Self-regulation of emotional states. Training "Methods of self-regulation of emotional state

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1 The methods of self-regulation of the emotional state in each person with intense emotional states change the mimic, the tone of the skeleton muscles, the tempo of speech increases, the fussiness leading to errors in the orientation, breathing, pulse, complexion can appear, can appear. Emotional tension can decline if the attention of a person switches from the cause of anger, sorrow or joy on their external manifestations of facial expression, tears, or laughter, etc. This suggests that the emotional and physical states of a person are interrelated and mutually influence each friend. Therefore, apparently, the same statement is equally legitimate: "We laugh, because we have fun" and "we are fun, because we laugh." The easiest, but quite effective way of emotional self-regulation relaxation of the mimic muscles. Having learned to relax facial muscles, as well as arbitrarily and consciously control their condition, you can learn how to manage and appropriate emotions. The earlier (by the time of the emergence of emotions), conscious control is included, the more effective it turns out. So, the teeth are compressed in anger, the facial expression changes. It occurs automatically, reflexively. However, it is worth "launching" questions of self-monitoring ("Does the teeth are not compressed?", "How my face looks like"), and the Mimic muscles begin to relax. However, pre-training requires a relaxation of certain muscle groups based on verbal self-propelled. The future teacher is especially important to master the skills of relaxing the mimic muscles. Exercises for the relaxation of the face muscles include tasks for relaxing the mimic muscles (forehead, eye, nose, cheeks, lips, chin). Their essence consists in alternating the voltage and relaxation of various muscles, so that it was easier to remember the feeling of relaxation in a contrast contrast. During the exercise, attention should be actively directed to the alternation of voltage phases and relaxation. It is possible to achieve this with the help of verbal self-likes, self-sufficiency. As a result of multiple repetitions of these exercises in consciousness, the image of his face is gradually in the form of a mask, the most free of muscle tension. After such a training, it is possible to easily for the necessary order into the necessary; The moment to relax all the muscles of the face. An important reserve in stabilizing its emotional state is to improve breathing. Oddly enough, not all people know how to breathe correctly. Unfortunately, it applies to the teacher, whose breath should be more perfect than that of the coholder of the other. Not the ability to breathe correctly promotes rapid fatigue. The student should know that a poorly delivered voice, insufficiently spent diccia and the tempo of speech plus a superficial, non-medical respiration causes a number of professional ailments of the teacher, and together with them and the fall of its emotional tone. Focusing your attention, it is easy to see how the human breath changes in different situations: there is a sleep, working, angry, cheerful, laughing or scared in different ways. As can be seen, respiratory disorders depend on the internal state of the person, it means that an arbitrarily ordered breathing should have an opposite effect on this state. Having learned to influence your breath, you can purchase another way of emotional self-regulation. Basics of breathing exercises are borrowed from the system of yogis. Their meaning consists in conscious control over the rhythm, frequency, breathing depth. Different types of rhythmic breathing include breathing delays of different duration and varying inhale and exhalation. Throughout the respiratory tract is abundantly equipped with the endings of the vegetative nervous system. It has been established that the inhalation phase is excited by the end of the sympathetic nerve activating the activities of the internal organs, and the phase of the exhalation of the vagus nerve, as a rule that has inhibited influence. In respiratory gymnastics, this property is used in the form of the so-called "evening" soothing or "morning" mobilizing breathing. The soothing type of breathing is characterized by a gradual elongation of exhalation until the duration of a double breath. In the future, the breaths are already extended until they compare with exhalations. Then all phases of the respiratory cycle are reopening again. Mobilizing Breath It's like a mirror reflection of soothing breathing: 1

2 Change not exhalations, but inhales, breathing is delayed not after the exhalation, but after the breath. Respiratory gymnastics can be successfully applied in the educational process. Soothing breathing is useful to use to pay off excess excitation and nervous stress, for example, at the beginning of the test work, colloquium, credit, exam, before a public speech, at the student conference. This type of respiratory can neutralize the neuro-mental consequences of the conflict, remove the "pre-site" excitement and help relax before bedtime. It is a simple but effective means against insomnia. Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, contributes to a rapid and painless transition from sleep for waking, mobilizing attention. In the educational process, this type of breathing makes it possible to remove drowsiness and lethargy among students engaged in the first shift, and "delay" the development of fatigue by the end of the school day. Respiratory gymnastics is particularly useful for stimulating the training activities of the evening branch students who come to classes after a tiring work day. Therefore, it is advisable to "arm" with respiratory gymnastics as a faithful and accessible means of managing the emotional state not only students, but also teachers. In addition to the soothing and mobilizing, there are four main types of respiration, which are important when learning arbitrary respiration regulation: clavinary, breast, diaphragmal and complete. Clear breathing is the shortest and superficial. It can be defined as a slight lift of the clavicle upstairs together with a slight expansion of the chest on the breath. Breast breathing is deeper in the sense that inhales more air. It begins with a reduction in intercostal muscles, which expand the chest towards upwards and styling. With a breast type of breathing, there is greater expansion of the chest, followed by raising the clavicle on the breath. Breast breathing occurs most often. The diaphragmal (abdominal) breathing is the deepest of all types of breathing. This type of breathing is characteristic of men. With such breathing, the lower lung departments are filled with air: the diaphragm is lowered, and the stomach is swelling. The diaphragm movement is the main cause of a deep breath. During the breath of muscles relax, the dome of the diaphragm becomes flat, and the lower lungs, suction air, stretch. Depending on the inhalation or exhalation, intra-abdominal pressure changes, and thus the correct diaphragm breathing has an arraying effect on the abdominal organs. And finally, complete (deep) breathing includes three described types of breathing, combining them into one. It begins with the abdominal (lower) and ends with a clavical (upper) breathing. In the process of such combined breathing, no lung plot remains not filled with air. Deep breathing is used to relax and calm down faster and calm down in an unexpected or difficult situation. The effectiveness of the effects of breathing exercises on the emotional state increases if they are used in the complex with other methods of emotional self-regulation. One of these methods is a conscious concentration of attention. Concentration is a concentration of consciousness at a specific object of its activities. It is possible to focus on their visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the stream of their thoughts, on the images that occur in consciousness. The basis of the concentration is based on attention. The focusing skill is based: on the ability to focus its attention on a specific object; on the development of arbitrary attention, arising under the influence of a consciously set goal and requiring volitional concentration; On a fairly broad amount of attention, it allows you to simultaneously focus on different internal processes; on the sensations in the body, on visual and auditory images, on mental operations, etc.; On the ability to switch attention from external objects on inner world personality, with one feeling, feelings, thoughts to others; On the ability to delay attention on one object. 2.

3 Effective emotional self-regulation contributes to the use of imaging or visualization techniques. Visualization is the creation of internal images in human consciousness, i.e., the activation of imagination with the help of hearing, visual, taste, olfactory, tactile sensations, and their combinations. Visualization helps a person to activate his emotional memory, recreate the sensations that he experienced once. Reproducing the appearance of the outside world in their consciousness, you can quickly distract from a tense situation, restore emotional balance. A variety of visualization is the exercises of the "plot imagination", which are based on the deliberate use of the color and spatial representations of human consciousness. Conscious views are stained in the desired color corresponding to the simulated emotional state. The color has a powerful emotional effect on the nervous system. Red, orange, yellow - colors of activity; Blue, blue, purple rest colors; Green neutral. Color (temperature, sound, tactile) feeling better complement with spatial representations. If it is necessary to calm down, relax, one should represent a wide, open space (sea horizon, spacious sky, wide area, extensive theater lounge, etc.). To mobilize the body to perform a responsible task, the presentation of close, narrow spaces with a limited horizon (a narrow street with high houses, a gorge, a close room) is helped. The use of these receptions allows you to cause the necessary emotional state at the right moment (calm spacious seashore, winter landscape in lilac twilight; invigorating - summer beach is a bright sunny day, a blinding sun, bright yellow sand). It should be born in the picture represented, feel it and fix it in consciousness. Gradually there will be a state of relaxation and peace or, on the contrary, activity, mobilization. The effect of sensory reproduction is widely, and with the help of each of the senses, you can simulate any mood. We just need to be able to send your emotional imagination on the right path. This is facilitated by the exercises "inspiration." Their peculiarity is that they are due in each individual case with an extremely specific everyday situation and are not so much training as prepared and corrective. Their common goal is to neutralize fear, fear of any responsible effect (in a very wide range - from the exam or sports competition to an intimate date). When emergencies arise, they cause voltage long before the collision with them. Therefore, it is necessary to prepare for them. The first step towards success in any undertaking is a psychological plant for success, absolute confidence that the goal will be achieved. It is necessary to accustom oneself to success, good luck, make it forgoing granted, habitual. For example, when the hostess carries the mountain dishes from the kitchen, it is worth saying to her: "Caution, do not drop!", As she will definitely drop their burden. "Store in your memory negative representations is equivalent to slow suicide," writes X. Lindeman, a well-known expert on autogenic training. The exercises of "inspiration" are in the "rehearsing" of a tense situation necessarily under conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows: they are met most often in the morning, sometimes during the day, but never at night; The attention of the training tightly concentrates from a large and medium circulation of attention (wide, spacious premises) and quiet color views (blue, blue, purple tone) to a small circulation of attention (narrow, close rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to the internal; Exercise Exercises is accompanied by musical reinforcement: at first the exercises are used calm, smooth music, then gradually the musical temper rattles. Exercises of "inspiration" exercises are extremely diverse (depending on the "rehearsable" intense situation "), but the scheme of their implementation is always the same. 3.

4 The targeted 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 of the emotional sustainability of the future teacher. Respiratory exercises Instructions for execution: These exercises can be performed in any position. It is necessarily only one condition: the spine will certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, fully stretch the muscles of the chest and abdomen. If the back is direct, then the breathing muscles (mainly the diaphragm) can function easily and naturally. Ensure that a deep breath allows you to make a straightened back. Try deeply inhale, first overtaking and lowering the shoulders, then straightening and dealing your shoulders, and you yourself will feel a colossal difference. It is also very important to the correct position of the head: it should sit on the neck straight and freely. Relaxed, directly sitting head to a certain extent pulls up the thoracic and other parts of the body. ATTENTION: Need in no case should be suspicious in any way! You must make sure that it is really relaxed. Make it easy. While you are looking for, where which muscle is tense, relax your neck and try to stay relaxed while performing breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to exercise in free breathing, constantly controlling it. Such a breathing method gradually must be brought to automatism, to become natural for you. Methods of performing breathing exercises 1. Sit on a chair (sideways to the back), straighten your back, relax the neck muscles. 2. Put your hands freely on your knees and close your eyes, so that no visual information interfere with you to focus. Focus only in your breath. 3. When performing the breathing exercise, breathe through the nose, the lips are slightly closed (but in no case are not compressed). 4. Within a few minutes, simply control your breathing. Note that it is easy and free. Feel that the inhaled air is colder than exhaled. Ensure that the breath is rhythmic. Now note that the auxiliary respiratory muscles do not turn on during the inhalation and exhalation, especially the shoulders dissuade when inhaling. The shoulders should be relaxed, omitted and slightly set back. After the breath, naturally, the exhalation must follow. However, try to extend inhale. You will succeed, if, continuing inhale, you can keep your chest muscles as long as possible. Think that now you have a long exhalation. Deep breath and subsequent long exhalation repeat several times. And now control the rhythm of breathing. After all, it is a rhythmic breathing that calms the nerves, has a suspension action. Perform a slow breath, while spending at the same time to count at an average pace from one to six. Then take a pause. Train rhythmic breathing about 2 3 minutes. The duration of individual phases of breathing in this case is not much more important than the right rhythm. You can recall this simple way of rhythmic breathing at any time. Next, you should perform an exercise for any of the respiratory types described below. Respiratory Exercise Options Exercise 1. "Clavical (top) breathing" In the process of mastering the upper breathing, it is recommended to put palms on the clavicle and monitor the lifting and lowering of the clavicle and shoulders. Source position - sitting (standing, lying) straighten (head, neck, back should be located on the same line). Before you breathe, air and lungs should be exhaled. After the exhalation, make a slow breath through the nose, raising the clavicle and shoulders and filling the upper lungs by air. With the exhalation, the shoulders slowly fall down. Exercise 2. "Breast (average) breathing" 4

5 In order to make it easier to master the medium breathing method, you can put your palms on both sides of the chest and monitor its lowering and expansion. The initial position is the same as in the previous exercise. Make an exhalation through the nose, the ribs are lowered, then full and long breath, expanding the chest. Shoulders and stomachs when inhaling should remain motionless (not allowing the abdomen). Then again exhale and again inhale. Exercise 3. "Abdominal (Lower) Breath" For a more complete assimilation of this exercise, it is recommended to put your palms on the stomach to keep track of the lifting and lowering of the abdominal wall. Source position is the same. Make a complete exhalation, while the belly is absorbed inside (the diaphragm rises up). Then slowly breathe air through the nose, putting the stomach (the diaphragm is lowered), without moving the chest and hands. The lower part of the lungs is filled with air. Again, exhale the air belly leaves deeply inside (the air is exhaled from the lower lobes). Exercise 4. "Deep (full) breathing" The initial position is the same, however, it is preferable to lie on the back, since with this position of the body, the muscles of the abdominal wall relaxes. Stage 1. Take a convenient position. Put the left hand (palm down) on the stomach, more precisely on the navel. Now put your right hand so that you are comfortable, on the left. Eyes can stay open. However, with closed eyes it will be easier to perform the second stage of the exercise. Stage 2. Imagine an empty bottle or bag that is inside you where your hands lie. At inhale, imagine that the air goes through the nose, goes down and "fills this inner bag. As the air bag fills, your hands will rise. Continuing inhale, imagine that the bag is fully filled with air. The wave-like movement that started in the abdomen will continue In the middle and upper parts of the 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 breathing. Keep air inside the bag. Repeat a phrase: " My body is calm. "This stage should not last for more than 2 seconds. Stage 4. Slowly start exhausted to empty the bag. As you do it, repeat about yourself phrase:" My body is calm. "With exhale, feel like raised earlier Belly and chest. The duration of this stage should not be less than the two previous steps. Repeat this four-step exercise in a row 3 5 times. If you have dizziness, stop. If, in subsequent occupations, dizziness resumes, simply reduce the duration of the inhalation and (or) the number of four-stage cycles performed. Do this exercise daily times. Turn it into your morning, day and evening ritual, as well as use it in stressful situations. Since this version of relaxation is the character of the skill, it is important to practice it at least once a day. At first you may not notice any immediate relaxation. However, after 1 2 weeks of regular sessions, you will be able to relax "instantly" for a while. Remember that if you want to master this skill, you must do systematically. Regular, consistent execution of these daily exercises ultimately will form you have a calmer and mild attitude to everything, a kind of anti-stress installation, and when you have stressful episodes, they will be much less intense. Respiratory exercises with a tonic effect Exercise 1. "Mobilizing breathing" starting position, sitting (back straight). Exhale air from the lungs, then take a breath, delay your breath for 2 seconds, exhale the same duration as inhale. Then gradually increase the inhalation phase. The following is a digital record of a possible execution of this exercise. The first digit is the duration of the inhalation, the bracket contains a pause (breathing delay), then the phase of the exhalation: 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. Breath is regulated by a lecturer account, conductive, even better with 5

6 metronome, and at home in a mental account of the most involved. Each account is approximately equal to a second, when walking it, it is convenient to equate to the speed of steps. Exercise 2. "Ha breathing" starting position standing, legs on the width of shoulders, hands 1 along the body. Make a deep breath, raise hands through the sides up above the head. Breath delay. Exhalation body sharply leans forward, the hands are reset down in front of them, there is a sharp air emission with the sound "ha". Exercise 3. "Castle" The initial position of sitting, the housing is straightened, hands on the knees, in the "Castle" position. Take a breath, at the same time hands rise above the heads of the palms ahead. Respiratory delay (2 seconds), sharp exhalation through the mouth, hands fall on her knees. Respiratory exercises with a soothing effect Exercise 1. "Recreation" starting position standing, straighten, put legs on the width of the shoulders. Touch. In exhale, bend down, relaxing the neck and shoulders so that the head and hands freely hung to the floor. To breathe deeply, follow your breath. To be in this position for 1 2 minutes. Then slowly straighten up. Exercise 2. "PERSON" Usually, when we are upset, we begin to restrain your breath. Respiratory release is one of the ways of relaxation. For 3 minutes breathe slowly, calmly and deep. You can even close your eyes. Enjoy this deep leisurely breathing, imagine that all your troubles are destroyed. Exercise 3. "Soothing breathing" initial position sitting, lying. Slowly take a deep breath through the nose, at the peak of the breath, hold your breath, then make a slow exhale through the nose. Then again inhale, breathing delay, exhale longer than 1-2 seconds. During the exercise, the phase of exhalation increases each time. The cost of a larger amount of time to exhale creates a soft, soothing effect. Imagine that with each exhale you get rid of stress voltage. Below is a digital record of the possible execution of this exercise. The first digit is denoted by the conditional duration of the inhalation, the second exhalation. The duration of the respiratory delay pause has been concluded: 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). Exercise is regulated by an account (loud or to itself). Alekseev A.A. Modern psychotherapy. Lectures: Humanist. AGEN-STOCK "Academy, Project". St. Petersburg, Gabdreva G.Sh. Self-government mental state: studies. benefit. Kazan, Life Stress: 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 intense factors, with an increase in emotional stress, it is necessary to ask self-control questions: what does my face look like? Does I not bust (a)? Are my teeth are not compressed? How do I sit? How do I breathe? If signs of tension are revealed, it is necessary: \u200b\u200b1. Arbitrarily relax muscles. For relaxation 6

7 MICH muscle use the following formulas: the muscles of the face are relaxed. Eyebrows are freely divorced. The forehead is smoothed. Relaxed musical muscles. Muscles of the mouth are relaxed. Relaxed language, relaxed nose wings. The whole face is calm and relaxed. 2. Convenient to sit down, become. 3. Make 2 3 deep breaths and exhalations to "bring down" faded breathing. 4. Install the calm rhythm of breathing. The exercise "Mirror" man knows how his face changes depending on the internal state; In certain limits, he may give the person a corresponding expression situation. It is worthwhile to look at himself in the mirror without hurrying and carefully, and then the volitional way to give it the expression of a person in a balanced state, as according to the feedback scheme, the mechanism of stabilization of the psyche can work. Make yourself smile at a difficult moment. The smile held on the face improves the mood, since there is a deep link between the Mimic, bodily reactions and experienced emotions. Marischuk V.L., Platonov K.K., Plenetssky E.A. Tension in flight. M., Psychology of business communication /AVT. Yu.A. Fomin. Minsk, exercises to relax the muscles of the face Method of performing the specified exercises, it is necessary to strive to ensure that the muscles not exercising at the moment are relaxed. It should be breathing smoothly and calmly, through the nose. Attention should be focused on the state of the exercise muscles. At the same time, it is important to seek bright ideas and sensations with relaxation and voltage of various muscle groups. Gradually, an image of a face mask, completely free from muscle tension arises in consciousness. After some training in relaxation and consolidation of the corresponding conditional reflector connections with verbal wording, it is easy to relax all the Mimic muscles to relax all the mimic orders. 1. "Surprise Mask." Close eyes. With a slow breath, to highly raise your eyebrows as much as possible, pronounced yourself: "Lar's muscles are intense." To delay the breath for a second and with exhale to lower your eyebrows. Pause 15 seconds. Repeat exercise 2 3 times. 2. Exercise for the eye "Zhmurki". With a slow exhale, to gently lower the eyelids, gradually increase the tension of the muscles of the eyes and, finally, clog them as if the shampoo got into them, it was like a stronger as possible. Send to ourselves: "eyelids are tense." Then the second respiratory retention and muscle relaxation, breathing free. Leaving the eyelids omitted, pronounce ourselves: "eyelids are relaxed." Repeat exercise 2 3 times. 3. Exercise for the nose "Outrage". Round the wings of the nose and strain them, as if you were very disturbed, to do inhale and exhale. Try to ourselves: "Nose wings are tense." Make a breath, to excavate the wings of the nose. Pronounce about yourself: "The wings of the nose are relaxed." Repeat exercise 2-3 times. 4. "Kiss mask." Simultaneously with the breath, gradually compress her lips, as if for a kiss, bring this effort to the limit and fix it, repeating: "Muscles of the mouth is tense". For a second, delay your breath, relax muscles with free exhalation. Pronounce: Muscles of the mouth are relaxed. " Repeat exercise 2-3 times. 5. "Laugh Mask." Slightly naughty eyes, with a breath, pensionally smile so wide as possible. With exhalation, relax the tense muscles of the face. Repeat exercise 7.

