When it gets unbearably bad, what do you do? Stifle 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 are higher, legs are 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.

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 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 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, relatives 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 nervous system), in dark colors.

Lighting in the rooms should be sufficient and close in spectrum to 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 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 is empty in your head, 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. Roll the ball slowly to your 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. During 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. It is not for nothing that they say: in a healthy body there is 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 the nervous system and human health when playing sports is associated with an increase in 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).

Send your good work in the knowledge base is simple. Use the form below

Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.

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STATE EDUCATIONAL BUDGETARY INSTITUTION

GOO VORONEZH STATE

PEDAGOGICAL UNIVERSITY

Department " Practical psychology"

Speciality " Psychology education"

Psychological and pedagogical faculty

ESSAY

Topic: " Methods self-regulation and psychological unloading"

Performed:

Buravtsova Elena Anatolievna

Checked:

Zinchenko Tatyana Olegovna

Voronezh 2011.

• 1.1.2 Methods of self-regulation
• 1.1.3 Self-regulation rules
• 2. Technique of auto-training
• 3.1.2 Forms of meditation
• 4.1.2 Art therapy methods
• 5. Self-regulation of the psychophysiological state using acupressure
• 5.1 Basic methods and techniques of massage
• 5.1.1 Types of acupressure
• 5.1.2 Performance-optimizing acupressure
• Conclusion
• Bibliography

Introduction

That, what we we hear often forgotten then, what we see remembered some better, but only then, what we do yourself, can understand and feel for real deep. (Eastern wisdom).

In a healthy body healthy mind. The converse is also true - a healthy mind is absolutely essential for a healthy body. After all, everything that happens in one part of our body is reflected in other parts of it. And a healthy psyche may well give rise to healthy body, restore health in him - if you believe in it, if you want it and if you know how to do it.

The fact that an emotional state affects general well-being and that the occurrence of certain diseases ultimately depends on it has been known for a long time. For example, a prolonged state of irritability increases the risk of cardiovascular disease, and prolonged depression increases the likelihood of cancer, as immunity decreases. Constant anxiety, fear, anxiety, excessive mental stress have a detrimental effect on the state of health.

A stressful situation requires an active response from the body. However, our current "natural" lifestyle, with its habitual movement deficit, does not provide an incentive for an active response. For us, the reaction of "avoiding the situation" is becoming more and more familiar. And this combination of inadequate lifestyle with biochemical and hormonal responses to stress can lead to significant deviations in health.

For a long time, it has been believed that the anxiety response is unpredictable and unsafe and that there is no other way for a person to respond to stress. However, many years of experience testifies: it is much more useful, using the reserve capabilities of the body, to master the methods of conscious and active self-regulation. It is necessary to learn how to manage stress in spite of the natural automatic reaction and respond to it in an autoregulatory or relaxation way.

Practice convinces that stress and depression can be completely avoided if you form attitudes and the ability to get out of stressful situations with minimal losses.

At present, it is impossible to imagine the training of a professional psychologist without mastering the methods of self-regulation. Moreover, in whatever field of activity a psychologist would work after graduation, he must be able to maintain professional health.

Unfortunately, professional " burnout " - a common occurrence for psychologists, since professional activity requires them to exert a lot of mental, mental and physical strength. And it is in our power to soften their effect. And how to do this, we will figure it out.

psychological self-regulation unloading massage

1. Introduction to psycho-physiological self-regulation

1.1 General concepts about mental self-regulation

1.1.1 Self-regulation mechanisms

In the beginning there was a word ...

Impact external environment called signals (signals of the first order), thanks to the sense organs, they cause responses in the body - reflexes. In this case, there is a connection between the signal of irritation and congenital, unconditioned, reflex activity. It is this activity that forms the basis of the first signaling system possessed by animals and humans.

In the course of human evolution, a second was added to the first signaling system. Signaling of impressions from the surrounding world with words that are called signals of the second order, or constitute a second signaling system, is inherent only in humans. It is speech that has become such a feature in the work of the higher parts of the nervous system, which qualitatively distinguishes humans from animals.

It has been known since ancient times that a doctor's word can heal the sick. This unique ability is at the heart of almost all psychotherapy methods. Apparently, psychotherapy originated in those ancient times, when people only mastered the basics of speech.

How did the word acquire such a powerful healing factor?

At first glance, the healing property of the word really seems unusual. A drug is another matter, it is material, tangible, pharmaceutical companies are working on its development. But the word also has tremendous material power. After all, it causes the same reflex reactions as other stimuli. The word affects our psyche through the brain.

It is known that recollection of an already experienced event can cause in a person the same physiological changes and reactions that were encountered in a similar real situation. Even a retelling of this event, if it is brightly colored emotional character, causes an increase in heart rate, respiration, and an increase in blood pressure in a person.

For example, try to imagine that you are cutting a lemon. Fragrant juice flows from thin slices. Even reading these lines, you can notice how your salivation increases, and you can smell the spicy citrus scent. And all this comes only from your own idea.

This simple example demonstrates that words expressing the properties of an object or phenomenon have the same effect on the organism as the object itself or the phenomenon signified by these words. The word becomes a natural irritant.

Principle self-regulation . So, a word can cause reactions in the human body due to various stimuli, and thus, in many cases, replace them.

The depth of our perception is primarily influenced by the nature of the interaction of two main nervous processes - excitation and inhibition (a special phase state of the cerebral cortex), as well as the degree of mental and physical concentration. What matters is interest in the material presented, mental readiness to perceive what was heard, the environment, the magnitude of the flow of exciting or, conversely, calming stimuli, and many other factors.

