How to reduce psycho-emotional stress. How to relieve nervous, emotional, muscular tension? How to relieve tension pain? Main stages of stress

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

Sit comfortably: put your hands loosely on your knees (palms up), shoulders and head down, eyes closed. Mentally imagine that you have a lemon in your right hand. Start squeezing it slowly until you feel that you have “squeezed out” all the juice. Relax. Remember your feelings. Now imagine that the lemon is in the left hand. Repeat the exercise. Relax again and remember your feelings. Then do the exercise with both hands at the same time. Relax. Enjoy the state of peace.
Exercise "Icicle" ("Ice cream"),
Purpose: to control the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up. Imagine that you are an icicle or ice cream. Tighten all the muscles in your body. Remember these feelings. Freeze in this position for 1-2 minutes. Then imagine that under the influence of solar heat you begin to slowly melt, gradually relaxing your hands, then the muscles of your shoulders, neck, body, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until you reach the optimal psycho-emotional state. This exercise can be performed while lying on the floor.
Balloon exercise.
Purpose: to control the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up, take a breath. Imagine that you are a big balloon filled with air. Stay in this position for 1-2 minutes, tensing all the muscles of the body. Then imagine that a small hole has appeared in the ball. Slowly begin to release air while relaxing the muscles of the body: hands, then the muscles of the shoulders, neck, body, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until you reach the optimal psycho-emotional state.
And, finally, with strong neuropsychic stress, you can perform 20-30 squats or 15-20 jumps in place. This will get rid of the tension that has arisen. This method of relieving psycho-emotional stress is widely used by both athletes and artists before important performances.
Consider the following complex of self-regulation - autogenic training (AT).
Autogenic training makes it possible to master emotions, develops will, attention, forms the habit of self-observation and self-report, increases the stability and lability of higher nervous activity.
Autogenic training includes two levels - lower and higher.
The first step consists of 6 exercises that affect the autonomic functions:
exercise "Heaviness" - maximum muscle relaxation. Muscle relaxation is practiced through a figurative representation of the developing sensation of heaviness in the right arm, then the left arm, then in the right leg, then in the left leg and torso;
exercise "Heat" - an arbitrary expansion of blood vessels in the same sequence, achieving a sensation of warmth;
exercise "Heart" - regulation of the rhythm of heartbeats;
exercise "Breathing" - regulation and normalization of breathing;
exercise "Heat in the solar plexus" - a call for a feeling of warmth in the abdominal cavity;
exercise "Coolness in the forehead" - the use of sensual representations of coolness, a breeze that refreshes the head.
The second step is meditative exercises that affect mental functions such as attention, imagination, thinking, will, emotions. You can start them only after you have mastered the exercises of the first stage and the sensations caused in all six exercises are achieved quickly (about 30-40 seconds).
They begin practicing exercises in the prone position (on the back, arms slightly bent at the elbow joints, legs are loose and do not touch each other), in the future it is advisable to perform them while sitting in a comfortable position. They are practiced in conditions of complete rest, solitude, without haste. A trained person is able to easily ignore all kinds of interference, performing exercises in any conditions. Practice shows that exercises are learned faster and more efficiently when using a tape recording of text with a sequence of actions.
The first few minutes of each exercise are devoted to finding a comfortable position. After the state of maximum rest is reached, the auto-suggestion phase begins, with the pronunciation of one phrase, reducing it by one word with each repetition. For example: “And now / I really / Want / To / My / Right / Hand / Become / Heavy ...”, “I switch my attention to the left hand. I really want my left arm to become heavy…”
This is followed by the main content part, which consists of settings, the nature of which corresponds to the tasks of the exercise being performed. After the main content part, the final phase follows, during which the body prepares for the transition to a waking state, for which the following formulations are used: “I had a great rest. I feel fresh. I am very calm. Calmness gives me confidence, strength, health. I feel alert and energetic, etc.” If the exercise is aimed at normalizing sleep, the formulations of the final phase are reversed: “I dissolve in peace. Peace turns into slumber. I start to fall asleep. Etc.".
For the purpose of self-help and mutual assistance to increase stress resistance, you can use the method of Hasai Aliyev "Key". This method allows, by selection and sorting, to find an individual way to achieve the optimal psycho-emotional state. The method is based on ideomotor training.
Unlike auto-training, which involves the sequential mastering of each exercise and the transition to the next step only when the desired effect is fully achieved, the “Key” method of X. Aliyev allows you to quickly achieve the effect of relaxation and relieving psychomotor stress. This method is based on self-regulation without external influence from specialists. To enter the optimal psycho-emotional state, it is necessary to find your own “key” by selection and sorting. By learning to control ideomotor movements, a person learns to control his state. How is this achieved?
Instruction.
First of all, it is necessary to conduct a test for "tightness" by enumerating three basic techniques.
