Emotional stress. Emotion related symptoms

I am a teacher-educator of an educational institution of a sanatorium type, GBOOU "Boarding School No. 68", St. Petersburg. In my work, I pay great attention to the issue of maintaining and improving the health of my pupils. One of the most important moments in my work is the timely removal of psycho-emotional stress, which, unfortunately, necessarily accompanies the educational process in the primary grades and can lead to neuroses and weakened children's immunity, which affects the general state of children's health. Currently I am working on the problematic topic “Methods for relieving psycho-emotional stress (PEN) in children of primary school age”.

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Ways to relieve psycho-emotional stress in elementary school students

Educator: Kruchina S.A.

St. Petersburg

Introduction.

In accordance with the Law of the Russian Federation "On Education", the health of schoolchildren is one of the priority areas of state policy in the field of education. According to the Ministry of Health of Russia, only 14% of children are practically healthy, more than 50% have various functional abnormalities, 35-40% have chronic diseases. vascular, respiratory and muscular systems), reducing their performance. Out of a million relatively healthy children coming to class I, after nine months, every fourth (250 thousand) revealed deviations in the functional state of the cardiovascular system. In Russia, only 10% of school graduates can be considered healthy. The most pronounced shifts in the state of health of children and adolescents occur precisely at the stage of schooling, which is especially clearly seen in students of general educational institutions of a new type. In-depth study of subjects (increased volume of educational load in conditions of shortage of study time) causes significant psycho-emotional stress in these schoolchildren, while the duration of sleep, the amount of physical activity and the time spent in the open air are sharply reduced. All this in combination reduces the general nonspecific resistance of a growing organism, leads to the formation of various functional disorders, accelerates the transition of such disorders into chronic diseases. 20%, while the impact of medical support is estimated at only 10-15%. Non-observance of school sanitary and hygienic norms and recommendations, excessive study load, violations of the daily routine, stressful tactics of authoritarian pedagogy, inconsistency of curricula and methods with the age and functional abilities of students contribute to the growth of disorders in the health of schoolchildren. Therefore, a special place in the educational process is given to the use of health-preserving technologies. Today, health-saving technologies are understood as a system of measures to protect and improve the health of students, taking into account the most important characteristics of the educational environment, among which the most significant are:

Environmental factors (environmental, economic, social, etc.);

Factors of the school environment - a qualitative assessment of school buildings, sanitary, medical, sports equipment and equipment, the organization of the food system, taking into account the requirements of sanitary rules and regulations, the quantitative and qualitative characteristics of the school contingent;

Organization and forms of physical education and health-improving work;

Organization of the educational process and the mode of study load;

Forms and methods of health-saving activities of a general education institution;

Dynamics of current and chronic morbidity.

Such a systematic approach to the issue of maintaining the health of schoolchildren, taking into account all the above factors, is provided primarily by sanatorium-type educational institutions in which children with poor health study. Health saving in such schools is a priority in the educational and upbringing process. I am a teacher-educator of an educational institution of a sanatorium type, GBOOU "Boarding School No. 68", St. Petersburg. In my work, I pay great attention to the issue of maintaining and improving the health of my pupils. One of the most important moments in my work is the timely removal of psycho-emotional stress, which, unfortunately, necessarily accompanies the educational process in the primary grades and can lead to neuroses and weakened children's immunity, which affects the general state of children's health. Currently I am working on the problematic topic “Methods for relieving psycho-emotional stress (PEN) in children of primary school age”.

The purpose of the work: to determine the most accessible and effective ways to remove PEN in schoolchildren of primary school age.

I had the following tasks:

1. Study the literature on this issue.
2. Give a definition of the concept of "psycho-emotional stress of a person", highlight the signs of PEN in children aged 7-8 years.
3. Conduct an analysis of existing methods for removing PEN, develop criteria for assessing their effectiveness and availability.
4. Determine the effectiveness of various methods and techniques for removing PEN in practice.

This work will be useful to all teachers and educators of elementary school, as well as parents with children aged 6-9 years.

1. Psycho-emotional stress as a mental phenomenon. Signs of PEN.

In science, psycho-emotional tension is considered as a mental phenomenon of a rather complex structure, reflecting the interaction of a person with the living environment. Psychologists distinguish three degrees of psycho-emotional stress. The state of active wakefulness (I degree of neuropsychic stress according to Nemchin) is characterized by the performance of arbitrary actions that have no emotional significance, against the background of a low level of motivation. In fact, this is a state of rest, non-involvement in complex activities to achieve the goal. In the study of subjects in this state, their characteristics do not differ from the usual background indicators of somatic systems and the mental sphere.

Psycho-emotional stress (II degree of neuropsychic stress) appears when the level of motivation rises, a significant goal and essential information appear; the complexity and efficiency of the activity increases, but the person copes with the task. An example would be the performance of daily professional work under normal conditions. This state in a number of classifications is called "operational stress" (Naenko). In this state, the level of activation of the nervous system increases, which is accompanied by an intensification of the activity of the hormonal system, an increase in the level of activity of internal organs and systems (cardiovascular, respiratory, etc.). Significant positive changes in mental activity are observed: the volume and stability of attention increase, the ability to concentrate on the task being performed increases, the distractibility of attention decreases and the switching of attention increases, the productivity of logical thinking increases, and an increase in cognitive activity in general is observed. In the psychomotor sphere, there is a decrease in the frequency and amplitude characteristics of tremor, an increase in the accuracy and speed of movements. Thus, the state of neuropsychic stress of the II degree (psycho-emotional stress) is characterized by an increase in the quality and efficiency of activity.

A state of psycho-emotional tension (or a state of neuropsychic tension of the III degree) appears when the situation becomes personally significant, with a sharp increase in motivation, an increase in the degree of responsibility (for example, the situation of an exam, public speaking, a complex surgical operation). In this condition, there is a sharp increase in the activity of hormonal systems, especially the adrenal glands, which is accompanied by significant changes in the activity of internal organs and systems. In the mental sphere, there is a distractibility of attention, difficulties in extracting information from memory, the speed and accuracy of response decreases, and the effectiveness of activity decreases. Various forms of negative emotional response appear: excitement, anxiety, expectation of failure, failure. It is no coincidence that this state is also called the state of emotional tension, as opposed to the state of operational tension described above.

Psycho-emotional stress appears when performing overwork in conditions of a threat to life or prestige, lack of information or time. With psycho-emotional stress, the body's resistance decreases, somatovegetative shifts appear (increased blood pressure) and experiences of somatic discomfort (pain in the heart, etc.). There is a disorganization of mental activity. Prolonged or frequently repeated stress leads to psychosomatic illnesses.

It is important for the teacher and educator not to miss the moment when nervous tension of the 2nd degree (positive) turns into an undesirable 3rd degree, a state that already poses a danger to the unstable psyche of the child. In this case, feelings of excessive joy, excitement, anger, fear, anxiety, sadness, guilt, confusion, shame, etc., manifested by children, can be reliable guidelines. The mood of the child is an indicator of these feelings. A stable positive mood indicates the successful adaptation of the child to the social and hygienic environment of the educational institution and his positive mental state. Frequent mood swings or a persistent negative mood suggest otherwise.

In addition to depressed mood, researchers note a number of signs, indicating that the child is in a state of serious psycho-emotional stress:

1. Bad sleep. The child has difficulty falling asleep and sleeps very restlessly.

2. Tiredness of the child after a load, which quite recently was given to him very easily.

3. The pupil becomes unreasonably touchy, often cries for an insignificant reason, or, conversely, becomes too aggressive.

4. Absent-mindedness, forgetfulness, lack of confidence in oneself, one's strengths, restless restlessness also speak of an uncomfortable psychological state. A child in this state more often seeks approval and support from adults, "clings" to them.

5. The state of psychological stress can manifest itself in previously unobserved antics and stubbornness, fear of contacts, striving for loneliness. The child ceases to participate in the games of peers, at the same time, he has difficulty in maintaining discipline.

6. Sometimes the child constantly chews or sucks something that was not noticed before. Sometimes he has a persistent loss of appetite.

7. Signs of a stressful state of a child are also trembling of hands, shaking of the head, twitching of the shoulders, nighttime and even daytime urinary incontinence that have not taken place before.

8. Some children in a state of prolonged stress begin to lose weight, look malnourished, or, conversely, they have symptoms of obesity.

9. Memory disorders, imagination difficulties, poor concentration of attention, loss of interest in everything that previously caused activity, also indicate a psycho-emotional state of distress.

All of the above signs can tell us that the child is under stress, only if they have not been observed before. It should also be noted that not all of these signs can be explicitly expressed. But you should worry even when only a few of them have appeared.

The presence of the above symptoms indicates the appearance of psychosomatic disorders, which affect both the well-being and behavior of the child. Ignoring them can not only lead to persistent health problems, but also affect the formation of personal qualities.

Psycho-emotional stress deprives the child of a state of joy natural for his age and leads to neuroses. With neurosis, the control of body functions worsens. Therefore, children not only become irritable and touchy, but often complain of headaches. In addition, they may have cardiac arrhythmias, often there is an increase in blood pressure.

An adult, by virtue of his life experience, as a rule, has the opportunity to choose how to respond to a stressful situation, but the degree of freedom of this choice is also limited by its characteristics. The child, on the other hand, does not always have the freedom of choice in responding; moreover, due to the lack of sufficient life experience, even if there is freedom of action, his reaction is often inadequate to the situation.

The experiences of children and the consequences of stress are described by many authors: Yu. their work will help a practical psychologist to professionally differentiate the signs of a stressful state of children.

Stressful impact on children in an educational institution can have:

Irrational mode of life,
- lack of freedom of movement
- Lack of exposure to fresh air
- irrational nutrition and its poor organization,
- improper organization of sleep and rest of children,
- authoritarian style of communication with children of adults in the absence of attention and care for them,
- unreasonable restriction of freedom of children,
- intellectual and physical overload,
- geomagnetically unfavorable days and bad weather conditions, as well as other factors associated with a variety of family and peer relationships problems.

1. The main means of prevention and correction of psycho-emotional stress in children.

Taking into account the mental state of the child is one of the most pressing problems of modern educational practice, which is designed to ensure the physical and mental health of the younger generation. It requires not only a professional assessment of the mental state of the child, but also the creation of appropriate conditions for the protection and hygiene of his nervous system during his stay in a school institution.

