Self-regulation - what is it in psychology. Concept, features and functions. Methods of psychological self-regulation

Factors in the combat situation have a powerful impact on the psyche of a warrior. The level of this impact on an untrained person is especially high, who, as a rule, becomes unable to perform combat missions efficiently. Research by American psychologists has shown that only one out of 4 soldiers on the battlefield conducts targeted fire at the enemy, the rest either create a “noise effect” or do not participate in the battle at all.

Practice shows that one of the most effective ways to solve this problem is a system of psychological training for military personnel. The winner is not the one who is more physically developed or has a larger arsenal of techniques, but the one who is superior to the enemy psychologically, is able to manage his condition, be collected and decisive at a critical moment, can maximally mobilize and use all the body’s reserves in a seemingly hopeless situation and psyche.

To achieve the necessary mental states, various methods of psychological preparation are used, from simple breathing and physical techniques to complex techniques of meditation, suggestion, self-hypnosis, etc. Any person who has elementary will and self-discipline, as well as the desire to find the necessary information, is capable of making significant progress in self-improvement of his mental qualities and acquiring the necessary skills to manage his body and psyche in a short period of systematic study.

Where to start practically working on yourself?

Since the range of self-influence methods is quite wide, and a number of them are quite complex and require methodological guidance from trained specialists, it is advisable to follow the principle “from simple to complex.” Mastering self-influence skills can begin with physiological methods. They are quite simple, and quite effective in themselves. themselves and enter integral part into complex methods of mental training. The most important thing is that before starting classes, clearly set yourself a goal that you plan to achieve: relieve excess tension, eliminate anxiety or excitement, or, conversely, mobilize and intensify the body’s activity.

Breath control

Breathing is not only the most important life support function of the body, but also effective remedy influence on muscle tone and emotional centers of the brain. Slow and deep breathing reduces the excitability of nerve centers and promotes muscle relaxation. Frequent breathing, on the contrary, ensures a high level of body activity. It was also noticed that during inhalation, mental tone is activated, and during exhalation it decreases. By changing the type, rhythm, breathing, duration of inhalation and exhalation, a person can influence many functions, including mental ones.

For initial development, we can offer two types of breathing: lower (abdominal) and upper (clavicular). Lower breathing is used when it is necessary to overcome excessive anxiety, overcome anxiety and irritability, and relax as much as possible for quick and effective rest. It is the most productive, since the largest number of pulmonary vesicles (alveoli) are located in the lower parts of the lungs.

Performed abdominal breathing in the following way. Whether sitting or standing, you need to release tension from your muscles and focus on your breathing. Then 4 stages of a single breathing cycle are performed, accompanied by internal account to facilitate learning.

At the count of 1-2-3-4, a slow inhalation is carried out, while the stomach protrudes forward, the abdominal muscles are relaxed, and the chest is motionless. For the next four counts (1-2-3-4), hold your breath and exhale smoothly for 6 counts (1-2-3-4-5-6), accompanied by pulling the abdominal muscles towards the spine. Before the next inhalation there is again a pause of 2-4 counts. It should be remembered that you need to breathe only through your nose and as smoothly as if a feather was hanging in front of your nose at a distance of 10-15 cm, and it should not flutter. After just 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

If you need to cheer up after monotonous work, relieve fatigue, prepare for active work, then upper (clavicular breathing) is recommended. It is carried out by vigorously taking a deep breath through the nose with raising the shoulders and exhaling sharply through the mouth. In this case, there are no pauses between inhalation and exhalation. After just a few cycles of such breathing, you will feel a feeling of “goosebumps” on your back, freshness, and a surge of vigor.

Controlling skeletal muscle tone

The ability to relax, relieve muscle tension that arises under the influence of mental stress, allows the body to receive good rest, quickly restore strength and relieve neuro-emotional tension. As a rule, it is not possible to achieve complete relaxation of all the muscles of the body at once. Therefore, it is recommended to sequentially relax various muscle groups in compliance with a number of rules.

Firstly, the purpose of performing the exercises is to realize and remember the feeling of a relaxed muscle in contrast to its tension. Secondly, each exercise consists of three phases: tense - feel - relax. In the initial phase, the tension of a selected muscle group increases smoothly, then the maximum tension is maintained for several seconds until the muscles tremble, and the tension is released abruptly (relaxation phase). It must be taken into account that a completely relaxed muscle seems to “sag”, and a feeling of heaviness arises in it. Thirdly, slow tension corresponds to a slow inhalation, relaxation is synchronous with a free, full exhalation.

The procedure is as follows. Sit in a chair, relax, place your hands on your knees, spread your legs comfortably. Close your eyes. Inhale and exhale slowly and deeply two or three times, paying attention to the passage of air into the lungs, to the diaphragm and back. Now extend your right hand and clench it tightly into a fist. Feel the tension in your fist as you clench it. After 5-10 seconds of concentrating on the tension, relax your hand. Unclench your fist and notice how the tension recedes, and a feeling of relaxation and comfort takes its place. Focus on the differences between tension and relaxation. After about 15-20 seconds, clench your hand into a fist again, study the tension for 5-10 seconds, then relax your hand. Feel relaxed and warm. After 15-20 seconds, repeat the procedure with your left hand.

There are many techniques that help military personnel adequately respond to a combat situation and successfully complete the tasks facing them. These include various methods of mental self-regulation, such as ideomotor training, as well as situational-imaginative psychoregulatory training created on its basis, individual psychophysical training, heterotraining, as well as autogenic training and attitudes. This group should also include such well-known forms of emotional infection and energetic mobilization of military personnel as oath rallies, farewell rituals to fallen comrades, meetings with eyewitnesses of enemy atrocities in occupied territory, etc.

Mental self-regulation is regulation various conditions carried out by the person himself with the help of his mental activity.

Mental self-regulation (PSR) is the influence of a person on himself with the help of words and corresponding mental images. In other words, it is self-influence for the purposeful regulation of mental activity, processes, reactions and states.

The main feature of these definitions is the identification of the human condition as an object of influence and the focus on the use of internal means of regulation.

Today, the most well-known, accessible and very effective means of regulating mental activity are autogenic methods of self-regulation aimed at improving the mental state of military personnel in battle P.I. Sidorov. Psychology of disasters. - M.: Aspect Press, 2008. - p. 65..

These include the simplest methods of self-regulation:

· respiratory (calming and mobilizing breathing);

· control of skeletal muscle tone (muscle relaxation by contrast, relaxation);

· impact on biologically active points;

· self-persuasion;

· self-hypnosis;

· self-order;

· self-reinforcement;

So are complex psychoregulatory complexes:

· individual psychophysical training;

· situational-figurative psychological training, etc.

The choice of one method or another depends on the stage of psychological training of military personnel, on the degree of preparedness and mastery of these methods, as well as on the combat operations themselves. The simplest techniques are easy to learn and perform, do not require much time to complete the procedures (1-3 minutes), are effective (the result is detected already in the process of performing the techniques), do not entail negative side effects (for example, drowsiness), etc.

Breathing techniques. It is known that nerve impulses from respiratory centers brain spread to its cortex and change its tone. In this case, the type of breathing with a short and energetic inhalation and slow exhalation causes a decrease in the tone of the central nervous system and causes the release of emotional stress. Slow inhalation and sharp exhalation tones the nervous system and increases the activity of its functioning. Thus, in order to find calm in a stressful situation and relieve excessive or irrelevant mental tension, it is necessary to take 8-10 short breaths (using movements of the lower abdomen) and slow long exhalations. And, on the contrary, in order to mobilize as much as possible, overcome doubts in one’s abilities, and overcome the “jitters,” it is necessary to perform 8-10 breathing procedures with a slow, long inhalation and a sharp, energetic exhalation. Known techniques are “Calming Breathing”, “Mobilizing Breathing”, etc.

Techniques for controlling skeletal muscle tone. They are based on the fact that voluntary relaxation of skeletal muscles has a relaxing, calming effect on a person, and tension, on the contrary, has an activating, mobilizing effect. The following techniques are known: “Relaxation by contrast”, “Relaxation”, etc. The exercise “Relaxation by contrast” will help discharge negative emotional states and maintain a cheerful mood. Here relaxation is achieved through tension. You need to tense, for example, your hands, and then relax them as much as possible, etc. Along with relaxation, there should also come a feeling of release from tension, which needs to be strengthened in every possible way.

Technique “Exhaling Pain.” Being in any position, relax, establish even breathing. Then, as you inhale, imagine that a cloud of healing vital forces, for example, gray-blue in color, is forming in your chest. Next, imagine the painful area, “see” the diseased organ, which has a brown-black color. Then, exhaling slowly, direct the healing cloud to the diseased organ, observing how it envelops the painful area, tears out pieces of pain and throws them out of the body. Repeat the exercise until it “cleanses” the painful organ and the latter acquires a natural color.

The “Image of Pain” technique involves working with submodalities - qualities of the image of pain - a consistent change in such qualities of the image of pain as temperature, color, material from unpleasant to pleasant. At the last stage, it is advisable to imagine pain. For example, in the form of a balloon flying away from a painful place.

The “Overload” technique involves, while experiencing pain, describing in detail all objects in the field of view, sequentially moving from corner to corner.

The “Context” technique involves presenting a context for experiencing pain in which a person stops thinking about it, for example, when experiencing pain, one should imagine a situation of extreme danger (the appearance of an enemy soldier in front of him). It is important to reflexively consolidate (“anchor”) the painful sensation with a situation of danger.

Self-hypnosis. The technique of the French pharmacist Coue, which he called “the school of self-control through conscious self-suggestion,” became widespread among self-hypnosis techniques. The Coue method is a method of self-hypnosis based on repeated repetition of a formula containing a statement about the good health of a particular organ, good health, mood, self-confidence, etc. It allows you to suppress painful ideas that are harmful in their consequences and replace them with useful and beneficial ones. According to Coue, the formula for self-hypnosis should be simple and not overwhelming. For example: “Every day I am getting better and better in every way.” Voluntary self-hypnosis should be carried out without any volitional effort.

Individual psychophysical training (training method for Airborne Forces specialists A. Yu. Fedotov).

IPFT is a set of methods for preparing soldiers for activities in difficult situations through the targeted development of a given structure of psychological qualities, based on the relationship of biodynamic and sensory tissue, through the assimilation of motor invariants and the formation of corresponding sensory images of professional action, fixed on the reflexive layer of consciousness in the form of professionally oriented integral images and concepts.

The purposeful formation of sensory images of professional actions, significant sensory signs of means and objects of professional activity provides source material, the integration of which in a three-dimensional coordinate system of a difficult situation allows us to obtain a holistic image of the situation, facilitating the prediction of its development and resolution through continuous and adequate assessment of the effectiveness of actions when correcting them in accordance with each of the possible scenarios.

The IPFT program is developed depending on the specifics of combat activity, in accordance with the characteristics of tasks, conditions, means and methods of their combat use. Using it in a general context vocational training allows you to increase the efficiency of their activities in difficult situations.

Situational-figurative psychological training (according to the method of S. Dudin).

SOPT is a method of psychological preparation of military personnel for battle, based on the mental reproduction of a combat situation, options for its development, actions performed and emotional background activities. At the same time, the serviceman, as it were, perceives a real combat situation “through the eyes” of its participant (subject of the combat situation) P.I. Sidorov. Psychology of disasters. - M.: Aspect Press, 2008. - p. 87..

The training is divided into three stages. During the first stage, military personnel describe the combat situation in detail.

After this, at the second stage, they mentally repeat phrases characterizing the combat situation and try to imagine as clearly as possible the images in question. It is important that military personnel try to reproduce not only visual images situations, but also auditory, tactile, gustatory, giving full picture conditions for performing a combat mission. Next, the warriors form an image of their behavior. This contributes to the development of a sense of self-confidence, one’s strengths, and the character qualities required for combat. For these purposes, military personnel can identify themselves with specific or fictitious personalities who are for them the standard of courage, courage and self-confidence. This stage ends with targeted, tough self-hypnosis of confidence and self-control in the most difficult situations of combat activity.

At the third stage of SOPT, the combat situation is subjected to rational analysis. It consists of analyzing the mistakes made by its participants, possible options for the development of events, sensations and experiences that arose during the battle. The analysis is carried out in the form of a discussion or conversation with personnel.

It is advisable that at the stage of preparation for carrying out a combat mission, 6-8 SOPT should be carried out. This number contributes to the development of primary self-hypnosis skills, which reduces the time for training and increases their effectiveness.

The effectiveness of COPT is greatly enhanced if it is carried out in an autohypnotic state or a state of autogenic immersion.

So, the considered methods of self-regulation, aimed at the formation of adequate internal means that allow a soldier to carry out special activities to change his condition and overcome combat stress factors, support the positive mental states of military personnel in combat, increase the effectiveness of combat activities and help maintain mental health.

Before the start of the lesson, it is advisable to conduct a short survey of military personnel about their knowledge of the General Military Regulations of the Armed Forces of the Russian Federation. Then justify the relevance of the topic, emphasizing the special significance of the influence of self-regulation on the mental states of soldiers in battle.

