Chapter 3 Behavior in extreme situations Extreme situations: introductory remarks While a person is in a familiar environment, he behaves normally, as always. But as soon as a difficult, personally significant, and even more dangerous situation arises, they can

“Control yourself,” we say to ourselves or to someone else, which is more often interpreted as “be patient.” Is this really true? Is it possible to control yourself without harm to your health? Is it possible to step back from problems, change your attitude towards them, learn to manage your own? Yes. Self-regulation is the ability to manage your emotions and psyche in a stressful situation.

Self-regulation involves assessing the situation and adjusting the activity by the individual himself, and, accordingly, adjusting the results. Self-regulation can be voluntary or involuntary.

• Voluntary implies conscious regulation of behavior in order to achieve the desired goal. Conscious self-regulation allows a person to develop individuality and subjectivity in his activities, that is, life.
• Involuntary is aimed at survival. These are subconscious defense mechanisms.

Normally, self-regulation develops and forms along with a person’s personal maturation. But if the personality does not develop, the person does not learn responsibility, does not develop, then self-regulation, as a rule, suffers. Development of self-regulation = .

In adulthood, thanks to self-regulation, emotions are subordinated to the intellect, but in old age the balance shifts again towards emotions. This is caused by natural age-related decline in intelligence. Psychologically, old people and children are similar in many ways.

Self-regulation, that is, the choice of optimal implementation of personal activity, is influenced by:

• personality traits;
• external environmental conditions;
• goals of activity;
• the specifics of the relationship between a person and the reality around him.

Human activity is impossible without a goal, but this in turn is impossible without self-regulation.

Thus, self-regulation is the ability to cope with feelings in socially acceptable ways, accepting norms of behavior, respecting the freedom of another person, maintaining safety. In our topic, the conscious regulation of the psyche and emotions is of particular interest.

Theories of self-regulation

System activity theory

Author L. G. Dikaya. Within this concept, self-regulation is considered both as an activity and as a system. Self-regulation of functional states is an activity that is associated with adaptation and the professional sphere of a person.

As a system, self-regulation is considered in the context of a person’s transition from unconscious to conscious, and later forms brought to automatism. Dikaya identified 4 levels of self-regulation.

Involuntary level

Regulation is based on nonspecific activity, processes of excitation and inhibition in the psyche. The person does not control these reactions. Their duration is not long.

Custom level

Emotions are involved, the need for self-regulation arises in difficult situations of fatigue and stress. These are semi-conscious ways:

• holding your breath;
• increased motor and speech activity;
• muscle tension;
• uncontrolled emotions and gestures.

A person tries to awaken himself, as a rule, automatically; he does not even notice many changes.

Conscious regulation

A person is aware not only of discomfort, fatigue, tension, but can also indicate the level of an undesirable condition. Then the person decides that, with the help of some methods of influencing the emotional and cognitive sphere, he needs to change his state. It's about:

• about will
• self-control
• auto-training,
• psychophysical exercises.

That is, everything that is of interest to you and me within the framework of this article.

Conscious and goal-oriented level

The person understands that this cannot continue like this and that he must choose between activity and self-regulation, that is, eliminating discomfort. Priorities are set, motives and needs are assessed. As a result, the person decides to temporarily suspend activity and improve his condition, and if this is not possible, continue activity in discomfort, or combine self-regulation and activity. The work includes:

• self-hypnosis,
• self-order,
• self-conviction,
• introspection,
• self-programming.

Not only cognitive but also personal changes occur.

System-functional theory

Author A. O. Prokhorov. Self-regulation is considered as a transition from one mental state to another, which is associated with reflection of the existing state and ideas about a new, desired state. As a result of a conscious image, corresponding motives, personal meanings and self-control are activated.

• A person uses conscious methods of self-regulation to achieve the imagined image of states. As a rule, several techniques and means are used. To achieve the main goal (state), a person goes through several intermediate transition states.
• Gradually, a functional structure of personality self-regulation takes shape, that is, habitual conscious ways responding to problematic situations to maintain the maximum level of functioning.

Self-regulation is a transition from one state to another due to internal switching of work and the connection of mental properties.

The success of self-regulation is influenced by the degree of awareness of the state, the formation and adequacy of the desired image, the realism of feelings and perceptions regarding the activity. You can describe and understand the current state by:

• bodily sensations;
• breath;
• perception of space and time;
• memories;
• imagination;
• feelings;
• thoughts.

Self-regulation function

Self-regulation changes mental activity, due to which the individual achieves harmony and balance of states.

This allows us to:

• restrain yourself in;
• think rationally during stress or crisis;
• restore strength;
• face the adversities of life.

Components and levels of self-regulation

Self-regulation includes 2 elements:

• Self-control. Sometimes it is the need to give up something pleasant or desirable for other goals. The beginnings of self-control appear as early as 2 years of age.
• The second element is consent. We agree on what we can and cannot do. After 7 years of age, a person normally already has formed consent.

For the development of conscious self-regulation, it is important to have the following personality traits:

• responsibility,
• perseverance,
• flexibility,
• reliability,
• independence.

Self-regulation is closely related to the will of the individual. To manage his behavior and psyche, a person needs to build new motives and motivations.

Therefore, self-regulation can be divided into 2 levels: operational-technical and motivational.

• The first involves the conscious organization of action using available means.
• The second level is responsible for organizing the direction of all activities through the conscious management of the emotions and needs of the individual.

The mechanism of self-regulation is life choice. It turns on when you need to change not circumstances, but yourself.

Self-awareness (an individual’s awareness of his own characteristics) is the basis of self-regulation. Values, self-concept, self-esteem and level of aspirations are the initial conditions for the operation of the self-regulation mechanism.

Mental characteristics and properties of temperament and character play a significant role in the development of self-regulation. But without motive and personal meaning it doesn’t work. Conscious regulation is always personally significant.

Features of self-regulation by gender

Women are more susceptible to fear, irritation, anxiety, and fatigue than men. Men are more likely to experience loneliness, apathy and depression.

The methods of self-regulation used by men and women also differ. The men's arsenal of methods is much wider than the women's. The difference in self-regulation between the sexes is due to several factors:

• historically established differentiation of social roles;
• differences in the upbringing of girls and boys;
• specifics of work;
• cultural gender stereotypes.

But the biggest influence is the difference in the psychophysiology of men and women.

Women's methods of self-regulation are more of a social nature, while men's are biological. The direction of male self-regulation is internal (directed inward), while female self-regulation is external (directed externally).

In addition to gender, the characteristics of self-regulation are associated with age, mental and personal development of a person.

The formation of self-regulation

Attempts to consciously use self-regulation methods begin from the age of three - the moment when the child first understands his “I”.

• But still, at 3-4 years of age, involuntary speech and motor methods of self-regulation predominate. For every 7 involuntary, there is one voluntary.
• At 4-5 years old, children learn emotional control through play. For every 4 involuntary methods of self-regulation there is one voluntary one.
• At 5-6 years old the proportions level out (one to one). Children actively use their developing imagination, thinking, memory, and speech.
• At 6-7 years old you can already talk about self-control and self-correction. The proportions change again: for every 3 voluntary methods there is one involuntary one.
• Next, children improve their methods, learning them from adults.
• From 20 to 40 years, the choice of self-regulation methods directly depends on human activity. But most often, conscious volitional methods (self-order, switching of attention) and communication as a form of psychotherapy are used.
• At the age of 40-60, manipulations with attention still persist, but they are gradually replaced by passive rest, reflection and bibliotherapy.
• At the age of 60, communication, passive relaxation, and reflection and comprehension predominate.

The formation of a self-regulation system largely depends on the social situation of development and the leading activity of age. But that’s not all. The higher a person’s motivation, the more developed his self-regulation system is, the more it is able to compensate for undesirable features that interfere with achieving the goal.

Self-regulation can not only be developed, but also measured. There are many diagnostic psychological questionnaires. For example, the basic questionnaire of V. I. Morosanova.

As a result of mastering the art of self-regulation, each person writes out his own recipe for “calming”, which in psychology is called a functional complex. These are actions, or blocks, that a person must complete in order to normalize his condition. For example, this complex: take a deep breath, listen to music alone, take a walk.

Can we control our brain 100%? Find out from the video.

MINISTRY OF THE RUSSIAN FEDERATION FOR CIVIL DEFENSE, EMERGENCIES AND DISASTER ELIMINATION

GOVERNMENT INSTITUTION

"CENTER FOR EMERGENCY PSYCHOLOGICAL CARE OF THE EMERCOM OF RUSSIA"

Methods of psychological self-regulation

Methods and techniques of self-regulation performed independently

MOSCOW, 2006

Part 1 of these methodological recommendations “Methods and techniques of self-regulation performed independently” contains a methodology for self-determination type of temperament, as well as detailed description self-regulation techniques, depending on the individual typological characteristics of readers. Methods of self-regulation of emotional states are presented; exercises aimed at concentrating attention, working with muscle tone, etc. The principle of influencing biological active points, as well as the therapeutic effect of music on the psychophysiological state of a person.

The manual is intended for rescuers and firefighters of the Russian Ministry of Emergency Situations.

Second edition, revised and expanded.

Reviewers:

Kucher A.A., Candidate of Medical Sciences,

Krotkova O.A., Candidate of Psychological Sciences.

Matafonova T.Yu., Eliseeva I.N., Belenchuk I.V., Khaberdiya K.O.,

Elokova I.S., Zhukova Yu.L., Lerner T.V.

Under the general editorship of Shoigu Yu.S.

No. Page

1. Introduction: why is self-regulation needed?

2. Specificity of self-regulation techniques and psychophysical training for people with different individual typological characteristics. 6

3. From simple to complex, or where to start learning. 20

4. Ways to regulate emotional states.

5. Conclusion.

6. List of used literature

INTRODUCTION: WHY IS SELF-REGULATION NEEDED?

Any person at least once in his life needed to change his psychological state as soon as possible. People strive to do this with the help of various simple means that help improve their condition. Someone, for example, indulges in memories of positive events that have happened in life, someone tries to breathe deeper and more slowly. Everyone is looking for their “own” way, and some find it on their own. As a rule, one method is not enough; it is better to have several available. After all, situations are different, and, accordingly, methods of self-help are different. If you applied “your” method in a certain situation, and it helped you, this does not mean that in another situation the same method will give the expected result.

There are people who have not yet found their “own” ways. No way has been found to help them calm down when they are nervous or feel good when they are very tired.

Such a person’s inability to regulate his mood can negatively affect not only relationships with others, but also the quality of performance of professional duties.

A long stay in the grip of negative emotional states (a state of expectation, anxiety, uncertainty, 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. Long-term nervous stress can destroy the strongest organism, so it is extremely important for everyone to be able to timely track the impact of stress factors, quickly and effectively “discharge” the resulting mental tension, relieve a negative emotional state, and reduce pain.

Currently, regarding the problem of mental self-regulation in activity, there are two positions that differ in the object of regulation. On the one hand, there is a search for solutions in the direction of identifying regulatory components in the structure of activity. On the other hand, various techniques for self-regulation of the state are being developed and are being used, up to those that sharply reduce the activity of the subject of the activity, and, so to speak, zombify the person (these include some NLP methods, psychopharmacological drugs, autohypnosis, etc.)

The severity of the problem of self-regulation of the functional state in extreme conditions of performance complex species professional activity is associated with the fact that unfavorable and difficult functional states for the subject developing under these conditions can lead to disorganization (dampening) of professional activity up to abandonment, loss of health, destruction of personality, and deprofessionalization.

The profession of a rescuer 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, intense work of attention, work with human grief - have a powerful and ambiguous impact on the psyche of a specialist, requiring the mobilization of all his physical and mental capabilities to effectively solve the problems at hand.

The rescuer fulfills his professional duties with constant contact with people in stressful situations, colleagues, representatives of interacting bodies and services, and journalists. Human communication in such situations often tests the psyche “to its strength,” creating conditions for the generation of tension and anxiety, and disturbances in emotional balance. All this often leads to a dispersion of attention, transferring it to internal processes and states, reducing volitional readiness for immediate action, and also negatively affects the performance of official tasks.

SPECIFICITY OF SELF-REGULATION METHODS AND PSYCHOPHYSICAL TRAINING FOR PEOPLE WITH DIFFERENT INDIVIDUAL-TYPOLOGICAL FEATURES

Man has long made attempts to identify and understand typical psychological characteristics people, trying to reduce all their diversity to a smaller number of generalized portraits. Looking at the people around us, we sometimes notice similarities in the way they express feelings, in the style of their behavior, in the flexibility and mobility of thinking, in reactions to stressful situations. There are many different typologies. The earliest known typology was proposed in the 2nd century BC. e. physician Claudius Galen. Four of the nine types of temperaments he identified are still considered the main ones in our time - these are sanguine, choleric, phlegmatic and melancholic.

Temperament is the biological foundation on which the personality is formed as a social being. It reflects mainly the dynamic aspects of behavior, mainly of an innate nature. The characteristics of a person’s temperament are an important condition that should be taken into account when individually working with various types of mental states. In order to determine temperament, we suggest you use the following technique:

Instructions:

You need to answer “Yes” or “No” to the questions below.

1. Do you like the excitement and bustle around you? 2. Do you often have a restless feeling that you want something, but you don’t know what? 3. Are you one of those people who don’t mince words?