There are many recommendations for relieving stress. For example, Yu. S. Nikolaev and E. I. Nilov recommend responding to an unpleasant situation with a smile and a joke. The psychiatrist V. Levy offered to choose an ideal hero with a cheerful and kind character. He himself used this method to establish contact with patients.

Scientists have long proven that the best way to relieve nervous tension is physical activity. The use of movements as a counterbalance to negative emotions was recommended, for example, by N. P. Bekhtereva. The famous Russian physiologist I. P. Pavlov said that any physical activity gives muscle joy, creating a stable mood.

In recent years, increasing importance in the prevention of stress has been given to teaching a person the psycho-self-regulation of the state. Studies confirm that children learn the techniques of autogenic training much faster and with greater effect than adults. This is due, first of all, to the fact that children have a vivid imagination, which helps them quickly and easily enter the desired image. Many psychotherapists also use the relaxing properties of music.

At present, quite a lot of various methods and health-saving technologies have been developed to relieve psycho-emotional stress. These are physical exercises, self-massage, auto-training, finger games, energy exercises, various psychological techniques, kinesiology exercises (aimed at synchronizing the work of the right and left hemispheres of the brain). Psychologists widely use elements of breathing exercises, vocal therapy, music therapy, smile therapy in their practice to relieve PEN. I was faced with the task of analyzing existing methods for removing PEN and evaluating their effectiveness in practice. In my practice, I had experience in applying various techniques with children of primary school age. I have been practicing many techniques for a long time, there are techniques that I am just mastering. I am currently working in the second grade with 7-8 year old children. Working on the topic of this project, I chose for myself the most effective and easy to use, something that every teacher or educator can use in their work. My main selection criteria were:

• the focus of the technique on relaxing the body and removing muscle clamps;
• creating a positive emotional mood, a state of calm joy and self-confidence;
• compliance of the method with the psychophysiological characteristics of primary school age, namely, children's age - 7-8 years.

Since strong emotions cause muscle tension in the body, physical activity is the best way to relieve nervous tension. Therefore, I consider it expedient to use, first of all, methods that involve the physical activity of the child. These are “Self-massage in a playful way”, physical education minutes, finger gymnastics, energy exercises. I will give examples of the most effective techniques.

Self-massage.

It is known that massage improves blood and lymph circulation, relieves muscle hypertonicity, and also reduces the production of cortisol (stress hormone), which, as a result, contributes to a good mood. Thus, massage is a good tool for normalizing the psycho-emotional state of schoolchildren. It is important to carry out massage in a playful way at primary school age. For example, to light music, children can give themselves a massage of the auricles or, standing up like a train, pat each other lightly on the back. With great pleasure, children do self-massage to the song "A giraffe has spots."

The giraffe has spots, spots, spots, spots everywhere.
The giraffe has spots, spots, spots, spots everywhere.
We clap all over the body with our palms.

Elephants have folds, folds, folds, folds everywhere.
Elephants have folds, folds, folds, folds everywhere.
We pinch ourselves, as if collecting folds.
On the forehead, ears, neck, elbows,
On the noses, on the stomachs, on the knees and socks.
With both index fingers, touch the corresponding parts of the body.
Kittens have fur, fur, fur, fur everywhere.
Kittens have fur, fur, fur, fur everywhere.
We stroke ourselves, as if smoothing the fur
On the forehead, ears, neck, elbows,
On the noses, on the stomachs, on the knees and socks.
With both index fingers, touch the corresponding parts of the body.
The exercise is always accompanied by smiles, the children relax. Since many muscles and skin receptors are involved, relaxation of the whole body is achieved.

Finger gymnastics.

Finger gymnastics gives the child the opportunity to feel the joy of bodily contact, to feel his fingers, palm, elbow, shoulder; to realize oneself in the system of bodily coordinates. This develops self-confidence in the child and prevents the possibility of various neuroses in the future.

"Butterfly"
Butterfly-box,
Fly under the cloud.
There are your children
On a birch branch.We cross the wrists of both hands and press the palms with the back side to each other, the fingers are straight - the "butterfly" is sitting; palms are straight and tense, fingers do not bend; with a slight but sharp movement of the hands in the wrists, we imitate the flight of a butterfly.

"Autumn".

"Kittens".

It is important to carry out finger gymnastics slowly, pronounce the words in a calm, soft voice, without causing excessive excitement in the children.

Physical education minutes.

Physical education minutes are used periodically by all teachers. For younger students, funny physical education sessions in poetic form are most often used.

One - rise, stretch,
Two - bend down, unbend,
Three - clap, three claps,
Three head nods.
Four - arms wider
Five - wave your hands,
Six - sit quietly in place ...

Cha, cha, cha (3 thigh claps)
The stove is very hot (4 jumps on two legs)
Chi, chi, chi (3 overhead claps)
Oven bake kalachi (4 squats)

It is important to remember: a physical education session aimed at relieving psycho-emotional stress should include movements that relax muscles - sipping, stretching, alternating tension and relaxation. Quiet exercises are more often needed when the child must focus on his feelings. For example these:

• Stretch your arms in different directions. At first - as if you want to get something. You can "pluck apples from the branches" without leaving the spot. Now do the repulsive movement. First, stretch your arms forward and stretch the area between your shoulder blades while arching your chest. The same in other directions.
• Stretch your neck muscles - just lower your head and wiggle a little from side to side. Then tilt your neck alternately to one and the other shoulder, while not raising them.
• Standing straight, stretch your arms up, put your feet shoulder-width apart. Swing in the wind like you are a flexible willow, stretching the sides of your body.

And with strong neuropsychic stress, I suggest that the child perform 10-20 squats or 15-20 jumps in place. This allows you to throw out energy outside and thus relieve the tension that has arisen.

Energy exercises.These are exercises for restoring the internal mental and energy balance of a person, harmonizing all energy within one's energy structure. They help to get rid of all kinds of "energy debris", preventing its accumulation and the occurrence of conditions for imbalance in the energy field. I use energy exercises that are suitable for primary school children. After such energetic minutes, children become noticeably more cheerful and cheerful, lethargy and fatigue disappear.

1. Clap hands in pairs.
2. Standing, they shook their hands, threw off negative feelings, looked out the window - what good weather! They smiled at each other and sat down.
3. They rubbed their palms, made a ball, threw it away, shook off the dust from their palms.
4. They raised their hands with open palms up, took heat from the sun, covered their faces with their hands, (eyes closed), became energetic, strong.
5. They stretched, the bones cracked, exhaled sharply Fuf! Well, a day!
6. Leaf fall. We catch imaginary leaves, maybe on ourselves, on each other. Gave a "bouquet" to a neighbor.
7. Getting ready to enter the ring. Stretching muscles. We beat an imaginary enemy. You were hit, sat down, you are knocked out!
8. They saw a flying saucer, blinked in surprise, shook their heads. Here it is!
9. They put their hands on their hearts, opened them, blew on their palms, gave warmth and love to the whole world.
10. We show with gestures: a lot of gifts! big belly! Hooray! Everything is great! Quite skinny! It can't be! Etc.

Exercise "Fly".
Purpose: to relieve tension from the facial muscles.
Sit comfortably: put your hands freely on your knees, shoulders and head lowered, eyes closed. Imagine that a fly is trying to land on your face. She sits on the nose, then on the mouth, then on the forehead, then on the eyes. Your task, without opening your eyes, is to drive away the annoying insect.
Exercise Lemon.

Sit comfortably: put your hands loosely on your knees (palms up), shoulders and head down, eyes closed. Mentally imagine that you have a lemon in your right hand. Start squeezing it slowly until you feel that you have “squeezed out” all the juice. Relax. Remember your feelings. Now imagine that the lemon is in the left hand. Repeat the exercise. Relax again and remember your feelings. Then do the exercise with both hands at the same time. Relax. Enjoy the state of peace.
Exercise "Icicle" ("Ice cream"),
Purpose: to control the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up. Imagine that you are an icicle or ice cream. Tighten all the muscles in your body. Remember these feelings. Freeze in this position for 1-2 minutes. Then imagine that under the influence of solar heat you begin to slowly melt, gradually relaxing your hands, then the muscles of your shoulders, neck, body, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until you reach the optimal psycho-emotional state. This exercise can be performed while lying on the floor.
Balloon exercise.
Purpose: to control the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up, take a breath. Imagine that you are a big balloon filled with air. Stay in this position for 1-2 minutes, tensing all the muscles of the body. Then imagine that a small hole has appeared in the ball. Slowly begin to release air while relaxing the muscles of the body: hands, then the muscles of the shoulders, neck, body, legs, etc.

These exercises are performed with children until an optimal psycho-emotional state is reached.

A special place in health-saving educational technologies is occupied by music therapy . The influence of music on a child's health has not yet been fully studied, but it is undoubtedly that it contributes to the correction of psychophysical health, helps to harmonize the state of schoolchildren: relieve tension, fatigue, increase emotional tone, correct deviations in the child's personal development and his psycho-emotional state. There are active (motor improvisations accompanied by a verbal comment corresponding to the nature of the music) and passive (listening to stimulating, soothing or stabilizing music on purpose or as a background) forms of music therapy. Listening to properly selected music with the performance of psycho-gymnastic studies increases the immunity of children, relieves tension and irritability, headache and muscle pain, and restores calm breathing. Music therapy is used for communication problems, fears, as well as for various psychological diseases. Great attention is paid to the selection of the necessary melodies and sounds, with which you can have a positive effect on the child's body. This contributes to the overall improvement, improvement of well-being, raising the mood, increasing efficiency.

For relaxation, relieving emotional and physical stressit is necessary to take advantage of the beneficial influence of melodic classical and modern relaxing music filled with the sounds of nature (the rustle of leaves, the voices of birds, the chirping of insects, the sound of sea waves and the cry of dolphins, the murmur of a stream). Children on a subconscious level calm down, relax.

