Audiotraining to calm the nervous system. Self-regulation training according to Bekhterev

Every day we all face various kinds of stresses that cannot positively affect the activities of our nervous system. Different nervous situations can provoke quite serious diseases, in addition, they significantly disrupt performance, interfere with normal night rest and a fulfilling life. Therefore, stress must be dealt with, trying to neutralize or at least reduce them. Negative influence on the body. Let's talk about how auto-training can be used to calm the nervous system and yoga.

Autotraining

Auto-training is a technique that allows you to effectively manage emotions, in other words, self-hypnosis. It can be compared to immersion in a trance, which occurs on its own. At the same time, a person experiences a change in the background of consciousness, due to which he can be given various psychological attitudes.

To conduct auto-training, you can take one of two positions. You can lie on your back, bend your elbows slightly and place them along the body with your palms down. In this case, the legs should be spread apart by twenty to thirty centimeters.

In the event that you have a comfortable chair at home with a back and armrests, you can also sit on it with your hands folded on the armrests. You can also take the "coachman's pose": sitting on a chair, straighten up, relax your back as much as possible and lower your head. At the same time, the eyes should be closed, and the legs should be placed on the floor slightly apart. Put your hands on your knees with your palms down so that they do not touch each other.

In the event that auto-training leads to the onset of an uncontrolled state of drowsiness, it is worth taking three or four rather deep breaths, and then closing your eyes without raising your eyelids. All self-hypnosis formulas should be combined with the emotional images you need. Say this text to yourself, best of all in time with your breath.

The duration of the training should be no more than a quarter of an hour. Try to distract as much as possible from all extraneous thoughts, as well as sensations. Talk to yourself:

I am calm;
- I'm resting;
- excitement goes away;
- anxiety goes away;
- I am distracted (a) from everything around;
- my thoughts slowly flow through me.

Try to imagine that your limbs are becoming heavy. Feel the relaxation and heaviness of the arms and legs, and then complete peace.

Autotraining may include breathing exercises. So you can lie down, close your eyes relaxed and run your thoughts through your whole body, relaxing your muscles. Next, take a deep breath and mentally say “I”, exhale slowly and say to yourself “relax”. Next, repeat the inhalation and exhalation again, using a different formula "I .. calm down."

Yoga

The practice of yoga can be used as a very effective method of eliminating stress. In addition, such exercises help to alleviate the manifestations of increased anxiety and depressive states.

Lie on your back, stretch your arms along the body so that the palms look up. Spread your legs a little and close your eyes. Try to relax as much as possible. Do not move, even if you feel some discomfort. Make sure that your breathing becomes as natural and rhythmic as possible. Start counting your inhalations as well as your exhalations for a few minutes. In the event that you are constantly distracted, try to focus on such a calculation. When you manage to stay focused for a couple of minutes, you have completely relaxed both your mind and body. This yoga position is also known as shavasana. It is able to completely relax the entire psycho-physiological system. Experts advise doing it before bed or at bedtime. individual lessons yoga.

For maximum relaxation and calming of the nervous system, it is worth resorting to yoga nidra. Lie down in shavasana and slowly move your awareness through various parts of your body. At first, feel only left hand, feel mentally that it touches the surface. Next, feel in turn all the fingers (one at a time), palm, wrist, armpit, left side of the body, left buttock, thigh and knee, then the lower leg and heel, foot and all fingers, starting with the big one in turn. Do the same with the other half of the body. Feel how all parts of the body relax and merge with the floor. Repeat several times.

Breathing exercises also have an excellent effect on stress. Stand straight, take the maximum full breath, hold the air in the chest as long as possible. Exhale forcefully through your open mouth. Such a simple breath holding helps to cope with stressful situations. Try yoga practices to calm the nervous system and you won't regret it.

Sytin's settings

Sytin's moods are texts composed in a special way, listening and repeating which helps to heal the body, cope with stress and even defeat many diseases. In a sense, they are the same auto-training. There are formulas that you need to listen to, there is a person who himself works to achieve the result.

Settings can be easily found on the web - in the form of text formulas, audio books and videos. It is necessary to assimilate moods for calming the nervous system exactly until the state of a person corresponds to their content. Memorizing such texts by an order of magnitude improves their effectiveness.

All the described techniques help to cope with stress, calm the nervous system and achieve relaxation. You can practice them at any time of the day and at any age.

Ekaterina, www.site

P.S. The text uses some forms characteristic of oral speech.

Recently, a client asked a question: “I read about auto-training, does it help with panic attacks? Is it possible to remove a panic attack with auto-training? Our dialogue has clarified a lot, and I am sure it will be useful to everyone who is looking for ways to overcome panic disorder, agoraphobia.

Is auto-training indicated for panic attacks?