It is necessary to explain to military personnel the essence of the concepts of “mental states” and “mental self-regulation”.

It is advisable to emphasize that the use of various self-regulation techniques contributes to the formation of positive mental states of military personnel, which increases the effectiveness of combat activities.

“Control yourself,” we say to ourselves or to someone else, which is more often interpreted as “be patient.” Is this really true? Is it possible to control yourself without harm to your health? Is it possible to step back from problems, change your attitude towards them, learn to manage your own? Yes. Self-regulation is the ability to manage your emotions and psyche in a stressful situation.

Self-regulation involves assessing the situation and adjusting the activity by the individual himself, and, accordingly, adjusting the results. Self-regulation can be voluntary or involuntary.

• Voluntary implies conscious regulation of behavior in order to achieve the desired goal. Conscious self-regulation allows a person to develop individuality and subjectivity in his activities, that is, life.
• Involuntary is aimed at survival. These are subconscious defense mechanisms.

Normally, self-regulation develops and forms along with a person’s personal maturation. But if the personality does not develop, the person does not learn responsibility, does not develop, then self-regulation, as a rule, suffers. Development of self-regulation = .

In adulthood, thanks to self-regulation, emotions are subordinated to the intellect, but in old age the balance shifts again towards emotions. This is caused by natural age-related decline in intelligence. IN psychologically Old people and children are similar in many ways.

Self-regulation, that is, the choice of optimal implementation of personal activity, is influenced by:

• personality traits;
• external environmental conditions;
• goals of activity;
• the specifics of the relationship between a person and the reality around him.

Human activity is impossible without a goal, but this in turn is impossible without self-regulation.

Thus, self-regulation is the ability to cope with feelings in socially acceptable ways, accepting norms of behavior, respecting the freedom of another person, maintaining safety. In our topic, the conscious regulation of the psyche and emotions is of particular interest.

Theories of self-regulation

System activity theory

Author L. G. Dikaya. Within this concept, self-regulation is considered both as an activity and as a system. Self-regulation of functional states is an activity that is associated with adaptation and the professional sphere of a person.

As a system, self-regulation is considered in the context of a person’s transition from unconscious to conscious, and later forms brought to automatism. Dikaya identified 4 levels of self-regulation.

Involuntary level

Regulation is based on nonspecific activity, processes of excitation and inhibition in the psyche. The person does not control these reactions. Their duration is not long.

Custom level

Emotions are involved, the need for self-regulation arises in difficult situations of fatigue and stress. These are semi-conscious ways:

• holding your breath;
• increased motor and speech activity;
• muscle tension;
• uncontrolled emotions and gestures.

A person tries to awaken himself, as a rule, automatically; he does not even notice many changes.

Conscious regulation

A person is aware not only of discomfort, fatigue, tension, but can also indicate the level of an undesirable condition. Then the person decides that, with the help of some methods of influencing the emotional and cognitive sphere, he needs to change his state. It's about:

• about will
• self-control
• auto-training,
• psychophysical exercises.

That is, everything that is of interest to you and me within the framework of this article.

Conscious and goal-oriented level

The person understands that this cannot continue like this and that he must choose between activity and self-regulation, that is, eliminating discomfort. Priorities are set, motives and needs are assessed. As a result, the person decides to temporarily suspend activity and improve his condition, and if this is not possible, continue activity in discomfort, or combine self-regulation and activity. The work includes:

• self-hypnosis,
• self-order,
• self-conviction,
• introspection,
• self-programming.

Not only cognitive but also personal changes occur.

System-functional theory

Author A. O. Prokhorov. Self-regulation is considered as a transition from one mental state to another, which is associated with reflection of the existing state and ideas about a new, desired state. As a result of a conscious image, corresponding motives, personal meanings and self-control are activated.

• A person uses conscious methods of self-regulation to achieve the imagined image of states. As a rule, several techniques and means are used. To achieve the main goal (state), a person goes through several intermediate transition states.
• The functional structure of self-regulation of the individual gradually develops, that is, habitual, conscious ways of responding to problematic situations in order to maintain the maximum level of life activity.

Self-regulation is a transition from one state to another due to internal switching of work and the connection of mental properties.

The success of self-regulation is influenced by the degree of awareness of the state, the formation and adequacy of the desired image, the realism of feelings and perceptions regarding the activity. You can describe and understand the current state by:

• bodily sensations;
• breath;
• perception of space and time;
• memories;
• imagination;
• feelings;
• thoughts.

Self-regulation function

Self-regulation changes mental activity, due to which the individual achieves harmony and balance of states.

This allows us to:

• restrain yourself in;
• think rationally during stress or crisis;
• restore strength;
• face the adversities of life.

Components and levels of self-regulation

Self-regulation includes 2 elements:

• Self-control. Sometimes it is the need to give up something pleasant or desirable for other goals. The beginnings of self-control appear as early as 2 years of age.
• The second element is consent. We agree on what we can and cannot do. After 7 years of age, a person normally already has formed consent.

For the development of conscious self-regulation, it is important to have the following personality traits:

• responsibility,
• perseverance,
• flexibility,
• reliability,
• independence.

Self-regulation is closely related to the will of the individual. To manage his behavior and psyche, a person needs to build new motives and motivations.

Therefore, self-regulation can be divided into 2 levels: operational-technical and motivational.

• The first involves the conscious organization of action using available means.
• The second level is responsible for organizing the direction of all activities through the conscious management of the emotions and needs of the individual.

The mechanism of self-regulation is life choice. It turns on when you need to change not circumstances, but yourself.

Self-awareness (an individual’s awareness of his own characteristics) is the basis of self-regulation. Values, self-concept, self-esteem and level of aspirations are the initial conditions for the operation of the self-regulation mechanism.

Mental characteristics and properties of temperament and character play a significant role in the development of self-regulation. But without motive and personal meaning it doesn’t work. Conscious regulation is always personally significant.

Features of self-regulation by gender

Women more men subject to fear, irritation, anxiety, fatigue. Men are more likely to experience loneliness, apathy and depression.

The methods of self-regulation used by men and women also differ. The men's arsenal of methods is much wider than the women's. The difference in self-regulation between the sexes is due to several factors:

• historically established differentiation of social roles;
• differences in the upbringing of girls and boys;
• specifics of work;
• cultural gender stereotypes.

But the biggest influence is the difference in the psychophysiology of men and women.

Women's methods of self-regulation are more of a social nature, while men's are biological. The direction of male self-regulation is internal (directed inward), while female self-regulation is external (directed externally).

In addition to gender, the characteristics of self-regulation are associated with age, mental and personal development of a person.

The formation of self-regulation

Attempts to consciously use self-regulation methods begin with three years old– the moment when the child first understands his “I”.

• But still, at 3-4 years of age, involuntary speech and motor methods of self-regulation predominate. For every 7 involuntary, there is one voluntary.
• At 4-5 years old, children learn emotional control through play. For every 4 involuntary methods of self-regulation there is one voluntary one.
• At 5-6 years old the proportions level out (one to one). Children actively use their developing imagination, thinking, memory, and speech.
• At 6-7 years old you can already talk about self-control and self-correction. The proportions change again: for every 3 voluntary methods there is one involuntary one.
• Next, children improve their methods, learning them from adults.
• From 20 to 40 years, the choice of self-regulation methods directly depends on human activity. But most often, conscious volitional methods (self-order, switching of attention) and communication as a form of psychotherapy are used.
• At the age of 40-60, manipulations with attention still persist, but they are gradually replaced by passive rest, reflection and bibliotherapy.
• At the age of 60, communication, passive relaxation, and reflection and comprehension predominate.

The formation of a self-regulation system largely depends on the social situation of development and the leading activity of age. But that’s not all. The higher a person’s motivation, the more developed his self-regulation system is, the more it is able to compensate for undesirable features that interfere with achieving the goal.

Self-regulation can not only be developed, but also measured. There are many diagnostic psychological questionnaires. For example, the basic questionnaire of V. I. Morosanova.

As a result of mastering the art of self-regulation, each person writes out his own recipe for “calming”, which in psychology is called functional complex. These are actions, or blocks, that a person must complete in order to normalize his condition. For example, this complex: take a deep breath, listen to music alone, take a walk.

Can we control our brain 100%? Find out from the video.

MINISTRY OF THE RUSSIAN FEDERATION FOR CIVIL DEFENSE, EMERGENCIES AND DISASTER ELIMINATION

GOVERNMENT INSTITUTION

"CENTER FOR EMERGENCY PSYCHOLOGICAL CARE OF THE EMERCOM OF RUSSIA"

Methods of psychological self-regulation

Methods and techniques of self-regulation performed independently

MOSCOW, 2006

Part 1 of these methodological recommendations “Methods and techniques of self-regulation, performed independently” contains a technique for independently determining the type of temperament, as well as a detailed description of self-regulation techniques, depending on the individual typological characteristics of readers. Methods of self-regulation of emotional states are presented; exercises aimed at concentrating attention, working with muscle tone, etc. The principle of influencing biologically active points, as well as the therapeutic effect of music on the psychophysiological state of a person, is considered.

The manual is intended for rescuers and firefighters of the Russian Ministry of Emergency Situations.

Second edition, revised and expanded.

Reviewers:

Kucher A.A., Candidate of Medical Sciences,

Krotkova O.A., Candidate of Psychological Sciences.

Matafonova T.Yu., Eliseeva I.N., Belenchuk I.V., Khaberdiya K.O.,

Elokova I.S., Zhukova Yu.L., Lerner T.V.

Under the general editorship of Shoigu Yu.S.

No. Page

1. Introduction: why is self-regulation needed?

2. Specificity of self-regulation techniques and psychophysical training for people with different individual typological characteristics. 6

3. From simple to complex, or where to start learning. 20

4. Ways to regulate emotional states.

5. Conclusion.

6. List of used literature

INTRODUCTION: WHY IS SELF-REGULATION NEEDED?

Any person at least once in his life needed to change his psychological state as soon as possible. People strive to do this with the help of various simple means that help improve their condition. Someone, for example, indulges in memories of positive events that have happened in life, someone tries to breathe deeper and more slowly. Everyone is looking for their “own” way, and some find it on their own. As a rule, one method is not enough; it is better to have several available. After all, situations are different, and, accordingly, methods of self-help are different. If you applied “your” method in a certain situation, and it helped you, this does not mean that in another situation the same method will give the expected result.

There are people who have not yet found their “own” ways. No way has been found to help them calm down when they are nervous or feel good when they are very tired.

Such a person’s inability to regulate his mood can negatively affect not only relationships with others, but also the quality of performance of professional duties.

A long stay in the grip of negative emotional states (a state of expectation, anxiety, uncertainty, guilt, dissatisfaction, anger, etc.), the inability to reduce the severity of the experience of adverse effects is also fraught with the fact that it has a destructive effect on the body, physical and mental state.

Even in ancient times, a connection was noticed between a person’s emotions and his physical condition. It was believed, for example, that the need to constantly suppress emotions destroys the heart; envy and anger - affect the digestive organs; sadness, despondency, melancholy - accelerate aging. Long-term nervous stress can destroy the strongest organism, so it is extremely important for everyone to be able to timely track the impact of stress factors, quickly and effectively “discharge” the resulting mental tension, relieve a negative emotional state, and reduce pain.

Currently, regarding the problem of mental self-regulation in activity, there are two positions that differ in the object of regulation. On the one hand, there is a search for solutions in the direction of identifying regulatory components in the structure of activity. On the other hand, various techniques for self-regulation of the state are being developed and are being used, up to those that sharply reduce the activity of the subject of the activity, and, so to speak, zombify the person (these include some NLP methods, psychopharmacological drugs, autohypnosis, etc.)

The severity of the problem of self-regulation functional state in extreme conditions of performing complex types of professional activity is associated with the fact that unfavorable and difficult functional states for the subject developing in these conditions can lead to disorganization (dampening) of professional activity up to abandonment, loss of health, destruction of personality, and deprofessionalization.

The profession of a rescuer is associated with various stress factors. The uncertainty of the current situation, the constant expectation of danger, the need for continuous logical and psychological analysis of rapidly changing situations, intense work of attention, working with human grief - have a powerful and ambiguous impact on the psyche of a specialist, requiring the mobilization of all his physical and mental capabilities for effective solution challenges.

The rescuer fulfills his professional duties with constant contact with people in stressful situations, colleagues, representatives of interacting bodies and services, and journalists. Human communication in such situations often tests the psyche “to its strength,” creating conditions for the generation of tension and anxiety, and disturbances in emotional balance. All this often leads to a dispersion of attention, transferring it to internal processes and states, and a decrease in volitional readiness to immediate action, and also negatively affects the performance of official tasks.

