The emotional world of a person - the impact of emotions on life, ways of self-regulation. Self-regulation of emotional states

The buildings 12.10.2019

The buildings

The main goal is to learn to consciously create an optimal "inner atmosphere" in yourself.

Using images

Those who have a penchant for artistic thinking are well helped by a technique based on the game. For example, doing some hard and stressful work, you can imagine yourself in the image of a movie or literary hero. The ability to vividly recreate a role model in one’s thoughts, to “get into the role” helps, over time, to acquire one’s own style of behavior.

Purposeful presentation of situations

Ability to set up or take down nervous tension using the imagination helps. Each person has in his memory situations in which he experienced peace, peace, relaxation. For some, this is a beach, a pleasant feeling of relaxing on warm sand after swimming, for others - mountains, clean fresh air, blue skies, snowy peaks. From such situations, it is necessary to choose the most significant, really capable of causing emotional experiences.

Ways of distraction

There may be states when it is difficult to resort to active methods. Often this is associated with severe fatigue. In such cases, you can remove the load of mental stress using the disconnect method. A tool can be a book that you re-read many times without losing interest in it, your favorite music, a movie, and so on.

Breath control

The process of breathing is important for the regulation of mental processes. The ability to breathe properly is necessary basis for success. Even the most elementary breathing techniques can give a tangible positive result when you need to quickly calm down or, conversely, increase the overall tone. First of all, the rhythm of breathing is important.

The soothing rhythm is such that each exhalation is twice as long as the inhalation. In some cases, you can take a deep breath and then hold your breath for 20-30 seconds. The subsequent exhalation and deep compensatory inhalation have a stabilizing effect on the nervous system.

Getting rid of unwanted emotions: Dissociation.

This method is intended for people who are hindered in life by excessive impressionability and emotionality. In these cases, it is useful to develop the skill of detachment from emotions - dissociation. This skill is based on the separation of a person's awareness of physiological changes in their own body, caused by emotions, from awareness of their internal, psychological state. For this, it is necessary to learn to distinguish and separate emotions imposed from the outside from the activity of one's own "I".

Exercise "Puppet".

It is advisable to repeat this exercise "in the midst of life" - in various life situations, especially when you are in an environment that causes you negative emotions.

Try to imagine that your own "I", which controls thoughts, movements and emotions, is ... outside the body. At the same time, the body lives and moves purely mechanically, in the mode of an automaton controlled from the outside. You can imagine that your "I" is watching your own body as if from the side (usually from above). Invisible threads coming from this center control your movements, invisible "buttons" control your emotions. at the same time, both bodily and spiritual movements become detached from your "I", are experienced as something artificial, as if this is happening not with you, but with someone else. Remember this state in which you can feel physical manifestations emotions, not burdened by their psychological integral part, separated from experiences, in order to use it in the future. Live in this state for a few minutes, then "return" to your own body to feel the fullness of the experience again.

Subsequently, you can use the acquired skills in order to quickly calm down in an atmosphere of "heated" emotions with the help of dissociation of awareness of your body and awareness of your own "I".

Getting rid of unwanted emotions: transition to a neutral state.

Unlike the previous one, this method of "neutralizing" emotions is much easier to master, and it is available to absolutely everyone. It does not require acting talent, because getting rid of an unpleasant emotion is achieved not by a figurative representation of another emotion that displaces the original one, but by a transition to a neutral state - peace, rest, relaxation, in which there is no place for any negative emotions at all. Observing the internal sensations associated with an emotion allows us to separate from it, observing our own emotion from the outside, and then remove the unpleasant emotion by influencing these sensations. Feelings can be dealt with by relying on the “three pillars”:

directed attention;

Muscle relaxation;

Calming breath.

Development of self-observation skills.

Why do you need to learn the skill of self-observation, because it is so natural, it is so easy to feel your own body, to catch the changes taking place in it associated with emotions ... The fact is that the scope of our attention is very limited. At every moment of time, we receive a lot of information both from outside and from within our own organism, which we simply do not pay attention to. A person often literally simply does not notice that he lives in his own body. Sensations associated with eating, inhaling tobacco smoke ... and even if somewhere, something hurts, if the body reminds of itself - that's the whole list of habitual sensations is not rich. The cave ancestor of modern man was much more attentive to his inner feelings. He relied on them, on his "sixth sense", in the harsh struggle for survival. A modern person needs to re-learn to be aware of himself, his own body. To do this, we recommend that you perform a series of exercises, the purpose of which is to focus your attention on what you have long been accustomed to, with the same curiosity as in early childhood, when you were just getting to know your own body, its internal language - the language of not words, but sensations, when, for example, putting the big toe of the right foot into the mouth while lying in a wheelchair was not only pleasant, but also an exciting experience. According to C. Brooks (1997), in order for a person to be able to get in touch with his own feelings, he needs to regain the natural, natural fullness of experiences that is characteristic of a small child.

Growing up, a person not only gains life experience, but also loses something useful - naturalness, spontaneity, openness, sociability, intuition and fantasy, clearly manifested in the ability to play, and, finally, the ability to enjoy life without getting stuck on insults and troubles. It is important that at the same time he can still “return to childhood” for a short time, both psychologically and physiologically, and it is this ability that underlies self-regulation. In fact, self-regulation is the ability to be “here and now”, the importance of which can be illustrated by a well-known Buddhist parable. When a student asked the Zen Master what the meaning of the great Tao was, the master replied:

In simple common sense. When I'm hungry I eat, when I'm tired I sleep.

But doesn't everyone do the same? the student asked.

To which the teacher replied:

No. Most people are not present in what they do.

Exercise “Getting to know yourself”.

The exercise is designed to train the ability to observe your feelings. This is the simplest skill of self-observation, observation of one's own physiological processes. As an object of observation, we use, of course, our body - the right hand (for left-handers - vice versa).

To warm up, do a series of very simple movements that prepare the material for subsequent work, providing a lot of physiological sensations that simply cannot be ignored.

1. Connect the fingertips of both hands, press them against each other with force, leaning against each other. Perform 15-20 oncoming movements with your palms with force, as if squeezing an imaginary rubber bulb located between your palms, simulating the operation of a pump.

2. Vigorously rub your palms together until you feel an intense warmth.

3. Strongly and quickly clench and unclench your fist at least 10 times, achieving a feeling of fatigue in the muscles of the hand.

4. Shake the passively hanging hand.

Now - attention and again attention! Place your palms symmetrically on your knees. Direct your attention to your inner sensations. Everything external at the same time, as it were, ceases to exist for you. Concentrate on the right palm. Listen to your feelings. First of all, pay attention to the following sensations:

1. Feeling of weight. Do you feel the heaviness or lightness of the brush?

2. Sense of temperature. Do you feel cold or warm in your hand?

3. Additional sensations (not necessarily present, but still very often):

Dryness and humidity;

pulsation;

tingling;

Feeling the passage of an electric current;

Feeling of "goosebumps", "frost on the skin";

Numbness (usually in the fingertips);

vibration;

Muscle tremor.

Maybe you will feel that the palm, as it were, radiates some “energy”. Try to remember this useful feeling, which will be useful to you in the future.

Maybe you will feel a movement emerging in the fingers, in the hand or in the hand as a whole - release it into the wild ... watch it as if from the side. Imagine that your body seems to come to life and moves of its own accord, regardless of your desire. Continue to observe the sensations without breaking away, as if plunging into this process, mentally shutting yourself off from everything around you, from everything external. Try to catch the most subtle changes in sensations, it is important to hold, to concentrate attention on them for this. Watch how sensations change, now intensifying, now weakening, how they change their localization, gradually moving from one point to another, and finally, how one sensation gives way to another. Continue to perform this exercise for a long time - at least 8-10 minutes, and if you have enough patience, then even longer.

Self-regulation- this is a kind of adjustment by the individual of his personal inner world and himself in order to adapt. That is, it is a property of absolutely all biological systems to form, and subsequently keep biological or physiological parameters at a specific, more or less constant level. With self-regulation, the factors that control do not affect the controlled system from the outside, but appear in it itself. Such a process may be cyclical.

Self-regulation is a well-understood and organized influence of the subject on his psyche in order to transform its characteristics in the right direction. That is why the development of self-regulation must begin from childhood.

Mental self-regulation

Self-regulation literally translates as how to put things in order. That is, self-regulation is an advance conscious and organized influence of the subject on his own psyche to change its characteristics in the desired and expected direction.

Self-regulation is based on a set of patterns of mental functioning and their consequences, which are known as psychological effects. These include:

the activating influence of the motivational sphere, which generates the activity of the subject, purposeful for the transformation of characteristics;

the effect of controlling involuntarily or arbitrarily mental images that arise in the mind of the individual;

functional integrity and structural unity of all cognitive processes of the psyche, which provide the effect of the influence of the subject on his psyche;

interdependence and unity of areas of consciousness and areas of the unconscious as objects through which the subject exercises a regulatory influence on himself;

functional connection of the emotional-volitional area of the individual's personality and its bodily experience, thought processes.

The beginning of the process of self-regulation should be interconnected with the definition of a specific contradiction associated with the motivational sphere. It is these contradictions that will be a kind of driving force that stimulates the reorganization of certain properties and traits of one's personality. The methods of such self-regulation can be built on the following mechanisms: reflection, imagination, neurolinguistic programming, etc.

The earliest experience of self-regulation is closely related to bodily sensation.

Everyone man of sense who wants to be the master of his own life, must develop self-regulation. That is, self-regulation can also be called the actions of an individual in order to be healthy. Such actions include daily morning or evening exercises. According to the results of numerous studies carried out in Russian Federation, it was found that due to self-regulation, the human body rejuvenates.

Personal self-regulation is also the management of one's psycho-emotional states. It can be achieved through the influence of the individual on himself with the help of words - affirmations, mental images (visualization), regulation of muscle tone and breathing. Psychic self-regulation is a peculiar way of coding one's own psyche. Such self-regulation is also called autotraining or autogenic training. Due to self-regulation, several important effects arise, such as: calming, i.e. emotional tension is eliminated; restoration, i.e. the manifestations of fatigue are weakened; activation, i.e. psychophysiological reactivity increases.

There are natural ways of self-regulation, such as sleep, eating, communicating with animals and the living environment, hot showers, massage, dancing, movement, and more. However, it is not always possible to use such means. So, for example, while at work, an individual cannot go to bed at the time of a tense situation or overwork. But it is precisely the timeliness of self-regulation that is a fundamental factor in mental hygiene. Timely self-regulation is able to prevent the accumulation of residual effects of overstressed states, helps to restore strength, helps to normalize the emotional background, helps in taking control of one's emotions, and enhances the body's mobilization resources.

