• Methods of self-regulation associated with the impact of the word
• self orders
• Self programming

It's control of your psycho emotional state, which is achieved by a person's impact on himself with the help of the power of words ( affirmation), mental images ( visualization), control muscle tone and respiration. Self-regulation techniques can be applied in any situation.

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

• calming effect (elimination of emotional tension);
• the effect of recovery (weakening of manifestations of fatigue);
• activation effect (increased psychophysiological reactivity).

There are natural ways of self-regulation mental state , which include: long sleep, food, communication with nature and animals, massage, movement, dancing, music and much more. But such means cannot be used, for example, at work, directly at the moment when a tense situation arose or fatigue accumulated.

Timely self-regulation acts as a kind of psychohygienic means. It prevents the accumulation of residual effects of overvoltage, contributes to the complete recovery of strength, normalizes the emotional background of activity and helps to take control over emotions and also enhances the mobilization of body resources.

Natural methods of body regulation are one of the most accessible ways of self-regulation:

• laughter, smile, humor;
• reflections on the good, pleasant;
• various movements such as sipping, muscle relaxation;
• observation of the landscape;
• looking at flowers in the room, photographs, other things that are pleasant or expensive for a person;
• bathing (real or mental) in the sun;
• inhalation of fresh air;
• expressing praise, compliments, etc.

In addition to the natural methods of regulating the body, there are other ways of mental self-regulation(self-action). Let's consider them in more detail.

Methods of self-regulation associated with the control of breathing

Breath control is effective remedy effects on muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Rapid (thoracic) breathing, on the contrary, provides high level body activity, supports neuropsychic tension. Below is one way to use the breath for self-regulation.

Sitting or standing, try to relax the muscles of the body as much as possible and focus on breathing.

1. On the count of 1-2-3-4, take a slow deep breath (while the stomach protrudes forward, and the chest is motionless).
2. Hold your breath for the next four counts.
3. Then exhale slowly to the count of 1-2-3-4-5-6.
4. Hold your breath again before the next breath for a count of 1-2-3-4.

After 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

Methods of self-regulation associated with the control of muscle tone, movement

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension, quickly restore strength. As a rule, it is not possible to achieve complete relaxation of all muscles at once, you need to focus on the most stressed parts of the body.

Sit comfortably, if possible, close your eyes.

1. Breathe deeply and slowly.
2. Take a mental look through your entire body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often these are the mouth, lips, jaws, neck, nape, shoulders, stomach).
3. Try to tighten the clamps even more (until the muscles tremble), do it while inhaling.
4. Feel this tension.
5. Release tension abruptly - do it on the exhale.
6. Do this several times.

In a well-relaxed muscle, you will feel the appearance of warmth and pleasant heaviness.

If the clamp cannot be removed, especially on the face, try to smooth it out with a light self-massage with circular movements of the fingers (you can make grimaces of surprise, joy, etc.).

Ways of self-regulation associated with the impact of the word

Verbal influence activates the conscious mechanism of autosuggestion, there is a direct impact on the psychophysiological functions of the body. The formulations of autosuggestions are built in the form of simple and brief statements, with a positive orientation (without the “not” particle).

self orders

One of these methods of self-regulation is based on the use of self-orders - short, abrupt orders made to oneself. Use self-order when you are convinced that you need to behave in a certain way, but are having difficulty organizing your behavior appropriately. Tell yourself: “Talk calmly!”, “Be silent, be silent!”, “Do not succumb to provocation!” - it helps to restrain emotions, to behave with dignity, to comply with the requirements of ethics and the rules of communication.

The sequence of work with self-orders is as follows:

1. Formulate a self-order.
2. Mentally repeat it several times.
3. If possible, repeat the self-order aloud.

Self programming

In many situations, it is advisable to "look back", recall your successes in a similar position. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, volitional spheres and inspire Confidence in your strength.

You can set yourself up for success with the help of self-programming.

1. Recall a situation when you coped with similar difficulties.

2. Use affirmations. To enhance the effect, you can use the words "just today", for example:

• “Today I will succeed”;
• “It is today that I will be the most calm and self-possessed”;
• “It is today that I will be resourceful and confident”;
• “It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of endurance and self-control.”

3. Mentally repeat the text several times.

Attitude formulas can be said aloud in front of a mirror or silently on the way.

Self-approval (self-encouragement)

People often do not receive a positive assessment of their behavior from the outside. Its deficiency is especially difficult to tolerate in situations of increased neuropsychic stress, which is one of the reasons for the increase in nervousness and irritation. Therefore, it is important to encourage yourself. In the case of even minor successes, it is advisable to praise yourself, mentally saying: “Well done!”, “Clever!”, “It turned out great!”.

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You control yourself - you control your life! This immutable truth, which is relevant in our time, more than ever, because modern world- this is not only a world of high speeds and a huge number of things to do and worries, but also a world of stress and emotional instability, in which even the calmest person can easily lose his temper.

What is mental self-regulation?

Mental self-regulation is a person’s control of his psycho-emotional state, which is achieved through the influence of a person on himself through the power of words (), mental images () and control of breathing and muscle tone (). The methods of self-regulation are applied in absolutely any situation, and always produce the desired effect.

So, among the effects of mental self-regulation, three main ones can be distinguished:

• Activation associated with an increase in psychophysiological activity
• Recovery associated with reduced symptoms of fatigue
• Calmness associated with the elimination of emotional tension

In general, there are, of course, natural ways mental self-regulation, including:

• Music
• Dancing
• Traffic
• Massage
• Interaction with nature and animals

However, these tools cannot be used in many situations, for example, during work, when a person feels tired and observes the tension of his mental state.

