Methods of mental self-regulation of the individual. Methods of psychological self-regulation. Methods of self-regulation associated with controlling muscle tone and movement

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If you manage yourself, you manage your life! This is an immutable truth, which is relevant in our time as never before, because the modern world is not only a world of high speeds and a huge number of things to do and worries, but also a world of stress and emotional instability, in which even the calmest person can easily get out of myself.

What is mental self-regulation?

Mental self-regulation is a person’s control of his psycho-emotional state, which is achieved through a person’s influence on himself through the power of words (), mental images () and control of breathing and muscle tone (). Self-regulation methods are used in absolutely any situation, and they always produce the desired effect.

Thus, among the effects of mental self-regulation, three main ones can be distinguished:

• Activation associated with increased psychophysiological activity
• Recovery associated with reduced symptoms of fatigue
• Calmness associated with the elimination of emotional tension

In general, there are, of course, natural methods of mental self-regulation, including:

• Music
• Dancing
• Movement
• Massage
• Interaction with nature and animals

However, these funds cannot be used in many situations, for example, during work, when a person feels tired and observes tension in his mental state.

But it is precisely timely mental self-regulation that can be perceived as a psychohygienic means that can prevent the accumulation of overstrain, restore strength, normalize the psycho-emotional state and mobilize the body's resources.

For this reason, the most accessible methods of natural self-regulation are also:

• Expressing compliments, praise, etc.
• Breathing fresh air
• Real or imagined bathing in the sun
• on nice things, photographs and flowers
• Contemplation of landscapes and panoramas
• Muscle relaxation, stretching and other similar movements
• Reflections on the pleasant and good
• Humor, smile, laughter, etc.

But, in addition to natural ones, there are special methods of self-regulation, which in some cases are also called self-influence. It is about them that will be discussed further.

Methods of self-influence

So, methods of self-influence can be divided into:

• Related to verbal influence
• Movement related
• Breath-related

Let's look at each of them in more detail.

Methods associated with verbal influence

Start self-knowledge, and we wish you good luck and always be in the best condition for yourself!

Questions:
1. Psychological and physiological essence of methods of mental self-regulation.
2. Brief description of the main methods of mental self-regulation.

Mental self-regulation (MSR), or autopsychotherapy, is a set of techniques and methods of influencing one’s own mental functions and states, carried out by a trained patient for therapeutic purposes or a healthy person for preventive purposes.
It is fair to ask the question - why is such an impact necessary? After all, the human psyche is designed to regulate and manage all functions, states and motor acts! But the fact is that even a healthy psyche does not always cope well with this purpose. If there are too strong or massive (simultaneous) adverse influences from the outside, proper mental regulation may be disrupted. To restore it, it is necessary to take appropriate measures. The AKP is one of them. Thus, the greater the stress, the higher the need to use PSR to normalize state and behavior.

In practice, PSR most often represents a set of techniques for active mental self-influence on the stream of consciousness (current thoughts and images), skeletal and respiratory muscles. Subsequent, secondary, changes occur in the blood vessels and internal organs of a person, including the brain. This achieves the so-called trophotropic state, which is the “energetic antipode of stress.” The term "trophotropic" means "promoting nutrition." We can say that in stress, energy is spent excessively and unproductively (let’s take for example a state of anxiety with restlessness and empty chores), and in a trophotropic state, energy expenditure is minimized, while the lack of energy is replenished. In this state, the stress-limiting (limiting) system of the body begins to prevail over the stress-realizing ("accelerating") system, which achieves constructive (harmless for the body) coping with stress and a return to a normal working state and reasonable activity. Simply put, overcoming an unbalanced state and regaining temporarily lost control over one’s own emotions and behavior are achieved. To achieve this, a person needs to reduce the activity of consciousness at least for a short time, disconnect from the surrounding reality through shallow autohypnosis. This form of PSR (let's call it classic PSR) is available to all healthy people. But there are also methods and techniques of ASR used during mental and physical activity (active ASR). Due to its complexity, we do not consider this form of RPS in this lesson.
Mastering the methods of mental self-regulation provides the opportunity to consciously and purposefully influence important mental and physiological functions of the body. A person acquires the ability for purposeful self-influence gradually in the process of performing special exercises under the guidance of a specialist - a doctor or psychologist. Subsequent exercises are performed independently or on the orders of the commander (chief).
The basis of PSR is self-persuasion and self-hypnosis - the main forms of communication between a person and himself. Initially, PSR methods were developed for purely medical purposes. Subsequently, numerous modifications were proposed, versions intended for psychoprophylactic purposes and addressed to healthy people. Of particular benefit is the use of PSR methods within units (in a collective format) under the guidance of psychologists, doctors or commanders. This is exactly how they were used during the first counter-terrorism operation (CTO) in Chechnya, developed at the Military Medical Academy named after S.M. Kirov special techniques. They were used both before and after combat operations. In this regard, we note that the German psychoneurologist Nonne, during the First World War, was the first to hypnotize military personnel in the theater of operations in order to normalize their mental and physical state.
The methods of mental self-regulation described below are easy to implement, but they require long-term systematic practice in order to achieve the desired result. Thus, the trainee must practice actively, persistently and consistently, without losing patience. The choice of the specific PSR method that is most suitable for oneself or their combination is made on the recommendation of a doctor or psychologist, taking into account the individual characteristics of the individual and somatic constitution (physique).
Methods of mental self-regulation are varied and are usually used in combinations. Not only the basic methods that we will focus on during the lesson deserve attention, but also others (for example, exercises based on yoga systems and other special physical exercises, acupressure self-massage, etc.).