Natural methods of self-regulation are one of the simplest and most accessible methods of regulation. These include: smiling and laughing, positive thinking, daydreaming, watching beautiful things (for example, landscapes), looking at photographs, animals, flowers, breathing in clean and fresh air, praising someone, etc.

Sleep affects not only the removal of general fatigue, but also helps, as it were, to reduce the influence of negative experiences, to make them less pronounced. This explains the increased drowsiness of a certain number of people during their experience of stressful situations or difficult life moments.

Water treatments perfectly help relieve fatigue and relax, also relieve irritation and soothe. A contrast shower helps to cheer up, defeat lethargy, apathy and fatigue. Hobby - for many subjects it is an excellent way to relieve anxiety and tension, as well as restore strength. Sports and physical activity contribute to the fight against stress and fatigue associated with hard working days. Also, a change of scenery helps to relieve accumulated stress and fatigue. That is why a person needs a long vacation so much, in which he can afford to go on vacation to the sea, resort, sanatorium, cottage, etc. This is an excellent tool that restores the necessary supply of mental and physical strength.

In addition to the above natural methods of regulation, there are also others, for example, control of breathing, muscle tone, verbal influence, drawing, auto-training, self-hypnosis and many others.

Self-hypnosis consists in the process of suggestion, which is directed at oneself. This process allows you to cause certain necessary sensations in yourself, control and manage the cognitive processes of the psyche, somatic and emotional reactions. All formulations for self-hypnosis should be said in an undertone a number of times, while you need to fully concentrate on the formulations. This method is the basis of all kinds of ways and techniques of mental self-regulation such as autogenic training, yoga, meditation, relaxation.

With the help of auto-training, an individual can restore working capacity, improve mood, increase concentration, etc. for ten minutes without anyone's help, without waiting until the anxiety state, overwork itself passes or develops into something worse.

The method of auto-training is universal, it allows subjects to individually select the appropriate reaction of influence on their own body, decide exactly when it is necessary to eliminate the problems that have arisen, which are associated with adverse mental or physical conditions.

The German psychiatrist Schultz in 1932 proposed a method of self-regulation, which was called autogenic training. The basis of its development was the observation of people entering into trance states. He believed that the basis of all trance states are such factors as muscle relaxation, psychological peace and a feeling of drowsiness, self-hypnosis and suggestion, highly developed imagination. Therefore, by combining several methods, Schultz created the author's technique.

For individuals who have difficulty with muscle relaxation, the technique developed by J. Jacobson is optimal.

Self-regulation of behavior

In the system of organizing the directions of any behavioral actions, an act is realized not only from the position of a reflex, that is, from a stimulus to an act, but also from the position of self-regulation. Consistent and final results are regularly assessed using multi-component polar afferentation in terms of their likely satisfaction of the initial need of the organism. Due to this, any result of behavioral activity that is inadequate to satisfy the initial need is able to be instantly perceived, evaluated, and as a result, the behavioral act is transformed in the direction of searching for an adequate outcome.

In cases where living organisms have successfully achieved the results they need, behavioral actions of a particular direction stop, while being accompanied by personal positive emotional sensations. After that, another dominant need takes over the activity of living organisms, as a result of which the behavioral act goes in a different direction. In cases where living beings encounter temporary obstacles to achieving the desired results, two end results are likely. The first is the development of a formulated approximate research reaction and the transformation of the tactics of behavioral manifestations. The second is to switch behavioral acts in order to obtain another equally significant result.

The system of self-regulation of behavioral processes can be schematically represented as follows: the occurrence of a reaction - an organism that feels a need, the end of the reaction - the satisfaction of such a need, i.e. acquisition of a useful adaptive result. Between the beginning and the end of reactions lies behavior, its step-by-step results, which are aimed at the final outcome and their regular evaluation with the help of back afferentation. Any behavior of all living beings is initially built based on a continuous comparison of the properties of external stimuli that affect them with the parameters of the final adaptive result, with regular evaluation of the results that were obtained from the position of satisfying the initial need.

Methods of self-regulation

Man is enough a complex system, which can use various types of self-regulation to achieve a more significant level of activity. Its methods are divided depending on the period of their implementation into methods aimed at mobilization right before the stage of activity or during it, methods that are aimed at full restoration of strength during rest (for example, meditation, auto-training, music therapy and others).

In the daily life of the individual, methods aimed at restoration play a special role. Timely and complete night sleep considered the best way to achieve recuperation. Sleep provides the individual with a high activity of the functional state. But due to the constant influence of stress factors, overwork and overload, chronic stress, a person’s sleep can be disturbed. Therefore, for self-regulation, other methods may be needed that are aimed at obtaining a good rest for the individual.

Depending on the sphere in which personality self-regulation usually occurs, the methods are corrective, motivational and emotional-volitional. The emotional-volitional methods include the following methods of self-regulation: self-hypnosis, self-confession, self-order, and others.

Self-confession consists in a complete internal report to one's personality about a real personal role in different life situations. This technique is a frank story about the vicissitudes of fate and the complexities of life, about mistakes, wrong steps taken earlier, that is, about the most intimate, about deeply personal worries. Thanks to this technique, the individual is freed from contradictions and the level of mental tension is reduced.

Self-persuasion lies in the communicative process of conscious, critical and analytical influence on personal personal attitudes, the basis. This technique will become more effective only when it starts to rely on strict logic and cold intellect, on an objective and reasonable approach to obstacles, contradictions, and problems in life processes.

Self-order is the implementation of decisive actions in the circumstances of the clarity of the goal and the limited time for reflection. It is developed in the process of conducting training to overcome oneself, in cases where the desired action begins immediately after the issuance of such an order. And, as a result, a reflex connection is gradually formed, which unites inner speech and action.

Self-hypnosis is the implementation of a psycho-regulatory function that operates at the level of reason, a stereotypical level that requires the impact of creative efforts to analyze and resolve difficult situations. The most effective are verbal and mental self-hypnosis if they are characterized by simplicity, brevity, positivity, optimism.

Self-reinforcement consists in controlling reactions of self-regulation of personal life. The result of the activity and the activity itself is evaluated from the position of a personal personal standard, that is, they are controlled. A standard is a kind of standard set by an individual.

In the motivational sphere, two methods of self-regulation are distinguished: indirect and direct. The indirect method is based on the result of the influence on the central nervous system in general or on some specific formations through factors of direct influence, for example, meditation. Direct methods are a direct and conscious revision of the personality of its motivational system, the adjustment of those attitudes and motives that do not suit it for some reason. This method includes auto-training, self-hypnosis, etc.

The correction method includes: self-organization, self-affirmation, self-actualization, self-determination.

Self-organization is an indicator of a person's maturity. Exist characteristics the process of becoming self-organization: active making oneself a personality, the ratio of life preferences to personal characteristics of a person, a tendency to self-knowledge, to determine one's weak and strong features, a responsible attitude to activity, work, one's words and deeds, to the surrounding society.

Self-affirmation is interconnected with the needs of the individual in self-disclosure, in the manifestation of one's own personality and self-expression. That is, self-assertion is the aspiration of the subject to acquire and maintain a specific social status, often acting as a dominant need. Such a desire can be expressed in real achievements in various spheres of life and in defending one's own significance before others through verbal statements.

Self-determination lies in the ability of an individual to independently choose the direction of self-development.

Self-actualization consists in the individual's striving for a possibly more complete identification and formation of personal personal potentials. Also, self-actualization is the continuous realization of possible potentials, talents, abilities as the accomplishment of one's life goal or the calling of destiny.

There is also a method of ideomotor training. It is based on the fact that every mental movement is accompanied by micro muscle movements. Therefore, it is possible to improve actions without actually doing them. Its essence lies in the meaningful play of future activities. However, along with all the advantages of this method, such as saving time and money resources, forces, there are a number of difficulties. The implementation of this technique requires seriousness in attitude, focus and concentration, mobilization of the imagination. There are certain principles for conducting training by individuals. First, they must recreate as accurately as possible an image of the movements they are going to work out. Secondly, the mental image of actions must necessarily be associated with their muscular-articular feelings, only in this case it will be a real ideomotor representation.

Each individual must choose and select methods of self-regulation individually, in accordance with his personal preferences and those that can help him successfully regulate his psyche.

Self-regulation of states

The question of self-regulation of states begins to arise when states have significant impact on the effectiveness of activities, interpersonal communication, mental and physiological health. At the same time, self-regulation means not only the elimination of negative states, but also the challenge of positive ones.

This is how it works human body that when tension or anxiety arises, his facial expressions change, the tone of the musculature of the skeleton increases, the rate of speech increases, fussiness occurs, which leads to errors, the pulse quickens, breathing changes, complexion. If the individual shifts his attention from the causes of anger or sadness to their outward manifestations, such as tears, facial expressions, etc., then emotional stress subside. From this it should be concluded that the emotional and physical state of the subjects are closely interconnected, so they can influence each other.

Ways of self-regulation of states can be associated with breathing, with muscles, etc.

The simplest, however, quite effective way of emotional regulation is the relaxation of facial muscles. To learn how to manage your own emotions, you first need to master the relaxation of the muscles of the face and the arbitrary control of their condition. Control will be more effective if it is turned on early from the moment emotions appear. For example, anger can automatically clench your teeth and change facial expressions, but if you try to control the manifestations, while asking yourself questions like “how does my face look?”, Facial muscles will begin to relax. It is very important for any individual to learn the skills of relaxing facial muscles in order to use them in office or other situations.

Another reserve for stabilizing emotional states is breathing. As strange as it may sound, not everyone knows how to breathe properly. Due to improper breathing, increased fatigue may occur. Depending on the state in which the individual is at the moment, his breathing also changes. So, for example, in the process of sleep, a person has even breathing, in an angry individual, breathing quickens. From this it follows that respiratory disorders are dependent on the internal mood of a person, which means that with the help of control over breathing, one can influence the emotional state. The main meaning of breathing exercises is conscious control over the depth, frequency and rhythm of breathing.

Visualization and imagination are also effective means of self-regulation. Visualization consists in creating internal mental images in the mind of the subject, that is, a kind of activation of the imagination through visual, auditory, gustatory, tactile and olfactory sensations and their combinations. This technique helps the individual to activate memory, to recreate exactly those sensations that he experienced earlier. When reproducing certain images of the world in the mind, you can quickly distract yourself from an alarming situation and restore emotional stability.