But it is timely mental self-regulation that can be perceived as a psychohygienic means that can prevent the accumulation of overstrain, restore strength, normalize the psycho-emotional state and mobilize the body's resources.

For this reason, the most accessible ways of natural self-regulation are also:

• Expressing compliments, praise, etc.
• Inhalation of fresh air
• Real or imagined sunbathing
• on pleasant things, photographs and flowers
• Contemplation of landscapes and panoramas
• Muscle relaxation, stretching and other similar movements
• Reflections on pleasant and good
• Humor, smile, laughter, etc.

But, in addition to natural ones, there are special ways of self-regulation, which in some cases are also called self-influence. It is about them that we will discuss further.

Methods of self-influence

So, the methods of self-action can be divided into:

• associated with verbal influence
• motion related
• breath related

Let's consider each of them in more detail.

Methods associated with verbal influence

Start self-knowledge, and we wish you good luck and always be in the best condition for yourself!

Staying in a negative emotional state has a devastating effect on the body, since ancient times people have been looking for ways to control their mental state. Methods of self-regulation of emotional states are being actively studied, today a number of techniques have been developed to manage stress. Self-regulation is a system of certain actions aimed at managing one's psyche. Regulation techniques make it possible to consciously control one's behavior.

Approaches in psychology

AT domestic psychology definition emotional regulation occurs in the following contexts:

• self-regulation of the personality;
• regulation of behavior;
• mental self-regulation;
• self-regulation of states.

The mechanism of self-regulation and regulation of emotional states was considered by F.B. Berezin. In his works, the regulation of the body is associated with mental adaptation. Berezin argues that psychological defenses counteract anxiety and stress. The conducted research led Berezin to the conclusion that there are individual personality characteristics, it is they that help to successfully adapt to stress. This is the level neuropsychic stability, self-esteem, emotional response in conflicts and others.

The well-known approach of R.M. Granovskaya. She divides all methods of emotional regulation into three groups:

1. Elimination of the problem.
2. Reducing the intensity of the impact of the problem by changing the point of view.
3. Impact Relief negative situation using a number of methods.

Regulate the state of R.M. Granovskaya suggests using a weakening of motivation. For example, it is possible to reduce emotional tension when achieving a goal by concentrating not on the final result, but on tactics.

General principles

A number of mental states lead to disorganization, so they need to be regulated. There are two ways:

1. The use of influence on the psyche from the outside.
2. Self-hypnosis.

The concept of self-regulation refers to the second point, that is, a person helps himself to cope with a tense situation on his own. Methods of psychological self-regulation involve volitional participation, the personality of a person matters.

Mental self-regulation is the management of the emotional state by influencing oneself with the help of words, images, muscle tone, changes in breathing.

Psychological self-regulation allows you to eliminate, weaken the signs of fatigue, increase psychophysiological reactivity.

Modern self-management of the state is a kind of psychohygienic method that increases the resources of the body.

Classification

In psychology, there are several approaches to the classification of state self-government. L.P. Grimak identified the following levels of self-regulation:

• motivational;
• individual-personal;
• information and energy;
• emotional-volitional.

Motivational level

Any mechanisms of self-regulation begin with motivation. Regulation and self-regulation of mental states are closely related to achievement motivation. Motivation is what drives a person, and mental self-regulation is the ability to maintain the desired level of activity.

Individual-personal level

The level is mobilized when it is necessary to "remake" oneself, one's attitudes and personal values.

Regulatory qualities:

• a responsibility;
• self-criticism;
• purposefulness;
• strength of will.

Information-energy level

The level provides the necessary degree of energy mobilization for the optimal functioning of the psyche. Types of self-regulation at the level:

1. Catharsis. The shock of viewing works of art frees you from negative thoughts.
2. "reaction" reaction. Strengthening mental and motor activity.
3. ritual actions. The ritual is designed to set a person up for a good outcome of the event, to emotionally reinforce.

Emotional-volitional level

Volitional self-regulation makes it possible to control one's feelings, the ability to consciously maintain one's well-being in extreme situations.

Emotional self-regulation comes in two forms:

• arbitrary (conscious);
• involuntary (unconscious).

Involuntary regulation allows you to remove stress and anxiety intuitively. Conscious regulation is associated with target activity, a person uses special methods to restore emotional strength.

What methods are used

Methods of mental self-regulation were used in ancient times, for example, the technique of self-hypnosis went down in history as a practice of Indian yogis.

Known ways of self-regulation of the emotional state:

• self-hypnosis;
• autogenic training;
• desensitization;
• meditation;
• reactive relaxation.

Relaxation

The relaxation technique can be arbitrary (relaxation when going to sleep) and arbitrary. The free technique is evoked by taking a relaxed posture, imagining states corresponding to peace. Self-regulation skills with help allow you to perform a number of tasks:

• removal of muscle clamps;
• restoration of the energy balance of the body;
• getting rid of the consequences of negative interpersonal communication, restoring mental strength;
• recovery of the body.

Autogenic training

Methods of emotional self-regulation with the help of auto-training were proposed by the German doctor Schultz. Autogenic training is self-hypnosis, techniques are learned in the course of systematic exercises.

Most people can master the technique, under the influence of training, the emotional sphere normalizes, stress goes away, and volitional capabilities increase.

