Ways to quickly relieve psycho-emotional stress. The occurrence and treatment of emotional stress
muscle clamp- this is a state of chronic tension of the entire muscle, and more often the muscle group responsible for the expression of emotion.
Synonyms: muscle spasm, muscle shell, muscle block.
Muscle clamps are the cause of many troubles and their indicator. The more muscle clamps, the faster a person gets tired, the more negative he has, the poorer and more monotonous emotional life. (See the article Development of the emotional sphere of personality).
Not every muscle tension can be called a clamp. Normal muscle contraction can meet current needs and stop in time. Unlike normal muscle contraction, muscle clamping exists long time after the situation that gave rise to it, it is difficult to consciously relax and intensifies in response to some emotional stimuli.
Those spasms and clamps that are usually talked about and with which they work psychologists- these are spasms of the "first degree of neglect" - they are not accompanied by a loss of innervation and serious changes in muscle tissue - that is, in this case, muscles and nerves fibers function normally, but the brain gives incorrect commands to control the muscle tone of the spasmodic area. In such situations, intensive psychological training allows you to straighten a person's brains and thereby solve the problem. But unfortunately, there are also clamps of the "second degree of neglect", in which the innervation of the affected area is seriously disturbed and the muscle fibers partially atrophy.
Muscle clamps and the formation of fears
If some situation caused in the soul - that is, in the body - a reaction of fear, this means that somewhere in the body there was muscle tension. Most often, in response to fear, muscle tension occurs in the collar zone (the head is pressed into the shoulders), in the area of \u200b\u200bthe diaphragm (breathing stopped), in the muscles around the eyes (glazed eyes) and in the hands (hands tremble). If the fear reaction is repeated or lasts (sometimes it stretches for hours, days and even years), muscle tension turns into a muscle clamp: a storehouse of fear. If a muscle clamp has formed in you according to the pattern of fear, you begin to feel fear even when nothing terrible is happening around you, just the memory of the body works in you, forming a general feeling anxieties and a sharp feeling of fear when something that looks like a dangerous situation appears near you. And where a person "with a clean body" will not be scared (or the fear will be weak, easily overcome), a person with heavy muscle clamps will be seriously scared, sometimes to the point of nausea and complete paralysis of the body.
Muscle clamps in children
The body of even a newborn child is not completely free from clamps - from birth, almost every person receives his own unique set of birth injuries and defects in the period of fetal formation, which are immediately overgrown with muscle spasms that balance them. All these things affect the further development of the character and abilities of the child along with genetics, but, unlike genetics, they can be corrected. True, the methods here are quite specific - massage, stretching, manual therapy and all that. And you need to start even before the onset of Pregnancy - adequate physical preparation of the mother can significantly reduce the number of birth injuries and birth defects in the baby.
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Engaging in special theatrical games and performing special exercises involves solving the following tasks:
- Development of motor abilities of children (dexterity, mobility, flexibility, endurance);
- Development of plastic expressiveness (rhythm, musicality, speed of reaction, coordination of movements);
- Development of imagination (ability for plastic improvisation).
A necessary condition for solving these problems is the ability to control your body, the so-called muscular freedom. In children, the absence of these skills manifests itself in two forms: as an overstrain (“clamp”) of all or individual muscle groups, or as excessive looseness, swagger. Therefore, special exercises are needed in alternating tension and relaxation of various muscle groups, up to complete relaxation of the whole body, lying on the floor.
When conducting collective educational games and exercises, it is necessary to create a fun and relaxed atmosphere, to cheer up squeezed and constrained children, and not to focus on mistakes and mistakes.
Universal workout.
All muscles need to be equally prepared for work. It is preferable to divide the warm-up into warm-ups by levels:
- Head, neck:
- Shoulders, chest:
- Belt, hip part:
- Legs, hands.
1. Head, neck
Exercise 1
Starting position: standing, the body is relaxed.
1 - the head falls on the chest, the muscles of the neck are tensed as much as possible.
2 - the head returns to its original position.
3 - tilt your head to the right.
4 - starting position.
6 - starting position
7 - tilt your head to the left.
8 - starting position.
Exercise 2
Starting position: standing, the body is relaxed. On the count of “one”, the head drops to the chest. Without returning to the starting position, at the expense of “two”, “three”, “four”, throw the head to the right, back, left. Repeat 4 times on one side and the other.
Exercise 3
Starting position: standing, the body is relaxed. The head smoothly “shifts” to the sides, describing a circle, while the performer slowly squats. When standing up slowly, the head describes a circle in the other direction.
2. Shoulders, chest:
Exercise 4
Starting position: standing, the muscles are as relaxed as possible.
1 raise your shoulders up.
2 bring your shoulders forward.
3 move down.
4 take back.
Repeat four times.
Exercise 5
Starting position: standing, muscles relaxed.
Movement according to the scheme: cross. Square, circle. And shift parallel to the floor.
CROSS. It is carried out both horizontally and vertically.
HORIZONTAL CROSS: forward - center - right - center - back - center - left - center.
VERTICAL CROSS: up - center - right - center - down - center - left - center.
SQUARE: forward - right - back - left.
3. Belt, hip part:
Exercise 6
The starting position of the legs is shoulder width apart, the feet are parallel to each other.
Tilts forward, to the right and left side When leaning forward, the back should be even slightly arched. When standing up, the back bends in the opposite direction, similar to a “hump”. When tilted to the right and left sides, the shoulders are deployed parallel to the floor, the legs remain in their original position.
Exercise 7
Warm-up of the hip part (pelvis)
The main types of movements;
- Back and forth;
- From side to side;
- Raising the hip up (moves the outer front side of the hip joint)
Movement technique:
- When moving forward, the pelvis rises slightly and is sharply sent forward. When moving back, the lower back remains in place. The knees are bent and pointing straight forward (it is very important to keep the knees still while moving).
- Side-to-side movement can be of two types: simply moving from side to side, without raising or lowering the pelvis, or moving in an arc (semicircle). Such a movement is usually used during the swing swing of the pelvis from side to side.
- Option for the development of coordination of movements.
During the execution of the movements, connect the movements of the head.
The hips go forward - the head goes down, the hips go to the side - the head leans to the right or left side, the hips go back - the head leans back.
4. Legs, hands.
Exercise 8
Starting position: squat down, stretch the right straight leg to the side. At the expense of “one - two”, smoothly transfer the body weight to the right leg; pull out the left. When shifting body weight from foot to foot, you need to stay as close to the floor as possible. At the expense of “three - four”, bend your arms at the elbows, put your elbows on the floor near the leg, on which the weight of the body is transferred.
Exercise 9
"Palm"
Target: Tighten and relax alternately the muscles of the hands in the hands, elbows and shoulders.
You can help the child to relax and feel the possibilities of his body with the help of a variety of rhythmoplastic theatrical exercises and games.
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9.09.16
Raising a child to be stress-resistant
We live in an era of major advances in biology and medicine. Diseases that in the past claimed tens of thousands of lives have been overcome in various countries. Epidemics of such deadly infections as plague, smallpox, cholera, and typhus have practically ceased; mortality from many other infectious diseases and tuberculosis has significantly decreased, the percentage of infant mortality is decreasing, poliomyelitis has been defeated, the technique of surgical interventions for serious surgical diseases has increased, and an opportunity has appeared for successful transplantation of vital organs, including the heart.