8 several times. 6. "Mask of discontent". With inhale, gradually compress her teeth, tightly sick lips, clap the muscles of the chin and lower the angles of the mouth to make a mask of discontent, fix the tension. Try to say: "Jaws are compressed, lips are tense." With exhale, relax the muscles of the face to smash your teeth. Try to ourselves: "The muscles of the face are relaxed." Repeat the exercise several times. Belyaev G.S., Lobsin B.C., Kopylova I.A. Psychoigienic self-regulation. L., Cherkikova O.A., Dashkevich O. V. Active self-regulation of the emotional states of an athlete. M., Exercises for the concentration of attention The method of performing concentration exercises: the room in which it is intended to be engaged to be isolated from severe sounds. To take the chair in a convenient position to the back, so as not to rely on it (the chair should be with a rigid seat, otherwise the effectiveness of the exercise will decrease). Hands freely put on your knees, eyes close (they should be closed until the end of the exercise so that attention is not distracted by foreign objects). Breathe through the nose calmly, not intense. To try to focus only on the fact that the inhaled air is colder than exhaled. Relaxation and concentration exercises are necessary within a few minutes. Time is not limited: you can exercise until it gives pleasure. After performing the exercises, spend palms by centuries, slowly open your eyes and pull. Options for concentration exercises Exercise 1. "Concentration on the account" mentally slowly read from 1 to 10 and focus on this slow account. If at some point the thoughts begin to dissipate and you will not be able to focus on the account, start counting first. Repeat the score within a few minutes. Exercise 2. "Concentration on the Word" Choose some short (best doubled) the word that causes you positive emotions or with which pleasant memories are connected. Let it be the name of a beloved person, or a gentle nickname that parents called you in childhood, or the name of your favorite dish ... If the word is doubled, then mentally utter the first syllable on the breath, the second in exhale. Focus on "his" Word, which will now become your personal slogan at a concentration. Exercise 3. "Focus on the subject" Attention! In your head the spotlight. His ray can highlight anything with immeasurable brightness. This floodlight your attention. Manage it ray! For 2 3 minutes "illuminate the searchlight" any item. Everything else. It goes in darkness. We only look at this subject. You can blink, but the look should remain within the subject. We return to him again and again, we look at, finding new invasses and shades ... Exercise 4. "Concentration on sound" and now focused on the sounds outside the window (wall) of the Cabinet. Listen to them. In order to better focus, you can close your eyes. We highlight one of the sounds. Listen to him, listen, hold it. Exercise 5. "Focus on sensations" focus on your bodily sensations. Direct the beam of your attention to the feet of the right leg. Finger your fingers, sole. Feel the contact of the legs with the floor, the sensations that arise from this contact. Focus on your right hand. Feel your fingers, palm, brush surface, all brush. Feel your forearm elbow; Fully contact armrest armrest with hand 8

9 and the sensation caused by them. Similarly, feel your left hand. Fulfice the lower back, back, contact with the chair. Focus on the face of the nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air to the skin of the face. Exercise 6. "Focus on emotions and moods" focus on internal speech. Stop the inner speech. Focus on the mood. Rate your mood. What is it? Good, bad, medium, fun, sad, raised? And now focus on your emotions, try to imagine yourself in joyful, haul emotional state. Remember the joyful events of your life. We leave from the state of relaxation. Reflection of your emotional state. Exercise 7. "Concentration on the feelings" close your eyes. Focus on the inner sensations. Select mentally one of those present here it may be your neighbor, a friend or any other person from the group. What feelings do you feel in relation to it? You are glad to him, you like it, you do not tolerate it, is he indifferent to you? Comprehend your feelings, realize them. Exercise 8. "Concentration on the neutral subject" within a few minutes concentrate your attention on some neutral subject. Below are four possibilities: write 10 items of items, things, events that deliver pleasure. Slowly finish the items, no emotionally unpainted: leaves on a branch, letters on the printed page, etc. Penate your memory, remembering 20 years exercised yesterday. Within two minutes: remember the qualities that you like most in yourself and bring examples of each of them. Reflection of sensations: Did you manage to focus on one object for a long time? What is easier to hold attention: on subject or sound? What does it depend on? What properties are needed for concentration? Gadzhieva N.M., Nikitina N.N., Kislinskaya square. Fundamentals of self-improvement. Training self-consciousness. Ekaterinburg, Psychology of Business Communication /Aut.-zost. Yu.A. Fomin. Minsk, Life Stress: Collection. SPb., Exercises for visualization Exercise 1 Sit comfortable. Close your eyes. Focus on my breath. Mentally and deep breathe and exhale air. With each breath and exhalation, you are increasingly soothing and focus on our feelings. Breathe easily and freely. The body relaxes more and more. It's warm to you, comfortable and calmly. You breathe fresh, cool air. You calm down and configure the execution of new work. We proceed to mastering the formation of shaped presentations. I will pronounce separate words, and you must pronounce them to yourself, focusing on their content. After that, you strive to submit images of heard words. Let's start with visual images: 1) Orange 6) Light 2) Sea 7) Play 3) Polyana 8) Gentle 9

10 4) Flowers 9) Build 5) Bird 10) Weather Exercise 2. "Self-Development Presentations" Sit cozy. Close your eyes. Relax. We make a deep breath and exhalation. Focus on your feelings. And now we will try to recreate in their imagination a holistic picture, a holistic image. Imagine the beach by the sea. Hot day. Flutto the sun. You are in a bathing suit. With pleasure stretch in the sand ... We look at the sea. Seed heads swimming ... Consider better horizon line. What appeared there? We are attentive attentively ... What happens around, on the shore? .. The sun palettes strongly, you have to turn the side on the side. I want to swim ... We enter the water ... Feeling her touch ... What is she? .. Images go. Focused on their body. Squeezed hands. Opened eyes. Exercise 3. "Refuge" Imagine that you have a convenient reliable refuge in which you can hide when you wish. Imagine a hut in the mountains or a forest valley, a personal ship, a garden, a mysterious castle ... Mentally describe this safe convenient place. When go to bed, imagine that you are heading there. You can relax there, listen to music or talk to the other. After you do this several times, you can fantasize in a similar way during the day. Close the eyes a few minutes and enter your personal shelter. Reflexing: Did you manage to see the whole picture, cause the appropriate bodily sensations? What images arose? Exercise 4. "The formation of visual representations of abstract concepts" focus on its feelings, activate your emotional memory. I will call abstract concepts, try to see images that are associated with them: Happiness Slavery Freedom Dignity The humility of the dream reflexion of sensations arising from images. Exercise 5. "Calling emotions" Remember and describe the most wonderful experiences of your life; The happiest moments of delight, joy, happiness. Imagine that this situation was repeated and you are now in this state of happiness, joy. Imagine what images are visual, auditory, kineette - accompanied this condition. "Make" the same person: the same smile, the same shine in the eyes, the same blush, the same rapid pulse, etc. Feel this condition with all body: energetic pose, beautiful posture, confident gait, expressive gestures, etc. D. Try to keep and remember these physical manifestations of joy and happiness, to then reproduce them at your own request. It is very useful to start every occupation (and in general every day) so: remember something pleasant, causing a smile, tune in to good relationships with colleagues, children, close. Discussion: What images could you manage to recreate it easier? What helped you recreate figurative views that prevented? What role does the visualization play in self-regulation of the emotional state? Gadzhieva N.M., Nikitina N.N., Kislinskaya N.V. Fundamentals of self-improvement. Training self-consciousness. - Ekaterinburg, Mitina L.M. Teacher as a person and professional (psychological problems). M.,

11 Psychology of business communication / Avt.-Cost. Yu. A. Fomin. Minsk, Exercises for the plot imagination The purpose of the exercises: to train a deliberate modeling of various emotional states, learn to balance the excitation and braking processes. Exercise "Visual images" is invited to choose any object, brightly colored in a certain color, better without shades. The color is chosen in accordance with the state that is modeled: red, orange, yellow - colors of activity; Blue, blue, purple rest colors; Green neutral. It is necessary to say a few times the name of any color. The imagination will arise the outline and color of this subject. Gradually there will be a state of relaxation and peace or, on the contrary, activity, mobilization. Exercise "Park" (to create a mood of rest, inner comfort, deep rest) Self-approach: "Green-green greens. Green-green foliage. Green foliage Sustit. " Present yourself in the park in a warm and sunny summer day: sun glare is intermitted with shadow stains from foliage; body heat, but not hot, foliage fresh, bright; Spacious glads and alleys, leaving in the distance, foliage slander under a weak breeze, distant and vague voices of people; The smell of fresh foliage (temperature image, color, spatial, sound, tactile, olfactory). Exercise "Siren" (it is recommended to perform when falling asleep for the creation of a rest and peace of rest) Self-approach: "The Gulky-Boil Gul. Ground-bully siren. Fucking siren is removed. " Imagine a boomy sound of shipping siren over the night raid. The wall of the pier in the port at night, a brightly lit paryaker, preparing to the departure, the running lights of vessels, moving along a dark raid. Further development of the plot - the steamer goes into the flight, removed the ladder, a strip of black oily water between the side and the mooler wall is becoming more wider, the voices of the defeating and sailing are distinguished; The steamer is already far away, do not disassemble persons; It moves his glowing silhouette; Removing siren sounds again, the running lights seem to slide through the air. From the water pulls the smell of algae, resin and sea (olfactory image); Evening coolness (temperature image). Exercise is accompanied by a musical design (calm, melodic music). The output of the autogenous immersion is a natural sleep, since attention in this case is not concentrated, but dispersed, comes from a small circle to the middle and large. Exercise "Carpet" (to create a feeling of comfort and comfort) The main sensory representations are tactile (tactile). Self-satisfaction: "Fluffy-fluffy fluff. Fluffy-fluffy carpet. Fluffy carpet is not. Imagine the touch of bare feet to a fluffy carpet, big and warm, in a large cozy room. The room must be necessarily large, not forced to be furnished (spatial image); Lighting - in warm yellow-orange colors (color image). Exercise "Lemon" (on creating an atmosphere of friendly, friendly communication and good mood) The main sensory representations of taste. Self-approach: "Acosola-acidic acid. Sour sour lemon. Sour lemon in tea cup. " Present the taste of tea or coffee with citric acid. The visual image (color and spatial) is a bright, but limited circle of light above the table, the rest of the room is losing in the twilight, the table covers, but already in disarray. At the table friends. The conversation is a bit noisy, a little erratic, but interesting. The memory of lemon taste causes, among other things, salivation, which in turn stimulates appetite. eleven

12 Exercise "Inspiration" "Responsible Exam" condition subject to correction, fear, fears of failure, insecurity in their knowledge. The time of the "rehearsing" workout morning or day (but not the evening before the exam!). In the course of the exercise, it is necessary first to achieve muscle and psychological relaxation, quenching fear and anxiety. From the moment the "transitions" begins from the spacious premises of the lobby and corridors into a closer (audience, the study), mobilization occurs. Supports and focuses attention. Music reinforcement calm smooth music. Remitted colors - blue, blue. Imagine a spacious hall or the lobby of the institute. You go calmly, confident gait, without a shadow of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations relating to him, and only a smile respond to the greetings of acquaintances. In short, you "hold on." You go from the lobby in the corridor, from the corridor to the audience adjacent to the professor's office, i.e. from spacious premises in closer. As you do this, your step, without diminishing, is becoming more and more clear, the gait is more and more confident, the posture is straight. Before the door of the examiner, you will withpie the will "strike out" all the memories of the material that, as you think, you forgotten or did not seek enough. You do not think about this short minute about anything that belongs to the upcoming subject, in your brain you have an erratic thrust of thoughts. You, of course, are excited, and it is quite natural. It is not dangerous to excite before the exam, but an excessive excitement that causes confusion and fussiness. Some emotion is needed by it mobilizes. But you called you before the examinator. You do not choose a ticket, you take the first one. For you, all the tickets are equivalent, the educational material you know. And, indeed, the ticket issues that you got, just what you need. You, in fact, could be responsible without preparation, but should not behave better to sit down and put our thoughts in order. And as soon as you began to do this, the random course of thoughts is replaced by smooth and even their course of knowledge that you have accumulated by you, pop up in consciousness in a slim order, and you are ready to set out them in the same order ... Belyaev G.S., Lobzin BC, Kopylova I.A. Psychoigienic self-regulation. L., the methods of situational self-regulation during their stay in a tense situation it is necessary to arm students in the ways of direct self-regulation of the emotional state during the action of intense factors. For these purposes, it can be used: self-separation, self-proposals that cause a calm condition, self-compliance and excerpts, it is necessary for the work of the mood: "Today I do not pay attention to trifles," "I am completely calm", etc. Self-adjoint emotional state of emotion : Mimic, Pantomimika, Somaticism, Speech Character, Muscle Tension, High Respiratory Frequency. You can control the external expression of emotions using the "launch" of self-control questions: "What does my face look like?", "Is I not complicated?", "Are my teeth not compressed?", "How do I sit (stand)?", "How I sit I am breathing?". In case of identifying signs of tension, it is necessary to arbitrarily relax muscles, convenient to sit down (become), install a calm rhythm of breathing: to make 2 3 deep breaths and exhalations to bring down a rapid breathing. Respiratory exercises of a soothing orientation (soothing breathing, deep breathing). You can use the following breathing exercise: take a deep breath, directing the air flow to the bottom of the abdomen, delay the breath for a couple of seconds, and then slowly release the air through the mouth with a smooth jet. Repeat exercise 3 5 times. Thus, the tension of the body and the brain is removed, a balanced state is created. The use of images of concentration and visualization focusing and imagination on a certain object (visual, sound, bodily and other sensations). 12

13 Account Up to 10 before you make a response. Activation of the sense of humor to try to see comic even in a difficult, serious situation: to mentally imagine an aggressive partner in a comic situation (no matter how it looked in this state on the beach, in the zoo cage, in a children's hat, etc.), forgive his partner his mistake, Inexpensiveness, emotionality distraction to try as much as possible to present the situation in which you usually feel the most calm and cozy, put yourself in this situation. Fuel Sat. Fundamentals of professional self-education of the future teacher. M., Marishuk V.L., Platonov K.K., Plenetssky E.A. Tension in flight. M., Chernikova O.A., Dashkevich O.V. Active self-regulation of the emotional states of an athlete. M., First aid After the action of stressful factors, there is a system of receptions of emotional self-regulation, which must be used immediately after action on the human body of stressful factors. It includes the following techniques: use any chance to moisten the forehead, whiskey and artery on the hands of cold water. Slowly look around on the sides even if the room is familiar. Translating a glance from one subject to another, mentally to describe their appearance. Mentally talk to yourself: "Brown writing table, white curtains." The concentration on each separate item can be distracted from the internal stress voltage, to switch attention to the rational perception of the surrounding environment. View the window on the sky. Focus on what you see. Having gaining water to the glass, slowly, as if to focus her drink. Concentrate attention on sensations when water will flow on the throat. Present yourself in a pleasant setting in the garden, on the beach, on a swing, under the shower. Apply calm formulas "Today I will not pay attention to trifles." There are many physiological mechanisms once a row that regenerately act per person. Externally, they manifest themselves in the form of crying, laughter, desire to hit, spoke, etc. Do not block them (restrain): the resulting sense of irritation, aggression can be removed using physical discharge: to hit the pillow to the imaginary item several times, " chill out"; Discharge emotions to spell up to the end of someone. When a person spoke, his excitement decreases, he can realize his mistakes and take the right decision; To quickly normalize the state after trouble, it is necessary to give yourself an enhanced physical activity (20 30 squats, running on the spot, climb on foot to the 3rd floor); Find a place where you can talk out loud, shouting, which outrages, offends, to pay. Let it be an empty room. As these actions will be performed, irritation, anger, offense will go; Another way "empty stool". To present that it sits on a person who offended you, pour feelings. He can now say everything that I want. Switch to interesting activities, your favorite occupation to create a new dominant. With the overexcitation of the brain's cortex, a dominant focus of excitement is formed, which has the ability to slow down all the other foci, subordinates all the activities of the body, all actions and human thoughts. So, to calm down to eliminate, discharge this dominant or create a new, competing. The more exciting the case, the easier it is to create a competing dominant. Remember pleasant events from your own life. Submit that this situation repeated and you are in this state of joy. Make the same face, smile, feel this condition with all body: Pose, posture, gestures, gait. Use logic techniques. The inclusion of rational activity in perception and the process of response to the external stimulus significantly changes human behavior and adjusts 13

14 Emotional reactions. It must be remembered that with a strong emotional excitement, a person inadequate evaluates the situation. In an acute emotiogenic situation, no decisions should be taken. Calm down, and then add everything to the principle: "I'll think about it tomorrow." To make a general revaluation of the significance of the situation by type: "Not really, and I wanted to" or be able to extract something positive even from failure using the reception "but". Apply a way to calm down the "green grapes" principle. To tell yourself: "What I just sought to seek something without anything, as it seemed." Quietly analyze the situation, try to clearly realize possible negative consequences and to reconcile with the worst of them. Realizing the worst outcome and reconcile with him, calmly think about the decision of the situation. Methods for the prevention of adverse emotional states for the prevention of adverse emotional states, the following methods can be used: economically spend their emotional energy resources. The power of the mind is able to neutralize the negative impact of many events and facts. Be an optimist. Ignore the gloomy side of life, rather evaluate events and situations. To do this, it follows: to live under the motto "In general, everything is fine, but what is being done for the better." Perceiving the unsatisfactory circumstances of life as temporary and try to change them for the better. Note your achievements, successes and praise yourself for them, rejected by goals. Do not "chew" in the mind of the occurrence of conflicts and mistakes. Realize their cause, draw conclusions and find output. If there is a problem, conflict, solve them in a timely manner and thoughtfully. Take a rule: longer and more often communicate with pleasant people. With those who are unpleasant, gently and imperceptibly limit communication. If the interaction with an unpleasant person is inevitable, convince himself that what is happening is not worth responding emotionally. Recognize any person the right to the free manifestation of his individuality. Each manifests his personality as it is convenient, and not the way you do or what would you like it. It is necessary to be flexible in estimates of other people, do not try to remake the partner, to fit it under yourself. Exercise "This is me" This method demonstrates spiritual relationship with other people, helps to develop humanity. Watching another person, pay special attention to those traits of his character in which you are similar. When someone does something that you do not like, remind yourself that you sometimes make such things. Constantly reminding himself that other people's mistakes do not represent anything special, you can quickly and efficiently get rid of the tension. Develop the dynamism of installations. A person with a large set of flexible installations and a sufficiently large number of different goals, which has the ability to replace them in case of failure, is better protected from negative stresses than the one who is focused on achieving the only thing, the main thing. Boyko V.V. Energy of emotions in communication: a look at yourself and on others. M.,

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Emotional self-regulation Emotional regulation of er This ability to emotionally respond to life events socially acceptable while maintaining sufficient flexibility to allow spontaneous reactions but to postpone them if necessary. Emotional self-regulation is a pre-conscious and systemically organized impact of an individual on its emotional state aim to change its characteristics in the desired direction. It occurs automatically reflexively. As can be seen, respiratory disorders depend on the inner ...

