disidentification, the purpose of which is to separate ourselves from the feelings and desires generated by the desire to accumulate material values, or from the roles we play in everyday life.

Check out the examples below:

a) I have some desires, but I am not my desires. They arise as a result of internal impulses of an emotional or physical nature, or under the influence of other causes. Desires often change, come into conflict with each other, change their polarity, moving from love to rejection or hatred, and vice versa. Thus, my desires are not me. I have some desires, but I am not these desires (it is best to use this modification of the exercise between the emotional and mental stages; described above);

b) I am engaged in various activities and play a wide variety of roles in life. I have to play them and I try to do it in the best possible way, be it the role of son or father, wife or husband, teacher or student, artist or administrator. But I am more than just a son, a father, an artist. These are only individual roles that I play voluntarily and which I can observe from the outside. Thus, I am not my roles. I am identical to myself, I am not only an actor, but also a director of a performance.

This exercise can be successfully and effectively used when working with a group. The class leader reads out all the provisions, and his participants listen to him with their eyes closed, trying to understand as deeply as possible the significance of the words.

Note. Two more variants of the phrase are widely used: “I have ..., but I do not have ...”. They sound like this:

1. I have ..., but I do not have ...;

2. I have ..., and I am something more than ....

Exercise 8

Self-identification. This technique was developed in order to determine the position of the inner "I" relative to the higher, Divine "I". It is based on certain concepts that can help in making contact between these "Selves". However, they can also hinder it. There are no guarantees here. The task of the exercise is to orient your consciousness in the right direction and make it possible to feel the nature of this contact. The sensations experienced are always strictly individual and have some mystical coloring.

The most positive result is achieved with constant and long-term training. It contributes to the steady strengthening of the connection with the "I" and the growth of awareness of one's identity with the infinity of being.

1. As a preparatory stage, exercise 7 is used, which should be performed over a number of days, choosing any of its most appropriate forms.

2. Having learned to achieve the state of an outside observer, following the flow of sensations in the physical body, as well as emotions and thoughts, focus all your attention on it, that is, try to “observe” the very process of observation and understand its essence.

3. Imagine a period of time, such as one hour. Gradually increase it to one day, week, month, ten, hundreds and thousands of years, etc. The choice of a time interval and its subsequent increase is completely arbitrary. Now that you have a huge amount of time in your mind, try to expand it to eternity. Fixate on the sensation that has arisen and remember it.

4. Then imagine a spherical space with a diameter of about 30 centimeters. Gradually increase the diameter to a meter, five hundred meters, a kilometer, several tens and thousands of kilometers, etc. The choice of space and its subsequent increase is also completely arbitrary. Let everything go the way it naturally happens in your head. Now that you have a huge space in your mind, expand it to infinity. Fixate on the sensation that has arisen and remember it.

5. Now try to keep two sensations in your mind at the same time: eternity and infinity. Fix your attention on the feeling that arises and remember it.

6. Focus on your breath, then thoughts, feelings, physical body. Do this until you feel that you are fully aware of yourself and your familiar environment. Then try to quickly and for a short time create the feeling that eternity and infinity are somewhere "here, nearby", and observe what happens with this. Relax, listening to the rhythm of the breath, then open your eyes and connect to the world around you through the senses.

Recording your impressions and feelings that have arisen during the training can bring certain benefits. Look through them from time to time in order to control the mastery of the technique of self-identification, which cannot but become a source of pleasure.

Exercise 9

Internal dialogue. Within each of us is a source of knowledge and wisdom, through which we know who we are, where we have been and where we are going. He is, as it were, tuned in to the goals facing us and is able to accurately predict the steps that should be taken for implementation. Coming into contact with this source, we can more deeply realize the difficulties in the way of its development. With its help, we get the opportunity to direct all our mind and will to solving the problems at hand. The correct use of this source contributes to the achievement of integrity in everyday life and the unification of personal and transpersonal parameters inherent in our life within one reality.

The source of inner guidance is associated with a number of images. The most common of these are the sun, diamond, star or beam of light, angel, eagle, dove, phoenix, Christ or Buddha. In different circumstances, different images are born. However, most often this source is associated with the image of a wise and loving elderly person (male or female). These are two independent archetypes that have both similarities and quite definite differences. Each of them should be contacted. This will help you get to know them better and get a clear idea of ​​which of them is best to contact in a particular case. Usually, the elder encourages, stimulates and inspires, while the woman, on the contrary, calms, educates and praises us.