Currently, hardware methods of mental self-regulation are being created for individual use. They can involve audiovisual, tactile, temperature and other types of sensory stimulation. For example, in Fig. Figure 1 shows a device for audiovisual (through hearing and vision) mental self-regulation.
There are computer games and other programs designed for RPS. Unfortunately, not all of them are well founded from a scientific point of view.
PSR methods are a healthy alternative to alcohol, drug use and smoking. They have also been successfully used to treat mental disorders associated with substance abuse.
Classes on mental self-regulation are conducted in a collective form. The optimal group size is 8-12 people. If necessary, the group can be increased to 20 or more people. The training is conducted by a trained military doctor or military psychologist.
Methods of mental self-regulation are based on the phenomena of self-persuasion and self-hypnosis, characteristic of the normal psyche of every person. Let us note that the abilities for self-persuasion and self-hypnosis appear only in late childhood or adolescence and require a minimum average level of mental development.
Self-conviction. Self-persuasion is based on awareness, comprehension of facts and the construction of consistent conclusions. In an effort to convince himself of something, a person debates with himself, using arguments and counterarguments, based on logical evidence and inferences. Let's give examples. A person who is inadequately, painfully experiencing his mistakes and mistakes is recommended to mentally look at himself from the outside, evaluate his behavior “through the eyes of a benevolent and reasonable person” and analyze the mistakes made, taking into account the popular wisdom that “every cloud has a silver lining”, “there is no sorrow in sight” - there is no joy." Having realized the true causes of mistakes, a mature person must draw appropriate conclusions for the future so that mistakes are not repeated. People who are overly sensitive and tend to worry unreasonably about minor things can be advised to recall and mentally recite passages from literary works imbued with a spirit of optimism. Uncontrollable cravings for foods prohibited due to health reasons can be extinguished by applying logically sound formulas. For example, with an irrepressible craving for sweets: “Sugar is a sweet poison! Man, unlike animals, can control himself! I realize that after a moment of pleasure, retribution will follow: my health will deteriorate. I can and must (must) overcome my weakness.” The use of self-persuasion by those people whose self-esteem is unstable and decreases for minor reasons is very important.
When the results of self-persuasion are insufficient (a person agrees with himself, but continues to act in the old way), self-hypnosis is activated.
Self-hypnosis (in Latin - autosuggestion) is the suggestion to oneself of any judgments, ideas, ideas, assessments, feelings without detailed argumentation, directively, almost by force. So, suggestion (from one person to another) and self-hypnosis are forms of psychological violence. But not all violence is bad. There are, for example, surgical violence, physical restraint of a violent mental patient, aimed at their own benefit. Likewise, self-hypnosis can be positive (helpful) or negative (destructive). Self-hypnosis leading to a positive result is nothing more than a manifestation of willpower. It is based on conscious self-regulation of activities aimed at overcoming difficulties in achieving a goal. Volitional activity is manifested in a person’s power over himself, controlling his own involuntary impulses. In this case, the mechanism of “pure” self-hypnosis is used, when a person listens and believes in what he claims.
The main practical techniques of self-hypnosis are:
- self-order (ordering oneself) is widely used to mobilize will, self-control in extreme conditions, and overcome fear in difficult life situations. Self-orders come in the form of encouragement (“act immediately!”) or self-prohibition (“Stop!”, “Be silent!”). Self-order formulas play the role of a trigger for the implementation of immediate actions to achieve a goal;
- “frontal attack” technique (anti-stress assault). With the help of specially selected verbal formulas, pronounced in a decisive tone with a tinge of anger, an active attitude towards the psychotraumatic factor - the source of distress - is formed. Thus, narcologists recommend that alcohol abusers indignantly repeat the formula many times: “I mercilessly suppress, destroy the past need for alcohol that I now hate. I have a strong will and a strong character, I have no doubt that I will completely overcome my craving for alcohol.” It is useful to use figurative comparisons, vivid metaphors, for example, “I am like an indestructible rock, and the urges to use drugs break against me into small splashes.”
Like self-persuasion, self-hypnosis is carried out in the form of a person’s mental dialogue with himself. However, this dialogue involves the volitional and emotional components of the psyche. By encouraging a person to engage in objective activity or inhibiting it, self-hypnosis plays the role of a connecting link between the subjective world of the psyche and motor activity (behavior). Arising arbitrarily and purposefully in the form of a self-address statement, it then develops spontaneously, having a long-term aftereffect on the functions of the psyche and body. In the words of the outstanding Russian psychiatrist V.M. Bekhterev, self-hypnosis, like suggestion, “enters consciousness from the back door, bypassing the intellect and logic.” Russian scientist I.P. Pavlov wrote that “self-hypnosis is not controlled by meaningful perception and is subject mainly to the emotional influences of the subcortex.” So, a person’s speech to himself controls and regulates his behavior at both a conscious and subconscious level. Self-hypnosis authorizes personal choice, supports socially normative behavior, and formulates positive and negative assessments of committed actions. As already mentioned, according to the impact on mental health, one should distinguish between negative and positive self-hypnosis. As a result of negative self-hypnosis, a person can lose self-confidence, fall into confusion and despair, feel helpless, and lose hope for the future (“Now everything is lost; now my personal life is destroyed”). This option is called catastrophizing. The mental demobilization it causes contributes to the deepening of stress and its transition to a mental disorder. Negative events for which a person prepares and leads himself are called self-fulfilling prophecies. On the contrary, positive self-hypnosis strengthens self-confidence, stabilizes the psyche, making it less vulnerable to stress and illness. All of the above applies to natural self-hypnosis, which is an everyday mental function of any person. Along with natural ones, there are also special psychological techniques and self-regulation techniques intended for the treatment and prevention of mental disorders. Let's look at the main ones.

