Psycho-emotional stress. Psychology to help - what to do when strength is at its limit? How to relieve emotional stress

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

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

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

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

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

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

Mechanisms of the relaxation technique

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

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

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

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

The essence of the relaxation technique

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

In this case, the ego stops.

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

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

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

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

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

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

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

Psychological programming

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

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

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

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

Such psycho-emotional attitudes are fixed from childhood on the basis of experience and upbringing. The main task of the relaxation technique is to reprogram or completely get rid (if possible) of those patterns that interfere with a happy life without emotional overstrain.

The real reason for the tension

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

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

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

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

The brain is a mental computer

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

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

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

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

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

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

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

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

Summarize

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

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

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

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

I think it was persuasive.

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

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

In the next article we will talk about .

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

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

muscle clamp- this is a state of chronic tension of the entire muscle, and more often the muscle group responsible for the expression of emotion.

Synonyms: muscle spasm, muscle shell, muscle block.

Muscle clamps are the cause of many troubles and their indicator. The more muscle clamps, the faster a person gets tired, the more negative he has, the poorer and more monotonous emotional life. (See the article Development of the emotional sphere of personality).

Not every muscle tension can be called a clamp. Normal muscle contraction can meet current needs and stop in time. Unlike normal muscle contraction, muscle clamp exists for a long time after the situation that gave rise to it, is difficult to consciously relax and intensifies in response to some emotional stimuli.

Those spasms and clamps that are usually talked about and with which they work psychologists- these are spasms of the "first degree of neglect" - they are not accompanied by a loss of innervation and serious changes in muscle tissue - that is, in this case, muscles and nerves fibers function normally, but the brain gives incorrect commands to control the muscle tone of the spasmodic area. In such situations, intensive psychological training allows you to straighten a person's brains and thereby solve the problem. But unfortunately, there are also clamps of the "second degree of neglect", in which the innervation of the affected area is seriously disturbed and the muscle fibers partially atrophy.

Muscle clamps and the formation of fears

If some situation caused in the soul - that is, in the body - a reaction of fear, this means that somewhere in the body there was muscle tension. Most often, in response to fear, muscle tension occurs in the collar zone (the head is pressed into the shoulders), in the area of ​​​​the diaphragm (breathing stops), in the muscles around the eyes (glazed eyes) and in the hands (hands tremble). If the fear reaction is repeated or lasts (sometimes it stretches for hours, days, even years), muscle tension turns into a muscle clamp: a storehouse of fear. If a muscle clamp has formed in you according to the pattern of fear, you begin to feel fear even when nothing terrible is happening around you, just the memory of the body works in you, forming a general feeling anxieties and a sharp feeling of fear when something that looks like a dangerous situation appears near you. And where a person "with a clean body" will not be scared (or the fear will be weak, easily overcome), a person with heavy muscle clamps will be seriously scared, sometimes to the point of nausea and complete paralysis of the body.

Muscle clamps in children

The body of even a newborn child is not completely free from clamps - from birth, almost every person receives his own unique set of birth injuries and defects in the period of fetal formation, which are immediately overgrown with muscle spasms that balance them. All these things affect the further development of the character and abilities of the child along with genetics, but, unlike genetics, they can be corrected. True, the methods here are quite specific - massage, stretching, manual therapy and all that. And you need to start even before the onset of Pregnancy - adequate physical preparation of the mother can significantly reduce the number of birth injuries and birth defects in the baby.

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Engaging in special theatrical games and performing special exercises involves solving the following tasks:

• Development of motor abilities of children (dexterity, mobility, flexibility, endurance);
• Development of plastic expressiveness (rhythm, musicality, speed of reaction, coordination of movements);
• Development of imagination (ability for plastic improvisation).

A necessary condition for solving these problems is the ability to control your body, the so-called muscular freedom. In children, the absence of these skills manifests itself in two forms: as an overstrain (“clamp”) of all or individual muscle groups, or as excessive looseness, swagger. Therefore, special exercises are needed in alternating tension and relaxation of various muscle groups, up to complete relaxation of the whole body, lying on the floor.

When conducting collective educational games and exercises, it is necessary to create a fun and relaxed atmosphere, to cheer up squeezed and constrained children, and not to focus on mistakes and mistakes.

Universal workout.

All muscles need to be equally prepared for work. It is preferable to divide the warm-up into warm-ups by levels:

1. Head, neck:
2. Shoulders, chest:
3. Belt, hip part:
4. Legs, hands.

1. Head, neck

Exercise 1

Starting position: standing, the body is relaxed.

1 - the head falls on the chest, the muscles of the neck are tensed as much as possible.

2 - the head returns to its original position.

3 - tilt your head to the right.

4 - starting position.

6 - starting position

7 - tilt your head to the left.

8 - starting position.

Exercise 2

Starting position: standing, the body is relaxed. On the count of “one”, the head drops to the chest. Without returning to the starting position, at the expense of “two”, “three”, “four”, throw the head to the right, back, left. Repeat 4 times on one side and the other.

Exercise 3

Starting position: standing, the body is relaxed. The head smoothly “shifts” to the sides, describing a circle, while the performer slowly squats. When standing up slowly, the head describes a circle in the other direction.

2. Shoulders, chest:

Exercise 4

Starting position: standing, the muscles are as relaxed as possible.

1 raise your shoulders up.

2 bring your shoulders forward.

3 move down.

4 take back.

Repeat four times.

Exercise 5

Starting position: standing, muscles relaxed.

Movement according to the scheme: cross. Square, circle. And shift parallel to the floor.

CROSS. It is carried out both horizontally and vertically.

HORIZONTAL CROSS: forward - center - right - center - back - center - left - center.

VERTICAL CROSS: up - center - right - center - down - center - left - center.

SQUARE: forward - right - back - left.

3. Belt, hip part:

Exercise 6

The starting position of the legs is shoulder width apart, the feet are parallel to each other.

