Emotional self-regulation skills. The emotional world of a person - the impact of emotions on life, ways of self-regulation
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Ways of self-regulation of the emotional state
1. Ways of self-regulation in case of emotional stress
self-regulation psychological exercise
In tense emotional states, each person's facial expressions change, the tone of skeletal muscles increases, the rate of speech increases, fussiness appears, leading to errors in orientation, breathing, pulse, complexion change, tears may appear.
Emotional stress can subside if a person's attention switches from the cause of anger, sadness or joy to their external manifestations - facial expressions, tears or laughter, etc. This suggests that the emotional and physical states of a person are interconnected and mutually influence Each other. Therefore, apparently, the statements: “We laugh because we have fun” and “We have fun because we laugh” are equally legitimate.
The simplest, but quite effective way of emotional self-regulation is the relaxation of mimic muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their condition, one can learn to control the corresponding emotions. The earlier (according to the time when emotions arise) conscious control is activated, the more effective it is. So, in anger, teeth are clenched, facial expression changes. It occurs automatically, reflexively. However, it is worth “launching” self-control questions (“Are your teeth clenched?”, “What does my face look like”), and the facial muscles begin to relax. However, preliminary training is necessary in relaxing certain muscle groups on the basis of verbal self-orders.
It is especially important for a future teacher to master the skills of relaxing facial muscles. Exercises for relaxing facial muscles include tasks for relaxing one or a group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is the alternation of tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. During exercise, attention should be actively directed to the alternation of phases of tension and relaxation. This can be achieved with the help of verbal self-orders, self-hypnosis. As a result of repeated repetitions of these exercises, the image of one's face gradually appears in the mind in the form of a mask, as free as possible from muscle tension. After such a training, you can easily, by mental order, in the right one; moment to relax all the muscles of the face.
An important reserve in stabilizing one's emotional state is the improvement of breathing. Oddly enough, not all people know how to breathe properly. Unfortunately, this also extends to the teacher, whose breathing must be more perfect than anyone else. Not being able to breathe properly contributes to rapid fatigue. The student should know that a poorly delivered voice, insufficiently developed diction and tempo of speech, plus superficial, non-rhythmic breathing are the causes of a number of teacher's professional ailments, and with them a drop in his emotional tone.
Focusing your attention, it is easy to notice how a person's breathing changes in different situations: sleeping, working, angry, amused, sad or frightened breathe differently. As you can see, respiratory disorders depend on the internal state of a person, which means that arbitrarily ordered breathing should have an opposite effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation.
The basics of breathing exercises are borrowed from the yoga system. Their meaning is to consciously control the rhythm, frequency, depth of breathing. Different types of rhythmic breathing include breath holdings of different durations and varying inhalation and exhalation.
Throughout the airways are abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase excites the vagus nerve, which, as a rule, has an inhibitory effect. In respiratory gymnastics, this property is used in the form of the so-called "evening" - calming or "morning" - mobilizing breathing. The soothing type of breathing is characterized by a gradual lengthening of the exhalation to the duration of a double inhalation. In the future, the inhalations are already lengthened until they are equal to the exhalations. Then all phases of the respiratory cycle are shortened again.
Mobilizing breathing is, as it were, a mirror image of calming breathing: it is not exhalations that change, but inhalations, the breath is held not after exhalation, but after inhalation.
Breathing exercises can be successfully used in the educational process. It is useful to use calming breathing to extinguish excessive excitement and nervous tension, for example, at the beginning of a test, colloquium, test, exam, before public speaking, at a student conference. This type of breathing can neutralize the neuropsychic effects of the conflict, remove the “pre-launch” excitement and help you relax before going to bed. It is a simple but effective remedy for insomnia.
Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, promotes a quick and painless transition from sleep to wakefulness, and mobilizes attention. In the educational process, this type of breathing makes it possible to relieve drowsiness and lethargy in students engaged in the first shift, and "delay" the development of fatigue by the end of the school day. Breathing exercises are especially useful for stimulating the educational activities of evening students who come to classes after a tiring day at work. Therefore, it is advisable to “arm” with breathing exercises as a true and affordable means of controlling the emotional state of not only students, but also teachers. In addition to calming and mobilizing, there are four main types of breathing that are important in learning voluntary regulation of breathing: clavicular, thoracic, diaphragmatic and full.
Clavicular breathing is the shortest and shallowest. It can be defined as a slight raising of the collarbones upward along with a slight expansion of the chest on inhalation.
Thoracic breathing is deeper in the sense that more air is inhaled. It begins with the contraction of the intercostal muscles, which expand the chest in an upward and outward direction. In the chest type of breathing, there is a greater expansion of the chest, followed by raising the clavicles on inspiration. Thoracic breathing is the most common.
Diaphragmatic (abdominal) breathing is the deepest of all types of breathing. This type of breathing is typical for men. With such breathing, the lower sections of the lungs are filled with air: the diaphragm lowers, and the stomach swells. The movement of the diaphragm is the main cause of deep inspiration. During inhalation, the muscles relax, the dome of the diaphragm becomes flat, and the lower sections of the lungs, sucking in air, stretch. Depending on the inhalation or exhalation, intra-abdominal pressure changes, and thus, correct diaphragmatic breathing has a massaging effect on the abdominal organs.
And finally, full (deep) breathing includes the three described types of breathing, combining them into one. It starts with abdominal (lower) and ends with clavicular (upper) breathing. In the process of such combined breathing, not a single part of the lungs remains unfilled with air. Deep breathing is used to quickly relax and calm down in an unexpected or difficult situation.
The effectiveness of the influence of breathing exercises on the emotional state increases if they are used in combination with other methods of emotional self-regulation.
One of these methods is conscious concentration of attention. Concentration is the concentration of consciousness on a certain object of its activity. You can focus on your visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts, on the images that arise in the mind.
At the heart of concentration is the management of attention. Focus is based on:
on the ability to focus one's attention on a particular object;
on the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration;
on a sufficiently wide scope of attention - it allows you to simultaneously focus on different internal processes; on sensations in the body, on visual and auditory images, on mental operations, etc.;
on the ability to switch attention from external objects to the inner world of a person, from one sensation, feeling, thought to another;
The ability to focus attention on one object.
Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is the creation of internal images in the human mind, i.e., the activation of the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. Having reproduced in your mind the images of the outside world, you can quickly escape from a tense situation, restore emotional balance. A variation of visualization is the “plot imagination” exercises, which are based on the deliberate use of color and spatial representations of human consciousness.
Conscious representations are painted in the desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, blue, violet - the colors of peace; green is neutral. Color (temperature, sound, tactile) sensations are best supplemented with spatial representations. If you need to calm down, relax, you should imagine a wide, open space (sea horizon, spacious sky, a wide square, a vast theater hall, etc.). To mobilize the body to perform a responsible task, representations of cramped, narrow spaces with a limited horizon (a narrow street with tall houses, a gorge, a cramped room) help. Using these techniques allows you to cause the necessary emotional state at the right time (calm - a spacious seashore, a winter landscape in lilac twilight; invigorating - a summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the presented picture, feel it and fix it in your mind. Gradually, a state of relaxation and peace will arise, or, conversely, activity, mobilization. The action of sensory reproduction is wide, and with the help of each of the sense organs, any mood can be simulated. You just need to be able to direct your emotional imagination along the right path. This is facilitated by "inspiration" exercises. Their originality lies in the fact that they are determined in each individual case by an extremely specific everyday situation and are not so much training as preparatory and corrective. Their common goal is to neutralize fear, fear of any responsible action (in a very wide range - from an exam or a sports competition to an intimate date).
When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any undertaking is the psychological setting for success, the absolute certainty that the goal will be achieved. It is necessary to accustom yourself to success, luck, make it self-evident, habitual. For example, when the hostess carries a mountain of dishes from the kitchen, if she says: “Careful, do not drop!”, She will definitely drop her burden. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes H. Lindemann, a well-known specialist in autogenic training. "Inspiration" exercises consist in "rehearsing" a tense situation, necessarily in conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows:
They are performed most often in the morning, sometimes in the afternoon, but never at night;
The attention of the trainee is rigidly concentrated from the large and medium circle of attention (wide, spacious rooms) and calm color representations (blue, blue, purple tones) to the small circle of attention (narrow, cramped rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to the internal;
The exercise is accompanied by musical reinforcement: at the beginning of the exercise, calm, smooth music is used, then gradually the musical tempo speeds up.
Examples of "inspiration" exercises are extremely diverse (depending on the "rehearsed" tense situation), but the scheme for their implementation is always the same. Purposeful use of the proposed methods and techniques of self-regulation of the emotional state in the educational process will have a significant impact on the development of emotional stability of the future teacher.
2. Sets of exercises for self-regulation
Breathing exercises
Instructions for execution:
These exercises can be performed in any position. Only one condition is obligatory: the spine must certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. If the back is straight, then the respiratory muscles (mainly the diaphragm) can function easily and naturally. See for yourself how deep a breath a straight back allows you to take. Try to take a deep breath, first hunched over and lowering your shoulders, then straightening up and straightening your shoulders - and you yourself will feel a tremendous difference.
The correct position of the head is also very important: it should sit straight and loose on the neck. A relaxed, upright sitting head stretches the chest and other parts of the body upwards to a certain extent. Attention: in no case should the neck be convulsively tense! You have to see for yourself that she is really relaxed. Make it easy. While you are looking for which muscle is tense, relax your neck and try to keep it relaxed during breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to practice free breathing, constantly controlling it. This way of breathing should gradually be brought to automatism, become natural for you.
The method of performing breathing exercises
1. Sit on a chair (sideways to the back), straighten your back, relax your neck muscles.
2. Place your hands loosely on your knees and close your eyes so that no visual information interferes with your concentration. Focus only on your breathing.
When performing the breathing exercise, breathe through your nose with your lips slightly closed (but by no means clenched).
For a few minutes, just control your breathing. Please note that it is light and free. Feel that the air you breathe in is colder than the air you breathe out. Just make sure that your breathing is rhythmic.
Now pay attention to the fact that during inhalation and exhalation the auxiliary respiratory muscles do not turn on - especially so that the shoulders do not straighten when inhaling. The shoulders should be relaxed, lowered and slightly laid back. After inhalation, naturally, exhalation should follow. However, try to extend the breath. You will succeed if, while continuing to inhale, you keep the muscles of the chest from tension as long as possible. Think about the fact that now you have a long exhalation. Repeat a deep breath and then a long exhalation several times.
Now control the rhythm of your breathing. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Take a slow breath, while managing to count at an average pace from one to six. Then pause. Practice rhythmic breathing for about 2-3 minutes. The duration of the individual phases of breathing in this case is not so important - the correct rhythm is much more important. You can remember and repeat this simple way of rhythmic breathing at any time. Next, you should perform an exercise on any of the types of breathing described below.
Breathing exercise options
Exercise 1. "Clavicular (upper) breathing"
Starting position - sitting (standing, lying) straighten up (head, neck, back should be on the same line). Before you inhale, you should exhale the air and lungs. After exhaling, take a slow breath through the nose, raising the collarbones and shoulders and filling the uppermost sections of the lungs with air. When exhaling, the shoulders slowly fall down.
Exercise 2. "Chest (middle) breathing"
In order to more easily master the technique of medium breathing, you can put your palms on both sides of the chest and monitor its lowering and expansion. The starting position is the same as in the previous exercise. Exhale through the nose, while lowering the ribs, then a full and long breath, expanding the chest. The shoulders and abdomen should remain motionless when inhaling (avoid protrusion of the abdomen). Then exhale again and inhale again.
Exercise 3. "Abdominal (lower) breathing"
For a more complete assimilation of this exercise, it is recommended to place your palms on your stomach in order to monitor the rise and fall of the abdominal wall.
The starting position is the same. Make a full exhalation, while the stomach is pulled inward (the diaphragm rises up). Then slowly inhale air through the nose, sticking out the stomach (the diaphragm goes down), without moving the chest and arms. The lower part of the lungs fills with air. Exhale the air again - the stomach goes deep inside (the air is exhaled from the lower lobes of the lungs).
Exercise 4. "Deep (full) breathing"
The starting position is the same, but it is preferable to lie on your back, since in this position of the body the muscles of the abdominal wall relax better.
Stage 1. Take a comfortable position. Place your left hand (palm down) on your stomach, or rather on your navel. Now place your right hand in a comfortable position on your left. The eyes may remain open. However, with your eyes closed, it will be easier to perform the second stage of the exercise.
Step 2: Imagine an empty bottle or bag inside you, where your hands are. As you inhale, imagine that the air enters through the nose, goes down and "fills this inner bag. As the bag fills with air, your hands will rise. As you continue to inhale, imagine that the bag is completely filled with air. The wave-like movement that began in the abdomen will continue in the middle and upper parts of the chest.The total duration of inspiration should be 2 seconds, then, as the skill improves, it can be increased to 2.5--3 seconds.
Step 3: Hold your breath. Keep air inside the bag. Repeat to yourself the phrase: "My body is calm." This step should not last more than 2 seconds.
Stage 4. Slowly begin to exhale - empty the bag. As you do this, repeat to yourself the phrase, "My body is calm." As you exhale, feel the previously raised belly and chest descend. The duration of this stage should not be less than the two previous stages. Repeat this four step exercise 3-5 times in a row. If you get dizzy, stop. If dizziness reappears on subsequent sessions, simply reduce the duration of the inhalation and/or the number of consecutive four-stage cycles performed.
Do this exercise daily 10-20 times. Turn it into your morning, afternoon and evening ritual and also use it in stressful situations. Since this relaxation option is in the nature of a skill, it is important to practice it at least 10-20 times a day. At first, you may not notice any immediate relaxation. However, after 1-2 weeks of regular exercise, you will be able to relax "instantly" for a while. Remember that if you want to master this skill, you must practice it systematically. Regular, consistent practice of these daily exercises will eventually give you a more relaxed and gentle attitude towards everything, a kind of anti-stress attitude, and when you have stress episodes, they will be much less intense.
Breathing exercises with a tonic effect
Exercise 1. "Mobilizing breath"
Starting position - standing, sitting (back straight). Exhale the air from the lungs, then inhale, hold the breath for 2 seconds, exhale for the same duration as the inhale. Then gradually increase the inspiratory phase. Below is a digital recording of a possible implementation of this exercise. The first digit indicates the duration of the inhalation, the pause (holding the breath) is enclosed in brackets, then the exhalation phase:
4 (2) 4, 5 (2) 4; 6 (3)4; 7 (3)4; 8 (4) 4;
8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8;
8 (4) 8; 8 (4) 7; 7 (3) 6; 6 (3) 5; 5 (2) 4.
Breathing is regulated by the account of the teacher conducting the classes, even better with the help of a metronome, and at home - by the mental account of the student himself. Each count is approximately equal to a second, while walking it is convenient to equate it to the speed of steps.
Exercise 2. "Ha-breathing"
Starting position - standing, feet shoulder-width apart, arms 1 along the body. Take a deep breath, raise your arms through the sides up above your head. Retention of breath. Exhalation - the body sharply leans forward, hands are thrown down in front of you, there is a sharp release of air with the sound "ha".
Exercise 3. "Castle"
Starting position - sitting, body straightened, hands on knees, in the "lock" position. Inhale as you raise your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees.
Breathing exercises with a calming effect Exercise 1. "Rest"
Starting position - standing, straighten up, put your feet shoulder-width apart. Take a breath. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely to the floor. Breathe deeply, watch your breath. Stay in this position for 1-2 minutes. Then slowly straighten up.