SPECIFICITY OF SELF-REGULATION METHODS AND PSYCHOPHYSICAL TRAINING FOR PEOPLE WITH DIFFERENT INDIVIDUAL-TYPOLOGICAL FEATURES

Man has long made attempts to identify and understand the typical psychological characteristics of people, trying to reduce all their diversity to a smaller number of generalized portraits. Looking at the people around us, we sometimes notice similarities in the way they express feelings, in the style of their behavior, in the flexibility and mobility of thinking, in reactions to stressful situations. There are many different typologies. The earliest known typology was proposed in the 2nd century BC. e. physician Claudius Galen. Four of the nine types of temperaments he identified are still considered the main ones in our time - these are sanguine, choleric, phlegmatic and melancholic.

Temperament is the biological foundation on which the personality is formed as a social being. It reflects mainly the dynamic aspects of behavior, mainly of an innate nature. The characteristics of a person’s temperament are an important condition that should be taken into account when individually working with various types of mental states. In order to determine temperament, we suggest you use the following technique:

Instructions:

You need to answer “Yes” or “No” to the questions below.

1. Do you like the excitement and bustle around you? 2. Do you often have a restless feeling that you want something, but you don’t know what? 3. Are you one of those people who don’t mince words?

4. Do you feel sometimes happy and sometimes sad for no reason?5. Do you usually keep a low profile in companies? 6. As a child, did you always do immediately and resignedly what you were ordered to do? 7. Do you ever have a bad mood? 8. When you are drawn into a quarrel, do you prefer to remain silent, hoping that everything will work out? 9. Are you easily susceptible to mood swings? 10. Do you like being around people? 11. Have you often lost sleep because of your worries? 12. Are you stubborn sometimes? 13. Would you call yourself dishonest? 14. Do good thoughts often come to you too late? 15. Do you prefer to work alone? 16. Do you often feel tired and apathetic for no serious reason? 17. Are you a lively person by nature? 18. Do you sometimes laugh at indecent jokes? 19. Do you often get bored with something and feel “fed up”? 20. Do you feel awkward wearing anything other than casual clothing? 21. Do your thoughts often get distracted when you try to focus your attention on something? 22. Can you quickly express your thoughts in words? 23. Are you often immersed in your own thoughts? 24. Are you completely free from all prejudices? 25. Do you like April Fools' jokes? 26. Do you often think about your work? 27. Do you really like to eat delicious food? 28. Do you need someone’s friendship to talk you out when you’re annoyed? 29. Do you find it very unpleasant to borrow or sell something when you need money? 30. Do you sometimes brag? 31. Are you very sensitive to certain things? 32. Would you rather stay alone at home than go to a boring party? 33. Do you sometimes feel restless that you cannot sit still? 34. Do you tend to plan your affairs carefully and even earlier than you should? 35. Do you ever feel dizzy? 36. Do you always answer letters immediately after reading them? 37. Do you handle things better by thinking them through on your own rather than discussing them with others? 38. Do you ever feel short of breath even if you haven't done any strenuous work? 39. Can we say that you are a person who does not care that everything is as it should be? 40. Do your nerves bother you? 41. Do you prefer to make plans rather than act? 42. Do you sometimes put off until tomorrow what you have to do today? 43. Do you get nervous in places like an elevator, subway, or tunnel? 44. When meeting people, are you usually the first to take the initiative? 45. Do you have severe headaches? 46. ​​Do you usually think that everything will work itself out and return to normal? 47. Is it difficult for you to fall asleep at night? 48. Have you ever lied in your life? 49. Do you sometimes say the first thing that comes to mind? 50. How long do you worry after the embarrassment that happened? 51. Are you usually closed with everyone except close friends? 52. Do troubles often happen to you? 53. Do you like to tell funny stories to your friends? 54. Do you prefer to win than to lose? 55. Do you often feel awkward in the company of people above you in position? 56. When circumstances are against you, do you usually think that something else is worth doing? 57. Do you often get a “sick feeling in the pit of your stomach” before an important task?

Dough processing.

Below are suggested scales:

You need to count the number of matches your answers have with the key and note the result in the table below. The answers need to be calculated on two scales “X” and “Y”, then find the point of intersection. The area where the intersection point is located is your temperament. For example, if on the scale X = 10, and on Y = 13, then the intersection point will lie in the region - Phlegmatic; or if point X = 20 and Y = 3, then the intersection point will lie in the Choleric area.

"X" scale

1 - yes 3 - yes 5 - no 8 - yes 10 - yes 13 - yes 15 - no 17 - yes

20 - no 22 - yes 25 - yes 27 - yes 29 - no 32 - yes 34 - no 37 - no

39 - yes 41 - no 44 - yes 46 - yes 49 - yes 51 - yes 53 - yes 56 - no

"Y" scale

2 - no 4 - no 7 - no 9 - no 11 - no 14 - no 16 - no 19 - no

21 - no 23 - no 26 - no 28 - no 31 - no 33 - no 35 - no 38 - no

40 - no 43 - no 45 - no 47 - no 50 - no 52 - no 55 - no 57 - no

Results table

Results table

Moody 1 Y touchy

Anxious 2 Anxious

Unyielding 3 Aggressive

Unbalanced 4 excitable

Pessimistic 5 changeable

Closed 6 impulsive

Unsociable 7 optimistic

8 active

9 melancholic

10 choleric

11 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

14 phlegmatic

1555 sanguine

16 passive 17 sociable

Diligent 18 open

Thoughtful 19 talkative

Peaceful 20 available

Discreet 21 carefree

Reliable 22 alive

Balanced 23 carefree

Calm 24 Y proactive

Now we will consider the types of temperament, as well as the main types of individual typological characteristics of people associated with them, in relation to which the methods of self-regulation and psychophysical training should be particularly specific.

Energetic, fast-acting, confident.

With this combination of properties there are usually those people who are usually called: Sanguine and choleric.

A sanguine person is a fast person who easily adapts to changing living conditions. He is characterized by high resistance to the difficulties of life. He is a highly mobile, sociable person, easily meets new people, which is why he has a wide circle of acquaintances, although he himself is not constancy in his communication and quite often changes his loyalties. He is a productive worker, but only when there are a lot of interesting things to do, that is, with constant excitement, otherwise he becomes boring and lethargic.

A choleric person is a person whose nervous system is determined by the predominance of excitation over inhibition. Differs big vital energy, but he lacks self-control, so he is hot-tempered and unrestrained. Such a person gets down to business with full dedication, with all the passion and dedication. But the strength does not last long, and as soon as it is exhausted, the person arrives in a “drooling mood.” The imbalance of his nervous system determines the cyclical nature of his activity and vigor. Having become carried away by some task, he puts too much pressure on his own strength and, in the end, quickly becomes exhausted. It gets worse to the point where everything is unbearable for him. For such a person, activities that require smooth movements, a calm, slow pace are difficult. A choleric person will inevitably show impatience, abruptness of movements, impetuosity, etc. In communication, he is often quick-tempered, unbridled, impatient and unrestrained.

For people of this group (sanguine people, choleric people), more than for others, it is necessary to manage their mental state. They are recommended any relaxation exercises, physical relaxation, and their use is especially useful together with accompanying techniques: breathing and calming exercises, as well as self-massage. It is also recommended to use distraction techniques and switching attention to other objects.

Representatives of this type are most often extroverts - people whose energy is directed outward (to relationships with people, actions), which allows them to give an “out” to negative emotions.

Such people need to find “their own” convenient way (methods) to independently create necessary conditions, promoting relaxation and switching attention. The well-known principle “Let everything happen by itself” is quite applicable in this case, since many people of this temperament often rush the course of events, show impatience, and set inflated goals. This results in excessive excitement, inadequate emotional reactions, and sometimes nervous breakdowns.

Another way to combat negative manifestations is to use a “mask”. In general, the ability to put the right “mask” on your face in time has long been considered one of the effective means of psychoregulation. By putting the necessary “mask” on our face, we achieve the necessary internal state that we would like to achieve in a given situation. An example would be the situation when rescuers arrive at an emergency site where there are dozens of victims and great amount their relatives. Rumors are growing and people are starting to panic. Sometimes it is difficult in such a situation: in addition to the hardest work that requires high concentration, calmly answer the “strange” questions of frightened people or always fulfill their not always “adequate” requests. It is precisely in such a situation, when instead of inner peace a completely opposite feeling creeps in, that is the right time to put on the mask of “calmness”. By wearing it in this case, you “kill” two birds with one stone: firstly, people, seeing your calm and confident face (and for them at that moment you are not just a person, but a RESCUE) - will begin to feel more protected, - secondly, you will not notice how you yourself will very soon begin to feel the desired state - a state of calm.

Thus, “masks” can be useful at the appropriate moment: self-confidence, half-asleep state, state of inspiration, friendly attention, etc.

For choleric and sanguine people, a “mask” of calm is most suitable. If you consider yourself to be a person of this type, then, when you are in an excited state, a state of increased excitability, try to put on a calm face and you will see for yourself that calm will quickly come.

Many experienced rescuers, without special consultations from a psychologist, master this technique on their own. I paid a lot of attention to this technique famous boxer Muhammad Ali (rehearsed in front of the mirror for many hours).

Also, one cannot underestimate the factor of the word, and spoken to oneself. After all, “the word heals, the word also cripples”, let us note, and our own too.

In anticipation of a difficult situation, during responsible activities, during an emergency, while performing their professional duties, representatives of this group (choleric, sanguine) can use such self-persuasion techniques as:

Desensitization is the presentation of a possible unpleasant course of events with the subsequent conviction: “I’m ready for this,” “I have every opportunity to do it right,” “I came out with honor and not from such troubles”;

Deactualization is a deliberate reduction in the significance of an event;

Building internal supports - instilling confidence in one’s own capabilities, for example: “Yes, I was created for this!”, “Who, if not me, can cope with this?”

Formulation of goals and objectives, self-persuasion and self-order, such as: “Pull yourself together!” or “You must bring this matter to the end” - all this inner speech. It must not only be accurate, but also not allow for the possibility of retreat. The internal monologue here is relatively short, but categorical. Depending on the situation, it is based on the use of elements of desensitization (reducing sensitivity), deactualization and internal supports.

People of the temperament in question are usually quite confident in their own abilities (sometimes self-confident). Such people need to convince themselves of the need to achieve specific purpose. The only thing worth remembering is the precise, logical and justified formulation of the upcoming tasks.

A special skill with its main principle: “Concentrate here and now!” must be formed and consolidated systematically.

Psychophysical training should be focused on the mental “playing out” of movements and actions that are simple in their technical structure, clear, precise, performed with special care, measuredly and slowly. Calmness and reliability in any activity, conviction and measuredness, thoroughness, constant self-control and introspection are the main “building blocks” in the building of personal psychophysical training.

2. Soft, sensitive, anxious, vulnerable..

This combination of properties is most often found in people with a melancholic temperament.

A melancholic person is a person who poorly resists the influence of strong stimuli, whose social circle is not as wide as that of a choleric person. Exposure to strong stimuli on a melancholic person can lead to behavioral disturbances, restlessness and anxiety. An insignificant reason for others can cause such a person to feel offended and even cry. A melancholic person is sometimes prone to prolonged experiences, unlike a choleric person - he is not so confident in himself and in his own abilities. Sometimes a small difficulty can make him give up. In some situations, a melancholic person is not energetic enough and not as persistent as his potential allows. New environment, new people, and generally a quick change usual life, can be considered by him as a reason for internal anxiety and concern, disrupting active activity and control. Such conditions contribute to fettering, sometimes preventing a person from realizing their full potential and capabilities.

Considering that people with this temperament are very sensitive, accepting some things more deeply than the group of the first type - they let in negative thoughts, thereby aggravating the state of anxiety. For example, during and after emergency rescue operations, a person with similar characterological characteristics may have thoughts about a possible unfavorable outcome of a responsible matter or transfer the situation to himself, his family, loved ones and relatives. This condition can interfere with high concentration and attention, which can subsequently negatively affect the professional activity of a specialist.

Unlike a sanguine person and a choleric person, a melancholic person is an introvert - a person who directs his energy, and with it his excitement, not outward, but inward. Such a person, even with strong internal experiences, is able to outwardly appear calm and indifferent, which poses some difficulty for self-regulation, since the level of rapidly growing internal arousal can be high.

The most effective way to eliminate the negative impact of anxiety is to use a complex of relaxing agents and meditation.

In this case, the following are most important:

A variant of self-hypnosis, in which thoughts about a possible unfavorable outcome of someone’s case are replaced by others. Namely, a person begins to mentally, thoroughly play out several options for his own actions necessary for a positive conclusion to a given situation. This version of self-hypnosis not only plays a distracting role from disturbing thoughts, but also prepares a person for various options actions, having mentally played them out, it will be easier for him to navigate the current situation.

The principle of catharsis (literally “cleansing”) is applied if the trouble that touches you to the core has already happened. Accumulated negative thoughts, emotions and feelings - it is recommended to react, in other words, to express them, which is possible in various ways: discussion with other people, sports...

Creating a mood that reflects good tone, readiness for vigorous activity, and the ability to achieve high results.