4. Do you feel sometimes happy and sometimes sad for no reason?5. Do you usually keep a low profile in companies? 6. As a child, did you always do immediately and resignedly what you were ordered to do? 7. Do you ever have a bad mood? 8. When you are drawn into a quarrel, do you prefer to remain silent, hoping that everything will work out? 9. Are you easily susceptible to mood swings? 10. Do you like being around people? 11. Have you often lost sleep because of your worries? 12. Are you stubborn sometimes? 13. Would you call yourself dishonest? 14. Do good thoughts often come to you too late? 15. Do you prefer to work alone? 16. Do you often feel tired and apathetic for no serious reason? 17. Are you a lively person by nature? 18. Do you sometimes laugh at indecent jokes? 19. Do you often get bored with something and feel “fed up”? 20. Do you feel awkward wearing anything other than casual clothing? 21. Do your thoughts often get distracted when you try to focus your attention on something? 22. Can you quickly express your thoughts in words? 23. Are you often immersed in your own thoughts? 24. Are you completely free from all prejudices? 25. Do you like April Fools' jokes? 26. Do you often think about your work? 27. Do you really like to eat delicious food? 28. Do you need someone’s friendship to talk you out when you’re annoyed? 29. Do you find it very unpleasant to borrow or sell something when you need money? 30. Do you sometimes brag? 31. Are you very sensitive to certain things? 32. Would you rather stay alone at home than go to a boring party? 33. Do you sometimes feel restless that you cannot sit still? 34. Do you tend to plan your affairs carefully and even earlier than you should? 35. Do you ever feel dizzy? 36. Do you always answer letters immediately after reading them? 37. Do you handle things better by thinking them through on your own rather than discussing them with others? 38. Do you ever feel short of breath even if you haven't done any strenuous work? 39. Can we say that you are a person who does not care that everything is as it should be? 40. Do your nerves bother you? 41. Do you prefer to make plans rather than act? 42. Do you sometimes put off until tomorrow what you have to do today? 43. Do you get nervous in places like an elevator, subway, or tunnel? 44. When meeting people, are you usually the first to take the initiative? 45. Do you have severe headaches? 46. ​​Do you usually think that everything will work itself out and return to normal? 47. Is it difficult for you to fall asleep at night? 48. Have you ever lied in your life? 49. Do you sometimes say the first thing that comes to mind? 50. How long do you worry after the embarrassment that happened? 51. Are you usually closed with everyone except close friends? 52. Do troubles often happen to you? 53. Do you like to tell funny stories to your friends? 54. Do you prefer to win than to lose? 55. Do you often feel awkward in the company of people above you in position? 56. When circumstances are against you, do you usually think that something else is worth doing? 57. Do you often get a “sick feeling in the pit of your stomach” before an important task?

Dough processing.

Below are suggested scales:

You need to count the number of matches your answers have with the key and note the result in the table below. The answers need to be calculated on two scales “X” and “Y”, then find the point of intersection. The area where the intersection point is located is your temperament. For example, if on the scale X = 10, and on Y = 13, then the intersection point will lie in the region - Phlegmatic; or if point X = 20 and Y = 3, then the intersection point will lie in the Choleric area.

"X" scale

1 - yes 3 - yes 5 - no 8 - yes 10 - yes 13 - yes 15 - no 17 - yes

20 - no 22 - yes 25 - yes 27 - yes 29 - no 32 - yes 34 - no 37 - no

39 - yes 41 - no 44 - yes 46 - yes 49 - yes 51 - yes 53 - yes 56 - no

"Y" scale

2 - no 4 - no 7 - no 9 - no 11 - no 14 - no 16 - no 19 - no

21 - no 23 - no 26 - no 28 - no 31 - no 33 - no 35 - no 38 - no

40 - no 43 - no 45 - no 47 - no 50 - no 52 - no 55 - no 57 - no

Results table

Results table

Moody 1 Y touchy

Anxious 2 Anxious

Unyielding 3 Aggressive

Unbalanced 4 excitable

Pessimistic 5 changeable

Closed 6 impulsive

Unsociable 7 optimistic

8 active

9 melancholic

10 choleric

11 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

14 phlegmatic

1555 sanguine

16 passive 17 sociable

Diligent 18 open

Thoughtful 19 talkative

Peaceful 20 available

Discreet 21 carefree

Reliable 22 alive

Balanced 23 carefree

Calm 24 Y proactive

Now we will consider the types of temperament, as well as the main types of individual typological characteristics of people associated with them, in relation to which the methods of self-regulation and psychophysical training should be particularly specific.

Energetic, fast-acting, confident.

With this combination of properties there are usually those people who are usually called: Sanguine and choleric.

A sanguine person is a fast person who easily adapts to changing living conditions. He is characterized by high resistance to the difficulties of life. He is in highest degree mobile, talkative person, easily meets new people, which is why he has a wide circle of acquaintances, although he himself is not constancy in his communication and quite often changes his loyalties. He is a productive worker, but only when there are a lot of interesting things to do, that is, with constant excitement, otherwise he becomes boring and lethargic.

A choleric person is a person whose nervous system is determined by the predominance of excitation over inhibition. Differs big vital energy, but he lacks self-control, so he is hot-tempered and unrestrained. Such a person gets down to business with full dedication, with all the passion and dedication. But the strength does not last long, and as soon as it is exhausted, the person arrives in a “drooling mood.” The imbalance of his nervous system determines the cyclical nature of his activity and vigor. Having become carried away by some task, he puts too much pressure on his own strength and, in the end, quickly becomes exhausted. It gets worse to the point where everything is unbearable for him. For such a person, activities that require smooth movements, a calm, slow pace are difficult. A choleric person will inevitably show impatience, abruptness of movements, impetuosity, etc. In communication, he is often quick-tempered, unbridled, impatient and unrestrained.

For people of this group (sanguine people, choleric people), more than for others, it is necessary to manage their mental state. They are recommended any relaxation exercises, physical relaxation, and their use is especially useful together with accompanying techniques: breathing and calming exercises, as well as self-massage. It is also recommended to use distraction techniques and switching attention to other objects.

Representatives of this type are most often extroverts - people whose energy is directed outward (to relationships with people, actions), which allows them to give an “out” to negative emotions.

Such people need to find “their own” convenient way (ways) to independently create the necessary conditions conducive to relaxation and switching attention. The well-known principle “Let everything happen by itself” is quite applicable in this case, since many people of this temperament often rush the course of events, show impatience, and set inflated goals. This results in excessive excitement, inadequate emotional reactions, and sometimes nervous breakdowns.

Another way to deal with negative manifestations- use of a “mask”. In general, the ability to put the right “mask” on your face in time has long been considered one of the effective means of psychoregulation. By putting the necessary “mask” on our face, we achieve the necessary internal state that we would like to achieve in a given situation. An example would be the situation when rescuers arrive at an emergency site where there are dozens of victims and a huge number of their relatives. Rumors are growing and people are starting to panic. Sometimes it is difficult in such a situation: in addition to the hardest work that requires high concentration, calmly answer the “strange” questions of frightened people or always fulfill their not always “adequate” requests. It is precisely in such a situation, when instead of inner peace a completely opposite feeling creeps in, that is the right time to put on the mask of “calmness”. By wearing it in this case, you “kill” two birds with one stone: firstly, people, seeing your calm and confident face (and for them at that moment you are not just a person, but a RESCUE) - will begin to feel more protected, - secondly, you will not notice how you yourself will very soon begin to feel the desired state - a state of calm.

Thus, “masks” can be useful at the appropriate moment: self-confidence, half-asleep state, state of inspiration, friendly attention, etc.

For choleric and sanguine people, a “mask” of calm is most suitable. If you consider yourself to be a person of this type, then, when you are in an excited state, a state of increased excitability, try to put on a calm face and you will see for yourself that calm will quickly come.

Many experienced rescuers, without special consultations from a psychologist, master this technique on their own. The famous boxer Mohammed Ali paid a lot of attention to this technique (he rehearsed in front of the mirror for many hours).

Also, one cannot underestimate the factor of the word, and spoken to oneself. After all, “the word heals, the word also cripples”, let us note, and our own too.

In anticipation of a difficult situation, during responsible activities, during an emergency, while performing their professional duties, representatives of this group (choleric, sanguine) can use such self-persuasion techniques as:

Desensitization is the presentation of a possible unpleasant course of events with the subsequent conviction: “I’m ready for this,” “I have every opportunity to do it right,” “I came out with honor and not from such troubles”;

Deactualization is a deliberate reduction in the significance of an event;

Building internal supports - instilling confidence in one’s own capabilities, for example: “Yes, I was created for this!”, “Who, if not me, can cope with this?”

Formulation of goals and objectives, self-persuasion and self-order, such as: “Pull yourself together!” or “You must bring this matter to the end” - all this is internal speech. It must not only be accurate, but also not allow for the possibility of retreat. The internal monologue here is relatively short, but categorical. Depending on the situation, it is based on the use of elements of desensitization (reducing sensitivity), deactualization and internal supports.

People of the temperament in question are usually quite confident in their own abilities (sometimes self-confident). Such people need to convince themselves of the need to achieve a specific goal. The only thing worth remembering is the precise, logical and justified formulation of the upcoming tasks.

A special skill with its main principle: “Concentrate here and now!” must be formed and consolidated systematically.

Psychophysical training should be focused on the mental “playing out” of movements and actions that are simple in their technical structure, clear, precise, performed with special care, measuredly and slowly. Calmness and reliability in any activity, conviction and measuredness, thoroughness, constant self-control and introspection are the main “building blocks” in the building of personal psychophysical training.

2. Soft, sensitive, anxious, vulnerable..

This combination of properties is most often found in people with a melancholic temperament.

A melancholic person is a person who poorly resists the influence of strong stimuli, whose social circle is not as wide as that of a choleric person. Exposure to strong stimuli on a melancholic person can lead to behavioral disturbances, restlessness and anxiety. An insignificant reason for others can cause such a person to feel offended and even cry. A melancholic person is sometimes prone to prolonged experiences, unlike a choleric person - he is not so confident in himself and in his own abilities. Sometimes a small difficulty can make him give up. In some situations, a melancholic person is not energetic enough and not as persistent as his potential allows. A new environment, new people, and indeed a rapid change in usual life, can be considered by him as a reason for internal anxiety and worry, disrupting active activity and control. Similar conditions contribute to fetters, sometimes preventing a person from realizing their full potential and capabilities.

Considering that people with this temperament are very sensitive, they accept some things more deeply than the group of the first type - they let in negative thoughts, thereby aggravating the state of anxiety. For example, during and after emergency rescue operations, a person with similar characterological characteristics may have thoughts about a possible unfavorable outcome of a responsible matter or transfer the situation to himself, his family, loved ones and relatives. This condition can interfere with high concentration and attention, which can subsequently negatively affect the professional activity of a specialist.

Unlike a sanguine person and a choleric person, a melancholic person is an introvert - a person who directs his energy, and with it his excitement, not outward, but inward. Such a person, even with strong internal experiences, is able to outwardly appear calm and indifferent, which poses some difficulty for self-regulation, since the level of rapidly growing internal arousal can be high.

The most effective way to eliminate the negative impact of anxiety is to use a complex of relaxing agents and meditation.

In this case, the following are most important:

A variant of self-hypnosis, in which thoughts about a possible unfavorable outcome of someone’s case are replaced by others. Namely, a person begins to mentally, thoroughly play out several options for his own actions necessary for a positive conclusion to a given situation. This version of self-hypnosis plays not only a distracting role from anxious thoughts, but also prepares a person for various options of action, having mentally played them out, it will be easier for him to navigate the current situation.

The principle of catharsis (literally “cleansing”) is applied if the trouble that touches you to the core has already happened. Accumulated negative thoughts, emotions and feelings - it is recommended to react, in other words, to express them, which is possible in various ways: discussion with other people, sports...

Creating a mood that reflects good tone, readiness for vigorous activity, and the ability to achieve high results.

For this type of people, a technique that can be called “Removing the prohibition on error” is recommended. This refers to self-hypnosis like: “I will do this as best I can, even if today it doesn’t turn out very well - that’s okay, next time there will be an opportunity to improve my result. There will be something to strive for! This is an example from which you can build your own reasoning. The mechanism of such self-hypnosis is that the state of anxiety is eliminated by encouraging an active-defensive type reaction.

Also very important is a skill whose specificity lies in the need to pay attention to the accuracy of the formulation of the assigned tasks. You literally need to collect the signs of your good physical and mental potential bit by bit.

The special skill of self-persuasion and self-orders in people of this type is well developed.

The main rule in this case is the correspondence of the level of activation and the requirements placed on oneself. Activation is a state of readiness of the body, the level of which, sometimes, should be artificially increased. For example, such an element of psychophysical training as steady running. Representatives of the first group (sanguine and choleric people) do not need to do any preliminary settings. But representatives of the second group (melancholic people) can be recommended to specially tune in to running, increasing the level of activation in every possible way: make a strong-willed decisive face, “drill” the running route with your eyes, take deep breaths and exhales. By the way, due to the need to increase the level of activation, it is advisable to use games such as badminton, table tennis and tennis.

The skill of concentration follows directly from the previous one, since any person cannot learn to achieve the required degree of concentration without a high level of activation. And here, too, constant, targeted personal training is needed. Attention can be specially concentrated and directed to any arbitrarily selected object according to instructions. Those who consider themselves to be in this group are recommended to use a system of psychophysical training according to the rule: “I can concentrate here and now!”

For the group we considered, the main directions of psychophysical training are: the creation and implementation of a cheerful and optimistic “self-image” into everyday life, the formation of greater confidence in one’s own strengths and capabilities.

Emotionally stable, calm, reserved.

This combination of properties is most often found in people with a phlegmatic temperament.

A phlegmatic person is a person who reacts calmly and slowly, is not inclined to change his environment, and has difficulty getting used to new people. Such a person resists strong and prolonged stimuli well. Thanks to the balance of the processes of irritation and inhibition, a phlegmatic person is a calm, persistent and persistent person, distinguished by patience, endurance and self-control. Not very expressive facial expressions and less vivid emotions than those of a choleric person contribute to less expressive facial expressions and emotional speech than those of choleric people. In case of serious troubles, a phlegmatic person remains outwardly calm. However, one should not think that he is such an all-forgiving, completely resigned person. Like a capacitor, it is capable of absorbing, absorbing and accumulating negativity for a long time, but when the latter reaches a certain limit, a critical point, a strong “discharge” is inevitable, often quite unexpected for others.

Most characteristics for this group of people - gradual development. Untimely switching during a rapid change of situation, stability and stability puts them in front of the need to take measures to form the most appropriate individual style of activity for such a case (when working in the Ministry of Emergency Situations, this is extremely important). You can adapt the desired style to your individuality: develop tactics of proactive actions in response to changing situations, begin the period of development long before the start of activity, accustom yourself to find the slightest signs of a changing situation.

If we talk about psychophysical training, we can recommend a thorough study of those situations where a slow reaction does not allow you to act effectively. Such situations should be constantly modeled with a decision on effective actions (after all, it is easier to make the right decision “in hindsight”). Don’t be shy about telling yourself: “You should have done this and that. Next time I won’t make such mistakes.”