Panic disorder is not a disease. The psyche is not always ready for stress, and then the brain, as it were, saves you, blocking the whole bunch of emotions, thoughts, sensations in itself, then throwing out what has been accumulated in the form of VVD symptoms, or more correctly, panic attacks. With such a disruption of the nervous system, the body is constantly in a state of tension. The body is on alert in the face of danger. Muscles are in good shape, the head is working intensively, the level of adrenaline is going through the roof.

The search begins on how to deal with this. And here the first thought is to take some kind of sedative drug. This is what doctors advise. But the attack continues...

After some time, a person somehow learns about the existence of autogenic training (or auto-training) and the possibility of using it to treat panic attacks. Of course, auto-training is a wonderful thing. After all, thanks to him, you train the skill in advance - to control your nervous system, control your emotions. And this is very important for mastering your state of mind, and therefore, for fighting panic attacks.

What will happen in my head if I start using auto-training for panic attacks? What is it really?

After a panic attack, or between attacks, auto-training works to calm down, on the one hand, the relaxation effect is activated, and the effect of self-hypnosis on the other. That is, you acquire the skills to relax and calm down, learn them at home, and then apply them when the need arises. But relaxation alone is not enough. You need to give the brain a command to calm down.

But when emotions are running high, getting such commands into the subconscious is not easy, because the excited brain is frantically looking for ways to avoid imaginary danger. In other words, if you say to yourself: "Calm down," then it will not work, because. somewhere deep, subconsciously, the brain believes that you are in danger. Especially if you already have experienced several panic attacks and overcoming fear and control have become the core of life.

But here's what's interesting! During the performance of special auto-training exercises, unconscious resistance is removed, which stands in the way of healing from panic attacks. Those. you go into a mild to moderate trance, in which the positive attitudes “I am calm”, “everything is fine”, etc. have a chance to reach the subconscious.

Watching a person in a state of trance, it is impossible to understand whether he is awake, thinking about important matters, or dormant

Having mastered autogenic training for panic disorder, you will be able to:

• relieve unnecessary stress;
• gain access to internal resources;
• prepare the psyche for possible stress;
• manage your emotions (including during panic attacks);
• inspire yourself with everything that you need to normalize the state.

The trance state is generally useful in itself. Involuntarily, a trance occurs in any person every one and a half to two hours, when the brain, as it were, “lays out” all the information received into boxes. You can notice similar effects if you think about it and did not notice how time flew by. And relief comes, like a weight off your shoulders. It is in trance that the impact on the subconscious of command words takes place. That's when the “calm down” attitude will work.

How effective is auto-training for panic attacks?

Panic attacks, coupled with the diagnosis of VVD, are a signal that not everything is right in life. The panic syndrome itself is a kind of analogy, a reflection of life's problems by disturbances in the functioning of the autonomic nervous system. Moreover, where, in which organs the sympathetic nervous system “shoots”, such are the complaints of a person. That's where the symptoms of palpitations come from, high blood pressure, trembling in the hands and the like.

Such people have a great need for internal reorganization. To be adapted to stress, make decisions faster. If you regularly perform auto-training for panic disorder, there is a gradual unlocking of psychological deadlocks. The psyche, when given enough attention, begins to heal itself:

• Relaxation reduces the impulses of the sympathetic nervous system;
• Gaining access to your resources is empowering;
• Commands and settings change behavior.

Once experienced relaxation during auto-training is an important experience. He is remembered. Subsequently, you take it out of memory, and the reflex remains. I learned to ride a bicycle as a child, and after many years you sit down and ride.

What is better to use for panic attacks: auto-training or hypnosis sessions? What is their difference?

Auto-training is SELF-hypnosis. In hypnosis, a psychotherapist works with you. He makes it easier for you to go into trance, comes up with a plan for treatment in general, as well as for this particular session. It is he who finds the words to reach your subconscious. Obviously, during autogenic training, you do all this yourself.

Therefore, auto-training is a little more difficult than a hypnosis session - because you have to be in the role of a hypnologist and a client at the same time. However, even if you choose ONLY hypnotherapy, it will not be effective if you do not learn self-hypnosis, and, therefore, self-regulation of your emotional and physical condition. A good hypnotherapist will go out of his way to teach you self-hypnosis, specifically AT.

Hypnosis is carried out during the session, and auto-training is more versatile - you conduct it when it suits you, even on the eve of the PA, and determine the duration of the session yourself.

Is self-training safe?

When and how should auto-training be used for panic crises?

The famous "coachman sitting on a droshky" pose is perfect for doing AT in the office. At home, you can lie down more comfortably

Autogenic training can be done anytime and for as long as you like. With sufficient perseverance, a habit is developed to control emotions, behavior, sensations. The more you practice, the better the skill. After a couple of weeks, you will be able to notice how much less worry you have become. And this is already a huge step towards solving the problem.