Basic ideomotor techniques:
spreading the arms: imagine that the arms stretched out in front of you begin to smoothly diverge to the sides without your muscular efforts, as if automatically;
bringing hands together: imagine their reverse movement;
raising the arm, arms: imagine that your lowered arm(s) floats up, like, for example, an astronaut in weightlessness.
If none of the tricks work, then you are clamped. Do any physical exercise and repeat the “tightness” technique again. To relieve nerve clamps, it is necessary to repeat several times the ideomotor technique that works best. Attention! When the body begins to go into self-oscillation mode, helping this process, look for the rhythm of harmonious self-oscillation "back and forth" or "in a circle." In this way, you can train and coordination. The exercises can be done standing or sitting.
During the execution of techniques, you should remember the desired results that you want to get as a result of their actions (for example, improved well-being, vigor, clarity, etc.).
Reception "Flight".
Stand up, close your eyes, lower your arms along the body. Mentally focus on your hands and try to lift them up, to the sides without tension. Imagine that you are flying high above the ground.
Reception "Divergence of hands".
Stand up, close your eyes, stretch your arms out in front of you. Mentally focus on your hands and try to spread them apart without straining. Choose a comfortable image that allows you to achieve this movement.
Reception "Convergence of hands".
Stand up, close your eyes, arms at your sides. Mentally focus on your hands and try to bring them together without straining. Choose a comfortable image that allows you to achieve this movement.
Reception "Levitation of the hand."
Hands down. Tune in so that the hand becomes lighter and begins to rise, float. If this technique does not work, you need to look for another movement or try to perform it after other movements.
Reception "Self-oscillations of a body".
Stand up, close your eyes, lower your arms along the body. Start swinging slowly, mentally choosing your pace and rhythm of movement, gradually achieving complete relaxation of the whole body. The main thing is to look for a pleasant rhythm and tempo of rocking.
Reception "Head movement".
Standing or sitting, mechanically rotate your head in search of a pleasant rhythm and pleasant turning points. Painful and tense places should be bypassed. A pleasant turning point is a relaxation point. The task is to find a movement that is easy, with minimal effort, with pleasant sensations that you want to continue.
The main task is to learn to mentally achieve the optimal psycho-emotional state. In cases of stress, by performing the described exercises, you can quickly and effectively restore your strength and take control of feelings and emotions. More
details of the method can be found in the book by X. Aliev "The Key to Yourself" (M.: Molodaya Gvardiya, 1990). Ways to achieve calm, influence bodily reactions, arbitrarily changing the physiological parameters of the body's activity - this, in fact, is self-regulation, as mentioned above.
Consider the following basic technique for regulating the psycho-emotional state - self-monitoring. The variant of self-monitoring of the state proposed by us is introduced as an obligatory element of psychophysiological training and is used for "self-control-self-regulation" of pilots (V.L. Marishchuk), as well as specialists of various extreme professions.
The purpose of self-monitoring is the identification and arbitrary overcoming of emotional tension.
Instruction.
It is necessary to mentally move the focus of attention around the body with the help of the following questions:
How is my expression?
How are my muscles? Is there any stiffness?
How do I breathe?
If negative signs are identified, they are arbitrarily eliminated with the help of other self-regulation techniques: the posture is adjusted, muscles relax, breathing normalizes, and facial expressions of confident calmness are created.
First of all, it is necessary to master the basic technique of self-regulation of breathing.
Sit down and take a comfortable position.
Put one hand in the navel, the other on the chest (these manipulations must be performed only at the initial stage of mastering the technique in order to remember the correct sequence of breathing movements and the resulting sensations).
Take a deep breath (lasting at least 2 seconds), drawing air first into the stomach, and then fill the entire chest with it.
Hold your breath for 1-2 seconds.
Exhale slowly and smoothly for 3 seconds. The exhalation should be longer than the inhalation.
Take a deep breath again without stopping and repeat the exercise.
The exercise is repeated 4-5 times in a row. Avoid striving to do the exercise perfectly the first time. It must be remembered that when performing this technique, dizziness may occur. This is due to individual characteristics. In case of dizziness, reduce the number of cycles performed in one set. The technique of self-regulation of breathing can and is important to use not only at moments of psycho-emotional tension, but also during the day from 5 to 15 times, devoting 1 minute to its implementation. This technique perfectly helps to relieve emotional excitement, a state of tension, etc.
As a simple technique for working with emotions, you can use the technique of paradoxical intention by V. Frankl.
Instruction.
Inner experience shows that experiences arise in us involuntarily, regardless of our decision. Try to make yourself anxious right now, try your best, say to yourself: “You must be terribly anxious. Worry, worry, even more! .. ”I think there was no anxiety. The direct intention to feel some kind of feeling, as it were, paralyzes the ability to experience it for a while. On the basis of this, one of the rules of the psychotechnics of experience was formulated - "If you want to get rid of or weaken some undesirable state, try to do the exact opposite - to cause or strengthen its sensation."