As you know, activity, so necessary for representatives of the third group, can be increased with the help of physical activity or internal monologue. The motor load should be as varied as possible. The internal monologue may contain formulas of inspiration: “Forward, forward!”, “And now I will do everything right!”, “Today is my day!” It is advisable to have your own key word, which will be the usual trigger word for starting work (“Rise!”, “Go!”, etc.).

Learning concentration in this group is easy, but you need to concentrate “here and now.”

Ideomotor training based on automatic movements can include a wide variety of exercises: varied not only in their motor structure, but also in strength and speed of execution.

The direction of improvement of the third group is flexibility, diversity, attentiveness and emotionality.

FROM SIMPLE TO COMPLEX OR WHERE TO START TRAINING

The winner is not the one who is physically more developed or has big amount techniques, but the one who surpasses the enemy psychologically. Who is able to manage their condition, to be collected and decisive, able to mobilize as much as possible in a difficult situation, to use all the reserves of the body and psyche.

To do this, you need to maintain your psyche in an appropriate state. A person only has to succumb to feelings of fear, excitement, and recklessness, and he will become unable to clearly perceive and anticipate the actions of the enemy, and will find himself helpless in a dangerous situation.

O. Mikshik identifies various limits of “strength” of human behavior in critical situations:

Someone “gets unstuck” on a physiological level (feels sleepy after overwork, stupor, etc.);

Someone on mental level(loses willpower, ability to think, make decisions);

The third - at the socio-psychological level, retains physical and mental mobilization, but changes his life attitudes: he runs away from the battlefield, sacrifices the lives of others in the name of his own.

A person can be imagined as a complex two-component system, consisting of bodily and mental subsystems.

The organization and processes of interaction of these systems developed during thousands of years of evolutionary selection. Today we can state that our bodily organization will not undergo any fundamental changes in the future, that is, a person is unlikely to grow a third arm or form a second heart (we do not mean genetic mutations under the influence of environmental pollution), since the structure of the body is most optimal in terms of adaptation to environment planet Earth.

Consequently, the further evolutionary development of humanity will most likely follow the path of mental improvement. Hence the second aspect: modern science has accumulated enough facts as evidence of the enormous capabilities and untapped capabilities of the human psyche.

Thus, according to research, the human brain can, in principle, accommodate 10 - 20 pieces of information. In other words, a person can remember the contents of a million books that are stored in the largest library named after Lenin. Historians claim that Alexander the Great, Julius Caesar, and King Cyrus of Persia knew all their soldiers by name and face - up to 30,000 people. Russian chess player Alekhine played “blind” with 40 partners at the same time. The Frenchman Maurice Dagbert, in the presence of the commission, entered into a dispute with a computer producing 1 million operations per second. Dagber said that he would admit defeat if the machine solved 7 problems before he solved 10. As a result, Dagber solved 10 problems in 3 minutes 43 seconds, and the computer in 5 minutes 18 seconds. Our compatriot Igor Shelushkov won a similar competition with a computer. German professor Geestermann learned 132 languages.

No less amazing are human capabilities in controlling physiological reactions. Yoga masters are able to control the body so much that they can stop the heart, etc. The famous circus performer V. Dikul bears tons of weight.

Where to start practically working on yourself? Since the range of methods is quite wide, and a number of them are quite complex and require methodological guidance from trained specialists, it is advisable to follow the principle “from simple to complex.”

Mastering self-influence skills can begin with physiological methods. They are quite simple, quite effective in themselves and are an integral part of complex methods of mental training.

Since we agreed that the body and psyche influence each other, it means that influencing physiological reactions can cause the desired change in mental states. The most important thing before starting classes is to clearly set yourself the goal that you plan to achieve - to relieve excess tension, eliminate anxiety or excitement, or, conversely, to mobilize and intensify the body’s activity.

Goal setting as the first stage of self-regulation.

As mentioned earlier, to successfully use mental self-regulation techniques, you must have a clear idea of ​​what you want to achieve. However, one idea of ​​the goal is not enough. It is necessary that the chosen goal has every chance of being realized.

For example, a husband who grew up in a spacious parental apartment, after the wedding, finds himself in a small one-room apartment. For which you have to pay almost half the salary. He sets himself an almost unattainable goal - to move into a three-room, comfortable apartment in the center in three years. He (based on past experience) believes that only buying a three-room apartment will allow him to live happily with his wife and child. Since he cannot earn that much money, and the value of family happiness in a three-room apartment is great, he is rapidly losing freedom of action, and, accordingly, the ability to enjoy family life.

Criteria for the right goal:

1. Focus on the positive side of the situation, not the problem.

Badly. Fix a leaking shower faucet. Fine. Make showering in the morning a pleasure.

2. Think about the goal first, then look for the means.

Badly. Buy a new faucet. Fine. Get the most out of your shower tomorrow morning.

3. Divide global goals into small achievable steps.

Badly. Showering should always be fun for me. Fine. I'll try to get the most out of my shower tomorrow morning.

4. Set achievable goals.

Badly. My bathroom must be the best in the whole city (unattainable). Fine. Getting the most out of your shower tomorrow morning (achievable and up to me).

5. Concentrate on goals with maximum freedom of your own actions.

Badly. The husband must finally finish the bathroom renovation (depending on the will of the other person). Fine. Get maximum pleasure from your shower in the morning, and to do this, help your husband finish renovating the bathroom (depending only on your own initiative).

6. If possible, set time and quantitative criteria for achieving the goal.

Badly. Finish the bathroom renovation as soon as possible (fixation on the means, lack of criteria, depends on the will of the other). Fine. Make the most of your shower tomorrow morning and help your husband finish his bathroom renovation before the new year.

Criteria for a goal that does not bring pleasure:

Constantly think about problems for which it is difficult to find a solution.

Concentrate on the resources you lack.

Set global goals.

Set goals that are difficult to achieve.

Concentrate on what you have no control over.

Don’t bother yourself with defining deadlines and criteria.

WAYS OF SELF-REGULATION OF EMOTIONAL STATES

The first self-influence technique is breathing control

Breathing is not only most important function 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 excitability 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 upper part of the lungs is filled. Full 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 (abdominal) 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.

How to do abdominal breathing?

Perform abdominal breathing 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.

Upper (clavicular) breathing is used in cases where you need to cheer up after monotonous work, relieve fatigue, and prepare for vigorous activity, it is recommended

How to do upper breathing?

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:

"Geometry of Breathing". 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.

"Life force." 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. "Good morning." 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.

4. “Candle flame.” 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.

5. "Duel" Raise your hands above your head, imagine that you have all your tension, all your stress in your hands... and with the sound “HA”, with a sharp movement, release your negative state. Repeat several times! The sound should not be pronounced, but formed by the air leaving the chest. This will help relieve nervous tension and relieve feelings of internal anxiety.

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

Hold your breath while inhaling, then close your right nostril with the finger of your right hand and, opening the left, exhale;

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

After holding your breath, close your left nostril with 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.

7. Exercises based on breathing concentration. Before the exercises: imagine an inflatable balloon or ball, remember how the air comes out of it in a thin stream if the balloon is untied or the ball is opened. Try to mentally see this stream of air. We will imagine each of our exhalations in the form of the same stream of air emerging from the points that we will open.

Focus on your breathing. Breathe as usual; Notice your inhalation and exhalation. You can say with your inner voice: “Inhale”, “Exhale” (30 sec).

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).

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).

“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.

Raise your mind to the cervical spine. Inhale. Exhale through a point on the cervical spine. Breathe like this (30 sec).

Feel your arms and hands. Inhale and exhale again through the points on the hands (30 sec).

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).

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).

Find the point between the eyebrows. Inhale and exhale through the point between the eyebrows (30 sec).

Exhale through the point on the top of the head (30 sec).

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 hard work.

The second technique is exercises aimed at concentration

The state of emotional tension that accompanies any extreme situation is characterized by a number of changes in psychophysiological processes, including concentration. Behavior loses its adaptive features, loses the plasticity and flexibility characteristic of it in an emotionally adequate environment.

In this case, behavior is characterized by a weakening of conscious control, which in extreme situations of emotional tension can lead to panic, which in emergency conditions is a rapidly spreading, mass mental reaction.

We offer you several types of exercises aimed at concentration:

Exercise 1.

On a white piece of paper, draw a circle with a diameter of 1-1.5 cm in ink and hang it on the wall. Sit on the contrary, at a distance of 1.5 meters and try to concentrate your attention on it. If you are tired, blink several times and continue to concentrate.

While observing the circle, at the same time make sure that not only your gaze, but also your thoughts do not “spread” in different directions. Try to mentally “feel” the circle, feel its boundaries, color saturation.

The duration of execution gradually increases from 1 to 5 minutes. Analyze the dynamics of sensations.

Exercise 2.

Sitting with eyes closed. Give yourself the command: “Right hand!” and try to focus on the right hand.

After 10-15 seconds the following command: “ Left hand!”, then: “Right foot!” etc., focusing on different volumes of the body.

Gradually move on to smaller volumes - a finger, a nail phalanx - and to more subtle sensations, for example, a pulse beating at the tip of a finger.

At the end, the whole body is in the field of attention, observed calmly, against the backdrop of general relaxation.

Exercise 3.

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 area of ​​the solar plexus. Assess the difference in conditions: before and after exercise.

Exercise 4.

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 (sense organs).

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

The third technique of self-influence is controlling muscle tone

The ability to relax, relieve muscle tension that occurs under the influence of mental overload, 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, following 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 are capable of changing 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 in maximum relaxation of those muscles whose work is this moment not 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.

Formation of facial muscle relaxation skills

It is in this part of the body that muscle tension most often occurs, i.e. muscle groups are chronically in increased tone even when a person is relaxed. 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.

Exercises for the face and visual system:

These exercises well relax and train the muscles of the face and visual system, which helps to strengthen them, and therefore maintain them in a certain tone. Some of the exercises are recommended to be performed from the greatest number of times to the least. For example, 8-5, which implies - when mastering the exercise - fewer repetitions.

Vertical lifting of hair throughout the head, perpendicular to it - pinch the hair at its base and pull it at various points on the head from the periphery to the center. Do 3-2 cycles (at the beginning of the cycle of exercises 3, and when mastering the exercises 2).

Horizontal movements. Bring your fingers together and move your palms from the periphery to the center.

Place your hand on your forehead while trying, without wrinkling your forehead, to raise your eyebrows and eyes up. Repeat 5-7 times.

Raising eyebrows upward (surprise). Do 6-4 times.

"Discontent". Frown your eyebrows until they form a vertical crease. Relax. Do 6-4 times.

"Horror". Close your eyes, close your eyes and relax, perform 8-5 times.

Open your eyes as much as possible for 3-4 seconds, hold, close your eyes for 3-4 seconds. Do 4-2 times.

Cover your eyes. Point them upward and look at the upper eyelashes. Rest and do 4-2 times.

Wink with the right and then the left eye alternately. Do 8-5 times. Raise the corners of the eyes slightly with your hands up and down, then diagonally 6-4 times.

“Prostration” We look into nowhere. Thoughts about space. Eyes open for 3 minutes.

Fold your hands into a basket and close your eyes with your hands without pressing. The center of vision relaxes. You can rest your elbows on the table. Try to see blackness (black velvet). Do 30 -40 seconds.

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 or just something black. Feel that it has become even darker, see, 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.

Relaxation and tension of the cheek muscles. Puff out your cheeks, hold for 8-5 seconds and relax. Do 5 times.

Rolling hot air balloon. Take in air and roll it from cheek to cheek, through the upper and lower lips. In each direction, 3-6 times.

Puff out your cheeks. Exhale air, mentally inflating balloon. Repeat 7-5 times.

Moving the jaw to the side. Hold for 3-4 seconds. Only 4-6 times. Right – left – 1 time. The same thing only quickly 12-8 times

"Fish". Slowly open your mouth. Hold for 5-3 minutes, and then slowly close 6-4 times.

“Rage” - bare teeth. Stay in this position for 2-4 seconds and relax. Do 8-5 times.

Disgust". Lowering the lower lip down, pull it back. Do 8-5 times.

"Air kiss". Push both lips forward and relax 8-5 times.

Separately raising the lips up and down with the right and left alternately. Do 8-5 times. Then do the same at the same time. Do 8-5 times.

Roll your lips inside your mouth. Do 8-5 times.

Lowering the corners of the mouth alternately. Only 6-4 times. The same thing together. Do 6-4 times.

Move the corners of the mouth up and down at the same time 6-4 times.

Movement of the corners of the mouth diagonally. One corner is up and the other is down 6-4 times.

Smile of Buddha. Place your thumbs to your mouth, index fingers to your ears, middle fingers to the corners of your eyes and pull back slightly. At the same time, smile slightly for 1 - 2 minutes.

Make swallowing movements.

Relax the widening and narrowing of the nostrils. Do 8-5 times each separately.

“Contempt” – raise your upper lip, wrinkle your nose, relax.

Wrinkle the bridge of your nose, relax. Do 4-6 times.

Chin.

Move your chin forward and lift it with force. Do it slowly, 6-4 times. Release down and lift with force. Do it slowly, 6-4 times.

Tighten your neck muscles. Pull your head into your shoulders. Stay in this state for 5-3 seconds. Relax. Do 4-2 seconds.

Raise your head, pull your lower lip into your mouth. Neck muscles work. Do it only 9-8 times.

Complete facial relaxation. Sit on a chair. Take a relaxing pose while sitting. The head hangs slightly to the side. Your back rests on the back of the chair. Eyes closed. The gaze is directed inward, downward. The jaw lightly touches the roof of the mouth. We focus on the solar plexus. Perform for 1 – 2 minutes.

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”.

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

Exercises based on muscle tension and relaxation:

Sitting. Stretch your arms forward, clench into fists (1 minute). Subsequent relaxation.

Standing on tiptoes, we “grow” our spine, stretching our arms up. We “grow” our heels into the floor (1 minute). Relaxation.

Standing. Imagine that your buttocks are squeezing a coin. We tense our hips and buttocks. “We keep the coin, we don’t give it to anyone” (1 min). Relaxation.

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.

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.

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.