Execution technique. This exercise helps to establish a connection with the inner source of wisdom. The easiest way is as follows: close your eyes, take a few deep breaths, imagine the face of a wise old man (old woman) whose gaze is full of love. If you are having difficulty recreating this image, then first imagine a candle flame burning evenly and calmly, and then try to see a face in the center of it.

Engage in a conversation with the elder (woman), use his presence (by choosing the most appropriate way for this) in order to understand what is happening with his help, to get an answer to your questions. This dialogue can take place both on a verbal and non-verbal (visual) level. Spend the necessary amount of time on it. At the end of it, describe everything that happened in your diary, giving an assessment of all sensations and ideas if possible.

After a certain period of training, the need to create an image may disappear altogether, since it becomes possible to make contact in a different form. It may be an inner voice (here it is appropriate to recall Socrates). Information can also come in the form of direct knowledge of how to behave in a given situation. Over time, the contact with the inner guide can become so strong that his love and wisdom will play an increasingly important role in your life.

Working with this exercise requires connecting two processes that take place at the mental level: establishing a difference and interpreting what is happening. We must be able to see the difference between those images that are authentic and carry information, and chimeras. For example, sometimes there may be an image of a critical and authoritarian person who does not feel sincere love for you. It could be one of your subpersonalities or a familiar person that is being projected into the supraconscious. Thus, you should establish the difference, find out who appeared before you, and unmask him. Also, you may sometimes hear what you would like to hear, rather than the real message.

Secondly, the information received does not always have a clear and precise meaning and needs to be correctly interpreted. A striking example is God's command given to Saint Francis: "Go and build the church anew." At first, Francis thought that the Lord had ordered him to rebuild the small ruined church of San Damiano. Only later did he discover the true meaning of the revival of the entire Catholic Church.

Finally, it should be remembered that, for all the importance of such contact, it should not be abused. First you need to understand the problem you are facing as deeply as possible, and only if you really cannot find a way to solve it, ask the guide for help.

Only taking into account all of the above, the method of internal dialogue can become an effective and powerful means of advancing on the path of personal development to spirituality with the help of psychosynthesis.

Exercise 10

Awakening and development of desired qualities. The purpose of this exercise is to create external and internal conditions that would contribute to the development of a particular quality at the request of the student. It is intended for daily use. Here we will talk about the cultivation of calmness. However, the exercise can be easily modified and directed towards the formation of such qualities as courage, patience, compassion, optimism, etc. one step towards your development.

Technique:

1. Relax and take a deep breath several times. Focus on the concept of "calmness", try to comprehend its meaning and answer the following questions: what is the nature, meaning and essence of this quality? Write down all the sensations, ideas or images that appear in the course of classes in your psychological diary;

2. Deepen the degree of concentration and see what other ideas and images related to the concept of “calmness” your subconscious generates. Describe the observations in the diary;

3. Realize the meaning of this quality, its purpose, the possibilities of application and the importance that it acquires in our bustling modern world. Exalt this quality in your thoughts, desire it;

4. Try to achieve calmness on a physical level. Relax all muscles, breathe slowly and rhythmically. Give your face an expression of calmness. Visualization of oneself being in this state can help here;

5. Awaken this feeling in yourself. Imagine that you are on a deserted beach, in a temple, in a green meadow, or in any other place where you have experienced a sense of calm in the past. Repeat the word "calm" several times. Allow this feeling to penetrate every cell of the body, try to identify yourself with it;

6. Mentally reproduce those situations from your life that irritated you or deprived you of peace. Perhaps it was being in the company of a hostile person, the need to solve a difficult problem, the obligation to quickly complete several tasks at once, a collision with danger. Imagine, and most importantly, try to feel that this time you are absolutely calm (the implementation of this stage may be somewhat delayed due to the need to master the previous steps of the exercise);

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And all these joyful songs and poems are written about us. And the sun shines brighter and the grass is greener. Not with a neighbor, but with us (finally!).

