Each person experiences different emotions that can make his life as complete, diverse and interesting as possible. We can feel both joy and frustration, and love, and hatred, and surprise, and boredom. However, it so happened that people share their joys with others with pleasure, and experience negative ones in themselves. The inability to splash out negative emotions is the first step to the emergence of serious health problems. The first alarming phenomenon that should not be ignored is to recognize emotional stress, the symptoms and treatment of which we will consider now, and we will also talk on www.site whether it is possible to eliminate emotional stress and relieve stress without medication.

Many people tend to confuse emotional tension and stress, however, these are different concepts. We can confidently say that emotional stress is the cause, and the state of stress is the effect.

Symptoms of emotional stress

In a state of emotional stress, a person feels helpless and useless, loses interest in work, performing it formally. Many people complain of increased anxiety and restlessness. Also, with emotional stress, apathy and boredom, a feeling of insecurity, suspicion and excessive irritability often occur. The person feels frustrated and alone.

With such a violation, many people refuse any physical activity, they lose their appetite, and abuse of alcohol or drugs can be observed. Those who have fallen into this state need help. Let's talk about how emotional stress is corrected, what treatment will help.

Treatment of emotional stress

Constant emotional stress is fraught with the development of stress, depressive states, emotional, etc. Therefore, such a violation must be corrected, and it is better to completely prevent its development. With constant emotional stress, it is better to seek help from a qualified psychotherapist.

Patients with this problem are best to slow down, allowing themselves significant breaks between individual tasks. During the holidays, it is desirable to do something that brings real pleasure. If your work does not allow you to relax, it is better to go on vacation or take sick leave. This will help calm your nerves.

As for drug therapy, when emotionally stressed, doctors usually prefer herbal remedies that have a minimum of contraindications and side effects. Sedative formulations with valerian, motherwort, etc. often become the drugs of choice. In more serious cases, doctors may decide to provide more specific therapy, such as antidepressants and tranquilizers.

How to cope with emotional stress without drugs?

In fact, getting rid of all the factors that can cause emotional stress is simply not realistic. However, you can learn to accept life as it is and not get hung up on troubles and stresses. It is also worth trying to avoid situations that lead to an increase in tension and the development of neurotic disorders.

Psychologists strongly advise their clients suffering from emotional overstrain to stop keeping everything in themselves. Of course, a person can cope with many difficulties alone. However, prolonged experiences can cause serious problems in life and at work, as well as cause long-term depression, etc. Therefore, your emotions, especially negative ones, must be splashed out, for example, with close friends. Also, sports, active pastime, art therapy, etc. are great for this.

In order to prevent and eliminate emotional stress, it is worth abandoning the idea of ​​\u200b\u200bconstant control over the life of oneself, and even more so of others. You need to accept yourself and loved ones as they are.

Also, in order to correct such a problem, psychologists strongly advise not to forget about the need for constant self-development, which may involve learning new skills, and adherence to your favorite hobby, and even raising children.

You need to learn how to relax, for this purpose you can resort to various exercises and meditation. So, to eliminate emotional stress, you need to sit in the most comfortable position, close your eyes, breathe as measuredly as possible and eliminate all thoughts from your head. Of course, the first time you are unlikely to succeed in such relaxation, however, over time, you will learn to fully switch off from emotions.

Breathing exercise also gives a wonderful effect: measured and rather deep inhalations and exhalations, breathing with a delay, etc.

In addition, the removal of emotional stress without medication will come faster if you start to change yourself. Try to take into account all unfinished business and deal with them in a timely manner, set only achievable goals for yourself. It is also worth being more positive: stop criticizing other people, start praising others, and also focus on your own positive characteristics. Learn patience, forgiveness and acceptance.

In the event that you are unable to cope with emotional stress on your own, seek medical help. Otherwise, the accumulated emotions can cause disruption of the nervous system, as well as cause quite serious diseases of the internal organs.

In previous articles, I talked about methods for eliminating physical and emotional tension.

It is not always possible to relieve psycho-emotional stress with the help of. In such cases, it is necessary to learn deep meditation, as well as relaxing while lying in shavasana and reprogramming your thoughts, reaching a state of awareness.
Thus, it is considered the best way to deal with stress and relieve psycho-emotional tension.

Thanks to relaxation, the body regains strength, reboots and is able to function effectively.

Relaxation is achieved in meditation, in shavasana and in changing the outlook on life, in the ability to control the lower part of consciousness - the ego.

Remember. Relaxation is a subsidence and then a complete stop of our ego.

And you need to learn to stop it both during meditation, lying in shavassana, and in Everyday life. Let me remind those who are not yet in the know, the ego is the lowest part of our consciousness: memory, mind, the whole psyche, emotions and feelings. And the highest part of consciousness is our real Self, real awareness.

Methods of relaxation and removal of psycho-emotional stress can improve your life, make it happier, more successful and joyful.

Mechanisms of the relaxation technique

To properly understand how mental and physical relaxation can be achieved, pay attention to the behavior of children. The child does not have established psychological patterns that prevent adults from being relaxed. Children harmoniously interact with the outside world and people, do not accumulate stress. They sleep, play, study without unnecessary emotional stress. The child physically and mentally switches from one type of activity to another, without burdening him with problems and negative experiences. Note that when children fall asleep, their muscles are completely relaxed. The body seems to adapt to the relief of the bed. This is an example of true relaxation.

The older we get, the more stressed, the less our ability to relax on a physical and mental level. Even after the completion of the case, we constantly scroll thoughts in our heads: what was the best thing to do, why we didn’t achieve what we wanted, what others thought. It's all the work of the ego. Over time, such thoughts accumulate so much that our brain does not rest even at night during sleep. This leads to tension, and subsequently to emotional exhaustion and physical illness.

The first step to relaxation is to forbid yourself from the mental dilemma about already completed cases. Even if the situation is not the best and the problem has not been completely resolved, stop the flow of thoughts.

Trust your mind. After the brain collects the necessary information on your problem, it will issue correct solution. This process happens unconsciously. You just need to let go of the situation, stop consciously trying to find a solution, which in most cases does not lead to a positive result, but only causes tension. At the right time you will receive an answer to all your questions, you can be sure.

The essence of the relaxation technique

The basis of relaxation methods is the ability to distract from negatively charged thoughts and transfer your attention to activities that are neutral in an emotional sense.

In this case, the ego stops.

You need to learn to be aware of your breath or body parts. One of simple ways relaxation - for a long time to look at any part of the body and not think about anything else. Surprisingly, such meditation leads to rapid physical relaxation and clearing the mind of disturbing thoughts.

But here lies one problem. If you will force yourself to look at the part of the body you have chosen, then instead of relaxing, you will come to even greater tension. What to do? One has to learn to stay in a special state called not-doing oneself. Not doing is turning off the ego, and it starts with you not doing anything at all. After you completely relax and do nothing, you will wake up with real conscious attention, which can already be directed to any part of the body. You can read about non-doing in detail in my article: and in my book: "The correct and complete instruction for meditation."