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

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

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

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

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

PSYCHOLOGICAL FATIGUE

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

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

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

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

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

Ways to deal with psychological fatigue:

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

PSYCHOLOGICAL (NERVOUS) TENSION

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

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

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

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

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

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

Ways to deal with psychological stress:

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

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

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

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

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

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

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

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

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

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

life event	Significance unit
1. Death of a spouse
3. Breakup with a partner
4. Serving a sentence in prison
5. Death of a close relative
6. Injury or illness
7. Retirement
8. Illness of a family member
9. Job change
10. Growing debts
11. Conflicts with superiors
12. Sleep disturbance
13. Penalty for violation of traffic rules

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

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

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

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

How does stress occur?

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

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

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

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

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

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

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

Inability to focus on something

Common mistakes at work

Memory impairment

Chronic fatigue

The number of cigarettes smoked is on the rise

Work does not bring joy

Addiction to alcoholic beverages

Headaches

Sleep disorders (insomnia, drowsiness, etc.)

Back or neck pain

Bouts of irritation

Constipation or diarrhea (diarrhea)

Chest pain

Attacks of dizziness

A sharp deterioration in the condition of hair and nails

Skin diseases

Rheumatoid arthritis

Allergy

Heartburn, peptic ulcer and other diseases of the digestive system

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

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

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

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

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

1. Recognition of the problem

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

Make a list of all situations that cause you stress

Ask yourself why this is happening

Expand your understanding of the situation using your imagination.

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

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

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

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

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

¨ what was the most unpleasant for you?

¨Has this happened in your life before?

How do you understand what happened?

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

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

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

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

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

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

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

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

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

2. self help

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

3. Solution

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

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

So, don't let the conflict drag on!

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

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

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

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

Laugh! Smile! As often as possible!

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

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

Hope for the best

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

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

Avoid privacy with problems

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

go in for sports

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

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

Eat Right

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

¨ Lots of roughage, especially whole grains and cereals

¨ lots of fruits and vegetables

¨ plenty of fresh clean water

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

Maintain your good habits

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

Along with that, use the following tricks:

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

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

3. play with your kids and pets

4. Find time for pleasant little things and household chores

5. Talk to loved ones about difficult issues

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

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

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

V.Rambovsky, Eurasia Health Information Network

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DOCTOR VLAD ADVISES

My name is Vladimir Vitalievich Yachmennikov.

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

All the best!

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

June 2, 2016 | Filed under: Physical education and weight loss

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

May 29, 2016 | Filed under: News

Probably, you are already tired of watching videos in which I brandish various pieces of iron and show my shrunken body. Let's change the record and talk about working at night. The conversation will go not only about night shifts, but also about those who just like to stay up late, or even well after midnight. As far as it can...

May 25, 2016 | Filed under: Physical education and weight loss

It is also a very simple but effective exercise. Like everything I've shown in my videos before. By the way, here is the weight loss video section on my youtube channel: Physical education and weight loss. There, in the video, I promised to put a link to a video in which I show how to make a medicine ball out of an old basketball. I am doing…

May 22, 2016 | Filed under: News

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

May 17, 2016 | Filed under: Physical education and weight loss

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

Performance.

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

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

Exercise "I'm happy"

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

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

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

Laughter, smile, humor;

Various movements such as sipping, muscle relaxation;

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

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

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

Inhalation of fresh air;

Reading poetry;

Expressing praise, compliments to someone just like that.

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

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

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

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

Calming effect (elimination of emotional tension);

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

Activation effect (increased psychophysiological reactivity).

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

1. Methods related to the control of breathing.

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

- Breath control

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

Breathing technique "Fluff"

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

Breathing technique "Ball"

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

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

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

Exercise to relax various muscle groups.

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

Exercise "Vessel with liquid"

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

Exercise "Wave of relaxation"

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

3. Methods associated with the impact of the word.

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

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

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

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

Self-programming.

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

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

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

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

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

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

• Mentally repeat the text of the program several times.

Self-approval (self-encouragement)

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

4. Methods associated with the use of images.

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

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

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

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

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

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

5. Ways to activate the resource state.

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

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

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

Exercise "Float".

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

First aid for acute stress

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

Ways to relieve acute stress

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

Although these concepts should be separated. It can be said that emotional tension is the cause, but the state of stress is the effect. In addition, stress refers to the body's response to both psychological and physical overload. And in this article we will focus only on the emotional component of our life.

Emotions, no doubt, decorate our life, make it more complete. Joy, love, surprise, gratitude - all these are emotions that we experience constantly. And if we share positive emotions willingly, then we often keep negative emotions in ourselves.

It is good if a person knows how to splash out his emotions from time to time. Someone goes to a psychologist to talk about their difficulties, about what “boiled”. Someone shares their problems, fears and grievances with friends and loved ones. Maybe that's why true female friendship is so valued. A man, even a loved one, will not always be able to understand. But the best friend will always listen, regret and even give good advice.

Causes of emotional stress

One reason for emotional stress- the inability to splash out negative emotions, get rid of them. They accumulate, and gradually a person can develop various neurotic disorders - from mild depression to a serious mental illness. Physical health also suffers. It's no secret that constant psychological stress negatively affects the work of the whole organism. Why, when a person is very worried about something, they say "the heart is torn to pieces"? Because during times of severe stress, the load on this organ is really colossal. What can long-term emotional stress, is easy to guess.

Of course, in addition to internal reasons, there are also external ones. These are the so-called stress factors - situations that cause us negative emotions. It can be an unloved job, family problems, unfulfilled dreams and much more. And if you can deal with internal manifestations, then it is quite difficult to change external factors.

How to prevent emotional stress

Feeling the state of emotional tension is very simple.. In such cases, people say "it's hard for me" or "I feel bad." If you feel this way, then it's time to release the tension. But what to do so that it does not arise at all? Of course, you can get rid of all stress factors - an unloved job or a husband who causes only problems. But you must admit, you can’t run away from problems indefinitely. There is always something we can change. But in most cases, we have to accept the facts as they are. Therefore, you need to learn how to prevent situations when emotional stress increases and can lead to neurotic disorders. To avoid it, you just need to follow some rules - the so-called mental hygiene.

Secondly, you should not try to control everything around, including relatives. Unfortunately, we often try to teach our loved ones, to remake them for ourselves. This is what causes many conflicts. We simply cannot get used to the idea that each person is individual, he lives as he knows how, as he understands life itself. To remake it is not only senseless, but also cruel. Accept all people as they are. This will help you maintain a state of calm and complacency.

