Chronic emotional tension. Diagnosis of psycho-emotional tension

Methods for removing psycho-emotional voltage

Experience shows that an effective means of preventing tension, preventing professional burnout syndrome is the use of ways to self-regulation and restore itself. This is a kind of safety equipment for specialists who have numerous and intensive contacts with people during their professional activities. These technicians were used and used now in working with educators during interactive classes in TMK, MBOU SOSH No. 56, during individual and group work with clients. The information presented in this article enters the information block of the program "Prevention of emotional burnout of teachers" and into practice on the organism self-regulation.

Natural methods of regulation of the body and self-regulation

The nature of man is such that he is committed to comfort, to eliminate unpleasant sensations, without thinking about it, not knowing what scientific words is called. These are natural regulation methods that include themselves, spontaneously.

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

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

laughter, smile, humor;

reflections on good, pleasant,

various movements of the type of sipping, muscle relaxation;

observation of the landscape outside the window;

viewing colors indoors, photos, other pleasant or expensive for the person of things;

mental appeal to the highest forces (God, the Universe, the Great Idea);

swimming (real or mental) in sunlight;

inhalation of fresh air:

reading poems;

saying praise, compliments to someone just like that.

Try to ask yourself questions:

What helps you raise the mood, switch?

What can I use from the above?

Mentally, and better on paper, make a list of these methods. Think some of them you can use consciously when you feel tensions or fatigue.

Unfortunately, such funds can not, as a rule, use at work, directly at the moment when a stressful situation arose or fatigue has accumulated. Are there any techniques that can be used during operation? Yes.

To begin with, it is important to understand what natural mechanisms for the removal of voltage and discharge, the increase in the tone you own; realize them; Go from the spontaneous use of natural ways to regulate to conscious in order to manage your condition.

Specialists involved in the problem of regulating emotional states, neuropsychic tensions, to manage them use special techniques consciously. It is them that is called the methods of self-regulation, or methods of self-formation, emphasizing the active participation of man.

Self-regulation is the management of its psycho-emotional state, achieved by the impact of man on itself with the help of words, mental images, muscle tone and breathing.

Thus, self-regulation can be carried out with the help of four fixed assets used separately or in various combinations.

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

effect of calm (elimination of emotional tensions);

recovery effect (weakening the manifestations of fatigue);

effect of activation (increase in psycho-physiological reactivity).

Timely self-regulation acts as a peculiar psychohydic agent, preventing the accumulation of residual overvoltage phenomenon, contributing to the completeness of the restoration of forces, normalizing the emotional background of activities, as well as reinforcing the mobilization of the body's resources.

Bank of methods of self-regulation

1. Methods associated with breathing control

Breathing, his rhythm, is subject to all other life rhythms of our body.

Breathing plays in our mental life not the last role. The development of his breathing, its mechanisms is one of the paths that can cope with psychological problems and neurosis. Conscious respiratory control is one of the most ancient ways to combat stress and other psychological loads.

Breathing management is an effective means of influence on muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of abdominal muscles) lowers the excitability of nerve centers, contributes to muscle relaxation, that is, relaxation. Frequent (breast) breathing, on the contrary, provides a high level of body activity, maintains neuropsychic tension.

Proper breathing is a mood on the rhythm and emotions of thinking. You probably noticed about how much emotional state, the rhythm of emotions, changes our breath. Remember how it changed when you were excited when you expected the result of some important process for you. And how did you breathe when you learned some nice news?

Every time there is a special drawing of breathing corresponding to your emotional state. If you are excited - your breath is superficially and rapidly. If you are calm - it is slow and deep.

There is also an inverse dependence. In a difficult time for you, an emotionally tense moment, when breathing breaks down and the heart beats somewhere in the throat, you can calm yourself with help, right, breathing. To cope with your emotions will help you evenly and slow breathing. Sare as if you breathe, being in a state of deep peace.

To speed up the process, you need to keep the drawing of calm breathing, slightly increase the depth of breathing and its intensity.

In the same way, changing the rhythm of breathing, you can go from a relaxed calm condition to more active, vigorous. That is, changing the drawing of breathing, we can translate ourselves to any emotional state.

Of course, to secure this skill, it is necessary to consciously work out these transitions from one state to another. Practice, leveling irritation and aggression with a level, slow and deep breathing. And finally, feeling the decline of the forces while in the state of apathy, change the drawing of the breath, bringing it at what distinguishes the actively working person.

How to do it? Try when you are annoyed or angry, make up the way a man breathes, who barely woke up. Imagine that you are in bed, just you have dreamed of a pleasant calm dream. Here you woke up, and your breath is slow and calmly. Ten breath breathing, carefully tracking the accuracy of breathing just awakened a person (at the same time increase the depth and intensity of breathing, while retaining its drawing!). There will be no trace of negative emotions.

Breathing can change not only emotions. It strongly affects the thought, and hence the entire body. Breathing is associated with thinking and concentration, more precisely with intelligent rhythm. Having learned to breathe correctly, you can significantly improve your mental abilities. It is important to learn to breathe normally and control this process. Controlling the process of breathing, it is not necessary to cry. But when you are experiencing emotional discomfort, just check how you breathe. And if you find out that something is not in order and breathing is not adjusted if it is frequent, superficial and ineffective (i.e., not satisfying your requests), then take measures.

With natural and full breathing, the body takes a characteristic posture. On the breath of the head slips back, the shoulders are served forward and up, the stomach is drawn, the pelvis put forward forward, and the legs are moving away by themselves. With exhalation, all the indicated parts of the body move in the opposite direction, as if the person is preparing to be grouped, but not grouped. All this is possible only if you give the process of breathing, which I have been from the bottom of my heart, because in natural breathing there are many resources for our mental and even physical well-being.

Mastering natural breathing. Try to make the most complete breath with the participation of intercostal muscles, muscles of the upper shoulder belt and press. Implement the same deep exhalation. "Dodic-thread" the remaining air of two or three adhesives; Total 3-4 consecutive exhalations without inhalations. After a 3-5 second pause again try to breathe as much as possible. If necessary, spend this complex 3-7 times. Focus on the result, you must feel that your breathing has become free and complete. You should also feel that all three muscle groups (intercostal muscles, the muscles of the shoulder belt and the press) work coordinated, helping each other in ensuring breathing.

Check full breathing. In order to make sure that your breath is really complete, strain and keep the voltage for the longer possible time. Then make 2-3 deep spontaneous inhales and exhalations. Additionally, make sure that you do not interfere with any muscle blocks (a sense of muscular voltage in one of three areas: chest, shoulders, press). If you are defined by some kind of muscle, block, get rid of it with an additional voltage of this muscle group according to the corresponding scheme.

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

If you have a sense of alarm, immersed in here and now, concentrate on your breathing. Feel only your breath. Sit with a straightened back and consider your breathing: once - when inhaling, two - with exhalation, three - with a new breath, four with a new exhale and so on. Continue only to ten, because with large numbers the respiratory account is complicated. Go away two or three such cycles. Acrove on each account. Pretend to pay your attention alone, just two, it is three, etc. Invest yourself in every number, follow your breath, behind your breath, exhale, pause. Pay attention to those obstacles that do not allow you to breathe in a complete measure, and eliminate them. In the process of breathing, feel the currents that occur in the body under its impact.

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

This exercise should not be performed before work requiring high activity. It has a pronounced soothing effect, so it can be effectively before bedtime, if there are difficulties with falling asleep.

In order to raise a common tone, to collect the forces, the alternation of the phase of breathing should be as follows: inhale - exhalation - breathing delay for 5 seconds. Watch out for the result, on it orient. It is possible to increase the duration of the respiratory phases (each separately), but not much. Exercise should be carefully.

For emergency activation of internal resources: inhale must be less actively, and exhaling - forced, sufficiently sharply, with artificially created difficulty. Sit with a straight back, take your shoulders a little further, make a calm inhale for 3 seconds and exhale with power for six. Create a tension of the muscles of the language and larynx for resistance to passing air. Simultaneously with exhale, strain the muscles of the hands, chest and abdomen. More than 5-6 breaths should not be done.

2. Methods associated with the control of muscle tone, movement.

Under the influence of mental loads, muscle clamps arise, tension. The ability to relax them allows you to remove neuropsychic tensions, quickly restore forces.

How to do it?

It is said that wedge wedge is embroodble. And we do in this way. To achieve complete relaxation, you need to strain, as much as possible.

What do we have to do? First we will learn to consistently strain every group of muscles. After that, it will be necessary to master their simultaneous tension, and then we will talk about relaxation. Ready? Then let's start.

To fully relax, it is necessary to strain all groups of muscles: brushes - forearms - shoulders and yadplates - blades - face - Neck - Press - buttocks - crotch - hips - legs - feet.

So, learn to relax.

1. Go down the left hand in the fist so much as you can. If you squeeze your hand well, you can see that the knuckles of the fingers turned. If you now slowly smoke a fist, you will feel good how the muscles relax. It must be done with the rest of the muscles.