Emotional self-regulation

Emotional self-regulation It is subdivided into several levels: unconscious, conscious volitional and conscious semantic. The system of self-regulation is represented by these levels, which are the stages of formation of the mechanisms of regulation in the process of ontogenesis. The prevalence of one level over another is considered as a parameter of the genesis of the integrative-emotional functions of the subject's consciousness.

Certain psychological defense mechanisms provide an unconscious level. These mechanisms work on a subconscious level and are aimed at protecting consciousness from traumatic factors, unpleasant experiences that are interconnected with internal or external conflict situations states of anxiety and discomfort. Those. this is a certain form of processing traumatic factors, a kind of stabilization system for the individual, which manifests itself in the elimination or minimization of negative emotions. These mechanisms include: denial and repression, sublimation and rationalization, devaluation, etc.

The conscious-volitional level of emotional self-regulation is aimed at acquiring a comfortable state of mind with the help of willpower. Volitional control of external manifestations of emotions can also be attributed to this level. Most of the self-regulation methods that exist today are related precisely to this level (for example, auto-training, muscle relaxation according to Jacobson, breathing exercises, labor, catharsis, etc.).

At the level of conscious regulation, the conscious will is aimed not at resolving the conflict of needs and motivations that underlie discomfort, but at changing its objective and individual manifestations. That is, as a result of actions, the causes of such emotional discomfort will not be eliminated. Therefore, the mechanisms at this level are essentially symptomatic. This feature will be common to both conscious and unconscious regulation. The difference between them lies only in the level at which the process takes place: conscious or subconscious. However, there is no clear hard line between them. This is due to the fact that volitional actions for regulation can initially be carried out with the participation of consciousness, and then, gradually becoming automatic, they can also move to the subconscious level.

The conscious-semantic (value) level of emotional self-regulation is a qualitatively new way to resolve problems associated with emotional discomfort. This level of regulation aims to eliminate the underlying causes of such discomfort, to resolve internal conflicts of needs and motivations. This goal is achieved through understanding and rethinking individual values and needs, acquiring new meanings of life. The highest manifestation of semantic regulation is self-regulation at the level of meanings and needs of being.

To implement emotional self-regulation on a conscious-semantic level, one should learn to think clearly, distinguish and describe with the help of words the subtlest shades of individual experiences, comprehend personal needs that underlie emotions and feelings, find meaning in any experiences, even in unpleasant and difficult life experiences. circumstances.

Self-regulation of activities

AT modern education and learning, the development of self-regulation of the individual is one of the most difficult tasks. Self-regulation, which is realized by an individual in the processes of activity and is aimed at bringing the potentials of the subject in accordance with the requirement of such activity, is called self-regulation of activity.

The functional parts that carry out a full-fledged process of self-regulation of activities are the following links.

Goal-setting or the direction of activity adopted by the individual lies in the performance of a general system-forming function. In this link, the entire procedure of self-regulation is formed in order to achieve the goal in the form in which it is recognized by the subject.

The next link is the individual model of significant circumstances. This model reflects a set of certain internal and external circumstances of activity, which the individual considers important to take into account for the successful performance of the activity. It carries the function of a kind of source of information, on the basis of which the subject can carry out the programming of personal performing acts and actions. It also includes information about the dynamics of circumstances in the processes of activity.

The subject implements the regulatory aspect of building, creating a specific program of performing actions for the implementation of such a link in self-regulation as a program of performing acts. This program is an information education that determines the nature, order, methods and other characteristics of actions aimed at achieving the goal in specific conditions, identified by the individual himself, as significant, as the basis for the program of actions that is adopted.

The system of personal parameters for achieving the goal is a functional specific link for the regulation of the psyche. This system carries the functions of clarifying and concretizing the initial forms and content of the goal. The formulation of the goal in general terms is often insufficient for accurate, directed regulation. Therefore, the individual seeks to overcome the initial informational vagueness of the goal, while formulating the parameters for evaluating the results that correspond to his individual understanding of the goal.

The next regulatory link is the control and evaluation of real results. It has the function of evaluating the current and final results regarding the system of parameters of success accepted by the individual. This link provides information about the level of compliance or inconsistency between the programmed focus of activities, its intermediate and final results and their current (real) progress towards achievement.

The last link in the self-regulation of activity is the decision on corrective actions in the regulatory system.

Psychological self-regulation

Today, in psychological practices and science, such a concept as self-regulation is used quite widely. But due to the complexity of the concept of self-regulation and due to the fact that the concept of self-regulation is used in completely different areas of science, at the moment there are several variations of interpretations. More often, self-regulation is understood as a procedure that ensures the stability and stability of the system, balance and transformation, characterized by the purposefulness of personality changes in various mechanisms of psychophysiological functions that are related to the formation of special means of control over activity.

Allocate such basic values that are invested in the concept of self-regulation.

Psychological self-regulation is one of the most important functions of the individual's consciousness, which psychologists distinguish along with reflection. After all, it is the interconnection of these functions that ensures the integration of the processes of the psyche, the unity of the psyche and all phenomena of the psyche.

Self-regulation is a special mental phenomenon that optimizes the state of the subject, and implies the presence of certain methods, techniques, methods and techniques. Self-regulation can be understood more broadly in cases where this process combines not only the ghost of one’s state at the desired level, but also all individual management processes at the level of the individual, its meanings, guidelines, goals, at the level of managing cognitive processes, behavior, actions , activities, communications.

Self-regulation is manifested in all mental phenomena that are inherent in the individual. Psychological self-regulation includes the regulation of individual processes of the psyche, such as perception, sensation, thinking, etc., the regulation of an individual state or skills in self-management, which have become a property of the subject, features of his character due to self-education and upbringing, regulation of the social behavior of the individual.

Psychological self-regulation is a purposeful transformation of the work of various psychophysiological functions, the implementation of which requires the development of certain methods of control over activity.

Failure to regulate one's own emotional states, inability to cope with affective moods and stresses is an obstacle to successful professional activity, contributes to disorders of interpersonal relations in teams and families, prevents the achievement of accepted goals and the realization of intentions, leads to a disorder in the health of the individual.

Therefore, specific techniques and methods are constantly being developed to help cope with strong emotions and prevent them from turning into affects. The first thing that is recommended is to timely identify and realize the objectionable emotion, analyze its origins, get rid of the tension in the muscles and try to relax, while you need to breathe rhythmically and deeply, attract the previously stored image of a pleasant and positive event in your life, try to look at yourself as if from the side. With the help of endurance, special training, self-control, a culture of interpersonal relationships, it is possible to prevent the formation of an affect.

The main goal of psychological self-regulation is the formation of certain mental states that contribute to the best use of the psychological and physiological abilities of the individual. Such regulation is understood as a purposeful transformation of individual functions of the psyche and neuropsychic moods in general, which is achieved through a specially created activity of the psyche. This process occurs due to specific brain reorganizations, as a result of which the activity of the organism is formed, directing concentrated and more rationally the entire potential of the organism to resolve the problems that have arisen.

Methods of direct influence on the state of the body can be figuratively divided into two main groups: external and internal.

The first group of normalization of functional states includes the reflexological method. It occurs through the impact on biologically active and reflexogenic points, the organization of a competent diet, pharmacology, functional music and light and music influences, the most powerful method of active influence is the influence of one individual on another through order, hypnosis, persuasion, suggestion, etc.

The reflexological method, in addition to being used in medicine, is also widely used for preventive measures in borderline conditions, to increase working capacity, and to urgently mobilize the body's reserves.

Optimization of the diet is important in the processes of normalization of functional states. So, for example, a lack of necessary useful minerals, vitamins and other substances in the body necessarily leads to a decrease in resistance. As a result, fatigue appears, stress reactions occur, etc. Therefore, a balanced diet and the inclusion of mandatory foods in it is one of the topical preventive methods for adverse conditions.

One of the oldest and most common methods of influencing the personal state is pharmacotherapy. However, only the most natural preparations should be used as preventive measures.

The combination of functional music with color and light influences was no less widely used. Also interesting is the method of bibliotherapy - therapeutic reading proposed by Bekhterev. This method is implemented by listening to some fragments of their works of art, for example, poetry.

Mechanisms of self-regulation

In almost all methods of self-regulation, two main psychophysiological mechanisms are used: a decrease in the level of wakefulness of the brain to a certain degree and the maximum concentration of attention on the task being solved.

Waking is active and passive. Active wakefulness occurs when an individual is reading a book or watching a movie. Passive wakefulness is manifested in cases when the subject lies down, closes his eyes, relaxes all the muscles, tries not to think about anything in particular. This state is the first stage on the way to falling asleep. The next stage - a lower level of wakefulness, will be drowsiness, i.e. superficial sleepiness. Further, the subject, as it were, descends the steps into dark room and falls asleep, falls into a deep sleep.

According to the results of the research, it was revealed that the brain of a person who is in a state of drowsiness and passive wakefulness acquires one rather important property - it becomes maximally receptive to words, to mental images and representations interconnected with them.

It follows that in order for words characterized by purposefulness and their corresponding mental images and representations to show a clearly defined effect on individuals, they must be passed through a brain that is at a reduced stage of wakefulness - in a state that resembles drowsiness. This is the main essence of the first mechanism, which is used in the methods of mental self-regulation.

The second important mechanism of self-regulation is the maximum concentration of attention on the problem being solved. The more focused attention, the higher the success of the activity to which the subject pays attention at the moment will be. The way a person is arranged is that he is not able to simultaneously focus on several phenomena or objects. So, for example, it is impossible to listen to the radio and read a book at the same time. Attention can be riveted either to the radio or to the book. And when attention is directed to a book, a person does not hear the radio, and vice versa. Most often, when trying to do two things at the same time, the quality of doing two things suffers. So there is no point in doing two things at the same time. However, very few are able to completely switch off from interfering factors. In order to learn how to fully own your own attention, you should train every day several times a day, trying to keep your attention on something for a couple of minutes. In such training, in no case should you strain. You need to learn how to maintain concentrated attention, while not straining yourself either physically or psychologically.

Among the fundamental mechanisms of the motivational level of personal self-regulation, which are most effective in critical situations, semantic binding and reflection are distinguished.

The mechanism of self-regulation, in which the formation of a new meaning occurs through its emotional saturation through the connection of neutral content with the semantic and motivational spheres of the personality, is called semantic binding.