Examples of self-regulation using autogenous training:

1. The exercise is aimed at mastering the rhythm of breathing. Preliminarily, a feeling of warmth, heaviness is evoked, it is suggested that the heart beats easily and evenly. After preparation, the suggestion takes place: “I breathe quite calmly”, “I am calm.” Phrases are repeated 5-6 times.
2. Relaxation of the muscles is caused by a feeling of heaviness, filling the capillaries of the skin with blood - by a feeling of warmth.

Desensitization

Methods of psychological self-regulation with the help of desensitization can reduce fear and anxiety in frightening situations. This may be a fear of heights, flying, or memories of traumatic experiences.

Habitual methods of regulation are the elimination of anxiety through relaxation. Immersed in a state of complete rest, a person imagines disturbing situations. It is necessary to alternate approaching and moving away from the voltage source.

An effective technique is work with breathing. Holding free breath when faced with an alarming situation, you can regain freedom of action.

The principles of self-regulation using desensitization is the elimination of anxiety through a positive attitude. An example here is when a child sings a cheerful song about how a lion ate a man. The sound and tone of speech eliminates fear. (Song from the movie "Mary Poppins Goodbye"). General fun mood eliminates stress. In this film you can find effective methods self-regulation and removal of psycho emotional tension in children.

Meditation

The foundations of self-regulation are laid in meditation. The process of meditation allows you to fully relax and relieve fatigue. Enough 15-20 minutes a day. There are two types of meditation:

1. Deep reflection (meditation on something).
2. Meditative state.

The effect of meditation is beneficial to health, it can reduce the symptoms of physical diseases, and it has a beneficial effect on physiology. After practice, metabolism, respiratory rate improves.
Video: webinar "What is self-regulation and why is it needed?".

Methods of natural regulation

Methods of mental self-regulation are not only conscious, but also natural. These include:

• walks in the forest;
• visiting cultural events;
• classical music;
• positive communication with interesting people;
• physical relaxation, for example, intense training;
• writing a diary entry detailing the situation that caused more emotional stress;
• literary evenings.

Natural regulation helps prevent neuro-emotional breakdowns, reduce overwork.

A person uses some basic natural methods of mental regulation intuitively. This is a long sleep, communication with nature, delicious food, a bath, massage, sauna, dancing or your favorite music.

Many of the ways people use unconsciously. Experts advise moving from spontaneous application to conscious control of one's condition.

To avoid nervous breakdowns, it is worth using regulation methods. Self-management of one's condition can become the prevention of cardiovascular diseases and a condition for calm well-being. The main advice is regular use.

Video: webinar by psychologist Nina Rubshtein "Dependence, counter-dependence and self-regulation".

Methods of mental self-regulation (PSR) are used to restore the functional state of military personnel in the presence of moderately severe neuropsychiatric symptoms (sleep disturbances, high levels of anxiety, irritability, etc.), as well as for the rapid (20-30 minutes) removal of fatigue, emotional stress, increase performance in difficult conditions of activity for a period of up to 7 hours. In addition, the preliminary formation of skills for managing one's condition using the methods of RPS in itself increases the resistance of a serviceman to the action of stress factors, and in the event of extreme situations activates the necessary reserves. From the RPS methods below will be presented: the regulation of muscle tone, breathing control, autogenic training and the actual method of the RPS "Mobilization - 1", as well as the associative method of mental self-regulation. .

Regulation of muscle tone. An arbitrary increase in muscle tone does not require the development of special skills, since this function is sufficiently developed and controlled in humans. The development of relaxation skills requires special training, which should begin with relaxation of the muscles of the face and right hand, which play a leading role in the formation of general muscle tone.

To relax the muscles of the face, attention is first focused on the muscles of the forehead. At the same time, the eyebrows take a neutral position, the upper eyelids calmly fall down, and the eyeballs turn slightly upwards, so that the inner gaze is focused to infinity in the region of the nose. The tongue should be soft, and its tip is at the base of the upper teeth. The lips are half open, the teeth do not touch each other. This relaxation mask must be learned to be done in any environment and maintained for 3-5 minutes. In the future, the skill of relaxing the muscles of the whole body is easily developed. Relaxation, carried out under the continuous control of the mind's eye, usually begins with the right hand (for right-handers), then continues in this order: left hand- right leg - left leg- torso.

Breathing rhythm control. Some regularities of the impact of breathing on the level of mental activity are used here. So, during inhalation, the activation of the mental state occurs, while during exhalation, calming occurs. By arbitrarily setting the rhythm of breathing, in which a relatively short inhalation phase alternates with a longer exhalation followed by a pause, one can achieve a pronounced general sedation. A type of breathing that includes a longer inspiratory phase with some breath holding on inspiration and a relatively short expiratory phase (quite vigorously) leads to increased activity nervous system and all bodily functions. The duration of the pause is in direct relation to the duration of inspiration and in all cases is equal to half of it.

Properly administered abdominal breathing has a number of physiological benefits. It involves all floors of the lungs in the respiratory act, increases the degree of oxygenation of the blood, the vital capacity of the lungs, and massages the internal organs. That's why this issue should be given special attention. Those involved should understand that during inhalation, the muscles of the anterior wall of the peritoneum protrude, the dome of the diaphragm flattens and pulls the lungs down, causing them to expand. During exhalation, the abdominal muscles are somewhat drawn in, as if forcing air out of the lungs. The increased curvature of the diaphragm lifts the lungs up.

