What is auto-training to calm the nervous system? Effective auto-training to calm the nervous system

Recently, a client asked a question: “I read about auto-training, does it help with panic attacks? Is it possible to remove a panic attack with auto-training? Our dialogue has clarified a lot, and I am sure it will be useful to everyone who is looking for ways to overcome panic disorder, agoraphobia.

Is auto-training indicated for panic attacks?

Panic disorder is not a disease. The psyche is not always ready for stress, and then the brain, as it were, saves you, blocking the whole bunch of emotions, thoughts, sensations in itself, then throwing out what has been accumulated in the form of VVD symptoms, or more correctly, panic attacks. In such a disruption nervous system The body is constantly in a state of tension. The body is on alert in the face of danger. Muscles are in good shape, the head is working intensively, the level of adrenaline is going through the roof.

The search begins on how to deal with this. And here the first thought is to take some kind of sedative drug. This is what doctors advise. But the attack continues...

After some time, a person somehow learns about the existence of autogenic training (or auto-training) and the possibility of using it to treat panic attacks. Of course, auto-training is a wonderful thing. After all, thanks to him, you train the skill in advance - to control your nervous system, control your emotions. And this is very important for mastering your state of mind, and therefore, for fighting panic attacks.

What will happen in my head if I start using auto-training for panic attacks? What is it really?

After a panic attack, or between attacks, auto-training works to calm down, on the one hand, the relaxation effect is activated, and the effect of self-hypnosis on the other. That is, you acquire the skills to relax and calm down, learn them at home, and then apply them when the need arises. But relaxation alone is not enough. You need to give the brain a command to calm down.

But when emotions are running high, getting such commands into the subconscious is not easy, because the excited brain is frantically looking for ways to avoid imaginary danger. In other words, if you say to yourself: "Calm down," then it will not work, because. somewhere deep, subconsciously, the brain believes that you are in danger. Especially if you already have experienced several panic attacks and overcoming fear and control have become the core of life.

But here's what's interesting! During the performance of special auto-training exercises, unconscious resistance is removed, which stands in the way of healing from panic attacks. Those. you go into a mild to moderate trance, in which the positive attitudes “I am calm,” “everything is fine,” etc. have a chance to reach the subconscious.

Watching a person in a state of trance, it is impossible to understand whether he is awake, thinking about important matters, or dozing.

Having mastered autogenic training for panic disorder, you will be able to:

relieve unnecessary stress;
gain access to internal resources;
prepare the psyche for possible stress;
manage your emotions (including during panic attacks);
inspire yourself with everything that you need to normalize the state.

The trance state is generally useful in itself. Involuntarily, a trance occurs in any person every one and a half to two hours, when the brain, as it were, “lays out” all the information received into boxes. You can notice similar effects if you think about it and did not notice how time flew by. And relief comes, like a weight off your shoulders. It is in trance that the impact on the subconscious of command words takes place. That's when the “calm down” attitude will work.

How effective is auto-training for panic attacks?

Panic attacks, coupled with the diagnosis of VVD, are a signal that not everything is right in life. The panic syndrome itself is a kind of analogy, a reflection of life's problems by disturbances in the functioning of the autonomic nervous system. Moreover, where, in which organs the sympathetic nervous system “shoots”, such are the complaints of a person. This is where the symptoms of palpitations, high blood pressure, trembling in the hands and the like come from.

Such people have a great need for internal reorganization. To be adapted to stress, make decisions faster. If you regularly perform auto-training for panic disorder, there is a gradual unlocking of psychological deadlocks. The psyche, when given enough attention, begins to heal itself:

Relaxation reduces the impulses of the sympathetic nervous system;
Gaining access to your resources is empowering;
Commands and settings change behavior.

Once experienced relaxation during auto-training is an important experience. He is remembered. Subsequently, you take it out of memory, and the reflex remains. I learned to ride a bicycle as a child, and after many years you sit down and ride.

What is better to use for panic attacks: auto-training or hypnosis sessions? What is their difference?

Auto-training is SELF-hypnosis. In hypnosis, a psychotherapist works with you. He makes it easier for you to go into trance, comes up with a plan for treatment in general, as well as for this particular session. It is he who finds the words to reach your subconscious. Obviously, during autogenic training, you do all this yourself.