2. Socket the left hand in the elbow and strain the left biceps so that it become as convex as possible. Then completely relax the muscles. Let the hand hangs freely along the body.

3.Relax in the same way right hand.

4. Screw the muscles of the left moan. Bend your fingers into your feet. After feeling enough strong stress of the muscles of the foot, let it relax.

5. Screw the leg muscles. Touch your hand to them - and you will feel how the muscles are gradually becoming more hard. Pull the sock to strain the muscles better. Then relax them.

6. Put the foot and push it with one fear of yourself. You will feel that the muscles of the front of the thigh stiffen; They must be solid to the most hip joint.

7. It is the same to do with the muscles of another leg.

8.Clit to the whole body, pull up, reducing the muscles of the buttocks. Then relax the muscles.

9. Strain the abdominal muscles. Try to draw your stomach as stronger as possible. Now they relax sharply and allow yourself? Blind?.

10.Deep a deep breath and try to keep it as long as possible, straining the muscles of the chest. Then exhale.

11.Frave the shoulders and take them further back, then quickly twist them forward. Finally, lift them as high as possible. Try to keep your head motionless and try to get your shoulders ears. Most likely, you will not be able to do this, but at least try. Then relax and lower your shoulders.

13.tere relaxing the neck muscles. Tilt your head forward, then turn it first to the left, then right. Wrap your head back as far as possible. Relax neck muscles. Put the neck to make sure the muscles are really relaxed.

14.Dress your eyebrows up, then lower them. Do it several times, making sure that you feel like the facial muscles every time they strain. Then relax these muscles.

15. Cold eyes as stronger as possible. Imagine that someone tries to make you break up the eyelids and open your eyes. Hold them tightly compressed. Then, not opening up, relax the muscles of the face.

16. More a few circular movements of the lower jaw. Creep your teeth. Farm forehead. Smile as wide as possible. Relax all facial muscles. During the execution of these exercises, breathe slowly, deeply and smoothly. As you relax, try to breathe as much as possible.

In a well-relaxed muscle, you will feel the appearance of heat and pleasant severity. If the clip cannot be removed, especially on the face, try to smooth it with the help of light self-massage with the circular movements of your fingers (you can do grimaces - surprise, joy, etc.).

Relaxing in the ability to relax every group of muscles alternately, go to the next stage. Strain all muscle groups at the same time and in this position, create a maximum voltage. Mentally consider up to 10, concentrating not on the score, but on tension. On account 10 sharply relax, lean back and make a deep, calm breath. If necessary (determined by yourself), you can make an additional 2-3 deep breath. Relax for a minute. The exercise should be repeated at least 7-10 times a day until you learn how to quickly and fully relax without prior voltage.

This exercise must be used whenever anxiety appears as a means of first and emergency care. As well as during the attacks of internal stiffness, a sense of omble and under stress. And best practicing him daily. The ability to relax will certainly have to enter your life. Moreover, the overwhelming part of the time is better to spend in this state than in voltage.

Warning

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

If there are muscle pain, not related to one or another chronic disease, make yourself a massage and continue classes in the same mode.

It is likely that chronic muscle tension in some sections of your body are higher than in others. For example, if you are more suffering from anxiety, most likely you are harder to relax your shoulders, neck muscles and lower extremities. If in everyday life you have to hold back irritation and aggression, then pay special attention to the cheekbones, the tension of the hands and the muscles of the back.

It's not enough to learn to relax. It is necessary, firstly, be able to arbitrarily, if desired, enter this pleasant and, of course, the useful state of physical relaxation; secondly, do not forget to tone your muscles before loading; And finally, make relaxation natural for itself.

3. Methods associated with the influence of the word

It is known that the word can kill, the word can save. The second signal system is the highest regulator of human behavior. The verbal impact involves a conscious self-sustainment mechanism, there is a direct impact on the psycho-physiological functions of the body.

The remarkable means of self-regulation are formula-mood. Formula-mood is positive, i.e. the statement we need. It looks like a white paint, which covers a dirty spot from above. If it will close everything a stain with a thick layer, then the dirt will not be visible - it will disappear, and the sheet will be clean again. As a result, in our life there will be no problems caused by our erroneous belief. The thicker layer of paint, the more reliable we are protected from the emergence of our erroneous beliefs. If the layer of paint is thin, then the stain can sharpen through it and spoil our life again. That is why the formula-mood needs to be repeated long and as emotionally emotionally. The time and energy invested in them is proportional to the amount of paint that will cover a dirty spot.

When you first pronounce the formulas, you may seem like this method is hopeless. Imagine that you planted seed. It first germinates, then hesitates the roots, and only after that the sprout makes his way out. There should be time so that the sprout turn into an adult plant. Similarly, with mold formulas. Be patient.

In order to get rid of erroneous beliefs and idealization, it is necessary using self-program techniques to displace them from consciousness and replace positive and useful statements.

Options for working with formulas to rewrite your hands at least 100 times. You can rewrite no more than 5 times a day, so it will take about a month.

To memorize positive statements (or record on paper and carry with you) and mentally repeat them. Total repetition time - 3-5 hours total. It is very effective to record on the cassette of the formulas uttered by you. Listen to them before bedtime. Staff your new positive formulas in any way available for you: in your thoughts, in your conversations with yourself or others, using blog entries.

Remember the rule - the formulation of self-sufficiency is built in the form of simple and brief statements with a positive orientation (without a particle "not").

Self-like. This is a short, tearing order made by yourself. Apply the self when you are convinced that it is necessary to behave in a certain way, but you are experiencing difficulties. Talking calmly! Silent, do not succumb to provocation! - It helps to restrain emotions, behave adequately, comply with the requirements of ethics and rules of work.

Formulate the self.

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

Self-programming. In many situations, it is advisable to look back, remember about your successes in a similar position. Past successes tell a person about his capabilities, about hidden reserves in spiritual, intellectual, volitional spheres and instill confidence in their abilities. Remember the situation when you coped with similar difficulties.

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

"It is today that I will succeed"; "It is today that I will be the most calm and weathered"; "It is today that I will be resourceful and confident"; "I am pleased to talk a calm and confident voice, show a sample of excerpts and self-control."

Mentally repeat it several times.

Self-binding (self-perturbation). People often do not receive a positive assessment of their behavior from. This, especially in situations of increased neuropsychiatric loads, one of the reasons for increasing nervousness, irritation. Therefore, it is important to encourage yourself.

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

mentally speaking: well done!, smart!, Great happened!.

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

4. Methods associated with the use of images

The use of images is associated with the active impact on the central nervous system of senses and representations. Many of our positive sensations, observations, we do not remember impressions, but if you awaken memories and images, with them related, then you can survive them again and even strengthen. And if we actually impact the word to consciousness, then images, imagination discover our access to powerful subconscious reserves of the psyche.

To use images for self-regulation:

Specially remember situations, events in which you felt comfortable, relaxed, calmly, are your resource situations.

Do it in the three main modalities inherent in a person. For this remember:

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

2) Hearing images (what sounds you hear: bird singing, murmur stream, rain noise, music);

3) Feeling in the body (what you feel: warm sunlight on your face, splashing water, smell of blooming apple trees, strawberry taste).

When feeling tension, fatigue:

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

2) breathe slowly and deep;

3) Remember one of your resource situations;

4) live it again, remembering all those who accompany her visual, auditory and bodily sensations:

5) Stay within this situation for several minutes;

6) Open your eyes and return to work.

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

Psychologist teacher

Emotionally rich and sometimes psychotrambulating situations arising in extreme military professional activities are able to cause both a state of positive combat excitement, "combat readiness", mobilizing functional reserves, allowing to act more efficiently and negative states. Among the latest most typical states of "combat fever" and "combat apathy". The "combat fever" is characterized by excessive and inadequate activity with hasty decisions, a large number of erroneous actions, inability to focus on the problem being solved, external fussiness, sometimes accompanied by bravada, dismissed courage. Including activity in a state of combat fever often processes overexcitation and in "combat apathy", associated with a pronounced passivity, a sense of doom, the inability to make the necessary decisions, the desire not to solve the tasks set, and to get away from them, with a manifestation of inactivity due to the stupor in thoughts , Waiting for help, which is not expected.

In terms of emotionally painted situations, also distinguish:

1) emotional excitation - the signal response of the nervous system to various psychogenic effects;

2) emotional stress - emotionally painted volitional effort aimed at solving any mental or motor task;

3) Emotional tensions - a temporary decrease in the stability of mental and psychomotor processes and a drop in performance caused by negative, sometimes excessive psychogenic effects.

The reasons for emotional tensions are excessive motivation, unnecessary sense of responsibility for the entrusted business, a pronounced sense of serious danger, high anxiety, etc. The development of this negative mental state contributes to low emotional-volitional stability, pronounced personal anxiety, insecurity in their forces. Additional reasons for emotional tensions in military personnel may have insufficient military-professional training, low readiness to solve the tasks, fulfilling the specified actions.