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Introduction 2.

1. Physical techniques 3

1.1 Musculature Exercises 3

1.2 Breathing Exercises 4

2. Visualization 5.

3. Internal processes 7

3.1 Emotions Management 7

3.2 Management of thoughts 9

3.3 Memory Management 10

4. Self-pressure 11.

5. Meditation 13.

Conclusion 16.

Literature 17.

Introduction

In the course of human life, there are situations to which he is forced to react emotionally. To keep the top over your emotions, he needs to own a technique (admisions) emotional self-regulation. Nature provided a person not only by the ability to adapt the body to changing external conditions, but also endowed the ability to regulate the forms and content of its activity.

Emotional self-regulation (emotional regulation, er) is the ability to emotionally respond to life events socially acceptable, while maintaining sufficient flexibility in order to allow spontaneous reactions, but to postpone them if necessary. It can be described as a set of observation processes, assessments and modifications of emotional reactions that increase or weaken emotions. Emotional self-regulation belongs to a wider class of emotion regulation processes, including both control over their own feelings and the impact on the feelings of other people in the process of interpersonal communication. It is a prerequisite for socialization and depends on both the culture of society and the social context of the situation.

Emotional self-regulation is a pre-conscious and systemically organized impact of an individual on its emotional state aim to change its characteristics in the desired direction. It contributes to the disclosure of human backup capabilities, and, consequently, the development of the creative potential of the personality. The use of techniques of self-regulation implies active volitional participation and, as a result, is a condition for the formation of a strong, responsible personality.

1. Physical techniques

1.1 Musculatory Exercises

The easiest, but quite effective way of emotional self-regulation -relaxing of mimic muscles. Having learned to relax facial muscles, as well as arbitrarily and consciously control their condition, you can learn how to manage and appropriate emotions. The earlier (by the time of the emergence of emotions), conscious control is included, the more effective it turns out. So, the teeth are compressed in anger, the facial expression changes. It occurs automatically, reflexively. However, it is worth "launching" the questions of self-control ("Does the teeth are not compressed?", "What does my face look like?"), And the Mimic muscles begin to relax. Only a preliminary training in the relaxation of certain muscular groups based on verbal self-similars is necessary.

The managerial is especially important to master the skills of relaxing the mimic muscles to apply them if necessary in situations of professional activities. Exercises for the relaxation of the face muscles include tasks for relaxing a group of mimic muscles (forehead, eye, nose, cheeks, lips, chin). Their essence is in alternating the voltage and relaxation of various muscles, so that it was easier to remember the feeling of relaxation in contrast with tension. Exercises are performed with an active focus of attention to the voltage phases and relaxation with the help of verbal self-proposals, self-sustaining. As a result of repeated repetitions of these exercises, gradually in consciousness arises the image of its face in the form of a mask, the most free of muscular voltage. After such a training, you can easily relax all the muscles of the face at the right time.

1.2 Breathing Exercises

An important reserve in stabilization of its emotional state is Perfection of breathing. Oddly enough, not all people know how to breathe correctly. Not the last role is ineptful breathing plays in fatigue. Focusing your attention, it is easy to see how the human breath changes in different situations: there is a sleep, working, angry, cheerful, laughing or scared in different ways. As can be seen, respiratory disorders depend on the internal state of the person, and therefore arbitrary orderly breathing should have an opposite effect on this state. Having learned to influence your breath, you can purchase another way of emotional self-regulation.

The meaning of breathing exercises consists in conscious control over the rhythm, frequency, breathing depth. Different types of rhythmic breathing include breathing delays of different duration and varying inhale and exhalation. Throughout the respiratory tract is abundantly equipped with the endings of the vegetative nervous system. It was established that the inhalation phase is excited by the end of the sympathetic nerve activating the activities of the internal organs, and the phase of the exhalation of a wandering nerve, as a rule that has inhibited influence.

Methods of performing breathing exercises

1. Sit on the chair (sideways to the back), straighten your back and relax the neck muscles.
2. Hands freely put on your knees and close your eyes so that no visual information prevents you from focusing. Focus only in your breath.
3. When performing the breathing exercise, breathe through the nose, the lips are slightly closed (but not compressed).
4. Within a few minutes, simply control your breath. Note that it is easy and free. Feel that the inhaled air is colder than exhaled. Ensure that the breath is rhythmic.
5. Now note that the auxiliary respiratory muscles do not turn on during the inhalation and exhalation - especially when inhaling should not be seeded. They should be relaxed, lowered and slightly set back. After the breath, naturally, the exhalation must follow. However, try to extend inhale. You will succeed, if, continuing inhale, you can keep your chest muscles as long as possible. Think that now you have a long exhalation. Deep breath and subsequent long exhalation repeat several times.
6. Now control the rhythm of breathing. After all, it is a rhythmic breathing that calms the nerves, has a suspension action. Perform a slow breath, while spending at the same time to count at an average pace from one to six. Then - pause. Train rhythmic breathing about 2-3 minutes. The duration of individual phases of breathing in this case is not so important - it is much more important than the right rhythm. You can recall this simple way of rhythmic breathing at any time.

2. Visualization

Effective emotional self-regulation contributes to the use of imagination or visualization techniques.Visualization - This is the creation of internal images in the consciousness of a person, that is, the activation of imagination with the help of hearing, visual, taste, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, recreate the sensations that he experienced once. Reproducing in the consciousness of the appearance of the outside world, you can quickly distract from the intense situation, restore emotional balance.

A variety of visualization is the exercises of the plot imagination based on the deliberate use of the color and spatial representations of the human consciousness. Conscious views are stained in the desired color corresponding to the simulated emotional state.Color It has a powerful emotional effect on the nervous system. Red, orange, yellow - colors of activity; Blue, blue, purple - rest colors; Green is neutral. Color (temperature, sound, tactile) feeling better complement with spatial representations. If it is necessary to calm down, relax, it is necessary to represent a wide, open space (sea horizon, spacious sky, wide area, extensive hall of the theater, etc.) To mobilize the body to perform a responsible task, images of close, narrow spaces with limited horizon (narrow street With high houses, gorge, close room). The use of these receptions together allows you to cause the necessary emotional state at the right moment (calm - spacious seashore, winter landscape in lilac twilight; invigorating - summer beach with bright sunny day, blinding sun, bright yellow sand). It should be born in the picture represented, feel it and fix it in consciousness. Gradually there will be a state of relaxation and peace or, on the contrary, activity, mobilization.

When emergencies arise, they cause voltage long before the collision with them. Therefore, it is necessary to prepare for them. The first step towards success in any undertaking is a psychological installation for success, the absolute is that the goal will be achieved. It is necessary to accustom oneself to success, good luck, make it forgoing granted, habitual. "To keep negative presentations in your memory is equivalent to slow suicide," writes X. Lindeman, a well-known autogenic training specialist.

The exercises of "inspiration" are in the "rehearsing" of a tense situation necessarily under conditions of success, using color and spatial representations. Technical conditions for performing such exercises are as follows:

• they are met most often in the morning, sometimes - during the day, but never overnight;
• the attention of the training tightly concentrates from a large and medium circulation of attention (wide, spacious premises) and quiet color views (blue, blue, purple tone) to a small circulation of attention (narrow, close rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to the internal;
• exercise Exercises is accompanied by musical reinforcement: at first the exercises are used calm, smooth music, then gradually the musical temper rattles.

3. Management of internal processes

3.1 Emotion management

Desire to learn how to manage emotions is the most common motive for managing yourself. Too much trouble happens because of our inability to keep himself in your hands. Even the not very strong emotion is quite difficult. And in general, excessive emotionality has always been considered rather disadvantage rather than dignity. Such a relationship to emotions is largely correct, and if we talk about negative experiences, it is right one hundred percent.

What is emotion?

Emotion is a person's response to the degree of satisfaction of his desires. If the desire is satisfied, we experience pleasant sensations, such as joy, faith in yourself, the desire to actively act.

If the desire remains not satisfied, the person falls into the state of frustration. Frustation is a complex of negative experiences, including negative emotions, for example, longing, anger, contempt for his own personality.

Some people find a simple way out - they offer as a deliverance from negative emotions seeking at first glance convenient formula: you are afraid of frustration - refuse desires. This is the root of the wrong idea, because it is impossible to get rid of desires, they can only be crushed, which will inevitably lead to constant irritability and a sense of dissatisfaction. It turns out that an attempt to get rid of one fear of all emotions leads to a terrible result: a shortage of positive and oversupply negative emotions. I offer you another option: management of emotions in combination with a full emotional life. In managing you, you are offered an integrated approach. Your goal is as often as possible and more experience positive emotions and at the same time master negative emotions, which will help you to overpay the suffering of joy. Everyone is capable of it. Emotion management is a phased exemption from negative emotions and the creation of prerequisites for positive. I advise you to familiarize yourself with the action strategy.

1. Study of emotions. Your goal is to briefly and clearly formulate the reasons why you experience all these emotions. Your goal is to see how connected or other emotion with your actions, thoughts, lifestyle. You need to realize, when it is associated with other emotions and properties of your personality.

2. Getting rid of negative emotions. At this stage, you use all known methods to get rid of negative emotions.

3. Cultivation of positive emotions. Elemental emotions delivered to the release of energy. She is still unmanageable, your goal is to send it to the creative direction. Start cultivate positive emotions.

3.2 Management of thoughts

Thought permeates everything in this world. Otherwise, a person could not know the world. Our thoughts are cards similar to those who help to navigate the traveler. They are not an accurate reflection of reality. What we see through our beliefs and worldview is distorted reality. To see reality, you need to go beyond our thoughts.

Thoughts as well as emotions can be positive and negative. Art to control themselves - this art think positively. With attentive observation of the thought, problems pop up, unrealized desires, solar insults and internal conflicts. If you do not pay for shooting, then over time they will turn into obsessive ideas and then they will not be an assistant, but internal saboteurs.

1. Fold consistently: first logically, then work with images, and then with intuition. Repeat such a cycle as many times as you need so that all three components come to a single output.

2. Make mental parcels. This will create a favorable ground for analyzing and planning upcoming affairs.

3. A person is responsible not for his actions, but for his thoughts. Learn to think positively, and you do not have to answer your thoughts. You will just reap the fruits.

3.3 Memory Management

Think about the next fact: a modern person forgets 80% of the information they received. This means that we remember only one fifth of the heard, seen and felt. What happens to the rest of the information? She does not disappear and owning the relevant psychotechnology, we can remember anything, right up to their appearance. Some researchers argue that a person is able to recall the dashed intrauterine existence.

Remembrance of the past day. This practice was used by Pythagorea followers. Every evening, before bedtime, they paid a time to view the last day. This method significantly increases memory resources. Practice itself is fairly simple. You need to sit down and remember in all details, the last day of the day. If you want to develop your memory even more, then complicate the practice. Analyze events, look for their connection with situations from a deeper past.

Visualization of information. This practice is easy and accessible. The technique is incredibly simple: you need to create an imaginary wardrobe with documents laid out on the shelves and rubrics. Like what is used in libraries. This method is widespread among Tibetan monks. Let everything be sorted in perfect order. Create yourself a storage of information with a convenient search system and a box for operational ideas.

In this way:

1. One of the most important domestic resources is the resources of attention, perception and memory.

2. ATTENTION - this is the emanation of consciousness, part of your "I", which may be optionally aimed at an external or inner world. The methods described in this book allow you to learn how to "attract" your attention to the area you need, regardless of whether it is interesting or not.

3. The wider your perception, the more paints, sounds, thoughts, emotions, you get impressions, the more useful information you give you the world. Improving in expanding perception, you will begin to fully live every moment of your life.

4. Modern person forgets 80% of the information received. But, by owning the relevant psychological technology, we can remember anything, right up to their appearance.

4. Self-pressure

At the beginning of the 20th century, the methodology of therapeutic self-removal was widespread, developed by the French pharmacist Emil Kue. Communicating with patients, he noticed what a great influence on the effect of treatment with drugs the power of the presentation about them. Mind accompaniment can be promoted by improving the action of the medication if you believe in its effectiveness, or, on the contrary, weakening its action.

Kue believed that the subconscious "I" is a force capable or treat, or cause a disease. He believed that conscious self-sufficiency is a method that allows to suppress painful ideas and replace them with beneficial.

One of the theoretical provisions of KUE - success brings not so much the power of the will, how much the power of their own imagination. He argued that it was enough to think that, for example, one or another body works well, as thought turns into reality. The instrument of exercising a conscious "I" is the will, and the unconscious - imagination.

Kue revealed certain laws of this phenomenon.

1. In the fight between the will and imagination wins the latter.

2. In the struggle between the will and imagination, the imagination force is proportional to the supplied voltage of the will.

3. If the will and imagination are coordinated, they do not fold, but they are multiplied, and their work expresses the ultimate force of both energies.

4. Imagination power can be controlled.

According to E. Ku, therapeutic ideas that he called the "self-pressure formula" are inherently a statement of fact. The self-compliance formula should be simple and not to carry a violent nature. For example: "Every day, all my relationships with other people are improving." At the same time, it does not matter, I considered KUE, whether the formula corresponds to the self-imposition of reality, because It is addressed to the subconscious "I", which is distinguished by a challenge and accepts it for the truth, for the order that needs to be performed. The easier it will be the formula, the better the therapeutic effect.

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

An example of self-pressure session

A verbal formula is compiled, which can later change. It should be simple, consist of several words (maximum of 3-4) and always wear positive content. For example, "I am healthy" instead of "I am not sick."

In some cases, the formula can be extended. For example, in the conditions of tobacco dependence, a person inspires: "My decision to quit a smoking final. For any pretext or a persuasion of friends, I answer the refusal. My decision is firmly." Self-alumination session is carried out for 3-4 minutes.

At the same time, it occupy a convenient position in the sitting position or lying, close your eyes, relax and not loudly, a monotonous voice, without fixing the attention on the content of the phrase, is pronounced the same self-alignment formula 15-20 times. At the same time, you need to believe that they inspire yourself, and keep the picture before inner gaze, which strive to implement, for example, see yourself a calm, balanced person; or beautiful and rich.

Exhaust skills will work out for two weeks. It is recommended to conduct a session 2-3 times a day in a radiation state (in the morning when waking up and in the evening when floating).

5. Meditation

Meditation is a system of spiritual practitioner that will allow you to take responsibility for the content of your thoughts. Meditation creates a center of silence and calm in man. The concept of "meditation" comes from Latin meditari - driven to the center. This is what happens during meditation. Without tension, without applying efforts, you are in the very center of yourself.

Most of the forms of meditation are passive, as their goal -

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

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

Another type of meaningful meditation is musical meditation. When you concentrately listen to music, various pictures are beginning to occur in your mind, and you open the world of sounds.

The basis of deep meditation is simple formulas, or mantras (combinations of sounds that have or having no meanings), which in the process of natural calm of the psyche gradually go out, until finally, the full peaceful calm will be reigned. This allows you to expand the boundaries of consciousness. The body at deep meditation quickly comes to the state of rest.

In contrast to the methods of substantive meditation, the technique of deep meditation and its impact is thoroughly investigated by scientists.

The revealing meditation is associated with everyday active activity. An example of this - Buddhist meditation attention. It requires a person of conscious attitude to any activity, that is, it is necessary to form consciousness related to this moment to this reality.

The effect of color has a certain impact on the mental state. For example, the red color excites, and purple soothes. Yellow concentrates attention, and blue dispels. Orange color generates a tide of energy, ambition and striving for triumph. Color interactions further enhance influence on emotions. For example, the golden yellow color and the color of the sea wave mutually reinforce the emotional balance.

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

To master the method of meditation, you must work at least three to four weeks. It is best to meditate once a day, at the same time, perfect - in the morning. Meditation requires from 15 to 60 minutes. Fifteen minutes of daily meditation will give more than the hourly twice a week.

Conclusion

Thus, emotional self-regulation is the ability to achieve the necessary results for non-violent methods. The meaning of self-regulation is to feel the desire to do what is needed at a certain time; Because the path of violence over themselves (self-like, threats, restrictions, intimidation) leads to an increase in the subconscious resistance and a "breakthrough" at the time of the crisis in the weakest psychophysical sphere of a person in the form of diseases and depression. Only activity is not for the sake of the result, but the passion for the process itself bring full inner pleasure.

It is necessary not to struggle with the shortcomings (that is, with what is not), but to develop the necessary qualities and habits; Do not suppress negative images, but to replace them on a positive, stimulating to a useful case. The foresight of the future pleasure encourages the appropriate action and therefore it is stronger than the usual enjoyment. Therefore, it is necessary to change ways to obtain pleasure, and not the fun.

First, it is necessary to carefully trace all the stages, the usual ways to obtain pleasure, realize their functions and the real subconscious goal of the existence of a negative habit. Then positive experiences (from a beloved action, things) to connect only with beneficial actions, and negative actions are not easy to leave, criticism, self-telling, and not reinforce, do not combine with positive emotions, self-persecution, pleasure. It should not be attempted to achieve self-regulation results at once, because excessive efforts contribute to the emergence of fear of them. The more frequent pleasure, and then the image of pleasure is connected to the necessary actions, the faster the image itself becomes a source that encourages action. Consequently, using psychotherapeutic techniques of self-regulation, you can exercise emotional education and self-education of the person.

LITERATURE

List of basic literature

Babich O.M. Methods of self-regulation and psychological unloading. - Publishing and Printing Center of the Voronezh State University, 2008

Konechikov S.Yu. Art of control by itself. -Spb.: Peter, 2003. - 192S.- (Series "Himself a psychologist").