Voluntary self-hypnosis. The method of voluntary self-hypnosis was first proposed by the French pharmacist Emile Coue in 1910. The method allows you to suppress painful thoughts and ideas that are harmful in their consequences and replace them with useful and beneficial ones. E. Coue compared painful experiences to pins stuck on the periphery of consciousness (sometimes they are compared to paper clips), which can be gradually removed. Thus, the indications for the use of voluntary self-hypnosis are very wide - from overcoming an acute stress disorder to overcoming a deep personal crisis or an ingrained bad habit.
According to E. Coue, the formula for self-hypnosis should be a simple statement of a positive process, devoid of any directiveness. For example, “Every day I am getting better and better in every way.” At the same time, it does not matter, E. Coue believed, whether the autosuggestion formula corresponds to reality or not, since it is addressed to the subconscious “I”, which is distinguished by gullibility. The subconscious “I” perceives the formula as an order that must be fulfilled. The simpler the formula, the better the therapeutic effect. “The formulas should be “childish,” said E. Coue. The author has repeatedly emphasized that voluntary self-suggestion should be carried out without any volitional effort. “If you consciously suggest something to yourself,” he wrote, “do it completely naturally, completely simply, with conviction and without any effort. If unconscious self-hypnosis, often of a bad nature, is so successful, it is because it is carried out effortlessly.”
Formulas are developed for each student individually. A person who has mastered the method of self-hypnosis becomes able to compose new formulas that he will need.
The self-hypnosis formula should consist of several words, a maximum of 3-4 phrases and always have a positive content (for example, “I am healthy” instead of “I am not sick”). The formula can be stated in poetic form. The famous German doctor and traveler H. Lindemann believed that rhythmic and rhyming self-suggestions were more effective than prosaic ones. Long formulas may be replaced by abbreviated equivalents. So, to strengthen faith in your strengths, you can use the formula: “I can, I can, I can.” In some cases, the formula may be more specific. We are talking about overcoming bad habits, unrealistic fears and other pre-morbid disorders. For example, “When I see a dog, I remain completely calm, my mood does not change.”
During the session, a person takes a comfortable position, sitting or lying down, closes his eyes, relaxes and in a low voice or whisper, without any tension, pronounces the same self-hypnosis formula 20-30 times. Pronunciation should be monotonous, without emotional expression. During the session, the person enters a trophotropic state, and at the end of the session, he voluntarily and without difficulty leaves it.
The training cycle lasts for 6-8 weeks. Classes last 30-40 minutes. are held 2-3 times a week. Starting from the second half of training, there is a gradual transition to independent practice. A self-hypnosis session with any one formula lasts 3-4 minutes. If it is necessary to use several formulas, it can be extended to half an hour. E. Coue recommended conducting sessions against the background of drowsy (drowsy) states in the morning after waking up and in the evening before falling asleep. In order not to distract attention from counting when repeating the formula twenty times, E. Coue advised using a cord with 20-30 knots that move like a rosary.
Breathing rhythm control. Voluntary regulation of respiratory movements is described in ancient treatises of India and China. In the works of American psychophysiologists 1970-1980. The scientific basis for some of the many hundreds of ritual breathing exercises is provided. In particular, the patterns of influence of the phases of the respiratory cycle on the level of human mental activity have been established. So, during inhalation, the mental state is activated, and when exhaling, calming occurs. By voluntarily establishing a breathing rhythm, in which a relatively short inhalation phase alternates with a longer exhalation and a subsequent pause, you can achieve pronounced general calm. A type of breathing that includes a longer inhalation phase with some breath holding during inhalation and a relatively short exhalation phase (quite vigorously) leads to an increase in the activity of the nervous system and all body functions. Disturbances in the rhythm and depth of breathing are signs of stressful conditions. Deep abdominal (diaphragmatic) breathing has the greatest health benefits. Properly performed abdominal breathing has a number of physiological benefits. It involves all lobes of the lungs in the respiratory act, increases the degree of oxygenation (oxygen saturation) of the blood, the vital capacity of the lungs, and massages the internal organs. During inhalation, the muscles of the anterior wall of the peritoneum protrude, the dome of the diaphragm flattens and pulls the lungs down, causing them to expand. During exhalation, the abdominal muscles retract somewhat, as if displacing air from the lungs. The increased curvature of the diaphragm lifts the lungs upward. Breathing exercises for mastering full deep breathing are carried out in standing or sitting poses and are accompanied by extension (as you inhale) and flexion (as you exhale) movements of the arms and torso. Students strive to gradually master the breathing cycle, consisting of four phases of 8 seconds each: 1) deep inhalation, 2) inhalation pause, 3) deep exhalation, 4) exhalation pause. This allows them to enter a trophotropic state. It is possible to perform breathing exercises while walking or running. The training cycle takes 4 weeks (2 half-hour lessons per week).
Active neuromuscular relaxation. The method includes a series of exercises for voluntary relaxation of the main groups of skeletal muscles. It was introduced by the American physician Edmund Jacobson, who published a book on this issue in 1922. A distinctive feature of the method is the alternation of voluntary tension and subsequent reflex (involuntary) relaxation of the corresponding muscle group. In a short-term (2-3 sec.) phase of tension, a person maintains the strongest static contraction of any muscle group (for example, clenching a hand into a fist). In the subsequent relaxation phase (up to 1 minute), he experiences sensations of softening, the spread of a wave of pleasant heaviness and warmth in the area of ​​the body being worked on (for example, in the hand). This is accompanied by a feeling of peace and relaxation. These sensations are a consequence of the elimination of residual, usually unnoticed tension in the muscles, increased blood flow to the vessels of this area and, accordingly, increased metabolic and recovery processes. To relieve emotional stress and fatigue, active relaxation is carried out in a certain sequence on all main areas of the body (legs, arms, torso, shoulders, neck, head, face). E. Jacobson rightly believed that all groups of skeletal muscles are associated with certain centers of the spinal cord and brain. Thanks to this, active muscle relaxation has a positive effect on large areas of the central nervous system, helping a person enter a trophotropic state, relieve tension and disharmony, and restore strength and energy. The progressive muscle relaxation method has a number of modifications. Neuromuscular relaxation is most indicated for prolonged stressful conditions with severe anxiety and insomnia.
For initial mastery of E. Jacobson's method, 8-10 lessons are required over 3-4 weeks. Relaxation of muscle groups throughout the body takes 20 minutes. The full course of training takes 3-6 months, subject to 2-3 lessons per week.
Meditation. The term “meditation” appeared on the pages of domestic popular and scientific publications only recently. Previously, it was not customary to talk about meditation, since it was believed that meditation was certainly a religious ritual. Indeed, meditation is associated with different areas of yoga, Hinduism and Buddhism. But today it has become known that meditation to strengthen one’s psyche, overcome internal contradictions and expand knowledge about oneself is possible without any connection with any religious or philosophical beliefs. For thousands of years, representatives of almost all human cultures have used some form of meditation to achieve mental peace and harmony. Its beneficial effect is not due to its focus on religion, but to the basic properties of the human nervous system. Experience testifies to meditation as an effective technique of mental self-regulation, in no way inferior to other methods.
The essence of meditation is the voluntary concentration of external or internal attention on any real, virtual or subjective mental object or process for a long time. As a result of this, a person distracts attention from all other objects and enters a special state of consciousness, which is a variation of the trophotropic state described above. Meditation has been successfully used for the prevention and treatment of arterial hypertension and other cardiovascular diseases. It helps get rid of obsessive states, anxiety, depression and increased aggressiveness, improves concentration. Meditation can also be used to find solutions to various psychological problems. Under its influence, a person’s ability to use creative potential and make his life more conscious and purposeful increases.
Techniques for switching attention to positive objects of the external and internal world. To do this, it is recommended, being in a comfortable position and a relaxed state, to closely examine for 5-7 minutes any paintings, objects or other objects that evoke positive emotions. In this case, you can hold the object in your hands without rushing to feel it. You can also, with your eyes closed, recreate the images that pop up in your mind, without focusing on them for a long time and moving from one to another. To distract attention from unpleasantly exciting, “stagnant” images and thoughts, people resort to reading books, viewing photographs, films, and television programs. They play computer games, listen to their favorite melodies and poems, look for exciting activities and hobbies, and communicate with interesting interlocutors. A variety of meditation objects can be found on the Internet.
So we see that meditation exercises are many and varied. Most of them require the practitioner to remain in a stationary position, but there are also those that involve movement. In one case, the student intently examines some object, in another, he closes his eyes and repeats certain sounds over and over again, in the third, he is completely absorbed in observing his own breathing, in the fourth, he listens to the sound of the wind in the branches of trees, in the fifth, he tries find an answer to a difficult question, etc.
Each meditation session includes three stages: 1) relaxation, 2) concentration, 3) the actual meditation state, the depth of which can be different and depends on the experience of the practitioner and the duration of the session. The training cycle takes 4 weeks (2 half-hour lessons per week).
Autogenic training (AT) is the most famous method of mental self-regulation. He has collected all the best that other methods have. Its essence consists of self-hypnosis and meditation against the background of passive neuromuscular relaxation. The method was developed by the German doctor I. Schultz in 1932.
Autogenic training helps reduce emotional stress, feelings of anxiety and discomfort, reduces the intensity of pain, and has a normalizing effect on physiological functions and metabolic processes in the body. Under the influence of AT, sleep improves and mood improves. The main indications for the psychohygienic use of AT: stressful conditions, psychovegetative dysfunctions, accentuations (psychological disharmonies) of the personality, especially in combination with hypochondriacal tendencies. We emphasize that autogenic training is the method of choice for psychovegetative dysfunctions.
The goal of autogenic training is not only to teach relaxation, as is sometimes believed, but also to develop skills to manage one’s state, to develop the ability to easily and quickly move from a state of activity to a state of passive wakefulness, and vice versa. We are talking about voluntary control of psychological and physiological processes, expanding the range of self-regulation of one’s own state and, as a result, increasing the ability to adapt to changing conditions of the physical and social environment.
There are a number of modifications of autogenic training, adapted, for example, to combat traumatic (extreme) stress or to treat various diseases. For initial mastery of the AT method, 8-10 lessons are required over 3-4 weeks. The duration of one lesson is 30-40 minutes. The full course of training takes 3-6 months, subject to 2-3 lessons per week.
PSR methods have a wide range of applications. They can be part of the psychoprophylactic system, and also be an integral part of therapeutic and rehabilitation measures. With their help, you can achieve normalization of the psycho-emotional state and improve the functioning of internal organs. The main results of using autopsychotherapy techniques are: protection from damaging stress, activation of recovery processes, increasing the adaptive (adaptive) capabilities of the body and strengthening mobilization abilities in extreme situations. All this ultimately contributes to the preservation and strengthening of mental health. The RPS methods presented above have been tested many times in practice and have proven their effectiveness. However, achieving a useful result in any such method requires long and continuous practice. It can be assumed that systematicity and uniform rhythm in performing exercises is more important than their content. To strengthen mental health, it is important to choose the most subjectively acceptable and convenient method, and then persistently and methodically practice it for a long time. In this case, sooner or later success will be achieved.

