A reminder of how to restore emotional balance. Always a good mood or how to restore and maintain peace of mind

People break up. Everyone has their own reasons for this, it is possible to list them for a long time.

In this article, we will talk about ways to regain peace of mind, because life does not end after a divorce, you need to raise children and not forget about your future.

The most important thing is to realize that events are still happening around, the sun is shining, trees are blooming in spring and no “end of the world” has happened.

The very first step towards this should be a firm ban on endless scrolling in your head of happy and not so memories of the past.

There is absolutely no point in tormenting your friends with stories about how it all happened. To speak out and cry, of course, is necessary, even necessary, in order to draw a line between the past and the present. And say to yourself: “Everything that is done is for the better!”

As soon as we tell ourselves this, our reboot to the positive begins. And even if some images arise in your memory, adamantly stop the running of thoughts, order yourself: “Stop! It's gone, gone forever. I will think of myself, appreciate my present.

Not easy. But probably.

Try to occupy yourself with reading, but not tearful novels, but biographies, interviews famous women. Something similar happened in the lives of many of them, but they did not break down, coped with it and still openly look to the future. Surely among your friends, there are such examples.

Most likely, the one who is now, reading these lines, is in the stage of a divorce, parting, the thought will arise: "It's easy to say ..." I will answer - it's hard to find a person who has not experienced the bitterness of loss!

Remember, there have already been some moments in your life that were very difficult to go through. But they survived!

And it will all pass... This is one of the most wise words ever said by man. It will pass and end.

Time heals all without exception, erasing the details in memory, switching us to today's events. Look around, there are so many things around!

And often nearby, who should not lose their childhood due to the fact that their parents broke up. It is essential to maintain good relations.

Another indisputable truth a bad peace is better than a good quarrel. Our false pride will not lead to anything good. And normal communication will be of great benefit - ex-husband will always help in the upbringing of the child, and will financially try to adequately support.

And if you do not have an extinct look of a woman disappointed in everything, then a new acquaintance will not last long.

And a calm heart will tell you who you should pay close attention to.

And you will understand that life goes on, everything around is good!

Just trust that it will.

And as soon as you put things in order in your head, everything will be so!

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Our fragile mental balance can be disturbed so quickly. It is enough to take the subway once during rush hour. Or sit in line at the clinic with a child. Stress is waiting for you literally at every step.

And the rhythm of life does not spare our mental health at all. Stress and overwork are constant companions of life. By the end of the working day, hands tremble nervously, and the eye twitches treacherously. I want to come home and plop down in bed. There is simply no power left for anything else.

The peace of mind, so necessary for a fulfilling life, is gradually disappearing. Without it, you won't enjoy life anymore. There will be constant disharmony in the soul, as if something is missing. This state of affairs has a detrimental effect not only on the soul, but also on the body.

It has been proven that people with unstable state of mind get sick more often. They are prone to serious cardiovascular diseases, among which is a heart attack. Mental instability threatens with nervous strain, stress and fatigue. None will help.

How to restore peace of mind and begin to enjoy life again? The answer to this question lies in simple things - rest and clear organization of work. With the help of these two elements, you will cope with the mess in the soul.

The fact is that a person often works for wear and tear. He takes on his shoulders a huge ballast of work. This is a common occurrence these days. After all, you also work overtime, do several things at the same time, try to hand over the project on time.

Only in such a working fuse there is one minus - it ends very quickly. You have worked hard, and then apathy sets in. I don’t want to do anything, my nerves are completely disheveled. There is only one desire in my head - to lie down and forget.

Too intense mental stress and irregular work lead to mental exhaustion. And this state can last for years. You will go to work, run in soap, trying to complete the task on time. And hate this job with all your soul.

Psychologists advise giving yourself a break. At least a small one. Wear and tear does not lead to good. Even if you like the profession, it is your hobby and passion for life. You still need to rest.

Even a simple walk around the city during a lunch break can restore peace of mind. So you switch the brain and give it a break. You can just sit at your workplace and meditate with eyes closed.

To restore peace of mind, you need to organize your work very clearly. It is with the preparation of a plan for the next day that your every day should begin. This is such a simple psychological trick that will put your thoughts in order and set you up for work.

You spend your spiritual energy on tasks that only take strength. The plan is necessary for you to organize your work, to identify priority tasks.

Also on peace of mind environment influences: your workplace, lighting, personal space. Even the comfort of the bed affects the mental mood. Try to make your life as comfortable as possible. Remove unnecessary irritants.

Optimize your space. For example, at work, your back often hurts because of an uncomfortable chair. So spend money on normal furniture. Buy yourself a good orthopedic chair so that your sore back does not bother you and does not spoil your mood. Such a simple thing, but how important it is for peace of mind.

Everything that surrounds you should improve your mood. So that you smile and enjoy life from the very morning. Perhaps you miss a bouquet of flowers in a vase or a cup of quality coffee in the morning. Give yourself joy. Yourself, not someone else. To your beloved. Then the soul will begin to rejoice.

Peace of mind is influenced by the people around you. Often, because of a bad team, a person feels moral exhaustion. Take a look at your surroundings. Perhaps there is a person who steals your spiritual energy, the so-called.