In my practice, I use music therapy for minutes of silence . I use this technique when I notice that children are overly excited, signs of fatigue and tension are noticeable. A moment of silence is a moment of relaxation, when a child can somehow be alone with himself, listen to his feelings, realize his feelings. It is important to pay attention to the breathing of children, it should be deep and slow. To tune in to the exercise, I suggest that the children take a deep breath and slowly blow out an imaginary candle on their palm. Let me give you an example of a moment of silence.

Children perform actions according to the meaning of the text that the teacher pronounces.

We are happy, we are happy!

We laugh in the morning.

But now the moment has come

It's time to be serious.

Eyes closed, hands folded,

Heads lowered, mouth closed.

And quiet for a minute

To not even hear a joke,

To not see anyone, but

And only one myself!

Eyelashes fall...

Eyes are closing...

We are relaxing…(twice).

We fall asleep with a magical dream ...

Breathe easily...evenly...deeply...

Our hands rest...

Resting, sleeping...(twice).

The neck is not tense ...

Lips slightly open...

Everything is relaxing...(twice).

Breathe easily...evenly...deeply.

Sounds like a recording of a piece of music for relaxation. (For example, "Nocturne in G minor" by F. Chopin).Today I invite you to take a trip to a beautiful island called "The Island of Kindness and Responsiveness" (pause). Imagine a beautiful, green island surrounded by waves of the warm sea (pause). Boys and girls live on this island. Boys are strong and brave, while girls are gentle and affectionate (pause). They are very friendly and funny guys. All girls and boys are good together. They know how to be friends and never quarrel (pause). All boys and girls are happy and good together. They smile at the sun and hold each other's hands. They are true friends because they are kind and helpful (pause). You can open your eyes and stretch sweetly. Well done!

This method is very effective, as its application allows you to achieve deep relaxation on the physical, mental and emotional levels.

I believe that the methods and techniques I have given, aimed at correcting PEN, are the most effective and meet the requirements of the modern school.

Conclusion.

This paper characterizes psycho-emotional stress as a mental phenomenon, identifies signs of PEN in children of primary school age, shows how strong PEN in primary school students affects the mental health of the child and his well-being in general. There is no doubt that strong nervous tension, repetitive stress adversely affect children's health and the teacher-educator should do everything possible to prevent the occurrence of stress factors, to prevent mental tension and anxiety among their pupils. The task of the educator is also to notice in time the signs of PEN both in an individual child and in a group of children or even in the entire children's team and in a timely manner to apply the most appropriate techniques to the moment, methods that help eliminate the tension that has arisen and stabilize the psycho-emotional state of their wards. Undoubtedly, in difficult situations, he should seek help from the psychological service of an educational institution, the child should be provided with qualified assistance from a professional psychologist.

I note that choosing one or another way of responding, the teacher should be guided by the following:

1. All techniques and techniques used should be aimed not only at relieving emotional, but also muscular tension, since modern science has proven a close relationship between emotions and the human body;
2. The actions of the teacher should contribute to the formation of students' attitudes towards a positive, valuable attitude towards themselves as individuals.

Only if these two conditions are met, the teacher's work will be effective, bring the expected results and meet modern educational requirements in solving the problem of the health of the younger generation.

The use of the methods presented in the work will allow optimizing the psychological and pedagogical activity for the prevention of unhealthy mental states of students, which has a positive effect on mental health and development, on educational activities and the behavior of schoolchildren in general.

List of used literature.

1. Alyamovskaya V.G., Petrova S.N. "Prevention of psycho-emotional stress in preschool children". The book of a practical psychologist. // - M.: LLC "Publishing house Scriptorium 2000", 2002.
2. Arutyunov M.Z. Emotions and body. [Electronic resource]. - http://fassbar.ru/massazh/psixoemocionalnoe-napryazhenie.html
3. Burmistrova E.V. Psychological assistance in crisis situations (prevention of crisis situations in the educational environment): Guidelines for specialists in the education system. - M.: MGPPU, 2006.
4. Gorina G. Pull-pull. Activation of hands.// Schoolchildren's health. - 2011. - No. 5
5. Zhukova I.B. Music therapy in kindergarten and at home. / [Electronic resource]. - http://sad-215.ru/index.php/
6. Signs of psycho-emotional stress. [Electronic resource] // Knowledge of the foundations of the Orthodox faith. Forum "Vera". -
7. Dictionary of practical psychologist. // Comp. S.Yu.Golovin. - Minsk: Harvest, M .: AST Publishing House LLC, 2001.
8. The state of health of schoolchildren and trends in its change. [Electronic resource] // Website of MBOU gymnasium No. 3 Proletarsk, Rostov region.-http://gimn3prol.narod.ru/health/health_of_schoolchildren.html
9. Sugrobova G.A. Comparative evaluation of various methods (music therapy and kinesiology) to reduce psycho-emotional stress in younger students. // Proceedings of the State Pedagogical University. V, G, Belinsky, No. 9, 2007.
10. Physical education is an element of the modern lesson. Papush O.A. Tsybulskaya T.D. GBOU secondary school No. 47 named after. D. S. Likhacheva 2012 [Electronic resource]

Stress is a protective reaction of the body to a difficult, uncomfortable situation. The condition is accompanied by internal tension, increased anxiety and a sense of fear.

Relieve stress at home

Get rid of the symptoms of stress through psychoanalysis and techniques that patients perform at home, on the way to work or at the workplace. Folk recipes will help relieve nervous tension: safe tinctures and natural-based products do not cause side effects.

Stress and psycho-emotional stress

Stress is a state consisting of a complex of negative internal processes. Tension is a separate moments that arise due to stress factors and entail serious consequences for the further development of a person.

These concepts indicate the psychological state of a person. Psycho-emotional stress causes physical and mental stress, characterized by a partial loss of control: in this state, a person overcomes difficulties, not being sure of the result of his actions. Stress is the body's response to factors that, for a number of reasons, the human mind perceives as overwhelming difficulties that cannot be dealt with.

Varieties of nervous tension

Nervous excitation is characterized by a load on the central nervous system. In a state of stress, a person does not relax: at night he is tormented by nightmares, and in the morning he feels tired and apathetic. The nervous system is not restored. Mental stress changes the behavior of the individual, making a person aggressive and isolated from others. For convenience, two types of transcendent mental stress are distinguished:

1. The inhibitory type is expressed in a person's low adaptation to new conditions, when he cannot adapt to the tasks set at work and the requirements in the family. His reactions are inhibited and inadequate in relation to the situation.
2. Excessive forms of mental stress (excitable type) are expressed in a change in the behavior of the individual: she moves away from her usual habitat, becomes closed and uncommunicative. Mental stress leads to rapid mood swings. Tension of this type is characterized by increased aggression of a person who has experienced severe stress.
3. Excessive or transcendent forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
4. Outrageous forms violate the coordination of movement. As a result of tension, confusion appears and concentration of attention decreases.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous fatigue is reflected in human behavior. His attitude to life, behavior and society is changing. Symptoms of nervous tension:

• lethargy;
• apathy;
• inhibition of reactions;
• increased anxiety;
• depression;
• manic behavior (a person is focused on one task).

The symptoms and treatment of nervous tension are similar to methods of stress relief. The primary task is to reduce the level of anxiety and fight the main cause of this condition. Without drugs, tension decreases gradually through an increase in human activity and correction of his behavior.

Each symptom of nervous strain is accompanied by exhaustion of the mind and body of a person. Nutrition is disturbed, muscle tone decreases - the personality literally weakens before our eyes. A sign of problems in the body that occur against the background of a load on the psyche: arrhythmia, hypertension, infectious diseases (malfunctions of the immune system), intestinal disorders (constipation, diarrhea, increased flatulence).

How to relieve stress

Methods for relieving psychological stress directly depend on the condition of the affected person. Sedative pills and psychotropic drugs are prescribed by a doctor in cases where exercise and regular techniques do not give positive results. Psychocorrection is a safe technique for adults and children.

Psychological counseling and psychocorrection

The state of mental tension consists of physical reactions that can be learned to control. The method for home use is based on the correction of body reactions. Through breathing exercises, a person learns to control fear, and tension exercises help to concentrate.

Proper relaxation technique

The easiest way to relieve stress is to instruct the body to change the external reaction. To relieve stress and nervous tension at home after a working day, you should take a walk in the fresh air.

The benefits of walking

Walking alone with your thoughts allows you to understand the causes of the current situation and distract from the problem. A change in environment helps to quickly calm down, relax muscles and reduce overexcitation. It is better to take a walk before going to bed to relieve mental stress and prevent insomnia.

Tension Relief Exercise

Mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is clamped and notorious: her injuries are reflected in the appearance and demeanor of a person. He is stiff, stooped and clumsy. Gymnastics is used to combat internal clamps.

Relieve tension and stress:

• starting position - standing against the wall with an extended back;
• feet shoulder-width apart, arms extended forward (palms pointing down);
• while exhaling, the body slowly pulls up, while inhaling, the body weight is redistributed to the entire foot.

The number of repetitions of the exercise depends on the physical fitness of the person. Psycho-emotional stress due to sudden changes at work or in personal life is accompanied by panic attacks - such an exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.

Alternating body lifts with breath holding. A person needs to stretch out on his toes and draw in the abdominal muscles. On exhalation, the body relaxes and returns to its original position.

Breathing exercises

To quickly relieve stress or nervous tension, you need to calm your breathing. As a reaction to fear and stress, a person develops shortness of breath, choking, pain in the sternum and uneven breathing. With the help of simple breathing exercises, psychological stress is reduced, and a person comes to a normal state. Breathing exercises are suitable for both a man and a woman or a child.

Breathing exercises to relieve tension are easy to remember:

1. Starting position - sitting or standing. The person settles into a comfortable position with a straight, outstretched back. It is important that the chest is even, straightened, and nothing interferes with calm breathing.
2. Closed eyes help to detach from what is happening around. The exercise is carried out at home, at work or in public transport.
3. The first breath is slow and deep. While inhaling, a person counts to himself to five. Air passes through the lungs, the stomach gradually rounds.
4. Slow exhalation. Exhale should be gradual, tensing the abdominal muscles, then freeing the lungs. The complex of inhalations and exhalations is like a wave that first fills a person and then releases.
5. You should inhale through your nose and exhale through your mouth.
6. Between inhalation and exhalation, the breath is held for a few seconds.