Reflection allows an individual, as it were, to look at himself from a different perspective, to transform his attitude towards something, to rearrange his world, to adapt to a constantly changing reality. Reflection is a way of personal self-development, in contrast to unconscious forms of self-regulation (psychological protection).

So, self-regulation is a systemic process capable of providing a transformation adequate to the circumstances, the plasticity of an individual's life activity at any of its stages. This process is characterized by the purposefulness of the activity of the subject, which is realized through the interaction of various phenomena, processes and levels of the psyche. In self-regulating processes, the integrity and system integration of the psyche is determined.

Self-regulation of the psychophysical state is, first of all, the regulation of muscle tone (muscle tension and relaxation); rhythm, depth, speed of breathing, through which the necessary mobilization of the body is achieved, or vice versa, relaxation: rest and recuperation. This kind of self-regulation occurs most often unconsciously, automatically. However, due to various reasons (psychophysical and psychological), automatic self-regulation is not always ideal. As a result, the mobilization of a person may be excessive or insufficient, and his relaxation - untimely or incomplete, which entails overload. With the chronic nature of overload, a person is threatened with failures at the psychological and somatic levels. Therefore, it is important for every person to know about the possibilities of conscious self-regulation and to master the elementary methods of arbitrary self-regulation of their psychophysical state.

The main goal of exercises for the regulation of the psycho-physiological state is the formation of the ability to consciously create an optimal "internal atmosphere" in oneself.

Using images

Purposeful presentation of situations

The ability to tune in or relieve nervous tension is helped by the use of imagination. Each person has in his memory situations in which he experienced peace, peace, relaxation. For some, this is a beach, a pleasant feeling of relaxing on warm sand after swimming, for others - mountains, clean fresh air, blue skies, snowy peaks. From such situations, it is necessary to choose the most significant, really capable of causing emotional experiences.

Ways of distraction

Breath control

The process of breathing is important for the regulation of mental processes. The ability to breathe correctly is a necessary basis for success. Even the most elementary breathing techniques can give a tangible positive result when you need to quickly calm down or, conversely, increase the overall tone. First of all, the rhythm of breathing is important.

Getting rid of unwanted emotions: Dissociation.

Exercise "Puppet".

It is advisable to repeat this exercise "in the midst of life" - in various life situations, especially when you are in an environment that causes you negative emotions.

Try to imagine that your own "I", which controls thoughts, movements and emotions, is ... outside the body. At the same time, the body lives and moves purely mechanically, in the mode of an automaton controlled from the outside. You can imagine that your "I" is watching your own body as if from the side (usually from above). Invisible threads coming from this center control your movements, invisible "buttons" control your emotions. at the same time, both bodily and spiritual movements become detached from your "I", are experienced as something artificial, as if this is happening not with you, but with someone else. Remember this state in which you can feel the physical manifestations of emotions, not burdened by their psychological component, separated from experiences, in order to use it in the future. Live in this state for a few minutes, then "return" to your own body to feel the fullness of the experience again.

Getting rid of unwanted emotions: transition to a neutral state.

directed attention;

Muscle relaxation;

Calming breath.

Development of self-observation skills.

In simple common sense. When I'm hungry I eat, when I'm tired I sleep.

But doesn't everyone do the same? the student asked.

To which the teacher replied:

No. Most people are not present in what they do.

Exercise “Getting to know yourself”.

To warm up, do a series of very simple movements that prepare the material for subsequent work, providing a lot of physiological sensations that simply cannot be ignored.

2. Vigorously rub your palms together until you feel an intense warmth.

3. Strongly and quickly clench and unclench your fist at least 10 times, achieving a feeling of fatigue in the muscles of the hand.

4. Shake the passively hanging hand.

1. Feeling of weight. Do you feel the heaviness or lightness of the brush?

2. Sense of temperature. Do you feel cold or warm in your hand?

3. Additional sensations (not necessarily present, but still very often):

Dryness and humidity;

pulsation;

tingling;

Feeling the passage of an electric current;

Feeling of "goosebumps", "frost on the skin";

Numbness (usually in the fingertips);

vibration;

Muscle tremor.

Maybe you will feel that the palm, as it were, radiates some “energy”. Try to remember this useful feeling, which will be useful to you in the future.

Practical task: using the above methods to correct psycho-emotional regulation in a group of students.

Bibliography

1. Gurevich K.N. Individual psychological characteristics of schoolchildren. 1988. No. 6

2. Zhutikova N.V. Teacher about the practice of psychological assistance M., 1988.

3. Kretschmer E. Theory of temperaments. // Psychology of individual differences. Reader. M., 2000.

4. Krutetsky V.A. Psychology. M., 1986.

5. Maklakov A.G. General psychology

6. Nemov R.S. Psychology. Textbook. T. 1. M., 1995.

7. Orlov Yu. M. Ascent to individuality: Book. for the teacher.-M.: Enlightenment, 1991.

8. Petrovsky A. V. Introduction to psychology. M., 1995.

9. Rubinshtein S. L. Fundamentals general psychology. T. II M., 1989.

10. Rusalov V.M. On the nature of temperament and its place in the structure of individual human properties. // Questions of psychology. 1985 #1.

11. Teplov B.M., Nebylitsyn V.D. Studying the basics of the properties of higher nervous system and their implications for the psychology of individual differences. // Questions of psychology. 1963 No. 5.

12. Teplov B.M. The current state of the issue of the types of higher nervous activity of a person and the method of their determination. // Psychology of individual differences. Reader. M., 2000.

13. Strelyau Ya. The role of temperament in mental development. M., 1982.

14. Yakusheva T. G. On the teacher's pedagogical tact. M .: "Enlightenment", 1970.

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1 WAYS OF SELF-REGULATION OF THE EMOTIONAL STATE In each person under intense emotional states, facial expressions change, the tone of skeletal muscles increases, the rate of speech increases, fussiness appears, leading to errors in orientation, breathing, pulse, complexion change, tears may appear. Emotional stress can subside if a person’s attention switches from the cause of anger, sadness or joy to their external manifestations, facial expressions, tears or laughter, etc. This suggests that the emotional and physical states of a person are interconnected and mutually influence each other. friend. Therefore, apparently, the statements: “We laugh because we have fun” and “We have fun because we laugh” are equally legitimate. The simplest, but quite effective way of emotional self-regulation is the relaxation of facial muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their condition, one can learn to control the corresponding emotions. The earlier (according to the time when emotions arise) conscious control is activated, the more effective it is. So, in anger, teeth are clenched, facial expression changes. It occurs automatically, reflexively. However, it is worth “launching” self-control questions (“Are your teeth clenched?”, “What does my face look like”), and the facial muscles begin to relax. However, preliminary training is necessary in relaxing certain muscle groups on the basis of verbal self-orders. It is especially important for a future teacher to master the skills of relaxing facial muscles. Exercises for relaxing facial muscles include tasks for relaxing one or a group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is the alternation of tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. During exercise, attention should be actively directed to the alternation of phases of tension and relaxation. This can be achieved with the help of verbal self-orders, self-hypnosis. As a result of repeated repetitions of these exercises, the image of one's face gradually appears in the mind in the form of a mask, as free as possible from muscle tension. After such a training, you can easily, by mental order, in the right one; moment to relax all the muscles of the face. An important reserve in stabilizing one's emotional state is the improvement of breathing. Oddly enough, not all people know how to breathe properly. Unfortunately, this also applies to the teacher, whose breathing must be more perfect than anyone else. Not being able to breathe properly contributes to rapid fatigue. The student should know that a poorly delivered voice, insufficiently developed diction and tempo of speech, plus superficial, non-rhythmic breathing are the causes of a number of teacher's professional ailments, and with them a drop in his emotional tone. Focusing your attention, it is easy to notice how a person's breathing changes in different situations: sleeping, working, angry, amused, sad or frightened breathe differently. As you can see, respiratory disorders depend on the internal state of a person, which means that arbitrarily ordered breathing should have an opposite effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation. The basics of breathing exercises are borrowed from the yoga system. Their meaning is to consciously control the rhythm, frequency, depth of breathing. Different types of rhythmic breathing include breath holdings of different durations and varying inhalation and exhalation. Throughout the airways are abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase of the vagus nerve, as a rule, has an inhibitory effect. In respiratory gymnastics, this property is used in the form of the so-called "evening" calming or "morning" mobilizing breathing. The soothing type of breathing is characterized by a gradual lengthening of the exhalation to the duration of a double inhalation. In the future, the inhalations are already lengthened until they are equal to the exhalations. Then all phases of the respiratory cycle are shortened again. Mobilizing breath is like mirror reflection soothing breath: 1

2, it is not the exhalations that change, but the inhalations, the breath is held not after the exhalation, but after the inhalation. Breathing exercises can be successfully used in the educational process. It is useful to use calming breathing to extinguish excessive excitement and nervous tension, for example, at the beginning of a test, colloquium, test, exam, before public speaking, at a student conference. This type of breathing can neutralize the neuropsychic effects of the conflict, remove the “pre-launch” excitement and help you relax before going to bed. It is a simple but effective remedy for insomnia. Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, promotes a quick and painless transition from sleep to wakefulness, and mobilizes attention. In the educational process, this type of breathing makes it possible to relieve drowsiness and lethargy in students engaged in the first shift, and "delay" the development of fatigue by the end of the school day. Breathing exercises are especially useful for stimulation learning activities evening students who come to class after a tiring day at work. Therefore, it is advisable to “arm” with breathing exercises as a true and accessible means management of the emotional state of not only students, but also teachers. In addition to calming and mobilizing, there are four main types of breathing that are important in learning voluntary regulation of breathing: clavicular, thoracic, diaphragmatic and full. Clavicular breathing is the shortest and shallowest. It can be defined as a slight raising of the collarbones upward along with a slight expansion of the chest on inhalation. Thoracic breathing is deeper in the sense that more air is inhaled. It begins with the contraction of the intercostal muscles, which expand the chest in an upward and outward direction. In the chest type of breathing, there is a greater expansion of the chest, followed by raising the clavicles on inspiration. Thoracic breathing is the most common. Diaphragmatic (abdominal) breathing is the deepest of all types of breathing. This type of breathing is typical for men. With such breathing, the lower sections of the lungs are filled with air: the diaphragm lowers, and the stomach swells. The movement of the diaphragm is the main cause of deep inspiration. During inhalation, the muscles relax, the dome of the diaphragm becomes flat, and the lower sections of the lungs, sucking in air, stretch. Depending on the inhalation or exhalation, intra-abdominal pressure changes, and thus, correct diaphragmatic breathing has a massaging effect on the abdominal organs. And finally, full (deep) breathing includes the three described types of breathing, combining them into one. It starts with abdominal (lower) and ends with clavicular (upper) breathing. In the process of such combined breathing, not a single part of the lungs remains unfilled with air. Deep breathing is used to quickly relax and calm down in an unexpected or difficult situation. The effectiveness of the influence of breathing exercises on the emotional state increases if they are used in combination with other methods of emotional self-regulation. One of these methods is conscious concentration of attention. Concentration is the concentration of consciousness on a certain object of its activity. You can focus on your visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts, on the images that arise in the mind. At the heart of concentration is the management of attention. The skill of concentration is based on: the ability to focus one's attention on a particular object; on the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration; on a fairly wide scope of attention, it allows you to simultaneously focus on different internal processes; on sensations in the body, on visual and auditory images, on mental operations, etc.; on the ability to switch attention from external objects to the inner world of the individual, from one sensation, feeling, thought to another; the ability to focus on one object. 2