Guidelines.
1. It is advisable to conduct a lesson with personnel in the form of a lecture-discussion with the inclusion of elements of a practical demonstration (training of initial skills) of PSR on the methods of breathing exercises and active muscle relaxation.
2. When preparing for a lecture, it is advisable for the class leader to create a presentation using tables, photos and videos that reveal the content of the main provisions of the topic.
3. During its course, it is recommended to use 1-2 videos (5-7 min.) from feature films showing the role of mental self-regulation in solving service and combat tasks by military personnel or in other extreme situations (for example, “The Guy from Our Town”, 1942 ). It is also possible to read excerpts from fiction on the same topic (for example, Konstantin Vorobyov’s story “This is us, Lord!”, Jack London’s story “Love of Life”).
4. When conducting a lesson, it is advisable to address students with posed and problematic questions. After a brief and prompt exchange of views on the answers received, state the provisions of the lecture.
5. It is advisable to conduct an active form of classes on the topic under study in the form of a round table, debate, role-playing game, or business game. It is also useful to invite a military athlete (shooter, biathlete, all-around athlete) to the lesson who is able to clearly demonstrate the RPS skills on himself, as well as explain their positive role during the training process and competitions.

Recommended reading:
1. Aliev H. Key to yourself: Studies on self-regulation. - M.: Publishing house "Young Guard", 1990.
2. Methods of mental self-regulation. Approved Head of the State Military Medical University. St. Petersburg: VMedA, 2007.
3. Nepreenko A., Petrov K. Mental self-regulation. - Kyiv: Health, 1995.
4. Prokhorov A. Methods of mental self-regulation: textbook. - Kazan: Publishing house. KSU, 1990.
5. Spiridonov N. Self-hypnosis, movement, sleep, health. - M.: Physical culture and sport, 1987.
6. Cherepanova E. Self-regulation and self-help when working in extreme conditions. - M.: AST, 1995.
7. Shreiner K. How to relieve stress: 30 ways to improve your well-being in 3 minutes / Per. from English - M.: Progress, 1993.

Colonel of the Medical Service Vladislav YUSUPOV, Head of the Research Department of the Scientific Research Center of the Military Medical Academy named after S.M. Kirov
Retired colonel of the medical service Boris OVCHINIKOV, head of the research laboratory of the Scientific Research Institute (medical and psychological support) of the Scientific Research Center of the Military Medical Academy named after S.M. Kirov

To quickly switch from one emotional or mental state to another, you can use many methods: self-control, self-hypnosis, sports or sleep (active and passive discharge), tears, switching or turning off attention, rationalization, situation analysis, auto-training, attitude change, meditation, relaxation and other. And even prayers from the perspective of psychology are a method of self-regulation. This is how they help, because they allow a person to come to consciousness and find a rational solution. What other methods of self-regulation are there? Let's figure it out.

Direct methods

Direct methods of influencing the psyche include music. Yes, its effectiveness was experimentally proven back in the 19th century by V. M. Bekhterev, although intuitively music has been used for treatment purposes since ancient times.

The second method is libropsychotherapy, or treatment with special literature. Books draw a person into a fictional world, make them experience the emotions of the characters and distract them from their own experiences.

Indirect methods

• Work and sports are the most effective indirect methods. They provide relaxation, charge with positivity and distract from worries.
• Imagotherapy, or role-playing games, is a method of correcting a condition through personal changes. In the process, new features are formed, and the experience of problems also changes.
• Suggestion and self-hypnosis. The spoken words are not criticized, but are accepted by default and become a person’s internal attitude, which corrects his activity.

As you may have noticed, these methods do not necessarily relate to self-regulation, but there are methods exclusively for independent use that develop the ability to self-government. For example, autogenic training. You will also learn about this from the article, but a little later.

By functional focus

Three groups of methods can be distinguished:

1. Methods of conscious control over emotions: elimination of external signs, muscle relaxation and tension, breathing techniques.
2. Intellectual methods: switching attention and comprehension.
3. Motivational-volitional methods: self-persuasion, self-approval, self-order, self-soothing, self-hypnosis.

Psychotechnicians for behavior correction tasks

Decreased arousal

Effectively use:

• distraction and switching of attention;
• goal setting (consider different options);
• physical relaxation;
• psychomuscular and autogenic training;
• breathing exercises for relaxation.

Resource Activation

Effectively use:

• autogenic training for mobilization;
• increased motivation;
• breathing exercises for activity;
• plot performances;
• memories of active emotional states and the situations that caused them;
• mental and sensory stimulation;
• heterosuggestion.

Mental desensitization

Effective:

• presentation of successful behavior;
• self-hypnosis of confidence and neutral attitude towards harmful factors;
• deliberate passive attitude.

Relieving Emotional Stress

Effective:

• listening to music;
• relaxation;
• substitution;
• rationalization;
• fantasy.

Recuperation

Effective:

• meditation;
• suggested dream;
• self-hypnosis for quick recovery.

Regulation of the autonomic system

Effective:

• auto-training;
• heteroregulation;
• breathing exercises.

Autogenic training

The method was developed in 1930 by the German psychotherapist I. G. Schultz. In Russia, the method has been used and studied since 1950.

At first, auto-training was used only for the treatment of nervous disorders, but gradually began to be used for preventive purposes. Today this is a popular method of unloading the emotional and mental state in all areas and activities: study, work, relationships, and so on.

Auto-training in the modern sense even has its own subtypes:

• psychomuscular training (PMT);
• psychotonic training (PTT);
• psychoregulatory training (PRT).

But the basis of any auto-training is a relaxation mechanism, that is:

• mastering muscle relaxation techniques;
• development of skills for sensing heat and cold in the body;
• increasing concentration and volitional attitude towards the general condition of the body.

The purpose of auto-training is to relieve muscle and emotional tension, to instill in a relaxed state the development of volition.

I suggest you get acquainted with morning auto-training, which will charge you with energy and positivity for the whole day. You can perform it at any time, even immediately after waking up, while lying in bed. You just need to say the following words (installations). It is very important to speak on your own behalf in the present tense.

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Self-hypnosis

In fact, the technique described above is self-suggestion. With the help of these words, your faith in your own strength and the implementation of your plans increases. You get set up for success and understand that everything depends only on you.

Self-hypnosis is always positive statements in the first person, spoken in the present tense. You can come up with your own relevant and relevant settings. Self-hypnosis directly affects the psychophysiology of the brain, forces it to concentrate on the goal.

There are several principles for constructing phrases. You are addressing the subconscious, so it is imperative to follow them.

1. Use positive and affirmative phrases and avoid “not” and “never”. For example, instead of “my head doesn’t hurt,” say “the pain has left my head.”
2. Maximum specificity. Don't skimp on your words and sentences. Break a big goal into small ones. For example, “I am successful” is a common phrase. Decipher what this means in your mind.
3. Try to replace abstractions. For example, not “the head has passed,” but “the forehead has cooled.”
4. Do not complicate the wording, use simple words, most importantly, understandable to you.
5. One phrase – maximum 4 words.
6. Always only the present tense. The subconscious perceives this as already accomplished, and what is said actually happens.

Meditation

Meditation involves working with attention: relaxing it or, conversely, increasing concentration. The purpose of meditation is to relieve emotional stress and develop the ability to stop the flow of thoughts.

Focus on the score

Count slowly from 1 to 10, concentrating on each number. You shouldn't think about anything else. If you realize that your thoughts have again “fled away” into your problems, then start counting from the beginning. Count like this for a few minutes (without losing your way).

Focusing on emotions and mood

1. Record your inner thoughts, inner speech.
2. Stop her.
3. Catch your mood and focus on it.
4. Rate it: good, bad, sad, happy, average, upbeat.
5. Now focus on your emotions. Imagine yourself in an elevated, joyful state. To do this, remember a joyful event in life, a pleasant image.
6. Get out of the state of relaxation.
7. Go through reflection, that is, evaluate your state and thoughts now and during the exercise.

Trainings

Perhaps the most popular psychological technique today. There are many trainers and people willing to undergo training. Trainings are divided into separate profiles covering narrow topics. For example, training to improve stress resistance is popular. Most often they are directed:

• to increase self-esteem (or decrease to the correct level if necessary), emotional stability, self-confidence;
• formation of motivation to achieve success and behavior strategies under stress.

Manual massage

The skin is a continuous field of receptors. Impact on specific points allows you to correct the functioning of the brain:

• When tense and excited, it is useful to stroke or knead the skin with deep movements for a long time.
• In case of depression and low activity, on the contrary, sharp and strong awakening pressing or rubbing is indicated. We all know about the technique of slapping or pinching.