Breathing exercises to relieve stress

A simple scheme "inhale for 5 counts - hold your breath for 5 seconds - exhale for 5 counts" will allow you to relax your body and free your mind from disturbing thoughts. Repetition of the exercise helps to divert attention from the stress factor. Breathing exercises are performed for 10 minutes. The exercise is repeated 2-3 times a day.

Restoring the correct rhythm of breathing normalizes the mental state of a person. Before going to bed, the exercise will allow you to quickly fall asleep and get rid of disturbing thoughts.

Equipment for extreme situations

An effective method of relieving psychological stress in a conflict is emergency measures. They use quick techniques to normalize the state in a stressful situation and to prevent a nervous breakdown. Well helps from a panic attack exercise "Boat".

Starting position - sitting or standing. It is necessary to align your back and fold your arms in the form of a boat (palms are connected at chest level, elbows are bent). In order to relieve stress and nervous tension, you should monitor your breathing for 3-4 minutes. At the fifth minute, its frequency decreases. Calm, measured breaths alternate with long exhalations. During inhalation, the lips are closed (inhalation is made through the nose). After a few minutes, the body will relax and the mind will calm down.

Calming herbs and aromatherapy

You can relieve stress in a relaxed home environment. Soothing tea and essential oils, incense and aromatic candles will create all the conditions for relaxing the body.

From internal tension, herbal preparations, which are stored all year round, help. As a natural sedative, herbs are selected: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal taste of tea with honey, cinnamon or syrup. The composition of the collection is selected individually.

Herbal tea with honey

Getting rid of nervous tension at home is easy if you take baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon tree) added to a warm bath. So you can relieve fatigue. After the bath, it is recommended to drink freshly brewed chamomile tea or a decoction with medicinal plants (melissa and mint).

Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Incense helps to relax: with the help of an aroma lamp and essential oils, you can calm the nervous system. With the help of lavender, geranium and frankincense oil, a woman can remove severe pain during menstruation (hormonal imbalance causes increased nervousness and psycho-emotional stress).

lingering stress

The result of increased excitability (symptoms: irritability, apathy, confusion) is prolonged stress. A person has a headache, tremors appear in the limbs, joints hurt, the body aches - psycho-emotional problems lead to pathologies.

The attending physician prescribes drugs that remove the physical symptoms. Psychoanalysis and work on lifestyle helps a person to get rid of stress and its consequences. The danger of a protracted stressful state lies in the disruption of the central nervous system.

Mental disorders manifest themselves in people who have not struggled with constant emotional stress.

The right rhythm of life

It will be possible to avoid taking stressful drugs if you plan your daily routine, make the right diet and take care of the health of the body. Remedies for tension cause drowsiness and affect human behavior, and folk remedies for stress are not dangerous. Good habits developed while working on thinking and behavior will become the prevention of stress in the future.

Sports

To relieve internal stress will help:

• sports;
• new hobbies;
• country trips;
• new acquaintances and meetings;
• timely rest.

Work on your own thinking saves you from stress - the attitudes that a person lives by create his reactions. Stress resistance is developed through self-education and self-knowledge. If a person knows the cause of fear, he is not afraid of the future, he is not afraid of the unknown.

The daily routine is a balanced day, during which the body has time to relax and get the right load. The culture of food consumption allows you to get rid of such manifestations of stress as overeating or starvation.

Physical exercise

The ability to resist stress is tantamount to the ability to control the spontaneous reactions of the body. A pinched body cannot relax, resist stress and its consequences. Physical activity is used to harden the body: jogging in the morning or in the evening before bedtime helps a lot. While running, a person clears the mind and allows the body to release accumulated tension.

It will be possible to overcome stress if you cultivate resistance to problems. Body work increases self-esteem. Development motivates a person to new achievements, and group classes allow you to make promising acquaintances. Stress relief through yoga is based on a combination of meditation techniques and physical exercises. A person learns to look at the world, people and the causes of stress differently. Relaxation is the key to harmony and well-being.

Finding new hobbies

Hobbies and hobbies are the foundation of a personality that develops. The basis of art therapy (one of the best methods of dealing with prolonged stress) is the disclosure of a person, his fears and anxieties through art. Figures, compositions, paintings reveal the true trauma of the individual. Thanks to art therapy, old emotional wounds can be soothed. A person who knows himself is not afraid of the world around him.

New classes are impressions and positive emotions. Positive experiences relieve stress. They switch the person away from the problem, make experiences less significant.

Rest and relaxation

Lack of rest ends in emotional burnout. The person loses motivation and weakens. The less time a person devotes to rest, the more he is subject to external influence. Rest consists of distracted activities: picnics, going to the cinema, communication with loved ones. Such exercises give the body the necessary respite.

Relaxation is aimed at revealing the true desires of the individual. Away from work and family responsibilities, she can make the right decisions. A change of place is a signal of calm for the body.

Conclusion

Stress and psycho-emotional tension are similar concepts that describe a difficult state of a person. Difficulties at work and at home exhaust a person, make him weak and susceptible. Stress is expressed by physical symptoms: the daily routine, sleep and nutrition are disturbed. The longer this state lasts, the more difficult it is to get out of it.

Physical activity, conversations with friends and psychoanalysts help to cope with tension and stress. An individual treatment program is a balance between the desires and needs of a person. For further development, he needs to get rid of stress, which distorts the perception of reality.

Psychoemotional stress in pedagogical activity

The work of a teacher is one of the professions associated with an increased psycho-emotional load. This is due to both the content, the essence of pedagogical activity, and the background against which it is carried out.

The implementation of pedagogical activity occurs through interaction with a large number of people. These are students, colleagues, parents of students. Every day, a teacher in the process of work must carry out dozens, hundreds of professionally conditioned interpersonal contacts with a fairly high psycho-emotional stress. In most cases, these are emotional reactions that have a positive connotation. However, such a wide circle of communication is fraught with the potential for the emergence of varying degrees of significance of conflict, stressful or psycho-traumatic situations, which is accompanied by the development of negative emotions, an unfavorable emotional background.

Often the teacher is forced to interact, communicate with a person who is “unsympathetic” to him, with whom conflict relations have already arisen in the past or exist in the present. It can be a student or a colleague. Such a situation can give rise not to a short-term emotional reaction, but to a long-term psychotraumatic situation.

In pedagogical activity, quite often there is a discrepancy between the expected, predicted and actual results (for example, the results of the control work of students, the academic quarter, etc.). The teacher's work is fraught with danger and "mental satiety" due to a certain monotony, repetition in the process of fulfilling their professional duties. Especially often this situation occurs among teachers with little experience.

In addition, the psychological background against which the teacher's work is carried out is very peculiar. These are the high demands of the public on the general cultural, professional and moral qualities of a teacher. Increased interest in appearance, manner of speaking, in "personal life".

Already such a brief description of the psychological characteristics of pedagogical work indicates the possibility of both acute and chronic psycho-traumatic situations, the development of psycho-emotional overstrain, which are considered as risk factors predisposing to the occurrence of certain neuropsychiatric reactions and psychosomatic diseases.

Under the influence of more or less prolonged mental trauma, leading to emotional overstrain, neurosis-like state or neurosis.

The disease begins gradually, gradually. The main symptom is increased excitability and mild mental and physical fatigue. A person becomes quick-tempered, irritated even for a minor reason. A similar increase in sensitivity to stimuli coming from internal organs and various parts of the body can explain the complaints of such people about unpleasant sensations in various parts of the body (headache, dizziness, tinnitus, painful sensations in the heart, stomach, etc.). ). Such symptoms are called psychosomatic, because. the cause of their occurrence depends on the characteristics of the mental status of a person.

Increased excitability is expressed in the mild occurrence of autonomic reactions (palpitations, redness or blanching of the skin of the face, increased sweating). Often there is a tremor (trembling) of the eyelids and fingers of outstretched hands. Increased excitability is usually combined with rapid fatigue, which affects the decrease in working capacity. Often there are complaints about general physical weakness, lack of vigor, energy, endurance to the previously habitual mode of work. Prolonged active tension of attention becomes impossible. Insufficient fixation of certain events is often associated with the exhaustion of attention. This explains the complaints of "bad memory", forgetfulness.

Increased excitability and fatigue are also manifested in the rapid occurrence of emotional reactions (sadness, joy, etc.) and at the same time in their short duration, instability. There is intolerance, the expectation becomes unbearable. Sleep is disturbed, falling asleep is often difficult, sleep is not deep enough, with an abundance of dreams. At the same time, awakening easily occurs under the influence of minor stimuli. After sleep, there is no feeling of cheerfulness, freshness, but on the contrary, there is a feeling of weakness, drowsiness. By the middle of the day, the state of health improves, and by the evening it worsens again.

The presence of unpleasant sensations from various parts of the body increases over time, gives reason to suspect any incipient serious illness. There is anxiety, anxiety about their condition. Unpleasant and painful sensations in various parts and organs of the body and the fear of illness with a pathological fixation of attention on the slightest changes in well-being are more and more intensified. And gradually, due to a violation of the innervation of the internal organs, individual psychosomatic symptoms can develop into psychosomatic functional changes in organs, and later into pronounced psychosomatic diseases. Often this functional disorders and diseases of the cardiovascular system. At first, they are manifested by periodic unpleasant sensations in the region of the heart, the localization and nature of which are extremely diverse.

Pain in the region of the heart often accompanied by unpleasant sensations in the hands (often on the left), a feeling of lack of air or even suffocation. Taking nitroglycerin (a pain reliever for angina pectoris) does not give any noticeable improvement. Psychogenic disorders of the heart rhythm may occur. At the same time, complaints of palpitations are characteristic not only during physical effort, but also in the morning (at the time of awakening), when falling asleep, and often at night (due to insomnia or superficial, intermittent, anxious sleep).

A neurosis-like state can cause a change in blood pressure in the direction of its increase or decrease. Most often, this is a temporary increase in blood pressure under the influence of experiences or a sudden sharp rise in its type of hypertensive crisis.

With an increase in blood pressure there are unpleasant and painful sensations in the head (pressure, heaviness, aching pain, drilling, bursting, tingling), tinnitus, blurred vision (the appearance of fog in the eyes, flashing of colored dots, circles).