For this type of people, a technique that can be called “Removing the prohibition on error” is recommended. This refers to self-hypnosis like: “I will do this as best I can, even if today it doesn’t turn out very well - that’s okay, next time there will be an opportunity to improve my result. There will be something to strive for! This is an example from which you can build your own reasoning. The mechanism of such self-hypnosis is that the state of anxiety is eliminated by encouraging an active-defensive type reaction.

Also very important is a skill whose specificity lies in the need to pay attention to the accuracy of the formulation of the assigned tasks. You literally need to collect the signs of your good physical and mental potential bit by bit.

The special skill of self-persuasion and self-orders in people of this type is well developed.

The main rule in this case is the correspondence of the level of activation and the requirements placed on oneself. Activation is a state of readiness of the body, the level of which, sometimes, should be artificially increased. For example, such an element of psychophysical training as steady running. Representatives of the first group (sanguine and choleric people) do not need to do any preliminary settings. But representatives of the second group (melancholic people) can be recommended to specially tune in to running, increasing the level of activation in every possible way: make a strong-willed decisive face, “drill” the running route with your eyes, take deep breaths and exhales. By the way, due to the need to increase the level of activation, it is advisable to use games such as badminton, table tennis and tennis.

The skill of concentration follows directly from the previous one, since any person cannot learn to achieve the required degree of concentration without a high level of activation. And here, too, constant, targeted personal training is needed. Attention can be specially concentrated and directed to any arbitrarily selected object according to instructions. Those who consider themselves to be in this group are recommended to use a system of psychophysical training according to the rule: “I can concentrate here and now!”

For the group we considered, the main directions of psychophysical training are: the creation and implementation of a cheerful and optimistic “self-image” into everyday life, the formation of greater confidence in one’s own strengths and capabilities.

Emotionally stable, calm, reserved.

This combination of properties is most often found in people with a phlegmatic temperament.

A phlegmatic person is a person who reacts calmly and slowly, is not inclined to change his environment, and has difficulty getting used to new people. Such a person resists strong and prolonged stimuli well. Thanks to the balance of the processes of irritation and inhibition, a phlegmatic person is a calm, persistent and persistent person, distinguished by patience, endurance and self-control. Not very expressive facial expressions and less vivid emotions than those of a choleric person contribute to less expressive facial expressions and emotional speech than choleric people. In case of serious troubles, a phlegmatic person remains outwardly calm. However, one should not think that he is such an all-forgiving, completely resigned person. Like a capacitor, it is capable of absorbing, absorbing and accumulating negativity for a long time, but when the latter reaches a certain limit, a critical point, a strong “discharge” is inevitable, often quite unexpected for others.

The most characteristic features of this group of people are gradual adaptability. Untimely switching during a rapid change of situation, stability and stability puts them in front of the need to take measures to form the most appropriate individual style of activity for such a case (when working in the Ministry of Emergency Situations, this is extremely important). You can adapt the desired style to your individuality: develop tactics of proactive actions in response to changing situations, begin the period of development long before the start of activity, accustom yourself to find the slightest signs of a changing situation.

If we talk about psychophysical training, we can recommend a thorough study of those situations where a slow reaction does not allow you to act effectively. Such situations should be constantly modeled with a decision on effective actions (after all, it is easier to make the right decision “in hindsight”). Don’t be shy about telling yourself: “You should have done this and that. Next time I won’t make such mistakes.”

As you know, activity, so necessary for representatives of the third group, can be increased with the help of physical activity or internal monologue. The motor load should be as varied as possible. The internal monologue may contain formulas of inspiration: “Forward, forward!”, “And now I will do everything right!”, “Today is my day!” It is advisable to have your own key word, which will be the usual trigger word for starting work (“Rise!”, “Go!”, etc.).

Learning concentration in this group is easy, but you need to concentrate “here and now.”

Ideomotor training based on automatic movements can include a wide variety of exercises: varied not only in their motor structure, but also in strength and speed of execution.

The direction of improvement of the third group is flexibility, diversity, attentiveness and emotionality.

FROM SIMPLE TO COMPLEX OR WHERE TO START TRAINING

The winner is not the one who is physically more developed or has more techniques, but the one who is psychologically superior to the opponent. Who is able to manage their condition, to be collected and decisive, able to mobilize as much as possible in a difficult situation, to use all the reserves of the body and psyche.

To do this, you need to maintain your psyche in an appropriate state. A person only has to succumb to feelings of fear, excitement, and recklessness, and he will become unable to clearly perceive and anticipate the actions of the enemy, and will find himself helpless in a dangerous situation.

O. Mikshik identifies various limits of “strength” of human behavior in critical situations:

Someone “gets unstuck” on a physiological level (feels sleepy after overwork, stupor, etc.);

Someone on mental level(loses willpower, ability to think, make decisions);

The third one is socially psychological level retains physical and mental mobilization, but changes his life attitudes: he runs away from the battlefield, sacrifices the lives of others in the name of his own.

A person can be imagined as a complex two-component system, consisting of bodily and mental subsystems.

The organization and processes of interaction of these systems developed during thousands of years of evolutionary selection. Today we can state that our bodily organization will not undergo any fundamental changes in the future, that is, a person is unlikely to grow a third arm or form a second heart (we do not mean genetic mutations under the influence of environmental pollution), since the structure of the body is most optimal in terms of adaptation to environment planet Earth.

Consequently, the further evolutionary development of humanity will most likely follow the path of mental improvement. Hence the second aspect: modern science has accumulated enough facts as evidence of the enormous capabilities and untapped capabilities of the human psyche.

Thus, according to research, the human brain can, in principle, accommodate 10 - 20 pieces of information. In other words, a person can remember the contents of a million books that are stored in the largest library named after Lenin. Historians claim that Alexander the Great, Julius Caesar, and King Cyrus of Persia knew all their soldiers by name and face - up to 30,000 people. Russian chess player Alekhine played “blind” with 40 partners at the same time. The Frenchman Maurice Dagbert, in the presence of the commission, entered into a dispute with a computer producing 1 million operations per second. Dagber said that he would admit defeat if the machine solved 7 problems before he solved 10. As a result, Dagber solved 10 problems in 3 minutes 43 seconds, and the computer in 5 minutes 18 seconds. Our compatriot Igor Shelushkov won a similar competition with a computer. German professor Geestermann learned 132 languages.

No less amazing are human capabilities in controlling physiological reactions. Yoga masters are able to control the body so much that they can stop the heart, etc. The famous circus performer V. Dikul bears tons of weight.

Where to start practically working on yourself? Since the range of methods is quite wide, and a number of them are quite complex and require methodological guidance from trained specialists, it is advisable to follow the principle “from simple to complex.”

Mastering self-influence skills can begin with physiological methods. They are quite simple, quite effective in themselves and are an integral part of complex methods of mental training.

Since we agreed that the body and psyche influence each other, it means that influencing physiological reactions can cause the desired change in mental states. The most important thing before starting classes is to clearly set yourself the goal that you plan to achieve - to relieve excess tension, eliminate anxiety or excitement, or, conversely, to mobilize and intensify the body’s activity.

Goal setting as the first stage of self-regulation.

As mentioned earlier, to successfully use mental self-regulation techniques, you must have a clear idea of ​​what you want to achieve. However, one idea of ​​the goal is not enough. It is necessary that the chosen goal has every chance of being realized.

For example, a husband who grew up in a spacious parental apartment, after the wedding, finds himself in a small one-room apartment. For which you have to pay almost half the salary. He sets himself an almost unattainable goal - to move into a three-room, comfortable apartment in the center in three years. He (based on past experience) believes that only buying a three-room apartment will allow him to live happily with his wife and child. Since he cannot earn that much money, and the value of family happiness in a three-room apartment is great, he is rapidly losing freedom of action, and, accordingly, the ability to enjoy family life.

Criteria for the right goal:

1. Focus on on the positive side situation, not the problem.

Badly. Fix a leaking shower faucet. Fine. Make showering in the morning a pleasure.

2. Think about the goal first, then look for the means.

Badly. Buy a new faucet. Fine. Get the most out of your shower tomorrow morning.

3. Divide global goals into small achievable steps.

Badly. Showering should always be fun for me. Fine. I'll try to get the most out of my shower tomorrow morning.

4. Set achievable goals.

Badly. My bathroom must be the best in the whole city (unattainable). Fine. Getting the most out of your shower tomorrow morning (achievable and up to me).

5. Concentrate on goals with maximum freedom of your own actions.

Badly. The husband must finally finish the bathroom renovation (depending on the will of the other person). Fine. Get maximum pleasure from your shower in the morning, and to do this, help your husband finish renovating the bathroom (depending only on your own initiative).

6. If possible, set time and quantitative criteria for achieving the goal.

Badly. Finish the bathroom renovation as soon as possible (fixation on the means, lack of criteria, depends on the will of the other). Fine. Make the most of your shower tomorrow morning and help your husband finish his bathroom renovation before the new year.

Criteria for a goal that does not bring pleasure:

Constantly think about problems for which it is difficult to find a solution.

Concentrate on the resources you lack.

Set global goals.

Set goals that are difficult to achieve.

Concentrate on what you have no control over.

Don’t bother yourself with defining deadlines and criteria.

WAYS OF SELF-REGULATION OF EMOTIONAL STATES

The first self-influence technique is breathing control

Breathing is not only the most important function of the body, but also an effective means of influencing muscle tone and emotional means of influencing the centers of the brain.

Slow and deep breathing reduces the excitability of nerve centers and promotes muscle relaxation. Frequent breathing, on the contrary, ensures a high level of body activity.

Most people in everyday life use only shallow breathing, when only the upper part of the lungs is filled. Full breathing includes filling the lower, middle and upper parts of the lungs. By changing the type, rhythm of breathing, the duration of inhalation and exhalation, a person can influence many functions, including mental ones.

To start mastering, you can master 2 types of breathing: lower (abdominal) and upper (clavicular).

Lower breathing (abdominal) is used when it is necessary to overcome excessive anxiety, overcome anxiety and irritability, and relax as much as possible for quick and effective rest. Lower breathing is the most productive, because the largest number of pulmonary vesicles (alveoli) are located in the lower parts of the lungs.

How to do abdominal breathing?

Perform abdominal breathing as follows: while sitting or standing, you need to relieve tension from the muscles and focus your attention on breathing. Then 4 stages of a single breathing cycle are performed, accompanied by an internal count to facilitate learning. At the count of 1-2-3-4, a slow inhalation is carried out, while the stomach protrudes forward, the abdominal muscles are relaxed, and the chest is motionless. Then, for the next 4 counts, you hold your breath and exhale smoothly for 6 counts, accompanied by pulling the abdominal muscles towards the spine. Before the next inhalation there is a pause of 2-4 counts. It should be remembered that you need to breathe only through your nose and as smoothly as if a fluff was hanging in front of your nose at a distance of 1 - 15 cm, then it should not flutter. After just 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

Upper (clavicular) breathing is used in cases where you need to cheer up after monotonous work, relieve fatigue, and prepare for vigorous activity, it is recommended

How to do upper breathing?

It is carried out by vigorously taking a deep breath through the nose, raising the shoulders and exhaling sharply through the mouth. In this case, there are no pauses between inhalation and exhalation. After just a few cycles of this breathing, you will feel a feeling of “goosebumps” on your back, freshness, and a surge of vigor.

The following exercises can be used:

"Geometry of Breathing" In the starting position, standing or sitting, take a full breath. Then, holding your breath, imagine a circle and slowly exhale into it. Repeat this technique four times. After this, inhale again, imagine a triangle and exhale into it three times. Then exhale into the square twice in the same way. After completing these procedures, you will definitely feel calm.

"Life force." Lie on your back. Relax, establish slow and rhythmic breathing. Imagine as clearly as possible that with each inhalation the lungs are filled with vitality, and with each exhalation it spreads throughout the body.

3. "Good morning." According to experts, a yawn allows you to almost instantly enrich the blood with oxygen and get rid of excess carbon dioxide. The muscles of the neck, face, and mouth that tense during yawning accelerate blood flow in the vessels of the brain. A yawn, improving blood supply to the lungs, pushing blood out of the liver, increases the tone of the body, and creates an impulse of positive emotions. It is said that in Japan, workers in the electrical industry yawn in an organized manner every 30 minutes.

To do the exercise, you need to close your eyes, open your mouth as wide as possible, tense oral cavity, as if uttering a low “oooh”. At this time, it is necessary to imagine as clearly as possible that a cavity is forming in the mouth, the bottom of which is descending. A yawn is performed while stretching the entire body. The effectiveness of the pharynx is enhanced by a smile, which enhances the relaxation of the facial muscles and creates a positive emotional impulse. After a yawn, the muscles of the face, pharynx, and larynx relax, and a feeling of peace appears.

4. “Candle flame.” Performed in any comfortable position - standing, sitting, lying down. Helps quickly relieve fatigue, cleanses the blood of toxins, and increases the body's resistance.

After a full inhalation, exhalation is carried out in small portions through a narrow gap between the lips, outwardly reminiscent of attempts to extinguish the flame of a candle. Each subsequent portion should be smaller than the previous one. At first, the number of repetitions should not exceed three, and later you can increase it to ten.

