Emotional stress and its degrees. Big encyclopedia of oil and gas
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 clamp exists for a long time after the situation that gave rise to 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, 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.
It is possible to help a child to become liberated and to feel the possibilities of his body with the help of various 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? This is a conflict between two equally strong but incompatible needs, between two oppositely directed behavioral tendencies.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 response is a tension (Russian translation of the English word "stress") of all the body's defenses, the mobilization of its resources, and above all the autonomic, 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. The inhabitants of besieged Leningrad did not have hypertension, for the first time high blood pressure was registered in many residents of the city only after the blockade was broken. Moreover, psychosomatic illnesses temporarily disappeared even in those who survived the inhuman conditions of the 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. But it remained at an elevated level for a 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 dependence, helplessness and passive-defensive behavior is very strong, and the subject needs to be 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 not be completely successful? Primarily, 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 him from screaming and crying without paying attention to him. 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 efforts, 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 crying and can rely on the good attitude of the mother, her constant protection. Only with her help can he gradually develop the ability to actively interact with the world 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 that was psycho-traumatic, and thanks to the strong imprinting of that situation, it also reproduces the childish type of reaction.
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 engage in the activities available to him, of course, always 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 positive feedback is formed, 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 the 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 the skin of the 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 the pads of the middle finger of the 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 an institution of the "elementary school-kindergarten" type). 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 cure for anxiety. 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 outdoors for 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 barely noticeable 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. | |
mental stress) in labor physiology - a state of excessive mobilization of the physiological functions of the body (and, first of all, the nervous system), which occurs in the conditions of solving a difficult task or in a dangerous situation.
1. Small medical encyclopedia. - M.: Medical Encyclopedia. 1991-96 2. First aid. - M.: Great Russian Encyclopedia. 1994 3. Encyclopedic dictionary of medical terms. - M.: Soviet Encyclopedia. - 1982-1984.
See what "Emotional stress" is in other dictionaries:
emotional stress- emocinė įtampa statusas T sritis Kūno kultūra ir sportas apibrėžtis Organizmo fiziologinių funkcijų (ypač nervų sistemos) per didelės mobilizacijos būsena, atsirandanti sudėtingomis aplinkybėmis (pvz., per varžybas, rungtynes) arba atliekant… … Sporto terminų žodynas
- (syn. neuropsychic stress) in labor physiology, a state of excessive mobilization of the physiological functions of the body (primarily the nervous system), which occurs in the conditions of solving a difficult task or in a dangerous situation ... Big Medical Dictionary
Encyclopedia of Sociology
Tension (psychological tension)- - emotional state of anxiety, anxiety, readiness to act, anxious expectation under extreme circumstances; great concentration of attention, often combined with anxiety, due to the expectation of unfavorable for ...
Voltage- (English tension) - 1. in general - an increase in load or tension, or the very state of such loading, tension; 2. subjective and difficult to describe feeling of emotional tension, presumably associated with contraction of a muscle, group ... ... Encyclopedic Dictionary of Psychology and Pedagogy
VOLTAGE- 1. In general - an increase in load or tension, or a state of such loading or tension. 2. Sensation associated with contraction of a muscle, group of muscles and/or associated tendons, membranes and ligaments. 3. An emotional state characterized by ... Explanatory Dictionary of Psychology
Emotional burnout in communication- Syndrome of emotional burnout (S. e. v.) characteristic of mental. the state of healthy people who are in intense and close O. with other people in an emotionally overloaded atmosphere (the term was introduced by the American psychologist H. J. Freidenberg in ... ... Psychology of communication. encyclopedic Dictionary
VOLTAGE- English. tension; German Spannung. 1. The state of the system, characterized by imbalance. 2. The emotional state of an individual or group, characterized by disturbed internal balance, anxiety, restlessness, agitation. N.… … Explanatory Dictionary of Sociology
VOLTAGE EMOTIONAL- (from Latin emoveo - shake, excite) - a mental state characterized as an increase in the intensity of emotions and experiences, a reaction to an internal or external problem. AD has, as a rule, a predominant subjective coloring and not always ... Encyclopedic Dictionary of Psychology and Pedagogy
See Emotional Tension... Big Medical Dictionary
Philosophical psychotherapy according to Sahakyan (Sahakian W. S., 1976) is a system that uses the ideas, attitudes, beliefs, worldview (philosophy of life) of a person as a means of changing, controlling or coping with his psychological or ... ... Psychotherapeutic Encyclopedia
Emotional stress is a set of emotional experiences that reduce the emotional background and motivational sphere of the individual. The state of emotional stress is accompanied by a feeling of helplessness of a person in front of life circumstances, his own uselessness, a feeling of loss of the meaning of life or the purpose of activity. Work is carried out formally, interest in others is supported by social demands, apathy gradually begins to fill all areas of life. In the affective sphere there is irritation, suspicion and nervousness, various personal accentuations can be activated. Increased feeling of unreasonable anxiety, anxiety.