But nevertheless, the main factors causing emotional tensions remain unnecessary emotionality and motivation. At the same time, a psychological pattern manifests itself reflected in the curves of Yerksadson and V. L. Marichka (Fig. 2).

These curves reflect the physiological patterns of higher nervous activity: the functional reserves are initially involved, then an indifference to further motivation arises ("I don't care", "everything is tired!") And finally, reversible actions begin (the actions opposite to incentives). The horizontal and descending line of the trapezoid curve reflect the state of negative emotional tensions (emotional stress).

Eliminate external manifestations of emotional tensions and manifestation of emotional tensions in activity. The latter, in turn, are divided into emotional and sensory, emotional and emotional-associative violations.

Among the external manifestations of emotional tensions is a special place. The appearance of glats on the cheeks are characteristic, then due to the fater of the facial muscles, the lower jaw begins to be removed, and the asymmetrically open ("Poted") mouth testifies on deep emotional stress. Among the mimic reactions characterizing the state of tension, one of the most informative is the revival of reflexes of oral automatism.

At the same time, it is advisable to pay attention to three such reflex: a trump, sucking and palm-chin.

The Trump Reflex is the characteristic pulling of the lips "tube" ("Trullcom") with a slight tapping of a solid subject on the upper lip. His manifestation without external influence indicates a very strong emotional excitation or tension.

The sucking reflex lies in the movements of the lips at a light touch to them with a brush.

The palm-chin reflex is expressed in the fact that when conducting a solid, the chin and lip motion is detected on the palm.

Oral reflexes have long been rudymotiated. Hundreds of millennia ago, they had a biological meaning. Our distant ancestor took some product in his hand and immediately opened his mouth and pulled her lips to him. Now the normal person in the usual state of oral automatism reflexes is missing (completely inhibited). They are manifested only in breast children, heavy oligofrens, and also are disseminated in persons suffering from deep alcoholism, especially when hangover. But these reflexes are sometimes rejected with very pronounced negative emotions, in a state of mental tension. Thus, the dislaring of oral reflexes is sometimes observed in athletes in psychogenic conditions of competition and with severe training loads, at the pilots - on a very high emotioned background of complex flight tasks, from artillerymen after unsuccessful shooting due to gross mistakes who questioned their professional qualifications. In all these cases, we can talk about the development of emotional tensions, state of emotional stress.

The manifestation of severe muscle stiffness (involuntary voltage of many muscle groups) also serves a rather informative indicator of emotional tensions. The stiffness can be observed by the young soldier, the student profession of the military driver (sits behind the wheel "as Arshin swallowed"), in young operator officers, developing complex activities for the control panels, for example, in air defense systems, at the pilot cadets in the first flights, when levion Piloting techniques on landing, etc.

Another external sign of emotional tension is excessive pantomimics (expressive hands with hands), which is often found among young officers and sergeants, first conducting classes in their divisions. In this situation, both emotionally determined changes in speech articulation, such as unexpected stuttering, are also characteristic.

Finally, the external indicator of emotional tensions is the tremor (trembling) of the hands, feet, cheeks, lips, chin.

The main vegetative reaction to emotional tension is the high frequency of heart abbreviations without physical exertion. Thus, during refueling in the air, the pulse of pilots reaches 160-180 Ud. / Min, in the navigations during bombing and landing in a given area - 150-170 UD. / Min, in operators of air defense complexes when tracking goals are the same indicators. At the same time, violations of the rhythm of the pulse, its coordination with respiratory movements may be noted. Sometimes abundant profuse sweat, caused by non-temperature, but emotional effects. A pronounced vasomotor reactions may appear on the face, noticeable changes in the diameter of the pupil. In a number of studies, with significant emotional stress, an increase in the urges for diuresis was observed, a sharp increase in the work of the intestine, etc.

In addition, emotional tensions are characterized by a drop in the level of mental cognitive processes, a significant reduction in military-professional performance, worsening psychomotoric.

There are emotional and sensory, emotional and motor and emotional-associative violations.

Emotional-sensory violations include changes in sensations and perception processes. For example, a soldier cannot combine a fly with a target, the operator does not see objects on the locator screen, the navigator is mistaken, reading the testimony from the instruments, etc. reduces the scope of attention, it becomes "adultery", i.e. hardly switches from one instrument to another. In the state of tension at the pilots, the illusions of the spatial position may arise, in the seafarers - the illusions of the expected objects, etc.

Emotional-motor disorders are characterized by a drop in coherence and accuracy of movements. This affects even the usual walking march and, moreover, on accelerated movement, because the "extra" muscles begin to participate in motor acts. The soldier not only moves his body along the distance, but forced to overcome the resistance of its own antagonist muscle (in the state of stiffness they are all involuntarily intensified). The shooter instead of smoothly press on the trigger, rudely pulls it, carrying out an unsurgent shot. The violation of the proportionality of efforts also to violating the accuracy of the most different sensor engine and simply motor acts in various types of military-professional activities. For example, drivers make it difficult to move control levers and action to switch various togglers, which indicates the development of emotional-motor disorders.

Emotional-associative (emotional-thought) violations predetermine erroneous conclusions, making incorrect solutions. The fact is that under the conditions of turbulent emotional reactions, the area of \u200b\u200bthe nervous tissue, in which the locale of the excitation is localized, becomes dominant, and the dominant is functioning according to its special laws, intensifying with any impact, both positive and negative. As a result of Dominant, it is strengthened and, together with it, a judgment based on it is even more strengthened, and in consciousness it becomes a confirmation of his own right. Other thoughts are temporarily not accepted at the same time, since the dominant dominant under the law of negative induction extinguishes all the impacts. Other fours of the excitation of cerebral tissue, reflecting other thoughts, other motifs that can withstand erroneous judgment are inhibited. This usually continues until the emotional connection of the temporarily dominant dominant focus does not run. At the same time, traces of memory can be braked and able to withstand the dominant judgment. With the termination of emotional tensions, the ability to objective evaluation of information is restored, but often by this time erroneous motives are already implemented, negative deeds are committed. That is why it is very important to learn how to control your emotions and manage them.

As was established in a number of studies (K. N. Platonova, V.A. Borova, V. V. Vasilyeva, R. A. Makarevich, N. I. Naenko, N. V. Strogonova, etc.), able Strong emotional tensions deteriorate to the logicality and criticalness of thinking, reproduction is hampered in memory, sometimes the overall inhibition occurs, turning into a complete stupor of mental operations. In most cases, these phenomena stop after the disappearance of the emotional factor, but sometimes they can continue for several hours and even a few days, and sometimes take the nature of chronic nervous disorders. With pronounced and long-term emotional tensions, it is advisable to apply measures for psychohabilitation.

Muscular Clip - This is the state of chronic tension of the entire muscle, and more often the muscle group responsible for the expression of emotions.

Synonyms: Muscular spasm, Muscular shell, Muscular block.

Muscular clamps are the cause of many unfaithful and indicator of them. The more muscle clips, the faster the man gets tired, the more negative, the poorer, the poorer, the emotional life. (See the article Development of the Emotional Personality).

Not all muscle voltage can be called a clamp. Normal muscle contraction can respond to current needs and stops on time. Unlike the normal muscular abbreviation, the muscular clamp there is a long time after the situation that has tried it, is poorly amenable to conscious relaxation and is intensified in response to some emotional stimuli.

Those spasms and clamps that are usually told and with which they work psychologists - These are the "first degree of nestness" spasms - they are not accompanied by loss of innervation and serious changes in muscle tissue - i.e., in this case, the muscles and nervous fiber It is functioning normally, but the brain gives the wrong commands to control the muscle tone of the spasmated area. In such situations, intensive psychological training allows you to make a brain man and thereby solve the problem. But unfortunately there are also the "second degree of launching" clamps, in which the innervation of the affected area is seriously disturbed and the muscle fibers are partially atrophy.

Muscular clamps and formation of fears

If some situation caused in the shower - that is, in the body - the reaction of fear, it means that somewhere in the body there was a muscular tension. Most often, in response to fear, muscle tension occurs in the collar zone (the head is pressed into the shoulders), in the diaphragm area (breathing froze), in the muscles around the eyes (glazed eyes) and in the brushes (trembling hands). If the fear reaction is repeated or lasts (sometimes it stretches for hours, days and even years), the muscular voltage turns into a muscular clamp: a storage of fear. If the muscular clip in the drawing of fear has been formed with you, you start feeling fear Even then, when nothing terrible around you happens, you just work in the memory of the body, forming a general feeling Anxiety And a sharp feeling of fear, when something like a dangerous situation appears next to you. And where the person "with a clean body" will not be scary (or fear will be weak, easily overcome), a person with severe muscle clamps will be terribly serious, sometimes - to nausea and complete paralysis of the body.