Therefore, auto-training is a little more difficult than a hypnosis session - because you have to be in the role of a hypnologist and a client at the same time. However, even if you choose ONLY hypnotherapy, it will not be effective if you do not learn self-hypnosis, and, therefore, self-regulation of your emotional and physical state. A good hypnotherapist will go out of his way to teach you self-hypnosis, specifically AT.

Hypnosis is carried out during the session, and auto-training is more universal - you conduct it when it suits you, even on the eve of the PA, and determine the duration of the session yourself.

Is self-training safe?

When and how should auto-training be used for panic crises?

The famous "coachman sitting on a droshky" pose is perfect for doing AT in the office. At home, you can lie down more comfortably

Autogenic training can be done anytime and for as long as you like. With sufficient perseverance, a habit is developed to control emotions, behavior, sensations. The more you practice, the better the skill. After a couple of weeks, you will be able to notice how much less worry you have become. And this is already a huge step towards solving the problem.

If insomnia is added to panic attacks, do auto-training before bedtime. Sleep then will be deep, even. And you can right at lunchtime, in the afternoon. And recover and benefit.

To perform auto-training, it is better to lie down. If not possible, get comfortable in a chair. To have a place to lay your head, put your hands. Stretch your legs straight in front of you. You can close your eyes.

Autotraining for PA - step by step instructions

By relaxing your muscles, you focus your attention on certain sensations. This leads to a state similar to hypnosis. And then you pronounce command-phrases containing changes to confidence, calmness. This is the essence of AT.

Therefore, the following phases of autogenic training can be distinguished:

Relaxation.
Special Suggestions. They can be direct - in the form of a text, and indirect - suggestions with images, stories.
Return.

1. Relaxation.

You say (to yourself):

I'm ready to rest. A gradual relaxation begins. I feel lightness and calmness filling me. My body is weightless and relaxed. I can feel the warmth enveloping me pleasantly.

I can feel the muscles in my right leg relax. Relax the feet, then the lower leg, thigh muscles. The right leg is heavy. Now the muscles of the left leg relax. Slow relaxation goes through the muscles of the foot, then the thighs, and goes to the lower leg. The left leg is heavy. I feel warm. I am absolutely calm.

Now I can feel the muscles of my right arm slowly warming up. Warmth and heaviness passes from the hand to the forearm, then to the shoulder. Now relaxation goes along the left hand. Heat moves from the hand to the forearm, then to the shoulder. My hands are motionless and heavy. I feel calm.

Now the abdominal muscles relax. Then the back. The neck is relaxed.

The head is light.

I feel warmth and lightness wrap around me. I feel good and calm. My body is resting. I feel filled with strength and energy.

2. Suggestion of the necessary settings, remember them in advance.

“Now I'm talking to myself. I look at myself from the outside. It's time for me to hit the road. I don't know what awaits me beyond the threshold. I don't know what I will have to face. But I know that faith in myself, in my inner core will help me and bring success. Something still bothers me, but I know anxiety is a fog. And this fog leads to panic. I look at myself and see a haze of worry on my face. And now I'm banishing this anxiety from my face. I drive away the fog, and gain self-confidence. I feel my inner core. I straighten my back, straighten my shoulders, and in this way I expel the remnants of anxiety. I see my head rise higher. And I see my confident and calm look. (pause a little) My body and mind are in harmony, they help each other. Now I feel how peace has filled me all over. I am ready for any difficulties. And now it's time for me to move on.

3. Return

I find myself rested, full of energy. I have a desire to do everything that I have in mind. I am returning here, to this place where I am now.

I gradually feel my fingers, hands. They can move. The muscles of the hands tense up. I clench my fists and feel the pleasant power in my hands.

Now I am tensing my feet. I feel firmness in my legs. The back bends upward. Energy moves throughout my body. Now I feel every muscle of the face, lips. They can move. I take a deep breath and hold it for a couple of seconds. Then I exhale through my mouth. And at the same time I unclench my fists and open my eyes. I returned. In my body cheerfulness and inner peace. I can do everything.

You can use this autotraining. Or insert your commands, settings and words that suit only you. You can learn more about auto-training techniques from books. Our recommendation: read the brochure "Autogenic training for you" by A. Petrov.

