Now the phrase has come into common use resource state, be in a resource state? And what is it? Do we need it?
What is a resource state? Here are some definitions:
Resource state (or - to be in a resource) - the presence of physical, mental and spiritual strength and energy to solve upcoming problems.
General neurological and physical experience in which a person feels his resources; a state of mind conducive to achieving a result.
To give an example with a car. When do you think your car is in a resource state? Drunk, i.e. enough fuel, repaired, i.e. healthy, clean, and then his owner goes into a resourceful state with a smile to drive this car on the road.
So, the main types of resource for a person are physical, psychological.
The physical resource state is rested, vigorous, healthy, energetic.
Psychological resource state - a state of confidence when a person feels vitality and energy, motivation and desire, the ability to complete a task.
It is wrong to discuss what is more important, physical or psychological resource: both are important.
If a person has not slept for several nights in a row, his stomach hurts and his teeth ache, it is difficult to expect good spirits from him. On the other hand, the inner feeling of success, faith in oneself is a thing of exceptional importance. With one exact phrase, you can both raise a lying person and kill a standing one: the muscles remain the same, but their user is already different.
Restoring your own resources must begin with the physical state - this is the basis of everything. And after that - be sure to do psychological state: correct self-tuning will multiply strength.
So, is it possible to create and how to create your own resource state? Not only possible, but necessary!
Method number 1.
Think of a situation in which you felt cheerful, energetic, positive. A very real and concrete situation. Think back to that situation. Look at it again with your own eyes, listen for any sounds that were there, what you felt, what you looked like, what you did. Pleasant feelings will also return. Our brain reacts to the memory of an event in the same way that it reacts to a real event. A melody, a photograph, a smell can bring you back to the past experience again. This is the strength lucky mascots. They are anchors for warm experiences in the past and therefore the person re-experiences that warmth in the present. They work not by magic, but by association. Whatever that resource state is, if you had even a glimpse or faint hint of it in the past, you can bring it into the present.
Create an anchor for this pleasurable experience so that you can bring it into the present at any time you need. It is best to use something that is naturally associated with this memory: a picture, a melody - a kind of reminder. If you don't have anything like that, create an association. Stop at the anchor you like. And every time you see it, mentally go back to the past, relive this experience, go inside it and restore the emotions associated with it.
Setting anchors takes practice, but by repeating these steps for a few days, you will come to the point that the association will play out naturally and automatically, and you will no longer need to consciously think about that experience. When you use anchors, your state will be returned to you.
Method number 2.
And again we return to the past experience. Recall again some situation in which you felt cheerful, energetic, positive. A very real and concrete situation. What gave you strength there? And write it down for yourself. Return to the real reality and ask the question: when I am in a resource state, what am I? Write everything down. Now let's move on to the next step. Next to the list, write down what you can do to get it. Choose the most relevant ones, those that bring you the greatest contribution to your resource state and add them to your daily plan! And act!
This will help you not to waste your body's strength to the point of exhaustion, and then not know what to do to replenish it, but to move systematically and with pleasure, and your body will thank you so much, and your goals will be achieved easier and with inspiration!
Many of you will probably ask:
And, in fact, why create it?
And what is a resource state?
In today's fast-paced world, at the pace at which we exist, it happens when you feel some kind of de-energization, your strength goes somewhere, the desire to do something disappears, apathy and indifference set in. Or, conversely, you become irritable, insecure, picky. Various ailments and ailments pop up, negative memories, dissatisfaction arises.
Familiar?
But you really want to be energetic, feel cheerful, confident, effective!
And this is the state that we call resource!
From point of view energy state, this is a certain reserve of energy that allows you to achieve your goals easily and quickly.
Psychologists define two resource states of a person:
A physical resource is the state of a rested, vigorous, healthy, energetic person.
Psychological resource is a state of confidence when a person feels vitality, motivation and desire for action.
And, of course, everything is important here.
The question arises: how to create this resource state in order to feel in the sensation of “flow”?
Everyone has their own concept of a resource state.
For some, this is a state of inspiration, flight, drive.