The calming type of breathing is used to neutralize excessive excitement after conflict, stressful situations, to relieve nervous tension. It is characterized by a gradual lengthening of the exhalation to the duration of a double inhalation. The pause in this case is equal to half the breath and is carried out after the exhalation. In the second stage, inhalation and exhalation are lengthened. On the third, the inhalation is lengthened until it is equal to the exhalation. On the fourth - the duration of breathing returns to its original value. It is not recommended to lengthen the breath more than up to a count of 10.

The mobilizing type of breathing helps to overcome drowsiness, lethargy, fatigue associated with monotonous work and mobilizes attention. Breathing exercises have a positive effect on the cardiovascular, respiratory systems, digestive apparatus, tissue metabolism, increase the functionality of body systems, ultimately determining its overall tone and alertness.

Autogenic training (AT). The use of autogenic training is based on mastering the possibilities of self-suggestion or autosuggestion (from the Greek autos - itself, suggestio - suggestion). The necessary conditions for this are concentrated self-observation of the course of internal processes, carried out rather in a passive than in an active-volitional form, and the presentation of the desired change (for example, warming, lightening, weighting, calming, etc.).

The main element of AT is the assimilation and operation of verbal formulations (self-hypnosis formulas) in the form of self-orders. In fact, self-hypnosis formulas are subjective markers that indirectly reflect complex complexes of sensory representations: organic sensations, a sense of muscle tension, emotionally colored images, etc.

The experience of states of autogenic immersion for methods aimed at the formation of self-regulating influences is not an end in itself. The main thing is to achieve the desired state "at the exit" from autogenic immersion, as well as to obtain a delayed optimizing effect. For this, special formulations of self-orders are used - the so-called "goal formulas" that set the desired orientation. further development states. The goal formulas mastered in the process of acquiring self-regulation skills, as well as self-hypnosis formulas, can have a different focus: the ability to further relax, rest, go to sleep - or have an activating effect, if necessary, immediately after the end of the relaxation session, start activities. Regardless of their specific focus, it must be borne in mind that such goal formulas are a necessary final element in the application of any modification of AT.

AT technique according to I.G. Schultz. The required general relaxation during training at the first stage of autogenic training according to I.G. Schultz is achieved using six basic mental exercises, each of which is aimed at a specific area or system of the body: 1) muscles; 2) blood vessels; 3) heart; 4) breathing; 5) abdominal organs; 6) head. The meaning of each of the exercises is to concentrate attention (calm, relaxed, incomplete) on a certain part of the body or on a certain organ: fixing experienced internal sensations; representation of the desired experience (feelings of warmth, heaviness, relaxation, etc.) - against the background of the repetition of the corresponding self-hypnosis formula. The assimilation of each exercise is carried out in stages, over several days of regular training to evoke a particular sensation. Linking all the self-hypnosis formulas together is carried out at the end of the training cycle (ready-made exercises, as it were, are strung on one thread.

There are well-known recommendations on the form of organization of AT classes and the specifics of their conduct. The main principles in this case are: the desire on the part of the student to master the relevant skills; systematic training; the sequence and completeness of the development of each stage; control over the course of classes by a doctor or psychologist.

The list of classic AT exercises includes the following:

1. Exercises for relaxing individual areas and the whole body by mental concentration and localization of sensations of pleasant heaviness: "My right (left) arm is heavy", "Both arms are completely heavy", "My right (left) leg is heavy", "Both legs are completely heavy."

2. Exercises to dilate blood vessels by instilling warm sensations in different parts of the body: "My right (left) hand is warm", "Both hands are perfectly warm", "My right (left) leg is completely warm, "Both legs are completely warm", "hands and feet are perfectly warm."

3. Exercise for the regulation of the activity of the heart: "My heart beats evenly and calmly."

4. Breath control exercise: "I breathe evenly and calmly", "I breathe easily."

5. Exercise for the regulation of activity internal organs abdominal cavity: "my solar plexus radiates a pleasant, inner warmth."

6. Head and mental stress exercise "My forehead is pleasantly cool."

Adding to this list are recommended

I.G. Schultz formulas for an active exit from the state of autogenous damage:

"Hands are tense!"

"Deep breath!"

"Open eyes!"

It is assumed that as the corresponding skills of voluntary regulation are automated, the textual design of self-hypnosis formulas is linked together and then significantly reduced. So, for several months of regular training, it is enough to repeat to yourself the sequence of words: "calmness, heaviness, warmth, heart and breathing are calm, the stomach is warm, the forehead is cool (clear head)" to achieve a quick release of tension and activation of the state. this is useful in emergencies, but reinforcing a skill requires its systematic deployment and longer sessions.

Modifications of AT in the form of self-actions.

"Heaviness" (1st exercise)

The first exercise evokes a feeling of heaviness in the arms and legs by repeating to oneself and vividly imagining the following self-hypnosis formulas: My right hand (for left-handed people, the left hand) is completely relaxed ... (3-5 times). I feel a pleasant heaviness in my right hand... (3-5 times). My fingers of my right hand became heavy... (3-5 times). The brush of my right hand became heavy... (3-5 times). My whole right arm is getting heavier and heavier... (3-5 times). I breathe evenly, I am completely calm ... (1 time). My right hand is very heavy, it seems to be filled with lead ... (3-5 times). I breathe evenly, I am completely calm ... (1 time).

After completing the exercise, open your eyes, vigorously bend and unbend right hand in the elbow 2-3 times, take 2-3 slow breaths and exhalations.

Exercise for the first time last no more than 5-10 minutes. In a similar way this exercise is done with the left hand, both hands, the right and left legs, both legs, and finally simultaneously with the arms and legs. It takes 3 days to process each item.