Exercise 2. "Respite"
Usually, when we are upset, we begin to hold our breath. Breath release is one way
relaxation. Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep slow breathing, imagine that all your troubles disappear.
Exercise 3. "Calming breath"
Starting position - sitting, lying down. Slowly take a deep breath through your nose, at the peak of inhalation, hold your breath, then exhale slowly through your nose. Then again inhale, hold the breath, exhale - longer by 1-2 seconds. During the exercise, the expiratory phase increases each time. Taking more time to exhale creates a gentle, calming effect. Imagine that with each exhalation you get rid of stressful tension.
Below is a digital recording of a possible implementation of this exercise. The first digit indicates the conditional duration of inhalation, the second - exhalation. In parentheses are the duration of the pause -- breath holding: 4-4 (2); 4-5 (2); 4-6 (2); 4-7 (2); 4-8 (2); 4-8 (2); 5-8(2); 6-8(3); 7-8 (3); 8-8 (4); 8-8 (4); 7-8 (3); 6-7(3); 5-6 (2), 4-5 (2).
The exercise is regulated by counting (out loud or to yourself).
Exercises for self-regulation of the emotional state through external manifestations of emotions
Exercise
"Self-control of external expression of emotions"
At the moment of action of stressful factors, with the growth of emotional stress, it is necessary to ask yourself questions of self-control:
What does my face look like?
Am I not bound?
Are my teeth clenched?
How do I sit?
How do I breathe?
If signs of tension are detected, it is necessary:
1. Arbitrarily relax the muscles. To relax facial muscles, use the following formulas:
The muscles of the face are relaxed.
Eyebrows are loosely parted.
The forehead is smoothed.
Relaxed jaw muscles.
Relaxed mouth muscles.
The tongue is relaxed, the wings of the nose are relaxed.
The whole face is calm and relaxed.
It is convenient to sit down, become.
Take 2-3 deep breaths and exhale to “knock down” rapid breathing.
Establish a calm breathing rhythm.
Exercise "Mirror"
A person knows how his face changes depending on the internal state; within certain limits, he can give the person an expression appropriate to the situation. It is worth looking at yourself in the mirror slowly and carefully in a normal situation, and then giving it the expression of a person in a balanced state by will, as a mechanism for stabilizing the psyche can work according to the feedback scheme.
Force yourself to smile in a difficult moment. Keeping a smile on the face improves mood, as there is a deep connection between mimic, bodily reactions and experienced emotions.
Exercises to relax the muscles of the face
Execution Method
Performing these exercises, one must strive to ensure that the muscles that are not being exercised at the moment are relaxed. Breathe evenly and calmly through your nose. Attention should be focused on the state of the exercised muscles. At the same time, it is important to achieve vivid ideas and sensations with relaxation and tension of various muscle groups. Gradually, the image of a face-mask, completely free from muscle tension, appears in the mind.
After some training in relaxing and fixing the corresponding conditioned reflex connections with verbal formulations, it is easy to relax all the facial muscles by "mental order".
"Mask of Surprise" Close eyes. With a slow breath, raise your eyebrows as high as possible, say to yourself: "The muscles of the forehead are tense." Hold your breath for a second and lower your eyebrows with an exhalation. Pause 15 seconds. Repeat the exercise 2-3 times.
Exercise for the eyes "Blind Man's Buff". With a slow exhalation, gently lower the eyelids, gradually increase the tension in the muscles of the eyes and, finally, close them as if shampoo had got into them, squint as much as possible. Say to yourself: "The eyelids are tense." Then a second breath holding and muscle relaxation, breathing is free. Leaving the eyelids down, say to yourself: "The eyelids are relaxed." Repeat the exercise 2-3 times.
Nose exercise "Indignation". Round the wings of the nose and tighten them, as if you are very much indignant at something, inhale and exhale. Say to yourself: "The wings of the nose are tense." Inhale, as you exhale, relax the wings of the nose. Say to yourself: "The wings of the nose are relaxed." Repeat the exercise 2-3 times.
"Kissing Mask" Simultaneously with inhalation, gradually compress your lips, as if for a kiss, bring this effort to the limit and fix it, repeating: "The muscles of the mouth are tense." Hold your breath for a second, relax your muscles with a free exhalation. Say: "The muscles of the mouth are relaxed." Repeat the exercise 2-3 times.
"Mask of Laughter" Squint your eyes slightly, with an inhalation gradually smile as widely as possible. With an exhalation, relax the tense muscles of the face. Repeat the exercise several times.
"Mask of Discontent". With inhalation, gradually clench your teeth, close your lips tightly, tighten your chin muscles and lower the corners of your mouth - make a mask of discontent, fix the tension. Say to yourself: "The jaws are compressed, the lips are tense." With an exhalation, relax the muscles of the face - open the teeth. Say to yourself: "The muscles of the face are relaxed." Repeat the exercise several times.
Focusing exercises
Methodology for performing concentration exercises:
The room in which it is supposed to be practiced must be isolated from strong sounds. Sit on a chair in a comfortable position to the back, so as not to lean on it (the chair must be with a hard seat, otherwise the effectiveness of the exercise will decrease). Put your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects). Breathe through your nose calmly, not tensely. Try to focus only on the fact that the inhaled air is colder than the exhaled air.
It is necessary to perform relaxation-concentration exercises for several minutes. Time is not limited: you can exercise as long as it gives pleasure. After doing the exercises, run your palms over your eyelids, slowly open your eyes and stretch. Variants of concentration exercises Exercise 1. "Concentration on the account"
Teacher's instruction:
Mentally count slowly from 1 to 10 and focus on this slow count. If, at some point, your thoughts begin to dissipate and you become unable to concentrate on the count, start counting from the beginning. Repeat the count for several minutes.
Exercise 2. "Concentration on the word"
Teacher's instruction:
Choose a short (two-syllable is best) word that evokes positive emotions in you or that brings back fond memories. Let it be the name of a loved one, or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish ... If the word is two-syllable, then mentally pronounce the first syllable on the inhale, the second on the exhale. Focus on "your" word, which from now on will become your personal slogan with concentration.
Exercise 3. "Focusing on the subject"
Teacher's instruction:
Attention! There is a spotlight in your head. Its beam can illuminate anything with immense brightness. This spotlight is your attention. We control his beam! Within 2-3 minutes, we “illuminate with a spotlight” any object. Everything else goes into darkness. We look only at this subject. You can blink, but the gaze must remain within the subject. We return to it again and again, look at it, find all the new lines and shades ...
Exercise 4. "Focus on the sound"
Teacher's instruction:
And now we focused our attention on the sounds outside the window (wall) of the office. Let's listen to them. To better concentrate, you can close your eyes. Select one of the sounds. We listen to it, we listen, we hold it.
Exercise 5
Teacher's instruction:
Focus on your bodily sensations. Direct the beam of your attention to the foot of your right foot. Feel the toes, the sole. Feel the contact of the feet with the floor, the sensations that arise from this contact.
Focus on your right hand. Feel the fingers, the palm, the surface of the hand, the whole hand. Feel your forearm, elbow; feel the contact of the armrest of the chair with your hand and the sensation it causes. Feel the left hand in the same way.
Feel the lower back, back, contact with the chair.
Focus on the face -- nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air on your face.
Exercise 6. "Focusing on emotions and mood"
Teacher's instruction:
Focus on inner speech.
Stop inner speech.
Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Recall the joyful events of your life.
We come out of a state of relaxation.
Reflection on your emotional state.
Exercise 7. "Focusing on feelings"
Teacher's instruction:
Close your eyes. Focus on inner feelings. Mentally choose one of those present here - it can be your neighbor, friend or any other person from the group.
What feelings do you have towards him? Are you happy with him, do you like him, you can't stand him, is he indifferent to you?
Understand your feelings, acknowledge them.
Exercise 8. "Concentration on a neutral subject"
Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:
Write down 10 names of objects, things, events that give pleasure.
Train your memory by remembering 20 actions performed yesterday.
Within two minutes: remember the qualities that you like most about yourself, and give examples of each of them.
Reflection of sensations:
Have you managed to focus your attention on one object for a long time?
What is easier to focus on: an object or a sound?
What does it depend on?
What properties of attention are necessary for concentration?
Visualization exercises
Exercise 1
Teacher's instruction:
Sit comfortably. Close your eyes. Focus on your breathing. Breathe in and out mentally and deeply. WITH
With each inhalation and exhalation, you become more and more calm and focused on your sensations. Breathe easily and freely. The body relaxes more and more. You are warm, comfortable and calm. You breathe in fresh, cool air. You calm down and tune in to the new work. We begin to master the methods of forming figurative representations. I will pronounce individual words, and you must pronounce them to yourself, focusing on their content. After that, you aim to imagine images of the words you heard.
Let's start with the visuals:
orange 6) light
sea 7) play
glade 8) gentle
flowers 9) build
bird 10) weave
Exercise 2
Teacher's instruction:
Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. And now let's try to recreate in our imagination a complete picture, a complete image.
Imagine a beach by the sea. Hot day. The sun is burning. You are in a bathing suit. With pleasure we stretch out on the sand ... We look at the sea. You can see the heads of the swimmers... Let's take a closer look at the horizon line. What appeared there? We peer carefully ... And what is happening around, on the shore? ..
The sun is beating down hard, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?..
The images are gone. Focus your attention on your body. They clenched their hands. They opened their eyes.
Exercise 3. "Shelter"
Teacher's instruction:
Imagine that you have a comfortable safe haven where you can hide whenever you want. Imagine a cabin in the mountains or a forested valley, a personal ship, a garden, a mysterious castle... Mentally describe this safe and comfortable place. When you go to bed, imagine that you are heading there. You can relax there, listen to music or talk with a friend. After doing this a few times, you can fantasize like this throughout the day. Close your eyes for a few minutes and enter your personal retreat.
Reflection:
Did you manage to see the whole picture, to evoke the corresponding bodily sensations?
What images emerged?
Exercise 4. "Formation of visual representations of abstract concepts"
Teacher's instruction:
Focus on your feelings, activate your emotional memory. I will name abstract concepts, try to see the images that are associated with them:
happiness bondage
freedom dignity
obedience dream
Reflection of sensations, emerging images.
Exercise 5
Teacher's instruction:
Recall and describe the most wonderful experiences of your life; the happiest moments - delight, joy, happiness. Imagine that this situation has repeated and you are now in this state of happiness, joy. Imagine what images - visual, auditory, kinesthetic - accompanied this state. “Make” the same face: the same smile, the same sparkle in the eyes, the same blush, the same rapid pulse, etc. Feel this state with your whole body: with an energetic posture, beautiful posture, confident gait, expressive gestures, etc. e. Try to retain and remember these physical manifestations of joy and happiness, so that you can then reproduce them at your own will.
It is very useful to start each lesson (and in general every day) like this: remember something pleasant that causes a smile, tune in to good relationships with colleagues, children, loved ones.
Discussion:
What images were easier for you to recreate?
What helped you to recreate figurative representations, what hindered you?
What role does visualization play in self-regulation of the emotional state?
Story Imagination Exercises
The purpose of the exercises: to train deliberate modeling of various emotional states, to learn how to balance the processes of excitation and inhibition.
Exercise "Visual Images"
It is proposed to choose an object that is brightly colored with a certain color, preferably without shades. The color is chosen according to the state that is being modeled: red, orange, yellow - activity colors; blue, blue, violet - the colors of peace; green is neutral.
It is necessary to say to yourself several times the name of a color. In the imagination, the outlines and color of this object will arise. Gradually, a state of relaxation and peace will arise, or, conversely, activity, mobilization.
Exercise "Park" (to create a mood of peace, inner comfort, deep relaxation)
Self-order:
“Green-green greens. Green-green foliage. Green leaves rustle.
Imagine yourself in the park on a warm and sunny summer day: sun glare interspersed with shadows from the foliage; the body is warm, but not hot, the foliage is fresh, bright; spacious clearings and alleys stretching into the distance, leaves rustling in a gentle breeze, distant and vague voices of people; the smell of fresh foliage (temperature image, color, spatial, sound, tactile, olfactory).
Self-order:
“A booming, booming rumble.
A booming, booming siren.
The booming siren is moving away."
Imagine the booming sound of a steamship siren over a night raid.
The wall of the pier in the port at night, a brightly lit steamer preparing to depart, the navigation lights of ships gliding along the dark roadstead. Further development of the plot - the steamer leaves for a voyage, the gangway is removed, the strip of black oily water between the side and the quay wall becomes wider, the voices of those seeing off and sailing away; the steamer is already far away, you can't make out the faces; his luminous silhouette moves; the receding siren sounds again, the running lights seem to glide through the air. The water smells of algae, resin and the sea (olfactory image); evening coolness (temperature image).
The exercise is accompanied by musical accompaniment (calm, melodic music). The way out of autogenic immersion is natural sleep, since attention in this case is not concentrated, but dispersed, goes from a small circle to a medium and large one.
Exercise "Carpet"
(to create a feeling of coziness and comfort)
The main sensory representations are tactile (tactile).
Self-order:
“Fluffy, fluffy fluff. Fluffy fluffy carpet. The fluffy carpet is undead."
Imagine the touch of bare feet on a fluffy carpet, large and warm, in a large cozy room. The room must be necessarily large, not crowded with furniture (spatial image); lighting - in warm yellow-orange tones (color image).
Exercise "Lemon"
(to create an atmosphere of friendly, friendly communication and good mood)
The main sensory representations are taste.
Self-order:
“Acid-acidic acid. Sour-sour lemon. Sour lemon in a glass of tea.
Imagine the taste of tea or coffee with lemon sourness. The visual image (color and spatial) is a bright but limited circle of light above the table, the rest of the room is lost in twilight, the table is set, but already in disarray. At the table are friends. The conversation is a little noisy, a little rambling, but interesting. The memory of the taste of lemon causes, among other things, salivation, which in turn stimulates appetite.
Exercise "inspiration" "Responsible exam"
The condition to be corrected is fear, fear of failure, uncertainty in one's knowledge.
The time of the "rehearsal" training is morning or afternoon (but not the evening before the exam!).
During the exercise, you must first achieve muscle and psychological relaxation, extinguishing fear and anxiety. From the moment the "transitions" from the spacious rooms of the lobby and corridors to the tighter ones (audiences, office) begin, mobilization takes place. Narrows and focuses attention.
Musical reinforcement - calm smooth music. Represented colors - blue, blue.
Teacher's instruction:
Imagine a spacious hall or lobby of an institute. You walk calmly, with a confident gait, without a hint of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations related to it, and only answer the greetings of acquaintances with a smile. In a word, you "hold on".
You move from the vestibule to the corridor, from the corridor to the auditorium adjacent to the professor's office, that is, from spacious rooms to tighter ones. As you do this, your step, without speeding up, becomes more and more precise, your gait more and more confident, your posture straight. In front of the examiner's door, you willfully “cross out” all memories of the material that you think you have forgotten or have not learned enough. You do not think in this brief moment about anything that relates to the forthcoming subject, in your brain there is a chaotic rush of thoughts. Of course, you are excited, and this is quite natural. It is not the excitement before the exam that is dangerous, but the excessive excitement that causes confusion and fussiness. Some excitement is needed -- it mobilizes.
But here you are called and you are in front of the examiner's table. You don't choose a ticket, you take the first one that comes along. For you, all tickets are equivalent, you know the educational material. And, indeed, the questions of the ticket that you got are exactly what you need. You, in fact, could answer without preparation, but you should not behave arrogantly - it is better to sit down and put your thoughts in order. And as soon as you begin to do this, the chaotic train of thoughts is replaced by their smooth and even flow - the knowledge you have accumulated emerges in your mind in a harmonious order, and you are ready to state them in the same order ...