5. "Duel" Raise your hands above your head, imagine that you have all your tension, all your stress in your hands... and with the sound “HA”, with a sharp movement, release your negative state. Repeat several times! The sound should not be pronounced, but formed by the air leaving the chest. This will help relieve nervous tension and relieve feelings of internal anxiety.

After the next exhalation, close the left nostril with the finger of your left hand and inhale through the right nostril;

Hold your breath while inhaling, then close your right nostril with the finger of your right hand and, opening the left, exhale;

After holding your breath while exhaling, inhale through the left nostril;

After holding your breath, close your left nostril with your right hand and, releasing the right nostril, exhale;

Hold your breath while exhaling;

Repeat the described breathing cycle 5 times. The duration of inhalation, exhalation and breath-holding during inhalation and exhalation is 8 seconds.

7. Exercises based on breathing concentration. Before the exercises: imagine an inflatable balloon or ball, remember how the air comes out of it in a thin stream if you untie the balloon or open the ball. Try to mentally see this stream of air. We will imagine each of our exhalations in the form of the same stream of air emerging from the points that we will open.

Focus on your breathing. Breathe as usual; Notice your inhalation and exhalation. You can say with your inner voice: “Inhale”, “Exhale” (30 sec).

Feel your knees. Inhale. Exhale again through the points that you mentally “open” on your knees. (In fact, we exhale through our nose, but we imagine that we exhale through our knees). Inhale and exhale through the points on your knees (30 sec).

Feel your spine. Mentally “walk” along it from top to bottom. Find a random point at the very bottom of the spine. Inhale through your nose, and exhale mentally through the point that you yourself identified on the spine at the very bottom. Imagine a thin stream of air emerging from this point when exhaling (30 sec).

“Climb” up the spine. Find a point in the middle of your spine. Inhale. Exhale through a point in the middle of the spine. (30 sec). We mentally try to “draw” our exhalation.

Raise your mind to the cervical spine. Inhale. Exhale through a point on the cervical spine. Breathe like this (30 sec).

Feel your arms and hands. Inhale and exhale again through the points on the hands (30 sec).

Mentally rise to your elbows. Inhale and exhale through the points on the elbows. Breathe like this, mentally imagining the air coming out (30 sec).

Raise your mind to your shoulders. Find the points through which we will “exhale” on both the right shoulder and the left. Inhale and exhale through the points on the shoulders. Streams of air go up. We breathe, imagining these streams (30 sec).

Find the point between the eyebrows. Inhale and exhale through the point between the eyebrows (30 sec).

Exhale through the point on the top of the head (30 sec).

Exhale the next time through all the points we mentioned. Breathe like this. Feel how the air passes through all the pores, through the entire skin (30 sec). Breathe calmly. Stay in this state for as long as you need. Come back refreshed.

These exercises are useful for relaxation after hard work.

The second technique is exercises aimed at concentration

The state of emotional tension that accompanies any extreme situation is characterized by a number of changes in psychophysiological processes, including concentration. Behavior loses its adaptive features, loses the plasticity and flexibility characteristic of it in an emotionally adequate environment.

In this case, behavior is characterized by a weakening of conscious control, which in extreme situations of emotional tension can lead to panic, which in emergency conditions is a rapidly spreading, mass mental reaction.

We offer you several types of exercises aimed at concentration:

Exercise 1.

On a white piece of paper, draw a circle with a diameter of 1-1.5 cm in ink and hang it on the wall. Sit on the contrary, at a distance of 1.5 meters and try to concentrate your attention on it. If you are tired, blink several times and continue to concentrate.

While observing the circle, at the same time make sure that not only your gaze, but also your thoughts do not “spread” into different sides. Try to mentally “feel” the circle, feel its boundaries, color saturation.

The duration of execution gradually increases from 1 to 5 minutes. Analyze the dynamics of sensations.

Exercise 2.

Sitting with eyes closed. Give yourself the command: “Right hand!” and try to focus on the right hand.

After 10-15 seconds the following command: “ Left hand!”, then: “Right foot!” etc., focusing on different volumes of the body.

Gradually move on to smaller volumes - a finger, a nail phalanx - and to more subtle sensations, for example, a pulse beating at the tip of a finger.

At the end, the whole body is in the field of attention, observed calmly, against the backdrop of general relaxation.

Exercise 3.

Extend your arms at chest level and then slowly bring them together, keeping your palms parallel. After several repetitions, the palms begin to “spring”, encountering the elastic resistance of the environment. You need to “blind” a ball from this invisible “field substance” and, helping with your hands, “absorb” it into yourself in the area of ​​the solar plexus. Assess the difference in conditions: before and after exercise.

Exercise 4.

Performed in pairs. One of the participants closes his eyes, and the second, taking his hands, slowly leads him around the room. It is very important that the “blind” person feels safe, completely trusting his “guide”.

The “guide” leads his follower along the wall, inviting him to evaluate the difference in the perception of space: to his left and to his right.

Swap roles in pairs. Focus on the mutually compensating role of the visual, auditory and kinesthetic analyzers (sense organs).

Note: all concentration exercises should be done with a fresh mind, preferably 2-3 hours after eating. If you experience any discomfort - headache, worsening emotional state - stop doing the exercise.

The third technique of self-influence is controlling muscle tone

The ability to relax, relieve muscle tension that occurs under the influence of mental overload, allows the body to get proper rest, quickly restore strength and relieve neuro-emotional tension. As a rule, it is not possible to achieve complete relaxation of all the muscles of the body at once. Therefore, it is recommended to sequentially relax various muscle groups, following a number of rules:

Firstly, the task of the exercise is to realize and remember the feeling of a relaxed muscle in contrast to its tension.

Secondly, each exercise consists of 3 phases: “strain - feel - relax.”

In the initial phase, the tension of a selected muscle group increases smoothly, then the maximum tension is maintained for several seconds until the muscles tremble, and the tension is released abruptly (relaxation phase). It must be taken into account that a completely relaxed muscle seems to “sag”, and a feeling of heaviness arises in it.

Thirdly, slow tension corresponds to slow inhalation, relaxation synchronized with a free full exhalation.

Each exercise is repeated 3-4 times.

Skeletal muscle is one of the most powerful sources of brain stimulation. Muscle impulses are capable of changing its tone over a wide range. It has been proven that voluntary muscle tension helps to increase and maintain mental activity, inhibition adverse reactions to an actual or expected stimulus. To relieve irrelevant or excessive mental activity, on the contrary, muscle relaxation (relaxation) is necessary. Experiencing negative influences, the body mobilizes to the maximum for intense muscular work. So you need to present him with such work. Sometimes 20-30 squats or the maximum possible number of push-ups on the floor will help relieve mental stress.

In other cases, differentiated auto-training of the “express method” type will be more effective. It consists of maximally relaxing those muscles whose work is not currently required. So, if when walking, mainly the muscles of the legs are tense, then you need to relax the muscles of the face, shoulders, and arms. While sitting, you should relax the muscles of your face, arms, shoulders, and legs.

Formation of facial muscle relaxation skills

It is in this part of the body that muscle tension most often occurs, i.e. muscle groups are chronically in increased tone even when a person is relaxed. Therefore, it is important to learn to relax all muscle groups at least for a short time.

The work of the facial muscles begins with tension and relaxation of the forehead muscles (“mask of surprise”, “mask of anger”), and then the muscles of the cheeks, chewing muscles, and neck muscles.

Exercises for the face and visual system:

These exercises well relax and train the muscles of the face and visual system, which helps to strengthen them, and therefore maintain them in a certain tone. Some of the exercises are recommended to be performed from the largest number times, to the least. For example, 8-5, which implies - when mastering the exercise - fewer repetitions.

Vertical lifting of hair throughout the head, perpendicular to it - pinch the hair at its base and pull it at various points on the head from the periphery to the center. Do 3-2 cycles (at the beginning of the cycle of exercises 3, and when mastering the exercises 2).

Horizontal movements. Bring your fingers together and move your palms from the periphery to the center.

Place your hand on your forehead while trying, without wrinkling your forehead, to raise your eyebrows and eyes up. Repeat 5-7 times.

Raising eyebrows upward (surprise). Do 6-4 times.

"Discontent". Frown your eyebrows until they form a vertical crease. Relax. Do 6-4 times.

"Horror". Close your eyes, close your eyes and relax, perform 8-5 times.

Open your eyes as much as possible for 3-4 seconds, hold, close your eyes for 3-4 seconds. Do 4-2 times.

Cover your eyes. Point them upward and look at the upper eyelashes. Rest and do 4-2 times.

Wink with the right and then the left eye alternately. Do 8-5 times. Raise the corners of the eyes slightly with your hands up and down, then diagonally 6-4 times.

“Prostration” We look into nowhere. Thoughts about space. Eyes open for 3 minutes.

Fold your hands into a basket and close your eyes with your hands without pressing. The center of vision relaxes. You can rest your elbows on the table. Try to see blackness (black velvet). Do 30 -40 seconds.

Close eyes. Close your eyes tightly. Feel that it has become dark. Cover your eyes with your hands. Feel that it has become even darker. Imagine in front of you a dark bottomless well, black velvet or just something black. Feel that it has become even darker, see, feel this darkness! Be in it. Remove your hands from your face. Feel that it has become lighter. Without opening your eyes, feel that it has become lighter. Slowly open your eyes. (Going back is twice as slow). The exercise is performed 1 time.

Relaxation and tension of the cheek muscles. Puff out your cheeks, hold for 8-5 seconds and relax. Do 5 times.

Balloon rolling. Take in air and roll it from cheek to cheek, through the upper and lower lip. In each direction, 3-6 times.

Puff out your cheeks. Exhale the air, mentally inflating the balloon. Repeat 7-5 times.

Moving the jaw to the side. Hold for 3-4 seconds. Only 4-6 times. Right – left – 1 time. The same thing only quickly 12-8 times

"Fish". Slowly open your mouth. Hold for 5-3 minutes, and then slowly close 6-4 times.

“Rage” - bare teeth. Stay in this position for 2-4 seconds and relax. Do 8-5 times.

Disgust". Lowering the lower lip down, pull it back. Do 8-5 times.

"Air kiss". Push both lips forward and relax 8-5 times.

Separately raising the lips up and down with the right and left alternately. Do 8-5 times. Then do the same at the same time. Do 8-5 times.

Roll your lips inside your mouth. Do 8-5 times.

Lowering the corners of the mouth alternately. Only 6-4 times. The same thing together. Do 6-4 times.

Move the corners of the mouth up and down at the same time 6-4 times.

Movement of the corners of the mouth diagonally. One corner is up and the other is down 6-4 times.

Smile of Buddha. Place your thumbs to your mouth, index fingers to your ears, middle fingers to the corners of your eyes and pull back slightly. At the same time, smile slightly for 1 - 2 minutes.

Make swallowing movements.

Relax the widening and narrowing of the nostrils. Do 8-5 times each separately.

“Contempt” – raise your upper lip, wrinkle your nose, relax.

Wrinkle the bridge of your nose, relax. Do 4-6 times.

Chin.

Move your chin forward and lift it with force. Do it slowly, 6-4 times. Release down and lift with force. Do it slowly, 6-4 times.

Tighten your neck muscles. Pull your head into your shoulders. Stay in this state for 5-3 seconds. Relax. Do 4-2 seconds.

Raise your head, pull your lower lip into your mouth. Neck muscles work. Do it only 9-8 times.

Complete facial relaxation. Sit on a chair. Take a relaxing pose while sitting. The head hangs slightly to the side. Your back rests on the back of the chair. Eyes closed. The gaze is directed inward, downward. The jaw lightly touches the roof of the mouth. We focus on solar plexus. Perform for 1 – 2 minutes.

Run your hand over the neck muscles and, if they are tense, make several tilts and rotational movements with your head, massage your neck. Then lightly stroke the muscles from the shoulder to the ear, and rub the behind-the-ear tubercles with your fingertips. This improves blood flow to the head and helps relieve nervous tension.

If the clamp cannot be removed, it can be smoothed out using light self-massage in a circular motion with your fingertips. The end result is the achievement of a “relaxation mask”: the eyelids are lowered, all the facial muscles are smoothed, the face becomes somewhat sleepy, indifferent, the lower jaw of the face is lowered, the tongue is slightly pressed against the teeth, as if about to say “yes”.

To learn how to relax muscles, you need to have them, therefore, daily physical activity increases the effectiveness of muscle relaxation exercises.

Exercises based on muscle tension and relaxation:

Sitting. Stretch your arms forward, clench into fists (1 minute). Subsequent relaxation.

Standing on tiptoes, we “grow” our spine, stretching our arms up. We “grow” our heels into the floor (1 minute). Relaxation.

Standing. Imagine that your buttocks are squeezing a coin. We tense our hips and buttocks. “We keep the coin, we don’t give it to anyone” (1 min). Relaxation.

Sitting. The back is straight. Legs extended forward. We press our heels into the floor, pulling our toes up towards the shin. (1 min). Relaxation.