Tilts forward, to the right and left side When leaning forward, the back should be even slightly arched. When standing up, the back bends in the opposite direction, similar to a “hump”. When tilted to the right and left sides, the shoulders are deployed parallel to the floor, the legs remain in their original position.

Exercise 7

Warm-up of the hip part (pelvis)

The main types of movements;

1. Back and forth;
2. From side to side;
3. Raising the hip up (moves the outer front side of the hip joint)

Movement technique:

1. When moving forward, the pelvis rises slightly and is sharply sent forward. When moving back, the lower back remains in place. The knees are bent and pointing straight ahead (it is very important to keep the knees still while moving).
2. Side-to-side movement can be of two types: simply moving from side to side, without raising or lowering the pelvis, or moving in an arc (semicircle). Such a movement is usually used during the swing swing of the pelvis from side to side.
3. Option for the development of coordination of movements.

During the execution of the movements, connect the movements of the head.

The hips go forward - the head goes down, the hips go to the side - the head leans to the right or left side, the hips - back - the head leans back.

4. Legs, hands.

Exercise 8

Starting position: squat down, stretch the right straight leg to the side. At the expense of “one - two”, smoothly transfer the body weight to the right leg; pull out the left. When shifting body weight from foot to foot, you need to stay as close to the floor as possible. At the expense of “three - four”, bend your arms at the elbows, put your elbows on the floor near the leg, on which the weight of the body is transferred.

Exercise 9

"Palm"

Target: Tighten and relax alternately the muscles of the hands in the hands, elbows and shoulders.

It is possible to help a child to become liberated and to feel the possibilities of his body with the help of various rhythmoplastic theatrical exercises and games.

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9.09.16

Raising a child to be stress-resistant
We live in an era of major advances in biology and medicine. Diseases that in the past claimed tens of thousands of lives have been overcome in various countries. Epidemics of such deadly infections as plague, smallpox, cholera, and typhus have practically ceased; mortality from many other infectious diseases and tuberculosis has significantly decreased, the percentage of infant mortality is decreasing, poliomyelitis has been defeated, the technique of surgical interventions for serious surgical diseases has increased, and an opportunity has appeared for successful transplantation of vital organs, including the heart.

But in general, the incidence has not decreased. From year to year in different countries the number of clinics, hospitals and polyclinics is growing, and yet they are constantly lacking. The structure of morbidity has changed significantly. The place of severe infections was taken by diseases that are often called "diseases of civilization" in everyday life. These include hypertension with all its formidable complications, up to stroke and heart attack, angina pectoris, tumors, peptic ulcer of the stomach and duodenum, bronchial asthma and other diseases of an allergic nature, eczema and neurodermatitis, as well as alcoholism and drug addiction. Most of these diseases are classified as so-called psychosomatic(soma is Greek for "body"). This term means that the changes that occur during these diseases in the internal organs and systems of the body (cardiovascular, gastrointestinal, respiratory), doctors associate with more or less prolonged emotional stress (in the form of fear, longing, hatred, resentment, despair) arising in response to life's difficulties and conflicts - both interpersonal (i.e. between people) and internal. It is internal conflicts that are credited with the main role in the occurrence of neuroses and psychosomatic diseases.

Parents and teachers need to know about this, since many psychosomatic diseases have become "younger" and their causes are rooted in the wrong interaction between older and younger, the consequences of which for the latter can become irreversible.

About the nature of stress

What is internal conflict? It is a conflict between two equally strong but incompatible needs, between two oppositely directed behavioral tendencies.So, if a person, in order to satisfy some of his egoistic needs (ambition, greed, fear for his well-being, striving for power or sensual pleasures), must commit actions that contradict his ideas about himself as a noble and strong person, actions that can infringe on his sense of honor and justice - he finds himself in a situation of duality, conflict with himself. The need, the very existence of which contradicts the basic educated attitudes of behavior, cannot be satisfied directly in behavior and causes chronic emotional stress.

Another reason for emotional stress is, as we have already written, collisions with external obstacles that prevent the satisfaction of a need that is quite acceptable for a person, or blows of fate, such as the death of loved ones, wars, conflicts.Regardless of for what reasons - external or internal - it is not possible to satisfy an urgent need, a person experiences a state of stress.

The word "stress" is used, apparently, more often than any other scientific term, both in popular literature and in everyday life. However, many of those who widely use this term to characterize their condition or the condition of their loved ones do not always understand its exact meaning and the whole complex of problems associated with this concept.

Since 1936, the concept of stress has been developed by the outstanding Canadian physiologist Hans Selye and his followers in all countries of the world. He determined stress as a specific response of the human or animal body to any demand presented to it; this response is a tension (Russian translation of the English word "stress") of all the body's defenses, the mobilization of its resources, and above all the autonomic, nervous and hormonal systems, to adapt to the changed situation and solve life problems that have arisen.

Phases of stress:

G. Selye distinguishes three phases of such an organism's response:

1) alarm reaction , reflecting the process of mobilization of reserves;

2) resistance phasewhen it is possible to successfully overcome the difficulties that have arisen without any visible damage to health. At this phase, the body is even more resistant to various harmful effects (intoxication, blood loss, food deprivation, pain, etc.) than in its normal, initial state;

3) exhaustion phase when, due to excessively prolonged or excessively intense stress, the adaptive capabilities of the body are depleted, its resistance to diseases decreases and various signs of physical distress appear: loss of appetite, sleep disturbance, stool disorders, weight loss, increased blood pressure, heart rhythm disturbance, etc.

Stress "good" and "bad"

G. Selye noted that stress is not always something only negative, that it is an obligatory component of life that accompanies emotions of any sign, including love ecstasy and creative enthusiasm. These emotions bring satisfaction and protect against the blows of life. Stress can not only reduce, but also increase the body's resistance to harmful disease-causing factors, in which case it is called eustress . In contrast, the stress that can lead to illness and death is called distress.