Breathing exercises

There are many options for breathing techniques, but it is a mistake to believe that they are all aimed at slowing down mental reactions. On the contrary, there are exercises that activate the brain.

Relaxation exercises

The goal is to master conscious natural breathing, relieve muscle tension and tension, and calm emotions. I want to introduce you to some exercises.

"Rest"

Place your feet shoulder-width apart, straighten up, and inhale. As you exhale, bend down, relax your neck and shoulders (as if they were hanging calmly on their own). Stay in this position for 1-2 minutes. Breathe deeply, watch your breathing. Slowly straighten up.

"Conscious Breathing"

Sit comfortably and relax, but keep your back straight. Take your first shallow breath in and out. Then inhale and exhale a second time, but deeper. And for the third time, inhale with your whole chest, but exhale very slowly (one in three).

"Breathing under stress"

Breathing is rhythmic and combined with walking. The scheme is as follows: two steps - inhale, two steps - exhale. Gradually increase the duration of exhalation, that is, then it will be: two steps - inhale, three steps - exhale, and so on.

Arousal exercises

The purpose of the following exercises is to increase neuropsychic activity and activate resources.

"Lock"

Sit up straight, place your hands on your knees and clasp them together. Inhale and at the same time raise your arms up (palms facing up). Hold your breath for a couple of seconds, exhale sharply through your mouth and “drop” your hands on your knees.

"Getting ready for work"

You need to breathe according to a certain pattern described below. The first number is inhalation, the second (in brackets) is retention, the third is exhalation.

2(2)+2; 4(2)+4; 4(2)+5; 4(2)+6; 4(2)+7; 4(2)+8; 8(2)+5; 9(4)+5; 10(5)+5.

Relaxation

The goal is to realize, find and relieve muscle tension; learn muscle control.

"Tension-relaxation"

Stand up straight, focus on your right arm and tense it. After a few seconds, release the tension. Do the same with your left hand, then with both at the same time. After - with the right leg, left leg, both legs, lower back, neck.

"Muscle Energy"

1. Bend your right index finger as much as possible (without damaging it).
2. Feel where the tension goes. The finger itself, the hand, the elbow, the neck?
3. Now try to gradually ease the tension: in the neck, shoulder, elbow. But the finger is still bent and tense.
4. Release tension from your other fingers. We don't touch the index finger.
5. Managed? Release the tension from your index finger.
6. Do the same with your left leg (press your heel into the floor, do not overdo it).
7. Where does the tension go? Gradually relax, as in the case of a finger.
8. After this, tense your back. I will make a reservation that this exercise is not suitable for people with a bad back (hernia, osteochondrosis). If your back is healthy, then bend over and imagine that a box is placed on your back.
9. Where does the tension go? Gradually relax your entire body, last but not least your back.

Involuntary visualization

The goal is distraction from stressful situations and obsessive thoughts by means of involuntary attention against the background of relaxation.

1. Close your eyes and look as if at the back of your eyelids. In a couple of minutes you will see dots, spots, lines.
2. After some time, these spots may begin to form into some images, faces, objects.
3. It is important to do this in a state of relaxation, then gradually obsessive thoughts will come out through these barely noticeable images.
4. Keep your face and body relaxed. Don’t try to draw something yourself, but just look, as if from the outside, at what appears.
5. This exercise requires skill. During the first practices, attention often slips; you need to consciously return it to the points.
6. Then open your eyelids and assess your condition.

"Anchoring" method

A self-regulation technique associated with conditioned reflexes, that is, the “stimulus-reinforcement” scheme. Surely it has happened to you that a song or smell evoked specific memories and... This is your “anchor”, which can be positive or negative. Someone's voice or gesture can also be an anchor.

Self-regulation in the form of anchoring involves the conscious setting of “anchors” and their reasonable use, that is, the release of the necessary resource in a stressful situation.

1. Identify a situation in which you need resources.
2. Determine specifically what resource is needed (confidence, courage, determination, etc.).
3. Ask yourself: “If I had this resource now, would I really use it?” If the answer is yes, then you made the right choice and you can move on. If you make a mistake, then select a new resource.
4. Remember a situation when you had this resource.
5. Choose three “anchors”: what you hear, what you feel, what you see.
6. Change your position in space, reproduce in your memory the situation when you had the resource, achieve a peak state.
7. Exit it and return to your original place.
8. Recreate the situation again and attach three “anchors”. Hold them as long as needed.
9. Check the success of the operation: “turn on the anchors”. Are you getting into the desired state? If yes, then everything is fine. If not, repeat the previous point.
10. Determine the signal that will hint to you in a difficult situation that it is time to “drop anchor.”
11. If necessary, immediately create a complex of evoked states, emotions, and feelings.

Afterword

Self-regulation really works. The body and brain are one, as has long been evidenced. Therefore, you should not be skeptical about exercises that seem to have little to do with psychology.

But you need to approach the development of self-regulation carefully and following a number of rules:

• clearly see the goal and stick to it;
• the process of developing a skill must be consistent and purposeful;
• be prepared for high energy costs, especially at the beginning of the journey;
• despite consistency and purposefulness, adhere to diversity in the development of self-regulation methods.

It is impossible to create one set of self-regulation methods for a lifetime, since the very ability to self-government is associated with such changeable elements as needs, personality and character traits, motives, and more. You can read more about the intricacies of developing self-regulation and what it is in the article.

The techniques presented in the article were borrowed from the book by T. G. Volkova “Workshop on the psychology of self-awareness and self-regulation: methodological materials for the course.” You can find this literature and learn more about other techniques and methods of self-regulation.

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Methods and techniques of psychological self-regulation in the system of preventing professional stress.

The profession of a firefighter is associated with various stress factors. The uncertainty of the current situation, the constant expectation of danger, the need for continuous logical and psychological analysis of rapidly changing situations, the intense work of attention, and working with human grief have a powerful and ambiguous effect on the human psyche, requiring the mobilization of all his physical and mental capabilities to effectively solve the problems at hand.

A firefighter performs his professional duties while being in constant contact with people in stressful situations, colleagues, often with minimal work experience, representatives of interacting bodies and services, and journalists. Human communication in such situations often tests the psyche “to its strength”, creating conditions for the emergence of tension and disruption of emotional balance. All this often leads to dissipation of attention, transferring it to internal processes and states, reducing volitional readiness for immediate action and negatively affects the performance of official tasks.

People have learned to manage their body hygiene, muscle function, and thought processes more or less tolerably; however, many remain essentially powerless in the area of ​​regulating their own emotions and passions. A person’s inability to regulate his moods negatively affects not only relationships with others (conflicts, incompatibility, hostility, etc.), but also the quality of performance of professional duties. A long stay in the grip of negative emotional states (anxiety, expectations of the unknown, guilt, dissatisfaction, anger, etc.), the inability to reduce the severity of the experience of adverse effects is also fraught with the fact that it has a destructive effect on the body, physical and mental state.

Even in ancient times, a connection was noticed between a person’s emotions and his physical condition. It was believed, for example, that the need to constantly suppress emotions destroys the heart; envy and anger affect the digestive organs; sadness, despondency, melancholy - accelerate aging; constant fear damages the thyroid gland; uncontrollable grief leads to diabetes. And prolonged nervous stress can destroy the strongest organism, so it is extremely important for every rescuer to be able to notice the impact of stress factors in time, quickly and effectively “discharge” the resulting mental tension, relieve a negative emotional state, and reduce pain. No less important in his activities is the ability to instantly carry out volitional mobilization, to bring together all physical and mental forces. This can be achieved using methods of mental self-regulation.