Lunkov A.I.: Methods of self-regulation of emotional state

List of additional literature

Milova Yu. V. Technics and receptions of regulation of emotions // Questions of psychology. - 2010. - № 3.

https://ru.wikipedia.org/wiki/Emondomnaya_Samegor

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For each person, with a tense emotional states, mimic changes, the tone of the skeletal muscles, the tempo of speech increases, the fussiness leading to errors in the orientation, breathing changes, pulse, complexion, can appear.

Emotional tension can decline if the attention of a person switches from the cause of anger, sorrow or joy on their external manifestations - the expression of the face, tears or laughter, etc. This suggests that the emotional and physical states of a person are interrelated and mutually influence Each other. Therefore, apparently, the same statement is equally legitimate: "We laugh, because we have fun" and "we are fun, because we laugh."

The easiest, but quite effective way of emotional self-regulation is the relaxation of the mimic muscles. Having learned to relax facial muscles, as well as arbitrarily and consciously control their condition, you can learn how to manage and appropriate emotions. The earlier (by the time of the emergence of emotions), conscious control is included, the more effective it turns out. So, the teeth are compressed in anger, the facial expression changes. It occurs automatically, reflexively. However, it is worth "launching" questions of self-monitoring ("Does the teeth are not compressed?", "How my face looks like"), and the Mimic muscles begin to relax. However, pre-training requires a relaxation of certain muscle groups based on verbal self-propelled.

A psychologist is especially important to master the skills of relaxing mimic muscles. Exercises for the relaxation of the face muscles include tasks for relaxing a group of mimic muscles (forehead, eye, nose, cheeks, lips, chin). Their essence consists in alternating the voltage and relaxation of various muscles, so that it was easier to remember the feeling of relaxation in a contrast contrast. During the exercise, attention should be actively directed to the alternation of voltage phases and relaxation. It is possible to achieve this with the help of verbal self-likes, self-sufficiency. As a result of multiple repetitions of these exercises in consciousness, the image of his face is gradually in the form of a mask, the most free of muscle tension. After such a training, you can easily relax all the muscles of the face at the right time.

An important reserve in stabilizing its emotional state is to improve breathing. Oddly enough, not all people know how to breathe correctly. Inability to breathe correctly contributes to rapid fatigue. PSYCHOLOGIST, Social teacher should know that a poorly delivered voice, insufficiently spent diction and speech pace plus superficial, neurotic breathing - the causes of a number of professional ailments of a specialist, and together with them and the fall of its emotional tone.

Focusing your attention, it is easy to see how the human breath changes in different situations: there is a sleep, working, angry, cheerful, laughing or scared in different ways. As can be seen, respiratory disorders depend on the internal state of the person, it means that an arbitrarily ordered breathing should have an opposite effect on this state. Having learned to influence your breath, you can purchase another way of emotional self-regulation. Emotional stability psychologist burnout

Basics of breathing exercises are borrowed from the system of yogis. Their meaning consists in conscious control over the rhythm, frequency, breathing depth. Different types of rhythmic breathing include breathing delays of different duration and varying inhale and exhalation.

Throughout the respiratory tract is abundantly equipped with the endings of the vegetative nervous system. It was established that the inhalation phase is excited by the end of the sympathetic nerve activating the activities of the internal organs, and the phase of the exhalation of a wandering nerve, as a rule that has inhibited influence. In respiratory gymnastics, this property is used in the form of a so-called "evening" - soothing or "morning" - mobilizing breathing .. The soothing type of breathing is characterized by a gradual elongation of exhalation before the duration of the double breath. In the future, the breaths are already extended until they compare with exhalations. Then all phases of the respiratory cycle are reopening again.

Mobilizing breathing is a mirror reflection of soothing respiration: not the exhalations, but inhalation, breathing is delayed not after the exhalation, but after the breath.

Respiratory gymnastics can be successfully applied in the working process.

Soothing breathing is useful to use to pay off excess excitation and nervous voltage, for example, before individual consultations with customers or before training, etc. This type of respiratory can neutralize the neuro-mental consequences of the conflict, to remove the "pre-site" excitement, and help relax before bedtime. It is a simple but effective means against insomnia.

Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, contributes to a rapid and painless transition from sleep for waking, mobilizing attention. In the working process, this type of breathing makes it possible to remove drowsiness and lethargy among specialists coming in the afternoon, and "delay" the development of fatigue by the end of the day. It is advisable to "arm" with respiratory gymnastics as a faithful and accessible means of managing the emotional state of all specialists working in the social sphere.

In addition to the soothing and mobilizing, there are four main types of respiration, which are important when learning arbitrary respiration regulation: clavinary, breast, diaphragmal and complete.

Clear breathing is the shortest and superficial. It can be defined as a slight lift of the clavicle upstairs together with a slight expansion of the chest on the breath.

Breast breathing is deeper in the sense that inhales more air. It begins with a reduction in intercostal muscles, which expand the chest towards upwards and styling. With a breast type of breathing, there is greater expansion of the chest, followed by raising the clavicle on the breath. Breast breathing occurs most often.

The diaphragmal (abdominal) breathing is the deepest of all types of breathing. This type of breathing is characteristic of men. With such breathing, the lower lung departments are filled with air :: the diaphragm is lowered, and the stomach is swelling. The diaphragm movement is the main cause of a deep breath. During the breath of muscles relax, the dome of the diaphragm becomes flat, and the lower lungs, suction air, stretch. Depending on the inhalation or exhalation, intra-abdominal pressure changes, and thus the correct diaphragm breathing has an arraying effect on the abdominal organs.

And finally, complete (deep) breathing includes three described types of breathing, combining them into one. It begins with the abdominal (lower) and ends with a clavical (upper) breathing. In the process of such combined breathing, no lung plot remains not filled with air. Deep breathing is used to relax and calm down faster and calm down in an unexpected or difficult situation.

The effectiveness of the effects of breathing exercises on the emotional state increases if they are used in the complex with other methods of emotional self-regulation.

One of these methods is a conscious concentration of attention. Concentration is a concentration of consciousness at a certain object of its activities. It is possible to focus on their visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the stream of their thoughts, on the images that occur in consciousness.

The basis of the concentration is based on attention. The focus skill is based:

• * On the ability to focus your attention on a specific object;
• * on the development of random attention arising under the influence of a consciously set goal and requiring volitional concentration;
• * on a fairly wide amount of attention - it allows you to simultaneously focus on different internal processes; on the 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 personality, with one feeling, feelings, thoughts to others;
• * On the ability to delay attention on one object.

Effective emotional self-regulation also contributes to the use of imaging or visualization techniques. Visualization is the creation of internal images in human consciousness, i.e. Activation of imagination with the help of auditory, visual, taste, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, recreate the feelings that he experienced when. Reproducing in its consciousness of the appearance of the outside world, you can quickly distract from a tense situation, restore emotional equilibrium.

A variety of visualization is the exercises of the "plot imagination", which are based on the deliberate use of the color and spatial representations of human consciousness.

Conscious views are stained in the desired color corresponding to the simulated emotional state. The color has a powerful emotional effect on the nervous system. Red, orange, yellow - colors of activity; Blue, blue, purple - rest colors; Green - neutral. Color (temperature, sound, tactile) feeling better complement with spatial representations. If it is necessary to calm down, relax, you should represent a wide, open space (sea horizon, spacious sky, wide area, extensive theater hall, etc.). To mobilize the body to perform a responsible task, the presentation of close, narrow spaces with a limited horizon (a narrow street with high houses, a gorge, a close room) is helped. The use of these receptions allows you to cause the necessary emotional state at the right moment (calm - spacious seashore, winter landscape in lilac twilight; invigorating - summer landscape with a bright sunny day, a blinding sun, brightly yellow sand). It should be born into the picture represented, feel it and fix it in consciousness. Gradually there will be a state of relaxation and peace or, on the contrary, activity, mobilization.

The effect of sensory reproduction is widely, and with the help of each of the senses, you can simulate any mood. We just need to be able to send your emotional imagination on the right path. This is facilitated by the exercises "inspiration." Their peculiarity is that they are due in each individual case with an extremely specific everyday situation and are not so much training as prepared and corrective. Their common goal is to neutralize fear, concern to any responsible effect (in a very wide range - from the exam or sports competition to an intimate date).

When extreme situations arise, they cause voltage long before the collision with them. Therefore, it is necessary to prepare for them. The first step towards success in any undertaking is a psychological plant for success, absolute confidence that the goal will be achieved. It is necessary to accustom oneself to success, good luck, make it forgoing granted, habitual. For example, when the hostess carries the mountain dishes from the kitchen, it is worth saying to her: "Caution, do not drop!", As she will definitely drop their burden. "To keep negative presentations in your memory is equivalent to slow suicide," writes X. Lindeman, a well-known autogenic training specialist.

The exercises of "inspiration" are in the "rehearsing" of a tense situation necessarily under conditions of success, using color and spatial representations. Technical conditions for performing such exercises are as follows:

• * they are performed most often in the morning, sometimes during the day, but never overnight;
• * The attention of the training tightly concentrates from the big and. middle circle of attention (wide, spacious premises) and quiet color views (blue, blue, purple tone) to a small circulation of attention (narrow, close rooms) and invigorating color tones (red, yellow, orange) or, in some cases, to internal;
• * Performing exercises is accompanied by musical reinforcement: at the beginning of the exercise uses calm, smooth music, then gradually the music temper rattles.

Exercises of "inspiration" exercises are extremely diverse (depending on the "rehearsable" intense situation "), but the scheme of their implementation is always the same.

The purposeful use of the proposed methods and techniques of self-regulation of the emotional state in the working process will have a significant impact on the development of the emotional sustainability of a psychologist, a teacher and other specialists working directly with people.

Breathing exercises

Instruction To fulfillment:

These exercises can be performed in any position. It is necessarily only one condition: the spine will certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, fully stretch the muscles of the chest and abdomen. If the back is straight; That breathing muscles (mainly aperture) can function easily and easily. Ensure that a deep breath allows you to make a straightened back. Try deeply inhale, first having embarrassed and lowering your shoulders, then straightening and dealing my shoulders, - and you yourself will feel a colossal difference.

It is also very important to the correct position of the head: it should sit on the neck straight and freely. Relaxed, directly sitting head to a certain extent pulls up the thoracic and other parts of the body. ATTENTION: Need in no case should be suspicious in any way! You must make sure that it is really relaxed. Make it easy. While you are looking for, where which muscle is tense, relax your neck and try to stay relaxed while performing breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to exercise in free breathing, constantly controlling it. Such a breathing method gradually must be brought to automatism, to become natural for you.

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Methods of self-regulation of emotional state

1. Methods of self-regulation with emotional tension

self-regulation Psychological exercise

For each person, with a tense emotional states, mimic changes, the tone of the skeletal muscles, the tempo of speech increases, the fussiness leading to errors in the orientation, breathing changes, pulse, complexion, can appear.

Emotional tension can decline if the attention of a person switches from the cause of anger, sorrow or joy on their external manifestations - the expression of the face, tears or laughter, etc. This suggests that the emotional and physical states of a person are interrelated and mutually influence Each other. Therefore, apparently, the same statement is equally legitimate: "We laugh, because we have fun" and "we are fun, because we laugh."

The easiest, but quite effective way of emotional self-regulation is the relaxation of the mimic muscles. Having learned to relax facial muscles, as well as arbitrarily and consciously control their condition, you can learn how to manage and appropriate emotions. The earlier (by the time of the emergence of emotions), conscious control is included, the more effective it turns out. So, the teeth are compressed in anger, the facial expression changes. It occurs automatically, reflexively. However, it is worth "launching" questions of self-monitoring ("Does the teeth are not compressed?", "How my face looks like"), and the Mimic muscles begin to relax. However, pre-training requires a relaxation of certain muscle groups based on verbal self-propelled.

The future teacher is especially important to master the skills of relaxing the mimic muscles. Exercises for the relaxation of the face muscles include tasks for relaxing the mimic muscles (forehead, eye, nose, cheeks, lips, chin). Their essence consists in alternating the voltage and relaxation of various muscles, so that it was easier to remember the feeling of relaxation in a contrast contrast. During the exercise, attention should be actively directed to the alternation of voltage phases and relaxation. It is possible to achieve this with the help of verbal self-likes, self-sufficiency. As a result of multiple repetitions of these exercises in consciousness, the image of his face is gradually in the form of a mask, the most free of muscle tension. After such a training, it is possible to easily for the necessary order into the necessary; The moment to relax all the muscles of the face.

An important reserve in stabilizing its emotional state is to improve breathing. Oddly enough, not all people know how to breathe correctly. Unfortunately, it applies to the teacher, whose breath must be more perfect than anyone else. Not the ability to breathe correctly promotes rapid fatigue. The student should know that a poorly delivered voice, insufficiently spent dickey and the tempo of speech plus a superficial, neurotic breathing - the causes of a number of professional ailments of the teacher, and with them and the fall of its emotional tone.

Focusing your attention, it is easy to see how the human breath changes in different situations: there is a sleep, working, angry, cheerful, laughing or scared in different ways. As can be seen, respiratory disorders depend on the internal state of the person, it means that an arbitrarily ordered breathing should have an opposite effect on this state. Having learned to influence your breath, you can purchase another way of emotional self-regulation.

Basics of breathing exercises are borrowed from the system of yogis. Their meaning consists in conscious control over the rhythm, frequency, breathing depth. Different types of rhythmic breathing include breathing delays of different duration and varying inhale and exhalation.

Throughout the respiratory tract is abundantly equipped with the endings of the vegetative nervous system. It was established that the inhalation phase is excited by the end of the sympathetic nerve activating the activities of the internal organs, and the phase of the exhalation of a wandering nerve, as a rule that has inhibited influence. In respiratory gymnastics, this property is used in the form of the so-called "evening" - soothing or "morning" - mobilizing breathing. The soothing type of breathing is characterized by a gradual elongation of exhalation until the duration of a double breath. In the future, the breaths are already extended until they compare with exhalations. Then all phases of the respiratory cycle are reopening again.

Mobilizing breathing is a mirror reflection of soothing respiration: not the exhalations, but inhalation, breathing is delayed not after the exhalation, but after the breath.

Respiratory gymnastics can be successfully applied in the educational process. Soothing breathing is useful to use to pay off excess excitation and nervous stress, for example, at the beginning of the test work, colloquium, credit, exam, before a public speech, at the student conference. This type of respiratory can neutralize the neuro-mental consequences of the conflict, remove the "pre-site" excitement and help relax before bedtime. It is a simple but effective means against insomnia.

Mobilizing breathing helps to overcome lethargy and drowsiness during fatigue, contributes to a rapid and painless transition from sleep for waking, mobilizing attention. In the educational process, this type of breathing makes it possible to remove drowsiness and lethargy among students engaged in the first shift, and "delay" the development of fatigue by the end of the school day. Respiratory gymnastics is particularly useful for stimulating the training activities of the evening branch students who come to classes after a tiring work day. Therefore, it is advisable to "arm" with respiratory gymnastics as a faithful and accessible means of managing the emotional state not only students, but also teachers. In addition to the soothing and mobilizing, there are four main types of respiration, which are important when learning arbitrary respiration regulation: clavinary, breast, diaphragmal and complete.

Clear breathing is the shortest and superficial. It can be defined as a slight lift of the clavicle upstairs together with a slight expansion of the chest on the breath.

Breast breathing is deeper in the sense that inhales more air. It begins with a reduction in intercostal muscles, which expand the chest towards upwards and styling. With a breast type of breathing, there is greater expansion of the chest, followed by raising the clavicle on the breath. Breast breathing occurs most often.

The diaphragmal (abdominal) breathing is the deepest of all types of breathing. This type of breathing is characteristic of men. With such breathing, the lower lung departments are filled with air: the diaphragm is lowered, and the stomach is swelling. The diaphragm movement is the main cause of a deep breath. During the breath of muscles relax, the dome of the diaphragm becomes flat, and the lower lungs, suction air, stretch. Depending on the inhalation or exhalation, intra-abdominal pressure changes, and thus the correct diaphragm breathing has an arraying effect on the abdominal organs.

And finally, complete (deep) breathing includes three described types of breathing, combining them into one. It begins with the abdominal (lower) and ends with a clavical (upper) breathing. In the process of such combined breathing, no lung plot remains not filled with air. Deep breathing is used to relax and calm down faster and calm down in an unexpected or difficult situation.

The effectiveness of the effects of breathing exercises on the emotional state increases if they are used in the complex with other methods of emotional self-regulation.

One of these methods is a conscious concentration of attention. Concentration is a concentration of consciousness at a specific object of its activities. It is possible to focus on their visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the stream of their thoughts, on the images that occur in consciousness.

The basis of the concentration is based on attention. The focus skill is based:

· On the ability to focus your attention on a certain object;

· On the development of arbitrary attention, arising under the influence of a consciously set goal and requiring volitional focus;

· On a fairly wide amount of attention - it allows you to simultaneously focus on different internal processes; on the 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 person, with one feeling, feelings, thoughts for others;

· On the ability to delay attention on one object.

Effective emotional self-regulation contributes to the use of imagination or visualization techniques. Visualization is the creation of internal images in human consciousness, i.e., the activation of imagination with the help of hearing, visual, taste, olfactory, tactile sensations, and also, combinations thereof. Visualization helps a person to activate his emotional memory, recreate the sensations that he experienced once. Reproducing the appearance of the outside world in their consciousness, you can quickly distract from a tense situation, restore emotional balance. A variety of visualization is the exercises of the "plot imagination", which are based on the deliberate use of the color and spatial representations of human consciousness.

Conscious views are stained in the desired color corresponding to the simulated emotional state. The color has a powerful emotional effect on the nervous system. Red, orange, yellow - colors of activity; Blue, blue, purple - rest colors; Green is neutral. Color (temperature, sound, tactile) feeling better complement with spatial representations. If it is necessary to calm down, relax, one should represent a wide, open space (sea horizon, spacious sky, wide area, extensive theater lounge, etc.). To mobilize the body to perform a responsible task, the presentation of close, narrow spaces with a limited horizon (a narrow street with high houses, a gorge, a close room) is helped. The use of these receptions allows you to cause the necessary emotional state at the right moment (calm - spacious seashore, winter landscape in lilac twilight; invigorating - summer beach bright sunny day, blinding sun, bright yellow sand). It should be born in the picture represented, feel it and fix it in consciousness. Gradually there will be a state of relaxation and peace or, on the contrary, activity, mobilization. The effect of sensory reproduction is widely, and with the help of each of the senses, you can simulate any mood. We just need to be able to send your emotional imagination on the right path. This is facilitated by the exercises "inspiration." Their peculiarity is that they are due in each individual case with an extremely specific everyday situation and are not so much training as prepared and corrective. Their common goal is to neutralize fear, concern to any responsible effect (in a very wide range - from the exam or sports competition to an intimate date).