However, it also happens that gradually the songs lose their melody, and the poems lose their meaning. Quarrels are repeated more and more often, and reconciled as easily as before is no longer possible. And what is between you, is already more like a neurotic relationship.

The “second half” seems either not at all suitable, or the best in the world.

Are you familiar with these contrasts? Are relationships more likely to bring depression than happiness? Perhaps you are in a neurotic relationship and it's time to think about how to get out of them. So it's time to act.

Why doesn't it stick?

Every relationship has ups and downs. However, in unhealthy relationships, partners become hostages to these contrasts.

That is, there is nothing wrong with domestic quarrels. But it is worth paying attention to their reasons. Yes, people can rub themselves, for example. They can test each other's boundaries. The point is sometimes not even in partners, but in the psycho-emotional burden that falls on one (or both) of them.

There is even the so-called "false memory syndrome". It is he who makes us remember ourselves during quarrels in the best light. And, therefore, we may not even be aware of how we hurt a partner during a skirmish.

But any reason suggests that your behavior needs to be reconsidered. And honestly discuss with your partner what hurts his behavior. In this case, there is always a chance to save the relationship.

However, if both people value each other, then what kind of gap can we talk about? And if not, then most likely they are trapped in a neurotic relationship.

Neurotic attitudes and their signs

In a fit of emotions, even the most beautiful relationships can be considered unhealthy for a moment. And vice versa - unhealthy relationships are considered correct for a long time. How to understand for sure?

Psychologist Mikhail Labkovsky is considered a real expert in this field. He describes not only the signs that something has gone wrong. But it also tells how to get out of a neurotic relationship.

So, here are a few main points that you should try to “diagnose”:

• Where are your relationships going? Have you already moved to the stage of cohabitation, but nothing happens? If you have a need to develop a relationship, you need to talk about it with your partner. If your goals diverge and the person is not ready to start a family, then it's time to say goodbye. And if for many years of relationship you personally have not had a desire to start a family, it's also time to think about why;
• what really matters in a relationship. Neurotic relationships are characterized by the fact that emotions are in the foreground. Not a partner with his desires and feelings, but what sensations he gives. In other words, relationships become a platform for solving internal problems;
• "bug fixes". When something in a relationship does not suit you, you need to talk about it. Aloud. With a partner. But if nothing changes after that, this is a serious reason to draw conclusions, Mikhail Labkovsky believes. After all, real neurosis, on both sides, begins when the relationship brings discomfort;
• what we need. Neurotic relationships happen to us because we need it, says the psychologist. We get what we need now. Most likely, the next relationship after the previous neurotic one will be the same;

• inclination. If you have developed a neurotic relationship with your parents, then you are at risk. The same goes for your partner. Love through suffering almost always has references to an unhappy childhood. The child tried with all his might to win the love of cold and / or aggressive parents. Or maybe, for example, since childhood he was afraid of the dark. But no one was there to console him. If you recognize yourself or your soul mate in this description, just be careful. This does not mean that any of your relationships will be unhealthy. However, you will need to learn how to love without suffering;
• who is neurotic here. Relationships in which both partners of the neurotic have no chance. Since when one of them is cured, it simply becomes uninteresting for him to continue in the same spirit. There is still a small chance - if both partners are ready to change. And this already means a lot, because changes will come in every sense of love.

How to get out of a difficult relationship and is it worth it

What to do if you are in a neurotic relationship

Ending a relationship that brings you only negativity is simple and difficult at the same time, Mikhail Labkovsky believes. How to get out of a neurotic relationship? They need to be picked up and completed. All. No alternatives.

If you understand that your joint existence causes you (or your "half") suffering, why continue? And since you started asking such a question, you probably thought about a breakup. But how to get out of a neurotic relationship forever if you seem to still love this person? And is it worth it?

Please note that this is not about everyday differences of opinion, but about global ones. You either accept your loved one completely or not at all. And in the event that you do not accept him, or he you, but the relationship continues, it's time to send distress signals.

Mikhail Labkovsky quite rightly declares: we do not give up what we love. And, therefore, to a certain extent, we like our current state.

Yes, it sounds strange at first, but almost every one of us got into a relationship where we enjoyed suffering. Unrequited love, an attempt to reach out to a partner, an attempt to pull a partner up to you.