Under reduced pressure complaints can be extremely diverse and include lethargy, apathy, a feeling of severe weakness and fatigue, lack of vigor in the morning even after a long sleep, memory impairment, absent-mindedness and instability of attention, decreased performance, a feeling of lack of air at rest, severe shortness of breath with moderate physical exertion, swelling of the legs and feet in the evening. A headache is characteristic (occasionally the only complaint), which usually occurs after sleep (especially during the day), physical or mental work. Dull, pressing, constricting, bursting or throbbing headache often captures the frontotemporal or frontoparietal region and lasts from several hours to two days. In some cases, it proceeds like a migraine, accompanied by nausea and vomiting, and disappears from the application of cold, after a walk in the fresh air or exercise. Characterized by periodic vertigo with increased sensitivity to bright light, noise, loud speech, staggering when walking and fainting.

A frequent companion of neurosis-like states - functional disorders of the gastrointestinal tract. These are not strong, but persistent painful sensations of various localization, often migrating throughout the abdomen. The most constant sensations of heaviness, fullness, tension, emptiness in the stomach. In some cases, complaints of nausea in the morning and periodic unbearable pain in the upper abdomen are possible. Complaints about an unpleasant taste or bitterness in the mouth, heartburn and belching (often with air, less often with food eaten or gastric juice) are very common throughout the day or only in the morning, before meals.

Complaints of appetite disorders are no less typical - from poor or very capricious appetite to complete disgust or refusal to eat with loss of taste sensations. There may be complaints of persistent constipation or constipation, followed by diarrhea.

Other manifestations of the internal organs are possible in neurosis-like states and neuroses. In all cases of occurrence of such symptoms, it is necessary to consult a doctor.

Usually, when we are upset, we begin to hold our breath. Releasing the breath is one of the main ways to get out of the head.

Put aside all the problems that bother you. You can return to them whenever you wish, but there is no harm in giving yourself a break. Breathe slowly, calmly and deeply for three minutes. You can even close your eyes if you like. If you like, count to five as you inhale and to seven as you exhale. (Spending more time on the exhalation creates a gentle, calming effect.) Imagine that as you enjoy this deep, leisurely breathing, all your worries and anxieties disappear.

Respite is a relaxation technique. But at the same time, it can also work as a means of diverting attention, diverting thoughts from our problems for at least a few minutes.

1. Simple statements.

Repeating short, simple affirmations can help you deal with emotional stress. Here are some examples:

• Now I feel better.
• I can completely relax and then quickly get ready.
• I can control my inner feelings.
• I can handle stress any time I want.
• Life is too short to waste it on all sorts of worries.
• No matter what happens, I will try to do my best to avoid stress.
• Inwardly, I feel that everything will be all right.

Try to come up with your own wording. Keep them short and positive; Avoid negative words like "no" and "can't." Repetition is very important. Repeat your affirmations out loud several times a day or write them down on paper.

1. Magic word.

Interrupts the automatic flow of thoughts with a soothing word or phrase.

Choose simple words like: peace, rest, tranquility, calm down, balanced. Instead of words, you can count: 1001, 1002, etc., or use phrases like: "deep and even deeper relaxation". Let the thoughts run through your head, don't let them take over you. Close your eyes and focus. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

1. Relief at 12 points.

Do the following exercises several times a day. (Always keep your physical limits in mind.) Start by rolling your eyes gently, twice in one direction and then twice in the other. Fix your attention on a distant object, and then switch your attention to an object located nearby. Frown, straining the muscles around the eyes, and then relax. After that, take care of your jaw and yawn widely several times. Relax your neck by first shaking your head and then twisting it from side to side. Raise your shoulders to the level of your ears and slowly lower them. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn to the torso. Take three deep breaths. Then gently bend your spine back and forth and from side to side. Tighten and relax your buttocks and then your calves. Roll your feet to relax your ankles. Squeeze your toes in such a way that the feet curve up, repeat three times. (If you find it difficult to move your whole body, you can try to moderately tense and relax each part of the body separately.)

1. Self-massage.

Even during a busy day, you can always find time for mini recreation and relax. You can lightly massage certain points of the body. Do not press too hard, you can close your eyes. Here are some of these points:

• Between the eyebrows: Rub this area in slow, circular motions.
• Back of neck: Gently squeeze several times with one hand.
• Jaw: Rub on both sides where the back teeth end.
• Shoulders: Massage the top of your shoulders with all five fingers.
• Feet: Rub aching feet.

A more penetrating version of self-massage consists in simultaneously stroking the tense muscle with the hand and imagining the heat emanating from the hand and penetrating into the tense area. The most effective, energetic approach is to lightly spank yourself from head to toe. It relaxes and gives a certain boost of energy.

1. Breathing to the count of 7-11.

Helps to relieve strong physical tension without leaving a stressful situation.

Breathe very slowly and deeply, and so that the entire breathing cycle takes about 20 seconds. You may feel uncomfortable at first. But you don't have to stress. Count to 7 on the inhale and 11 on the exhale.

The need to stretch the breath so much requires full concentration. A deep breath softens the tension that inevitably appears in the intercostal muscles. Extended exhalation relaxes the stomach. If you feel a little dizzy the first time you try this method, next time shorten the full cycle and breathe less deeply.

1. Warm up.

Some people find it easier to release tension while moving than when they are at rest.

Try expressing your feelings in physical exercise, doing gymnastics or aerobics, dancing, or wrestling with an imaginary opponent. Even a short active action (for example, a few squats) will lift your tone and change your mood. Effective brisk walking, running. At the same time, of course, take care not to overwork.

1. Questions to yourself.

Neutralizes means blocking the feeling of happiness by creating new perspectives in situations of pressure.

When you suspect that you are exaggerating a problem, ask yourself the following questions:

• Is this really the Big Deal?
• Is anything really important to you at risk right now?
• Is it really worse than what it was before?
• Will it seem as important to you two weeks from now?
• Is it worth it to be so worried?
• Is it worth dying for?
• What is the worst thing that can happen and can I deal with it?

1. Distraction.

Distraction is a form of positive distraction that blocks out stressful thoughts and feelings.

Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:

• Write down 10 items or things that you dream about. These may not necessarily be important things, just things that give you pleasure, such as a home holiday.
• Slowly count objects that are emotionally neutral: leaves on a flower, spots on a square of tiles, letters on a printed page, etc.
• Train your memory by remembering 20 things you did yesterday.
• Take two minutes to list the qualities you like about yourself and give examples of each.

1. Self-perception.

Stop for a moment and think about what you should like yourself too. Say out loud or think to yourself: "I take care of myself, my well-being is very important to me. I want to support myself and do my best. I want a really good life for myself. I am always on my side". The feeling of self-support will increase if you hug yourself or simply clasp your hands, as if reinforcing these words of approval.

1. your valuable qualities.

Opposes the inherent tendency to criticize oneself, reinforces belief in oneself with specific, positive statements.

Make a list of your, of course, valuable qualities. You can add any of the following items to it:

• I take care of my family.
• I am a good friend.
• I have achieved something in life. I help people.
• I want to succeed
• I admit my mistakes.
• I try to be intelligent.
• I try not to make more mistakes than I did before.
• I'm pretty attractive.
• I am talented in some areas.
• I try to live in moral purity and be kind to people.
• I began to understand myself better.

Write this list on a piece of paper and carry it with you at all times. When you feel overwhelmed, take it out and focus on your strengths. Give examples of your positive behavior. It is even better to say them out loud or write them down. All this will greatly increase your self-confidence.

1. Non-resistance.

If a person or a particular situation irritates you, try to think of it as a source of unpleasant energy. This negative energy affects your senses in the same way that a loud sound affects your ears. Then imagine that you have become invulnerable: imagine a shield in front of you, from which the energy that hurts you "bounces off". Or that you "lost" it, that it passed through you completely painlessly, like cosmic rays constantly penetrating our body. And if someone says unpleasant things to you, criticizes, imagine that negative words "fly" over your head without even touching you.

Unfortunately, it is impossible to completely get rid of stress, they will always accompany us throughout our lives. But it is quite possible to reduce the impact of stress on a person to a minimum.

Stress tolerance is the ability of a person to resist the action of stress factors. This is a kind of stress relief. There are ways to prevent stress:

• physical: sports, proper nutrition, fresh air, good sleep, timely rest;
• psychological trainings: affirmation, meditation, "health formula";
• household: hobbies (for example, needlework, running, swimming, walking, communicating with pets);
• spiritual:

1) know yourself at the genetic level
2) learn to live according to your own genetics
3) clearly define your place in space, do what you love.

You can learn more about these and other ways of energy protection from stress by making an appointment with a practical psychologist in Simferopol.

PSYCHOLOGICAL FATIGUE

A broad concept associated with the loss of mental energy and the need for its restoration, rest.

This is a long period during which a person feels a certain decline in strength on a psychological and physical level. The body loses the ability to fully recover during rest.

The causes of psychological fatigue can be prolonged stressful conditions, problems at work, personal difficulties, monotonous and monotonous activities, boring and unloved work. Sometimes psychological fatigue can be experienced, even doing what you love, if you don’t switch in time or change the situation. Often young parents, despite their great joy, become victims of psychological fatigue due to a monotonous and busy schedule.

In most cases, fatigue can be overcome with proper rest. But, unfortunately, this does not always help. It all depends on the reasons that caused this condition. In the beginning, you need to find out what exactly takes away strength and vitality from a person. These may be strong experiences, overt or hidden from your consciousness. Strong emotions, resentment, pride, guilt or unfulfilled duty. Unfulfillment in terms of work or in terms of family and relationships. There can be a lot of reasons, and they are not always obvious and understandable to a person.

If you do not know what exactly caused your condition, seek help from a psychologist in Simferopol, Victoria Solovieva. She can not only find out the causes of your psychological fatigue, but also help you return to a normal lifestyle filled with energy, joy and meaning.

