Psycho-emotional stress symptoms. Ways to relieve emotional stress

I am a teacher-educator of an educational institution of a sanatorium type, GBOOU "Boarding School No. 68", St. Petersburg. In my work, I pay great attention to the issue of maintaining and improving the health of my pupils. One of the most important moments in my work is the timely removal of psycho-emotional stress, which, unfortunately, necessarily accompanies the educational process in the primary grades and can lead to neuroses and weakened children's immunity, which affects the general state of children's health. Currently I am working on the problematic topic “Methods for relieving psycho-emotional stress (PEN) in children of primary school age”.

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Ways to relieve psycho-emotional stress in elementary school students

Educator: Kruchina S.A.

St. Petersburg

Introduction.

In accordance with the Law of the Russian Federation "On Education", the health of schoolchildren is one of the priority areas of state policy in the field of education. According to the Ministry of Health of Russia, only 14% of children are practically healthy, more than 50% have various functional abnormalities, 35-40% have chronic diseases. vascular, respiratory and muscular systems), reducing their performance. Out of a million relatively healthy children coming to class I, after nine months, every fourth (250 thousand) revealed deviations in the functional state of the cardiovascular system. In Russia, only 10% of school graduates can be considered healthy. The most pronounced shifts in the state of health of children and adolescents occur precisely at the stage of schooling, which is especially clearly seen in students of general educational institutions of a new type. In-depth study of subjects (increased volume of educational load in conditions of shortage of study time) causes significant psycho-emotional stress in these schoolchildren, while the duration of sleep, the amount of physical activity and the time spent in the open air are sharply reduced. All this in combination reduces the general nonspecific resistance of a growing organism, leads to the formation of various functional disorders, accelerates the transition of such disorders into chronic diseases. 20%, while the impact of medical support is estimated at only 10-15%. Non-observance of school sanitary and hygienic norms and recommendations, excessive study load, violations of the daily routine, stressful tactics of authoritarian pedagogy, inconsistency of curricula and methods with the age and functional abilities of students contribute to the growth of disorders in the health of schoolchildren. Therefore, a special place in the educational process is given to the use of health-preserving technologies. Today, health-saving technologies are understood as a system of measures to protect and improve the health of students, taking into account the most important characteristics of the educational environment, among which the most significant are:

Environmental factors (environmental, economic, social, etc.);

Factors of the school environment - a qualitative assessment of school buildings, sanitary, medical, sports equipment and equipment, the organization of the food system, taking into account the requirements of sanitary rules and regulations, the quantitative and qualitative characteristics of the school contingent;

Organization and forms of physical education and health-improving work;

Organization of the educational process and the mode of study load;

Forms and methods of health-saving activities of a general education institution;

Dynamics of current and chronic morbidity.

Such a systematic approach to the issue of maintaining the health of schoolchildren, taking into account all the above factors, is provided primarily by sanatorium-type educational institutions in which children with poor health study. Health saving in such schools is a priority in the educational and upbringing process. I am a teacher-educator of an educational institution of a sanatorium type, GBOOU "Boarding School No. 68", St. Petersburg. In my work, I pay great attention to the issue of maintaining and improving the health of my pupils. One of the most important moments in my work is the timely removal of psycho-emotional stress, which, unfortunately, necessarily accompanies the educational process in the primary grades and can lead to neuroses and weakened children's immunity, which affects the general state of children's health. Currently I am working on the problematic topic “Methods for relieving psycho-emotional stress (PEN) in children of primary school age”.

The purpose of the work: to determine the most accessible and effective ways to remove PEN in schoolchildren of primary school age.

I had the following tasks:

Study the literature on this issue.
Give a definition of the concept of "psycho-emotional stress of a person", highlight the signs of PEN in children aged 7-8 years.
Conduct an analysis of existing methods for removing PEN, develop criteria for assessing their effectiveness and availability.
Determine the effectiveness of various methods and techniques for removing PEN in practice.

This work will be useful to all teachers and educators of elementary school, as well as parents with children aged 6-9 years.

Psycho-emotional stress as a mental phenomenon. Signs of PEN.

In science, psycho-emotional tension is considered as a mental phenomenon of a rather complex structure, reflecting the interaction of a person with the living environment. Psychologists distinguish three degrees of psycho-emotional stress. The state of active wakefulness (I degree of neuropsychic stress according to Nemchin) is characterized by the performance of arbitrary actions that have no emotional significance, against the background of a low level of motivation. In fact, this is a state of rest, non-involvement in complex activities to achieve the goal. In the study of subjects in this state, their characteristics do not differ from the usual background indicators of somatic systems and the mental sphere.

Psycho-emotional stress (II degree of neuropsychic stress) appears when the level of motivation rises, a significant goal and essential information appear; the complexity and efficiency of the activity increases, but the person copes with the task. An example would be the performance of daily professional work under normal conditions. This state in a number of classifications is called "operational stress" (Naenko). In this state, the level of activation of the nervous system increases, which is accompanied by an intensification of the activity of the hormonal system, an increase in the level of activity of internal organs and systems (cardiovascular, respiratory, etc.). Significant positive changes in mental activity are observed: the volume and stability of attention increase, the ability to concentrate on the task being performed increases, the distractibility of attention decreases and the switching of attention increases, the productivity of logical thinking increases, and an increase in cognitive activity in general is observed. In the psychomotor sphere, there is a decrease in the frequency and amplitude characteristics of tremor, an increase in the accuracy and speed of movements. Thus, the state of neuropsychic stress of the II degree (psycho-emotional stress) is characterized by an increase in the quality and efficiency of activity.

A state of psycho-emotional tension (or a state of neuropsychic tension of the III degree) appears when the situation becomes personally significant, with a sharp increase in motivation, an increase in the degree of responsibility (for example, the situation of an exam, public speaking, a complex surgical operation). In this condition, there is a sharp increase in the activity of hormonal systems, especially the adrenal glands, which is accompanied by significant changes in the activity of internal organs and systems. In the mental sphere, there is a distractibility of attention, difficulties in extracting information from memory, the speed and accuracy of response decreases, and the effectiveness of activity decreases. Various forms of negative emotional response appear: excitement, anxiety, expectation of failure, failure. It is no coincidence that this state is also called the state of emotional tension, as opposed to the state of operational tension described above.

Psycho-emotional stress appears when performing overwork in conditions of a threat to life or prestige, lack of information or time. With psycho-emotional stress, the body's resistance decreases, somatovegetative shifts appear (increased blood pressure) and experiences of somatic discomfort (pain in the heart, etc.). There is a disorganization of mental activity. Prolonged or frequently repeated stress leads to psychosomatic illnesses.

It is important for the teacher and educator not to miss the moment when nervous tension of the 2nd degree (positive) turns into an undesirable 3rd degree, a state that already poses a danger to the unstable psyche of the child. In this case, feelings of excessive joy, excitement, anger, fear, anxiety, sadness, guilt, confusion, shame, etc., manifested by children, can be reliable guidelines. The mood of the child is an indicator of these feelings. A stable positive mood indicates the successful adaptation of the child to the social and hygienic environment of the educational institution and his positive mental state. Frequent mood swings or a persistent negative mood suggest otherwise.

In addition to depressed mood, researchers note a number of signs, indicating that the child is in a state of serious psycho-emotional stress:

1. Bad sleep. The child has difficulty falling asleep and sleeps very restlessly.

2. Tiredness of the child after a load, which quite recently was given to him very easily.

3. The pupil becomes unreasonably touchy, often cries for an insignificant reason, or, conversely, becomes too aggressive.