Alas, it is not always possible to contact him less. Just try to dose communication with this person. And do not react to his barbs and remarks. When the vampire realizes that his bites do not affect you, he will fall behind and go to look for the next victim.

Take care of your soul, strengthen your spirit. Psychologists believe that sports help to increase mental endurance. He trains willpower, teaches to deal with difficulties. Particularly good martial arts, they have elements of meditation. And it will not be scary to walk through the doorways. You can always fight back.

A person who wants to restore peace of mind has the opportunity to choose the most optimal option for himself. Some restore mental strength through meditation, others splash out negativity in the gym. The third embroider, the fourth is enough to walk.

Choose the option that you like the most. Remember that you need to fight mental turmoil now. Do not put off such an important matter until later. Take care of your soul immediately and live a bright, joyful and beautiful life.

A pathological condition in which the normal movement of muscles, joints and ligaments is disturbed, trembling or imbalance appears, is called ataxia. There can be many reasons for it: injuries, neurological, metabolic and rheumatoid diseases that disrupt the coordination of movements. But the essence is always the same: information coming from the muscles, ligaments and joints to the central nervous system and ultimately to the brain, comes with difficulty, is incomplete.

With ataxia, a person makes awkward movements, feels constant trembling in the muscles, often loses balance and cannot perform those movements that are for healthy people present no difficulty. It is difficult for him to make turns, quickly stop or accelerate, hit the ball, swing or lean. Moreover, it seems an insoluble task to draw a straight line with a pencil or thread a needle. In severe cases, walking, jumping, and a sense of balance are also disturbed.

Under control

The underlying disease should be under the supervision of a physician and maintained with the help of appropriate medications. But therapeutic exercises also play a significant role in recovery from ataxia.

Exercises for accuracy and accuracy. Movements should be slow at first, and then fast, with sudden stops, changes of direction, at the command of the instructor or someone from the family.

“Aiming” training is very important- before an exact prick with a needle, a compass, before a cut with scissors, a knife, before starting a letter, before hitting a ball, a billiard ball, training in hitting index finger to a stationary and then moving target.

After the movement succeeded in simple version, it is repeated under "embarrassing" conditions: the starting position is changed, the mass of the object to be manipulated is increased, it is repeated in the dark. An excellent workout is throwing, pushing, throwing various objects, as well as imitation of these movements. By changing the ball to a stick, stone, spear, inflatable circle, they change the throw distance, the size of the target, the starting position (lying, sitting, standing, on the go). This is how accuracy and accuracy of movement are developed in anticipation of the changing flight of an object. Changing the starting position of the thrower restores the correct relationship between the muscles that perform the opposite movements, and also increases the range of motion in the joints and muscle strength.

Weight training exercises. With trembling in the fingers, they train with a pencil or fountain pen, weighted several times and tied to the forearm. In the hospital, lead semicircular plates are used, attached to the lower leg and thigh. This method leads to the fact that the muscles “send” enhanced signals to the center, while the heaviness mechanically prevents the excessive amplitude of movement, the so-called going off scale at the extreme points.

There are methods of weighting the entire body, they are used to improve statics and walking. The simplest of them is a regular shoulder bag-backpack filled with cargo. The backpack located behind the back and shoulders shifts the center of gravity, changes the axes of the location of the shoulder and hip joints, increases vertical pressure on the joints and limbs.

Exercises to improve coordination of movements. Sometimes the movements in the joint are not limited, but, on the contrary, are redundant, it seems to “wobble”. In such cases, it is recommended to exclude this joint from movements for a while. It is fixed with a short longuet. If it is required, for example, to take an object from the floor and put it on a shelf above the level of the head, then the grip of the object will be carried out by the joints of the hand, and the transfer of the object - by movements of the shoulder joint.

It is also useful to perform a more purposeful action in this position. For example, take the key with your outstretched hand, insert it into the well and open and close the lock. This action can be performed due to movement only in the shoulder and wrist joints. Then, the rigidity of fixation of the joint is gradually reduced so that it gradually and with a greater share of participation is included in the implementation of the listed actions.

Exercises to reduce trembling depend on the disease. To combat trembling, exercises with a short ("instant") method of influence (hit, jerk, jump, click) are used. These actions prevent the development of tremor, change the habitual rhythm and thereby increase the possibility of combating it. In addition, they help to carry out household activities that were inaccessible to the patient due to trembling. Pouring water into a glass, turning pages, using a zipper will be much more effective in "jerky", fast execution.

Walking exercises are most often used for dizziness. The patient is offered, when walking and standing, to increase the area of support by placing the legs shoulder-width or wider, then, on the contrary, put the feet tightly together, use additional support - bars, canes.

Gymnastics for eyeball movements is also useful, it is especially effective for dizziness. It is also recommended to stand, walk with your eyes closed or wearing dark glasses, with headphones, in water, in shoes with extra thick soles, standing and walking on an uneven plane, moving with your back or side forward, walking on a stencil (footprints, lines, landmarks), standing and walking on "high" platforms.

Also useful is training in guessing the shape and purpose of the object blindly, using a tight elastic stocking and knee pads, wristlets, elbow pads during classes: they tightly fit an arm or leg, pressing the skin against the subcutaneous tissue and muscles, and give new information to the muscles and nerves.