Sitting. The back is straight. Legs on tiptoes. Heels are perpendicular to the floor. We press our toes onto the floor. Raise your heels as high as possible. (1 min). Relaxation.

Sitting. Arms extended forward. The fingers are spread out. We strain (30 sec). Clench your hand into a fist. We strain (30 sec). Relaxation. Repeat.

Sitting. We pull our shoulders towards our ears. As high as possible. Feel the warmth (1 min). Relaxation.

Exercise to relax the facial muscles.

Exercises to regulate muscle tone

Performed in pairs. Sit down, close your eyes, mentally scan the muscles of your left arm from your fingertips to the collarbone and try to relax them. When you are ready, your partner takes your hand by the wrist and, swinging it freely, suddenly lets go. With proper relaxation, the hand falls like a whip. Repeat for the other hand. Swap in pairs.

Make a fist with one of your hands. At the same time, you need to mentally review the remaining volumes of the body and relax them as much as possible, without weakening the effort in the loaded hand. With this skill, you can complicate the exercise every 20 seconds. changing the location of a tense muscle group.

Close your eyes, scan your body on the internal screen and select the most tense muscle group. For example, muscles of the shoulder, thigh, calf. Having concentrated your attention on it, try to expand the relaxation zone to adjacent volumes. Using visualization, you can imagine how a hot and heavy liquid of a pleasant color flows from the center of relaxation and slowly fills the entire body.

Cover your eyes. Focus on the left hand. We imagine how she is immersed in hot water, gradually turning red and becoming heavier. The “ray of attention” goes to the wrist and slowly moves to the elbow. The muscles of the forearm and then the shoulder relax, become “cotton-like,” heavy, and hot.

Get on your knees and sit on your heels (toes back). Spread your knees 20-30 cm. Bend over, place your forehead on the floor, stretch your hands forward with your palms folded together. Close your eyes, relax the muscles of the abdomen, neck, face. Execution time 5-7 minutes.

Eyes are half closed: you need to quickly look and relax all the muscles. Next, imagine that your body is made of rubber and has the ability to bend and twist in all directions. All restrictions - bones, tendons - are absent. The feet are firmly glued to the floor. The wind is blowing, gusts every 2-3 seconds. change direction, causing the body to tilt in one direction or the other.

Picture a drunk with poor coordination of movements, who is constantly drifting from side to side. The legs are tangled, the head hangs from side to side. The legs are tangled, the head hangs first on one shoulder, then on the other.

"Siegfried". Phase 1 - tension: Sitting on the tip of a chair, bend your elbows and spread them 90 degrees to the sides, bringing your shoulder blades together as much as possible. The head is tilted forward and down. Take 2 inhales and exhales, relax on the second breath, drop your hands down. Relieve tension. Phase 2 - relaxation: Sitting, bend one knee, clasp it with your hands and pull it down forward, relax your back muscles. Change leg.

"Quasimodo." Phase 1 - tension: Sitting, bend your elbows. Raise them perpendicularly forward. Raise your shoulders as much as possible and pull your head in. Feel the cushion that forms on your neck. Take 2 inhalations, 2 exhalations. On the second exhalation, relax, lower your shoulders, and place your head on your chest. Phase 2 - relaxation: Slowly roll your head from your chest to your right shoulder and touch your right ear to your shoulder. Then slowly roll your head onto your chest, then onto your left shoulder, touching it with your ear.

"King Kong". Phase 1 - tension: Stretch your arms in front of your chest, slightly round them at the elbows and clench your fists tightly - until you tremble. Phase 2 - relaxation: Take 2 inhalations, 2 exhalations. On the second exhalation, release tension - relax.

“Tank”. 1st phase - tension: In a sitting position, arms are bent at the elbows and moved 90 degrees forward at the waist. Fingers clenched into fists, palms up. It’s as if we are squeezing ourselves from the sides with force. It becomes difficult to breathe (passive breathing, as it happens). Phase 2 - relaxation: Relax. Move your arms, relax your armpits.

Gymnastics complex for joint flexibility.

1. "Compass". Walking on straight legs. You need to walk without bending your knees. Movement only in hip joint, depicting a compass.

2. “Punishment.” Starting position - standing straight, legs together, feet parallel to each other. Bend your legs alternately at the knee, hitting your buttock with your heel, first with your right, then with your left. Make sure that during bending the knee remains at the same level as the knee of the straightened leg. Do: 30 times (15 times with each leg).

3. “Vanka-Vstanka.” Tilts in different directions. Starting position - standing, feet shoulder-width apart, feet parallel to each other, hands on the belt, thumbs and elbows pulled back:

A) Tilt your body forward as much as possible (while pushing your chest forward, your shoulders back);

B) return to i/n. Bend as far back as possible;

D) return to i/n. lean as far to the right as possible;

E) return to i/n. Lean as far as possible to the left;

G) return to i/n. Make 6 circular movements clockwise;

I) return to i/n. Make 6 circular movements counterclockwise;

Do the exercise smoothly, slowly, without bending your knees.

4. Bend to the side with arms outstretched. Starting position - standing, feet shoulder-width apart, feet parallel to each other, arms along the body. Bend down with your right side, touching the floor right hand(you can bend your right knee for this), and raise your straight left arm up to the side. Repeat the exercise to the left. This is 1 time. Do: 6 times.

5. Bend forward to the sides. Starting position - standing, legs spread as wide as possible, arms raised and spread to the sides. Breathe. Exhale and bend forward/to the left towards your left leg without bending your knees. At the end of the bend, grab your ankle with your right hand, pressing your head to your left knee. Inhale - straighten up. With a new exhalation, repeat the exercise with an inclination towards right leg. This is 1 time. Do: 6 times.

6. Tension and relaxation of the abdominal muscles. Starting position - standing straight, legs together, feet parallel to each other. Tighten and then relax your abdominal muscles 6 times in a row without a break. This is 1 episode, make: 6 episodes. Rest after each episode. To control muscle tension and relaxation, place your hands (fingers) on your stomach.

7. Ladushki. Starting position - sitting on a chair, legs extended and raised above the floor. Turn your feet with your soles facing each other, then turn them the other way around. At the same time, do not spread your knees. This is 1 time. Do it 15 times.

8. Three types of foot movements. Starting position - sitting on a chair, legs straightened and raised above the floor. With tense feet, perform a series of movements:

A) vertical swings - 15 times;

B) horizontal swings - 15 times

B) turns clockwise 15 times;

D) the same, only counterclockwise 15 times.

9. Rotation of the shoulder girdle. Starting position - sitting on a chair, arms bent at the elbows, hands clasping the shoulder joint, elbows and shoulders pressed to the chest. Rotate the shoulder girdle, without lifting your elbows, forward 15 times, then back 15 times.

10. Compression of an imaginary spring. Starting position - sitting at the table, elbows resting on the table, arms bent at the elbows. With tension, we lower the right hand and forearm (as if squeezing an imaginary spring) onto the table. When you touch the table, relax your hand. Then repeat the exercise for your left hand. This is 1 time. Do: 8 times.

11. Tilts of the head to the shoulders. Starting position - sitting on a chair. Slowly tilt your head to the right, as if trying to touch your shoulder with your ear. At the same time, do not raise your shoulders. Then, slowly tilt your head to the left. This is 1 time. Do: 15 times.

12. Tilts to one point. Starting position - sitting on a chair. Legs bent at the knees and apart, clasp your knees with your hands (thumbs pointing outward, the rest inward), Elbows spread to the sides. The head is straight. We bend our right shoulder forward to an imaginary point (in the center of the distance between the knees), trying to touch the chin with our shoulder in the final position. At the same time, the head is motionless. We repeat the exercise for the left shoulder. This is 1 time. Do: 8 times.

13. Pushing away walls. Starting position - sitting on a chair. With tense arms, we push away imaginary walls: a) forward - 4 times; b) to the sides - 4 times; c) up - 4 times.

14. Rotate the head in a horizontal plane. Starting position - sitting on a chair. Turn your head horizontally to the right, then to the left. In this case, the chin describes a semicircle. This is 1 time. Do: 15 times.

15. Side turns while sitting. Starting position - sitting on a chair. Place one hand on your knee and the other behind your back. Turn as far back as possible towards your clasped hand. Return to starting position. Swap your hands and repeat the turn in the other direction. This is 1 time. Do: 6 times.

16. Raising and lowering the legs. Starting position - lying on your back. The arms are extended along the body. Raise your legs, bend them at the knees and pull them towards your stomach. Then extend your straightened legs 90 degrees to the floor. Slowly lower your feet to the floor. This is 1 time. Do: 4 times in a row.

17. Horizontal scissors. Starting position – lying on your back. Raise your legs, bring them together and spread them in a horizontal plane. This is 1 time. Do: 15 times.

18. Vertical scissors. Starting position – lying on your back. Raise your legs, bring them together and spread them in a vertical plane. This is 1 time. Do 15 times.

19. Rest. Starting position – lying on your back. Raise your arms up above your head and join them in an inverted lock. Stretch up. Legs straight and extended. Pull your toes towards you, simultaneously with the movement of your arms. Relax. Gently lower your arms along your body. Rest 2 – 3 min.

Let's get up. The set of exercises is completed.

Method of controlled psychophysiological self-regulation.

Now let's get acquainted with one of the unique methods of managing internal resources, which helps to reveal abilities and potential, overcome stress and psychological barriers.

Exercises for liberation:

Take a comfortable position. The techniques can be performed standing, sitting, or lying down, as is more convenient. Standing is more interesting, and you can immediately see what is happening and how. When the exercises are performed standing, you are immediately convinced of their high efficiency, because they allow you to get a comfortable state (if desired, even very deeply relax) without the need for a comfortable position.

Pay attention to your head, the features of its position, feel its heaviness. Make several pleasant, repeatable movements for 30-40 seconds.

Shift your attention to your shoulders, feel the movement that arises in your shoulders, follow this movement, do it several times at a pace you like, for 30-40 seconds.

Concentrate your attention on your hips. Make several repeated movements from the “hip” in a pleasant rhythm, for 30-40 seconds.

Shift your attention to your legs, what position they are in, whether it is comfortable. Then do a few pleasant movements at a comfortable rhythm for 30-40 minutes.

Track the movement that brought you the greatest liberation, repeat it several more times.

Then add relaxation exercises:

Exercise 1. “Bridge”.

Close your hands as you feel comfortable, then imagine that your hands are a sliding St. Petersburg bridge (Choose a comfortable image for yourself that will help you achieve movement), give them a mental command to move apart, as if automatically, without muscular effort. For the exercise to work, you need to find a state of internal balance within yourself; for this you need to relax and feel comfortable. Do what is most pleasant for you, go through the options (reject or bow your head, do deep breath or exhale, hold your breath for a moment, etc.), the main thing is to find this feeling of inner comfort, in which your will will begin to influence the automaticity of movement.

Starting position of the arms to the sides. You need to close your hands, imagining that your hands are attracted to each other, like two halves of a bridge or magnets.

Repeat the divergence and convergence of the arms several times, achieving continuity of movement. At the moment when your hands seem to get stuck, you can push them slightly. If the desired state of internal relaxation has arrived, stay in it to remember it.

Exercise 2. “Wings”.

Starting position - arms down. You can close your eyes to better feel the movement that is generated in your hands. Watch this movement and help it turn upward. When your hands begin to float up, a lot of new and pleasant sensations arise. Help yourself with pleasant imagery. Imagine that your hands are wings! Wings carry you! Allow yourself to breathe freely. Allow yourself to feel the state of flight.

Exercise 3. “Free body”.

In a relaxed state, a person begins to sway. Feel this freedom, relaxation in your body, it is comparable to a gentle sway on the waves, in the wind, on a journey in endless space.

This technique also trains coordination. A person with good internal coordination is more resistant to stress and is less susceptible to stress than others. external influences, has greater independent thinking, quickly finds a way out in the most difficult situations. Therefore, exercises aimed at developing coordination also build resistance to stress.

Exercise 4. “Tumbleweeds - tumbleweeds.”

Feel your head, take a comfortable comfortable position, relax and follow the movement of your head. Choose a rhythm that is pleasant to you, at which you want to continue the movement, and neck tension eases. You can find a moment when you can, as it were, let go of your head, and then it will “go” automatically.

In the process, you will encounter pleasant points - these are points of relaxation. If in the process you come across painful points, you should massage them lightly and continue moving. You can help yourself find relaxation using horizontal or vertical eye movements, find what is more pleasant for you (for example, describe figure eights).

Exercise 5. “Hedgehog”.

This exercise is aimed at defusing negative emotional states and maintaining a cheerful mood. Relaxation is achieved through tension. You need to tense, for example, your hands, and then relax them as much as possible. Imagine a hedgehog that curls and unwinds.

In the first 2-3 days of training, after performing the techniques (automatic), you need to sit down and just sit for a few minutes passively, as if neutrally (you should not close your eyes immediately, but only if they close on their own). At the same time, there is a feeling of emptiness in the head. (This is a rehabilitation state in which psychological relief and accumulation of new strength occur.)