When emergencies arise, they cause voltage long before the collision with them. Therefore, it is necessary to prepare for them. The first step towards success in any undertaking is a psychological plant for success, absolute confidence that the goal will be achieved. It is necessary to accustom oneself to success, good luck, make it forgoing granted, habitual. For example, when the hostess carries the mountain dishes from the kitchen, it is worth saying to her: "Caution, do not drop!", As she will definitely drop their burden. "To keep negative presentations in your memory is equivalent to slow suicide," writes X. Lindeman, a well-known autogenic training specialist. The exercises of "inspiration" are in the "rehearsing" of a tense situation necessarily under conditions of success, using color and spatial representations. Technical conditions for performing such exercises are as follows:

· They are met most often in the morning, sometimes during the day, but never overnight;

· The attention of the training tightly concentrates the tight and average circle of attention (wide, spacious rooms) and quiet color views (blue, blue, purple tones) to a small circle of attention (narrow, close rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to the internal;

· Performing exercises is accompanied by musical supply: first exercises are used calm, smooth music, then gradually the musical temper is diminished.

Exercises of "inspiration" exercises are extremely diverse (depending on the "rehearsable" intense situation "), but the scheme of their implementation is always the same. The 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 of the emotional sustainability of the future teacher.

2. Complexes of exercises for self-regulation

Breathing exercises

Instructions for execution:

These exercises can be performed in any position. It is necessarily only one condition: the spine will certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, fully stretch the muscles of the chest and abdomen. If the back is direct, then the breathing muscles (mainly the diaphragm) can function easily and naturally. Ensure that a deep breath allows you to make a straightened back. Try deeply inhale, first having embarrassed and lowering your shoulders, then straightening and dealing my shoulders, - and you yourself will feel a colossal difference.

It is also very important to the correct position of the head: it should sit on the neck straight and freely. Relaxed, directly sitting head to a certain extent pulls up the thoracic and other parts of the body. ATTENTION: Need in no case should be suspicious in any way! You must make sure that it is really relaxed. Make it easy. While you are looking for, where which muscle is tense, relax your neck and try to stay relaxed while performing breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to exercise in free breathing, constantly controlling it. Such a breathing method gradually must be brought to automatism, to become natural for you.

Methods of performing breathing exercises

1. Sit on the chair (sideways to the back), straighten your back, relaxers the neck.

2. Put your hands freely on your knees and close your eyes so that no visual information prevents you from focusing. Focus only in your breath.

When performing the breathing exercise, breathe through the nose, the lips are slightly closed (but in no case are not compressed).

Within a few minutes, simply control the breathing. Note that it is easy and free. Feel that the inhaled air is colder than exhaled. Ensure that the breath is rhythmic.

Now note that during the inhalation and exhalation, the auxiliary respiratory muscles do not turn on - especially the shoulders dissolve when inhaling. The shoulders should be relaxed, omitted and slightly set back. After the breath, naturally, the exhalation must follow. However, try to extend inhale. You will succeed, if, continuing inhale, you can keep your chest muscles as long as possible. Think that now you have a long exhalation. Deep breath and subsequent long exhalation repeat several times.

And now control the rhythm of breathing. After all, it is a rhythmic breathing that calms the nerves, has a suspension action. Perform a slow breath, while spending at the same time to count at an average pace from one to six. Then take a pause. Train rhythmic breathing about 2--3 minutes. The duration of individual phases of breathing in this case is not so important - it is much more important than the right rhythm. You can recall this simple way of rhythmic breathing at any time. Next, you should perform an exercise for any of the respiratory types described below.

Options of breathing exercises

Exercise 1. "Clavical (upper) breathing"

Source position - sitting (standing, lying) straighten (head, neck, back should be located on the same line). Before you breathe, air and lungs should be exhaled. After the exhalation, make a slow breath through the nose, raising the clavicle and shoulders and filling the upper lungs by air. With the exhalation, the shoulders slowly fall down.

Exercise 2. "Breast (average) breathing"

In order to easier to master the medium breathing technique, you can put your palms on both sides of the chest and follow its lowering and expansion. The initial position is the same as in the previous exercise. Make an exhalation through the nose, the ribs are lowered, then - a complete and long breath, expanding the chest. Shoulders and stomachs when inhaling should remain motionless (not allowing the abdomen). Then again exhale and again inhale.

Exercise 3. "Abdominal (Lower) Breath"

For a more complete assimiment of this exercise, it is recommended to put the palm on the stomach to follow the raising and lowering the abdominal wall.

Source position is the same. Make a complete exhalation, while the belly is absorbed inside (the diaphragm rises up). Then slowly breathe air through the nose, putting the stomach (the diaphragm is lowered), without moving the chest and hands. The lower part of the lungs is filled with air. Again to exhale air - the stomach is deeply inward (the air exhales from the lower lobes).

Exercise 4. "Deep (full) breathing"

The initial position is the same, however, it is preferable to lie on the back, since with this position of the body, the muscles of the abdominal wall is better relaxed.

Stage 1. Take a convenient position. Put the left hand (palm down) on the stomach, more precisely - on the navel. Now put your right hand so that you are comfortable, on the left. Eyes can stay open. However, with closed eyes it will be easier to perform the second stage of the exercise.

Stage 2. Imagine an empty bottle or bag located inside you - where your hands lie. At inhale, imagine that the air goes through the nose, goes down and "fills this inner bag. As the air bag fills, your hands will rise. Continuing inhale, imagine that the bag is fully filled with air. The wave-like movement that started in the abdomen will continue In the middle and upper parts of the 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.

Stage 3. Hold your breath. Keep the air inside the bag. Repeat a phrase: "My body is calm." This stage should not last more than 2 seconds.

Stage 4. Slowly start exhaled - empty the bag. As you do this, repeat the phrase to yourself: "My body is calm." With exhale, feel like the stomach and chest raised earlier. The duration of this stage should not be less than the two previous steps. Repeat this four-step exercise in a row 3--5 times. If you have dizziness, stop. If, in subsequent occupations, dizziness resumes, simply reduce the duration of the inhalation and (or) the number of four-stage cycles performed.

Do this exercise daily 10- to 20 times. Turn it into your morning, day and evening ritual, as well as use it in stressful situations. Since this relaxation variant is the character of the skill, it is important to practice it at least 10-3 times a day. At first you may not notice any immediate relaxation. However, after 1-2 weeks of regular sessions, you will be able to relax "instantly" for a while. Remember that if you want to master this skill, you must do systematically. Regular, consistent execution of these daily exercises ultimately will form you have a calmer and mild attitude to everything, a kind of anti-stress installation, and when you have stressful episodes, they will be much less intense.

Respiratory Exercises Toning Effect

Exercise 1. "Mobilizing Breath"

Source position - standing, sitting (back straight). Exhale air from the lungs, then take a breath, delay the breath for 2 seconds, exhale - the same duration as inhale. Then gradually increase the inhalation phase. The following is a digital record of a possible execution of this exercise. The first digit indicates the duration of the breath, the bracket contains a pause (breathing delay), then - the phase of the exhalation:

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 a teacher's account, conducting lessons, even better with the help of the metronome, and at home - a mental score of the most involved. Each account is approximately equal to a second, when walking it, it is convenient to equate to the speed of steps.

Exercise 2. "Ha Breath"

Source position - standing, legs on the width of the shoulders, hands 1 along the body. Make a deep breath, raise hands through the sides up above the head. Breath delay. Exhalation - the case sharply leans forward, the hands are reset down in front of them, there is a sharp air emission with the sound "ha".

Exercise 3. "Castle"

The initial position is sitting, the housing is straightened, the hands on the knees, in the position "Castle". Take a breath, at the same time hands rise above the heads of the palms ahead. Respiratory delay (2 seconds), sharp exhalation through the mouth, hands fall on her knees.

Respiratory exercises with soothing effect Exercise 1. "Rest"

Source position - standing, straightening, put legs on the width of the shoulders. Touch. In exhale, bend down, relaxing the neck and shoulders so that the head and hands freely hung to the floor. To breathe deeply, follow your breath. To be in this position for 1-2 minutes. Then slowly straighten up.

Exercise 2. "PERSONS"

Usually, when we are upset, we begin to restrain your breath. Breathing release - one of the ways

relaxation. For 3 minutes breathe slowly, calmly and deep. You can even close your eyes. Enjoy this deep leisurely breathing, imagine that all your troubles are destroyed.

Exercise 3. "Soothing Breath"

Source position - sitting, lying. Slowly take a deep breath through the nose, at the peak of the breath - to hold your breath, then make a slow exhalation through the nose. Then again inhale, breathing delay, exhale - longer than 1-2 seconds. During the exercise, the phase of exhalation increases each time. The cost of a larger amount of time to exhale creates a soft, soothing effect. Imagine that with each exhale you get rid of stress voltage.

Below is a digital record of the possible execution of this exercise. The first digit is denoted by the conditional duration of the inhalation, the second - exhalation. The brackets concluded the duration of the pause - respiratory delays: 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).

Exercise is regulated by an account (loud or to itself).

Exercises for self-regulation of emotional state through external manifestations of emotions

The exercise

"Self-control of the external expression of emotions"

At the time of the act of intense factors, with an increase in emotional stress, you need to ask yourself self-control questions:

What does my face look like?

Does I not bust (a)?

Are my teeth are not compressed?

How do I sit?

How do I breathe?

If signs of tension are revealed, it is necessary:

1. Arbitrarily relax muscles. To relax the Mimic muscles, use the following formulas:

The muscles of the face are relaxed.

Eyebrows are freely divorced.

The forehead is smoothed.

Relaxed musical muscles.

Muscles of the mouth are relaxed.

Relaxed language, relaxed nose wings.

The whole face is calm and relaxed.

Convenient to sit down, become.

Make 2--3 deep breaths and exhalations to "knock down" rapid breathing.

Install calm breathing rhythm.

Exercise "Mirror"

A person knows how his face changes depending on the inner state; In certain limits, he may give the person a corresponding expression situation. It is worthwhile to look at himself in the mirror without hurrying and carefully, and then the volitional way to give it the expression of a person in a balanced state, as according to the feedback scheme, the mechanism of stabilization of the psyche can work.

Make yourself smile at a difficult moment. The smile held on the face improves the mood, since there is a deep link between the Mimic, bodily reactions and experienced emotions.

Exercises for Muscle Relaxing Face

Method of execution

By performing the specified exercises, it is necessary to strive to ensure that the muscles that do not exercise at the moment are relaxed. It should be breathing smoothly and calmly, through the nose. Attention should be focused on the state of the exercise muscles. At the same time, it is important to seek bright ideas and sensations with relaxation and voltage of various muscle groups. Gradually, an image of a face mask, completely free from muscle tension arises in consciousness.

After some training in relaxation and consolidation of the corresponding conditionally reflex ties with verbal wording, it is easy to relax all the Mimic muscles to relax all the mimic orders.

"Surprise Mask." Close eyes. With a slow breath, to highly raise your eyebrows as much as possible, pronounced yourself: "Lar's muscles are intense." To delay the breath for a second and shudder to lower your eyebrows. Pause 15 seconds. Repeat exercise 2--3 times.

Exercise for the eye "Zhmurki". With a slow exhale, to gently lower the eyelids, gradually increase the tension of the muscles of the eyes and, finally, clog them as if the shampoo got into them, it was like a stronger as possible. Send to ourselves: "eyelids are tense." Then the second respiratory retention and muscle relaxation, breathing free. Leaving the eyelids omitted, pronounce ourselves: "eyelids are relaxed." Repeat exercise 2--3 times.

Exercise for the nose "Outrage". Round the wings of the nose and strain them, as if you were very disturbed, to do inhale and exhale. Try to ourselves: "Nose wings are tense." Make a breath, to excavate the wings of the nose. Pronounce about yourself: "The wings of the nose are relaxed." Repeat exercise 2-3 times.

"Kiss mask." Simultaneously with the breath, gradually compress her lips, as if for a kiss, bring this effort to the limit and fix it, repeating: "Muscles of the mouth is tense". For a second, delay your breath, relax muscles with free exhalation. Pronounce: Muscles of the mouth are relaxed. " Repeat exercise 2-3 times.

"Laugh Mask." Slightly naughty eyes, with a breath, pensionally smile so wide as possible. With exhalation, relax the tense muscles of the face. Repeat the exercise several times.

"Mask of discontent". With breathe, gradually compress her teeth, tightly sick lips, claps the muscles of the chin and lower the corners of the mouth - make a mask of discontent, fix the tension. Try to say: "Jaws are compressed, lips are tense." With exhale, relax the muscles of the face - bulk teeth. Try to ourselves: "The muscles of the face are relaxed." Repeat the exercise several times.

Exercises on the concentration of attention

Methods of performing concentration exercises:

The room in which it is expected to do should be isolated from strong sounds. To take the chair in a convenient position to the back, so as not to rely on it (the chair should be with a rigid seat, otherwise the effectiveness of the exercise will decrease). Hands freely put on your knees, eyes close (they should be closed until the end of the exercise so that attention is not distracted by foreign objects). Breathe through the nose calmly, not intense. To try to focus only on the fact that the inhaled air is colder than exhaled.

Relaxation and concentration exercises are necessary within a few minutes. Time is not limited: you can exercise until it gives pleasure. After performing the exercises - spend your palms by centuries, slowly open your eyes and pull. Options for concentration exercises Exercise 1. "Concentration on the account"

Teacher's instruction:

Mentally slowly read from 1 to 10 and focus on this slow account. If at some point the thoughts begin to dissipate and you will not be able to focus on the account, start counting first. Repeat the score within a few minutes.

Exercise 2. "Concentration on the Word"

Teacher's instruction:

Choose some short (best double) the word that causes you positive emotions or with which pleasant memories are connected. Let it be the name of a beloved person, or a gentle nickname that parents called you in childhood, or the name of your favorite dish ... If the word is doubled, then mentally utter the first syllable on the breath, the second is in exhale. Focus on "his" Word, which will now become your personal slogan at a concentration.

Exercise 3. "Concentration on the subject"

Teacher's instruction:

Attention! In your head the spotlight. His ray can highlight anything with immeasurable brightness. This searchlight is your attention. Manage it ray! Within 2--3 minutes, "Light the searchlight" any item. Everything else. It goes in darkness. We only look at this subject. You can blink, but the look should remain within the subject. We return to him again and again, look at, finding new invasses and shades ...

Exercise 4. "Concentration on sound"

Teacher's instruction:

And now they focused their attention on the sounds outside the window (wall) of the Cabinet. Listen to them. In order to better focus, you can close your eyes. We highlight one of the sounds. Listen to him, listen, hold it.

Exercise 5. "Focus on sensations"

Teacher's instruction:

Focus on your bodily sensations. Direct the beam of your attention to the feet of the right leg. Finger your fingers, sole. Feel the contact of the legs with the floor, the sensations that arise from this contact.

Focus on your right hand. Feel your fingers, palm, brush surface, all brush. Feel your forearm elbow; Feel the contact of the armchair armrest with the hand and the sensation caused by them. Similarly, feel your left hand.

Fulfice the lower back, back, contact with the chair.

Focus on face - nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air to the skin of the face.

Exercise 6. "Focus on emotions and mood"

Teacher's instruction:

Focus on the inner speech.

Stop the inner speech.

And now focus on your emotions, try to imagine yourself in joyful, haul emotional state. Remember the joyful events of your life.

We leave from the state of relaxation.

Reflection of your emotional state.

Exercise 7. "Concentration on feelings"

Teacher's instruction:

Close your eyes. Focus on the inner sensations. Select mentally one of those present here - it may be your neighbor, a friend or any other person from the group.

What feelings do you feel in relation to it? You are glad to him, you like it, you do not tolerate it, is he indifferent to you?

Comprehend your feelings, realize them.

Exercise 8. "Concentration on the neutral subject"

Within a few minutes, concentrate your attention on some neutral subject. Below are four possibilities:

Write 10 items of items, things, events that deliver pleasure.

Practice your memory, recalling 20 yesterday actions.

Within two minutes: remember the qualities that you like most in yourself and bring examples of each of them.

Reflection of sensations:

Have you been able to focus on one object for a long time?

What is easier to hold attention: on subject or sound?

What does it depend on?

What properties are needed for concentration?

Exercises for visualization

Exercise 1

Teacher's instruction:

Sit comfortable. Close your eyes. Focus on my breath. Mentally and deep breathe and exhale air. FROM

each breath and exhalation you still calm down and focus on your feelings. Breathe easily and freely. The body relaxes more and more. It's warm to you, comfortable and calmly. You breathe fresh, cool air. You calm down and configure the execution of new work. We proceed to mastering the formation of shaped presentations. I will pronounce separate words, and you must pronounce them to yourself, focusing on their content. After that, you strive to submit images of heard words.

Let's start with visual images:

orange 6) light

sea 7) Play

polyana 8) gentle

flowers 9) build

bird 10) weave

Exercise 2. "Self-deprisement"

Teacher's instruction:

Sit cozy. Close your eyes. Relax. We make a deep breath and exhalation. Focus on your feelings. And now we will try to recreate in their imagination a holistic picture, a holistic image.

Imagine the beach by the sea. Hot day. Flutto the sun. You are in a bathing suit. With pleasure stretch in the sand ... We look at the sea. Seed heads swimming ... Consider better horizon line. What appeared there? We look attentively ... What happens around, on the shore? ..

The sun of the Flutter is strong, you have to turn with my side on the side. I want to swim ... We enter the water ... Feeling her touch ... What is she? ..

Images go. Focused on their body. Squeezed hands. Opened eyes.

Exercise 3. "Refuge"

Teacher's instruction:

Imagine that you have a convenient reliable refuge in which you can hide when you wish. Imagine a hut in the mountains or a forest valley, a personal ship, a garden, a mysterious castle ... Mentally describe this safe convenient place. When go to bed, imagine that you are heading there. You can relax there, listen to music or talk to the other. After you do this several times, you can fantasize in a similar way during the day. Close the eyes a few minutes and enter your personal shelter.

Reflection:

Did you manage to see the whole picture, cause the appropriate bodily sensations?

What images arose?

Exercise 4. "Formation of visual representations of abstract concepts"

Teacher's instruction:

Focus on your feelings, activate your emotional memory. I will call abstract concepts, try to see images that are associated with them:

happiness slavery

freedom Dignity

subsity dream

Reflection of sensations arising from images.

Exercise 5. "Calling emotions"

Teacher's instruction:

Remember and describe the most wonderful experiences of your life; The happiest moments are delight, joy, happiness. Imagine that this situation was repeated and you are now in this state of happiness, joy. Imagine what images - visual, auditory, kineette - accompanied this condition. "Make" the same person: the same smile, the same shine in the eyes, the same blush, the same rapid pulse, etc. Feel this condition with all body: energetic pose, beautiful posture, confident gait, expressive gestures, etc. D. Try to keep and remember these physical manifestations of joy and happiness, to then reproduce them at your own request.

It is very useful to start every occupation (and in general every day) so: remember something pleasant, causing a smile, tune into good relationships with colleagues, children, close.

Discussion:

What images could you manage to recreate it easier?

What helped you recreate figurative views?

What role does the visualization play in self-regulation of the emotional state?

Study Imagination Exercises

The purpose of the exercises: to train a deliberate modeling of a variety of emotional states, learn to balance the processes of excitation and braking.

Exercise "Spectatical Images"

It is proposed to choose any object, brightly colored in a certain color, better without shades. The color is chosen in accordance with the state that is modeled: red, orange, yellow - colors of activity; Blue, blue, purple - rest colors; Green is neutral.