Ways to deal with psychological fatigue:

• Sufficient quantity of high-quality drinking water will help to fill the lack of energy.
• The right diet will allow you to refresh yourself in time and reduce the feeling of weakness and impotence.
• Daily physical exercises will increase blood circulation, relieve internal tension and fatigue, and help you feel cheerful, full of strength and energy.
• Good sleep is the key to the proper functioning of our nervous system, it provides both physical and psychological rest.
• Communication with pleasant and will help to switch and recharge with positive energy.
• Attending various events dedicated to self-knowledge and work on yourself will add meaning and awareness to your life. For example, psychological trainings in the center of Victoria Solovieva "Getting to know yourself" already at the first visit allow you to get rid of the accumulated psychological fatigue and cause a desire to act and move forward.

PSYCHOLOGICAL (NERVOUS) TENSION

This is a psychological state in which a person constantly experiences excessive psychological tension, nervousness in communicating with people when performing any activity.

This condition usually affects a person's performance badly. It leads to various errors, inadequate reactions to ongoing events. Causes unpleasant emotional experiences for a person and a feeling of dissatisfaction. Being in this state, a person can show uncontrolled aggression, provoke conflict situations. It is difficult for him to control his own emotions.

There are many factors that can cause nervous tension in a person:

prolonged stress, heavy workloads, fatigue, conflict relationships, communication with unpleasant people, complex and confusing life situations. Lack of opportunities for self-realization and career growth. Conflicts in the team. Family problems. Financial difficulties. Bad habits, alcohol abuse.

If your nervous tension is caused by some unresolved problem or a difficult life situation, you cannot do without the help of a qualified psychologist in Simferopol. In this case, only by getting rid of the cause, you can solve the problem, and with it the psychological stress will pass.

Very often the cause of this condition is also the unfavorable environment that surrounds us. Modern man is acutely aware of the negative factors of urban life. Accelerated pace of life, high workload. You have to communicate with a large number of people who carry different, often negative energy. In this case, in order to prevent the appearance of nervous tension, you need to pay more attention to your lifestyle, try not to accumulate negativity in yourself, but get rid of it in a timely manner.

Ways to deal with psychological stress:

Passive - you can be alone, watch your favorite movie, read a good book, take a walk in the park, listen to pleasant music, drink soothing herbs, get a massage, go to the sauna, do breathing exercises, do aromatherapy.

Active - make a trip, preferably to the place where you have long wanted to go, or to where you once felt very good. Try outdoor sports. Prepare a delicious unusual dish. Make a rearrangement in the room, update the interior.

For women, visits to beauty salons, light shopping, and gatherings with friends are also useful. Some people are good at general cleaning.

For men - fishing, bowling, billiards, watching sports matches with friends.

Modern cities can offer us many more ways to have fun and relax. Everyone can choose according to their own taste.

Stress in translation from English means "pressure, tension" and is a complex of physiological reactions that occur in the human body in response to the influence of various adverse factors (stressors).

The factors that cause stress are different and varied. So, for example, a sharp sound, high or low temperature, fluctuations in atmospheric pressure, etc. can lead to stress.

Moreover, stress reactions are inherent not only in humans with their highly developed nervous system, but also in lower animals that do not have a nervous system at all, and even in plants. Thus, it becomes clear that stress is not just nervous tension. This is the response of an organism or any living system, tissue to a demand placed on it. The main and ultimate goal of such a response is to adapt to changing conditions. stress was proposed by the Canadian physiologist G. Selye in 1936. It is appropriate if we talk about stress in general.

If we are talking about stress as a risk factor for arterial hypertension, then we mean psycho-emotional, nervous stress. Psycho-emotional stress is an integral part of people's lives in developed countries. Here, a person is constantly, daily faced with an accelerated pace of a nervously stressful life and work with a shortage of time, difficult interpersonal relationships. In this case, prolonged conflicts often arise, which are a source of negative emotions. Of these, the strongest, persistent, slowly passing are socially conditioned: office, family, domestic.

Especially stressful for a person are life situations that are out of his control (death of loved ones, natural disasters, etc.). Scientists Holmes and Rage, based on years of research, compiled a list of the most frequent changes in life that cause stress. Some of them are listed below. The sequence in this list is determined based on the emotional significance of each event.

As can be seen from the table, the most dangerous for a person are intense psychotraumatic events caused by the loss of very close people.

Is it possible to live without stress? Science says you can't. After all, we must constantly adapt to new conditions. Life is a constant source of change. By and large, life is the main source of stress, so you can completely get rid of them only with the advent of death. It is impossible to eradicate stress, but it is in our power to arrange our own life in such a way as to receive pleasant stresses and get rid of unpleasant ones. Yes, there are, it turns out, and pleasant stress.

Stress is divided into emotionally positive (birth of a child, promotion, etc.) and emotionally negative. In everyday language, when we say “fighting stress”, “consequences of stress”, we usually mean an emotionally negative type of stress.

There is also a distinction between short-term and long-term stress. They affect health in different ways. Long-term stress has more severe consequences.

How does stress occur?

When a conflict situation requires a quick reaction and an immediate response, adaptive mechanisms inherent in nature work in our body. Biochemical reactions proceed at an accelerated pace, increasing the energy potential of the body and allowing you to respond to a threat with triple strength. The adrenal glands increase the release of adrenaline into the blood, which is a fast-acting stimulant. The "emotional center" of the brain is the hypothalamus. It transmits a signal to the pituitary gland and the adrenal cortex, which increases the synthesis of hormones and their release into the blood.

Hormones change the water-salt balance of the blood, increasing blood pressure, increasing the heart rate, increasing the oxygen demand of the heart muscle, narrowing the cerebral, renal and peripheral arteries, stimulate the rapid digestion of food and release energy, increase the number of leukocytes in the blood, stimulate the immune system, provoke the occurrence of allergic reactions, increase the level of sugar and increase the frequency of breathing. The man is ready to fight. All the described changes are aimed at mobilizing the body's resources according to the "fight-or-flight" principle and are of a protective, adaptive nature.

But the time for external reactions, unfortunately, has passed. In the modern world, stress most often has internal manifestations and causes. Now a person catches up with the bus, and does not run away from dangerous animals; he is afraid of boredom and old age, not an avalanche; he fights bad temper or irritation, not enemies or wild animals.

Of course, in a stressful situation caused by such reasons, rest and relaxation would be more useful than an increase in cardiac activity and blood pressure (BP). But our body reacts to unforeseen situations with a traditional cascade of reactions, from which none can be arbitrarily excluded.

If the stress is emotionally positive, the situation is short-lived and under your control, then there is nothing to fear: the body has every opportunity to rest and recover after an explosion in the activity of all systems. In such a case, the body's reactions return to their normal pace, the work of vital organs returns to their normal course, and the body continues to function in its usual mode. But if the stress is emotionally negative, prolonged, the situation is out of your control and the body does not have a chance to normalize already activated processes, you need to prepare to meet the consequences of the current critical state.

When the body systems that control your psycho-emotional state work with overload and negative stress lasts for a long time, symptoms of physical and psychological exhaustion begin to appear. Thus, there is a breakdown of adaptability and the development of diseases. Otherwise, it is called distress or the stage of depletion of "adaptive energy". And here it is important to remember G. Seigner's statement that "stress is everything that leads to rapid aging of the body or causes illness."

If you have at least one of the following signs, then you are very likely to have chronic, long-term stress:

Inability to focus on something

Common mistakes at work

Memory impairment

Chronic fatigue

The number of cigarettes smoked is on the rise

Work does not bring joy

Addiction to alcoholic beverages

Headaches

Sleep disorders (insomnia, drowsiness, etc.)

Back or neck pain

Bouts of irritation

Constipation or diarrhea (diarrhea)

Chest pain

Attacks of dizziness

A sharp deterioration in the condition of hair and nails

Skin diseases

Rheumatoid arthritis

Allergy

Heartburn, peptic ulcer and other diseases of the digestive system

Cardiovascular disease (hypertension, hypotension, atherosclerosis, heart attacks, heart failure)

It is possible that these symptoms and illnesses are not caused by stress in you, but it is certain that stress aggravates their manifestations. For this reason alone, it is worthwhile, without delay, to take care of your psycho-emotional state.

The association of emotional stress with the development of hypertension has been studied in population studies. At the same time, it was shown that the level of blood pressure is higher in population groups subject to chronic stress: among the unemployed and those dismissed from work, working with constant neuropsychic stress, living in overcrowded areas and communal apartments.

One of the major problems with dealing with stress is that it causes feelings of anxiety, and together they involuntarily activate the nervous system. It is not uncommon to see the surprise of patients when they learn that all the numerous painful symptoms that seemed to them signs of a serious illness are “only” a reaction to stress. About 40% of referrals to cardiologists for palpitations and other cardiac disorders are directly related to a stressful situation. About the same percentage of referrals to neurologists (due to headaches) and gastroenterologists (due to stomach pains) are also stress-related.

Thus, you can be sure that many of your health problems are related to the inability to cope with stress. Then it will be enough for you to learn how to apply stress management methods on your own. So, almost all methods of coping with stress fall into three large groups:

1. Recognition of the problem

means being able to recognize the state of stress that has arisen and decide what you can handle. In such cases it is very useful:

Make a list of all situations that cause you stress

Ask yourself why this is happening

Expand your understanding of the situation using your imagination.

Find some time in the evening and try to remember how you dealt with stressful situations during the day. Rate the "stressfulness" of each of these situations, scoring 1 for when the stress was minimal and 10 for when it was at the maximum level you can handle.

Having determined the level of stress of the past day in this way, relax and do the following: sit comfortably, close your eyes, make sure that your clothes do not constrain you anywhere. Breathing evenly and deeply, carefully “look” into your body, as if you have a video camera hidden in your head, in order to identify “points” of tension. Focus on the tense muscles and imagine how with each exhalation, the tension drops drop by drop through your legs and into the floor.

After a few minutes, think again about the stress level of the day. Ask yourself what the question or event was for him. Try to imagine the situation or this person from the position of an outside observer.

Now take a deep breath, open your eyes and ask yourself:

¨ Why was your stress rating so high (low)?

¨ what was the most unpleasant for you?

¨Has this happened in your life before?

How do you understand what happened?

¨ what other thoughts came up when you imagined this stressful situation?

This exercise will help you identify the factors that cause stress, and this is the first and very important step that will allow you to choose a way to overcome it.