For thousands of years, people have been looking for effective ways to influence themselves. Particularly valuable experience in this regard has been accumulated in Eastern martial arts schools. Here, the main condition for an adequate response to rapid changes in the situation, adaptation in any extreme situation, achievement, preservation of physical health, and rapid psychocorrection was considered to be the ability of a person to maintain his psyche in a state of “spirit like water” and “spirit like the moon.”

According to the masters, “a spirit like water,” like a calm surface, is capable of giving an exact mirror image of any object. But as soon as the wind blows, small ripples will destroy the reflection and distort it beyond recognition. Once a person succumbs to fear, anger, and excitement, he will lose the ability to clearly control the situation and will find himself defenseless in the face of danger.

Martial arts experts claimed that the “moon-like spirit” reveals any enemy actions, any gap in his defense. But behind the rolling clouds the moonlight dims. Excessive emotionality leads to loss of composure and self-control, giving rise to inappropriate situations of action.

The ideal state of a fighter was considered to be an “empty consciousness”, in which the warrior “does not expect anything and is ready for anything, at every moment of what is happening he is not connected with the past, does not depend on the future and lives only in the present, perceiving it with his whole being.” For a person with an “empty consciousness,” personal well-being and mental balance are elevated to an understanding of “natural harmony and justice,” and his actions take place, as it were, “beyond good and evil,” “life and death.”

Various methods have been used to achieve this state of mind. Among them, complex techniques were used: auto-training, active meditation, as well as fairly simple breathing techniques, gymnastics, and psychotechnical exercises. Many of them are still widely practiced today in the system of psychophysical training in the martial arts schools of Kyoko-shin-kai, Choi, Aikido, etc.

Warriors in ancient Sparta and in some Indian tribes of North America underwent a good school of mental self-regulation. A unique system of self-control has been developed in the teachings of yogis.

It is known that a person is able to influence himself using three ways:

a) changes in skeletal muscle tone and respiration;

b) active inclusion of ideas and sensory images;

c) use of the programming and regulatory role of the word.

WAYS TO REGULATE EMOTIONAL STATES

The first self-influence technique we will consider is breathing control.

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

Slow and deep breathing reduces the excitability of nerve centers and promotes muscle relaxation.

Frequent breathing, on the contrary, ensures a high level of body activity.

Most people in everyday life use only shallow breathing, when only the tops of the lungs are filled. Full breathing, as stated in the “pranayama” section of the teaching on breathing, includes filling the lower, middle and upper parts of the lungs. By changing the type, rhythm of breathing, the duration of inhalation and exhalation, a person can influence many functions, including mental ones.

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

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

Abdominal breathing is performed as follows: while sitting or standing, you need to relieve tension from the muscles and focus your attention on breathing. Then 4 stages of a single breathing cycle are performed, accompanied by an internal count to facilitate learning.

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

If you need to cheer up after monotonous work, relieve fatigue, and prepare for vigorous activity, then upper (clavicular) breathing is recommended.

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

The following exercises can be used:

1. "Calming Breath"

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

1. "Exhaling Fatigue"

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

3. “Yawn.”

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

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

1. "Cleansing Breath"

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

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

1. Cleansing breathing with the sound “Ha” has a tonic effect, helps relieve nervous tension, and relieve feelings of internal anxiety.

Starting position – standing, feet shoulder-width apart. With a slow inhalation, raise your relaxed arms above your head, hold your breath for a few seconds and imagine yourself standing on the edge of a deep abyss, holding in your hands a vessel containing everything that darkens life - sorrows, fears, physical ailments. Lean forward a little (with a straight back) and with a sharp movement throw the vessel into the abyss with the sound “Ha”. The sound should not be pronounced, but formed by the air leaving the chest. After exhaling, remain tilted for some time, swinging your arms, until you feel the desire to inhale. Repeat 2-3 times.

1. "Blacksmith's bellows."

An exercise that has a refreshing effect on the entire body, increasing performance. Prevents and treats nasopharyngeal diseases.

Sitting in a comfortable position, take 10 quick and strong inhalations and exhalations. Exhalations are carried out due to the work of the diaphragm. After completing the exercise, take a full breath and hold your breath for 7-10 seconds. to avoid hyperventilation. Repeat the entire cycle 3-4 times.

7. “Rhythmic breathing through one nostril.” Recommended for loss of strength and mental fatigue. Normalizes the functioning of the respiratory center. Performed after preliminary mastery of full breathing:

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

– hold your breath while inhaling, then close your right nostril with the thumb of your right hand and, opening the left one, exhale;

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

– after holding your breath, close your left nostril with the middle finger of your right hand and, releasing the right nostril, exhale;

– hold your breath while exhaling.

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

Exercises based on breathing concentration.

(Before the exercises: imagine an inflatable balloon or ball, remember how a thin stream of air comes out of it if you untie the balloon or open the ball. Try to mentally see this stream of air. We will imagine each of your exhalations as the same stream of air coming out of the points which we will open).

1. Focus on your breathing. Breathe as usual; Notice your inhalation and exhalation. You can say with your inner voice: “Inhale,” “Exhale.” (30 sec).
2. Feel your knees. Inhale. Exhale again through the points that you mentally “open” on your knees. (In fact, we exhale through our nose, but we imagine that we exhale through our knees). Inhale and exhale through the points on your knees. (30 sec).
3. Feel your spine. Mentally “walk” along it from top to bottom. Find a random point at the very bottom of the spine. Inhale through your nose, and exhale mentally through the point that you yourself identified on the spine at the very bottom. Imagine a thin stream of air emerging from this point when exhaling (30 sec).
4. “Climb” up the spine. Find a point in the middle of your spine. Inhale. Exhale through a point in the middle of the spine. (30 sec). We mentally try to “draw” our exhalation.
5. Raise your mind to the cervical spine. Inhale. Exhale through a point on the cervical spine. Breathe like this. (30 sec)
6. Feel your arms and hands. Inhale and exhale again through the points on the hands (30 sec).
7. Mentally rise to your elbows. Inhale and exhale through the points on the elbows. Breathe like this, mentally imagining the air coming out (30 sec).
8. Raise your mind to your shoulders. Find the points through which we will “exhale” on both the right shoulder and the left. Inhale and exhale through the points on the shoulders. Streams of air go up. We breathe, imagining these streams (30 sec).
9. Find the point between the eyebrows. Inhale and exhale through the point between the eyebrows. (30 sec).
10. Exhale through the point at the top of the head. (30 sec).
11. Exhale the next time through all the points we mentioned. Breathe like this. Feel how the air passes through all the pores, through the entire skin (30 sec). Breathe calmly. Stay in this state for as long as you need. Come back refreshed.

(These exercises are useful for relaxation after strenuous work.)

Exercises for concentration

Exercise 1.

1. Sitting with eyes closed. You give yourself the command: “Right hand!” and try to focus on your right hand.
2. After 10-15 seconds, the next command: “Left hand!”, then: “Right foot!” etc., focusing on different volumes of the body.
3. Gradually you should move on to smaller volumes - a finger, a nail phalanx - and to more subtle sensations, for example, the pulse beating at the tip of a finger.
4. At the end, the whole body is in the field of attention, observed calmly, against the backdrop of general relaxation.

Exercise 2.

Extend your arms at chest level and then slowly bring them together, keeping your palms parallel.

After several repetitions, the palms begin to “spring”, encountering the elastic resistance of the environment

You need to “blind” a ball from this invisible “field substance” and, helping with your hands, “absorb” it into yourself in the solar plexus area.

Assess the difference in conditions: before and after exercise.

Exercise 3.

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

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

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

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

Formation of skills to relax the muscles of the face and hands

It is these parts of the body that have the largest representation in the cerebral cortex, and it is in these parts that muscle tension most often occurs, i.e. muscle groups are chronically in increased tone even when a person is relaxed. Constantly sending activating signals to the brain, they do not allow the psyche to rest, including during sleep, threatening a person’s internal balance. Therefore, it is important to learn to relax all muscle groups at least for a short time.