Ways of situational self-regulation while being in a tense situation
It is necessary to equip students with methods of direct self-regulation of the emotional state during the action of stressful factors. For these purposes can be used:
Self-persuasion, self-orders that cause a calm state, self-hypnosis of calmness and endurance are necessary for the mood to work: “Today I do not pay attention to trifles”, “I am completely calm”, etc.
Self-control of the emotional state by external expressions of emotions: facial expressions, pantomime, somatics, the nature of speech, the presence of muscle tension, increased respiratory rate. You can control the external expression of emotions by “launching” self-control questions: “What does my face look like?”, “Am I constrained?”, “Are my teeth clenched?”, “How do I sit (stand)?”, “How do I breathe?" If signs of tension are detected, it is necessary to arbitrarily relax the muscles, sit down (become) comfortable, establish a calm breathing rhythm: take 2-3 deep breaths and exhale to bring down rapid breathing.
Calming breathing exercises (soothing breathing, deep breathing). You can use the following breathing exercise: take a deep breath, directing the air flow into the lower abdomen, hold your breath for a couple of seconds, and then slowly release the air through your mouth in an even stream. Repeat the exercise 3-5 times. Thus, the tension of the body and brain is removed, a balanced state is created.
The use of images of concentration and visualization - focusing attention and imagination on a specific object (visual, sound, bodily and other sensations).
Count to 10 before taking action.
Activation of a sense of humor - try to see the comic even in a difficult, serious situation: mentally imagine an aggressive partner in a comic situation (how he would look in this state on the beach, in a zoo cage, in a baby hat, etc.), forgive his partner for his mistake , slow-wittedness, emotionality Distraction - try to imagine as vividly as possible the situation in which you usually feel most calm and comfortable, put yourself in this situation.
First aid after stress factors
There is a system of methods of emotional self-regulation, which must be used immediately after the action of stress factors on the human body. It includes the following methods:
Take every chance to wet your forehead, temples and arteries on your hands with cold water.
Slowly look around, even if the room is familiar. Looking from one object to another, mentally describe their appearance. Mentally say to yourself: "Brown desk, white curtains." Focusing on each individual subject will help to distract from internal stressful tension, switch attention to a rational perception of the environment.
Look out the window at the sky. Focus on what you see.
Having collected water in a glass, slowly, as if with concentration, drink it. Concentrate on the sensations when the water flows down the throat.
Imagine yourself in a pleasant environment - in the garden, on the beach, on a swing, in the shower.
Apply calming formulas "Today I do not pay attention to trifles."
There are many physiological mechanisms of discharge that have a restorative effect on a person.
Outwardly, they manifest themselves in the form of crying, laughter, the desire to hit, speak out, etc. There is no need to block them (restrain):
the emerging feeling of irritation, aggression can be removed with the help of physical relaxation: kick an imaginary object several times, box a pillow, “let off steam”;
defuse emotions - speak out to the end to someone. When a person speaks out, his excitement decreases, he can realize his mistakes and make the right decision;
in order to quickly normalize the state after troubles, it is necessary to give yourself increased physical activity (20 - 30 squats, running in place, climb on foot to the 3rd - 5th floor);
find a place where you can speak out loud, shout something that outrages, offends, cry. Let it be an empty room. As these actions are performed, irritation, anger, resentment will go away;
another way is "empty chair". Imagine that a person who offended you is sitting on it, pour out feelings. Now he can say whatever he wants.
Switch to an interesting activity, a favorite pastime - to create a new dominant. When overexcited, a dominant focus of excitation is formed in the cerebral cortex, which has the ability to inhibit all other foci, subjugates all the activity of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. The more exciting the business, the easier it is to create a competitive dominant.
Recall pleasant events from your own life. Imagine that this situation has repeated and you are in this state of joy. Make the same face, smile, feel this state with your whole body: posture, posture, gestures, gait.
Use logic tricks. The inclusion of rational activity in the perception and process of responding to an external stimulus significantly changes a person's behavior and corrects emotional reactions.
It must be remembered that with strong emotional arousal, a person inadequately assesses the situation. In an acute emotional situation, no decisions should be made. Calm down, and then think it over according to the principle: "I'll think about it tomorrow."
To make a general reassessment of the significance of the situation according to the type: “I didn’t really want to” or to be able to extract something positive even from failure, using the “but” technique.
* Apply the soothing method according to the “green grapes” principle. Say to yourself: “What I just unsuccessfully aspired to is not as good as it seemed.”
* Calmly analyze the situation, try to clearly understand the possible negative consequences and come to terms with the worst of them. Having realized the worst outcome and reconciled with it, calmly consider the solution to the situation.
Ways to prevent adverse emotional states
To prevent adverse emotional states, you can use the following methods:
* Efficiently spend your emotional and energy resources. The power of the mind is able to neutralize the negative impact of many events and facts. Be an optimist. Ignore the dark side of life, evaluate events and situations positively.
For this you should:
· Live under the motto "In general, everything is fine, but what is done is done for the better."
· To perceive unsatisfactory circumstances of life as temporary and try to change them for the better.
Notice your achievements, successes and praise yourself for them, rejoice at the goals achieved.
Do not "chew" in the mind the conflicts that have occurred and the mistakes made. Understand their cause, draw conclusions and find a way out.
· If there is a problem, conflict, solve them in a timely manner and thoughtfully.
· Make it a rule to communicate longer and more often with pleasant people. With those who are unpleasant, gently and imperceptibly limit communication. If interaction with an unpleasant person is unavoidable, convince yourself that what is happening is not worth reacting emotionally.
* Recognize for any person the right to free expression of his individuality. Everyone shows his individuality in the way that suits him, and not the way you do it or how you would like it. It is necessary to be more flexible in the assessments of other people, not to try to remake the partner, to fit him to yourself.
Exercise "This is me"
This method demonstrates spiritual kinship with other people, helps to develop humanity in oneself. When observing another person, pay special attention to those traits of his character in which you are similar to him. When someone does something you don't like, remind yourself that you do things like that sometimes too. By constantly reminding yourself that other people's mistakes are nothing special, you can quickly and effectively release tension.
Develop the dynamism of installations. A person with a large set of flexible attitudes and a fairly large number of different goals, who has the ability to replace them in case of failure, is better protected from negative stress than someone who is focused on achieving a single, main specific result.
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The performance of professional duties by law enforcement officers is associated with the constant impact of overt and covert stress factors. In the course of their professional activities, police officers have to deal with violent crimes, accidents and incidents. In addition, the performance of official duties may be associated with a direct threat to the life and health of a police officer. Increased responsibility for one's professionalism, high moral and legal responsibility (constantly be honest, polite, fair, decent, show respect, help; create safe conditions, handle weapons correctly, be restrained); irregular working hours, excess "paper work", chronic overwork, insufficient remuneration for work, both moral and material ... All of these difficulties and many others are risk factors for a stressful state.
Stress- This is an emotional state caused by an unexpected and tense situation. One of the most unpleasant features of stress is its ability to accumulate and then manifest itself, for example, in the form of various diseases. The person becomes lethargic or excessively restless, can be distracted by minor details or concentrate on their experiences again and again ...
stress tolerance- an important indicator of maintaining normal performance, effective interaction with others and the inner harmony of a person in difficult, stressful situations.
It will help a police officer to change constructively in tense conditions, mobilize himself for decisive action and successfully complete his task. mental self-regulation . The ability to manage your emotional state is essential professional quality !
Emotions(lat. emovere - excite, excite) - states, personal experiences of a person associated with an assessment of the significance of life situations.
Identify 6 basic emotions (no exact list) : anger, fear, sadness, surprise, joy, calmness and more than 30,000 of their shades: excitement, pain, resentment, anger, grief, disappointment, shame, relief, sympathy, experience, tension, irritation, heaviness, pride, jealousy, frustration, horror, guilt, rage, annoyance, anxiety, boredom, interest, sadness, delight, contempt, envy, disgust, doubt, etc.
All emotions are expressed on a person's face with eyebrows, eyes and mouth. Depending on the emotional state, the appearance changes:
| JOY | ANGER | CALM |
| the eyebrows are slightly raised, the eyes are narrowed, the corners of the lips are raised | the eyebrows are lowered to the inner corners of the eyes, the eyes are narrowed, the mouth is tightly closed or slightly open and teeth are visible | eyebrows, eyes and mouth are in a calm state |
| SADNESS | ASTONISHMENT | FEAR |
| the outer tips of the eyebrows are lowered, the eyelids and corners of the lips are half-drooped | eyebrows slightly raised, eyes rounded, mouth slightly open | eyebrows raised, eyes wide, mouth open |
Emotions is an important aspect of a person's personality. Through emotions, we understand what is happening to us, whether we feel good or bad; emotions make it possible to see oneself in the world; it's a way to have adequate relationships with others...
Everything that happens to a person is reflected in three areas:
In a healthy person, emotions, thoughts and behavior are consistent, the result is the harmonization of the psychophysical state.
Consistency example: "I I love my job , upset the attitude of the authorities towards me "(feelings: love, grief) - "want to have good relationship» (thoughts about good relationships) - making contact(I do everything that will free me from the severity of grief, will contribute to the improvement of relations, thus supporting the feeling of love for work).
Often people feel one thing, think another, and behave a third.
An example of inconsistency: « I am calm when I am in harmony with the authorities", but I'm very angry(feelings: calm, intense anger) - "I was reprimanded, I'll show them"(thoughts of revenge) - "I keep the regulatory documentation somehow"(violation of official duties, confirms the opinion of the authorities that he is "bad", reduces his own confidence; strong anger increases to anger; the chosen tactics of behavior contribute to even more complication of relations; the result is no peace). The man was in the grip of emotions. Strong feelings, weakening attention and common sense, force him to commit undesirable actions. In such a situation, an internal conflict occurs: a person is not in contact with himself, does not understand himself. Difficulties with emotions prevent you from expressing healthy thoughts and healthy behavior.
To prevent emotions from becoming a barrier to professional goals, a police officer needs to learn how to regulate them.
Mental self-regulation - a purposeful change in both individual psycho-physiological functions and in general the psycho-emotional state, achieved through specially organized mental activity. This activity is aimed at controlling one's body and breathing, restoring the emotional-energetic and mental state; is carried out with the help of natural and specially designed methods and techniques of self-regulation.
NATURAL WAYS OF REGULATION
These include: long sleep, delicious food, communication with nature and animals, sauna, massage, movement, dancing, music, and more. etc. But such means cannot be used, for example, at work, directly at the moment when a tense situation arose or fatigue accumulated.
Available natural ways of regulation:
Laughter, smile, humor;
Reflections on the good, pleasant;
Various natural movements such as sipping to relax the muscles;
Observation of the landscape outside the window;
Looking at indoor flowers, photographs, etc. things that are pleasant or expensive for a person;
Mental appeal to higher powers (God, the universe, a great idea);
Bathing in the sun (real and mental);
Inhalation of fresh air;
Reading poetry;
Expressing praise to someone, compliments just like that ...
Exercise "Smile".
A Japanese proverb says: "The strongest is the one who smiles."
You can smile anywhere, anywhere. Smiling is an effective tool for positively influencing yourself and others.
Smile training: keep a smile on your face for 1 minute.
In the first seconds, instead of a smile, you may get a grimace, especially if you are in an irritated state. But after about 10 seconds, you start to seem ridiculous to yourself. This means that your grimace is already transforming into a smile. Then you begin to slowly tease yourself. You ask if you really need to get annoyed in this situation. A few seconds later, you notice that there is relief. And from that moment on, everything will go for the better.
When the muscles of the face "work for a smile", the nerves located in them are activated, and thus a positive signal is "sent" to the brain, brain activity starts, endorphins are produced - "hormones of pleasure, joy." So, there is a regulation of emotions, a resource is created.
When you smile, the mood changes by itself, so smiling helps to cope with stress.
Timely self-regulation acts as a kind of psychohygienic means; prevents the accumulation of residual effects of overvoltage, contributes to the completeness of recuperation, normalizes the emotional background of activity and enhances the mobilization of the body's resources.
ARBITRARY METHODS OF REGULATION (METHODS OF SELF-INTERACTION)
Methods related to the control of breathing (breathing exercises).
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.
Target: training in controlling your breathing to effectively influence muscle tone and emotional centers.
1. Breathing exercises with a calming effect.
Exercise "Rest".
Starting position - standing, straighten up, put your feet shoulder-width apart. Inhale. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely to the floor. Breathe deeply, watch your breath. Stay in this position for some time. Then slowly straighten up.
Exercise "Respite".
Usually, when we are upset about something, we begin to hold our breath. Releasing the breath is one way to relax.
During the exercise, you can close your eyes. For more enjoyment of this deep, leisurely breathing, imagine that all your troubles disappear.
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 (at the same time, the stomach protrudes forward, and the chest is motionless);
- hold the breath for the next four counts;
- 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.
Do this 3 times, listening to your breath, feeling the air fill your lungs. There should be no other thoughts. Smile at the end of the exercise.
After 3–5 minutes of such breathing, you will notice that your state has become calmer and more balanced.
2. Breathing exercises with tonic effect.
Exercise "Mobilizing breath".
Starting position - standing, sitting (back straight). Exhale the air from the lungs, then inhale, hold the breath, exhale - the same duration as inhalation. Then gradually increase the inhalation phase. Below is a digital recording of a possible implementation of this exercise. The first digit is inspiratory duration , enclosed in brackets pause ( breath holding), then - expiratory phase :
4 (2) 4, 5 (2) 4; 6 (3) 4; 7 (3) 4; 8 (4) 4;
8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8;
8 (4) 8; 8 (4) 7; 7 (3) 6; 6 (3) 5; 5 (2) 4.
Breathing is regulated by counting (out loud, mentally), you can use a metronome. Each count is approximately equal to a second; when walking, it is convenient to equate it with the speed of steps.
Starting position - standing. Exhale, then slowly inhale deeply and hold your breath. Then, as you exhale, shout out any words that come to mind, and if there are no words, make a sharp sound, for example, "Ya!" or "Ha!".
Breathing techniques allow you to expand the energy capabilities of the body and its physical performance, reduce the excitability of nerve centers, and also promote muscle relaxation.
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 helps to stop unnecessary energy consumption, quickly neutralizes fatigue, relieves nervous tension and, thus, restores strength, gives a feeling of peace and concentration.
Target: training for voluntary relaxation of tense muscle groups.
Exercise "Muscular relaxation (relaxation)".
Purpose: introspection of the muscular condition(awareness, finding muscle clamps) ; redistribution of energy by acting on muscle clamps.
Exercise. Identify individual "muscle clamps" and purposefully relax them, while changing the emotional state.
Since it will not be possible to achieve complete relaxation of all muscles at once, you need to focus on the most tense parts of the body.
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 these are the 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;
- sharply relieve tension - do it on the exhale. Do this several (3-5) times. Listen to the sensations of your body. In a well-relaxed muscle, you will feel the appearance of warmth and pleasant heaviness. Remember your usual tension (your usual clamp). Gradually bringing the clamp to its limit, strongly strain any other part of the body, paying attention to what happens with a regular clamp. 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.).
When relaxing various muscle groups, the following rules should be observed:
1) be aware of and remember the feeling of a relaxed muscle in contrast to overexertion;
2) each exercise consists of 3 phases: "strain-feel-relax";
You can work with the following muscle groups (Jacobson technique):
All exercises are repeated at least two times.
Note . To learn how to relax muscles, you need to have them, so daily physical activity increases the effectiveness of muscle relaxation exercises.
Exercise “Muscular Energy”
Target: developing muscle control skills.
Instruction. 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 is still tense! Relieve tension.