If insomnia is added to panic attacks, do auto-training before bedtime. Sleep then will be deep, even. And you can right at lunchtime, in the afternoon. And recover and benefit.

To perform auto-training, it is better to lie down. If not possible, get comfortable in a chair. To have a place to lay your head, put your hands. Stretch your legs straight in front of you. You can close your eyes.

Autotraining for PA - step by step instructions

By relaxing your muscles, you focus your attention on certain sensations. This leads to a state similar to hypnosis. And then you pronounce command-phrases containing changes to confidence, calmness. This is the essence of AT.

Therefore, the following phases of autogenic training can be distinguished:

1. Relaxation.
2. Special Suggestions. They can be direct - in the form of a text, and indirect - suggestions with images, stories.
3. Return.

1. Relaxation.

You say (to yourself):

I'm ready to rest. A gradual relaxation begins. I feel lightness and calmness filling me. My body is weightless and relaxed. I can feel the warmth enveloping me pleasantly.

I can feel the muscles in my right leg relax. Relax the feet, then the lower leg, thigh muscles. The right leg is heavy. Now the muscles of the left leg relax. Slow relaxation goes through the muscles of the foot, then the thighs, and goes to the lower leg. The left leg is heavy. I feel warm. I am absolutely calm.

Now I can feel my muscles slowly warming up right hand. Warmth and heaviness passes from the hand to the forearm, then to the shoulder. Now relaxation goes along the left hand. Heat moves from the hand to the forearm, then to the shoulder. My hands are motionless and heavy. I feel calm.

Now the abdominal muscles relax. Then the back. The neck is relaxed.

The head is light.

I feel warmth and lightness wrap around me. I feel good and calm. My body is resting. I feel filled with strength and energy.

2. Suggestion of the necessary settings, remember them in advance.

“Now I'm talking to myself. I look at myself from the outside. It's time for me to hit the road. I don't know what awaits me beyond the threshold. I don't know what I will have to face. But I know that faith in myself, in my inner core will help me and bring success. Something still bothers me, but I know anxiety is a fog. And this fog leads to panic. I look at myself and see a haze of worry on my face. And now I'm banishing this anxiety from my face. I drive away the fog, and gain self-confidence. I feel my inner core. I straighten my back, straighten my shoulders, and in this way I expel the remnants of anxiety. I see my head rise higher. And I see my confident and calm look. (pause a little) My body and mind are in harmony, they help each other. Now I feel how peace has filled me all over. I am ready for any difficulties. And now it's time for me to move on.

3. Return

I find myself rested, full of energy. I have a desire to do everything that I have in mind. I am returning here, to this place where I am now.

I gradually feel my fingers, hands. They can move. The muscles of the hands tense up. I clench my fists and feel the pleasant power in my hands.

Now I am tensing my feet. I feel firmness in my legs. The back bends upward. Energy moves throughout my body. Now I feel every muscle of the face, lips. They can move. I take a deep breath and hold it for a couple of seconds. Then I exhale through my mouth. And at the same time I unclench my fists and open my eyes. I returned. In my body cheerfulness and inner peace. I can do everything.

You can use this autotraining. Or insert your commands, settings and words that suit only you. You can learn more about auto-training techniques from books. Our recommendation: read the brochure "Autogenic training for you" by A. Petrov.

mood stability and peace of mind become a luxury at a frantic pace modern life. Among worries and problems, we often do not notice that our own energy and vitality are close to the “0” mark. That is why specialists in the field of psychology have developed special exercises - auto-training to calm the nervous system.

The history of auto-training to calm the nervous system

What is auto-training for calming in psychology and what is it used for? Psychologists call auto-training special psychological techniques and techniques based on self-hypnosis.

For the first time this technique was proposed by Dr. I. Schultz in the 30s of the 20th century, but in Russia it appeared only in the late 50s. The method turned out to be interesting for use, as patients actively participate in the process of self-hypnosis and self-education. Unlike hypnotherapy sessions, which are also effective in dealing with stress and neuroses, but the patient takes a passive place when using it.

For sessions of auto-training of calm, it is necessary to use the mental, auditory, and sometimes olfactory functions. After all, it is under the influence of words and images created in the imagination, as well as the control of breathing and muscles, that it becomes possible to achieve complete calm, relaxation and tranquility.

Who is self-training for?

The human body itself has its own methods of relieving stress. people celebrate good mood and positive emotions after a sound sleep, favorite music, communication with animals, reading or delicious food. More can be listed great amount such natural "antidepressants", but not in every life situation they can be used. It’s hard to imagine yourself with a cat in your arms at a meeting with your boss, or start eating at an exam ...

It is for moments when it is impossible to use natural means and achieve relaxation, auto-training techniques are used.

