Psychological relief: we rest without vacation. Self-regulation and psychological relief methods
When it gets unbearably bad, what do you do? Silence your mood with alcohol, sleeping pills or swallow the state, ramming the negative in the depths of your soul for the time being? Such methods are only able to bring to a hospital bed. Do you want that? In such cases, productive psychological relief is needed.
The morning is wiser than the evening
It is not for nothing that the people say: "This problem needs to be slept." Indeed, waking up in the morning, you will remember yesterday's "nightmare" much more calmly.
Browse the family album
For all its simplicity, this is a very effective way to remove yourself from a negative situation. The faces of people close to you, their smiles, memories of the happy moments of life allow you to feel yourself and your state in the context of time - everything passes, this will also pass. The brightest days remain in the memory.
Personal account of psychological relief
Of course, getting an appointment with a professional psychologist is very good, but in our culture it is not very common practice. After all, a lot of time is spent, and many cannot afford it. Then create your own office, the purpose of which is your personal psychological relief. It can be a gallery of beautiful pictures from the Internet selected by you. In general, such photographs that evoke an emotional response, a smile on your face and peace of mind. Or another option: sit in the silence of a cozy room or stroll along the embankment or park. If possible, of course.
The problem is in the box!
Have you ever wondered what is the point of psychological relief? Here's a hint: in pronouncing the problem. When a person talks in detail about a disturbing situation, he actually analyzes what is happening, gives reason and subconsciousness to find the best way out. This is what psychological consultations and trainings are based on. Therefore, you need to talk about difficulties, in no case be hushed up. Tell your friend, sister, neighbor, or anyone you trust about the problem. If this is not the case, which often happens, or the situation does not allow you to tell anyone about it at all, write a letter. In detail, without missing exciting details, not skimping on expressions and not caring about vocabulary. Send a letter. Where to? This is where some preliminary preparation is needed. Create a virtual mailbox, come up with an intricate, long password for it, without writing down anywhere, and forget it right away. It is in this box and send your troubles.
Hands higher, legs wider!
Sports is the best psychological relief, no matter how it sounds. They will not only relieve stress, but also as its prevention is useful: strong muscles - strong nerves.
Tune in to the music wave
Music, it not only builds, as you remember, but also helps to live. True! Listen to the tracks of your favorite artists by turning them on at full volume. Sing along and dance if the situation permits. But the psychological relief should end with calm, pleasant music for you. If there are no such preferences, use the classics. Beethoven, Bach are very psychological. Your heart will beat in unison with the music, which will calm it down in a different way.
Today we will try to help you with some methods of correcting your mental well-being, in a psychological way normalization of the activity of internal organs.
The first technique- arbitrary self-hypnosis. Once upon a time, a French pharmacist Emile Couet, who was a very observant person, drew attention to the fact that the therapeutic effect of a medicine depends not only on its pharmacological properties, but even more so on the patient's desire to get better. It is one thing when a person takes medicine, believes that it will help (tomorrow I will feel better) and quite another when he does not believe in it (nothing will help me anyway).
As Coue reasoned. Our subconscious mind controls our internal organs. It is, like a child, wayward, but gullible. If the consciousness tells him: "It is necessary to fall asleep, because people sleep at night," then the subconscious answers: "I do not want to." However, if the consciousness does not press, but simply, without pressure, begins to prepare for sleep, then the subconscious mind obeys it. Everyone is probably familiar with the situation when you have to get up early in the morning, we go to bed early to sleep, but sleep is not in one eye. For an hour or two we suffer, toss and turn, then fall asleep, and in the morning we get up exhausted and broken.
This is what the method is based on. You choose a certain statement that you will have to repeat as a formula several times a day. For example: "Every day I get better and better in all respects." The subconscious mind takes this formula for the truth, an order that must be carried out. The simpler the formula, the better the healing effect. For example, "I am healthy" instead of "I am not sick." During autosuggestion, it is better to take a comfortable position while sitting or lying down, close your eyes, relax and whisper, say the same autosuggestion formula 20 times without any tension. Self-hypnosis session lasts 3-4 minutes. It is repeated 2-3 times a day for 6-8 weeks.
Method two- autogenous training (Schultz method). We offer you some of the exercises aimed specifically at relieving neuropsychic stress.
1. Representation of color. In a calm, relaxed state, mentally imagine an image of a characteristic color: snow-capped mountain peaks, a green meadow, a blue flower, etc. Try to keep in mind not so much the shape of the object as its color. When you can easily conjure up a specific color image, move on to the next exercise.
2. Association color - sensation. Try to feel a certain sensation in yourself when imagining a color. For example, purple is peace, green is joy. ( rice. 41).