And someone needs full concentration on the task at hand.
It depends on your activity, on your character.
But in any case, you need useful things for your body, mind and emotional sphere, as a source of energy for a resource state.
1. A moment of awareness.
First of all, you should have a need to form your resource state.
2. Physical condition.
Without it, the strength of the spirit will not be as healthy, as the saying goes, "In healthy body– a healthy Spirit!”
Think about what you are doing in order to maintain the vigor and tone of your body?
Do you lie in bed for a long time on the weekends? or do gymnastics and take a cool shower?
Are you lounging on the couch with a book? Or do you walk before bed?
Do you go to the gym or get a massage?
Where do you draw strength for your body?
Having answered these questions, it immediately becomes clear - where is it, this is the desired physical resource, this is the resource state that gives you vitality, where you can draw it from.
3. Psychological state.
This is where creativity, motivation, an inner sense of success and self-confidence are needed!
Are you in a bad mood? - listen to music, take a walk, watch your favorite comedy
Sing, draw, dance, do energy and breathing exercises.
Communicate with children and pets.
Do what brings you pleasure!
THREE Ways to enter the resource state
1. Creating a state in meditation
20 minutes of meditation daily will fill and support your energy levels to meet your challenges in everyday life.
If static techniques do not help you relax and move into a new state, use dynamic ones. They are very effective in relieving stress.
2. Extracting a resource state from your past experience
Our brain reacts to the memory of an event in the same way that it reacts to a real event. Meeting friends and remembering positive ones, interesting moments lived by you will return to you the state that you can use to replenish your resource. Any event, melody, photograph, picture, smell, where you felt energetic, positive, can bring you back to the past experience. In addition, the resource state can be found using the experience of past lives.
3. Modeling the resource state
Modeling is very helpful in transforming your state. You can watch other people do something successfully and realize that you can do it just as well or better.
And do it!
The main thing in these techniques is anchoring your resource state,
Those. performance simple actions, during which you remember and again live this state. Thus, you can manage your emotional mood in any situation.
Learn to "anchor" your resource state and at the right time just remember and fill it up again and again. With a certain training, this will become a habit and it will not take you much effort to replenish your resource, which you have already created once.
PS. If you are at the moment of a conscious decision to form your resource state, then an express course “Create in the flow!” has been created to help you, where you can quickly replenish your resource.
This course is one of the sources of energy for the resource state!
Three lessons of meditation, living in the joy of creation and expressing yourself through drawing will not only help you enter a resourceful state, but also teach
Find the necessary resource state
Enter the required resource state by own will
Enter the resource state at any time
Form your own resource state
You will learn not only what a resource state is, but also learn how to model it yourself.
You will feel a surge of strength, an energy boost, a desire to create and act in all areas of life! You will create your own masterpieces!
The results will pleasantly surprise you!
And, no matter how trite it sounds, you will change - the world around you will change!
If you find a resource not in the outside world, but within yourself, you no longer need someone or something. Everything you need is already inside you.
Get started! Create your own resource state!
Vera Knyazeva http://knyazevavera.ru/
What is a resource state?
The resource state is not only the physical state but also thoughts, emotions, feelings. This is a harmonious, balanced, light state. This is flow, energy, inspiration, inspiration, trust, efficiency, speed, endurance, beauty. These are internal resources. The state of the body, mind and soul.
For me it looks like this.
- Body: energetic, toned, healthy, light, active, hardy, beautiful.
- Mind: efficient, proactive, fast, positive thinking, creative, flexible.
- Soul: I believe in myself, I believe in others, I trust the Universe, loving, inspired, inspired, the soul sings.
What actions give me a resource?
- For body - good dream, training, walking, dancing, drinking regimen, good nutrition.
- For the mind - learning new things, reading developmental literature, coaching sessions with clients, the embodiment of new ideas.
- For the soul - meditation, gratitude, breathing techniques, affirmations, successful coaching sessions, personal success.
There is one important nuance, the action that gives the resource must be liked.
External resources
In addition to internal resources, there are also external resources. External resources are optional. It can be - money, time, people, information, places. They can both give a resource and take it away.