Muscular clamps in children

The body of even a newborn child is not quite free from the clamps - from the very birth almost every person gets its own unique set of generic injuries and defects of the fetal formation period, which immediately familize their muscle spasms. All these things affect the further development of the nature and abilities of the child along with genetics, but, unlike genetics, they can be corrected. True and methods are needed here quite specific - massage, stretching, manual therapy and all that is so different. And it is necessary to start before the occurrence of pregnancy - adequate physical training of mom is able to significantly reduce the number of generic injuries and innate defects in the kid.

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The activities of special theatrical games and performing special exercises involves the solution of the following tasks:

Development of motor abilities of children (dexterity, mobility, flexibility, endurance);
Development of plastic expressiveness (rhythm, musicality, speed of reaction, coordination of movements);
Development of imagination (ability to plastic improvisation).

A prerequisite for solving these tasks is the ability to own your body, the so-called muscle freedom. In children, the absence of these skills is manifested in two types: as an overvoltage ("clamp") of all or individual muscle groups or as excessive breakdown, an outclusion. Therefore, special exercises are needed in alternating voltage and relaxation of various muscle groups, up to the complete relaxation of the entire body, lying on the floor.

Conducting collective educational games and exercises, it is necessary to create a cheerful and relaxed atmosphere, encourage clad and cured children, not to focus on misses and errors.

Universal warm-up.

All muscles need to equally prepare for work. It is preferable to divide the warm-up for heating from levels:

Head, Neck:
Shoulders, chest:
Belt, hip part:
Legs, hands.

1. Head, neck

Exercise 1

Source position: standing, the body is relaxed.

1 - The head falls on the chest, the muscles of the neck are most stringent.

2 - The head returns to its original position.

3 - Tilt your head to the right.

4 - initial position.

6 - initial position

7 - Tilt the head left.

8 - initial position.

Exercise 2

Source position: standing, the body is relaxed. At the expense of "Once" head goes on the chest. Without returning to its original position, at the expense of "two", "three", "four" throw to translate their head to the right, back, left. Repeat 4 times in the same side.

Exercise 3.

Source position: standing, the body is relaxed. The head smoothly "shifts" to the sides, describing the circle, while performing the exercises slowly scatters. With slow rolling, the head describes the circle to the other side.

2. Shoulders, chest:

Exercise 4.

Source position: standing, muscles are most relaxed.

1 Raise your shoulders up.

2 Wrap your shoulders forward.

3 Lower down.

4 Take back.

Repeat four times.

Exercise 5.

Source position: standing, muscles are relaxed.

Movement according to the scheme: Cross. Square, circle. And shift parallel to the floor.

CROSS. It is performed both horizontal and vertical plane.

Horizontal Cross: Forward - Center - Right - Back - Center - Left.

Vertical Cross: Up - Center - Right - Center - Down - Center - Left - Center.

Square: Forward - right - back - left.

3. Belt, hip part:

Exercise 6.

The initial position of the leg on the width of the shoulders, the feet are parallel to each other.

The slopes forward, on the right and left side, when the back is tilted, the back should be, even a little curved. When you get up, the back will be fused in the opposite direction, it looks like a "Horbik". When tilting into the right and left side, the shoulders are deployed parallel to the floor, the legs remain in the initial position.

Exercise 7.

Workout of the hip part (Pelvis)

Main types of movements;

Back and forth;
From side to side;
Hip rise up (the exterior front side of the hip joint is moving)

Movement technique:

When moving forward, the pelvis is slightly lifted and is sharply sent forward. When moving back, the loin remains in place. The knees are bent and directed forward (it is very important to maintain the knee immobility when moving).
Movement from side to side can be two types: just a displacement from side to side, without increasing and not lowering the pelvis, or a movement along an arc (semicircle), such a movement is usually used during a swing swinging of Pelvis from side to side.
Option on the development of coordination of movements.

During the execution of movements, connect the movements of the head.

The hips go ahead - the head goes down, the hips go to the side - the head leans into the right or left side, hips - back - the head leans back.

4. Feet, hands.

Exercise 8.

Source position: squatting, right straight leg stretch to the side. At the expense of "once - two" smoothly transfer body weight to the right leg; Left stretch. When transferring the body weight from foot to the leg, it is necessary to stay as close as possible to the floor. At the expense of "three - four" hands bend in the elbows, the elbows put on the floor near the foot to which the body weight was transferred.

Exercise 9.

"Palma"

Goal: Strain and relax alternately hand muscles in brushes, elbows and shoulders.

To help the child to liberate and feel the possibilities of your body using a variety of rhythmoplastic theater exercises and games.

Preview:

9.09.16

Raise child sustainable stress
We live in an era of serious achievements in the field of biology and medicine. In various countries managed to cope with diseases that tens of thousands of lives were carried out in the past. The epidemics of such fatally dangerous infections, like a plague, black, cholera, a rapid tit; The mortality from many other infectious diseases and tuberculosis significantly decreased, the percentage of child mortality decreases, poliomyelitis defeated, the technique of surgical interventions in serious surgical diseases has increased, an opportunity has an opportunity for successfully transplanting vital organs, including the heart.

But in general, the incidence did not decrease. From year to year, the number of clinics, hospitals and a clinic is growing in different countries, and yet they are constantly lacking. The structure of morbidity has changed significantly. The place of heavy infections occupied diseases, which are often called "diseases of civilization" in everyday life. This includes hypertensive disease with all its formidable complications, up to a stroke and heart attack, angina, tumors, ulcerative ulcer of the stomach and 12-rosewood, bronchial asthma and other diseases of allergic nature, eczema and neurodermatitis, as well as alcoholism and drug addiction. Most of these diseases refer to the categories of so-called psychosomatic (Soma - Greek "body"). This term means that the changes that occur in these diseases in the internal organs and systems of the body (cardiovascular, gastrointestinal, respiratory), doctors are associated with more or less long emotional stress (in the form of fear, longing, hatred, resentment, Despair) arising in response to the vital difficulties and conflicts - both interpersonal (i.e. between people) and internal. It is internal conflicts that attribute the main role in the emergence of neuroses and psychosomatic diseases.

It is necessary to know about it to parents and teachers, since many psychosomatic diseases "rampant" and their reasons are rooted in the improper interaction of older and junior, the consequences of which can become irreversible for the latter.

On the nature of stress

What represents internal conflict? This conflict between the two equally strong, but not compatible with each other needs, between two multidirectional behavior trends. So, if a person for satisfying some of his egoistic needs (ambition, korestoloby, fear for his well-being, striving for power or sensual pleasures) should commit acts contrary to his ideas about themselves as a noble and strong person, actions that can To infringe on his feeling of honor and justice, - it turns out to be in a situation of division, conflict with himself. The need for the very existence of which contradicts the main educated behavioral settings cannot be satisfied directly in behavior and causes chronic emotional stress.

Another reason for emotional tension becomes, as we have already written, collisions with external obstacles that prevent the need for personality, or the blows of fate, such as the death of loved ones, war, conflicts. No matter what reasons - external or inner - cannot satisfy the current need, a person has a state of stress.

The word "stress" is used, apparently, more often than any other scientific term and in popular literature, and in everyday life. However, many of those who are widely used by this term to characterize their condition or state of their loved ones, do not always present its exact value and the entire complex set of problems associated with this concept.

Since 1936, the concept of stress is developed by an outstanding Canadian physiologist Hans Sel and his followers in all countries of the world. He defined stress as a specific response of a human or animal organism on any demand presented to him; This answer is a voltage (Russian translation of the English word "stress") of all protective forces of the body, mobilizing its resources, and above all the vegetative, nervous and hormonal systems, to adapt to the changed situation and solve life problems that have arisen.

Stress phases:

G. Selre allocates three phases of such an organism reaction:

1) alarm response reflecting the process of mobilizing reserves;

2) phase resistanceWhen it is possible to successfully overcome difficulties that have arisen without any visible damage to health. In this phase, the body turns out to be even more resistant to various harmful effects (intoxication, blood loss, deprivation of food, painful sensations, etc.) than in the usual, initial state;

3) the phase of exhaustion When, as a result of an excessively long or excessive intensive voltage, the adaptive capabilities of the body are depleted, its resistance to diseases is reduced, and a variety of signs of physical disadvantage appear: a decrease in appetite, a sleep disorder, chair disorder, weight loss, an increase in blood pressure, heart rate impaired, etc.

Stresses "Good" and "Bad"

G. Selre noted that stress is not always something negative, that this is a mandatory component of life, accompanying the emotions of any sign, including love ecstasy and creative ascent. These emotions bring satisfaction and protect them from shocking life. Stress can not only reduce, but also increase the stability of the body to harmful pathogens, and in this case it is called Estrass . In contrast to him, the stress that could lead to illness and death is calleddistress.

Where is the watershed between these two types of stress? At first glance, it may be the impression that Eostessia corresponds to the phase of resistance, and Disteresu is the depletion phase. Hence, as it should be the conclusion that this phase change is naturally occurring with a long and intensive action of adverse factors, which is confirmed in experiments on animals, which are subjected to long-term deprivation of food, limiting mobility or electric shock. However, not all so simple.