Where is the dividing line between these two types of stress? At first glance, one might get the impression that eustress corresponds to a phase of resistance, while distress corresponds to a phase of exhaustion. From here, as it were, the conclusion follows that this phase change naturally occurs with prolonged and intense action of adverse factors, which is confirmed in experiments on animals that are subjected to prolonged food deprivation, restriction of mobility or electric shock punishment. However, not all so simple.

Despite the troubles

In humans, things are much more complicated. The tragic experience of such catastrophes as the Second World War shows that the duration and intensity of stress is not a necessary condition for the violation of adaptive mechanisms. Indeed, it is widely known that in persons actively involved in long-term and hard military and labor activities, the number of psychosomatic diseases not only did not increase, but even significantly decreased: ulcers of the stomach and intestines healed, angina pectoris and bronchial asthma attacks stopped. People who lay for hours and days in damp and cold trenches very rarely developed colds and infectious diseases and radiculitis. The inhabitants of besieged Leningrad did not have hypertension, for the first time high blood pressure was registered in many residents of the city only after the blockade was broken. Moreover, psychosomatic illnesses temporarily disappeared even in those who survived the inhuman conditions of the concentration camps.

Those prisoners of the death camps who turned out to be spiritually broken, perceived the situation as hopeless and stopped all attempts to resist, quickly died from exhaustion and disease. Other people, who continued the daily struggle for existence and the preservation of human dignity, not only survived, despite hunger, poor-quality food, exhausting labor and the constant threat of destruction, but often by the time of release they did not show signs of the diseases that they suffered before imprisonment. To camp.In the camp infirmaries ("revirs"), where the influence of the underground organizations of the Resistance, which supported the spirit of struggle and moral mutual assistance, was especially strong, the patients often recovered in spite of all conditions and in the complete absence of medicines. Although health and life were preserved among those connected with the camp brotherhood, who showed steadfast courage and readiness for resistance, it would be a big stretch to believe that they experienced positive emotions. The share of wrestlers had so much trials and suffering, as others do not know for a long life.

Therefore, from the point of view of the classical concept of stress, it looks like a paradox that many of these people after release, when all the torments were already in the past and the emotional state was incomparably better, showed signs of new psychosomatic diseases or resumed previously suffered (similarly to veterans many years later, old wounds suddenly open up).

Diseases of achievement

At the same time, it is known that in peacetime, short-term stress is sometimes enough, which does not even pose an immediate threat to life and, in any case, is not comparable to front-line or camp stress, to cause a persistent increase in blood pressure, exacerbation of peptic ulcer, heart attack or stroke. Sometimes a sharp conversation with superiors or a conflict in public transport is enough for this.

Even more surprising are the diseases that are called achievement diseases, which occur after a person has overcome serious difficulties and achieves significant success, that is, when the state of stress should already have remained in the past. Doctors are familiar with the so-called post-dissertation syndrome, which develops in scientists after the successful completion of a large and responsible work, especially if they allow themselves a long break, relax and do not set new tasks. It would seem that people in these conditions should experience only positive emotions, and from the standpoint of the classical concept of stress, the occurrence of diseases in this case remains completely inexplicable. At the same time, if the completion of work is postponed for any reason (for example, serious corrections are necessary), illnesses, as a rule, do not arise, although such a delay itself is usually associated with unrest and hard work in time pressure.

Thus, neither the duration, nor the intensity of stress, nor the nature of the emotional state during the period of stress determine its impact on health. What is decisive in this case?

"Who is accustomed to fight for victory"

This question can be answered by some experiments on animals (rats). First, they artificially provoked the development of certain diseases. After that, various emotional states (positive and negative emotions) were induced in these animals by stimulating certain areas of the brain with electric current.

Many studies have shown that with positive emotions, all manifestations of artificially induced diseases decrease, and with violent stimulation of negative reinforcement zones, on the contrary, they increase so that in the end they can lead to the death of the animal. It would seem that the idea, ancient as the world, of the benefits of positive and the harm of negative emotions is fully confirmed - an idea compromised by all the facts listed above about human health under conditions of prolonged stress and after its completion. Perhaps the influence of emotions on health in humans and animals is subject to different laws? ..

However, a more thorough analysis of the results obtained showed that there are no contradictions and that the biological patterns are similar, you just need to be able to identify them. It was found that the stimulation of zones of negative reinforcement does not lead to unambiguous results. In many cases, the health of the test animals does deteriorate, but it is not uncommon for them to improve, and the improvement is almost as pronounced as when the zones of positive reinforcement are stimulated. And the determining factor is the behavior of the animal in the process of experiencing negative emotions.

And this behavior can be of two types. In some cases, animals hide in the corner of the cage, tremble and freeze, revealing all the signs of fear (they have more frequent urination and feces, the hair stands on end, the pulse speeds up), but at the same time they do not make any attempts to escape, or they are completely limply flattened at the bottom of the cage. as if resigned to his fate. This behavior is called passive defensive. The term is not very successful, because there is no truly defensive component in this behavior. Its opposite isactive defensive behavior.

This behavior can also have various manifestations: the animal can try to escape from the cage, revealing all the signs of fear, but not paralyzing, but pushing it to search for a saving way out; or the rat goes berserk, bites and scratches the cage, can cling to the experimenter, tries to pull the electrodes out of his head. In all cases, such defensive behavior is active. And systematic observations made it possible to establish that it is with active-defensive behavior, as well as with positive emotions, that the severity of disease processes decreases. On the contrary, with passive-defensive behavior, all forms of pathology flourish and often end in the death of the animal.