Rice. 41 Representation of color for neuropsychic stress relief
3. Presentation of the image, idea. Now you need to calmly imagine what you associate with freedom, hope, joy, love, etc. It is important to remember that everyone has their own ideas about these feelings.
4. Representation of the emotional state. Try to imagine the place where you would like to be now. Carefully study the sensations that arise when you contemplate this landscape. It is important to focus not on the landscape or the subject of the imagination, but on the sensations.
You should not expect a pronounced effect from the first lesson. It is necessary to teach your mind to vividly represent the proposed sensations.
Thus, we examined with you the methods of psychological relief and self-regulation, which will help you to properly tune in to the upcoming studies, exams, to overcome fear and anxiety.
If your psycho-emotional state is extremely unstable, you should seek help from a psychologist, and you will get it. The psychologist of USPTU accepts students in building number 8, room 403.
1. What is health and its components.
3. What indicators are determined by the anthropometry method?
4. Technical means of determination physical development person.
5. Types of higher nervous activity.
6. Methods of psychoemotional unloading and self-management.
Assignment for independent work student
At home, check your resting heart rate for yourself and another family member.
Determine the weight and height index for one of the family members.
Conduct several tests of the most accessible and convenient for you (necessarily on different days) and choosing the most suitable ones to use them constantly.
Perform exercises to relieve neuropsychic stress.
SEMINAR No. 6
Topic: Professionally-applied physical training (PPFP) of bachelors and specialists of oil and gas production. Methods for self-mastering of individual elements of the PPAP. Methods for conducting industrial gymnastics, taking into account the given conditions and the nature of work (2 hours).
The purpose of the practical lesson
Formation of students' ability to use a variety of means of physical culture and sports to prepare for the future professional activity.
Tasks
1. To acquaint students with the problem of understanding social role physical culture in personality development and preparation for professional activity.
2. Uncover general principles self-study in general and professionally applied physical training.
3. To acquaint students with the methodology of effective ways of mastering life important skills and skills.
Plan
1. Goals and objectives of the professionally applied physical training of a bachelor and a specialist in oil and gas production.
2. Methodology for self-mastering of individual elements of the PPAP.
3. Methods for conducting industrial gymnastics, taking into account the conditions and nature of the work of oil specialists.
1. Valeeva G.V. The content of independent studies in professionally applied physical training of oil students: Toolkit, Ufa. - 1991 .-- 21 p.
2. Valeeva G.V. Formation of a model of an oil and gas specialist by means of physical education... Electr. scientific. magazine "Oil and Gas Business", 2014, No. 1. –С517-533.
3. Valeeva G.V. Health most important aspect from aspects of professionalism for students of future specialists in the oil and gas industry. Electr. scientific. Magazine "Oil and Gas Business", 2014, No. 14. - From 172-176.
4. Krasulina NA, Markeshina OS, Krasulina TA .. Features of the development of flexibility among students engaged in aerobics in physical culture lessons. teaching method. textbook on the course "Physical culture" / USPTU, 2013. - 43 p.
5. Recommendations for the integrated planning of circular training at a physical culture lesson [Electronic resource]: teaching aid/ USPTU, dept. PV; comp. RF Tazetdinov [and others]. - Ufa: USPTU, 2012 .-- 824 Kb
6. Compilation of complexes of morning and industrial gymnastics for students of 1, 2 courses [Electronic resource]: teaching method. manual for the course "Physical culture" / USPTU, October. phil., dept. GSEN; comp. A. Yu. Polyakov. - October: UGNTU, 2011 .-- 158 KB
7. Physical culture of a student and life: textbook / V.I. Ilyinich. - M.: Gardariki, 2007 .-- 366 p.
PROFESSIONAL-APPLIED PHYSICAL TRAINING OF BACHELORS AND SPECIALISTS OF OIL AND GAS PRODUCTION
Applied physical training (APFP) – it is a specially directed and selective use of physical culture and sports means to prepare a person for a certain professional activity.
Modern work requires a significant amount of mental, mental and physical strength, increased coordination of movements of workers in any sphere of work. But each profession dictates its own level of development of psychophysical qualities, its own list of professionally applied skills. Therefore, if you are preparing for the profession of a petroleum engineer, then you need a professionally applied physical training of one content, and a future philologist - another. These differences are reflected in the goals and objectives of the PPFP as a section of the discipline "Physical culture".
The purpose of the TFP is psychophysical readiness for successful professional activity.