3 Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is the creation of internal images in the human mind, i.e., the activation of the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. Having reproduced in your mind the images of the outside world, you can quickly escape from a tense situation, restore emotional balance. A variation of visualization is the “plot imagination” exercises, which are based on the deliberate use of color and spatial representations of human consciousness. Conscious representations are painted in the desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, blue, purple but rest; green neutral. Color (temperature, sound, tactile) sensations are best supplemented with spatial representations. If you need to calm down, relax, you should imagine a wide, open space (sea horizon, spacious sky, a wide square, a vast theater hall, etc.). To mobilize the body to perform a responsible task, representations of cramped, narrow spaces with a limited horizon (a narrow street with tall houses, a gorge, a cramped room) help. Using these techniques allows you to cause the necessary emotional state at the right time (calm spacious seashore, winter landscape in lilac twilight; invigorating - summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the presented picture, feel it and fix it in your mind. Gradually, a state of relaxation and peace will arise, or, conversely, activity, mobilization. The action of sensory reproduction is wide, and with the help of each of the sense organs, any mood can be simulated. You just need to be able to direct your emotional imagination along the right path. This is facilitated by "inspiration" exercises. Their originality lies in the fact that they are determined in each individual case by an extremely specific everyday situation and are not so much training as preparatory and corrective. Their common goal is to neutralize fear, fear of any responsible action (in a very wide range - from an exam or a sports competition to an intimate date). When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any endeavor is psychological attitude success, absolute certainty that the goal will be achieved. It is necessary to accustom yourself to success, luck, make it self-evident, habitual. For example, when the hostess carries a mountain of dishes from the kitchen, if she says: “Careful, do not drop!”, She will definitely drop her burden. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes H. Lindemann, a well-known expert in autogenic training. "Inspiration" exercises consist in "rehearsing" a tense situation, necessarily in conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows: they are performed most often in the morning, sometimes in the afternoon, but never at night; the attention of the trainee is rigidly concentrated from the large and medium circle of attention (wide, spacious rooms) and calm color representations (blue, blue, purple tones) to the small circle of attention (narrow, cramped rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to the internal; the exercise is accompanied by musical reinforcement: at the beginning of the exercise, calm, smooth music is used, then gradually the musical tempo speeds up. Examples of "inspiration" exercises are extremely diverse (depending on the "rehearsed" tense situation), but the scheme for their implementation is always the same. 3

4 Purposeful use of the proposed methods and techniques of self-regulation of the emotional state in the educational process will have a significant impact on the development emotional stability future teacher. Breathing exercises Instructions for performing: These exercises can be performed in any position. Only one condition is obligatory: the spine must certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. If the back is straight, then the respiratory muscles (mainly the diaphragm) can function easily and naturally. See for yourself how deep a breath a straight back allows you to take. Try to take a deep breath, first hunched over and lowering your shoulders, then straightening up and straightening your shoulders, and you yourself will feel a tremendous difference. It is also very important correct position head: it should sit straight and loose on the neck. A relaxed, upright sitting head stretches the chest and other parts of the body upwards to a certain extent. Attention: in no case should the neck be convulsively tense! You have to see for yourself that she is really relaxed. Make it easy. While you are looking for which muscle is tense, relax your neck and try to keep it relaxed during breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to practice free breathing, constantly controlling it. This way of breathing should gradually be brought to automatism, become natural for you. Technique for performing breathing exercises 1. Sit on a chair (sideways to the back), straighten your back, relax your neck muscles. 2. Place your hands freely on your knees and close your eyes so that no visual information interferes with your concentration. Focus only on your breathing. 3. When performing the breathing exercise, breathe through your nose with your lips slightly closed (but never pressed). 4. For a few minutes, just control your breathing. Please note that it is light and free. Feel that the air you breathe in is colder than the air you breathe out. Just make sure that your breathing is rhythmic. Now pay attention to the fact that during inhalation and exhalation the auxiliary respiratory muscles do not turn on, especially so that the shoulders do not straighten during inhalation. The shoulders should be relaxed, lowered and slightly laid back. After inhalation, naturally, exhalation should follow. However, try to extend the breath. You will succeed if, while continuing to inhale, you keep the muscles of the chest from tension as long as possible. Think about the fact that now you have a long exhalation. Repeat a deep breath followed by a long exhalation several times. Now control the rhythm of your breathing. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Take a slow breath, while managing to count at an average pace from one to six. Then pause. Practice rhythmic breathing for about 2-3 minutes. The duration of the individual phases of breathing in this case is not so important, the correct rhythm is much more important. You can remember and repeat this simple way of rhythmic breathing at any time. Next, you should perform an exercise on any of the types of breathing described below. Variants of breathing exercises Exercise 1. "Clavicular (upper) breathing" In the process of mastering upper breathing, it is recommended to put your palms on the collarbones and monitor the rise and fall of the collarbones and shoulders. Starting position - sitting (standing, lying) straighten up (head, neck, back should be on the same line). Before you inhale, you should exhale the air and lungs. After exhaling, take a slow breath through the nose, raising the collarbones and shoulders and filling the most upper divisions lungs. When exhaling, the shoulders slowly fall down. Exercise 2. "Chest (medium) breathing" 4

5 In order to more easily master the technique of medium breathing, you can put your palms on both sides of the chest and monitor its lowering and expansion. The starting position is the same as in the previous exercise. Exhale through the nose, while the ribs fall, then a full and long breath, expanding the chest. The shoulders and abdomen should remain motionless when inhaling (avoid protrusion of the abdomen). Then exhale again and inhale again. Exercise 3. "Abdominal (lower) breathing" For a more complete assimilation of this exercise, it is recommended to place your palms on your stomach in order to monitor the rise and fall of the abdominal wall. The starting position is the same. Make a full exhalation, while the stomach is pulled inward (the diaphragm rises up). Then slowly inhale air through the nose, sticking out the stomach (the diaphragm goes down), without moving the chest and arms. The lower part of the lungs fills with air. Exhale the air again, the stomach goes deep inside (the air is exhaled from the lower lobes of the lungs). Exercise 4. “Deep (full) breathing” The starting position is the same, but it is preferable to lie on your back, since in this position of the body the muscles of the abdominal wall relax better. Stage 1. Take a comfortable position. Place your left hand (palm down) on your stomach, more specifically on your navel. Now place your right hand in a comfortable position on your left. The eyes may remain open. However, with your eyes closed, it will be easier to perform the second stage of the exercise. Step 2: Imagine an empty bottle or bag inside you where your hands are. As you inhale, imagine that the air enters through the nose, goes down and "fills this inner bag. As the bag fills with air, your hands will rise. As you continue to inhale, imagine that the bag is completely filled with air. The wave-like movement that began in the abdomen will continue in the middle and upper chest.The total duration of the breath should be 2 seconds, then, as the skill improves, it can be increased to 2.5 3 seconds.Step 3. Hold your breath.Keep the air inside the bag.Repeat the phrase to yourself: " My body is calm." This step should not last more than 2 seconds. Step 4. Slowly begin to exhale emptying the bag. As you do this, repeat to yourself the phrase: "My body is calm." As you exhale, feel the previously raised stomach and chest.The duration of this stage should not be less than the two previous stages. Repeat this four step exercise 3 to 5 times in a row. If you get dizzy, stop. If dizziness recurs during subsequent sessions, simply reduce the duration of the inhalation and/or the number of four-stage cycles performed in a row. Do this exercise every day. Turn it into your morning, afternoon and evening ritual and also use it in stressful situations. Since this relaxation option is a skill, it is important to practice it at least once a day. At first, you may not notice any immediate relaxation. However, after 1 to 2 weeks of regular exercise, you will be able to relax "instantly" for a while. Remember that if you want to master this skill, you must practice it systematically. Regular, consistent practice of these daily exercises will eventually give you a more relaxed and gentle attitude towards everything, a kind of anti-stress attitude, and when you have stress episodes, they will be much less intense. Breathing exercises with a tonic effect Exercise 1. "Mobilizing breathing" Starting position standing, sitting (back straight). Exhale the air from the lungs, then inhale, hold the breath for 2 seconds, exhale the same duration as the inhale. Then gradually increase the inspiratory phase. Below is a digital recording of a possible implementation of this exercise. The first digit indicates the duration of inspiration, a pause (holding the breath) is enclosed in brackets, then the exhalation phase: 4 (2) 4, 5 (2) 4; 6(3)4; 7(3)4; 8 (4) 4; 8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8; 8 (4) 8; 8 (4) 7; 7(3)6; 6(3)5; 5 (2) 4. Breathing is regulated by the score of the teacher conducting the classes, even better with the help of 5