Exercise "Movement - stop".
The exercise involves alternating tension and relaxation of the whole body. Get up. Start intense voluntary movements with the whole body. The smoothness and degree of intensity of movements are chosen arbitrarily. Then "freeze" in a pose, strain the whole body to the limit. The exercise is performed several times.
Such exercises allow you to feel your body, realize the degree of its tension, harmonize psychophysical functions. Muscles relax - nerves relax, negative emotions disappear, well-being quickly improves.
Methods associated with the impact of the word (conscious control of thoughts, aimed at well-being and protection).
It is known that "the word can kill, the word can save." Speech is a strong regulator of human behavior. Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psychophysical state.
Rules for formulating autosuggestions: self-hypnosis are built in the form of simple and brief statements, have a positive orientation (without the “not” particle).
ü 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!”, “Be silent, 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.
ü 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.
Recall a situation when you coped with similar difficulties.
- Formulate the text of the program. To enhance the effect, you can use the words “just today”: “just today I will succeed”; “just today I will be the most calm and self-possessed”; “just today I will be resourceful and confident”; “it gives me pleasure to carry on a conversation in a calm and confident voice, to show an example of endurance and self-control”, “what is happening is actually happening, and I will now find the best possible solution.”
- Mentally repeat the text of the program several times.
ü Meditation. Meditation is a state in which the highest degree of concentration of attention is achieved, or, conversely, its complete dispersal.
The use of meditative techniques leads to the formation of intrapsychic barriers that can deactivate the actions of negative stimuli; contributes to a positive restructuring and strengthening of mental functions associated with the emotional-volitional sphere of a person.
From the point of view of psychology, the leading moment of this state is the temporary shutdown of the complex of mental processes that make up the essence of consciousness, memory.
When performing meditation, the following rules are observed: solitude; comfortable but not relaxing posture.
Exercise “Concentration on emotions and mood”.
Target: removal of emotional stress, the ability to stop the flow of thoughts.
Close your eyes. Focus on inner speech. Stop inner speech.
Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Remember the joyful events of your life ...
ü 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 by saying mentally or out loud: “Well done!”, “Clever!”, “It turned out great!”
Find an opportunity to cheer yourself up at least 3-5 times during the working day.
Drawing methods.
Drawing with paints, pencils, felt-tip pens, which give a full-fledged, saturated color, helps to get rid of unpleasant experiences, especially depression, anxiety, fear. In the latter cases, it is recommended to draw with the left hand (right-handers). In this case, it is important not to have the ability to draw. And the ability to express your empathy in an abstract form through color and line.
Take bright colors that you associate with a feeling of joy, confidence, freedom, and create a picture that reflects your inner state. Such emotional saturation is very important. It can be used to tune into a "confident state".
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 it 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, stream murmur, rain noise, music);
3) sensations in the body (what you feel: the warmth of the sun's rays on your face, splashing water, the smell of flowering apple trees, the taste of strawberries);
- with a feeling of tension, fatigue:
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.
At Exercise "Safe Place"
Target: developing the ability to contain positive feelings, use them at the right time.
Instruction. Each person has the opportunity and ability to imagine a safe place for himself, to immerse himself there at any time, whenever he wants, and get pleasant emotions from there. Do you have such a place (fictitious or real).
Close your eyes. Imagine a place where you feel comfortable and safe. Move there. Stay there. You are well now. Mentally tell about your condition, what you see, hear, feel. Fix this state, this is a place where you can later get pleasant emotions. You can go there as often as you need. You feel energized and relaxed. Open your eyes, stretch. You have returned from your journey.
Pleasant emotions from a “safe place” will help you get out of a tense state, switch to a positive one and become your resource that you have the right to use when you need it.
The use of various methods of self-regulation makes it possible to prevent or minimize the negative impact of stress factors, restore the emotional balance of a police officer and act effectively in stressful situations in professional communication.
It is very important to develop the ability to recognize when surrounding emotions, pressure, responsibilities begin to put too much pressure, and know how to deal with it.
1. Learn to catch the moment when you start to worry. Notice when your inner voice says, "I'm worried about..." Notice obviously nervous actions, such as: frequent foot-stomping on the floor, eyelid twitching; try to understand the reasons that caused your concern.
2. If necessary, ask for support from a loved one. Think who could help you? Even if you just talk about how you feel right now, this will already reduce nervous tension.
3. Make a plan of action to overcome difficulties. Divide a big task into smaller ones that are easier to handle. Trying to tackle a big task all at once increases the risk of stress.
4. Find activities that help you relax. Listening to music helps someone, walking for someone, talking with a friend - these are healthy methods of dealing with nervous overstrain, which help you get distracted, and then start solving problems with renewed vigor.
5. Think about how you explain the failure, what prevented you from achieving your goal? Reassess the situation. You have the opportunity to change something and in the future in similar cases, you will be able to take into account your experience. Do not blame yourself or feel stupid - this is a path to self-destruction that makes you feel powerless.
6. Follow the regime. Eat enough and sleep enough! When you have a lot to do, first take care of the essentials, without which further work becomes unproductive. If this is not done, then the forces of the human body will quickly end.
7. Get rid of strong emotions. Express them in a constructive, safe way.
8. Set yourself achievable goals and go to their implementation.
9. Prioritize. There are times when it seems like everything in the world needs to be done. You need to throw out everything superfluous and draw up a plan for yourself, according to the priority of tasks. What you can’t do today, put off until tomorrow without regret. After all, if you try to do everything in one day, it is unlikely that you will be able to do everything as it should. Learn to decide what is most important right now and focus on it.
10. Warm up. Warming up will give you strength and help you feel more confident and energetic. Stretch. We often respond to stress with muscle tension, and stretching the muscles relaxes them and reduces the feeling of stress.
Find some time to go outside, run, bike, swim, play tennis... basically, any physical activity you enjoy will do!
11. Breathe slowly and deeply. When we are under stress, the pulse accelerates, we begin to breathe very often. Starting to breathe slowly means convincing the body that the stress is passing, regardless of whether it has passed or not.
Our feelings are complex, changeable and contradictory, deeply individual and unique, so it is important to understand them and learn how to manage them effectively!
Tasks for self-study.
1 task.Draw up a detailed plan of theoretical material on the topic " Ways of self-regulation of the emotional state. When completing the task, use the methodological recommendations on page 148.
Plan.
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2 task.Perform an exercise to train in the ability to recognize emotions.
Task: determine which facial expression corresponds to one of the emotional states:
 |
3 task.Using the test, determine the indicator of resistance to stress. Enter the result in the summary table of PVK. (page 113)
Give a self-assessment of your own stress resistance: RARE -1 point; SOMETIMES - 2 points; FREQUENTLY - 3 points.
| Question number, question wording | rarely | Sometimes | often |
| 1. I think that I am underestimated in the team | |||
| 2 I try to work even if I am not very healthy. | |||
| 3 I constantly worry about the quality of my work. | |||
| 4 I am aggressive. | |||
| 5 I can't stand criticism. | |||
| 6 I am irritable. | |||
| 7 I try to be a leader where possible. | |||
| 8 I am considered a persistent and assertive person. | |||
| 9 I suffer from insomnia. | |||
| 10 I can fight back my enemies. | |||
| 11 I experience adversity emotionally and painfully. | |||
| 12 I don't have enough time to rest. | |||
| 13 I have conflict situations. | |||
| 14 I lack the power to fulfill myself. | |||
| 15 I do not have enough time to do what I love (hobby, hobby). | |||
| 16 I do everything quickly. | |||
| 17 I am afraid that I do not work well. | |||
| 18 I act in the heat of the moment, and then worry about my deeds and actions. | |||
| TOTAL: | points |
Level of stress tolerance: 42 - 54 b. - short; 34 - 41 b. - average; 26 - 33 b. - above average; 18 - 25 b. - high.
Result: ________ points, _____________________ level of stress tolerance.
The test result corresponds \ does not correspond to the real behavior(underline as appropriate).
conclusions(underline as appropriate): low - to develop the skill of self-regulation; medium - to increase the ability to cope with stressful situations; above average - to improve the ability to cope with a stressful state; high - maintain a high level of resistance to stress.
4 task. Apply self-regulation methods in practice.
Summary table of the results of the PVK
1.4 Emotional self-regulation techniques
In the process of performing any work, people tend to experience physical and neuropsychic stress, their magnitude can be different in different types of activity. With small loads acting constantly, or significant one-time loads, natural regulatory mechanisms are unconsciously turned on, and the body copes with the consequences of these loads itself without the conscious participation of a person.
Such as long sleep, delicious food, communication with nature and animals, bath, massage, movement, dance, music, etc.
In other cases, when the loads are significant and last for a long time, it is important to consciously use various techniques and methods that help the body recover.
Therefore, it is important
Understand what natural mechanisms for relieving stress and discharge, increasing tone you own, to realize them;
Move from spontaneous application of natural methods of regulation to conscious in order to manage your condition;
To master the methods of self-regulation (or self-influence).
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.
As a result of self-regulation, three main effects can occur:
- the effect of calming (establishment of emotional tension);
- the effect of recovery (weakening of the manifestations of fatigue);
– activation effect (increased psycho-physiological reactivity).
Timely self-regulation acts as a kind of psycho-hygienic means that prevents the accumulation of residual effects of overvoltage, contributes to the complete recovery and normalizes the emotional background of activity, and also enhances the mobilization of the body's resources. Methods and methods of self-regulation appeared as a result of studying the psychology and physiology of a person, patterns and mechanisms of tension and fatigue, generalization of the experience of people's behavior in stressful situations.
Self-regulation can be carried out using four main tools, used individually or in various combinations.
Methods related to breath control
Breath control is an effective tool that affects 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, i.e., relaxation. Frequent (thoracic) breathing, on the contrary, provides a high level of body activity, supports neuropsychic tension.
Examples of specific methods of breathing exercises are given in the Appendix.
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 neuro-psychic tension, quickly restore strength (16). The fundamentals of the relaxation method were developed by E. Jacobs. Relaxation techniques are best learned under the guidance of a specialist. At the beginning of the training, the goals of the procedure, its elements and their purpose are explained, clients should make sure that relaxation skills will help them cope with certain problems.
The learning process consists of five main stages:
At the first stage, they are taught to focus attention on a specific muscle group;
On the second, cause tension in this muscle group;
On the third - to achieve the skill of fixing the preservation of tension for five to six seconds;
The fourth is training to release tension.
In the fifth, attention is specifically focused on reducing muscle tension or complete relaxation of a given muscle group.
Students should master the cycle "focusing - tension - fixation" - release - relaxation well and apply it when doing homework. The consultant demonstrates individual techniques by his own example and accompanies with a special action, phrases: “I clench my right fist and strain the muscles of the lower arm. Now I release the tension in my right hand and lower arm as quickly as possible, I relax my right arm and forearm, allowing the tension to go further and further and allowing the muscles to become more and more relaxed ... ”, the tension disappears and there is a feeling of more and more deep relaxation . At the first lesson, it is advisable to go through the cycle for each muscle group twice.
To facilitate learning, all the muscles of the body are divided into sixteen groups. The consultant consistently gives instructions on creating tension in each muscle group:
Clench the right fist and tense the muscles of the lower arm, bend the right arm at the elbow and tense the muscles of the upper right arm;
Clench your left fist and tighten the muscles in your lower arm;
Bend your left arm at the elbow and tighten the muscles of the upper left arm;
Raise your eyebrows as high as possible - close your eyes tightly and wrinkle your nose, clench your teeth and stretch the corners of your mouth - forcefully pull your chin down to your chest without letting it touch;
Squeeze your shoulder blades together and take a deep breath;
Tighten your abdominal muscles as if someone is about to hit you in it;
Tighten the muscles of the upper part of the right leg, pulling the upper muscles down a, the lower muscles up;
Stretch your right leg and pull your toes towards your head, stand on the toes of your right foot and turn your foot inward;
Tighten the muscles of the upper part of the left leg, pulling the upper muscles down and the lower ones up;
Stretch your left leg and point your toes towards your head;
Stand on the tips of your left toes and turn your foot inward.
Complete relaxation should not be expected immediately. If it is difficult, after some time you can go through the “tension-relaxation” cycle again. It is allowed to change the order of muscle grouping and the method of tension. Given individual differences, there are many relaxation techniques, they all differ from each other, as one person does not look like another. The approaches that can benefit one or another individual are also different. It should be assumed that not all methods are “suitable”. And if something turns out to be unpleasant, you can feel it, but it is better to step back and find the most suitable option. To achieve a result, you need to systematically apply relaxation techniques. Training requires a minimum of eight to nine sessions. At the same time, independent exercises are carried out twice a day, for fifteen to twenty minutes "the last before bedtime." Doing home exercises is specifically discussed in order to find optimal conditions and relaxation strategies (10. p. 192).
All relaxation techniques are based on more or less conscious muscle relaxation. Since a person is a single whole and psychological stress leads to increased muscle tension, the opposite is also true. If it is possible to reduce muscular tension, nervous tension also decreases, so that the state of relaxation already has a psychohygienic effect in itself. Relaxation exercises help the psychological, and thus the physical state (12. p. 68). The purpose of the relaxation teaching is not the ability to control the muscles in itself, but the ability to achieve a state characterized by emotional calmness.
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. Sit comfortably if possible. Close your eyes - breathe deeply and slowly - go through your entire body with your mind's eye, 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 these are: mouth, lips, jaws, neck, nape, shoulders, stomach. Try even harder to tighten the clamps “until the muscles tremble”; do it on the inhale - feel this tension - abruptly release the tension, do it on the 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 with circular movements of the fingers “you can make grimaces - surprise, joy, and others.”
In your free moments of rest pauses, master the sequence of relaxation of various muscle groups, observing the following rules.
Be aware of and remember the feeling of a relaxed muscle in contrast to overexertion.
Each exercise consists of three phases "strain - feel - relax".
Tension corresponds to inhalation, relaxation, exhalation. You can work on the following muscle groups:
Face (forehead, teeth, lips, eyelids);
Nape, shoulders;
chest;
Belly thighs;
Hands;
lower leg;
Try to set the rhythm of your whole body with the help of monotonous rhythmic movements.
- “movements with the thumbs in a semi-lock”;
- "picking beads on your beads";
- "picking the rosary";
Walk through the office (corridor) several times, inhaling for two steps and exhaling for five steps.
An example of anti-stress relaxation.
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 involves a conscious mechanism, 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).
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.
Speak calmly! "Be silent, be silent, do not succumb to provocation!" - it helps to restrain emotions, to behave with dignity.
Formulate a self-order.
Mentally repeat it several times, if possible, repeat it out loud.
Watch programming. In many situations, it is advisable to look back, recall your successes and a similar situation. Past successes speak of his capabilities, 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: “just today”, “just today I will succeed”, “just today I will be the most calm and restrained”, “just today I will be resourceful and confident, it gives me pleasure to talk in a calm and confident voice, show a model 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 is especially evident in situations of increased neuropsychic stress, 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 the opportunity to praise yourself during the working day at least three to five times.
Methods related to 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, then we can relive them and even strengthen them, and if we act mainly on the mind with a word, then the images of the imagination give us access to powerful subconscious reserves of the psyche.
To use images for self-regulation, specifically remember situations, events in which you felt comfortable, relaxed, calm - these are your resource situations. Do it in the three main modalities inherent in man. To do this, remember visual images, events (what you see - clouds, flowers, forest). Auditory images (what sounds do you hear - birdsong, stream murmur, music, rain). Sensations in the body (what you feel - the warmth of the sun on your face, splashing water, the smell of flowering apple trees, the taste of strawberries).