Contrary to troubles

The person is much more complicated. The tragic experience of such catastrophes, as the Second World War, suggests that the duration and intensity of stress is not a prerequisite for the violation of adaptation mechanisms. Indeed, it is widely known that persons actively involved in many years and serious care and labor activities, the number of psychosomatic diseases not only has not increased, but even significantly decreased: the ulcers of the stomach and intestines were contaminated, the attacks of angina and bronchial asthma ceased. People, clocks and days lying in raw and cold trenches, have very rarely have a cold and infectious diseases and radiculites. The inhabitants of the besieged Leningrad did not identify hypertensive disease, for the first time increased blood pressure was registered with many city inhabitants only after the blockade breakthrough. Moreover, psychosomatic diseases temporarily disappeared even in persons who survived inhuman conditions of concentration camps.

Those prisoners of death camps, which turned out to be spiritually broken, perceived the situation as hopeless and stopped all sorts of attempts to resist, quickly died of exhaustion and disease. Other people who continued the daily struggle for the existence and preservation of human dignity, not only survived, contrary to hunger, poor-quality food, extinguishing the work and a constant threat of destruction, but often by the time of liberation they did not find signs of those diseases with which they suffered before concluding To camp. In camp lazarets ("reviva"), where there was a particularly influence of underground resistance organizations that supported the spirit of struggle and moral mutual assistance, patients often recovered contrary to all conditions and with the complete absence of medicines. Although health and life have been preserved in persons connected by the camp fraternity, showing persistent courage and readiness for resistance, would be a big stretch to believe that they experienced positive emotions. The fraction of the fighters had so many tests and suffering how many others would not know in the entire long life.

Therefore, from the point of view of the classical concept of stress looks like a paradox that many of these people after liberation, when all the flour were already in the past and the emotional state was incomparably better, there were signs of new psychosomatic diseases or renewed previously transferred (just like veterans After many years, old wounds are suddenly open).

Diseases achievements

At the same time, it is known that in peacetime sometimes sufficiently short-term stress, not even representing the immediate threat to life and in any case, not comparable to front or camp stress, to cause a persistent increase in blood pressure, aggravation of peptic ulcer, infarction or stroke. Sometimes there is enough acute conversation with the bosses or conflict in public transport.

An even more amazing diseases that were called the name of achievements, arising after a person overcome serious difficulties and achieves significant success, i.e. when the state of stress should have remained in the past. Doctors are familiar with the so-called post-sided syndrome, which develops from scientists after the prosperous completion of a large and responsible work, especially if they allow themselves a long response, relax and do not put new tasks. It would seem that people in these conditions should test only positive emotions, and from the standpoint of the classical concept of stress, the emergence of disease remains completely inexplicable. At the same time, if the completion of the work for any reason is postponed (for example, it is necessary for serious corrections), the disease, as a rule, do not arise, although this delay itself is usually conjugate with unrest and stressful work in ceiling conditions.

Thus, neither the duration nor the intensity of stress nor the character of the emotional state during the period of stress does not determine its effect on health. What is the decisive in this case?

"Who is accustomed to fight victory"

This question allows you to answer some experiments on animals (rats). At first they artificially provoke the development of certain diseases. After that, these animals caused various emotional states (positive and negative emotions) with the help of irritation by the electric shock of certain brain zones.

In many studies, it was shown that with positive emotions, all manifestations of artificially induced diseases decrease, and in case of violent irritation of negative reinforcements, on the contrary, it is amplified so that in the end can lead to the death of the animal. It would seem that the ancient, as the world, the idea of \u200b\u200bthe benefits of the positive and dangers of negative emotions is fully confirmed - the idea compromised by all the facts listed above about human health in conditions of long stress and after its completion. Maybe the effect of emotions on human and animals is subordinated to different laws? ..

However, more thorough analysis of the results obtained showed that there are no contradictions and biological patterns are similar, it is necessary only to be able to identify them. It was found that irritation of the negative reinforcement zones leads to the unambiguous results. In many cases, the health of the tested animals is really deteriorating, but not so rare cases when it is improved, and the improvement is almost as pronounced, as well as the stimulation of the zones of positive reinforcement. AND the determining factor is the behavior of the animal in the process of experiencing negative emotions.

And behavior it can be two types. In some cases, animals are clogged into the corner of the cell, trembling and freeze, finding all the signs of fear (they are studied urine and calming, the wool gets up, the pulse part), but at the same time they do not attempt any attempts to be saved or completely melted at the bottom of the cell , as if reconciled with his fate. This behavior was called passive-defensive. The term is not too successful, because it is not a truly defensive component in this behavior. The opposite isactive-defense behavior.

This behavior may also have different manifestations: the animal may try to escape from the cell, detecting all the signs of fear, but not only paralyzing, and pushing the search for a saving way out; Or the rat comes into rage, bites and scratches the cage, can clutch in the experimenter, trying to pull the electrodes from the head. In all cases, such defensive behavior is active. And systematic observations allowed to establish that it is with active-defensive behavior, as well as with positive emotions, the severity of painful processes decreases. On the contrary, with passive-defensive behavior, all forms of pathology flourish with lush color and often ends the death of the animal.

M. M. Kozlovskaya studied the influence of the emotional state and animal behavior on arterial pressure. In the experiment to the cat approached the dog. At the cats that gave an active-defensive reaction and were ready to joke into a fight, pulses were rapidly and the blood pressure was raised - but only for that period, while the dog was within reach and the fight was possible. As soon as the dog was tested, all indicators of emotional tension, including blood pressure, quickly returned to the initial level. Thus, the increase in pressure in this case was only a natural component of a vegetative reaction that ensures active behavior. If the cat, feeling the approach of the dog, pressed into the floor in the far corner of the chamber, discovering signs of helplessness and fear, then the pressure has also increased, although not to such high numbers. But it remained at an elevated level after the dog was taught. In this case, the increase in pressure did not perform any adaptive function and reflected only the violation of the mechanisms for the control of blood pressure in the conditions of passive-defensive behavior.

There is reason to believe that this is the mechanism of the occurrence of a severe psychosomatic disease - hypertensive disease - in some people who, due to a number of circumstances, cannot realize their deep, urgent need to control the situation and on the behavior of others. As a result, they are forced to abandon the attempts of such control and from the desire to impose their will their will and the need to accept this are experiencing, often unconsciously, as a defeat.

Passivity of babies

Each organism at an early stage of its development acquires the experience of passive-defensive behavior. At this stage, such behavior cannot be qualified as a refusal of search for the simple reason that the mechanisms of the central nervous system have not yet been formed, providing sustainable search activity. Therefore, passive-defensive behavior in the first weeks or months of life is the only possible when a collision with a danger or exceeding the possibility of a task.

Interestingly, highly developed animals detecting high search activity in adulthood, after birth, experience experience of helplessness and full dependence on parents and the nearest environment, i.e., the childhood period is increasing during evolution. In human cub, this stage is especially large, since it is during communication with adults and the "assignment" of the achievements of civilization and flows the further development of the nervous system and behavior. At the same time, the high organization of human society provides baby care and security for all the time of its helplessness.

The role of early experience

However, experience regarding passive behavior does not disappear without a trace: precisely because the central nervous system of the child is extremely sensitive to any impacts (which makes it so plastic and ready for learning), the experience gained at this time is fixed forever. The brain of the newborn is preparing for perception and to very strong consolidation of impressions without any of their criticism. That's why the dependence of dependence, helplessness and passive defensive behavior is very strong, and the subject needs its further active overcoming. Essentially, the entire further process of the development of the body is a reappection, but early experience will not fully be able to be and contains a constant prerequisite for development (under the conditions that we are talking below) passive-defensive behavior in adulthood. But, of course, in adults of those species that are capable of active search, passive-defensive behavior is regressive, i.e., reflects the return to earlier stages of development, and can be qualified as a refusal to search with all the consequences described.

Training activity

What are the main conditions for overcoming the early experience of natural helplessness and why this overcoming may not be completely successful? First of all, the baby must feel himself under the constant protection of the nearest environment, especially the mother. He must acquire confidence that the crying, the only one affordable way of responding to unpleasant sensations (hunger, pain, discomfort in bed, fear of unknown) is quite effective and helps him control the situation.

Among young mothers, it is often an erroneous and harmful idea that you should not indulge the whims of the baby and that you can wean him from a cry and crying that does not pay attention to him. In many cases, this method is indeed effective. If, with a constant emotional and behavioral response to the crying of a child, his crypts after some time can acquire an unpleasant-demanding character and will sound with the slightest discomfort, Ignoring crying more or less quickly will lead to the fact that after the "Coming Creek" stage (an attempt to reverse the situation ) It will first go into the helpless, offended sobbing (feeling of his own powerlessness), and then stop at all, creating an illusion of a successful educational promotion. The fact that the child will receive the first experience of the uselessness of any effort that has a passive defensive installation for this stage of life will remain behind the scenes.