M. M. Kozlovskaya studied the influence of the emotional state and behavior of the animal on blood pressure. In the experiment, a dog approached the cat. In cats that were active-defensive and ready to fight, their heart rate increased and blood pressure increased - but only for as long as the dog was within reach and a fight was possible. As soon as the dog was taken away, all indicators of emotional stress, including blood pressure, quickly returned to their original level. Thus, the increase in pressure in this case was only a natural component of the vegetative reaction that ensures active behavior. If the cat, sensing the approach of the dog, crouched down on the floor in the far corner of the chamber, showing signs of helplessness and fear, then his pressure also increased, although not to such high numbers. But it remained at an elevated level for a long time after the dog was taken away. In this case, the increase in pressure did not perform any adaptive function and only reflected a violation of the mechanisms of blood pressure regulation under conditions of passive-defensive behavior.

There is reason to believe that this is the same mechanism for the occurrence of a severe psychosomatic illness - hypertension - in some people who, due to a number of circumstances, cannot realize their deep, urgent need to control the situation and the behavior of others. As a result, they are forced to give up attempts at such control and the desire to impose their will on other people, and they experience the need to come to terms with this, often unconsciously, as a defeat.

Passivity of babies

Each organism at an early stage of its development acquires the experience of passive-defensive behavior. At this stage, such behavior cannot be qualified as a refusal to search for the simple reason that the mechanisms of the central nervous system that ensure stable search activity have not yet been formed. Therefore, passive-defensive behavior in the first weeks or months of life is the only possible one when faced with a danger or a task that exceeds the possibilities.

It is interesting that highly developed animals, which exhibit high search activity in adulthood, after birth experience helplessness and complete dependence on their parents and immediate environment, i.e., the period of childhood increases in the course of evolution. In a human cub, this stage is especially large, since it is in the course of communication with adults and the "appropriation" of the achievements of civilization that the further development of the nervous system and behavior proceeds. At the same time, the high organization of human society ensures that the infant is cared for and safe throughout his helplessness.

The role of early experience

However, the experience of passive behavior does not disappear without a trace: precisely because the central nervous system of the child is extremely sensitive to any influences (which makes it so plastic and ready for learning), the experience gained at this time is fixed forever. The brain of a newborn is prepared for perception and for a very strong consolidation of impressions without any criticism of them. That's why the experience of dependency, helplessness, and passive-defensive behavior is very strong, and the subject needs to actively overcome it further.In essence, the whole further process of development of the organism is relearning, but early experience cannot be completely eliminated and contains a constant prerequisite for the development (under the conditions that will be discussed below) of passive-defensive behavior already in the adult state. But, of course, in adults of those species that are capable of active search, passive-defensive behavior is regressive, i.e., reflects a return to earlier stages of development, and can be qualified as a refusal to search with all the described consequences.

Activity training

What are the main conditions for overcoming the early experience of natural helplessness, and why can this overcoming be not entirely successful? Primarily, the baby must feel that he is under the constant protection of his immediate environment, especially the mother.He must gain confidence that crying, the only way available to him to respond to unpleasant sensations (hunger, pain, discomfort in bed, fear of the unknown), is effective enough and helps him control the situation.

There is often an erroneous and harmful idea among young mothers that one should not indulge the whims of an infant and that it is possible to wean him from screaming and crying without paying attention to him. In many cases, this method is indeed effective. If, with a constant emotional and behavioral response to the crying of a child, his cry after a while may acquire an unpleasantly demanding character and will sound at the slightest discomfort, then ignoring crying will more or less quickly lead to the fact that after the “rolling cry” stage (an attempt to turn the tide) ) he will first turn into a helpless, offended sob (feeling of his own powerlessness), and then completely stop, creating in the mother the illusion of a successful educational action. The fact that the child will get the first experience of the futility of any efforts, which reinforces the passive-defensive attitude characteristic of this stage of life, will remain behind the scenes.

It must be remembered that the baby, if he is healthy, cries only when he experiences real discomfort (damp bed, hunger, pain in the stomach). If he is sick, attention to him is all the more necessary. Therefore, he must gradually acquire the confidence that he can attract attention to himself by crying and can rely on the good attitude of the mother, her constant protection. Only with her help can he gradually develop the ability to actively interact with the world and search behavior, only she is able to carefully lead him through the stage of patronage and support to the stage of independence and independence.

Children's psychotrauma.Both parents and educators of nurseries and kindergartens should understand what are the specifics of a child's development and what harm can be caused by the wrong attitude towards him, ignoring his natural needs for affection, care and support. In this regard, the general emotional situation in the family (or in the substitute environment), to which the child is especially sensitive, also deserves special attention. Family conflicts and quarrels in the environment closest to the child, manifestations of mutual hostility inevitably cause in a small person a feeling of threat, trouble, insufficient security, not to mention the fact that the deterioration in the mood of adults involuntarily affects their attitude towards the child, for whom there is no longer enough no kindness, no patience. All this in combination forms childhood psychotraumas, which, as shown in many studies, often precede the emergence of neurotic and psychosomatic disorders by decades. This can be explained as follows.

Having experienced a psycho-traumatic situation at an age when he is not yet capable of actively seeking to overcome it, the child, as it were, is fixed in his initial tendency to passive-defensive response, instead of gradually overcoming this tendency, "getting sick" with it. A conflict or stressful situation that arises already in adulthood and affects significant emotional relationships of a person turns into a blow to a weak link: on the one hand, it provokes a stereotype of passive-defensive behavior fixed from childhood in any difficult environment, i.e. causes a refusal to look for ways to resolve the conflict. On the other hand, in some of its aspects, it resembles that specific situation in childhood that was psycho-traumatic, and thanks to the strong imprinting of that situation, it also reproduces the childish type of reaction.

It seems that this kind of observation formed the basis of Freud's statements about the role of childhood psychotrauma in the development of diseases in adults and that neuroses and psychosomatic diseases are based on regressive behavior. After all, a return to a passive-defensive reaction fixed in childhood is a regression of behavior, i.e., a decrease in its level to a more primitive one.