The processes of excitation and inhibition are so interconnected that they constitute a single whole. If we observe the change in the degree of human activity during the day, we will notice that in different time he looks at times vigorous and active, at times tired and sleepy. His level of wakefulness changes all the time. This is the manifestation of the interaction of these basic processes of higher nervous activity.

The process of excitation in the nervous system has long been known. The discovery of the process of inhibition in the central nervous system, which was made in 1862 by the Russian scientist I.M. Sechenov. The study of the inhibition process was most developed in the works of I.P. Pavlov and his students. They created the doctrine of protective inhibition.

The normal response of a neuron to stimuli is not infinite. From time to time, a state occurs when he begins to behave inappropriately, or even does not respond at all to any stimuli. This property, called inhibition, and began to be considered as the protection of nerve cells from overwork, exhaustion and destruction.

Exist various views braking . External inhibition occurs under the influence of external stimuli - light, noise, heat, etc. Internal inhibition develops under the influence of internal reasons eg fatigue or accumulation of muscle products.

At exorbitant load, without full-fledged recreation and toggle deItities nervous cells not only get tired but and are depleted. At times such nervous emaciation maybe lead To heavy organic soreevania (gastritis, ulcerative disease, vegetative-vascular dystonia on hyper- or hypotonic type and etc.) and psychosomaticskim frustrationstam, exandmeasures, violation sleep, decline appetite, padenie workproperties, neurOtic disorders.

Human activity changes repeatedly during the day. Figuratively speaking, the human body is a complex tissue of countless different rhythms. The basis of this tissue is made up of circadian, i.e. circadian rhythms, united in a well-organized system. These rhythms affect every aspect of our life, from how we sleep and how active we are after waking up to getting into active activity. An imbalanced circadian rhythm releases hormones at the wrong time of the day, resulting in sleep and mood problems. Circadian rhythm disturbances are a major factor in most cases of mood disorders, mental health and sleep disorders. The typical cause of circadian rhythm disturbances is the change of seasons.

The leading circadian rhythm in humans is the rhythm of activity and rest, sleep and wakefulness. During the period of activity, under normal conditions - during the day, our body intensifies the processes of energy expenditure spent on performing physical and mental work. During the rest period, usually at night, recovery processes are activated, i.e. the body restores everything that is destroyed in the active phase of its life. Therefore, rest is not a passive state; in a sense, rest, especially sleep, is also work.

The more complete rest (recovery) is, the higher the level of activity the organism can display. With insufficient rest, the processes of energy depletion begin to prevail, and the state of fatigue develops into overwork, which is fraught with a significant decrease in the efficiency of activity. There is an old proverb: in order to spend money, you have to have it. Rest for the body is like an automatically replenished bank account, activity is the use of this account. The larger the bank account, the more you can afford to spend.

You have already seen that words as a physiological stimulus (and, therefore, thought) can deeply affect the state of mind. Moreover, as observations have shown, the weight of words increases if the person who perceives them has a reduced level of wakefulness. In such cases, even a weak stimulus can elicit a strong response.

Therefore, for the optimal impact of the word on a person, you can choose the time when he is in a state of physical fatigue, is well relaxed, but has not yet lost touch with the surrounding reality. It turns out that verbal suggestion is effectively amplified during periods of nap. It is at this time that information settles in the deep spheres of memory.

Mental self-regulation is a set of techniques and methods of self-correction of the psychophysiological state of a person, thanks to which the optimization of the mental and somatic functions of the body is achieved.

Normally, any living organism easily adapts to the effects of various stimuli of the external and internal environment, while maintaining its health. This is achieved through the action of self-regulation mechanisms, which were discovered by I.P. Pavlov. The scientist artificially measured the blood pressure in animals by small bloodletting, injecting various solutions into the blood, irritating one or another nerve. And every time after a while, the blood pressure returned to its original level.

So was installed principle samoregulation how form interactionsconsequences inside organism, at which deviation from norms is an cause (incentive) return To the norm. This principle afterwards become calledNSvat " sOloty rule self-regulation" .

In his further research I.P. Pavlov found out that the principle of self-regulation is applicable to all functions of the body. He also emphasized that self-regulation provides a subtle balancing of the living organism with the environment. And if this balancing does not occur, unusual reactions, a sharp change in behavior are possible.

Dream - natural self-regulation.

The proverb is clear: " Fatigue - the best pillow" .

For many centuries man worked during the day and slept at night. It was natural: how much can you do in the dark? Technological progress gave people electric lighting, and here's the result: people began to sleep 20% less. Chronic sleep deprivation has become a scourge of modern society.

After a sleepless night, the immune system only works at a third of its capacity. If a person does not rest overnight, fatigue gradually increases, efficiency decreases, and then the body's resistance to various unfavorable factors. In the future, insomnia may develop.

Sleep protects brain cells from depletion and destruction. During sleep, the energy of the nervous tissue is restored, which is expended during wakefulness.

During the night, the human body does not rest, but "throws out" unnecessary garbage of random impressions from memory, cleans itself of toxins, accumulates energy for the next day. During sleep, the muscles relax and tense, the pulse changes its frequency, the temperature and blood pressure "jump".

If a person is deprived of sleep, a nervous breakdown can occur.

The brain, which did not have the opportunity to rest, will not be able to perform its functions, it will simply "turn off", and after it all other organs will do the same.

Dream - the best result of inhibition of the cerebral cortex - occurs as the nerve cells spend energy during the day and reduce their excitability. In a state of inhibition, cells completely restore their energy reserves. By the time of awakening, if the dream was deep enough and full, they are again ready for active work.