It is necessary to say a few times the name of any color. The imagination will arise the outline and color of this subject. Gradually there will be a state of relaxation and peace or, on the contrary, activity, mobilization.

Exercise "Park" (for the creation of the mood of rest, internal comfort, deep rest)

Self:

"Green-green greens. Green-green foliage. Green foliage Sustit. "

Present yourself in the park in a warm and sunny summer day: sun glare is intermitted with shadow stains from foliage; body heat, but not hot, foliage fresh, bright; Spacious glads and alleys, leaving in the distance, foliage slander under a weak breeze, distant and vague voices of people; The smell of fresh foliage (temperature image, color, spatial, sound, tactile, olfactory).

Self:

"Gulky-boiled hum.

Ground-bully siren.

Fucking siren is removed. "

Imagine a boomy sound of shipping siren over the night raid.

The wall of the pier in the port at night, a brightly lit paryaker, preparing to the departure, the running lights of vessels, moving along a dark raid. Further development of the plot - the steamer goes into the flight, removed the ladder, a strip of black oily water between the side and the mooler wall is becoming more wider, the voices of the defeating and sailing are distinguished; The steamer is already far away, do not disassemble persons; It moves his glowing silhouette; Removing siren sounds again, the running lights seem to slide through the air. From the water pulls the smell of algae, resin and sea (olfactory image); Evening coolness (temperature image).

Exercise is accompanied by a musical design (calm, melodic music). The output of autogenous dive is a natural sleep, since attention in this case is not concentrated, but it is dispersed, comes from a small circle to the middle and large.

Exercise "Carpet"

(to create a feeling of comfort and comfort)

The main sensory representations are tactile (tactile).

Self:

"Fluffy-fluffy fluff. Fluffy-fluffy carpet. Fluffy carpet is not.

Imagine the touch of bare feet to a fluffy carpet, big and warm, in a large cozy room. The room must be necessarily large, not forced to be furnished (spatial image); Lighting - in warm yellow-orange colors (color image).

Exercise "Lemon"

(on creating an atmosphere of friendly, friendly communication and good mood)

The main sensory representations are taste.

Self:

"Acute acidic acid. Sour sour lemon. Sour lemon in tea cup. "

Present the taste of tea or coffee with citric acid. 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 the twilight, the table covers, but already in disarray. At the table - friends. The conversation is a bit noisy, a little erratic, but interesting. The memories of the taste of lemon causes both ary other, salivation, which in turn stimulates appetite.

Exercise "Inspiration" "Responsible Exam"

The state to be corrected is fear, fears of failure, insecurity in their knowledge.

The time of the "rehearsing" workout is morning or day (but not the evening on the day before!).

In the course of the exercise, it is necessary first to achieve muscle and psychological relaxation, quenching fear and anxiety. From the moment the "transitions" begins from the spacious premises of the lobby and corridors into a closer (audience, the study), mobilization occurs. Supports and focuses attention.

Music reinforcement - calm smooth music. Remitted colors - blue, blue.

Teacher's instruction:

Imagine a spacious hall or the lobby of the institute. You go calmly, confident gait, without a shadow of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations relating to him, and only a smile respond to the greetings of acquaintances. In short, you "hold on."

You go from the lobby in the corridor, from the corridor to the audience adjacent to the professor's office, i.e. from spacious premises in closer. As you do it, your step, not diminishing, is becoming more and more clear, the gait is more and more confident, the posture is straight. Before the door of the examiner, you will withpie the will "strike out" all the memories of the material that, as you think, you forgotten or did not seek enough. You do not think about this short minute of anything that belongs to the upcoming subject, you have a random castle of thoughts. You, of course, are excited, and it is quite natural. It is not dangerous to excite before the exam, but an excessive excitement that causes confusion and fussiness. Some emotion is needed - she mobilizes.

But you called you before the examinator. You do not choose a ticket, you take the first one. For you, all the tickets are equivalent, the educational material you know. And, indeed, the ticket issues that you got, just what you need. You, in fact, could be responsible without preparation, but do not behave arrogant - it is better to sit down and put your thoughts in order. And as soon as you began to do this, the random course of thoughts is replaced by smooth and even their flow - the knowledge gained by you, pop up in consciousness in a slight order, and you are ready to set out them in the same order ...

Methods of situational self-regulation during their stay in a tense situation

It is necessary to arm students in the ways of direct self-regulation of the emotional state during the action of intense factors. For these purposes can be used:

Self-separation, self-propagating calm condition, self-confederation and excerpts, it is necessary for the work of the mood: "Today I do not pay attention to trifles," "I am completely calm", etc.

Self-adjusting emotional state of exterior of emotions: facial expressions, pantomimics, somatic, character of speech, the presence of muscle tension, increased breathing frequency. You can control the external expression of emotions using the "launch" of the question membrane: "What does my face look like?", "Is I not complicated?", "Are my teeth are not compressed?", "How I sit (stand)?" breathe? ". In case of identifying signs of tension, it is necessary to arbitrarily relax muscles, it is convenient to sit down (become), install a calm breathing rhythm: make 2--3 deep breaths and exhalation to knock the rapid breathing.

Respiratory exercises of a soothing orientation (soothing breathing, deep breathing). You can use the following breathing exercise: To make a breath, directing the air flow to the bottom of the abdomen, delay the breath for a couple of seconds, and then slowly release the air through the mouth with a smooth jet. Repeat exercise 3--5 times. Thus, the tension of the body and the brain is removed, a balanced state is created.

The use of concentration and visualization images - focusing and imagination on a specific object (visual, sound, bodily and other sensations).

Account up to 10, before you make a response.

Activation of a sense of humor is to try to see a comic even in a difficult, serious situation: to mentally imagine an aggressive partner in a comic situation (no matter how it looked in this condition on the beach, in the zoo cage, in a children's hat, etc.), forgive his partner , incomprehensibility, emotionality distraction - to try as much as possible to present the situation in which you usually feel the most calm and cozy, put yourself in this situation.

First aid after the action of stressful factors

There is a system of emotional self-regulation techniques, which must be used immediately after action on the human body of stressful factors. It includes the following techniques:

Use any chance to moisten the forehead, whiskey and artery on the hands of cold water.

Slowly look around on the sides even if the room is familiar. Translating a glance from one subject to another, mentally to describe their appearance. Mentally talk to yourself: "Brown writing table, white curtains." The concentration on each individual subject will help to distract from the internal stress voltage, switch attention to the rational perception of the surrounding environment.

View the window on the sky. Focus on what you see.

Having gaining water to the glass, slowly, as if to focus her drink. Concentrate attention on sensations when water will flow on the throat.

Present yourself in a pleasant setting - in the garden, on the beach, on a swing, under the shower.

Apply calm formulas "Today I will not pay attention to trifles."

There are many physiological mechanisms once a row that regenerately act per person.

Externally, they appear in the form of crying, laughter, desire to hit, spoke, etc. Do not block them (restrain):

the emerging feeling of irritation, aggression can be removed using physical discharge: to hit the face several times on the imaginary object, to buy a pillow, "release steam";

discharge emotions - to speak out to the end to someone. When a person spoke, his excitement decreases, he can realize his mistakes and take the right decision;

to quickly normalize the condition after trouble, it is necessary to give yourself a reinforced physical activity (20 - 30 squats, running on the spot, climb on foot to the 3--5th floor);

find a place where you can talk out loud, shouting, which outrages, offends, to pay. Let it be an empty room. As these actions will be performed, irritation, anger, offense will go;

another way is an "empty chair". To present that it sits on a person who offended you, pour feelings. He can now say everything that I want.

Switch to interesting activities, your favorite occupation is to create a new dominant. With the overexcitation of the brain's cortex, a dominant focus of excitement is formed, which has the ability to slow down all the other foci, subordinates all the activities of the body, all actions and human thoughts. So, to calm down to eliminate, discharge this dominant or create a new, competing. The more exciting the case, the easier it is to create a competing dominant.

Remember pleasant events from your own life. Submit that this situation repeated and you are in this state of joy. Make the same face, smile, feel this condition with all body: Pose, posture, gestures, gait.

Use logic techniques. The inclusion of rational activity into perception and the process of responding to an external incentive significantly changes human behavior and adjusts emotional reactions.

It must be remembered that with a strong emotional excitement, a person inadequate evaluates the situation. In an acute emotionic situation, no decisions should not be taken. Calm down, and then add everything to the principle: "I'll think about it tomorrow."

To make a general revaluation of the significance of the situation by type: "Not really, and I wanted to" or be able to extract something positive even from failure using the reception "but".

* Apply a way to calm down the "green grapes" principle. To tell yourself: "What I just sought to seek something without anything, as it seemed."

* Quietly analyze the situation, try to clearly realize possible negative consequences and reconcile with the worst of them. Realizing the worst outcome and reconcile with him, calmly think about the decision of the situation.

Methods for the prevention of adverse emotional states

For the prevention of adverse emotional states, you can use the following ways:

* Economically spending your emotional energy resources. The power of the mind is able to neutralize the negative impact of many events and facts. Be an optimist. Ignore the gloomy side of life, rather evaluate events and situations.

This follows:

· To live under the motto "In general, everything is fine, but what is being done - done for the better."

· Perceiving the unsatisfactory circumstances of life as temporary and try to change them for the better.

· Note your achievements, successes and praise yourself for them, rejected by goals.

· Do not "chew" in the mind that happened conflicts and mistakes. Realize their cause, draw conclusions and find output.

· If there is a problem, conflict, solve them in a timely manner and thoughtfully.

· Take a rule: longer and more often communicate with pleasant dudes. With those who are unpleasant, gently and imperceptibly limit communication. If the interaction with an unpleasant person is inevitable, convince himself that what is happening is not worth responding emotionally.

· * Recognize any person the right to the free manifestation of his individuality. Each manifests his personality as it is convenient, and not the way you do or what would you like it. It is necessary to be flexible in estimates of other people, do not try to remake the partner, to fit it under yourself.

Exercise "This is me"

This method demonstrates spiritual relationship with other people, helps to develop humanity. Watching another person, pay special attention to those traits of his character in which you are similar. When someone does something that you do not like, remind yourself that you sometimes make such things. Constantly reminding himself that other people's mistakes do not represent anything special, you can quickly and efficiently get rid of the tension.

Develop the dynamism of installations. A person with a large set of flexible installations and a sufficiently large number of different goals, which has the ability to replace them in case of failure, is better protected from negative stresses than the one who is focused on achieving the only thing, the main thing.

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First reception of self-formation - Breathing

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

Slow and deep breathing lowers the excitability of nerve centers and contributes to muscle relaxation. Frequent breathing, on the contrary, provides a high level of body activity.

Most people B. everyday life Use only superficial breathing when only the upper part of the lungs is filled. Complete breathing includes filling the lower, middle and top of the lungs. Changing the view, respiratory rhythm, duration of inhalation and exhalation, a person can affect many, including mental functions.

To start the development, you can master 2 types of respiration: the bottom (abdominal) and the top (clavical).

Lower breathing (abdominal) is used when it is necessary to overcome excessive excitement, overcome anxiety and irritability, relax as much as possible for quick and efficient holidays. Bottom breathing is the most productive, since the largest amount of pulmonary bubbles (alveol) is located in the lower lungs.

How to perform abdominal breathing?

Abdominal breathing is carried out as follows: Sitting or standing it is necessary to reset the tension from the muscles and focus on breathing. Then 4 stages of a single respiratory cycle are performed, followed by an internal account to facilitate learning. At the expense of 1-2-3-4, a slow breath is carried out, while the stomach is pronounced forward, the abdominal muscles are relaxed, and the chest cell is fixed. Then the next 4 accounts are delayed with breathing and smooth exhalation on 6 accounts, accompanied by tightening the abdominal muscles to the spine. Before the next breath should be a pause for 2-4 accounts. It should be remembered that it is necessary to breathe only the nose and so smoothly, as if before your nose at a distance of 1 - 15 cm hung a fluff, then she should not break through. After 3-5 minutes of this breathing, you will notice that your condition has become noticeably calm and balanced.

Topclay) breathit is used in cases where you need to cheered after monotonous work, throw out fatigue, prepare for active activities, it is recommended

How to perform top breathing?

It is carried out by an energetic deep breath through the nose with a raising shoulders and a sharp exhale through the mouth. At the same time, no pauses between inhale and exhale are not produced. Already after several cycles of such breathing, the feeling of "goosebumps" appears on the back, freshness, cheerful tide.

You can use the following exercises:

"Breathing geometry." In the initial position, standing or sitting to make a full breath. Then, delaying breathing, imagine a circle and slowly exhale into it. This technique is repeated four times. After that, inhale again, imagine a triangle and exhale three times in it. Then breathing in the square in a similar way. After performing these procedures, calm will come.

"Life force." Lie on the back. Relax, install slow and rhythmic breathing. As you can imagine that with each breath, the lungs fills the life force, and with each exhale it spreads throughout the body.

3. "Good morning." According to the evaluations of the specialists of yawn, it allows you to almost instantly enrich blood oxygen and free yourself from excess carbon dioxide. Tensioning in the process of the yvka muscles of the neck, face, the oral cavity accelerate the bloodstream in the brain vessels. Zevok, improving the blood supply to the lungs, pushing the blood from the liver, increases the body's tone, creates a pulse of positive emotions. It is said that in Japan, the electrical industry workers organizedly yawn every 30 minutes.

For the exercise, you need to close your eyes, how widely can open your mouth, strain the oral cavity, as if by saying the low "y-y-y". At this time, it is necessary to imagine as much as possible that the cavity is formed in the mouth, the bottom of which is lowered down. Zovok is performed with the simultaneous sipping of the entire body. Improving the efficiency of the oz contributes to a smile, reinforcing the relaxation of the muscles of the face and forming a positive emotional impulse. After Zovka, the relaxation of the muscles of the face, pharynx, larynx, the feeling of rest appears.

4. "Flame of Candle". Performed in any convenient position - standing, sitting, lying. Promotes rapid removal of fatigue, purifies blood from toxins, increases the body's resistance.

After a complete breath, the exhalation is carried out in small portions through the narrow slit between the lips, externally reminding attempts to extinguish the flame of the candle. Each subsequent portion should be less than the previous one. At first, the number of repetitions should not exceed three, and in the future it can be tested to ten.

5. "Fighting". Raise your hands above your head, imagine that you have all your tension in your hands, all your stress ... and with the sound "ha" with a sharp movement, lose your negative state. Repeat several times! The sound should not be pronounced, but to form air outgoing from the chest. It will contribute to the removal of nervous stress, exemption from the feeling of internal anxiety.

After another exhalation, close the left nostril with a finger of the left hand and take a breath through the right nostril;

Hold the breath on the breath, then with the right hand to close the right nostril and, opening the left, to do exhale;

After the breath is delayed on exhalation, take a breath through the left nostril;

After the breath's delay to close the left nostril with his right hand and, having freeing the right nostril, to exhale;

Perform a breath delay in exhalation;

Repeat the described respiratory cycle 5 times. The duration of inhalation, exhalation and breathing delays on inhale and exhale - 8 seconds.

7. Exercises based on respiratory concentration. Before the exercises: Imagine an inflatable ball or a ball, remember how the air leaves them thin, if the ball is unleashed or open the ball. Try to mentally see this jet of air. Each of his exhalation will be represented as the same jet of air emerging from the points that we will open.

Focus on my breath. Breathe as usual; Check your breath and exhale. You can vote internal voice: "inhale", "exhale" (30 seconds).

Feel your knees. Inhale. Make your own exhalation through the points that you mentally "open" on your knees. (In fact, I exhale do through the nose, but we present that I exhale through your knees). Inhale, and exhale - through points, on their knees (30 seconds).

Feel your spine. Mentally "go through" on it from top to bottom. Find an arbitrarily point at the bottom of the spine. Inhale through the nose, and exhale - mentally through the point you themselves identified on the spine at the very bottom. Introducing the thin flowing of the air, leaving when exhaling from this point (30 seconds).

"Climb" by the spine up. Find the point in the middle of the spine. Inhale. Exhalation - through a point in the middle of the spine. (30 seconds). Mentally try to "draw" your exhalation.

Learn mentally to the cervical spine. Inhale. Exhale through the point on the cervical spine. Raise so (30 seconds).

Feel your hands, hands hands. Inhale, and another exhalation through points on the hands of hands (30 seconds).

Mentally climb to elbows. Inhale, and exhale through points on the elbows. Raise so, mentally representing the exit air (30 seconds).

Climb mentally to the shoulders. And on the right shoulder and on the left, find the points through which we will "exhale". Inhale, and exhale through points on the shoulders. Air ridges go up. I breathe, presenting these trickles (30 seconds).

Find a point between eyebrows. Inhale, and exhale through the point between the eyebrows (30 seconds).

I exhale through the point on the top of the top (30 seconds).

Do the next exhale through all the points that we called. Sadness so. Feel how air passes through all the pores, through the whole skin (30 seconds). Breathe calmly. Stay in such a state as much as you need. Return to rested.

These exercises are useful for relaxation after hard work.

Second Reception - Exercises aimed at Concentration

The state of emotional tension, which is accompanied by any extreme situation, is characterized by several changes in psycho-physiological processes, including concentration of attention. Behavior loses its adaptive features, loses the plasticity, the flexibility characteristic of it in an emotionally adequate setting.

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

We offer you several types of exercises aimed at concentrating attention:

Exercise 1.

On a white sheet of paper, draw a circle with a diameter of 1-1.5 cm and hang on the wall. Sit, on the contrary, at a distance of 1.5 meters and try to concentrate on it. With fatigue - blinked several times and continue the concentration.

Watching the circle at the same time, watch not only the look, but also the thoughts did not "spread" in different directions. Try to mentally "feel" a circle, feel his borders, color saturation.

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

Exercise 2.

Sitting, with closed eyes. Give yourself a team: "Right brush!" And trying to focus on the right brush.

After 10-15 seconds, the following command: "Left brush!", Then: "Right Stop!" and so on, focusing on various volumes of the body.

Gradually proceed to smaller volumes - finger, nail phalanx - and to more subtle sensations, for example, the beating of the pulse in the tip of the finger.

At the end - in the field of attention, the whole body observed calmly, amid general relaxation.

Exercise 3.

Divide your hands at the chest level, and then slowly twist them, holding the palm parallel. After several repetitions, the palms begin to "spring", occupying on the elastic resistance of the medium. It is necessary to "close" from this invisible "field substance" the ball and, helping his hands, "imagine" his in itself in the area of \u200b\u200bsolar plexus. Assess the difference in states: before and after the exercise.

Exercise 4.

Permanently performed in pairs. One of the participants closes his eyes, and the second, taking his hands, slowly drives around the room. It is very important that "blind" felt safe, completely trusting his "guide."

"Guidel" leads his driven along the wall, offering him to estimate the difference in the perception of space: to the left and right of it.

Swap roles in pairs. Focus on the estimated role of visual, auditory and kinesthetic analyzers (sense organs).

Note: All exercises on the concentration of attention should be done on a fresh head, preferably 2-3 hours after meals. With any discomfort - headache, deterioration of the emotional state - stop exercise.