"Heat" (2nd exercise)

My muscles are relaxed for rest... (3-5 times). My body is pleasantly resting... (3-5 times). I feel a pleasant heaviness in my right (left) hand... (3-5 times). The blood vessels in my right (left) arm dilated... (3-5 times). Hot healthy blood rushed through them ... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times). Hot blood warmed my right (left) hand... (3-5 times). I feel a pleasant warmth in my right (left) hand... (3-5 times). My right (left) hand became heavy and warm... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times).

Then the sensation of warmth is processed in the same parts of the body as in the first exercise. The figurative representation of the feeling of warmth, as in the first exercise, helps. The figurative representation of the feeling of warmth, corresponding to the sensations that arise when the hand is lowered into warm water, helps.

"Breathing" (3rd exercise)

After repeating the previous formulas to ourselves 2 times, mentally pronounce the following phrases: My muscles are completely relaxed ... (3-5 times). I breathe evenly and calmly ... (3-5 times). My inhalation is smooth and longer than exhalation (morning type of breathing)... (3-5 times). My exhalation is smooth and longer than inhalation (evening type of breathing)... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times).

"Heart" (4th exercise)

After repeating the previous exercises (that is, each exercise builds on the old one), we mentally pronounce the following verbal phrases: My heart beats evenly and calmly ... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times). I feel a pleasant warmth in my chest... (3-5 times). My heart beats rhythmically and calmly... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times).

"Belly" (5th exercise)

Causing a sensation of warmth in the epigastric region, where a person has a nerve formation "solar plexus". Everything repeats from the beginning, then: Pleasant warmth in the upper abdomen, in the "solar plexus" ... (3-5 times). My stomach becomes warm, the tension of the abdominal muscles decreases ... (3-5 times). A pleasant feeling of warmth gradually spreads throughout the body ... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times).

"Forehead" (6th exercise)

Learn to evoke a feeling of pleasant coolness in the forehead and temples. As usual, all the previous formulas are mentally repeated (1-2 times), then: I have a good rest ... (3-5 times). My head is calm and fresh... (3-5 times). I feel a slight coolness in the forehead ... (3-5 times). A pleasant sensation of a cool breeze in the forehead, temples, above the bridge of the nose ... (3-5 times). My forehead is pleasantly cool... (3-5 times). I breathe evenly, I am completely calm ... (3-5 times).

Neuromuscular relaxation. The method of active neuromuscular relaxation was proposed by E. Jacobson and consists of a series of exercises for voluntary relaxation of the main muscle groups of the body. characteristic feature each exercise is an alternation of strong tension and the relaxation of the corresponding muscle group that quickly follows it. Subjectively, the process of relaxation is represented by sensations of softening, the spread of a wave of heat and pleasant heaviness in the area of ​​the body being worked out, a feeling of peace and relaxation. These sensations are a consequence of the elimination of residual, usually unnoticed muscle tension, increased blood supply to the vessels in this area and, accordingly, increased metabolic and recovery processes. To relieve fatigue, emotional stress, active relaxation is subject to all the main parts of the body, "worked out" in a certain sequence, for example: muscles of the limbs (legs, arms), torso, shoulders, neck, head, face. Below is a basic set of neuromuscular relaxation exercises in a slightly abbreviated version. The time required to complete the initial stages of training is 18-20 minutes. Contraindications for performing individual relaxation exercises are pathologies of the corresponding organs, age up to 12 years. In the presence of any diseases, before using neuromuscular relaxation techniques, it is required to undergo counseling and obtain permission from a doctor.

preliminary instruction

Before you start exercising, find a quiet place with subdued lighting. Sit in a comfortable chair... Get rid of the clothes that constrain you - tight belts, belts, ties, heavy outerwear, tight shoes. Remove your watch, glasses, or contact lenses.

The system of relaxation exercises involves tension followed by relaxation of each muscle group for 5 seconds, which are repeated twice. However, if you feel residual tension in the muscle, then you can increase the number of contractions of muscle groups up to seven times. It should be remembered that muscle tension is not identical to muscle pain or other unpleasant sensations - involuntary trembling, twitching, etc. In these cases, the degree of voluntary contraction should be reduced or the exercise should simply be abandoned. If you want to relax the whole body, then it will take about 20 minutes. You can shorten this time by relaxing fewer muscle groups.

Finally, do not hold your breath while exercising. Breathe normally or, if more comfortable, inhale during tension and exhale when muscles relax.

Basic instruction

Now you are ready to gradually relax most of the muscle groups in order to achieve a state of general relaxation. Make yourself as comfortable as possible, let nothing bother you... close your eyes. Let's start by paying attention to your breathing. Breathing is the metronome of our body. So let's see how this metronome works. Watch carefully as the air enters the nostrils and then passes into the lungs. As you inhale, your belly and chest expand, and as you exhale, they contract. Focus on your breathing... (pause 30 seconds).

In each case, when we will focus on a particular muscle group, before starting the exercise, I will give detailed explanations on how to do it. So don't start the exercises before I say, "Ready? Let's start!"