"Mom is not scary."What is the role of the mother and the entire immediate environment in actively overcoming the prerequisites for passive-defensive behavior? The most general principle is thatthe child must, from a very early age, be cautiously but persistently encouraged to engage in the activities available to him, of course, always under the protection of his parents or persons replacing them.This patronage is necessary so that encounters with the first difficulties would not provoke and consolidate the reaction of passive fear - next to the mother, under her protection, the child is much less prone to such reactions, overcomes them more easily and is ready for more active attempts to explore the world around him.

For freedom of movement.A huge role in the further development of search activity is played by conditions that provide the child with maximum freedom of movement.It is worth dwelling on this issue in more detail.

Research by I. A. Arshavsky showed that the child's spontaneous motor activity is a factor that not only contributes to the development of the muscular system, but also increases the body's energy reserves. At the same time, the body acquires the ability to carry out activities that were previously inaccessible to it. Thus, a system with positive feedback is formed, when motor activity creates the prerequisites for one's own development. But the point, apparently, is not only in the movements as such.

For an infant, movements are actually the only way to explore themselves and the world around them, to establish cognitive contacts with the environment, and hence the enormous role of movements for the development of the psyche and intellect is clear. From the active muscles, impulses are constantly sent to the brain, stimulating the central nervous system and contributing to its development. In all cases when motor behavioral reactions in children are determined not by internal motives, not by the desire for contact with the world, but are caused by coercion from the outside, the creative inclinations potentially available to each child are often irreversibly suppressed.

On the other hand, in cases of paralysis that are not caused by severe brain damage, attempts, even if not entirely successful, to make various voluntary contacts with the environment are often especially pronounced. In particular, they are focused on actively compensating for the existing deficit, on overcoming difficulties, which is manifested in the desire to get up, sit down, stand up, walk - and in these cases, the development of the intellect not only does not suffer, but can even surpass that of normally developing children.

The point, therefore, is not only and not so much in the movements as such, but in the purposeful search activity realized through the movements. The goal for a person, starting from an early age, emphasizes I. A. Arshavsky, to the extent that it stimulates activity, is the most organizing factor in his development. It follows that the infant must first of all be provided with conditions for free spontaneous movements. And for this it is necessary already in the first weeks of life to abandon tight swaddling and dress the child in special loose clothing. The harm of swaddling is not only physiological, but also psychological, because it reinforces the feeling of helplessness and passive dependence.

For the baby to develop.A baby, freed from diaper fetters, needs to be early enough and the farther, the more involved in various games - first simple ones, then more and more complex ones.It is necessary to actively draw his attention to people and objects, starting with shiny and sounding toys that are hung over the bed so that the child can reach them, however, making some effort for this. It is necessary to change his position in bed more often and occasionally pick him up in order to expand his field of vision.

In the future, the following principle should be followed: as the child masters some skills, the tasks that are set before him in play situations should slowly but steadily become more difficult.Parents should always be ready to help the child if he cannot cope with something, before he falls into despair from his impotence. However, one should not rush to offer help until the child shows a willingness to try to solve the problem on his own again and again. It is necessary to ensure that failures do not follow one after another, but success should not be achieved too quickly, without sufficient effort, and most importantly -success should not be fully guaranteed even before any effort is made, because such a guarantee kills search activity. Achieving the goal should be associated with overcoming obstacles, but they themselves must be overcome.

The older the child becomes, the more important it is to maintain a balance between success and failure: comfortable, softening conditions, the satisfaction of all desires without seeking is no less harmful than constant depressing failures.Be aware of the dangers of achievement diseases. Even if a person has formed a need for search, but having consciously set himself a super-task, he has achieved the desired goal, which he considers the crown of all efforts, he is in a dangerous situation. In the future, he may actively suppress his need for search out of a desire to stop there, out of fear that further search activity is fraught with the risk of losing what has already been acquired. Such fear is the first step towards the abyss. But even constant failures eventually devalue the active search, cause not only a feeling of hopelessness, but also fear of any efforts, because they lead to endless punishments. Remember Chekhov's hero from The Cherry Orchard, nicknamed "twenty-two misfortunes" - he is pre-set to fail any action, and with such a setting, the chances of failure will necessarily increase.

Preview:

15.06.2017

Appointment of finger and gesture games

At its core, finger games are massage and gymnastics for the hands, and sometimes for the legs. These are mobile physical exercises right at the table, funny poems that will help your children become kinder. You can just read them to the kids and ask them to move their fingers the way they want.

For better perception, it is recommended to read the poems by heart. It is necessary that not only the children see your face, but also that you see their faces and observe the impression from the text of the poem and from the finger game itself. Nothing should stop kids from listening.

The game is one of the best ways to develop the speech and thinking of children. Organized games, including finger games, accompanied by speech, turn into a kind of small performances. According to adults, children can remember and reproduce a lot, you just need to repeat the text several times.

The culture of speech of children directly depends on the culture and content of the speech of adults - parents and teachers, that is, from you !!! Naughty poems and counting rhymes will not only allow you to have fun physical education, but also help to awaken children's imagination, creative initiative.

In addition, finger games in themselves give our children health, as this affects the skin of the hands, where there are many points associated with certain organs. Each poem is accompanied by a description of the recommended movements for fingerplay. But this is just a convention. You can easily come up with the exercises yourself or ask the kids to do it. All movements are very simple and can be repeated from game to game. The main thing is the variety of poetic lines. It is they who help maintain the interest of children in fun physical education.

The main goal of finger games is to switch attention, improve coordination and fine motor skills, which directly affects the mental development of the child. In children with whom finger games were often played, even handwriting is much better than in others. The unique combination of good poems and simple massage techniques gives a striking effect of active mental and physical development.