Fatigue increases, which does not go away either after rest or after a night's sleep, but increases even with minimal physical exertion. Appetite may disappear, insomnia may occur, a desire to relieve and relax with the help of alcoholic and narcotic substances may appear. When using various stimulants (even coffee), their effect is not pronounced, and sometimes the opposite.
Usually, long-term suppression of negative feelings or problems leads to such a state, but when a person encounters a similar one, quite a serious adjustment may be required. In many cases, prolonged nervous tension leads to the development of stress, with all the ensuing consequences. If you ignore this symptomatology, then various ones develop, the therapy of which also includes drug correction of the condition.
The human psyche is arranged in such a way that only in constant improvement is it in a normal state. In long periods of stability, emotional tension begins to accumulate, which is associated not so much with the external situation and the conservation of emotions, but with irritation from the lack of movement.
Causes of emotional stress
The state of emotional stress in most cases is caused by a person's inability to express their emotional and sensual experiences. Usually this concerns the processing and outburst of negative emotions, which have the most destructive effect on the psyche. It is in the expression of such feelings that many people have difficulty. This is due to social norms of behavior, prohibitions on the expression and discontent. Many are taught from childhood that they should not be angry with certain people or resist certain actions. and character leads to the creation of an outwardly positive and desirable image - a person. Who does not cry, does not get angry, does not take offense, who is able to forgive everything and enjoys what is unacceptable. The problem is that such experiences do not disappear from simple concealment and begin to destroy not only the psyche, but also the physical health of a person. Instead of refusing to acknowledge certain feelings, children should be taught to express them in a constructive way without holding them back.
In addition to such internal factors that are absorbed at a very early age, there is also an external influence. So, stressful situations and constant discomfort caused by external events leads to emotional stress. These include an unloved job, an annoying husband, annoying children, noisy neighbors, a construction site outside the window, unfulfilled dreams. Many of these factors are not even consciously noted by a person when he tries to understand the reasons for his own irritation, but they continue to influence. And if you can change your way of reacting and showing emotions in a few months, then some external circumstances are not amenable to our influence.
The difference between our idea of how the world should be and what manifestations of it we encounter is the strongest factor that provokes emotional tension. These differences may arise on the basis of objective or invented differences. So, it is quite logical to expect support and attention from a loved one, and when betrayal or ridicule occurs instead, tension arises. But it can also be illusions that cause more and more claims to the world - for example, the desire that everyone dine at a certain time or understand your words the first time.
Additional factors that make a person more receptive to events and lead to overstrain are increased fatigue, any dissatisfaction. The physical state plays a major role in the regulation of emotions, so if there is a slight emotional shock with a balanced body sensation, it can go unnoticed. Conversely, a fleeting remark from a stranger can lead to a serious emotional breakdown due to lack of sleep and hunger.
How to relieve emotional stress
The removal of emotional stress implies serious internal and external work, a subtle feeling of one's needs and capabilities, as well as patience, since it is impossible to remove in a couple of minutes what has been accumulating for months. Engage in restructuring your own life and reducing stress in everyday situations. The strategy of small tasks is great for this - when one big job is divided into several components. The perception of a person is arranged in such a way that if the plan is global (for example, to buy an apartment), then such a goal will cause nothing but panic, and postponing the implementation will cause an increase in internal tension. You should set many small tasks that will eventually lead to what you want. They can be performed periodically and not feel the resulting pressure.
Minimize the level of uncertainty as much as possible - demand deadlines from people, look for detailed information, make comparisons with similar projects. The greater your awareness of the real state of affairs, the smaller the difference between your expectations and reality. In addition, it allows you to optimally plan your own time and processes. Think about possible scenarios and your actions in them. This will take you away from empty fantasies, increased anxiety and panic waiting. When the situation turns not in the chosen most positive option.
If you notice an increased level in yourself, which is not based on objective reasons, then you should work with your states. To do this, you can compare the emerging situation with similar ones, but already successfully completed, and what is now perceived as a tragedy is good to put mentally next to really bad things (for example, excessive worries about a possible criticism of your report can be compared with the illness of a loved one - the level of anxiety should fall ). There is also an opposite strategy - bringing the significance and importance of the experienced situation to the point of absurdity. By spinning in your head the extent of the impact of your failure on the presentation to the point that the sun may then go out and the entire universe will perish, you will notice an emotional change in perception.