The unstable economic situation in the world and problems with a partner, lack of work and lack of funds to support a family - in the conditions of society, almost all people are subject to stress. Some individuals skillfully cope with, directing negative energy in a positive direction. Others fall into depression, from which it is quite difficult to get out on their own.

The loss of harmony between consciousness and body is fraught with global implications affecting health. In order to prevent the occurrence of problems and the deterioration of well-being, it is important to ask the following questions in time: How to restore peace of mind? Is it possible to get rid of the internal imbalance? How to find harmony?

Signs of chronic stress and internal imbalance

It is of paramount importance to correctly and timely diagnose the presence of mental imbalance in a person.

A similar state in psychology is characterized by a disease with the following behavioral and emotional symptoms:

Unreasonable manifestations of anger and anger.
Unreasonable resentment.
Excessive emotionality and fussiness.
Lack of motivation and desire for self-improvement.
Prolonged depression.
Decrease in the level of concentration of attention, absent-mindedness and sloppiness.
A sharp decrease in performance.
Deterioration of memory, perception of new information and brain activity.
, dissatisfaction with lifestyle.
Apathy to communicate with others, isolation and escaping from the inside.
Weakness and lethargy, accompanied by a feeling of weariness.
Loss of interest in world events.
Pessimistic moods and negative thoughts are reasons to think about your chronic stress.
Lack of appetite and a decrease in the level of interest in your favorite activities.
Unreasonable feeling of anxiety and fear, regular.
Causeless coldness to a partner, manifested in the loss of sexual desire.
Violation of the usual daily routine, accompanied by insomnia.

The human body has the ability to regenerate and restore at the genetic level. Your task is to detect the problem in time, enlisting the desire to find a way out of the current situation.

Effective methods for restoring peace of mind

Restoring peace of mind is easy. The main thing is to want to enjoy the pleasures of life again. If you want to get rid of a mental illness, then it is important to be guided in solving the problem by the following rules:

Get ready to change your habitual lifestyle. Be patient and learn to perceive current events from a positive point of view.
Learn Indian techniques for finding inner harmony. Meditation helps to move away from pressing problems, secluded in one's own mind. Popular among lovers of Ayurvedic techniques breathing exercises"Pranayama".
Realize the fact that life consists of "white" and "black" stripes. If you add rationality to your worldview, it will be easier to perceive ongoing events.
Write down on a piece of paper 3-5 meaningful actions that you are proud of. Frame your creation in an elegant frame and hang it prominently in your bedroom. Remind yourself of past "victories" by stopping daily at a homemade painting.
with a loved one - another actual way get rid of depression. Tell a friend or spouse about the problems that are bothering you. Share your innermost thoughts, open up and accept support, accompanied by parting words.
Learn to be inactive. Sitting at the window, watch passers-by, talk about their behavior, distracting yourself from me.
Write down negative thoughts on paper, freeing your mind from negative energy. Throw away or burn a piece of paper that contains pressing problems without a shred of regret.
Fantasize without limiting your imagination to the limits of decency and morality. Visualize your wildest dreams by imagining the possibility of such events happening.
Do charity work helping people and animals in need. You don't have to be a millionaire to do a good deed. Mercy is shown in a bowl of food for a stray dog or a warm blanket donated to a newborn shelter.
Don't forget about physical activity, because with the help of sports you can quickly and without harm to health get rid of negative thoughts and negative energy. Sign up for gym or enjoy a run while exploring the region's landscaped attractions.
Imagine that you are constantly inside a special protective ball that protects you from negative thoughts and negative energy.
Place your palm on your chest, feel the rhythm of your heart. Life beating inside can take on a completely different image. The main thing is to make an effort for this and want changes.
Try to remain calm and cool in stressful situations. With the help of decisive action and rational thinking, you can quickly and without harm to your own reputation get out of the water "dry". Have you been asked? Prepare universal answers in advance, preventing an awkward moment from arising.
Think about what you can be grateful for. Don't be dramatic by making a list like this. Life, close people, a warm jacket, a roof over your head, hot and hearty meal There are many reasons to say "thank you".
Get rid of bad habits looking at everyday things from a new angle. Taste characteristics food will change significantly if you stop smoking cigarettes.
Try to rationally evaluate current events. Take a look around, identifying objects with characteristic names. The reality is much simpler than it seems at first glance.
Feel free to smile. The manifestation of sincere positive emotions will not cause disgust or negativity in society, but on the contrary, it will contribute to a positive mood.
Look at your own problems from the outside. Imagine that a friend or spouse approached you with an identical question. What would you do? Solutions are on the surface.
Do not neglect the services of professional massage therapists and chiropractors. allows you to relax not only physically, but also spiritually.
Learn to tell people "No" if you really don't want to help them. Show responsiveness only in those situations where you really can not do without your help.
Watch your diet. The daily menu should include a large number of water and biologically active substances contained in useful products nutrition. Consult a nutritionist if you want to improve your own health by changing the list of your usual meals.
Accept your successes and failures as accomplished events. Do not jump higher than the "head" - it is more painful to fall from there. However, strive for self-improvement, adequately assessing your capabilities and skills.
Read, captivating consciousness and awakening the imagination. Literature develops associative thinking and helps to distract from problems.
Go shopping and enjoy your shopping. Do not answer during the "shopping" phone calls, focus on purchasing goods.
Forgive people, and anger, destroying your own consciousness.
Meet with friends or relatives to enjoy pleasant memories while stepping away from pressing problems.
Listen to soothing music that will help you calm down and tune in a positive way.
Realize that in order to restore peace of mind, you will have to re-enjoy the events of the past and look forward to the upcoming adventures.