But in general, the incidence has not decreased. From year to year in different countries the number of clinics, hospitals and polyclinics is growing, and yet they are constantly lacking. The structure of morbidity has changed significantly. The place of severe infections was taken by diseases that are often called "diseases of civilization" in everyday life. These include hypertension with all its formidable complications, up to stroke and heart attack, angina pectoris, tumors, peptic ulcer of the stomach and duodenum, bronchial asthma and other diseases of an allergic nature, eczema and neurodermatitis, as well as alcoholism and drug addiction. Most of these diseases are classified as so-called psychosomatic(soma is Greek for "body"). This term means that the changes that occur during these diseases in the internal organs and systems of the body (cardiovascular, gastrointestinal, respiratory), doctors associate with more or less prolonged emotional stress (in the form of fear, longing, hatred, resentment, despair) arising in response to life's difficulties and conflicts - both interpersonal (i.e. between people) and internal. It is internal conflicts that are credited with the main role in the occurrence of neuroses and psychosomatic diseases.
Parents and teachers need to know about this, since many psychosomatic diseases have become "younger" and their causes are rooted in the wrong interaction between older and younger, the consequences of which for the latter can become irreversible.
About the nature of stress
What is internal conflict? It is a conflict between two equally strong but not compatible friend with different needs, between two opposite tendencies of behavior.So, if a person, in order to satisfy some of his egoistic needs (ambition, greed, fear for his well-being, striving for power or sensual pleasures), must commit actions that contradict his ideas about himself as a noble and strong person, actions that can infringe on his sense of honor and justice - he finds himself in a situation of duality, conflict with himself. The need, the very existence of which contradicts the basic educated attitudes of behavior, cannot be satisfied directly in behavior and causes chronic emotional stress.
Another reason for emotional stress is, as we have already written, collisions with external obstacles that prevent the satisfaction of a need that is quite acceptable for a person, or blows of fate, such as the death of loved ones, wars, conflicts.Regardless of for what reasons - external or internal - it is not possible to satisfy an urgent need, a person experiences a state of stress.
The word "stress" is used, apparently, more often than any other scientific term, both in popular literature and in everyday life. However, many of those who widely use this term to characterize their condition or the condition of their loved ones do not always understand its exact meaning and the whole complex of problems associated with this concept.
Since 1936, the concept of stress has been developed by the outstanding Canadian physiologist Hans Selye and his followers in all countries of the world. He determined stress as a specific response of the human or animal body to any demand presented to it; this answer represents tension (Russian translation English word"stress") of all the body's defenses, the mobilization of its resources, and above all the vegetative, nervous and hormonal systems, to adapt to the changed situation and solve life problems that have arisen.
Phases of stress:
G. Selye distinguishes three phases of such an organism's response:
1) alarm reaction , reflecting the process of mobilization of reserves;
2) resistance phasewhen it is possible to successfully overcome the difficulties that have arisen without any visible damage to health. At this phase, the body is even more resistant to various harmful effects (intoxication, blood loss, food deprivation, pain, etc.) than in its normal, initial state;
3) exhaustion phase when, due to excessively prolonged or excessively intense stress, the adaptive capabilities of the body are depleted, its resistance to diseases decreases and various signs of physical distress appear: loss of appetite, sleep disturbance, stool disorders, weight loss, increased blood pressure, heart rhythm disturbance, etc.
Stress "good" and "bad"
G. Selye noted that stress is not always something only negative, that it is an obligatory component of life that accompanies emotions of any sign, including love ecstasy and creative enthusiasm. These emotions bring satisfaction and protect against the blows of life. Stress can not only reduce, but also increase the body's resistance to harmful disease-causing factors, in which case it is called eustress . In contrast, the stress that can lead to illness and death is called distress.
Where is the dividing line between these two types of stress? At first glance, one might get the impression that eustress corresponds to a phase of resistance, while distress corresponds to a phase of exhaustion. From here, as it were, the conclusion follows that this phase change naturally occurs with prolonged and intense action of adverse factors, which is confirmed in experiments on animals that are subjected to prolonged food deprivation, restriction of mobility or electric shock punishment. However, not all so simple.
Despite the troubles
In humans, things are much more complicated. The tragic experience of such catastrophes as the Second World War shows that the duration and intensity of stress is not a necessary condition for the violation of adaptive mechanisms. Indeed, it is widely known that in persons actively involved in long-term and hard military and labor activities, the number of psychosomatic diseases not only did not increase, but even significantly decreased: ulcers of the stomach and intestines healed, angina pectoris and bronchial asthma attacks stopped. People who lay for hours and days in damp and cold trenches very rarely developed colds and infectious diseases and radiculitis. Residents of besieged Leningrad did not have hypertension, for the first time increased arterial pressure was registered with many residents of the city only after the blockade was broken. Moreover, psychosomatic illnesses temporarily disappeared even in people who survived inhuman conditions. concentration camps.
Those prisoners of the death camps who turned out to be spiritually broken, perceived the situation as hopeless and stopped all attempts to resist, quickly died from exhaustion and disease. Other people, who continued the daily struggle for existence and the preservation of human dignity, not only survived, despite hunger, poor-quality food, exhausting labor and the constant threat of destruction, but often by the time of release they did not show signs of the diseases that they suffered before imprisonment. To camp.In the camp infirmaries ("revirs"), where the influence of the underground organizations of the Resistance, which supported the spirit of struggle and moral mutual assistance, was especially strong, the patients often recovered in spite of all conditions and in the complete absence of medicines. Although health and life were preserved among those connected with the camp brotherhood, who showed steadfast courage and readiness for resistance, it would be a big stretch to believe that they experienced positive emotions. The share of wrestlers had so much trials and suffering, as others do not know for a long life.
Therefore, from the point of view of the classical concept of stress, it looks like a paradox that many of these people after release, when all the torments were already in the past and the emotional state was incomparably better, showed signs of new psychosomatic diseases or resumed previously suffered (similarly to veterans many years later, old wounds suddenly open up).
Diseases of achievement
At the same time, it is known that in peacetime, short-term stress is sometimes enough, which does not even pose an immediate threat to life and, in any case, is not comparable to front-line or camp stress, to cause a persistent increase in blood pressure, exacerbation of peptic ulcer, heart attack or stroke. Sometimes a sharp conversation with superiors or a conflict in public transport is enough for this.
Even more surprising are the diseases that are called achievement diseases, which occur after a person has overcome serious difficulties and achieves significant success, that is, when the state of stress should already have remained in the past. Doctors are familiar with the so-called post-dissertation syndrome, which develops in scientists after the successful completion of a large and responsible work, especially if they allow themselves a long break, relax and do not set new tasks. It would seem that people in these conditions should experience only positive emotions, and from the standpoint of the classical concept of stress, the occurrence of diseases in this case remains completely inexplicable. At the same time, if the completion of work is postponed for any reason (for example, serious corrections are necessary), illnesses, as a rule, do not arise, although such a delay itself is usually associated with unrest and hard work in time pressure.
Thus, neither the duration, nor the intensity of stress, nor the nature of the emotional state during the period of stress determine its impact on health. What is decisive in this case?
"Who is accustomed to fight for victory"
This question can be answered by some experiments on animals (rats). First, they artificially provoked the development of certain diseases. After that, various emotional states (positive and negative emotions) were induced in these animals with the help of electric current stimulation of certain areas of the brain.