Increase physical activity - this is a great way to process many emotions. Moreover, the type of occupation can be selected in relation to the emerging negative emotions. If this is, then start running, if - sign up for boxing, increased - you go to the pool. You also need to listen to your own body - if you want to stretch, then do not force yourself to lift the barbell. In the process of sports and physical activity, not only the elaboration of emotions takes place, a surge of excess adrenaline, but also the production of positive hormones, which stabilizes the emotional state.
If you notice a growing emotional tension, then you can reduce it right at this moment with the help of breathing techniques. It can be exercises from yoga or vayveishen, just alternating deep breaths and sharp exhalations - there is no unambiguous recipe, it's worth trying. However, it definitely helps to transfer attention from the thought process to the breathing process.
To release accumulated emotions, you can look for various optimal ways for this that will not harm people and relationships, it is good that this process takes place in the presence of a psychologist. You can throw out emotions on your own through sports, dancing, singing, drawing (and even coloring), modeling. All types of creativity are great as a way to express your inner state, and even in the form of art.
Look for activities that bring you relaxation, work on letting more spontaneity into your life and finding reasons to enjoy every moment. Strive to reduce the amount of your own control. Reduce it to only what is necessary, while not touching other people's lives and beliefs. The fewer things that need to be kept in your field of vision, the more moments for relaxation, and the world will not collapse without your intervention, rather it will breathe more freely and easier, like you yourself.
Ways to relieve emotional stress
In psychology, many methods and techniques have been developed that help relieve or reduce the level of emotional stress. Some of them need to be performed only with a specialist, but there are a number of techniques available for independent use.
Thus, a change of activity is very effective, and it is necessary to choose something that requires strong muscle tension or physical activity. The duration of such a shift can be from five to fifteen minutes. You can do the necessary small work around the house - wash shoes or dishes, take out the trash, iron a shirt. In the office, you can go for lunch, bring paper, water the flowers. If possible, the simplest and most effective thing is to go out for a walk at a fast pace, it is good to combine this with breathing exercises.
Suitable for different types. You can draw or glue collages, you can make drawings using computer programs - here you can throw out anger, annoyance, and dreams. You can also visualize in your imagination - here it is better to work with energy. When you feel tension, imagine it as a liquid of a certain color and imagine how it flows out of you, through your feet into the ground. This technique is very grounding, especially good if you can take off your shoes and fully touch the ground with your foot.
Analyze the situation. When something makes you seriously worried, you can decompose the situation in writing by answering the questions: what hooked you, what conclusions can be drawn, what led to the emergence of such a situation, what does it affect, what could provoke other people, how can you avoid or how to use for yourself. In the process of such an analysis, you not only acquire a strategy for coping with similar incidents for the future, but also stabilize your emotions in the present.
Get rid of sad thoughts, surround yourself with positive people, sharing your sadness with them, you can transfer perception from a tragic to a comic angle. Plan your day in such a way that it always has a place for something that pleases or gives peace, and try to put it in the evening - this arrangement will help accumulate strength on calm days and neutralize the negative impact on unsuccessful ones.
The modern world poses a large number of tasks and goals for a person, which together are stressful factors and provoke a state of emotional stress. It reflects the psycho-physiological readiness of the body to find internal resources for the implementation of the plans. Such a load cannot be beneficial, therefore it leads to a feeling of chronic fatigue. To avoid the occurrence of regular psychological stress, leading to serious neurotic disorders, you need to learn how to deal with your own negative emotions and understand the reasons that provoke them.
A modern person should know how to deal with stress
Causes
Most psychologists are inclined to believe that the reasons leading to such experiences are of 2 types:
- external;
- internal.
Internal reasons include the problem of inability to splash out emotions and experience them within oneself. Most people who encounter this problem are pessimistic or have low motivation and ingrained complexes. The initial effects may be mild internal tension and discomfort, but if this condition is prolonged, it can develop into a dangerous form of mental or physical illness.
People who have experienced a deterioration in health due to psycho-emotional stress most often suffer from problems of the cardiovascular system. Cardiologists, while studying the problem, concluded that people who cannot cope with such an emotional illness are at risk, since the likelihood of coronary heart disease and atherosclerosis increases, as well as periodic hypertension (hypertension). When emotional stress reaches a critical point, along with a change in the rhythm of cardiac activity, blood supply also changes.
It is important to understand that in moments of strong internal experiences, there is an enormous burden on the heart, sometimes leading to irreversible consequences.
External causes include stress factors - incidents that lead to the experience of acute negative emotions. These are situations that directly affect the private life of a person. They are associated with those locations that are given the most time and whose psychological climate is most important for emotional comfort. Mostly these are domestic problems, the atmosphere of the workspace, relationships with loved ones and relatives, interpersonal conflicts that have not been resolved for a long time.