Muscle tone management.

Muscular tone - this is muscle tension, with the help of which the balance of the body is ensured and its readiness to engage in active movement. This working background of muscles either decreases or increases, on which the level of our wakefulness also depends to a certain extent.

Normally, the tone is maintained automatically, reflexively, without the participation of our consciousness and will. Unfortunately, as a rule, we do not notice the increased tone. This state of the muscles is usually called tonic (or involuntary) tension, when one part of the muscle fibers is in a state of contraction, and the other is resting, relaxed.

The second type of muscle tension is usually called arbitrary, which we create at will: in this case, all muscle fibers work simultaneously.

Thus, in humans, muscle tone can be regulated arbitrarily within certain limits.

Everyone can learn to manage muscle tone. Many successful athletes say that the secret of their victories is the ability to relax well.

There is a close relationship between muscle tone and a person's emotional state. Observe yourself and you will notice that when you are calm state of mind, your muscles are not tense, their tone is reduced, rest is most effective, strength is restored faster.

If you are irritated, the muscle tone increases dramatically. It turns out that no matter what the calming effect is caused - whether with warm baths, with a kind word, with medicines - muscle relaxation is observed in all cases.

Muscle relaxation is a form of relaxation. It is not easy for people, for example, who have never played sports, to voluntarily relax muscles. The ability to voluntarily relax muscles, to feel their tone does not come immediately; preliminary training in the art of "muscle relaxation" with the help of autogenous training is necessary.

1.1.2 Methods of self-regulation

Since a person, as a living organism, functions according to the laws of rhythm, two approaches can be distinguished to ensuring the necessary functional state of high activity.

1. Mobilizing methods immediately before and during the period of activity.

2. Methods aimed at full recovery of strength during periods of rest:

a) methods of mental self-regulation (autogenous training, meditation, art therapy);

b) methods of psychophysiological self-regulation (physical exercises during professional activity, self-massage, aromatherapy, color therapy, music therapy, reflexology, thermal recovery procedures - sauna, bath, shower, pool).

Without belittling the importance of mobilizing methods, I would like first of all to dwell on restorative methods, since There can be many ways to spend money, but you need to purchase it first.

Sufficient, timely, adequate sleep could be called the best remedy achieving full recovery of strength and ensuring a functional state of high human activity. However, work overload, chronic nervous tension and other stress factors leading to fatigue and causing sleep disorders, make it necessary to search for additional methods aimed at achieving a good rest by the human body.

One of the well-known ways to optimize activity is a person's self-regulation of his mental and physical state through a variety of methods, which we will consider later.

Evidence of the use of the methods of self-hypnosis and self-regulation can be found even in the pre-scientific era of the formation of psychotherapy in medical and witchcraft practice. It was argued that there is no suggestion at all without auto-suggestion.

The founder of Russian medicine S.G. Back in 1877, Zabelin said that a disciplined mind conquers bodily ailments, and this victory is natural. This fact argues for the necessity of using self-hypnosis methods to regulate bodily ill health.

Basic cause on whichOh arise negative psychesky withOstanding at psychologist in the result his work, isis short aboutprofessionbutlism. Start off professional Firestarterdwelling psihologu necessaryOdimo with personal growth.

It is difficult to imagine how a "professional in the field mental health"can help other people solve their problems, if he himself is full of the same problems. No matter how many methods and techniques a psychologist possesses, he must, first of all, act as an example of mental health and maturity for his clients. Otherwise, all his recommendations will be look doubtful, which can discredit in the eyes of the client not only the psychologist himself, but also psychology in general.In addition, a psychologist who has not worked out his problems is not able to work on the same problems with the client. therefore personal growth psychologist is an pledge his psycholOgeek, ethicesky and spiritual health.

NSsychoemotional load arise hbutshte at non-professional psychologist. But even an extra-class psychologist, nothing human is alien. He also gets tired, he, like any person, needs rest. The methods that a psychologist can use to optimize his mental state are very diverse, and they can be used both by the psychologist himself for self-regulation and in working with clients.

1.1.3 Self-regulation rules

There are certain rules that allow you to rationally influence the psyche and volitional processes.

1. Please note that the successful completion of the overwhelming majority of undertakings depends on the ability and willingness of a person to periodically assess the intermediate stages of activity and make changes in their actions in a timely manner, if necessary, returning to the work already done, and achieve the intended result. A sufficiently reliable guarantor against the forcing effect of temporary failures on you can be the initial psychological readiness for constant intermediate control over the results, psychological attitude to calmly make corrections, if necessary, in their work.

2. Without exception, all self-hypnosis should be aimed at the formation of good health, clear consciousness, an optimistic perception of life. Any harmful suggestions (pain symptoms, negative emotional states, etc.) are strictly prohibited!

3. During classes, if you experience any malaise, negative emotional states, discomfort, you should definitely seek the advice of a teacher. Such consultation is also necessary if such reactions arose after the lesson, but you intuitively associate them with auto-training.

4. Even if you consider yourself a healthy person, constantly monitor all changes in your body. If you have any medical conditions, it is best to consult your doctor.

5. Getting down to classes, you must remember that internal changes happen to you when you become yourself, and not when you try to be like others. Neither the decision to "be better" than others, nor the effort to change, nor the teacher's demands, requests and persuasions of close people will not make any changes.

Paradoxical as it may seem, internal change only occurs when you give up the pursuit of becoming what (or) what you should be. Awareness of what is happening to you and what you are striving for will help you feel how much everything is in your power and understand that in any situation, with any decision and any choice, the word is yours.