Sitting. We pull our shoulders towards our ears. As high as possible. Feel the warmth (1 min). Relaxation.

Exercise to relax the facial muscles.

Exercises to regulate muscle tone

Performed in pairs. Sit down, close your eyes, mentally scan the muscles of your left arm from your fingertips to the collarbone and try to relax them. When you are ready, your partner takes your hand by the wrist and, swinging it freely, suddenly lets go. With proper relaxation, the hand falls like a whip. Repeat for the other hand. Swap in pairs.

Make a fist with one of your hands. At the same time, you need to mentally review the remaining volumes of the body and relax them as much as possible, without weakening the effort in the loaded hand. With this skill, you can complicate the exercise every 20 seconds. changing the location of a tense muscle group.

Close your eyes, scan your body on the internal screen and select the most tense muscle group. For example, muscles of the shoulder, thigh, calf. Having concentrated your attention on it, try to expand the relaxation zone to adjacent volumes. Using visualization, you can imagine how a hot and heavy liquid of a pleasant color flows from the center of relaxation and slowly fills the entire body.

Cover your eyes. Focus on the left hand. We imagine how she is immersed in hot water, gradually turning red and becoming heavier. The “ray of attention” goes to the wrist and slowly moves to the elbow. The muscles of the forearm and then the shoulder relax, become “cotton-like,” heavy, and hot.

Get on your knees and sit on your heels (toes back). Spread your knees 20-30 cm. Bend over, place your forehead on the floor, stretch your hands forward with your palms folded together. Close your eyes, relax the muscles of the abdomen, neck, face. Execution time 5-7 minutes.

Eyes are half closed: you need to quickly look and relax all the muscles. Next, imagine that your body is made of rubber and has the ability to bend and twist in all directions. All restrictions - bones, tendons - are absent. The feet are firmly glued to the floor. The wind is blowing, gusts every 2-3 seconds. change direction, causing the body to tilt in one direction or the other.

Picture a drunk with poor coordination of movements, who is constantly drifting from side to side. The legs are tangled, the head hangs from side to side. The legs are tangled, the head hangs first on one shoulder, then on the other.

"Siegfried". Phase 1 - tension: Sitting on the tip of a chair, bend your elbows and spread them 90 degrees to the sides, bringing your shoulder blades together as much as possible. The head is tilted forward and down. Take 2 inhales and exhales, relax on the second breath, drop your hands down. Relieve tension. Phase 2 - relaxation: Sitting, bend one knee, clasp it with your hands and pull it down forward, relax your back muscles. Change leg.

"Quasimodo." Phase 1 - tension: Sitting, bend your elbows. Raise them perpendicularly forward. Raise your shoulders as much as possible and pull your head in. Feel the cushion that forms on your neck. Take 2 inhalations, 2 exhalations. On the second exhalation, relax, lower your shoulders, and place your head on your chest. Phase 2 - relaxation: Slowly roll your head from your chest to right shoulder and touch your right ear to your shoulder. Then slowly roll your head onto your chest, then onto your left shoulder, touching it with your ear.

"King Kong". Phase 1 - tension: Stretch your arms in front of your chest, slightly round them at the elbows and clench your fists tightly - until you tremble. Phase 2 - relaxation: Take 2 inhalations, 2 exhalations. On the second exhalation, release tension - relax.

“Tank”. 1st phase - tension: In a sitting position, arms are bent at the elbows and moved 90 degrees forward at the waist. Fingers clenched into fists, palms up. It’s as if we are squeezing ourselves from the sides with force. It becomes difficult to breathe (passive breathing, as it happens). Phase 2 - relaxation: Relax. Move your arms, relax your armpits.

Gymnastics complex for joint flexibility.

1. "Compass". Walking on straight legs. You need to walk without bending your knees. Movement only in the hip joint, depicting a compass.

2. “Punishment.” Starting position - standing straight, legs together, feet parallel to each other. Bend your legs alternately at the knee, hitting your buttock with your heel, first with your right, then with your left. Make sure that during bending the knee remains at the same level as the knee of the straightened leg. Do: 30 times (15 times with each leg).

3. “Vanka-Vstanka.” Tilts in different directions. Starting position - standing, feet shoulder-width apart, feet parallel to each other, hands on the belt, thumbs and elbows pulled back:

A) Tilt your body forward as much as possible (while pushing your chest forward, your shoulders back);

B) return to i/n. Bend as far back as possible;

D) return to i/n. lean as far to the right as possible;

E) return to i/n. Lean as far as possible to the left;

G) return to i/n. Make 6 circular movements clockwise;

I) return to i/n. Make 6 circular movements counterclockwise;

Do the exercise smoothly, slowly, without bending your knees.

4. Bend to the side with arms outstretched. Starting position - standing, feet shoulder-width apart, feet parallel to each other, arms along the body. Bend down with your right side, touching the floor with your right hand (you can bend your right knee for this), and raise your straight left arm up through the side. Repeat the exercise to the left. This is 1 time. Do: 6 times.

5. Bend forward to the sides. Starting position - standing, legs spread as wide as possible, arms raised and spread to the sides. Breathe. Exhale and bend forward/to the left towards your left leg without bending your knees. At the end of the bend, grab your ankle with your right hand, pressing your head to your left knee. Inhale - straighten up. With a new exhalation, repeat the exercise with an inclination towards the right leg. This is 1 time. Do: 6 times.

6. Tension and relaxation of the abdominal muscles. Starting position - standing straight, legs together, feet parallel to each other. Tighten and then relax your abdominal muscles 6 times in a row without a break. This is 1 episode, make: 6 episodes. Rest after each episode. To control muscle tension and relaxation, place your hands (fingers) on your stomach.

7. Ladushki. Starting position - sitting on a chair, legs extended and raised above the floor. Turn your feet with your soles facing each other, then turn them the other way around. At the same time, do not spread your knees. This is 1 time. Do it 15 times.

8. Three types of foot movements. Starting position - sitting on a chair, legs straightened and raised above the floor. With tense feet, perform a series of movements:

A) vertical swings - 15 times;

B) horizontal swings - 15 times

B) turns clockwise 15 times;

D) the same, only counterclockwise 15 times.

9. Rotation of the shoulder girdle. Starting position - sitting on a chair, arms bent at the elbows, hands clasping the shoulder joint, elbows and shoulders pressed to the chest. Rotate the shoulder girdle, without lifting your elbows, forward 15 times, then back 15 times.

10. Compression of an imaginary spring. Starting position - sitting at the table, elbows resting on the table, arms bent at the elbows. With tension, we lower the right hand and forearm (as if squeezing an imaginary spring) onto the table. When you touch the table, relax your hand. Then repeat the exercise for your left hand. This is 1 time. Do: 8 times.

11. Tilts of the head to the shoulders. Starting position - sitting on a chair. Slowly tilt your head to the right, as if trying to touch your shoulder with your ear. At the same time, do not raise your shoulders. Then, slowly tilt your head to the left. This is 1 time. Do: 15 times.

12. Tilts to one point. Starting position - sitting on a chair. Legs bent at the knees and apart, clasp your knees with your hands (thumbs pointing outward, the rest inward), Elbows spread to the sides. The head is straight. We bend our right shoulder forward to an imaginary point (in the center of the distance between the knees), trying to touch the chin with our shoulder in the final position. At the same time, the head is motionless. We repeat the exercise for the left shoulder. This is 1 time. Do: 8 times.

13. Pushing away walls. Starting position - sitting on a chair. With tense arms, we push away imaginary walls: a) forward - 4 times; b) to the sides - 4 times; c) up - 4 times.

14. Rotate the head in a horizontal plane. Starting position - sitting on a chair. Turn your head horizontally to the right, then to the left. In this case, the chin describes a semicircle. This is 1 time. Do: 15 times.

15. Side turns while sitting. Starting position - sitting on a chair. Place one hand on your knee and the other behind your back. Turn as far back as possible towards your clasped hand. Return to starting position. Swap your hands and repeat the turn in the other direction. This is 1 time. Do: 6 times.

16. Raising and lowering the legs. Starting position - lying on your back. The arms are extended along the body. Raise your legs, bend them at the knees and pull them towards your stomach. Then extend your straightened legs 90 degrees to the floor. Slowly lower your feet to the floor. This is 1 time. Do: 4 times in a row.

17. Horizontal scissors. Starting position – lying on your back. Raise your legs, bring them together and spread them in a horizontal plane. This is 1 time. Do: 15 times.

18. Vertical scissors. Starting position – lying on your back. Raise your legs, bring them together and spread them in a vertical plane. This is 1 time. Do 15 times.

19. Rest. Starting position – lying on your back. Raise your arms up above your head and join them in an inverted lock. Stretch up. Legs straight and extended. Pull your toes towards you, simultaneously with the movement of your arms. Relax. Gently lower your arms along your body. Rest 2 – 3 min.

Let's get up. The set of exercises is completed.

Method of controlled psychophysiological self-regulation.

Now let's get acquainted with one of the unique methods of managing internal resources, which helps to reveal abilities and potential, overcome stress and psychological barriers.

Exercises for liberation:

Take a comfortable position. The techniques can be performed standing, sitting, or lying down, as is more convenient. Standing is more interesting, and you can immediately see what is happening and how. When the exercises are performed while standing, you are immediately convinced of their high effectiveness, because they allow you to get a comfortable state (if desired, even very deeply relax) without the need for a comfortable position.

Pay attention to your head, the features of its position, feel its heaviness. Make several pleasant, repeatable movements for 30-40 seconds.

Shift your attention to your shoulders, feel the movement that arises in your shoulders, follow this movement, do it several times at a pace you like, for 30-40 seconds.

Concentrate your attention on your hips. Make several repeated movements from the “hip” in a pleasant rhythm, for 30-40 seconds.

Shift your attention to your legs, what position they are in, whether it is comfortable. Then do a few pleasant movements at a comfortable rhythm for 30-40 minutes.

Track the movement that brought you the greatest liberation, repeat it several more times.

Then add relaxation exercises:

Exercise 1. “Bridge”.

Close your hands as you feel comfortable, then imagine that your hands are a sliding St. Petersburg bridge (Choose a comfortable image for yourself that will help you achieve movement), give them a mental command to move apart, as if automatically, without muscle effort. For the exercise to work, you need to find a state of internal balance within yourself; for this you need to relax and feel comfortable. Do what is most pleasant for you, go through the options (decline 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.

Starting position of the arms to the sides. You need to close your hands, imagining that your hands are attracted to each other, like two halves of a bridge or magnets.

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

Exercise 2. “Wings”.

Starting position - arms down. You can close your eyes to better feel the movement that is generated in your hands. Watch this movement and help it turn upward. When your hands begin to float up, a lot of new and pleasant sensations arise. Help yourself with pleasant imagery. Imagine that your hands are wings! Wings carry you! Allow yourself to breathe freely. Allow yourself to feel the state of flight.

Exercise 3. “Free body”.

In a relaxed state, a person begins to sway. Feel this freedom, relaxation in your body, it is comparable to a gentle sway on the waves, in the wind, on a journey in endless space.

This technique 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.

Exercise 4. “Tumbleweeds - tumbleweeds.”

Feel your head, take a comfortable comfortable position, relax and follow the movement of your head. Choose a rhythm that is pleasant to you, at which you want to continue the movement, and neck tension eases. You can find a moment when you can, as it were, let go of your head, and then it will “go” automatically.

In the process, you will encounter pleasant points - these are points of relaxation. If in the process you come across painful points, you should massage them lightly and continue moving. You can help yourself find relaxation using horizontal or vertical eye movements, find what is more pleasant for you (for example, describe figure eights).

Exercise 5. “Hedgehog”.

This exercise is aimed at defusing negative emotional states and maintaining a cheerful mood. Relaxation is achieved through tension. You need to tense, for example, your hands, and then relax them as much as possible. Imagine a hedgehog that curls and unwinds.

In the first 2-3 days of training, after performing the techniques (automatic), you need to sit down and just sit for a few minutes passively, as if neutrally (you should not close your eyes immediately, but only if they close on their own). At the same time, there is a feeling of emptiness in the head. (This is a rehabilitation state in which psychological relief and accumulation of new strength occur.)

Impact on biologically active points

Method - Biologically Active Points. This treatment method originated in ancient times (about 50 centuries ago) in the Far East (the territory of modern China, Korea, Mongolia, Japan). In the process of learning about the world and natural phenomena, information about what is useful and harmful for humans was accumulated. Ancient physicians observing the functioning human body, noted certain systems relationships. So one of the systems is the relationship of certain points on the body with internal states person. By applying finger pressure to strictly defined points, you can dose, selectively and directed influence the functions of various organs and systems, regulate vegetative functions, metabolic and recovery processes. There are about 700 such points in total, but the most frequently used ones are about 150. In the mechanism therapeutic effect complex reflex physiological processes lie on the “vital points” (the modern name that summarizes them is “biologically active points”).

The principle of working with biologically active points (BAP).

How to understand that you have found a biologically active point:

Biologically active points have specific features that distinguish them from surrounding areas of the skin: relatively low electrocutaneous resistance, high electrical potential, high skin temperature and pain sensitivity, increased oxygen absorption and a higher level of metabolic processes.

When pressing on these points, as a rule, a peculiar sensation of aching, some distension, numbness, and pain occurs, which is absent when pressing outside these points. The occurrence of these sensations is so constant and obligatory that it serves as a criterion for correctly finding the point.

The points should be found with the greatest accuracy, this will provide a better and longer lasting effect.

Avoid affecting adjacent areas where there may be other points that should not be touched.

Rub your hands before the massage. This will revive the blood circulation in your hands and keep them warm. Carefully feel the point with your fingertip. Please note that when pressing on it, a feeling of pain and aching occurs, which can spread (give) around or to more or distant areas. This is very important for finding the “vital point”.

Acupressure techniques:

Touching or light non-stop stroking

Light pressure using the weight of a finger or hand

Deep pressure, during which a more or less noticeable dimple is formed on the skin in the area of ​​​​the point under the finger

Finger pressure can be horizontal-rotational clockwise or vibrating (slowing down or speeding up), but should always be non-stop. The stronger the impact, the shorter it should be in time.

The accelerating method is characterized by continuous exposure, smooth, slow rotational movements without moving the skin or pressure with a fingertip with a gradual increase in pressure and holding the finger at depth.