4. Absent-mindedness, forgetfulness, lack of confidence in oneself, one's strengths, restless restlessness also speak of an uncomfortable psychological state. A child in this state more often seeks approval and support from adults, "clings" to them.

5. The state of psychological stress can manifest itself in previously unobserved antics and stubbornness, fear of contacts, striving for loneliness. The child ceases to participate in the games of peers, at the same time, he has difficulty in maintaining discipline.

6. Sometimes the child constantly chews or sucks something that was not noticed before. Sometimes he has a persistent loss of appetite.

7. Signs of a stressful state of a child are also trembling of hands, shaking of the head, twitching of the shoulders, nighttime and even daytime urinary incontinence that have not taken place before.

8. Some children in a state of prolonged stress begin to lose weight, look malnourished, or, conversely, they have symptoms of obesity.

9. Memory disorders, imagination difficulties, poor concentration of attention, loss of interest in everything that previously caused activity, also indicate a psycho-emotional state of distress.

All of the above signs can tell us that the child is under stress, only if they have not been observed before. It should also be noted that not all of these signs can be explicitly expressed. But you should worry even when only a few of them have appeared.

The presence of the above symptoms indicates the appearance of psychosomatic disorders, which affect both the well-being and behavior of the child. Ignoring them can not only lead to persistent health problems, but also affect the formation of personal qualities.

Psycho-emotional stress deprives the child of a state of joy natural for his age and leads to neuroses. With neurosis, the control of body functions worsens. Therefore, children not only become irritable and touchy, but often complain of headaches. In addition, they may have cardiac arrhythmias, often there is an increase in blood pressure.

An adult, by virtue of his life experience, as a rule, has the opportunity to choose how to respond to a stressful situation, but the degree of freedom of this choice is also limited by its characteristics. The child, on the other hand, does not always have the freedom of choice in responding; moreover, due to the lack of sufficient life experience, even if there is freedom of action, his reaction is often inadequate to the situation.

The experiences of children and the consequences of stress are described by many authors: Yu. their work will help a practical psychologist to professionally differentiate the signs of a stressful state of children.

Stressful impact on children in an educational institution can have:

Irrational mode of life,
- lack of freedom of movement
- Lack of exposure to fresh air
- irrational nutrition and its poor organization,
- improper organization of sleep and rest of children,
- authoritarian style of communication with children of adults in the absence of attention and care for them,
- unreasonable restriction of freedom of children,
- intellectual and physical overload,
- geomagnetically unfavorable days and bad weather conditions, as well as other factors associated with a variety of family and peer relationships problems.

The main means of prevention and correction of psycho-emotional stress in children.

Taking into account the mental state of the child is one of the most pressing problems of modern educational practice, which is designed to ensure the physical and mental health of the younger generation. It requires not only a professional assessment of the mental state of the child, but also the creation of appropriate conditions for the protection and hygiene of his nervous system during his stay in a school institution.

There are many recommendations for relieving stress. For example, Yu. S. Nikolaev and E. I. Nilov recommend responding to an unpleasant situation with a smile and a joke. The psychiatrist V. Levy offered to choose an ideal hero with a cheerful and kind character. He himself used this method to establish contact with patients.

Scientists have long proven that the best way to relieve nervous tension is physical activity. The use of movements as a counterbalance to negative emotions was recommended, for example, by N. P. Bekhtereva. The famous Russian physiologist I. P. Pavlov said that any physical activity gives muscle joy, creating a stable mood.

In recent years, increasing importance in the prevention of stress has been given to teaching a person the psycho-self-regulation of the state. Studies confirm that children learn the techniques of autogenic training much faster and with greater effect than adults. This is due, first of all, to the fact that children have a vivid imagination, which helps them quickly and easily enter the desired image. Many psychotherapists also use the relaxing properties of music.

At present, quite a lot of various methods and health-saving technologies have been developed to relieve psycho-emotional stress. These are physical exercises, self-massage, auto-training, finger games, energy exercises, various psychological techniques, kinesiology exercises (aimed at synchronizing the work of the right and left hemispheres of the brain). Psychologists widely use elements of breathing exercises, vocal therapy, music therapy, smile therapy in their practice to relieve PEN. I was faced with the task of analyzing existing methods for removing PEN and evaluating their effectiveness in practice. In my practice, I had experience in applying various techniques with children of primary school age. I have been practicing many techniques for a long time, there are techniques that I am just mastering. I am currently working in the second grade with 7-8 year old children. Working on the topic of this project, I chose for myself the most effective and easy to use, something that every teacher or educator can use in their work. My main selection criteria were:

the focus of the technique on relaxing the body and removing muscle clamps;
creating a positive emotional mood, a state of calm joy and self-confidence;
compliance of the method with the psychophysiological characteristics of primary school age, namely, children's age - 7-8 years.

Since strong emotions cause muscle tension in the body, physical activity is the best way to relieve nervous tension. Therefore, I consider it expedient to use, first of all, methods that involve the physical activity of the child. These are “Self-massage in a playful way”, physical education minutes, finger gymnastics, energy exercises. I will give examples of the most effective techniques.

Self-massage.

It is known that massage improves blood and lymph circulation, relieves muscle hypertonicity, and also reduces the production of cortisol (stress hormone), which, as a result, contributes to a good mood. Thus, massage is a good tool for normalizing the psycho-emotional state of schoolchildren. It is important to carry out massage in a playful way at primary school age. For example, to light music, children can give themselves a massage of the auricles or, standing up like a train, pat each other lightly on the back. With great pleasure, children do self-massage to the song "A giraffe has spots."

The giraffe has spots, spots, spots, spots everywhere.
The giraffe has spots, spots, spots, spots everywhere.
We clap all over the body with our palms.

Elephants have folds, folds, folds, folds everywhere.
Elephants have folds, folds, folds, folds everywhere.
We pinch ourselves, as if collecting folds.
On the forehead, ears, neck, elbows,
On the noses, on the stomachs, on the knees and socks.
With both index fingers, touch the corresponding parts of the body.
Kittens have fur, fur, fur, fur everywhere.
Kittens have fur, fur, fur, fur everywhere.
We stroke ourselves, as if smoothing the fur
On the forehead, ears, neck, elbows,
On the noses, on the stomachs, on the knees and socks.
With both index fingers, touch the corresponding parts of the body.
The exercise is always accompanied by smiles, the children relax. Since many muscles and skin receptors are involved, relaxation of the whole body is achieved.

Finger gymnastics.

Finger gymnastics gives the child the opportunity to feel the joy of bodily contact, to feel his fingers, palm, elbow, shoulder; to realize oneself in the system of bodily coordinates. This develops self-confidence in the child and prevents the possibility of various neuroses in the future.

"Butterfly"
Butterfly-box,
Fly under the cloud.
There are your children
On a birch branch.We cross the wrists of both hands and press the palms with the back side to each other, the fingers are straight - the "butterfly" is sitting; palms are straight and tense, fingers do not bend; with a slight but sharp movement of the hands in the wrists, we imitate the flight of a butterfly.

"Autumn".

Scattered autumn leaves	We perform wave-like movements with the palms.
I painted them with a brush.	We perform smooth strokes with the palms up and down.
We'll go to the autumn park	We “walk” with the middle and index fingers of both hands.
We will collect leaves in bouquets.	We cross our hands, fingers are open.
Wedge leaf, aspen leaf, Oak leaf, rowan leaf, red poplar leaf	We alternately bend the fingers, starting with the big one, on both hands at the same time on each sheet.
Jumped down the path.	We clap our hands loudly.