Rib cage

Relaxation will begin with the chest. I advise you, but only at my signal and not before, to take a very, very deep breath. Try to breathe in all the air that surrounds you. Let's do it now. Ready? Started! Take a very deep breath. Deepest breath! Deeper! Even deeper! Hold your breath... and relax. Now exhale all the air from your lungs and return to normal breathing. Did you feel tension in your chest as you inhaled? Did you notice relaxation after exhalation? Let's remember this feeling, realize it, appreciate it, because we will have to repeat this exercise. Ready? Started! Breathe deeply! Very deep! Deeper than before! Deeper than ever! Hold your breath and relax. Exhale quickly and return to the original breath. Do you feel tension now? Did you feel relaxed? Try to focus on the difference in how you feel so that you can repeat it all over again with great success. (Between exercises, a pause of 10-15 seconds.)

Lower legs

Let's turn to the steps and calves. Before you begin, place both feet firmly on the floor. Now I will ask you to leave your toes on the floor and raise both heels as high as possible. Ready? Started! Raise your heels! raise them both very high. Higher! Hold them in this position and relax. Let them fall softly to the floor. You should have felt tension in your calves. Let's repeat this exercise. Ready? Started! Raise your heels high. Very high! And now even higher, higher! Hold up! Now relax. When relaxing, you could feel a tingling in the calves, some heaviness, which corresponds to a relaxed state.

Now leave both heels on the floor, and lift your fingers as high as possible, higher, trying to reach the ceiling with them. Let's try. Ready? Started! Raise your toes. Above! Higher! More! Stop them! And relax... Now let's repeat this exercise. Ready? Started! Raise your toes high! Above! Higher! Well, a little more! Hold up! Relax... You may feel a tingling sensation in your feet. Try to feel this tingling, and possibly heaviness. Your muscles are now relaxed. Let the muscles become heavier and more relaxed (pause 20 seconds).

Hips and belly

Now let's focus on the muscles of the thighs. This exercise is very simple. At my request, you need to stretch both legs straight in front of you, if this is inconvenient, you can stretch one leg at a time. At the same time, remember that the calves should not strain. Let's start. Ready? Started! Straighten both legs in front of you. Directly! More straight! Straighter than it was! Hold up! And relax... Let your feet gently fall to the floor. Did you feel tension in your thighs? Let's repeat this exercise. Ready? Started! Stretch both legs out in front of you! Directly! More straight! straighter than before! Hold up! And relax...

To relax the opposite muscle group, imagine that you are on the beach and bury your heels in the sand. Ready? Started! Bury your heels in the floor! Keep your heels firm! Even harder! Harder than before! Hold the tension! And relax. Let's repeat it again. Ready? Started! Bury your heels into the floor. Harder! Even harder! Harder than it was! more! And relax. Relaxation should now be felt at the top of your legs. Let your muscles relax even more. More! Concentrate on this sensation (pause 20 seconds).

Hands

Let's move on to the hands. First, I will ask you to simultaneously clench both hands into fists. Clench both fists together as hard as possible. Ready? Started! Clench your fists very tightly. Stronger than so far! Even stronger! Hold up! And relax. This is a great exercise for those whose hands get tired from writing during the day. Now let's repeat. Ready? Started! Clench your fists very tightly. Stronger! Even stronger! Strongest of all! Hold and relax...

In order to relax the opposite muscle group, you just need to spread your fingers as wide as possible. Ready? Started! Spread your fingers wide. Wider! Even wider! Keep them in this state! Relax. Let's repeat it again. Ready? Started! Spread your fingers. Wider! Even wider! Maximum wide! And relax. Notice the sensation of warmth and tingling in the hands and forearms. Remember these sensations (pause 20 seconds).

Now let's work on the shoulders. We carry a lot of tension and stress on our shoulders. This exercise consists of shrugging the shoulders in a vertical plane towards the ears (mentally try to reach the earlobes with the tops of the shoulders). Let's try. Ready? Started! Raise your shoulders. Raise them higher. More! Higher than it was! Hold up! Relax. Let's repeat it again. Ready? Started! Raise your shoulders as high as possible! Higher! Above! Maximum high! And relax. Very well! Concentrate on the feeling of heaviness in your shoulders. Drop your shoulders, let them relax completely. Let them get heavier and heavier (pause 20 seconds).

Let's move on to the front area. Let's start with the mouth. The first thing I will ask you is to smile as widely as possible. It should be a smile from ear to ear. Ready? Started! Smile broadly. Even wider! Nowhere to go?! Stop this tension! And relax. Now let's repeat this exercise. Ready? Started! Broad smile! The widest smile! Even wider! Wider! Hold up! And relax.

To relax the opposite muscle group, press your lips together as if you want to kiss someone. Ready? Started! Squeeze them as hard and tight as possible. Relax. Let's repeat this exercise. Ready? Started! Squeeze your lips! Stronger! Pull them forward a little! Even stronger! Hold up! And relax. Relax the muscles around your mouth - let them relax! Relax them more and more.

Now let's move on to the eyes. You have to close your eyes very tightly. Imagine that you have shampoo in your eyes. Ready? Started! Close your eyes. Very strong! Even stronger! Quite strong! Hold up! Relax. Let's repeat this exercise. Ready? Started! Close your eyes tighter! Stronger! Tighten your eyelids! More! Even stronger! Relax.

The last exercise is to raise your eyebrows as high as possible. Remember to keep your eyes closed while doing this. Ready? Started! Raise your eyebrows high. As high as possible! Higher! As high as possible! Hold up! Relax. Let's repeat this exercise. Ready? Started! Raise your eyebrows! Higher! As high as possible! Hold them in this position! And relax. Pause for a few moments to feel the complete relaxation of the face (pause 15 seconds).