If you apply it regularly and learn some calming techniques on your own or with the help of a specialist, you can prevent the accumulation of negative emotions, chronic stress, alcohol and nicotine addiction. People who practice auto-training to calm the nervous system in life recover strength faster after prolonged physical and emotional stress. It has been proven that the impact of auto-training can affect the metabolic processes in the body, and even the character and appearance. The effect on him is similar to hypnotic.

Regular sessions of auto-training to calm the nervous system help:

1. To evoke those emotions that a person needs at the moment. Most often it is relaxation and calmness;
2. Influence muscle tension;
3. Helps to focus on a particular object;
4. It has a beneficial effect on the entire nervous system.

Indications for auto-training to calm the nervous system:

• Panic attacks;
• Bronchial asthma;
• Nervoses and nervous disorders;
• Neurasthenia;
• Prolonged depression and stress;
• Endocarditis and angina pectoris;
• stomach ulcer;
• Constipation.

Important! Autotraining to calm the nervous system is completely ineffective in hysteria.

Contraindications for auto-training to calm the nervous system:

• delusional states;
• Confused, unclear consciousness;
• Vegetative-vascular dystonia (VVD), especially during crises;
• somatic crisis.

How to start relaxation of the nervous system?

There are certain techniques that, if necessary, help to quickly calm down or fall asleep. Some of them:

• Count up to 10 or more. You can count backwards. For complete relaxation, you can close your eyes;
• An imaginary image - you need to imagine any person who is pleasant to you, with whom you have positive emotions associated;
• "Mask" of relaxation - you need to relax all facial muscles;
• If the place and time allow, you can tune yourself in a positive way with the help of sounds - it can be just your favorite music, as well as the sounds of nature and the living world - from the sound of a mountain stream to the singing of birds and the voices of frogs. All these sounds exist on different sites in the public domain, and you can listen to them for free;
• Simple gymnastic exercises, sipping;
• Walk in the fresh air;
• Communication filled with pleasant words, laughter;
• Positive thoughts and ideas.

Conscious auto-training techniques to calm the nervous system

1. breath control;
2. Management of muscle tension, that is, their tone;
3. Speech or verbal influence.

Breath control during autotraining

Breath control is a conscious alternation of chest and abdominal types of breathing. Such a procedure can positively affect muscle tone and brain centers responsible for human emotions.

• Abdominal breathing - slow and deep - will help reduce the excitation of the central nervous system, relax the muscles;
• Chest breathing - frequent and shallow - on the contrary, will help activate all organs and systems.

Muscle tension management

Blocks or spasms of the muscles that occur in stressful situations, will allow you to remove auto-training to calm the nervous system, and you should focus on the most “squeezed” parts of the body.

Example exercise:

1. Sit down, close your eyes, breathing slowly and deeply;
2. Visualize your own body, create an image of it in your head, and find the source of "tension" on it;
3. These areas should be brought to a state of maximum muscle tension, up to trembling in these parts of the body;
4. After you feel trembling and tension, you need to sharply drop them on the exhale;
5. If necessary, repeat the procedure until complete relaxation.

After such auto-training to calm the nervous system, warmth will spread through the body, the heaviness that appears in the limbs will be pleasant to the touch. If the tension could not be removed in this way, you can stimulate the problem areas with circular massage movements- the tightness should go away.

Speech impact

The technique of this auto-training for calming the nervous system consists in influencing consciousness by means of theses and self-orders, statements that are positive. As part of such sentences, the use of the particle “not” is excluded.

Examples:

• Self-orders - somewhat reminiscent of army ones - precise and short instructions - “Do not shout!”, “Be calm!”;
• Self-programming - self-confidence and self-confidence will help to gain memories of past successes and successes in something - they remind a person of the hidden potentials of his personality;
• Self-promotion - if you do not receive praise from outside - from colleagues, parents, superiors - this is not scary. You can always praise yourself! This will eliminate the feeling of underestimation and "uselessness" in society, reduce irritability.

Art therapy has been widely used in auto-training techniques to calm the nervous system - it relieves anxiety and fatigue, helps to forget unpleasant situations and experiences. When drawing, psychologists recommend changing your hand - if your dominant hand is right, then draw with your left, and vice versa. This stimulates the brain of the opposite area. It is not the presence of artistic talents that is important, but the ability to convey your emotions and fears through drawing - shades, images.

Important! The first therapeutic, beneficial effect of auto-training to calm the nervous system can be seen after 3-4 sessions.

If there is a difficult job

There are days when fatigue is felt especially acutely, or some extremely unpleasant event is absolutely confusing and knocks out of the normal rhythm of life. In this case, it is better to find a few minutes for yourself to apply some auto-training techniques to calm the nervous system.