Answer urgent questions at once, improve your social status, to instantly improve relations with a loved one and unexpectedly get a position in a company - these are the immediate goals, but not the problems that make it worth it. It is impossible to change the realities in one day, but it is possible to revise the worldview on the events taking place.

And restoring peace of mind is not as difficult as it might seem at first glance! Enough to know how it works. And then to remain calm in almost any situation will become an automatic habit.

As you know, emotions are always on guard of our well-being and make it clear when we deviate from the path to happiness, success and harmony. Therefore, it is so important to constantly or at least periodically give an account of what state you are in, what feelings and emotions are prevailing in you now.

And in order to restore peace of mind, it is necessary to realize that we are not puppets in someone's hands, but free-thinking beings, i.e. others are not to blame for our happiness or unhappiness. This statement is true for all adults and mature personalities. And this approach makes it possible to independently change your mood if you do not like it.

Parable "Let go for a while." At the beginning of the lesson, the professor raised a glass with some water. He held this glass until all the students paid attention to it, and then asked:

How much do you think this glass weighs?

50 grams! 100g! 125 grams! students assumed.

I don’t know myself,” the professor continued, “to find out, you need to weigh him. But the question is different: - what will happen if I hold the glass like that for several minutes?

Nothing, the students replied.

Okay. What happens if I hold this glass for an hour? the professor asked again.

Your arm will ache, one of the students answered.

So. And what will happen if I keep the glass all day in this way?

Your hand will turn to stone, you will feel a strong tension in your muscles, and even your hand may become paralyzed, and you will have to be sent to the hospital, - the student said to the general laughter of the audience.

Very well,” continued the professor imperturbably, “however, has the weight of the glass changed during this time?

Then where did the shoulder pain and muscle tension come from? The students were surprised and discouraged.

What do I need to do to get rid of the pain? - Asked the professor.

Put down the glass, - came the answer from the audience.

Here, - the professor exclaimed, - the same thing happens with life's problems and failures. If you keep them in your head for a few minutes, that's fine. You will think about them for a long time, you will start to experience pain. And if you continue to think about it for a long, long time, then it will start to paralyze you, i.e. You won't be able to do anything else.

Let's get back to specific steps to restore peace of mind. What needs to be done and in what order. First, you realized what state you are in now, and took responsibility for what is happening into your own hands. Secondly, they most accurately named the emotion that is now dominant. For example, sadness or anger. We will not say now who or what caused negative emotions, it is more important that they exist.

And the primary task, in any situation, even at first glance, seemingly dead-end or hopeless, is to restore calm, to maintain positive attitude.

Life is a comedy for those who think and a tragedy for those who feel. Marty Larney

Because only in this state appears the ability to discern the slightest favorable opportunities, the chance to use the current situation to your advantage, and in general, to work as productively as possible, make the right decisions, and correct your further steps. Yes, and, you see, stay in good, positive mood just nice.

The only thing is, keeping a positive attitude does not mean closing your eyes to what excites you. There are exceptions when banal inaction can give the best results, solve the problem. But in most cases, the best option after all, there is a reasonable level of concentration, concentration on the task at hand.

Parable " Golden mean” Crown Prince Shravan, encouraged by the example of the enlightened followers of the Buddha, decided to become a monk. But soon the Buddha and the rest of the disciples began to observe that he rushed from one extreme to another. The Buddha never asked his disciples to go naked, and Shravan stopped dressing. In addition, he began to engage in self-torture: they all took food once a day, but Shravan began to eat every other day. He soon became completely emaciated. While others meditated under the trees in the shade, he sat under the scorching sun. He used to be a handsome man, he had a beautiful body, but six months had passed and he was unrecognisable.

One evening the Buddha came up to him and said:

Shravan, I heard that even before the initiation, you were a prince and loved to play the sitar. You were a good musician. That's why I came to ask you a question. What happens if the strings are loosened?<

If the strings are loosened, then no music will come out.

What if the strings are pulled too hard?

Then it is also impossible to extract the music. The tension of the strings should be medium - not loose, but not too tight, but exactly in the middle. The sitar is easy to play, but only a master can tune the strings correctly. There needs to be a middle ground here.

That's what I wanted to tell you, watching you all this time. The music that you want to extract from yourself will sound only when the strings are not loosened or overtightened, but right in the middle. Shravan, be a Master and know that excessive exertion of strength turns into excess, and excessive relaxation into weakness. Bring yourself into balance - the only way you can achieve the goal.

What specifically needs to be done in order to restore peace of mind? First, find the antipode, the name of the antonym of the negative emotion - for example, on Robert Plutchik's Wheel of Emotions. This positive emotion is your goal for now. Suppose now it is necessary to neutralize sadness. Therefore, “the purpose of your appointment” is joy, or, for example, in the case of anger, calmness.