The final stage

You have now relaxed most of the major muscles in your body. To be sure that they all really relaxed, I will list in reverse order the muscles that you strained and then relaxed. As I call them, try to relax them even more. You will feel relaxation permeating your body like a warm wave. You feel relaxation starting from the forehead, then it moves to the eyes and down to the cheeks. You feel the heaviness of relaxation, covering the lower part of the face, then it descends to the shoulders, chest, forearms, stomach, hands. Relax your legs, starting from the hips, reaching the calves and feet. You feel that your body has become heavy, very relaxed. it nice feeling. Hold these sensations and enjoy the feeling of relaxation (pause 2 minutes).

Exit from the state of relaxation

Now let's try to return to the world around you. I will count from 1 to 10. On each count, you will feel that the mind is becoming more and more clear, and the body is more fresh and energetic. When I count to 10, open your eyes and you will feel better than ever that day. There will be a feeling of cheerfulness, freshness, a surge of strength and a desire to act. Let's start: "one - two" - you begin to wake up, "three - four - five" - ​​there is a feeling of cheerfulness, "6 - 7" - strain your hands and feet, "8" - stretch, "9 - 10" - open your eyes . You are awake and ready to act. Your mind is clear, your body is rested.

In addition to the above content of the neuromuscular relaxation session, based on our experience with this technique, the following can be said:

The use of this method is effective as a basic means of forming the states of autogenic immersion. In the vast majority of people who have not previously been engaged in it, it is possible to induce a full state of relaxation already at the first lesson;

The given text of the session can be considered as an indicative scheme of its conduct. Within certain limits, you can (and should) vary the text in order to emphasize the most important points to ensure complete relaxation. So, if necessary, it is possible to give a more detailed description of the sensations that accompany the relaxation of certain muscle groups, for example, to detail the zones and directions of distribution of sensations of heat and heaviness, as well as the phenomena accompanying them;

The list of these exercises can be expanded by including additional techniques of a similar type. So, for a more complete removal of tension from overstressed muscles of the neck (and in addition - the skin of the head), you should enter special exercises for these zones: tilting the head back with a raised chin and, conversely, resting the chin on the sternum and collarbones. At the same time, it is necessary to fix the attention of the performer of the exercise to the appearance of a warm, almost hot zone in the region of the base of the occiput;

The emphasis in the above text on the sensations of heaviness and relaxation that occur after performing each exercise should be supplemented by fixing attention on the sensations of warmth. This prevents the occurrence of sensations of enduring heaviness in the body in the post-relaxation period. In addition, the spectrum of subjective experiences of the state of relaxation is enriched and the transition to the active state “at the exit” from relaxation is facilitated;

To activate the state at the stage of exit and form an optimal working state, it is advisable to combine the elements of the text from the section "Exit from the state of relaxation" with the performance of appropriate breathing exercises, stretching and other types of warm-up, color and musical influences. This complex activation is especially important for initial stage learning.

Psychological technologies for managing the human condition Kuznetsova Alla Spartakovna

Chapter 2 Methods of psychological self-regulation of states

Methods of psychological self-regulation of states

2.1. Psychological self-regulation of states (PSR) in applied conditions

A circle existing methods and the specific techniques of self-regulation of states corresponding to them is quite wide. These include methods of direct state management, and complexes of hygienic and restorative procedures that are not directly related to the effects on the mental sphere - various types of specialized gymnastics, breathing exercises, self-massage, etc., indirectly contributing to the normalization of the course of mental processes. However, the central place among the psychoprophylactic means of actively influencing the state is occupied by a group of methods united by the name “psychological (mental) self-regulation” ( Alekseev, 1982; wild, 2003; Health Psychology, 2003; Prokhorov, 2005; Schwartz, 1984).

First, it is necessary to point out the differences in the interpretation of the concept of "self-regulation", which are often found in the specialized literature. AT broad sense the term "mental self-regulation" denotes one of the levels of regulation of the activity of living systems, which is characterized by the use of mental means of reflecting and modeling reality ( Konopkin, 1980; Morosanova, 2001; Oboznov, 2003). With this understanding, psychic self-regulation includes both the control of the behavior or activity of the subject, and the self-regulation of his current state. When focusing on the last aspect of the manifestations of life activity, a narrower interpretation of this concept arises. The following definitions can be cited as examples of understanding RPS in a narrow sense:

"Mental self-regulation can be defined as the regulation of various states, processes, actions carried out by the organism itself with the help of its mental activity" ( Shubin, 1978, p. 98);

“Psychic self-regulation ... is understood as a purposeful change in both individual psychophysiological functions and the neuropsychic state as a whole, achieved through specially organized mental activity” ( Filimonenko, 1982, p. 78);

"Psychic self-regulation (PSR) is the influence of a person on himself with the help of words and corresponding mental images" ( Alekseev, 1979, p. 3);

“By psychic self-regulation (PSR) we mean psychic self-influence for the purposeful regulation of the comprehensive activity of the body, its processes, reactions and states” ( Grimak et al., 1983, p. 151).

With all the differences in the levels of generalization of the concept of RPS in the above definitions, they have in common the identification of the human condition as an object of influence and the focus on the use of internal means of regulation, primarily the methods of psychological self-influence.

A typical task for applied work on the prevention of adverse FS is the removal of manifestations stressful conditions and reducing the degree of emotional intensity of activity, as well as preventing their undesirable consequences. In addition, against the background of the normalization of the state (mainly due to calming down, relaxation), it often becomes necessary to activate the flow of recovery processes, to strengthen the mobilization of resources, thereby creating prerequisites for the formation of a different type of states - states of high working capacity ( wild, Semikin, 1991; Prokhorov, 2002).