6 metronome, and at home by the mental account of the student himself. Each count is approximately equal to a second, while walking it is convenient to equate it to the speed of steps. Exercise 2. "Ha-breathing" Starting position standing, feet shoulder-width apart, arms 1 along the body. Take a deep breath, raise your arms through the sides up above your head. Retention of breath. Exhalation, the body leans forward sharply, hands are thrown down in front of you, there is a sharp release of air with the sound “ha”. Exercise 3. "Lock" Starting position sitting, body straightened, hands on knees, in the "lock" position. Inhale as you raise your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees. Breathing exercises with a calming effect Exercise 1. "Rest" Starting position standing, straighten up, put your feet shoulder-width apart. Take a breath. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely to the floor. Breathe deeply, watch your breath. Stay in this position for 1-2 minutes. Then slowly straighten up. Exercise 2. "Respite" Usually, when we are upset, we begin to hold our breath. Releasing the breath is one way to relax. Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep slow breathing, imagine that all your troubles disappear. Exercise 3. "Calming breathing" Starting position sitting, lying down. Slowly take a deep breath through your nose, hold your breath at the peak, then exhale slowly through your nose. Then again inhale, hold the breath, exhale longer for 1-2 seconds. During the exercise, the expiratory phase increases each time. Taking more time to exhale creates a gentle, calming effect. Imagine that with each exhalation you get rid of stressful tension. Below is a digital recording of a possible implementation of this exercise. The first digit indicates the conditional duration of inhalation, the second exhalation. The brackets include the duration of the breath holding pause: 4-4 (2); 4-5 (2); 4-6 (2); 4-7 (2); 4-8 (2); 4-8 (2); 5-8 (2); 6-8(3); 7-8 (3); 8-8 (4); 8-8 (4); 7-8 (3); 6-7(3); 5-6 (2), 4-5 (2). The exercise is regulated by counting (out loud or to yourself). Alekseev A.A. Modern psychotherapy. Course of lectures: Humanist. agency "Academies, project". SPb., Gabdreeva G.Sh. Self-management of the mental state: Proc. allowance. Kazan, Stress of life: Collection. SPb., Exercises for self-regulation of the emotional state through external manifestations of emotions Exercise "Self-control of the external expression of emotions" At the time of the action of stressful factors, with an increase in emotional stress, you need to ask yourself questions of self-control: What does my face look like? Am I not bound? Are my teeth clenched? How do I sit? How do I breathe? If signs of tension are revealed, it is necessary: 1. Arbitrarily relax the muscles. For relaxation mi 6

7 muscle muscles use the following formulas: The muscles of the face are relaxed. Eyebrows are loosely parted. The forehead is smoothed. Relaxed jaw muscles. Relaxed mouth muscles. The tongue is relaxed, the wings of the nose are relaxed. The whole face is calm and relaxed. 2. It is convenient to sit down, become. 3. Take 2-3 deep breaths and exhale to "knock down" rapid breathing. 4. Set a calm breathing rhythm. Exercise "Mirror" A person knows how his face changes depending on the internal state; within certain limits, he can give the person an expression appropriate to the situation. It is worth looking at yourself in the mirror slowly and carefully in a normal situation, and then giving it the expression of a person in a balanced state by will, as a mechanism for stabilizing the psyche can work according to the feedback scheme. Force yourself to smile in a difficult moment. Keeping a smile on the face improves mood, as there is a deep connection between mimic, bodily reactions and experienced emotions. Marishchuk V.L., Platonov K.K., Pletnitsky E.A. Tension in flight. M., Psychology business communication/Aut.-Stat. Yu.A. Fomin. Minsk, Exercises to relax the muscles of the face Method of execution When performing these exercises, one must strive to ensure that the muscles that are not being exercised at the moment are relaxed. Breathe evenly and calmly through your nose. Attention should be focused on the state of the exercised muscles. At the same time, it is important to achieve vivid ideas and sensations with relaxation and tension of various muscle groups. Gradually, the image of a face-mask, completely free from muscle tension, appears in the mind. After some training in relaxing and fixing the corresponding conditioned reflex connections with verbal formulations, it is easy to relax all the mimic muscles by "mental order". 1. "Mask of surprise." Close eyes. With a slow breath, raise your eyebrows as high as possible, say to yourself: "The muscles of the forehead are tense." Hold your breath for a second and lower your eyebrows as you exhale. Pause 15 seconds. Repeat exercise 2 3 times. 2. Exercise for the eyes "Blind Man's Buff". With a slow exhalation, gently lower the eyelids, gradually increase the tension in the muscles of the eyes and, finally, close them as if they were shampooed, squint as much as possible. Say to yourself: "The eyelids are tense." Then a second breath holding and muscle relaxation, breathing is free. Leaving the eyelids down, say to yourself: "The eyelids are relaxed." Repeat exercise 2 3 times. 3. Exercise for the nose "Indignation". Round the wings of the nose and tighten them, as if you are very much indignant at something, inhale and exhale. Say to yourself: "The wings of the nose are tense." Inhale, as you exhale, relax the wings of the nose. Say to yourself: "The wings of the nose are relaxed." Repeat the exercise 2-3 times. 4. "Mask of a kiss." Simultaneously with inhalation, gradually compress your lips, as if for a kiss, bring this effort to the limit and fix it, repeating: "The muscles of the mouth are tense." Hold your breath for a second, relax your muscles with a free exhalation. Say: "The muscles of the mouth are relaxed." Repeat the exercise 2-3 times. 5. "Mask of laughter." Squint your eyes slightly, with an inhalation gradually smile as widely as possible. With an exhalation, relax the tense muscles of the face. Repeat exercise 7

8 several times. 6. "Mask of discontent." With inhalation, gradually clench your teeth, close your lips tightly, tighten your chin muscles and lower the corners of your mouth to make a mask of discontent, fix the tension. Say to yourself: "The jaws are compressed, the lips are tense." With an exhalation, relax the muscles of the face and open the teeth. Say to yourself: "The muscles of the face are relaxed." Repeat the exercise several times. Belyaev G.S., Lobzin B.C., Kopylova I.A. Psychohygienic self-regulation. L., Chernikova O.A., Dashkevich O.V. Active self-regulation of the athlete's emotional states. M., Exercises for concentration of attention Methodology for performing concentration exercises: The room in which it is supposed to be practiced must be isolated from strong sounds. Sit on a chair in a comfortable position to the back, so as not to lean on it (the chair must be with a hard seat, otherwise the effectiveness of the exercise will decrease). Put your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects). Breathe through your nose calmly, not tensely. Try to focus only on the fact that the inhaled air is colder than the exhaled air. It is necessary to perform relaxation-concentration exercises for several minutes. Time is not limited: you can exercise as long as it gives pleasure. After doing the exercises, run your palms over your eyelids, slowly open your eyes and stretch. Variants of concentration exercises Exercise 1. "Concentration on the account" Mentally slowly count from 1 to 10 and focus on this slow count. If, at some point, your thoughts begin to dissipate and you become unable to concentrate on the count, start counting from the beginning. Repeat the count for several minutes. Exercise 2. “Concentration on the word” Choose a short (two-syllable is best) word that evokes positive emotions in you or with which pleasant memories are associated. Let it be the name of a loved one, or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish ... If the word is two-syllable, then mentally pronounce the first syllable on the inhale, the second on the exhale. Focus on "your" word, which from now on will become your personal slogan with concentration. Exercise 3. "Concentration on the subject" Attention! There is a spotlight in your head. Its beam can illuminate anything with immense brightness. This spotlight is your attention. We control his beam! For 2 3 minutes, we “illuminate with a spotlight” any object. Everything else goes into darkness. We look only at this subject. You can blink, but the gaze must remain within the subject. We return to it again and again, look at it, find all the new features and shades ... Exercise 4. “Focusing on the sound” And now we focused our attention on the sounds outside the window (wall) of the office. Let's listen to them. To better concentrate, you can close your eyes. Select one of the sounds. We listen to it, we listen, we hold it. Exercise 5. "Focusing on sensations" Focus on your bodily sensations. Direct the beam of your attention to the foot of your right foot. Feel the toes, the sole. Feel the contact of the feet with the floor, the sensations that arise from this contact. Focus on your right hand. Feel the fingers, the palm, the surface of the hand, the whole hand. Feel your forearm, elbow; feel the contact of the armrest of the chair with the arm 8

9 and the feeling it evokes. Feel the left hand in the same way. Feel the lower back, back, contact with the chair. Focus on the face nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air on your face. Exercise 6. "Focusing on emotions and mood" Focus on inner speech. Stop inner speech. Focus on the mood. Assess your mood. What is it? Good, bad, average, funny, sad, upbeat? Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Recall the joyful events of your life. We come out of a state of relaxation. Reflection on your emotional state. Exercise 7. "Focusing on feelings" Close your eyes. Focus on inner feelings. Mentally choose one of those present here, it can be your neighbor, friend or any other person from the group. What feelings do you have towards him? Are you happy with him, do you like him, you can't stand him, is he indifferent to you? Understand your feelings, acknowledge them. Exercise 8. "Concentration on a neutral object" Concentrate your attention on some neutral object for several minutes. Below are four possibilities: Write down 10 names of objects, things, events that give pleasure. Slowly count objects that are not emotionally colored in any way: leaves on a branch, letters on a printed page, etc. Train your memory by remembering 20 actions performed yesterday. Within two minutes: remember the qualities that you like most about yourself, and give examples of each of them. Reflection of sensations: Did you manage to focus your attention on one object for a long time? What is easier to focus on: an object or a sound? What does it depend on? What properties of attention are necessary for concentration? Gadzhieva N.M., Nikitina N.N., Kislinskaya KV. Fundamentals of self-improvement. Self awareness training. Yekaterinburg, Psychology of business communication /Author-comp. Yu.A. Fomin. Minsk, Stress of life: Collection. SPb., Visualization exercises Exercise 1 Sit comfortably. Close your eyes. Focus on your breathing. Breathe in and out mentally and deeply. With each inhalation and exhalation, you become more and more calm and focused on your sensations. Breathe easily and freely. The body relaxes more and more. You are warm, comfortable and calm. You breathe in fresh, cool air. You calm down and tune in to the new work. We begin to master the methods of forming figurative representations. I will pronounce individual words, and you must pronounce them to yourself, focusing on their content. After that, you aim to imagine images of the words you heard. Let's start with visual images: 1) orange 6) light 2) sea 7) play 3) meadow 8) gentle 9