With nervousness, it is better to use self-orders and exercises that will make you calm down:

1. Run multiple exercise with tension and stretching of those muscle groups that did not take part in active work - the whole lesson can be continued for up to a minute;
2. As you inhale, with complete relaxation of the muscles, repeat the following words to yourself:

• I calm down;
• I am relaxing;
• My hands are warm and relaxed;
• My hands are motionless;
• My legs are warm and relaxed;
• My legs are motionless;
• My body is resting;
• It is completely relaxed and gets rest;
• Good vacation;
• I am slowly recovering;
• This process takes place in my whole body, in every cell of mine;
• My body has recovered, it has strength again;
• Disappeared anxiety and tension;
• I rested;
• I'm ready to act.

Relax training to calm the nervous system

There are special group or individual relaxation trainings, where professional psychologists provide the necessary knowledge on auto-training to calm the nervous system - methods for relaxation, recuperation and increase in resources. They teach self-confidence and stimulate personal growth, Creative skills.

At the time of relaxation training, in addition to training, specialists demonstrate a variety of relaxation techniques - they use soothing texts, teas and preparations that relieve tension, aromatherapy sessions are held - everything that auto-training would have a healing, relaxing effect.

Autotraining is a specific psychotechnics based on self-hypnosis techniques, through which an individual can convince his own subconscious of anything, and is aimed at recreating the balance of homeostatic processes in the human body, disturbed, for example, due to stressful circumstances. The auto-training system allows you to change traits, bad habits, appearance, cures a variety of ailments and addictions.

From the standpoint of the scientific world, auto-training refers to hypnotic effects. However, it compares favorably with hypnotechniques in that the individual is actively involved in the course of autogenic training. And under hypnotic influence, the patient is assigned an exclusively passive role.

Auto-training is based on the use of muscle tissue relaxation, self-hypnosis and self-education. As a therapeutic psychotechnique, auto-training was proposed by a doctor from Germany, I. Schultz.

The therapeutic effect of auto-training is due to the trophotropic reaction that occurs as a result of relaxation, which is accompanied by an increase in the tone of the parasympathetic department of the ganglionic nervous system, which helps to weaken or eliminate the negative stress response of the body.

Autotraining to calm the nervous system

The technology of autogenic training was the result of numerous observations by I. Schultz of individuals in a state of hypnotic sleep. The foundation of auto-training is the realization that the human mood and the degree of its excitation affects the functioning of all organs. At the same time, Schultz emphasized that such a relationship is characterized by reciprocity, since if the necessary indicators of heart rate and breathing readings are obtained from the body of an individual, then mental processes and mental functions automatically come into balance. The rhythms of the brain that arise during such work correspond to the state when the subject is between wakefulness and sleep. These rhythms are more optimal for self-hypnosis.

Thus, auto-training for the nervous system is a conscious regulation of one's own psycho-emotional state. It is carried out with the help of a person's influence on himself through words, mental representations, control of muscle tone and control over breathing.

Auto-training contributes to the complete relaxation of the muscles, the control of the mechanisms of excitation and the processes of inhibition of the ganglionic nervous system.

Auto-training for the nervous system needs systematic training, preferably several repetitions per day. Often, it takes about four months to master auto-training, some especially aspiring people manage to achieve success even in a month.

The advantage of autogenic training is the ease of mastering its techniques. After all, the key techniques can be mastered independently.

The autotraining system allows you to:

- learn to manage - regulate the tone of skeletal muscles;

- evoke the desired emotional mood at will, against the background of muscle relaxation, create a state of spiritual harmony;

- to influence the processes of the nervous system, with the help of the revival of pleasant sensations in the memory;

- regulate attention, focus it on a desired object or distract it.

Auto-training for calming comes down to performing special exercises by an individual who is in a certain position and plunges into a state of relaxation of the body, in which it is easier for him to succumb to self-hypnosis than in a state of wakefulness.

Relaxation must begin with the toes, gradually rising higher to the shins, then the thighs and pelvic muscles. After that, the muscular corset of the back and abdominal muscles is subjected to relaxation, then the muscles of the shoulder girdle and neck, fingers should be relaxed. During relaxation, you need to try to focus your own attention on desired group muscles, gradually switching to the next muscle groups. It is also recommended to say the following phrases to yourself:

- I am completely calm;

- excitement leaves me;

- anxiety leaves me;

- I am distracted from everything around;

My thoughts slowly flow through me.

In addition, relaxation auto-training can also contain a set of breathing exercises.

Also, in order to get rid of the accumulated stress, yoga practices can be used. Yoga classes can help relieve symptoms of increased anxiety and signs of depression.

You can use your own verbal formula aimed at calming. There are also several techniques to help compose textual material for reassurance, consisting of positive statements. The pivotal point in compiling a textual formula is a ban on two things, namely, it is forbidden to self-affirm an ill-conceived verbal formula and write down unnecessarily banal statements on the subconscious, for example, “everything is fine” or something like that.

The verbal statement should be slightly associative, necessarily meaningful. It is necessary to apply identical thoughts in the text material.

A well-honed sentence will almost instantly take a place in the subconscious.