When a person decides that he cannot do without auto-training to calm the nervous system, the best thing he can do is to consult a neurologist or at least a therapist.

Speaking about auto-training, you will have to touch on the topic many times about why there is a need for it or what it is needed for:

when a person is ill with an incurable disease;
constantly feels anxiety for children, pets;
the desire to control everything at once;
increased mental activity: study or working conditions;
during the sessions and job search.

It is clear that when a person cannot correctly allocate his time, is constantly in time trouble, a good psychologist can help here, who will teach the techniques of auto-training.

Another thing is when a person is sick and cannot find funds for treatment, for example, of an oncological disease, then self-hypnosis or meditation exercises will help him:

dull the pain, not feel it;
overcome internal resentment;
try to find a way out by all reasonable means.

Although there are few such cases, nevertheless miraculous healing occurred even in the later stages of the disease. The justification for this was given by German scientists back in 1932.

Motivation for auto-training among young people and not only

The percentage of people involved in auto-training in their youth is very high. This is because getting a higher education has become both easy and difficult.

Everyone can study, but to pay for education, not everyone, but still have to work. And even if we assume that the results of exams can be bought, then it is extremely difficult to work without real knowledge, and even productively for oneself.

Therefore, in many universities, autogenic training courses are also opened for applicants in order to teach the future student:

deal with your emotions;
in time to suppress the feeling of fear of ignorance of the subject;
not to worry in responsible and critical situations;
find internal reserves of knowledge.

In this sense, young people need to learn how to calm their nervous system in moments of crisis, coping with a tremor in their voice or struggling with the desire to say an offensive word, they will be able to live comfortably for many years without experiencing any nervous shocks.

In addition, school graduates are not yet quite familiar with the system of education in universities, so a person immediately finds himself:

surrounded by strangers;
often in new social and living conditions;
alone with a sense of responsibility for their future;
just in an unfamiliar city, not knowing its traditions and customs.

All this affects the formation of a young person, as well as the human nervous system. Therefore, in order to graduate from a higher educational institution and not become a neurotic at the same time, it is quite useful to do auto-training.

Modern meditation schools offer their students activities that are somewhat different from those offered by yoga. But they all have one thing in common: it is to learn to relax, to breathe correctly.

And although people always want to go directly to the exercises in the lotus position, you have to start with proper breathing.

To begin with, you can simply sit on a chair and, while taking a deep breath, make sure that the lungs are completely filled with air. Slow exhalation. At this time, thoughts should be maximally concentrated on breathing, and not hover somewhere in the clouds. In the process of studying, students should understand that the best way to relax is to concentrate, although this sounds paradoxical. Moreover, it will be necessary to focus your thought on your arms, legs, at first exclusively on parts of the body and internal organs.

You can do it on your own, with a trainer or a friend on the course.

This stage is important, regardless of the purpose for which a person came to auto-training classes. It is an important preparation for more serious exercises to achieve very specific goals and to restore the normal functioning of the nervous system as well.

Six training basics

When a person learns to breathe correctly and, at his first request, to feel warm or cold in certain parts of the body, he can move on to more serious training.

In order to use auto-training to calm your nerves and keep yourself in a normal vitality, you need to master several exercises that can be performed in any comfortable and stable position. The Lotus position in this sense is ideal, but also lying, reclining or sitting like a coachman are quite suitable for the above purposes. There are only six basic exercises that have classical names and perform a specific action in the meditation system itself. They are important for the first stage of autogenic training-relaxation.

The first of the exercises "Heavy" works to relax the muscles. It is convenient to perform it anywhere.
The training task "Heat" has the goal of causing a literal expansion of the vessels of the skin, for people with an upset psyche, it is more than important.
"Pulse" is used to normalize the heartbeat in exciting situations.
During the execution of "Breathing" it is necessary to cause spontaneous excitement, that is, an increase in heart rate, then calm down sharply, achieving uniform breathing. But the bottom line is that in the end, the desired states should appear almost instantly.
"Solar plexus" is desirable to perform for people trained in terms of knowledge of human anatomy. The purpose of this exercise is to normalize the blood circulation of internal organs.
“Cool forehead” during the first stage of auto-training allows you to get rid of pain, in particular headache, if present, over time, a person will be able to use the developed skill at any time necessary.