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

Facial exercises:

1. Stretch your lips in a smile as far as possible, similar to Pinocchio’s smile. Return to starting position. Repeat 5-7 times.
2. Puff out your cheeks. Exhale the air, mentally inflating the balloon. Repeat 5-7 times.
3. Place your hand on your forehead. Trying to raise your eyebrows and eyes upward without wrinkling your forehead. Repeat 5-7 times.
4. Close eyes. Close your eyes tightly. Feel that it has become dark. Cover your eyes with your hands. Feel that it has become even darker. Imagine in front of you a dark bottomless well, black velvet, something black. To feel that it has become even darker, to see, to feel this darkness. Be in it. Remove your hands from your face. Feel that it has become lighter. Without opening your eyes, feel that it has become lighter. Slowly open your eyes. (Going back is twice as slow). The exercise is performed 1 time.
5. Make swallowing movements.
6. Raise the corners of your lips up, smile, feel how pleasant sensations from the corners go to your ears.
7. Run your hand over the neck muscles and, if they are tense, make several tilts and rotational movements with your head, massage your neck. Then lightly stroke the muscles from the shoulder to the ear, and rub the behind-the-ear tubercles with your fingertips. This improves blood flow to the head and helps relieve nervous tension.

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

Sound motor exercises

Such exercises use sound in combination with singing to vibrate certain organs.

It is believed that the sound “i” vibrates the pharynx and larynx, the sound “s” vibrates the brain, “a” and “o” - the chest area, “e” and “ou” - the lungs, heart, liver, stomach.

Sound vibration has a beneficial effect on all organs, especially the cardiovascular system, and enhances the body’s protective and adaptive reactions.

To relieve mental stress and negative emotional states, it is recommended to hum the sound combination “m-pom-peeee”: “M - pom” is short, and “pee-ee” is extended.

It is known that facial muscles can influence a person’s emotional mood; Therefore, it is necessary to accustom yourself to constantly maintain a kind, pleasant expression on your face.

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

The next self-influence technique is to control the tone of skeletal muscles.

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

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

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

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

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

Each exercise is repeated 3-4 times.

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

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

Let's get acquainted with one of the unique methods of managing internal resources to unlock abilities, overcome stress and psychological barriers.

Technique 1. “Divergence of hands”.

Hold your hands comfortably and give a mental command to your hands so that they begin to move apart as if automatically, without muscle effort.

Choose a comfortable look for yourself that will help you achieve this movement.

Imagine, for example, that they repel each other like unipolar magnets, or choose some other image. Whatever is more convenient. You can start by spreading your arms with a normal mechanical movement, and then with an ideomotor movement.

In order for your will to “work” and your hands to begin to move apart, you need to remove the obstacle between the will and the body (create a connection between the will and the body), i.e. find a state of inner balance within yourself.

To do this, you need to relax internally and feel comfortable. Do what is most pleasant, go through the options (tilt or bow your head, take a deep breath or exhale, hold your breath for a moment, etc.), the main thing is to find this feeling of inner comfort, in which your will will begin to influence the automaticity of movement.

Can be done with eyes open or closed. If your hands get tired, lower them, shake them, then try again.

Technique 2. “Convergence of hands”.

Spread your arms to the sides in the usual way, and now tune in to their automatic reverse movement towards each other.

Repeat it several times. Try the first technique - arms to the sides.

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

Technique 3. “Levitation of the hand.”

Hands down. You can look at your hand, then you need to do it continuously, or close your eyes. Tune in so that your hand begins to rise, “float up”. Remember how astronauts’ arms and legs “float” in zero gravity? If that doesn't work, go back to techniques 1 and 2.

When the hand begins to float up, a lot of new and pleasant sensations arise. For the first time, it will cause a sensation so unexpected that it involuntarily makes you smile.

Technique 4. “Flight”.

If the hand begins to “float up”, then after a few seconds give the opportunity for the same “float up” for the second hand.

Let your hands “float up”. Let them rise like wings.

Help yourself with pleasant imagery. Imagine that your hands are wings! Wings carry you!

You are high - high above the ground! Clear sky! Towards the warm sun."

Allow yourself to open to your breath. Allow yourself to breathe freely. Allow yourself to feel the state of flight.

Technique 5. “Self-oscillations of the body.”

When performing Key Techniques, along with relaxation, the phenomenon of self-oscillation of the body usually occurs. This is natural - when a person is relaxed, he sways.

When the body self-oscillates, you can lower your arms and simply sway on the waves of this harmonizing biorhythm, like a child sways on a swing. You can close your eyes or leave them open: whichever is more pleasant.

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

Technique 6. “Head movements.”

Standing or sitting, we lower our heads, relaxing our necks, or throw our heads back, whichever is more pleasant, and, remembering the experience with ideomotor movements of the hands, we cause ideomotor turns of the head in a convenient direction.

If this does not work, we mechanically rotate our heads in a pleasant rhythm along the line of pleasant turning points. This is a rhythm in which you want to continue the movement, and the neck tension eases.

You can find a moment when you can kind of let go of your head, and then it will go on ideomotor - automatically.

It is necessary to avoid painful or tense points, and if they appear, they should be lightly massaged. When you find a pleasant turning point when moving your head, sometimes you want to leave your head there. A pleasant turning point is a relaxation point.

You can help yourself find relaxation and use the movement of your eyeballs, horizontal or vertical, to find what feels more pleasant to you.

If you perform these techniques before going to bed, then when you leave the state of self-regulation, tune in to a pleasant sleep, leave the procedure with a relaxed feeling, with drowsiness, with the desire to sleep.

The “Relaxation by Contrast” exercise will help discharge negative emotional states and maintain a cheerful mood. Here relaxation is achieved through tension. You need to tense, for example, your hands, and then relax them as much as possible.

Exercises based on tension and relaxationmuscle groups

1. Sitting. Stretch your arms forward, clench into fists (1 minute). Subsequent relaxation.
2. Standing on tiptoes, we “grow” our spine, stretching our arms up. We “grow” our heels into the floor (1 minute). Relaxation.
3. Standing. Imagine that your buttocks are squeezing a coin. We tense our hips and buttocks. “Hold the coin” (1 min). Relaxation.
4. Sitting. The back is straight. Legs extended forward. We press our heels into the floor, pulling our toes up towards the shin. (1 min). Relaxation.
5. Sitting. The back is straight. Legs on tiptoes. Heels are perpendicular to the floor. We press our toes onto the floor. Raise your heels as high as possible. (1 min). Relaxation.
6. Sitting. Arms extended forward. The fingers are spread out. We strain (30 sec). Clench your hand into a fist. We strain (30 sec). Relaxation. Repeat.
7. Sitting. We pull our shoulders towards our ears. As high as possible. Feel the warmth (1 min). Relaxation.
8. Exercise to relax the facial muscles.

Let's move on to consider a more complex technique of self-interaction–self-hypnosis.

Its essence lies in the use of special verbal formulas against the background of a special, different from the waking state of the psyche to change physiological or mental reactions. The power of the word as a specific irritant inherent only to humans has been known for a long time. No wonder folk wisdom says: “You can kill and inspire a person with a word.” This power is most clearly manifested in hypnosis. But a person can use these phenomena without the participation of a hypnotist if he knows the basic rules and elements of the self-hypnosis technique.

First, it is necessary to achieve the emergence of a state of autogenic immersion or, as it is called, a “neutral” state. It is characterized by concentration of attention on the ongoing process and distraction from external stimuli, relaxation (drowsy state), internal confidence in success, a calm, somewhat detached attitude towards the process itself.

The preparatory stage consists of performing the two previously discussed techniques: achieving maximum muscle relaxation against the background of abdominal breathing. The next element is concentration training.