"Kittens".

It is important to carry out finger gymnastics slowly, pronounce the words in a calm, soft voice, without causing excessive excitement in the children.

Physical education minutes.

Physical education minutes are used periodically by all teachers. For younger students, funny physical education sessions in poetic form are most often used.

One - rise, stretch,
Two - bend down, unbend,
Three - clap, three claps,
Three head nods.
Four - arms wider
Five - wave your hands,
Six - sit quietly in place ...

Cha, cha, cha (3 thigh claps)
The stove is very hot (4 jumps on two legs)
Chi, chi, chi (3 overhead claps)
Oven bake kalachi (4 squats)

It is important to remember: a physical education session aimed at relieving psycho-emotional stress should include movements that relax muscles - sipping, stretching, alternating tension and relaxation. Quiet exercises are more often needed when the child must focus on his feelings. For example these:

Stretch your arms in different directions. At first - as if you want to get something. You can "pluck apples from the branches" without leaving the spot. Now do the repulsive movement. First, stretch your arms forward and stretch the area between your shoulder blades while arching your chest. The same in other directions.
Stretch your neck muscles - just lower your head and wiggle a little from side to side. Then tilt your neck alternately to one and the other shoulder, while not raising them.
Standing straight, stretch your arms up, put your feet shoulder-width apart. Swing in the wind like you are a flexible willow, stretching the sides of your body.

And with strong neuropsychic stress, I suggest that the child perform 10-20 squats or 15-20 jumps in place. This allows you to throw out energy outside and thus relieve the tension that has arisen.

Energy exercises.These are exercises for restoring the internal mental and energy balance of a person, harmonizing all energy within one's energy structure. They help to get rid of all kinds of "energy debris", preventing its accumulation and the occurrence of conditions for imbalance in the energy field. I use energy exercises that are suitable for primary school children. After such energetic moments, children become noticeably more cheerful and cheerful, lethargy and fatigue disappear.

Clap hands in pairs.
Standing, they shook their hands, threw off negative feelings, looked out the window - what good weather! They smiled at each other and sat down.
They rubbed their palms, made a ball, threw it away, shook off the dust from their palms.
They raised their hands with open palms up, took heat from the sun, covered their faces with their hands, (eyes closed), became energetic, strong.
They stretched, the bones cracked, exhaled sharply Fuf! Well, a day!
Leaf fall. We catch imaginary leaves, maybe on ourselves, on each other. Gave a "bouquet" to a neighbor.
Getting ready to enter the ring. Stretching muscles. We beat an imaginary enemy. You were hit, sat down, you are knocked out!
They saw a flying saucer, blinked in surprise, shook their heads. Here it is!
They put their hands on their hearts, opened them, blew on their palms, gave warmth and love to the whole world.
We show with gestures: a lot of gifts! big belly! Hooray! Everything is great! Quite skinny! It can't be! Etc.

These exercises are performed with children until an optimal psycho-emotional state is reached.

A special place in health-saving educational technologies is occupied by music therapy . The influence of music on a child's health has not yet been fully studied, but it is undoubtedly that it contributes to the correction of psychophysical health, helps to harmonize the state of schoolchildren: relieve tension, fatigue, increase emotional tone, correct deviations in the child's personal development and his psycho-emotional state. There are active (motor improvisations accompanied by a verbal comment corresponding to the nature of the music) and passive (listening to stimulating, soothing or stabilizing music on purpose or as a background) forms of music therapy. Listening to properly selected music with the performance of psycho-gymnastic studies increases the immunity of children, relieves tension and irritability, headache and muscle pain, and restores calm breathing. Music therapy is used for communication problems, fears, as well as for various psychological diseases. Great attention is paid to the selection of the necessary melodies and sounds, with which you can have a positive effect on the child's body. This contributes to the overall improvement, improvement of well-being, raising the mood, increasing efficiency.

For relaxation, relieving emotional and physical stressit is necessary to take advantage of the beneficial influence of melodic classical and modern relaxing music filled with the sounds of nature (the rustle of leaves, the voices of birds, the chirping of insects, the sound of sea waves and the cry of dolphins, the murmur of a stream). Children on a subconscious level calm down, relax.

In my practice, I use music therapy for minutes of silence . I use this technique when I notice that children are overly excited, signs of fatigue and tension are noticeable. A moment of silence is a moment of relaxation, when a child can somehow be alone with himself, listen to his feelings, realize his feelings. It is important to pay attention to the breathing of children, it should be deep and slow. To tune in to the exercise, I suggest that the children take a deep breath and slowly blow out an imaginary candle on their palm. Let me give you an example of a moment of silence.

Children perform actions according to the meaning of the text that the teacher pronounces.

We are happy, we are happy!

We laugh in the morning.

But now the moment has come

It's time to be serious.

Eyes closed, hands folded,

Heads lowered, mouth closed.

And quiet for a minute

To not even hear a joke,

To not see anyone, but

And only one myself!

Eyelashes fall...

Eyes are closing...

We are relaxing…(twice).

We fall asleep with a magical dream ...

Breathe easily...evenly...deeply...

Our hands rest...

Resting, sleeping...(twice).

The neck is not tense ...

Lips slightly open...

Everything is relaxing...(twice).

Breathe easily...evenly...deeply.

Sounds like a recording of a piece of music for relaxation. (For example, "Nocturne in G minor" by F. Chopin).Today I invite you to take a trip to a beautiful island called "The Island of Kindness and Responsiveness" (pause). Imagine a beautiful, green island surrounded by waves of the warm sea (pause). Boys and girls live on this island. Boys are strong and brave, while girls are gentle and affectionate (pause). They are very friendly and funny guys. All girls and boys are good together. They know how to be friends and never quarrel (pause). All boys and girls are happy and good together. They smile at the sun and hold each other's hands. They are true friends because they are kind and helpful (pause). You can open your eyes and stretch sweetly. Well done!

This method is very effective, as its application allows you to achieve deep relaxation on the physical, mental and emotional levels.

I believe that the methods and techniques I have given, aimed at correcting PEN, are the most effective and meet the requirements of the modern school.

Conclusion.

This paper characterizes psycho-emotional stress as a mental phenomenon, identifies signs of PEN in children of primary school age, shows how strong PEN in primary school students affects the mental health of the child and his well-being in general. There is no doubt that strong nervous tension, repetitive stress adversely affect children's health and the teacher-educator should do everything possible to prevent the occurrence of stress factors, to prevent mental tension and anxiety among their pupils. The task of the educator is also to notice in time the signs of PEN both in an individual child and in a group of children or even in the entire children's team and in a timely manner to apply the most appropriate techniques to the moment, methods that help eliminate the tension that has arisen and stabilize the psycho-emotional state of their wards. Undoubtedly, in difficult situations, he should seek help from the psychological service of an educational institution, the child should be provided with qualified assistance from a professional psychologist.

I note that choosing one or another way of responding, the teacher should be guided by the following:

All techniques and techniques used should be aimed not only at relieving emotional, but also muscular tension, since modern science has proven a close relationship between emotions and the human body;
The actions of the teacher should contribute to the formation of students' attitudes towards a positive, valuable attitude towards themselves as individuals.

Only if these two conditions are met, the teacher's work will be effective, bring the expected results and meet modern educational requirements in solving the problem of the health of the younger generation.