Now it is necessary to indicate the “path of your following”, for a situation with sadness, it will be like this:

Sadness - slight sadness - indifference - quiet joy - joy.

So, we know where we are going and the main transit points. Now, remember (and for this, of course, you need to constantly keep in touch with your mental well-being, mood and know what events or actions on your part cause you to have the appropriate emotions) when you most often experience the corresponding emotions. In other words, what causes you mild sadness or quiet joy. For example, listening to certain music or walking, or calling a specific person, or reading books on a certain topic, a story from the life of your friend or any other person that is somewhat reminiscent of yours, meditation, audio practice, etc. There are many options, and the more you can name them and more accurately imagine what your actions cause the corresponding emotional state, the better. The more perfectly you manage yourself, the less independent of the mood and actions of other people.

After making sure that you have reached an intermediate point on your path to joy, go to the next sub-item and so on until you reach the desired target state-mood.

Let's consider a slightly different case. Suppose you are aware that you are worried or alarmed about something, but it is difficult for you, due to feelings or for other reasons, to call the emotion “by name”. Remember, any emotions, both positive and negative, cause certain sensations in our body.

In other words, the emotion is objectified, now it is already material. Most likely, the heart will not break due to parting with a loved one, but it is quite possible to feel pain in the chest. Or feel real dizziness from both joyful excitement, anticipation of something very pleasant, and hitting your head on the door frame.

Depending on their nature, mental experiences can be transformed in the body either into a feeling of warmth, spaciousness, light and lightness, or into coldness, tightness, and heaviness. It is on the last forms of manifestation of the energy of negative emotions in the body that our next actions to restore peace of mind will be directed.

What should be done?

First of all, evaluate your bodily sensations associated with a negative experience - what do you feel (burning, emptiness.)?
Then be aware of the place of these bodily sensations - where do you feel it (in the head, chest, stomach, back, arms, legs.)?
Next, create a visual and sound (visual and auditory) image of what you feel - what it might look like (cast iron stove, roar of waves ..)?
The next step is to mentally take this material object out of your body and place it in the space in front of you.
And now the most pleasant thing is to remake the "rendered" object from its negative to its positive value. Change the shape (round, smooth), color (recolor colors in calm, create a harmonious color scheme), make it light, warm, pleasant to the touch, give the sound the volume and tone you need.
Now that you like what you ended up with, return the image you changed to yourself and dissolve it in the depths of your body. Feel how your experiences have changed, become aware of new positive emotions.

The image is the language of the unconscious. Its task is to concentrate energy. The nature of the image determines the quality of the energy. By changing it, you change the energy basis of the experience, that is, its very essence, turning negative emotions into positive ones. By the way, scientists (and not just the creators of the film The Secret) are sure that in the same way it is possible to influence the work of organs that are not directly subordinate to us, for example, heartbeat, digestion and hormonal regulation, etc. Using the body-mind connection, one can train (with enough effort, patience, and perseverance) to voluntarily change blood pressure or reduce acid production that leads to an ulcer, as well as do dozens of other things.

In the event that for some reason the above exercise cannot be performed, and you need to calm down immediately, do the following. This is a more simplified version of the previous method and will require less concentration.

Researchers have found that the best visual image to relieve tension and return to a calm state is to combine a picture of water and white color.

Close your eyes and imagine white (precisely white, not transparent!) Water. Mentally track how the "milky liquid" reaches your crown, forehead. Feel a light touch of moisture that flows further - on the eyes, lips, shoulders, chest, stomach, back, thighs, flows down the legs. White water should cover you completely: from head to toe. Enjoy this state for a few seconds, and then imagine how white water slowly flows down to the floor into a funnel, taking all the troubles with it. Take a deep breath and open your eyes.

To better understand your current state and mood, and to make sure that the next steps are correct or need to be adjusted, the following projective test will help.

Projective technique (tests in pictures). Yin and Yang. Instruction. Take a close look at this complex figure. Try, looking at this picture, to abandon all thoughts and completely relax. Your task is to capture the movement inherent in this figure. In which direction is the figure moving? Draw an arrow. You may not catch any movement, such an opinion also has a right to exist.

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Book: Rehabilitation after fractures and injuries

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Psychological means of recovery

The psyche of a person who has been injured, like any sick person, is subject to significant changes, since the injury can be considered as a stressful situation. Therefore, the outcome of the injury is largely determined by the initial (initial) adaptive capabilities in the course of the disease.

Maintaining the optimal psycho-emotional state of the patient during his rehabilitation after an injury is one of the main tasks of the doctor, since it is the mental attitude of the patient that determines one or another outcome of the injury.

The means of psychological influence on the body are very diverse. Psychotherapy includes inspired sleep - rest, muscle relaxation, special breathing exercises, psychoprophylaxis - psychoregulatory training (individual and collective), comfortable living conditions, and reduction of negative emotions.

Psychological methods and means of rehabilitation have recently become widespread. With the help of psychological influences, it is possible to reduce the level of neuropsychic tension, remove the state of mental activity, restore the expended nervous energy more quickly and thereby have a significant impact on accelerating the recovery processes in other organs and systems of the body. The most important condition for the successful implementation of psychotherapy is an objective assessment of the results of psychological influences. It is necessary to interview patients using a questionnaire to determine the main personality traits.