The attention of an ordinary person has an involuntary switching from object to object. This is easy to check with the following test: if you look closely at the truncated pyramid (top view), you will see that it will be visible either with its apex towards you or away from you. This is an involuntary switch. But if during self-regulation classes your attention also constantly switches either to internal sensations or to extraneous sounds, noises, and distracted thoughts, then the success of the classes will become doubtful. Therefore, it is necessary to train the ability to maintain attention on any object or sensation, gradually increasing it to 4-5 minutes. This could be any point, your own finger, the feeling of your breath, etc.

In addition, attention control is valuable in itself and outside the self-hypnosis procedure. Suffice it to recall an example when a person walks quite freely along a log lying on the ground. But as soon as the same log is raised to a height of 5 meters, the picture changes dramatically. A person’s movements become constrained, because the cost of error has increased. His attention is concentrated on every step and body position. However, if he can concentrate his attention on the final goal - the opposite end of the log, and keep it there until the end of the path, then he will walk almost as freely as on the ground.

Now about the two most important elements of the self-hypnosis technique. When a state of autogenic immersion is achieved, a redistribution of functions occurs between the main substructures of the psyche - consciousness and subconsciousness, they become resultant. Each of them has its own communication tool, which must be used. In this case, it appears in the form of a self-hypnosis formula, which in essence is the goal that you are going to achieve.

Therefore, these phrases must be thought through and determined in advance, before entering the “neutral” state.

There are a number of requirements that self-hypnosis formulas must meet:

– you must clearly know what you want to achieve during a self-hypnosis session;

– the formula should be clear, short, and reflect the essence;

– the phrase should be positive in nature, without containing the particle “not”, since the subconscious omits it.

– the phrase should be pronounced in rhythm with breathing, with its decisive part coming out;

– it’s good if the phrase is somewhat ironic and cheerful or rhymed in advance.

However, the power of the word is not always enough and then it is significantly enhanced by another tool - a mental image. With it we associate the work of human representation and imagination.

Feeling the effect of images on the body is quite simple. Close your eyes and mentally say: “Let my mouth fill with saliva.” Apparently, the result will be insignificant. Now imagine as vividly as possible that you have a freshly cut slice of lemon in your hands: you clearly smell it, see a drop of amber juice, put the slice on your tongue and feel its piercingly sour taste. More likely. There is already quite a lot of saliva in your mouth.

In their work, EMERCOM employees encounter extreme situations that have a significant impact on people and their activities. An extreme situation is a situation that has arisen that threatens or is subjectively perceived by a person as threatening life, health, personal integrity, well-being

Psychological self-regulation is a purposeful change in mental state carried out by the subject himself through specially organized mental activity.

There are natural techniques and methods for self-regulation of mental state, which include sleep, communication with animals, music, and dancing. However, these methods cannot be used at work. In addition to natural methods of self-regulation, there are others, using which you can activate or inhibit mental processes in a short period of time, as well as improve the quality of the activity performed. Self-regulation helps you treat people with more restraint and be more tolerant of their shortcomings.

A person is, to some extent, a self-regulating system; thanks to psychological and physiological mechanisms, a person can adapt to rapidly changing living conditions, manage himself in difficult situations, and also mobilize his strength. There are mechanisms that function independently of the will, desire and mood of a person, these include the human body’s reaction to an increase or decrease in temperature. Self-regulation of behavior can occur with the help of experiences, habits and skills that are unconscious in a certain situation. However, self-regulation can be conscious when we consciously change the state of our body using certain techniques and methods.

Self-regulation techniques include two main parts: relaxing and mobilizing. Self-regulation as a method is based on the interaction of consciousness and subconscious, thinking and imagination, words and feelings. What we say affects the emotional sphere and thereby activates the imagination, thanks to which mental and physical relaxation occurs, it is possible to carry out an act of will and self-control of breathing. Verbal formulas form the basis of the self-regulation method; they should be simple and short, not raising doubts or tension.

As a result of self-regulation, the following main effects can occur:

1. Calming effect.
2. Recovery effect.
3. Activation effect.

All methods of self-regulation can be divided into two groups according to the time of their implementation:

1. Mobilizing methods before and during the period of activity.
2. Methods to promote complete restoration of strength during the rest period:

• methods of mental self-regulation: art therapy, meditation, autogenic training;
• methods of psychophysiological regulation: music therapy, color therapy, physical exercises;

Methods of self-regulation are distinguished depending on the area where regulation occurs:

1. Emotional-volitional:

• self-confession is a report to oneself about various difficulties in life, mistakes that happened in the past;
• self-persuasion – conscious influence on one’s own attitudes;
• self-hypnosis - mental suggestions that help resolve a difficult situation.

1. Motivational

• direct, that is, the person consciously revises his motivational system and corrects it. These methods include autogenic training and logical thinking;
• indirect methods, that is, influencing the central nervous system through indirect factors, an example is meditation.

1. Corrective

• self-organization, that is, the active formation of oneself as an individual, the desire to know oneself, a responsible attitude towards work, words and people around;
• self-affirmation – the desire to achieve a certain status and maintain it;
• self-determination, that is, a person’s ability to independently choose the direction of self-development;
• self-actualization is the desire to develop one’s personal capabilities.

In order to learn to manage your emotions, mood, and reduce tension, you need to systematically conduct training using self-regulation techniques. It is in this case that an increase in psychological stability can be achieved.

To reduce neuropsychic tension and improve mood, you can use the following techniques:

• use of logic techniques. You can relieve tension by talking to yourself, convincing yourself that your worries are not serious;
• use of images. When performing difficult activities, you can imagine yourself as a literary hero or movie character. Mentally imagine a role model and thereby regulate your condition;
• presentation of the situation. You need to remember a situation in which you felt comfortable and easy. There can be many situations, but you should choose only one most significant situation that can cause positive emotional experiences;
• using switching methods. This technique is used for physical fatigue and despair. In this case, mental stress can be relieved using various means of distraction. For example, read your favorite book, watch a movie, listen to music;
• using distraction techniques. The ability to think about everything except the emotional circumstance is developed;
• breathing technique when you need to calm down. You should use counting breathing techniques. Inhale for four counts, then exhale for four counts, each time the inhalation and exhalation are lengthened by one unit. The exercise is carried out until the inhalation and exhalation lengthen to 12 count units;
• breathing technique with breath holding. You should take a deep breath, then hold your breath for 20 seconds and exhale slowly;
• control of muscle tone. You need to sit comfortably and close your eyes, breathe slowly and deeply, mentally walk through the whole body, try to tense the places where the clamps are, feel the tension and release it as you exhale;
• painting with paints. Create a drawing that reflects your inner state, you can take bright colors and draw an abstraction on a piece of paper;
• auto-training. Self-hypnosis technique based on maximum muscle relaxation;
• using muscle relaxation. It is necessary to relax the muscles, for example, when experiencing negative emotions, you should smile and activate your sense of humor;
• impact on biologically active points.

There are a number of factors that influence the decrease in the effectiveness and efficiency of using mental self-regulation techniques, including: the employee’s negative attitude towards performing exercises; success in the initial stages of training; incorrect choice of self-regulation method;

Thus, mental self-regulation creates favorable psychological preconditions for the successful performance of activities, as well as facilitating the transition from work to rest.

Bibliography:

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2. Asyamov S.V., Pulatov Yu.S. Professional and psychological training of employees of internal affairs bodies: Training manual. – Tashkent: Academy of the Ministry of Internal Affairs of the Republic of Uzbekistan, 2000. – 141 p.
3. Large psychological dictionary edited by B.G. Meshcheryakova, V.P. Zinchenko. - M.: 2003. - 672 p.
4. Psychology of extreme situations for rescuers and firefighters / Ed. Yu.S. Shoigu. - M.: Smysl, 2007. – 319 p.