If a person wants to calm the nervous system, it is better for him to use the first, second and fourth exercises. Everything that concerns the internal organs is more suitable for those who are struggling with the disease.

Performing all these exercises in turn or several specific ones to choose from forms the basis of the initial stage of auto-training, followed by the second, most interesting period of active suggestion or self-affirmation of a pre-prepared phrase.

Auto-training for calming (example)

You can compose a calming phrase on your own or with a trainer. There are several methods by which the text material of a positive statement is compiled.

You can't do two things:

self-assertion of ill-conceived textual material;
write down too banal phrases on the subcortex, for example, “everything is fine” or something like that.

The assertion must be:

meaningful;
a little associative;
with the same thoughts.

In this case, even if it seems to an outside observer that there is no logic in the construction of the statement or that it is clearly violated, one can ignore this. A simple example of identical phrases with obvious illogicality, if we consider everything from the point of view of common sense:

“When the sound of the sea is heard, it becomes calm, confidence is gained, anxiety and excitement go away. When aggression, anger comes from others, I hear the sound of the sea. The purpose of this setup is simple. If a conflict situation suddenly arises, the brain already “presses the button” on command: aggression, anger is the sound of the sea.

She, in turn, launches the entire installation mechanism: "when the sound of the sea is heard ...". A well-honed phrase will quickly take place in both hemispheres of the brain, turning on almost instantly when a conflict situation or any other threat arises in relation to a person.

Some people use the rule of counting to ten instead of all these techniques. By the way, it can be indirectly attributed to a certain type of training, but without performing all sorts of formalities. But the example given is very simple and is designed specifically to calm your nerves and surge of emotions in a particular situation.

But after all, the nervous system can be shaken by various diseases, squabbles, constant excitement for loved ones. Then the assertion must be directed precisely at the source of the anxiety. Decide what scares you the most.

lack of money or inability to buy something;
disease or its consequences;
a break with someone from the family or fear of loneliness.

Any problem always has several ends, and if something does not bring the expected result, then:

not quite a worthy goal is being pursued;
means for implementation are also not very good;
maybe it's not a problem at all.

In the above example, in order to bring the reproduction of the identity of the event and the reaction to it to automatism, it is necessary to evoke in oneself the feeling that is experienced in a conflict situation, remember it and clearly associate it with what should happen after. Namely, calmness and self-confidence, and during auto-training this state is also worked out, remembered and an “anchor” is placed on its reproduction.

Everything works like a well-oiled clockwork, but auto-training differs from hypnosis in that all faith comes through awareness. Therefore, only the statement that a person sincerely believes in will give a result, when it comes from the heart and does not aim to harm others, including oneself. This is not a religion, but precisely the need to cope with emotions in a difficult life situation, not to allow them to allow pain in the heart, that is, to protect yourself from neuroses, heart attacks or strokes.

Exit from auto-training and conclusion about its action

The path traveled from the initial training to the end of the statement of the cherished phrase resembles preparation for surgery, anesthesia, some events occur, albeit controlled by the human brain, but getting out of sleep can be painful. This stage of training is called: exit from autogenic training.

Having finished the stage of statements, you need to think about the end of the process and the need to return to real life. It is advisable to do this competently, “waking up” (everything that happened was not a dream), to feel the lightness of consciousness, the absence of a baggage of problems behind you.

A purely psychological way out is also reinforced by physical actions, depending on the location of the training. In an ideal situation, you need to slowly clench your hands into fists, feel the weight of the body, you can stretch well, raising your hands up with open palms and slowly lowering them down through the sides. On this, in fact, the whole stage is completed.

The subtleties of auto-training

As you could understand, materials for auto-training can be taken ready-made. But they definitely need to be reworked for themselves. After all, it is important that the textual material is precisely conscious. The whole process at all stages and stages, unlike even self-hypnosis, takes place at the level of consciousness, understanding of the problem, the need to get out of it at any time.

A few more words about the soundtrack. If possible, it is better not to use it, the phrase that will be approved is better to learn by heart. Classes should preferably be carried out in natural silence, as they say, without fanaticism, the birds outside the window should not be distracting, as well as the voices of people who are in the same room with the trainee.