10 4) flowers 9) build 5) bird 10) weave Exercise 2. “Self-developing ideas” Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. And now let's try to recreate in our imagination a complete picture, a complete image. Imagine a beach by the sea. Hot day. The sun is burning. You are in a bathing suit. With pleasure we stretch out on the sand ... We look at the sea. You can see the heads of the swimmers... Let's take a closer look at the horizon line. What appeared there? We peer carefully ... And what is happening around, on the shore? .. The sun is beating hard, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?.. The images leave. Focus your attention on your body. They clenched their hands. They opened their eyes. Exercise 3. "Shelter" Imagine that you have a comfortable safe haven in which you can take refuge whenever you want. Imagine a cabin in the mountains or a forested valley, a personal ship, a garden, a mysterious castle... Mentally describe this safe and comfortable place. When you go to bed, imagine that you are heading there. You can relax there, listen to music or talk with a friend. After doing this a few times, you can fantasize like this throughout the day. Close your eyes for a few minutes and enter your personal retreat. Reflection: Did you manage to see the whole picture, to evoke the corresponding bodily sensations? What images emerged? Exercise 4. "Formation of visual representations of abstract concepts" Focus on your feelings, activate your emotional memory. I will name abstract concepts, try to see the images that are associated with them: happiness slavery freedom dignity humility dream Reflection of sensations, emerging images. Exercise 5. "Emotional Challenge" Recall and describe the most wonderful experiences of your life; the happiest moments of delight, joy, happiness. Imagine that this situation has repeated and you are now in this state of happiness, joy. Imagine what visual, auditory, kinesthetic images accompanied this state. “Make” the same face: the same smile, the same sparkle in the eyes, the same blush, the same rapid pulse, etc. Feel this state with your whole body: with an energetic posture, beautiful posture, confident gait, expressive gestures, etc. Try to retain and remember these physical manifestations of joy and happiness, so that you can then reproduce them in own will. It is very useful to start each lesson (and in general every day) like this: remember something pleasant that makes you smile, tune in to good relationships with colleagues, children, loved ones. Discussion: What images were easier for you to recreate? What helped you to recreate figurative representations, what hindered you? What role does visualization play in self-regulation of the emotional state? Gadzhieva N.M., Nikitina N.N., Kislinskaya N.V. Fundamentals of self-improvement. Self awareness training. - Yekaterinburg, Mitina L.M. The teacher as a person and a professional (psychological problems). M.,

11 Psychology of business communication / ed.-comp. Yu. A. Fomin. Minsk, Exercises for plot imagination The purpose of the exercises: to train deliberate modeling of various emotional states, to learn how to balance the processes of excitation and inhibition. Exercise "Visual images" It is proposed to choose an object that is brightly colored with a certain color, preferably without shades. The color is chosen according to the state that is being modeled: red, orange, yellow - activity colors; blue, blue, purple colors rest; green neutral. It is necessary to say to yourself several times the name of a color. In the imagination, the outlines and color of this object will arise. Gradually, a state of relaxation and peace will arise, or, conversely, activity, mobilization. Exercise "Park" (to create a mood of peace, inner comfort, deep rest) Self-order: "Green-green greenery. Green-green foliage. Green leaves are rustling. Imagine yourself in the park on a warm and sunny summer day: sun glare interspersed with shadows from the foliage; the body is warm, but not hot, the foliage is fresh, bright; spacious clearings and alleys stretching into the distance, leaves rustling in a gentle breeze, distant and vague voices of people; the smell of fresh foliage (temperature image, color, spatial, sound, tactile, olfactory). Exercise "Siren" (recommended to perform when falling asleep to create a state of rest and peace) Self-order: "Boom-boom hum. A booming, booming siren. The booming siren is moving away." Imagine the booming sound of a steamship siren over a night raid. The wall of the pier in the port at night, a brightly lit steamer preparing to depart, the navigation lights of ships gliding along the dark roadstead. Further development plot - the steamer leaves for a voyage, the gangway is removed, the strip of black oily water between the side and the quay wall becomes wider, the voices of those seeing off and sailing away; the steamer is already far away, you can't make out the faces; his luminous silhouette moves; the receding siren sounds again, the running lights seem to glide through the air. The water smells of algae, resin and the sea (olfactory image); evening coolness (temperature image). The exercise is accompanied by musical accompaniment (calm, melodic music). The exit from autogenic immersion is natural sleep, since attention in this case is not concentrated, but dispersed, goes from a small circle to a medium and large one. Exercise "Carpet" (to create a feeling of coziness and comfort) The main sensory representations are tactile (tactile). Self-order: “Fluffy, fluffy fluff. Fluffy fluffy carpet. The fluffy carpet is undead." Imagine a touch bare feet to a fluffy carpet, large and warm, in a large comfortable room. The room must be necessarily large, not crowded with furniture (spatial image); lighting - in warm yellow-orange tones (color image). Exercise "Lemon" (to create an atmosphere of friendly, friendly communication and Have a good mood) Basic sensory representations of taste. Self-order: “Sour-sour acid. Sour-sour lemon. Sour lemon in a glass of tea. Imagine the taste of tea or coffee with lemon sourness. The visual image (color and spatial) is a bright but limited circle of light above the table, the rest of the room is lost in twilight, the table is set, but already in disarray. Friends at the table. The conversation is a little noisy, a little rambling, but interesting. The memory of the taste of lemon causes, among other things, salivation, which in turn stimulates appetite. eleven

12 Exercise "inspiration" "Responsible exam" Condition to be corrected, fear, fear of failure, lack of confidence in one's knowledge. The time of the “rehearsal” workout is morning or afternoon (but not the evening before the exam!). During the exercise, you must first achieve muscle and psychological relaxation, extinguishing fear and anxiety. From the moment the "transitions" from the spacious rooms of the lobby and corridors to the tighter ones (audiences, office) begin, mobilization takes place. Narrows and focuses attention. Musical reinforcement calm smooth music. Represented colors - blue, blue. Imagine a spacious hall or lobby of an institute. You walk calmly, with a confident gait, without a hint of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations related to it, and only answer the greetings of acquaintances with a smile. In a word, you "hold on". You move from the vestibule to the corridor, from the corridor to the auditorium adjacent to the professor's office, that is, from spacious rooms to tighter ones. As you do this, your step, without speeding up, becomes more and more precise, your gait more and more confident, your posture straight. In front of the examiner's door, you willfully “cross out” all memories of the material that you think you have forgotten or have not learned enough. You do not think in this brief moment about anything that relates to the upcoming subject, in your brain you have a chaotic rush of thoughts. Of course, you are excited, and this is quite natural. It is not the excitement before the exam that is dangerous, but the excessive excitement that causes confusion and fussiness. Some emotion is needed it will mobilize. But here you are called and you are in front of the examiner's table. You don't choose a ticket, you take the first one that comes along. For you, all tickets are equivalent, you know the educational material. And, indeed, the questions of the ticket that you got are exactly what you need. You, in fact, could answer without preparation, but you should not behave arrogantly, it is better to sit down and put your thoughts in order. And as soon as you begin to do this, the chaotic train of thoughts is replaced by their smooth and even flow of knowledge, the knowledge you have accumulated emerges in your mind in a harmonious order, and you are ready to state them in the same order ... Belyaev G.S., Lobzin B.C., Kopylova I.A. Psychohygienic self-regulation. L., Methods of situational self-regulation during a tense situation It is necessary to equip students with methods of direct self-regulation of the emotional state during the action of stressful factors. For these purposes, the following can be used: Self-persuasion, self-orders that cause a calm state, self-hypnosis of calmness and endurance, it is necessary for the mood to work: “Today I do not pay attention to trifles”, “I am completely calm”, etc. Self-control of the emotional state by external expressions of emotions : facial expressions, pantomime, somatics, the nature of speech, the presence of muscle tension, increased respiratory rate. You can control the external expression of emotions by “launching” self-control questions: “What does my face look like?”, “Am I constrained?”, “Are my teeth clenched?”, “How do I sit (stand)?”, “How I breathe?". If signs of tension are detected, it is necessary to voluntarily relax the muscles, sit down (stand) comfortably, establish a calm breathing rhythm: take 2-3 deep breaths and exhale to bring down rapid breathing. Calming breathing exercises (soothing breathing, deep breathing). You can use the following breathing exercise: take a deep breath, directing the air flow into the lower abdomen, hold your breath for a couple of seconds, and then slowly release the air through your mouth in an even stream. Repeat exercise 3 5 times. Thus, the tension of the body and brain is removed, a balanced state is created. The use of images of concentration and visualization focusing attention and imagination on a specific object (visual, sound, bodily and other sensations). 12

13 Count to 10 before responding. Activating a sense of humor try to see the comic even in a difficult, serious situation: mentally imagine an aggressive partner in a comic situation (how he would look in this state on the beach, in a zoo cage, in a baby hat, etc.), forgive the partner for his mistake, slow-wittedness, emotionality Distraction try as brightly as possible to imagine a situation in which you usually feel most calm and comfortable, put yourself in this situation. Elkanov SB. Fundamentals of professional self-education of the future teacher. M., Marishuk V.L., Platonov K.K., Pletnitsky E.A. Tension in flight. M., Chernikova O.A., Dashkevich O.V. Active self-regulation of the athlete's emotional states. M., First aid after the action of stress factors There is a system of methods of emotional self-regulation, which must be used immediately after the action of stress factors on the human body. It includes the following tricks: Use every chance to wet the forehead, temples and arteries on the hands with cold water. Slowly look around, even if the room is familiar. Looking from one object to another, mentally describe their appearance. Mentally say to yourself: “Brown desk , white curtains. Focusing on each individual subject can distract from internal stressful tension, switch attention to a rational perception of the environment. Look out the window at the sky. Focus on what you see. Having collected water in a glass, slowly, as if with concentration, drink it. Concentrate on the sensations when the water flows down the throat. Imagine yourself in a pleasant environment in the garden, on the beach, on a swing, in the shower. Apply calming formulas "Today I do not pay attention to trifles." There are many physiological mechanisms of discharge that have a restorative effect on a person. Outwardly, they manifest themselves in the form of crying, laughter, a desire to hit, speak out, etc. There is no need to block them (restrain them): the emerging feeling of irritation, aggression can be removed with the help of physical relaxation: kicking an imaginary object several times, boxing a pillow, “ chill out"; defuse emotions to speak out to the end to someone. When a person speaks out, his excitement decreases, he can realize his mistakes and make the right decision; in order to quickly normalize the state after troubles, it is necessary to give yourself increased physical activity (20-30 squats, running in place, climb on foot to the 3rd 5th floor); find a place where you can speak out loud, shout something that outrages, offends, cry. Let it be an empty room. As these actions are performed, irritation, anger, resentment will go away; another way is "empty chair". Imagine that a person who offended you is sitting on it, pour out feelings. Now he can say whatever he wants. Switch to an interesting activity, a favorite pastime to create a new dominant. When overexcited, a dominant focus of excitation is formed in the cerebral cortex, which has the ability to inhibit all other foci, subjugates all the activity of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. The more exciting the business, the easier it is to create a competitive dominant. Recall pleasant events from your own life. Imagine that this situation has repeated and you are in this state of joy. Make the same face, smile, feel this state with your whole body: posture, posture, gestures, gait. Use logic tricks. The inclusion of rational activity in the perception and process of responding to an external stimulus significantly changes a person's behavior and corrects 13