In the professional activities of a rescuer, situations often arise that are stressful in nature.

The need to make a quick decision, sometimes a feeling of guilt, not always favorable relationships with the relatives of the victims, psychological incompatibility with colleagues, difficult physical and climatic conditions for performing the task - these and other factors can disturb emotional balance and cause negative experiences. For emotional release and transfer of the psyche to an optimal state that meets the requirements of the situation, the following exercises are recommended.

"Discharge". This exercise consists of alternately pressing four points in the lip area (Fig. 1). It is necessary to massage point 1 with your index finger for three seconds. Then, after a break of 10-15 seconds, press point 2. After the second break, you should simultaneously massage points 3 and 4. The result will be relaxation of the muscles of the whole body. Then you need to sit down, relax, simulating falling asleep, and gradually slow down your breathing, paying special attention to lengthening your exhalation. After 3-5 minutes, many negative sensations will disappear.

"Anti-stress". This exercise also relieves excessive emotional stress." To do this, for three seconds you need to smoothly and evenly press on the anti-stress point, which is located under the chin (Fig. 2). When massaging this point, you will feel a slight ache and burning sensation. After massaging the indicated point, relax, imagine a state of languor, try to evoke pleasant images. After 3-5 minutes, stretching on a yawn, tense and then relax all the muscles of the body.

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"Dots". Sit comfortably on a chair, place your hands on your knees, pressing your thumbs to your index fingers. Clearly mark the place where the fold of skin ends between the index finger and thumb. Here is the “he-gu” point, massaging which tones and improves well-being. Perform the massage for several minutes using vibrating movements of the index finger. The exercise is performed on both hands. When performing this technique, the finger is screwed into the point, which causes a feeling of warmth and burning in it. After this, place your hands on your knees again so that your palm completely covers the kneecap. In this case, the index finger is located in the middle of the cup, and the remaining fingers are pressed against each other. Then ring finger will feel a small depression under the protrusion of the round bone. Find this point and massage it. In this case, you will experience a slight ache. This point (“zu-san-li”) is called the point of longevity or the point from a hundred diseases. Its stimulation allows you to increase the tone of the body, maintain vigor, and maintain the necessary performance.

Self-massage.

Self-massage is used to relax increased muscle tone, relieve emotional arousal and restore the normal state of the body.

1. Massage of the cervical spine.

Using soft, smooth movements, massage the muscles of the cervical spine. This will help improve the general condition of the body, relaxation, and normalize blood supply to the head. Consequently, attention improves, consciousness clears, breathing becomes smooth and deep (Fig. 3).

2. Stroking the neck.

Use your entire palm to massage your neck with light movements from the chin to the collarbone for 2-3 minutes. This will help you relax the anterior group of neck muscles and enhance the effect of the previous exercise 37719006858000022860080010000 (Fig. 4).

Rice. 3 Fig. 4

Massage of the upper chest.

Using your fingertips, massage the front surface of the chest from the collarbone to the armpits. This improves blood circulation, normalizes heartbeat and breathing rhythm. (Fig. 5)

4. Head massage.

Using light circular movements, massage the scalp, as if combing it with a sparse comb. This will give you a feeling of comfort and relieve headache, will improve blood circulation. (Fig. 6)

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Fig.5 Fig. 6

Psychophysiological and psychological effect of flowers

Certain shades of blue promote harmony; light green is refreshing; red and bright yellow excite, while pink evokes a feeling of serenity and happiness.

A color has a calming effect if it has the ability to evoke contemplation, humility, absorption, withdrawal and melancholy. It has a restorative effect if it creates conditions for change, balance, personal expansion, nobility, contentment, understanding and cohesion.

Exciting colors are those that can awaken hope, ecstasy, desire, thirst for action, ambition; free thoughts and feelings, promote achievement, spiritual renewal and growth.

Gray - provides a frank response to external influences (with closure, secrecy). Recommended for overwork and external stress.

Light gray - increases intellectual capabilities.

Black – used as a general tonic for people with poor health. Recommended for weak-willed people. Not recommended for aggressive and stubborn people.

Red - promotes wound healing and reduces inflammation. Has an analgesic effect. Recommended for headaches, dizziness and pain in the spine. Indicated for depression, depression and melancholy. Not recommended for impulsive, restless people.

Pink is a catalyst for good mood and promotes recovery from somatic diseases.

Orange - increases appetite, has a beneficial effect on digestion, stimulates the senses. With dosed exposure, it increases performance. Indicated for apathy and depression. Not recommended for dizziness.

Brown - helps to switch, “relax”. Not recommended if you are prone to motion sickness. Inappropriate if intellectual mobilization is necessary.

Brown-yellow - useful for people who do not receive satisfaction from life, who are in apathy and depression.

Brown - green - useful for people who love to travel, who are on a journey (path).

Yellow - useful for life disappointments and tension in interpersonal communication. Increases the speed of visual perception, increases visual acuity and stability of clear vision, stimulates brain function. Not recommended for dizziness.

Greenish-yellow – helps to get out of depression. Not recommended for motion sickness.

Green - gives confidence, perseverance and endurance. Recommended for nervous breakdowns and overwork. Restores strength in case of insomnia. Indicated for neuralgia and migraine. Reduces the effects of motion sickness and prevents vomiting. Increases visual acuity, normalizes blood and intraocular pressure. Provides an increase in mental performance, promotes concentration.

Blue-green (sea wave) - provides control over thoughts and actions, useful for impulsive, emotional people. Strengthens strong-willed aspirations, recommended for people with low self-esteem.

Blue - dispels obsessions, reduces hyperactivity, soothes rheumatic pain, has an anti-emetic effect, and is an analgesic. Reduces anxiety levels.

Blue - reduces hyperactivity, restores strength during deep experiences, relieves pain, promotes sleep.

An important factor is also a person’s individuality. A color that is mildly stimulating to one person may excite another. Or the color that calms in one case will not produce any effect in another situation.

Take a comfortable, comfortable position, relax. It is best to do this exercise lying down, it is achieved desired effect relaxation.

Choose one of the suggested colors:

Red if you need strength and endurance.

Orange if you want to attract other people's attention to your business and personal life.

Yellow, if you want to develop your intuition, you need new ideas and concepts.

Green if you want to feel more empathy and love for your neighbor.

Blue if you are feeling stressed and need relaxation.

Blue if you want to generate more creative ideas and are looking for original concepts.

Purple if you are trying to find unique, innovative ideas, such as coming up with a revolutionary concept or creating an invention.

Imagine this color as a pyramid above your head. Calmly watch this pyramid, it slowly begins to descend. Feel how it penetrates you. It passes through your body, dissolving and cleansing it of negative emotions and moods. Feel yourself in the center of this colored pyramid. Enjoy its properties and absorb them into yourself.

Now let the chosen color wash you from head to toe, that is, from the top of your head to your feet. Imagine a stream of this color flowing through you and eventually flowing out into a sewer pipe. Then check yourself. If you still feel the remnants of negative feelings in any place in your body, direct the color flow there and wash that area.

Finding the desired color quality. This can be done mentally, out loud, or in writing. Take five minutes to acknowledge the color red within you and its properties. Your statements should be concise, stated in simple words in the present tense and formulated in the form that is most suitable for you. Have faith in your words as you speak them or write them down. Let go of any doubts and put all your mental and emotional energy into affirmations.

Aroma therapy

The influence of odors on the mental and physical state of a person has been known since ancient times. The first evidence that people learned to extract fragrant substances from plant materials dates back to approximately the 5th century. BC. The poem about Gilgamesh of Sumer says “the smells created by the burning of cedar and myrrh should appease the gods and instill in them a good mood.” Confucius writes about the meaning of a good smell: “Your virtue is like a perfume that imparts beauty and satisfaction not only to your heart, but also to those who know you.”

Aromas help a person fight many ailments, then we will describe some of them, and also dwell on the methods of using essential oils.

Ways to use essential oils

Aromatherapy baths.

The effect is achieved through hot inhalation with simultaneous administration of oils through the skin. The bath temperature should not exceed body temperature, and the duration of this procedure should not exceed 15 minutes. The amount of essential oils per 1 bath is 7-8 drops, and since essential oils do not dissolve in water, they must first be mixed with an emulsifier, which can act as regular milk, cream or kefir.

Before taking such a bath, you need to wash yourself, and after finishing the procedure, do not rinse, get wet with a towel and rest for a while.

The course of taking baths should begin with a minimum number of drops of 4-5, gradually increasing by 2 drops to the required volume of 13-15, then the number of drops is reduced by 2 each time. The course usually lasts 1.5 months with taking baths every other day. If you take a bath not according to the course, but according to how you feel, stick to the optimal dose of 7-8 drops per bath.

Inhalations.

Hot and cold inhalations are taken for diseases of the upper respiratory tract, bronchi, lungs, to influence the psycho-emotional sphere.

For hot inhalation in a 0.5 liter container. add 3-5 drops of essential oils (it is recommended to start with 1-2). Then, covered with a towel, lean over the solution and inhale the vapors for 7-10 minutes. During the procedure, the eyes must be closed.

It must be remembered that hot baths are contraindicated in acute attacks of bronchial asthma. In these cases, cold inhalations are used - inhalation of essential oils applied to a strip of paper, a handkerchief, a clay medallion (no more than 2 drops), or an aroma lamp. You can scent your pillow with a suitable oil (2-3 drops), which will also normalize your sleep.

Compress.

Very effective method to relieve pain and reduce inflammation. A hot compress can be easily prepared by filling a cup with hot water and adding 4-5 drops of aromatic oil. Then dampen a folded piece of cotton or flannel cloth and wring it out excess water and apply to the sore area until the tissue cools to body temperature, then repeat. Hot compresses are especially useful for back pain, rheumatism and arthritis, abscesses, ear pain and toothache. Cold compresses are prepared in the same way, only instead hot water used very cold. This type of compress is useful for headaches (apply to the forehead or back of the neck), sprained ligaments and tendons, and other local swelling caused by inflammation.

Aroma lamps.

The upper porcelain cup is filled with water and 5-7 drops of essential oil are added. A candle lit at the bottom of the lamp heats the water and the aroma of essential oil spreads throughout the room.

Before carrying out this procedure, it is necessary to ventilate the room, and use the lamp itself when closed windows. It is usually recommended to use the lamp from 20 minutes to 2 hours; using the lamp for more than this time does not make any sense.

Do not let the water boil, and add water to the cup from time to time. After use, it is necessary to rinse the remaining essential oils so that the oils do not mix later.

For insomnia, depression (massage, inhalation, aroma lamp, bath): chamomile, lavender, ylang-ylang, fir, myrrh, birch, basil, lemon balm.

For irritability, increased excitability and fear (massage, inhalation, aroma lamp, baths): oregano, mimosa, lemon balm, mint, valerian, ginger, fir, iris, myrrh, anise, coriander, basil, cinnamon, geranium, nutmeg.

For vegetative-vascular dystonia (massage, inhalation, aroma lamp, bath): rosemary, lemon, geranium, lemon balm, oregano, sage, eucalyptus.

For anxiety (aroma lamp, bath, inhalation): basil, bergamot, ylang-ylang, lavender, incense, juniper.

For headaches (aroma lamp, massage, compress): grapefruit, lavender, peppermint, rose, rosemary, rosewood, chamomile, sage, eucalyptus.

For dizziness (bath, inhalation): lavender, peppermint.

For depression (bath, massage): basil, bergamot, grapefruit, ylang-ylang, lavender, rose, sandalwood, clary sage.

For migraines (compress): basil, lavender, peppermint, chamomile, sage.

For nervous exhaustion, overwork, general weakness (aroma lamp, bath, massage): basil, grapefruit, ylang-ylang, ginger, cinnamon, lavender, peppermint, patchouli, rosemary, pine, thyme, sage.

For nervous tension and stress (aroma lamp, bath, massage): orange, sweet orange, basil, bergamot, geranium, ylang-ylang, cedar, cypress, cinnamon, lavender, incense, mandarin, juniper, peppermint, petitgrain, rose, rosemary , rosewood, chamomile, sandalwood, pine, thyme, sage.

For shock (aroma lamp, bath, massage): lavender, valerian.

For poisoning (taken orally): anise, lemongrass, tea tree, lemon, cypress, juniper, birch.

For low immunity (baths, oral administration, massage): lemon, orange, myrtle, oregano, eucalyptus, birch.

For injuries, sprains, dislocations (massage, compresses): juniper, ginger, lavender, sage, pine, cedar, rosemary.

For open wounds (apply oil pure and diluted): geranium, lavender, rose, rosewood, myrrh, sage.

For hematomas, bruises (compresses, massage): chamomile, sage, mint, lemon, cypress, lemon balm, juniper.

For insect bites (compresses, oil application): lavender, sage, lemon, geranium, eucalyptus, sage, tea tree.

Therapeutic effects of music on the psychophysiological state of a person

Art actively influences the spiritual world of people, and through it, their physical condition. Of all the arts, music has the widest and longest-standing use in medicine.

Music, according to modern researchers, has a healing effect on humans. It, as a rhythmic stimulus, stimulates the physiological processes of the body, occurring rhythmically, both in the motor and vegetative spheres.

Music acts both as a means of distraction from disturbing thoughts and as a means of calm. Music is of great importance in the fight against overwork. Music also helps to throw out accumulated energy, which we often see at all kinds of concerts where people dance and enjoy it. Music can set a certain rhythm before starting work, or set the mood for deep rest during a break.

Art comes to the rescue as an additional remedy in the treatment of somatic diseases.

Recognizing the profound effects of music on the senses and emotions, Pythagoras had no hesitation about the influence of music on the mind and body, calling it “musical medicine.” Pythagoras had such a clear preference for stringed instruments that he warned his students against allowing their ears to listen to the sounds of flutes and cymbals. He further argued that the soul should be purified from irrational influences by solemn singing, which should be accompanied by the lyre. The lyre was considered a symbol of the human constitution, the body of the instrument representing the physical body, the strings representing the nerves, and the musician representing the spirit. Playing on the nerves, the spirit thus created the harmony of normal music, which, however, turns into disharmony if human nature is corrupted.