Third Reception of Self-Appreciation - Muscle Tone Management

The ability to relax, remove muscle clips arising under the influence of mental overload, allows the body to receive a full-fledged rest, quickly restore the strength and remove neuro-emotional tensions. To achieve full relaxation of at once all the muscles of the body, as a rule, fails. Therefore, it is recommended to consistently relax in various muscle groups in compliance with a number of rules:

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

SecondlyEach exercise consists of 3 phases: "strain - feel - relax."

In the initial phase, the voltage of the chosen muscle group increases smoothly, then a few seconds the maximum voltage is kept to the muscles trembling, and the discharge of the voltage (the relaxation phase) is dramatically. It should be borne in mind that a completely relaxed muscle as it would "sag", and there is a feeling of gravity.

Thirdly, slow tension corresponds to a slow breath, relaxation synchronously with a free full exhalation.

Each exercise is repeated 3-4 times.

Skeletal muscles is one of the strongest brain stimulation sources. Muscular impulses are capable of changing its tone widely. It has been proven that the arbitrary tension of muscles helps to increase and maintain mental activity, braking unwanted reactions to a valid or expected incentive. To remove irrelevant or excessive mental activity, on the contrary, muscle relaxation is necessary (relaxation). Testing negative influences, the body is maximally mobilized for intensive muscular work. So you need to imagine such work. Sometimes 20-30 squats or the maximum possible number of prescripts from the floor will help to remove the mental stress.

In other cases, differentiated autotraining on the "express method" type will be more effective. It consists in the maximum relaxation of those muscles whose work is currently not required. So, if when walking it is mostly the muscles of the legs, then you need to relax the muscles of the face, shoulders, hands. In the sitting position should be relaxing the muscles of the face, hands, shoulders, legs.

Formation of muscle relaxation skills

It is in this part of the body that muscle clamps are most often arising, i.e. Muscle groups are chronically located in an increased tone even when a person is relaxed. Therefore, it is important to learn to relax all muscle groups at least for a short time.

The work of the muscles of the face begins with the stress and relaxation of the muscles of the forehead ("Mask of Surprise", "Mask Anger"), and then the muscles of the cheeks, chewing muscles, neck muscles.

Exercises for the face and system of view:

These exercises relax well and train the muscles of the face and system of view, which contributes to their strengthening, which means that they are maintained in a certain tone. Some of the exercises are recommended to perform from the largest number of times to the smallest. For example, 8-5, which involves - when mastering the exercise, smaller repetitions.

Vertical raising hair throughout the head, perpendicular to it - clamping hair from their base and pull out at various points of the head from the periphery to the center. Making 3-2 cycles (first cycle of classes 3, and when exploring exercises 2).

Horizontal movements. Fingers bring together and move palm from the periphery to the center.

Put the hand on the forehead at the same time, trying, not frowing the forehead, raise your eyebrows and eyes up. Repeat 5-7 times.

Eyebrows.

Raising eyebrows up (surprise). Make 6-4 times.

"Discontent". Frown eyebrows to vertical fold. Relax. Make 6-4 times.

Eyes.

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

Reveal the easiends of the eyes at 3-4 seconds, linger, close your eyes for 3-4 seconds. Make 4-2 times.

Cover your eyes. Send them up and look at the top eyelashes. Relax and do 4 -2 times.

Winking right, then the left eye alternately. Make 8 -5 times. Eye corners slightly lift up and down and down, then diagonally 6 -4 times.

"Prostration" look at nowhere. Thoughts about space. Eyes open 3 minutes.

Fold your hands with a basket and close your eyes with your hands, not pressed. There is a relaxation of the center of view. You can rely elbows on the table. Try to see black (black velvet). Make 30 -40 sec.

Close eyes. Strongly clogged. Feel that it became dark. Cover your eyes with your hands. Feel the thing even darker. Present a dark bottomless well, black velvet or just something black. See that it has become even darker, see, feel this darkness! To be in it. Remove your arms from the face. Feel the lighter. The eyes are not opening, feel lighter. Slow open eyes. (Back to return slower twice). Exercise is performed 1 time.

Cheeks.

Relaxation and tension of the muscles of the cheeks. Inflate cheeks, linger at 8-5ps and relax. Make 5 times.

Rolling a balloon. Dissate the air and roll it from the cheeks on the cheek, through the upper and lower lip. In each direction, 3-6 times.

Inflate cheeks. Exhale air, thinkingly inflating the balloon. Repeat 7-5 times.

Shift jaws aside. Draw for 3-4 sec. Just 4-6 times. Right - left - 1 time. The same is only fast 12-8 times

"A fish". Slow open mouth. Hold 5-3 minutes, and then slowly close 6 -4 times.

"Rage" - grind your teeth. In this position to stay on 2-4 seconds and relax. Make 8-5 times.

Disgust". Lowering the bottom lip down, pull it out. Make 8-5 times.

"Air kiss". Put both lips ahead and relax 8-5 times.

Separate lifting up - down right - left alternately. Make 8-5 times. Then the same to perform at the same time. Make 8-5 times.

Wanted lips inside your mouth. Cases 8-5 times.

The lowering of the corners of the mouth is alternately. Total 6-4 times. The same together. Make 6-4rd.

Movement of the corners of the mouth up - down at the same time 6-4rd.

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

Smile "Buddha". Put the thumbs in your mouth, index - to the ears, medium - on the corners of the eyes and slightly pull out. At the same time, slightly smile 1 - 2 minutes.

Making swallowing.

Expansion and narrowing nostrils - relax. Make 8-5 times separately.

"Despitement" - lift up the top lip, wrinkle the nose, relax.

To shove the nose, relax. Make 4-6 times.

The chin.

Pick out the chin forward and raise with effort. Do slowly, 6-4 times. Let go down and raise with effort. Do slowly, 6-4 times.

Strain the muscles of the neck. Tighten your head into the shoulders. Lay in such a state of 5-3 seconds. Relax. Make 4-2 sec.

Raise your head, tighten the bottom lip in the mouth. Neck muscles work. Make only 9 -8 times.

Face relaxation complete. Sit on a chair. Take a relaxation pose sitting. The head is slightly dry on the side. The back rests on the back of the chair. Eyes closed. The look is directed inside, down. The jaw is slightly touched by the sky. Concentrate on solar plexus. Perform 1 - 2 minutes.

Hold your hand on the muscles of the neck and, if they are tense, make several slopes and rotational movements head, massage the neck. Then it is easy to stroke the muscles from the shoulder to the ear, to lose the heads of the fingers of the ear bugs. This allows you to improve the influx of blood to the head, will help remove the nervous voltage.

If the clip cannot be removed, it can be smoothed with a light self-massage with a circular movement with the tips of the fingers. The end result is the achievement of the "relaxation mask": the eyelids are omitted, all the muscles of the face are smoothed, the face becomes somewhat sleepy, indifferent, the lower jaw of the faces is omitted, the language slightly pressed to the teeth, as if going to say "yes."

To learn to relax muscles, it is necessary to have it, therefore, daily physical exertion increase the effectiveness of muscle relaxation exercises.

Exercises based on tension and muscle relaxation:

Sitting. Hands pull forward, squeeze in fists (1 minute). Subsequent relaxation.

Standing on tiptoe "growing" by spine, pull hands up. Heels "Rust" in the floor (1 minute). Relaxation.

Standing. Present that the buttocks squeezed the coin. We strain the hips, buttocks. "Hold the coin, do not give anyone" (1 min). Relaxation.

Sitting. Back straight. Legs stretched forward. Heels davir in the floor, fingers pull up to the legs. (1 min). Relaxation.

Sitting. Back straight. Feet on tiptoe. Heels perpendicular to the floor. Davim's fingers to the floor. Heels raise as high as possible. (1 min). Relaxation.

Sitting. Hands stretched forward. The fingers of the hands are spread. We strain (30 seconds). Squeeze into the fist brush. We strain (30 seconds). Relaxation. Repeat.

Sitting. Tan shoulders to the ears. As high as possible. Feel heat (1 min). Relaxation.

Exercise to relax the muscles of the face.

Exercises on the regulation of muscular tone

Passed in a pair. Sit, close your eyes, mentally viewed from the tips of the fingers to the muscles of the left hand and try to relax them. When you are ready, the partner takes your hand for the brush and, freely swaying it, suddenly releases. With proper relaxation, the hand falls like a whip. Repeat for another hand. Change pair.

Squeeze in a fist one of the hands. At the same time, we need to mentally see the other body volumes and relax them as much as possible without weakening the effort in the loaded hand. At the same time, the skill can complicate the exercise, every 20 seconds. Changing the localization of the tense muscle group.

Close your eyes, on the inner screen to view the body and choose the most intense muscular group. For example, shoulder muscles, hips, caviar. Concentrating on it attention, try to expand the relaxation zone for neighboring volumes. Using visualization, you can imagine how hot and heavy liquid of pleasant color, follows from the focus of relaxation, slowly fills the whole body.

Cover your eyes. Attention on the left brush. We present how it is immersed in hot water, gradually blushes, it becomes harder. The "Lucky of Attention" goes to the wrist, slowly moves to the elbow. The muscles of the forearm, and then the shoulder relax, become "cotton", heavy, hot.

Stand on your knees and sit on the heels (foot socks back). Spread the knees for 20-30 cm. Bend, put on the floor forehead, stretch forward folded together with hand palms. Close your eyes, the muscles of the abdomen, neck, face are relaxing. Performing time is 5-7 minutes.

Eyes covered half: you need to view and relax all the muscles. Next, imagine that your body is made of rubber and has the ability to bend and twisted in all directions. All restrictions - bones, tendons are missing. The feet are tightly glued to the floor. The wind blows, the gusts of which every 2-3 seconds. Change the direction, forcing the body to lean in one, then in the other direction.

Picture drunk, with disturbed coordination of movements, which constantly brings from side to side. The legs are brazed, the head hangs out of side to the side. The legs are brazed, the head hangs on one thing, then on the other shoulder.

"Siegfried". 1 Phase - Voltage: Sitting on the tip of the chair, bend the hands in the elbows and divorce them 90 degrees to the side, to minimize the blades. The head is tilted forward and down. Make 2 inhalation and exhalation, on the second breath relax, drop hands down. Remove tension. Phase 2 - Relaxation: Sitting, Bend One Knee, Cook his hands and pull down ahead, relax your back muscles. Change your feet.

"Quasimodo". 1 Phase - Voltage: Sitting, Bend your hands in the elbows. Raise them perpendicularly forward. Maximize your shoulders and pull the head. Feel the roller formed on the neck. Make 2 inhale, 2 exhalations. On the second exhale relax, shoulders omit, head on the chest. 2 Phase - Relaxation: Slowly roll your head with a chest on the right shoulder and touch the right ear shoulder. Then slowly roll his head on the chest, then on the left shoulder, touching it with the ear.

"King Kong". 1 Phase - Voltage: Pull your arms before breasts, slightly round them in the elbows and stressfully squeeze the fists - to the trembling. Phase 2 - Relaxation: Make 2 inhales, 2 exhalations. On the second exhale, reset the tension is to relax.

"Tank" .1 Phase - Voltage: In the sitting position, the hands are bent in the elbows and are allocated to 90 degrees ahead in the waist area. Fingers are compressed in fists, palm up. We, as it were, with effort we squeeze yourself from the sides. It becomes difficult to breathe (passive breathing, as it turns out). Phase 2 - Relaxation: Relax. To move your hands, relax armpits.

Gymnastics complex for the flexibility of the joints.

1. "Circul". Walking on straight legs.You need to walk, not bending your knees. Movement only in the hip joint, depicting a circulation.

2. "Punishment". Source position - standing straight, legs together, feet are parallel to each other. Bend alternately legs in the knee, hitting the heel on the buttock, first right, then left. It is necessary to ensure that the knee remains at the same level with the knee of the straightened leg. Make: 30 times (15 times each foot).

3. "Vanka-stand." Slopes in different directions.Right position - standing, legs on the width of the shoulders, the feet are parallel to each other, hands on the belt, thumbs and elbows are assigned back:

a) tilt the body as much as possible (with the chest to put forward, shoulders to take back);

b) return to and / p. Lean in the greatest possible way;

d) return to and / p. lean to the right to the right;

e) return to and / p. Lean to the left as possible;

g) Back to and / p. Make 6 circular movements clockwise;

and) return to and / p. Make 6 circular movements counterclockwise;

Exercise to do smoothly, slowly, without bending the knees.

4. Block slopes with elongated hands. Source position - standing, legs on the width of the shoulders, feet parallel to each other, hands along the body. To lean down the right side, touching the floor with his right hand (you can flexing the right knee for this), and raise the right hand to raise upwards. Repeat the exercise to the left. This is 1 time. Make: 6 times.

5. Sloping ahead. The initial position is standing, legs are placed as wide as possible, the hands are raised and divorced to the sides. Inhales With exhale, lean forward / left to the left leg, without bending the knees. At the end of the tilt to grab the ankle with his right hand, pressing his head to the left knee. With a breath - straighten. With a new exhale, repeat the exercise with the slope to the right leg. This is 1 time. Make: 6 times.

6. Voltage and relaxation of abdominal muscles.Source position - standing straight, Mows together, feet are parallel to each other. Strain and then relax the muscles of the abdomen 6 times in a row without a break. This is 1 series, do: 6 episodes. After each series rest. To control the tension and relaxation of the muscles - put hands (fingers of the hands) on the stomach.

7. Ladushka.Source position - sitting on a chair, legs stretched out and raised above the floor. Expand the foot feet with soles to each other, then deploy them on the contrary. At the same time, the knees do not breed. This is 1 time. Make - 15 times.

8. Three types of movement stop. Source position - sitting on a chair, legs straightened and raised above the floor. Intense stops to make a series of movements:

a) vertical machines - 15 times;

b) horizontal maids - 15 times

c) turns clockwise-15 times;

d) the same, only counterclockwise-15 times.

9. Rotation with a shoulder belt. Source position - sitting on a chair, hands bent in the elbows, the brushes worst shoulder joints, elbows and shoulders pressed to the chest. Rotate with a shoulder belt, without taking the elbows, forward 15 times, then - back 15 times.

10. Compression of an imaginary spring. Source position - sitting at the table, elbows rest on the table, hands bent in the elbows. With a voltage, we lower the right brush and the forearm (as it were, squeezing the imaginary spring) on \u200b\u200bthe table. Touching the table, relate the hand. Then repeat the exercise for the left hand. It is 1 time. Make: 8 times.

11. Head slopes to shoulders.Source position - sitting on a chair. Slowly tip the head to the right, as if trying to touch the ear shoulder. At the same time, the shoulders do not lift. Then, slowly tip the head left. This is 1 time. Make: 15 times.

12. Slopes to one point. Source position - sitting on a chair. The legs are bent in the knees and placed, hands to clashes their hands (thumbs are turned outward, the rest - inward), elbows are divorced to the sides. Head - right. We lower the right shoulder forward to the imaginary point (in the center of distances between the knees), trying to touch the shoulder of the chin in the final position. At the same time, the head is stationary. We repeat the exercise for the left shoulder. This is 1 time. Make: 8 times.

13. Repulsion of walls. Source position - sitting on a chair with tense hands Prowing imaginary walls: a) ahead - 4 times; b) on the parties - 4 times; c) up - 4 times.

14. Rotate the head in the horizontal plane. Source position - sitting on a chair. Turn the head in the horizontal plane to the right, then left. At the same time, the chin describes a semicircle. This is 1 time. Make: 15 times.

15. Runs to sitting. Source position - sitting on a chair. One hand lean on my knee, put another behind the back. Turn in the same time back towards the laid hands. Return to its original position. Change your hands in places and repeat the turn to the other side. This is 1 time. Make: 6 times.

16. Rise and lower legs. Source position - lying on the back. Hands stretched along the body. Raise your legs, bend them in your knees and attach to the stomach. Then pull the straightened legs 90 degrees to the floor. Slowly lower legs on the floor. This is 1 time. Make: 4 times in a row.

17. Horizontal scissors. Source position - lying on the back. Raise legs, reduce and dissolve them in a horizontal plane. This is 1 time. Make: 15 times.

18. Vertical scissors. Source position - lying on the back. Raise legs, reduce and dissolve them in a vertical plane. This is 1 time. Make 15 times.

19. Relaxation.Source position - lying on the back. Hands raise up over head and joining them in a turned the castle. Pull up. Foot straight stretched. Socks of feet, at the same time with the movement of hands, pull over. Relax. Hands gently omit along the body. Rest 2 - 3 min.

Raise. The set of exercises is completed.

The method of managed psychophysiological self-regulation.

Now let's get acquainted with one of the unique methods of management of internal resources, which contributes to the disclosure of abilities and potential, overcoming stress and psychological barriers.

Exercises for liberty:

Take a convenient position. Receptions can be performed standing, sitting, or lying as more convenient. Standing is more interesting, and it is immediately clear what and how it turns out. When the exercises are performed standing, immediately convinced in their high efficiency, because they allow you to get a comfortable condition (if desired, it is even very deeply relaxed) without the need for a convenient position.

Pay your attention to your head, the features of her position, feel her severity. Make a few any pleasant, repeated movements for 30-40 seconds.

Transfer your attention to the shoulders, feel the movement that is born in your shoulders, go for this movement, do it several times in a pleasant pace, for 30-40 seconds.

Concentrate your attention on your hips. Make a few repeated movements from the "hips" in a pleasant rhythm, for 30-40 seconds.

Move your attention to your legs, in what position they are, whether it is convenient. Then make some pleasant movements in the rhythm convenient for you, for 30-40 minutes.

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

Then add exercises to relaxation:

Exercise 1. "Bridge".

Communicate your hands, as you are comfortable, then imagine that your hands are the sliding Petersburg Bridge (pick up a convenient image that helps to achieve movement), give them a mental team to disperse, as if automatically, without muscular effort. Whatever the exercise it turns out, you need to find a state of internal equilibrium, for this you need to relax and feel comfort. Do how you're nicer, go through the options (deflect or decline your head, take a deep breath or exhale, hold your breath for a moment, etc.), the main thing is to find this feeling of internal comfort, in which your will begin to influence the automation of movement.

The initial position of the hand to the sides. You need to close my hands, presenting that your hands are attracted to each other as two halves of the bridge or magnets.

The discrepancy and convergence of the hands repeat several times, seeking continuity of movement. At the moment when the hands, as it were, get stuck - can be slightly push them. If the desired state of internal relaxation has come, confess in it to remember it.

Exercise 2. "Wings".

Source position - hands are omitted. Eyes can be closed, it would be better to feel the movement that is raised in the hands. Follow this movement and help him turn up. When the hands begin to pop up, the mass of new and pleasant sensations arises. Help yourself with pleasant figurative views. Imagine that hands are wings! Wings carry you! Allow yourself breathing freely. Allow yourself to feel the condition of the flight.

Exercise 3. "Free Body".

With a relaxed state, a person begins to hiss. Feel this freedom, relaxation in your body, it is comparable with a slight swaying on the waves, in the wind, on a trip to endless space.

This technique trains and coordination. A person with good internal coordination is more resistant to stress, less than others can be external influences, has a greater independence of thinking, faster finds a way out in the most difficult situations. Therefore, exercises aimed at the development of coordination form and resistance to stress.