Many studies have shown that with positive emotions, all manifestations of artificially induced diseases decrease, and with violent stimulation of negative reinforcement zones, on the contrary, they increase so that in the end they can lead to the death of the animal. It would seem that the idea, ancient as the world, about the benefits of positive and the dangers of negative emotions is fully confirmed - an idea compromised by all the facts listed above about human health under conditions of prolonged stress and after its completion. Perhaps the influence of emotions on health in humans and animals is subject to different laws? ..
However, a more thorough analysis of the results obtained showed that there are no contradictions and that the biological patterns are similar, you just need to be able to identify them. It was found that the stimulation of zones of negative reinforcement does not lead to unambiguous results. In many cases, the health of the test animals does deteriorate, but it is not uncommon for them to improve, and the improvement is almost as pronounced as when the zones of positive reinforcement are stimulated. AND the determining factor is the behavior of the animal in the process of experiencing negative emotions.
And this behavior can be of two types. In some cases, animals hide in the corner of the cage, tremble and freeze, revealing all the signs of fear (they have more frequent urination and feces, the hair stands on end, the pulse speeds up), but at the same time they do not make any attempts to escape, or they are completely limply flattened at the bottom of the cage. as if resigned to his fate. This behavior is called passive defensive. The term is not very successful, because there is no truly defensive component in this behavior. Its opposite isactive defensive behavior.
This behavior can also have various manifestations: the animal can try to escape from the cage, revealing all the signs of fear, but not paralyzing, but pushing it to search for a saving way out; or the rat goes berserk, bites and scratches the cage, can cling to the experimenter, tries to pull the electrodes out of his head. In all cases, such defensive behavior is active. And systematic observations made it possible to establish that it is with active-defensive behavior, as well as with positive emotions, that the severity of disease processes decreases. On the contrary, with passive-defensive behavior, all forms of pathology flourish and often end in the death of the animal.
M. M. Kozlovskaya studied the influence of the emotional state and behavior of the animal on blood pressure. In the experiment, a dog approached the cat. In cats that were active-defensive and ready to fight, their heart rate increased and blood pressure increased - but only for as long as the dog was within reach and a fight was possible. As soon as the dog was taken away, all indicators of emotional stress, including blood pressure, quickly returned to their original level. Thus, the increase in pressure in this case was only a natural component of the vegetative reaction that ensures active behavior. If the cat, sensing the approach of the dog, crouched down on the floor in the far corner of the chamber, showing signs of helplessness and fear, then his pressure also increased, although not to such high numbers. However, it remained at an elevated level. long time after the dog was taken away. In this case, the pressure increase did not perform any adaptive function and only reflected a violation of the mechanisms of blood pressure regulation under conditions of passive-defensive behavior.
There is reason to believe that this is the same mechanism for the occurrence of a severe psychosomatic illness - hypertension - in some people who, due to a number of circumstances, cannot realize their deep, urgent need to control the situation and the behavior of others. As a result, they are forced to give up attempts at such control and the desire to impose their will on other people, and they experience the need to come to terms with this, often unconsciously, as a defeat.
Passivity of babies
Each organism at an early stage of its development acquires the experience of passive-defensive behavior. At this stage, such behavior cannot be qualified as a refusal to search for the simple reason that the mechanisms of the central nervous system that ensure stable search activity have not yet been formed. Therefore, passive-defensive behavior in the first weeks or months of life is the only possible one when faced with a danger or a task that exceeds the possibilities.
It is interesting that highly developed animals, which exhibit high search activity in adulthood, after birth experience helplessness and complete dependence on their parents and immediate environment, i.e., the period of childhood increases in the course of evolution. In a human cub, this stage is especially large, since it is in the course of communication with adults and the "appropriation" of the achievements of civilization that the further development of the nervous system and behavior takes place. At the same time, the high organization of human society ensures that the infant is cared for and safe throughout his helplessness.
The role of early experience
However, the experience of passive behavior does not disappear without a trace: precisely because the central nervous system of the child is extremely sensitive to any influences (which makes it so plastic and ready for learning), the experience gained at this time is fixed forever. The brain of a newborn is prepared for perception and for a very strong consolidation of impressions without any criticism of them. That's why the experience of dependency, helplessness, and passive-defensive behavior is very strong, and the subject needs to actively overcome it further.In essence, the whole further process of development of the organism is relearning, but early experience cannot be completely eliminated and contains a constant prerequisite for the development (under the conditions that will be discussed below) of passive-defensive behavior already in the adult state. But, of course, in adults of those species that are capable of active search, passive-defensive behavior is regressive, i.e., reflects a return to earlier stages of development, and can be qualified as a refusal to search with all the described consequences.
Activity training
What are the main conditions for overcoming the early experience of natural helplessness, and why can this overcoming be not entirely successful? First of all, the baby must feel that he is under the constant protection of his immediate environment, especially the mother.He must gain confidence that crying, the only way available to him to respond to unpleasant sensations (hunger, pain, discomfort in bed, fear of the unknown), is effective enough and helps him control the situation.
There is often an erroneous and harmful idea among young mothers that one should not indulge the whims of an infant and that it is possible to wean it from screaming and crying without paying attention to it. In many cases, this method is indeed effective. If, with a constant emotional and behavioral response to the crying of a child, his cry after a while may acquire an unpleasantly demanding character and will sound at the slightest discomfort, then ignoring crying will more or less quickly lead to the fact that after the “rolling cry” stage (an attempt to turn the tide) ) he will first turn into a helpless, offended sob (feeling of his own powerlessness), and then completely stop, creating in the mother the illusion of a successful educational action. The fact that the child will get the first experience of the futility of any effort, which reinforces the passive-defensive attitude characteristic of this stage of life, will remain behind the scenes.
It must be remembered that the baby, if he is healthy, cries only when he experiences real discomfort (damp bed, hunger, pain in the stomach). If he is sick, attention to him is all the more necessary. Therefore, he must gradually acquire the confidence that he can attract attention to himself by shouting and can rely on good attitude mother, her constant protection. Only with its help can he gradually develop the ability to active engagement with peace and search behavior, only she is able to carefully lead him through the stage of patronage and support to the stage of independence and independence.
Children's psychotrauma.Both parents and educators of nurseries and kindergartens should understand what are the specifics of a child's development and what harm can be caused by the wrong attitude towards him, ignoring his natural needs for affection, care and support. In this regard, the general emotional situation in the family (or in the substitute environment), to which the child is especially sensitive, also deserves special attention. Family conflicts and quarrels in the environment closest to the child, manifestations of mutual hostility inevitably cause in a small person a feeling of threat, trouble, insufficient security, not to mention the fact that the deterioration in the mood of adults involuntarily affects their attitude towards the child, for whom there is no longer enough no kindness, no patience. All this in combination forms childhood psychotraumas, which, as shown in many studies, often precede the emergence of neurotic and psychosomatic disorders by decades. This can be explained as follows.
Having survived a psycho-traumatic situation at an age when he is not yet capable of actively searching for overcoming it, the child, as it were, is fixed in his initial tendency to passive-defensive response, instead of gradually overcoming this tendency, "getting sick" with it. A conflict or stressful situation that arises already in adulthood and affects significant emotional relationships of a person turns into a blow to a weak link: on the one hand, it provokes a stereotype of passive-defensive behavior fixed from childhood in any difficult environment, i.e. causes a refusal to look for ways to resolve the conflict. On the other hand, in some of its aspects it resembles that specific situation in childhood, which was psycho-traumatic, and thanks to the strong imprint of that situation, reproduces and child type response.