For overwork and nervous exhaustion - “Morning” and “Solveig’s Song” by E. Grieg; “Polonaise” by Oginsky, “Dawn on the Moscow River” by Mussorgsky, “Pavane” by Ravel, “Symphony No. 1, part. 2” by Kalinnikova, Aria from “Brazilian Bahiana No. 5” by Villa Lobosa, “Adagio” by Albinoni, etc.

For a depressed melancholy mood - “To Joy” by Beethoven, “Aue Mala” by Schubert, “Anitra’s Dance” by Grieg, “Dance of the Sugar Plum Fairy” and “Dance of the Shepherdesses” from the ballet “The Nutcracker” by Tchaikovsky, “Little Night Serenade, Allegro” by Mozart, “ Spring, Allegro" by Vivaldi and others.

With pronounced irritability and anger - “Pilgrim Choir” by Wagner, “Sentimental Waltz” by Tchaikovsky, “Scene by the Lake. Swan Lake by Tchaikovsky, Adagio by Albinoni, Piano Concerto No. 2 by Rachmaninov, Aria from the Brazilian Bahiana No. 5 by Villa Lobos, etc.

With a decrease in concentration and attention - “The Seasons” by Tchaikovsky, “Moonlight” by Debussy, “Dreams” by Schumann, “Symphony No. 5 (Reform)” by Mendelssohn, etc.

Classical melodies such as Tchaikovsky's Barcarolle, Wiese's Pastoral, Leclene's Sonata in C major, part 3, Saint-Saëns' Swan, Tchaikovsky's Sentimental Waltz, Für Elise and Moonlight Sonata have a relaxing effect. » Beethoven and others.

The tonic program is implemented with the help of: Monty, “Cumparsita” by Rodriguez, “Adelita” by Purcell, “Waltz of the Flowers. The Nutcracker" by Tchaikovsky and others.

As for modern music, it certainly affects our mental state. Lyrics can make you happy, happy, or sad. They can stimulate action or, on the contrary, inhibit it. They can combine, all this is individual for everyone. Pay attention to what music you listen to. What emotions does it evoke in you? What music brings with it, and what strings of your heart it plays on. Through this analysis, you will be able to understand what part of your life is voiced and manifested by music.

Music therapy is rarely the only treatment modality; usually it is one of the independent (to a greater or lesser extent) methods included in complex therapy. The combination of music therapy with autogenic training, aromatherapy and other relaxation methods is widely used.

CONCLUSION

It has long been known about the relationship and mutual influence of the physical and psychological, “soul and body.”

A more relaxed state of muscles and calm breathing will provide similar sensations in the psychological sphere: we will be more stable and calm emotionally (not 100%, of course, but calmer than initially). This means that it will be possible to act with a “clear mind and a cold heart”, without causing additional stress with your own experiences. For long periods of time, people working in extreme situations are often in the grip of negative emotional states associated with anxiety, anticipation of the unknown, dissatisfaction, anger, etc. The inability to reduce the severity of the experience of adverse effects is fraught with the fact that it has a destructive effect on the body, physical and mental state.

This methodological guide well reveals a picture that explains the need to change your physiological or psychological state as soon as possible in simple and accessible ways. Now you know how to do this using various simple means, for example, indulging in memories of some positive life events, or simply breathing deeper and more slowly.

There are many scientific and popular science books, publications, and methods that provide guidance on self-regulation.

The peculiarity and relevance of this manual is that it brings together traditional and non-traditional self-regulation techniques, which are self-help in the prevention of those ailments that are often undesirable companions to such an important and difficult profession as a rescuer. The profession of a rescuer 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.

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General characteristics of methods and techniques of mental self-regulation

1. The concept and essence of mental self-regulation

WITH scientific point From a perspective, the concept of “mental self-regulation” can be considered in the broad and narrow sense of the word. Mental self-regulation in a broad sense means one of the levels of regulation of the activity of living beings, which are characterized by the use of mental means of reflecting and modeling reality. With this interpretation, the concept of “mental self-regulation” is used to characterize any aspects of life, including purposeful human activity and behavior (O.A. Konopkin, V.I. Morosanova, etc.).

In this manual, due to its applied focus, the concept of mental self-regulation is considered in a narrower sense as an arbitrary and purposeful change in individual psychophysiological functions and the mental state as a whole, which is carried out by the subject himself through specially organized mental activity. With the help of mental self-regulation, conscious, deep self-control develops, a person’s internal psychophysiological and personal resources are revealed, giving him relative freedom from circumstances even in the most difficult life situations.

Conceptually, mental self-regulation is based on the thesis of the unity of the psyche and body (soma), which implies that mental states can be controlled through changes in the physical state of the subject and vice versa.

Any of the PSR methods, to one degree or another, affects the levels of regulation initially inherent in a person.

WITH knowledgeable , volitional mental level of regulation, characteristic of a person (the highest level of regulation).

Unconscious the level of mental regulation, which can include, on the one hand, innate reflexes and instincts, conditioned reflexes (developed throughout life). On the other hand, if we consider the psychoanalytic concept of S. Freud, this level of regulation of human behavior is carried out through emotions.

Regulation at the level of activity of the autonomic nervous system . The autonomic nervous system is a part of the nervous system that controls the work of all internal organs without the participation of consciousness, automatically responding to changes in the external and internal environment. This part of the nervous system, in turn, consists of two divisions - parasympathetic and sympathetic. In the most general form, we can say that sympathy prepares us for active, intense activity. It is this department that is responsible for the fact that in a state of stress, adrenaline is released into the blood of a person, blood vessels constrict, the heartbeat quickens, and fear, anger, etc. appear at the emotional level. The parasympathetic department of the autonomic system acts as a counterweight - its activation helps the body rest and accumulate resources for further activities. With an increase in parasympathetic tone, digestion is activated, we become sleepy, etc.

The autonomic nervous system controls the most ancient in terms of evolution biochemical level regulation : the production of hormones, enzymes and other biologically active substances, which in turn change the activity of cells, organs and systems of the human body.

RPS includes three main modules:

· changes in skeletal muscle tone and breathing;

· active inclusion of ideas and sensory images;

· use of the programming and regulating role of the word.

In most RPS techniques, these modules are used simultaneously.

The advantages of mental self-regulation include:

· the ability to master methods during self-study;

· speed of absorption;

· simplicity of conditions for conducting classes;

· effectiveness after the first lessons;

· versatility of use in different life situations.

Mental self-regulation makes it possible to:

· effectively and independently deal with stress, form an anti-stress way of thinking;

· get rid of anxiety, fear and depression;

· reveal internal resources and expand the potential of the intellect;

· gain self-confidence and the ability to control emotions;

· increase efficiency, develop creative abilities;

· learn to relax deeply and have a good rest in a short time;

· develop the ability to quickly make optimal decisions in difficult situations;

· improve your quality of life.

In the studies of L.G. Dikaya has shown that for people with different individual psychological characteristics, different PSR methods are preferable. The core of “natural” stable styles of self-regulation is the specificity of autonomic regulation (predominance of sympathetic or parasympathetic tone) and levels of vertivity (predominance of extraversion or introversion).

Depending on the nature of this relationship, four types of individual styles of self-regulation appear, differing in the degree of expression of indicators of ergo/trophotropic response (according to the sympathetic or parasympathetic circuit) and extra/introversion: harmonious, economical, accumulative and costly. These characteristics determine the prevalence and effectiveness of various forms of self-regulation (volitional, emotional; voluntary and involuntary means of self-regulation) in different people.

V. Capponi, T. Novak draw attention to the fact that as an intuitive diagnosis the most effective method for a specific person, you can use the principle of “pleasure-displeasure”: “... act without violence against yourself (according to the principles of the teacher of peoples J. A. Comenius and the great teachers of yoga) so that the process of cognition and self-education is a pleasure for you.”

The methods and techniques of PSR discussed in the manual are intended for practically healthy people without pronounced somatic complaints and mental disorders.

The effectiveness of mastering exercises directly depends on the presence of interest and willingness to spend energy and time on self-improvement. Increasing the success of training is facilitated by the preliminary selection of a specific psychological problem (character traits, relationships with a specific person), which will subsequently be resolved using the mastered methods, since in this case the internal motivation for classes increases sharply.

Exercises are carried out in a quiet environment. Loose clothing, the ability to sit or lie down comfortably, and the absence of interference are recommended. As you master the skills and bring them to automaticity, the exercises can be used in almost any conditions. If necessary, class time can be reduced to a few minutes. Group classes on self-regulation are also possible, which especially concerns its active methods.

The only compelling factor in the training is its systematicity, without which, as we know, it is impossible to achieve the training effect, although some techniques (the most “organic” for a person) can be comprehended in a very short time, as a kind of “insight”.

In many cases, the limitation for mastering techniques can be the expectation of instant and stable results. As a rule, success comes in waves: after breakthroughs, there may be periods of subjective feeling of stagnation. It is necessary to be prepared in advance for such periods.

Belief in yourself and your strengths contributes to the success of classes. Any technique can be presented both as very simple and as very complex. Sometimes authors insist on the complexity of the technique, thereby unconsciously maintaining a sense of self-importance. While respecting their opinion, it is still more useful to adopt the mental attitude: “The truth is simple!”

2. Techniques of mental self-regulation

2.1 Relaxation

Relaxation techniques help a person who is physiologically adapted to survive in a dense forest to live a better life in a civilized environment. Despite the fact that over the past fifty thousand years the human lifestyle has changed radically, the basic physiological reactions of the body have remained at the same level. IN natural conditions When faced with a stressful situation, an individual resorts to tactics common to all mammals: flight or aggression. In the conditions of civilization, natural psychophysiological mechanisms work idle and adrenaline surges lead to the accumulation of tension.

One of the ways to overcome internal tension is through relaxation, that is, more or less conscious relaxation of the muscles. When muscular tension decreases, nervous tension decreases along with it, so that the state of relaxation in itself already has a psychohygienic effect.

In the future, the state of relaxation is used as a base when performing exercises that help deepen self-knowledge and improve mental and physical condition. The criterion for proper learning is whether the lessons are enjoyable and whether the wellness even after a long time after finishing the exercises, as if “cleaned” from the inside. As mentioned above, different relaxation techniques are suitable for different people.

Preliminary exercises for muscle tension and relaxation.

This technique is based on the basic knowledge that significant tension in a certain muscle group is naturally followed by relaxation.

Take a cylindrical object with such a diameter that you can wrap your fingers around it. Holding this object in your right, dominant (left-handed - left) hand, squeeze it so tightly as if you are going to crush it with your fingers. Watch what happens to your hand. You will feel the tension not only in your fingers, but also in your forearm. When it becomes unbearable to endure, unclench your fingers. When performing the exercise, it is not necessary to hold the object suspended. It is better if the object is in a stable position (for example, you are positioned on the floor and squeezing the leg of a chair).

After tensing the corresponding muscle group, relaxation is natural - let your hand hang freely or rest on your knee. Compare the feeling of relaxation with previous feelings of tension. In the same way, observe the tension in your leg muscles. Sit on the floor, rest your hands on it behind you and, raising your leg, press your foot against the wall; press on it as if you want to move it. Watch for muscle tension in your leg, as well as in your back and arms. When you feel exhausted, lie down on the floor and notice the sensations in your limbs.

Learning to distinguish muscle tension from relaxation is a necessary condition for preparing for any relaxation technique.

Express relaxation according to V. Capponi, T. Novak.

Lie down comfortably (clothing should in no case restrict your movements; it is better to have bare feet). You can cover yourself with a light blanket. Close your eyes, “lie still,” and watch the thoughts that arise in your head. Don’t chase away the mental images, let them do what they want. Conjure up some pleasant idea (remember something or fantasize a little) and watch it like a movie. If unpleasant visions continue to appear in the future (for example, memories of such trivial things as a stampede on a bus, or something really serious), do nothing. Don't try to get rid of them by force of will.

Having bent your legs in the shape of the letter “L”, pat them from bottom to top and back - thereby you will relax the muscles. After taking a deep breath, hold your breath. Without exhaling, draw in your stomach and press your protruding lumbar vertebrae to the mat on which you are lying. Fix this position (lie like this until it becomes a burden for you). Exhale and relax completely. Lie still for a while. Repeat this exercise three times. After inhaling, hold your breath in your chest for as long as possible. After exhaling, lie down in a relaxed state (do not forget to start breathing again, but do not influence your breathing, let the body breathe on its own). Repeat this three times.

After inhaling, hold your breath and, crossing your arms, hug yourself by the shoulders, squeezing them as tightly as possible. Once you have enjoyed it, exhale and relax. You can leave your hands in the same position. Lie down for a while. Continue to hold your arms in the “hug” position (if before you were lying with them stretched along your body, then return to the indicated position). With your knees bent, if it is more comfortable, sway from side to side. Unclench your arms and, remaining in a lying position, feel relaxed.

Don't rush to finish relaxation. Lie as long as you want. Then stretch, as if after waking up from sleep, and, slowly opening your eyes, slowly sit up.

Relaxation with focus on breathing.

This approach involves physiological muscle relaxation with each exhalation. Make yourself comfortable in a lying position (subject to all basic requirements: rest, loose clothing, moderate air temperature). Slowly close your eyes. Watch your breathing. With each new exhalation, you enter deeper and deeper into a state of relaxation. Do this until you feel that you have reached the deepest stage of relaxation that your body requires.

You lie relaxed, aware that your breathing has become calmer and deeper. You feel relaxed throughout your body. You lie motionless, limp, experiencing pleasant sensations. You feel that calm and relaxation have touched your soul. You enjoy feelings of peace and carefreeness. The body itself will let you know when it feels alert enough. Relaxation will no longer bring pleasure, and you will want to return to an active, cheerful state. Take your time with this, slowly stretch and also slowly open your eyes. Whenever you want, sit down. Then exhale quickly.

Relaxation with elements of meditation according to Shakti Gawain.

Lie on your back. Hands are extended along the body or clasped on the stomach. Close your eyes, breathe calmly, quite slowly and deeply. Imagine that your crown is illuminated with golden light. Take a slow, deep breath in and out. Repeat this five times (the number of repetitions in all cases can be reduced to 3), paying attention to the luminous spot, until you feel that the light is coming from your crown.