Auto-training helps people become better, overcome their fears, cope with emotions. If you approach the problem step by step, starting at least with the ability to cope with conflict situations, you can get rid of many of your complexes and apparent shortcomings, which will lead you into the world, albeit imperfect, but in full agreement with yourself.

Every day we all face all sorts of stresses that cannot positively affect the activity of our nervous system. Different nervous situations can provoke quite serious diseases, in addition, they significantly disrupt performance, interfere with normal night rest and a fulfilling life. Therefore, it is imperative to deal with stress, trying to neutralize or at least reduce their negative impact on the body. Let's talk about how auto-training can be used to calm the nervous system and yoga.

Autotraining

Auto-training is a technique that allows you to effectively manage emotions, in other words, self-hypnosis. It can be compared to immersion in a trance, which occurs on its own. At the same time, a change in the background of consciousness occurs in a person, due to which various psychological attitudes can be set.

To conduct auto-training, you can take one of two positions. You can lie on your back, bend your elbows slightly and place them along the body with your palms down. In this case, the legs should be spread apart by twenty to thirty centimeters.

In the event that you have a comfortable chair at home with a back and armrests, you can also sit on it with your hands folded on the armrests. You can also take the "coachman's pose": sitting on a chair, straighten up, relax your back as much as possible and lower your head. At the same time, the eyes should be closed, and the legs should be placed on the floor slightly apart. Put your hands on your knees with your palms down so that they do not touch each other.

In the event that auto-training leads to the onset of an uncontrolled state of drowsiness, it is worth taking three or four fairly deep breaths, and then closing your eyes without raising your eyelids. All self-hypnosis formulas should be combined with the emotional images you need. Say this text to yourself, best of all in time with your breath.

The duration of the training should be no more than a quarter of an hour. Try to distract as much as possible from all extraneous thoughts, as well as sensations. Talk to yourself:

I am calm;
- I rest;
- excitement goes away;
- anxiety goes away;
- I am distracted (a) from everything around;
- my thoughts slowly flow through me.

Try to imagine that your limbs are becoming heavy. Feel the relaxation and heaviness of the arms and legs, and then complete peace.

Autotraining may include breathing exercises. So you can lie down, close your eyes relaxed and run your thoughts through your whole body, relaxing your muscles. Next, take a deep breath and mentally say “I”, exhale slowly and say to yourself “relax”. Next, repeat the inhalation and exhalation again, using a different formula "I .. calm down."

Yoga

The practice of yoga can be used as a very effective method of eliminating stress. In addition, such exercises help to alleviate the manifestations of increased anxiety and depressive states.

Lie on your back, stretch your arms along the body so that the palms look up. Spread your legs a little and close your eyes. Try to relax as much as possible. Do not move, even if you feel some discomfort. Make sure that your breathing becomes as natural and rhythmic as possible. Start counting your inhalations as well as your exhalations for a few minutes. In the event that you are constantly distracted, try to focus on such a calculation. When you manage to stay focused for a couple of minutes, you have completely relaxed both your mind and body. This yoga position is also known as shavasana. It is able to completely relax the entire psycho-physiological system. Experts advise doing it before bed or during individual yoga classes.

For maximum relaxation and calming of the nervous system, it is worth resorting to yoga nidra. Lie down in shavasana and slowly move your awareness through various parts of your body. At first, feel only the left hand, feel mentally that it touches the surface. Next, feel in turn all the fingers (one at a time), palm, wrist, armpit, left side of the body, left buttock, thigh and knee, then the lower leg and heel, foot and all fingers, starting with the big one in turn. Do the same with the other half of the body. Feel how all parts of the body relax and merge with the floor. Repeat several times.

Breathing exercises also have an excellent effect on stress. Stand straight, take the maximum full breath, hold the air in the chest as long as possible. Exhale forcefully through your open mouth. Such a simple breath holding helps to cope with stressful situations. Try yoga practices to calm the nervous system and you won't regret it.

Sytin's settings

Sytin's moods are texts composed in a special way, listening and repeating which helps to heal the body, cope with stress and even defeat many diseases. In a sense, they are the same auto-training. There are formulas that you need to listen to, there is a person who himself works to achieve the result.