Third, keep evolving. often appears out of nowhere. It seems that everything is there - a favorite job, family, friends, what more could you want? And there is heaviness in the heart, irritation accumulates. Sometimes a person simply lacks development. You need to constantly set goals and develop, no matter whether it concerns a profession, a hobby, raising children, or even a banal cleaning of the house. New achievements will help to avoid an inferiority complex and feelings of internal aggression, rejection of oneself.

Ways to deal with emotional stress

Even using all the rules of mental hygiene, sometimes it is simply impossible to avoid emotional stress. It's no secret that our world is full of stress - transport, problems at work, lack of money and time. All this constantly puts pressure on modern man. But even this stress can be dealt with. Of course, it would be useful to try to get rid of the factors leading to emotional stress. If your work causes a feeling of persistent disgust in you, it is worth considering - is it worth such experiences? If you have not loved your spouse for a long time, but live in marriage out of habit or out of fear of being alone, again you need to ask yourself - do you want to live like this all your life, in eternal sorrow and discontent?

However, in most cases, it is enough to change not the stress factors, but the attitude towards them. The following methods will help you to remain calm and in a state of harmony even in moments when difficulties surround you from all sides.

• Break the task into parts. This method helps when it seems that the problem simply cannot be solved. But if you break it down into several small parts, it turns out that everything is not as scary as it seemed at first. The main thing is not to let emotions capture you, not to fall into hysterics. Try to think - what can you do first, what can you do after that, etc.
• Develop an action plan. Often, emotional stress builds up due to the fact that there is no clear plan of action. A person is tormented by the unknown - what will happen and how, how to prepare for possible situations. Try to find as much information as possible about the expected event, this will calm you down and set you up for a constructive perception of the surrounding reality.
• Consider all possible scenarios. Sometimes it is simply impossible to build a plan due to lack of information. It also happens that the fear of failure paralyzes a person and pushes him to rash acts. Try to consider all the options - how you will act in this or that case. Think about what will happen if your business really fails miserably? Is it that scary? Most often it turns out that there are no unsolvable situations, you can always find a way out. Understanding this simple thing is soothing and helps relieve tension.

• Go in for sports. Most people do not associate their physical state with their emotional state in any way. Meanwhile, depression is often caused by a banal lack of endorphins - “happiness hormones”. Our body produces them itself, under the influence of physical exertion. In addition, sports help to distract from sad thoughts for a while and focus on the work of the body.
• Don't let yourself be sad. There are many ways to get rid of negative thoughts - from gatherings in a cafe with friends to watching a comedy. As soon as you feel that negative emotions are accumulating, try to replace them with positive ones.

All these recommendations will help you get out of the endless circle of problems and stress, will allow you to look at the world from a different perspective. Don't let your emotions rule your life. Remember that it depends only on you whether your life will be a continuous holiday or a series of failures.

Not everyone knows how to relieve stress quickly and effectively. But back in the 11th century, the great scientist Avicenna established that in no case should nervous tension be accumulated in oneself. You need to start getting rid of it as soon as possible. Otherwise, a person runs the risk of getting a nervous system disorder, nervous breakdowns, or causing heart disease. And how to relieve emotional stress and what you need to do to restore good spirits, you will learn from this article.

How to get rid of stress

According to doctors, our nervous system is able to cope with emotional stress if the negative emotion that we experienced is short-lived. But with prolonged nervous tension, our psyche, unfortunately, cannot cope on its own.

If you get a big load at work, spending a lot of strength and vitality, your body needs help. Therefore, in order for our psycho-emotional background to be restored, it is necessary to help the recovery process by applying a set of measures aimed at relieving the symptoms of nervous and psycho-emotional stress.

• Walk in the fresh air

To relieve nervous tension, walks in the fresh air are recommended. You need to change your usual home environment and go outside. Walking down the street, alternate the pace of your movement and the width of your step. Soon you will notice how your emotional state returns to normal.

Here's how it all works: firstly, due to the flow of oxygen into the blood, the brain begins to work more intensively and fruitfully, the endocrine system begins to function more correctly. And secondly, during the alternation of pace and step width, special biochemical processes are launched that switch your brain activity from the psycho-emotional state of a person to ensuring the physical processes of the body.

Internal tension will go away even faster if, for example, you divert your attention to the contemplation of wildlife or good memories.

If you do not know how to relieve nervous tension, good old physical education is always happy to help you. Absolutely all doctors say that physical activity copes with stress very well. Here are some exercises that will help you eliminate internal tension, restore all your inner strength and restore a positive attitude:

1. Sit on a stool or chair. Grasp his seat with both hands and pull him up as hard as you can. Try to hold the chair for at least 10 seconds in this position.
2. Starting position - hands in the lock, wound behind the head closer to the cervical region. Press with your palms that there is urine on the neck, and with your whole body try to resist this pressure.
3. Sit on the very edge of a chair or stool. Let your arms hang freely, and your head will be raised slightly up. Hold this position for 7 seconds. Then inhale deeply, and as you exhale, bow down and hug your knees. Stay in this position for a few seconds, inhale and begin to slowly return to the starting position.

If you have a responsible and stressful job, and at the end of the shift you feel emotionally drained, then you absolutely need to include physical activity in your daily routine. You can do fitness, yoga, Pilates, dancing, athletics, in general, anything. The main thing is that it be systematic, and after classes your emotions are on the rise, and your mood is positive.