It seems that this kind of observation formed the basis of Freud's statements about the role of childhood psychotrauma in the development of diseases in adults and that neuroses and psychosomatic diseases are based on regressive behavior. After all, a return to a passive-defensive reaction fixed in childhood is a regression of behavior, i.e., a decrease in its level to a more primitive one.
"Mom is not scary."What is the role of the mother and the entire immediate environment in actively overcoming the prerequisites for passive-defensive behavior? The most general principle is thatthe child must, from a very early age, be cautiously but persistently encouraged to the activities available to him, of course, necessarily under the protection of his parents or persons replacing them.This patronage is necessary so that encounters with the first difficulties would not provoke and consolidate the reaction of passive fear - next to the mother, under her protection, the child is much less prone to such reactions, overcomes them more easily and is ready for more active attempts to explore the world around him.
For freedom of movement.A huge role in the further development of search activity is played by conditions that provide the child with maximum freedom of movement.It is worth dwelling on this issue in more detail.
Research by I. A. Arshavsky showed that the child's spontaneous motor activity is a factor that not only contributes to the development of the muscular system, but also increases the body's energy reserves. At the same time, the body acquires the ability to carry out activities that were previously inaccessible to it. Thus, a system with a positive feedback when motor activity creates the prerequisites for one's own development. But the point, apparently, is not only in the movements as such.
For an infant, movements are actually the only way to explore themselves and the world around them, to establish cognitive contacts with the environment, and hence the enormous role of movements for the development of the psyche and intellect is clear. From the active muscles, impulses are constantly sent to the brain, stimulating the central nervous system and contributing to its development. In all cases when motor behavioral reactions in children are determined not by internal motives, not by the desire for contact with the world, but are caused by coercion from the outside, the creative inclinations potentially available to each child are often irreversibly suppressed.
On the other hand, in cases of paralysis that are not caused by severe brain damage, attempts, even if not entirely successful, to make various voluntary contacts with the environment are often especially pronounced. In particular, they are focused on actively compensating for the existing deficit, on overcoming difficulties, which is manifested in the desire to get up, sit down, stand up, walk - and in these cases, the development of the intellect not only does not suffer, but can even surpass that of normally developing children.
The point, therefore, is not only and not so much in the movements as such, but in the purposeful search activity realized through the movements. The goal for a person, starting from an early age, emphasizes I. A. Arshavsky, to the extent that it stimulates activity, is the most organizing factor in his development. It follows that the infant must first of all be provided with conditions for free spontaneous movements. And for this it is necessary already in the first weeks of life to abandon tight swaddling and dress the child in special loose clothing. The harm of swaddling is not only physiological, but also psychological, because it reinforces the feeling of helplessness and passive dependence.
For the baby to develop.A baby, freed from diaper fetters, needs to be early enough and the farther, the more involved in various games - first simple ones, then more and more complex ones.It is necessary to actively draw his attention to people and objects, starting with shiny and sounding toys that are hung over the bed so that the child can reach them, however, making some effort for this. It is necessary to change his position in bed more often and occasionally pick him up in order to expand his field of vision.
In the future, the following principle should be followed: as the child masters some skills, the tasks that are set before him in play situations should slowly but steadily become more difficult.Parents should always be ready to help the child if he cannot cope with something, before he falls into despair from his impotence. However, one should not rush to offer help until the child shows a willingness to try to solve the problem on his own again and again. It is necessary to ensure that failures do not follow one after another, but success should not be achieved too quickly, without sufficient effort, and most importantly -success should not be fully guaranteed even before any effort is made, because such a guarantee kills search activity. Achieving the goal should be associated with overcoming obstacles, but they themselves must be overcome.
The older the child becomes, the more important it is to maintain a balance between success and failure: comfortable, softening conditions, the satisfaction of all desires without seeking is no less harmful than constant depressing failures.Be aware of the dangers of achievement diseases. Even if a person has formed a need for search, but having consciously set himself a super-task, he has achieved the desired goal, which he considers the crown of all efforts, he is in a dangerous situation. In the future, he may actively suppress his need for search out of a desire to stop there, out of fear that further search activity is fraught with the risk of losing what has already been acquired. Such fear is the first step towards the abyss. But even constant failures eventually devalue active search, cause not only a feeling of hopelessness, but also fear of any efforts, because they lead to endless punishments. Remember Chekhov's hero from The Cherry Orchard, nicknamed "twenty-two misfortunes" - he is pre-set to fail any action, and with such a setting, the chances of failure will necessarily increase.
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15.06.2017
Appointment of finger and gesture games
At its core, finger games are massage and gymnastics for the hands, and sometimes for the legs. These are mobile physical exercises right at the table, funny poems that will help your children become kinder. You can just read them to the kids and ask them to move their fingers the way they want.
For better perception, it is recommended to read the poems by heart. It is necessary that not only the children see your face, but also that you see their faces and observe the impression from the text of the poem and from the finger game itself. Nothing should stop kids from listening.
The game is one of the best ways to develop the speech and thinking of children. Organized games, including finger games, accompanied by speech, turn into a kind of small performances. According to adults, children can remember and reproduce a lot, you just need to repeat the text several times.
The culture of speech of children directly depends on the culture and content of the speech of adults - parents and teachers, that is, from you !!! Naughty poems and counting rhymes will not only allow you to have fun physical education, but also help to awaken children's imagination, creative initiative.
In addition, finger games in themselves give our children health, as this affects skin hands, where there are many points associated with certain organs. Each poem is accompanied by a description of the recommended movements for fingerplay. But this is just a convention. You can easily come up with the exercises yourself or ask the kids to do it. All movements are very simple and can be repeated from game to game. The main thing is the variety of poetic lines. It is they who help maintain the interest of children in fun physical education.
The main goal of finger games is to switch attention, improve coordination and fine motor skills, which directly affects the mental development of the child. In children with whom finger games were often played, even handwriting is much better than in others. The unique combination of good poems and simple massage techniques gives a striking effect of active mental and physical development.
One-year-old children easily perceive a finger game performed with one hand, and three-year-olds already know how to play with two hands. Toddlers of four years old are able to participate in games where several events follow each other, and for older children you can offer a finger game by decorating it with some small objects - cubes, balls, etc.
Massage movements create favorable conditions for muscle activity, accelerating the transmission of nervous excitation from one element to another. At the same time, muscle tissue is intensively supplied with oxygen and actively released from decay products. In addition, the content of lactic acid in the muscles decreases, organic acids are excreted, which effectively relieves fatigue after exercise. Any massage relieves fatigue, increases physical and mental activity, causes lightness and cheerfulness.
Massage techniques
- Stroking - performed rhythmically, calmly, freely and easily gliding over the skin with your fingertips or palm. Stroking can be straight, spiral, zigzag, alternate, longitudinal, circular and combined. In addition, forceps, rakes, comb-like stroking and simple ironing are used.
- Trituration - at the same time, a certain pressure is exerted on the surface and the hand does not slide over it, but, as it were, slightly shifts the skin, forming a fold in front. Rubbing is performed with the pads of the fingers or the palm of the hand and can also be zigzag, spiral and straight.
- Vibration - patting, chopping, tapping, shaking, shaking, etc.