One-year-old children easily perceive a finger game performed with one hand, and three-year-olds already know how to play with two hands. Toddlers of four years old are able to participate in games where several events follow each other, and for older children you can offer a finger game by decorating it with some small objects - cubes, balls, etc.

Massage movements create favorable conditions for muscle activity, accelerating the transmission of nervous excitation from one element to another. At the same time, muscle tissue is intensively supplied with oxygen and actively released from decay products. In addition, the content of lactic acid in the muscles decreases, organic acids are excreted, which effectively relieves fatigue after exercise. Any massage relieves fatigue, increases physical and mental activity, causes lightness and cheerfulness.

Massage techniques

1. Stroking - performed rhythmically, calmly, freely and easily gliding over the skin with your fingertips or palm. Stroking can be straight, spiral, zigzag, alternate, longitudinal, circular and combined. In addition, forceps, rakes, comb-like stroking and simple ironing are used.
2. Trituration - at the same time, a certain pressure is exerted on the surface and the hand does not slide over it, but, as it were, slightly shifts the skin, forming a fold in front. Rubbing is performed with the pads of the fingers or the palm of the hand and can also be zigzag, spiral and straight.
3. Vibration - patting, chopping, tapping, shaking, shaking, etc.
4. Kneading - when it occurs displacement and squeezing of the muscles. It can be performed with the pads of the fingers, the phalanges of the bent fingers, the tubercles of the thumbs, the fist, the base of the palm.
5. In the process of finger games, much attention is paid tomassage of the fingers themselves.In this case, several types of rubbing are used: circular with the fingertips, circular with the edge of the palm, spiral with the base of the palm, zigzag and straight "tongs".

In addition to all these massage techniques, shaking and stroking fingers are actively used during games.

Finger game number 1.

Then we read the poem again and repeat all the movements on the other hand.

Finger game number 2.

The poem and all movements can be repeated.

Preview:

25.08.2017

Finger games for toddlers

Finger game #3

Finger game #4

Finger game #5

Preview:

8.09.2017

Five rules for healing the body with the power of consciousness

William Braud identified five basic mental techniques that he believed were important in self-healing processes.

These include:

The need for relaxation and rest.

The ability to focus attention on one thing (for example, breathing), which contributes to the development of mental self-control and avoids distraction. (The two previous points are achieved through meditation)

Master the techniques of imagination and visualization, because the language of images is preferable for consciousness.

Inclusion in the process, the desire to achieve some goal and the expectation that the goal will be achieved.

Resurrection of strong positive emotions during the healing process.

The system developed by Jose Silva included these five elements almost twenty years before Braud's research. Braud's research has finally secured the credibility of Silva's technique in the scientific community. And now you have to learn the basic technique of healing according to the Silva method.

Self-healing technique

The following is the basic technique. More advanced techniques are beyond the scope of this e-book.

Basic technique

1. Dive into your meditative alpha level.

Download the exercise to dive to the alpha level. This free audio will help you dive into the alpha level, suitable for mental healing.

2. Visualize your current state of health on a mental screen.

I wrote about what a mental screen is in an article"Can you control 'luck'?" .

Visualize the current state of your body, including minor ailments or pain that bother you. You don't have to remember or know what an organ really looks like. For your mind, simple images are enough. Think of the lung as a balloon, and the kidney as a bean. Create a characteristic picture of malaise. Feel the emotions associated with this problem.

3. Imagine yourself being healed, getting stronger and healthier.

Now imagine that the discomfort disappears. Create in your imagination a system that eliminates the disease.

For example:

Kidney stones can be ground into a harmless powder, which is then excreted;

Tumors can appear as large plaques, while your immune system and white blood cells are like tiny soldiers attacking the tumor. With each attack, the tumor shrinks;

The inflamed muscle can be bathed in an imaginary healing light that reduces pain and returns the muscle to a healthy state.

The exact image you use doesn't matter - create something that says something to you. This does not need scientific correction, but should simply be symbolic. Your subconscious will receive a signal.

4. May you become the last image, radiating health

Feel the joy and energy of having perfect health. Imagine that this is already the case.

It will help if you say a positive statement like:

“I have a perfectly healthy body and mind”

or

“My ______ is now functioning wonderfully and in excellent condition.”

5. Let go

Let go and trust in your body's ability to heal itself. Now you can dive into the alpha level. Trust that the healing process is taking place.

Please remember that mental healing should not be a substitute for a visit to your doctor. For serious problems, always consult your doctor first. Mental healing is just an additional type of healing - as the name itself suggests it should be used. in parallel but not as a replacement modern medicine.

Whether you're using traditional medicine, surgery, or more holistic therapies like acupuncture, yoga, or massage, Silva's Live the Rhythm program can speed up and soften the natural healing process in an amazing way.

"What if I'm already healthy?"

If you have no health problems, you can continue to meditate and imagine yourself remaining absolutely healthy. Thus, you may never have to worry about self-medication.

Preview:

13.10.2017

Finger games for children 4-5 years old

Finger game No. 6 "Elephant"

Finger game No. 7 "Centipedes"

Finger game No. 8 "Butterfly"

Finger game No. 9 "Little Spider"

Finger game No. 10 "Rainworms"

Preview:

17.11.2017

New finger games for children 4-5 years old

Finger game №11 "Crab"

Finger game №12 "Crows"

Finger game No. 13 "Snails - touchy"

Finger game No. 14 "Little Spider"

You can not help rotate the pencil with your thumb. It is important to rotate the “propeller” as long as possible and not “break” it, i.e. try not to drop the pencil.

Preview:

16.02.2018

Let's play with fingers

(for children 4-5 years old)

Finger game No. 15 "Helicopter"

Finger game №16 "Captain"

Finger game №17 "Brothers"

Respite. Usually, when we are upset, we begin to hold our breath. Releasing the breath is one of the main ways to "get it out of your head".