The use of the methods presented in the work will allow optimizing the psychological and pedagogical activity for the prevention of unhealthy mental states of students, which has a positive effect on mental health and development, on educational activities and the behavior of schoolchildren in general.

List of used literature.

Alyamovskaya V.G., Petrova S.N. "Prevention of psycho-emotional stress in preschool children". The book of a practical psychologist. // - M.: LLC "Publishing house Scriptorium 2000", 2002.
Arutyunov M.Z. Emotions and body. [Electronic resource]. - http://fassbar.ru/massazh/psixoemocionalnoe-napryazhenie.html
Burmistrova E.V. Psychological assistance in crisis situations (prevention of crisis situations in the educational environment): Guidelines for specialists in the education system. - M.: MGPPU, 2006.
Gorina G. Pull-pull. Activation of hands.// Schoolchildren's health. - 2011. - No. 5
Zhukova I.B. Music therapy in kindergarten and at home. / [Electronic resource]. - http://sad-215.ru/index.php/
Signs of psycho-emotional stress. [Electronic resource] // Knowledge of the foundations of the Orthodox faith. Forum "Vera". -
Dictionary of practical psychologist. // Comp. S.Yu.Golovin. - Minsk: Harvest, M .: AST Publishing House LLC, 2001.
The state of health of schoolchildren and trends in its change. [Electronic resource] // Website of MBOU gymnasium No. 3 Proletarsk, Rostov region.-http://gimn3prol.narod.ru/health/health_of_schoolchildren.html
Sugrobova G.A. Comparative evaluation of various methods (music therapy and kinesiology) to reduce psycho-emotional stress in younger students. // Proceedings of the State Pedagogical University. V, G, Belinsky, No. 9, 2007.
Physical education is an element of the modern lesson. Papush O.A. Tsybulskaya T.D. GBOU secondary school No. 47 named after. D. S. Likhacheva 2012 [Electronic resource]

Ways to relieve psycho-emotional stress

Experience shows that an effective means of preventing tension, preventing the syndrome of professional burnout is the use of methods of self-regulation and self-recovery. This is a kind of safety precaution for professionals who have numerous and intensive contacts with people in the course of their professional activities. These techniques have been and are being used now in work with teachers during interactive classes at TMK, MBOU Secondary School No. 56, during individual and group work with clients. The information presented in this article is included in the information block of the program "Prevention of emotional burnout of teachers" and in the practice of self-regulation of the body.

Natural ways of body regulation and self-regulation

The nature of a person is such that he strives for comfort, for the elimination of unpleasant sensations, without thinking about it, without knowing what scientific words it is called. These are natural ways of regulation that turn on by themselves, spontaneously.

You probably intuitively use many of them. This is a long sleep, delicious food, communication with nature and animals, a bath, massage, movement, dancing, music and much more.

The following natural methods of regulation of the body are distinguished:

laughter, smile, humor;

thoughts about good, pleasant,

various movements such as sipping, muscle relaxation;

observation of the landscape outside the window;

looking at flowers in the room, photographs, other things that are pleasant or expensive for a person;

mental appeal to higher powers (God, the Universe, a great idea);

bathing (real or mental) in the sun;

inhalation of fresh air:

poetry reading;

expressing praise, compliments to someone just like that.

Try asking yourself questions:

What helps you cheer up, switch?

What can I use from the above?

Mentally, and preferably on paper, make a list of these methods. Think about which ones you can use consciously when you feel tense or tired.

Unfortunately, such tools cannot, as a rule, be used at work, directly at the moment when a tense situation arose or fatigue accumulated. Are there any techniques that can be applied during work? Yes.

To begin with, it is important to figure out what natural mechanisms for relieving stress and discharge, increasing tone, you own; realize them; move from spontaneous application of natural methods of regulation to conscious in order to manage their condition.

Specialists dealing with the problem of regulating emotional states, neuropsychic tension, use special techniques consciously to manage them. It is they who are called methods of self-regulation, or methods of self-influence, emphasizing the active participation of a person in them.

Self-regulation is the management of one's psycho-emotional state, achieved by a person's influence on himself with the help of words, mental images, control of muscle tone and breathing.

Thus, self-regulation can be carried out with the help of four main means, used individually or in various combinations.

As a result of self-regulation, three main effects can occur:

calming effect (elimination of emotional tension);

the effect of recovery (weakening of manifestations of fatigue);

activation effect (increased psychophysiological reactivity).

Timely self-regulation acts as a kind of psychohygienic means that prevents the accumulation of residual overvoltage phenomena, contributes to the completeness of recuperation, normalizes the emotional background of activity, and also enhances the mobilization of body resources.

Bank of ways of self-regulation

1. Methods related to breath control

Breathing, its rhythm, is subject to all other vital rhythms of our body.

Breathing plays an important role in our mental life. Mastering your breathing, its mechanisms is one of the ways to cope with psychological problems and neurosis. Conscious breath control is one of the oldest ways to deal with stress and other psychological stress.

Breath control is an effective means of influencing muscle tone and the emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent (thoracic) breathing, on the contrary, provides a high level of body activity, maintains neuropsychic tension.

Proper breathing - tune in to the rhythm and emotions of thinking. You have probably noticed more than once how this or that emotional state, the rhythm of emotions, changes our breathing. Remember how it changed when you were excited, when you expected the result of some important process for you. How did you breathe when you learned some good news?

Every time there is a special pattern of breathing corresponding to your emotional state. If you are excited, your breathing is shallow and rapid. If you are calm, it is slow and deep.

There is also an inverse relationship. In a difficult emotionally intense moment for you, when your breath breaks and your heart beats somewhere in your throat, you can calm yourself with the help of, correctly, breathing. Even and slow breathing will help you cope with your emotions. Breathe as you would if you were in a state of deep rest.

To speed up the process, it is necessary, while maintaining the pattern of calm breathing, to slightly increase the depth of breathing and its intensity.

In the same way, by changing the rhythm of breathing, one can move from a relaxed, calm state to a more active, vigorous one. That is, by changing the pattern of breathing, we can transfer ourselves to ANY emotional state.

Of course, in order to consolidate this skill, it is necessary to consciously practice these transitions from one state to another. Practice leveling irritation and aggression with even, slow and deep breathing. And, finally, feeling a breakdown, being in a state of apathy, change the pattern of breathing, bringing it closer to what distinguishes an actively working person.

How to do it? Try, when you are irritated or angry, to breathe like a person who is barely awake breathes. Imagine that you are in bed, you have just had a pleasant, restful dream. So you woke up, and your breathing is slow and calm. Take ten breaths, carefully monitoring the accuracy of the breathing of a newly awakened person (at the same time, increase the depth and intensity of breathing, keeping its pattern!). There will be no trace of negative emotions.

Breathing can change more than just emotions. It has a powerful effect on thought, and therefore on the whole organism. Breathing is associated with thinking and concentration, more precisely with intellectual rhythm. By learning to breathe correctly, you can significantly improve your mental abilities. It is important to learn how to breathe normally and control this process. Controlling the process of breathing, you should not be zealous. But, when you experience emotional discomfort, just check how you breathe. And if you find out that something is wrong and the breathing is not getting better, if it is frequent, shallow and ineffective (that is, not satisfying your needs), then take action.