• let off steam

To relieve nervous tension, when emotions are overflowing and there is no strength to keep the brand of a balanced and calm person, the following techniques will help to cope with internal tension:

1. Go to a secluded place and scream with all your might. It can be a forest, a deaf park or a deserted wasteland. Find a place like this and have a blast there. Shout that there is urine. You can yell at your “beloved boss”, an annoying neighbor or a crazy client who took out your whole brain in a day. Scream enough, and you will immediately notice an emotional upsurge and a surge of vitality.
2. You can take out the accumulated negativity at home. For example, you can beat a pillow, scatter all things, or break a couple of old plates. Just do not overdo it, otherwise the next morning you may not find the mug with which you drink your morning coffee.
3. By the way, British scientists have proven that ladies who scream and beat dishes during family strife are much less likely to suffer from heart disease. And they also carry out a kind of prevention, from stroke and heart attack.

• Breathe with your whole chest

It is a medically proven fact that with the help of proper breathing, chronic migraines can be cured and internal tension can be relieved. The main thing is to learn how to breathe correctly.

Place your hands in the starting position at the waist. Inhale as deeply as possible through your nose, while puffing up your stomach and counting to 10. Then slowly exhale through your mouth, counting to 15. At the same time, your tongue should be pressed to the palate as if hissing the letter “ssss”. This exercise should be repeated 5 times.

Exhaling through effort and relaxation relaxes the muscles and relieves spasms. Such exercises can not only defeat internal tension, but also relieve fatigue and blues.

• Work with your belly

Exercises with the stomach will relieve psycho-emotional stress. Everything is simple here: they inflated - they pulled in strongly, relaxed, strained, imagined that the stomach is an ocean and made a wave. The exercise must be performed for at least 15 minutes.

• Hard work by hand is what you need

You can sort out small things: beans, buttons, coins, etc. Make a bracelet out of beads or beads, print on a computer, play with an anti-stress toy. The fact is that our fingertips are equipped with a large number of nerve receptors, and their stimulation is able to cope with internal and emotional stress.

• burning food

A hot pepper pod will help relieve internal stress. If you do not complain about your health and the work of the digestive tract, you can use this extreme method. US scientists have proven that this spicy product can cause a rapid increase in endorphins in the human body. But, as you know, endorphins are the main hormones of joy.

• hug

It has long been known that internal tension recedes before a warm and friendly embrace. Remember how we calmed down in childhood when our mother hugged us. Believe me, hugs not only have a calming effect on children. They can also help an adult cope with fears and nervous overexcitation.

• making love

Such classes act like an ambulance and, like no other classes, are able to eliminate nervous tension in a matter of minutes. Hormones released during love "exercises" have the best effect on our nervous system. In addition, they relieve muscle spasms, which are eternal allies of internal tension.

• Making faces

Nervous tension can be weakened by mimic gymnastics. It will remove the emotional burden and in addition will cheer you up. Of course, the main masters of mimic gymnastics are children. We think that the crumbs, in this way, just play pranks and indulge, but in fact, in this way they get rid of the internal emotional stress and negativity accumulated during the day.

So we take an example from the kids and start building faces. Well, of course, we are adults and grimacing with a work colleague is not very comme il faut, so we will “play pranks” at home in front of a mirror.

• yawn

Have you ever noticed that you start to yawn when you are tired of the work process? And it's not just like that. This is our nervous system, noticing something was wrong, trying to help us relieve nervous tension. Our psyche knows exactly how to get rid of negative external influences. And our task is to help her, causing yawning in an artificial way.

The fact is that yawning improves blood flow and increases the tone of our body. In addition, yawning speeds up metabolic processes and helps to remove carbon dioxide. All these processes favorably affect the functioning of the nervous system and normalize brain activity.

• Tea ceremony

Tea is a calming tranquilizer given to us by nature itself. It perfectly copes with emotional exhaustion, relieves stress and fatigue. And all because the leaves of tea contain unique elements of their kind: catechins, flavonoids, carotene and vitamins. By the way, to calm the nervous system, it is recommended to brew green tea.

• The power of soothing baths

Soothing baths are an excellent prevention of nervous disorders and stress. Water for soothing water procedures should be comfortable for the body, about 40 degrees. Decoctions of such herbs and leaves are added to the water: sage, mint, birch leaves, yarrow, chamomile. Such baths can be taken daily, the duration of stay in the water should not exceed 15 minutes.

• Acupressure

This massage stimulates the production of serotonin, the happy hormone. To do it, it is not necessary to go to a massage parlor. Can be done without outside help. Massage the central point of the chin in a circular motion 10 times clockwise and the same amount against it. Or kneading and stretching the middle fingers of both hands.

• More positive

And, most importantly, what needs to be done is to smile and look at life more optimistically. Of course, it’s not easy to smile when cats are scratching at heart, but it needs to be done. Scientists have found that laughter therapy is a great way to get rid of negative external influences, bad mood, stress and tension. Laughter triggers protective reactions in our body, improves blood flow, and provides the brain with oxygen. Laughter is a natural stress reliever.

Therefore, look at life with optimism, smile a lot and let those around you upset you less!

Ways to relieve psycho-emotional stress

Experience shows that an effective means of preventing tension, preventing the syndrome of professional burnout is the use of methods of self-regulation and self-recovery. This is a kind of safety precaution for professionals who have numerous and intensive contacts with people in the course of their professional activities. These techniques have been used and are currently being used in work with teachers during interactive classes at TMK, MBOU Secondary School No. 56, during individual and group work with clients. The information presented in this article is included in the information block of the program "Prevention of emotional burnout of teachers" and in the practice of self-regulation of the body.