During relaxation, it is also necessary, consciously, to force your muscles to relax. It's not as easy as it seems at first glance. This suggests that relaxation must be learned. While meditating, or while relaxing in shavasana, walk all over your body and see which areas remain tense. To relax any part of the body, you need to move away from it and detachedly observe the area of ​​tension. Usually this is enough, if not, consciously, by an effort of will, relax the focus of tension.

With each meditation session, relaxation skills will improve, and you will immediately notice it. Your head will clear up, pressing problems will not seem so serious, a new positive outlook on life will appear.

This comes from the fact that more and more you begin to look at the world not through the prism of the feelings and emotions of the ego, which usually distorts our view of things, but with a sober, correct look of true awareness.

When the muscles relax, the sensory nerve fibers stop transmitting the flow of information to the brain. The brain, in turn, stops sending signals to the muscles along the motor nerves. There is a conditional separation of the body and the brain, while the muscles, organs, bones of the skeleton and the nervous system are resting. It helps the body regenerate and function properly. The body will rest from the excessive work of the ego.

Once you learn to relax, you will be able to know your mind. The study of one's psyche helps to get rid of the psychological attitudes and patterns that are laid in us from childhood. Often, psychological imbalances prevent them from coexisting correctly with the surrounding reality and people, which leads to constant psycho-emotional tension.

Psychological programming

Mastering the skills of relaxation, unfortunately, does not guarantee complete relief from physical and mental tension. For example, you relaxed and achieved peace of mind, but when you went out into the street, you met an unpleasant person or found yourself in a difficult situation. Your brain will immediately react according to the “negative” pattern laid down in it, which will unbalance and lead to the same anxiety level. How to be? The answer is simple, you need to learn how to reprogram your negative psychological attitudes.

Yes, of course, gradually meditation changes our psyche, and we begin to react differently to the environment. We are no longer afraid of stress.

But we are all different. For someone, the psyche will be rebuilt for a very long time, and in order to speed up this process, you need to consciously transfer the awareness gained in meditation into everyday life. One must learn to control the ego not only during meditation, but everywhere and always.

The root cause of chronic tension is an emotional response to a situation or a person's behavior that is not in harmony with our psychological patterns. This causes emotional hyperreaction, which contributes to tension, prolonged experience, mental scrolling in the head of the situation and ways to resolve it.

Such psycho-emotional attitudes are fixed from childhood on the basis of experience and upbringing. The main task relaxation technique becomes a reprogramming or complete disposal (if possible) of those patterns that interfere happy life without emotional stress.

The real reason for the tension

Physical and emotional tension results from misperceptions environment. Interaction with people brings too many negative impressions into our reality, which “poison” life and lead to diseases. This is facilitated by fears and complexes that are laid down at the subconscious level.

Most of the time, people don't even realize what's causing the tension. They only see and feel the result - chronic stress, nervous strain, worsening relationships with loved ones, trouble at work, illness.

To permanently eliminate disharmony from life, it is necessary to study your mind, the true causes of such behavior. To do this, you need to meditate, relax your muscles, “clear” your head of negative thoughts. During meditation and deep relaxation, all negativity will come out, but only if certain conditions are created. Not doing oneself, stopping the ego and detached observation of any manifestations of the psyche, that's what is needed for this.

Gradually, thanks to meditation, clarity of thinking arises and the right attitude to situations and people is developed, without excessive emotional reaction, which causes tension.

The brain is a mental computer

Our brain is an accumulation of more than 10 trillion nerve cells (neurons) that establish a connection with both the external and internal environment. Neurons receive, process, analyze, store and use the received information. So a person accumulates knowledge and experience throughout life. In addition, since childhood, we develop many psychological patterns that help us quickly respond to various life situations.

Psychological stereotypes are produced by the limbic system of the brain. It is one of the first to react to an external stimulus and gives the body's response an emotional coloring. The limbic system compares the current situation with previous experiences stored in the formed patterns, and produces a standard result.

Evolutionarily, the limbic system helped people survive in difficult environmental conditions, when life-threatening circumstances lay in wait for people at every step. When a person was faced with an unfamiliar situation, it caused physical and mental stress for the most successful solution to the problem. In the modern world, the function of the limbic system is justified in critical life situations. In practice, any, even a minor problem, causes stress and psycho-emotional stress.

Those. we live like robots, according to certain programs laid down in us.

The world around us rarely matches the psychological template that is embedded in our brain. Therefore, the only way to get rid of tension is to eradicate negative emotional attitudes. We must teach ourselves to perceive any situation as positive or neutral. In each problem, it is right to look for positive and instructive moments, which later will help us get out of the water “dry out of the water” in more difficult life situations.

All spiritual teachings of antiquity, be it yoga or others, essentially teach the same thing - to be open to the outside world, to love all manifestations of life, to respect people. It helps to get rid of tension, gives a state of calm and joy. A positive attitude towards reality creates harmony between the soul, body and society.

Any thought should be only good, any action should be taken calmly. Knowing your mind, a person forever gets rid of the negative in life: not external, we cannot influence circumstances, but the internal state. You can change your attitude to situations, circumstances and people, and meditation is a great helper on the way to this.

As they say, in order to change the world around you, you must first change yourself.

Summarize

All of the above can be explained in a few words.

The only one correct method relaxation lies in the fact that we stop, disidentify and control our entire psyche, our entire mind, i.e. our ego. And this is achieved in meditation, lying in savasana and in awareness in everyday life.

Why is that. Very simple. Relaxation, relaxation, this is the subsidence, or a complete stop of the ego. The one who is more relaxed in life has fewer restless thoughts and emotions rummaging in his head, i.e. the ego works correctly (not strenuously, with anguish).

And the more you stop the ego during meditation and in savasana, the more correctly and better it will work at any other time, everywhere and always.

I think it was persuasive.

So, you already know how to meditate. If not yet, read my article: and also ask questions.

It remains to learn to relax in and learn to control the ego in everyday life.

In the next article we will talk about .

Be healthy and happy. And relaxation will help you with this.

And finally, listen to the beautiful music of Ennio Morricone, which makes you think about the eternal. It is this kind of music that can well stop the ego and expose our beautiful and eternal soul.

Unfortunately, it is impossible to completely get rid of stress, they will always accompany us throughout our lives. But it is quite possible to reduce the impact of stress on a person to a minimum.

Stress tolerance is the ability of a person to resist the action of stress factors. This is a kind of stress relief. There are ways to prevent stress:

• physical: sports, proper nutrition, fresh air, good sleep, timely rest;
• psychological trainings: affirmation, meditation, "health formula";
• household: hobbies (for example, needlework, running, swimming, walking, communicating with pets);
• spiritual:

1) know yourself at the genetic level
2) learn to live according to your own genetics
3) clearly define your place in space, do what you love.

About these and other methods energy protection You can learn more about stress by making an appointment with a practical psychologist in Simferopol.

PSYCHOLOGICAL FATIGUE

A broad concept associated with the loss of mental energy and the need for its restoration, rest.