With natural and full breathing, the body assumes a characteristic posture. On inspiration, the head slides back, the shoulders move forward and up, the stomach is drawn in, the pelvis moves forward, and the legs move apart by themselves. When exhaling, all the indicated parts of the body move in the opposite direction, as if a person is preparing to group, but does not group. All this is possible only if you surrender to the process of breathing, which I wish you with all my heart, because in natural breathing there are many resources for our mental and even physical well-being.

Mastering natural breathing. Try to take the most complete breath with the participation of the intercostal muscles, the muscles of the upper shoulder girdle and the press. Take an equally deep breath. "Digh-thread" the remaining air two or three doses; only 3-4 consecutive exhalations without breaths. After a 3-5 second pause, try to inhale as fully as possible again. If necessary, carry out this complex 3-7 times. Focus on the result, you should feel that your breathing has become free and full. You should also feel that all three muscle groups (intercostal muscles, muscles of the shoulder girdle and abs) work in harmony, helping each other to ensure breathing.

Check for complete breathing. In order to make sure that your breath is really full, tighten as much as possible and hold the tension for as long as possible. Then take 2-3 deep spontaneous breaths and exhalations. Additionally, make sure that no muscle blocks interfere with your breathing (a feeling of muscle tension in one of three areas: chest, shoulders, abs). If you determine some kind of muscle block, get rid of it with additional tension in this muscle group according to the appropriate scheme.

It would be absurd to completely abandon those tools for maintaining mental well-being that are hidden in the breath. In the process of evolutionary development, a clear relationship has developed between deep and frequent breathing, on the one hand, and the activation of the body, on the other. At the same time, when breathing slows down, the nervous system rests, while the body, in the meantime, restores and accumulates energy resources. During inhalation, the mental state is activated, and during exhalation, calm and relaxation of the whole organism occurs.

If you feel anxiety, if you feel internal weakness or tension, dive into the here and now, concentrate on your breathing. Feel only your breath. Sit with your back straight and count your breaths: one on an inhale, two on an exhale, three on a new inhale, four on a new exhale, and so on. Continue counting only up to ten, as counting breaths is difficult with large numbers. Go through two or three such cycles. Focus on every account. Give your attention to exactly one, exactly two, exactly three, etc. Invest yourself in each number, follow your breath, your inhalation, exhalation, pause. Pay attention to those obstacles that do not allow you to breathe fully, and eliminate them. In the process of breathing, feel the currents that arise in the body under its influence.

With increased excitability, anxiety, nervousness or irritability, increase the time for all three phases of the respiratory process: inhale-pause-exhale. Start with 5 seconds. Slow inhale for 5 seconds, pause for 5 seconds and exhale also for 5 seconds. It is not necessary to breathe in such a rhythm for a long time. Follow the result and focus on it. If it's not difficult for you, you can gradually increase the duration of each phase (pause - no more than 10 seconds).

This exercise should not be performed before work that requires high activity. It has a pronounced calming effect, so it can be effective at bedtime if you have difficulty falling asleep.

In order to raise the general tone, gather strength, the alternation of the phases of breathing should be as follows: inhale - exhale - hold your breath for 5 seconds. Follow the result, be guided by it. You can increase the duration of the respiratory phases (each separately), but not much. The exercise should be carried out carefully.

For emergency activation of internal resources: inhalation should be less active, and exhalation should be forced, rather abruptly, with artificially created difficulty. Sit with a straight back, move your shoulders slightly forward, take a calm breath for 3 seconds and exhale forcefully for six. Create tension with the muscles of the tongue and larynx to resist the passing air. Simultaneously with the exhalation, tighten the muscles of the arms, chest and abdomen. More than 5-6 breaths should not be done in this way.

2. Methods related to the control of muscle tone, movement.

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension, quickly restore strength.

How to do it?

They say that a wedge is knocked out with a wedge. And we will do just that. To achieve complete relaxation, you need to strain, as much as possible.

What do we have to do? First, we will learn how to sequentially strain each muscle group. After that, it will be necessary to master their simultaneous tension, and only then we will talk about relaxation. Ready? Then let's get started.

To fully relax, it is necessary to strain all muscle groups: hands - forearms - shoulders and shoulders - shoulder blades - face - neck - press - buttocks - perineum - thighs - shins - feet.

So let's learn to relax.

1.Clench your left hand into a fist as hard as you can. If you squeeze your hand well, you can see that the knuckles have turned white. If you now slowly open your fist, you will feel well how the muscles relax. This must be done with the rest of the muscle groups.

2. Bend your left arm at the elbow and tighten your left biceps so that it becomes as bulging as possible. Then relax your muscles completely. Let the arm hang freely along the body.

3. Relax the right hand in the same way.

4. Strain the muscles of the left foot. Bend your toes inward. After you feel a sufficiently strong tension in the muscles of the foot, let it relax.

5. Strain your calf muscles. Touch them with your hand - and you will feel how the muscles gradually become more and more solid. Stretch your toe to better tighten your muscles. Then relax them.

6. Straighten your leg and push it away from you in one fell swoop. You will feel that the muscles of the front of the thigh have tightened; they should be firm all the way to the hip joint.

7. Do the same with the muscles of the other leg.

8. Straighten your whole body, stretch up, contracting the muscles of the buttocks. Then relax your muscles.

9. Tighten your abdominal muscles. Try to pull your stomach in as much as possible. Now sharply relax and allow yourself? blur?.

10. Take a deep breath and try to hold it for as long as possible, tensing the chest muscles. Then exhale.

11. Straighten your shoulders and take them as far back as possible, then quickly bring them forward. Finally, raise them as high as possible. Try to keep your head still and try to reach your ears with your shoulders. You probably won't be able to do this, but at least try. Then relax and drop your shoulders.

13.Now relax the neck muscles. Tilt your head forward, then turn it first to the left, then to the right. Tilt your head back as far as possible. Relax your neck muscles. Feel the neck to make sure the muscles are really relaxed.

14. Raise your eyebrows up, then lower them. Do this several times, making sure you feel your facial muscles tense each time. Then relax those muscles.

15. Close your eyes as much as possible. Imagine that someone is trying to force you to open your eyelids and open your eyes. Keep them tight. Then, without opening your eyelids, relax your facial muscles.

16. Make several circular movements with the lower jaw. Grit your teeth. Wrinkle your forehead. Smile as wide as you can. Relax all facial muscles. Breathe slowly, deeply and evenly while doing these exercises. As you relax, try to breathe as little as possible.

In a well-relaxed muscle, you will feel the appearance of warmth and pleasant heaviness. If the clamp cannot be removed, especially on the face, try to smooth it out with a light self-massage with circular movements of the fingers (you can make grimaces - surprise, joy, etc.).

Having trained in the ability to relax each muscle group in turn, we proceed to the next stage. Tighten all muscle groups at the same time and in this position create maximum tension. Mentally count to 10, concentrating not on the count, but on the tension. On the count of 10, relax sharply, lean back and take a deep, calm breath. If necessary (it is determined independently), you can take an additional 2-3 deep breaths. Rest for a minute. The exercise should be repeated at least 7-10 times a day until you learn to voluntarily, quickly and fully relax without pre-stress.

This exercise should be used whenever anxiety occurs, as a means of first aid and emergency. And also during bouts of internal stiffness, feelings of anger and stress. And it is best to practice it daily. The ability to relax must certainly enter your life. Moreover, the vast majority of time is better spent in this state, rather than in tension.

A warning

Exercise is contraindicated in infections, pregnancy, and also in cases where physical activity is limited by a doctor (for example, with vascular or neurological diseases).