Autogenic psychomuscular training. Recently, the method of autogenic psychomuscular training has become widespread. The patient needs to tune in to recovery, to a positive outcome of the injury. In the realization of these main installations, the power inherent in auto-suggestion provides invaluable assistance.

Mental self-regulation is the action of a person on himself with the help of words and mental images corresponding to them. It has long been known that a pronounced emotional experience adversely affects the general condition of the body. Thus, words, speech, mental images in an objective way have a positive or negative effect on the functional state of various organs and systems. Among the methods that allow to protect the patient's psyche and build it to overcome stressful situations and depressive states, in the first place, as the psychotherapist A. V. Alekseev points out, is mental self-regulation.

In mental self-regulation, 2 directions are distinguished - self-hypnosis and self-persuasion. A.V. Alekseev believes that the basics of psychomuscular training can be mastered in 5-7 days, if, of course, you take the classes seriously. First, one must be able to “plunge” into a drowsy state, when the brain becomes especially sensitive to words “associated with them” in a mental way. Secondly, we must learn to focus our intense attention to the utmost on what our thoughts are doing at the moment. During this period, the brain is disconnected from all extraneous influences.

There is a two-way connection between the brain and muscles - with the help of impulses going from the brain to the muscles, the muscles are controlled, and the impulses going from the muscles to the brain give the brain information about its functional state, readiness to perform this or that work and are in at the same time, brain stimulants, activating its activity. For example, a warm-up has a stimulating effect on the brain. When the muscles are in a calm state and relaxed, there are few impulses from the muscles to the brain, a drowsy state occurs, and then sleep. This physiological feature is used in psychomuscular training to consciously achieve a drowsy state.

Autogenic psychomuscular training aims to teach the patient to consciously correct some of the automatic processes in the body. It can be used in between exercises during exercise therapy. Autogenic psychomuscular training is carried out in the "coachman's position": the patient sits on a chair, spreading his knees, putting his forearms on his hips so that the hands hang down without touching each other. The torso should not lean forward much, but the back should not touch the back of the chair. The body is relaxed, the head is lowered to the chest, the eyes are closed. In this position, the patient says slowly or in a whisper:

I relax and calm down. My hands are relaxed and warm. My hands are completely relaxed. warm. motionless.

My legs are relaxed and warm. My torso relaxes and warms up. My torso is completely relaxed, warm. motionless.

My neck relaxes and warms up. My neck is completely relaxed. warm. motionless.

My face relaxes and warms up. My face is completely relaxed. warm. motionless.

A state of pleasant (complete) rest.

In the process of mastering autogenic psychomuscular training, the formulas are repeated 2–6 times in a row slowly, without haste.

To relieve feelings of anxiety, fear, you should use a self-regulation formula aimed at relaxing skeletal muscles. This will delay the entry of anxiety impulses into the brain. The self-regulation formula should be as follows: “Attitude towards what is happening to me is calm. full confidence in a favorable outcome and their strength. my focus is entirely on recovery. nothing outside distracts me. any difficulties and obstacles only mobilize my forces. Full mental training lasts 2-4 minutes 5-6 times daily.

For faster recovery, it is recommended to use self-suggested sleep. The patient must learn to put himself to sleep for a certain time and to come out of it rested and alert on his own. The duration of suggested sleep is from 20 to 40 minutes. The self-suggested sleep formula is usually slandered immediately after the psychomuscular training formula: “I relaxed, I want to sleep. drowsiness appears. it gets stronger with every mine, getting deeper. the eyelids become pleasantly heavy, the eyelids become heavy and close the eyes. restful sleep comes. » Each phrase should be mentally pronounced slowly and monotonously.

Psychotherapy includes hypnosis with the suggestion of disgust and the development of a negative reflex to a drug; strengthening the will, creating a mindset for active recovery.

Hypnosis- immersing the patient in a hypnotic state is a common technique that allows you to increase the effectiveness of therapeutic suggestion and thereby achieve the desired therapeutic effect. The technique provides for the observance of a state of rest and comfort, soporific formulas are pronounced in an even and calm voice, sometimes accompanied by more emotional imperative suggestions.

Rational psychotherapy fundamentally different from hypnosis by appealing to the consciousness and reason of a person, to his logic. The laws of logical thinking are used, the individual ability to analyze information and the doctor's professional knowledge for a critical analysis of errors in the patient's logical constructions, the causes of the disease are explained, the relationship between the patient's misunderstanding of the causes of the disease and the dynamics of the disease process is shown, and the laws of logic are taught.

Autogenic relaxation- a method of self-hypnosis, in which, through suggestion, muscle relaxation and self-soothing occur. The effect is complex, depending on the accumulation of the positive action of states of relaxation and on the consolidation of the necessary ideas and sensations suggested to oneself. Autogenic relaxation methods can be used as an addition to the main psychotherapeutic method. Relaxation is understood as a state of wakefulness, characterized by reduced psychoregulatory activity and felt either throughout the body or in one of its systems. The most commonly used methods of autogenic relaxation are neuromuscular relaxation, meditation, autogenic training, and various forms of biologically active communication.