For example, communication with a child, if it is easy, a pleasure, it gives a resource. If it is difficult for you to communicate with a child, he is capricious, not obedient, does not make contact, this will take your energy, and hence the resource. Money, their presence can give a resource, their absence can take away. Time, the presence of time gives a resource, its lack takes away.
Who or what is helping you to be in the resource today?
If there are people in your environment whose communication “sucks” your energy, try to reduce this communication to the maximum. If possible, stop talking altogether. If not, come up with your own communication strategy that will allow you to save your energy, and not drain it.
Needs
In addition to resources, there are other needs. Needs are different and on several levels. Satisfying our needs, we become a person who is able to give. Thus, taking care of ourselves is our first obligation to humanity.
Needs change and become more complex as the individual develops. When the primary needs, physiological, and the need for security are satisfied, then we can think about love and respect, about developing ourselves as a person, about harmony and beauty, and also about realizing our goals. When we develop and satisfy our needs, we create a resource state for ourselves.
When at the session my coach and I worked through my wheel of balance of needs, it became clear what supports me and what pulls the resource. Pulling up the “pulling” spheres, we create for ourselves more resource, which means more supporting spheres. More achievements, more development, more results in life.
P.S. Once again, many thanks to Yulia Borovik for this course!
Management of internal states (techniques for managing thinking, emotions, behavior)
1. What are internal states and why should they be managed?
Assessing each other, we often use characterological adjectives: confident, purposeful, depressed, restless, strong-willed, etc. With the help of these words, we describe both character traits and qualities that a person showed in a certain situation (he was persistent, obsessive, talkative, etc.). We show some qualities situationally (a very calm person in a conflict situation can show aggressiveness, which he rarely shows in the rest of his life), the same qualities that we show constantly are the basis of our character. Further in the text, under the term "internal states" we will understand some internal program of a person's work, which guarantees a certain, qualitative manner of behavior. With different internal states, we will behave in completely different ways in the same situations and, accordingly, get completely different results, both suiting us and not suiting us. Thus:
Internal states determine our behavior in the current situation.
Therefore, the question is important: who will manage our internal state, we or the environment. Remember for what purpose Ostap Bender sent idiotic, at first glance, telegrams to the underground millionaire Koreiko (load oranges in barrels, signature: the Karamazov brothers). As Ostap said, the client should feel insecure, after that it will be easier to negotiate with him. And it was an attempt to influence the inner (for starters) state of the underground millionaire, to undermine his confidence. Canadian wholesale agents and gypsies do the same - inducing trance states on clients. The main goal of any influence on us is to change your internal state, attitude to the situation and move us to certain actions. And we ourselves do the same when we strive to influence the opinion and behavior of another person.
The resolution of the conflict depends, first of all, on whether the participants manage their own state. For if we are in a state of anger and irritation, or depression and suspicion, even an invited mediator will not be able to resolve the conflict. It will not succeed until the participants in the conflict change their state to something more constructive.
The head cannot strategically manage the enterprise, being in a state of "stuck turnover". In this state, the manager is trying to finally eliminate the turnover in order to engage in strategy. But it's not real. You must first deal with the strategy, then the "turnover" will be structured, become manageable and stop managing the leader (they will no longer eat him). From the state of “immersion in business” it is necessary to “emerge” and enter the state of “strategic management” (think for yourself which is easier: to determine the right path while in the forest or at an altitude of 500 meters above the forest?).
No matter how much you try to act more effectively, but if you are in an inadequate state, your efforts will not lead to success.
It is necessary to change the state - and then completely new strategies of action will appear. Quite often, we use well-known means to change our own states: going out into nature, watching a movie or going to visit, drinking alcohol (for relaxation) or going to the kitchen in a situation of anxiety. Yes, this is a way to correct the state, but at the same time we depend on external funds. To ensure its own independence, it would be useful to be able to directly influence the state.
If you think that your internal state is a consequence of the current situation, this is a sign that the internal state of the “victim” is working inside you.