This is a long period during which a person feels a certain decline in strength on a psychological and physical level. The body loses the ability to fully recover during rest.

Causes psychological fatigue there may be prolonged stressful conditions, problems at work, personal difficulties, monotonous and monotonous activities, boring and unloved work. Sometimes psychological fatigue can be experienced, even doing what you love, if you don’t switch in time or change the situation. Often young parents, despite their great joy, become victims of psychological fatigue due to a monotonous and busy schedule.

In most cases, fatigue can be overcome with proper rest. But, unfortunately, this does not always help. It all depends on the reasons that caused this condition. In the beginning, you need to find out what exactly takes away strength and vitality from a person. These may be strong experiences, overt or hidden from your consciousness. Strong emotions, resentment, pride, guilt or unfulfilled duty. Unfulfillment in terms of work or in terms of family and relationships. There can be a lot of reasons, and they are not always obvious and understandable to a person.

If you do not know what exactly caused your condition, seek help from a psychologist in Simferopol, Victoria Solovieva. She can not only find out the causes of your psychological fatigue, but also help you return to a normal lifestyle filled with energy, joy and meaning.

Ways to deal with psychological fatigue:

• Sufficient quantity of high-quality drinking water will help to fill the lack of energy.
• The right diet will allow you to refresh yourself in time and reduce the feeling of weakness and impotence.
• Daily physical exercises will increase blood circulation, relieve internal tension and fatigue, and help you feel cheerful, full of strength and energy.
• Good sleep is the key to the proper functioning of our nervous system, it provides both physical and psychological rest.
• Communication with pleasant and will help to switch and recharge with positive energy.
• Attending various events dedicated to self-knowledge and work on yourself will add meaning and awareness to your life. For example, psychological trainings in the center of Victoria Solovieva "Getting to know yourself" already at the first visit allow you to get rid of the accumulated psychological fatigue and cause a desire to act and move forward.

PSYCHOLOGICAL (NERVOUS) TENSION

This is a psychological state in which a person constantly experiences excessive psychological tension, nervousness in communicating with people when performing any activity.

This condition usually affects a person's performance badly. It leads to various errors, inadequate reactions to ongoing events. Causes unpleasant emotional experiences for a person and a feeling of dissatisfaction. Being in this state, a person can show uncontrolled aggression, provoke conflict situations. It is difficult for him to control his own emotions.

There are many factors that can cause nervous tension in a person:

prolonged stress, heavy workloads, fatigue, conflict relationships, communication with unpleasant people, complex and confusing life situations. Lack of opportunities for self-realization and career growth. Conflicts in the team. Family problems. Financial difficulties. Bad habits, alcohol abuse.

If your nervous tension is caused by some unresolved problem or a difficult life situation, you cannot do without the help of a qualified psychologist in Simferopol. In this case, only by getting rid of the cause, you can solve the problem, and with it the psychological stress will pass.

Very often the cause of this condition is also the unfavorable environment that surrounds us. Modern man is acutely aware of the negative factors of city life. Accelerated pace of life, high workload. Have to communicate with big amount people carrying different, often negative energy. In this case, in order to prevent the appearance of nervous tension, you need to pay more attention to your lifestyle, try not to accumulate negativity in yourself, but get rid of it in a timely manner.

Ways to deal with psychological stress:

Passive - you can be alone, watch your favorite movie, read a good book, take a walk in the park, listen to pleasant music, drink soothing herbs, get a massage, go to the sauna, do breathing exercises, do aromatherapy.

Active - make a trip, preferably to the place where you have long wanted to go, or to where you once felt very good. Try outdoor sports. Prepare a delicious unusual dish. Make a rearrangement in the room, update the interior.

For women, visits to beauty salons, light shopping, and gatherings with friends are also useful. Some people are good at general cleaning.

For men - fishing, bowling, billiards, watching sports matches with friends.

Modern cities can offer us many more ways to have fun and relax. Everyone can choose according to their own taste.

Stress in translation from English means "pressure, tension" and is a complex of physiological reactions that occur in the human body in response to the influence of various adverse factors (stressors).

The factors that cause stress are different and varied. So, for example, a sharp sound, high or low temperature, atmospheric pressure fluctuations, etc. can lead to stress.

Moreover, stress reactions are inherent not only in humans with their highly developed nervous system, but also in lower animals that do not have a nervous system at all, and even in plants. Thus, it becomes clear that stress is not just nervous tension. This is the response of an organism or any living system, tissue to a demand placed on it. The main and ultimate goal of such a response is to adapt to changing conditions. stress was proposed by the Canadian physiologist G. Selye in 1936. It is appropriate if we talk about stress in general.

If we are talking about stress as a risk factor for arterial hypertension, it means psycho-emotional, nervous stress. Psycho-emotional stress is an integral integral part people's lives in developed countries. Here, a person is constantly, daily faced with an accelerated pace of a nervously stressful life and work with a shortage of time, difficult interpersonal relationships. In this case, prolonged conflicts often arise, which are a source of negative emotions. Of these, the strongest, persistent, slowly passing are socially conditioned: office, family, domestic.

Especially stressful for a person are life situations that are out of his control (death of loved ones, natural disasters, etc.). Scientists Holmes and Rage, based on years of research, compiled a list of the most frequent changes in life that cause stress. Some of them are listed below. The sequence in this list is determined based on the emotional significance of each event.

life event	Significance unit
1. Death of a spouse
3. Breakup with a partner
4. Serving a sentence in prison
5. Death of a close relative
6. Injury or illness
7. Retirement
8. Illness of a family member
9. Job change
10. Growing debts
11. Conflicts with superiors
12. Sleep disturbance
13. Penalty for violation of traffic rules

As can be seen from the table, the most dangerous for a person are intense psychotraumatic events caused by the loss of very close people.

Is it possible to live without stress? Science says you can't. After all, we must constantly adapt to new conditions. Life is a constant source of change. By by and large life is the main source of stress, so you can completely get rid of them only with the advent of death. It is impossible to eradicate stress, but it is in our power to arrange our own life in such a way as to receive pleasant stresses and get rid of unpleasant ones. Yes, there are, it turns out, and pleasant stress.

Stress is divided into emotionally positive (birth of a child, promotion, etc.) and emotionally negative. In everyday language, when we say “fighting stress”, “consequences of stress”, we usually mean an emotionally negative type of stress.

There is also a distinction between short-term and long-term stress. They affect health in different ways. Long-term stress has more severe consequences.

How does stress occur?

When a conflict situation requires a quick reaction and an immediate response, adaptive mechanisms inherent in nature work in our body. Biochemical reactions proceed at an accelerated pace, increasing the energy potential of the body and allowing you to respond to a threat with triple strength. The adrenal glands increase the release of adrenaline into the blood, which is a fast-acting stimulant. The "emotional center" of the brain is the hypothalamus. It transmits a signal to the pituitary gland and the adrenal cortex, which increases the synthesis of hormones and their release into the blood.