Exercise 4. "Roll-field".

Feel your head, take a comfortable comfortable position, relax and follow the movement of your head. Choose a pleasant rhythm, in which the movement wants to continue, and the neck voltage is weakening. You can find a moment when you can, like, let go, and then it will "go" automatically.

In the process, pleasant points will be found - these are points of relaxation. If in the process you encounter pain points, they should be slightly massaged and continue the movement. You can help yourself in finding relaxation with horizontal or vertical eye movements, find what you are more pleasant (for example, describe the eight).

Exercise 5. "Yozh".

This exercise is aimed at the discharge of negative emotional states and maintaining a cheerful mood. Relaxation is achieved through voltage. It is necessary to strain, for example, hand brushes, and then relax them as much as possible. Imagine a hedgehog that twists and spinning.

In the first 2-3 days of training after performing receptions (automatic), it is necessary to sit down and just sit for a few minutes passively, no matter how neutral (the eyes should not close, but only if they are closed). At the same time there is a feeling of emptiness in the head. (This is a rehabilitation state in which psychological unloading and the accumulation of new forces occurs.)

Impact on biologically active points

Method - biologically active points. This method of treatment originated in ancient times (about 50 centuries ago) in the Far East (the territory of modern China, Korea, Mongolia, Japan). In the process of the knowledge of the world and the phenomena of nature, information was accumulated on useful and harmful to humans. Ancient doctors, observing the functioning of the human body, noted certain relationship systems. So one of the systems is the relationship of certain points on the body with the internal states of the person. The finger pressure on strictly defined points can be dosed, selectively and directed to the functions of various organs and systems, regulate vegetative functions, exchange and rehabilitation processes. Total points of about 700, but the most frequently used about 150. In the mechanism of therapeutic action to "life points" (modern generalizing their name "biologically active points") are complex reflex physiological processes.

Principle of working with biologically active points (BAT).

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

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

When pressing on these points, as a rule, there are peculiar sensations of fragmentation, some cutting, numbness, pain that are absent when pressing outside these points. The emergence of these sensations is so much constantly and necessarily that serves as a criterion for the correctness of the location of the point.

Points should be found with the greatest accuracy, it will provide the best and longer effect.

Impact on neighboring sites can be avoided, where other points can be placed, which cannot be affected.

In front of the massage, do hand. It will revive the circulation of blood in your hands and will warm them. Carefully click the point of the fingertip. Please note that when pressed on it there is a feeling of pain, the lobes that can spread (give) around or for more or remote areas. This is very important for finding a "life point".

Point massage techniques:

Touch or light non-stop stroking

Easy pressure at which the heaviness of the finger or brush is used

Deep pressure, at which there is a more or less noticeable yam on the skin under the point under his finger

The pressure of the finger can be horizontally rotating clockwise or vibrating (slowing down or accelerating), but should always be non-stop. The stronger the impact, the shorter it should be in time.

The accelerating method is characterized by continuous impact, smooth, slow rotational movements without skin shifting or pressing a finger pad with a gradual increase in pressure force and a finger delay at depth.

In the professional activity of the rescuer, there are often situations that are stressful.

The need to quickly make a decision, sometimes the emerging sense of guilt, not always favorably folding relationships with the relatives of victims, psychological incompatibility with colleagues, severe physical and climatic conditions for the task of completion - these and other factors can derive from emotional equilibrium, cause negative experiences. For the emotional discharge and translation of the psyche in the optimal state corresponding to the requirements of the situation, the following exercises are recommended.

"Discharge". This exercise is in the alternate pressure of four points in the field of lips (Fig. 1). It is necessary for three seconds by the index finger to massage the point 1. Then, after a break in 10-15 seconds, press the point 2. After the second break, you should simultaneously massage points 3 and 4. The result will be the relaxation of the muscles of the whole body. Then you need to sit down, relax, imitating falling asleep and gradually cut the breath, paying particular attention to the elongation of the exhalation. After 3-5 minutes, many negative sensations will disappear.

"Antistress". This exercise also removes excessive, emotional stress. " For this, for three seconds, it is necessary to smoothly and evenly pressed to the anti-stress point ", which is under the chin (Fig. 2). When massaged this point you will feel the light bulk, burning. After massaging the specified point, relax, imagine the state of the East, try to call Pleasant images. After 3-5 minutes, squeezing on the zovka, strain, and then relax all the muscles of the body.

"Points". Conveniently sit on a chair, put your hands on your knees, pressing the thumbs to the index. Clearly lock the place where the skin fold is ends between the index and thumbs. Here is the point "HE-GU", the massing of which tones, improves well-being. Massage carry out for a few minutes by vibrating movements of the index finger. Exercise is performed on both hands. When performing this reception, the finger seems to be screwed into the point, which causes a feeling of heat and burning sensation. After that, again put your hands on your knees so that the palm is completely covered with a knee cup. At the same time, the index finger is located in the middle of the cup, and the remaining fingers are pressed to each other. Then the ringless finger will prove a little deepening under the protrusion of a round bone. Find this point and massaging it. At the same time you will experience light bulk. This point ("Tzu-San Li") is called a dot of longevity or a point from one hundred diseases. Its stimulation allows you to increase the body's tone, keep cheerfulness, maintain the necessary efficiency.

Self-massage.

Self-massage is used to relax an increased muscle tone, removing emotional excitation and restoration of the normal state of the body.

1. Massage of the cervical spine.

Soft smooth movements massaging the muscles of the cervical spine. This will help improve the overall state of the body, relaxing, normalizes the blood supply to the head. Therefore, attention is improved, consciousness becomes clear, breathing becomes smooth and deep (Fig. 3).

2. Stroking the neck.

With the whole palm with light movements from the chin to the clavicle massaging the neck within 2-3 minutes. This will help you relax the front muscles of the neck and will strengthen the effect of the previous exercise ( fig. four).

Fig. 3 Fig. four

Massage top of the chest.

Paddle pads massage the front surface of the chest from the clavicle to the axillary depression. It implants blood circulation, normalizes heartbeat and respiratory rhythm. (Fig.5)

4. Head massage.

Light circular movements massage the hair surface of the head, as if combing it with a rare ridge. This will give you a feeling of comfort, will remove the headache, improve blood circulation. (Fig.6)

Fig. 5 Fig. 6.

Psychophysiological and psychological effect of flowers

Certain shades of blue contribute to harmony; Light green refreshing; Red and bright yellow excite, and pink causes a feeling of serenity and happiness.

Color has a soothing effect, if it has the ability to cause contemplation, humility, absorption of something, care in "herself" and melancholy. It has a regenerating effect if it creates conditions for change, equilibrium, "expansion" of personality, nobility, satisfaction, understanding and cohesion.

Those colors that may awaken hope, ecstasy, desire, thirst for action, ambition; Release thoughts and feelings, contribute to achievements, spiritual renewal and growth.

Gray - provides a frank response to external influences (when closed, secrecy). Recommended when overwork and external voltage.

Light - gray - increases intellectual opportunities.

Black - applies like a tossing agent for people with weakened health. Recommended to soak people. Not recommended aggressive and stubborn people.

Red - promotes wound healing, reducing inflammatory processes. It has an painful effect. It is recommended for headaches, dizziness and pain in the spine. Shown when depressed, depression and melancholy. Not recommended impulsive, restless people.

Pink - is a catalyst for a good mood, contributes to recovery in somatic diseases.

Orange - increases appetite, favorably acts on digestion, stimulates feelings. With dosage exposure - improves performance. Shown at apathy, depression. Not recommended for dizziness.

Brown - helps to switch, "relax." It is not recommended for tendening. It is inexpedient if necessary for intellectual mobilization.

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

Brown-green - useful people who love to travel while traveling (paths).

Yellow is useful in life disappointments, with tensions in interpersonal communication. Increases the speed of visual perception, increases the visual sharpness and stability, stimulates the work of the brain. Not recommended for dizziness.

Greenish yellow - contributes to the depression. Not recommended when swinging.

Green - attaches confidence, perseverance and exposure. Recommended for nervous breakdowns and overwork. Restores forces with insomnia. Showing neuralgia and migraine. Reduces the effect of the pecification, prevents vomiting. Increases visual sharpness, normalizes blood and intraocular pressure. Provides a lift of mental performance, favors the concentration of attention.

Blue-green (sea wave) - ensures control over thoughts and actions, is useful to impulsive, emotional people. Strengthens volitional aspirations, it is recommended to persons with an understated self-esteem.

Blue - disperses obsessive ideas, reduces hyperactivity, soothes rheumatic pain, has an anti-live effect, has a painful character. Reduces anxiety level.

Blue is a decrease in hyperactivity, restores forces with deep experiences, anesthetics, contributes to falling asleep.

An important factor is the individuality of a person. The color that has a slight stimulating effect on one person can weigh the other. Or the color that in one case soothes, in another situation will not make any effect.

Method "Immersion in color" - It is recommended to activate positive internal qualities and energy. This technique consists of several stages:

Take a convenient, comfortable position, relax. It is best to do this exercise lying, the necessary effect of relaxation is achieved.

Select one of the collected colors:

Red, If you need strength and endurance.

Orange, If you want to attract the attention of other people to your business and personal life.

YellowIf you wish to develop intuition, need new ideas and concepts.

Green, If you want to feel more empathy and love for neighbor.

BlueIf you are experiencing stress and need relaxation.

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

PurpleIf you are trying to find unique, innovative ideas, for example, to develop a revolutionary concept or create an invention.

Imagine this color in the form of a pyramid over your head. We are calmly watch for this pyramid, it slowly begins to descend. Feel like she penetrates you. It passes through your body, dissolving, and cleaning it from negative emotions and sentiment. Feel yourself in the center of this colored pyramid. Enjoy its properties and emphasize them.

Now let the selected color wash you off the head to the legs, that is, in the direction of the top to the footsteps. Imagine how the flow of this color passes through you and eventually flows into the sewer tube. Then check yourself. If you still feel in any place of your body remnants of negative feelings, direct the color flow and rinse this area.

Acquisition of the desired color quality. This can be done mentally, out loud or in writing. Pay five minutes to confirm the presence of red and its properties in you. Your claims must be brief, are set forth with simple words in the present time and are formulated in the form that is most suitable for you. Penetrate faith in your words when pronounce them or recorded. Discard any doubts and invest all your mental and emotional energy in approval.

Therapy flavors

The influence of odors on the mental and physical condition of a person is known since ancient times. The first evidence that people learned to distinguish fragrant substances from plant raw materials about 5 V. BC. In the poem about Hilgamesh Sumer, the smells arise during the burning of cedar and Mirra must die of gods and instill in them the good location of the Spirit. " Confucius writes about the meaning of a good smell: "Your virtue, like perfumes who betray beauty and satisfaction not only your heart, but also to those who know you."

Fragrances helping a person fight with many ailments, then we describe some of them, as well as stop at the methods of using essential oils.

Methods for using essential oils

Aromatherapy baths.

The effect is achieved by hot inhalation with simultaneous maintenance of oils through the skin. The bath temperature should not exceed the temperature of the body, and the duration of such a procedure is not more than 15 minutes. The number of essential oils on 1 bath 7-8 drops, and since essential oils do not dissolve in water, they must first be mixed with the emulsifier, which can be ordinary milk, cream or kefir.

Before taking such a bath, it is necessary to wash, and finishing the procedure is not rushing, get into a towel and relax for some time.

Starting a bathing course with a minimum number of drops 4-5, gradually increasing 2 drops to the required volume in 13-15, then the number of droplets decreases each time at 2. The rate usually lasts 1.5 months with bath adoption, every other day. If you take a bath not at the rate, but for well-being, but adhere to the optimal dose of 7-8 drops on the bath.

Inhalation.

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

For hot inhalation into a capacity of 0.5l. 3-5 drops of essential oils are added (it is recommended to start with 1-2). Then, hiding a towel, lean over the solution and inhale the pairs of 7-10 minutes. When conducting the procedure, the eye should be closed.

It must be remembered that hot tubs are contraindicated in sharp binding asthma. In these cases, cold inhalations are used - inhalation of essential oils applied to a strip of paper, a handkerchief, a clay medallion (no more than 2 drops), or aromalamp. You can enter the pillow with suitable oil (2-3 drops), while still sleeping.

Compress.

Very effective way to facilitate pain and reduce inflammation. Hot compress is easy to prepare, filled with a cup of hot water and adding 4-5 drops of aromatic oil into it. Then, moisten a folded piece of cotton or flannel fabric, press the excess water and apply to the patient the place until the fabric cools up to the body temperature, then repeat. Hot compresses Especially useful in pain in the back, rheumatism and arthritis, abscesses, pain in ears and toothache. Cold compresses Prepare the same, only instead of hot water used very cold. Such a type of compresses is useful for headaches (it is necessary to apply on the forehead or rear surface of the neck), tensile ligaments and tendons and other local edema caused by inflammation.

Aromalamps.

The upper porcelain cup is filled with water and 5-7 drops of essential oil are added. The candle burning in the lower part of the lamp heats the water, and the aroma of the essential oil spreads throughout the room.

Before carrying out this procedure, it is necessary to ventilate the room, and the lamp itself is used with closed windows. The lamp is usually recommended to use from 20 minutes to 2 hours, more than this time use the lamp does not have any meaning.

Do not allow water boiling, and from time to time add water to a cup. After use, it is necessary to wash the remnants of essential oils, so that there were no oil mixing occurred.

With insomnia, depression(Massage, Inhalation, Aromalamp, Bath): Chamomile, Lavender, Ylang-Ylang, Fir, Mirra, Birch, Basil, Melissa.

With irritability, increased excitability and fear(Massage, inhalation, aroma lamp, bath): oregano, Mimosa, Melissa, Mint, Valerian, Ginger, Fir, Iris, Mirra, Anis, Coriander, Basil, Cinnamon, Geran, Muscat.

With a terretous dystonia (massage, inhalation, aroma lamp, bath ) : Rosemary, Lemon, Geran, Melissa, Oilice, Sage, Eucalyptus.

With anxiety (Aromalamp, Bath, Inhalation): Basil, Bergamot, Ylang-Ylang, Lavender, Ladan, Juniper.

With headaches (Aromalamp, massage, compress): grapefruit, lavender, peppermint mint, rose, rosemary, pink tree, chamomile, sage, eucalyptus.

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

When depressed (Bath, Massage): Basil, Bergamot, Grapefruit, Ylang Ylang, Lavender, Rose, Sandal, Sage Muscath.

With migraine (compress): Basil, lavender, peppermint, chamomile, sage.

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

At nervous voltage and stress (Aromalamp, Bath, Massage): Orange, Orange Sweet, Basil, Bergamot, Geranium, Ylang-Ylang, Cedar, Cypress, Cinnamon, Lavender, Ladan, Mandarin, Juniper, Mint Pub, Petitgrin, Rose, Rosemary, Rose Tree, Chamomile , Sandal, Pine, Thyme, Sage.

At shock (Aromalamp, bath, massage): Lavender, Valerian.

With poisoning(Receiving inside ): anise, Lemongrass, Tea Tree, Lemon, Cypress, Juniper, Birch.

With low immunitete(Baths, taking inside, massage): lemon, orange, myrth, oregano, eucalyptus, birch .

In case of injury, stretching, dislocation(Massage, compresses): juniper, ginger, lavender, sage, pine, cedar, rosemary.

With open wounds(applying oil clean and in breeding): geranium, lavender, rose, rose tree, peace, sage.

With hematomas, bruises(Compresses, massage): chamomile, sage, mint, lemon, cypress, melissa, juniper.

With insect bite(Compresses, oil lubrication): lavender, sage, lemon, geranium, eucalyptus, sage, tea tree.

Therapeutic impact of music on the psycho-physiological state of a person

Art actively affects the spiritual world of people, and through it - and their physical condition. Of all the types of art, music has the most wide and greater thanks to medicine.

Music, according to modern researchers, has an enacing effect on a person. It, as a rhythmic stimulus, stimulates the physiological processes of the body that occurs rhythmicly, both in the motor and in the vegetative spheres.

Music acts as a means to distract from disturbing thoughts, and as a means of soothing. Much is very important to music in the fight against overwork. Also, the music helps to throw out the accumulated energy that we are not rarely observing on any kind of concerts, where people dance and get pleasure at the same time. Music can set a certain rhythm before starting work, tune in deep rest during a break.

Art comes to help and, as an additional agent and in the treatment of somatic diseases.

Realizing the deepest impact of music on feelings and emotions, Pythagoras did not hesitate regarding the influence of music on the mind and body, calling it "musical medicine." Pythagoras gave such a clear preference to string tools, which warned his students against the ears pervolting to listen to the sounds of flutes and cymbal. He further argued that the soul should be cleaned of irrational influences by solemn singing, which should be accompanied on Lira. Lyra was considered a symbol of the human constitution, the body of the tool represented the physical body, the strings - nerves, and the musician - the Spirit. Playing on the nerves, the Spirit, thus, created the harmony of normal music, which, however, turns into a disharmony if the nature of a person is debugged.

When overwork I.nervous exhaustion - "Morning" and "Solweig Song" E. Griega; "Polonaise" of Oginsky, "Dawn on the Moscow River" Mussorgsky, "Pavan" Ravel, "Symphony No. 1, h. 2 »Kalinnikova, Aria from" Brazilian Bakhiana No. 5 "Villa Lobosa," Adagio "Albinoni and more ..

With an oppressed melancholic mood - "To the joy" of Beethoven, "Aiu Mala" Schubert, "Aitra Dance" of Griga, "Dance of Fairy Dragee" and "Shepherd Dance" from the ballet "Nutcracker" Tchaikovsky, "Little Night Serenade, Allegro" Mozart, "Spring, Allegro" Vivaldi and others ..

Forpronounced irritability and amusement - "Choir of Pilgrims" Wagner, "Sentimental Waltz" Tchaikovsky, "Scene by the Lake. Swan Lake "Tchaikovsky, Adagio Albinoni," Piano Concerto No. 2 "Rakhmaninova," Aria from Brazilian Bakhiana No. 5 "Villa Lobosa, etc.

With a decrease in focus, attention - "Seasons" Tchaikovsky, "Moonlight" Debussy, "Dreams" of Shumanan, "Symphony number 5 (reformist)" Mendelssohn, etc.

Relaxing effects have such classical melodies like "Barcarol" Tchaikovsky, "Pastoral" visa, "Sonata to Major, Part 3" Lelen, "Swan" Saint-Sansa, "Sentimental Waltz" Tchaikovsky, "To Elise" and "Moon Sonata" »Beethoven, etc.

The program of the toning effect is implemented using: Monti, Kumparsites Rodriguez, Adelite Pursla, "Waltz Flowers. Nutcracker »Tchaikovsky and others.

As for modern music, it definitely affects our mental state. Texts of songs can cheer, delight, peel. Can stimulate to action or on the contrary to brake it. Can combine, all this is individually for everyone. Please note what kind of music you are listening. What emotions she causes you. What music brings with you, and on which strings of your heart it plays. In the process of this analysis, you can understand what part of your life is voiced and manifests music.

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