The thought that the situation affects you is nothing more than a thought. Only the question arises: how useful is this thought? Does it give you the opportunity to be active in building your desired future? Of course not. Since this thought is a manifestation of our own internal state of "victim".
In each state, we perceive and evaluate the environment and ourselves in completely different ways (remember: in a depressed state, the whole world seems terrible, and in a state of love, the same world looks completely different). So, our internal states are certain programs of perception, thinking and action. Both the results that we achieve and the relationships that develop in our lives largely depend on how our state is adequate to our goals (intentions) and the current situation. Because of this, the ability to manage internal states is an extremely important skill for any of us.
It is useful to be able to change internal states like music discs, or programs in a computer. Choose the state that is necessary for you, and not the one in which others want to introduce you. So, our main task is to create an internal control center. There are two sources of influence on our internal state:
our personal will
situation (foreign will)
If you are not in control of your own state, then someone else is in control of it.
The ability to manage the internal state consists of the following components:
Ability to diagnose an existing condition
Be able to transform limiting states
Know how to enter resource states
Know how to keep a state
The presence of this knowledge and skills makes it possible not only to resist external influences (protection), but also to use external influences to achieve their goals (psychological aikido).
The technology offered to you is applicable in a variety of contexts: business, creativity, family relationships etc. Besides, this technology is the basis of more complex techniques that will be offered to you later.
2. How do states manifest themselves?
"Internal" description of states
States are represented within us through sights, sensations, sounds, smells, and tastes (the so-called modalities of inner experience). That is, internal states can somehow look, feel, sound, and even taste and smell. To work with internal states, the first three modalities are sufficient. Wherein Special attention should be given to internal sensations, since they are manifested through physical sensations, they are localized in the body, that is, they are closest to actions.
Description examples different states:
the state of anxiety is felt as something pressing or vibrating in the solar plexus area, looks like something dark or dirty and sounds alarming;
the state of excitement and aggression is felt as burning in the whole body or in the head and chest area, looks like something in red tones, and in sound is close to the hardest rock;
doubt, indecision is felt as a kind of bifurcation, stirring sensations in the chest (“doubt worm”), a feeling of loss of balance, several chaotic mixed images, and it sounds rather disharmonious
decisiveness - a feeling of density and fullness in the chest, bright light colors, contrasting, clear images, sounds like a march.
You may recall that we make many decisions based on internal feelings (trust or distrust in partners, projects are realistic, etc.) and only then we explain this with the help of logical arguments, and sometimes we say without explanation: “I feel this way…” . This is commonly referred to as intuition. The ability to navigate internal signals is a valuable ability, but you can learn it yourself. By the way, psychic literally translates as supersensitive.
"External" description of states
Our internal states manifest outwardly through our body (nonverbal channel) and our voice (paraverbal channel).
Body. Each internal state manifests itself in a certain bodily pattern. For example:
the state of confidence is associated with straightened shoulders and a straightened back, a raised head and a look straight ahead (remember the advice: keep your head up), movements are distinct and complete, breathing is even, peripheral vision works (like driving, when you see everything around);
the state of uncertainty is manifested in a bent back, the head is squeezed between the shoulders, the movements are twitchy, unfinished, the breathing is arrhythmic, constricted, the gaze is shifting, the vision is central.
Knowing these descriptions, it is already possible to regulate one's own state, simply by changing the posture of the body, movements, head position, breathing, rhythm of movements. It is impossible to experience deep depression when you look up and dangle your legs while sitting on a table. It is also impossible to plan for the future of your company while sitting bent over, arms crossed and staring blankly at the floor.
Voice. Also, our internal state is manifested in the features of the sound of our voice:
uncertainty - a trembling voice, confused speech;
hysteria - high tone of voice, high speed;
suggestion - slow speech, low semitones, clearly pronounced words.
It is important to remember that internal states will always manifest outwardly through non-verbal and paraverbal channels. And it will not be what you want, but what really is.