Put aside all the problems that bother you. You can return to them whenever you wish, but there is no harm in giving yourself a break. Breathe slowly, calmly and deeply for three minutes. You can even close your eyes if you like. If you like, count to five as you inhale and to seven as you exhale. Imagine that when you enjoy this deep, leisurely breathing, all your worries and troubles disappear.

Simple statements. The repetition of short statements helps to cope with emotional stress. Here are some examples:

Now I feel better.

I can completely relax and then quickly get ready.

I can control my inner feelings.

I'll handle the stress any time I want

Life is too short to waste it on all sorts of worries.

Whatever happens, I will try to do my best to avoid stress.

Inwardly, I feel that everything will be all right with me.

Magic word. Interrupts the automatic flow of thoughts with a soothing word or phrase.

Choose simple words like: peace, rest, tranquility, calm down, balanced. Instead of words, you can count: 1001, 1002, etc. or use phrases like: "deep and even deeper relaxation." Let the thoughts run through your head, don't let them take over you.

Close your eyes and focus. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

Gift of music. Music activates the right hemisphere of the brain and releases the worries and obsessive thoughts of the left hemisphere.

When you feel pressure, tell yourself to change the pace. Take a break from business to fill your mind with music. After a while, go back to your business. Purring, whistling, or even repeating the tune you just heard in your head would be very effective.

Relieving stress at 12 points. Do the following exercises several times a day. Start by gently rolling your eyes - twice in one direction and then twice in the other. Fix your attention on a distant object, and then switch your attention to an object located nearby. Frown, straining the muscles around the eyes, and then relax. After that, take care of your jaw and yawn widely several times. Relax your neck by first shaking your head and then twisting it from side to side. Raise your shoulders to the level of your ears and slowly lower them. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn to the torso. Take three deep breaths. Then gently bend your spine back and forth and from side to side. Tighten and relax your buttocks and then your calves. Roll your feet to relax your ankles. Squeeze your toes in such a way that the feet curve up, repeat three times.

Breathing to the count of 7-11. Helps to relieve strong physical tension without leaving a stressful situation.

Breathe very slowly and deeply, so that the entire breathing cycle takes about 20 seconds. You may feel uncomfortable at first. But you don't have to stress. Count to 7 on the inhale and 11 on the exhale.

Warm up. Try expressing your feelings in physical exercise, doing gymnastics or aerobics, dancing, or wrestling with an imaginary opponent. Even a short active action (for example, a few squats) will lift your tone and change your mood. Effective brisk walking, running. At the same time, of course, take care not to overwork.

Self-massage. You can lightly massage certain points of the body. Do not press too hard, you can close your eyes. Here are some of these points:

Between the eyebrows: Rub this area in slow, circular motions.

Back of neck: Gently squeeze several times with one hand.

Jaw: Rub on both sides where the back teeth end.

Shoulders: Massage the top of your shoulders with all five fingers.

Feet: If you're shopping, take a break and rub your aching feet before you move on.

A more penetrating version of self-massage consists in simultaneously stroking the tense muscle with the hand and imagining the heat emanating from the hand and penetrating into the tense area. The most effective, energetic approach is to lightly spank yourself from head to toe. It both relaxes and gives a certain charge of energy.

Questions to yourself. When you suspect that you are exaggerating the importance of a problem, ask yourself the following questions:

Is this really the Big Deal?

Is anything really important to you at risk right now?

Is it really worse than what it was before?

Will it seem as important to you two weeks from now?

Is it worth it to be so worried?

Is it worth dying for?

What is the worst thing that can happen and can I deal with it?

Distraction. This o A positive distraction that blocks out stressful thoughts and feelings.

Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:

1) Write down 10 items or things that you dream about. These may not necessarily be important things, just things that give you pleasure, such as a home holiday.

2) Slowly count objects that are emotionally neutral: leaves on a flower, spots on a square of tiles, letters on a printed page, etc.

3) Train your memory by remembering 20 things you did yesterday.

4) Take two minutes to list the qualities you like about yourself and give examples of each.

Self-perception. Stop for a minute and think about what you should like yourself. Say out loud or think to yourself: “I take care of myself, my well-being is very important to me. I want to support myself and do my very best. I want a really good life for myself. I'm always on my side." The feeling of self-support will intensify if you hug yourself or simply clasp your hands, as if reinforcing these words of approval.

your valuable qualities. Opposes the inherent tendency to criticize oneself, reinforces belief in oneself with specific, positive statements.

Make a list of your, of course, valuable qualities. You can add any of the following items to it:

I take care of my family.

I am a good friend.

I have achieved something in life.

I help people.

I want to succeed.

I admit my mistakes.

I try to be intelligent.

I try not to make more mistakes than I did before.

I'm pretty attractive.

I am talented in some areas.

I try to live in moral purity and be kind to people.

I began to understand myself better.

Write this list on a piece of paper and carry it with you at all times. When you feel overwhelmed, take it out and focus on your strengths. Give examples of your positive behavior. It is even better to say them out loud or write them down. All this will greatly increase your self-confidence.

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

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

Psychoemotional stress in pedagogical activity

The work of a teacher is one of the professions associated with an increased psycho-emotional load. This is due to both the content, the essence of pedagogical activity, and the background against which it is carried out.

The implementation of pedagogical activity occurs through interaction with a large number of people. These are students, colleagues, parents of students. Every day, a teacher in the process of work must carry out dozens, hundreds of professionally conditioned interpersonal contacts with a fairly high psycho-emotional stress. In most cases, these are emotional reactions that have a positive connotation. However, such a wide circle of communication is fraught with the potential for the emergence of varying degrees of significance of conflict, stressful or psycho-traumatic situations, which is accompanied by the development of negative emotions, an unfavorable emotional background.

Often the teacher is forced to interact, communicate with a person who is "unsympathetic" to him, with whom conflict relations have already arisen in the past or exist in the present. It can be a student or a colleague. Such a situation can give rise not to a short-term emotional reaction, but to a long-term psychotraumatic situation.