If there are muscle pains that are not associated with a particular chronic disease, give yourself a massage and continue exercising as before.

It is likely that chronic muscle tension is higher in some areas of your body than in others. For example, if you suffer more from anxiety, then it is likely that you find it more difficult to relax your shoulders, neck muscles, and lower extremities. If in everyday life you have to restrain irritation and aggression to a greater extent, then pay special attention to the cheekbones, tension in the arms and in the muscles of the back.

It’s not enough just to learn how to relax. It is necessary, firstly, to be able to voluntarily, at will, enter this pleasant and, of course, useful state of physical relaxation; secondly, do not forget to tone your muscles before exercise; and, finally, make relaxation a natural state for yourself.

3. Methods associated with the impact of the word

It is known that the word can kill, the word can save. The second signaling system is the highest regulator of human behavior. Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psycho-physiological functions of the body.

A wonderful means of self-regulation are mood formulas. The formula-mood is positive, i.e., the statement we need. It's like white paint being put on top of a dirty spot. If it covers the entire spot with a thick layer, then the dirt will not be visible - it will disappear, and the sheet will again be clean. As a result, there will be no problems in our life caused by our erroneous belief. The thicker the layer of paint, the more securely we are protected from the appearance of our erroneous beliefs. If the paint layer is thin, then the stain can show through it and ruin our life again. That is why the mood formulas need to be repeated long enough and as emotionally as possible. The time and energy invested in them is proportional to the amount of paint that will cover the dirty spot.

At the first pronunciation of formulas-moods, it may seem to you that this method is hopeless. Imagine that you have planted a seed. It first sprouts, then takes root, and only after that the sprout breaks out. It takes time for the sprout to turn into an adult plant. The same is true with formulas. Be patient.

In order to get rid of erroneous beliefs and idealizations, it is necessary to force them out of consciousness with the help of self-programming techniques and replace them with positive and useful statements.

Options for working with formulas-settings Rewrite by hand at least 100 times. You can rewrite no more than 5 times a day, so it will take about a month.

Memorize positive affirmations (or write them down on paper and carry them around) and mentally repeat them. The total repetition time is 3-5 hours in total. It turns out to be very effective to record on the cassette the formulas-moods pronounced by you. Listen to them before bed. Amplify your new positive attunement formulas in whatever way you can: in your thoughts, in your conversations with yourself or others, with diary entries.

Remember the rule - the wording of self-hypnosis is built in the form of simple and short statements with a positive orientation (without the “not” particle).

Self orders. It's a short, curt order made to himself. Use a self-order when you are convinced that you need to behave in a certain way, but are having trouble doing it. Talk calmly!, Be silent, do not succumb to provocation! - it helps to restrain emotions, behave with dignity, comply with the requirements of ethics and work rules.

Formulate a self-order.

Mentally repeat it several times. If possible, repeat it out loud.

Self-programming. In many situations, it is advisable to look back, recall your successes in a similar position. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, volitional spheres and inspire confidence in his abilities. Think back to a time when you faced similar challenges.

Formulate the text of the program, to enhance the effect, you can use the words "exactly today":

“Today I will succeed”; “It is today that I will be the most calm and self-possessed”; “It is today that I will be resourceful and confident”; “It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of endurance and self-control.”

Mentally repeat it several times.

Self-approval (self-encouragement). People often do not receive a positive assessment of their behavior from the outside. This, especially in situations of increased neuropsychic stress, is one of the reasons for the increase in nervousness and irritation. Therefore, it is important to encourage yourself.

In the case of even minor successes, it is advisable to praise yourself,

mentally speaking: Well done!, Good girl!, It turned out great!.

Find an opportunity to praise yourself during the working day at least 3-5 times.

4. Methods associated with the use of images

The use of images is associated with an active influence on the central nervous system of feelings and ideas. We do not remember many of our positive sensations, observations, impressions, but if we awaken the memories and images associated with them, we can relive them and even strengthen them. And if with a word we mainly influence the consciousness, then images and imagination give us access to powerful subconscious reserves of the psyche.

To use images for self-regulation:

Specially remember situations, events in which you felt comfortable, relaxed, calm - these are your resource situations.

Do this in the three main modalities inherent in man. To do this, remember:

1) visual images of the event (what do you see: clouds, flowers, forest);

2) auditory images (what sounds do you hear: birds singing, the murmur of a stream, the sound of rain, music);

3) sensations in the body (what do you feel: the warmth of the sun's rays on your face, splashes of water, the smell of flowering apple trees, the taste of strawberries).

When feeling tense, tired:

1) sit comfortably, if possible, closing your eyes;

2) breathe slowly and deeply;

3) remember one of your resource situations;

4) live it again, remembering all the visual, auditory and bodily sensations that accompanied it:

5) stay inside this situation for a few minutes;

6) open your eyes and get back to work.

We wish you success in mastering these techniques and be healthy!

Educational psychologist

Not everyone knows how to relieve stress quickly and effectively. But back in the 11th century, the great scientist Avicenna established that in no case should nervous tension be accumulated in oneself. You need to start getting rid of it as soon as possible. Otherwise, a person runs the risk of getting a nervous system disorder, nervous breakdowns, or causing heart disease. And how to relieve emotional stress and what you need to do to restore good spirits, you will learn from this article.

How to get rid of stress

According to doctors, our nervous system is able to cope with emotional stress if the negative emotion that we experienced is short-lived. But with prolonged nervous tension, our psyche, unfortunately, cannot cope on its own.

If you get a big load at work, spending a lot of strength and vitality, your body needs help. Therefore, in order for our psycho-emotional background to be restored, it is necessary to help the recovery process by applying a set of measures aimed at relieving the symptoms of nervous and psycho-emotional stress.

Walk in the fresh air

To relieve nervous tension, walks in the fresh air are recommended. You need to change your usual home environment and go outside. Walking down the street, alternate the pace of your movement and the width of your step. Soon you will notice how your emotional state returns to normal.

Here's how it all works: firstly, due to the flow of oxygen into the blood, the brain begins to work more intensively and fruitfully, the endocrine system begins to function more correctly. And secondly, during the alternation of pace and step width, special biochemical processes are launched that switch your brain activity from the psycho-emotional state of a person to ensuring the physical processes of the body.

Internal tension will go away even faster if, for example, you divert your attention to the contemplation of wildlife or good memories.

If you do not know how to relieve nervous tension, good old physical education is always happy to help you. Absolutely all doctors say that physical activity copes with stress very well. Here are some exercises that will help you eliminate internal tension, restore all your inner strength and restore a positive attitude:

Sit on a stool or chair. Grasp his seat with both hands and pull him up as hard as you can. Try to hold the chair for at least 10 seconds in this position.
Starting position - hands in the lock, wound behind the head closer to the cervical region. Press with your palms that there is urine on the neck, and with your whole body try to resist this pressure.
Sit on the very edge of a chair or stool. Let your arms hang freely, and your head will be raised slightly up. Hold this position for 7 seconds. Then inhale deeply, and as you exhale, bow down and hug your knees. Stay in this position for a few seconds, inhale and begin to slowly return to the starting position.