Method 1. If you feel tension, fatigue:
Sit comfortably with your eyes closed if possible;
Breathe slowly and deeply;
Recall one of your resource situations;
Live it again, remembering all the visual, auditory, bodily sensations that accompanied it;
Stay in this situation for a few minutes;
Open your eyes and get back to work.
Method 2. Distortion of an unpleasant situation.
In the work on the prevention of neuro-psychic tension, the primary role should be given to the psyche and strengthening of cheerfulness, faith in people, constant confidence in the success of the business that you have undertaken. Success in life does not come without difficulty, and sometimes without heavy losses. We must be prepared to go through resentment, betrayal, loss with the least suffering. To do this, one should accustom oneself not to let excessive irritations into the sphere of emotions that bring pain and denial of many human values. Of course, the misfortune of loved ones, social disasters, failures in work, one's own mistakes cannot but upset a person, but such failures should not be considered irreparable disasters. What can be corrected, but there is no trial, as the people say. Great wisdom is contained in the saying: "Lord, give me the strength to change what I can change, the patience to accept what I cannot change, and the wisdom to distinguish one from the other."
Both adults and children in difficult life situations use different forms of protection from internal and external dangers.
Nature has given man a psychological defense mechanism. Psychological protection is a special regulatory system for stabilizing L.: it protects the sphere of consciousness from unpleasant traumatic experiences associated with internal and external conflicts, states of anxiety and discomfort. Psychological protection turns on automatically, unconsciously, thereby reducing tension, improving well-being. The concept of "protection" was introduced by Sigmund Freud in 1894. The following are recognized as the most important protective mechanisms: suppression, denial, formation of reactions, regression, sublimation.
Being a social, conscious and independent being, L. is able to resolve external and internal conflicts consciously. This form of defense is called a coping strategy.
About types of coping
There are various ways to manage the mental state of a person. This is the use of psychopharmacological agents, the impact of functional music, reading specially selected works of fiction, as well as the use of various psychotechnics. Most of the psychotechniques are aimed at the self-development of a person and are based on four principles or methods of self-knowledge and self-regulation.
Why again such a detailed description?
Relaxation. The purpose of relaxation is to prepare the body and psyche for activity, to focus on one's inner world, to free oneself from excessive and nervous tension. Or, conversely, providing an opportunity to get together.
Relaxation is needed:
For the preparation of the body and psyche and in-depth self-knowledge, self-hypnosis;
In stressful moments, conflict situations that require endurance, self-control;
In responsible and difficult situations, when you need to relieve fear, change tension.
There is a relationship between the state of the body and the state of the nervous system; and our body relaxes as the brain calms down, and the brain calms down as the body relaxes. The first step to relaxation is proper breathing. Taking a deep abdominal breath, slowly exhaling through your mouth, you can release the tension of the body and brain, preparing yourself for more balanced relaxations, freeing the inner vision.
Another way is to relax the muscles and blood vessels with the help of sensations of "heaviness" and "warmth". Caused by purposeful mental concentration of an undefined part of the body. The third technique is mental slowdown. You can try to imagine yourself as a turtle and mentally switch to its rhythm of movement. The fourth way is to focus on an object (for example, on a shiny candle, a pendulum) and disconnect from thoughts. The exit from the state of relaxation, if it is deep, should be gradual. For internal toning of the body, it is necessary to tighten the muscles: bend and straighten your arms, breathe deeply.
The second way is concentration.
In order to feel your inner state, you can focus on your visual, sound, taste, bodily sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts and images that arise in the mind. At the heart of concentration lies the control of attention. The skill of concentration is based on the following properties of attention:
On the ability to fix (keep) their attention on a particular subject;
On the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration;
On a fairly wide scope of attention;
The ability to switch attention from external objects to the inner world of the individual.
Visualization.
Visualization helps a person to activate his emotional memory, recreate the sensations that he once experienced, and thus enrich his feelings, develop intuition. With the help of visualization, we make our subconscious work, that is, what is outside of what we are aware of, but determines, forms our feelings, thoughts, character.
Self-hypnosis.
Self-hypnosis is a statement that success is possible, expressed in the first person in the present tense. The power of self-hypnosis is in the ability to create your own positive image and constantly strengthen this image with the help of words addressed to yourself. These words reinforce the belief that you are able to achieve your goal and indicate the direction in which to go.
Self-hypnosis:
It should be positive, life-affirming, constructive: one should not inspire oneself with the negative;
Must be stated in simple, clear and understandable phrases, expressed in an affirmative form and cannot contain particles “not”. Self-hypnosis formulas begin with the words: I want ...., I can ...., I will ...., I am ....
It involves repeated repetition of formulas, it is best to pronounce them daily, in the morning after sleep and in the evening before bedtime. Self-hypnosis is the main way of self-motivation or self-regulation. At the same time, it is also a way of self-knowledge.
Relaxation, concentration, visualization and self-hypnosis are the techniques on which various techniques of self-regulation and spiritual self-improvement are based.
About auto-training - not in the resume!
The autogenic technique was developed in the 1920s and 1930s by the psychotherapist G. Schultz. Its goal is the mental and physical recovery of a person with the help of self-hypnosis in a state of relaxation. The first system of self-hypnosis techniques was formed long ago and went down in history as the system of Indian yogis - representatives of the religious - mystical caste. In our country, autogenic training has been systematically studied and applied since the late 50s. First, for medical purposes for the treatment of disorders of the nervous system, and later for preventive purposes, as one of the means of psychological relief. To ensure and accelerate the mastery of self-hypnosis skills, elements of heterosuggestion are often used. In the process of heterosuggestion, an artificial connection is created between specific mental states and color and auditory images, against which verbal actions become more effective and efficient. The connection "color - mental state" or "sound - mental state" is established on the basis of a joint discussion of ideas associated with a particular color or sound in each group of students. So the blue color can be used to construct states of cheerfulness or emancipation and freedom.
Thus, from lesson to lesson, a “rainbow of states” is recruited. In the future, the effectiveness of self-management by mental states is significantly increased if self-suggestion of organizing formulas is carried out against a certain color background. At the same time, it is necessary to take into account the mental person and the necessary direction of shifts in his mental state. So if a person is overexcited, and the content of the organizing formula requires a decrease in excitation, the color scale is transferred from bright red-orange tones to blue-violet. In the opposite case - if you need to remove lethargy and raise the level of wakefulness - the initial background can be muted gray-blue, gray-green tones. Depending on the tasks and the content of the formula, these calm tones can gradually turn into bright ones - green, yellow, orange. Thus, with the help of the "rainbow of states" it is largely possible to carry out systemic management of a person's mental state. Elements of heterosuggestion, introduced in the process of group classes, also contribute to the optimization of mental states that relieve fatigue and increase efficiency. Also, short-term postural exercises are a universal and powerful means of optimizing the work of the brain and normalizing vegetative functions in the body. A characteristic feature of the postural mode of operation is that, although the muscles, tendons and ligaments are tense, they do not contract, but stretch, increasing the proprioceptive flow of impulses to the cerebral cortex.
About DG - also higher
One of the effective means of managing the mental state is breathing exercises. Throughout its length, the respiratory tract is abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the inhalation phase excites the vagus nerve, which, as a rule, has an inhibitory effect. In breathing exercises, this is used in the form of a so-called calming or internal mobilizing movement. Mobilizing movement and isometric gymnastics help overcome lethargy and drowsiness. When tired, they contribute to a quick and painless transition from sleep to wakefulness, mobilization of attention. Along with isometric and respiratory gymnastics, one of the most effective means of managing the mental state is considered to be functional music. In order to create a certain functional background. Appropriately selected pieces of music are used at the beginning and end of each lesson. So at the beginning of the lesson, it is supposed to listen to a five-minute program of soothing music. Since people come to classes in a different state (irritation, fatigue), music helps them tune in to the wave of the lesson, calm down, relax, and distract from previous affairs. And at the end of the mobilizing part of the classes, a tonic music program is used to activate the participants. The most ancient and complex technique of self-regulation is meditation. Meditation involves the complete disconnection of a person from the outside world and immersion in the depths of his own "I".
Thus, there are a large number of various methods and techniques for managing and self-regulating mental states.
We note in conclusion that the best results in managing thoughts and images can be achieved if we try to influence them in a complex way, both from the inside and from the outside, since not a single thought born in our head and not a single image that has arisen in our minds can be determined solely by the needs of a person alone, or only by the situation in which a person consciously or accidentally finds himself.
How to manage your emotions
Emotions as expedient life reactions of a person serve several purposes at the same time - they make it possible to judge the state of satisfaction of needs. The main thing in the regulation of emotions is the ability to prevent their occurrence. When emotions arise, you need to try to distract yourself from the causes that cause them, and focus your attention on the emotion itself, setting a goal to contain it, not to let it grow and manifest itself outside. A good distraction object can be switching attention to any object or business related to another, no less urgent need. If, for example, you get a bad grade and are very worried, remember that you have long been going to meet a childhood friend or buy some thing. Switch to these activities, it will distract you from an unpleasant event and calm you down. An emotion that has already arisen does not disappear immediately, and it takes from 10-15 minutes to several hours for complete emotional calm. At first, when an emotion seizes a person and he tries to restrain it, it seems that both muscle relaxation and self-hypnosis do not help, but in fact this is not the case. It's just that emotions are associated with muscles that contract and relax extremely slowly. At the moment of self-hypnosis, there is usually a long internal struggle between factors that preserve and enhance emotion, and factors that prevent it. This fight takes at least a few minutes. Usually it ends in victory for a person, if he did not divert his attention from this emotion, persistently trying to extinguish it. Further, in order to finally extinguish the emotion, it is important to achieve a psychological turning point in the dynamic development of the emotional state. Emotions in their manifestations are closely related to human behavior. The behavior of a person who is in the grip of strong, destructive emotions is called inadequate. Let's say that when you meet a person, your mood deteriorates, you become irritable. This is a typical example of an inadequate reaction, which you can get rid of by constantly controlling yourself and remembering that you cannot react to other people in this way. Next, you need to set yourself the task, to find in this person something that can cause you to have the exact opposite reaction. Then it remains in the course of subsequent meetings to invariably set ourselves the task of responding to it in a different way. In doing so, you will quickly discover that, if desired, you can develop and consolidate a new, more adequate reaction.
The technique of positive psychotherapy usually involves five levels:
Distance from conflict
Working out the conflict
situational approval,
Verbalization,
Expanding life goals.
Distance from conflict.
At this stage, the psychotherapist should help the person move away from the problem that prevents them from really seeing the whole world around them.
Working out the conflict.
After a person can see the whole picture of the conflict, the psychotherapist, together with the client, tries to determine the severity of this conflict in each of the four areas mentioned above, or at least in the most important of them, find out what effect this conflict had on the client himself.
situational approval.
At this level, the emphasis is on the positive qualities and behaviors of the client.
Verbalization.
At this level, the therapist begins to teach the client to verbally describe the state of his conflict as accurately as possible, to discuss it more openly and freely.
Expanding life goals.
After the client, as far as possible, moved away from the conflict (he saw it from the side), worked it out (sorted it into components).
After understanding the problem, two conclusions are outlined. The first is the expansion of the sphere of influence on the conflict situation. The second - the client directs the released energy to achieve more important life goals.
The problem of overcoming anxiety, in essence, is divided into two - the problem of mastering the state of anxiety, removing its negative consequences and the problem of eliminating anxiety as a relatively stable personality formation. Work on overcoming anxiety can be carried out at three interrelated and mutually influencing levels.
1) Teaching a student the techniques and methods of mastering his excitement, increased anxiety;
2) Expansion of the functional and operational capabilities of the student, the formation of the necessary skills, abilities, knowledge leading to an increase in the effectiveness of activities, the creation of a "margin of safety".
3) Restructuring of the characteristics of the student's personality, first of all, his self-esteem and motivation.
In working with students who are characterized by anxiety as a stable personality formation, the following techniques are used.
1. "Reinterpretation" of anxiety symptoms. What?
Often schoolchildren with increased anxiety show the first signs of this condition. In many cases it turns out to be useful to tell, to explain to them that these are signs of a person's readiness to act (a sign of activity). With some training, this technique can help the student "get out of the ferris wheel."
2. "Adjustment to a certain emotional state."
The student is invited to mentally associate an excited, anxious emotional state with one melody, color, landscape, or some characteristic gesture; calm relaxed - with another, and confident "urge" - with a third. With strong excitement, first remember the first, then the second, then go to the third, repeating the last several times.
3. "A pleasant memory." The student is invited to imagine a situation in which he experiences complete peace, relaxation, and as brightly as possible, trying to remember all the sensations, imagining this situation.
4. "Using a role." In a difficult situation, the student is invited to vividly imagine a role model, for example, a favorite movie character, enter this role and act as if “in his image”.
5. Voice and gesture control. The student is explained how the emotional state of a person can be determined by voice and gestures, it is told that a confident voice and calm gestures can have the opposite effect - to calm, give confidence.
6. "Smile". Teaching purposeful control of facial muscles. The student is given a number of standard exercises to relax the muscles of the face and explains the importance of a smile for relieving neuromuscular tension.
7. "Breath". Talks about the meaning of rhythmic breathing, suggests ways to use breathing to relieve tension, for example, exhaling twice as long as inhaling; in case of strong tension, take a deep exhalation twice as long as inhalation; in case of strong tension, take a deep breath and hold your breath for 20 to 30 seconds.
8. "Mental training." The situation that causes anxiety is presented in advance in all details, difficult moments that cause feelings, carefully, in detail, one's own behavior is thought out.
9. "Rehearsal". The psychologist plays a situation with schoolchildren that causes anxiety in him.
10. "Bringing to the point of absurdity." In the course of a conversation with a psychologist, as well as in some other, “calm” situations, the student is invited to play very strong anxiety, fear, doing it as if fooling around.
11. "Reformulation of the problem." It is known that one of the reasons hindering the productive activity of anxious children is that they are focused not only on its implementation, but also to a greater extent on how they look from the outside. In this regard, it is necessary to train their ability to formulate the goal of their behavior.
These and other techniques are quite effective, first of all, for students experiencing so-called open anxiety. In work with schoolchildren whose anxiety manifests itself as if in a latent form (often such children say that they do not experience anxiety, but constantly fail because of their bad luck).
What is this for?
When considering reactions to conflict, stereotypes of individual behavior are revealed depending on the formed system of relations: attitude towards the “I” (oneself); attitude towards “You” (the type of relationship with the parental family perceived from childhood); relation to "We" (surrounding society). Deviations in relation to the "I" are determined by the costs of education in childhood, expressed in extremes: either in insufficient attention to the child, or in excessive "binding hands and feet" caring. In the first case, the child usually develops an underestimated attitude towards himself, a feeling of his own insignificance. With excessive petty care, a child often develops selfishness, unsupported by independence, which, when confronted with real life, in which no one is going to do anything for him, is quickly replaced by resentment against society and social maladaptation. Attitude towards You is formed by absorbing from early childhood the atmosphere of domestic family relationships and after growing up is often transferred to relationships in one's own family. The relationship to the We is formed according to the pattern of the relationship of older family members to society and other people. If a child sees a discrepancy between words and deeds, then he ascribes hypocrisy to people, believing that one can say one thing and do another. It is necessary to pay attention to the development in schoolchildren of the ability to analyze their experiences and find their causes (introspection). To do this, you can invite them to first discuss the experiences or actions of their peers according to the scheme: “What happened”, “What the hero experiences and thinks”. What is the reason. Successfully or unsuccessfully he acted in this situation. What should he do. After that, the student can be offered to apply this scheme to himself, keeping a diary delineated in this way. Some of these records can later be discussed together with a psychologist. An important stage in working with "hidden" students is the development of criteria for their own success.