There are different methods and modifications of RPS techniques that are adequate for these tasks in general direction. First of all, they should include the following main classes of methods ( wild, Grimak, 1983; Leonova, 1984; Marischuk, Evdokimov, 2001; Everly, Rosenfeld, 1985; De Keyser& Leonova(eds.), 2001; Mitchell,1977):

Neuromuscular (progressive) relaxation4;

Autogenic training;

Ideomotor training;

Sensory reproduction of images (method of figurative representations).

The first two methods are the most developed in theoretical and substantive terms. They are aimed at the formation of a specific type of human condition - relaxation(from lat.relaxatio - stress reduction, relaxation) and based on it, different degrees of autogenic immersion. When experiencing these states, favorable conditions are created for proper rest, strengthening of recovery processes and developing skills for voluntary regulation of a number of autonomic and mental functions (Theory and practice of autogenic training, 1980; Workshop on health psychology, 2005; Romain, 1970; Svyadosch, 1979). Note that sometimes in the specialized literature as a synonym for the term "autogenic immersion" the term "hypnotic immersion" is used ( Lobzin, Reshetnikov, 1986; Brief Psychological Dictionary, 1985). However, we still prefer to use the term "autogenic immersion", since the corresponding states are related, but not identical.

Research results show that, being in a state of relaxation, a person is able to voluntarily influence biorhythms, reduce pain sensitivity in certain parts of the body, quickly fall asleep, improve the ability to concentrate, provide better mobilization of pre-tuning reactions, etc. ( wild, 2003; Kuznetsova, 1993; Leonova, 1988b; Svyadosch,Romain, 1968; Semikin, 1983, 1986; Filimonenko, 1984). In general, the experience of states of relaxation and autogenic immersion significantly increases the possibility of preventing pronounced adverse conditions - the removal of stress reactions, as well as the formation of states of increased performance.

The state of relaxation, which can be considered as the initial stage of autogenic immersion, is characterized by the appearance of sensations of warmth, heaviness throughout the body, experiences of internal comfort, relaxation, distraction from external stimuli, removal of anxiety, anxiety, excessive excitement (Theory and practice of autogenic training, 1980; Everly, Rosenfeld, 1981). Deeper stages of autogenic immersion, accompanied by feelings of lightness, weightlessness, the experience of "dissolution" of the body and maximum concentration on the world of internal sensations, are altered states of consciousness of an active nature ( Mahach, Makhachov, 1983; Romain,1970; Benson, 1983).

According to a number of authors, the shifts in the course of physiological (primarily neurohumoral) and mental processes observed during the occurrence of states of relaxation and autogenic immersion are a "reverse copy" of the body's response to stressful situation (Giessen, Vyshinsky, 1971; Theory and practice of autogenic training, 1980; Benson, 1983). Some authors consider the relaxation state as a kind of "energy antipode of stress" in terms of its manifestations, formation features and triggering mechanisms ( Filimonenko, 1982). This feature is also associated with pronounced preventive and therapeutic effects of the use of various techniques, the main principle of which is to achieve a state of relaxation. In particular, dividing all such techniques into 3 groups: aimed at calming (eliminating emotional dominants), recovery (weakening signs of fatigue) and programmability (increasing reactivity to verbal impact) - and based on the consideration of the relaxation state as the antipode of stress, one can take into account the degree of ease of achieving the normalizing effect of these techniques. The effect of "calming" is achieved most quickly, then - "recovery" and lastly - the effect of "programmability" ( there).

Thus, the problem of PSR states can be considered as specially organized activities for managing your own state ( wild, 2003; Kuznetsova, 1993; Semikin,1986). Methods and techniques of RPS are the basis for mastering the necessary internal funds for the implementation of this activity (actions, skills, operations). In this regard, in the process of purposeful organization of this kind of activity, it is necessary to ensure:

Completeness of the process of development (formation) of these funds;

The effectiveness of their use in the presence of formed skills.

In general, analyzing the similarities that make it possible to combine various RPS techniques and techniques into a single category of methods of active influence on the subject, it can be stated that the main features of all RPS methods are:

1. Identification of the human condition as an object of influence. When applying RPS methods in practice professional activity this object is a FS, while taking into account the impact on the main levels of its manifestation: physiological, psychological, behavioral5.

2. Focus on the formation of adequate internal means that allow a person to carry out special activities to change his condition. All RPS methods are based on the development and training psychological tricks internal "self-change" of the state, carried out by the subject as needed - the formation RPS skills.

3. The dominance of the active installation of the subject to change (regulate) his state. human acceptance activepositions in relation to the possibilities of managing one's own state is a prerequisite for effective learning RPS skills, and the success of optimization work when using any RPS method directly depends on this circumstance.

4. Training in RPS skills should be organized in the form of successive stages of mastering relevant internal skills, which is the main content of the training programs.

5. The change in FS in the process of a separate session of the RPS includes a number of stages: 1) transformation of the initial background state with the help of RPS techniques into a specific state of relaxation and deeper degrees of autogenic immersion; 2) active work to remove the negative symptoms of the initial state, enhance recovery processes and form experiences of subjective comfort in a relaxation state; 3) the transition from the state of relaxation to the target or final FS, which may be different depending on the conditions and the specific task of using the RPS (achieving a state of active wakefulness, a state of urgent mobilization, a drowsy state as a transition to deep sleep, etc.).

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Chapter 16