14 emotional reactions. It must be remembered that with strong emotional arousal, a person inadequately assesses the situation. In an acute emotional situation, no decisions should be made. Calm down, and then think it over according to the principle: "I'll think about it tomorrow." To make a general reassessment of the significance of the situation according to the type: “I didn’t really want to” or to be able to extract something positive even from failure, using the “but” technique. Apply the soothing method according to the “green grapes” principle. Say to yourself: “What I just unsuccessfully aspired to is not as good as it seemed.” Calmly analyze the situation, try to clearly understand the possible negative consequences and come to terms with the worst of them. Having realized the worst outcome and reconciled with it, calmly consider the solution to the situation. Ways to prevent unfavorable emotional states To prevent unfavorable emotional states, you can use the following methods: Use your emotional and energy resources economically. The power of the mind is able to neutralize the negative impact of many events and facts. Be an optimist. Ignore the dark side of life, evaluate events and situations positively. To do this, you should: Live under the motto "In general, everything is fine, but what is done is done for the better." Accept unsatisfactory life circumstances as temporary and try to change them for the better. Notice your achievements, successes and praise yourself for them, rejoice at the goals achieved. Do not “chew” in your mind the conflicts that have occurred and the mistakes made. Understand their cause, draw conclusions and find a way out. If there is a problem, a conflict, resolve them in a timely and deliberate manner. Make it a rule: spend longer and more often with nice people. With those who are unpleasant, gently and imperceptibly limit communication. If interaction with an unpleasant person is unavoidable, convince yourself that what is happening is not worth reacting emotionally. Recognize for any person the right to free expression of his individuality. Everyone shows his individuality in the way that suits him, and not the way you do it or how you would like it. It is necessary to be more flexible in the assessments of other people, not to try to remake the partner, to fit him to yourself. Exercise "This is me" This method demonstrates spiritual kinship with other people, helps to develop humanity in oneself. When observing another person, pay special attention to those traits of his character in which you are similar to him. When someone does something you don't like, remind yourself that you do things like that sometimes too. By constantly reminding yourself that other people's mistakes are nothing special, you can quickly and effectively release tension. Develop the dynamism of installations. A person with a large set of flexible attitudes and a sufficiently large number of different goals, who has the ability to replace them in case of failure, is better protected from negative stress than someone who is focused on achieving a single, main specific result. Boyko VV Energy of emotions in communication: a look at oneself and others. M.,

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Who needs emotional self-regulation and why?

Emotional self-regulation is the ability to cope with one's own experiences without harming the psyche of others. The question of how to manage emotions worries everyone. The fact that man is an emotional being is beyond doubt. Joy, sadness, surprise, delight and outbursts of other emotions permeate our lives, accompany every action, arise for any reason, and sometimes for no apparent reason at all. It is quite difficult to imagine your life without emotions.
However, some scientists claim that emotions are unnecessary and even dangerous for our existence. They consider emotions an atavism - an unnecessary, obsolete element inherited by a person from distant ancestors. An open manifestation of emotions, weak mechanisms of self-regulation are characteristic of ill-mannered people or representatives of backward cultures. Perhaps modern civilized individuals should completely get rid of emotions, so that they do not complicate life ...

"We all know that emotions are bad for our sanity and our blood pressure," Frederick Skinner, an American psychologist, was fond of saying. Indeed, quite often violent emotions interfere with purposeful activity, disorganize behavior. In particular severe cases in order to calm down, the subject has to spend all his strength, use all the ways of self-regulation. What are the benefits of mental anxiety?
Often, emotions do not complicate, but on the contrary, they greatly simplify life, remove part of the load from the brain. How does this happen? Imagine that you met a stranger and feel that you do not like him. The next steps are clear. If you don't like it, then we will limit contacts. With those who liked - we will be friends. And why and why - we will figure it out along the way, if there is nothing more to do.

Mechanisms of self-regulation of the emotional state
As already noted, emotions bring many benefits to people, but in some circumstances they cause quite a lot of discomfort. Under the power of anger, hatred or panic, a person loses control over the situation, commits rash acts, makes rash decisions. Emotional self-regulation helps to restore balance, restore self-confidence, cope with experiences, and minimize destructive consequences. How to manage emotions?

All mechanisms of self-regulation are divided into two large groups: constructive and non-constructive. Non-constructive methods of self-regulation operate on the principle of psychological protection. They give temporary relief due to the fact that negative experiences are forced out into the subconscious and do not bother a person for some time. Such mechanisms are not really efficient. negative emotions continue to exist and will definitely manifest themselves at the first opportunity.
Constructive methods of self-regulation contribute to a realistic adaptation to the surrounding world. In science, they are called coping behavior. Emotional self-regulation, which increases the adaptive capabilities of a person, involves an arbitrary choice. On the basis of understanding the nature of emotional phenomena and the causes of their occurrence, a person ceases to be a victim of surging experiences and consciously predicts his emotional reactions.

Many people think about how to manage emotions when the fire is already raging with might and main. Although a fire is easier to prevent than to eliminate the consequences. Coping behavior is not only calming burning passions. Genuine self-regulation mechanisms are personality traits that are an internal resource that help to adequately respond to the situation, to prevent the occurrence of unwanted ignition.

The resources of coping behavior are the following personal characteristics:

the presence of internal values, understanding of one's place in the world, one's life task;

the conviction that life's successes and failures depend on myself, my abilities;

optimism, faith in the good, high self-esteem;

self-acceptance, natural behavior, lack of fear to prove oneself and make a mistake;

goodwill, sociability, the ability to establish and maintain deep and close emotional ties;

the ability to live in the present;

autonomy, independence and freedom of choice;

the ability to take responsibility for one's life, social maturity.

Inadequate ways of emotional self-regulation
Austrian psychiatrist Paul Watzlawick argues that humans are very ill-equipped to be happy. Having forgotten about the mechanisms of emotional self-regulation, people deliberately cultivate trouble, literally strive to become unhappy. An unhappy person always has something to do, something to discuss with friends and relatives. His life seems to him filled with events.
Therefore, many subjects deftly cling to their real failures or invent non-existent troubles. Errors and defeats are carefully stored in memory, retrieved at every opportunity. People savor their experiences and willingly share them with others. Ultimately, a person gets used to living in a situation of tension, and then various misfortunes begin to find him themselves.

The individual is defiantly angry and indignant, shows concern, complains to everyone he meets about his “evil fate”, and secretly rejoices: “Hurrah! Again, there is something to worry about! Then there will be something to remember. And you don’t need to do anything special, and time is busy, and life is in full swing ... And he doesn’t need any methods of emotional self-regulation at all. The task of how to manage emotions is not on the agenda.
A fairly common lazy excuse is the statement: "I can't help myself." Very often in our speech there are such expressions: “I was seized by horror”, “Melancholy attacked me”, “Fear took me by surprise”, “I had a nervous breakdown” ... I just want to ask: “Where were you during this moment? What were you doing while all this was happening? Who resolved this whole mess in your own inner world?».

Emotions are not viruses or aliens. They cannot attack us from the outside world. Any feelings originate in the inner world i.e. depend on the person himself, his desire and willingness to experience. Each person decides what emotions to experience. And if you are sad, then you need it for some reason. You get some benefit from it. Then even the most beautiful techniques of emotional self-regulation will not really help you.
Not so rare are heroic people who know how to control themselves, know exactly how to manage emotions. Usually this means that a person does not allow his experiences to break out, holds them back, does not show others. But this does not mean that there are no emotions. A hurricane is raging inside. And on the surface - quiet and smooth. Restraining emotional self-regulation is a direct path to neurosis and various somatic diseases.

An emotion that has already arisen will not disappear anywhere. If it is suppressed, a muscle clamp is formed in some organ. The more often you suppress emotions, the more clamps. Ultimately, the body begins to work with violations, and the body gets sick. In science, there is a whole area that studies the influence of mental factors on the occurrence of somatic diseases - psychosomatics. For example, scientists have proven that hyper-responsible leaders often have a stomach ulcer, touchy people often have a sore throat.

Effective techniques for self-regulation of the emotional state
How to act in a tense situation? How to manage emotions? The answer is simple - do not suppress feelings. You need to learn to understand them. human emotions This is a well-functioning alarm system. A virtual red light appears when something significant happens in the environment.
Negative emotions warn us, warn of a possible threat, keep us from stupid things. Learn to find and eliminate the cause of experiences, and not the emotions themselves. Breaking a signal light will not eliminate the danger.

The following methods of self-regulation will help to effectively reduce the intensity of passions: Any physical exercises are excellent self-regulation mechanisms. In order to unload the emotional sphere, it is not necessary to systematically go in for sports. It is enough in the midst of the experience to do a few squats, jump intensively or climb the stairs at a fast pace.

Fast walking is also a good exercise. In the process of movement, breathing quickens, the blood is saturated with oxygen. The brain receives additional nutrition and begins to work much better. Your thoughts become more positive and the optimal solution to the problem that caused emotional stress is found by itself.

vocal exercises. Among practical psychologists there is an expression "to yell emotions." It is used to denote vocal techniques of self-regulation. During the reproduction of sounds, the vocal cords produce powerful vibrations that contribute to the release of energy. By practicing singing and making any loud sounds, a person is thereby freed from negative emotions.

Gymnastics for fingers. There are many receptors on the pads of our fingers that transmit signals to the brain. To give vent to unnecessary emotions, you can use the following mechanisms of self-regulation: carefully rub your palms together, knead the plasticine or dough well.

temperature contrast. Stormy emotions are associated with something hot. If you need to cool the dust, use the temperature change. Breathe near open window, wash your face with cold water or put a piece of ice on your forehead.

Visualization. Emotional self-regulation becomes easy for someone who has learned to disconnect from their emotions. This can be done using visualization techniques. Imagine that negative emotions are a heavy headdress, a scratchy scarf, or a tight belt. Mentally get rid of the accessory that interferes with you and feel free.

Replacing an object. If your emotions are related to specific person, try to transfer them to some inanimate object: a portrait, a punching bag, a plush toy, a stack of paper. Give free rein to your anger, express all your grievances, vent your irritation and live on.

In conclusion, we recall once again that feelings should in no case be restrained. Depriving yourself of emotions, you deprive the world of colors. Learn to understand and accept your emotions. They so clearly want to tell you something ... Pay attention to them!