Settings can be easily found on the web - in the form of text formulas, audio books and videos. It is necessary to assimilate moods for calming the nervous system exactly until the state of a person corresponds to their content. Memorizing such texts by an order of magnitude improves their effectiveness.

All the described techniques help to cope with stress, calm the nervous system and achieve relaxation. You can practice them at any time of the day and at any age.

Ekaterina, www.site

P.S. The text uses some forms characteristic of oral speech.

Mood stability and peace of mind have become a luxury with the frantic pace of modern life. Among worries and problems, we often do not notice that our own energy and vitality are close to the “0” mark. That is why specialists in the field of psychology have developed special exercises - auto-training to calm the nervous system.

The history of auto-training to calm the nervous system

What is auto-training for calming in psychology and what is it used for? Psychologists call auto-training special psychological techniques and techniques based on self-hypnosis.

For the first time this technique was proposed by Dr. I. Schultz in the 30s of the 20th century, but in Russia it appeared only in the late 50s. The method turned out to be interesting for use, as patients actively participate in the process of self-hypnosis and self-education. Unlike hypnotherapy sessions, which are also effective in dealing with stress and neuroses, but the patient takes a passive place when using it.

For sessions of auto-training of calm, it is necessary to use the mental, auditory, and sometimes olfactory functions. After all, it is under the influence of words and images created in the imagination, as well as the control of breathing and muscles, that it becomes possible to achieve complete calm, relaxation and tranquility.

Who is self-training for?

The human body itself has its own methods of relieving stress. People note a good mood and positive emotions after a sound sleep, favorite music, communication with animals, reading or delicious food. You can list a huge number of such natural "antidepressants", but not in every life situation they can be used. It’s hard to imagine yourself with a cat in your arms at a meeting with your boss, or start eating at an exam ...

It is for moments when it is impossible to use natural means and achieve relaxation, auto-training techniques are used.

If you use it regularly and learn some calming techniques on your own or with the help of a specialist, you can prevent the accumulation of negative emotions, chronic stress, alcohol and nicotine addiction. People who practice auto-training to calm the nervous system in life recover strength faster after prolonged physical and emotional stress. It has been proven that the impact of auto-training can affect the metabolic processes in the body, and even the character and appearance. The effect on him is similar to hypnotic.

Regular sessions of auto-training to calm the nervous system help:

To evoke in oneself those emotions that a person needs in this moment. Most often it is relaxation and calmness;
Influence muscle tension;
Helps to focus on a particular object;
It has a beneficial effect on the entire nervous system.

Indications for auto-training to calm the nervous system:

Panic attacks;
Bronchial asthma;
Nervoses and nervous disorders;
Neurasthenia;
Prolonged depression and stress;
Endocarditis and angina pectoris;
stomach ulcer;
Constipation.

Important! Autotraining to calm the nervous system is completely ineffective in hysteria.

Contraindications for auto-training to calm the nervous system:

delusional states;
Confused, unclear consciousness;
Vegetative-vascular dystonia (VVD), especially during crises;
somatic crisis.

How to start relaxation of the nervous system?

There are certain techniques that, if necessary, help to quickly calm down or fall asleep. Some of them:

Count up to 10 or more. You can count backwards. For complete relaxation, you can close your eyes;
An imaginary image - you need to imagine any person who is pleasant to you, with whom you have positive emotions associated;
"Mask" of relaxation - you need to relax all facial muscles;
If the place and time allow, you can tune yourself in a positive way with the help of sounds - it can be just your favorite music, or the sounds of nature and the living world - from the sound of a mountain stream to the singing of birds and the voices of frogs. All these sounds exist on different sites in the public domain, and you can listen to them for free;
Simple gymnastic exercises, sipping;
Walk in the fresh air;
Communication filled with pleasant words, laughter;
Positive thoughts and ideas.

Conscious auto-training techniques to calm the nervous system

breath control;
Management of muscle tension, that is, their tone;
Speech or verbal influence.

Breath control during autotraining

Breath control is a conscious alternation of chest and abdominal types of breathing. Such a procedure can positively affect muscle tone and brain centers responsible for human emotions.

Abdominal breathing - slow and deep - will help reduce the excitation of the central nervous system, relax the muscles;
Chest breathing - frequent and shallow - on the contrary, will help activate all organs and systems.