By the way, Labkovsky says not only about women, but also about men. Both are equally prone to get into neurotic relationships.

First you need to win - and not your partner, but yourself. After all, the fact that we are bogged down in such a relationship already speaks of our craving for suffering. And you can get rid of these self-torture only by giving yourself a chance for happiness.

How to get out of a neurotic relationship?

There are two ways out of a neurotic relationship: leave forever or leave as always. Leaving as usual, says Mikhail Labkovsky, means that in a day, a week, a month everything will start all over again. This is the essence of the nature of neuroticism - leaving and reconciliation will be the next round of the rollercoaster.

To stop “getting on your nerves”, you need to leave forever. And the sooner the better, since the conflict at the already serious stage of the relationship - marriage, joint children - can harm not only you.

So how do you get out of a difficult relationship without regret or looking back? The best way to do this is not to think about how to get out of a difficult relationship decisively, but simply to say goodbye once and for all. Without reproaches, without complaints, without giving hope for reconciliation. Because this is not a warning, but a mature decision.

The next logical step is to end the neurotic relationship with yourself. Realize that relationships in which painful feelings are present will bring only fleeting happiness. Yes, and the feeling of devastation will be in them more.

And for true happiness, you need to accept yourself, accept your loved one and enjoy the relationship. Without the need to fall into unhappiness in order to experience happiness later.

Spoiled the mood, and then you came home and found that the child broke your favorite vase, you will probably spend the rest of the day with pain and irritation. The next day you will sleep well, take a walk and quickly get out of this state. However, this optimistic scenario does not always materialize. It happens that a person is "nervous" for a long time. At the same time, work sometimes does not allow him to sleep and relax, which leads to severe overwork. Overwork and stress are factors that contribute to the emergence of neuroses.

Neuroses are painful conditions of the body, which are caused by the influence of any psychotraumatic factors. These diseases, as a rule, arise on the basis of prolonged stress or deep feelings. Some neuroses are inherited. There are three types of neurosis: neurasthenia, hysteria, obsessive-compulsive disorder.

Neurasthenia is manifested by increased fatigue, depression, headache, sometimes crying, which is difficult to contain. The patient is annoyed by everything: both a small noise and loud conversations. Neurasthenics complain of a breakdown, low mood and apathy. They often want to constantly relax, not even wanting to have fun. Often, neurasthenia is combined with drowsiness.

Hysteria is very different from neurasthenia. Despite the fact that its manifestations are similar to neurasthenia - its symptoms are also irritability, impulsiveness, it is distinguished by its "theatricality". A person at the moment of a hysterical fit screams loudly, breaks dishes, and often even injures himself. In some patients, an arm or leg may become numb for a few seconds during a seizure.

Obsessional neuroses include various phobias and fears: claustrophobia, agoraphobia, fear of public speaking, etc. Such neurosis also in most cases progresses and has a protracted character.

To get rid of any neurosis, the first thing to do is to give yourself a good night's sleep, take a break from work and take a warm bath. It helps well, in particular, based on needles. You can also drink tea from mint leaves or lemon balm. For more severe shocks, it is recommended to use valerian infusion. With obsessive-compulsive disorder, self-hypnosis helps very well. If you want, for example, not to be afraid of heights, you should convince yourself that climbing to a height is not fatal, especially when there is insurance. Also, do not think about the bad, but on the contrary, remember the happiest moments of your life. Always be confident in yourself - notorious people are prone to neurosis much more often. If, due to neuroses, you began to sleep poorly, then take radedorm - which normalizes sleep. However, before using any medication, eliminate the main problems of insomnia - watching adventure films at night, a long memory of the problems of the past day.

Many people who suffer from an anxiety disorder often have an idea of ​​​​some kind of miraculous, fabulous deliverance from this scourge. Here they go to bed, all so unhappy and sick, and then they wake up in the morning and already all so healthy and happy, without any neurotic symptoms there.

However, sometimes this happens. Even the author of this article often suggests to his patients that they “cancel” the neurosis the next morning. Oddly enough, but some individuals do it.

Usually, a neurotic disorder has its own dynamics. This provision applies both to the formation of a neurosis with its subsequent transition to a chronic stage, and to overcoming it, returning to a full, normal life.