Prevention of emotional stress
Feeling emotional stress on your own is quite easy. There is a feeling of heightened discomfort when a person can be quite healthy physically, but he characterizes his state of mind as satisfactory and feels the need to get rid of feelings of emotional oppression as soon as possible. The most destructive way to get rid of the problem is the complete elimination of all stress factors and going into the zone of psychological comfort, when any collision with the object of provocation of internal stress adversely affects the nervous system.
In order not to have to resort to such drastic measures, it is enough to learn how to prevent the symptoms that characterize emotional stress and prevent the further development of neurotic disorders. There are several rules of mental hygiene, following which you can achieve a stable balanced state and reduce the risk of stress factors:
Fighting methods
Even if all means of mental hygiene are directed against the occurrence of psycho-emotional stress, no one is immune from encountering unforeseen circumstances that have a strong destructive effect on the nervous system. It often happens that the mental state is exposed to stressful factors and in order to cope with stress, you need to resort to the help of special exercises that help to achieve a calm perception of the surrounding reality. It is worth changing your attitude to external manifestations that cannot be influenced. This is the first serious step to help relieve high levels of tension.
Yoga is a great stress reliever
There are several bodily exercises that are related to yoga and help relieve emotional stress. It has a beneficial effect on the functioning of the central nervous system, restores the body after overwork and long-term monotonous work.
When an adult experiences emotional stress and his mental state is not stabilized, the adrenal glands produce adrenaline, which activates all the internal resources of the body and encourages it to act no matter what.
In order to avoid critical harm to physical health, it is necessary to use up the produced adrenaline as soon as possible, for this there is a bodily technique. To relieve the growing psycho-emotional stress, you should perform a number of simple steps that will help get rid of the feeling of fatigue:
- Hold one hand over your head and lightly touch the fingers of the opposite ear.
- Bring the middle and index fingers of the other hand to the tip of the nose.
- Change the position of the hands: the right hand rises to the nose, and the left hand to the ear.
This elementary and effective method of treatment allows you to combine the activity of the cerebral hemispheres.
There is a way to deal with emotional stress in the form of breathing exercises:
- Bend your elbows and clench your fingers into a hard fist.
- Stomp your feet vigorously, straining the entire body and taking deep breaths and exhalations.
Such a means of dealing with stress will be most effective if the performer of this technique has the opportunity to scream loudly. This helps to release the emotional shackles as much as possible and feel relief.
It is worth paying attention to the reception of the fight against nervous tension in the form of muscle stretching:
- Stand up and straighten your back.
- Take a deep breath, as you exhale rise up on your toes.
- While inhaling, raise both hands, while exhaling, lower and tighten the muscles strongly.
- Lean forward, mentally releasing tension.
- Maintain this position for about a minute and try to stay in it, but relax as much as possible.
- Sharply return to the starting position, make movements that animals often perform after bathing, that is, shake off “invisible drops” from themselves.
This technique is recommended to be performed several times at a slow pace, until a feeling of pleasant freedom from accumulated tension appears in the patient's body. These recovery methods are recommended to be used as relaxation, it is useful to drink a cup of herbal tea and take a cool refreshing shower.
sand therapy session
It is impossible not to mention the diagnosis and at the same time the treatment of psycho-emotional disorders associated with the use of sand therapy. It was studied by the famous Swiss psychologist Carl Gustav Jung at the beginning of the 20th century. He noticed that this way of dealing with emotional stress and mental disorders has a tremendous effect, and interaction with sand gives a very important experience of reflection (self-knowledge) and helps to defuse tension within oneself.
Pets
Particular attention deserves tactile contact with animals. It has been proven that the biofield of domestic animals has a beneficial effect on the fight against the state of apathy caused by chronic fatigue. This is a quick way to restore strength and create a positive perception of the surrounding space.
Pets help relieve stress
Exercise stress
Many people find salvation from psycho-emotional stress in sports, because there are a large number of its types, everyone can find something to their liking.
The main thing is not to become addicted to sports and not consider it the only key to managing emotional problems: constant muscle tension is not the best way to get rid of chronic emotional fatigue.
Conclusion
Whatever means to combat psycho-emotional stress is chosen, the main thing is to achieve the goal and identify the essence of the problem, which was the root of emotional troubles. It is important to learn how to manage personal time and learn to distinguish between those processes that are carried out during the day. Time management techniques are great for this. In the concept of emotional stress, everyone puts their own meaning in accordance with the situation that caused this reaction. But anyone who encounters this problem should immediately bring their perception to a higher, conscious level.
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