Transcript
1 WAYS OF SELF-REGULATION OF EMOTIONAL STATE In every person, in tense emotional states, facial expressions change, the tone of skeletal muscles and rate of speech increase, fussiness appears, leading to errors in orientation, breathing, pulse, complexion change, and tears may appear. Emotional stress can subside if a person’s attention switches from the cause of anger, sadness or joy to their external manifestations: facial expression, tears or laughter, etc. This suggests that a person’s emotional and physical states are interconnected and mutually influence each other. friend. Therefore, apparently, the following statements are equally valid: “We laugh because we are having fun” and “We are having fun because we are laughing.” The simplest, but sufficient effective method emotional self-regulation, relaxation of facial muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their state, you can learn to manage the corresponding emotions. The earlier (in terms of the time of occurrence of emotions) conscious control is activated, the more effective it turns out to be. So, in anger, teeth clench and facial expression changes. This occurs automatically, reflexively. However, once you start asking self-control questions (“Are your teeth clenched?”, “What does my face look like”), the facial muscles begin to relax. However, preliminary training in relaxing certain muscle groups based on verbal self-orders is necessary. It is especially important for a future teacher to master the skills of relaxing facial muscles. Exercises for relaxing facial muscles include tasks to relax one or a group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is to alternate tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. During exercise, attention should be actively directed to alternating phases of tension and relaxation. This can be achieved with the help of verbal self-orders and self-hypnosis. As a result of repeated repetitions of these exercises, an image of one’s face in the form of a mask, as free as possible from muscle tension. After such training, you can easily follow a mental order to the desired one; moment to relax all the muscles of the face. An important reserve in stabilizing your emotional state is improving your breathing. Oddly enough, not all people know how to breathe correctly. Unfortunately, this also extends to the teacher, whose breathing must be more perfect than anyone else. Not being able to breathe properly contributes to rapid fatigue. The student should know that a poorly trained voice, insufficiently practiced diction and rate of speech, plus shallow, unrhythmic breathing are the causes of a number of professional ailments of the teacher, and with them a drop in his emotional tone. By concentrating your attention, it is not difficult to notice how a person’s breathing changes in different situations: a person sleeping, working, angry, cheerful, sad or scared breathes differently. As you can see, breathing disorders depend on internal state person, which means that arbitrarily ordered breathing should have the opposite effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation. The basics of breathing exercises are borrowed from the yoga system. Their meaning is conscious control over the rhythm, frequency, and depth of breathing. Different types Rhythmic breathing includes holding the breath for different durations and varying inhalation and exhalation. Throughout its entire length, the respiratory tract is abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase of the vagus nerve, as a rule, has an inhibitory effect. In breathing exercises, this property is used in the form of so-called “evening” calming or “morning” mobilizing breathing. The calming type of breathing is characterized by a gradual lengthening of the exhalation until the duration of the double inhalation. Subsequently, the inhalations lengthen until they become equal to the exhalations. Then all phases of the respiratory cycle are shortened again. Mobilizing breathing is like a mirror image of calming breathing: 1
2, it is not the exhalations that change, but the inhalations; the breath is held not after exhalation, but after inhalation. Breathing exercises can be successfully used in educational process. Calming breathing is useful to calm down excessive arousal and nervous tension, for example, at the beginning of a test, colloquium, test, exam, before public speaking , at a student conference. This type of breathing can neutralize the neuropsychic consequences of conflict, relieve “pre-launch” anxiety and help you relax before bed. It is a simple but effective remedy against insomnia. Mobilizing breathing helps overcome lethargy and drowsiness when tired, promotes a quick and painless transition from sleep to wakefulness, and mobilization of attention. In the educational process, this type of breathing makes it possible to relieve drowsiness and lethargy in students studying during the first shift, and to “delay” the development of fatigue towards the end of the school day. Breathing exercises are especially useful for stimulating the educational activity of evening students who come to classes after a tiring day at work. Therefore, it is advisable to “equip” breathing exercises as a reliable and accessible means of managing the emotional state of not only students, but also teachers. In addition to calming and mobilizing, there are four main types of breathing that are important when learning to voluntarily regulate breathing: clavicular, thoracic, diaphragmatic and full. Clavicular breathing is the shortest and most superficial. It can be defined as a slight upward movement of the collarbones along with a slight expansion of the chest during inhalation. Chest breathing is deeper in the sense that more air is inhaled. It begins with contraction of the intercostal muscles, which expand the chest upward and outward. With chest breathing, there is a greater expansion of the chest, followed by a rise of the collarbones as you inhale. Chest breathing is the most common. Diaphragmatic (abdominal) breathing is the deepest of all types of breathing. This type of breathing is typical for men. With this type of breathing, the lower parts of the lungs are filled with air: the diaphragm lowers and the stomach swells. The movement of the diaphragm is the main reason for taking deep breaths. During inhalation, the muscles relax, the dome of the diaphragm becomes flat, and the lower sections of the lungs, sucking in air, stretch. Depending on inhalation or exhalation, intra-abdominal pressure changes, and thus, proper diaphragmatic breathing has a massaging effect on the abdominal organs. And finally, full (deep) breathing includes the three described types of breathing, combining them into one whole. It begins with abdominal (lower) breathing and ends with clavicular (upper) breathing. In the process of such combined breathing, not a single part of the lungs remains unfilled with air. Deep breathing is used to quickly relax and calm down in an unexpected or difficult situation. The effectiveness of breathing exercises on the emotional state increases if they are used in combination with other methods of emotional self-regulation. One of these methods is conscious concentration. Concentration is the concentration of consciousness on a specific object of its activity. You can focus on your visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts, on the images that arise in your mind. The basis of concentration is the management of attention. The skill of concentration is based on: the ability to focus your attention on a specific object; on the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration; with a fairly wide attention span, it allows you to simultaneously focus on different internal processes; on sensations in the body, on visual and auditory images, on mental operations, etc.; on the ability to switch attention from external objects to the inner world of the individual, from one sensation, feeling, thought to another; on the ability to hold attention on one object. 2
3 Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is creation internal images in the human mind, i.e. activation of the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. By reproducing images of the outside world in your mind, you can quickly distract yourself from a tense situation and restore emotional balance. A type of visualization is “plot imagination” exercises, which are based on the deliberate use of color and spatial representations of human consciousness. Conscious ideas are colored desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, purple colors peace; green neutral. It is better to complement color (temperature, sound, tactile) sensations with spatial representations. If you need to calm down, relax, you should imagine a wide, open space ( sea horizon, spacious sky, wide square, vast theater hall, etc.). To mobilize the body to perform a responsible task, representations of close, narrow spaces with a limited horizon (narrow street with tall buildings, gorge, cramped room). The use of these techniques allows you to evoke the necessary emotional state at the right moment (calm, spacious seashore, winter landscape in lilac twilight; invigorating - a summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the picture being presented, feel it and fix it in your consciousness. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization. The action of sensory reproduction is wide, and with the help of each of the senses, any mood can be simulated. You just need to be able to direct your emotional imagination along the right path. This is facilitated by “inspiration” exercises. Their uniqueness lies in the fact that they are determined in each individual case by an extremely specific everyday situation and are not so much training as preparatory and corrective. Their common goal is to neutralize fear, fear of any responsible action (in a very wide range - from an exam or sports competition to an intimate date). When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any endeavor is a psychological mindset for success, absolute confidence that the goal will be achieved. It is necessary to accustom yourself to success, luck, to make it self-evident, habitual. For example, when a housewife is carrying a mountain of dishes from the kitchen, as soon as you tell her: “Careful, don’t drop it!”, she will definitely drop her load. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes H. Lindeman, a famous expert in autogenic training. “Inspiration” exercises consist of “rehearsing” a tense situation, always under conditions of success, using color and spatial representations. Specifications The implementation of such exercises is as follows: they are performed most often in the morning, sometimes during the day, but never at night; the trainee's attention is strictly concentrated from a large and medium circle of attention (wide, spacious rooms) and calm color ideas (blue, blue, violet tones) to a small circle of attention (narrow, cramped rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to internal; The exercises are accompanied by musical reinforcement: at the beginning of the exercise, calm, smooth music is used, then the musical tempo gradually accelerates. Examples of “inspiration” exercises are extremely varied (depending on the tense situation being “rehearsed”), but the scheme for performing them is always the same. 3
4 Purposeful use of the proposed methods and techniques for self-regulation of emotional state in the educational process will have a significant impact on the development of emotional stability of the future teacher. Breathing exercises Instructions for implementation: These exercises can be performed in any position. Only one condition is required: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, and fully stretch the muscles of the chest and abdomen. If the back is straight, the breathing muscles (mainly the diaphragm) can function easily and naturally. See for yourself how deep a breath a straightened back can take. Try taking a deep breath, first hunched over and dropping your shoulders, then straightening up and straightening your shoulders, and you yourself will feel a huge difference. It is also very important correct position head: it should sit straight and free on the neck. A relaxed, upright head stretches the chest and other parts of the body upward to a certain extent. Attention: the neck should under no circumstances be tense! You have to see for yourself that she is truly relaxed. It's easy to do. While you are looking for which muscle is tense, relax your neck and try to keep it relaxed while doing breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to practice free breathing, constantly monitoring it. This method of breathing should gradually become automatic and become natural for you. Method of performing breathing exercises 1. Sit on a chair (side to the back), straighten your back, relax your neck muscles. 2. Place your hands loosely on your knees and close your eyes so that no visual information interferes with your concentration. Focus only on your breathing. 3. When performing a breathing exercise, breathe through your nose, lips slightly closed (but not compressed in any way). 4. Just control your breathing for a few minutes. Please note that it is light and loose. Feel that the air you inhale is colder than the air you exhale. Just make sure your breathing is rhythmic. Now pay attention that during inhalation and exhalation the auxiliary respiratory muscles do not turn on, especially so that your shoulders do not straighten when inhaling. Shoulders should be relaxed, lowered and slightly pulled back. After inhalation, naturally, exhalation should follow. However, try to extend your inhalation. You will be able to do this if, while continuing to inhale, you keep your chest muscles from tensing for as long as possible. Think about the fact that now you have to exhale for a long time. Repeat the deep breath and subsequent long exhalation several times. Now control your breathing rhythm. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Inhale slowly while counting from one to six at an average pace. Then pause. Practice rhythmic breathing for about 2-3 minutes. Duration of individual breathing phases in in this case not so important, the correct rhythm is much more important. You can remember and repeat this simple method of rhythmic breathing at any time. Next, you should perform an exercise on any of the types of breathing described below. Options for breathing exercises Exercise 1. “Clavicular (upper) breathing” In the process of mastering upper breathing, it is recommended to place your palms on your collarbones and monitor the rise and fall of your collarbones and shoulders. Starting position - sitting (standing, lying down), straighten up (head, neck, back should be on the same line). Before you inhale, you should exhale the air from your lungs. After exhaling, inhale slowly through your nose, lifting your collarbones and shoulders and filling the uppermost parts of your lungs with air. As you exhale, your shoulders slowly drop down. Exercise 2. “Chest (middle) breathing” 4
5 To make it easier to master the technique of middle breathing, you can place your palms on both sides of the chest and watch it lower and expand. The starting position is the same as in the previous exercise. Exhale through the nose, lowering the ribs, then inhale fully and long, expanding the chest. The shoulders and abdomen should remain motionless when inhaling (do not allow the abdomen to protrude). Then exhale again and inhale again. Exercise 3. “Abdominal (lower) breathing” To more fully assimilate this exercise, it is recommended to place your palms on your stomach to monitor the rise and fall of the abdominal wall. The starting position is the same. Exhale completely, while the stomach moves inward (the diaphragm rises up). Then slowly inhale air through the nose, sticking out the stomach (the diaphragm lowers), without moving the chest and arms. The lower part of the lungs fills with air. Exhale the air again, the stomach goes deep inside (the air is exhaled from the lower lobes of the lungs). Exercise 4. “Deep (full) breathing” The starting position is the same, but it is preferable to lie on your back, since with this body position the muscles of the abdominal wall relax better. Step 1. Find a comfortable position. Place your left hand (palm down) on your stomach, more precisely on your navel. Now place your right hand so that it is comfortable for you on your left. Eyes may remain open. However, with your eyes closed it will be easier to perform the second stage of the exercise. Stage 2. Imagine an empty bottle or bag inside you where your hands rest. As you inhale, imagine that air enters through your nose, goes down and fills this inner bag. As the bag fills with air, your arms will rise. As you continue inhaling, imagine that the bag is completely filled with air. The wave-like movement that began in the abdomen will continue in the middle and upper parts of the chest. The total duration of the inhalation should be 2 seconds, then, as the skill improves, it can be increased to 2.5 3 seconds. Step 3. Hold your breath. Keep the air inside the bag. Repeat the phrase to yourself: “ My body is calm." This stage should not last more than 2 seconds. Stage 4. Slowly begin to exhale to empty the bag. As you do this, repeat to yourself the phrase: "My body is calm." As you exhale, feel how the previously raised abdomen and chest The duration of this stage should not be less than the two previous stages. Repeat this four-step exercise 3 to 5 times in a row. If you feel dizzy, stop. If dizziness returns during subsequent sessions, simply reduce the duration of inhalation and/or the number of four-step cycles performed in a row. Do this exercise once daily. Turn it into your morning, afternoon and evening ritual, and use it in stressful situations. Because this type of relaxation is a skill, it is important to practice it at least once a day. At first you may not notice any immediate relaxation. However, after 1-2 weeks of regular exercise, you will be able to relax “instantly” for a while. Remember that if you want to master this skill, you must practice systematically. Regular, consistent practice of these daily exercises will ultimately develop a calmer and gentler attitude towards everything, a kind of anti-stress attitude, and when you do experience stressful episodes, they will be much less intense. Breathing exercises with a tonic effect Exercise 1. “Mobilizing breathing” Starting position: standing, sitting (straight back). Exhale the air from your lungs, then inhale, hold your breath for 2 seconds, exhale for the same duration as inhalation. Then gradually increase the inhalation phase. Below is a digital recording of a possible implementation of this exercise. The first number indicates the duration of inhalation, the pause (breath holding) is enclosed in brackets, then the exhalation phase: 4 (2) 4, 5 (2) 4; 6 (3)4; 7 (3)4; 8 (4) 4; 8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8; 8 (4) 8; 8 (4) 7; 7 (3) 6; 6 (3) 5; 5 (2) 4. Breathing is regulated by the count of the teacher conducting the classes, even better with the help of 5
6 metronome, and at home with the mental counting of the student himself. Each count is approximately equal to a second, but when walking it is convenient to equate it to the speed of steps. Exercise 2. “Ha-breathing” Starting position standing, feet shoulder-width apart, arms 1 along the body. Take a deep breath, raise your arms through your sides up above your head. Holding your breath. Exhaling, the body sharply leans forward, the arms are thrown down in front of itself, there is a sharp release of air with the sound “ha”. Exercise 3. “Lock” Starting position: sitting, body straight, hands on knees, in the “lock” position. Inhale while simultaneously raising your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees. Breathing exercises with a calming effect Exercise 1. “Rest” Starting position: standing, straighten up, place your feet shoulder-width apart. Take a breath. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely towards the floor. Breathe deeply, monitor your breathing. Stay in this position for 1-2 minutes. Then slowly straighten up. Exercise 2. “Breath” Usually, when we are upset, we begin to hold our breath. Freeing your breath is one of the ways to relax. Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep, leisurely breathing, imagine that all your troubles are disappearing. Exercise 3. “Calming breathing” Starting position: sitting, lying down. Slowly take a deep breath in through your nose, hold your breath at the peak of inhalation, then exhale slowly through your nose. Then inhale again, hold your breath, exhale 1-2 seconds longer. During the exercise, the exhalation phase increases each time. Spending more time exhaling creates a gentle, calming effect. Imagine that with each exhalation you are getting rid of stress. Below is a digital recording of a possible implementation of this exercise. The first number indicates the conditional duration of inhalation, the second exhalation. The duration of the breath holding pause is enclosed in brackets: 4-4 (2); 4-5 (2); 4-6 (2); 4-7 (2); 4-8 (2); 4-8 (2); 5-8 (2); 6-8(3); 7-8 (3); 8-8 (4); 8-8 (4); 7-8 (3); 6-7 (3); 5-6 (2),4-5 (2). The exercise is regulated by counting (aloud or silently). Alekseev A.A. Modern psychotherapy. Course of lectures: Humanist. agency "Academy, project". St. Petersburg, Gabdreeva G.Sh. Self-management of mental state: Textbook. allowance. Kazan, Stress of life: Collection. St. Petersburg, Exercises on self-regulation of emotional state through external manifestations of emotions Exercise “Self-control of external expression of emotions” At the time of the action of stressful factors, with an increase in emotional tension, you need to ask yourself questions of self-control: What does my face look like? Am I constrained? Are my teeth clenched? How am I sitting? How do I breathe? If signs of tension are detected, it is necessary: 1. Voluntarily relax the muscles. For relaxation mi 6
7 facial muscles use the following formulas: Facial muscles are relaxed. The eyebrows are loosely apart. The forehead is smoothed. Jaw muscles are relaxed. The muscles of the mouth are relaxed. The tongue is relaxed, the wings of the nose are relaxed. The whole face is calm and relaxed. 2. Sit and stand comfortably. 3. Take 2-3 deep breaths in and out to “bring down” rapid breathing. 4. Establish a calm breathing rhythm. Exercise “Mirror” A person knows how his face changes depending on his internal state; within certain limits, he can give his face an expression appropriate to the situation. In normal circumstances, if you look at yourself in the mirror slowly and carefully, and then, by volition, give it the expression of a person in a balanced state, a mechanism for stabilizing the psyche can work according to the feedback scheme. Force yourself to smile in a difficult moment. A smile maintained on the face improves mood, since there is a deep connection between facial and bodily reactions and the emotions experienced. Marishchuk V.L., Platonov K.K., Pletnitsky E.A. In-flight tension. M., Psychology business communication/Aut.-state Yu.A. Fomin. Minsk, Exercises for relaxing facial muscles Method of execution When performing these exercises, you must strive to ensure that the muscles that are not currently being exercised are relaxed. You should breathe evenly and calmly through your nose. Attention should be focused on the condition of the muscles being exercised. At the same time, it is important to achieve vivid ideas and sensations with relaxation and tension of various muscle groups. Gradually, an image of a mask face appears in the mind, completely free from muscle tension. After some training in relaxing and strengthening the corresponding conditioned reflex connections with verbal formulations, it is easy to relax all facial muscles by “mental order”. 1. “Mask of Surprise.” Close eyes. With a slow inhalation, raise your eyebrows as high as possible and say to yourself: “The forehead muscles are tense.” Hold your breath for a second and lower your eyebrows as you exhale. Pause 15 seconds. Repeat exercise 2 3 times. 2. Eye exercise “Blind Man’s Bluff”. With a slow exhalation, gently lower your eyelids, gradually increase the tension in your eye muscles and, finally, close your eyes as if shampoo had gotten into them, squinting as hard as possible. Say to yourself: “Your eyelids are tense.” Then hold your breath for a second and relax the muscles, breathing freely. Leaving your eyelids drooping, say to yourself: “The eyelids are relaxed.” Repeat exercise 2 3 times. 3. Exercise for the nose “Indignation”. Round the wings of your nose and tense them, as if you were very angry about something, inhale and exhale. Say to yourself: “The wings of the nose are tense.” Inhale, and as you exhale, relax the wings of your nose. Say to yourself: “The wings of the nose are relaxed.” Repeat the exercise 2-3 times. 4. “Mask of a kiss.” Simultaneously with inhalation, gradually compress your lips, as if for a kiss, bring this effort to the limit and fix it, repeating: “The muscles of the mouth are tense.” Hold your breath for a second and exhale freely, relaxing your muscles. Say: “The muscles of the mouth are relaxed.” Repeat the exercise 2-3 times. 5. “Mask of laughter.” Squint your eyes slightly, and while inhaling, gradually smile as wide as possible. Exhale and relax the tense facial muscles. Repeat exercise 7
8 several times. 6. “Mask of discontent.” As you inhale, gradually clench your teeth, close your lips tightly, tighten your chin muscles and lower the corners of your mouth, make a mask of dissatisfaction, and record tension. Say to yourself: “Jaws are clenched, lips are tense.” As you exhale, relax your facial muscles and open your teeth. Say to yourself: “The facial muscles are relaxed.” Repeat the exercise several times. Belyaev G.S., Lobzin V.S., Kopylova I.A. Psychohygienic self-regulation. L., Chernikova O.A., Dashkevich O.V. Active self-regulation emotional states athlete. M., Exercises for concentration. Methodology for performing concentration exercises: The room in which you are supposed to practice must be isolated from strong sounds. Sit on a chair in a comfortable position towards the back so as not to lean on it (the chair must have a hard seat, otherwise the effectiveness of the exercise will decrease). Place your hands loosely on your knees, close your eyes (they should be closed until the end of the exercise so that your attention is not distracted by foreign objects). Breathe through your nose calmly, not strained. Try to focus only on the fact that the inhaled air is colder than the exhaled air. It is necessary to perform relaxation and concentration exercises for several minutes. There is no time limit: you can exercise as long as it gives you pleasure. After performing the exercises, run your palms over your eyelids, slowly open your eyes and stretch. Options for concentration exercises Exercise 1. “Concentration on counting” Mentally slowly count from 1 to 10 and focus on this slow count. If at any point your thoughts start to wander and you are unable to concentrate on counting, start counting again. Repeat the count for several minutes. Exercise 2. “Concentration on a word” Choose a short (preferably two-syllable) word that evokes positive emotions in you or with which pleasant memories are associated. Let it be the name of a loved one, or the affectionate nickname your parents called you as a child, or the name of your favorite dish... If the word is two-syllable, then mentally pronounce the first syllable as you inhale, the second as you exhale. Focus on “your” word, which from now on will become your personal slogan when concentrated. Exercise 3. “Focusing on the subject” Attention! There's a spotlight in your head. Its beam can illuminate anything with immeasurable brightness. This spotlight is your attention. We control its beam! For 2-3 minutes we “illuminate” any object with a spotlight. Everything else goes into darkness. Let's look only at this item. You can blink, but your gaze must remain within the subject. We return to it again and again, look at it, find all the new features and shades... Exercise 4. “Focusing on sound” And now we focused our attention on the sounds outside the window (wall) of the office. Let's listen to them. In order to concentrate better, you can close your eyes. Let's select one of the sounds. Let's listen to him, listen to him, hold him. Exercise 5. “Focusing on sensations” Focus on your bodily sensations. Direct the beam of your attention to the foot of your right foot. Feel your fingers, sole. Feel the contact of your feet with the floor, the sensations that arise from this contact. Focus on right hand. Feel your fingers, your palm, the surface of your hand, your entire hand. Feel your forearm, elbow; feel the contact of the armrest of the chair with your hand 8
9 and the sensation it evokes. Feel your left hand in the same way. Feel your lower back, back, contact with the chair. Focus on your face: nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air on your face. Exercise 6. “Focusing on Emotions and Mood” Focus on inner speech. Stop inner speech. Focus on your mood. Assess your mood. What is it like? Good, bad, average, happy, sad, upbeat? Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Remember the joyful events in your life. We come out of the state of relaxation. Reflection of your emotional state. Exercise 7. “Focusing on feelings” Close your eyes. Focus on your inner sensations. Mentally choose one of those present here; this could be your neighbor, a friend, or any other person from the group. What feelings do you have towards him? Are you happy about him, do you like him, can’t stand him, are you indifferent to him? Comprehend your feelings, become aware of them. Exercise 8. “Concentration on a neutral object” Concentrate your attention on some neutral object for several minutes. Below are four possibilities: Write down 10 names of objects, things, events that give pleasure. Slowly count objects that are not emotionally colored in any way: leaves on a branch, letters on a printed page, etc. Train your memory by remembering 20 actions performed yesterday. Within two minutes: remember the qualities that you like most about yourself, and give examples of each of them. Reflection of sensations: Have you been able to focus your attention on one object for a long time? What is easier to focus on: an object or a sound? What does this depend on? What properties of attention are necessary for concentration? Gadzhieva N.M., Nikitina N.N., Kislinskaya KV. Basics of self-improvement. Self-awareness training. Ekaterinburg, Psychology of business communication /Auth.-comp. Yu.A. Fomin. Minsk, Stress of life: Collection. St. Petersburg, Visualization exercises Exercise 1 Sit comfortably. Close your eyes. Focus on your breathing. Mentally and deeply inhale and exhale the air. With each inhalation and exhalation, you become more calm and focused on your sensations. Breathe easily and freely. The body relaxes more and more. You feel warm, comfortable and calm. You breathe in fresh, cool air. You calm down and get ready to do new work. We begin to master the techniques of forming figurative ideas. I will pronounce individual words, and you should pronounce them to yourself, focusing on their content. After this, you try to imagine images of the words you heard. Let's start with visual images: 1) orange 6) light 2) sea 7) play 3) clearing 8) gentle 9
10 4) flowers 9) build 5) bird 10) weave Exercise 2. “Self-developing ideas” Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. Now let’s try to recreate in our imagination a complete picture, a complete image. Imagine a beach by the sea. Hot day. The sun is beating down. You are in a bathing suit. We stretch out on the sand with pleasure... We look out to sea. The heads of the swimmers are visible... Let's take a closer look at the horizon line. What appeared there? We look closely... And what is happening around, on the shore?.. The sun is scorching strongly, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?.. The images disappear. Focus your attention on your body. They clenched their hands. We opened our eyes. Exercise 3. “Shelter” Imagine that you have a comfortable, safe shelter in which you can take refuge whenever you wish. Imagine a hut in the mountains or a forest valley, a personal ship, a garden, a mysterious castle... Mentally describe this safe comfortable spot. When you go to bed, imagine that you are going there. You can relax there, listen to music or talk with a friend. After you've done this a few times, you can fantasize like this throughout the day. Close your eyes for a few minutes and step into your personal sanctuary. Reflection: Did you manage to see the whole picture and evoke the corresponding bodily sensations? What images emerged? Exercise 4. “Formation of visual representations of abstract concepts” Focus on your feelings, activate your emotional memory. I will name abstract concepts, try to see the images that are associated with them: happiness slavery freedom dignity humility dream Reflection of sensations, emerging images. Exercise 5. “Challenging Emotions” Remember and describe the most wonderful experiences of your life; the happiest moments of delight, joy, happiness. Imagine that this situation has repeated itself and you are now in this state of happiness and joy. Imagine what visual, auditory, kinesthetic images accompanied this state. “Make” the same face: the same smile, the same sparkle in the eyes, the same blush, the same rapid pulse, etc. Feel this state with your whole body: an energetic pose, beautiful posture, confident gait, expressive gestures, etc. d. Try to retain and remember these physical manifestations of joy and happiness, so that you can then reproduce them later at will. It is very useful to start each lesson (and in general every day) like this: remember something pleasant that makes you smile, tune in to good relationships with colleagues, children, and loved ones. Discussion: Which images were easier for you to recreate? What helped you recreate figurative ideas, what hindered you? What role does visualization play in self-regulation of emotional state? Gadzhieva N.M., Nikitina N.N., Kislinskaya N.V. Basics of self-improvement. Self-awareness training. - Ekaterinburg, Mitina L.M. Teacher as a person and professional (psychological problems). M.,
11 Psychology of business communication/ed.-comp. Yu. A. Fomin. Minsk, Exercises for plot imagination The purpose of the exercises: to train the deliberate modeling of various emotional states, to learn to balance the processes of excitation and inhibition. Exercise “Visual Images” It is suggested to choose an object that is brightly colored a certain color, better without shades. The color is selected in accordance with the state that is being modeled: red, orange, yellow - activity colors; blue, blue, violet are the colors of peace; green neutral. You need to say the name of a color to yourself several times. The outline and color of this object will appear in your imagination. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization. Exercise “Park” (to create a mood of peace, inner comfort, deep rest) Self-command: “ Green-green green. Green-green foliage. The green leaves are rustling." Imagine yourself in a park on a warm and sunny summer day: the glare of the sun alternates with spots of shadow from the leaves; the body is warm, but not hot, the foliage is fresh and bright; spacious meadows and alleys stretching into the distance, foliage rustling under a weak breeze, distant and vague voices of people; the smell of fresh leaves (temperature image, color, spatial, sound, tactile, olfactory). Exercise “Siren” (recommended to be performed when falling asleep to create a state of rest and peace) Self-command: “A booming, booming hum. A booming siren. The booming siren is moving away." Imagine the booming sound of a steamship siren over a night raid. The pier wall in the port at night, a brightly lit steamship preparing to depart, the running lights of ships gliding along a dark roadstead. Further development of the plot - the steamer leaves for its voyage, the gangway is removed, the strip of black oily water between the side and the quay wall becomes wider, the voices of those seeing off and those sailing away are moving away; the ship is already far away, you can’t make out their faces; his luminous silhouette moves; The retreating siren sounds again, the running lights seem to glide through the air. The water smells of algae, resin and sea (olfactory image); evening coolness (temperature image). The exercise is accompanied by musical accompaniment (calm, melodic music). The way out of autogenic immersion is natural sleep, since attention in this case is not concentrated, but dispersed, moving from a small circle to a medium and large one. Exercise “Carpet” (to create a feeling of coziness and comfort) The main sensory representations are tactile (tactile). Self-command: “Fluffy, fluffy fluff. Fluffy, fluffy carpet. The fluffy carpet is undead.” Imagine the touch of bare feet on a fluffy carpet, large and warm, in a large cozy room. The room must be large, not crowded with furniture (spatial image); lighting - in warm yellow-orange tones (color image). Exercise “Lemon” (to create an atmosphere of friendly, friendly communication and good mood) Basic sensory representations of taste. Self-command: “Sour, sour acid. Sour, sour lemon. Sour lemon in a glass of tea." Imagine the taste of tea or coffee with lemon sourness. The visual image (color and spatial) is a bright but limited circle of light above the table, the rest of the room is lost in twilight, the table is set, but already in disarray. Friends at the table. The conversation is a little noisy, a little messy, but interesting. The memory of the taste of lemon causes, among other things, salivation, which in turn stimulates appetite. eleven
12 “Inspiration” exercise “Responsible exam” A condition subject to correction, fear, fear of failure, lack of confidence in one’s knowledge. The time for “rehearsal” training is morning or afternoon (but not the evening before the exam!). During the exercise, you must first achieve muscular and psychological relaxation, extinguishing fear and anxiety. From the moment the “transitions” begin from the spacious rooms of the lobby and corridors to the more cramped ones (auditoriums, offices), mobilization occurs. Narrows and concentrates attention. Musical reinforcement: calm, smooth music. The colors represented are blue, blue. Imagine a spacious hall or vestibule of an institute. You walk calmly, with a confident gait, without a trace of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations related to it, and only respond with a smile to the greetings of your acquaintances. In a word, you “hold on.” You move from the lobby to the corridor, from the corridor to the classroom adjacent to the professor’s office, that is, from spacious rooms to more cramped ones. As you do this, your step, without speeding up, becomes more and more clear, your gait becomes more and more confident, your posture is straight. Before the examiner's door, you forcefully “cross out” all memories of material that you think you have forgotten or have not learned enough. In this brief moment you are not thinking about anything that relates to the upcoming subject; your brain is filled with a chaotic clutter of thoughts. You are, of course, excited, and this is quite natural. It is not the anxiety before the exam that is dangerous, but the excessive anxiety that causes confusion and fussiness. Some excitement is necessary; it mobilizes. But now you have been called and you are in front of the examiner’s table. You don't choose a ticket, you take the first one you get. For you, all tickets are equal, you know the educational material. And, indeed, the questions on the ticket you received are exactly what you need. You, in fact, could answer without preparation, but you should not behave arrogantly, it’s better to sit down and put your thoughts in order. And as soon as you began to do this, the chaotic train of thoughts is replaced by a smooth and even flow of knowledge, accumulated by you, emerges in your consciousness in an orderly order, and you are ready to present them in the same order... Belyaev G.S., Lobzin V.S., Kopylova I.A. Psychohygienic self-regulation. L., Methods of situational self-regulation while in a tense situation It is necessary to equip students with methods of direct self-regulation of their emotional state during the action of stressful factors. For these purposes, the following can be used: Self-persuasion, self-orders that induce a calm state, self-hypnosis of calm and self-control, necessary for the mood to work: “Today I don’t pay attention to trifles,” “I’m completely calm,” etc. Self-control of the emotional state by external expressions of emotions : facial expressions, pantomime, somatics, character of speech, presence of muscle tension, increased respiratory rate. You can control the external expression of emotions by “triggering” self-control questions: “What does my face look like?”, “Am I constrained?”, “Are my teeth clenched?”, “How do I sit (stand)?”, “How I am breathing?". If signs of tension are detected, it is necessary to voluntarily relax the muscles, sit (stand) comfortably, establish a calm breathing rhythm: take 2-3 deep breaths and exhales to bring down rapid breathing. Calming breathing exercises (calming breathing, deep breathing). You can use the following breathing exercise: take a deep breath, directing the air flow to the lower abdomen, hold your breath for a couple of seconds, and then slowly release the air through your mouth in an even stream. Repeat exercise 3 5 times. This relieves tension in the body and brain and creates a balanced state. Using images of concentration and visualization to focus attention and imagination on a specific object (visual, sound, bodily and other sensations). 12
13 Count to 10 before responding. Activating a sense of humor, try to see the comic even in a difficult, serious situation: mentally imagine an aggressive partner in a comic situation (what he would look like in this state on the beach, in a zoo cage, in a child’s hat, etc.), forgive the partner for his mistake, incomprehensibility, emotionality Distraction try to imagine as clearly as possible the situation in which you usually feel most calm and comfortable, put yourself in this situation. Elkanov SB. Fundamentals of professional self-education of a future teacher. M., Marishuk V.L., Platonov K.K., Pletnitsky E.A. In-flight tension. M., Chernikova O.A., Dashkevich O.V. Active self-regulation of the emotional states of an athlete. M., First aid after the effects of stress factors There is a system of emotional self-regulation techniques that must be used immediately after the impact of stress factors on the human body. This includes the following techniques: Take every chance to wet your forehead, temples and arteries in your hands with cold water. Slowly look around, even if the room is familiar. Moving your gaze from one object to another, mentally describe their appearance. Mentally say to yourself: “Brown desk, white curtains." Focusing on each individual subject can distract from internal stress and switch attention to a rational perception of the environment. Look out the window at the sky. Focus on what you see. Fill a glass with water and drink it slowly, as if with concentration. Concentrate on the sensations of water flowing down your throat. Imagine yourself in a pleasant environment in the garden, on the beach, on a swing, under the shower. Apply calming formulas “Today I don’t pay attention to trifles.” There are many physiological mechanisms of discharge that have a restorative effect on a person. Outwardly, they manifest themselves in the form of crying, laughter, a desire to hit, speak out, etc. There is no need to block (restrain) them: the resulting feeling of irritation and aggression can be relieved with the help of physical release: kicking an imaginary object several times, boxing a pillow, “ chill out"; defuse emotions and talk to someone completely. When a person speaks out, his arousal decreases, he can realize his mistakes and accept correct solution; in order to quickly normalize the condition after troubles, you need to give yourself increased physical activity (20-30 squats, running in place, walking up to the 3-5th floor); find a place where you can say out loud, shout what outrages, offends, cry. Let it be an empty room. As these actions are performed, irritation, anger, and resentment will go away; another way is “empty chair”. Imagine that the person who offended you is sitting on it, pour out your feelings. Now you can tell him whatever you want. Switch to an interesting activity, a favorite pastime, and create a new dominant. When overexcited, a dominant focus of excitation is formed in the cerebral cortex, which has the ability to inhibit all other centers and subordinates all the activities of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. The more exciting the business, the easier it is to create a competing dominant. Remember pleasant events from your own life. Imagine that this situation has repeated itself and you are in this state of joy. Make the same face, smile, feel this state with your whole body: posture, posture, gestures, gait. Use logic techniques. The inclusion of rational activity in the perception and process of responding to an external stimulus significantly changes human behavior and corrects 13
14 emotional reactions. It must be remembered that with strong emotional arousal, a person assesses the situation inadequately. In an acute emotional situation, no decisions should be made. Calm down, and then think about everything according to the principle: “I’ll think about it tomorrow.” Make a general reassessment of the significance of the situation along the lines of: “I didn’t really want to” or be able to extract something positive even from failure, using the “but” technique. Apply the “green grapes” method of calming down. Tell yourself: “What I just unsuccessfully strived for is not as good as it seemed.” Calmly analyze the situation, try to clearly understand the possible negative consequences and come to terms with the worst of them. Having realized the worst outcome and having come to terms with it, calmly consider a solution to the situation. Methods for preventing unfavorable emotional states To prevent unfavorable emotional states, you can use the following methods: Use your emotional and energy resources sparingly. The power of the mind can neutralize bad influence many events and facts. Be optimistic. Ignore the dark sides of life, assess events and situations positively. To do this you should: Live by the motto “In general, everything is good, but what is done is done for the better.” Perceive unsatisfactory life circumstances as temporary and try to change them for the better. Notice your achievements, successes and praise yourself for them, rejoice at the goals achieved. Do not “chew” in your mind conflicts that have occurred and mistakes made. Realize their cause, draw conclusions and find a way out. If a problem or conflict arises, resolve it in a timely and thoughtful manner. Make it a rule: communicate longer and more often with nice people. With those who are unpleasant, gently and quietly limit communication. If interaction with an unpleasant person is inevitable, convince yourself that what is happening is not worth reacting emotionally. Recognize the right of any person to freely express his individuality. Everyone expresses their individuality in the way that suits them, and not in the way you do it or how you would like it. It is necessary to be more flexible in your assessments of other people, not to try to remake your partner, to make him fit you. Exercise “This is me” This method demonstrates spiritual kinship with other people and helps develop humanity in oneself. When observing another person, pay special attention to those character traits in which you are similar to him. When someone does something you don't like, remind yourself that you do similar things sometimes. By constantly reminding yourself that other people's mistakes are no big deal, you can quickly and effectively release tension. Develop dynamic attitudes. A person with a large set of flexible attitudes and a sufficiently large number of different goals, who has the ability to replace them in case of failure, is protected from negative stress better than someone who is focused on achieving a single, main specific result. Boyko V.V. The energy of emotions in communication: a look at oneself and at others. M.,
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For those working while sitting For those working while standing To relieve fatigue of the visual organs A set of industrial gymnastics is performed at the workplace in order to prevent fatigue, increase efficiency,
Alexey Igorevich Lunkov, Doctor of Pedagogical Sciences, Candidate of Psychological Sciences, Professor, Head. Department of Psychology and psychological counseling MEGU.
In every person, in tense emotional states, facial expressions change, the tone of skeletal muscles and rate of speech increase, fussiness appears, leading to errors in orientation, breathing, pulse, and complexion change.
Emotional stress is likely to subside if a person’s attention switches from the cause of anger, sadness or joy to their external manifestations - facial expression, tears or laughter, etc. This suggests that a person’s emotional and physical states are interconnected, and therefore have the ability to mutually influence. Therefore, apparently, the following statements are equally valid: “We laugh because we have fun” and “We have fun because we laugh.”
1. Musculature
The simplest, but quite effective way of emotional self-regulation is relaxation of facial muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their state, you can learn to manage the corresponding emotions. The earlier (in terms of the time of occurrence of emotions) conscious control is activated, the more effective it turns out to be. So, in anger, teeth clench and facial expression changes. This occurs automatically, reflexively. However, once you start asking self-control questions (“Are your teeth clenched?”, “What does my face look like?”), and the facial muscles begin to relax. All that is necessary is preliminary training in relaxing certain muscle groups based on verbal self-orders.
It is especially important for a manager to master the skills of relaxing facial muscles in order to apply them when necessary in situations professional activity. Exercises for relaxing facial muscles include tasks to relax one or another group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is to alternate tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. The exercises are performed with active focus on the phases of tension and relaxation using verbal self-orders and self-hypnosis. As a result of repeated repetitions of these exercises, the image of your face in the form of a mask, as free as possible from muscle tension, gradually appears in your mind. After such training, you can easily, by mental order, relax all the muscles of your face at the right moment.
2. Breathing
An important reserve in stabilizing your emotional state is improving your breathing. Oddly enough, not all people know how to breathe correctly. Inept breathing also plays an important role in fatigue. By concentrating your attention, it is not difficult to notice how a person’s breathing changes in different situations: a person sleeping, working, angry, cheerful, sad or scared breathes differently. As you can see, breathing disorders depend on the internal state of a person, and therefore voluntary, ordered breathing should have the opposite effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation.
The point of breathing exercises is to consciously control the rhythm, frequency, and depth of breathing. Different types of rhythmic breathing include holding the breath for different durations and varying inhalation and exhalation. Throughout the entire length of the respiratory tract, the respiratory tract is abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase excites the vagus nerve, which, as a rule, has an inhibitory effect.
Method of performing breathing exercises
Sit on a chair (side to back), straighten your back and relax your neck muscles.
Place your hands loosely on your knees and close your eyes so that no visual information interferes with your concentration. Focus only on your breathing.
When performing a breathing exercise, breathe through your nose, lips slightly closed (but not pursed).
Just control your breathing for a few minutes. Please note that it is light and loose. Feel that the air you inhale is colder than the air you exhale. Just make sure your breathing is rhythmic.
Now pay attention that during inhalation and exhalation the auxiliary respiratory muscles do not turn on - especially when inhaling, you should not straighten your shoulders. They should be relaxed, lowered and slightly pulled back. After inhalation, naturally, exhalation should follow. However, try to extend your inhalation. You will be able to do this if, while continuing to inhale, you keep your chest muscles from tensing for as long as possible. Think about the fact that now you have to exhale for a long time. Repeat the deep breath and subsequent long exhalation several times.
Now control your breathing rhythm. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Inhale slowly while counting from one to six at an average pace. Then - a pause. Practice rhythmic breathing for about 2-3 minutes. The duration of individual breathing phases in this case is not so important - the correct rhythm is much more important. You can remember and repeat this simple method of rhythmic breathing at any time.
3. Visualization
Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is the creation of internal images in the human mind, that is, the activation of the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. By reproducing images of the outside world in your mind, you can quickly distract yourself from a tense situation and restore emotional balance.
A type of visualization is “plot imagination” exercises, based on the deliberate use of color and spatial representations of human consciousness. Conscious representations are painted in the desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, blue, violet - colors of peace; green - neutral. It is better to complement color (temperature, sound, tactile) sensations with spatial representations. If you need to calm down, relax, you need to imagine a wide, open space (sea horizon, spacious sky, wide square, vast theater hall, etc.). To mobilize the body to perform a responsible task, images of cramped, narrow spaces with a limited horizon (a narrow street with tall buildings, a gorge, a cramped room) help. Using these techniques together allows you to evoke the necessary emotional state at the right moment (calm - a spacious seashore, a winter landscape in lilac twilight; invigorating - a summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the picture being presented, feel it and fix it in your consciousness. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization.
When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any endeavor is a psychological mindset for success, absolute confidence that the goal will be achieved. It is necessary to accustom yourself to success, luck, to make it self-evident, habitual. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes H. Lindeman, a famous expert in autogenic training.
“Inspiration” exercises consist of “rehearsing” a tense situation, always under conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows:
they are performed most often in the morning, sometimes during the day, but never at night;
the trainee’s attention is strictly concentrated from a large and medium circle of attention (wide, spacious rooms) and calm color ideas (blue, blue, violet tones) to a small circle of attention (narrow, cramped rooms) and invigorating color tones (red, yellow, orange colors) or, in some cases, to the internal;
The exercises are accompanied by musical reinforcement: at the beginning of the exercise, calm, smooth music is used, then the musical tempo gradually accelerates.
WAYS OF SELF-REGULATION OF EMOTIONAL STATEIn every person, in tense emotional states, facial expressions change, the tone of skeletal muscles and rate of speech increase, fussiness appears, leading to errors in orientation, breathing, pulse, complexion change, and tears may appear.
Emotional stress can subside if a person’s attention switches from the cause of anger, sadness or joy to their external manifestations - facial expression, tears or laughter, etc. This suggests that a person’s emotional and physical states are interconnected and mutually influence each other. on a friend. Therefore, apparently, the following statements are equally valid: “We laugh because we are having fun” and “We are having fun because we are laughing.”
The simplest, but quite effective way of emotional self-regulation is relaxation of facial muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their state, you can learn to manage the corresponding emotions. The earlier (in terms of the time of occurrence of emotions) conscious control is activated, the more effective it turns out to be. So, in anger, teeth clench and facial expression changes. This occurs automatically, reflexively. However, once you start asking self-control questions (“Are your teeth clenched?”, “What does my face look like”), the facial muscles begin to relax. However, preliminary training in relaxing certain muscle groups based on verbal self-orders is necessary.
It is especially important for a future teacher to master the skills of relaxing facial muscles. Exercises for relaxing facial muscles include tasks to relax one or a group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is to alternate tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. During exercise, attention should be actively directed to alternating phases of tension and relaxation. This can be achieved with the help of verbal self-orders and self-hypnosis. As a result of repeated repetitions of these exercises, an image of your face in the form of a mask, as free as possible from muscle tension, gradually appears in your mind. After such training, you can easily follow a mental order to the desired one; moment to relax all the muscles of the face.
An important reserve in stabilizing your emotional state is improving your breathing. Oddly enough, not all people know how to breathe correctly. Unfortunately, this also extends to the teacher, whose breathing must be more perfect than anyone else's. Not being able to breathe properly contributes to rapid fatigue. The student should know that a poorly trained voice, insufficiently practiced diction and rate of speech, plus shallow, unrhythmic breathing are the causes of a number of professional ailments of the teacher, and with them the decline in his emotional tone.
By concentrating your attention, it is not difficult to notice how a person’s breathing changes in different situations: a person sleeping, working, angry, cheerful, sad or scared breathes differently. As you can see, breathing disorders depend on the internal state of a person, which means that randomly ordered breathing should have a reverse effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation.
The basics of breathing exercises are borrowed from the yoga system. Their meaning is conscious control over the rhythm, frequency, and depth of breathing. Different types of rhythmic
breathing involves holding the breath for different durations and varying inhalation and exhalation.
Throughout its entire length, the respiratory tract is abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase excites the vagus nerve, which, as a rule, has an inhibitory effect. In breathing exercises, this property is used in the form of the so-called “evening” - calming or "morning" - mobilizing breathing. The calming type of breathing is characterized by a gradual lengthening of the exhalation until the duration of the double inhalation. Subsequently, the inhalations lengthen until they become equal to the exhalations. Then all phases of the respiratory cycle are shortened again.
Mobilizing breathing is like a mirror reflection of calming breathing: it is not the exhalations that change, but the inhalations; the breath is held not after exhalation, but after inhalation.
Breathing exercises can be successfully used in the educational process. Calming breathing is useful to use to extinguish excess excitement and nervous tension, for example, at the beginning of a test, colloquium, test, exam, before a public speech, at a student conference. This type of breathing can neutralize the neuropsychic consequences of conflict, relieve “pre-launch” anxiety and help you relax before bed. It is a simple but effective remedy against insomnia.
Mobilizing breathing helps overcome lethargy and drowsiness when tired, promotes a quick and painless transition from sleep to wakefulness, and mobilization of attention. In the educational process, this type of breathing makes it possible to relieve drowsiness and lethargy in students studying during the first shift, and to “delay” the development of fatigue towards the end of the school day. Breathing exercises are especially useful for stimulating the educational activity of evening students who come to classes after a tiring day at work. Therefore, it is advisable to “equip” breathing exercises as a reliable and accessible means of managing the emotional state of not only students, but also teachers. In addition to calming and mobilizing, there are four main types of breathing that are important when learning to voluntarily regulate breathing: clavicular, thoracic, diaphragmatic and full.
Clavicular breathing is the shortest and most superficial. It can be defined as a slight upward movement of the collarbones along with a slight expansion of the chest during inhalation.
Chest breathing is deeper in the sense that more air is inhaled. It begins with contraction of the intercostal muscles, which expand the chest upward and outward. With chest breathing, there is a greater expansion of the chest, followed by a rise of the collarbones as you inhale. Chest breathing is the most common.
Diaphragmatic (abdominal) breathing is the deepest of all types of breathing. This type of breathing is typical for men. With this type of breathing, the lower parts of the lungs are filled with air: the diaphragm lowers and the stomach swells. The movement of the diaphragm is the main reason for taking deep breaths. During inhalation, the muscles relax, the dome of the diaphragm becomes flat, and the lower sections of the lungs, sucking in air, stretch. Depending on inhalation or exhalation, intra-abdominal pressure changes, and thus, proper diaphragmatic breathing has a massaging effect on the abdominal organs.
And finally, full (deep) breathing includes the three described types of breathing, combining them into one whole. It begins with abdominal (lower) breathing and ends with clavicular (upper) breathing. In the process of such combined breathing, not a single part of the lungs remains unfilled with air. Deep breathing is used to quickly relax and calm down in an unexpected or difficult situation.
The effectiveness of breathing exercises on the emotional state increases if they are used in combination with other methods of emotional self-regulation.
One of these methods is conscious concentration. Concentration is the concentration of consciousness on a specific object of its activity. You can focus on your visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts, on the images that arise in your mind.
The basis of concentration is the management of attention. The skill of concentration is based on:
on the ability to focus your attention on a specific
object;
on the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration;
on a fairly wide scope of attention - it allows you to simultaneously focus on different internal processes; on sensations in the body, on visual and auditory images, on mental operations, etc.;
on the ability to switch attention from external objects to the inner world of the individual, from one sensation, feeling, thought to another;
on the ability to hold attention on one object.
Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is the creation of internal images in the human mind, i.e. activating the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. By reproducing images of the outside world in your mind, you can quickly distract yourself from a tense situation and restore emotional balance.
A type of visualization is “plot imagination” exercises, which are based on the deliberate use of color and spatial representations of human consciousness.
Conscious representations are painted in the desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, blue, violet - colors of peace; green - neutral. It is better to complement color (temperature, sound, tactile) sensations with spatial representations. If you need to calm down, relax, you should imagine a wide, open space (sea horizon, spacious sky, wide square, vast theater hall, etc.). To mobilize the body to perform a responsible task, visualizations of cramped, narrow spaces with a limited horizon (a narrow street with tall buildings, a gorge, a cramped room) help. Using these techniques allows you to evoke the necessary emotional state at the right moment (calm - a spacious seashore, a winter landscape in lilac twilight; invigorating - a summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the picture being presented, feel it and fix it in your consciousness. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization.
The action of sensory reproduction is wide, and with the help of each of the senses, any mood can be simulated. You just need to be able to direct your emotional imagination along the right path. This is facilitated by “inspiration” exercises. Their uniqueness lies in the fact that they are determined in each individual case by an extremely specific everyday situation and are not so much training as preparatory and corrective. Their common goal is to neutralize fear, apprehension before any responsible action (in a very wide range - from an exam or sports competition to an intimate date).
When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any endeavor is a psychological mindset for success, absolute
Confidence that the goal will be achieved. It is necessary to accustom yourself to success, luck, to make it self-evident, habitual. For example, when a housewife is carrying a mountain of dishes from the kitchen, as soon as you tell her: “Careful, don’t drop it!”, she will definitely drop her load. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes H. Lindeman, a famous expert in autogenic training.
“Inspiration” exercises consist of “rehearsing” a tense situation, always under conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows:
they are performed most often in the morning, sometimes in the afternoon, but neither
when at night;
the trainee's attention is strictly concentrated from
large and medium circle of attention (wide, spacious rooms) and calm color ideas (blue, dark blue, violet tones) to a small circle of attention
(narrow, cramped spaces) and invigorating color tones
(red, yellow, orange colors) or, in some cases, to the internal;
the exercises are accompanied by music
reinforcement: at the beginning of the exercise, calm, smooth music is used, then the musical tempo gradually speeds up.
The purposeful use of the proposed methods and techniques for self-regulation of emotional state in the educational process will have a significant impact on the development of emotional stability of the future teacher.
^ Breathing exercises
Instructions for implementation:
These exercises can be performed in any position. Only one condition is required: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, and fully stretch the muscles of the chest and abdomen. If the back is straight, the breathing muscles (mainly the diaphragm) can function easily and naturally. See for yourself how deep a breath a straightened back can take. Try to take a deep breath, first hunched over and dropping your shoulders, then straightening up and straightening your shoulders - and you yourself will feel a huge difference.
The correct position of the head is also very important: it should sit straight and free on the neck. A relaxed, upright head stretches the chest and other parts of the body upward to a certain extent. Attention: the neck should under no circumstances be tense! You have to see for yourself that she is truly relaxed. It's easy to do. While you are looking for which muscle is tense, relax your neck and try to keep it relaxed while doing breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to practice free breathing, constantly monitoring it. This method of breathing should gradually become automatic and become natural for you.
Method of performing breathing exercises
1. Sit on a chair (side to the back), straighten your back, relax
neck muscles.
2. Place your hands loosely on your knees and close your eyes so that
no visual information would interfere with your concentration. Focus only on your breathing.
When performing a breathing exercise, breathe through your nose, lips slightly closed (but not compressed in any way).
For a few minutes, simply control your
breath. Please note that it is light and loose. Feel that the air you inhale is colder than the air you exhale. Just make sure your breathing is rhythmic.
Now control your breathing rhythm. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Inhale slowly while counting from one to six at an average pace. Then pause. Practice rhythmic breathing for about 2-3 minutes. The duration of individual breathing phases in this case is not so important - the correct rhythm is much more important. You can remember and repeat this simple method of rhythmic breathing at any time. Next, you should perform an exercise on any of the types of breathing described below.
Breathing exercise options
^ Exercise 1. “Clavicular (upper) breathing”
Starting position - sitting (standing, lying down), straighten up (head, neck, back should be on the same line). Before you inhale, you should exhale the air from your lungs. After exhaling, inhale slowly through your nose, lifting your collarbones and shoulders and filling the uppermost parts of your lungs with air. As you exhale, your shoulders slowly drop down.
^ Exercise 2. “Chest (middle) breathing”
To make it easier to master the medium breathing technique, you can place your palms on both sides of the chest and watch it lower and expand. The starting position is the same as in the previous exercise. Exhale through the nose, while the ribs lower, then take a full and long breath, expanding the chest. The shoulders and abdomen should remain motionless when inhaling (do not allow the abdomen to protrude). Then exhale again and inhale again.
^ Exercise 3. “Abdominal (lower) breathing”
To more fully assimilate this exercise, it is recommended to place your palms on your stomach to monitor the rise and fall of the abdominal wall.
The starting position is the same. Exhale completely, while the stomach moves inward (the diaphragm rises up). Then slowly inhale air through the nose, sticking out the stomach (the diaphragm lowers), without moving the chest and arms. The lower part of the lungs fills with air. Exhale the air again - the stomach goes deep inside (the air is exhaled from the lower lobes of the lungs).
^ Exercise 4. “Deep (full) breathing”
The starting position is the same, but it is preferable to lie on your back, since with this position of the body the muscles of the abdominal wall relax better.
Stage 1. Find a comfortable position. Place your left hand (palm down) on your stomach, more precisely on your navel. Now place your right hand so that it is comfortable for you on your left. Eyes may remain open. However, with your eyes closed it will be easier to perform the second stage of the exercise.
Stage 2. Imagine an empty bottle or bag inside you - where your hands lie. As you inhale, imagine that air enters through your nose, goes down and fills this inner bag. As the bag fills with air, your arms will rise. As you continue inhaling, imagine that the bag is completely filled with air. The wave-like movement that began in the abdomen will continue in the middle and upper parts of the chest.The total duration of inhalation should be 2 seconds, then, as the skill improves, it can be increased to 2.5-3 seconds.
Stage 3. Hold your breath. Keep the air inside the bag. Repeat to yourself the phrase: “My body is calm.” This stage should not last more than 2 seconds.
Stage 4. Slowly begin to exhale - empty the bag. As you do this, repeat to yourself the phrase, “My body is calm.” As you exhale, feel how the previously raised stomach and chest descend. The duration of this stage should not be less than the two previous stages. Repeat this four-step exercise 3-5 times in a row. If you feel dizzy, stop. If dizziness returns during subsequent sessions, simply reduce the duration of inhalation and/or the number of four-step cycles performed in a row.
Do this exercise 10-20 times daily. Turn it into your morning, afternoon and evening ritual, and use it in stressful situations. Since this type of relaxation is a skill, it is important to practice it at least 10-20 times a day. At first you may not notice any immediate relaxation. However, after 1-2 weeks of regular practice, you will be able to relax “instantly” for a while. Remember that if you want to master this skill, you must practice systematically. Regular, consistent practice of these daily exercises will ultimately develop a calmer and gentler attitude towards everything, a kind of anti-stress attitude, and when you do experience stressful episodes, they will be much less intense.
Breathing exercises with a tonic effect
^ Exercise 1. “Mobilizing breathing”
Starting position - standing, sitting (back straight). Exhale the air from your lungs, then inhale, hold your breath for 2 seconds, exhale for the same duration as inhalation. Then gradually increase the inhalation phase. Below is a digital recording of a possible implementation of this exercise. The first number indicates the duration of inhalation, the pause (breath holding) is enclosed in brackets, then the exhalation phase:
4 (2) 4, 5 (2) 4; 6 (3)4; 7 (3)4; 8 (4) 4;
8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8;
8 (4) 8; 8 (4) 7; 7 (3) 6; 6 (3) 5; 5 (2) 4.
Breathing is regulated by the counting of the teacher conducting the classes, even better with the help of a metronome, and at home - by the mental counting of the student himself. Each count is approximately equal to a second, but when walking it is convenient to equate it to the speed of steps.
^ Exercise 2. “Ha-breathing”
Starting position - standing, feet shoulder-width apart, arms along the body. Take a deep breath, raise your arms through your sides up above your head. Holding your breath. Exhale - the body sharply leans forward, the arms are thrown down in front of you, there is a sharp release of air with the sound “ha”.
^ Exercise 3. “Castle”
Starting position - sitting, body straight, hands on knees, in the “lock” position. Inhale while simultaneously raising your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees.
Breathing exercises with a calming effect ^ Exercise 1. “Rest”
Starting position: standing, straighten up, place your feet shoulder-width apart. Take a breath. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely towards the floor. Breathe deeply, monitor your breathing. Stay in this position for 1-2 minutes. Then slowly straighten up.
^ Exercise 2. “Breath”
Usually, when we are upset, we begin to hold our breath. Freeing the breath is one way
Relaxation. Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep, leisurely breathing, imagine that all your troubles are disappearing.
^ Exercise 3. “Calming Breathing”
Starting position - sitting, lying down. Slowly take a deep breath through your nose, hold your breath at the peak of inhalation, then exhale slowly through your nose. Then inhale again, hold your breath, exhale - 1-2 seconds longer. During the exercise, the exhalation phase increases each time. Spending more time exhaling creates a gentle, calming effect. Imagine that with each exhalation you are getting rid of stress.
Below is a digital recording of a possible implementation of this exercise. The first number indicates the conditional duration of inhalation, the second - exhalation. The duration of the pause - holding the breath - is enclosed in brackets: 4-4 (2); 4-5 (2); 4-6 (2); 4-7 (2); 4-8 (2); 4-8 (2); 5-8 (2); 6-8(3); 7-8 (3); 8-8 (4); 8-8 (4); 7-8 (3); 6-7 (3); 5-6 (2),4-5 (2).
The exercise is regulated by counting (aloud or silently).
^ Alekseev A.A. Modern psychotherapy. Course of lectures: Humanite. agency "Academy, project". St. Petersburg, 1997.
Gabdreeva G.Sh. Self-management of mental state: Textbook. allowance. Kazan, 1981.
The stress of life: Collection. St. Petersburg, 1994.
Exercises on self-regulation of emotional state through external manifestations of emotions
Exercise
“Self-control of external expression of emotions”
At the time of stressful factors, with an increase in emotional tension, you need to ask yourself questions of self-control:
What does my face look like?
Am I constrained?
Are my teeth clenched?
How am I sitting?
How do I breathe?
If signs of tension are detected, you must:
1. Voluntarily relax the muscles. To relax mi
muscle muscles use the following formulas:
The facial muscles are relaxed.
The eyebrows are loosely apart.
The forehead is smoothed.
Jaw muscles are relaxed.
The muscles of the mouth are relaxed.
The tongue is relaxed, the wings of the nose are relaxed.
The whole face is calm and relaxed.
Sit down and stand comfortably.
Take 2-3 deep breaths and exhales to “knock down” the teaching
puppy breath.
Establish a calm breathing rhythm.
A person knows how his face changes depending on his internal state; within certain limits, he can give his face an expression appropriate to the situation. In normal circumstances, if you look at yourself in the mirror slowly and carefully, and then, by volition, give it the expression of a person in a balanced state, a mechanism for stabilizing the psyche can work according to the feedback scheme.
Force yourself to smile in a difficult moment. A smile maintained on the face improves mood, since there is a deep connection between facial and bodily reactions and the emotions experienced.
^ Marishchuk V.L., Platonov K.K., Pletnitsky E.A. In-flight tension. M., 1969. Psychology of business communication /Auth.-comp. Yu.A. Fomin. Minsk, 1999.
Exercises to relax facial muscles
Execution method
When performing these exercises, you must strive to ensure that the muscles that are not currently being exercised are relaxed. You should breathe evenly and calmly through your nose. Attention should be focused on the condition of the muscles being exercised. At the same time, it is important to achieve vivid ideas and sensations with relaxation and tension of various muscle groups. Gradually, an image of a mask face appears in the mind, completely free from muscle tension.
After some training in relaxing and strengthening the corresponding conditioned reflex connections with verbal formulations, it is easy to relax all facial muscles by “mental order”.
"Mask of Surprise" Close eyes. With a slow inhalation, raise your eyebrows as high as possible and say to yourself: “The forehead muscles are tense.” Hold your breath for a second and
exhale, lower your eyebrows. Pause 15 seconds. Repeat the exercise 2-3 times.
Eye exercise "Blind Man's Bluff." With a slow exhalation, gently lower your eyelids, gradually increase the tension in your eye muscles and, finally, close your eyes as if shampoo had gotten into them, squinting as hard as possible. Say to yourself: “Your eyelids are tense.” Then hold your breath for a second and relax the muscles, breathing freely. Leaving your eyelids drooping, say to yourself: “The eyelids are relaxed.” Repeat the exercise 2-3 times.
Nose exercise "Disturbance". Round the wings of your nose and tense them, as if you were very angry about something, inhale and exhale. Say to yourself: “The wings of the nose are tense.” Inhale, and as you exhale, relax the wings of your nose. Say to yourself: “The wings of the nose are relaxed.” Repeat the exercise 2-3 times.
"The Kiss Mask" Simultaneously with inhalation, gradually compress your lips, as if for a kiss, bring this effort to the limit and fix it, repeating: “The muscles of the mouth are tense.” Hold your breath for a second and exhale freely, relaxing your muscles. Say: “The muscles of the mouth are relaxed.” Repeat the exercise 2-3 times.
"Mask of Laughter" Squint your eyes slightly, and while inhaling, gradually smile as wide as possible. Exhale and relax the tense facial muscles. Repeat the exercise several times.
"Mask of Discontent" As you inhale, gradually clench your teeth, close your lips tightly, tighten your chin muscles and lower the corners of your mouth - make a mask of dissatisfaction, record tension. Say to yourself: “Jaws are clenched, lips are tense.” As you exhale, relax your facial muscles and open your teeth. Say to yourself: “The facial muscles are relaxed.” Repeat the exercise several times.
Chernikova O.A., Dashkevich O.V. Active self-regulation of the emotional states of an athlete. M., 1971.
^ Exercises for concentration
Method of performing concentration exercises:
The room in which you are supposed to practice must be isolated from strong sounds. Sit on a chair in a comfortable position towards the back so as not to lean on it (the chair must have a hard seat, otherwise the effectiveness of the exercise will decrease). Place your hands loosely on your knees, close your eyes (they should be closed until the end of the exercise so that your attention is not distracted by foreign objects). Breathe through your nose calmly, not strained. Try to focus only on the fact that the inhaled air is colder than the exhaled air.
It is necessary to perform relaxation and concentration exercises for several minutes. There is no time limit: you can exercise as long as it gives you pleasure. After completing the exercises, run your palms over your eyelids, slowly open your eyes and stretch. Options for concentration exercises Exercise 1. “Concentration on counting”
^ Teacher's instructions:
Mentally count slowly from 1 to 10 and focus on this slow count. If at any point your thoughts start to wander and you are unable to concentrate on counting, start counting again. Repeat the count for several minutes.
^ Exercise 2. “Concentration on the word”
Teacher's instructions:
Choose a short (preferably two-syllable) word that evokes positive emotions in you or with which pleasant memories are associated. Let it be the name of a loved one, or the affectionate nickname your parents called you as a child, or the name of your favorite dish... If the word is two-syllable, then mentally pronounce the first syllable as you inhale, the second as you exhale. Focus on “your” word, which from now on will become your personal slogan when concentrated.
^ Exercise 3. “Focusing on the subject”
Teacher's instructions:
Attention! There's a spotlight in your head. Its beam can illuminate anything with immeasurable brightness. This spotlight is your attention. We control its beam! Within 2-3 minutes we “illuminate” any object with a spotlight. Everything else goes into darkness. Let's look only at this item. You can blink, but your gaze must remain within the subject. We return to it again and again, look at it, find new features and shades...
^ Exercise 4. “Focusing on sound”
Teacher's instructions:
And now we focused our attention on the sounds outside the window (wall) of the office. Let's listen to them. In order to concentrate better, you can close your eyes. Let's select one of the sounds. Let's listen to him, listen to him, hold him.
^ Exercise 5. “Focusing on sensations”
Teacher's instructions:
Focus on your bodily sensations. Direct the beam of your attention to the foot of your right foot. Feel your fingers, sole. Feel the contact of your feet with the floor, the sensations that arise from this contact.
Focus on your right hand. Feel your fingers, your palm, the surface of your hand, your entire hand. Feel your forearm, elbow; Feel the contact of the armrest of the chair with your hand and the sensation it causes. Feel your left hand in the same way.
Feel your lower back, back, contact with the chair.
Focus on the face - nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air on your face.
^ Exercise 6. “Focusing on emotions and mood”
Teacher's instructions:
Focus on inner speech.
Stop inner speech.
Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Remember the joyful events in your life.
We come out of the state of relaxation.
Reflection of your emotional state.
^ Exercise 7. “Focusing on feelings”
Teacher's instructions:
Close your eyes. Focus on your inner sensations. Mentally choose one of those present here - it could be your neighbor, a friend, or any other person from the group.
What feelings do you have towards him? Are you happy about him, do you like him, can’t stand him, are you indifferent to him?
Comprehend your feelings, become aware of them.
^ Exercise 8. “Concentration on a neutral object”
Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:
Write down 10 names of objects, things, events that give pleasure.
Slowly count objects that are not emotionally colored in any way: leaves on a branch, letters on a printed page, etc.
Train your memory by remembering 20 actions performed yesterday.
Within two minutes: remember the qualities that you like most about yourself, and give examples of each of them.
Have you been able to focus your attention on one object for a long time?
What is easier to focus on: an object or a sound?
What does this depend on?
What properties of attention are necessary for concentration?
Visualization exercises
Exercise 1
Teacher's instructions:
Sit comfortably. Close your eyes. Focus on your breathing. Mentally and deeply inhale and exhale the air. WITH
With each inhalation and exhalation, you become more calm and focused on your sensations. Breathe easily and freely. The body relaxes more and more. You feel warm, comfortable and calm. You breathe in fresh, cool air. You calm down and get ready to do new work. We begin to master the techniques of forming figurative ideas. I will pronounce individual words, and you should pronounce them to yourself, focusing on their content. After this, you try to imagine images of the words you heard.
Let's start with visual images:
orange 6) light
sea 7) play
clearing 8) gentle
flowers 9) build
bird 10) weave
Teacher's instructions:
Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. Now let’s try to recreate in our imagination a complete picture, a complete image.
Imagine a beach by the sea. Hot day. The sun is beating down. You are in a bathing suit. We stretch out on the sand with pleasure... We look out to sea. The heads of the swimmers are visible... Let's take a closer look at the horizon line. What appeared there? We look closely... And what is happening around, on the shore?..
The sun is hot, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?..
The images go away. Focus your attention on your body. They clenched their hands. We opened our eyes.
^ Exercise 3. “Shelter”
Teacher's instructions:
Imagine having a comfortable, safe haven that you can retreat to whenever you want. Imagine a hut in the mountains or a forest valley, a personal ship, a garden, a mysterious castle... Mentally describe this safe, comfortable place. When you go to bed, imagine that you are going there. You can relax there, listen to music or talk with a friend. After you've done this a few times, you can fantasize like this throughout the day. Close your eyes for a few minutes and step into your personal sanctuary.
Reflection:
Were you able to see the whole picture and evoke the corresponding bodily sensations?
What images emerged?
Teacher's instructions:
Focus on your feelings, activate your emotional memory. I will name abstract concepts, try to see the images that are associated with them:
Happiness is slavery
Freedom dignity
Submission dream
Reflection of sensations and emerging images.
^ Exercise 5. “Challenging Emotions”
Teacher's instructions:
Remember and describe the most wonderful experiences of your life; the happiest moments - delight, joy, happiness. Imagine that this situation has repeated itself and you are now in this state of happiness and joy. Imagine what images - visual, auditory, kinesthetic - accompanied this state. “Make” the same face: the same smile, the same sparkle in the eyes, the same blush, the same rapid pulse, etc. Feel this state with your whole body: an energetic pose, beautiful posture, confident gait, expressive gestures, etc. d. Try to hold and remember these physical manifestations of joy and happiness, so that you can then reproduce them at your own request.
It is very useful to start each lesson (and in general every day) like this: remember something pleasant that makes you smile, tune in to good relationships with colleagues, children, and loved ones.
Discussion:
Which images were easier for you to recreate?
What helped you recreate figurative ideas that
did it interfere?
What role does visualization play in self-regulation of emotional state?
Gadzhieva N.M., Nikitina N.N., Kislinskaya N.V. Basics of self-improvement. Self-awareness training. - Ekaterinburg, 1998.
Mitina L.M. Teacher as a person and professional (psychological problems). M., 1994.
Psychology of business communication/Auth.-comp. Yu. A. Fomin. Minsk, 1999.
Exercises for plot imagination
^ Purpose of the exercises: train deliberate modeling of various emotional states, learn to balance the processes of excitation and inhibition.
^ Exercise “Visual Images”
It is suggested to choose an object brightly painted in a certain color, preferably without shades. The color is selected in accordance with the state that is being modeled: red, orange, yellow - activity colors; blue, blue, violet - colors of peace; green - neutral.
You need to say the name of a color to yourself several times. The outline and color of this object will appear in your imagination. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization.
^ Exercise “Park” (to create a mood of peace, inner comfort, deep rest)
Self-order:
“Green, green green. Green-green foliage. The green leaves are rustling."
Imagine yourself in a park on a warm and sunny summer day: the glare of the sun alternates with spots of shadow from the leaves; the body is warm, but not hot, the foliage is fresh and bright; spacious meadows and alleys stretching into the distance, foliage rustling under a weak breeze, distant and vague voices of people; the smell of fresh leaves (temperature image, color, spatial, sound, tactile, olfactory).
^ Exercise "Siren"
Self-order:
“A booming boom.
A booming siren.
The booming siren is moving away."
Imagine the booming sound of a steamship siren over a night raid.
The pier wall in the port at night, a brightly lit steamship preparing to depart, the running lights of ships gliding along a dark roadstead. Further development of the plot - the steamer leaves for its voyage, the gangway is removed, the strip of black oily water between the side and the quay wall becomes wider, the voices of those seeing off and those sailing away are moving away; the ship is already far away, you can’t make out their faces; his luminous silhouette moves; The retreating siren sounds again, the running lights seem to glide through the air. The water smells of algae, resin and sea (olfactory image); evening coolness (temperature image).
The exercise is accompanied by musical accompaniment (calm, melodic music). The way out of autogenic immersion is natural sleep, since in this case attention is not concentrated, but dispersed, moving from a small circle to a medium and large one.
^ Exercise "Carpet"
(to create a feeling of coziness and comfort)
The main sensory representations are tactile (tactile).
Self-order:
“Fluffy, fluffy fluff. Fluffy, fluffy carpet. The fluffy carpet is undead.”
Imagine the touch of bare feet on a fluffy carpet, large and warm, in a large cozy room. The room must be large, not crowded with furniture (spatial image); lighting - in warm yellow-orange tones (color image).
^ Exercise "Lemon"
(to create an atmosphere of friendly, friendly communication and good mood)
The main sensory representations are gustatory.
Self-order:
“Sour, sour acid. Sour, sour lemon. Sour lemon in a glass of tea."
Imagine the taste of tea or coffee with lemon sourness. Visual image (color and spatial) - a bright but limited circle of light above the table, the rest of the room loses
sitting in the twilight, the table is set, but already in disarray. There are friends at the table. The conversation is a little noisy, a little messy, but interesting. The memory of the taste of lemon evokes, except
of all other things, salivation, which in turn stimulates appetite.
^ “Inspiration” exercise “Responsible exam”
The condition to be corrected is fear, fear of failure, lack of confidence in one’s knowledge.
The time for “rehearsal” training is morning or afternoon (but not the evening before the exam!).
During the exercise, you must first achieve muscular and psychological relaxation, extinguishing fear and anxiety. From the moment the “transitions” begin from the spacious rooms of the lobby and corridors to the more cramped ones (auditoriums, offices), mobilization occurs. Narrows and concentrates attention.
Musical reinforcement - calm, smooth music. The colors represented are blue, blue.
^ Teacher's instructions:
Imagine a spacious hall or vestibule of an institute. You walk calmly, with a confident gait, without a trace of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations related to it, and only respond with a smile to the greetings of your acquaintances. In a word, you “hold on.”
You move from the lobby to the corridor, from the corridor to the classroom adjacent to the professor’s office, that is, from spacious rooms to more cramped ones. As you do this, your step, without speeding up, becomes more and more clear, your gait becomes more and more confident, your posture becomes straight. Before the examiner's door, you forcefully “cross out” all memories of material that you think you have forgotten or have not learned enough. In this short moment you are not thinking about anything that relates to the upcoming subject; in your brain there is a disorderly crush of thoughts. You are, of course, excited, and this is quite natural. It is not the anxiety before the exam that is dangerous, but the excessive anxiety that causes confusion and fussiness. Some excitement is necessary - it mobilizes.
But now you have been called and you are in front of the examiner’s table. You don't choose a ticket, you take the first one you get. For you, all tickets are equal, you know the educational material. And, indeed, the questions on the ticket you received are exactly what you need. You, in fact, could answer without preparation, but you should not behave arrogantly - it is better to sit down and put your thoughts in order. And as soon as you began to do this, the chaotic train of thoughts is replaced by a smooth and even flow - the knowledge you have accumulated emerges in your consciousness in an orderly order, and you are ready to present them in the same order...
^ Belyaev G.S., Lobzin V.S., Kopylova I.A. Psychohygienic self-regulation. L., 1977.
Ways of situational self-regulation while in a tense situation
It is necessary to equip students with ways to directly self-regulate their emotional state during the action of stressful factors. For these purposes the following can be used:
Self-persuasion, self-orders that induce a calm state, self-hypnosis of calm and self-control are necessary for the mood to work: “Today I don’t pay attention to trifles,” “I’m completely calm,” etc.
Self-control of emotional state by external expressions of emotions: facial expressions, pantomime, somatics, character of speech, presence of muscle tension, increased breathing rate. You can control the external expression of emotions by “triggering” questions
self-control: “What does my face look like?”, “Am I stiff?”, “Are my teeth clenched?”, “How do I sit (stand)?”, “How do I breathe?”. If signs of tension are detected, it is necessary to voluntarily relax the muscles, sit (stand) comfortably, establish a calm breathing rhythm: take 2-3 deep breaths and exhales to bring down rapid breathing.
Calming breathing exercises (calming breathing, deep breathing). You can use the following breathing exercise: do
take a deep breath, directing the air flow to the lower abdomen, hold your breath for a couple of seconds, and then slowly release the air through your mouth in an even stream. Repeat the exercise 3-5 times. This relieves tension in the body and brain and creates a balanced state.
Using images of concentration and visualization - focusing attention and imagination on a specific object (visual, sound, bodily and other sensations).
Count to 10 before responding.
mistake, incompetence, emotionality Distraction - try to imagine as vividly as possible the situation in which you usually feel most calm and comfortable, put yourself in this situation.
^ Elkanov SB. Fundamentals of professional self-education of a future teacher. M., 1989.
Marishuk V.L., Platonov K.K., Pletnitsky E.A. In-flight tension. M., 1969..
Chernikova O.A., Dashkevich O.V. Active self-regulation of the emotional states of an athlete. M., 1971.
First aid after stress factors
There is a system of emotional self-regulation techniques that must be used immediately after the impact of stress factors on the human body. This includes the following techniques:
Take every chance to wet your forehead, temples and arteries in your hands with cold water.
Slowly look around, even if the room is familiar. Moving your gaze from one object to another, mentally describe their appearance. Mentally say to yourself: “Brown desk, white curtains.” Focusing on each individual subject
can distract from internal stressful tension, switch attention to a rational perception of the environment.
Look out the window at the sky. Focus on what you see.
Fill a glass with water and drink it slowly, as if with concentration. Concentrate on the sensations of water flowing down your throat.
Imagine yourself in a pleasant environment - in the garden, on the beach, on a swing, under the shower.
Apply calming formulas “Today I don’t pay attention to trifles.”
There are many physiological mechanisms of discharge that have a restorative effect on a person.
the resulting feeling of irritation and aggression can be relieved with the help of physical release: kicking an imaginary object several times, boxing a pillow, “blowing off steam”;
to defuse emotions - to speak out to someone completely. When a person speaks out, his arousal decreases, he can realize his mistakes and make the right decision;
in order to quickly normalize the condition after troubles, you need to give yourself increased physical activity (20 - 30 squats, running in place, walking up to the 3-5th floor);
find a place where you can say out loud, shout what outrages, offends, cry. Let it be an empty room. As these actions are performed, irritation, anger, and resentment will go away;
another way is “empty chair”. Imagine that the person who offended you is sitting on it, pour out your feelings. Now you can tell him whatever you want.
Switch to an interesting activity, your favorite pastime is to create a new dominant. When overexcited, a dominant focus of excitation is formed in the cerebral cortex, which has the ability to inhibit all other centers and subordinates all the activities of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. The more exciting the business, the easier it is to create a competing dominant.
Remember pleasant events from your own life. Imagine that this situation has repeated itself and you are in this state of joy. Make the same face, smile, feel this state with your whole body: posture, posture, gestures, gait.
Use logic techniques. The inclusion of rational activity in the perception and process of responding to an external stimulus significantly changes human behavior and corrects emotional reactions.
It must be remembered that with strong emotional arousal, a person assesses the situation inadequately. In an acute emotional situation, you should not take any
what decisions? Calm down, and then think about everything according to the principle: “I’ll think about it tomorrow.”
Make a general reassessment of the significance of the situation along the lines of: “I didn’t really want to” or be able to extract something positive even from failure, using the “but” technique.
Calmly analyze the situation and try to clearly
Recognize possible negative consequences and come to terms with the worst of them. Having realized the worst outcome and having come to terms with it, calmly consider a solution to the situation.
^ Prevention methods
unfavorable emotional states
The following methods can be used to prevent unfavorable emotional states:
Use your emotional and energy resources sparingly. The power of the mind is capable of neutralizing the negative impact of many events and facts. Be optimistic. Ignore the dark sides of life, assess events and situations positively.
^ To do this you should:
Live by the motto “In general, everything is good, but what is done is done for the better.”
Perceive unsatisfactory life circumstances as temporary and try to change them for the better.
Notice your achievements, successes and praise yourself for them, rejoice at the goals achieved.
Do not “chew” in your mind conflicts that have occurred and mistakes made. Realize their cause, draw conclusions and find a way out.
If a problem or conflict arises, resolve it in a timely and thoughtful manner.
Make it a rule: communicate longer and more often with pleasant people. With those who are unpleasant, gently and quietly limit communication. If interaction with an unpleasant person is inevitable, convince yourself that what is happening is not worth reacting emotionally.
Recognize the right of any person to freely express his individuality. Everyone expresses their individuality in the way that suits them, and not in the way you do it or how you would like it. It is necessary to be more flexible in your assessments of other people, not to try to remake your partner, to make him fit you.
This method demonstrates spiritual kinship with other people and helps develop humanity. When observing another person, pay special attention to those character traits in which you are similar to him. When someone does something you don't like, remind yourself that you do similar things sometimes. By constantly reminding yourself that other people's mistakes are no big deal, you can quickly and effectively release stress.
Develop dynamic attitudes. A person with a large set of flexible attitudes and a sufficiently large number of different goals, who has the ability to replace them in case of failure, is protected from negative stress better than someone who is focused on achieving a single, main specific result.
Boyko V.V. The energy of emotions in communication: a look at oneself and at others. M., 1996.
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Methods of self-regulation of emotional state
1. Methods of self-regulation during emotional stress
self-regulation psychological exercise
In every person, in tense emotional states, facial expressions change, the tone of skeletal muscles and rate of speech increase, fussiness appears, leading to errors in orientation, breathing, pulse, complexion change, and tears may appear.
Emotional stress can subside if a person’s attention switches from the cause of anger, sadness or joy to their external manifestations - facial expression, tears or laughter, etc. This suggests that a person’s emotional and physical states are interconnected and mutually influence Each other. Therefore, apparently, the following statements are equally valid: “We laugh because we are having fun” and “We are having fun because we are laughing.”
The simplest, but quite effective way of emotional self-regulation is relaxation of facial muscles. By learning to relax the facial muscles, as well as voluntarily and consciously control their state, you can learn to manage the corresponding emotions. The earlier (in terms of the time of occurrence of emotions) conscious control is activated, the more effective it turns out to be. So, in anger, teeth clench and facial expression changes. This occurs automatically, reflexively. However, once you start asking self-control questions (“Are your teeth clenched?”, “What does my face look like”), the facial muscles begin to relax. However, preliminary training in relaxing certain muscle groups based on verbal self-orders is necessary.
It is especially important for a future teacher to master the skills of relaxing facial muscles. Exercises for relaxing facial muscles include tasks to relax one or a group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is to alternate tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. During exercise, attention should be actively directed to alternating phases of tension and relaxation. This can be achieved with the help of verbal self-orders and self-hypnosis. As a result of repeated repetitions of these exercises, an image of your face in the form of a mask, as free as possible from muscle tension, gradually appears in your mind. After such training, you can easily follow a mental order to the desired one; moment to relax all the muscles of the face.
An important reserve in stabilizing your emotional state is improving your breathing. Oddly enough, not all people know how to breathe correctly. Unfortunately, this also extends to the teacher, whose breathing must be more perfect than anyone else's. Not being able to breathe properly contributes to rapid fatigue. The student should know that a poorly trained voice, insufficiently practiced diction and rate of speech, plus shallow, irregular breathing are the causes of a number of professional ailments of the teacher, and with them the decline in his emotional tone.
By concentrating your attention, it is not difficult to notice how a person’s breathing changes in different situations: a person sleeping, working, angry, cheerful, sad or scared breathes differently. As you can see, breathing disorders depend on the internal state of a person, which means that randomly ordered breathing should have a reverse effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation.
The basics of breathing exercises are borrowed from the yoga system. Their meaning is conscious control over the rhythm, frequency, and depth of breathing. Different types of rhythmic breathing include holding the breath for different lengths and varying the inhalation and exhalation.
Throughout its entire length, the respiratory tract is abundantly supplied with endings of the autonomic nervous system. It has been established that the inhalation phase excites the endings of the sympathetic nerve, which activates the activity of internal organs, and the exhalation phase excites the vagus nerve, which, as a rule, has an inhibitory effect. In breathing exercises, this property is used in the form of so-called “evening” - calming or “morning” - mobilizing breathing. The calming type of breathing is characterized by a gradual lengthening of the exhalation until the duration of the double inhalation. Subsequently, the inhalations lengthen until they become equal to the exhalations. Then all phases of the respiratory cycle are shortened again.
Mobilizing breathing is like a mirror reflection of calming breathing: it is not the exhalations that change, but the inhalations; the breath is held not after exhalation, but after inhalation.
Breathing exercises can be successfully used in the educational process. Calming breathing is useful to use to extinguish excess excitement and nervous tension, for example, at the beginning of a test, colloquium, test, exam, before a public speech, at a student conference. This type of breathing can neutralize the neuropsychic consequences of conflict, relieve “pre-launch” anxiety and help you relax before bed. It is a simple but effective remedy against insomnia.
Mobilizing breathing helps overcome lethargy and drowsiness when tired, promotes a quick and painless transition from sleep to wakefulness, and mobilization of attention. In the educational process, this type of breathing makes it possible to relieve drowsiness and lethargy in students studying during the first shift, and to “delay” the development of fatigue towards the end of the school day. Breathing exercises are especially useful for stimulating the educational activity of evening students who come to classes after a tiring day at work. Therefore, it is advisable to “equip” breathing exercises as a reliable and accessible means of managing the emotional state of not only students, but also teachers. In addition to calming and mobilizing, there are four main types of breathing that are important when learning to voluntarily regulate breathing: clavicular, thoracic, diaphragmatic and full.
Clavicular breathing is the shortest and most superficial. It can be defined as a slight upward movement of the collarbones along with a slight expansion of the chest during inhalation.
Chest breathing is deeper in the sense that more air is inhaled. It begins with contraction of the intercostal muscles, which expand the chest upward and outward. With chest breathing, there is a greater expansion of the chest, followed by a rise of the collarbones as you inhale. Chest breathing is the most common.
Diaphragmatic (abdominal) breathing is the deepest of all types of breathing. This type of breathing is typical for men. With this type of breathing, the lower parts of the lungs are filled with air: the diaphragm lowers and the stomach swells. The movement of the diaphragm is the main reason for taking deep breaths. During inhalation, the muscles relax, the dome of the diaphragm becomes flat, and the lower sections of the lungs, sucking in air, stretch. Depending on inhalation or exhalation, intra-abdominal pressure changes, and thus, proper diaphragmatic breathing has a massaging effect on the abdominal organs.
And finally, full (deep) breathing includes the three described types of breathing, combining them into one whole. It begins with abdominal (lower) breathing and ends with clavicular (upper) breathing. In the process of such combined breathing, not a single part of the lungs remains unfilled with air. Deep breathing is used to quickly relax and calm down in an unexpected or difficult situation.
The effectiveness of breathing exercises on the emotional state increases if they are used in combination with other methods of emotional self-regulation.
One of these methods is conscious concentration. Concentration is the concentration of consciousness on a specific object of its activity. You can focus on your visual, sound, bodily and other sensations, on emotions and moods, feelings and experiences, on the flow of your thoughts, on the images that arise in your mind.
The basis of concentration is the management of attention. The skill of concentration is based on:
· the ability to focus your attention on a specific object;
· on the development of voluntary attention, arising under the influence of a consciously set goal and requiring volitional concentration;
· on a fairly wide scope of attention - it allows you to simultaneously focus on different internal processes; on sensations in the body, on visual and auditory images, on mental operations, etc.;
· on the ability to switch attention from external objects to the inner world of the individual, from one sensation, feeling, thought to another;
· on the ability to hold attention on one object.
Effective emotional self-regulation is also facilitated by the use of imagination or visualization techniques. Visualization is the creation of internal images in the human mind, i.e., activation of the imagination with the help of auditory, visual, gustatory, olfactory, tactile sensations, as well as their combinations. Visualization helps a person to activate his emotional memory, to recreate the sensations that he once experienced. By reproducing images of the outside world in your mind, you can quickly distract yourself from a tense situation and restore emotional balance. A type of visualization is “plot imagination” exercises, which are based on the deliberate use of color and spatial representations of human consciousness.
Conscious representations are painted in the desired color, corresponding to the simulated emotional state. Color has a powerful emotional effect on the nervous system. Red, orange, yellow are the colors of activity; blue, indigo, violet - colors of peace; green is neutral. It is better to complement color (temperature, sound, tactile) sensations with spatial representations. If you need to calm down, relax, you should imagine a wide, open space (sea horizon, spacious sky, wide square, vast theater hall, etc.). To mobilize the body to perform a responsible task, visualizations of cramped, narrow spaces with a limited horizon (a narrow street with tall buildings, a gorge, a cramped room) help. Using these techniques allows you to evoke the necessary emotional state at the right moment (calm - a spacious seashore, a winter landscape in lilac twilight; invigorating - a summer beach on a bright sunny day, blinding sun, bright yellow sand). You should get used to the picture being presented, feel it and fix it in your consciousness. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization. The action of sensory reproduction is wide, and with the help of each of the senses, any mood can be simulated. You just need to be able to direct your emotional imagination along the right path. This is facilitated by “inspiration” exercises. Their uniqueness lies in the fact that they are determined in each individual case by an extremely specific everyday situation and are not so much training as preparatory and corrective. Their common goal is to neutralize fear, apprehension before any responsible action (in a very wide range - from an exam or sports competition to an intimate date).
When emergencies arise, they create tension long before they are encountered. Therefore, it is necessary to prepare for them. The first step to success in any endeavor is a psychological mindset for success, absolute confidence that the goal will be achieved. It is necessary to accustom yourself to success, luck, to make it self-evident, habitual. For example, when a housewife is carrying a mountain of dishes from the kitchen, as soon as you tell her: “Careful, don’t drop it!”, she will definitely drop her load. “Keeping negative ideas in your memory is tantamount to slow suicide,” writes H. Lindeman, a famous specialist in autogenic training. “Inspiration” exercises consist of “rehearsing” a tense situation, always under conditions of success, using color and spatial representations. The technical conditions for performing such exercises are as follows:
· they are performed most often in the morning, sometimes during the day, but never at night;
· the trainee’s attention is strictly concentrated from a large and medium circle of attention (wide, spacious rooms) and calm color ideas (blue, blue, violet tones) to a small circle of attention (narrow, cramped rooms) and invigorating color tones (red, yellow, orange) or, in some cases, to the internal;
· the exercises are accompanied by musical reinforcement: at the beginning of the exercise, calm, smooth music is used, then the musical tempo gradually accelerates.
Examples of “inspiration” exercises are extremely varied (depending on the tense situation being “rehearsed”), but the scheme for performing them is always the same. The purposeful use of the proposed methods and techniques for self-regulation of emotional state in the educational process will have a significant impact on the development of emotional stability of the future teacher.
2. Sets of exercises for self-regulation
Breathing exercises
Instructions for implementation:
These exercises can be performed in any position. Only one condition is required: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, and fully stretch the muscles of the chest and abdomen. If the back is straight, the breathing muscles (mainly the diaphragm) can function easily and naturally. See for yourself how deep a breath a straightened back can take. Try to take a deep breath, first hunched over and dropping your shoulders, then straightening up and straightening your shoulders, and you yourself will feel a huge difference.
The correct position of the head is also very important: it should sit straight and free on the neck. A relaxed, upright head stretches the chest and other parts of the body upward to a certain extent. Attention: the neck should under no circumstances be tense! You have to see for yourself that she is truly relaxed. It's easy to do. While you are looking for which muscle is tense, relax your neck and try to keep it relaxed while doing breathing exercises. If everything is in order and the muscles are relaxed, then immediately begin to practice free breathing, constantly monitoring it. This method of breathing should gradually become automatic and become natural for you.
Method of performing breathing exercises
1. Sit on a chair (side to the back), straighten your back, relax your neck muscles.
2. Place your hands loosely on your knees and close your eyes so that no visual information interferes with your concentration. Focus only on your breathing.
When performing a breathing exercise, breathe through your nose, lips slightly closed (but not compressed in any way).
Just control your breathing for a few minutes. Please note that it is light and loose. Feel that the air you inhale is colder than the air you exhale. Just make sure your breathing is rhythmic.
Now pay attention that during inhalation and exhalation the auxiliary respiratory muscles do not engage - especially so that the shoulders do not straighten when inhaling. Shoulders should be relaxed, lowered and slightly pulled back. After inhalation, naturally, exhalation should follow. However, try to extend your inhalation. You will be able to do this if, while continuing to inhale, you keep your chest muscles from tensing for as long as possible. Think about the fact that now you have to exhale for a long time. Repeat the deep breath and subsequent long exhalation several times.
Now control your breathing rhythm. After all, it is rhythmic breathing that calms the nerves and has an anti-stress effect. Inhale slowly while counting from one to six at an average pace. Then pause. Practice rhythmic breathing for about 2-3 minutes. The duration of individual breathing phases in this case is not so important - the correct rhythm is much more important. You can remember and repeat this simple method of rhythmic breathing at any time. Next, you should perform an exercise on any of the types of breathing described below.
Breathing exercise options
Exercise 1. “Clavicular (upper) breathing”
Starting position - sitting (standing, lying down), straighten up (head, neck, back should be on the same line). Before you inhale, you should exhale the air from your lungs. After exhaling, inhale slowly through your nose, lifting your collarbones and shoulders and filling the uppermost parts of your lungs with air. As you exhale, your shoulders slowly drop down.
Exercise 2. “Chest (middle) breathing”
To make it easier to master the medium breathing technique, you can place your palms on both sides of the chest and watch it lower and expand. The starting position is the same as in the previous exercise. Exhale through the nose, lowering the ribs, then take a full and long breath, expanding the chest. The shoulders and abdomen should remain motionless when inhaling (do not allow the abdomen to protrude). Then exhale again and inhale again.
Exercise 3. “Abdominal (lower) breathing”
To more fully assimilate this exercise, it is recommended to place your palms on your stomach to monitor the rise and fall of the abdominal wall.
The starting position is the same. Exhale completely, while the stomach moves inward (the diaphragm rises up). Then slowly inhale air through the nose, sticking out the stomach (the diaphragm lowers), without moving the chest and arms. The lower part of the lungs fills with air. Exhale the air again - the stomach goes deep inside (the air is exhaled from the lower lobes of the lungs).
Exercise 4. “Deep (full) breathing”
The starting position is the same, but it is preferable to lie on your back, since with this position of the body the muscles of the abdominal wall relax better.
Step 1. Find a comfortable position. Place your left hand (palm down) on your stomach, more precisely on your navel. Now place your right hand so that it is comfortable for you on your left. Eyes may remain open. However, with your eyes closed it will be easier to perform the second stage of the exercise.
Stage 2. Imagine an empty bottle or bag inside you - where your hands lie. As you inhale, imagine that air enters through your nose, goes down and fills this inner bag. As the bag fills with air, your arms will rise. As you continue inhaling, imagine that the bag is completely filled with air. The wave-like movement that began in the abdomen will continue in the middle and upper parts of the chest.The total duration of inhalation should be 2 seconds, then, as the skill improves, it can be increased to 2.5-3 seconds.
Stage 3. Hold your breath. Keep the air inside the bag. Repeat to yourself the phrase: “My body is calm.” This stage should not last more than 2 seconds.
Stage 4. Slowly begin to exhale - empty the bag. As you do this, repeat to yourself the phrase, “My body is calm.” As you exhale, feel how the previously raised stomach and chest descend. The duration of this stage should not be less than the two previous stages. Repeat this four-step exercise 3-5 times in a row. If you feel dizzy, stop. If dizziness returns during subsequent sessions, simply reduce the duration of inhalation and/or the number of four-step cycles performed in a row.
Do this exercise 10-20 times daily. Turn it into your morning, afternoon and evening ritual, and use it in stressful situations. Since this type of relaxation is a skill, it is important to practice it at least 10-20 times a day. At first you may not notice any immediate relaxation. However, after 1-2 weeks of regular exercise, you will be able to relax “instantly” for a while. Remember that if you want to master this skill, you must practice systematically. Regular, consistent practice of these daily exercises will ultimately develop a calmer and gentler attitude towards everything, a kind of anti-stress attitude, and when you do experience stressful episodes, they will be much less intense.
Breathing exercises with a tonic effect
Exercise 1. “Mobilizing breathing”
Starting position: standing, sitting (back straight). Exhale the air from your lungs, then inhale, hold your breath for 2 seconds, exhale for the same duration as inhalation. Then gradually increase the inhalation phase. Below is a digital recording of a possible implementation of this exercise. The first number indicates the duration of inhalation, the pause (breath holding) is enclosed in brackets, then the exhalation phase:
4 (2) 4, 5 (2) 4; 6 (3)4; 7 (3)4; 8 (4) 4;
8 (4) 4, 8 (4) 5; 8 (4) 6; 8 (4) 7; 8 (4) 8;
8 (4) 8; 8 (4) 7; 7 (3) 6; 6 (3) 5; 5 (2) 4.
Breathing is regulated by the counting of the teacher conducting the classes, even better with the help of a metronome, and at home - by the mental counting of the student himself. Each count is approximately equal to a second, but when walking it is convenient to equate it to the speed of steps.
Exercise 2. “Ha-breathing”
Starting position: standing, feet shoulder-width apart, arms along the body. Take a deep breath, raise your arms through your sides up above your head. Holding your breath. Exhale - the body sharply leans forward, the arms are thrown down in front of you, there is a sharp release of air with the sound “ha”.
Exercise 3. “Castle”
Starting position: sitting, body straight, hands on knees, in the “lock” position. Inhale while simultaneously raising your arms above your head, palms forward. Hold your breath (2 seconds), exhale sharply through your mouth, hands fall to your knees.
Breathing exercises with a calming effect Exercise 1. “Rest”
Starting position: standing, straighten up, place your feet shoulder-width apart. Take a breath. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely towards the floor. Breathe deeply, monitor your breathing. Stay in this position for 1-2 minutes. Then slowly straighten up.
Exercise 2. “Breath”
Usually, when we are upset, we begin to hold our breath. Freeing the breath is one way
relaxation. Breathe slowly, calmly and deeply for 3 minutes. You can even close your eyes. Enjoy this deep, leisurely breathing, imagine that all your troubles are disappearing.
Exercise 3. “Calming Breathing”
Starting position: sitting, lying down. Slowly take a deep breath through your nose, hold your breath at the peak of inhalation, then exhale slowly through your nose. Then inhale again, hold your breath, exhale - 1-2 seconds longer. During the exercise, the exhalation phase increases each time. Spending more time exhaling creates a gentle, calming effect. Imagine that with each exhalation you are getting rid of stress.
Below is a digital recording of a possible implementation of this exercise. The first number indicates the conditional duration of inhalation, the second - exhalation. The duration of the pause - holding the breath - is enclosed in brackets: 4-4 (2); 4-5 (2); 4-6 (2); 4-7 (2); 4-8 (2); 4-8 (2); 5-8 (2); 6-8(3); 7-8 (3); 8-8 (4); 8-8 (4); 7-8 (3); 6-7 (3); 5-6 (2),4-5 (2).
The exercise is regulated by counting (aloud or silently).
Exercises on self-regulation of emotional state through external manifestations of emotions
Exercise
“Self-control of external expression of emotions”
At the time of stressful factors, with an increase in emotional tension, you need to ask yourself questions of self-control:
What does my face look like?
Am I constrained?
Are my teeth clenched?
How am I sitting?
How do I breathe?
If signs of tension are detected, you must:
1. Voluntarily relax the muscles. To relax facial muscles, use the following formulas:
The facial muscles are relaxed.
The eyebrows are loosely apart.
The forehead is smoothed.
Jaw muscles are relaxed.
The muscles of the mouth are relaxed.
The tongue is relaxed, the wings of the nose are relaxed.
The whole face is calm and relaxed.
Sit down and stand comfortably.
Take 2-3 deep breaths and exhales to “bring down” rapid breathing.
Establish a calm breathing rhythm.
Exercise "Mirror"
A person knows how his face changes depending on his internal state; within certain limits, he can give his face an expression appropriate to the situation. In normal circumstances, if you look at yourself in the mirror slowly and carefully, and then, by volition, give it the expression of a person in a balanced state, a mechanism for stabilizing the psyche can work according to the feedback scheme.
Force yourself to smile in a difficult moment. A smile maintained on the face improves mood, since there is a deep connection between facial and bodily reactions and the emotions experienced.
Exercises to relax facial muscles
Execution method
When performing these exercises, you must strive to ensure that the muscles that are not currently being exercised are relaxed. You should breathe evenly and calmly through your nose. Attention should be focused on the condition of the muscles being exercised. At the same time, it is important to achieve vivid ideas and sensations with relaxation and tension of various muscle groups. Gradually, an image of a mask face appears in the mind, completely free from muscle tension.
After some training in relaxing and strengthening the corresponding conditioned reflex connections with verbal formulations, it is easy to relax all facial muscles by “mental order”.
"Mask of Surprise" Close eyes. With a slow inhalation, raise your eyebrows as high as possible and say to yourself: “The forehead muscles are tense.” Hold your breath for a second and lower your eyebrows as you exhale. Pause 15 seconds. Repeat the exercise 2-3 times.
Eye exercise "Blind Man's Bluff". With a slow exhalation, gently lower your eyelids, gradually increase the tension in your eye muscles and, finally, close your eyes as if shampoo had gotten into them, squinting as hard as possible. Say to yourself: “Your eyelids are tense.” Then hold your breath for a second and relax the muscles, breathing freely. Leaving your eyelids drooping, say to yourself: “The eyelids are relaxed.” Repeat the exercise 2-3 times.
Exercise for the nose “Indignation”. Round the wings of your nose and tense them, as if you were very angry about something, inhale and exhale. Say to yourself: “The wings of the nose are tense.” Inhale, and as you exhale, relax the wings of your nose. Say to yourself: “The wings of the nose are relaxed.” Repeat the exercise 2-3 times.
"The Kiss Mask" Simultaneously with inhalation, gradually compress your lips, as if for a kiss, bring this effort to the limit and fix it, repeating: “The muscles of the mouth are tense.” Hold your breath for a second and exhale freely, relaxing your muscles. Say: “The muscles of the mouth are relaxed.” Repeat the exercise 2-3 times.
"Mask of Laughter" Squint your eyes slightly, and while inhaling, gradually smile as wide as possible. Exhale and relax the tense facial muscles. Repeat the exercise several times.
"Mask of Discontent" As you inhale, gradually clench your teeth, close your lips tightly, tighten your chin muscles and lower the corners of your mouth - make a mask of dissatisfaction, record tension. Say to yourself: “Jaws are clenched, lips are tense.” As you exhale, relax your facial muscles and open your teeth. Say to yourself: “The facial muscles are relaxed.” Repeat the exercise several times.
Exercises for concentration
Method of performing concentration exercises:
The room in which you are supposed to practice must be isolated from strong sounds. Sit on a chair in a comfortable position towards the back so as not to lean on it (the chair must have a hard seat, otherwise the effectiveness of the exercise will decrease). Place your hands loosely on your knees, close your eyes (they should be closed until the end of the exercise so that your attention is not distracted by foreign objects). Breathe through your nose calmly, not strained. Try to focus only on the fact that the inhaled air is colder than the exhaled air.
It is necessary to perform relaxation and concentration exercises for several minutes. There is no time limit: you can exercise as long as it gives you pleasure. After completing the exercises, run your palms over your eyelids, slowly open your eyes and stretch. Options for concentration exercises Exercise 1. “Concentration on counting”
Teacher's instructions:
Mentally count slowly from 1 to 10 and focus on this slow count. If at any point your thoughts start to wander and you are unable to concentrate on counting, start counting again. Repeat the count for several minutes.
Exercise 2. “Concentration on the word”
Teacher's instructions:
Choose a short (preferably two-syllable) word that evokes positive emotions in you or with which pleasant memories are associated. Let it be the name of a loved one, or the affectionate nickname your parents called you as a child, or the name of your favorite dish... If the word is two-syllable, then mentally pronounce the first syllable as you inhale, the second as you exhale. Focus on “your” word, which from now on will become your personal slogan when concentrated.
Exercise 3. “Focusing on the subject”
Teacher's instructions:
Attention! There's a spotlight in your head. Its beam can illuminate anything with immeasurable brightness. This spotlight is your attention. We control its beam! Within 2-3 minutes we “illuminate” any object with a spotlight. Everything else goes into darkness. Let's look only at this item. You can blink, but your gaze must remain within the subject. We return to it again and again, look at it, find new features and shades...
Exercise 4. “Focusing on sound”
Teacher's instructions:
And now we focused our attention on the sounds outside the window (wall) of the office. Let's listen to them. In order to concentrate better, you can close your eyes. Let's select one of the sounds. Let's listen to him, listen to him, hold him.
Exercise 5. “Focusing on sensations”
Teacher's instructions:
Focus on your bodily sensations. Direct the beam of your attention to the foot of your right foot. Feel your fingers, sole. Feel the contact of your feet with the floor, the sensations that arise from this contact.
Focus on your right hand. Feel your fingers, your palm, the surface of your hand, your entire hand. Feel your forearm, elbow; Feel the contact of the armrest of the chair with your hand and the sensation it causes. Feel your left hand in the same way.
Feel your lower back, back, contact with the chair.
Focus on the face - nose, eyelids, forehead, cheekbones, lips, chin. Feel the touch of air on your face.
Exercise 6. “Focusing on emotions and mood”
Teacher's instructions:
Focus on inner speech.
Stop inner speech.
Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Remember the joyful events in your life.
We come out of the state of relaxation.
Reflection of your emotional state.
Exercise 7. “Focusing on feelings”
Teacher's instructions:
Close your eyes. Focus on your inner sensations. Mentally choose one of those present here - it could be your neighbor, a friend, or any other person from the group.
What feelings do you have towards him? Are you happy about him, do you like him, can’t stand him, are you indifferent to him?
Comprehend your feelings, become aware of them.
Exercise 8. “Concentration on a neutral object”
Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:
Write down 10 names of objects, things, events that give pleasure.
Train your memory by remembering 20 actions performed yesterday.
Within two minutes: remember the qualities that you like most about yourself, and give examples of each of them.
Reflection of sensations:
Have you been able to focus your attention on one object for a long time?
What is easier to focus on: an object or a sound?
What does this depend on?
What properties of attention are necessary for concentration?
Visualization exercises
Exercise 1
Teacher's instructions:
Sit comfortably. Close your eyes. Focus on your breathing. Mentally and deeply inhale and exhale the air. WITH
With every inhalation and exhalation you become more and more calm and focus on your sensations. Breathe easily and freely. The body relaxes more and more. You feel warm, comfortable and calm. You breathe in fresh, cool air. You calm down and get ready to do new work. We begin to master the techniques of forming figurative ideas. I will pronounce individual words, and you should pronounce them to yourself, focusing on their content. After this, you try to imagine images of the words you heard.
Let's start with visual images:
orange 6) light
sea 7) play
clearing 8) gentle
flowers 9) build
bird 10) weave
Exercise 2. “Self-developing ideas”
Teacher's instructions:
Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. Now let’s try to recreate in our imagination a complete picture, a complete image.
Imagine a beach by the sea. Hot day. The sun is beating down. You are in a bathing suit. We stretch out on the sand with pleasure... We look out to sea. The heads of the swimmers are visible... Let's take a closer look at the horizon line. What appeared there? We look closely... And what is happening around, on the shore?..
The sun is hot, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?..
The images go away. Focus your attention on your body. They clenched their hands. We opened our eyes.
Exercise 3. “Shelter”
Teacher's instructions:
Imagine having a comfortable, safe haven that you can retreat to whenever you want. Imagine a hut in the mountains or a forest valley, a personal ship, a garden, a mysterious castle... Mentally describe this safe, comfortable place. When you go to bed, imagine that you are going there. You can relax there, listen to music or talk with a friend. After you've done this a few times, you can fantasize like this throughout the day. Close your eyes for a few minutes and step into your personal sanctuary.
Reflection:
Were you able to see the whole picture and evoke the corresponding bodily sensations?
What images emerged?
Exercise 4. “Formation of visual representations of abstract concepts”
Teacher's instructions:
Focus on your feelings, activate your emotional memory. I will name abstract concepts, try to see the images that are associated with them:
happiness slavery
freedom dignity
submission dream
Reflection of sensations and emerging images.
Exercise 5. “Challenging Emotions”
Teacher's instructions:
Remember and describe the most wonderful experiences of your life; the happiest moments - delight, joy, happiness. Imagine that this situation has repeated itself and you are now in this state of happiness and joy. Imagine what images - visual, auditory, kinesthetic - accompanied this state. “Make” the same face: the same smile, the same sparkle in the eyes, the same blush, the same rapid pulse, etc. Feel this state with your whole body: an energetic pose, beautiful posture, confident gait, expressive gestures, etc. d. Try to hold and remember these physical manifestations of joy and happiness, so that you can then reproduce them at your own request.
It is very useful to start each lesson (and in general every day) like this: remember something pleasant that makes you smile, tune in to good relationships with colleagues, children, and loved ones.
Discussion:
Which images were easier for you to recreate?
What helped you recreate figurative ideas, what hindered you?
What role does visualization play in self-regulation of emotional state?
Exercises for plot imagination
The purpose of the exercises: to train the deliberate modeling of various emotional states, to learn to balance the processes of excitation and inhibition.
Exercise “Visual Images”
It is suggested to choose an object brightly painted in a certain color, preferably without shades. The color is selected in accordance with the state that is being modeled: red, orange, yellow - activity colors; blue, indigo, violet - colors of peace; green is neutral.
You need to say the name of a color to yourself several times. The outline and color of this object will appear in your imagination. Gradually, a state of relaxation and peace will arise, or, conversely, activity and mobilization.
Exercise “Park” (to create a mood of peace, inner comfort, deep rest)
Self-order:
“Green, green green. Green-green foliage. The green leaves are rustling."
Imagine yourself in a park on a warm and sunny summer day: the glare of the sun alternates with spots of shadow from the leaves; the body is warm, but not hot, the foliage is fresh and bright; spacious meadows and alleys stretching into the distance, foliage rustling under a weak breeze, distant and vague voices of people; the smell of fresh leaves (temperature image, color, spatial, sound, tactile, olfactory).
Self-order:
“A booming boom.
A booming siren.
The booming siren is moving away."
Imagine the booming sound of a steamship siren over a night raid.
The pier wall in the port at night, a brightly lit steamship preparing to depart, the running lights of ships gliding along a dark roadstead. Further development of the plot - the steamer leaves for its voyage, the gangway is removed, the strip of black oily water between the side and the quay wall becomes wider, the voices of those seeing off and those sailing away are moving away; the ship is already far away, you can’t make out their faces; his luminous silhouette moves; The retreating siren sounds again, the running lights seem to glide through the air. The water smells of algae, resin and sea (olfactory image); evening coolness (temperature image).
The exercise is accompanied by musical accompaniment (calm, melodic music). The way out of autogenic immersion is natural sleep, since attention in this case is not concentrated, but dispersed, moving from a small circle to a medium and large one.
Exercise "Carpet"
(to create a feeling of coziness and comfort)
The main sensory representations are tactile (tactile).
Self-order:
“Fluffy, fluffy fluff. Fluffy, fluffy carpet. The fluffy carpet is undead.”
Imagine the touch of bare feet on a fluffy carpet, large and warm, in a large cozy room. The room must be large, not crowded with furniture (spatial image); lighting - in warm yellow-orange tones (color image).
Exercise "Lemon"
(to create an atmosphere of friendly, friendly communication and good mood)
The main sensory representations are gustatory.
Self-order:
“Sour, sour acid. Sour, sour lemon. Sour lemon in a glass of tea."
Imagine the taste of tea or coffee with lemon sourness. The visual image (color and spatial) is a bright but limited circle of light above the table, the rest of the room is lost in twilight, the table is set, but already in disarray. There are friends at the table. The conversation is a little noisy, a little messy, but interesting. The memory of the taste of lemon causes, among other things, salivation, which in turn stimulates appetite.
“Inspiration” exercise “Responsible exam”
The condition to be corrected is fear, fear of failure, lack of confidence in one’s knowledge.
The time for “rehearsal” training is morning or afternoon (but not the evening before the exam!).
During the exercise, you must first achieve muscular and psychological relaxation, extinguishing fear and anxiety. From the moment the “transitions” begin from the spacious rooms of the lobby and corridors to the more cramped ones (auditoriums, offices), mobilization occurs. Narrows and concentrates attention.
Musical reinforcement - calm, smooth music. The colors represented are blue, blue.
Teacher's instructions:
Imagine a spacious hall or vestibule of an institute. You walk calmly, with a confident gait, without a trace of fussiness. You do not think about the upcoming exam, do not allow yourself any questions or conversations related to it, and only respond with a smile to the greetings of your acquaintances. In a word, you “hold on.”
You move from the lobby to the corridor, from the corridor to the classroom adjacent to the professor’s office, that is, from spacious rooms to more cramped ones. As you do this, your step, without speeding up, becomes more and more clear, your gait becomes more and more confident, your posture becomes straight. Before the examiner's door, you forcefully “cross out” all memories of material that you think you have forgotten or have not learned enough. In this short moment you are not thinking about anything that relates to the upcoming subject; in your brain there is a disorderly crush of thoughts. You are, of course, excited, and this is quite natural. It is not the anxiety before the exam that is dangerous, but the excessive anxiety that causes confusion and fussiness. Some excitement is necessary - it mobilizes.
But now you have been called and you are in front of the examiner’s table. You don't choose a ticket, you take the first one you get. For you, all tickets are equal, you know the educational material. And, indeed, the questions on the ticket you received are exactly what you need. You, in fact, could answer without preparation, but you should not behave arrogantly - it is better to sit down and put your thoughts in order. And as soon as you began to do this, the chaotic train of thoughts is replaced by a smooth and even flow - the knowledge you have accumulated emerges in your consciousness in an orderly order, and you are ready to present them in the same order...
Ways of situational self-regulation while in a tense situation
It is necessary to equip students with ways to directly self-regulate their emotional state during the action of stressful factors. For these purposes the following can be used:
Self-persuasion, self-orders that induce a calm state, self-hypnosis of calm and self-control are necessary for the mood to work: “Today I don’t pay attention to trifles,” “I’m completely calm,” etc.
Self-control of emotional state by external expressions of emotions: facial expressions, pantomime, somatics, character of speech, presence of muscle tension, increased breathing rate. You can control the external expression of emotions by “triggering” self-control questions: “What does my face look like?”, “Am I constrained?”, “Are my teeth clenched?”, “How do I sit (stand)?”, “How am I am I breathing? If signs of tension are detected, it is necessary to voluntarily relax the muscles, sit (stand) comfortably, establish a calm breathing rhythm: take 2-3 deep breaths and exhales to bring down rapid breathing.
Calming breathing exercises (calming breathing, deep breathing). You can use the following breathing exercise: take a deep breath, directing the air flow to the lower abdomen, hold your breath for a couple of seconds, and then slowly release the air through your mouth in an even stream. Repeat the exercise 3-5 times. This relieves tension in the body and brain and creates a balanced state.
Using images of concentration and visualization - focusing attention and imagination on a specific object (visual, sound, bodily and other sensations).
Count to 10 before responding.
Activating a sense of humor - try to see the comic even in a difficult, serious situation: mentally imagine an aggressive partner in a comic situation (what he would look like in this state on the beach, in a zoo cage, in a child’s hat, etc.), forgive the partner for his mistake , lack of intelligence, emotionality Distraction - try to imagine as vividly as possible the situation in which you usually feel most calm and comfortable, put yourself in this situation.
First aid after stress factors
There is a system of emotional self-regulation techniques that must be used immediately after the impact of stress factors on the human body. This includes the following techniques:
Take every chance to wet your forehead, temples and arteries in your hands with cold water.
Slowly look around, even if the room is familiar. Moving your gaze from one object to another, mentally describe their appearance. Mentally say to yourself: “Brown desk, white curtains.” Focusing on each individual subject will help you distract from internal stress and switch your attention to a rational perception of the environment.
Look out the window at the sky. Focus on what you see.
Fill a glass with water and drink it slowly, as if with concentration. Concentrate on the sensations of water flowing down your throat.
Imagine yourself in a pleasant environment - in the garden, on the beach, on a swing, under the shower.
Apply calming formulas “Today I don’t pay attention to trifles.”
There are many physiological mechanisms of discharge that have a restorative effect on a person.
Outwardly, they manifest themselves in the form of crying, laughter, the desire to hit, speak out, etc. There is no need to block (restrain) them:
the resulting feeling of irritation and aggression can be relieved with the help of physical release: kick an imaginary object several times, box a pillow, “let off steam”;
to defuse emotions - to speak out to someone completely. When a person speaks out, his arousal decreases, he can realize his mistakes and make the right decision;
in order to quickly normalize the condition after troubles, you need to give yourself increased physical activity (20-30 squats, running in place, walking up to the 3rd-5th floor);
find a place where you can say out loud, shout what outrages, offends, cry. Let it be an empty room. As these actions are performed, irritation, anger, and resentment will go away;
another way is “empty chair”. Imagine that the person who offended you is sitting on it, pour out your feelings. Now you can tell him whatever you want.
Switch to an interesting activity, a favorite pastime - create a new dominant. When overexcited, a dominant focus of excitation is formed in the cerebral cortex, which has the ability to inhibit all other centers and subordinates all the activities of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. The more exciting the business, the easier it is to create a competing dominant.
Remember pleasant events from your own life. Imagine that this situation has repeated itself and you are in this state of joy. Make the same face, smile, feel this state with your whole body: posture, posture, gestures, gait.
Use logic techniques. The inclusion of rational activity in the perception and process of responding to an external stimulus significantly changes human behavior and corrects emotional reactions.
It must be remembered that with strong emotional arousal, a person assesses the situation inadequately. In an acute emotional situation, no decisions should be made. Calm down, and then think about everything according to the principle: “I’ll think about it tomorrow.”
Make a general reassessment of the significance of the situation along the lines of: “I didn’t really want to” or be able to extract something positive even from failure, using the “but” technique.
* Apply the “green grapes” method of calming down. Tell yourself: “What I just unsuccessfully strived for is not as good as it seemed.”
* Calmly analyze the situation, try to clearly understand the possible negative consequences and come to terms with the worst of them. Having realized the worst outcome and having come to terms with it, calmly consider a solution to the situation.
Ways to prevent adverse emotional states
The following methods can be used to prevent unfavorable emotional states:
* Use your emotional and energy resources sparingly. The power of the mind is capable of neutralizing the negative impact of many events and facts. Be optimistic. Ignore the dark sides of life, assess events and situations positively.
To do this you should:
· Live by the motto “In general, everything is good, but what is done is done for the better.”
· Perceive unsatisfactory life circumstances as temporary and try to change them for the better.
· Notice your achievements, successes and praise yourself for them, rejoice at the goals achieved.
· Do not “chew” in your mind conflicts that have occurred and mistakes made. Realize their cause, draw conclusions and find a way out.
· If a problem or conflict arises, resolve it in a timely and thoughtful manner.
· Make it a rule: communicate longer and more often with pleasant people. With those who are unpleasant, gently and quietly limit communication. If interaction with an unpleasant person is inevitable, convince yourself that what is happening is not worth reacting emotionally.
· * Recognize the right of any person to freely express his individuality. Everyone expresses their individuality in the way that suits them, and not in the way you do it or how you would like it. It is necessary to be more flexible in your assessments of other people, not to try to remake your partner, to make him fit you.
Exercise “This is me”
This method demonstrates spiritual kinship with other people and helps develop humanity. When observing another person, pay special attention to those character traits in which you are similar to him. When someone does something you don't like, remind yourself that you do similar things sometimes. By constantly reminding yourself that other people's mistakes are no big deal, you can quickly and effectively release tension.
Develop dynamic attitudes. A person with a large set of flexible attitudes and a sufficiently large number of different goals, who has the ability to replace them in case of failure, is protected from negative stress better than someone who is focused on achieving a single, main specific result.
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Who needs emotional self-regulation and why?
Emotional self-regulation is the ability to cope with one’s own experiences without harming the psyche of others. The question of how to manage emotions bothers everyone. The fact that man is an emotional being is beyond doubt. Joy, sadness, surprise, delight and outbursts of other emotions permeate our lives, accompany every action, arise for any reason, and sometimes for no apparent reason at all. It is quite difficult to imagine your life without emotions.
However, some scientists claim that emotions are unnecessary and even dangerous to our existence. They consider emotions to be an atavism - an unnecessary, outdated element inherited by man from distant ancestors. Open expression of emotions and weak self-regulation mechanisms are characteristic of ill-mannered people or representatives of backward cultures. Perhaps modern civilized individuals should completely get rid of emotions so that they do not complicate life...
“We all know that emotions are bad for our sanity and our blood pressure,” American psychologist Frederick Skinner used to say. Indeed, quite often violent emotions interfere with purposeful activity and disorganize behavior. In especially severe cases, in order to calm down, the subject has to expend all his strength and use all methods of self-regulation. What benefits do emotional disturbances bring?
Often, emotions do not complicate, but on the contrary, significantly simplify life and take some of the load off the brain. How does this happen? Imagine what you met stranger and you feel that you don’t like him. The course of further action is clear. If you don’t like it, then we’ll limit contacts. We will be friends with those who like us. And why and why - we’ll figure it out along the way if there is nothing else to do.
Mechanisms of self-regulation of emotional state
As already noted, emotions bring many benefits to people, but in some circumstances they cause quite a lot of discomfort. Under the power of anger, hatred or panic, a person loses control over the situation, commits rash acts, and makes rash decisions. Emotional self-regulation helps restore balance, regain self-confidence, cope with emotions, and minimize destructive consequences. How to manage emotions?
All self-regulation mechanisms are divided into two large groups: constructive and non-constructive. Non-constructive methods of self-regulation operate on the principle of psychological defense. They provide temporary relief due to the fact that negative experiences are repressed into the subconscious and do not bother the person for some time. Such mechanisms are not really effective because negative emotions continue to exist and will certainly manifest themselves at the first opportunity.
Constructive self-regulation techniques contribute to realistic adaptation to the world around us. In science they are called coping behavior. Emotional self-regulation, which increases a person’s adaptive capabilities, involves voluntary choice. Based on an understanding of the nature of emotional phenomena and the reasons for their occurrence, a person ceases to be a victim of surging experiences and consciously predicts his emotional reactions.
Many people think about how to manage emotions when the fire is already raging with might and main. Although it is easier to prevent a fire than to eliminate the consequences. Coping behavior is not only about calming burning passions. Genuine self-regulation mechanisms are personality traits that are an internal resource that help to adequately respond to a situation and prevent an unwanted fire from occurring.
The resources for coping behavior are the following personal characteristics:
Inappropriate ways of emotional self-regulation
Austrian psychiatrist Paul Watzlawick argues that humans are very poorly equipped to be happy. Having forgotten about the mechanisms of emotional self-regulation, people deliberately cultivate troubles and literally strive to become unhappy. An unhappy person always has something to do, something to discuss with friends and relatives. His life seems to him full of events.
Therefore, many subjects cleverly cling to their real failures or invent non-existent troubles. Mistakes and defeats are carefully stored in memory and retrieved at every opportunity. People savor their experiences and willingly share them with others. Ultimately, a person gets used to living in a situation of tension, and then various misfortunes begin to find him.
The individual is demonstratively angry and indignant, shows concern, complains to everyone he meets about his “evil fate,” and secretly rejoices: “Hurray! Again there is something to worry about! Then there will be something to remember.” And he doesn’t need to do anything special, and time is busy, and life is in full swing... And he doesn’t need any methods of emotional self-regulation at all. The task of how to manage emotions is not on the agenda.
A fairly common excuse for a lazy person is the statement: “I can’t help it.” Very often in our speech we encounter the following expressions: “I was gripped by horror”, “I was attacked by melancholy”, “Fear took me by surprise”, “I had a nervous breakdown”... I just want to ask: “Where were you at this time?” moment? What were you doing while all this was happening? Who resolved all this chaos in your own inner world?
Emotions are not viruses or aliens. They cannot attack us from the outside world. Any feelings originate in the inner world i.e. depend on the person himself, his desire and willingness to worry. Each person decides for himself what emotions to experience. And if you are sad, it means you need it for some reason. You get some benefit from it. Then even the most wonderful techniques for emotional self-regulation really won’t help you.
Not so rare heroic people Those who know how to control themselves know exactly how to manage their emotions. Usually this means that a person does not allow his experiences to break out, holds them back, and does not show them to others. But this does not mean that there are no emotions. There's a hurricane raging inside. And on the surface - peace and quiet. Restraining emotional self-regulation is a direct path to neurosis and various somatic diseases.
An emotion that has already arisen will not disappear anywhere. If it is suppressed, a muscle clamp forms in some organ. The more often you suppress emotions, the more clamps there are. Ultimately, the organ begins to malfunction, and the body begins to get sick. There is a whole direction in science that studies the influence of mental factors on the occurrence of somatic diseases - psychosomatics. For example, scientists have proven that hyper-responsible managers often have stomach ulcers, and touchy people often have sore throats.
Effective techniques for self-regulation of emotional state
What is the right thing to do in a tense situation? How to manage emotions? The answer is simple - there is no need to suppress feelings. You need to learn to understand them. Human emotions are a well-functioning signaling system. A virtual red light appears when environment something significant happens.
Negative emotions warn us, warn us of a possible threat, and keep us from doing stupid things. Learn to find and eliminate the cause of your experiences, not the emotions themselves. Breaking a warning light will not eliminate the danger.
The following methods of self-regulation will help to effectively reduce the intensity of passions: Any physical exercise– excellent self-regulation mechanisms. In order to unload the emotional sphere, you do not need to systematically engage in sports. In the midst of the experience, it is enough to do a few squats, jump intensely or climb the stairs at a fast pace.
Fast walking is also good physical activity. During movement, breathing quickens, the blood is saturated with oxygen. The brain receives additional nutrition and begins to work much better. Your thoughts become more positive and the optimal solution to the problem that caused emotional stress is found by itself.
Vocal exercises. Among practical psychologists There is an expression “screaming out emotions.” It is used to denote vocal self-regulation techniques. While sounds are playing vocal cords produce powerful vibrations that contribute to the release of energy. By practicing singing and making any loud sounds, a person thereby frees himself from negative emotions.
Gymnastics for fingers. There are many receptors on our fingertips that transmit signals to the brain. To give vent to unnecessary emotions, you can use the following self-regulation mechanisms: carefully rub your palms together, thoroughly knead plasticine or dough.
Temperature contrast. Violent emotions are associated with something hot. If you need to cool down, use a shift temperature regime. Breathe near an open window, wash your face with cold water, or apply a piece of ice to your forehead.
Visualization. Emotional self-regulation becomes simple for those who have learned to disconnect from their emotions. This can be done using visualization techniques. Imagine that negative emotions– this is a heavy headdress, a prickly scarf or a tight belt. Mentally get rid of the accessory that is bothering you and feel free.
Replacing an object. If your emotions are associated with a specific person, try to transfer them to some inanimate object: a portrait, a punching bag, a plush toy, a stack of paper. Give vent to your anger, express all your grievances, take out your irritation and move on with your life.
In conclusion, let us remind you once again that feelings should not be restrained under any circumstances. By depriving yourself of emotions, you deprive the world of color. Learn to understand and accept your emotions. They so clearly want to tell you something... Pay attention to them!