Muscle tension management

Blocks or spasms of the muscles that occur in stressful situations, will allow you to remove auto-training to calm the nervous system, and you should focus on the most “squeezed” parts of the body.

Example exercise:

Sit down, close your eyes, breathing slowly and deeply;
Visualize your own body, create an image of it in your head, and find the source of "tension" on it;
These areas should be brought to a state of maximum muscle tension, up to trembling in these parts of the body;
After you feel trembling and tension, you need to sharply drop them on the exhale;
If necessary, repeat the procedure until complete relaxation.

After such auto-training to calm the nervous system, warmth will spread through the body, the heaviness that appears in the limbs will be pleasant to the touch. If the tension could not be removed in this way, you can stimulate the problem areas with circular massage movements - the tightness should go away.

Speech impact

The technique of this auto-training for calming the nervous system consists in influencing consciousness by means of theses and self-orders, statements that are positive. As part of such sentences, the use of the particle “not” is excluded.

Examples:

Self-orders - somewhat reminiscent of army ones - precise and short instructions - “Do not shout!”, “Be calm!”;
Self-programming - self-confidence and self-confidence will help to gain memories of past successes and successes in something - they remind a person of the hidden potentials of his personality;
Self-promotion - if you do not receive praise from outside - from colleagues, parents, superiors - this is not scary. You can always praise yourself! This will eliminate the feeling of underestimation and "uselessness" in society, reduce irritability.

Art therapy has been widely used in auto-training techniques to calm the nervous system - it relieves anxiety and fatigue, helps to forget unpleasant situations and experiences. When drawing, psychologists recommend changing your hand - if your dominant hand is right, then draw with your left, and vice versa. This stimulates the brain of the opposite area. It is not the presence of artistic talents that is important, but the ability to convey your emotions and fears through drawing - shades, images.

Important! The first therapeutic, beneficial effect of auto-training to calm the nervous system can be seen after 3-4 sessions.

If there is a difficult job

There are days when fatigue is felt especially acutely, or some extremely unpleasant event is absolutely confusing and knocks out of the normal rhythm of life. In this case, it is better to find a few minutes for yourself to apply some auto-training techniques to calm the nervous system.

With nervousness, it is better to use self-orders and exercises that will make you calm down:

Perform several physical exercises with tension and stretching of those muscle groups that did not take part in active work - the whole lesson can be continued for up to a minute;
As you inhale, with complete relaxation of the muscles, repeat the following words to yourself:

I calm down;
I am relaxing;
My hands are warm and relaxed;
My hands are motionless;
My legs are warm and relaxed;
My legs are motionless;
My body is resting;
It is completely relaxed and gets rest;
Good vacation;
I am slowly recovering;
This process takes place in my whole body, in every cell of mine;
My body has recovered, it has strength again;
Disappeared anxiety and tension;
I rested;
I'm ready to act.

Relax training to calm the nervous system

There are special group or individual relaxation trainings where professional psychologists give the necessary knowledge on auto-training to calm the nervous system - methods for relaxation, recuperation and increase in resources. They teach self-confidence and stimulate personal growth and creativity.

At the time of relaxation training, in addition to training, specialists demonstrate a variety of relaxation techniques - they use soothing texts, teas and preparations that relieve tension, aromatherapy sessions are held - everything that auto-training would have a healing, relaxing effect.

The life of a modern person is a daily fuss, manic workaholism and ambition. In the whirlwind of tasks and worries, it is difficult to find time for a good rest, relaxing communication, trips to nature. The result is chronic stress, nervous breakdowns, a desire to drop everything and run away. Can stress be dealt with? Yes, it's easy. High-quality relaxation to calm the nerves will take only 10-15 minutes and restore strength. The editors of the site offer to get acquainted with several effective relaxation techniques.

How relaxation works to calm the nerves

The concept of "relaxation" comes from the Latin word "relaxation", which means "relaxation". This term refers to both the state of the nervous system, when recovery processes occur, and the process of relaxation itself. Relaxation only looks like relaxation. In fact, the body works hard to restore physical and mental strength.