- Kneading - when it occurs displacement and squeezing of the muscles. It can be performed with the pads of the fingers, the phalanges of the bent fingers, the tubercles of the thumbs, the fist, the base of the palm.
- In the process of finger games, much attention is paid tomassage of the fingers themselves.In this case, several types of rubbing are used: circular with the fingertips, circular with the edge of the palm, spiral with the base of the palm, zigzag and straight "tongs".
In addition to all these massage techniques, shaking and stroking fingers are actively used during games.
Finger game number 1.
One, two, three, four, five - | With a finger of one hand, we count the fingers on the other, lightly pressing on the pads. |
We went out to the garden for a walk. |
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We walk - we walk in the meadow, | With the index finger of one hand, we perform circular strokes of the palm of the other. |
There flowers grow in a circle. |
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Petals exactly five, | We count the fingers, stroking them in reverse order. |
Then we read the poem again and repeat all the movements on the other hand.
Finger game number 2.
The poem and all movements can be repeated.
Preview:
25.08.2017
Finger games for toddlers
Finger game #3
The wolf will open its mouth | 1-4 lines - we press the index, middle, ring and little fingers on both hands to each other, and then we press the thumb pad to closed four fingers, then we release it, depicting a wolf's mouth. "We click the mouth on both hands" |
Wants to steal a bunny: |
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Click yes click, and click again! |
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The wolf will not catch the hare. |
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Mouth clicks in vain - | 5-6 lines - we relax the fingers on both hands and “run” them along the table, touching its surface with pads. |
The hare runs great! |
Finger game #4
A top sits in the house, | 1-2 lines - from both hands we make a “spyglass” or “binoculars” and attach it to the eyes. |
He looks at you through the eye |
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Can open the door | 3-4 lines - from one palm we make a “wolf mouth”, as in the previous game, and bring the fingers of the other hand to the “mouth” and grab them with it, performing stroking movements with the pads. |
And bite your finger. |
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If it hurts, then a little | 5-6 line - rub the palms together with light movements. |
Rub your palms! |
Finger game #5
Hut on the meadow, | 1 line - we make a "house" from both hands, connecting them with the fingertips and the bases of the palms. |
Locked doors. | 2 line - we connect the fingers in the lock. |
Pick up the key quickly | 3-4 lines - we rotate with the thumbs of both hands (one around the other), without opening the lock. |
And we will open the hut. |
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Shake off our palms | 5-6 lines - open your fingers, relax your palms and shake them with light movements. |
Let's rest a little. |
Preview:
8.09.2017
Five rules for healing the body with the power of consciousness
William Braud identified five basic mental techniques that he believed were important in self-healing processes.
They include:
The need for relaxation and rest.
The ability to focus attention on one thing (for example, breathing), which contributes to the development of mental self-control and avoids distraction. (The two previous points are achieved through meditation)
Master the techniques of imagination and visualization, because the language of images is preferable for consciousness.
Inclusion in the process, the desire to achieve some goal and the expectation that the goal will be achieved.
Resurrection of strong positive emotions during the healing process.
The system developed by Jose Silva included these five elements almost twenty years before Braud's research. Braud's research has finally secured the credibility of Silva's technique in the scientific community. And now you have to learn the basic technique of healing according to the Silva method.
Self-healing technique
The following is the basic technique. More advanced techniques are beyond the scope of this e-book.
Basic technique
1. Dive into your meditative alpha level.
Download the exercise to dive to the alpha level. This free audio will help you dive into the alpha level, suitable for mental healing.
2. Visualize your current state of health on a mental screen.
I wrote about what a mental screen is in an article"Can you control 'luck'?" .
Visualize the current state of your body, including minor ailments or pain that bother you. You don't have to remember or know what an organ really looks like. For your mind, simple images are enough. Think of the lung as a balloon, and the kidney as a bean. Create a characteristic picture of malaise. Feel the emotions associated with this problem.
3. Imagine yourself being healed, getting stronger and healthier.
Now imagine that the discomfort disappears. Create in your imagination a system that eliminates the disease.
For example:
Kidney stones can be ground into a harmless powder, which is then excreted;
Tumors can appear as large plaques, while your immune system and white blood cells are like tiny soldiers attacking the tumor. With each attack, the tumor shrinks;
The inflamed muscle can be bathed in an imaginary healing light that reduces pain and returns the muscle to a healthy state.
The exact image you use doesn't matter - create something that says something to you. This does not need scientific correction, but should simply be symbolic. Your subconscious will receive a signal.
4. May you become the last image, radiating health
Feel the joy and energy of having perfect health. Imagine that this is already the case.
It will help if you say a positive statement like:
“I have a perfectly healthy body and mind”
or
“My ______ is now functioning wonderfully and in excellent condition.”
5. Let go
Let go and trust in your body's ability to heal itself. Now you can dive into the alpha level. Trust that the healing process is taking place.
Please remember that mental healing should not be a substitute for a visit to your doctor. For serious problems, always consult your doctor first. Mental healing is just an additional type of healing - as the name itself suggests it should be used. in parallel but not as a replacement modern medicine.
Whether you're using traditional medicine, surgery, or more holistic therapies like acupuncture, yoga, or massage, Silva's Live the Rhythm program can speed up and soften the natural healing process in an amazing way.
"What if I'm already healthy?"
If you have no health problems, you can continue to meditate and imagine yourself remaining absolutely healthy. Thus, you may never have to worry about self-medication.
Preview:
13.10.2017
Finger games for children 4-5 years old
Finger game No. 6 "Elephant"
Finger game No. 7 "Centipedes"
Finger game No. 8 "Butterfly"
Finger game No. 9 "Little Spider"
Finger game No. 10 "Rainworms"
If it's dry, the worms are sleeping, | The index and thumb fingers of both hands rest on the table with pads. The remaining fingers are pressed to the palms. Slightly bending and stretching along the surface of the table, the index and thumb fingers “crawl” along the table, depicting worms. |
When it rains, they go out into the garden. |
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Between the puddles the moves are crooked | "Worms" crawl between saucers with water, as between puddles. |
Build earthworms. |
Preview:
17.11.2017
New finger games for children 4-5 years old
Finger game №11 "Crab"
Finger game №12 "Crows"
Crows have come to us | Wave your hands in the air (raven wings). |
They sat side by side on maples. | Elbows are on the table. Fold the thumb, index and middle fingers of each hand into a pinch (crows' beaks) and swing them up and down. |
They began to croak loudly, argue, | Taking the thumb down, show how the "crow's beak" opens. |
They began to build a house from branches. | Use your fingers (beak) to take pencils, matches, counting sticks (twigs) from the table and “make a nest” out of them. |
Finger game No. 13 "Snails - touchy"
Finger game No. 14 "Little Spider"
Propeller spins fast | |
The helicopter is ready to take off. |
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He is brave, no doubt |
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The path will find among the clouds. |
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Flying in the blue sky |
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The clouds are dispersing |
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And he'll be back right on time. |
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No matter how far the way. |
You can not help rotate the pencil with your thumb. It is important to rotate the “propeller” as long as possible and not “break” it, i.e. try not to drop the pencil.