Natural ways of body regulation and self-regulation

The nature of a person is such that he strives for comfort, for the elimination of unpleasant sensations, without thinking about it, without knowing what scientific words it is called. These are natural ways of regulation that turn on by themselves, spontaneously.

You probably intuitively use many of them. This is a long sleep, delicious food, communication with nature and animals, a bath, massage, movement, dancing, music and much more.

The following natural methods of regulation of the body are distinguished:

laughter, smile, humor;

thoughts about good, pleasant,

various movements such as sipping, muscle relaxation;

observation of the landscape outside the window;

looking at flowers in the room, photographs, other things that are pleasant or expensive for a person;

mental appeal to higher powers (God, the Universe, a great idea);

bathing (real or mental) in the sun;

inhalation of fresh air:

poetry reading;

expressing praise, compliments to someone just like that.

Try asking yourself questions:

What helps you cheer up, switch?

What can I use from the above?

Mentally, and preferably on paper, make a list of these methods. Think about which ones you can use consciously when you feel tense or tired.

Unfortunately, such tools cannot, as a rule, be used at work, directly at the moment when a tense situation arose or fatigue accumulated. Are there any techniques that can be applied during work? Yes.

To begin with, it is important to figure out what natural mechanisms for relieving stress and discharge, increasing tone, you own; realize them; move from spontaneous application of natural methods of regulation to conscious in order to manage their condition.

Specialists dealing with the problem of regulating emotional states, neuropsychic tension, use special techniques consciously to manage them. It is they who are called methods of self-regulation, or methods of self-influence, emphasizing the active participation of a person in them.

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

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

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

calming effect (elimination of emotional tension);

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

activation effect (increased psychophysiological reactivity).

Timely self-regulation acts as a kind of psychohygienic means that prevents the accumulation of residual overvoltage phenomena, contributes to the completeness of recuperation, normalizes the emotional background of activity, and also enhances the mobilization of body resources.

Bank of ways of self-regulation

1. Methods related to breath control

Breathing, its rhythm, is subject to all other vital rhythms of our body.

Breathing plays an important role in our mental life. Mastering your breathing, its mechanisms is one of the ways to cope with psychological problems and neurosis. Conscious breath control is one of the oldest ways to deal with stress and other psychological stress.

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

Proper breathing - tune in to the rhythm and emotions of thinking. You have probably noticed more than once how this or that emotional state, the rhythm of emotions, changes our breathing. Remember how it changed when you were excited, when you expected the result of some important process for you. How did you breathe when you learned some good news?

Every time there is a special pattern of breathing corresponding to your emotional state. If you are excited, your breathing is shallow and rapid. If you are calm, it is slow and deep.

There is also an inverse relationship. In a difficult emotionally intense moment for you, when your breath breaks and your heart beats somewhere in your throat, you can calm yourself with the help of, correctly, breathing. Even and slow breathing will help you cope with your emotions. Breathe as you would if you were in a state of deep rest.

To speed up the process, it is necessary, while maintaining the pattern of calm breathing, to slightly increase the depth of breathing and its intensity.

In the same way, by changing the rhythm of breathing, one can move from a relaxed, calm state to a more active, vigorous one. That is, by changing the pattern of breathing, we can transfer ourselves to ANY emotional state.

Of course, in order to consolidate this skill, it is necessary to consciously practice these transitions from one state to another. Practice leveling irritation and aggression with even, slow and deep breathing. And, finally, feeling a breakdown, being in a state of apathy, change the pattern of breathing, bringing it closer to what distinguishes an actively working person.

How to do it? Try, when you are irritated or angry, to breathe like a person who is barely awake breathes. Imagine that you are in bed, you have just had a pleasant, restful dream. So you woke up, and your breathing is slow and calm. Take ten breaths, carefully monitoring the accuracy of the breathing of a newly awakened person (at the same time, increase the depth and intensity of breathing, keeping its pattern!). There will be no trace of negative emotions.

Breathing can change more than just emotions. It has a powerful effect on thought, and therefore on the whole organism. Breathing is associated with thinking and concentration, more precisely with intellectual rhythm. By learning to breathe correctly, you can significantly improve your mental abilities. It is important to learn how to breathe normally and control this process. Controlling the process of breathing, you should not be zealous. But, when you experience emotional discomfort, just check how you breathe. And if you find out that something is wrong and the breathing is not getting better, if it is frequent, shallow and ineffective (that is, not satisfying your needs), then take action.

With natural and full breathing, the body assumes a characteristic posture. On inspiration, the head slides back, the shoulders move forward and up, the stomach is drawn in, the pelvis moves forward, and the legs move apart by themselves. When exhaling, all the indicated parts of the body move in the opposite direction, as if a person is preparing to group, but does not group. All this is possible only if you surrender to the process of breathing, which I wish you with all my heart, because in natural breathing there are many resources for our mental and even physical well-being.

Mastering natural breathing. Try to take the most complete breath with the participation of the intercostal muscles, the muscles of the upper shoulder girdle and the press. Take an equally deep breath. "Digh-thread" the remaining air two or three doses; only 3-4 consecutive exhalations without breaths. After a 3-5 second pause, try to inhale as fully as possible again. If necessary, carry out this complex 3-7 times. Focus on the result, you should feel that your breathing has become free and full. You should also feel that all three muscle groups (intercostal muscles, muscles of the shoulder girdle and abs) work in harmony, helping each other to ensure breathing.