Game psychotherapy and psychotherapy with creativity. Therapeutic methods, in which the scientific understanding of a person is largely associated with the rapid development of psychological sciences, social psychology, personality psychology. Various variants of methods for revealing the psychological and creative capabilities of the individual are being developed in order to distract, switch, calm, enrich the spiritual life. It can be playing business life situations, or an impromptu live game of plot fairy tales, etc. The methodological methods are varied: from active performance, attempts to create your own works, training in the perception of both the ability to critically assess, and the possibility of its public formulation and upholding, to more passive roles of spectator, listener, accomplice, fan.

Emotional stress psychotherapy. A system of active therapeutic intervention that forces the patient to reconsider and even radically change his attitude towards himself, his morbid condition and the surrounding microsocial environment at an extremely high emotional level. Psychotherapy is more like a surgical operation than a balsamic dressing. Treatment is carried out by strengthening and developing the ideological, spiritual positions and interests of the patient, accompanied by an effort to awaken these high interests and aspirations, to oppose interest and enthusiasm for painful symptoms and often associated with it a depressed, depressive or apathetic mood.

Punctures and blockades for injuries of the musculoskeletal system Occupational therapy

Update static data: 05:44:18, 01/21/18

Psycho-emotional stress - burnout of the soul

Psycho-emotional stress is a critical condition of a person who is exposed to excessive emotional and social overload. This concept refers to the adaptive capabilities of the psyche, which are necessary for an adequate response to changes in the surrounding world (positive and negative).

In difficult life situations, internal resources are gradually exhausted.

If for a long time a person does not have the opportunity to relax, switch attention from a traumatic situation, a kind of burnout of the soul occurs.

Aspects characterizing the concept of psycho-emotional stress:

a decline in physical strength (faults in the nervous system lead to serious consequences for the whole organism);
the emergence of a feeling of anxiety, growing within 2 days (changes in the functioning of the brain, excessive production of hormones - adrenaline, corticosteroid);
emergency operation of the body (at the mental and physical level);
depletion of physical and mental strength, culminating in a nervous breakdown and turning into acute neurosis, depression and other psychological abnormalities.

Modern psychology describes the concept of psychogenic stress as a set of emotional and cognitive reactions of a person to a certain life situation. The sources of stress can be both real traumatic events (death of a loved one, natural disaster, war, job loss), as well as an excessively negative perception of various circumstances by a person in his own life.

Psychology to help - what to do when strength is at its limit?

Popular psychology helps to cope with stress, the causes of which lie in a distorted perception of reality, inability to regulate one's own emotions (express them in an appropriate way, restore peace of mind). If the psychological state allows you to work (albeit in a less efficient mode), gain knowledge and strive for self-improvement, then it will be enough to study the aspects of the formation of emotional stress and methods of dealing with it in order to bring yourself into a harmonious state on your own.

symptoms are felt as emotional burnout, loss of taste for life;
catastrophically reduced performance;
the state of global fatigue is observed from the very beginning of the day;
disturbances in the cognitive (mental) sphere are manifested - memory, concentration of attention, ability to analyze, etc. are deteriorating;
there is an acute psychological imbalance (a person ceases to be the master of himself);
emotional reactions to any events become excessively aggravated (aggression, anger, desire to escape/destroy, fear);
joylessness, up to despondency and disbelief in changes for the better, becomes a permanent, background state.

Clinical psychology and competent professionals will come to the rescue, which will help to normalize the physical and mental state. First, the impact is on the symptoms of stress (reducing their intensity), then on the causes of their occurrence (complete elimination or reduction of the degree of negative impact).

Psychologists and psychotherapists make it possible to identify all aspects of the occurrence of psychoemotional disorders and help a person to better manage his psyche, increasing adaptive skills.

In advanced cases, the psychological state is so deplorable that it is on the verge of neurosis or clinical depression. A person needs medical treatment, which only a psychiatrist has the right to provide.

Psycho-emotional state - the basis of personal health

The human psyche has an extremely complex structure, so it can be easily unbalanced due to the impact of various adverse factors.

The main causes of mental disorders are:

cognitive disorders;
emotional overload (psychogenic stress);
physical illnesses.

The concept of psycho-emotional state means the totality of emotions and feelings experienced by a person. This includes not only what a person is experiencing "here and now", but also a wide range of mental scars from old experiences, repressed emotions and unfavorably resolved conflicts.

Detrimental effect on mental state

The most striking characteristic of a healthy psyche is the ability to independently experience life's difficulties. The reasons for failures in the mechanism of self-regulation can be very diverse. Each person is undermined by a certain situation that is important in his mind. Therefore, the concept of psycho-emotional stress is always associated with the interpretation and evaluation of a person's own life.

The principle of destructive influence is simple:

bring the negative emotions of a person to the maximum limit (boiling point);
provoke a nervous breakdown or the inclusion of an emergency braking mode (apathy, emotional burnout, mental devastation);
exhaust emotional reserves (memories of positive emotions).

The result is psychological exhaustion. It is important to remember that the impoverishment of the emotional sphere is always accompanied by violations of the logical-semantic, cognitive area of the psyche. Therefore, recovery methods always involve an integrated approach to the triad: “body-mind-soul” (harmonization of their interaction).