Hormones change the water-salt balance of the blood, increasing blood pressure, increasing the heart rate, increasing the oxygen demand of the heart muscle, narrowing the cerebral, renal and peripheral arteries, stimulate the rapid digestion of food and release energy, increase the number of leukocytes in the blood, stimulate immune system, provoke the occurrence of allergic reactions, increase the level of sugar and increase the frequency of breathing. The man is ready to fight. All the described changes are aimed at mobilizing the body's resources according to the "fight-or-flight" principle and are of a protective, adaptive nature.

But time external reactions unfortunately gone. In the modern world, stress most often has internal manifestations and causes. Now a person catches up with the bus, and does not run away from dangerous animals; he is afraid of boredom and old age, not an avalanche; he fights bad temper or irritation, not enemies or wild animals.

Of course, in a stressful situation caused by such reasons, rest and relaxation would be more useful than an increase in cardiac activity and blood pressure (BP). But our body reacts to unforeseen situations with a traditional cascade of reactions, from which none can be arbitrarily excluded.

If the stress is emotionally positive, the situation is short-lived and under your control, then there is nothing to fear: the body has every opportunity to rest and recover after an explosion in the activity of all systems. In such a case, the body's reactions return to their normal pace, the work of vital organs returns to their normal course, and the body continues to function in its usual mode. But if the stress is emotionally negative, prolonged, the situation is out of your control and the body does not have a chance to normalize already activated processes, you need to prepare to meet the consequences of the current critical state.

When the body systems that control your psycho-emotional state work with overload and negative stress lasts for a long time, symptoms of physical and psychological exhaustion begin to appear. Thus, there is a breakdown of adaptability and the development of diseases. Otherwise, it is called distress or the stage of depletion of "adaptive energy". And here it is important to remember G. Seigner's statement that "stress is everything that leads to rapid aging of the body or causes illness."

If you have at least one of the following signs, then you are very likely to have chronic, long-term stress:

Inability to focus on something

Common mistakes at work

Memory impairment

Chronic fatigue

The number of cigarettes smoked is on the rise

Work does not bring joy

Addiction to alcoholic beverages

Headaches

Sleep disorders (insomnia, drowsiness, etc.)

Back or neck pain

Bouts of irritation

Constipation or diarrhea (diarrhea)

Chest pain

Attacks of dizziness

A sharp deterioration in the condition of hair and nails

Skin diseases

Rheumatoid arthritis

Allergy

Heartburn, peptic ulcer and other diseases of the digestive system

Cardiovascular disease (hypertension, hypotension, atherosclerosis, heart attacks, heart failure)

It is possible that these symptoms and illnesses are not caused by stress in you, but it is certain that stress aggravates their manifestations. For this reason alone, it is worthwhile, without delay, to take care of your psycho-emotional state.

The association of emotional stress with the development of hypertension has been studied in population studies. At the same time, it was shown that the level of blood pressure is higher in population groups subject to chronic stress: among the unemployed and people laid off from work, working with constant neuropsychic stress, living in overcrowded areas and communal apartments.

One of the major problems with dealing with stress is that it causes feelings of anxiety, and together they involuntarily activate the nervous system. It is not uncommon to see the surprise of patients when they learn that all the numerous painful symptoms that seemed to them signs of a serious illness are “only” a reaction to stress. About 40% of referrals to cardiologists for palpitations and other cardiac disorders are directly related to a stressful situation. About the same percentage of referrals to neurologists (due to headaches) and gastroenterologists (due to stomach pains) are also stress-related.

Thus, you can be sure that many of your health problems are related to the inability to cope with stress. Then it will be enough for you to learn how to apply stress management methods on your own. So, almost all methods of coping with stress fall into three large groups:

1. Recognition of the problem

means being able to recognize the state of stress that has arisen and decide what you can handle. In such cases it is very useful:

Make a list of all situations that cause you stress

Ask yourself why this is happening

Expand your understanding of the situation using your imagination.

Find some time in the evening and try to remember how you dealt with stressful situations during the day. Rate the "stressfulness" of each of these situations, scoring 1 for when the stress was minimal and 10 for when it was at the maximum level you can handle.

Having determined the level of tension of the past day in this way, relax and do the following: sit comfortably, close your eyes, make sure that your clothes do not constrain you anywhere. Breathing evenly and deeply, carefully “look” into your body, as if you have a video camera hidden in your head, in order to identify “points” of tension. Focus on the tense muscles and imagine how with each exhalation, the tension drops drop by drop through your legs and into the floor.

After a few minutes, think again about the stress level of the day. Ask yourself what the question or event was for him. Try to imagine the situation or this person from the position of an outside observer.

Now take a deep breath, open your eyes and ask yourself:

¨ Why was your stress rating so high (low)?

¨ what was the most unpleasant for you?

¨Has this happened in your life before?

How do you understand what happened?

¨ what other thoughts came up when you imagined this stressful situation?

This exercise will help you identify the factors that cause stress, and this is the first and very milestone, which will allow you to choose a way to overcome it.

For example, Anna, a young mother, did this exercise like this. Having relieved the general stress and enjoyed complete relaxation, she thought about the level of stress and rated it at 7 points. Sitting comfortably in her chair, Anna allowed her thoughts to come and go freely. Then a picture emerged: her children were quarreling and fighting, which happened quite often, despite her best efforts to prevent this. After some time, she was able to tell herself the following about her feelings:

The stress rating was so high because I was very upset by the behavior of the children, although nothing terrible happened to them

The main trouble for me was the noise that the children made.

The same sensations arose with me before, when my husband, as usual, raised his voice in disputes with me, which offended me very much.

Loud noise very quickly caused me a reaction, expressed in a general tension

Other thoughts were vague memories of fighting myself when I was a child. In addition, I realized that sometimes I myself feel like beating children (although I never do this)

Thanks to the exercise, Anna realized which situations become stressful for her and why. And now, when needed, she can apply a specific technique for mastering a stressful situation. She mastered these methods and techniques gradually.

2. self help

involves the acquisition of skills to control one's thoughts or attitudes and, if necessary, their mandatory use, as well as the ability to take care of oneself. To do this, you need to learn how to relax and create a positive sense of self-confidence.

3. Solution to the problem

means mastering some special skills, such as, for example, the ability to manage time, the training of self-confidence, as well as the awareness of the limits of one's responsibility and the legitimacy of the requirements placed on you.

It is well known about chronic diseases that they are cured longer and more difficult than acute ones. Long-term stress is no exception. If life causes a lot of pain - it's time to take care of yourself. This is a daily and long process, but the results will be worthy of your labors.

So, don't let the conflict drag on!

Resolve conflicts and misunderstandings as soon as possible. If your attention is focused on resentment, it is difficult for you to get out of stress. It is very important to get rid of irritation in order to protect your heart. This will give you the opportunity to maintain control over yourself and not bring the conflict to a new round. Try to be aware of the emotions you are experiencing. If it's anger or resentment, tell the other person, "I'm angry" or "I'm offended." Such honesty and, by and large, the responsibility of the behavior of a mature person will allow you to avoid the unpleasant consequences of incorrect splashing out of your emotions.