The difference between coping strategies in children of different sexes
Gender differences are basically natural, hereditarily determined. Boys more often use strategies: “I dream, I imagine”, ... “I watch TV”, ... “I'm sorry, I'm telling the truth”, “I try to relax, stay calm”. The girls most often had four strategies: “hug, hug, stroke”, “cry, sad”, “listen to music”, “try to relax, stay calm”. Boys use the “fight, fight” strategy twice as often as girls, and one and a half times more often use the “tease someone” strategy. Boys more often than girls resort to the “sleep” coping strategy as a necessary and effective way to restore physical strength. Girls are more likely than boys to use the strategies of “talking to myself, crying, sad, hugging, pressing, stroking.” These differences indicate a greater need for girls for close attachment, for emotional release through tears to themselves and others. Link to source?
According to psychologists, in all cultures, girls demonstrate better communication skills than boys - this is social sensitivity, the ability to use speech as a means of communication, the ability to empathize, express their emotions.
Children changed the frequency of using different coping strategies as they grew older. Younger students more often than older students switched to extraneous activities: “I walk, run, ride a bike” and watch TV, listen to music. Seniors, at the trend level, more often use the “think about it” method, i.e. comprehend and rationalize the current situation. Schoolchildren of the younger age group more often resort to behavioral strategies for coping with internal stress "I walk, run, ride a bike, watch TV, listen to music." Older children are able to comprehend a difficult situation - “think about it”, i.e. use intelligent protection methods. This is due to the age-related maturation of their speech and mental functions. Source?
METHODS OF SELF-REGULATION OF EMOTIONAL STATEIn tense emotional states, each person's facial expressions change, the tone of skeletal muscles increases, the rate of speech increases, fussiness appears, leading to errors in orientation, breathing, pulse, complexion change, tears may appear.
Emotional stress can subside if a person's attention switches from the cause of anger, sadness or joy to their external manifestations - facial expressions, tears or laughter, etc. This suggests that the emotional and physical states of a person are interconnected and mutually influence each other. on a friend. Therefore, apparently, the statements: “We laugh because we have fun” and “We have fun because we laugh” are equally legitimate.
The simplest, but quite effective way of emotional self-regulation is the relaxation of mimic muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their condition, one can learn to control the corresponding emotions. The earlier (according to the time when emotions arise) conscious control is activated, the more effective it is. So, in anger, teeth are clenched, facial expression changes. It occurs automatically, reflexively. However, it is worth “launching” self-control questions (“Are your teeth clenched?”, “What does my face look like”), and the facial muscles begin to relax. However, preliminary training is necessary in relaxing certain muscle groups on the basis of verbal self-orders.
It is especially important for a future teacher to master the skills of relaxing facial muscles. Exercises for relaxing facial muscles include tasks for relaxing one or a group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is the alternation of tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. During exercise, attention should be actively directed to the alternation of phases of tension and relaxation. This can be achieved with the help of verbal self-orders, self-hypnosis. As a result of repeated repetitions of these exercises, the image of one's face gradually appears in the mind in the form of a mask, as free as possible from muscle tension. After such a training, you can easily, by mental order, in the right one; moment to relax all the muscles of the face.
An important reserve in stabilizing one's emotional state is the improvement of breathing. Oddly enough, not all people know how to breathe properly. Unfortunately, this also extends to the teacher, whose breathing must be more perfect than anyone else. Not being able to breathe properly contributes to rapid fatigue. The student must know that a poorly delivered voice, insufficiently developed diction and tempo of speech, plus superficial, non-rhythmic breathing are the causes of a number of teacher's professional ailments, and with them a drop in his emotional tone.
Focusing your attention, it is easy to notice how a person's breathing changes in different situations: sleeping, working, angry, amused, sad or frightened breathe differently. As you can see, respiratory disorders depend on the internal state of a person, which means that arbitrarily ordered breathing should have an opposite effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation.
The basics of breathing exercises are borrowed from the yoga system. Their meaning is to consciously control the rhythm, frequency, depth of breathing. Different types of rhythmic
breaths include holding the breath of different durations and varying inhalation and exhalation.
Throughout the airways are abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase excites the vagus nerve, which, as a rule, has an inhibitory effect. In respiratory gymnastics, this property is used in the form of the so-called "evening" - soothing or "morning" - mobilizing breathing. The soothing type of breathing is characterized by a gradual lengthening of the exhalation to the duration of a double inhalation. In the future, the inhalations are already lengthened until they are equal to the exhalations. Then all phases of the respiratory cycle are shortened again.
Mobilizing breathing is, as it were, a mirror reflection of calming breathing: it is not exhalations that change, but inhalations, the breath is held not after exhalation, but after inhalation.
Breathing exercises can be successfully used in the educational process. It is useful to use calming breathing to extinguish excessive excitement and nervous tension, for example, at the beginning of a test, colloquium, test, exam, before public speaking, at a student conference. This type of breathing can neutralize the neuropsychic effects of the conflict, remove the “pre-launch” excitement and help you relax before going to bed. It is a simple but effective remedy for insomnia.
Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, promotes a quick and painless transition from sleep to wakefulness, and mobilizes attention. In the educational process, this type of breathing makes it possible to relieve drowsiness and lethargy in students engaged in the first shift, and "delay" the development of fatigue by the end of the school day. Breathing exercises are especially useful for stimulating the educational activities of evening students who come to classes after a tiring day at work. Therefore, it is advisable to “arm” with breathing exercises as a true and affordable means of controlling the emotional state of not only students, but also teachers. In addition to calming and mobilizing, there are four main types of breathing that are important in learning voluntary regulation of breathing: clavicular, thoracic, diaphragmatic and full.
Clavicular breathing is the shortest and shallowest. It can be defined as a slight raising of the collarbones upward along with a slight expansion of the chest on inhalation.
Thoracic breathing is deeper in the sense that more air is inhaled. It begins with the contraction of the intercostal muscles, which expand the chest in an upward and outward direction. In the chest type of breathing, there is a greater expansion of the chest, followed by raising the clavicles on inspiration. Thoracic breathing is the most common.
Diaphragmatic (abdominal) breathing is the deepest of all types of breathing. This type of breathing is typical for men. With such breathing, the lower sections of the lungs are filled with air: the diaphragm lowers, and the stomach swells. The movement of the diaphragm is the main cause of deep inspiration. During inhalation, the muscles relax, the dome of the diaphragm becomes flat, and the lower sections of the lungs, sucking in air, stretch. Depending on the inhalation or exhalation, intra-abdominal pressure changes, and thus, correct diaphragmatic breathing has a massaging effect on the abdominal organs.
And finally, full (deep) breathing includes the three described types of breathing, combining them into one. It starts with abdominal (lower) and ends with clavicular (upper) breathing. In the process of such combined breathing, not a single part of the lungs remains unfilled with air. Deep breathing is used to quickly relax and calm down in an unexpected or difficult situation.
The effectiveness of the influence of breathing exercises on the emotional state increases if they are used in combination with other methods of emotional self-regulation.
One of these methods is conscious concentration of attention. Concentration is the concentration of consciousness on a certain object of its activity. You can focus on your visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts, on the images that arise in the mind.
At the heart of concentration is the management of attention. Focus is based on:
the ability to focus on a certain
object;
on the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration;
on a fairly wide scope of attention - it allows you to simultaneously focus on different internal processes; on sensations in the body, on visual and auditory images, on mental operations, etc.;
on the ability to switch attention from external objects to the inner world of the individual, from one sensation, feeling, thought to another;
the ability to focus on one object.
Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is the creation of internal images in the human mind, i.e., the activation of the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. Having reproduced in your mind the images of the outside world, you can quickly escape from a tense situation, restore emotional balance.
A variation of visualization is the “plot imagination” exercises, which are based on the deliberate use of color and spatial representations of human consciousness.
Conscious representations are painted in the desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, blue, violet - the colors of peace; green - neutral. Color (temperature, sound, tactile) sensations are best supplemented with spatial representations. If you need to calm down, relax, you should imagine a wide, open space (sea horizon, spacious sky, a wide square, a vast theater hall, etc.). To mobilize the body to perform a responsible task, representations of cramped, narrow spaces with a limited horizon (a narrow street with tall houses, a gorge, a cramped room) help. Using these techniques allows you to cause the necessary emotional state at the right time (calm - a spacious seashore, a winter landscape in lilac twilight; invigorating - a summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the presented picture, feel it and fix it in your mind. Gradually, a state of relaxation and peace will arise, or, conversely, activity, mobilization.
The action of sensory reproduction is wide, and with the help of each of the sense organs, any mood can be simulated. You just need to be able to direct your emotional imagination along the right path. This is facilitated by "inspiration" exercises. Their originality lies in the fact that they are determined in each individual case by an extremely specific everyday situation and are not so much training as preparatory and corrective. Their common goal is to neutralize fear, fear of any responsible action (in a very wide range - from an exam or a sports competition to an intimate date).
When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any undertaking is a psychological attitude to success, an absolute
Confidence that the goal will be achieved. It is necessary to accustom yourself to success, luck, make it self-evident, habitual. For example, when the hostess carries a mountain of dishes from the kitchen, if she says: “Careful, do not drop!”, She will definitely drop her burden. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes X. Lindeman, a well-known autogenic training expert.
"Inspiration" exercises consist in "rehearsing" a tense situation, necessarily in conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows:
they are performed most often in the morning, sometimes in the afternoon, but neither
when at night;
the attention of the trainee is rigidly concentrated from
a large and medium circle of attention (wide, spacious rooms) and calm color representations (blue, blue, purple tones) to a small circle of attention
(narrow, cramped spaces) and invigorating color tones
(red, yellow, orange colors) or, in some cases, to the inner;
exercise is accompanied by musical
reinforcement: at the beginning of the exercise, calm, smooth music is used, then gradually the musical tempo speeds up.
Purposeful use of the proposed methods and techniques of self-regulation of the emotional state in the educational process will have a significant impact on the development of emotional stability of the future teacher.
^ Breathing exercises
Instructions for execution:
These exercises can be performed in any position. Only one condition is obligatory: the spine must certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. If the back is straight, then the respiratory muscles (mainly the diaphragm) can function easily and naturally. See for yourself how deep a breath a straight back allows you to take. Try to take a deep breath, first hunched over and lowering your shoulders, then straightening up and straightening your shoulders, and you yourself will feel a tremendous difference.
The correct position of the head is also very important: it should sit straight and loose on the neck. A relaxed, upright sitting head stretches the chest and other parts of the body upwards to a certain extent. Attention: in no case should the neck be convulsively tense! You have to see for yourself that she is really relaxed. Make it easy. While you are looking for which muscle is tense, relax your neck and try to keep it relaxed during breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to practice free breathing, constantly controlling it. This way of breathing should gradually be brought to automatism, become natural for you.
The method of performing breathing exercises
1. Sit on a chair (sideways to the back), straighten your back, relax
neck muscles.
2. Place your hands freely on your knees and close your eyes, which
so that no visual information prevents you from concentrating. Focus only on your breathing.
When performing the breathing exercise, breathe through your nose with your lips slightly closed (but by no means clenched).
For a few minutes, just control your
breath. Please note that it is light and free. Feel that the air you breathe in is colder than the air you breathe out. Just make sure that your breathing is rhythmic.
Now control the rhythm of your breathing. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Take a slow breath, while managing to count at an average pace from one to six. Then pause. Practice rhythmic breathing for about 2-3 minutes. The duration of the individual phases of breathing in this case is not so important - the correct rhythm is much more important. You can remember and repeat this simple way of rhythmic breathing at any time. Next, you should perform an exercise on any of the types of breathing described below.
Breathing exercise options
^ Exercise 1. "Clavicular (upper) breathing"
Starting position - sitting (standing, lying) straighten up (head, neck, back should be on the same line). Before you inhale, you should exhale the air and lungs. After exhaling, take a slow breath through the nose, raising the collarbones and shoulders and filling the uppermost sections of the lungs with air. When exhaling, the shoulders slowly fall down.
^ Exercise 2. "Chest (middle) breathing"
In order to more easily master the technique of medium breathing, you can put your palms on both sides of the chest and monitor its lowering and expansion. The starting position is the same as in the previous exercise. Exhale through the nose, while lowering the ribs, then - a full and long breath, expanding the chest. The shoulders and abdomen should remain motionless when inhaling (avoid protrusion of the abdomen). Then exhale again and inhale again.
^ Exercise 3. "Abdominal (lower) breathing"
For a more complete assimilation of this exercise, it is recommended to place your palms on your stomach in order to monitor the rise and fall of the abdominal wall.
The starting position is the same. Make a full exhalation, while the stomach is pulled inward (the diaphragm rises up). Then slowly inhale air through the nose, sticking out the stomach (the diaphragm goes down), without moving the chest and arms. The lower part of the lungs fills with air. Exhale the air again - the stomach goes deep inside (the air is exhaled from the lower lobes of the lungs).
^ Exercise 4. "Deep (full) breathing"
The starting position is the same, but it is preferable to lie on your back, since in this position of the body the muscles of the abdominal wall relax better.
Stage 1. Take a comfortable position. Place your left hand (palm down) on your stomach, or rather, on your navel. Now place your right hand in a comfortable position on your left. The eyes may remain open. However, with your eyes closed, it will be easier to perform the second stage of the exercise.
Stage 2. Imagine an empty bottle or bag inside you, where your hands are. As you inhale, imagine that the air enters through the nose, goes down and "fills this inner bag. As the bag fills with air, your hands will rise. As you continue to inhale, imagine that the bag is completely filled with air. The wave-like movement that began in the abdomen will continue in the middle and upper parts of the chest.The total duration of the breath should be 2 seconds, then, as the skill improves, it can be increased to 2.5-3 seconds.
Stage 3. Hold your breath. Keep air inside the bag. Repeat to yourself the phrase: "My body is calm." This step should not last more than 2 seconds.
Stage 4. Slowly begin to exhale - empty the bag. As you do this, repeat to yourself the phrase, "My body is calm." As you exhale, feel the previously raised belly and chest descend. The duration of this stage should not be less than the two previous stages. Repeat this four step exercise 3-5 times in a row. If you get dizzy, stop. If dizziness reappears on subsequent sessions, simply reduce the duration of the inhalation and/or the number of consecutive four-stage cycles performed.
Do this exercise 10-20 times daily. Turn it into your morning, afternoon and evening ritual and also use it in stressful situations. Since this relaxation option is in the nature of a skill, it is important to practice it at least 10-20 times a day. At first, you may not notice any immediate relaxation. However, after 1-2 weeks of regular practice, you will be able to relax “instantly” for a while. Remember that if you want to master this skill, you must practice it systematically. Regular, consistent practice of these daily exercises will eventually give you a more relaxed and gentle attitude towards everything, a kind of anti-stress attitude, and when you have stress episodes, they will be much less intense.
Breathing exercises with a tonic effect
^ Exercise 1. "Mobilizing breath"
Starting position - standing, sitting (back straight). Exhale air from the lungs, then inhale, hold your breath for 2 seconds, exhale - the same duration as inhalation. Then gradually increase the inspiratory phase. Below is a digital recording of a possible implementation of this exercise. The first digit indicates the duration of the inhalation, the pause (holding the breath) is enclosed in brackets, then the exhalation phase:
4 (2) 4, 5 (2) 4; 6 (3)4; 7 (3)4; 8 (4) 4;
8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8;
8 (4) 8; 8 (4) 7; 7 (3) 6; 6 (3) 5; 5 (2) 4.