Your condition, even if you do not want it, affects the condition of others, even if they do not want it
People around us feel our condition, and this will affect how they treat us. If we understand this process, then we can influence others through the regulation of our own state, thereby provoking certain changes in their state: in order for a person to be confident in me, I must be confident myself. And if I am not aware of this connection, then it means:
that I do not control my own impact on others (my insecurity can provoke others' insecurity in me, my irritation can annoy others and this will further increase my irritation - it turns out vicious circle)
that I do not control the impact that the internal state of another person has on me (the goodwill of the other person causes the same state in me, but behind the apparent goodwill of the other person, there may be a completely different kind of intention)
3. Resource and constraint states
We will call limiting states those states that prevent us from being effective in a certain context. We will call resource states those internal states that increase our efficiency in the same context. These can be contexts of negotiation, crisis situations, meetings, communication in the family, communication with subordinates, etc. Let's take as an example a situation of conflict between partners or spouses, that is, people oriented towards joint activities (or even life). To determine my typical limiting state, it is necessary to recall those conflict situations where I failed to positively resolve the conflict. In order to determine the resource state, I need to remember those situations where I effectively resolved the conflict and remember how I felt in the process of resolving the conflict. So, you need to remember your own state and answer the following questions:
What do I feel in this state, and where in the body is this sensation located; if it had a color, what color would it be; what sounds, voice, melodies it would be associated with (perhaps you will have taste or olfactory associations)
What is the posture of the body and what movements are characteristic of this condition (shoulders, back, direction of gaze, gestures, etc.)? What type of breathing is present in this state (frequency, upper - middle - lower, rhythm, depth)?
Is vision and hearing central (fixed on something specific) or peripheral (perceiving the situation in volume)?
What is the volume, speed and tone of my speech?
Who do I feel like, how would I answer the question “Who am I?”, or what would an outsider say about me (what role does he think I play)? Role examples: winner, victim, etc.
What thoughts do I have in this state?
What is the name of this state in one word?
As an example, the description of the bounding state:
Sensation of burning on the face and in the chest, like a bubbling volcano, all these are fiery colors, sounds: a roar and a loud noise;
Leaned forward, the muscles of the body are tense, as at the start, sharp movements of the hands, breathing with a delay after inhalation
Vision is concentrated on the face of the opponent, hearing is concentrated on his voice and specific unpleasant words that were said earlier, everything around is not perceived
The voice is loud, the speech is fast, confused, the tone is high
Who am I? - angry beast, volcano
Aggression
Another limiting state:
Feeling of inconvenience, discomfort, everything is dark, viscous, gloomy music
Hunched over, head down, arms hanging, breath choked
I see nothing and hear an annoyed voice
Speech is slurred
Who am I? - Crushed Rag
depression
It must be remembered that limiting states will not necessarily have a negative emotional connotation, for example, the state of "hovering in the clouds" in itself is not unpleasant, but leads to serious problems if we enter this state not on the beach, but during serious negotiations.
The resource state might have the following description:
Feeling of calmness and confidence in the whole body, relaxation, physical and mental concentration
Collected and relaxed posture, breathing is even, medium in depth
Peripheral vision and hearing: I see not only the opponent, but everything around us, I hear not only him, but also my own voice
Speech is not loud, calm, confident
Who am I? - self-confident and able to negotiate
Calmness and confidence
In some conflict situations, aggression may be the best resource state. If this is a conflict between partners, then aggression is more likely to be a limiting state.
Now we have a description of the limiting and resource state in a certain context (in this case, conflict situations). If you do this research for your particular case, you will be convinced that the found resource and limiting states are typical for you in this context. That is, all problems and successes arise precisely in the presence of these states. So instead of thinking about efficiency various options behavior in a conflict and try to test them all in practice, it is easier to work out your typical limiting states and learn how to use resource states. It will take less time and will radically change your behavior in the conflict.
If you did this exercise to create a description of the resource and limiting state, then you have gained a good experience of entering each state of your own free will. After all, in order to describe it, you had to relive it, maybe not in full force, but still ... And this means that you, at your own request, can enter a resourceful and limiting state. And if you can go in, then you can go out.
4. Technique of rapid state regulation
State regulation consists of two steps:
1) Leaving the limiting state (resetting the limiting state).