Unfortunately, many of us are used to wrapping our anger in hurtful and cruel words. And we say them more often to the closest and beloved people. It will be better if you immediately explain your irritation, and even better - its causes, to your loved ones. Then there will be no unnecessary quarrels and unnecessary insults.

When expressing your dissatisfaction, do not generalize: talk about a specific case that made you furious. Feeling the desire to quarrel, express indignation and anger, do not recall the past, speak only about the situation that worries you.

Ultimately, if a person tries to explain himself to you, listen to him; if he apologizes, accept it. Try to end the unpleasant incident as soon as possible. Please note: showing restraint in the most fundamental conflict, you do not become a weak side. On the contrary, you take on the role of a calm and strong Bishop, and your insufficiently wise opponent gets the role of Pug.

Laugh! Smile! As often as possible!

It has long been known that laughter is the best medicine, especially against stress. When you laugh, facial muscles relax, emotional tension drops, and a positive sense of perspective appears. This is the best way to fight diseases and, above all, with yourself.

In the end, if something does not suit you, you need to change either the situation or your attitude towards it. In many cases, when the situation cannot be changed quickly, you can afford to simply ridicule it. The ability to see the funny or amusing in your own difficulties is the best way to change your attitude to the problem. The famous Danish cartoonist Herluf Bidstrup became famous precisely because he noticed the comical in literally everything he saw.

Hope for the best

If you expect trouble, then most often they happen. Because of anxiety and tension, your behavior changes, you mentally played the situation and unconsciously carry its image in front of you. Such “prediction of the situation” may well be the cause of negative self-perception. You predict failure for yourself, your behavior changes, others react accordingly, and trouble occurs. With great certainty, we can say that you yourself are to blame for many of your failures.

Try a different, positive, perception of the world, and you will help yourself reduce your stress. Look at yourself with different eyes, change your idea of ​​yourself and your place in this world. No matter how things are, a joyful perception of yourself and your prospects is much closer to than a pessimistic approach.

Avoid privacy with problems

Do not be afraid to announce to others that you have problems, or about what, in fact, they are. Stoicism, which is necessary, for example, in the dentist's chair, is completely undesirable under stress. He deprives you of friendly support, the opportunity to accept and understand a different point of view, depletes your mental and physical strength, denies sympathy and sympathy, the feeling of the elbow of his friend. People who have many friends are in a better position: they can withstand difficult life situations. Cause or effect, social isolation often leads to depression and even suicide.

go in for sports

Choose an opponent partner and a sport that you like. If you are constantly trying to prove your superiority, give preference to individual lessons. At least part of the exercises should be rhythmically repeated. Just as a newborn baby falls asleep with a calm, even motion sickness, so you, following rhythmic movements, gain lost feelings of control and security. Exercise should not be done thoughtlessly. Some concentration of attention on physical exercises leads to a weakening of the effects of stress. By focusing on exercise, you narrow your world down to a size that is easy to control.

The exercises must be hard enough so that the adrenaline that builds up during stress is used to its fullest. If physical activity is not enough, an excess of adrenaline will make you irritable and nervous.

Eat Right

A balanced, vitamin-rich diet will help increase your resistance to stress. Eat at least 3 times a day, be sure to include in your diet:

¨ Lots of roughage, especially whole grains and cereals

¨ lots of fruits and vegetables

¨ plenty of fresh clean water

¨ some fatty foods, vegetable oils and proteins (meat, poultry, fish)

Maintain your good habits

If you don’t have any, don’t be lazy to get them as soon as possible. Allow something in your life that creates a sense of regularity and constancy.

Along with that, use the following tricks:

1. relax in any situation as soon as you feel that everything is not going the way you would like

2. do not save, splash out the accumulated negative energy

3. play with your kids and pets

4. Find time for pleasant little things and household chores

5. Talk to loved ones about difficult issues

Try to follow these rules every day and after a while you will find that the events that used to unsettle you are no longer so scary.

In conclusion, we note that the main method of dealing with stress is psychorelaxation therapy. It includes autogenic training, meditative techniques, progressive muscle relaxation, and many others. We will teach hypoxic relaxation breathing exercises that are easy to learn and replicate at home, and are also effective in eliminating stressful tension.

Guided by the rules that we talked about today, you will find that stress from an oppressive rival becomes your ally and even assistant. “Curbed” stress is a great energy resource. Feel free to harness it to the wagon of your destiny.

V.Rambovsky, Eurasia Health Information Network

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DOCTOR VLAD ADVISES

My name is Vladimir Vitalievich Yachmennikov.

I graduated from Saratov in 1979 as a pediatrician. Advanced training in military surgery in 1983, ultrasound in 1985, acupuncture (acupuncture) in 1991. In Russia, since 1991, he worked as a general reflexologist (not only for children). Successfully licensed to operate in the state of Illinois. Internship was held at the Gordin Medical Center. I currently work as a private reflexologist. Here, on the site, I talk about this technique. I give examples from my more than 20 years of practice in the field of reflexology. I also try to acquaint site visitors with the latest, interesting news in the field of medicine and health from around the world.

All the best!

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Performance.

The nature of a person is such that he strives for comfort, for the elimination of unpleasant sensations, without thinking about it. These are natural methods of regulation that are turned on by themselves, spontaneously, in addition to human consciousness, therefore they are sometimes also called unconscious.

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 more. Unfortunately, some funds cannot, as a rule, be used at work, directly at the moment when a tense situation arose. Are there any techniques that can be applied during work? Yes. First you need to figure out what natural mechanisms for relieving stress and discharging, increasing tone you own.

Exercise "I'm happy"

Everyone is sitting in a circle. One chair is free. The one with the empty chair on the right starts. He should say: "And I'm happy." The next one, who had an empty chair on the right, changes seats and says: “Me too”, the third participant says “And I am learning from ... (says the name of any participant).The one whose name was called runs to an empty chair and names a way to cheer up, then everything is repeated by analogy from the beginning.

Discussion. Which of the proposed ways to cheer up seemed to you the most interesting?

There are the following natural methods of regulation of the body:

Laughter, smile, humor;

Various movements such as sipping, muscle relaxation;

Examining houseplants in the room, photographs and other things that are pleasant or expensive for a person;

Mental appeal to higher powers (God, the Universe);

- "bathing" (real or mental) in the sun;

Inhalation of fresh air;

Reading poetry;

Expressing praise, compliments to someone just like that.

And if you deal with the problem of regulating emotional states, neuropsychic tension, they use special techniques consciously to manage them. They are called methods of self-regulation (or methods of self-influence), emphasizing the active participation of a person in them.

Self-regulation - this 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).

Acquaintance with the bank of ways of self-regulation and self-influence.

1. Methods related to the control of breathing.

Breath control - this is an effective means of influencing muscle tone and 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. Rapid (thoracic) breathing, on the contrary, provides high level body activity, supports neuropsychic tension.