Common causes of psycho-emotional overload

Psycho-emotional stress occurs in two situations:

The occurrence of an unexpected negative event in the life of an individual.
Long-term accumulation and suppression of negative emotions (Example: lifestyle in background stress mode).

The mental health of a person when receiving emotional / sensory stress depends on the scale of the adverse event and the real possibilities of the person (mental, financial, temporary, physical) to cope with it at a given time.

Gender Interaction

The psychological health of a person directly depends on the realization of one of the most important needs - to love. The search for a partner begins with the state: "I want to receive love", and the creation of a family - "I want to give love." Any failures and delays in this area cause a powerful emotional imbalance.

Death of loved ones

The loss of significant social connections destroys a stable mental state and exposes a person to a rigorous revision of his own picture of the world. Life without this person seems faded, devoid of meaning and hope for happiness. Others can see vivid symptoms of depression or neurosis. A suffering person needs competent psychological help and support from loved ones. The greatest risk of getting a nervous breakdown, the formation of suicidal behavior, entering a state of clinical depression or the manifestation of psychiatric abnormalities, are introverts who have a small social circle and do not receive help from the environment.

Childhood psychological trauma

Children are completely dependent on adults and do not have the opportunity to fully express their emotions and protect their own identity. The result is a mass of repressed resentment and negative emotions. The causes of most chronic diseases lie in the psycho-emotional stress experienced in childhood. Psychoanalysis and humanistic psychology deal best with old childhood traumas.

Unsuccessful passage of age crises

Unsuccessful passage of the boundaries of age development or getting stuck on them (the concept of "Peter Pan", the syndrome of the eternal student) generates large-scale intrapersonal stress. Often the symptoms are so acute that they completely immobilize the volitional and energy resources of a person. Then psychology and the centuries-old baggage of human knowledge about emotions and emotional stress come to the rescue.

frustration

The concept of "frustration" means "disorder of plans", when a person finds himself in a situation (real or imagined), where it is impossible to satisfy the needs that are significant at the moment. In a narrower sense, frustration is understood as a psychological reaction to the inability to get what you want. For example, a person lived for many years for the sake of achieving one goal, but at the very last moment the bird of happiness fluttered out of his hands.

Prolonged physical illness

The psychology of the 21st century pays special attention to psychosomatic diseases, including more than 60% of existing diseases among them! The influence of the psyche on physical health cannot be overestimated - the popular saying: "A healthy mind in a healthy body" is confirmed by numerous scientific studies.

It is enough to eliminate destructive emotional experiences for a person to recover even with a serious, chronic illness.

The power of breath. (How to restore your emotional state in a situation of severe stress)

When stressed, we seek to avoid traumatic emotions and reflexively tighten the abdominal muscles. Strong tension in this area blocks emotional impulses and after this, the diaphragm contracts, which prevents you from taking a full breath. If such a reaction is repeated again and again, then it becomes chronic and begins to be held reflexively. Breathing becomes shallow, and sometimes a person begins to involuntarily hold it. As a result, the natural activity of respiration decreases, the supply of oxygen to the body and energy production are limited. If we avoid living our emotions and feelings during stress, then they seem to be "stuck", "squeezed" by the breath inside. A huge amount of energy is spent on holding them, and then we begin to feel that we lack vital energy.

By practicing breathing techniques, we restore the spontaneous flow of energy, thereby improving both the physical and emotional state.

1. Exercise for quick recovery in situations of great stress

It is performed sitting or standing. Focus on the process of exhalation. The duration of this exercise is minutes.

Make a deep exhalation (to the end, draw in the stomach) and hold your breath until the breath “breaks through”.

Let the calm rhythm of your breathing recover and repeat this technique 2-3 more times.

This is usually enough to bring balance even under deep stress.

2. Exercise to improve the emotional state and normalize the functions of the whole organism

1) Take a deep smooth breath with a delay at the height of the breath for 1-2 seconds and a calm smooth exhalation.

2) Inhale and hold your breath for 10 seconds, followed by a jerky exhalation.

Note. Do this exercise until the emotional state normalizes.

3. Exercise to relieve attacks of anxiety, fear, irritation

Performed until stabilization of the emotional state

Sitting on a chair, place your feet shoulder-width apart, rest your elbows on your knees. Men clench their right fist, and clasp it with their left palm. Women, on the contrary, clench their left fist, and clasp it with their right palm. Rest your forehead on the hands folded in this way. For 1-2 minutes, try to focus on something pleasant.

After that, proceed to the exercise.

Breathing is slow. It is important not to force the breath, while maintaining its natural speed. Start a smooth breath and, having made 60-70%, hold your breath for 1-2 seconds and just as slowly and smoothly continue and finish the breath.

Then the inhalation without holding the breath passes into the exhalation and so on. Inhalation is gradual. Inhale, hold, continue inhaling and exhale.

This exercise can also be used to relieve excessive appetite, which contributes to the normalization of weight. In this case, it is recommended to do it a minute before meals (or instead of it, when "zhor" wakes up).

Note. If the exercise is performed by a person prone to internal bleeding, then the exercise should be performed at 60-70% of the maximum inhalation and, accordingly, a pause in breathing should be done earlier.

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