This means that the first step on this difficult path should be the definition of what you really want, i.e. goal setting.

2. Technique of auto-training

2.1 Autogenic training as the main method of self-regulation

2.1.1 Brief information about autogenous training

In medical practice, facts are known when self-hypnosis made people disabled, and it also saved from death and many suffering. It's amazing how few people knew about this method of mental influence, although a person tends to succumb to self-suggestion.

Self-hypnosis was used in Ancient Greece, India, China and other countries. In Russia, one of the first to use it was V.M. Bekhterev in 1880. Valuable results were obtained even then. So, for example, there is a known case of cure by self-hypnosis from such a serious disease as trigeminal neuralgia.

Throughout human history, at different times, thousands of existing and forgotten techniques and methods of self-action have been proposed. Europeans were surprised how, for example, Indian yogis can walk on hot coals without being burned and freeze in one position for a long time.

At the beginning of the 20th century, the German neuropsychiatric physician Johannes Schultz, having visited India, introduced into clinical practice his methodology, which subsequently underwent a number of modifications. While treating people with hypnosis, Schultz noticed that, thanks to self-hypnosis, some of his patients could themselves develop that state of peace, relaxation, which he inspired them. He found that the hypnotic state, caused for therapeutic purposes, in most patients was accompanied by similar sensations: a feeling of heaviness in the arms and legs, a feeling of warmth and pleasant relaxation in the muscles of the body and in the abdomen, a feeling of coolness in the forehead.

Schultz proceeded from the fact that if you teach a person to induce sensations corresponding to those that he experiences during immersion in a hypnotic state, then this will allow him, without the help of a doctor, to enter himself into a state close to hypnotic, and through self-hypnosis, he can independently get rid of many painful mental and physical disorders that interfere with normal life and work.

This observation prompted Schultz to start developing a technique called autogenous training (AT).

AT, proposed by Schultz as an independent method, is by its nature a synthetic method. It is based on the findings of the ancient Indian system of yogis, the Chinese health-improving system of qigong, the experience of people immersed in hypnosis, the practice of using self-hypnosis of the Nansi school of psychotherapists, psychophysiological studies of the neuromuscular component and the experience of using muscle relaxation.

At present, AT is considered as self-hypnosis in a state of relaxation (first stage) or hypnotic trance (second stage), based on muscle relaxation and is intended for rest and recuperation.

The greatest value of AT lies in the fact that almost all people can independently master its basic techniques. It is not only an "ambulance" for overwork, but also allows a person to control their emotions, moreover, with its help you can cope with many diseases.

To effectively master the AT technique, it is necessary to develop self-regulation mechanisms, i.e. learn:

manage muscle tone: relax as you wish, and, if necessary, strain them as much as possible;

create the desired emotional state at will with the help of words addressed to oneself;

to influence the function of the autonomic nervous system not by direct volitional order, but indirectly - through the reproduction in memory of figurative representations associated with previously experienced and emotionally colored sensations;

manage such mental process, as attention: to concentrate it on the desired image and narrow its circle when it is necessary to relax or fall asleep.

As you can see, the mechanisms of self-regulation in AT are formed not only from muscle relaxation, but also from the attraction of many properties of the psyche.

2.1.2 Formula of self-hypnosis - the basis of the method of self-regulation

At the beginning of the 20th century, the method of therapeutic self-hypnosis developed by the French pharmacist Emile Couet became widespread. In his interactions with patients, he noticed how much the power of perception has on the effect of drug treatment. Mental accompaniment can help improve the action of the drug, if you believe in its effectiveness, or, conversely, weaken its action.

Coue believed that the subconscious "I" is a force that can either heal or cause illness. He believed that conscious self-hypnosis is a method for suppressing painful representations and replacing them with beneficial ones.

One of the theoretical provisions of Coue is that success is brought not so much by willpower as by the power of one's own imagination. He argued that it is enough to think that, for example, this or that organ works well, as thought turns into reality. The instrument for the realization of the conscious "I" is the will, and the unconscious - the imagination.

Coue revealed certain laws of this phenomenon.

1. In the struggle between will and imagination, the latter wins.

2. In the struggle between will and imagination, the power of imagination is proportional to the exertion of will power.

3. If the will and imagination are coordinated, then they do not add up, but multiply, and their product expresses the ultimate strength of both energies.

4. The power of imagination can be controlled.

According to E. Coue, the therapeutic concepts, which he called the "formula of self-hypnosis," are essentially a statement of fact. The auto-suggestion formula should be simple and not violent. For example: "Every day, all my relationships with other people are improving." At the same time, it does not matter, Coue believed, whether the auto-hypnosis formula corresponds to reality, since it is addressed to the subconscious "I", which is distinguished by gullibility and takes it for the truth, for an order that must be carried out. The simpler the formula, the better the healing effect.

Arbitrary self-hypnosis should be carried out without any volitional efforts. If unconscious self-hypnosis, often of a bad nature, is so successful, it is because it is carried out without an effort of will.

An example of a self-hypnosis session,

A verbal formula is drawn up, which can be changed in the future. It should be simple, consist of a few words (maximum 3-4) and always contain positive content. For example, "I am healthy" instead of "I am not sick".

In some cases, the formula can be extended. For example, in conditions of tobacco addiction, a person inspires himself: "My decision to quit smoking is final. I refuse any excuse or persuasion of friends. My decision is firm." Self-hypnosis session is carried out within 3-4 minutes.