Breathing is regulated by the account of the teacher conducting the classes, even better with the help of a metronome, and at home - by the mental account of the student himself. Each count is approximately equal to a second, while walking it is convenient to equate it to the speed of steps.
^ Exercise 2. "Ha-breathing"
Starting position - standing, feet shoulder width apart, arms 1 along the body. Take a deep breath, raise your arms through the sides up above your head. Retention of breath. Exhalation - the body sharply leans forward, hands are thrown down in front of you, there is a sharp release of air with the sound "ha".
^ Exercise 3. "Castle"
Starting position - sitting, body straightened, hands on knees, in the “lock” position. Inhale as you raise your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees.
Relaxing breathing exercises ^ Exercise 1. "Rest"
Starting position - standing, straighten up, put your feet shoulder-width apart. Take a breath. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely to the floor. Breathe deeply, watch your breath. Stay in this position for 1-2 minutes. Then slowly straighten up.
^ Exercise 2. "Respite"
Usually, when we are upset, we begin to hold our breath. Breath release is one way
Relaxation. Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep slow breathing, imagine that all your troubles disappear.
^ Exercise 3. "Calming breath"
Starting position - sitting, lying down. Slowly take a deep breath through your nose, at the peak of inhalation - hold your breath, then exhale slowly through your nose. Then again inhale, hold the breath, exhale - longer by 1-2 seconds. During the exercise, the expiratory phase increases each time. Taking more time to exhale creates a gentle, calming effect. Imagine that with each exhalation you get rid of stressful tension.
Below is a digital recording of a possible implementation of this exercise. The first digit indicates the conditional duration of inhalation, the second - exhalation. The brackets include the duration of the pause - breath holding: 4-4 (2); 4-5 (2); 4-6 (2); 4-7 (2); 4-8 (2); 4-8 (2); 5-8(2); 6-8(3); 7-8 (3); 8-8 (4); 8-8 (4); 7-8 (3); 6-7(3); 5-6 (2), 4-5 (2).
The exercise is regulated by counting (out loud or to yourself).
^ Alekseev A.A. Modern psychotherapy. Course of lectures: Humanist. agency "Academies, project". SPb., 1997.
Gabdreeva G.Sh. Self-management of the mental state: Proc. allowance. Kazan, 1981.
Stress of life: Collection. SPb., 1994.
Exercises for self-regulation of the emotional state through external manifestations of emotions
Exercise
"Self-control of external expression of emotions"
At the moment of action of stressful factors, with the growth of emotional stress, it is necessary to ask yourself questions of self-control:
What does my face look like?
Am I not bound?
Are my teeth clenched?
How do I sit?
How do I breathe?
If signs of tension are detected, it is necessary:
1. Arbitrarily relax the muscles. To relax mi
muscle muscles use the following formulas:
The muscles of the face are relaxed.
Eyebrows are loosely parted.
The forehead is smoothed.
Relaxed jaw muscles.
Relaxed mouth muscles.
The tongue is relaxed, the wings of the nose are relaxed.
The whole face is calm and relaxed.
It is convenient to sit down, become.
Take 2-3 deep breaths and exhale to “knock down” the learning
puppy breath.
Establish a calm breathing rhythm.
A person knows how his face changes depending on the internal state; within certain limits, he can give the person an expression appropriate to the situation. It is worth looking at yourself in the mirror slowly and carefully in a normal situation, and then giving it the expression of a person in a balanced state by will, as a mechanism for stabilizing the psyche can work according to the feedback scheme.
Force yourself to smile in a difficult moment. Keeping a smile on the face improves mood, as there is a deep connection between mimic, bodily reactions and experienced emotions.
^ Marishchuk V.L., Platonov K.K., Pletnitsky E.A. Tension in flight. M., 1969. Psychology of business communication / Ed.-comp. Yu.A. Fomin. Minsk, 1999.
Exercises to relax the muscles of the face
Execution Method
Performing these exercises, one must strive to ensure that the muscles that are not being exercised at the moment are relaxed. Breathe evenly and calmly through your nose. Attention should be focused on the state of the exercised muscles. At the same time, it is important to achieve vivid ideas and sensations with relaxation and tension of various muscle groups. Gradually, the image of a face-mask, completely free from muscle tension, appears in the mind.
After some training in relaxing and fixing the corresponding conditioned reflex connections with verbal formulations, it is easy to relax all the facial muscles by "mental order".
"Mask of Surprise" Close eyes. With a slow breath, raise your eyebrows as high as possible, say to yourself: "The muscles of the forehead are tense." Hold your breath for a second and
lower your eyebrows with an exhale. Pause 15 seconds. Repeat the exercise 2-3 times.
eye exercise "Zhmurki". With a slow exhalation, gently lower the eyelids, gradually increase the tension in the muscles of the eyes and, finally, close them as if shampoo had got into them, squint as much as possible. Say to yourself: "The eyelids are tense." Then a second breath holding and muscle relaxation, breathing is free. Leaving the eyelids down, say to yourself: "The eyelids are relaxed." Repeat the exercise 2-3 times.
Nose exercise "Disturbance". Round the wings of the nose and tighten them, as if you are very much indignant at something, inhale and exhale. Say to yourself: "The wings of the nose are tense." Inhale, as you exhale, relax the wings of the nose. Say to yourself: "The wings of the nose are relaxed." Repeat the exercise 2-3 times.
"Kissing Mask" Simultaneously with inhalation, gradually compress your lips, as if for a kiss, bring this effort to the limit and fix it, repeating: "The muscles of the mouth are tense." Hold your breath for a second, relax your muscles with a free exhalation. Say: "The muscles of the mouth are relaxed." Repeat the exercise 2-3 times.
"Mask of Laughter" Squint your eyes slightly, with an inhalation gradually smile as widely as possible. With an exhalation, relax the tense muscles of the face. Repeat the exercise several times.
"Mask of Discontent". With inhalation, gradually clench your teeth, close your lips tightly, tighten your chin muscles and lower the corners of your mouth - make a mask of discontent, fix the tension. Say to yourself: "The jaws are compressed, the lips are tense." With an exhalation, relax the muscles of the face - open the teeth. Say to yourself: "The muscles of the face are relaxed." Repeat the exercise several times.
Chernikova OA, Dashkevich OV Active self-regulation of an athlete's emotional states. M., 1971.
^ Focusing exercises
Methodology for performing concentration exercises:
The room in which it is supposed to be practiced must be isolated from strong sounds. Sit on a chair in a comfortable position to the back, so as not to lean on it (the chair must be with a hard seat, otherwise the effectiveness of the exercise will decrease). Put your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects). Breathe through your nose calmly, not tensely. Try to focus only on the fact that the inhaled air is colder than the exhaled air.
It is necessary to perform relaxation-concentration exercises for several minutes. Time is not limited: you can exercise as long as it gives pleasure. After doing the exercises, run your palms over your eyelids, slowly open your eyes and stretch. Concentration exercise options Exercise 1. "Concentration on the account"
^ Teacher's instruction:
Mentally count slowly from 1 to 10 and focus on this slow count. If, at some point, your thoughts begin to dissipate and you become unable to concentrate on the count, start counting from the beginning. Repeat the count for several minutes.
^ Exercise 2. "Concentration on the word"
Teacher's instruction:
Choose a short (two-syllable is best) word that evokes positive emotions in you or that brings back fond memories. Let it be the name of a loved one, or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish ... If the word is two-syllable, then mentally pronounce the first syllable on the inhale, the second on the exhale. Focus on "your" word, which from now on will become your personal slogan with concentration.
^ Exercise 3. "Focusing on the subject"
Teacher's instruction:
Attention! There is a spotlight in your head. Its beam can illuminate anything with immense brightness. This spotlight is your attention. We control his beam! Within 2-3 minutes, we “illuminate with a spotlight” any object. Everything else goes into darkness. We look only at this subject. You can blink, but the gaze must remain within the subject. We return to it again and again, look at it, find all the new lines and shades ...
^ Exercise 4. "Focus on the sound"
Teacher's instruction:
And now we focused our attention on the sounds outside the window (wall) of the office. Let's listen to them. To better concentrate, you can close your eyes. Select one of the sounds. We listen to it, we listen, we hold it.
^ Exercise 5
Teacher's instruction:
Focus on your bodily sensations. Direct the beam of your attention to the foot of your right foot. Feel the toes, the sole. Feel the contact of the feet with the floor, the sensations that arise from this contact.
Focus on your right hand. Feel the fingers, the palm, the surface of the hand, the whole hand. Feel your forearm, elbow; feel the contact of the armrest of the chair with your hand and the sensation it causes. Feel the left hand in the same way.
Feel the lower back, back, contact with the chair.
Focus on the face - nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air on your face.
^ Exercise 6. "Focusing on emotions and mood"
Teacher's instruction:
Focus on inner speech.
Stop inner speech.
Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Recall the joyful events of your life.
We come out of a state of relaxation.
Reflection on your emotional state.
^ Exercise 7. "Focusing on feelings"
Teacher's instruction:
Close your eyes. Focus on inner feelings. Mentally choose one of those present here - it can be your neighbor, friend or any other person from the group.
What feelings do you have towards him? Are you happy with him, do you like him, you can't stand him, is he indifferent to you?
Understand your feelings, acknowledge them.
^ Exercise 8. "Concentration on a neutral subject"
Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:
Write down 10 names of objects, things, events that give pleasure.
Slowly count objects that are not emotionally colored in any way: leaves on a branch, letters on a printed page, etc.
Train your memory by remembering 20 actions performed yesterday.
Within two minutes: remember the qualities that you like most about yourself, and give examples of each of them.
Have you managed to focus your attention on one object for a long time?
What is easier to focus on: an object or a sound?
What does it depend on?
What properties of attention are necessary for concentration?
Visualization exercises
Exercise 1
Teacher's instruction:
Sit comfortably. Close your eyes. Focus on your breathing. Breathe in and out mentally and deeply. WITH
With each inhalation and exhalation, you become more and more calm and focused on your sensations. Breathe easily and freely. The body relaxes more and more. You are warm, comfortable and calm. You breathe in fresh, cool air. You calm down and tune in to the new work. We begin to master the methods of forming figurative representations. I will pronounce individual words, and you must pronounce them to yourself, focusing on their content. After that, you aim to imagine images of the words you heard.
Let's start with visual images:
orange 6) light
sea 7) play
glade 8) gentle
flowers 9) build
bird 10) weave
Teacher's instruction:
Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. And now let's try to recreate in our imagination a complete picture, a complete image.
Imagine a beach by the sea. Hot day. The sun is burning. You are in a bathing suit. With pleasure we stretch out on the sand ... We look at the sea. You can see the heads of the swimmers... Let's take a closer look at the horizon line. What appeared there? We peer carefully ... And what is happening around, on the shore? ..
The sun is beating down hard, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?..
The images are gone. Focus your attention on your body. They clenched their hands. They opened their eyes.
^ Exercise 3. "Shelter"
Teacher's instruction:
Imagine that you have a comfortable safe haven where you can hide whenever you want. Imagine a cabin in the mountains or a forested valley, a personal ship, a garden, a mysterious castle... Mentally describe this safe and comfortable place. When you go to bed, imagine that you are heading there. You can relax there, listen to music or talk with a friend. After doing this a few times, you can fantasize like this throughout the day. Close your eyes for a few minutes and enter your personal retreat.
Reflection:
Did you manage to see the whole picture, to evoke the corresponding bodily sensations?
What images emerged?
Teacher's instruction:
Focus on your feelings, activate your emotional memory. I will name abstract concepts, try to see the images that are associated with them:
happiness bondage
freedom dignity
Submission dream
Reflection of sensations, emerging images.
^ Exercise 5
Teacher's instruction:
Recall and describe the most wonderful experiences of your life; the happiest moments - delight, joy, happiness. Imagine that this situation has repeated and you are now in this state of happiness, joy. Imagine what images - visual, auditory, kinesthetic - accompanied this state. “Make” the same face: the same smile, the same sparkle in the eyes, the same blush, the same rapid pulse, etc. Feel this state with your whole body: with an energetic posture, beautiful posture, confident gait, expressive gestures, etc. e. Try to retain and remember these physical manifestations of joy and happiness, so that you can then reproduce them at your own will.
It is very useful to start each lesson (and in general every day) like this: remember something pleasant that causes a smile, tune in to good relationships with colleagues, children, loved ones.
Discussion:
What images were easier for you to recreate?
What helped you to recreate figurative representations, what
hindered?
What role does visualization play in self-regulation of the emotional state?
Gadzhieva N.M., Nikitina N.N., Kislinskaya N.V. Fundamentals of self-improvement. Self awareness training. - Yekaterinburg, 1998.
Mitina L.M. The teacher as a person and a professional (psychological problems). M., 1994.
Psychology of business communication / Ed.-comp. Yu. A. Fomin. Minsk, 1999.
Story Imagination Exercises
^ The purpose of the exercises: train deliberate modeling of various emotional states, learn to balance the processes of excitation and inhibition.
^ Exercise "Visual Images"
It is proposed to choose an object that is brightly colored with a certain color, preferably without shades. The color is chosen according to the state that is being modeled: red, orange, yellow - activity colors; blue, blue, violet - the colors of peace; green - neutral.
It is necessary to say to yourself several times the name of a color. In the imagination, the outlines and color of this object will arise. Gradually, a state of relaxation and peace will arise, or, conversely, activity, mobilization.
^ Exercise "Park" (to create a mood of peace, inner comfort, deep relaxation)
Self-order:
“Green-green greens. Green-green foliage. Green leaves rustle.
Imagine yourself in the park on a warm and sunny summer day: sun glare interspersed with shadows from the foliage; the body is warm, but not hot, the foliage is fresh, bright; spacious clearings and alleys stretching into the distance, leaves rustling in a gentle breeze, distant and vague voices of people; the smell of fresh foliage (temperature image, color, spatial, sound, tactile, olfactory).
^ Exercise "Siren"
Self-order:
“A booming, booming rumble.
A booming, booming siren.
The booming siren is moving away."
Imagine the booming sound of a steamship siren over a night raid.
The wall of the pier in the port at night, a brightly lit steamer preparing to depart, the navigation lights of ships gliding along the dark roadstead. Further development of the plot - the steamer leaves for a voyage, the gangway is removed, the strip of black oily water between the side and the quay wall becomes wider, the voices of those seeing off and sailing away; the steamer is already far away, you can't make out the faces; his luminous silhouette moves; the receding siren sounds again, the running lights seem to glide through the air. The water smells of algae, resin and the sea (olfactory image); evening coolness (temperature image).
The exercise is accompanied by musical accompaniment (calm, melodic music). The way out of autogenic immersion is natural sleep, since attention in this case is not concentrated, but dispersed, goes from a small circle to a medium and large one.
^ Exercise "Carpet"
(to create a feeling of coziness and comfort)
The main sensory representations are tactile (tactile).
Self-order:
“Fluffy, fluffy fluff. Fluffy fluffy carpet. The fluffy carpet is undead."
Imagine the touch of bare feet on a fluffy carpet, large and warm, in a large cozy room. The room must be necessarily large, not crowded with furniture (spatial image); lighting - in warm yellow-orange tones (color image).
^ Exercise "Lemon"
(to create an atmosphere of friendly, friendly communication and good mood)
The main sensory representations are taste.
Self-order:
“Acid-acidic acid. Sour-sour lemon. Sour lemon in a glass of tea.
Imagine the taste of tea or coffee with lemon sourness. Visual image (color and spatial) - a bright but limited circle of light above the table, the rest of the room loses
Xia in the twilight, The table is laid, but already in disarray. At the table are friends. The conversation is a little noisy, a little rambling, but interesting. The memory of the taste of lemon evokes, apart from
among other things, salivation, which in turn stimulates appetite.