Impact on biologically active points

Method - Biologically Active Points. This treatment method originated in ancient times (about 50 centuries ago) in the Far East (the territory of modern China, Korea, Mongolia, Japan). In the process of learning about the world and natural phenomena, information about what is useful and harmful for humans was accumulated. Ancient physicians observing the functioning human body, noted certain systems of relationships. So one of the systems is the relationship of certain points on the body with internal states person. By finger pressure on strictly defined points, you can dose, selectively and directed influence the functions of various organs and systems, regulate autonomic functions, metabolic and recovery processes. There are about 700 such points in total, but the most frequently used ones are about 150. In the mechanism therapeutic effect complex reflex physiological processes lie on the “vital points” (the modern name that summarizes them is “biologically active points”).

The principle of working with biologically active points (BAP).

How to understand that you have found a biologically active point:

Biologically active points have specific features that distinguish them from surrounding areas of the skin: relatively low electrocutaneous resistance, high electrical potential, high skin temperature and pain sensitivity, increased oxygen absorption and more. high level metabolic processes.

When pressing on these points, as a rule, a peculiar sensation of aching, some distension, numbness, and pain occurs, which is absent when pressing outside these points. The occurrence of these sensations is so constant and obligatory that it serves as a criterion for correctly finding the point.

The points should be found with the greatest accuracy, this will provide a better and longer lasting effect.

Avoid affecting adjacent areas where there may be other points that should not be touched.

Rub your hands before the massage. This will revive the blood circulation in your hands and keep them warm. Gently feel the point with your fingertip. Please note that when pressing on it, a feeling of pain and aching occurs, which can spread (give) around or to more or distant areas. This is very important for finding the “vital point”.

Acupressure techniques:

Touching or light non-stop stroking

Light pressure using the weight of a finger or hand

Deep pressure, during which a more or less noticeable dimple is formed on the skin in the area of ​​​​the point under the finger

Finger pressure can be horizontal-rotational clockwise or vibrating (slowing down or speeding up), but should always be non-stop. The stronger the impact, the shorter it should be in time.

The accelerating method is characterized by continuous exposure, smooth, slow rotational movements without moving the skin or pressure with a fingertip with a gradual increase in pressure and holding the finger at depth.

In the professional activities of a rescuer, situations often arise that are stressful in nature.

The need to make a quick decision, sometimes a feeling of guilt, not always favorable relationships with the relatives of the victims, psychological incompatibility with colleagues, difficult physical and climatic conditions for performing the task - these and other factors can disturb emotional balance and cause negative experiences. For emotional release and transfer of the psyche to an optimal state that meets the requirements of the situation, the following exercises are recommended.

"Discharge". This exercise consists of alternately pressing four points in the lip area (Fig. 1). It is necessary to massage point 1 with your index finger for three seconds. Then, after a break of 10-15 seconds, press point 2. After the second break, you should simultaneously massage points 3 and 4. The result will be relaxation of the muscles of the whole body. Then you need to sit down, relax, simulating falling asleep, and gradually slow down your breathing, paying special attention to lengthening your exhalation. After 3-5 minutes, many negative sensations will disappear.

"Anti-stress". This exercise also relieves excessive, emotional stress" To do this, for three seconds you need to smoothly and evenly press on the anti-stress point, which is located under the chin (Fig. 2). When massaging this point, you will feel a slight ache and burning sensation. After massaging the indicated point, relax, imagine a state of languor, try to evoke pleasant images. After 3-5 minutes, stretching on a yawn, tense and then relax all the muscles of the body.

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"Dots". Sit comfortably on a chair, place your hands on your knees, pressing your thumbs to your index fingers. Clearly record the place where the fold of skin ends between the index and thumb. Here is the “he-gu” point, massaging which tones and improves well-being. Perform the massage for several minutes using vibrating movements of the index finger. The exercise is performed on both hands. When performing this technique, the finger is screwed into the point, which causes a feeling of warmth and burning in it. After this, place your hands on your knees again so that your palm completely covers kneecap. In this case, the index finger is located in the middle of the cup, and the remaining fingers are pressed against each other. Then the ring finger will probe a small depression under the protrusion of the round bone. Find this point and massage it. In this case, you will experience a slight ache. This point (“zu-san-li”) is called the point of longevity or the point from a hundred diseases. Its stimulation allows you to increase the tone of the body, maintain vigor, and maintain the necessary performance.

Self-massage.

Self-massage is used to relax increased muscle tone, relieve emotional excitement and recovery normal condition body.

1. Massage cervical spine spine.

Using soft, smooth movements, massage the muscles of the cervical spine. This will help improve the general condition of the body, relaxation, and normalize blood supply to the head. Consequently, attention improves, consciousness clears, breathing becomes smooth and deep (Fig. 3).

2. Stroking the neck.

Use your entire palm to massage your neck with light movements from the chin to the collarbone for 2-3 minutes. This will help you relax the anterior group of neck muscles and enhance the effect of the previous exercise 37719006858000022860080010000 (Fig. 4).

Rice. 3 Fig. 4

Massage of the upper chest.

Using your fingertips, massage the front surface of the chest from the collarbone to armpits. This improves blood circulation, normalizes heartbeat and breathing rhythm. (Fig. 5)

4. Head massage.

Using light circular movements, massage the scalp, as if combing it with a sparse comb. This will give you a feeling of comfort, relieve headaches, and improve blood circulation. (Fig. 6)

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Fig.5 Fig. 6

Psychophysiological and psychological effect of flowers

Certain shades of blue promote harmony; light green is refreshing; red and bright yellow excite, while pink evokes a feeling of serenity and happiness.

A color has a calming effect if it has the ability to evoke contemplation, humility, absorption, withdrawal and melancholy. It has a restorative effect if it creates conditions for change, balance, personal expansion, nobility, contentment, understanding and cohesion.

Exciting colors are those that can awaken hope, ecstasy, desire, thirst for action, ambition; free thoughts and feelings, promote achievement, spiritual renewal and growth.

Gray - provides a frank response to external influences (with closure, secrecy). Recommended for overwork and external stress.

Light gray - increases intellectual capabilities.

Black – used as tonic for people with poor health. Recommended for weak-willed people. Not recommended for aggressive and stubborn people.

Red - promotes wound healing, reduction inflammatory processes. Has an analgesic effect. Recommended for headaches, dizziness and pain in the spine. Indicated for depression, depression and melancholy. Not recommended for impulsive, restless people.

Pink - is a catalyst Have a good mood, promotes recovery from somatic diseases.

Orange - increases appetite, has a beneficial effect on digestion, stimulates the senses. With dosed exposure, it increases performance. Indicated for apathy and depression. Not recommended for dizziness.

Brown - helps to switch, “relax”. Not recommended if you are prone to motion sickness. Inappropriate if intellectual mobilization is necessary.

Brown-yellow - useful for people who do not receive satisfaction from life, who are in apathy and depression.

Brown - green - useful for people who love to travel, who are on a journey (path).

Yellow - useful for life disappointments and tension in interpersonal communication. Increases the speed of visual perception, increases visual acuity and stability of clear vision, stimulates brain function. Not recommended for dizziness.

Greenish-yellow – helps to get out of depression. Not recommended for motion sickness.

Green - gives confidence, perseverance and endurance. Recommended for nervous breakdowns and overwork. Restores strength in case of insomnia. Indicated for neuralgia and migraine. Reduces the effects of motion sickness and prevents vomiting. Increases visual acuity, normalizes blood and intraocular pressure. Provides an increase in mental performance, promotes concentration.

Blue-green (sea wave) - provides control over thoughts and actions, useful for impulsive, emotional people. Strengthens strong-willed aspirations, recommended for people with low self-esteem.

Blue - dispels obsessions, reduces hyperactivity, soothes rheumatic pain, has an anti-emetic effect, and is an analgesic. Reduces anxiety levels.

Blue - reduces hyperactivity, restores strength during deep experiences, relieves pain, promotes sleep.

An important factor is also a person’s individuality. A color that is mildly stimulating to one person may excite another. Or the color that calms in one case will not produce any effect in another situation.

Take a comfortable, comfortable position, relax. It is best to do this exercise while lying down; the desired relaxation effect is achieved.

Choose one of the suggested colors:

Red if you need strength and endurance.

Orange if you want to attract other people's attention to your business and personal life.

Yellow, if you want to develop your intuition, you need new ideas and concepts.

Green if you want to feel more empathy and love for your neighbor.

Blue if you are feeling tense and need relaxation.

Blue if you want to generate more creative ideas and are looking for original concepts.

Purple if you are trying to find unique, innovative ideas, such as coming up with a revolutionary concept or creating an invention.

Imagine this color as a pyramid above your head. Calmly watch this pyramid, it slowly begins to descend. Feel how it penetrates you. It passes through your body, dissolving and cleansing it of negative emotions and moods. Feel yourself in the center of this colored pyramid. Enjoy its properties and absorb them into yourself.

Now let the chosen color wash you from head to toe, that is, from the top of your head to your feet. Imagine a stream of this color flowing through you and eventually flowing out into a sewer pipe. Then check yourself. If you still feel the remnants of negative feelings in any place in your body, direct the color flow there and wash that area.

Finding the desired color quality. This can be done mentally, out loud, or in writing. Take five minutes to acknowledge the color red within you and its properties. Your statements should be brief, stated in simple words in the present tense, and formulated in the form that best suits you. Have faith in your words as you speak them or write them down. Let go of any doubts and put all your mental and emotional energy into affirmations.

Aroma therapy

The influence of smells on mental and physical state man has been known since ancient times. The first evidence that people learned to extract fragrant substances from plant materials dates back to approximately the 5th century. BC. The poem about Gilgamesh of Sumer says “the smells created by the burning of cedar and myrrh should appease the gods and instill in them a good mood.” Confucius writes about the meaning of a good smell: “Your virtue is like a perfume that imparts beauty and satisfaction not only to your heart, but also to those who know you.”

Fragrances help a person fight many ailments, then we will describe some of them, and also dwell on methods of use essential oils.

Ways to use essential oils

Aromatherapy baths.

The effect is achieved through hot inhalation with simultaneous administration of oils through the skin. The bath temperature should not exceed body temperature, and the duration of this procedure should not exceed 15 minutes. The amount of essential oils per 1 bath is 7-8 drops, and since essential oils do not dissolve in water, they must first be mixed with an emulsifier, which can be regular milk, cream or kefir.

Before taking such a bath, you need to wash yourself, and after finishing the procedure, do not rinse, get wet with a towel and rest for a while.

The course of taking baths should begin with a minimum number of drops of 4-5, gradually increasing by 2 drops to the required volume of 13-15, then the number of drops is reduced by 2 each time. The course usually lasts 1.5 months with taking baths every other day. If you take a bath not according to the course, but according to how you feel, stick to the optimal dose of 7-8 drops per bath.

Inhalations.

Hot and cold inhalations are taken for diseases of the upper respiratory tract, bronchi, lungs, to influence the psycho-emotional sphere.

For hot inhalation in a 0.5 liter container. add 3-5 drops of essential oils (it is recommended to start with 1-2). Then, covered with a towel, lean over the solution and inhale the vapors for 7-10 minutes. During the procedure, the eyes must be closed.

It must be remembered that hot baths are contraindicated in acute attacks of bronchial asthma. In these cases, cold inhalations are used - inhalation of essential oils applied to a strip of paper, a handkerchief, a clay medallion (no more than 2 drops), or an aroma lamp. You can scent your pillow with a suitable oil (2-3 drops), which will also normalize your sleep.

Compress.

A very effective way to relieve pain and reduce inflammation. A hot compress can be easily prepared by filling a cup hot water and adding 4-5 drops to it aromatic oil. Next, dampen a folded piece of cotton or flannel cloth, squeeze out excess water, and apply to the affected area until the cloth cools to body temperature, then repeat. Hot compresses are especially useful for back pain, rheumatism and arthritis, abscesses, ear pain and toothache. Cold compresses are prepared in the same way, only very cold water is used instead of hot water. This type of compress is useful for headaches (apply to the forehead or back of the neck), sprained ligaments and tendons, and other local swelling caused by inflammation.

Aroma lamps.

The upper porcelain cup is filled with water and 5-7 drops of essential oil are added. A candle lit at the bottom of the lamp heats the water and the aroma of essential oil spreads throughout the room.

Before carrying out this procedure, it is necessary to ventilate the room and use the lamp itself with the windows closed. It is usually recommended to use the lamp from 20 minutes to 2 hours; using the lamp for more than this time does not make any sense.

Do not let the water boil, and add water to the cup from time to time. After use, it is necessary to rinse the remaining essential oils so that the oils do not mix later.

For insomnia, depression (massage, inhalation, aroma lamp, bath): chamomile, lavender, ylang-ylang, fir, myrrh, birch, basil, lemon balm.

For irritability, increased excitability and fear (massage, inhalation, aroma lamp, baths): oregano, mimosa, lemon balm, mint, valerian, ginger, fir, iris, myrrh, anise, coriander, basil, cinnamon, geranium, nutmeg.