For example, Anna, a young mother, did this exercise like this. Having relieved the general stress and enjoyed complete relaxation, she thought about the level of stress and rated it at 7 points. Sitting comfortably in her chair, Anna allowed her thoughts to come and go freely. Then a picture emerged: her children were quarreling and fighting, which happened quite often, despite her best efforts to prevent this. After some time, she was able to tell herself the following about her feelings:

The stress rating was so high because I was very upset by the behavior of the children, although nothing terrible happened to them

The main trouble for me was the noise that the children made.

The same sensations arose with me before, when my husband, as usual, raised his voice in disputes with me, which offended me very much.

Loud noise very quickly caused me a reaction, expressed in a general tension

Other thoughts were vague memories of fighting myself when I was a child. In addition, I realized that sometimes I myself feel like beating children (although I never do this)

Thanks to the exercise, Anna realized which situations become stressful for her and why. And now, when needed, she can apply a specific technique for mastering a stressful situation. She mastered these methods and techniques gradually.

2. self help

involves the acquisition of skills to control one's thoughts or attitudes and, if necessary, their mandatory use, as well as the ability to take care of oneself. To do this, you need to learn how to relax and create a positive sense of self-confidence.

3. Solution

means mastering some special skills, such as, for example, the ability to manage time, the training of self-confidence, as well as the awareness of the limits of one's responsibility and the legitimacy of the requirements placed on you.

It is well known about chronic diseases that they are cured longer and more difficult than acute ones. Long-term stress is no exception. If life causes a lot of pain - it's time to take care of yourself. This is a daily and long process, but the results will be worthy of your labors.

So, don't let the conflict drag on!

Resolve conflicts and misunderstandings as soon as possible. If your attention is focused on resentment, it is difficult for you to get out of stress. It is very important to get rid of irritation in order to protect your heart. This will give you the opportunity to maintain control over yourself and not bring the conflict to a new round. Try to be aware of the emotions you are experiencing. If it's anger or resentment, tell the other person, "I'm angry" or "I'm offended." Such honesty and, by and large, the responsibility of the behavior of a mature person will allow you to avoid the unpleasant consequences of incorrect splashing out of your emotions.

Unfortunately, many of us are used to wrapping our anger in hurtful and cruel words. And we say them more often to the closest and beloved people. It will be better if you immediately explain your irritation, and even better - its causes, to your loved ones. Then there will be no unnecessary quarrels and unnecessary insults.

When expressing your dissatisfaction, do not generalize: talk about a specific case that made you furious. Feeling the desire to quarrel, express indignation and anger, do not recall the past, speak only about the situation that worries you.

Ultimately, if a person tries to explain himself to you, listen to him; if he apologizes, accept it. Try to end the unpleasant incident as soon as possible. Please note: showing restraint in the most fundamental conflict, you do not become a weak side. On the contrary, you take on the role of a calm and strong Bishop, and your insufficiently wise opponent gets the role of Pug.

Laugh! Smile! As often as possible!

It has long been known that laughter is the best medicine, especially against stress. When you laugh, facial muscles relax, emotional tension drops, and a positive sense of perspective appears. This is the best way to fight diseases and, above all, with yourself.

In the end, if something does not suit you, you need to change either the situation or your attitude towards it. In many cases, when the situation cannot be changed quickly, you can afford to simply ridicule it. The ability to see the funny or amusing in your own difficulties is the best way to change your attitude to the problem. The famous Danish cartoonist Herluf Bidstrup became famous precisely because he noticed the comical in literally everything he saw.

Hope for the best

If you expect trouble, then most often they happen. Because of anxiety and tension, your behavior changes, you mentally played the situation and unconsciously carry its image in front of you. Such “prediction of the situation” may well be the cause of negative self-perception. You predict failure for yourself, your behavior changes, others react accordingly, and trouble happens. With great certainty, we can say that you yourself are to blame for many of your failures.

Try a different, positive, perception of the world, and you will help yourself reduce your stress. Look at yourself with different eyes, change your idea of ​​yourself and your place in this world. No matter how things are, a joyful perception of yourself and your prospects is much closer to than a pessimistic approach.

Avoid privacy with problems

Do not be afraid to announce to others that you have problems, or about what, in fact, they are. Stoicism, which is necessary, for example, in the dentist's chair, is completely undesirable under stress. He deprives you of friendly support, the opportunity to accept and understand a different point of view, depletes your mental and physical strength, denies sympathy and sympathy, the feeling of the elbow of his friend. People who have many friends are in a better position: they can withstand difficult life situations. Cause or effect, social isolation often leads to depression and even suicide.

go in for sports

Choose an opponent partner and a sport that you like. If you are constantly trying to prove your superiority, give preference to individual lessons. At least part of the exercises should be rhythmically repeated. Just as a newborn baby falls asleep with a calm, even motion sickness, so you, following rhythmic movements, gain lost feelings of control and security. Exercise should not be done thoughtlessly. Some concentration of attention on physical exercises leads to a weakening of the effects of stress. By focusing on exercise, you narrow your world down to a size that is easy to control.

The exercises must be hard enough so that the adrenaline that builds up during stress is used to its fullest. If physical activity is not enough, an excess of adrenaline will make you irritable and nervous.

Eat Right

A balanced, vitamin-rich diet will help increase your resistance to stress. Eat at least 3 times a day, be sure to include in your diet:

¨ Lots of roughage, especially whole grains and cereals

¨ lots of fruits and vegetables

¨ plenty of fresh clean water

¨ some fatty foods, vegetable oils and proteins (meat, poultry, fish)

Maintain your good habits

If you don’t have any, don’t be lazy to get them as soon as possible. Allow something in your life that creates a sense of regularity and constancy.

Along with that, use the following tricks:

1. relax in any situation as soon as you feel that everything is not going the way you would like

2. do not save, splash out the accumulated negative energy

3. play with your kids and pets

4. Find time for pleasant little things and household chores

5. Talk to loved ones about difficult issues

Try to follow these rules every day and after a while you will find that the events that used to unsettle you are no longer so scary.

In conclusion, we note that the main method of dealing with stress is psychorelaxation therapy. It includes autogenic training, meditative techniques, progressive muscle relaxation, and many others. We will teach hypoxic relaxation breathing exercises that are easy to learn and replicate at home, and are also effective in eliminating stressful tension.

Guided by the rules that we talked about today, you will find that stress from an oppressive rival becomes your ally and even assistant. “Curbed” stress is a great energy resource. Feel free to harness it to the wagon of your destiny.

V.Rambovsky, Eurasia Health Information Network

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DOCTOR VLAD ADVISES

My name is Vladimir Vitalievich Yachmennikov.

I graduated from Saratov in 1979 as a pediatrician. Advanced training in military surgery in 1983, ultrasound in 1985, acupuncture (acupuncture) in 1991. In Russia, since 1991, he worked as a general reflexologist (not only for children). Successfully licensed to operate in the state of Illinois. Internship was held at the Gordin Medical Center. I currently work as a private reflexologist. Here, on the site, I talk about this technique. I give examples from my more than 20 years of practice in the field of reflexology. I also try to acquaint site visitors with the latest, interesting news in the field of medicine and health from around the world.

All the best!

Yesterday I shot a video with myself in the title role, today I publish it. I think that these exercises may be of interest to people who want to lose weight, but are not very successful so far. I remember very well how I just decided to start taking care of myself, my body. What is offered on the Internet, in the video, muscular guys ...

Well, since I haven’t bothered you yet with my exercises on the video, then here’s another one for you. This exercise is more difficult than the previous ones, but the most effective of the ones I have shown. Great abs workout! I didn’t say it in the frame, but at least I’ll say it here. If at first it doesn’t work out, but you want to, then you can attach it to ...

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Actually, I again wanted to shoot a video for fat people. But today is a very busy day, and the video does not work. Read about acne on the face. This topic worries a lot of people, just like losing weight. Article, more for girls, but a lot of things can come in handy for guys. The biggest problem is that…

Yesterday I shot another video with myself in the title role, today I publish it. I think that these exercises may be of interest to people who want to lose weight, but are not very successful so far. I remember very well how I just decided to start taking care of myself, my body. What is offered on the Internet, in the video, muscular guys ...

Performance.

The nature of a person is such that he strives for comfort, for the elimination of unpleasant sensations, without thinking about it. These are natural methods of regulation that are turned on by themselves, spontaneously, in addition to human consciousness, therefore they are sometimes also called unconscious.

You probably intuitively use many of them. This is a long sleep, delicious food, communication with nature and animals, a bath, massage, movement, dancing, music and more. Unfortunately, some funds cannot, as a rule, be used at work, directly at the moment when a tense situation arose. Are there any techniques that can be applied during work? Yes. First you need to figure out what natural mechanisms for relieving stress and discharging, increasing tone you own.

Exercise "I'm happy"

Everyone is sitting in a circle. One chair is free. The one with the empty chair on the right starts. He should say: "And I'm happy." The next one, who had an empty chair on the right, changes seats and says: “Me, too”, the third participant says, “And I am learning from ... (says the name of any participant).The one whose name was called runs to an empty chair and names a way to cheer up, then everything is repeated by analogy from the beginning.

Discussion. Which of the proposed ways to cheer up seemed to you the most interesting?

There are the following natural methods of regulation of the body:

Laughter, smile, humor;

Various movements such as sipping, muscle relaxation;

Examining houseplants in the room, photographs and other things that are pleasant or expensive for a person;

Mental appeal to higher powers (God, the Universe);

- "bathing" (real or mental) in the sun;

Inhalation of fresh air;

Reading poetry;

Expressing praise, compliments to someone just like that.

And if you deal with the problem of regulating emotional states, neuropsychic tension, they use special techniques consciously to manage them. They are called methods of self-regulation (or methods of self-influence), emphasizing the active participation of a person in them.

Self-regulation - this is the management of one's psycho-emotional state, achieved by a person's influence on himself with the help of words, mental images, control of muscle tone and breathing.

Thus, self-regulation can be carried out with the help of four main means, used individually or in various combinations.

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

Calming effect (elimination of emotional tension);

The effect of recovery (weakening of manifestations of fatigue);

Activation effect (increased psychophysiological reactivity).

Acquaintance with the bank of ways of self-regulation and self-influence.

1. Methods related to the control of breathing.

Breath control - this is an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent (thoracic) breathing, on the contrary, provides a high level of activity of the body, maintains neuropsychic tension.