In pedagogical activity, quite often there is a discrepancy between the expected, predicted and actual results (for example, the results of the control work of students, the academic quarter, etc.). The teacher's work is fraught with danger and "mental satiety" due to a certain monotony, repetition in the process of fulfilling their professional duties. Especially often this situation occurs among teachers with little experience.

In addition, the psychological background against which the teacher's work is carried out is very peculiar. These are the high demands of the public on the general cultural, professional and moral qualities of a teacher. Increased interest in appearance, manner of speaking, in "personal life".

Already such a brief description of the psychological characteristics of pedagogical work indicates the possibility of both acute and chronic psycho-traumatic situations, the development of psycho-emotional overstrain, which are considered as risk factors predisposing to the occurrence of certain neuropsychiatric reactions and psychosomatic diseases.

Under the influence of more or less prolonged mental trauma, leading to emotional overstrain, neurosis-like state or neurosis.

The disease begins gradually, gradually. The main symptom is increased excitability and mild mental and physical fatigue. A person becomes quick-tempered, irritated even for a minor reason. A similar increase in sensitivity to stimuli coming from internal organs and various parts of the body can explain the complaints of such people about unpleasant sensations in various parts of the body (headache, dizziness, tinnitus, painful sensations in the heart, stomach, etc.). ). Such symptoms are called psychosomatic, because. the cause of their occurrence depends on the characteristics of the mental status of a person.

Increased excitability is expressed in the mild occurrence of vegetative reactions (palpitations, redness or blanching of the skin of the face, increased sweating). Often there is a tremor (trembling) of the eyelids and fingers of outstretched hands. Increased excitability is usually combined with rapid fatigue, which affects the decrease in working capacity. Often there are complaints about general physical weakness, lack of vigor, energy, endurance to the previously habitual mode of work. Prolonged active tension of attention becomes impossible. Insufficient fixation of certain events is often associated with the exhaustion of attention. This explains the complaints of "bad memory", forgetfulness.

Increased excitability and fatigue are also manifested in the rapid occurrence of emotional reactions (sadness, joy, etc.) and at the same time in their short duration, instability. There is intolerance, the expectation becomes unbearable. Sleep is disturbed, falling asleep is often difficult, sleep is not deep enough, with an abundance of dreams. At the same time, awakening easily occurs under the influence of minor stimuli. After sleep, there is no feeling of cheerfulness, freshness, but on the contrary, there is a feeling of weakness, drowsiness. By the middle of the day, the state of health improves, and by the evening it worsens again.

The presence of unpleasant sensations from various parts of the body intensifies over time, gives reason to suspect any incipient serious illness. There is anxiety, anxiety about their condition. Unpleasant and painful sensations in various parts and organs of the body and the fear of illness with a pathological fixation of attention on the slightest changes in well-being are more and more intensified. And gradually, due to a violation of the innervation of the internal organs, individual psychosomatic symptoms can develop into psychosomatic functional changes in organs, and later into pronounced psychosomatic diseases. Often this functional disorders and diseases of the cardiovascular system. At first, they are manifested by periodic unpleasant sensations in the region of the heart, the localization and nature of which are extremely diverse.

Pain in the region of the heart often accompanied by unpleasant sensations in the hands (often on the left), a feeling of lack of air or even suffocation. Taking nitroglycerin (a pain reliever for angina pectoris) does not give any noticeable improvement. Psychogenic disorders of the heart rhythm may occur. At the same time, complaints of palpitations are characteristic not only during physical effort, but also in the morning (at the time of awakening), when falling asleep, and often at night (due to insomnia or superficial, intermittent, anxious sleep).

A neurosis-like state can cause a change in blood pressure in the direction of its increase or decrease. Most often, this is a temporary increase in blood pressure under the influence of experiences or a sudden sharp rise in its type of hypertensive crisis.

With an increase in blood pressure there are unpleasant and painful sensations in the head (pressure, heaviness, aching pain, drilling, bursting, tingling), tinnitus, blurred vision (the appearance of fog in the eyes, flashing of colored dots, circles).

Under reduced pressure complaints can be extremely diverse and include lethargy, apathy, a feeling of severe weakness and fatigue, lack of vigor in the morning even after a long sleep, memory impairment, absent-mindedness and instability of attention, decreased performance, a feeling of lack of air at rest, severe shortness of breath with moderate physical exertion, swelling of the legs and feet in the evening. A headache is characteristic (occasionally the only complaint), which usually occurs after sleep (especially during the day), physical or mental work. Dull, pressing, constricting, bursting or throbbing headache often captures the frontotemporal or frontoparietal region and lasts from several hours to two days. In some cases, it proceeds like a migraine, accompanied by nausea and vomiting, and disappears from the application of cold, after a walk in the fresh air or exercise. Characterized by periodic vertigo with increased sensitivity to bright light, noise, loud speech, staggering when walking and fainting.

A frequent companion of neurosis-like states - functional disorders of the gastrointestinal tract. These are not strong, but persistent painful sensations of various localization, often migrating throughout the abdomen. The most constant sensations of heaviness, fullness, tension, emptiness in the stomach. In some cases, complaints of nausea in the morning and periodic unbearable pain in the upper abdomen are possible. There are very frequent complaints of an unpleasant taste or bitterness in the mouth, heartburn and belching (often by air, less often by food or gastric juice eaten) throughout the day or only in the morning, before meals.

Complaints of appetite disorders are no less typical - from poor or very capricious appetite to complete disgust or refusal to eat with loss of taste sensations. There may be complaints of persistent constipation or constipation, followed by diarrhea.

Other manifestations of the internal organs are possible in neurosis-like states and neuroses. In all cases of occurrence of such symptoms, it is necessary to consult a doctor.