I must say that many people somehow adapt to their mental discomfort: they work, travel, fall in love, create families. Neurotic symptoms and dysfunctions are taken for granted, as an unpleasant routine of their existence. Well, yes, you have to take psychotropic drugs, sometimes there are anxiety attacks, there are sleep and mood disorders, situational fears arise. But, in general, you can live. I would like, of course, better, but it seems nothing like that.

Some even benefit from such a state - unconsciously, and often consciously - by manipulating loved ones. Is it possible to refuse something to a loved one when he suffers and suffers so much? No, of course not. Yes, and, in principle, to show participation and care for loved ones is so human.

And now - closer to the topic of the article. To describe the dynamics of any process, it is necessary, first of all, to determine the scope of this very process. With regard to neurotic disorder, this is quite difficult to do. What is "neurosis"? What is his absence? When does a person become neurotic? When does it cease to be?

In fact, each of us has short-term neuroses, in simple terms - “neurosis”. There was a slight swelling in the armpit: yeah - we think - probably it's a metastasis. The wife is late at work for several days - well, she got a boyfriend. The boss at your loud "Hello, Ivan Ivanovich" somehow very dryly moved his lips - so wait for dismissal. And that's it: anxiety, fears, despondency, despair... And then, after a few days, everything passes, resolves. The swelling resolved with a small pimple; the wife, it turns out, helps the young employee to get used to the new job; and the chief had an ordinary toothache.

But, unfortunately, in life there are often such circumstances when a person, under the yoke of painful psycho-emotional experiences, turns to a specialist, a psychotherapist.

It must be said that in many cases, when excessive anxiety is situational in nature, when, most importantly, it has not yet had time to arise neurotic reality, sometimes one or more psychotherapeutic sessions or a short course of drug treatment is enough. After that, the person again returns to his normal life, to his existence in everyday life and everyday life.

It is possible to describe the trajectory of the exit from neurosis in a more figurative, metaphorical language. It's like the sea calming down after a storm. At one glance it is difficult to figure out whether the elements are calming down or not. But, if you watch it, you can see that the waves are gradually losing their former power, gusts of wind occur less often, the sky is cleared of a lead-gray veil, the menacing roar of the storm first turns into a noisy splash, then it is silent ... Sometimes, however, it happens so that one wave will run into another, twist it, turn it around, throw it with the last, desperate force on the sandy shore and immediately crawl back with a rustling sound to its native and eternal abode.

The process of returning a person to normal life has a clearly defined clinical component. It can be represented as a successive change of stages of neurosis.

The height of the neurosis this is the stage of major neurotic symptoms. These include panic attacks, organ neurosis, persistent obsessive thoughts and rituals, total phobic avoidance, persistent sleep disturbances, prolonged depression, severe cognitive dysfunction of the brain, and a number of others, no less painful. Usually at this stage there is a noticeable social maladjustment.

The next stage (the exit from the neurosis is getting closer) is stage of minor neurotic symptoms. For her, a smaller variety of neurotic manifestations is typical, their softer, erased character. These can be attacks of fear, which, however, do not reach the scope of panic attacks in their intensity, selective agoraphobia, sometimes occurring hypochondriacal "slipping" and "getting stuck", irregular sleep disorders, episodically occurring obsessive thoughts and low-burdensome behavioral rituals, an unstable mood background with alternating short periods of excitement and depression. The life world of a person gradually begins to expand, the lost spaces and social competencies are partially returning.

The third stage is stage of autonomic dysfunctions, "noise" of the body. The storm has already ended, only small ripples remain, but the water is already almost completely transparent. Neurotic reality cracks (it was necessary, for greater persuasiveness, to launch one metaphor after another) in many places and, finally, collapses. B about Most of the vegetative impulses die out in the subcortex and do not reach consciousness. Neurotic experiences are deprived of sensual coloring, devalued, forgotten and moved to the periphery of consciousness.

The personal contour of changes that accompanies the exit from neurosis is associated, first of all, with the deconstruction of the neurotic belief system, with the emergence of new meanings of life that complement the former ones, with overcoming phobic avoidance and existential alienation, with gaining a sense of inner freedom. All these transformations are verified in the ordinary, living environment of a person by confident, adaptive behavior and his ability to control his emotions in any, even the most difficult situations.