^ Exercise "inspiration" "Responsible exam"
The condition to be corrected is fear, fear of failure, uncertainty in one's knowledge.
The time of the "rehearsal" training is morning or afternoon (but not the evening before the exam!).
During the exercise, you must first achieve muscle and psychological relaxation, extinguishing fear and anxiety. From the moment the "transitions" from the spacious rooms of the lobby and corridors to the tighter ones (audiences, office) begin, mobilization takes place. Narrows and focuses attention.
Musical reinforcement - calm smooth music. Represented colors - blue, blue.
^ Teacher's instruction:
Imagine a spacious hall or lobby of an institute. You walk calmly, with a confident gait, without a hint of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations related to it, and only answer the greetings of acquaintances with a smile. In a word, you "hold on".
You move from the vestibule to the corridor, from the corridor to the auditorium adjacent to the professor's office, that is, from spacious rooms to tighter ones. As you do this, your step, without speeding up, becomes more and more precise, your gait more and more confident, your posture straight. In front of the examiner's door, you willfully “cross out” all memories of the material that you think you have forgotten or have not learned enough. You do not think in this brief moment about anything that relates to the upcoming subject, in your brain there is a chaotic rush of thoughts. Of course, you are excited, and this is quite natural. It is not the excitement before the exam that is dangerous, but the excessive excitement that causes confusion and fussiness. Some emotion is needed - it mobilizes.
But here you are called and you are in front of the examiner's table. You don't choose a ticket, you take the first one that comes along. For you, all tickets are equivalent, you know the educational material. And, indeed, the questions of the ticket that you got are exactly what you need. You, in fact, could answer without preparation, but you should not behave arrogantly - it is better to sit down and put your thoughts in order. And as soon as you begin to do this, the chaotic train of thoughts is replaced by their smooth and even flow - the knowledge you have accumulated emerges in your mind in a harmonious order, and you are ready to state them in the same order ...
^ Belyaev G.S., Lobzin B.C., Kopylova I.A. Psychohygienic self-regulation. L., 1977.
Ways of situational self-regulation while being in a tense situation
It is necessary to equip students with methods of direct self-regulation of the emotional state during the action of stressful factors. For these purposes can be used:
Self-persuasion, self-orders that cause a calm state, self-hypnosis of calmness and endurance are necessary for the mood to work: “Today I do not pay attention to trifles”, “I am completely calm”, etc.
Self-control of the emotional state by external expressions of emotions: facial expressions, pantomime, somatics, the nature of speech, the presence of muscle tension, increased respiratory rate. You can control the external expression of emotions by "launching" questions
self-control: “What does my face look like?”, “Am I constrained?”, “Are my teeth clenched?”, “How do I sit (stand)?”, “How do I breathe?”. If signs of tension are detected, it is necessary to arbitrarily relax the muscles, sit down (become) comfortable, establish a calm breathing rhythm: take 2-3 deep breaths and exhale to bring down rapid breathing.
Calming breathing exercises (soothing breathing, deep breathing). You can use the following breathing exercise: do
take a deep breath, directing the air flow into the lower abdomen, hold your breath for a couple of seconds, and then slowly release the air through your mouth in an even stream. Repeat the exercise 3-5 times. Thus, the tension of the body and brain is removed, a balanced state is created.
The use of images of concentration and visualization - focusing attention and imagination on a specific object (visual, sound, bodily and other sensations).
Count to 10 before taking action.
mistake, incompetence, emotionality Distraction - try as brightly as possible to imagine a situation in which you usually feel most calm and comfortable, put yourself in this situation.
^ Elkanov SB. Fundamentals of professional self-education of the future teacher. M., 1989.
Marishuk V.L., Platonov K.K., Pletnitsky E.A. Tension in flight. M., 1969..
Chernikova O.A., Dashkevich O.V. Active self-regulation of the athlete's emotional states. M., 1971.
First aid after stress factors
There is a system of methods of emotional self-regulation, which must be used immediately after the action of stress factors on the human body. It includes the following methods:
Take every chance to wet your forehead, temples and arteries on your hands with cold water.
Slowly look around, even if the room is familiar. Looking from one object to another, mentally describe their appearance. Mentally say to yourself: "Brown desk, white curtains." Focus on each individual subject
can be distracted from internal stressful tension, switch attention to a rational perception of the environment.
Look out the window at the sky. Focus on what you see.
Having collected water in a glass, slowly, as if with concentration, drink it. Concentrate on the sensations when the water flows down the throat.
Imagine yourself in a pleasant environment - in the garden, on the beach, on a swing, in the shower.
Apply calming formulas "Today I do not pay attention to trifles."
There are many physiological mechanisms of discharge that have a restorative effect on a person.
the emerging feeling of irritation, aggression can be removed with the help of physical relaxation: kick an imaginary object several times, box a pillow, “let off steam”;
defuse emotions - speak out to the end to someone. When a person speaks out, his excitement decreases, he can realize his mistakes and make the right decision;
in order to quickly normalize the state after troubles, it is necessary to give yourself increased physical activity (20 - 30 squats, running in place, climb on foot to the 3rd-5th floor);
find a place where you can speak out loud, shout something that outrages, offends, cry. Let it be an empty room. As these actions are performed, irritation, anger, resentment will go away;
another way is "empty chair". Imagine that a person who offended you is sitting on it, pour out feelings. Now he can say whatever he wants.
Switch to an interesting activity, a favorite pastime is to create a new dominant. When overexcited, a dominant focus of excitation is formed in the cerebral cortex, which has the ability to inhibit all other foci, subjugates all the activity of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. The more exciting the business, the easier it is to create a competitive dominant.
Recall pleasant events from your own life. Imagine that this situation has repeated and you are in this state of joy. Make the same face, smile, feel this state with your whole body: posture, posture, gestures, gait.
Use logic tricks. The inclusion of rational activity in the perception and process of responding to an external stimulus significantly changes a person's behavior and corrects emotional reactions.
It must be remembered that with strong emotional arousal, a person inadequately assesses the situation. In an acute emotional situation, you should not take any
what decisions. Calm down, and then think it over according to the principle: "I'll think about it tomorrow."
To make a general reassessment of the significance of the situation according to the type: “I didn’t really want to” or to be able to extract something positive even from failure, using the “but” technique.
Calmly analyze the situation, try to clearly
Recognize the possible negative consequences and come to terms with the worst of them. Having realized the worst outcome and reconciled with it, calmly consider the solution to the situation.
^ Prevention methods
adverse emotional states
To prevent adverse emotional states, you can use the following methods:
Efficiently spend your emotional and energy resources. The power of the mind is able to neutralize the negative impact of many events and facts. Be an optimist. Ignore the dark side of life, evaluate events and situations positively.
^ For this you should:
To live under the motto "In general, everything is fine, but what is done is done for the better."
Accept unsatisfactory life circumstances as temporary and try to change them for the better.
Notice your achievements, successes and praise yourself for them, rejoice at the goals achieved.
Do not “chew” in your mind the conflicts that have occurred and the mistakes made. Understand their cause, draw conclusions and find a way out.
If there is a problem, a conflict, resolve them in a timely and deliberate manner.
Make it a rule to communicate longer and more often with pleasant people. With those who are unpleasant, gently and imperceptibly limit communication. If interaction with an unpleasant person is unavoidable, convince yourself that what is happening is not worth reacting emotionally.
Recognize for any person the right to free expression of his individuality. Everyone shows his individuality in the way that suits him, and not the way you do it or how you would like it. It is necessary to be more flexible in the assessments of other people, not to try to remake the partner, to fit him to yourself.
This method demonstrates spiritual kinship with other people, helps to develop humanity in oneself. When observing another person, pay special attention to those traits of his character in which you are similar to him. When someone does something you don't like, remind yourself that you do things like that sometimes too. By constantly reminding yourself that other people's mistakes are nothing special, you can quickly and effectively release tension.
Develop the dynamism of installations. A person with a large set of flexible attitudes and a fairly large number of different goals, who has the ability to replace them in case of failure, is better protected from negative stress than someone who is focused on achieving a single, main specific result.
Boyko VV Energy of emotions in communication: a look at oneself and others. M., 1996.
If people did not have feelings, if they were indifferent, they would not know either excitement and anxiety, or joy and happiness. A person who wants to get an answer to the question of how to calm down wants to get rid of negative experiences, filling life with positive and harmony.
Steps to Serenity
A person is most nervous in a situation of uncertainty. In any exciting situation, you need to deal with it. How to quickly calm down if you do not understand what is happening? Knowledge gives a person confidence in what is happening.
- Clarifying the situation is the first step to peace of mind in a particular setting.
- The second step is to use self-regulation techniques to calm down enough to think quickly and clearly in a difficult situation.
- The third step is to analyze what is happening and decide on a course of action.
If the threat is real or potentially dangerous, you need to be able to easily and quickly put thoughts and emotions in order in order to take measures to eliminate the danger or avoid it.
For example, if a person gets lost in the forest, one should not succumb to panic and excitement, but by maintaining a sober mind, be able to quickly find the way home.
If anxieties, worries and fears are excessive and unreasonable, self-regulation methods are needed to balance mental processes.
Most people worry about trifles. For overly anxious individuals, worries and negative experiences are a habitual occupation and way of life.
For example, people are worried and cannot calm themselves down at a job interview. The reason for such excitement is the exaggerated value of the event. The interview is not a life-threatening situation, the person simply doubts himself and is afraid to make a negative impression. Excitement plays a cruel joke with him, does not allow him to think soberly, slows down reactions, makes speech intermittent and incoherent. As a result, excitement and anxiety justify themselves.
A person needs to use methods of self-regulation in such and other similar situations when the significance of an event is exaggerated.
Methods and techniques of self-regulation
How to calm down and without resorting to taking medication? It is necessary to use methods of self-regulation of the mental state.
Self-regulation is the management of the psycho-emotional state by influencing the mind with words, mental images, proper breathing, toning and relaxing muscles.
Self-regulation is designed to quickly calm down, eliminate emotional stress and normalize the emotional background.
How to calm down, not knowing the special techniques of self-regulation? The body and consciousness usually themselves suggest how to do this.
Natural methods of self-regulation:
- smile, laugh;
- switching attention to a pleasant object;
- support of a loved one;
- physical workout;
- observation of nature;
- fresh air, sunlight;
- pure water(wash, take a shower, drink water);
- listening to music;
- singing, screaming;
- reading;
- drawing and others.
Methods that form the ability to manage the psychological state:
- Proper breathing. You need to take a slow and deep breath, hold your breath and slowly, completely exhale, imagining how the tension goes away.
- Autotraining. Self-hypnosis is at the heart of autogenic training. A person meaningfully repeats positive phrases many times until he believes what he is saying. For example: "I remain calm, I am calm."
- Relaxation. Special relaxation exercises, massage, yoga. By relaxing the muscles, you can balance the psyche. The effect is achieved through the alternation of muscle tension and relaxation.
- Visualization. The technique involves recreating in the imagination a pleasant memory or picture that evokes positive emotions. This state is called resource. Having plunged into it, a person feels positive feelings.
Exercises for self-regulation
Special exercises aimed at regulating the mental state in a particular situation help to find peace. There are many such exercises developed, you can choose the most convenient to use, fast and effective.
Some special exercises and ways to calm down quickly:
- Exercise "Swinging"
In a standing or sitting position, you need to relax and tilt your head back so that it is comfortable, as if lying on a pillow. Close your eyes and begin to sway slightly, with a small amplitude from side to side, back and forth or in a circle. You need to find the most pleasant rhythm and pace.
- Exercise "Disclosure"
In a standing position, you need to make several swings with your hands in front of your chest to the sides, in a circle, up and down (classic warm-up exercises). Stretch straight arms forward and relax, start slowly spreading to the sides.
If the arms are relaxed enough, they will begin to diverge, as if by themselves. The exercise should be repeated until there is a feeling of lightness. Spreading your arms, imagine how the perception of life expands, open arms towards the positive.
- Exercise "Point of relaxation"
In a standing or sitting position, you need to relax your shoulders, lower your arms freely. Start slowly rotating your head in a circle. When you find the most comfortable position and want to stop, you need to do it.
After resting in this position, continue rotational movements. By rotating the head, represent movement towards harmony, and at the point of relaxation, feel the achievement of this goal.
A positive effect can be achieved just well and quickly by shaking the hands several times, as if shaking off water. Imagine that stress and nervousness flies off your fingertips.
In order to relax the muscles, you need to jump on the spot, as if shaking off the snow.
- Exercise "Sunny Bunny"
The exercise is suitable for both adults and children. It is pleasant, playful, fun.
Take a comfortable position, sitting or reclining, relax all the muscles. Close your eyes and imagine yourself in a sunny meadow, a beach, a river bank, or some other pleasant place where the sun is shining. Imagine how the gentle sun warms the body and, together with sunlight, the body is saturated with peace and happiness.
A sunbeam ran over her lips and drew a smile, across her forehead, relaxing her eyebrows and forehead, slipped onto her chin and relaxed her jaw. A sunbeam runs through the body and relaxes all its parts in turn, gives peace, removes excitement. You can add the sounds of nature: the splashing of waves, the singing of birds, the sound of leaves.
Duration of exercises: from one to fifteen minutes. You can perform them in a complex, several times a day.
With simple exercises, you can return a sense of joy in life, self-confidence, calm down and come to peace of mind.
Feelings are an integral part of life
Is it possible to avoid worries and worries all the time, or is it better to learn self-regulation?
- Not everyone can manage to find peace in a difficult situation, but everyone can try to do it.
- Both positive and negative emotions and feelings, unrest people need in order to survive. They are always natural. Some of them are congenital, others are acquired.
- The problem and difficulties are negative emotions, feelings, thoughts, worries and anxieties that are excessive, unreasonable, pathological.
- Modern life is perceived by the body as a continuous stream of threats, dangers, unrest and stressful situations. To maintain peace of mind and health, you need to know the answer to the question of how to quickly calm down.
- The depth of experiences is determined by the characteristics of the individual. The child learns to be nervous by looking at others. Anxious parents have children who grow up to be anxious individuals.
- Excessive experiences are caused by self-doubt, fatigue, negative past experiences, excess of the significance of events and other reasons.
Development of assertiveness (internal balance)
A person is nervous when he feels an existential threat. Physiological reactions during strong excitement are designed to activate the hidden reserves of the body to deal with troubles. The heart begins to beat faster so that the muscles come into tone, and the blood circulates better, supplying the brain with oxygen.
When a person is very worried and does not know how to calm himself, he either behaves passively, confused and frightened, or aggressive and unrestrained.
These strategies are ineffective. The most profitable strategy for survival in society is the ability to maintain an internal balance, in which a person has his own opinion, an independent view of the situation, a calm perception of reality.
The ability of a person to independently regulate their own behavior and be responsible for it is called assertiveness.
- A person in an assertive state looks at life calmly, analyzes and makes informed decisions, does not succumb to manipulation, uses self-regulation techniques. The internal position of a person is stable, he is self-confident, balanced, a difficult situation is perceived by him as under control.
- Assertiveness implies the ability to quickly move away from the problem, ease of perception and a small degree of indifference. You need to become an outside observer of the ongoing event, interested, but not involved.
- Such behavior can be perceived by others as soulless and indifferent, but it allows a person to maintain inner peace and harmony. Advice to look at life easier and not take everything to heart implies the development of assertiveness.
- Self-regulation methods are aimed at developing assertiveness as the ability to quickly stop unrest, look at oneself from the outside, give an objective assessment of what is happening and make a reasonable decision.