If you have a responsible and stressful job, and at the end of the shift you feel emotionally drained, then you absolutely need to include physical activity in your daily routine. You can do fitness, yoga, Pilates, dancing, athletics, in general, anything. The main thing is that it be systematic, and after classes your emotions are on the rise, and your mood is positive.

let off steam

To relieve nervous tension, when emotions are overflowing and there is no strength to keep the brand of a balanced and calm person, the following techniques will help to cope with internal tension:

Go to a secluded place and scream with all your might. It can be a forest, a deaf park or a deserted wasteland. Find a place like this and have a blast there. Shout that there is urine. You can yell at your “beloved boss”, an annoying neighbor or a crazy client who took out your whole brain in a day. Scream enough, and you will immediately notice an emotional upsurge and a surge of vitality.
You can take out the accumulated negativity at home. For example, you can beat a pillow, scatter all things, or break a couple of old plates. Just do not overdo it, otherwise the next morning you may not find the mug with which you drink your morning coffee.
By the way, British scientists have proven that ladies who scream and beat dishes during family strife are much less likely to suffer from heart disease. And they also carry out a kind of prevention, from stroke and heart attack.

Breathe with your whole chest

It is a medically proven fact that with the help of proper breathing, chronic migraines can be cured and internal tension can be relieved. The main thing is to learn how to breathe correctly.

Place your hands in the starting position at the waist. Inhale as deeply as possible through your nose, while puffing up your stomach and counting to 10. Then slowly exhale through your mouth, counting to 15. At the same time, your tongue should be pressed to the palate as if hissing the letter “ssss”. This exercise should be repeated 5 times.

Exhaling through effort and relaxation relaxes the muscles and relieves spasms. Such exercises can not only defeat internal tension, but also relieve fatigue and blues.

Work with your belly

Exercises with the stomach will relieve psycho-emotional stress. Everything is simple here: they inflated - they pulled in strongly, relaxed, strained, imagined that the stomach is an ocean and made a wave. The exercise must be performed for at least 15 minutes.

Hard work by hand is what you need

You can sort out small things: beans, buttons, coins, etc. Make a bracelet out of beads or beads, print on a computer, play with an anti-stress toy. The fact is that our fingertips are equipped with a large number of nerve receptors, and their stimulation is able to cope with internal and emotional stress.

burning food

A hot pepper pod will help relieve internal stress. If you do not complain about your health and the work of the digestive tract, you can use this extreme method. US scientists have proven that this spicy product can cause a rapid increase in endorphins in the human body. But, as you know, endorphins are the main hormones of joy.

It has long been known that internal tension recedes before a warm and friendly embrace. Remember how we calmed down in childhood when our mother hugged us. Believe me, hugs not only have a calming effect on children. They can also help an adult cope with fears and nervous overexcitation.

making love

Such classes act like an ambulance and, like no other classes, are able to eliminate nervous tension in a matter of minutes. Hormones released during love "exercises" have the best effect on our nervous system. In addition, they relieve muscle spasms, which are eternal allies of internal tension.

Making faces

Nervous tension can be weakened by mimic gymnastics. It will remove the emotional burden and in addition will cheer you up. Of course, the main masters of mimic gymnastics are children. We think that the crumbs, in this way, just play pranks and indulge, but in fact, in this way they get rid of the internal emotional stress and negativity accumulated during the day.

So we take an example from the kids and start building faces. Well, of course, we are adults and grimacing with a work colleague is not very comme il faut, so we will “play pranks” at home in front of a mirror.

yawn

Have you ever noticed that you start to yawn when you are tired of the work process? And it's not just like that. This is our nervous system, noticing something was wrong, trying to help us relieve nervous tension. Our psyche knows exactly how to get rid of negative external influences. And our task is to help her, causing yawning in an artificial way.

The fact is that yawning improves blood flow and increases the tone of our body. In addition, yawning speeds up metabolic processes and helps to remove carbon dioxide. All these processes favorably affect the functioning of the nervous system and normalize brain activity.

Tea ceremony

Tea is a calming tranquilizer given to us by nature itself. It perfectly copes with emotional exhaustion, relieves stress and fatigue. And all because the leaves of tea contain unique elements of their kind: catechins, flavonoids, carotene and vitamins. By the way, to calm the nervous system, it is recommended to brew green tea.

The power of soothing baths

Soothing baths are an excellent prevention of nervous disorders and stress. Water for soothing water procedures should be comfortable for the body, about 40 degrees. Decoctions of such herbs and leaves are added to the water: sage, mint, birch leaves, yarrow, chamomile. Such baths can be taken daily, the duration of stay in the water should not exceed 15 minutes.

Acupressure

This massage stimulates the production of serotonin, the happy hormone. To do it, it is not necessary to go to a massage parlor. Can be done without outside help. Massage the central point of the chin in a circular motion 10 times clockwise and the same amount against it. Or kneading and stretching the middle fingers of both hands.

More positive

And, most importantly, what needs to be done is to smile and look at life more optimistically. Of course, it’s not easy to smile when cats are scratching at heart, but it needs to be done. Scientists have found that laughter therapy is a great way to get rid of negative external influences, bad mood, stress and tension. Laughter triggers protective reactions in our body, improves blood flow, and provides the brain with oxygen. Laughter is a natural stress reliever.

Therefore, look at life with optimism, smile a lot and let those around you upset you less!

Exercise "Fly".
Purpose: to relieve tension from the facial muscles.
Sit comfortably: put your hands freely on your knees, shoulders and head lowered, eyes closed. Imagine that a fly is trying to land on your face. She sits on the nose, then on the mouth, then on the forehead, then on the eyes. Your task, without opening your eyes, is to drive away the annoying insect.
Exercise Lemon.