At the same time, they take a comfortable position in a sitting or lying position, close your eyes, relax and not loudly, in a monotonous voice, without fixing attention on the content of the phrase, the same self-hypnosis formula is pronounced 15-20 times. At the same time, you need to believe in what you inspire yourself, and keep in front of your inner gaze the picture that you are striving to implement, for example, you see yourself as a calm, balanced person; or handsome and rich.

They will practice self-hypnosis skills for two weeks. It is recommended to conduct a session 2-3 times a day in a dormant state (in the morning when waking up and in the evening when falling asleep).

2.1.3 Breathing and its role in self-regulation

Since ancient times, the connection between breathing and the psychophysiological state of a person has been known. In all Eastern systems of harmonization - yoga, qigong, Zen Buddhism - the use of various breathing exercises is a prerequisite for achieving the desired mental states.

Breathing is a universal tool that allows you to regulate the tone of the central nervous system in a wide range: from deep inhibition to high level mobility. By adjusting the depth of inhalation and exhalation, the amount of pause on inhalation and exhalation, as well as using different parts of the lungs (upper, middle or lower) during breathing, you can consciously control the tone of the body. If it is necessary to achieve its reduction, as is the case with muscle relaxation, it is advisable to increase the duration of exhalation and the pause on exhalation, and the breathing itself should be diaphragmatic (or lower). Lower breathing is used when it is necessary to overcome excessive excitement, to overcome anxiety and irritability, to relax as much as possible for a quick and effective rest. In addition, bottom breathing is the most productive because the lower parts of the lungs have the largest number of pulmonary vesicles (alveoli).

To increase the tone, on the contrary, an extended inhalation and a pause during inhalation are practiced, using mainly the upper and middle sections of the lungs.

Complete breathing combines two types of breathing. It has a powerful physiological effect on vegetation, stimulates metabolism, and helps to optimize the psycho-emotional state.

In classical yoga, there is a system of breathing exercises developed in detail and tested by centuries of experience, called Pranayama. Currently, these exercises are widely used both in the practice of psychophysiological training and for therapeutic purposes.

Exercises: "Training (full, relaxing and activating breathing)", "Cleansing breath", "Forge bellows", "Rhythmic breathing through one nostril", "Circular breathing".

Examples of mastering breathing techniques.

Practice each type of breathing at least 7 times.

The exercises can be performed both in a group and individually.

It is important to keep in mind the following:

1) with group work, a more pronounced effect is usually achieved, which can negatively affect the attitude of those involved in independent practice;

2) after completing each exercise, the training participants need to talk about their feelings; this procedure is equally important both for the participants themselves and for the moderator, since it allows for objective control of the individual process and make the necessary adjustments.

An example of the formation of a background state.

1. Preparation for the formation of the background state, i.e. the state against which the exercises are performed begins with a presentation of the sensations of the state that you would like to experience after the exercise.

Think about why you are doing auto-training, about your motives. These can be: achieving a calm, balanced state; a state of pleasant vigor, etc.

2. Get into a comfortable position. While maintaining this pose for 1-2 minutes, keep your attention on the breath without trying to interfere with its rhythm.

3. Imagine a background state. Usually this is a state of deep peace, pleasant relaxation, etc.

4. Remember situations from your life in which such states were realized involuntarily. Perhaps it was during a rest after a tiring successful work or during serene contemplation of pictures of nature, etc.

5. Choose as a figurative reinforcement one of the images with which this state is associated for you. For example, the clear blue sky, calm music, etc.

6. Make a verbal formula for self-hypnosis of the background state. For example: "I am calm (at)", "I am experiencing serene peace", etc.

7. When pronouncing the formula, choose the most appropriate tempo and intonation of your voice. For example, a formula might consist of one word "calm". Do not seek to force the completion of this task. The time spent on it will pay off in the following lessons.

An example of an exercise for concentration, self-hypnosis and visualization

The goals of concentration exercises are to increase sensitivity to kinesthetic perception, to develop the ability to voluntarily concentrate on weak stimuli. These skills are essential for differential self-diagnosis, which is the starting point towards achieving optimal condition.

Instructions: complete 2-3 of the proposed exercises: "Tree", "Point", "Concentration", "Ball".

Note. It is advisable to perform all exercises for concentration of attention 2-3 hours after eating. For any discomfort - headache, deterioration of the emotional state - stop exercising!

The goals of the exercises for self-hypnosis and visualization: regulation of the psychophysiological state, the development of the emotional sphere, increasing creativity and the ability to empathy, sharpening intuition.

Instructions: complete 2-3 of the proposed exercises: "Contemplation of an object", "Feeling of warmth in the hand", "Color circle", "Snowman", "Bud", "Landscape", "Removing muscle clamps".

Note. The ability to visualize, or create an internal image of an object, is formed not only through visual representations, but also by various ways of activating the imagination with the help of olfactory, gustatory, tactile sensations and their combinations.

An example of a muscle relaxation exercise

Thought, muscles, breathing. This combination is always fixed on the basis of a reflex relationship and soon (with repetition) turns into a habit. It will be enough to remember the sensations inherent in relaxation, the muscles will immediately respond with relaxation, and breathing will be more rhythmic.

The development of relaxation skills is an essential step in all self-regulation techniques. Particular attention should be paid to the muscles of the face, shoulder girdle and hands, since it is these parts of the body that are most innervated (represented) in the cerebral cortex and, having achieved their relaxation, one can significantly approach a decrease in the general muscle tone.

Exercises: "Practicing the skills of tension and relaxation of the muscles of the hands", "Feeling of heaviness and warmth in the limbs."