Check for complete breathing. In order to make sure that your breath is really full, tighten as much as possible and hold the tension for as long as possible. Then take 2-3 deep spontaneous breaths and exhalations. Additionally, make sure that no muscle blocks interfere with your breathing (a feeling of muscle tension in one of three areas: chest, shoulders, abs). If you determine some kind of muscle block, get rid of it with additional tension in this muscle group according to the appropriate scheme.

It would be absurd to completely abandon those tools for maintaining mental well-being that are hidden in the breath. In the process of evolutionary development, a clear relationship has developed between deep and frequent breathing, on the one hand, and the activation of the body, on the other. At the same time, when breathing slows down, the nervous system rests, while the body, in the meantime, restores and accumulates energy resources. During inhalation, the mental state is activated, and during exhalation, calm and relaxation of the whole organism occurs.

If you feel anxiety, if you feel internal weakness or tension, dive into the here and now, concentrate on your breathing. Feel only your breath. Sit with your back straight and count your breaths: one on an inhale, two on an exhale, three on a new inhale, four on a new exhale, and so on. Continue counting only up to ten, as counting breaths is difficult with large numbers. Go through two or three such cycles. Focus on every account. Give your attention to exactly one, exactly two, exactly three, etc. Invest yourself in each number, follow your breath, your inhalation, exhalation, pause. Pay attention to those obstacles that do not allow you to breathe fully, and eliminate them. In the process of breathing, feel the currents that arise in the body under its influence.

With increased excitability, anxiety, nervousness or irritability, increase the time for all three phases of the respiratory process: inhale-pause-exhale. Start with 5 seconds. Slow inhale for 5 seconds, pause for 5 seconds and exhale also for 5 seconds. It is not necessary to breathe in such a rhythm for a long time. Follow the result and focus on it. If it's not difficult for you, you can gradually increase the duration of each phase (pause - no more than 10 seconds).

This exercise should not be performed before work that requires high activity. It has a pronounced calming effect, so it can be effective at bedtime if you have difficulty falling asleep.

In order to raise the general tone, gather strength, the alternation of the phases of breathing should be as follows: inhale - exhale - hold your breath for 5 seconds. Follow the result, be guided by it. You can increase the duration of the respiratory phases (each separately), but not much. The exercise should be carried out carefully.

For emergency activation of internal resources: inhalation should be less active, and exhalation should be forced, rather abruptly, with artificially created difficulty. Sit with a straight back, move your shoulders slightly forward, take a calm breath for 3 seconds and exhale forcefully for six. Create tension with the muscles of the tongue and larynx to resist the passing air. Simultaneously with the exhalation, tighten the muscles of the arms, chest and abdomen. More than 5-6 breaths should not be done in this way.

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

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension, quickly restore strength.

How to do it?

They say that a wedge is knocked out with a wedge. And we will do just that. To achieve complete relaxation, you need to strain, as much as possible.

What do we have to do? First, we will learn how to sequentially strain each muscle group. After that, it will be necessary to master their simultaneous tension, and only then we will talk about relaxation. Ready? Then let's get started.

To fully relax, it is necessary to strain all muscle groups: hands - forearms - shoulders and shoulders - shoulder blades - face - neck - press - buttocks - perineum - thighs - shins - feet.

So let's learn to relax.

1.Clench your left hand into a fist as hard as you can. If you squeeze your hand well, you can see that the knuckles have turned white. If you now slowly open your fist, you will feel well how the muscles relax. This must be done with the rest of the muscle groups.

2. Bend your left arm at the elbow and tighten your left biceps so that it becomes as bulging as possible. Then relax your muscles completely. Let the arm hang freely along the body.

3. Relax the right hand in the same way.

4. Strain the muscles of the left foot. Bend your toes inward. After you feel a sufficiently strong tension in the muscles of the foot, let it relax.

5. Strain your calf muscles. Touch them with your hand - and you will feel how the muscles gradually become more and more solid. Stretch your toe to better tighten your muscles. Then relax them.

6. Straighten your leg and push it away from you in one fell swoop. You will feel that the muscles of the front of the thigh have tightened; they should be firm all the way to the hip joint.

7. Do the same with the muscles of the other leg.

8. Straighten your whole body, stretch up, contracting the muscles of the buttocks. Then relax your muscles.

9. Tighten your abdominal muscles. Try to pull your stomach in as much as possible. Now sharply relax and allow yourself? blur?.

10. Take a deep breath and try to hold it for as long as possible, tensing the chest muscles. Then exhale.

11. Spread your shoulders and take them as far back as possible, then quickly bring them forward. Finally, raise them as high as possible. Try to keep your head still and try to reach your ears with your shoulders. You probably won't be able to do this, but at least try. Then relax and drop your shoulders.

13.Now relax the neck muscles. Tilt your head forward, then turn it first to the left, then to the right. Tilt your head back as far as possible. Relax your neck muscles. Feel the neck to make sure the muscles are really relaxed.

14. Raise your eyebrows up, then lower them. Do this several times, making sure you feel your facial muscles tense each time. Then relax those muscles.

15. Close your eyes as much as possible. Imagine that someone is trying to force you to open your eyelids and open your eyes. Keep them tight. Then, without opening your eyelids, relax your facial muscles.