Tasks professionally applied physical training:
1. Formation of the necessary applied knowledge, skills and abilities.
2. Education of applied psychophysical and special qualities.
Applied knowledge have a direct connection with future professional activities. They can be obtained in the process of physical education, at lectures on the academic discipline "Physical culture", during short methodological conversations, at methodological-practical and educational-training sessions, by self-study literature. Applied Skills and Skills ensure safety in everyday life and when performing certain professional types work, contribute to fast and economical movement when solving production problems. Applied psychophysical qualities - this is an extensive list of applied physical and mental qualities necessary for each professional group that can be formed during classes different kinds sports. Applied physical qualities - speed, strength, endurance, flexibility and dexterity are necessary in many types of professional activity. A targeted selection of exercises, a choice of sports, sports games can be accentuated to influence a person, contributing to the formation of specific mental qualities and personality traits that determine the success of professional activity. For example, not everyone imagines that an oil and gas production specialist needs to climb installations up to 40 meters high to perform professional duties. But because of habit, not everyone can climb to a considerable height along narrow passages and ladders (Fig. 42).
Rice. 42. Towers of an oil refinery
Where is it better to get used to this unusual height? Of course in advance during the years of study in educational institution. Applied special qualities Is the ability of a specialist's body to withstand specific influences external environment: cold and high temperature, motion sickness when moving by road, water, air transport, insufficient partial pressure oxygen in the mountains and in the gas-polluted areas of oil enterprises. In this regard, an important role is played by ensuring the required level of professional readiness of future specialists, including physical fitness, fitness, efficiency, development of professionally important qualities.
At present, the question of intensifying production, a sharp increase in the quality of training specialists for specific types of labor activity has arisen, and, therefore, there is a need for profiling physical education in universities, taking into account the requirements of the chosen profession. It is known that human adaptation to production conditions without special physical training can last from one year to 5-7 years. An integral part of physical education, dealing with issues related to preparation for labor activity, got its name - vocationally applied physical training (APFP).
PPPP is understood as a subsystem of physical education that best ensures the formation and improvement of properties and qualities that are essential for a specific professional activity.
However, as practice has shown, many specialists who graduated from the institute enter life without the necessary labor and physical training, feeling the difficulty in going to work in National economy... Graduates of institutes, who have poor general and special physical fitness, slowly adapt to production conditions, get tired faster, and are more likely to change their profession. The concept of "quality of a specialist" includes not only knowledge and skills in the professional sphere, but also psychophysical fitness, which depends on the level of physical fitness. If a student before entering the university did not have the necessary physical fitness and he lacks compulsory physical education lessons, he must improve it with the help of various forms of physical education outside the school, including additional independent training.
The credit standards approved by the department for the PAPP section are mandatory for each student and are included in the complex of credit requirements and standards for academic disciplines"Physical culture and sport" and "Applied physical culture and sport" (tables 5 - 8).
Table 5
PAPP tests for 1st year students of the main and special educational departments (men)
Table 6
PAPP tests for students of 2-3 courses of the main and special educational departments (men)
Table 7
PAPP tests for 1st year students of the main and special educational departments (women)
Table 8
PAPP tests for students of 2-3 courses of the main and special educational departments (women)
Each semester, 2 tests are performed. Students of the special department, as well as those exempted from practical classes, complete tests and requirements from those sections of the PAPP that are available to them for health reasons. The organization educational process using point-rating system assessment of knowledge and skills of students allows you to implement an active approach to learning, during which the work of students is optimally controlled and more objectively assessed throughout the course of the discipline "Physical culture".
Thus, professionally applied physical training is a special pedagogical process with the directed use of forms, means and methods of physical education. All of them together provide the development and improvement of the functional and motor capabilities of a person, which are necessary in specific types of labor activity. This physical fitness contributes to increased efficiency. vocational training and ensures high efficiency of the specialist.
The main factors determining the content of PPPP
Life is life. There are good days and the bad ones. Every day brings us surprises: good and bad. No one is immune from the surprises of life.
Bad mood and stress are the scourge of modern humanity. Bad mood, constant stress really interfere with us: the ability to work decreases, the joy of life is lost, bad thoughts come to mind - sometimes deadly, crime increases ...
How many people are on earth, probably so many psychological characteristics. There are no absolutely identical psychological characteristics. Depending on the type psychological characteristics and the tolerance of various life difficulties depends.
Why are we in a bad mood? Many people ask themselves such a question and do not find an answer for themselves, and there is also no answer how to get rid of a bad mood.