Note. Care must be taken when exercising to avoid injury.

An example is restoration of strength, reduction of fatigue.

Instructions: perform muscle relaxation exercises according to the following scheme: tension and relaxation of the arm muscles; relaxation triad; relaxation of different muscle groups; feeling of warmth (heaviness) in the limbs. Bring the execution of the corrected set of exercises to automatism.

An example of practicing skills to exit the state of autogenous immersion.

Instructions: complete the exercise as follows.

1. Determine for yourself what state you would like to be in after class. Try to describe this state to yourself as colorfully as possible, indicate what kind of sensations, emotions you would like to experience, what should be your mood, general well-being. Choose 3-4 adjectives to characterize this condition. If after class you are going to go to sleep, then exit from the state of autogenous immersion need not be done. If then you have to be active, then you should go to paragraphs 2-6.

2. Imagine all the operations that you will perform to get out of the state of autogenous immersion. These can be: stretching, smooth rotations of the hands and feet with a gradual increase in tempo, maximum tension of the fingers, head rotation, etc.

3. Formulate the verbal commands that you will use when exiting the autogenous immersion state. Possible options: "Consciousness becomes clear"; "The body is filled with cheerfulness", "The mood is even", etc.

4. Determine the sequence and manner of pronouncing your chosen formula commands. It is important to consider a sense of proportion here. Do not try to make the commands too expressive, as this can lead to excessive excitement, which is often soon replaced by a decrease in tone, depressed mood. Listen to your feelings!

5. Select reinforcements suitable for emerging from autogenous immersion. For example: the idea of ​​an expanding spring, emotionally charged images (for example, a cat stretching after sleep). At the same time, one must also follow a sense of proportion.

6. Complete the entire set of planned exercises. Test yourself to see if the exercises, verbal commands and imaginative reinforcements you have written are really effective. Did you feel any changes compared to the state that was before the exercise?

7. Estimate the effectiveness of:

verbal commands;

figurative reinforcements;

individual exercises performed;

the whole complex as a whole.

Make adjustments if necessary. Bring the execution of the corrected set of procedures for getting out of the state of autogenous immersion to automatism.

3. Relaxation and meditation as methods of psychological relief

3.1 General information about relaxation and meditation

3.1.1 Relaxation as a way of regulating mental states

Relaxation (from Lat. relaxatio - relief, relaxation) is defined as a state of rest associated with complete or partial muscle relaxation. The relaxation effect is used as a separate element in psychotherapy (art therapy, dance movement therapy, etc.).

Relaxation techniques help a person live better life in the conditions of civilization. Relaxation is available to everyone; some techniques do not require any aids or special time. The ability to relax will come in handy not only for neutralizing current states of tension. Without this, it is impossible to talk about a whole range of techniques that allow you to know yourself deeper.

Full relaxation - this is not just muscle relaxation, but also the release of consciousness. Disconnect from everything unpleasant, free your body from the dictatorship of the cerebral cortex, give it full freedom. Believe me, your own body is the best master at repairing your body and spirit!

All relaxation techniques are based on more or less conscious muscle relaxation. This does not require perfect knowledge and mastery of the methods of AT proper. Since mental stress leads to increased muscle tension, the opposite is also true.

If you can downgrade muscle tension, along with it, the nervous one decreases, so that the state of relaxation already in itself has a psycho-hygienic effect and often this is quite enough.

Thus, relaxation - This is a peculiar state of wakefulness, characterized by a lowered psychophysiological activity, which is felt either in the whole organism, or in its separate system.

Before relaxation exercises, it is necessary to get rid of embarrassing clothing, take off watches, glasses, etc. The room should be ventilated, without bright lighting and noise. The most typical position of the body during relaxation is the "coachman pose", but you can also practice lying down. The muscles should be completely relaxed, breathing deep and even.

It must be remembered that relax sation is a skill that requires constant, consistent and gradual training without haste and forcing. The deeper the relaxation, the more complete the rest and the less bad influence stress and tension. And one more important condition is also necessary - motivation!

With regular exercise, relaxation exercises gradually become a habit and are associated with pleasant experiences. Naturally, these impressions will not arise immediately - perseverance and patience are required to master relaxation skills. The criteria for proper learning are the pleasure you get from the classes, and the well-being even long after they are finished (as if you were cleansed from the inside). If such pleasant sensations do not arise, or they pass quickly, or after them you begin to experience fear, tension, muscle fatigue, then you are making some kind of mistake. It may consist, for example, that a relaxation technique has been chosen that is not suitable for you.

There are a lot of relaxation methods: the relaxation technique of J. Jacobson, relaxation according to M. Shlepetskiy, the quick relaxation technique, relaxation with elements of meditation, relaxation with concentration on breathing, anti-stress relaxation, etc.

3.1.2 Forms of meditation

Meditation is a system of spiritual practices that will allow you to take responsibility for the content of your thoughts. Meditation creates a center of silence and tranquility in a person. The concept of "meditation" comes from the Latin meditari - moved to the center. This is exactly what happens during meditation. Without tension, without effort, you are at the very center of yourself.

Most forms of meditation are passive because their purpose is

achieving a state of immersion without any mental or emotional activity. The programs of such a passive method of self-immersion are primarily meditative forms in the tradition of yoga.

Active forms of meditation are found in the highest exercises of Zenbuddhism, in various yoga practices, in the rituals of the Sufi dance traditions. Their use can bring a person to a state of ecstasy.