- Breath control

Sitting or standing, try, if possible, to relax the muscles of the body and focus on breathing. On the count of 1-2-3-4, take a slow deep breath (while the stomach protrudes forward, and the chest is motionless); the next four counts hold the breath; then a smooth exhalation at the expense of 1-2-3-4-5-6; again delay before the next breath at the expense of 1-2-3-4. After 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

Breathing technique "Fluff"

Imagine that a fluff is hanging in front of your nose at a distance of 10-15 cm. Breathe only through your nose and so smoothly that the fluff does not sway.

Breathing technique "Ball"

Close your eyes and imagine a light ping pong ball. Inhale - and the ball slowly and smoothly rises from the center of your abdomen to your throat. Exhale - and the ball also slowly falls down. Inhale - the ball slowly rises up, exhale - gently falls down.

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. In free minutes, rest breaks, master the consistent relaxation of various muscle groups. Since it is not possible to achieve complete relaxation of all muscles at once, you need to focus on the most tense parts of the body.

Exercise to relax various muscle groups.

Sit comfortably, if possible, close your eyes; breathe deeply and slowly; walk with your inner gaze throughout your body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often there are mouth, lips, jaws, neck, nape, shoulders, stomach); try to tighten the clamps even more (until the muscles tremble), do it while inhaling; feel this tension; abruptly relieve tension - exhale; do this several times. 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 in a circular motion with your fingers (you can make grimaces).

Exercise "Vessel with liquid"

Take a comfortable position. Close your eyes and begin to imagine that a stream of warm, viscous liquid of gold or silver color begins to flow into your heels through the soles of your feet (or from the top of your head). Your body is an empty vessel, into which this liquid is poured from outside with pleasant sensations of warmth and heaviness. These representations must be accompanied by real sensations of warmth and heaviness. The muscles become sluggish and relaxed.

Exercise "Wave of relaxation"

Take a comfortable position, imagine that a wave of relaxation is going along your body. It is very similar to the sea wave that rolls over you when you are sitting on the seashore. Only the wave of the sea flows around you, and the wave of relaxation passes right through you. Pass through yourself a few waves of relaxation, and all the muscles of your body will weaken, become sluggish and soft. At first, until you achieve a steady feeling of a wave of relaxation passing through the body from top to bottom, this exercise should be performed while sitting or lying down. Then these sensations can be evoked in any position.

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.

Self-hypnosis formulations are built in the form of simple and short statements with a positive orientation (without the “not” particle).

Self orders. A self-order is a short, curt order given to oneself. 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!”, “Silence, be silent!”, “Stop!” - it helps to restrain emotions, behave with dignity, comply with the rules of ethics and the rules of working with people. Formulate a self-order. Mentally repeat it several times. If possible, repeat it out loud.

Self-programming.

In many cases, it is advisable to "look back", recall your successes in a similar position.

• 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":

“Just today, everything will work out for me”;

“Just today, I will be the most calm and self-possessed”;

“Just today, 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 the text of the program several times.

Self-approval (self-encouragement)

People often do not receive positive assessments 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 saying: “Well done!”, “Clever!”, “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 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 we act on consciousness with a word, then images, imagination give us access to powerful subconscious reserves of the psyche.

To use images for self-regulation, resort to the following:

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 visual images, events (what you see: clouds, forest, flowers); auditory images (what sounds do you hear: birds singing, stream murmur, rain, music); bodily sensations (what you feel: warmth sun rays on your face, splashes of water, the smell of apple blossoms, the taste of strawberries).

If you feel tension, fatigue, sit comfortably, if possible, closing your eyes; breathe slowly and deeply; remember one of your resource situations; engraft it again, remembering all the visual, auditory and bodily sensations that accompanied it; stay in this situation for a few minutes; open your eyes and get back to work.

Imagine a conflict situation, trace what sensations arise in your body. Often in such situations there is an uncomfortable condition behind the sternum (pressure, compression, pulsation). Close your eyes, look with your inner gaze into the sternum and imagine a raging "sea of ​​fire" of emotions. Now visually smooth this sea to an even mirror. What do you feel now? Try again.

Of course, the misfortunes of loved ones, social disasters, failures in work, and one's own mistakes cannot but upset a person. But such failures should not be regarded as irreparable catastrophes. What can be corrected. But no - and there is no trial, as the people say. There is great wisdom in the saying: “Lord, give me the strength to change what I can change, patience to accept what I cannot change, and intelligence to distinguish one from the other.

5. Ways to activate the resource state.

Being in a resource state, you will be able to act much more effectively in a conflict situation, while maintaining both your own health and the health of those around you. For example, you are driving in a vehicle in a great mood, sudden braking - and a massive man steps on your foot. What are you doing? (Benevolently, with humor, we get out of the situation.) And now you are endlessly tired, bags are pulling your hands. You've been stepped on. How do you react? (We scream, we get offended, we get angry. We even shed a tear.) What's the difference? In a resource state.

I offer an exercise that will help activate your resources. Remember that skills and abilities arise with repeated repetition. When you feel anxious, angry, you are likely to act impulsively and do things that are actually the exact opposite of what you really want.

So let's take a few minutes to put ourselves in the state most suitable for achieving a positive result, that is, a state of peace.

Exercise "Float".

Imagine a stormy sea, a storm, a hurricane washing away everything in its path, powerful waves of waves. Suddenly, your eyes catch a float that goes under the water and again emerges on the crest of the wave. Imagine that you are this float, and the stormy sea is your life. Waves of adversity roll over you, but you are unsinkable. You float to the surface again and again. Your confidence and your luck fill this float and push it to the surface. Finally, the sea, which did not overcome you, calms down, the sun peeks out from behind the clouds, and you - a float - are filled with the sun's rays of good luck. You survived another storm in your life and came out victorious. Imagine the next hurricanes of your life, and you too will come out of them a winner, an unsinkable float.

First aid for acute stress

If the situation has changed very dramatically, and for the worse for us, we may develop acute stress. In this case, the first thing to take care of is to gather all your will into a fist and command yourself: “STOP!” In order to drastically slow down the development of acute stress. Next, you need to use your own anti-stress blanks (stress relief tools that have been learned in advance ).
What are these blanks?