Self-confidence coaching

Often, the majority believes that a feeling of insecurity in one's own qualities and strengths is not such a huge disadvantage. But, if you think about how many opportunities are missed due to the emergence of such a feeling, how many unrealized chances, unfulfilled goals, it becomes sad. Any uncertainty can be overcome. The simplest and most effective tool in the fight against indecision and uncertainty is autogenic training.

Autotraining relaxation and relaxation is the basis of all autogenic training exercises. Volitional relaxation fixes conditioned reflexes and biological reflection of positive emotions. Self-education and self-persuasion make auto-training an intellectual-volitional process that opens the way for a rational restructuring of personal characteristics.

The key role in auto-training belongs to the multiple repetition of verbal formulations and signals that build relationships in the human brain between images and ganglionic centers that regulate various processes.

Verbal formulations for auto-training can be compiled independently, but you must adhere to several basic requirements:

- to refuse the word "I will try";

- exclude the particle "not";

- it is necessary to conclude the exercises with a sentence beginning with the words: "I now realize ...".

Autogenic training to increase the feeling of self-confidence is considered one of the most effective techniques. After all, by controlling your own body, and the processes in it, you can easily expel anxiety and gain confidence. It is recommended to carry it out immediately immediately after waking up, since the morning mood affects the emotional state of the individual throughout the day and how that day will be.

Therefore, in the first moment after waking up, you should relax and get rid of negative emotions, if any. It is also not recommended to wind yourself up about the complexity of the upcoming day. best start new day is considered auto-training relaxation and relaxation.

Morning psychological autogenic training is a determining factor for the whole day. Auto-training to give yourself confidence is a specially designed set of mental formulas, physical exercises and elements of breathing exercises that should be performed systematically. It is based on the core mechanisms of self-regulation and contributes to the development of new character traits and qualities of perception, which subsequently helps the individual not only wake up cheerful, but take the maximum benefit from the new day.

Systematic morning auto-training allows you to develop balance and endurance, clarity of thoughts, constructiveness of mental activity, timely relaxation and concentration skills, achieve high performance by using the ability to control emotions.

The human body is designed by nature in such a way that when he mentally relaxes, his body also physiologically relaxes. The model of psychological autogenic training is based on the belief that it is possible to learn new thinking skills and modify old patterns of behavior. After all, thought precedes action.

In other words, morning auto-training can be represented as a specific psychological training, the purpose of which is to achieve mental and mental harmony, as well as to acquire a charge of positive emotions.

Auto-training to give self-confidence does not have to be done lying in bed. The time of taking a contrast shower is also suitable for training, since it does not require serious mental stress, so it can be combined with ordinary morning activities such as combing, washing, etc.

Below is an example of verbal formulas for training. You need to smile at yourself and say the following phrases: “I woke up rested, I am completely calm. My organs and systems, muscles in in perfect order and start working. I am full of energy, energy is just bubbling out of me, I am filled with the desire to live, create, think, be happy and please the environment. I am absolutely sure of myself. All my undertakings are completed successfully. I am an energetic person. I'm in great physical form. My health is excellent. I have a great mood and I am ready for new achievements, which gives me confidence in own forces and desire to act.

The wording can be different, the main thing is that they correspond to the desired result and sound in the present tense, and not in the future. Self-hypnosis is aimed at eliminating any possibility of an unsuccessful course of affairs. Any auto-training is based on self-hypnosis.

We can highlight the main positive effects that occur after auto-training to increase confidence:

- reduction of emotional stress and physical clamps;

- removal of signs of overwork;

— fast recovery of forces and working capacity;

- elimination of headaches;

- normalization of sleep;

— development of self-actualization;

- improving attention and activating the imagination;

- facilitates the processes of socialization of the individual, relieves feelings of shyness, feelings of awkwardness during communicative interaction and uncertainty in personal potential;

- increases the level of self-esteem;

— increases the degree of social competence;

- improves the external image in the eyes of the environment.

Systematic simple auto-training for calming and gaining self-confidence will give a comfortable, successful and pleasant existence, promotion on the social and career ladder.

Autotraining for weight loss

Surely every individual has heard the statement that thought is a material thing. Proper Handling with your own thoughts will always make you feel comfortable, confident, happy and will help you reach unprecedented heights!

Relaxation auto-training is a psychotechnics aimed at self-improvement. The success of autogenic training has been proven by more than one generation. With the help of this psychotechnics, you can achieve any results, such as weight loss, a new promising position, family happiness and healing. The most important thing in getting the desired peaks is a sincere desire and a steady belief in the result.

Today, there are a lot of various psychotechnics based on the autotraining method. Each of them is divided into three core elements: relaxation, self-hypnosis and self-education.