It must be remembered that the baby, if he is healthy, crying only when it is experiencing real discomfort (raw bed, hunger, cutting in the stomach). If he is sick, attention to it is all the more necessary. Therefore, he must gradually acquire confidence that it can attract attention to his cry and can rely on a good mother attitude, its constant protection. Only with its help, he gradually can develop the ability to actively interact with the world and searching behavior, only it can carefully hold it through the stage of patronage and support to the stage of independence and independence.

Children's psychotrauma. Both parents, and teachers of nursery and kindergartens should understand what the specificity of the child's development and what harm can cause an incorrect attitude towards it, ignoring its natural needs in caressing, custody and support. In this regard, the general emotional situation in the family (or in the replacement environment) also deserves special attention, to which the child is especially sensitive. Family conflicts and quarrels in the nearby environment, the manifestations of mutual dislike inevitably cause a little sensation of a threat, unfavorable, insufficient security, not to mention that the worsening of adult mood involuntarily affects their attitude to a child who is missing for Neither caress or patience. All this in the complex forms children's psychotrams, which, as shown in many studies, is often for decades preceded the emergence of neurotic and psychosomatic disorders. This can be explained as follows.

Having survived the psychotrauming situation at that age when he was not yet able to actively search for it, the child would be enshrined in its original trend towards passive-defensive response, instead of gradually overcome this trend, "to pass" it. Conflict, or stressful, situation that arises in adulthood and affecting significant human emotional relations turns into a blow to a weak link: on the one hand, it provokes a stereotype of passive-defensive behavior from childhood in any complex setting, that is . Causes a refusal to search for conflict resolution. On the other hand, she reminds some of their parties to the specific situation in childhood, which was psychotrambulating, and thanks to the strong capturing of the situation and the children's type of response reproduces.

It seems that this kind of observation is based on the basis of Freud's allegations on the role of children's psychotrams in the development of diseases in adults and that the neurosis and psychosomatic diseases are based on regressive behavior. After all, the return to the passive-defensive reaction enshrined in childhood is the regression of behavior, i.e., a decrease in its level to more primitive.

"My mother is not scary." What is the role of mother and the entire closest environment in active overcoming the prerequisites for passive-defensive behavior? The most general principle is thatthe child must be careful from the very early age, but persistently encourage the activity affordable to him, of course, be sure to under the patronage of the parents or their replacing them.This patronage is needed so that the collisions with the first difficulties would not provoke and not secure the response of passive fear - next to the mother, under its protection, the child is much less inclined to such reactions, it is easier to overcome and are ready for more active attempts to study the surrounding world.

For freedom of movements.A huge role in the further development of search activity is played by the conditions providing the child maximum freedom of movement. On this issue it is worth stopping in more detail.

Research I. A. Arshavsky showed that the spontaneous motor activity of the child is a factor not only to the development of the muscular system, but also an increase in the body's energy reserves. At the same time, the body acquires the ability to carry out activity, earlier for it inaccessible. Thus, a system with positive feedback is formed when the motor activity creates prerequisites for its own development. But the case, apparently, not only in the movements as such.

For a baby movement, this is actually the only way to research yourself and the surrounding world, establishing cognitive contacts with the environment, and from here is clearly understood by the huge role of movements for the development of psyche and intelligence. From the acting muscles constantly enter the impetus to the brain, stimulating the central nervous system and contributing to its development. In all cases, when the motor behavioral reactions in children are not determined by non-internal motives, not by the desire to contact with the world, but are caused by coercion from the outside, the creative deposit of each child is more often outrageless.

On the other hand, with paralymps that are not caused by severe brain damage, attempts, even if not completely successful, to carry out a variety of arbitrary contacts with the environment are often pronounced especially brightly. In particular, they are focused on active compensation of the existing deficit, to overcome the difficulties, which manifests itself in the desire to rise, sit down, go, go, - and in these cases the development of intelligence not only does not suffer, but may even exceed the usually developing children.

The case, therefore, not only and not so much in the movements as such as in the focused search activity realizable through the movements. The goal for a person, starting from an early age, emphasizes I. A. Arshavsky, to the extent that it stimulates activity is the most organizing factor in its development. It follows that the infant must first provide conditions for free spontaneous movements. And for this already in the first weeks of life to abandon tight swaddling and wear a child in special loose clothing. Harm sweagalia is not only physiological, but also psychological, for it fastens the feeling of helplessness and passive dependence.

To kid develop.The baby, freed from the diaper, is needed early and the farther, the more pull into various games - first simple, then increasingly complex. It is necessary to actively attract his attention to people and subjects, starting with brilliant and sounding toys that hang over the bed so that the child can reach them, the applied, however, for this some efforts. It is necessary to change its position in bed and episodically to take it into arms, so that his field has expanded.

In the future, the following principle must be performed: as the child seizes with some skills, the tasks that are put in front of him in the game situations should be slowly, but steadily complicated. Parents should always be ready to help the child, if he does not cope with something before he falls into despair from his impotence. However, it should not be hurrying with help suggesting, while the child detects readiness to try to solve the task on its own again and again. It is necessary to ensure that failures do not follow one after another, but success should not be achieved too quickly, without sufficient effort, and most importantly -success should not be fully guaranteed before all effortsFor such a warranty kills search activity. The achievement of the goal should be associated with overcoming obstacles, but they themselves must be overcome.

The older the child becomes, the more important respect for the relationship between success and failure: comfortable, discharge conditions, satisfaction of all desires without searching is no less harmful than constant depressing failures. It is necessary to remember the dangers of "achieving diseases". Even if a person has formed a need for a search, but he, consciously putting an overflow, reached the desired goal, which he considers all efforts to be a crown, - it is in a dangerous situation. It may continue to actively suppress his need to search from the desire to dwell on the reached, from fear that further search activity is associated with the risk of losing already purchased. Such a fear is the first step to the abyss. But the constant failures eventually depreciate the active search, they cause not only a sense of hopelessness, but also fear of any efforts, for they lead to endless punishments. Remember the Chekhov hero from the "Cherry Garden", which received the nickname "twenty two misfortunes," - it is pre-configured for the failure of any action, and with such an installation, the chances of failure to increase.

Preview:

15.06.2017

Purpose of finger and gesture games

In essence, finger games are a massage and gymnastics for hands, and sometimes for feet. These are movable physical attacks right at the table, merry poems that will help your children become kinder. You can just read their kids and ask to move your fingers as they want it.

For better perception, poems are recommended to read by heart. It is necessary that not only the children see your face, but also that you see their faces and watched the impression of the text of the poem and from the finger game itself. Nothing should interfere with the kids listen.

The game is one of the best ways to develop speech and thinking of children. Organized games, including finger, accompanied by speech, turn into peculiar little performances. According to adults, children can remember and play a lot, you only need to repeat the text several times.

The culture of the speech of children directly depends on the culture and content of the speech of adults - parents and teachers, it is from you !!! Naughty poems and counterators will not only allow you to spend fun of physical attacks, but also help to wake up children's fantasy, creative initiative.

In addition, finger games themselves give our children health, because at the same time there is an impact on the skin of the brushes of hands, where there are many points associated with those or other bodies. A description of the recommended movements for a finger game is attached to each poem. But this is just a convention. You can easily come up with exercises yourself or ask children to do it. All movements are very simple and can be repeated from the game game. The main thing is the diversity of poetic lines. It is they who help maintain the interest of children to merry physical attacks.

The main goal of finger games is to switch attention, improving coordination and shallow motility, which directly affects the mental development of the child. In children with whom finished games often spent, even the handwriting is much better than others. A unique combination of good poems and simple massage techniques gives an amazing effect of active mental and physical development.

One-year-old children easily perceive their finching game performed by one hand, and three years already know how to play with two hands. The kids of the four-year-old age are able to participate in games where several events are replacing each other, and more older guys you can offer your finching game by issuing it with any small objects - cubes, balls, etc.

Massage movements create favorable conditions for muscle activities, speeding up the transmission of nervous excitement from some elements to others. In this case, the muscle tissue is intensively supplied with oxygen and is actively released from decay products. In addition, the content of lactic acid in the muscles is reduced, organic acids are derived, which effectively removes fatter after exercise. Any massage relieves fatigue, increases physical and mental activity, causes ease and vigor.

Massage techniques

Stroke - It is performed rhythmically, calm, freely and easily sliding on the skin with the tips of the fingers or palm. Stroking can be straight, spiral, zigzag, alternate, longitudinal, circular and combined. In addition, nipper, grabless, comb-shaped strokes and simply ironing are used.
Trituration - At the same time, a certain pressure is made on the surface and the hand does not slide on it, and, as if slightly shifts the skin, forming a fold in front. Rubbing is performed by the pads of the fingers or palm and there are zigzag, spiral and straightforward.
Vibration - patting, flooding, harvesting, shaking, shocking, etc.
Kneading - With it there is a shift and squeezing muscles. It can be performed by the pads of the fingers, the phalanges of the bent fingers, the strursions of large fingers, fist, the base of the palm.
In the process of finger games, much attention is paid to Massage of the fingers themselves. At the same time, several types of rubbing are used: the circular pillows of the fingers, a circular palm edge, a spiral bottom of the palm, zigzag and straight "tongs".