Ways to relieve acute stress

1. Anti-stress breathing. Slowly take a deep breath through your nose; at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. It's a soothing breath. Try to imagine. That with each deep breath and long exhalation, you partially get rid of stressful tension.
2. Minute relaxation. Relax the corners of your mouth, moisturize your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts and inner state. It is only natural that you do not want others to know about your stressful state. In this case, you can change your "face and body language" by relaxing your muscles and taking deep breaths.
3. Inventory . Take a look around and carefully inspect the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, without haste, mentally sort through all the objects one by one in a certain sequence. Try to fully focus on this "inventory". Mentally say to yourself: “Brown desk, white curtains, red flower vase”, etc. By focusing on each individual object, you will be distracted from internal stressful tension, directing your attention to a rational perception of the environment.
4. A change of scenery. If circumstances allow, leave the room in which you have experienced acute stress. Move to another where there is no one, or go outside where you can be alone with your thoughts. Mentally disassemble this room (if you went outside, then the surrounding houses, nature) “by the bones”, as in the “Inventory” method.
5. whip hands . Stand with your feet shoulder-width apart, lean forward and relax. Head, shoulders and arms hang freely down. Breathing calmly. Fix this position for 1-2 minutes. Focus your attention on the hands that dangle freely. At the end, very slowly raise your head (so that it does not spin).
6. Change of activity. Engage in some activity - start doing laundry, washing dishes, or cleaning if at home. Put things in order in the workplace, take care of some familiar job responsibilities, which you can "plunge into with your head." Any activity, and especially physical labor, in a stressful situation acts as a lightning rod - it helps to distract from internal tension. It is important that this is not an empty activity (activity for the sake of activity), but the pursuit of a specific goal (wash all the dishes, put things in order...)
7. Music . If music calms you down well, put on something slow. Try to listen to it, concentrate on it (local concentration). Remember that concentration on one thing contributes to complete relaxation, causes positive emotions. Watch your thoughts, do not let yourself think about the problem.
8. Simple intellectual activity. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of full years by 365, adding one day for each leap year, and add the number of days since your last birthday). Such rational activity will allow you to switch your attention. Try to remember some particularly remarkable day in your life. Remember it in the smallest detail, without missing anything. Try to calculate how many days this day of your life was.
9. Conversation on abstract topics. Talk on some abstract topic with any person who is nearby: a neighbor, a workmate. If there is no one around, you can make a phone call or chat with someone via the Internet. Conversation is a distraction activity that takes place “here and now” and is designed to force out of your mind the internal dialogue, saturated with stress. Man is a very social being. In a conversation, you can forget about anything.Breathing exercises. Do one or the other breathing exercises. The main thing is that breathing should be rhythmic, measured, slow.

Psycho-emotional stress: signs, prevention, techniques

relaxation.

emotional stress- the psychophysiological state of the body, characterized by an adequate severity of emotional reactions. This state allows the best way achieve the set goals and objectives. Emotional tension is resourceful at a certain time interval. Prolonged exposure to emotional stress causes stress and a state of chronic fatigue.

Often, "psycho-emotional stress" is associated with a variety of adverse emotional states associated with dissatisfaction with basic life needs: frustration, discomfort, stress, anxiety, depression, a state of dissatisfaction ...

Emotional stress develops in several stages.

1. Mobilization of activity. There is an increase in physical and mental performance, inspiration arises when solving non-standard, creative tasks or when there is a shortage of time. If such mobilization of the organism is insufficient, the second stage of emotional stress occurs.

2. Sthenic negative emotion . There is a maximum mobilization of all the resources of the body and is accompanied by vivid emotional reactions (anger, rage, obsession). If this is not enough, a third stage occurs.

3. Asthenic negative emotion. It manifests itself in the form of oppression of emotional manifestations (longing, legs "knock down", hands "fall down"). This stage is a kind of danger signal, it encourages a person to make a different choice, to abandon the goal or go another way to achieve it. Ignoring the requirements of the 3rd stage inevitably leads to the emergence of the 4th stage

4. Neurosis: lack of choice, in turn, provokes psychosomatic illnesses.

Diagnostics of psycho-emotional stress:

Subjective signs of psycho-emotional stress:

1. In the area of ​​feelings: fatigue from everything, depression, insecurity, lack of desire, fear of mistakes, fear of uncertain uncontrollable situations, fear of not being strong enough, not perfect enough
2. In the field of Thoughts: about the injustice of actions towards oneself, the undeservedness of one's position in society, the lack of appreciation by others of one's own labor efforts, about one's own imperfection.
3. In the field of Actions: criticism of others and oneself, the desire to be noticed or, conversely, invisible, the desire to do everything very well or not try at all.

Objective signs of psycho-emotional stress:

1. Difficulty falling asleep and restless sleep.
2. Fatigue after exercise, which recently did not tire.
3. Unreasonable resentment, tearfulness, or, conversely, increased aggressiveness.
4. Distractedness, inattention.
5. Anxiety, restlessness.
6. Lack of self-confidence.
7. Manifestation of stubbornness.
8. Fear of contact, desire for solitude.
9. Weight loss or, conversely, the manifestation of symptoms of obesity.

10. Increased anxiety.

11. Day and night urinary incontinence, which was not previously observed.

All of the above signs may indicate that a person is in a state of psycho-emotional stress, only if they have not been observed before.

There are diagnostic methods for determining the level of psycho-emotional stress - see Attachment.

Strategies for reducing emotional stress.

1. 1. Breathing exercises:

Inhalation consists of three phases - inhalation - pause - exhalation. At hyperexcitability, anxiety, nervousness or irritability, you need to increase the time for all 3 phases. Start with 5 seconds. It is not necessary to breathe in such a rhythm for a long time. Follow the result and focus on it. You can increase the duration of each phase. In order to raise the general tone, to gather strength, the alternation of phases should be the following inhale-exhale-pause.

Slow and deep breathing - lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent breathing, on the contrary, provides a high level of activity of the body, maintains neuropsychic tension. That is, by changing the rhythm of breathing, you can move from a relaxed, calm state to a more active, vigorous one.

1. 2. Massage and self-massage

The objectives of the massage here will be: normalization of the psycho-emotional state, improvement of metabolic processes, tissue metabolism, improvement of blood and lymph circulation, removal of muscle hypertonicity, removal of the dominant in the nervous system, normalization of sleep.

Massage technique. Apply stroking, rubbing, shallow calm kneading. Percussion techniques and intensive techniques are excluded. Massage the back of the head, collar area, back, lower limbs, chest, upper limbs.

1. 3. Psychological exercises, meditations.

The ability to relieve muscle clamps allows you to relieve neuropsychic stress. They say: they knock out a wedge with a wedge, and we will do the same. To achieve maximum relaxation, you need to strain as much as possible. A number of exercises are suitable for this, such as "Icicle", "Muscle Energy", "Lemon", etc.

Exercise “Muscular Energy”(development of muscle control skills)

Bend and tighten the index finger of your right hand with all your might. Check how muscle energy is distributed, where does tension go? In adjacent fingers. What else? Into the hand. And then goes? It goes to the elbow, to the shoulder, to the neck. And the left hand for some reason strains. Check it out!

Try to remove excess stress. Keep your finger tight, but loose your neck. Release the shoulder, then the elbow. The hand needs to move freely. And the finger is tense, as before! Release excess tension from your thumb. From the nameless. And the index finger is still tense! Relieve tension.

Exercise "Lemon" *

Sit comfortably: put your hands loosely on your knees (palms up), shoulders and head down, eyes closed. Mentally imagine what you have in right hand lies a lemon. 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")

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 the sun's heat you begin to slowly melt. Relax gradually the 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. This exercise can be done lying on the floor. Pay attention to how pleasant it is to be a melted icicle, remember these feelings of relaxation, peace, and resort to this experience in tense situations.