Sit comfortably: put your hands loosely on your knees (palms up), shoulders and head down, eyes closed. Mentally imagine that you have a lemon in your right hand. Start squeezing it slowly until you feel that you have “squeezed out” all the juice. Relax. Remember your feelings. Now imagine that the lemon is in the left hand. Repeat the exercise. Relax again and remember your feelings. Then do the exercise with both hands at the same time. Relax. Enjoy the state of peace.
Exercise "Icicle" ("Ice cream"),
Purpose: to control the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up. Imagine that you are an icicle or ice cream. Tighten all the muscles in your body. Remember these feelings. Freeze in this position for 1-2 minutes. Then imagine that under the influence of solar heat you begin to slowly melt, gradually relaxing your hands, then the muscles of your shoulders, neck, body, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until you reach the optimal psycho-emotional state. This exercise can be performed while lying on the floor.
Balloon exercise.
Purpose: to control the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up, take a breath. Imagine that you are a big balloon filled with air. Stay in this position for 1-2 minutes, tensing all the muscles of the body. Then imagine that a small hole has appeared in the ball. Slowly begin to release air while relaxing the muscles of the body: hands, then the muscles of the shoulders, neck, body, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until you reach the optimal psycho-emotional state.
And, finally, with strong neuropsychic stress, you can perform 20-30 squats or 15-20 jumps in place. This will get rid of the tension that has arisen. This method of relieving psycho-emotional stress is widely used by both athletes and artists before important performances.
Consider the following complex of self-regulation - autogenic training (AT).
Autogenic training makes it possible to master emotions, develops will, attention, forms the habit of self-observation and self-report, increases the stability and lability of higher nervous activity.
Autogenic training includes two levels - lower and higher.
The first step consists of 6 exercises that affect the autonomic functions:
exercise "Heaviness" - maximum muscle relaxation. Muscle relaxation is practiced through a figurative representation of the developing sensation of heaviness in the right arm, then the left arm, then in the right leg, then in the left leg and torso;
exercise "Heat" - an arbitrary expansion of blood vessels in the same sequence, achieving a sensation of warmth;
exercise "Heart" - regulation of the rhythm of heartbeats;
exercise "Breathing" - regulation and normalization of breathing;
exercise "Heat in the solar plexus" - a call for a feeling of warmth in the abdominal cavity;
exercise "Coolness in the forehead" - the use of sensual representations of coolness, a breeze that refreshes the head.
The second step is meditative exercises that affect mental functions, such as attention, imagination, thinking, will, emotions. You can start them only after you have mastered the exercises of the first stage and the sensations caused in all six exercises are achieved quickly (about 30-40 seconds).
They begin practicing exercises in the prone position (on the back, arms slightly bent at the elbow joints, legs are loose and do not touch each other), in the future it is advisable to perform them while sitting in a comfortable position. They are practiced in conditions of complete rest, solitude, without haste. A trained person is able to easily ignore all kinds of interference, performing exercises in any conditions. Practice shows that exercises are learned faster and more efficiently when using a tape recording of text with a sequence of actions.
The first few minutes of each exercise are devoted to finding a comfortable position. After the state of maximum rest is reached, the autosuggestion phase begins, with the pronunciation of one phrase, reducing it by one word with each repetition. For example: “And now / I really / Want / To / My / Right / Hand / Become / Heavy ...”, “I switch my attention to my left hand. I really want my left arm to become heavy…”
This is followed by the main content part, which consists of settings, the nature of which corresponds to the tasks of the exercise being performed. After the main content part, the final phase follows, during which the body prepares for the transition to a waking state, for which the following formulations are used: “I had a great rest. I feel fresh. I am very calm. Calmness gives me confidence, strength, health. I feel alert and energetic, etc.” If the exercise is aimed at normalizing sleep, the formulations of the final phase are reversed: “I dissolve into peace. Peace turns into slumber. I start to fall asleep. Etc.".
For the purpose of self-help and mutual assistance to increase stress resistance, you can use the method of Hasai Aliyev "Key". This method allows, by selection and sorting, to find an individual way to achieve the optimal psycho-emotional state. The method is based on ideomotor training.
Unlike auto-training, which involves the sequential mastering of each exercise and the transition to the next step only when the desired effect is fully achieved, the “Key” method of X. Aliyev allows you to quickly achieve the effect of relaxation and relieving psychomotor stress. This method is based on self-regulation without external influence from specialists. To enter the optimal psycho-emotional state, it is necessary to find your own “key” by selection and sorting. By learning to control ideomotor movements, a person learns to control his state. How is this achieved?
Instruction.
First of all, it is necessary to conduct a test for "tightness" by enumerating three basic techniques.
Basic ideomotor techniques:
spreading the arms: imagine that the arms stretched out in front of you begin to smoothly diverge to the sides without your muscular efforts, as if automatically;
bringing hands together: imagine their reverse movement;
raising the arm, arms: imagine that your lowered arm(s) floats up, like, for example, an astronaut in weightlessness.
If none of the tricks work, then you are clamped. Do any physical exercise and repeat the “tightness” technique again. To relieve nerve clamps, it is necessary to repeat several times the ideomotor technique that works best. Attention! When the body begins to go into self-oscillation mode, helping this process, look for the rhythm of harmonious self-oscillation "back and forth" or "in a circle." In this way, you can train and coordination. The exercises can be done standing or sitting.
While performing techniques, you should remember the desired results that you want to get as a result of their actions (for example, improved well-being, vigor, clarity, etc.).
Reception "Flight".
Stand up, close your eyes, lower your arms along the body. Mentally focus on your hands and try to lift them up, to the sides without tension. Imagine that you are flying high above the ground.
Reception "Divergence of hands".
Stand up, close your eyes, stretch your arms out in front of you. Mentally focus on your hands and try to spread them apart without straining. Choose a comfortable image that allows you to achieve this movement.
Reception "Convergence of hands".
Stand up, close your eyes, arms at your sides. Mentally focus on your hands and try to bring them together without straining. Choose a comfortable image that allows you to achieve this movement.
Reception "Levitation of the hand."
Hands down. Tune in so that the hand becomes lighter and begins to rise, float. If this technique does not work, you need to look for another movement or try to perform it after other movements.
Reception "Self-oscillations of a body".
Stand up, close your eyes, lower your arms along the body. Start swinging slowly, mentally choosing your pace and rhythm of movement, gradually achieving complete relaxation of the whole body. The main thing is to look for a pleasant rhythm and tempo of rocking.
Reception "Head movement".
Standing or sitting, mechanically rotate your head in search of a pleasant rhythm and pleasant turning points. Painful and tense places should be bypassed. A pleasant turning point is a relaxation point. The task is to find a movement that is easy, with minimal effort, with pleasant sensations that you want to continue.
The main task is to learn to mentally achieve the optimal psycho-emotional state. In cases of stress, by performing the described exercises, you can quickly and effectively restore your strength and take control of feelings and emotions. More
details of the method can be found in the book by X. Aliev "The Key to Yourself" (M.: Molodaya Gvardiya, 1990). Ways to achieve calm, influence bodily reactions, arbitrarily changing the physiological parameters of the body's activity - this, in fact, is self-regulation, as mentioned above.
Consider the following basic technique for regulating the psycho-emotional state - self-monitoring. The variant of self-monitoring of the state proposed by us is introduced as an obligatory element of psychophysiological training and is used for "self-control-self-regulation" of pilots (V.L. Marishchuk), as well as specialists of various extreme professions.
The purpose of self-monitoring is the identification and arbitrary overcoming of emotional tension.
Instruction.
It is necessary to mentally move the focus of attention around the body with the help of the following questions:
How is my expression?
How are my muscles? Is there any stiffness?
How do I breathe?
If negative signs are identified, they are arbitrarily eliminated with the help of other self-regulation techniques: the posture is adjusted, muscles relax, breathing normalizes, and facial expressions of confident calmness are created.
First of all, it is necessary to master the basic technique of self-regulation of breathing.
Sit down and take a comfortable position.
Put one hand in the navel, the other on the chest (these manipulations must be performed only at the initial stage of mastering the technique in order to remember the correct sequence of breathing movements and the resulting sensations).
Take a deep breath (lasting at least 2 seconds), drawing air first into the stomach, and then fill the entire chest with it.
Hold your breath for 1-2 seconds.
Exhale slowly and smoothly for 3 seconds. The exhalation should be longer than the inhalation.
Take a deep breath again without stopping and repeat the exercise.
The exercise is repeated 4-5 times in a row. Avoid striving to do the exercise perfectly the first time. It must be remembered that when performing this technique, dizziness may occur. This is due to individual characteristics. In case of dizziness, reduce the number of cycles performed in one set. The technique of self-regulation of breathing can and is important to use not only at moments of psycho-emotional tension, but also during the day from 5 to 15 times, devoting 1 minute to its implementation. This technique perfectly helps to relieve emotional excitement, a state of tension, etc.
As a simple technique for working with emotions, you can use the technique of paradoxical intention by V. Frankl.
Instruction.
Inner experience shows that experiences arise in us involuntarily, regardless of our decision. Try to create anxiety in yourself right now, try your best, say to yourself: “You must be terribly anxious. Worry, worry, even more! .. ”I think there was no anxiety. The direct intention to feel some kind of feeling, as it were, paralyzes the ability to experience it for a while. On the basis of this, one of the rules of the psychotechnics of experience was formulated - "If you want to get rid of or weaken some undesirable state, try to do the exact opposite - to cause or strengthen its sensation."

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