The main reason bad mood and stress are:
De-acclimatization of human living conditions. The concept of de-acclimatization of human living conditions is broad and one can only give a conditional definition - it is the remoteness of human living conditions from evolutionary development. The deaclimatization conditions for a person's residence include:
1.changing the living conditions of the environment;
2. increased noise level, especially in urban environments;
3. deterioration of the ecological situation;
4. elevated level electromagnetic waves;
5. unnatural color environment, especially in urban environments;
6. unnatural food;
7. medicines;
8. sedentary lifestyle;
9. the use of alcoholic beverages: beer, vodka, wine, etc .;
10. smoking;
11. drug addiction;
12. substance abuse;
All the reasons cannot be listed. Who has more of them, who has less.
Bad mood and stress eventually lead to various illnesses and accidents.
The brain, heart, blood vessels, pancreas, and gastrointestinal tract are most affected by stress. From constant stress, hair also falls out and turns gray, the skin loses its elasticity, firmness, teeth lose strength. Also, memory and mental abilities decrease before the development of mental illness. Stress can also lead to such terrible diseases as cancer. Attention: to get sick with cancer, i.e. good stress is enough for cancer.
From stressful situations it is necessary to avoid workers whose professions are related to driving a car, tractor, operating cranes, etc., professions that require attention and make quick decisions.
On the basis of chronic stress, a decrease in immunity develops and as a result of susceptibility to various diseases.
Stress and bad mood negatively affect the entire body, every cell in the body. Stress is primarily aimed at death, at the destruction of the human body.
Read books;
Try to communicate more;
Get home animals;
Grow plants;
Play games.
Psychological relief the photodynamic method consists in considering the photos (videos), the most pleasant (happy moments of life) for a person. At the first sign of a bad mood or stress, you can view photos (videos), remembering the happy, pleasant moments of your life, loved ones and friends.
Good mood can be restored by viewing photos, videos with images of nature. This is a fairly effective way.
You need to pay attention to the design of the rooms, the lighting where you live. Wallpaper colors should be quite rich and close to natural. We do not recommend decorating the walls in red (at first it excites, and then sharply depresses the nervous system), in dark colors.
Lighting in the rooms should be sufficient and close to the spectrum of solar radiation. Fluorescent lamps such as LB and LD are close to the solar spectrum. We do not recommend using energy saving lamps. Their illumination is sharp, harsh, causing migraines and headaches.
I will not explain what relaxation is. You yourself will understand everything by trying this method once. This method is quite effective, sleep and mental state are normalized.
Choose a reclining or reclining position. To do this, choose a semi-hard and free chair or sofa.
Clothes should be loose. You can strip naked. The temperature should be at room temperature
Lie on a semi-hard, even sofa with no pillows on your back. The legs should be parallel to each other and slightly pushed back. The arms should be parallel to the body and slightly pushed back. The room where you will be performing relaxation should have a weak light (or dark, it is better to do it in the dark) and quiet so as not to be distracted.
Having taken this position, you tune in to relaxation. Keep your eyes open for a few minutes.
It is necessary to remind when performing relaxation, the effectiveness depends on your imagination and how strong it is.
Your body should be relaxed.
Close our eyes slowly. Eyes close and your brain empties. Everything in your head is empty, nothing. Dark. Lie for a few minutes and feel the cosmic purity.
Dark. Imagine cosmic energy of a faint blue color, similar to the color of the fire of a gas stove. There is so much ego, so much strength, purity. With our imagination, we tear off part of the cosmic energy and form a blue ball with the size of a fist above ourselves at a distance of 4-5 meters. With closed eyes, we look at a ball hanging above you, faintly glowing in blue. We begin to slowly move from side to side, releasing the raising of the ball, until we begin to fully control this ball.
After that, slowly release the glowing blue ball towards yourself on the solar plexus. Feel cosmic warmth and energy as the ball approaches your body. Letting go to the solar plexus. You have felt the energy and warmth of space. We hold for several minutes and begin to slowly roll the ball all over the body. We roll the ball slowly towards our feet. Then to the hands, to the head. And so throughout the body. At the location of the ball, you should feel a surge of cosmic energy, warmth, how your illnesses go away, blood circulation improves. When you roll the ball over your head, you should also feel a surge of cosmic energy, as your head is freed from unnecessary information. We roll the ball over the entire surface of the body. She can do anything and go through you, through the sofa.
In the second lesson, learn how to drive the ball inside you. Within ten sessions, you must learn how to control the ball and bring it to any part of your body, any organ, bones and muscles.
Regular exercise and sports helps to avoid bad moods and stressful situations and is an excellent preventive measure. No wonder they say: in healthy body- a healthy mind! The choice of sport depends on gender, age, human health, and personal preference. Playing sports strengthens the human immune system, diseases are significantly reduced.
Go in for sports and strengthen not only the body and muscles, but also the nerves. Strengthening nervous system and human health when playing sports is associated with the strengthening of metabolic processes and the elimination of toxins from the body, as well as the combustion of fats, proteins, carbohydrates and toxins.