Relaxation can be voluntary and involuntary. In the first case, a person consciously manages the relaxation process using special techniques. In the second, the body itself “turns off” consciousness and “reboots”. This usually happens in a dream, when the psyche processes the accumulated impressions. At the same time, cells are intensively dividing, toxins are removed, due to which fatigue disappears.

Psychotherapists believe that mindful relaxation to calm the nerves is the best way to recuperate throughout the day. Powerful psycho-emotional stress leads to muscle spasms, which affects physical well-being. Relaxing the muscles, you can achieve the opposite effect - a feeling of lightness, a surge of strength, calm. The main thing is to choose the right technique and perform the exercises regularly.

3 useful techniques to relax and calm down

If you feel physically tired or nervous, take a few minutes to relax .. They differ in the way they are performed and how they affect the body, but all are useful and help with nervous overload. Choose the method that you feel most comfortable with. All you need is 10-15 minutes and a private place where you won't be disturbed during that time.

1. Breath control is a simple but super effective practice.

All you need to do is breathe and that's it! It's important to do it right:

Take a comfortable position, close your eyes and focus on your breathing. Try to fully feel how cool air passes through the nose, flows into the lungs.

After taking a deep breath, hold your breath for a while, and then slowly exhale. Feel the warmth of the air.

Repeat the breathing cycles as many times as needed to calm down.

You do not need to specifically relax the muscles. This will happen on its own as long as you concentrate on your breath.

It is important not to be distracted by extraneous thoughts. If you catch yourself doing this, start repeating the words "inhale" and "exhale" to yourself. When annoying thoughts recede, this is no longer necessary.

If you do not have the opportunity to set aside 15 minutes for this practice or you are afraid to fall asleep, set a timer for at least 5 minutes.

Even this time is enough to abstract from reality, lower the heart rate and completely relax. Breathing technique is universal. Having mastered it, you will be able to relax even in the presence of other people.

2. Progressive Muscle Relaxation - Jacobson Technique

The American physician Edmund Jacobson proposed to fight muscle spasms on the principle of "knocking out a wedge with a wedge." It works. If you alternately strain different muscle groups, the tension recedes, and thoughts calm down. The main thing is to act strictly according to the proposed scheme and not to overexert yourself.

Sit comfortably, take a few slow, calm breaths, and then proceed to the main exercises:

Clench and relax your fists, then your fingers.

Alternately tighten and then relax the biceps and triceps.

Tighten your shoulders, pulling them back. Relax. Repeat the exercise with the shoulders moving forward.

Tightening your neck muscles, turn your head to the right. Relax. Repeat the exercise with your head turned to the left.

Press your chin to your chest. Relax.

Open your mouth wide. Relax.

Squeeze your lips hard. Relax.

Work with the muscles of the tongue. First, stick it out as much as possible, retract it, and then press it down. Relax your muscles after each exercise.

Open wide and then close your eyes. Relax after exercise.

Take a full breath, then draw some more air into the lungs and only then exhale. Then breathe for 15 seconds as usual. Repeat the same on the exhale.

Slightly bend forward, straining your back. Relax.

Pull your stomach in hard, then inflate. Relax after each exercise.

Tighten and relax your buttocks, slightly lifting your pelvis.

Tighten and lift your legs, and then firmly press to the floor. Don't forget to relax.

Final stage. Raise your toes up. Relax. Then lift and relax your feet.

It is important not to get distracted during the practice. Then after the exercises you will feel calm and completely relaxed.

3. Visualization: learning to relax and work with consciousness

Visualization is not easy to learn, but once you master this practice, you can not only relax, but also set yourself up to achieve the desired results. It is not for nothing that visualization is used in the techniques for the realization of desires. Don't be upset if you don't succeed the first time. Keep working.

Step by step instruction:

Sit comfortably and close your eyes. Take a few slow breaths to clear your thoughts.

Imagine a beautiful place where you feel safe. It's quiet and calm here.

Mentally transfer yourself into your picture and enjoy the feeling of peace. Relax, sinking deeper and deeper into peace.

Gradually add details to your mental slide: sounds, images, smells, tactile sensations.

Immerse yourself in the created image for as long as you like.

When you decide that you are ready to return to the real world, slowly open your eyes, take a few more deep breaths.

Remember what your personal world of peace and beauty looks like. Next time, it will be much easier for you to return to it to relax and gain strength.