Turn your attention to your neck. Imagine that she, too, emits a golden glow. Focusing on this radiation, slowly inhale and exhale 5 times. Mentally focus on the center of your chest. Imagine the radiance emanating from it. Inhale and exhale deeply again 5 times. Feel the energy growing in you.

Bring your attention to the solar plexus, imagine a spot of golden light around the depression above the stomach. Slowly inhale and exhale air from it. Repeat this 5 times. Now imagine a light around your pelvis. Take 5 breaths and focus on the feeling of light energy being released and growing. Finally, imagine a glow around your feet and focus your attention on it for 5 breaths. Now imagine all six shining spots at the same time. Your body resembles a string of precious stones that radiate energy.

Breathe deeply and as you exhale, imagine how energy spreads across the surface of the left side of your body from the crown to the lower limbs. As you inhale, imagine the reverse process - how it flows along the right side of the body to the crown. Allow this energy to circulate in this manner three times. Then, while exhaling slowly, imagine how the flow of energy moves from the crown of the head along the front of the body to the lower limbs. As you inhale, feel it move down the back of your body to the crown of your head. Let it circulate in this manner three times as well.

Now imagine energy accumulating at your feet; allow it to move slowly up the central part of the body from the lower extremities to the head, and then in the opposite direction - along the surface of the body to the lower extremities. Repeat this procedure as long as it gives you a pleasant feeling.

Come out of the state of relaxation slowly, allowing your body to adjust to the rhythm of everyday life.

Progressive muscle relaxation by J. Jacobson.

This relaxation method is suitable for those people whose muscles are tense to such an excessive degree that no other exercises are able to eliminate their overtension. Modern life, according to Jacobson, is replete with reasons for neuromuscular tension, which tends to escalate and be accompanied by increased mental stress and irritability. If a person, being in such a state, tries to relax, he often achieves the completely opposite result. General relaxation (especially if overstrain is also experienced at the mental level) is only possible with relaxation of all skeletal muscles.

Exercises are carried out in a lying position; It is advisable not to be disturbed during classes. If you are distracted by inevitable monotonous external stimuli (the passage of a clock, the noise of a refrigerator, the hum of trams passing by, etc.), it is recommended to carry out a mental attitude: “The surrounding sounds do not interest me, they are indifferent to me, they do not bother me” (the phrase is formulated in individually). The room should be at a comfortable temperature for you.

Before starting each exercise, make yourself comfortable in a supine position. The arms lie motionless along the body, palms down, legs slightly apart. Some authors recommend placing a small pillow or bolster under your spread knees, which promotes better relaxation of the leg muscles. Lie quietly and slowly close your eyes. The slower you close them, the faster you will achieve calm.

Relaxation of arm muscles.

Lie quietly in the starting position for about five minutes. Then bend your left hand at the wrist so that your palm is vertical, hold it in this position for several minutes; the forearm remains motionless. Watch for a feeling of tension in the muscles of your forearm. Relax your hand, allowing your hand to fall onto the blanket under its own weight. Now your hand cannot help but be relaxed - after such muscle tension, relaxation is a physiological need. For a few minutes, notice the feeling of relaxation in your hand and forearm. Repeat this exercise again. Then spend half an hour at rest. The most important thing is to learn to recognize feelings of tension and relaxation.

The next day, repeat the previous exercise. After the second relaxation of the hand, bend it at the wrist in a direction away from you (that is, differently than before), fingers down. Relax for the rest of the hour.

Today you are resting. Do only relaxation, while paying attention to the sensations in your left hand (is it relaxed or do you feel tension in it from time to time?).

Let’s add to the first and second exercises the experience with the elbow joint flexor. Bend your left arm at the elbow at an angle of 30°, that is, lift it from the blanket. Repeat this operation three times for about 2 minutes, followed by relaxation for several minutes. Relax for the rest of the hour.

Repeat all previous exercises. Then we will train the triceps. You will achieve tension in this muscle if, placing a stack of books under your forearm, you forcefully press on them with your lying hand. Alternate tension and relaxation three times (for relaxation, move your hand away from your body, behind the books you use as an aid). Relax for the rest of the hour.

An hour of repetition. Do the four exercises you know for your left hand.

This exercise will show you how successfully you have mastered all the previous ones. Your task is to lie quietly with your arms extended along your body. You will achieve tension without moving your left hand, solely by concentrating your attention on it. Focus on tension for about half a minute, then release it into relaxation. Repeat this several times. Relax again for the rest of the hour. In the future, do the same with your right hand (that is, seven exercises in total).

Leg muscle relaxation .

You can start by repeating the arm exercises, but this is not at all necessary. If you have already learned to recognize tension and relaxation in each muscle group and are able to control these processes, then you can immediately begin relaxation. So, relax your whole body, you will train only your legs (first the left, then the right).

Bend your leg at the knee - tense the muscles in the upper leg and below the knee. We train in a threefold alternation of tension and relaxation. And now, on the contrary, we bend the limb, with the toe towards us. Calf tension and relaxation. Tension and relaxation in the upper thigh - the trained leg hangs from the bed (sofa, etc.), thereby achieving tension. Then return your leg to the starting position and focus on relaxing. Tension in the lower thigh is achieved by bending the leg at the knee. Tension in the hip and abdomen - elevate your leg so that it is only bent hip joint. Tension of the gluteal muscles - placing several books under your knee, press hard on them.

Discharge these six exercises with one or two repetition sessions, or provide one session devoted exclusively to relaxation.

Relaxation of the trunk muscles .

Abdominal muscles - perform as follows: either consciously draw the stomach into ourselves, or slowly rise from a lying position to a sitting position. Muscles located along the spine - tension is achieved by bending and arching in the lower back (while lying on your back).

Muscles of the respiratory system. Before starting the exercise, it is recommended to do about half an hour of general relaxation. Then take a series of deep breaths and exhalations. At the same time, you will constantly feel the tension that arises in the chest when you inhale (it is possible that at first you will only notice tension under the sternum; thanks to training, you will easily learn to recognize it in other parts of the chest). Once you understand the general pattern of tension during deep breathing, you will be able to identify it during normal breathing. The purpose of this exercise is not to control breathing (as in other relaxation methods), rather on the contrary - we are talking about freeing this process from the arbitrary influence of volitional factors, so that it functions absolutely spontaneously.

Relaxation of the shoulder muscles. Involves the acquisition of several skills. By crossing your arms outstretched forward, you will fix the tension in the front of the chest; by rotating the shoulders back - tension between the shoulder blades, by lifting them - tension on the sides of the neck and in the upper part of the shoulders themselves. Tension in the left side of the neck is achieved by tilting the head to the left, in the right - to the right. It is fixed in the front and back sides when the head is tilted forward and backward. This shoulder relaxation exercise can be done in one step, but it can also be done in stages.

Generally, trunk relaxation exercises should be carried out for about a week (if you find it necessary to consolidate some skills, in this case, consider classes devoted exclusively to relaxation).

Relaxation of eye muscles .

Tension in the forehead area is achieved by shifting the skin on the forehead into wrinkles. Tension of the eyelid muscles - we move the eyebrows, the eyes are tightly closed. Voltage oculomotor muscles- at the same time we feel tension in the eyeball. With our eyes closed, we look right, left, up, down. We train until we are able to clearly recognize tension, and thereby get rid of it (that is, relax these muscles).

Tension of the extraocular muscles - having mastered the previous exercise, open your eyes and watch what happens when you look from the ceiling to the floor and vice versa. Feel the tension and relaxation.

Relaxation of facial muscles .

Gritting your teeth, observe in every detail the tension accompanying this. Relax. Repeat the exercise several times. Open your mouth. What muscles tensed during this? You should feel the tension before ears, but only more deeply. Bare your teeth, watch the tension in your cheeks. Relax. Round your mouth as if to say “oh!”, feel the tension, then relax your lips. Moving your tongue back, watch the tension and relax.

Relaxation of mental activity .

A quarter of an hour after complete relaxation, imagine (with your eyes closed) that you see the ceiling and floor of the room in which you are. If what you imagine is effective, you will feel the same muscle tension that you would experience when performing this task “in reality”. Relax for five to ten minutes. Then imagine a wall to your left and to your right. The goal is to develop the ability to cause intense mental image, and thus tension in the corresponding muscle groups.

Later (again after relaxation), imagine that a car is driving past you. You can practice in a similar way with any moving objects; you can imagine that a train is going by, a plane or a bird is flying by, a ball is rolling, etc. Having felt the tension in your eyes when mentally imagining moving objects, focus on imagining tension in the eye muscles when “observing” stationary objects, for example, imagine yourself reading a book. - or books. This approach leads to “cleansing thoughts” - already during or after the exercise you will feel that your thoughts have calmed down, have stopped worrying you, none of them flashes in your brain.

Jacobson's Progressive Muscle Relaxation Timeline (is a recommendation)

2.2 Breathing exercises

Since ancient times, the close 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 necessary condition for achieving the desired mental states.

Breathing is a universal tool that allows you to regulate the tone of the central nervous system over a wide range: from deep inhibition to a high level of mobility. By adjusting the depth of inhalation and exhalation, the length of the pause on inhalation and exhalation, as well as using different parts of the lung volume (upper, middle or lower) when breathing, you can consciously control the tone of the body.

If it is necessary to achieve muscle relaxation, calm the nervous system, and relieve excessive excitement, it is advisable to reduce the duration of inhalation, increase the time of exhalation and increase the pause and retention after it, and the breathing itself should be abdominal (or diaphragmatic) (see exercise below). To increase the tone of the body and mobilize the nervous system, on the contrary, they practice an extended inhalation and a pause during inhalation, reducing the exhalation time, using mainly the upper and middle sections of the lungs. The condition for proper performance of breathing practices is the absence of excessive effort when inhaling, when a person tries to capture more air. In this case, a state of hyperventilation may develop (dizziness, palpitations, etc.). In this case, the exercise should be stopped and in the future not make such excessive efforts when inhaling.

In classical yoga, there is a system of breathing exercises developed in detail and tested by centuries of experience, called Pranayama.

Full breath.

Full breathing combines three types of breathing - upper, middle and lower. It has a powerful physiological effect on the autonomic nervous system, normalizes metabolism, and helps optimize the psycho-emotional state.

Exhale. Fill with air using diaphragmatic breathing bottom part lungs (the abdomen increases). Then, continuing to inhale, expand chest, and air enters the middle part of the lungs. Finish your inhalation with clavicular breathing, filling the upper part of your lungs with air. Thus, inhalation during full breathing occurs smoothly, without jerking, in a wave-like manner. After doing this, there may be a short pause and begin to fully exhale in the same sequence as inhalation, that is, first the lower exhalation occurs with the abdomen drawn in, and then the middle and upper exhalation with the simultaneous lowering of the ribs and collarbones. The exhalation time with correct full breathing is approximately 2 times longer than the inhalation time. Repeat 5 times.

When performed correctly, a feeling of peace, tranquility arises, the pulse rate decreases and blood pressure, performance increases.

2.3 Autogenic training

Autogenic training (AT) is a method aimed at restoring the dynamic balance of the system of homeostatic self-regulatory mechanisms of the human body, disturbed as a result of stress. The main elements of the method are a combination of muscle relaxation training, self-hypnosis and self-education (autodidactics).

Immersion in a state of autogenic relaxation (relaxation) through the use of special exercises (“heaviness” and “warmth”) provides good neuropsychic rest and is the basis for various effective formulas of self-hypnosis, including instilling in oneself mental balance, vigor, good mood, composure, determination , good performance and other valuable qualities bordering on a restructuring of worldview, that is, a restructuring in the desired direction of attitude towards oneself, others and the world around us.

Autogenic training helps reduce emotional stress, anxiety and discomfort. Under the influence of AT, mood improves, sleep normalizes, and the body and personality are activated. With the help of AT, you can solve the problems of strengthening will, correcting some inappropriate forms of behavior, mobilizing a person’s intellectual resources, resting, and recuperating in a short time.

Autogenic training can be used for preventive purposes; relieving the effects of stress and neurotic conditions; treatment of neurotic conditions, functional disorders nervous system (neurasthenia, hysteria, mental impotence or frigidity, emotional abnormalities - depression, mental disinhibition, vegetative-vascular dystonia, etc.); treatment of adaptation diseases (psychosomatic disorders: arterial hypertension, bronchial asthma, peptic ulcer gastrointestinal tract and etc.).

The emergence of autogenic training as independent method and the term itself is usually associated with the publication by Schultz of the monograph “Das Autogene Training” (1932). Purposefully studying the complex of bodily sensations accompanying the hypnotic state, Schultz established that the subjective feeling of muscle heaviness is a consequence of a decrease in the tone of skeletal muscles, and the sensation of warmth is a consequence of vasodilation. Schultz's main merit lies in proving that with significant relaxation of the striated and smooth muscles, a special state of consciousness arises, which allows, through self-hypnosis, to influence various, including initially involuntary, functions of the body. As a rule, the first (lowest) and second (highest) stages of AT are distinguished.

The first stage includes six classical exercises, the conventional names of which are: “heaviness” (“muscles”), “heat” (“blood vessels”), “breathing” (“lungs”), “heart”, “warmth in the solar region” plexus" ("digestive organs"), "coolness in the forehead" ("head").

Autogenic training technique.

Conditions for conducting classes .

1. At the first stage, it is best to practice in a quiet, calm room with soft, dim light, at a comfortable temperature, in loose clothing. As you master the AT elements, you can use them in any environment: at work (training breaks), at home, in transport and in other, at first glance, inconvenient places.

2. You can do AT in one of the following 3 positions:

· “lying on your back” position: head on a low pillow, arms along the body, slightly bent at the elbow joints, palms down, legs extended and slightly apart, toes out;

· “reclining in a chair” pose: the back of the head and back rest comfortably and softly on the back of the chair, arms are relaxed, lying on the armrests or on the hips;

· “coachman on a droshky” pose: sit on a chair, lower your head slightly, put your hands relaxed on your hips, hands hanging down, legs comfortably apart and bent at approximately 120 degrees.

You can do AT 1-3 times a day for 10 to 30 minutes. It is better to train before getting up in the morning, during the day at lunchtime and in the evening when going to bed. To conduct AT independently in the first stages, it is recommended to write down the suggestion formulas on a tape so as not to be distracted by memorizing the AT text.