Muscle relaxation and general relaxation helps to balance the tense consciousness. It must be remembered that relaxed muscles are incompatible with stress, anxiety and anxiety. Therefore, as soon as stress is on the threshold, you immediately need to take up relaxation and muscle relaxation. To this end, several important rules providing the effectiveness of relaxation. First of all, it should be understood that mastering any technique requires time. Hence and necessary condition for success will be the regularity of training and perseverance. Secondly, at first, it is better to relax while lying on your back. In the future, as skills are acquired, it will be possible to practice relaxation exercises in other body positions, for example, standing or sitting. The first attempts at muscle relaxation and relaxation are best done in separate room where there is no risk of other people interfering. Light relaxing music or silence is also needed. As a preventive measure, it is recommended to practice relaxation for at least 15 minutes about four times a week.

It is the second stage of autogenic training aimed at losing weight. It is based on the pronunciation of verbal formulas (affirmations), in which a desire or aspiration is directly recorded. Text material should be carefully thought out and carry only positive.

The third stage of training is represented by self-education. It is considered the most important. For the development of the process of losing weight, it is necessary to firmly believe in the implementation, since even the slightest drop of doubt can nullify all efforts.

Get rid of overweight body with the help of autogenic training is possible, but this is not as easy as it might seem. Since psychology claims that the problem of overweight is buried deep in the subconscious. As a result, it will be an order of magnitude more difficult to eliminate it than any other.

By influencing the mind, individuals can easily improve their character traits and their own body. Properly formulated verbal formulas will help not only convey the desired information to the brain, but also provoke a response in the subconscious, forcing the mind to work in the right direction.

The meaning of textual material is purely individual and depends on personal preferences and aspirations. Therefore, each individual must draw up formulas independently, based on the following principles. First of all, everything spoken by an individual in the process of autogenic training should actually be what he wants. That is, the formulas should not reflect the desires of relatives or other environment. The verbal material should be a reflection solely of the desires of the individual who practices auto-training. The desire should come from the very heart and be sincere, then it will be easier to pronounce it, since the body will not be able to resist what is happening. Words should be positive and exude goodness. The bad meaning of the formulas or the negative will only lead to the opposite result.

The consciousness of individuals is more receptive to verbal influences 10 minutes after waking up. Verbal material for auto-training for the purpose of losing weight can be as follows: “I am absolutely healthy and slim. I easily get rid of fifteen kilograms of excess weight. I understand that I can do it. I am confident in the effectiveness of my method. I eat little. I eat as much as my body needs to be healthy and strong. I am indifferent to the requests of surrounding subjects to eat more than I need. I enjoy and enjoy exercising in the morning. Every morning I do exercises. I allow myself to be healthy and slim.”

This verbal material or other formulas are recommended to be pronounced in the morning after waking up and fifteen minutes before going to bed. Since it is the time before and after sleep that is considered the most effective for influencing one's own subconscious, due to the fact that there is a kind of transition from the conscious to the unconscious state, in which the human subconscious becomes the most open to various influences. Everything uttered at such moments will reach even the most hidden depths of the psyche much faster. Properly composed phrases will help not only to put an end to excess weight forever, but also contribute to the improvement of life in general. Many individuals, after regular auto-training, begin to adhere to the correct diet and daily routine, go in for sports, which is an additional mechanism that enhances the many times expected effect.

It is recommended to practice autogenic training aimed at reducing excess body weight regularly at least twice a day. Since the speed of the desired result depends on the frequency of the classes. In addition, the more often you practice autogenic training, the faster the desired hypnotic state will set in, as a result of which the final result will be better.

Thus, auto-training, aimed at getting rid of kilograms that are annoying and interfering with life, is a powerful tool and completely safe means to achieve the desired goal. Any individual can practice auto-training without any prior preparation. The main point of the effectiveness of autogenic training is the presence of absolute faith in yourself and the practiced technique. However, it should be understood that autogenic training for weight loss is not a panacea. If you lie on the couch, eat kilograms of sweets, skip workouts, then the result will never come.

Auto-training is only a psychological attitude to achieve victories, but without changing the usual way of life, there will be no result.

Auto-training for VVD and neurosis is a training aimed at oneself. Its goal is to reduce the memory of the disease, create a new positive image, regulate the energy of thought and achieve a hormonal balance between psychic energy (PS) and the energy of the universe (EV).

Training, which has a personal orientation, where the object is the person himself, is breathing with manual energy replenishment, namely DMEP.

Mentally, the training participant pronounces positive phrases and words. They contribute to the weakening of memory for an existing disease and the formation of positive attitudes.

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Although I. Schultz first suggested doing auto-training a long time ago, the relevance of such exercises has not been lost and is even growing. After all, those who did not manage to get results thanks to work on themselves are very few. Most of people with VSD are making significant progress.

A common mistake when conducting auto-training is an excessive focus on perseverance and regularity of classes.