In addition to all listed massage techniques, shaking and stroking fingers are actively used during games.

Finger game number 1.

One, two, three, four, five -	I consider my fingers to another hand to another, slightly pressing on the pads.
They went to the garden to take a walk.
We go - we walk in the meadow,	With the index finger of one hand, we perform circular palm strokes another.
There the flowers grow in a circle.
Petals exactly five	We consider fingers, in the reverse order stroking them.

Then read the poem again and repeat all the movements on the other hand.

Finger game number 2.

Poem and all movements can be repeated.

Preview:

25.08.2017

Finger games for kids

Finger game number 3.

The wolf will reveal his mouth,	1-4 lines - index, medium, unnamed and a little finger on both hands we press each other, and a thumb with a pillow is clinging to the four fingers closed, then we release, depicting the wolf's mouth. "We click the mouth on both hands"
Wants bunny to steal:
Click Yes Click, and again click!
Wolf does not catch the hare.
Fluttering in vain -	5-6 lines - we relax your fingers on both hands and "run" them on the table, touching its surface with pads.
Hare runs fine!

Finger game number 4.

In the house sits the top,	1-2 lines - from both hands we make a "pickle tube" or "binoculars" and put to the eyes.
He looks at you in the eyes,
Can open the door	3-4 lines - from one palm we make a "wolf fall", as in the previous game, and the fingers of the other hand are trading to "grazing" and capture them with it, performing stroking movements with pads.
And for your finger bite.
If it hurts, then a little	5-6 lines - with light movements rub the palm one about another.
Distimy your palms!

Finger game number 5.

Hut on a meadowka,	1 line - make a "house" from both hands, connecting their finger pads and the bases of the palms.
Doors on the lock.	2 lines - connect your fingers into the castle.
The key is quickly publishing	3-4 lines - we perform rotation with the thumbs of both hands (one around the other), not a blur castle.
And the hut is a stepper.
Lucky palm,	5-6 Strits - Jubling Fingers, Relaxing Palm and shake them with light movements.
Relax a little.

Preview:

8.09.2017

Five rules in the treatment of body strength of consciousness

William Bud allocated five major mental techniques who, as he believed, is important in self-healing processes.

They include:

The need for relaxation and peace.

The ability to focus on something else (for example, breathing), which contributes to the development of a mental self-control and avoids distracting attention. (Two previous points are achieved by meditation)

Master the techniques of imagination and visualization, for the image language is preferable for consciousness.

The inclusion in the process, the desire to achieve some kind of purpose and waiting, that the goal will be achieved.

Resurrection in the memory of strong positive emotions during the healing process.

The system, developed by Hose Silva, included these five elements for almost twenty years before BRUDA studies. Studies Braud finally ensured confidence in Silva technique in scientific circles. And now you have to explore the basic technique of healing according to the method of Silva.

Self-describing technique

The following is the main technique. More advanced techniques outside this e-book.

Main technique

1. Immerse yourself in your meditative alpha level.

Load the exercise for immersion on the alpha level. This free audio will help immerse yourself on an alpha-level suitable for mental treatment.

2. Submit your current health status on a mental screen.

About what a mental screen is, I wrote in the article"Can you manage" luck "?" .

Visualize the current state of your body, including dismissed lung ailments or pain. You do not need to remember or know how this or that organ really looks like. For your mind enough simple images. Light can be imagined as an inflatable ball, and the kidney is like Bob. Create a characteristic picture of ailment. Feel the emotions related to this problem.

3. Imagine how you cure, get stronger and healthier.

Now imagine that disascess disappears. Create a system that eliminates the ailment in your imagination.

For example:

Kidney stones can be crushed into harmless powder, which is then displayed;

Tumors can be represented as large plaques while your immune system and leukocytes are like tiny soldiers attacked tumor. With each attack, the tumor decreases;

The inflamed muscle can swim in an imaginary healing light that reduces the pain and the returning muscle into a healthy state.

The exact image you use does not matter - create something that tells you about something. It does not need scientific adjustment, but should be simply symbolic. Your subconscious will receive a signal.

4. Let the last way you will have emitting health

Feel joy and energy from the possession of perfect health. Imagine that it is already so.

It will help if a positive statement seems to be a positive statement:

"I have a completely healthy body and consciousness"

"My ______ now wonderful functions and is in excellent condition."

5. Release

Release and believe in the ability of your body to self-defense. Now you can dive on the alpha level. Believe that the healing process takes place.

Please remember that mental treatment should not be a substitute for a visit to your doctor. In case of serious problems, always consult your doctor first. Mind treatment is only an additional type of treatment - because the name itself assumes that it should be used.in parallel, but not as a replacement Modern medicine.

Regardless of what kind of treatment you use, - traditional medicine, surgery or more complex types of therapy, such as acupuncture, yoga or massage, - the program "Live in the rhythm of Silva" can accelerately accelerate and mitigate the natural processes of treatment.

"What if I'm already healthy?"

If you do not have health problems, you can continue to meditate and imagine yourselfremaining Absolutely healthy. Thus, you may never be a reason for anxiety associated with the need for self-treatment.

Preview:

13.10.2017

Finger games for children 4-5 years

Finger game №6 "Elephant"

Finger game №7 "Sorry-shoes"

Finger game №8 "Butterfly"

Finger game №9 "Little Spider"

Finger game №10 "Rainhearts"

If dry - worms sleep,	The index and thumbs of both hands are based on the table. The remaining fingers pressed to the palms. Flexing slightly and pulling out the surface of the table, the index and thumbs are "crawling" on the table, depicting worms.
In the rain, they go to the garden.
Between puddles moves curves	"Worms" crawl between saucers with water, as between puddle.
Build worms rain.

Preview:

17.11.2017

New finger games for children 4-5 years

Finger game №11 "Crab"

Finger game №12 "Crows"

Flew to us crows	Hands to wave in the air (Wings of Raven).
They sat down on the maple.	Elbows stand on the table. Big, index and middle fingers of each hand fold into a pinch (raven beaks) and swing up and down.
Became loudly caric, argue,	Waving a thumb down, show how "beak crows".
Steel house from branches build.	To take with fingers (beak) from the table of pencils, matches, wands for the account (twigs) and of them "fold the nest".

Finger game №13 "Snails - Labor" "

Finger game №14 "Little Spider"

Quiller spins quickly -
Helicopter takeoff ready.
He bravely, without a doubt,
The path will find the medium of the clouds.
In the blue sky flying,
The clouds will figure out
And returns exactly on time,
No matter how far is far away.

It is impossible to help rotate the pencil with a thumb. It is important to rotate "propeller" as possible and "not break" it, i.e. try to pencil not falling.

Preview:

16.02.2018

We continue to play with your fingers

(for children 4-5 years old)

Finger game №15 "Helicopter"

Quiller spins quickly -	Between the index and middle fingers to clamp a short pencil. Finger movement to slip the end of the pencil under the Unnamed finger and press it with this finger, and the index finger from the pencil is removed. Transmit a pencil from the finger to the finger, depicting the rotation of the helicopter screw.
Helicopter takeoff ready.
He bravely, without a doubt,
The path will find the medium of the clouds.
In the blue sky flying,
The clouds will figure out
And returns exactly on time,
No matter how far is far away.
It is impossible to help rotate the pencil with a thumb. It is important to rotate "propeller" as possible and "not break" it, that is, try to make the pencil to fall.

Finger game №16 "Captain"

On boat waves white	Palm fold the boat, connecting two handfuls with ribs. Slowly perform wave-like movements, showing how the boat swings on the waves.
It is swimming, big and bold.
He is a brave captain,	Increasing the speed and amplitude of movements, show how the boat swings on high waves.
Hurricane stand out.
Saw the captain all countries	The movements of the hands are calm, as at the beginning of the game.
Crossed all the oceans,
Well, after, like a hero,
He sailed home to her mother.