Substantial meditation ... Every person already has experience of meaningful meditation. This happened, for example, when you looked at the sky, watching the clouds, and you were captured by the immensity of the sky, the whiteness of the clouds, their slow but continuous movement. That is, the content of your meditation was a natural phenomenon.

Another type of meaningful meditation is musical medit but tion ... When you listen to music with concentration, different pictures begin to appear in your mind, and you open for yourself the world of sounds.

Deep meditation is based on simple formulas, or mantras (combinations of sounds that have or have no meaning), which, in the process of natural calming of the psyche, gradually fade away until, finally, complete peace of mind reigns. This allows you to expand the boundaries of consciousness. The body quickly comes to rest during deep meditation.

In contrast to the methods of meaningful meditation, the technique of deep meditation and its effects have been extensively studied by scientists.

Revealing meditation associated with daily vigorous activity. An example of this is Buddhist attention meditation. It requires a person to have a conscious attitude to any activity, that is, it is necessary to form a consciousness related to a given moment, to a given reality.

The influence of color also has a certain influence on the mental state. For example, red is exciting and purple is calming. Yellow concentrates attention, while blue diffuses. Orange creates a burst of energy, ambition and a desire for triumph. The interactions of colors further enhance the effect on emotions. For example, golden yellow and aqua color mutually enhance emotional balance.

There is no one "correct" meditation technique: each has its own merits.

To master the method of meditation, you need to work at least three to four weeks. It is best to meditate once a day, at the same time, ideally in the morning. It takes 15 to 60 minutes to meditate. Fifteen minutes of daily meditation will do more than an hour twice a week.

4. Art therapy as a method of psychological relief

4.1 Basic principles of art therapy

4.1.1 Art therapy in working with a person

Art therapy - modern direction in psychotherapy, using as the main therapeutic means both the creative process in which the client is located and its results: paintings, poems, music, etc.

For application this method no drawing skills are required, although as a result of the practice of the method, this ability can be revealed in a person along with other creative abilities.

Art therapy allows you to reveal creative potential man, to release his hidden energy resources and, as a result, to find the best ways to solve problems.

4.1.2 Art therapy methods

Art therapy includes many methods: isotherapy, music therapy, sand therapy, fairy tale therapy, phototherapy, etc.

Isotherapy - therapy with visual arts, primarily drawing. Isotherapy perfectly expresses the emotional state of the painter.

Musical therapy is the controlled use of music in healing, rehabilitation and relaxation.

In the process sandy therapy some maladaptive attitudes and irrational representations of a person can be corrected. One of the main mechanisms of the positive impact of sand therapy is based on the fact that a person gets the experience of creating a small world, which is a symbolic expression of his ability to build his life.

Phototherapy based on the use of photographs or slides to solve psychological problems, as well as to harmonize the personality. Photography is based on the creation artistic images... This allows photography to be viewed as a form of visual art.

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In pursuit of the development of all spheres of life, we completely forget about recuperation. Fatigue builds up, but business does not stop. Is it possible to rest and not slow down your pace of life? This is what we will find out.

Now psychologists have disappointing statistics that indicate that a very high percentage of the population suffers from emotional burnout, overwork, depression. All this happens because our needs often exceed our capabilities. We work a lot and have little rest. And yet, if we cannot go on vacation for some reason, then we can really unload and relax. But before we talk about proper relaxation, I suggest you find out what relaxation should be like.

Secrets of correct unloading

Rest should be regular

Remember that if you work for wear and tear all year, and then leave for two weeks at sea, it makes no sense. Rest should be regular. Better to give yourself a little break every day than once a year. Think of rituals to help you unwind, such as a warm bath before bed, reading your favorite book, or walking alone, make relaxation a regular habit, not a luxury. Schedule a pool, spa trip, or nature trip once a week. And once every three months, and perhaps more often - leave the city for the region or in neighboring cities. Find exactly the kind of rest after which you feel like a rejuvenated person. It is important to understand that activities that are habitual, such as movies or shopping, on the contrary, add tension. Go to the theater, the Philharmonic, read, be in nature, just look at the ceiling - the result should be good health. Sleep, by the way, should also be regular.

The best rest is a change of activity

If you are constantly monotonous, then you will not see relaxation. Come up with 3-5 interesting activities... During work, get up and walk around the office, if possible, go outside. It is not for nothing that there are changes at school and at the university. If you work outdoors, instead, go to a cafe for lunch. To take a break from one activity, it is important to start doing another. But remember that too much variety also overwhelms the brain and body, so there is a good middle ground in everything. Getting distracted can help improve performance and relieve stress.

Learn to be lazy

If you are a perfectionist, and from childhood you were scolded for "idleness", then know that laziness is a signal that tells us: "something went wrong." Learn to sit back sometimes, deviate from the plan, just wallow and do nothing. It is in such states that interesting ideas come to people, and the body can rest. Sometimes it happens that we are working on a complex project, then we leave the city, where a working idea comes to us - everything is right, our brain did the work itself when we gave it a rest.

Effective sources of relaxation

Dream

This is a basic human need, so it's important that you get enough sleep for yourself. There are many sleep theories, we will not dwell on them. The main thing is that it is important for you to understand how many hours you need to feel good in the morning. What time of going to bed affects you beneficially, what time it is comfortable to wake up. Taking a nap during the day is an excellent prevention of stress and shortening your night's sleep. It is when we sleep that our entire body rests. Let blackout curtains hang in your room, a window will be open - such a dream is considered stronger. Try not to sleep with the TV on or listening to music. Let there be as few extraneous sounds as possible.