Preview:
16.02.2018
Let's play with fingers
(for children 4-5 years old)
Finger game No. 15 "Helicopter"
Propeller spins fast | Pinch a short pencil between your index and middle fingers. With a movement of your fingers, slip the end of the pencil under the ring finger and press it with this finger, and remove the index finger from the pencil. Pass the pencil from finger to finger, depicting the rotation of the helicopter propeller. |
The helicopter is ready to take off. |
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He is brave, no doubt |
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The path will find among the clouds. |
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Flying in the blue sky |
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The clouds are dispersing |
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And he'll be back right on time. |
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No matter how far the way. |
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You can not help rotate the pencil with your thumb. It is important to rotate the “propeller” as long as possible and not “break” it, that is, try to prevent the pencil from falling. |
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Finger game №16 "Captain"
On the waves on a white boat | Fold your palms in a boat, connecting two handfuls with ribs. Slowly perform wave-like movements, showing how the boat is rocking on the waves. |
He swims, big and bold. |
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He is a brave captain | By increasing the speed and amplitude of movements, show how the boat rocks on high waves. |
Withstood the hurricane. |
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The captain saw all countries, | Hand movements are calm, as at the beginning of the game. |
Crossed all oceans |
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And then, like a hero, |
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He came home to his mother. |
Finger game №17 "Brothers"
Five brothers on a warm day | Put the elbow of the right hand on the table, straighten the fingers (brothers). |
Met five friends. | Put the elbow of the left hand on the table, straighten the fingers (friends). |
Elbows are on the table, palms are opposite each other. |
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The older brother is a strong little one, | Wiggle your right thumb. |
His friend is an experienced sailor. | Connect the thumb of the right hand with the thumb of the left hand with the pads. |
The second brother has a friend | Move the index finger of your left hand. |
Knows several sciences. | Connect the index finger of the right hand with the index finger of the left hand with the pads. |
The middle brother is lanky, | Move the middle finger of your right hand. |
He has a friend who is a diver. | Connect with pads middle finger right hand with the middle finger of the left hand. |
9.03.2018 Prevention of psycho-emotional stress in preschool children The main means of prevention and correction of psycho-emotional stress in children. 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. The use of exercises on psycho-self-regulation of the state makes it possible to fill the traditional system of physical culture and health-improving work in an educational institution with new meaning and content and create a technology that we could safely call not only health-saving, but also forming in children the position of the creator and reasonable behavior in relation to their physical and mental health. mental health. Prevention of psycho-emotional stress in children by correction of household processes. As mentioned above, a fairly large group of physical education tools can be successfully used in the prevention of psycho-emotional stress in children during their stay in an educational institution ( kindergarten or a primary school-kindergarten institution). But in order for these means to serve the achievement of the goal, their psychological content must be strengthened. Organization of children's sleep. Unbalance, fussiness, forgetfulness, confusion in speech, lack of criticism in relation to their behavior, according to scientists, often indicate that the child is not getting enough sleep. This is also evidenced by the habit of rubbing the eyes, as if they were covered with dust. How long should a child sleep? Special electroencephalographic studies have shown that in such an environment there can be no deep, full sleep, and therefore, the nervous system does not receive proper rest. Not only Professor A. M. Vein says that in the process of sleep the brain is cleared of excess information, many physiologists point to this, adding that during sleep, metabolic processes in the human body are normalized. But experts in the field of psychiatry and psychology note that full sleep is the best medicine from worry. Prevention of psycho-emotional stress in children by means of physical education. Optimization of children's motor activity. The organization of a rational motor mode is one of the main conditions for ensuring a comfortable psychological state of children. In addition, there is a direct relationship, as experts point out, between the motor rhythm and the child's mental performance. Harmful, they note, both insufficient and excessive physical activity. The ratio of rest and motor activity is 30% to 70%; When organizing a motor regime, the degree of motor activity of each child of an age group or class should be taken into account. According to the degree of activity of children can be divided into three groups: It is noted that children with normal motor activity have better indicators in development than children of the second and third groups. They have a more stable psyche and mood. In sedentary and motor children, the processes of self-regulation are less perfect. Moreover, the researchers note that many of them develop such negative character traits as envy, indecision, aggressiveness, imbalance, etc. These children need individual medical and psychological and pedagogical support. For example, in changing the mode and quality of nutrition, increasing or limiting physical activity. One of the ways to normalize the motor activity of motor and sedentary children is their friendship based on common interests. Wellness morning exercises. The purpose of morning exercises is to increase muscle tone and create a good mood for the child. This goal determines the method of its organization. In order to create and maintain a stable positive mood for children, only physical exercises that are well known to children should be included in the complex of morning exercises. The use of learning elements inevitably creates a situation of tension, since not all children successfully cope with tasks. If they realize this, then their asthenic reactions may intensify. Interest in gymnastics is supported by a wide variety of exercises and games. For example, today morning gymnastics may consist of a series of outdoor games, tomorrow children can work on the obstacle course, the next day it will be an interesting walk with a small forced march and During gymnastics, children should be given the opportunity to act independently on a playground or sports ground. Adults need to make sure that they have something to do. For example, play ball or swing on a swing, drive a puck or jump rope. From 6 to 10 minutes are allotted for independent motor activity. It is a kind of mental relief for children. In this case, you should not worry about physical activity, children are always able to regulate it and are never overloaded. Therapeutic morning exercises are always (except in cases of adverse weather) carried out on fresh air at least 30 minutes. In essence, this is a morning walk full of various motor activities. Its place in the daily routine is determined quite accurately for each age group, starting from the age of 3. The nature of the weather and the conditions of the season must be taken into account. This causes the variability of morning exercises. Warm-up during intense intellectual activity. This gymnastics is performed with and without movements. It perfectly relieves fatigue not only during intense intellectual activity, but also in cases where, for various reasons, movements are limited for a long time. For example, when traveling by country bus or during flights. This gymnastics is very useful for children at school, as it helps to relieve tension due to the static posture. Gymnastics was developed by A. Kovalik. The complex consists of 9 exercises that children are able to quickly master. 1. Leaning on the heels, then on the toes, lift the feet off the floor and perform barely noticeable movements out and in with them. 3. Straining the muscles of the shoulder girdle, perform barely noticeable movements with the shoulders and shoulder blades: adduction and dilution, raising and lowering, rotation in one direction and the other. 6. Retraction and protrusion of the abdomen, with protrusion - inhale, with retraction - exhale. 7. Straining the muscles of the neck, perform subtle movements ready to the right and left, back and forth, clockwise and counterclockwise. 8. Movement of the eyeballs to the right and left, up and down, clockwise and counterclockwise. 9. Leaning with palms on the table, and with heels on the legs of a chair, strain and relax the muscles of the body. When learning the complex, each exercise is performed 2-3 times, then one repetition is added daily. For children, 8-10 repetitions are enough. At the beginning of training, while the muscles are not obedient enough, it is better to accompany their tension with barely noticeable movements. Then you need to teach children to perform these exercises without movement, only with muscle tension. The tension lasts 4-5 seconds (the child can count to himself up to 5), and then complete relaxation follows. In the daily routine of children, it is imperative to find a place for these exercises. We recommend them for use in their work with children by speech therapists, defectologists, teachers of six-year classes and primary school teachers. This type of gymnastics is of particular importance for the development of self-regulation skills in children. Preview:21.09.2018 Finger games for relaxation when preparing the hands of children 6-7 years old for writing Tense muscles are "naughty", poorly controlled. In order to be able to freely and accurately control them, it is necessary to relax the muscles, relieve tension from them. Children can feel the relaxation of the muscles only when they are first offered to strongly clench their fists and hold them in this state for a long time. And then they are offered to unclench (relax) them and feel this state. At the same time, one should not forget that tension should be short-term, and relaxation should be long-term. Each child should develop a peculiar idea of relaxation (“like jelly”).