16. Make several circular movements with the lower jaw. Grit your teeth. Wrinkle your forehead. Smile as wide as you can. Relax all facial muscles. Breathe slowly, deeply and evenly while doing these exercises. As you relax, try to breathe as little as possible.

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 - surprise, joy, etc.).

Having trained in the ability to relax each muscle group in turn, we proceed to the next stage. Tighten all muscle groups at the same time and in this position create maximum tension. Mentally count to 10, concentrating not on the count, but on the tension. On the count of 10, relax sharply, lean back and take a deep, calm breath. If necessary (it is determined independently), you can take an additional 2-3 deep breaths. Rest for a minute. The exercise should be repeated at least 7-10 times a day until you learn to voluntarily, quickly and fully relax without pre-stress.

This exercise should be used whenever anxiety occurs, as a means of first aid and emergency. And also during bouts of internal stiffness, feelings of anger and stress. And it is best to practice it daily. The ability to relax must certainly enter your life. Moreover, the vast majority of time is better spent in this state, rather than in tension.

A warning

Exercise is contraindicated in infections, pregnancy, and also in cases where physical activity is limited by a doctor (for example, with vascular or neurological diseases).

If there are muscle pains that are not associated with a particular chronic disease, give yourself a massage and continue exercising as before.

It is likely that chronic muscle tension is higher in some areas of your body than in others. For example, if you suffer more from anxiety, then it is likely that you find it more difficult to relax your shoulders, neck muscles, and lower extremities. If in everyday life you have to restrain irritation and aggression to a greater extent, then pay special attention to the cheekbones, tension in the arms and in the muscles of the back.

It’s not enough just to learn how to relax. It is necessary, firstly, to be able to voluntarily, at will, enter this pleasant and, of course, useful state of physical relaxation; secondly, do not forget to tone your muscles before exercise; and, finally, make relaxation a natural state for yourself.

3. Methods associated with the impact of the word

It is known that the word can kill, the word can save. The second signaling system is the highest regulator of human behavior. Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psycho-physiological functions of the body.

A wonderful means of self-regulation are mood formulas. The formula-mood is positive, i.e., the statement we need. It's like white paint being put on top of a dirty spot. If it covers the entire spot with a thick layer, then the dirt will not be visible - it will disappear, and the sheet will again be clean. As a result, there will be no problems in our life caused by our erroneous belief. The thicker the layer of paint, the more securely we are protected from the appearance of our erroneous beliefs. If the paint layer is thin, then the stain can show through it and ruin our life again. That is why the mood formulas need to be repeated long enough and as emotionally as possible. The time and energy invested in them is proportional to the amount of paint that will cover the dirty spot.

At the first pronunciation of formulas-moods, it may seem to you that this method is hopeless. Imagine that you have planted a seed. It first sprouts, then takes root, and only after that the sprout breaks out. It takes time for the sprout to turn into an adult plant. The same is true with formulas. Be patient.

In order to get rid of erroneous beliefs and idealizations, it is necessary to force them out of consciousness with the help of self-programming techniques and replace them with positive and useful statements.

Options for working with formulas-settings Rewrite by hand at least 100 times. You can rewrite no more than 5 times a day, so it will take about a month.

Memorize positive affirmations (or write them down on paper and carry them around) and mentally repeat them. The total repetition time is 3-5 hours in total. It turns out to be very effective to record on the cassette the formulas-moods pronounced by you. Listen to them before bed. Amplify your new positive attunement formulas in whatever way you can: in your thoughts, in your conversations with yourself or others, with diary entries.

Remember the rule - the wording of self-hypnosis is built in the form of simple and short statements with a positive orientation (without the “not” particle).

Self orders. It's a short, curt order made to himself. Use a self-order when you are convinced that you need to behave in a certain way, but are having trouble doing it. Talk calmly!, Be silent, do not succumb to provocation! - it helps to restrain emotions, behave with dignity, comply with the requirements of ethics and work rules.

Formulate a self-order.

Mentally repeat it several times. If possible, repeat it out loud.

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 his abilities. Think back to a time when you faced similar challenges.

Formulate the text of the program, to enhance the effect, you can use the words "exactly today":

“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.”

Mentally repeat it several times.

Self-approval (self-encouragement). People often do not receive a positive assessment of their behavior from the outside. This, especially in situations of increased neuropsychic stress, is one of the reasons for the increase in nervousness and irritation. Therefore, it is important to encourage yourself.

In the case of even minor successes, it is advisable to praise yourself,

mentally speaking: Well done!, Good girl!, It turned out great!.

Find an opportunity to praise yourself during the working day at least 3-5 times.

4. Methods associated with the use of images

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

To use images for self-regulation:

Specially remember situations, events in which you felt comfortable, relaxed, calm - these are your resource situations.

Do this in the three main modalities inherent in man. To do this, remember:

1) visual images of the event (what do you see: clouds, flowers, forest);

2) auditory images (what sounds do you hear: birds singing, the murmur of a stream, the sound of rain, music);

3) sensations in the body (what do you feel: the warmth of the sun's rays on your face, splashes of water, the smell of flowering apple trees, the taste of strawberries).

When feeling tense, tired:

1) sit comfortably, if possible, closing your eyes;

2) breathe slowly and deeply;

3) remember one of your resource situations;

4) live it again, remembering all the visual, auditory and bodily sensations that accompanied it:

5) stay inside this situation for a few minutes;

6) open your eyes and get back to work.

We wish you success in mastering these techniques and be healthy!

Educational psychologist