Make a few intense physical movements, shake yourself, as if throwing off that "bodily pattern" that is characteristic of this state; tune in to the state inside you, imagine how it looks and where it is located inside you, and exhale it (repeat exhalation with visualization several times);
2) Entering the resource state.
Reproduce that "bodily pattern" that is characteristic of the resource state; visualize the resource state in front of you (how it would look if it were located in front of you) and while inhaling, imagine how you draw it into yourself - after a while you will feel how your state began to change in the desired direction.
You now have a quick and easy technique for regulating your own state.
What we did in the example conflict situations, can be applied to any other contexts. For example, to explore the strategies (states) of decision-making by the manager and dramatically increase the efficiency of this process. The same can be done with staff motivation strategies, negotiation strategies, sales strategies, money strategies, relationship building strategies, etc.
5. Transformation of a limiting state into a resource state
The technique described above is good for quick regulation of the state. But at the same time, a limiting state may appear in your life from time to time. But now you are armed against it. To achieve deeper and more stable changes, it is necessary to transform the limiting state into a resource state, that is, to recharge it. In order to transform the limiting state, you need to remember:
Behind every limiting state is a positive intention.
This rule is useful not only in relation to oneself, one's states, but also to the behavior and state of other people. It is only on the assumption that there is a deep positive intention behind all behavior that confrontation can be ended and cooperation can be achieved. For example: the positive intention of fear is to protect us from trouble, that is, to maintain a state of security; the positive intention of aggression is to overcome obstacles, achieve a goal and get rid of failure, etc. Thus, behind every limiting state is a positive intention (state). And if you experience that positive intention (state) that is behind the limiting state, then this limiting state itself begins to change.
So we know the positive intent of the limiting state:
for aggression, it is the desire to achieve a valuable result for me;
depression, guilt - behind depression is submission, taking responsibility for oneself.
Thus, we already have somewhat more positive states. Now we can ask ourselves the question: what is missing in these new positive states in order to effectively resolve the conflict. In the first case (former aggression), I am focused on achieving my own interests and do not take into account the interests of the other side at all. That is, there is not enough such a state as "attention to the interests of the other side." You can remember when in your life there was a similar condition and make a description of it. Now, with access to the "self-interested" and "other side's interests" states, we can create a new state, a new strategy, a new skill for the negotiation process. It is created by combining two states, if, of course, you realize the value of both of them for yourself. In order to connect two states, it is necessary to visualize each of them in front of you, so that one is located on the left, the other on the right, and, realizing the value of both of these states for yourself, draw them in with a breath, allowing them to mix and interact with each other until until a new state occurs. It will be a state (and a behavioral strategy) focused on satisfying both my interests and the interests of the other side. And this state will be extremely effective for negotiating and resolving conflicts. That is, by transforming the limiting state, we got a new powerful resource state. In order to understand the power of the process, it must be done for yourself. This technique makes it possible for a short time transform their own limiting strategies in any context, thereby increasing the effectiveness of their own activities, correcting their own character, adjusting relationships with other people.
The new resource state obtained during the transformation can be further strengthened. To do this, it is simply necessary to perform the procedure of combining the transformed state with the resource state that we determined at the very beginning of our path (in our example, it was a state of calm and confidence). With the help of words it is difficult to describe the whole process of transformation and the creation of a new state, it must be experienced. Often such powerful states are born, and at the same time completely new to a person, that changes in life become apparent the next day.
If a new internal state has arisen in you, then the situation around you will definitely change.
6. Closing metaphor
So, we have gone through the stages of control technique and transformation of our own state. This is the basic technique of a whole series focused on self-efficacy management. This procedure allows you to get rid of limiting forms of behavior and form new skills and strategies, like a constructor. Each of us has many different states in his arsenal. And each of these states has a positive intention for us. It is important to be able to manage all these states so that they bring the benefit they are oriented towards, not interfering with each other, but helping. The musicians in the orchestra, if they all start playing at the same time without a conductor, will produce a nightmarish cacophony. And the same musicians, with the same instruments and with the same score under the direction of a conductor, can play a wonderful piece.