For vegetative-vascular dystonia (massage, inhalation, aroma lamp, bath): rosemary, lemon, geranium, lemon balm, oregano, sage, eucalyptus.

For anxiety (aroma lamp, bath, inhalation): basil, bergamot, ylang-ylang, lavender, incense, juniper.

For headaches (aroma lamp, massage, compress): grapefruit, lavender, peppermint, rose, rosemary, rosewood, chamomile, sage, eucalyptus.

For dizziness (bath, inhalation): lavender, peppermint.

For depression (bath, massage): basil, bergamot, grapefruit, ylang-ylang, lavender, rose, sandalwood, clary sage.

For migraines (compress): basil, lavender, peppermint, chamomile, sage.

For nervous exhaustion, overwork, general weakness (aroma lamp, bath, massage): basil, grapefruit, ylang-ylang, ginger, cinnamon, lavender, peppermint, patchouli, rosemary, pine, thyme, sage.

For nervous tension and stress (aroma lamp, bath, massage): orange, sweet orange, basil, bergamot, geranium, ylang-ylang, cedar, cypress, cinnamon, lavender, incense, mandarin, juniper, peppermint, petitgrain, rose, rosemary , rosewood, chamomile, sandalwood, pine, thyme, sage.

For shock (aroma lamp, bath, massage): lavender, valerian.

For poisoning (taken orally): anise, lemongrass, tea tree, lemon, cypress, juniper, birch.

For low immunity (baths, oral administration, massage): lemon, orange, myrtle, oregano, eucalyptus, birch.

For injuries, sprains, dislocations (massage, compresses): juniper, ginger, lavender, sage, pine, cedar, rosemary.

For open wounds (apply oil pure and diluted): geranium, lavender, rose, rosewood, myrrh, sage.

For hematomas, bruises (compresses, massage): chamomile, sage, mint, lemon, cypress, lemon balm, juniper.

For insect bites (compresses, oil application): lavender, sage, lemon, geranium, eucalyptus, sage, tea tree.

Therapeutic effects of music on the psychophysiological state of a person

Art actively influences the spiritual world of people, and through it, their physical condition. Of all the arts, music has the widest and longest-standing use in medicine.

Music, according to modern researchers, has a healing effect on humans. It, as a rhythmic stimulus, stimulates the physiological processes of the body, occurring rhythmically, both in the motor and vegetative spheres.

Music acts both as a means of distraction from disturbing thoughts and as a means of calm. Great importance is given to music in the fight against overwork. Music also helps to throw out accumulated energy, which we often see at all kinds of concerts where people dance and enjoy it. Music can set a certain rhythm before starting work, or set the mood for deep rest during a break.

Art comes to the rescue as an additional remedy in the treatment of somatic diseases.

Recognizing the profound effects of music on the senses and emotions, Pythagoras had no hesitation about the influence of music on the mind and body, calling it “musical medicine.” Pythagoras gave such a clear preference string instruments, who warned his students against allowing their ears to listen to the sounds of the flute and cymbals. He further argued that the soul should be purified from irrational influences by solemn singing, which should be accompanied by the lyre. The lyre was considered a symbol of the human constitution, the body of the instrument representing the physical body, the strings representing the nerves, and the musician representing the spirit. Playing on the nerves, the spirit thus created the harmony of normal music, which, however, turns into disharmony if human nature is corrupted.

For overwork and nervous exhaustion - “Morning” and “Solveig’s Song” by E. Grieg; “Polonaise” by Oginsky, “Dawn on the Moscow River” by Mussorgsky, “Pavane” by Ravel, “Symphony No. 1, part. 2” by Kalinnikova, Aria from “Brazilian Bahiana No. 5” by Villa Lobosa, “Adagio” by Albinoni, etc.

For a depressed melancholy mood - “To Joy” by Beethoven, “Aue Mala” by Schubert, “Anitra’s Dance” by Grieg, “Dance of the Sugar Plum Fairy” and “Dance of the Shepherdesses” from the ballet “The Nutcracker” by Tchaikovsky, “Little Night Serenade, Allegro” by Mozart, “ Spring, Allegro" by Vivaldi and others.

With pronounced irritability and anger - “Pilgrim Choir” by Wagner, “Sentimental Waltz” by Tchaikovsky, “Scene by the Lake. Swan Lake by Tchaikovsky, Adagio by Albinoni, Piano Concerto No. 2 by Rachmaninov, Aria from the Brazilian Bahiana No. 5 by Villa Lobos, etc.

With a decrease in concentration and attention - “The Seasons” by Tchaikovsky, “ Moonlight"Debussy, "Reverie" by Schumann, "Symphony No. 5 (Reform)" by Mendelssohn, etc.

Classical melodies such as Tchaikovsky's Barcarolle, Wiese's Pastoral, Leclene's Sonata in C major, part 3, Saint-Saëns' Swan, Tchaikovsky's Sentimental Waltz, Für Elise and Moonlight Sonata have a relaxing effect. » Beethoven and others.

The tonic program is implemented with the help of: Monty, “Cumparsita” by Rodriguez, “Adelita” by Purcell, “Waltz of the Flowers. The Nutcracker" by Tchaikovsky and others.

As for modern music, it certainly affects our mental state. Lyrics can make you happy, happy, or sad. They can stimulate action or, on the contrary, inhibit it. They can combine, all this is individual for everyone. Pay attention to what music you listen to. What emotions does it evoke in you? What music brings with it, and what strings of your heart it plays on. Through this analysis, you will be able to understand what part of your life is voiced and manifested by music.

Music therapy is rarely the only treatment modality; usually it is one of the independent (to a greater or lesser extent) methods included in complex therapy. The combination of music therapy with autogenic training, aromatherapy and other relaxation methods is widely used.

CONCLUSION

It has long been known about the relationship and mutual influence of the physical and psychological, “soul and body.”

A more relaxed state of muscles and calm breathing will provide similar sensations in the psychological sphere: we will be more stable and calm emotionally (not 100%, of course, but calmer than initially). This means that it will be possible to act with a “clear mind and a cold heart”, without causing additional stress with your own experiences. For long periods of time, people working in extreme situations are often in the grip of negative emotional states associated with anxiety, anticipation of the unknown, dissatisfaction, anger, etc. The inability to reduce the severity of the experience of adverse effects is fraught with the fact that it has a destructive effect on the body, physical and mental state.

This methodological guide well reveals a picture that explains the need to change your physiological or psychological state as soon as possible in simple and accessible ways. Now you know how to do this using various simple means, for example, indulging in memories of some positive life events, or simply breathing deeper and more slowly.

There are many scientific and popular science books, publications, and methods that provide guidance on self-regulation.

The peculiarity and relevance of this manual is that it brings together traditional and non-traditional self-regulation techniques, which are self-help in the prevention of those ailments that are often undesirable companions to such an important and difficult profession as a rescuer. The profession of a rescuer is associated with various stress factors. The uncertainty of the current situation, the constant expectation of danger, the need for continuous logical and psychological analysis of rapidly changing situations, the intense work of attention, and working with human grief have a powerful and ambiguous effect on the human psyche, requiring the mobilization of all his physical and mental capabilities to effectively solve the problems at hand.

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If people had no feelings and were indifferent, they would not know either worries and anxieties, 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 positivity and harmony.

Steps towards peace of mind

A person is most nervous in a situation of uncertainty. Any exciting situation needs to be sorted out. How to quickly calm down if you don’t understand what’s going on? Knowledge gives a person confidence in what is happening.

1. Clarifying the situation is the first step to peace of mind in a specific situation.
2. The second step is to use self-regulation techniques to calm yourself enough to think quickly and clearly in a difficult situation.
3. The third step is to analyze what is happening and decide on a course of action.

If there is a threat, real or potentially dangerous, you need to be able to easily and quickly put your 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 must not give in to panic and excitement, but while 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 little things. For overly anxious individuals, worry and negative experiences are a common activity and way of life.

For example, people are worried and cannot calm themselves down during a job interview. The reason for this excitement is the exaggerated value of the event. An interview is not a life-threatening situation, the person simply doubts himself and is afraid of making a negative impression. Excitement plays with him cruel joke, does not allow you to think soberly, slows down reactions, makes speech intermittent and incoherent. As a result, the excitement and anxiety are justified.

A person needs to use self-regulation methods in such and other similar situations when the significance of the event is exaggerated.

Methods and techniques of self-regulation

How to calm down without resorting to taking medications? It is necessary to use methods of self-regulation of mental state.

Self-regulation is the control of the psycho-emotional state by influencing the consciousness with words, mental images, proper breathing, toning and relaxing muscles.

Self-regulation is designed to quickly calm, eliminate emotional stress and normalize the emotional background.

How to calm down without knowing special self-regulation techniques? The body and consciousness usually themselves tell you how to do this.

Natural self-regulation techniques:

• smile, laughter;
• switching attention to a pleasant object;
• support of a loved one;
• physical warm-up;
• observing nature;
• fresh air, sunlight;
• clean water (wash, shower, drink water);
• listening to music;
• singing, shouting;
• reading;
• drawing and others.

Techniques that develop the ability to manage psychological state:

1. Correct breathing. You need to take a slow and deep breath, hold your breath and slowly, completely exhale, imagining how the tension goes away.
2. Autotraining. Autogenic training is based on self-hypnosis. A person meaningfully repeats positive phrases many times until he believes what he is saying. For example: “I remain calm, I am calm.”
3. Relaxation. Special relaxation exercises, massage, yoga. By relaxing your muscles, you can balance your psyche. The effect is achieved through alternating muscle tension and relaxation.
4. Visualization. The technique involves recreating in your 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

Helps you find peace of mind special exercises, aimed at regulating the mental state in a specific situation. There are many such exercises developed; you can choose the one that is most convenient to use, quick and effective.

Some special exercises and ways to quickly calm down:

• 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 tempo.

• Exercise "Disclosure"

In a standing position, you need to make several swings of your arms in front of your chest to the sides, in a circle, up and down (classic exercises for warming up). Stretch your straight arms forward and relax, begin to slowly move them to the sides.

If the hands are relaxed enough, they will begin to move apart as if by themselves. The exercise must be repeated until a feeling of lightness arises. By spreading your arms, imagine how your perception of life expands, your arms open towards the positive.

• Exercise “Relaxation point”

In a standing or sitting position, you need to relax your shoulders and 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 so.

After resting in this position, continue rotational movements. Rotating your head, imagine moving towards harmony, and at the point of relaxation feel the achievement of this goal.

A positive effect can be achieved simply by shaking your hands well and quickly several times, as if shaking off water. Imagine that stress and nervousness are leaving your fingertips.

To relax your muscles, you need to jump in place, as if shaking off 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 your muscles. Close your eyes and imagine yourself in a sunny meadow, beach, riverbank or other pleasant place where the sun is shining. Imagine how the gentle sun warms the body and, together with the sunlight, the body is saturated with peace and happiness.

A ray of sunshine ran across the lips and drew a smile, across the forehead, relaxing the eyebrows and forehead, sliding onto the chin and relaxing the jaw. The sun's ray runs over the body and relaxes all its parts in turn, gives peace of mind, and removes anxiety. You can add sounds of nature: splashing waves, birdsong, rustling leaves.

Duration of exercises: from one to fifteen minutes. They can be performed in combination, several times a day.

Simple exercises can restore a sense of joy in life, self-confidence, calm down and achieve peace of mind.

Experiences are an integral part of life

Is it possible to avoid anxiety and worry all the time or is it better to learn self-regulation?

• Not everyone can find calm in a difficult situation, but everyone can try to do it.
• People need both positive and negative emotions and feelings in order to survive. They are always natural. Some of them are congenital, others 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, worries 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 experience is determined by personality characteristics. A child learns to become nervous by looking at others. With anxious parents, children grow up to be anxious individuals.
• Excessive worries can be caused by self-doubt, fatigue, negative experiences of the past, exceeding the significance of events and other reasons.

Development of assertiveness (internal balance)

A person becomes nervous when he feels an existential threat. Physiological reactions during strong excitement designed to activate hidden reserves body to combat troubles. The heart begins to beat faster so that the muscles become toned and the blood circulates better, supplying the brain with oxygen.

When a person is very worried and does not know how to calm himself down, he either behaves passively, confused and scared, or aggressively and unrestrained.

These strategies are ineffective. The most beneficial strategy for survival in society is the ability to maintain internal balance, in which a person has his own opinion, an independent view of the situation, and a calm perception of reality.

A person’s ability to independently regulate his 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 give in to manipulation, and uses self-regulation techniques. A person’s internal position is stable, he is self-confident, balanced, and he perceives a difficult situation as under his control.
• Assertiveness presupposes the ability to quickly move away from a problem, ease of perception and a low degree of indifference. You need to become an outside observer of the ongoing event, interested, but not involved.
• Such behavior may be perceived by others as callous and indifferent, but it allows a person to maintain inner peace and harmony. Advice to look at life more simply 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 worries, look at oneself from the outside, give objective assessment what is happening and make a reasonable decision.