Hands on my knees The fists are clenched. Strong, tense The fingers are pinched.
Look, we are deer! The wind blows towards us! The wind died down. Straighten your shoulders Hands on your knees again. And now - a little laziness.
We're getting ready for the record Let's play sports. We raise the bar from the floor ... Hold on tight...and let's go! Our muscles are not tired - And become even more obedient!
Stroking. Flatten the sheet of paper with the palm of your right hand while holding it with your left hand, and vice versa. tapping. Tap on the table with a relaxed right hand, and then with your left hand. | |
Psycho-emotional stress: signs, prevention, techniques
relaxation.
emotional stress- the psychophysiological state of the body, characterized by an adequate severity of emotional reactions. This state allows you to best achieve your goals and objectives. Emotional tension is resourceful at a certain time interval. Prolonged exposure to emotional stress causes stress and a state of chronic fatigue.
Often "psycho-emotional stress" is associated with a variety of adverse emotional states associated with dissatisfaction with basic life needs: frustration, discomfort, stress, anxiety, depression, a state of dissatisfaction ...
Emotional tension develops in several stages.
1. Mobilization of activity. There is an increase in physical and mental performance, inspiration arises when solving non-standard, creative tasks or when there is a shortage of time. If such mobilization of the organism is insufficient, the second stage of emotional stress occurs.
2. Sthenic negative emotion. There is a maximum mobilization of all the resources of the body and is accompanied by vivid emotional reactions (anger, rage, obsession). If this is not enough, a third stage occurs.
3. Asthenic negative emotion. It manifests itself in the form of oppression of emotional manifestations (longing, legs "knock down", hands "fall down"). This stage is a kind of danger signal, it encourages a person to make a different choice, to abandon the goal or go another way to achieve it. Ignoring the requirements of the 3rd stage inevitably leads to the emergence of the 4th stage
4. Neurosis: lack of choice, in turn, provokes psychosomatic illnesses.
Diagnostics of psycho-emotional stress:
Subjective signs of psycho-emotional stress:
- In the area of feelings: fatigue from everything, depression, insecurity, lack of desire, fear of mistakes, fear of uncertain uncontrollable situations, fear of not being strong enough, not perfect enough
- In the field of Thoughts: about the injustice of actions towards oneself, the undeservedness of one's position in society, the lack of appreciation by others of one's own labor efforts, about one's own imperfection.
- In the field of Actions: criticism of others and oneself, the desire to be noticed or, conversely, invisible, the desire to do everything very well or not try at all.
Objective signs of psycho-emotional stress:
- Difficulty falling asleep and restless sleep.
- Fatigue after exercise, which recently did not tire.
- Unreasonable resentment, tearfulness, or, conversely, increased aggressiveness.
- Distractedness, inattention.
- Anxiety, restlessness.
- Lack of self-confidence.
- Manifestation of stubbornness.
- Fear of contact, desire for solitude.
- Weight loss or, conversely, the manifestation of symptoms of obesity.
10. Increased anxiety.
11. Day and night urinary incontinence, which was not previously observed.
All of the above signs may indicate that a person is in a state of psycho-emotional stress, only if they have not been observed before.
There are diagnostic methods for determining the level of psycho-emotional stress - see Attachment.
Strategies for reducing emotional stress.
- 1. Breathing exercises:
Inhalation consists of three phases - inhalation - pause - exhalation. With increased excitability, anxiety, nervousness or irritability, you need to increase the time for all 3 phases. Start with 5 seconds. It is not necessary to breathe in such a rhythm for a long time. Follow the result and focus on it. You can increase the duration of each phase. In order to raise the general tone, to gather strength, the alternation of phases should be the following inhale-exhale-pause.
Slow and deep breathing - reduces the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent breathing, on the contrary, provides a high level of activity of the body, maintains neuropsychic tension. That is, by changing the rhythm of breathing, you can move from a relaxed, calm state to a more active, vigorous one.
- 2. Massage and self-massage
The objectives of the massage here will be: normalization of the psycho-emotional state, improvement of metabolic processes, tissue metabolism, improvement of blood and lymph circulation, removal of muscle hypertonicity, removal of the dominant in the nervous system, normalization of sleep.
Massage technique. Apply stroking, rubbing, shallow calm kneading. Percussion techniques and intensive techniques are excluded. Massage the back of the head, collar area, back, lower limbs, chest, upper limbs.
- 3. Psychological exercises, meditations.
The ability to relieve muscle clamps allows you to relieve neuropsychic stress. They say: they knock out a wedge with a wedge, and we will do the same. To achieve maximum relaxation, you need to strain as much as possible. A number of exercises are suitable for this, such as "Icicle", "Muscle Energy", "Lemon", etc.
Exercise “Muscular Energy”(development of muscle control skills)
Bend and tighten the index finger of your right hand with all your might. Check how muscle energy is distributed, where does tension go? In adjacent fingers. What else? Into the hand. And then goes? It goes to the elbow, to the shoulder, to the neck. AND left hand somehow tense. Check it out!
Try to remove excess stress. Keep your finger tight, but loose your neck. Release the shoulder, then the elbow. The hand needs to move freely. And the finger is tense, as before! Release excess tension from your thumb. From the nameless. And the index finger is still tense! Relieve tension.
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")
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 the sun's heat you begin to slowly melt. Relax gradually the hands, then the muscles of the 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 done lying on the floor. Pay attention to how pleasant it is to be a melted icicle, remember these feelings of relaxation, peace, and resort to this experience in tense situations.
Exercise "Balloon" *
Take a comfortable position, close your eyes, breathe deeply and evenly. “Now we will learn to relax with the help of breathing. Imagine that in your stomach balloon. You inhale slowly, deeply, deeply, and feel how it inflates ... Now it has become big and light. When you feel that you can no longer inflate it, hold your breath, slowly count to five to yourself, then exhale slowly and calmly. The balloon deflates... And then inflates again... Do this five or six times, then slowly open your eyes and sit quietly for one or two minutes.
Exercise "Seven Candles"*
“Sit comfortably, close your eyes, relax. You are calm, comfortable and comfortable... You breathe deeply and evenly... Imagine that there are seven burning candles at a distance of about a meter from you... Take a slow, deep breath. Now imagine that you need to blow out one of these candles. Blow as hard as you can in its direction, exhaling the air completely. The flame begins to tremble, the candle goes out... You take another slow, deep breath, and then blow out the next candle. And so all seven ... " (Exercise is best done to calm, quiet music, in a semi-shaded room).
Exercise "Flying high in the sky"
Sit in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you warm summer sun and high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring in the air. This is a large eagle with smooth and shiny feathers. The bird soars freely in the sky, its wings spread out to the sides. From time to time she slowly flaps her wings. You hear the sound of wings cutting through the air vigorously. Now let each of you imagine that he is a bird. Imagine that you are slowly soaring, floating in the air and your wings are spread out to the sides, your wings cut through the air. Enjoy the freedom and wonderful feeling of floating in the air. Now, slowly flapping your wings, approach the ground. Now you are on the ground. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flying, which will last all day.”