However, this is not the main thing, but the combination of auto-training with other types of influence on oneself. For example, the combination "auto-training + visualization + breathing" is effective.

Attempts to simply convince yourself that the pressure returns to normal and the vessels expand are not entirely true. It is important at the same time to breathe correctly, pronouncing phrases on a slow exhalation after a deep breath.

In fact, auto-training is relaxation and rest, when a person, in a position and environment that is convenient and comfortable for him, mentally pronounces positive phrases. It is at this time that the negative flow stops, which forms the focus of pathological excitation.

During auto-training, not only muscles, but also the human psyche should relax, thanks to which it will be possible to achieve its harmony with EV.

Another task solved during the class is the training of willpower. A person gradually becomes more determined, he has confidence in his inner strengths, on which he can count.

It is worth remembering that most of the symptoms of VVD are conditioned reflexes that have formed in response to a specific stimulus. It is auto-training that allows you to either completely destroy or significantly weaken this connection.

The auto-training technique is simple and effective: it is enough to achieve maximum relaxation and mentally exercise the mood. So, if we are talking about dystonia of the type of hypertension, then it is worth saying affirmations to yourself regarding the fact that the pressure is decreasing, the vessels are dilating, etc.

Efficiency

Attacks of VSD signal that not everything is in order with the body. Increased heart rate, tremor of the limbs and other symptoms of dystonia require competent internal reorganization. This will allow you to quickly adapt to stress, more effectively find right ways exit from them.

It is auto-training that makes it possible to quickly get out of psychological impasses.

Self-treatment allows you to achieve the following results:

• relaxation and relaxation allows you to reduce the impulses sent by the sympathetic nervous system during VVD;
• auto-training promotes the disclosure of internal potential, gives strength;
• mentally given commands change the behavior of a person, he forms a clear confidence in the absence of health problems.

When for the first time it is possible to feel real relaxation during a lesson, then a person gains an important experience in dealing with VVD. This experience is deposited in the memory, as a result of which the necessary reflex is formed.

Subsequently, during the next exacerbation of the symptoms of dystonia, this reflex will be automatically retrieved from memory.

Auto-training is a useful experience fixed in a psychological skill. It can be compared to how once in childhood a person learned to ride a bicycle and after a few years he sits down and rides again, without retraining.

Indications

The manifestation of VVD symptoms is the accumulated over certain time in the brain Negative consequences transferred stress. The psyche is not always ready for the next blow from the outside.

The brain, with the next stress factor, "takes a hit on itself", blocking a storm of emotions, feelings, thoughts. After a while, these negative reserves come out in the form of VVD attacks.

The body with such disorders is constantly tense, the body and muscles are always ready to repel the attack, the brain works tirelessly, trying to find a way out of this situation.

Adrenaline in the blood of a person whose brain has been drowned out by stress is at high level. Doctors in this case are advised to take a sedative. It helps for a while, but the symptoms of dystonia return again after.

Reading auto-training for VVD is a real salvation from frequent stresses, which are triggers for dystonia symptoms. Thanks to the classes, the most important ability to control one's own nervous system and emotions is formed. This allows you to achieve spiritual harmony and effectively cope with.

The mechanism of action of auto-training in VVD

The mechanism of auto-training in dystonia is quite simple. It acts like a sedative taken in time, simultaneously connecting two most important reflexes: self-hypnosis and relaxation.

The ability to relax, obtained in a calm atmosphere at home, will allow this skill to be applied in the next manifestations of VVD.

However, it is important to correctly give the brain a command to calm down. When a person is in an excited emotional state and tells the brain: “Calm down!” - it won't work. In the depths of the subconscious, there is still a sense of danger and threat.

It is auto-training that allows you to remove this unconscious resistance, save a person from bouts of dystonia. Immersed in a light trance where they act correct settings(“vessels expand”, “pressure normalizes”), there is a real chance to achieve the desired response from the subconscious.

If you manage to master the technique of conducting the lesson as much as possible, then the person will be able to:

• get rid of excessive stress;
• awaken the internal resources of the body;
• prepare for unexpected stresses;
• learn to control your emotions and pressure;
• inspire yourself with everything that is necessary to bring the state back to normal.

Auto-training is important because it teaches you how to go into a trance. An involuntary trance state in a person occurs approximately every two hours. This allows the brain to process the information received.

Many have noticed such states in themselves when they thought for a second and did not notice how several minutes flew by. After such relaxation comes a noticeable relief. The ability to enter a trance and normalize your well-being is achieved precisely with regular auto-training.

Step-by-step instruction

Auto-training must be done correctly. Complete relaxation of the muscles makes it possible to focus on the necessary sensations. This allows you to achieve a state similar to hypnosis. It is at this time that it is necessary to pronounce affirmations aimed at normalizing pressure and heartbeat, at increasing the efficiency of the body as a whole.

There are three phases of auto-training: