Psychotechnics of self-regulation of emotional states

Emotional self-regulation Emotional regulation of ER is the ability to emotionally respond to life events in a socially acceptable way while maintaining sufficient flexibility to allow spontaneous reactions but postpone them if necessary. Emotional self-regulation is a pre-conscious and systemically organized influence of an individual on his emotional state in order to change his characteristics in the desired direction. It occurs automatically reflexively. As you can see, breathing disorders depend on the internal ...

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Introduction 2

1. Physical techniques 3

1.1 Exercises for the muscles 3

1.2 Breathing exercises 4

2. Visualization 5

3.Management internal processes 7

3.1 Managing emotions 7

3.2 Thought control 9

3.3 Memory Management 10

4. Self-hypnosis 11

5. Meditation 13

Conclusion 16

Literature 17

INTRODUCTION

In the process of a person's life, there are situations to which he is forced to react emotionally. To keep the upper hand over his emotions, he needs to master the technique (techniques) of emotional self-regulation. Nature has provided man not only with the ability to adapt, adapt the body to changing external conditions, but also endowed him with the ability to regulate the forms and content of his activity.

Emotional self-regulation (emotional regulation, ER) is the ability to emotionally respond to life events in a socially acceptable way, while remaining flexible enough to allow spontaneous reactions, but postpone them if necessary. It can be described as a set of processes of observation, assessment and modification of emotional reactions that enhance or weaken emotions. Emotional self-regulation belongs to a broader class of emotion regulation processes, including both control over one's own feelings and influencing the feelings of other people in the process of interpersonal communication. She happens to be necessary condition for socialization and depends both on the culture of the society and on the social context of the situation.

Emotional self-regulation is a pre-conscious and systemically organized influence of an individual on his emotional state in order to change his characteristics in the desired direction. It contributes to the disclosure of the reserve capabilities of a person, and, consequently, the development creativity personality. The use of self-regulation techniques involves active volitional participation and, as a result, is a condition for the formation of a strong, responsible personality.

1. PHYSICAL TECHNIQUES

1.1 Exercises for the muscles

The easiest, but enough effective method emotional self-regulation -relaxation of facial muscles... Having learned to relax the facial muscles, as well as to voluntarily and consciously control their condition, you can learn to control the corresponding emotions. The earlier (according to the time when emotions arise) the conscious control is switched on, the more effective it turns out to be. So, in anger, teeth clench, facial expression changes. It arises automatically, reflexively. However, it is necessary to "start" the questions of self-control ("Are your teeth clenched?", "How does my face look?"), And the facial muscles begin to relax. Only preliminary training in relaxation of certain muscle groups is necessary on the basis of verbal self-orders.

It is especially important for a manager to master the skills of relaxing facial muscles in order to apply them, if necessary, in situations of professional activity. Exercises for relaxation of facial muscles include tasks to relax a particular group of facial muscles (forehead, eyes, nose, cheeks, lips, chin). Their essence is in the alternation of tension and relaxation of various muscles, so that it is easier to remember the feeling of relaxation in contrast to tension. Exercises are performed with an active focus on the phases of tension and relaxation with the help of verbal self-orders, 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 consciousness. After such a training, you can easily relax all the muscles of the face at the right time by a mental order.

1.2 Breathing exercises

An important reserve in stabilizing your emotional state isimproving breathing... Oddly enough, not all people know how to breathe correctly. Bad breathing plays an important role in fatigue. Having focused your attention, it is easy to notice how a person's breathing changes in different situations: a sleeping person, working, angry, cheerful, sad or frightened breathe differently. As you can see, breathing disorders depend on the internal state of a person, and therefore voluntary ordered breathing should have an opposite effect on this state. By learning to influence your breathing, you can acquire another way of emotional self-regulation.

The meaning of breathing exercises is to consciously control the rhythm, frequency, and depth of breathing. Different types rhythmic breathing include holding breaths of different durations and varying inhalation and exhalation. Throughout the respiratory tract, the endings of the autonomic nervous system are abundantly supplied. It was found 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.

The method of performing breathing exercises

1. Sit in a chair (sideways to the back), straighten your back and relax your neck muscles.
2. Place your hands loosely on your knees and close your eyes so that no visual information interferes with your focus. Focus only on your breathing.
3. When doing the breathing exercise, breathe through your nose, your lips are slightly closed (but not compressed).
4. Just control your breathing for a few minutes. Note that it is light and loose. Feel that the air you breathe in is colder than the air you breathe out. Just make sure that your breathing is rhythmic.
5. Now pay attention to the fact that during inhalation and exhalation, the auxiliary respiratory muscles do not turn on - especially when inhaling, do not straighten the shoulders. They should be relaxed, lowered and slightly pulled back. After inhalation, naturally, exhalation should follow. However, try to prolong the inhalation. You will succeed if, while continuing to inhale, you keep the muscles of the chest from tension as long as possible. Think that you are now going to exhale for a long time. Repeat a deep breath and then a long exhale several times.
6. Now control your breathing rhythm. After all, it is rhythmic breathing that calms the nerves, has an anti-stress effect. Breathe in slowly, counting at an average pace from one to six. Then there is a pause. Practice rhythmic breathing for about 2-3 minutes. The duration of the individual breathing phases in this case is not so important - the correct rhythm is much more important. You can recall and repeat this simple method of rhythmic breathing at any time.

2. VISUALIZATION

The use of imagination or visualization techniques also contributes to effective emotional self-regulation. Visualization - This is the creation of internal images in the mind of a person, that is, the activation of 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 in the mind the images of the outside world, you can quickly get distracted from the tense situation, restore emotional balance.

A kind of visualization are exercises of plot imagination, based on the deliberate use of color and spatial representations of human consciousness. Conscious representations are painted in the desired color, corresponding to the modeled emotional state. Colour has a powerful emotional effect on nervous system... Red, orange, yellow - colors of activity; light blue, blue, violet - colors of rest; green is neutral. It is better to supplement color (temperature, sound, tactile) sensations with spatial representations. If you need to calm down, rest, you need to imagine a wide, open space(sea horizon, spacious sky, wide area, large theater hall, etc.) Images of cramped, narrow spaces with a limited horizon (narrow street with tall buildings, gorge, cramped room). The use of these techniques together allows you to cause the necessary emotional state at the right time (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, feel it and fix it in your mind. Gradually, a state of relaxation and calmness or, conversely, activity, mobilization will appear.

When arise emergencies, they cause tension long before colliding with them. Therefore, it is necessary to prepare for them. The first step to success in any endeavor is the psychological mindset for success, the absolute one that the goal will be achieved. It is necessary to accustom yourself to success, luck, to make it self-evident, habitual. “Keeping negative beliefs in your memory is tantamount to slow suicide,” writes H. Lindemann, a renowned specialist in autogenic training.

Exercises of "inspiration" consist in "rehearsing" a tense situation, necessarily in 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 never at night;
• the trainee's attention is rigidly concentrated from a large and medium range of attention (wide, spacious rooms) and calm color representations (light blue, blue, purple tones) to a small circle of attention (narrow, cramped rooms) and invigorating color tones (red, yellow, orange) or, in some cases, to the inner one;
• the exercise is accompanied by musical reinforcement: at the beginning, the exercise uses calm, flowing music, then gradually the musical tempo accelerates.

3. MANAGEMENT OF INTERNAL PROCESSES

3.1 Managing emotions

The desire to learn how to manage emotions is the most common motive for self-control. Too much trouble happens because of our inability to control ourselves. It is quite difficult to pacify even a not very strong emotion. And in general, excessive emotionality has always been considered more a disadvantage than an advantage. This attitude to emotions is in many ways correct, and if we talk about negative experiences, then it is one hundred percent correct.

What is emotion?

Emotion is a person's reaction to the degree of satisfaction of his desires. If the desire is satisfied, we experience pleasant sensations such as joy, faith in ourselves, the desire to actively act.

If the desire is not satisfied, the person falls into a state of frustration. Frustration is a complex of negative experiences that include negative emotions, for example, melancholy, anger, contempt for one's own personality.

Some people find a simple way out - they offer a seemingly convenient formula as a way to get rid of negative emotions: if you are afraid of disappointment, give up desires. This is a fundamentally wrong idea, since it is impossible to get rid of desires, they can only be suppressed, which will inevitably lead to constant irritability and a feeling of dissatisfaction. It turns out that an attempt to get rid of all emotions in one fell swoop leads to a terrible result: a deficit of positive and an overabundance of negative emotions. I offer you another option: managing your emotions combined with a fulfilling emotional life. In managing yourself, you are offered an integrated approach. Your goal is to experience as often and as much as possible. positive emotions and at the same time, master negative emotions, which will help you melt suffering into joy. Everyone is capable of this. Emotion management is the gradual release of negative emotions and the creation of the prerequisites for positive ones. I advise you to familiarize yourself with the action strategy.

1. Study of emotions. Your goal is to briefly and clearly state the reasons why you are experiencing all these emotions. Your goal is to see how an emotion is related to your actions, thoughts, lifestyle. You need to become aware of how it relates to other emotions and properties of your personality.

2. Getting rid of negative emotions. At this stage, you use all known methods to get rid of negative emotions.

3. Cultivation of positive emotions. The release of negative emotions results in the release of a large amount of energy. It is still free and uncontrollable, your goal is to direct it in a creative direction. Start cultivating positive emotions in yourself.

3.2 Thought control

Thought permeates everything in this world. Otherwise, a person would not be able to cognize the world. Our thoughts are maps, similar to those that help the traveler to navigate. They are not an accurate reflection of reality. What we see through our beliefs and worldviews is a distorted reality. To see reality, we must go beyond our thoughts.

Thoughts as well as emotions can be positive and negative. The art of self-management is the art of positive thinking. With careful observation of the thought, problems, unfulfilled desires, long-standing resentments and internal conflicts emerge. If you do not pay attention to them, then over time they will turn into obsessions and then they will no longer be an assistant, but an internal saboteur.

1. Think sequentially: first logically, then work with images, and then with intuition. Repeat this cycle as many times as you need so that all three components come to the same conclusion.

2. Make mental sendings. This will create a fertile ground for analyzing and planning upcoming cases.

3. A person is responsible not for his actions, but for his thoughts. Learn to think positively so you don't have to be in charge of your thoughts. You will simply reap the benefits.

3.3 Memory management

Consider the following fact: a modern person forgets 80% of the information he receives. This means that we remember only one-fifth of what we heard, seen and felt. What happens to the rest of the information? It does not disappear and, having mastered the appropriate psychotechnology, we can remember anything, right up to our birth. Some researchers argue that a person is able to remember even his own prenatal existence.

Remembering the past day. This practice was used by the followers of Pythagoras. Every evening, before going to bed, they took the time to review their day. This method increases memory resources significantly. The practice itself is pretty simple. You need to sit down and remember in every detail, minute by minute, the day you lived. If you want to further develop your memory, then you complicate the practice. Analyze events, look for their connections with situations from a deeper past.

Information visualization. This practice is easy and affordable. The technique is incredibly simple: you need to create an imaginary closet with documents arranged in shelves and headings. Similar to those used in libraries. This method is widespread among Tibetan monks. Let everything be sorted in perfect order. Create yourself a repository of information with a convenient search system and a box for operational ideas.

Thus:

1. Some of the most important internal resources are the resources of attention, perception and memory.

2. Attention is an emanation of consciousness, a part of your "I", which can be directed at will to the outer or inner world. The methods described in this book allow you to learn how to "attract" your attention to the area you need, regardless of whether it is interesting or not.

3. The wider your perception, the more colors, sounds, thoughts, emotions, impressions you get, the more useful information the world gives you. As you improve in expanding your perception, you will begin to live more fully every moment of your life.

4. Modern man forgets 80% of the information received. But, having mastered the appropriate psychological technology, we can remember anything, right up to our birth.

4. SELF-IMPOSITION

At the beginning of the 20th century, the method of therapeutic self-hypnosis developed by the French pharmacist Emile Couet became widespread. Talking to patients, he noticed how big influence has an effect on the treatment medicines the power of understanding them. Mental accompaniment can help improve the action of the drug, if you believe in its effectiveness, or, conversely, weaken its action.

Coue believed that the subconscious "I" is a force that can either heal or cause illness. He believed that conscious self-hypnosis is a method for suppressing painful representations and replacing them with beneficial ones.

One of the theoretical provisions of Coue is that success is brought not so much by willpower as by the power of one's own imagination. He argued that it is enough to think that, for example, this or that organ works well, as thought turns into reality. The instrument for the realization of the conscious "I" is the will, and the unconscious - the imagination.

Coue revealed certain laws of this phenomenon.

1. In the struggle between will and imagination, the latter wins.

2. In the struggle between will and imagination, the power of imagination is proportional to the exertion of will power.

3. If the will and imagination are coordinated, then they do not add up, but multiply, and their product expresses the ultimate strength of both energies.

4. The power of imagination can be controlled.

According to E. Coue, the therapeutic ideas, which he called the "formula of self-hypnosis," are in essence a statement of fact. The auto-suggestion formula should be simple and not violent. For example: "Every day, all my relationships with other people are improving." At the same time, it does not matter, Coue believed, whether the auto-hypnosis formula corresponds to reality, since it is addressed to the subconscious "I", which is distinguished by gullibility and takes it for the truth, for an order that must be carried out. The simpler the formula, the better the healing effect.

Arbitrary self-hypnosis should be carried out without any volitional effort. If unconscious self-hypnosis, often of a bad nature, is so successful, it is because it is carried out without an effort of will.

An example of a self-hypnosis session,

A verbal formula is drawn up, which can be changed in the future. It should be simple, consist of a few words (maximum 3-4) and always contain positive content. For example, "I am healthy" instead of "I am not sick".

In some cases, the formula can be extended. For example, in conditions of tobacco addiction, a person inspires himself: "My decision to quit smoking is final. I refuse any excuse or persuasion of friends. My decision is firm." Self-hypnosis session is carried out within 3-4 minutes.

At the same time, they take a comfortable position in a sitting or lying position, close your eyes, relax and not loudly, in a monotonous voice, without fixing attention on the content of the phrase, the same self-hypnosis formula is pronounced 15-20 times. At the same time, you need to believe in what you inspire yourself, and keep in front of your inner gaze the picture that you are striving to implement, for example, you see yourself as a calm, balanced person; or handsome and rich.

They will practice self-hypnosis skills for two weeks. It is recommended to conduct a session 2-3 times a day in a dormant state (in the morning when waking up and in the evening when falling asleep).

5. MEDITATION

Meditation is a system of spiritual practices that allows you to take responsibility for the content of your thoughts. Meditation creates a center of silence and tranquility in a person. The concept of "meditation" comes from the Latin meditari - moved to the center. This is exactly what happens during meditation. Without tension, without exerting effort, you find yourself in the very center of yourself.

Most forms of meditation are passive because their purpose is

achieving a state of immersion without any mental or emotional activity. The programs of such a passive method of self-immersion are primarily meditative forms in the tradition of yoga.

Active forms of meditation are found in the highest exercises of Zen Buddhism, in various yoga practices, in the rituals of the Sufi dance traditions. Their use can bring a person to a state of ecstasy.

Another type of meaningful meditation is music meditation. When you listen to music with concentration, different pictures begin to appear in your mind, and you open for yourself the world of sounds.

Deep meditation is based on simple formulas, or mantras (combinations of sounds that have or have no meaning), which, in the process of natural calming of the psyche, gradually fade away until, finally, complete peace of mind reigns. This allows you to expand the boundaries of consciousness. The body quickly comes to rest during deep meditation.

In contrast to the methods of meaningful meditation, the technique of deep meditation and its effects have been extensively studied by scientists.

Revealing meditation is associated with daily vigorous activity. An example of this is Buddhist attention meditation. It requires a person to have a conscious attitude to any activity, that is, it is necessary to form a consciousness related to this moment, to this reality.

The influence of color also has a certain influence on the mental state. For example, red is exciting and purple is calming. Yellow concentrates attention, and blue scatters. Orange color generates a surge of energy, ambition and desire for triumph. The interactions of colors further enhance the effect on emotions. For example, golden yellow and color sea ​​wave mutually reinforce emotional balance.

There is no one "correct" meditation technique: each has its own merits.

To master the method of meditation, you need to work at least three to four weeks. It is best to meditate once a day, at the same time, ideally in the morning. It takes 15 to 60 minutes to meditate. Fifteen minutes of daily meditation will do more than an hour twice a week.

CONCLUSION

Thus, emotional self-regulation is the ability to achieve the necessary results using non-violent methods. The meaning of self-regulation is to feel the desire to do what is needed in certain time; because the path of violence against oneself (self-orders, threats, restrictions, intimidation) leads to the growth of subconscious resistance and its "breakthrough" at the moment of crisis in the weakest psychophysical sphere of a person in the form of diseases and depression. Only activity not for the sake of the result, but enthusiasm for the process itself, brings complete inner pleasure.

It is necessary not to struggle with shortcomings (that is, with what is not), but to develop the necessary qualities and habits; not suppress negative images, but replace them with positive ones, stimulating to a useful cause. Anticipation of future pleasure prompts the corresponding action and therefore it is stronger than the usual receipt of pleasure. Therefore, you need to change the way you get pleasure, not just pleasure.

First, it is necessary to carefully follow all the stages, the usual ways of obtaining pleasure, to realize their functions and the real subconscious purpose of the existence of a negative habit. Then positive experiences (from a favorite action, things) are combined only with useful actions, and negative actions are not easy to ignore, criticism, self-punishment, and not to reinforce, not to combine with positive emotions, self-encouragement, pleasure. You should not try to achieve results of self-regulation immediately, because excessive effort contributes to the emergence of fear of them. The more often the pleasure, and then the image of pleasure, is combined with the necessary actions, the faster the image itself becomes a source that prompts action. Therefore, using psychotherapeutic techniques of self-regulation, it is possible to carry out emotional education and self-education of the individual.

LITERATURE

BASIC REFERENCES

Babich O.M. Self-regulation and psychological relief methods. - Publishing and Printing Center of Voronezh State University, 2008

Klyuchnikov S.Yu. The art of self-management. —SPb .: Peter, 2003. - 192p. - (Series "My own psychologist").

Lunkov A.I .: Ways of self-regulation of the emotional state

LIST OF ADDITIONAL REFERENCES

Milova Yu.V. Techniques and methods of regulation of emotions // Questions of psychology. - 2010. - No. 3.

https://ru.wikipedia.org/wiki/Emotional_Self-regulation

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The performance of professional duties by law enforcement officials is associated with the constant exposure to overt and covert stress factors. In the course of their professional activities, police officers have to deal with violent crimes, accidents and incidents. In addition, the performance of official duties may be associated with an immediate threat to the life and health of a police officer. Increased responsibility for your professionalism, high moral and legal responsibility (to constantly be honest, polite, fair, respectable, show respect, help; create safe conditions, handle weapons correctly, be restrained); irregular working hours, excess " paperwork», Chronic overwork, insufficient remuneration for work, both moral and material ... All of these difficulties and many others are risk factors for stress.

Stress Is an emotional state caused by an unexpected and stressful environment. One of the most unpleasant features of stress is its ability to accumulate and then manifest itself, for example, in the form of various diseases. A person becomes lethargic or overly restless, may be distracted by minor details or concentrate on their experiences again and again ...

Resistant to stress- an important indicator of maintaining normal performance, effective interaction with others and inner harmony of a person in difficult, stressful situations.

It will help the police officer to change constructively in stressful conditions, mobilize himself for decisive action and successfully complete the task. mental self-regulation ... The ability to manage your emotional state is essential professional quality !

Emotions(lat. emovere - to excite, excite) - states, personal experiences of a person associated with assessing the significance of life situations.

There are 6 main emotions (there is no exact list) : anger, fear, sadness, surprise, joy, calmness and more than 30,000 of their shades: excitement, pain, resentment, anger, grief, disappointment, shame, relief, sympathy, experience, stress, irritation, heaviness, pride, jealousy, frustration, horror, guilt, rage, annoyance, anxiety, boredom, interest, sadness, delight, contempt, envy, disgust, doubt, etc.

All emotions are expressed on a person's face with the help of eyebrows, eyes and mouth. Depending on the emotional state, the appearance changes:

Emotions – important aspect a person's personality. Through emotions, we understand what is happening to us, whether we feel good or bad; emotions make it possible to see yourself in the world; it's a way to have an adequate relationship with others ...

Everything that happens to a person is reflected in three areas:

In a healthy person, emotions, thoughts and behavior are consistent, the result is the harmonization of the psychophysical state.

Consistency example: "I am I love my job , upset the attitude of the authorities towards me "(feelings: love, grief) - "want to have good relationship» (thoughts of a good relationship) - "making contact"(I do everything that will free from the severity of grief, will help improve relations, thus maintaining a feeling of love for work).

Often people feel one thing, think another, and behave a third.

An example of inconsistency: « I am calm when in harmony with the authorities", But I'm very angry(feelings: calm, intense anger) - "I was reprimanded, I will show them"(thoughts of revenge) - "I keep the regulatory documentation somehow"(violation of official duties, confirms the opinion of his superiors that he is "bad", reduces his own confidence; strong anger increases to anger; the chosen tactics of behavior further complicate the relationship; the result is no calmness). The person was at the mercy of emotions. Strong feelings, weakening attention and common sense, force him to perform undesirable actions. In such a situation, an internal conflict occurs: a person is not in contact with himself, does not understand himself. Emotional difficulties prevent the expression of healthy thoughts and healthy behaviors.

To prevent emotions from becoming a barrier to professional goals, the police officer needs to learn how to regulate them.

Mental self-regulation - purposeful change of both individual psychophysiological functions, and the psychoemotional state in general, achieved through specially organized mental activity. This activity is aimed at controlling your body and breathing, restoring the emotional, energy and mental state; is carried out using natural and specially designed techniques and techniques of self-regulation.

NATURAL METHODS OF REGULATION

These include: long sleep, delicious food, communication with nature and animals, sauna, massage, movement, dancing, music and many others. etc. But similar funds cannot be used, for example, at work, directly at the moment when a tense situation has arisen or fatigue has accumulated.

Available natural methods of regulation:

Laughter, smile, humor;

Reflections on the good, the pleasant;

Various natural movements such as stretching to relax muscles;

Observing the landscape outside the window;

Examining indoor flowers, photographs, etc. things pleasant or dear to a person;

Mental appeal to higher powers(To God, the universe, a great idea);

Swimming in sunbeams(real and mental);

Inhalation of fresh air;

Reading poetry;

Expressing praise, compliments to someone just like that ...

Exercise "Smile".

A Japanese proverb says, "The strongest is the one who smiles."

You can smile everywhere, anywhere. Smiling is an effective tool for positively influencing yourself and those around you.

Smile training: keep a smile on your face for 1 minute.

In the first seconds, you may end up with a grimace instead of a smile, especially if you are in an irritated state. But after about 10 seconds you start to seem ridiculous to yourself. This means that your grimace is already being transformed into a smile. Then you start to make fun of yourself on the sly. You are asking whether you really need to be annoyed in this situation. A few seconds later, you notice that relief has come. And from now on everything will go for the better.

When the muscles of the face “work for a smile”, the nerves located in them are activated, and thus a positive signal is “sent” to the brain, the activity of the brain is started, endorphins are produced - “hormones of pleasure, joy”. So, emotions are regulated, a resource is created.

When you smile, your mood changes naturally, so smiling can help you cope with stress.

Timely self-regulation acts as a kind of psycho-hygienic means; prevents the accumulation of residual effects of overvoltage, promotes the completeness of recovery, normalizes the emotional background of activity and enhances the mobilization of the body's resources.

RANDOM METHODS OF REGULATION (METHODS OF SELF-ACTION)

Methods related to breathing control (breathing exercises).

Breathing control is effective remedy influences on muscle tone and emotional centers of the brain. Slow and deep breathing (involving the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent (chest) breathing, on the other hand, provides high level activity of the body, maintains neuropsychic tension.

Target: training in controlling your breathing to effectively influence muscle tone and emotional centers.

1. Breathing exercises with a calming effect.

Exercise "Rest".

Starting position - standing, straighten, put your feet shoulder-width apart. Breathe in. As you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely to the floor. Breathe deeply, watch your breathing. Stay in this position for some time. Then slowly straighten up.

Exercise "Breathing".

Usually, when we are upset about something, we begin to hold our breath. Releasing your breath is one way to relax.

You can close your eyes during exercise. For more enjoyment of this deep, unhurried breath, imagine that all your troubles disappear.

Sitting or standing, try to relax the muscles in your body and focus on your breathing if possible:

At the count of 1-2-3-4, take a slow deep breath (while the stomach protrudes forward, and rib cage motionless);

- the breath is held for the next four counts;

- then a smooth exhalation at the expense of 1-2-3-4-5-6;

- again a delay before the next breath at the expense of 1-2-3-4.

Do this 3 times, listening to your breath, feeling the air fill your lungs. There should be no other thoughts. At the end of the exercise, smile.

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

2. Breathing exercises with a tonic effect.

Exercise “Mobilizing Breathing”.

Starting position - standing, sitting (back straight). Breathe out the air from your lungs, then inhale, hold your breath, exhale - the same duration as inhalation. Then gradually increase the inspiratory phase. Below is a digital recording of a possible performance of this exercise. The first number indicates inhalation duration , brackets are enclosed pause ( breath holding), then - expiratory 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 counting (out loud, mentally), you can use a metronome. Each count is approximately equal to a second; when walking, it is convenient to equate it with the speed of steps.

The starting position is standing. Exhale, then take a deep deep breath and hold your breath. Then, while exhaling, shout out any words that come to mind, and if there are no words, make a sharp sound, for example, "Yya!" or "Ha!"

Breathing techniques allow you to expand the energy capabilities of the body and its physical performance, reduce the excitability of the nerve centers, and also promote muscle relaxation.

Methods associated with the management of muscle tone, movement.

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them helps to suspend unnecessary energy expenditure, quickly neutralizes fatigue, relieves nervous tension and, thus, restores strength, gives a feeling of peace and concentration.

Target: training for voluntary relaxation of tense muscle groups.

Exercise "Muscle relaxation (relaxation)".

Goal: Introspection of Muscle Condition(awareness, finding muscle clamps) ; redistribution of energy by acting on muscle clamps.

Exercise. Reveal individual "muscle clamps" and purposefully relax them, while changing the emotional state.

Since it will not be possible to achieve full relaxation of all muscles at once, you need to focus on the most stressed parts of the body.

Sit comfortably, if possible, close your eyes:

- breathe deeply and slowly;

- walk with your inner gaze all over your body, starting from the crown of your head to the tips of your toes (or in reverse order), and find the places of greatest tension (often these are the mouth, lips, jaw, neck, back of the head, shoulders, abdomen);

- try to tighten the clamps even more (until the muscles tremble), do it while inhaling;

- feel this tension;

- suddenly release tension - do it on exhalation. Do this several (3-5) times. Listen to the sensations of your body. In a well relaxed muscle, you will feel the appearance of warmth and pleasant heaviness. Remember your usual voltage (your usual clamp). Gradually pushing the clamp to the limit, strongly tense any other part of the body, paying attention to what happens with the regular clamp. If you cannot remove the clip, especially on your face, try smoothing it out with using the lung self-massage with circular movements of the fingers (you can make grimaces - surprise, joy, etc.).

When relaxing various muscle groups, the following rules should be followed:

1) be aware of and remember the feeling of a relaxed muscle in contrast to overexertion;

2) each exercise consists of 3 phases: "strain-feel-relax";

You can work with the following muscle groups (Jacobson technique):

All exercises are repeated at least two times.

Note ... To learn how to relax muscles, you need to have them, so daily physical exercise increase the effectiveness of muscle relaxation exercises.

Exercise "Muscle Energy"

Target: practicing muscle control skills.

Instruction. Bend and strain with all your might forefinger right hand. Check how the muscle energy is distributed, where does the tension go? Into adjacent fingers. What else? In the hand. And what's next? Goes to the elbow, shoulder, neck. AND left hand for some reason strains. Check it out!

Try to release excess stress. Keep your finger tight, but free your neck. Free your shoulder, then your elbow. You need your hand to move freely. And the finger is tense, as before! Remove excess stress from thumb... From the nameless one ... And the index one is still tense! Relieve tension.

Exercise “Motion - Stop”.

The exercise involves alternating tension and relaxation of the whole body. Stand up. Begin an intense voluntary movement with your entire body. Smoothness and degree of intensity of movements are selected arbitrarily. Then "freeze" in a pose, strain the whole body to the limit. The exercise is performed several times.

Such exercises allow you to feel your body, realize the degree of its tension, harmonize psychophysical functions. The muscles relaxed - the nerves relax, negative emotions disappear, and the state of health quickly improves.

Methods associated with the impact of the word (conscious control of thoughts, aimed at well-being and protection).

It is known that “a word can kill, a word can save”. Speech is a powerful regulator of human behavior. Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psychophysical state.

Rules for formulating self-hypnosis: self-hypnosis is built in the form of simple and short statements, have a positive direction (without the particle "not").

ü Self-orders. A self-order is a short, abrupt order made to oneself. Use self-command when you are convinced that you need to behave in a certain way, but have difficulty in doing it. "Talk calmly!", "Be quiet, be silent!" - it helps to restrain emotions, behave with dignity, comply with the requirements of ethics and work rules.

- Formulate a self-order.

- Mentally repeat it several times. If possible, repeat it aloud.

ü Self-programming. In many situations, it is advisable to “look back”, remember your successes in a similar situation. Past successes tell a person about his capabilities, oh hidden reserves in the spiritual, intellectual, volitional spheres and instill confidence in their abilities.

- Remember the situation when you coped with similar difficulties.

- Formulate the text of the program. To enhance the effect, you can use the words "today": "today I will succeed in everything"; “Today I will be the most calm and self-possessed”; “Today I will be resourceful and confident”; “It gives me pleasure to have a conversation in a calm and confident voice, to show an example of self-control and self-control”, “what is happening is actually happening, and now I will find the best possible solution.”

- Mentally repeat the text of the program several times.

ü Meditation. Meditation is a state in which the highest degree of concentration of attention is achieved, or, conversely, its complete dispersion.

The use of meditative techniques leads to the formation of intrapsychic barriers that can deactivate the actions of negative stimuli; promotes a positive restructuring and strengthening of mental functions associated with the emotional and volitional sphere of a person.

From the point of view of psychology, the leading moment of this state is the temporary shutdown of the complex of mental processes that make up the essence of consciousness, memory.

When performing meditation, the following rules are observed: solitude; comfortable, but not relaxing position.

Exercise “Concentrating on Emotions and Mood”.

Target: removal of emotional stress, the ability to stop the flow of thoughts.

Close your eyes. Focus on inner speech. Stop internal speech.

Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Remember the joyful events of your life ...

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

- In the case of even minor successes, it is advisable to praise yourself, saying mentally or aloud: "Well done!", "Clever girl!", "It turned out great!"

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

Methods related to drawing.

Drawing with paints, pencils, felt-tip pens, which give a full, saturated color, helps to get rid of unpleasant experiences, especially from depression, anxiety, fear. In the latter cases, it is recommended to draw with the left hand (for right-handers). In this case, it is important not to have the ability to draw. And the ability to express your empathy in an abstract way through color and line.

Take bright colors that you associate with a sense of joy, confidence, freedom, and create a drawing that reflects your inner state. This emotional saturation is very important. It can be used to tune in to a “confident state”.

Methods associated with the use of images.

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

To use images for self-regulation:

- specially remember situations, events in which you felt comfortable, relaxed, calm, these are yours resource situations;

- do it in three basic human modalities. To do this, remember:

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

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

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

- with a feeling of tension, fatigue:

1) sit comfortably, if possible, with your eyes closed;

2) breathe slowly and deeply;

3) remember one of your resource situations;

4) relive it again, remembering all the visual, auditory and bodily sensations that accompanied it;

5) stay inside this situation for a few minutes;

6) open your eyes and get back to work.

Have Exercise Safe Place.

Target: development of the ability to contain positive feelings, to use them at the right time.

Instruction. Each person has the ability and ability to imagine a safe place for himself, to dive there whenever he wants, and get pleasant emotions from there. You have such a place (fictional or real).

Close your eyes. Imagine a place where you feel comfortable and safe. Move there. Stay there. You are good now. Mentally tell about your condition, what you see, hear, feel. Fix this state, this is the place where you can get pleasant emotions later. You can go there as often as needed. You felt a surge of strength, rested. Open your eyes, stretch. You have returned from your journey.

Pleasant emotions from a "safe place" will help you to get out of a tense state, switch to positive and become your resource that you have the right to use when needed.

The use of various methods of self-regulation can prevent or minimize negative impact stress factors, restore the emotional balance of the police officer and effectively act in stressful situations in professional communication.

It is very important to develop the ability to recognize when the surrounding emotions, load, duties begin to press too much, and to know how to deal with it.

1. Learn to catch the moment when you start to worry. Pay attention when your inner voice says, "I am worried about ..." Pay attention to clearly nervous actions, for example: frequent stomping on the floor, twitching of the eyelid; try to understand the reasons that caused your concern.

2. If necessary, ask for support from a loved one. Think, who could help you? Even if you just talk about what you are feeling now, it will already reduce the nervous strain.

3. Make a plan of action to overcome the difficulties. Divide a large task into smaller ones that are easier to handle. Trying to tackle a big task all at once increases your risk of stress.

4. Find activities that help you relax. For some, listening to music, walking, talking with a friend are healthy methods of dealing with nervous tension, which help to distract, and then start solving problems with renewed vigor.

5. Think about how you explain the failure, what prevented you from achieving the goal? Reevaluate the situation. You have the opportunity to change something and in the future in similar cases, you will be able to take into account your experience. Do not blame yourself or consider yourself stupid - this is a path to self-destruction, which makes you feel powerless.

6. Observe the regime. Eat and sleep enough! When you have a lot to do, start by doing the essentials, without which further work becomes unproductive. If this is not done, then the forces of the human body will quickly run out.

7. Get rid of strong emotions. Express them in a constructive, safe way.

8. Set yourself achievable goals and go to their realization.

9. Prioritize. There are times when it seems that you need to do all the things in the world. You need to throw out all unnecessary things and draw up a plan for yourself, according to the priority of tasks. What not to be in time today, postpone without regret until tomorrow. After all, if you try to do everything in one day, it is unlikely that you will be able to do everything right. Learn to decide what's most important now and focus on it.

10. Warm up. Warming up will give you strength and help you feel more confident and energetic. Stretch. We often respond to stress with muscle tension, and stretching the muscles relaxes them and reduces feelings of stress.

Take some time to go outside, go for a run, ride a bike, swim, play tennis ... in general, any physical activity which you like will do!

11. Breathe slowly and deeply. When we are under stress, the pulse quickens, we begin to breathe very often. To start breathing slowly means to convince the body that stress is passing, regardless of whether it has passed or not.

Our feelings are complex, changeable and contradictory, deeply individual and unique, so it is important to understand them and learn how to manage them effectively!

Self-study assignments.

1 task.Make up detailed plan theoretical material on the topic " Ways of Self-Regulation of the Emotional State ”. Follow the guidelines on page 148 as you complete the assignment.

Plan.

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

2 task.Perform an emotion recognition exercise.

Assignment: determine which facial expression corresponds to one of the emotional states:

3 task.Using the test, determine the indicator of resistance to stress. Enter the result into the PVC pivot table. (p. 113)

Give self-esteem of your own stress resistance: RARE –1 point; SOMETIMES - 2 points; FREQUENTLY - 3 points.

Stress tolerance level: 42 - 54 p. - short; 34 - 41 b. - average; 26 - 33 b. - above the average; 18 - 25 b. - high.

Result: ________ points, _____________________ level of stress resistance.

Test result matches \ does not match real behavior(underline what you want).

conclusions(underline the necessary): low - develop the skill of self-regulation; medium - to improve the ability to cope with situations of stress; above average - to improve the ability to cope with stress; high - maintain a high level of resistance to stress.

4 task. Apply self-regulation methods in practice.

Summary table of PVC results

METHODS OF MENTAL SELF-REGULATION OF EMOTIONAL STATES

Methods of mental self-regulation have their advantages over other methods of psychological correction for the following reasons.

Firstly, the use of methods of manipulative psychotherapeutic technologies, which are most often used at the present time, can enhance a person's dependence on psychotherapists and reduce his adaptive capabilities. Knowledge of the basic techniques of mental self-regulation allows each person to independently cope with emerging problems and, thus, more fully self-actualize.

Secondly, the body itself is an autonomous self-regulating system capable of maintaining its functioning. The methods of psychic self-regulation make it possible to eliminate the factors that violate his homeostatic balance and lead to self-destruction.

Thirdly, the conditions of modern life and especially the living conditions of a serviceman require great physical and mental stress, often leading to stagnant phenomena that cannot be abolished during periods of natural rest. The high pace of life does not always allow using the services of classical psychotherapists extended over time. The use of mental self-regulation techniques allows you to quickly eliminate negative mental states prone to delay on your own.

When teaching the Techniques of mental self-regulation, it is necessary to take into account some important points.

Mental self-regulation is not a sport. Therefore, when teaching her techniques, excessive zeal and passion are absolutely contraindicated.

When self-training in the techniques of mental self-regulation, it is important to take into account the basic rules for optimizing this process and recommendations for safety. These are given at the beginning of the Static Relaxation Methods section.

These techniques are most effectively learned when you are in a balanced mental state. If you are in a state of personal crisis or mental disorder, then you need to study them under the supervision of a medical psychologist or psychotherapist. It is also necessary to know that in some disorders the use of these methods will be ineffective, in a number of other disorders they can only be used with concomitant psychotherapeutic and drug treatment and only under the supervision of a physician.

What is mental self-regulation

The proposed complex of psychotechnics is based on the concepts of self-regulation accepted in biology. biological systems and including the human body. Self-regulation is a property of biological systems to automatically establish and maintain their physiological parameters at a certain relatively constant level. In a biological system, the governing factors are not outside the body, but are formed in it. The body has an adaptive or self-adjusting system of self-regulation. Adaptation is a set of characteristics of the organism, which ensures the possibility of its existence in the changing conditions of the external environment.

When the organism "readjusts" while adapting to new conditions, it experiences tension, which G. Selye called stress. At the same time, he pointed out that stress can have both positive and negative effects on the body. With a very high intensity of stress, which occurs both on emotional and physical factors, as well as during stress of low intensity, but lasting for a long period, it turns into distress and becomes pathogenic and can cause somatic disorders. From the standpoint of the theory of homeostasis, this is considered as the inability of self-regulatory mechanisms to return to the initial stationary state or form another stationary state.

The personal structure of a person, just like the body, is a systemic formation and has homeostasis, according to the mechanism of which it either retains its constancy against the background of changing external conditions, or passes from its primary steady state to another using a self-regulation mechanism.

Behavioral and mental reactions to it are important for the nature of the consequences (positive or negative) of stress on the body. This value is especially important when shaping a person's response to emotional stress. In this regard, each person has the opportunity to either avoid it, or change their reaction to the action of stressors that cause it, by their behavior. The inability to properly organize your mental life, to manage your emotional states often leads to somatic diseases or mental disorders.

For example, observations of sick people show that in most cases, during moments of hypertensive crisis or myocardial infarction, contrary to the generally accepted opinion, they did not show any painful symptoms, the disease most often began against the background of complete external well-being. However, it turns out that they had mental stress earlier, some a week ago, some a month, and some years have passed since that time. But this person, it turns out, thought about them all the time, over and over again mentally recreated these events and experienced them anew.

The human body is designed in such a way that it reacts in the same way both to real life circumstances and to their mental representation. With these experiences presented in the imagination, blood pressure, the rhythm of respiration and heart change in him, metabolic processes are rearranged. Thus, a person with his disorganized consciousness maintains the body in a state of constant tension, which corresponds to the emergence of distress by the mechanism of stress of low intensity, but which lasts for a long period, which after some time can lead to a breakdown of some functional system.

Normally, after the cessation of the action of stress factors, the functioning of the body returns to its original state of homeostatic equilibrium within 15 - 30 minutes. However, it is known that in the case of psychoemotional stress and especially when responding with negative emotions to crisis life circumstances, we cannot always recover in these 15 - 30 minutes, because mentally re-experiencing this situation. In such cases, there is a prolongation or extension of stress in time and overstrain of all physiological systems. In this state, the self-regulatory mechanisms of the body cannot bring it to the state of the initial homeostatic equilibrium. It should also be noted that the images, initially voluntarily returned by the individual in the field of his internal picture of the world, according to the learning mechanism, can become painfully intrusive and already without his desire to be present in his own consciousness.

By improperly organizing his mental life, a person is able to lead his body to psychosomatic illness. Constant deepening into the world of one's own experiences, mentally replaying those situations that have already occurred, or those that may occur, but which currently do not exist and never will, impoverish a person's life and make him live in constant tension. Negative representations, according to our observations, have three types: 1) an unpleasant real situation is recalled; 2) a dispute or clarification of relations with an imaginary opponent; 3) suspicious people often imagine future negative events.

Thus, we can conclude about the role of the psychological factor in maintaining a stressful state and turning it into distress. It is expressed in the maintenance of the body's autonomic systems in constant tension through mental representations of negative events, which can lead to a functional painful restructuring. In addition, the rigidity of the emotional state, according to body-oriented theories of psychology, causes the rigidity of certain muscle groups, especially the pronounced hypertonicity of the trapezius and occipital muscles, onto which, as a rule, negative emotions are projected. In persons with a long "experience" of monotonous emotional response, their hypertrophy is observed, which even over time leads to a change in the body constitution.

The revealed patterns made it possible to make a choice and improve the methods of mental self-regulation both for the prevention of problems of personal development and somatic diseases, and for their non-directive psychotherapy.

Methods of mental self-regulation are based on the process of their natural recovery, i.e. the mechanism of homeostasis. In fact, self-regulation methods only help to eliminate those mental and bodily obstacles that interfere with the normal functioning of the body.

Experience in working with various methods has shown that the most convenient way to highlight in the field of perception those specific objects to which mental self-regulation will be directed is the approach of F. Perls, who singled out three people in the inner picture of the world. zones of awareness: external, internal and middle.

In outer zone of awareness(1) images of the outside world are presented. They are formed according to the mechanisms of sensation and perception by means of five analyzers: visual, auditory, tactile, olfactory and gustatory.

Through inner zone of awareness(2) a person feels his body and its individual parts. The mechanism of these sensations is also objective and is provided by ascending nerve pathways coming from interoreceptors. In the external and internal zones of awareness, there is, although informationally transformed, but still an objective reality with which the individual is dealing at a given moment in time, i.e. Here and now.

V middle zone of awareness (3), unlike those described earlier, there are images, sensations of experiences that are created not by reflecting objective reality, but by synthesizing images of the inner picture of the world from elements extracted from memory. These synthesized images are created by fantasizing, daydreaming, reflecting memories according to the mechanism of thinking, representation and imagination, i.e. the middle zone of awareness reflects the world that exists “there and then”.

The ability to apply methods of mental self-regulation is associated with the selection and accurate perception of those objects in the inner mental space of a person, to which their corrective action will be directed.

At the next stage, the task is to isolate images, fantasies, representations from the middle zone of awareness, which are associated with anxiety and mental stress, and learn how to correct them. This approach is called method of controlling thinking.

Subsequently, the perception of the inner zone of awareness and the skill of voluntary correction of those physiological states of the body through which emotions manifest themselves are practiced. This method self-regulation is called by the method of control of body functions.

Among the methods of mental self-regulation based on the knowledge of psychotechnics, the following are considered:

thinking control methods(correction of states of the middle zone of awareness);

methods of controlling body functions(correction of the inner zone of awareness);

methods of regulation through the state of trance(combination of techniques of work in the inner and middle zones of awareness) .

Among the methods of controlling body functions, in turn, there are two directions: a) techniques regulation of breathing and b) techniques for the regulation of muscle tone, subdivided into static and dynamic relaxation techniques... Among the dynamic methods of self-regulation, one can also highlight gymnastic techniques and techniques for the formation of posture and coordination of movements.

Thus, the classification of psychotechnics focused on self-regulation of emotional states can be graphically expressed as follows.

Psychotechnics of self-regulation of emotional states

Breathing control methods Muscle tone control methods

Static Methods Dynamic Methods

Gymnastic techniques Techniques for shaping posture and coordination of movements

Thinking control methods are basic for all other self-regulatory techniques. They consist either in controlling the quality of the picture of events, which the individual sees in his imagination, or in stopping mental representations.

Formation methods of monitoring body functions based on the fact that emotional states are necessarily manifested in changes in the functioning of physiological systems. Therefore, many historically established systems of mental self-regulation are based on the regulation of two body functions - respiration and muscle tone, which each person is able to arbitrarily control.

Basis of use breathing regulation methods- change in the psycho-emotional state depending on its depth, and the ratio of the duration of inhalation and exhalation.

In receptions static muscle relaxation we have identified some contraindications or restrictions on the use of certain approaches adopted in auto-training based on the method of I. Schultz. Many researchers have pointed out the occurrence of various kinds of psychological and physiological problems during its application. The main contraindications, at least for certain contingents of persons, are: a) "coachman's posture", b) the use of "feeling of heaviness" to stimulate relaxation, c) concentration of attention on the activity of internal organs. From our point of view, it is superfluous to receive autosuggestion against the background of a half-asleep state with verbal accompaniment of relaxation. On the other hand, in contrast to the “spa” options for auto-training, the emphasis was placed on maintaining clarity of consciousness and control of reality, as is customary in classical meditation techniques. All these aspects demanded the compilation of a large list of "safety precautions" during relaxation.

Since static muscle relaxation is difficult for many, this manual suggests it dynamic options: gymnastics for stretching various muscle groups and articular ligaments, as well as the ability to relax the body in motion. These techniques are sufficiently developed with an indication of their indications and contraindications in physiotherapy exercises, sports, yoga, qigong, Russian health-improving techniques, in the methods of Reich, Lowen, Feldenkrais, Alexander and others.

Methods of regulation through the state of trance are the most difficult to describe in popular publications. They are intended for self-modeling of deep mental processes, which is carried out through special or altered states of consciousness.

The presented methods include to psychotechnical techniques based on - volitional effort, aimed at eliminating factors that lead the human psyche and body to stress, and in the direction of bringing them to homeostatic equilibrium. In addition to special psychotechnics, in this direction can work natural methods self-regulation (selection or creation of an external environment conducive to the return of the body to homeostatic balance) ; methods based on the use of states of stress(in a state of stress, the necessary skill is quickly acquired by the aversive learning mechanism); methods based on education and self-education(with proper formation of the personality, emotional reactions to stressful influences are regulated by its value orientations and in this case psychotechnics may not be needed).

Training

"Ways of self-regulation of the emotional state"

Target : development of self-regulation abilities, mastering the methods of self-regulation.

Tasks:

1. Teach different ways of self-regulation
2. Develop skills in the formation of voluntary control.

The contingent is from 18 to 50 years old.

Terms of implementation: one lesson per week.

Duration - 45 minutes.

Number of participants- up to 12 people.

Conditions of conducting- a spacious room.

Equipment: chairs, pencils, pens, felt-tip pen, drawing paper and marker.

Course of the lesson

Organizational part.

Good day!

1. Exercise on acquaintance "Say your name"

Objective: to get to know each other.

Instructions:

1. You are invited to introduce yourself
2. Add a word that begins with the same letter as your name. For example: Veronica is faithful

Reflection:

Did you enjoy the exercise? What are your feelings?

2. Warming up exercise: "Hello!"

Purpose: relieve emotional tension

1. It is necessary to stand in a circle
2. Settle for "birch" and "lily"
3. The "lilies" form an inner circle and stand still.
4. "Birches" outer circle and walk in circles.

The word "hello" on different languages sounds different, but the meaning of the word in all languages ​​means "I wish you health", "you live well."

1. need to say hello like the Japanese
2. say hello like english gentlemen (hat off)
3. say hello like brazilians

Reflection:

1. Here we greeted you.

2. What are your feelings?

3. How do you feel?

Performance

Most of us are so used to mental and muscular stress that they perceive it as a natural state, without even realizing how harmful it is. It should be clearly understood that having mastered relaxation, you can learn to regulate this tension, pause and relax at your own will, at will. Complete muscle relaxation has positive influence on the psyche and normalizes mental balance, gives the necessary short rest.

1. Consider firstnatural ways regulation , organism. Surely you intuitively use many of them, name which ones?

Participants list:

A) long sleep

B) delicious food

C) communication with nature and animals

D) bath

D) massage

E) movement

G) dancing, laughter

Thinking about the pleasant, muscle relaxation.

Try asking yourself a question:

What helps you to cheer up, switch

What can I use from the above

Unfortunately, such funds cannot be used at work, right at the moment when a tense situation arises or fatigue has accumulated. In such cases, you can usespecial methods of self-regulation, which are quite easy to use, very effective, and take a minimum amount of time to master.

Main part

Problem situation: "Remember something unpleasant"

Participants are invited to close their eyes and recall any unpleasant event that happened to them recently (within 1 minute) with all the details and without opening their eyes, freeze in the position in which the participants were in the process of remembering with the help of an "inner look to see" on what state the muscles of the body are in. (starting with the facial muscles and ending with the legs) remember this state.

Discussion of sensations:

What sensations arose in the process of remembering?

What were the sensations in the muscles?

Where was the tension felt most?

Was this state pleasant?

Conversation:

What harm does constant stress cause?

Facial expressions change, the tone of the skeletal muscles of the topic of speech increases, fussiness, breathing, pulse, complexion change, tears may appear.

The first step to success is the success mindset. “Keeping negative perceptions in your memory is tantamount to slow suicide,” writes H. Lindemann, a renowned specialist in autogenic training.

Outcome

The simplest, but quite effective way of emotional self-regulation is relaxation.

In anger, teeth clench, facial expression changes, this arises automatically, reflexively. However, it is worth starting the questions of "self-control", "are my teeth clenched", "what does my face look like" and the facial muscles begin to relax; Breathing exercises help well: "self-massage", "singing sounds".

The exercise: "Remember an unpleasant situation and relax"

Tasks: control of muscle tension.

Instructions:

1. It is necessary to immerse yourself in the memories of the same situation, but at the same time try to control muscle tension and, if tension arises, relax.

Reflection:

1. What do you feel?
2. What sensations did you experience after relaxation?

Body-oriented exercise "Weather"

Tasks: work out positive quality for relaxation.

Instructions:

1. Participants are divided into pairs.

Some turn their backs to their partner, the first is "paper", the second is "artist". The presenter invites the “artists” to draw on the “paper” (back), first, a warm gentle wind;

Then the intensifying wind

Then rain

Heavy downpour turning into hail

Again the wind, turning into a warm sun, warming the whole earth

At the end, a gentle warm sun that warms the whole earth.

At the end of the exercise, the participants change places.

Reflection.

What do you feel?

Bottom line. Each participant expresses his opinion and talks about the sensations that appeared during the game.

Exercise: Singing sounds

Objectives: Teach yourself to relax with proper breathing.

Instructions:

1. we sit more comfortably, the back is relaxed, the hands are calmly on the knees. You can close your eyes. Let us take deep, slow breaths and when we exhale we sing the sound: a, o, y, x.

Ancient Eastern medicine says that singing sounds harmonizes the internal organs. Sound A - well relieves nervous stress, Sound O - revives the activity of the pancreas. Sound U - harmonizes excretory system... Sound X - stimulates the release of negative energy.

Reflection.

How does it feel? What do you feel?

Relaxation.

Calm music sounds. Imagined a sunny summer day.

Instruction.

Let's sit comfortably. The back is relaxed, you can close your eyes.

Relaxation text

I'm resting

I am relaxed

The whole body is resting

I don't feel any tired

I'm resting

I breathe freely and easily

I breathe evenly and calmly

The heart calms down

It beats evenly and rhythmically

Relaxed hand grips

Shoulders relaxed and lowered

I feel the heaviness of my hands

I feel pleasant warmth in my hands

Relaxed leg senses

They are motionless and heavy

I feel pleasant warmth in my legs

The whole body is relaxed

Relaxed back muscles

Relaxed abdominal muscles

Relaxed facial muscles

The forehead is smoothed

The eyelids are lowered and gently closed

The whole face is calm and relaxed

I rested

I feel fresh

I breathe deeper and more often

I feel vigor and freshness throughout my body

Stretching

I open my eyes

The body is tense like a spring

I want to get up and act

I am full of strength and vigor.

Reflection:

What do you feel?

What did you like?

What has changed in your emotional state?

What are the sensations in the body?

What is the mood?

Exercise: Compliment.

Objective: to convey the experienced positive emotions and contribute to the creation of a good atmosphere.

Instruction.

Participants in a circle compliment their neighbor. The interlocutor must show his joy and accept them. An important condition: Compliments should be genuine. On the chain until the circle is closed.

Exercise progress.

Reflection.

Did you like the compliments?

How did you feel about receiving compliments?

Homework: Improve the ability to relax muscles in stressful situations or when recalling.

Literature:

1. Dobrovich A.B. Educator about psychology and psychological communication, M., 1987
2. Semenova E.M. Emotional Resilience Training - M., 2002
3. Kartushina E.P., Romanenko T.V.-Volgograd, 2009
4. 4. Nurimanova F.K., Surganova D.K. Psychological competence of a teacher in the context of the introduction of a new generation of federal state educational standards. IRO RB, Ufa, 2012

To restore your peace of mind after stress and conflict, there are special ones that are applicable in any situation.

A person must constantly consciously monitor his level of stress, find and eliminate its causes, and reduce it. This is emotional self-regulation. This is especially true for people engaged in stressful professions with a mobile psyche.

In fact, self-regulation is understood as the ability of a person to control his psycho-emotional state... To do this, he uses the power of words, images, breathing and muscle control. Thanks to this, the following effects are achieved:

Activation of the reactivity of the psyche and the physical body;
recovery;
calming, relieving tension.

Self-regulation methods can be very diverse. They are usually grouped into:

Psychological (psychotherapy, skill development, meditation, auto-training, etc.).
physiological (dancing, sports, exercise, breathing, acupuncture, relaxation, massage, etc.);
biochemical (vitamins, drugs, dietary supplements, aromatherapy, herbal medicine, pharmacology, etc.);
physical (hardening, bath, etc.).

But this is a more scientific point of view. Among ordinary people, there is a more simplified classification system: natural and special methods. So, the natural include those that are always available to man:

Humor, smile, laughter;
reflections and memories of pleasant things;
movement to relax muscles;
contemplation of the landscape;
contemplation of flowers, viewing photographs and various pleasant things;
bathing in the sun, mentally or realistically;
stay on fresh air;
compliments, praises, etc.

Here we will look at the psychological methods of self-regulation. Their main goal is to change the built image of the situation in order to mobilize internal resources to restore the normal functioning of the psyche.

Learn the techniques for creating positive states on your own;
optimize professional activities;
normalize autonomic dysfunction and sleep;
Reduce conflict, irritability, fear, anxiety and activate thinking and memory.

A person should know different ways emotional self-regulation in order to be able to find the one that helps him the most. To do this, you need to try all the methods of self-regulation several times.

Emotional self-regulation can be classified in this way:

Positive self-hypnosis;
work with beliefs;
recreation of positive images and states;
control of the physical body;
switching attention to other objects, actions, images;
the ability to find comfort in various social situations, manage time, set goals.

In today's realities self-regulation methods must meet the following requirements:

Require no special room or equipment;
the ability to use them for personal problems;
do not take a lot of time to complete;
have no contraindications;
the ability to use them anywhere;
be understandable and accessible to everyone;
lego-digestible.

The most popular methods of emotional self-regulation are NLP methods, self-hypnosis, visualization, relaxation. The choice of a specific method depends on the requests, the skills of the trainer, personal preferences, and training conditions. Today, the most in demand are self-regulation methods that can be used in the workplace.

The following methods of switching attention are proposed:

Alternating relaxation and tension;
stress relieving toys;
coffee breaks.

Also emotional self-regulation can be achieved in the following ways:

Take a detached view of the problem - there are many other problems in the world;
remember something funny and irrelevant;
squeeze and unclench the palms of your legs strongly, imagining how stress goes away.

At the end of the working day, you must:

To sum up the results, to praise yourself for each result, for the efforts aimed at where the result was not achieved;
forget about work after crossing the threshold of the office (I am not an office worker, I am a visitor to the gym). Even if you don't manage to switch from one role to another for a long time, a short respite will already work. At this time, it is important to control your mind and prevent it from switching back to work. Try listening to music for sports, imagine how you are doing it, do some imperceptible movements, etc.

Emotional self-regulation can be carried out in a training environment or during individual work. In any case, the program includes various self-help methods. They can be conditionally divided into the following groups:

For post-stress use. They are more durable. Usually they include meditation, relaxation, and so on;
for instant use in stressful situations;
to reduce the level of pre-start anxiety when a person is in anticipation of stress.

It is always important for any leader to detect the first signs of impending stress in himself. Then picked up and launched on time ways of emotional self-regulation help prevent stressful and conflict situations.