- 4. Autogenic training (AT)
Autogenic training makes it possible to master emotions, develops will, attention, forms the habit of self-observation and self-report, increases the stability and lability of higher nervous activity. AT is used by high school students and adults.
Autogenic training includes two levels - lower and higher.
The first step consists of 6 exercises that affect the autonomic functions:
Exercise "Heaviness" - the maximum relaxation of the muscles. Muscle relaxation is practiced through a figurative representation of the developing sensation of heaviness in the right arm, then the left arm, then in the right leg, then in the left leg and torso;
- exercise "Heat"- arbitrary expansion of blood vessels in the same sequence, achieving a sensation of warmth;
- Exercise "Heart"- regulation of the rhythm of heartbeats;
- exercise "Breathing"- regulation and normalization of breathing;
- exercise "Heat in the solar plexus"- call sensation of warmth in the abdominal cavity;
The exercise "Coolness in forehead"- the use of sensual representations of coolness, a breeze that refreshes the head.
The second step is meditative exercises that affect mental functions such as attention, imagination, thinking, will, emotions. You can start them only after you have mastered the exercises of the first stage and the sensations caused in all six exercises are achieved quickly (about 30-40 seconds).
They begin practicing exercises in the prone position (on the back, arms slightly bent at the elbow joints, legs are loose and do not touch each other), in the future it is advisable to perform them while sitting in a comfortable position. They are practiced in conditions of complete rest, solitude, without haste.
A trained person is able to easily ignore all kinds of interference, performing exercises in any conditions. Practice shows that exercises are learned faster and more efficiently when using a tape recording of text with a sequence of actions.
- 5. Mudra
Mudra is a special position of the fingers in accordance with certain rules. Knowledge of mudras comes from the depths of centuries and has always been used in yogic and spiritual practices as an affordable way to heal the body, to achieve a special state. Suitable for use with students of all ages and adults.
For classes, it is better to find a secluded place, but this is not a prerequisite. Mudras are gestures, so they can be performed at any time and in any place, it is best to perform them while sitting. A prerequisite is a straight back. The most favorable time is morning or evening. Mudras should not be done immediately after eating, you can start classes no earlier than an hour later. The best option: perform mudras twice a day. As you master the practice, the duration of the mudra increases from three minutes at the beginning to thirty minutes when you get stable skills. Most mudras give an immediate effect - you will immediately feel a surge of strength, clarity of mind, and peace. If you are facing more serious problems, then discipline and perseverance will be required. The mudras you have chosen will have to be performed for several weeks before you feel a profound change in yourself that will eliminate the problem that torments you.
Wisdom of knowledge
This mudra is one of the most important. It relieves emotional stress, anxiety, restlessness, melancholy, sadness, melancholy and depression. Improves thinking, activates memory, concentrates potentialities.
Technique of execution: the index finger easily connects to the thumb pad. The remaining three fingers are straightened (not tense). Performed with both hands at the same time.
Mudra "Saving Life"
It is used for discomfort in the heart, anxiety and melancholy.
Execution technique: bend the index finger so that it touches the base of the thumb with the pad of the terminal phalanx. At the same time, we fold the middle, ring and thumb fingers with pads, the little finger remains straightened. Performed with both hands at the same time.
Wise of life
The implementation of this mudra equalizes the energy potential of the whole organism, helps to strengthen its vitality. Increases efficiency, gives vigor, endurance, improves overall well-being.
Technique of execution: the pads of the ring finger, little finger and thumb are connected together, and the rest are freely straightened. Performed with both hands at the same time.
- 6. Emergency Relief Techniques:
With strong mental stress, you can perform 20–30 squats or 15–20 jumps in place. This method is widely used by both athletes and artists before important performances. Applies to students of all ages.
Exercise "Lampshade"
Participants are asked to sit comfortably, relax and close their eyes. They are given the following instruction: “Imagine that inside you, at chest level, a bright lamp is burning, covered with a lampshade. When the light goes down, you are warm, calm and comfortable. But sometimes, when we start to get nervous, the lampshade turns upside down... The harsh light hits our eyes, blinds us, it becomes hot and uncomfortable.
Imagine such a situation. But it's up to us to fix it. Imagine how the lampshade slowly and smoothly turns down, takes its normal position. The blinding light disappears, you become warm, cozy and comfortable again ... "
Prevention of emotional stress
1. Breakdown and reduction strategy. Concentrate your attention on the small details of any important business or situation for you, move away from the significance of the result. “It is impossible to eat the whole elephant at once, in parts and gradually it is possible.” The concentration on particulars and small details makes the whole situation not so significant that it is very emotional to experience. At the same time, of course, it is useful to remember the main and general goal, so as not to get confused in the details. The split and reduce strategy allows you to switch attention, which helps to reduce the level of emotional tension.
2. Comparison of a situation or some activity with something bigger, the main. Reducing the importance. "Everything is nonsense, compared to the world revolution." Thus spoke the revolutionaries and steadfastly endured the hardships and hardships of the revolutionary struggle. IN Everyday life You can think like this: "The project that I'm worried about is much smaller compared to the projects of the entire organization."
3. Establishing Certainty. Often anxiety arises when there is not enough information to make a decision. Get the information you need, find the right resources to address the uncertainty. “Knowledge is power” and calmness, if there is an understanding of the situation, forecasting the result, possible options for action.
4. Modeling a set of acceptable outcomes. Consider all possible outcomes of an activity or resolution of a situation. Find the positives in them. Some options will suit more, some less, but in any case, it is better to be prepared for different options, while knowing how to use each result as efficiently as possible.
5. Postponement (if possible) of making a decision, resolving the situation. The possibility of delay relieves emotional stress, allows you to be distracted, switch attention, removes nervousness caused by the need to act quickly.
Emotional stress subsides with intensive swimming, visiting a bath, running. Any physical activity balances emotions, makes them more stable.7. Written fixation of the situation and the causes of emotional experience. It can be difficult to reflect on paper your condition, however, this is an effective way to reduce emotional distress. What is in the head in the form of images, sounds, sensations is not formalized verbally, there is no exact name for this. Having described your condition on paper, you will formulate clearly what is in this moment. Awareness and formulation of a problem situation reduces the level of its emotional experience.
8. Humor and dealing with negative emotions. Anything that becomes funny ceases to be dangerous. Humor is contagious, and cheerful communication brings together and helps to go through life easily, laughing, celebrating every day, creating positive emotions for yourself. It is useful to know anecdotes, aphorisms that are suitable for actual cases from your life. And not just to know, but to tie them to life situations.
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. Help relieve nervous tension folk recipes: safe tinctures and products on a natural basis do not cause side effects.
Stress and psycho-emotional stress
Stress is a state consisting of a complex of negative internal processes. Stress is a single moment that arises due to stress factors and entails serious consequences for further development 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:
- 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.
- 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.
- Excessive or transcendent forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
- 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 immune system), disturbances in the work of the intestines (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 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 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:
- 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.
- Closed eyes help to detach from what is happening around. The exercise is carried out at home, at work or in public transport.
- 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.
- 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.
- You should inhale through your nose and exhale through your mouth.
- 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 decoction with medicinal plants(melissa and mint).
Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Helps to relax incense: with the help of an aroma lamp and essential oils 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 stressogenic drugs if you plan your daily routine, draw up proper diet and take care of your health. 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. Used to harden the body physical exercise: running in the morning or in the evening before bed helps well. 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
No rest ends 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.
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