Air and sun

Walking in the fresh air most effectively contributes to the recovery of our body. The sun stimulates blood circulation, relieves stress and improves mood. Fresh air supplies our body with oxygen, which contributes to better activity and performance.

Water

It is important here to talk about proper water consumption. Adequate amount of water drunk is the prevention of headaches and back pain, moisturizing the skin, and increasing the performance of the brain.

When we swim, go to the bathhouse or stand in the shower, we relax our body. It is important that your bath is warm. Hot water relaxes the body but activates the nervous system. Cold water excites. A contrast shower, pouring cold water after a hot bath helps to relax well.

Movement and sports

Sport has a beneficial effect on all human systems: respiratory, digestive, cardiovascular. Thanks to movement and sports, we become more stress-resistant, we get adrenaline. It is important to choose the type of activity that brings you pleasure: someone likes to spend time in the gym, someone is more suitable for swimming or jogging, and for someone the best sport is yoga. If the activity is fun for you, then the more chances that you will continue. Try to walk for about an hour a day - this is the prevention of many diseases and a great way to relax. Get involved in sports if you have a sedentary job or spend time in the car all the time.

Proper nutrition

But, but, no diets are harmful! Try to eat most in the morning, a lot at lunch, porridge-soups, dried fruits, vegetables and seasonal fruits - all this will give strength. Snack, don't go hungry. How you eat affects how you feel. Heavy food and its irregular intake contribute to fatigue of the body.

Relaxation

Rest is essential to recuperate. Yoga, warm baths, massage, spa - all this will help to restore strength. Let me remind you, do this regularly, then you will feel good.

Refusal of negative emotions

Every day we have negative emotions that we accumulate. And even if we tell ourselves that everything is fine and try to think positively, it doesn't get any easier. I propose to get rid of unpleasant feelings in classical ways: active sports, dancing, loud singing, or you can go to the forest and shout well.

Contact with wildlife

It doesn't matter what it will be: a visit to a nature reserve, a farm or growing a flower house. Communicating with nature helps to relax as much as listening to classical music.

Communication with the beautiful

Listening to classical music, watching pictures, going to the theater - all these activities help you find harmony with yourself and feel better.

Phototherapy

In psychology, there is a whole area of ​​the same name. When you open your photo album and look at the best happy moments of your life, you too are relaxing and tune in to positive. That is why people have such an urge to take pictures of their lives, post pictures on social networks and revise them. In addition, you can admire beautiful vivid photographs of seascapes.

But in order for your vacation to become even more effective, it is important to take care in advance so as not to strain or strain yourself more.

Things to Avoid

Information flow

It is important to understand here that we live in an age of information load. Information is constantly coming to us. We watch TV, go to the movies, surf websites, go to social media... Our friends regularly discuss the events that take place in the world. We study, we read. Our brain eventually gets tired of such an abundance of new things. What to do? Protect yourself: get rid of the TV, go to the Internet only for work, be in silence. We overload our channels: visual and auditory, when we are constantly in the center of events - clubs, films on the big screen, shopping malls. Of course, if we live in a city, we cannot get rid of all the influences, but we can definitely reduce them to a reasonable minimum.

Crowd of people

There is a misconception that open people do not need to be alone - they are not. If you feel overworked, crowding, for example, in a shopping center, can aggravate the situation. Make sure you have enough time to be alone - it doesn't matter how you spend this time (as long as not in front of the TV). Reading a good book, swimming, walking.

Severe stress

As you know, stress mobilizes our body and psyche, makes them more resilient. But in a situation of regular exposure to negative factors, you will get even more tired. Deal with all stressful influences: it can be unresolved conflicts, problems at work, or emotional overload. Keep them to a minimum.

Incorrectly distributed load

It often happens that we are trying to complete all the most difficult things in one sitting. Divide difficult tasks by day so that you complete them evenly throughout the week. Then there will be less fatigue. And of course, don't forget to delegate.

Smoking and drinking

It is important to understand that smoking cigarettes and drinking alcohol give only an imaginary or short-term relaxation effect. Smoking can be replaced by breathing exercises, and drinking alcohol by brewing relaxing herbs, for example Ivan tea.

Doing someone else's work

Very often we do something for others. We warm up food for an adult child, look for husband's socks around the house, prepare a report on work for a colleague. It is important to give up other people's affairs, this will help you do your job better and get tired less.

Taking synthetic sedatives

It is important to understand that any sedatives or antidepressants can only be prescribed by a psychiatrist or psychotherapist with medical education... Taking pills is an exceptional measure. Usually, medications are selected individually and used in addition to psychological assistance. Do not self-medicate. If the situation of your stress has become so aggravated that you cannot cope on your own with the help of the means suggested in the article, contact a specialist. Valerian, motherwort, sedative herbs are not addictive, but they should also be drunk carefully, as they require an increase in the dose.

Remember, rest must be regular and systematic, otherwise it will be useless. Let your relaxation last half an hour every day rather than one day a month. Train yourself to rest and take care of yourself.

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.

test questions

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 various means of physical culture and sports to prepare for future professional activities.

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 independent lessons in general and vocationally 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 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.

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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 and abilities. 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 educational 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, which can be formed while practicing various sports. Applied physical qualities - speed, strength, endurance, flexibility and dexterity are necessary in many types of professional activity. A targeted selection of exercises, the 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 understands that an oil and gas production specialist needs to climb installations up to 40 meters in order 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, well in advance during the years of study at an educational institution. Applied special qualities Is the ability of a specialist's body to withstand the specific influences of the 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 PPFP 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. Organization of the educational process using the point-rating system for assessing the 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 PPPF