All exercises must begin with concentration, that is, focus on yourself, your feelings. First, calm your breathing. To do this, learn a preparatory exercise (see below), the implementation of which significantly increases the effect of the influence and allows you to significantly accelerate the onset of a state of relaxation. You can also use techniques that cause reflex activation of the parasympathetic nervous system, which leads to a general sedative (calming) effect.

Preparatory exercise.

On the count of “one,” take a short, sharp, “noisy” breath and, tightly clenching your hands into fists, press them to your chest. On the count of “two”, “three”, “four” - a slow, calm, deep exhalation, accompanied by a natural sound reminiscent of a light groan; At the same time, throw your arms down sharply and slowly relax your hands. On the count of “five”, “six” - pause in breathing and fixate attention on the feeling of complete relaxation of the hands.

You can learn the exercise in parts: first - “breathing”, then - “hands”. Particular attention should be paid to the naturalness of exhalation, which is indicated by the presence of a characteristic sound. After mastering the exercise as a whole, all group members are given a task to complete it independently within one minute. The counting tempo can be individual.

Basic exercises of autogenic training.

1. An exercise aimed at general calming. Close your eyes and calm your breathing first. Take a deep breath and exhale slowly... Repeat to yourself the formula of strength, the golden rule of AT: as you inhale: “I...”; on the exhale: “... calm... I am completely calm...”... “All worries and worries remained outside this room... All muscles are pleasantly relaxed... With each exhalation, a wave of pleasant relaxation rolls throughout the body. .. The whole body is resting...” Repeat to yourself again: “I am calm, I am completely calm, I am absolutely calm...”. After pronouncing each formula, there is a pause of 5-7 seconds. At this time, it is advisable to evoke appropriate vivid images.

2. An exercise aimed at relaxation. As you inhale, slightly tense the muscles of your right arm, and as you exhale, relax them completely. You feel a pleasant heaviness in your right hand... (you can imagine a leaden heaviness filling your hand)... The feeling of heaviness in your right hand is growing more and more... The muscles of the arm have completely relaxed... The right hand is very heavy... Say the following formula and record this feeling: as you inhale: “My right hand...”; while exhaling: “... heavy... my right hand is very heavy...”.

Now turn your attention to your left hand. The left hand also becomes heavy... A leaden heaviness fills it... The muscles of the left hand relax... left hand It’s getting heavier and heavier... Say the following formula to yourself: while inhaling, “My left hand...”; on exhalation “...heavy, my left hand is very heavy...”... “A pleasant heaviness fills my arms and legs... The feeling of pleasant heaviness throughout the body is growing more and more (remember the state after a good walk in the forest) ... The whole body is very heavy... The whole body is relaxed and heavy...” (say the same formulas for both legs).

3. An exercise aimed at inducing a feeling of warmth. You feel a pleasant warmth in your right hand... The blood vessels of your right hand are expanding... (mentally exhale a stream of hot air through your hand, feel how with each exhalation your hand becomes warmer and warmer, a stream of hot air flows through your right hand). “A hot stream of air warms my hand... A pleasant feeling of warmth spread over my right hand... My right hand became hot, my palm was especially burning...” Say the following formula to yourself: while inhaling: “My right hand...”; while exhaling: “...warm, my right hand is very warm...”.

Let's shift our attention to the left hand! Imagine immersing it in pleasantly warm water... “Your left hand warms up... You feel a pleasant warmth in your left hand... Pleasant warmth spreads through your left hand... Small blood vessels dilate... The left hand becomes warmer and warmer ... Say the following formula to yourself: while inhaling: “My left hand...”, while exhaling: “... warm, my left hand is very warm...”.

Then move your attention to both legs! Imagine how you put them in warm water... Your legs become warm... Say the following formula to yourself: on inhalation: “My legs...”, on exhalation: “... warm, my legs are very warm.. ."

4. An exercise aimed at mastering the regulation of the rhythm and frequency of breathing. Repeat to yourself: “I am calm, I am completely calm...” Your breathing is slow... Breathing is calm... Breathing is rhythmic, even... With each exhalation, a pleasant wave of calmness sweeps throughout the body... Breathing is easy.. Pleasant coolness flows into your lungs... Say to yourself again: “I am calm, I am completely calm... I am absolutely calm...”.

5. Exercise aimed at mastering the regulation of rhythm and frequency of cardiac activity

The heart beats rhythmically, calmly... Your heart works in rest mode... The heart beats evenly, calmly... Pleasant peace, relaxation... “I am completely calm... I am absolutely calm...”.

6. An exercise aimed at inducing a feeling of warmth in the solar plexus. Place your attention on the solar plexus area. Imagine that there is a small bright sun in this place. … “Your solar plexus radiates warmth... A pleasant sensation of warmth spreads throughout all internal organs... The feeling of warmth in the solar plexus grows more and more... “My stomach is warmed by a pleasant, deep warmth... My stomach is warmed by a pleasant warmth ... The solar plexus radiates heat... It is the blood vessels of the solar plexus that expand... Pleasant warmth fills the internal organs... The internal organs become healthier...”

7. Coolness in the forehead. Now imagine as if a small lump of snow was placed between your eyebrows... Feel how with every breath your forehead becomes cool... As if a draft is blowing across your forehead... Pleasant coolness spreads to your temples... Your head becomes light, all unpleasant the sensations have disappeared... The head is clear, fresh... the forehead is cool...

8. Exit from autogenic immersion. You can say the following text to yourself to get out of autogenic immersion: “And now I will count to five, and with each count, instead of heaviness and lethargy, a surge of strength and energy will increase. At the count of five, I’ll open my eyes. My head will be fresh, clear, and I will be happy to continue my day. So, “one” - the heaviness disappears from the arms and legs. “Two” - heaviness disappears from the whole body. The body is filled with strength and vigor. “Three” - a slight chill runs through the whole body, the muscles fill with strength. “Four” - the head becomes clear, light, fresh, thoughts are clear. “Five” - you can open your eyes. I had a great rest, gained strength and health. I feel at ease. The mood is cheerful and joyful.

Self-hypnosis formulas for AT classes.

The relaxation technique should be mastered as an independent technique of self-regulation and at the same time as a foundation for mastering a more complex element of auto-training - the technique of self-hypnosis.

Self-hypnosis - this is a mental influence that is carried out through speech and is characterized by reduced argumentation. Self-hypnosis formulas are accepted with a reduced degree of awareness and criticality, and become an internal attitude that guides, regulates and stimulates mental and physical activity, realized with varying degrees of automatism.

In the act of suggestive self-influence, two interconnected stages can be distinguished: preparatory (for example, AT exercises) and executive (the actual implementation of self-hypnosis formulas).

Self-hypnosis formulas are not spoken out loud, but are repeated mentally (possibly several times). If you have a problem with concentration, you can use external speech, but not very loudly.

Requirements that self-hypnosis formulas must satisfy.

The formula should be directed towards yourself. They must be written in the first person and pronounced on your own behalf. Formulas should be positive (without the negative particle “not”) and consist of verbs that have the greatest impact, should not be overly detailed, and consist of 5-7 short sentences. Remember that feasible goal formulas mobilize a person’s strengths and abilities, while those that are not feasible- demobilized.

Deep muscle relaxation reduces the level of wakefulness, rearranges the functioning of the nervous system and makes the body more sensitive to mental orders. AT goal formulas should begin and end with inducing a sense of calm. For example: “I am calm... I am completely calm... I am absolutely calm...”.

Sample goal formulas .

1. Goal formulas allow you to develop or improve the internal clock mechanism. To do this, it is enough to apply the formula: after a sound and restful sleep, I will wake up at so many hours.

2. Formulas can be aimed at increasing motivation for the chosen activity. To do this, it is necessary to introduce the following goal formulas into the AT exercise system: my study (work) brings me joy; I find it easy to learn; I’m coping with my studies, everything will turn out well; I'm attentive. Thoughts are concentrated; I find it easy to work (write, read).

3. As a general formula aimed at removing aggressiveness, AT uses the following: always and everywhere I am completely calm and cool-headed. I remain free and calm.

4. Serious AT exercise is a wonderful remedy for overcoming insomnia. There is a whole arsenal of formulas for strengthening sleep, for example, when you can’t fall asleep: your head is free from thoughts; extraneous thoughts, worries and worries are indifferent to me; I feel peace of mind; eyes stick together, eyelids are heavy; complete peace.

5. The following goal formulas will help you relieve headaches: I am calm... I am completely calm...; The headache gradually subsides...; the headache is getting smaller and smaller...; the head muscles are completely relaxed...; the head becomes clear...; fresh, free head...

All the above formulas should be used after mastering and repeating the basic relaxation exercises, inserting them between the main exercises.

Typical mistakes when practicing AT.

When pronouncing formulas, you should not “try too hard”; if you try too hard, everything turns out the other way around. All formulas are implemented effectively if complete immersion in the “AT state” is achieved, that is, if the practitioner has brought himself into a state of deep relaxation. The effectiveness of pronouncing formulas in a waking state is much lower than in an altered state of consciousness.

You cannot abruptly leave the state of autogenic immersion, because due to the inertia of the body, unpleasant sensations may arise in the body and, especially, in the head (leaden heaviness, lethargy). Mobilization should be energetic, but NOT quick or abrupt. You cannot fix your attention on exercises 4 and 5 (“breathing” and “heart”). Often, with high-quality relaxation, a person breathes automatically, and the heart works “quietly”. As soon as a person practicing AT pays special attention to the work of the heart and does not hear it, fear of cardiac or respiratory arrest may immediately arise.

From the classical repertoire for inclusion during the calming part of classes AT recommended:

· I.-S. Bach. Prelude in C major. Prelude in E minor.

· W. Mozart. “Night Serenade” (Part 2). Symphony No. 40 (Part 2). Violin Concerto in G major (part 2). Symphony in A major (part 2).

· L. Beethoven. Pastoral Symphony No. 6 (Part 2). Romance for violin and orchestra in G major. Romance for violin and orchestra in F major.

· F.-P. Schubert. “Unfinished Symphony” (Part 2).

· R. Schumann. "Fantastic plays". "In the evening".

Mostly activating action The following musical works provide:

· L. Beethoven. Pastoral Symphony No. 6 (Part 1). Trio concert for piano, violin and cello with orchestra in C major (part 1).

· I. Brahms. Piano Concerto No. 2 in B-flat major (Part 1).

· A. Dvorak. Eighth Symphony (Part 1).

2.4 Meditation

Translated from Latin, “meditatio” means “reflection,” “reasoning,” “pondering,” but in this case there is a difference from the usual “European” way of thinking about something. Using the power of the mind, we delve deeper into thinking purposefully, trying to be as objective as possible. Thus, we act as outside observers, we strive to frame and clearly define the interests we pursue, we reason reasonably and logically in order to achieve a clear definition and understand the tasks arising from it. Meditation means that we provide place, let it develop, observe, are in contact, perceive in its entirety and move towards without a goal. The participant in the process is passive and takes a wait-and-see attitude: everything will happen by itself. The more conscious his aspirations are, the more more harm they apply. A meditator should not evaluate anything, giving full freedom to thoughts, feelings and processes occurring in the body.

Each of the meditation methods helps to “clear” the mind and enter the role of a dispassionate observer of oneself. In addition, with the help of regular meditation, you can achieve increased resistance to stress, reduce heart rate and breathing, as well as blood pressure, relieve headaches and relieve muscle tension.

General meditation technique.

There are many types of meditation. Here is a technique that can be used by beginners.

The room should be familiar, well ventilated and dimly lit, and as quiet as possible. The pose is comfortable, relaxed. The condition is a straight back. Imagine that your spine is made of coins stacked on top of each other; if the column is not absolutely vertical, it will fall apart. Breathing is deep and even.

Before meditation, it is necessary to perform any type of relaxation of the “tension-relaxation” type. The topic of meditation for beginners can be something real, such as sounds coming from outside into a room. You need to be aware not only of sounds, but also of the space between them, the empty, soundless space between the sources of sound. It is necessary to note the time intervals between sounds during which silence remains.

Approximate concentration time is 20 minutes. Work using this method continues from several days to several weeks without interruptions, until it is possible to maintain attention on sounds for at least 20 minutes. A more complex topic may be focusing on breathing, on the movement of the diaphragm. The meditation process can be accompanied by the traditional yoga mantra “So-ham” (translated from Sanskrit meaning “This is me”). During inhalation, “So” (“This”) is let into consciousness; during exhalation, “Ham” is pronounced. These are natural sounds that accompany inhalation and exhalation, therefore, when pronouncing them, you should not strain the ligaments.

The correct meditative attitude consists of observing the chosen object, while other associative thoughts may pass through the mind; without encouraging them or crowding them out, you need to establish a neutral attitude towards them. Disturbing thoughts will gradually go away. The psychology of yoga and other spiritual traditions emphasizes the importance of the word “obstacle” because everything is an obstacle. The process of meditation brings the distracted mind to freedom from obstacles, a state of controlled, directed attention. You can be in a meditative state constantly in everyday life, that is, you can accustom your mind to controlled attention. This will no longer require special conditions.

There are many meditation techniques known. This is observation of breathing (Zen), and observation of the movement of the diaphragm (Buddhist), and observation of sounds and space around (Tibetan), and observation of waves of thoughts, chains of associations. Let's look at some of the techniques in more detail.

Selected meditation techniques .

Concentration on the subject.

Choose an item that symbolizes something pleasant for you. It could be a candle, a vase, a beautiful stone, a tree, a flower, a painting - anything. Relax with the exercise above, and then focus your attention on the chosen subject. Look at him as if you are seeing him for the first time. Close your eyes and imagine a mental image of this object; then open your eyes and focus again. You are likely to be distracted; in this case, notice to yourself where your thoughts have wandered, and then bring them back to your subject. “Well, I started thinking about what to cook for lunch today. Now I won’t think about it and will go back to my vase (candle, tree, etc.).”

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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. Note that the abilities for self-persuasion and self-hypnosis appear only in late childhood or in adolescence and require a minimum of 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, formulates positive and negative assessments perfect 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 healing 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 relatively short phase exhalation (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 the answer to complex issue and so on.
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 known method 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 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 being studied 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