Music is a trainer for our nerves, for our brain. She is capable of performing miracles. Classical music is especially powerful. The most powerful composers were Bach, Beethoven, Tchaikovsky - the music of these authors is the magic of sound that can take us far from our stress.
Official medicine for the most part treats with synthetic drugs. Medicines must be prescribed by a licensed physician. Do not use drugs on the recommendation of acquaintances, friends.
Synthetic drugs have a number of side effects and are toxic to the entire body, therefore, it is not recommended to use them for a long time. With prolonged use, addiction and addiction to certain drugs is possible.
Some antidepressants have the opposite effect - uncontrollable mental agitation.
Drug therapy is indispensable in the acute period of mental illness.
The method of psychological relief consists of sending e-mail to E-mail: ploxo[email protected] with the content of thoughts that bother you. The letter can contain any statements, any words, including obscene, obscenities and anything you like. Send the letter to the box and forget all the bad things.
Why are we, such, and not at all like that, or the basics of transcriptional analysis of a human character.(The material is being prepared).
Of course, breaks in work, frequent tea drinking, smoke breaks, surfing the Web are very annoying for our bosses. But they are well known to every office worker. They are a means to distract from the monotony and routine of the workflow. Small joys of working days of employees help to relax, prevent stressful condition, save from chronic fatigue, apathy, etc.
Psychologists say that it is these short minutes of rest during the working hours that help the employee recuperate and work much more efficiently.
This has long been understood by the heads of various Western companies. Psychological relief of office workers in companies in the USA and Japan is a common occurrence in corporate life.
Special rooms for psychological relief and relaxation have been created and equipped there. In specially equipped rooms, you can take out the negative on a special mannequin that looks like a manual. In such rooms you can relax on a soft sofa after dinner.
The management of the Brazilian company Semco went even further in this matter and at the request of the employees, hammocks were stretched, in which the employees of the company have the opportunity to sleep during working hours. The management of the company explains such "indulgences" by the fact that after 10-15 minutes of sleep, the productivity of work activity significantly increases. An employee who has rested in this way works more productively, more energetically.
And what about this issue in Russia? Of course, Russian companies have not yet reached soft sofas, mannequins and hammocks. But some employers have already taken up this problem and approach the issue of psychological unloading of office workers quite responsibly.
In addition to the usual "smokers", refrigerators, kettles and microwaves in the offices of some companies and enterprises, special recreation rooms equipped with exercise equipment, small gyms, and psychological relief rooms have appeared.
Unfortunately, as psychologists point out, very few managers still care about the psychological health of their employees. Most of them prefer to save on everything, including expensive office meters. In addition, most of them, in an effort to get as much profit as possible, practically do not think at all about the people working in their companies.
Such bosses consider any downtime unacceptable, forbid leaving workplace even for a short time. Many office workers even prefer to dine at the workplace, behind a computer monitor.
As a result, there is a high turnover of personnel, squabbles between employees, low labor productivity, and a high percentage of diseases.
The disappointing picture, of course, is brightened up by large high-tech companies. Their management quite rightly believes that extraordinary people - programmers, developers - work under their leadership. For fruitful creative activity, they need comfortable conditions, convenience in work and rest.
Google is in the first place in this row. They have long been concerned about a comfortable working atmosphere for their employees. The Russian office of the company is not inferior to its Western counterparts in this. Further, experts note the Russian office of Yandex. There is a beautiful "not oppressive" interior, a buffet, a library, a room for psychological relief, sports simulators, etc. All this creates a creative and comfortable atmosphere for the people working there.
If your bosses are skeptical about such an "advanced" style of leadership, consider it an unnecessary waste of money and a Western fad, you will have to take the issue into your own hands.
Create minimal relaxation conditions in your office. This could be a small aquarium with goldfish, indoor flowers, a family photo on an office desk, your child's drawing. Even the color of the blinds on the windows can help calm down and temporarily disconnect from the routine. Even such simple tricks will help distract and "revive" tired employees.
Oriental techniques also contribute to the psychological relief of office workers - meditation, acupressure, various auto-trainings. During your lunch break, work with your coworkers to recuperate in these ways. For the vast majority of people, they are great at helping to get rid of irritation and accumulated fatigue.
Bye, for most office workers psychological health is their own problem. Therefore, during your working day, find a couple of minutes to relax.
When you feel tired, have a cup of tea, sit back and cover your eyes, do hand massage, eye gymnastics, walk around the room, joke with colleagues. You will notice that you are gradually transforming from tired and confused into a person full of strength and energy.