In keeping in touch with some of my former patients, I often see that they have achieved significant success in life. After all, the victory over neurosis inspires a person, gives him additional strength. He begins to consider the horizons of his being vertically. And the neurosis once transferred becomes simply a fact of his biography.

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. However, if the neurosis is not treated at all, it negatively affects the whole organism as a whole. In the initial stages of neurotic disorders. In this article we will talk about how to treat neurosis on your own.

Psychological approach to the treatment of neuroses

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 relaxation method consists in the complete relaxation of the mind and body. You need to sit in a comfortable position, close your eyes and take a few slow breaths in and out. You should breathe deeply, imagining how the air circulates throughout the body. Next, you need to imagine a beautiful landscape (for example, how you relax on the ocean) and stay in it for as long as possible, while not forgetting to do breathing exercises. Janet Rainwater invites neurotics to imagine themselves as a color-changing flower. After a few minutes of meditation, you need to take a deep breath and, exhaling, open your eyes. It is advisable to write down your impressions on a piece of paper, or start a special diary. Many people are concerned about the question: how to get rid of neurosis on their own, without visiting psychotherapists and not sitting out long lines to the doctor. The methods of relaxation and meditation are quite easy to understand and master them will not be difficult. Autogenic training is about relaxation and self-hypnosis. You should sit down, relax and inhale as much air as possible into the lungs, imagining how they are completely filled. Further, it is necessary, exhaling all the contents, to imagine how problems go away with it. Then similar exercises are carried out with the feet, hands, abdomen, shoulders and face. The impressions of the procedure should be recorded in a diary. After all the manipulations, the person feels cheerful and rested. Unfortunately, neurosis affects not only adults, but also children. Parents whose kids are prone to neurotic conditions can try to improve the psychological health of their child through the game. With the help of this method, it is possible to identify what fears bother the child, which makes them nervous and show aggression. The main thing in the game is to allow the child to behave naturally, to express his feelings and emotions. The parent should invite the child to play out life situations that are most disturbing to the baby with the help of toys. In childhood, play is the best remedy for neurosis. One of the reasons for neurotic states is the negativity accumulated over the years, which a person “swallows”, preventing emotions and thoughts from coming out. Very often, people invent problems for themselves, impose illnesses, for example, patients are so concerned about their health that they begin to get sick with their own fictions. Psychotherapists around the world advise to “let off steam”, in other words, to force out aggression and negative emotions. So, how to treat neurosis on your own, with the help of special psychological techniques? Here are some tips to help you release excess stress and negative thoughts:

• state the essence of the problem situation on a piece of paper and burn it, imagining how all the negativity goes away with the smoke;
• shouting into a pillow or in a deserted place, negative emotions are released with a cry, and a feeling of relief is created;
• hang a pear at home, represent the face of the problem, supposedly solving it with each blow;

Features of nutrition in neurosis

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. Nutritionists around the world advise neurotics to take drops of ginseng or eleutherococcus in the morning, which not only invigorate, but also bring a boost of energy. In the evening, with strong overexcitation, it is recommended to drink mint tea or half a glass of motherwort infusion.

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. 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. Hardening not only increases immunity and protective functions of the body, but also has a beneficial effect on the psyche. The feeling of a sharp cold helps to cope with oneself, suppress aggression and anxiety.

How to fight neurosis with music and color

The beneficial effect of music on the psyche has been known since ancient times. Once, in the absence of the necessary medicines, they tried to anesthetize childbirth by playing musical instruments. There are three music therapy options available to everyone:

• passive listening;
• Active participation;
• integrated process.

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. Psychologists advise people who are prone to depressive states to surround themselves with orange and green colors, for example, paint the walls or buy a bright chandelier.

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 therapists prescribe antidepressants and sedatives, since psycho-emotional stress is considered one of the causes of its occurrence. Is it possible? The answer is obvious - yes! In the early stages, the disease easily gives in without the help of psychotherapists and neurologists, the main thing is to believe in yourself and set yourself a goal. Here are the following simple rules, following them you can get rid of this problem forever:

• 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.