- Breath control

Sitting or standing, try, if possible, to relax the muscles of the body and focus on breathing. On the count of 1-2-3-4, take a slow deep breath (while the stomach protrudes forward, and the chest is motionless); the next four counts hold the breath; then a smooth exhalation at the expense of 1-2-3-4-5-6; again delay before the next breath at the expense of 1-2-3-4. After 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

Breathing technique "Fluff"

Imagine that a fluff is hanging in front of your nose at a distance of 10-15 cm. Breathe only through your nose and so smoothly that the fluff does not sway.

Breathing technique "Ball"

Close your eyes and imagine a light ping pong ball. Inhale - and the ball slowly and smoothly rises from the center of your abdomen to your throat. Exhale - and the ball also slowly falls down. Inhale - the ball slowly rises up, exhale - gently falls down.

2. Methods related to the control of muscle tone, movement.

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension, quickly restore strength. In free minutes, rest breaks, master the consistent relaxation of various muscle groups. Since it is not possible to achieve complete relaxation of all muscles at once, you need to focus on the most tense parts of the body.

Exercise to relax various muscle groups.

Sit comfortably, if possible, close your eyes; breathe deeply and slowly; walk with your inner gaze throughout your body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often there are mouth, lips, jaws, neck, nape, shoulders, stomach); try to tighten the clamps even more (until the muscles tremble), do it while inhaling; feel this tension; abruptly relieve tension - exhale; do this several times. In a well-relaxed muscle, you will feel the appearance of warmth and pleasant heaviness. If the clamp cannot be removed, especially on the face, try to smooth it out with a light self-massage in a circular motion with your fingers (you can make grimaces).

Exercise "Vessel with liquid"

Take a comfortable position. Close your eyes and begin to imagine that a stream of warm, viscous liquid of gold or silver color begins to flow into your heels through the soles of your feet (or from the top of your head). Your body is an empty vessel, into which this liquid is poured from outside with pleasant sensations of warmth and heaviness. These representations must be accompanied by real sensations of warmth and heaviness. The muscles become sluggish and relaxed.

Exercise "Wave of relaxation"

Take a comfortable position, imagine that a wave of relaxation is going along your body. It is very similar to the sea wave that rolls over you when you are sitting on the seashore. Only the wave of the sea flows around you, and the wave of relaxation passes right through you. Pass through yourself a few waves of relaxation, and all the muscles of your body will weaken, become sluggish and soft. At first, until you achieve a steady feeling of a wave of relaxation passing through the body from top to bottom, this exercise should be performed while sitting or lying down. Then these sensations can be evoked in any position.

3. Methods associated with the impact of the word.

It is known that "the word can kill, the word can save." The second signaling system is the highest regulator of human behavior.

Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psycho-physiological functions of the body.

Self-hypnosis formulations are built in the form of simple and short statements with a positive orientation (without the “not” particle).

Self orders. A self-order is a short, curt order given to oneself. Use a self-order when you are convinced that you need to behave in a certain way, but are having trouble doing it. “Talk calmly!”, “Silence, be silent!”, “Stop!” - it helps to restrain emotions, behave with dignity, comply with the rules of ethics and the rules of working with people. Formulate a self-order. Mentally repeat it several times. If possible, repeat it out loud.

Self-programming.

In many cases, it is advisable to "look back", recall your successes in a similar position.

• Think back to a time when you faced similar challenges.
• Formulate the text of the program, to enhance the effect, you can use the words "exactly today":

“Just today, everything will work out for me”;

“Just today, I will be the most calm and self-possessed”;

“Just today, I will be resourceful and confident”;

“It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of endurance and self-control”

• Mentally repeat the text of the program several times.

Self-approval (self-encouragement)

People often do not receive positive assessments of their behavior from the outside. This, especially in situations of increased neuropsychic stress, is one of the reasons for the increase in nervousness and irritation. Therefore, it is important to encourage yourself. In the case of even minor successes, it is advisable to praise yourself, mentally saying: “Well done!”, “Clever!”, “It turned out great!”. Find an opportunity to praise yourself during the working day at least 3-5 times.

4. Methods associated with the use of images.

The use of images is associated with an active influence on the central nervous system of feelings and ideas. We do not remember many of our positive sensations, observations, impressions, but if we awaken the memories and images associated with them, we can relive them and even strengthen them. And if we act on consciousness with a word, then images, imagination give us access to powerful subconscious reserves of the psyche.

To use images for self-regulation, resort to the following:

Specially remember situations, events in which you felt comfortable, relaxed, calm - these are your resource situations. Do this in the three main modalities inherent in man. To do this, remember visual images, events (what you see: clouds, forest, flowers); auditory images (what sounds do you hear: birds singing, stream murmur, rain, music); sensations in the body (what you feel: the warmth of the sun on your face, splashing water, the smell of flowering apple trees, the taste of strawberries).

If you feel tension, fatigue, sit comfortably, if possible, closing your eyes; breathe slowly and deeply; remember one of your resource situations; engraft it again, remembering all the visual, auditory and bodily sensations that accompanied it; stay in this situation for a few minutes; open your eyes and get back to work.

Imagine a conflict situation, trace what sensations arise in your body. Often in such situations there is an uncomfortable condition behind the sternum (pressure, compression, pulsation). Close your eyes, look with your inner gaze into the sternum and imagine a raging "sea of ​​fire" of emotions. Now visually smooth this sea to an even mirror. What do you feel now? To try one more time.

Of course, the misfortunes of loved ones, social disasters, failures in work, and one's own mistakes cannot but upset a person. But such failures should not be regarded as irreparable catastrophes. What can be corrected. But no - and there is no trial, as the people say. There is great wisdom in the saying: “Lord, give me the strength to change what I can change, patience to accept what I cannot change, and intelligence to distinguish one from the other.

5. Ways to activate the resource state.

Being in a resource state, you will be able to act much more effectively in a conflict situation, while maintaining both your own health and the health of those around you. For example, you are driving in a vehicle in a great mood, sudden braking - and a massive man steps on your foot. What are you doing? (Benevolently, with humor, we get out of the situation.) And now you are endlessly tired, bags are pulling your hands. You've been stepped on. How do you react? (We scream, we get offended, we get angry. We even shed a tear.) What's the difference? In a resource state.

I offer an exercise that will help activate your resources. Remember that skills and abilities arise with repeated repetition. When you feel anxious, angry, you are likely to act impulsively and do things that are actually the exact opposite of what you really want.

So let's take a few minutes to put ourselves in the state most suitable for achieving a positive result, that is, a state of peace.

Exercise "Float".

Imagine a stormy sea, a storm, a hurricane washing away everything in its path, powerful waves of waves. Suddenly, your eyes catch a float that goes under the water and again emerges on the crest of the wave. Imagine that you are this float, and the stormy sea is your life. Waves of adversity roll over you, but you are unsinkable. You float to the surface again and again. Your confidence and your luck fill this float and push it to the surface. Finally, the sea, which did not overcome you, calms down, the sun peeks out from behind the clouds, and you - a float - are filled with the sun's rays of good luck. You survived another storm in your life and came out victorious. Imagine the next hurricanes of your life, and you too will come out of them a winner, an unsinkable float.

First aid for acute stress

If the situation has changed very dramatically, and for the worse for us, we may develop acute stress. In this case, the first thing to take care of is to gather all your will into a fist and command yourself: “STOP!” In order to drastically slow down the development of acute stress. Next, you need to use your own anti-stress blanks (stress relief tools that have been learned in advance ).
What are these blanks?

Ways to relieve acute stress

1. Anti-stress breathing. Slowly take a deep breath through your nose; at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. It's a soothing breath. Try to imagine. That with each deep breath and long exhalation, you partially get rid of stressful tension.
2. Minute relaxation. Relax the corners of your mouth, moisturize your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts and inner state. It is only natural that you do not want others to know about your stressful state. In this case, you can change your "face and body language" by relaxing your muscles and taking deep breaths.
3. Inventory . Take a look around and carefully inspect the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, without haste, mentally sort through all the objects one by one in a certain sequence. Try to fully focus on this "inventory". Mentally say to yourself: “Brown desk, white curtains, red flower vase”, etc. By focusing on each individual object, you will be distracted from internal stressful tension, directing your attention to a rational perception of the environment.
4. A change of scenery. If circumstances allow, leave the room in which you have experienced acute stress. Move to another where there is no one, or go outside where you can be alone with your thoughts. Mentally disassemble this room (if you went outside, then the surrounding houses, nature) “by the bones”, as in the “Inventory” method.
5. whip hands . Stand with your feet shoulder-width apart, lean forward and relax. Head, shoulders and arms hang freely down. Breathing calmly. Fix this position for 1-2 minutes. Focus your attention on the hands that dangle freely. At the end, very slowly raise your head (so that it does not spin).
6. Change of activity. Engage in some activity - start doing laundry, washing dishes, or cleaning if at home. Put things in order in the workplace, take care of some familiar job responsibilities, which you can "plunge into with your head." Any activity, and especially physical labor, in a stressful situation acts as a lightning rod - it helps to distract from internal tension. It is important that this is not an empty activity (activity for the sake of activity), but the pursuit of a specific goal (wash all the dishes, clean up the working order ...)
7. Music . If music calms you down well, put on something slow. Try to listen to it, concentrate on it (local concentration). Remember that focusing on one thing contributes to complete relaxation, causes positive emotions. Watch your thoughts, do not let yourself think about the problem.
8. Simple intellectual activity. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of complete years by 365, adding one day for each leap year, and add the number of days that have passed since the last birthday). Such rational activity will allow you to switch your attention. Try to remember some particularly remarkable day in your life. Remember it in the smallest detail, without missing anything. Try to calculate how many days this day of your life was.
9. Conversation on abstract topics. Talk on some abstract topic with any person who is nearby: a neighbor, a workmate. If there is no one around, you can make a phone call or chat with someone via the Internet. Conversation is a distraction activity that takes place “here and now” and is designed to force out of your mind the internal dialogue, saturated with stress. Man is a very social being. In a conversation, you can forget about anything.Breathing exercises. Do some breathing exercises. The main thing is that breathing should be rhythmic, measured, slow.