Exercise "Balloon" *

Take a comfortable position, close your eyes, breathe deeply and evenly. “Now we will learn to relax with the help of breathing. Imagine that you have a balloon in your stomach. You inhale slowly, deeply, deeply, and feel how it inflates ... Now it has become big and light. When you feel that you can no longer inflate it, hold your breath, slowly count to five to yourself, then exhale slowly and calmly. The balloon deflates... And then inflates again... Do this five or six times, then slowly open your eyes and sit quietly for one or two minutes.

Exercise "Seven Candles" *

“Sit comfortably, close your eyes, relax. You feel calm, comfortable and comfortable... You breathe deeply and evenly... Imagine that there are seven burning candles at a distance of about a meter from you... Take a slow, deep breath. Now imagine that you need to blow out one of these candles. Blow as hard as you can in its direction, exhaling the air completely. The flame begins to tremble, the candle goes out... You take another slow, deep breath, and then blow out the next candle. And so all seven ... " (Exercise is best done to calm, quiet music, in a semi-shaded room).

Exercise "Flying high in the sky"

Sit in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you is a warm summer sun and a high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring in the air. This is a large eagle with smooth and shiny feathers. The bird soars freely in the sky, its wings spread out to the sides. From time to time she slowly flaps her wings. You hear the sound of wings cutting through the air vigorously. Now let each of you imagine that he is a bird. Imagine that you are slowly soaring, floating in the air and your wings are spread out to the sides, your wings cut through the air. Enjoy the freedom and wonderful feeling of floating in the air. Now, slowly flapping your wings, approach the ground. Now you are on the ground. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flying, which will last all day.”

1. 4. 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. AT is used by high school students and adults.

Autogenic training includes two levels - lower and higher.

The first step consists of 6 exercises that affect the autonomic functions:

Exercise "Heaviness" - the maximum relaxation of the muscles. 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"- 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"- call sensation of warmth in the abdominal cavity;

The exercise "Coolness in 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.

1. 5. Mudra

Mudra is a special position of the fingers in accordance with certain rules. Knowledge of mudras comes from ancient times and has always been used in yogic and spiritual practices, as affordable way body healing, achievement special condition. Suitable for use with students of all ages and adults.

For classes, it is better to find a secluded place, but this is not a prerequisite. Mudras are gestures, so they can be performed at any time and in any place, it is best to perform them while sitting. Required condition- the back is straight. The most favorable time is morning or evening. Mudras should not be done immediately after eating, you can start classes no earlier than an hour later. The best option: perform mudras twice a day. As you master the practice, the duration of the mudra increases from three minutes at the beginning to thirty minutes when you get stable skills. Most mudras give an immediate effect - you will immediately feel a surge of strength, clarity of mind, and peace. If you are facing more serious problems, then discipline and perseverance will be required. The mudras you have chosen will have to be performed for several weeks before you feel a profound change in yourself that will eliminate the problem that torments you.

Wisdom of knowledge

This mudra is one of the most important. It relieves emotional stress, anxiety, restlessness, melancholy, sadness, melancholy and depression. Improves thinking, activates memory, concentrates potentialities.

Technique of execution: the index finger easily connects to the thumb pad. The remaining three fingers are straightened (not tense). Performed with both hands at the same time.

Mudra "Saving Life"

It is used for discomfort in the heart, anxiety and melancholy.

Execution technique: bend the index finger so that it touches the base of the thumb with the pad of the terminal phalanx. At the same time, we fold the middle, ring and thumb fingers with pads, the little finger remains straightened. Performed with both hands at the same time.

Wise of life

The implementation of this mudra equalizes the energy potential of the whole organism, helps to strengthen its vitality. Increases efficiency, gives vigor, endurance, improves overall well-being.

Technique of execution: the pads of the ring finger, little finger and thumb are connected together, and the rest are freely straightened. Performed with both hands at the same time.

1. 6. Emergency Relief Techniques:

With strong mental stress, you can perform 20–30 squats or 15–20 jumps in place. This method is widely used by both athletes and artists before important performances. Applies to students of all ages.

Exercise "Lampshade"

Participants are asked to sit comfortably, relax and close their eyes. They are given the following instruction: “Imagine that inside you, at chest level, a bright lamp is burning, covered with a lampshade. When the light goes down, you are warm, calm and comfortable. But sometimes, when we start to get nervous, the lampshade turns upside down... The harsh light hits our eyes, blinds us, it becomes hot and uncomfortable.

Imagine such a situation. But it's up to us to fix it. Imagine how the lampshade slowly and smoothly turns down, takes its normal position. The blinding light disappears, you become warm, cozy and comfortable again ... "

Prevention of emotional stress

1. Breakdown and reduction strategy. Concentrate your attention on the small details of any important business or situation for you, move away from the significance of the result. “It is impossible to eat the whole elephant at once, in parts and gradually it is possible.” The concentration on particulars and small details makes the whole situation not so significant that it is very emotional to experience. At the same time, of course, it is useful to remember the main and general goal, so as not to get confused in the details. The split and reduce strategy allows you to switch attention, which helps to reduce the level of emotional tension.

2. Comparison of a situation or some activity with something bigger, the main. Reducing the importance. "Everything is nonsense, compared to the world revolution." Thus spoke the revolutionaries and steadfastly endured the hardships and hardships of the revolutionary struggle. In everyday life, you can think like this: "The project that I'm worried about is much smaller compared to the projects of the entire organization."

3. Establishing Certainty. Often anxiety arises when there is not enough information to make a decision. Get the information you need, find the right resources to address the uncertainty. “Knowledge is power” and calmness, if there is an understanding of the situation, forecasting the result, possible options for action.

4. Modeling a set of acceptable outcomes. Consider all possible outcomes of an activity or resolution of a situation. Find the positives in them. Some options will suit more, some less, but in any case, it is better to be prepared for different options, while knowing how to use each result as efficiently as possible.

5. Postponement (if possible) of making a decision, resolving the situation. The possibility of delay relieves emotional stress, allows you to be distracted, switch attention, removes nervousness caused by the need to act quickly.

Emotional stress subsides with intensive swimming, visiting a bath, running. Any physical activity balances emotions, makes them more stable.

7. Written fixation of the situation and the causes of emotional experience. It can be difficult to reflect your condition on paper, however, this effective method decrease in emotional experience. What is in the head in the form of images, sounds, sensations is not formalized verbally, there is no exact name for this. Having described your condition on paper, you will formulate clearly what is in this moment. Awareness and formulation of a problem situation reduces the level of its emotional experience.

8. Humor and dealing with negative emotions. Anything that becomes funny ceases to be dangerous. Humor is contagious, and cheerful communication brings together and helps to go through life easily, laughing, celebrating every day, creating positive emotions for yourself. It is useful to know anecdotes, aphorisms that are suitable for actual cases from your life. And not just to know, but to tie them to life situations.

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 used and are currently being used 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 Prevention emotional burnout 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 reference 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!). From negative emotion not a trace will be left.

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. Keep counting only up to ten, because with big numbers breath counting is difficult. 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, you need 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.Squeeze left hand 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 voltage. 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 higher in some parts of your body than in others. For example, if you suffer more from anxiety, 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 looks like white paint, which is covered with a dirty spot on top. 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 focus (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