Finger game №17 "Brothers"

Five brothers on a warm day	Elbow right hand put on the table, fingers straighten (brothers).
Communicated five friends.	Elbow left hand put on the table, fingers straighten (friends).
Elbows stand on the table, palm opposite each other.
Senior Brother - Strong Small,	Move your thumb right hand.
His friend is a sailor is a savory.	Connect pads thumb right hand with thumb left.
The second brother friend	Move your left hand with an index finger.
Knows several sciences.	Connect pads index finger right hand with index finger of the left hand.
Middle Bratz - Dollave,	Mix the middle finger right hand.
He has a friend - diver.	Connecting pads middle finger right hand with middle finger left hand.
9.03.2018 Prevention of psycho-emotional tension in preschool children According to the book V.G. Alyamovskaya and S.N. Petrova "Prevention of psycho-emotional tension in children of preschool age." The main means of prevention and correction of psycho-emotional tension in children. There are many recommendations for removing stressful states. For example, Yu. S. Nikolaev and E. I. Nilov recommended to respond to an unpleasant situation with a smile and joke. Psychiatrist V. Levi offered to choose the ideal of the hero with a cheerful and kind character. He himself enjoyed this way to establish contact with patients. A good effect of establishing the attitude, for example, in family life gives the game "I - you, you - I", when for a certain time the husband and wife change roles and try to respond to various situations from these positions. But the fact is that all these and their such recommendations force a person to suppress the reaction to irritation and, thus, deprive him of discharge. Children by virtue of the specificity of age features (first of all because of small life experience) is extremely difficult to do, and the lack of discharge often leads to neurosis and subsequently, according to physicians, to hypertension. As a rule, a person seeks to get out of the state of stress, trying to spend the excess of the excreted hormones, which caused irritation. Some of the ware, others - someone from others, are third - run, pressed, sawing firewood, feverly erase underwear. Many people, and especially children, begin to chew something, often without feeling the taste of food. In other words, most often a person with physical actions is trying to get out of the stressful state. The risk of stressful state is especially great in childhood in violation of the condition for normal physical development. Science has long been proven by the interactiveness of the physical health and mental state of man. Feeling physical health, physical possibilities and bodily well-being contributes to a sustainable sense of comfort. It is known that on any event of the soul and the body oppose together. The mental tension causes muscle tone, H, on the contrary, the muscular voltage leads to an emotional splash. The highest physical activity on physical education or lesson, children are experiencing in the game, but what emotional lift we observe at the same time. Muscle relaxation causes a decrease in emotional stress and leads to soothing, recovery of rapid respiration. This opposite influence experienced trainers are used to regulate the mental state of athletes. Scientists have long been proven that the best means for removing the nervous voltage is the physical exertion. Use movements as a counterweight negative emotions recommended, for example, N. P. Behtereva. The famous Russian physiologist I. P. Pavlov said that any physical activity gives muscle joy, creating a stable mood. The harm of the insufficient motor load has long been known. But no less dangerous disregard for such important components of a healthy lifestyle as a dream, food, hardening. The value of properly organized sleep for hygiene is impossible to overestimately overestimate. Even I. P. Pavlov has been proven that during sleep physiological balance in the body is restored. Moreover, such recovery cannot be achieved by other means and methods. In the prevention of psycho-emotional tension, children should not be discounted from the account. It is necessary to understand for yourself that not only the proper set of products is important, providing normal growth and development of the child, but also the organization itself. Meals are reasonably carried out as a greater relaxation pause. Effectively affect the mental state of children, removing stress and stress, water hardifying procedures. But to achieve due results, appropriate conditions should be created, in which the child becomes the subject of this activity. In recent years, human psychosorematization person is becoming increasingly important. Studies confirm that children are much faster and with great effect learned to accept autogenous training, rather than adults. This is primarily due to the fact that children have a living imagination that helps them quickly and easily enter the desired image. The use of exercises for psychosimoregulation of the state makes it possible to fill the traditional system of physical culture and health work in an educational institution with a new meaning and content and create technology that we could boldly call not only the healthy-saving, but also forming the position of the creator and reasonable behavior in children with respect to their physical and Mental health. All of the above fixed assets of the prevention of mental tension of children are structural components of the child's vital environment, as well as systems of physical education of children in a children's institution. Therefore, we assume a reasonable statement of specific practical recommendations to start with them. Prevention of psycho-emotional tension in children correction of household processes. As mentioned above, a rather large group of physical education can be successfully applied to the prevention of psycho-emotional tension of children during their stay in an educational institution (kindergarten or institution of type "primary school-kindergarten"). But in order for these tools to serve as a goal, their psychological content should be strengthened. In addition, when structuring a system of physical education in an educational institution, a hierarchical chain of the pedagogical team activity in the degree of importance for the physical health and psychological well-being of children should be properly built. In accordance with the formula of health, the organization of sleep should be delivered to the first place in this chain, then the organization of food, and further optimize the motor activity, training the thermoregulation system of the child's body. Organization of child sleep. Unbalanced, fussiness, forgetfulness, confusion in speech, noncriticality with respect to their behavior, according to scientists, often indicate that the child is not sleeping. This is where the habit of rubbing his eyes, as if they were covered with dust. In such children, researchers note, the normal performance has been reduced, the normal course of nervous processes is disturbed. Chronic lack of sleep, emphasizes S. M. Martynov, turned into a real problem of children's medicine. According to statistics, children, starting from the nurseful age, under durable 1.5-2 hours per day, approximately 5% The reason for the underestimation of the sleep value for the life and health of children up to 8 years and in an educational institution, and at home, as well as its inexpensive organization at home and in kindergarten. This leads to a lack of favorable conditions for a full sleep. How much time should the child sleep? The child of two or three years should sleep at least 14 hours a day, four-year-old and five-year children should provide a 13-hour sleep, and the children of six and seven years should sleep 12 hours. It is an opinion that there is nothing terrible that the child falls asleep under the sounds of the TV, talk. It is believed that such a Spartan style of education allows you to grow a child all-looking. But, specialists are celebrated, it is quite a serious misconception. Special electroencephalographic studies have shown that there can be a deep full sleep in such an environment, and therefore the nervous system does not receive a full-fledged rest. The child becomes restless, without an irritable, often crying, loses appetite, losing weight. Sometimes children have lethargy, inhibition, apathy. Therefore, we would not recommend parents to conflict with the laws of physiology. Science Cybernetics determines sleep as a brain shutdown from the signals of the outside world. But this shutdown is not for inaction and peace, but to select the necessary information and discharge unnecessary. A well-known specialist in the field of sleep physiology Professor A. M. Vaine writes: "Figuratively speaking, short-term memory is filled in the afternoon, and at night the information contained in it (not everyone) is slowly moving in long-term memory." Not only, Professor A. M. Vaine says that in the process of sleep, the brain is cleansing from redundant information, many physiologists indicate that, adding the exchange processes in the human body during sleep. But experts in the field of psychiatry and psychology note that a full dream is the best medicine from concern. Unfortunately, the ritual of stacking a child in bed and at home, and in kindergarten turns into a child with a child. In addition, adults themselves often do not comply with the following requirements for child sleep protection Prevention of psycho-emotional tension in children by means of physical education. Optimization of motor activity of children. The organization of the rational motor regime is one of the main conditions for ensuring the comfort psychological state of children. In addition, there is a direct relationship, as specialists indicate, between the motor rhythm and the mental health of the child. It is harmful, they note, both insufficient and excessive motor activity. The starting point for organizing the motor regime of children should be the natural need of the body in motion. It averages from 10 to 15 thousand locomotions per day for children 6-7 years; 10-12 thousand - for children 5-6 years; 8-10 thousand - for children 3-4 years; 6-8 thousand - for children 2-3 years. About 60-70% of this number of movements should have to have a child's stay in an educational institution. The optimal motor mode will be considered under the following conditions: The ratio of peace and motor activity is 30% to 70%; - During the day, children do not have signs of scattered attention or explicit fatigue; - there is a positive dynamics of the physical performance of children; - arterial pressure of children throughout the day corresponds to the age norm. When organizing the motor regime, the degree of motorcycle of each child of the age group or class should be taken into account. According to the degree of activity of children can be divided into three groups: - Normal, - Motor, - Low-moving. It is noted that children with normal motor activity have better performance indicators, rather than children of the second and third groups. They have more resistant to the psyche and mood. In low-propelled and motor children, self-regulation processes are less perfect. Moreover, researchers note that many of them develop such negative character traits as envy, indecisive aggressiveness, impassableness, etc. These children need individual medical and psychological and pedagogical support. For example, in changing the mode and quality of nutrition, increasing or restricting motor activity. One of the ways to normalize the motor activity of motor and sedentary children is their friendship based on common interests. Health Morning Gymnastics. The goal of the morning gymnastics is to raise the muscular tone and the creation of a good mood of the child. This goal is determined by the method of its organization. To create and maintain a sustainable positive mood of children, only familiar children physical culture exercises should be included in the complex of morning gymnastics. The use of learning elements inevitably creates a voltage situation, since not all children successfully cope with the tasks. If they realize it, their asthenic reactions can increase. Interest in gymnastics is supported by a great variety of exercises and games. For example, this morning gymnastics can consist of a series of rolling games, tomorrow children can work on the strip obstacle, the next day it will be an interesting walking walk with a small march and throw and etc. It will be reasonable if adults agree the gymnastics complex with children. During gymnastics, children should be given the possibility of independent actions on a gaming or playground. Adults need to take care that they have something to do. For example, play the ball or hang on the swing, drive the washer or jump through the rope. An independent motor activity is given from 6 to 10 minutes. It is a kind of mental unloading for children. You should not worry about physical exertion in this case, children are always able to regulate it and never overload. Therapeutic morning gymnastics always (except for adverse weather) is carried out in the fresh air at least 30 minutes. Essentially, the morning walk is saturated with a diverse musculoskeletal activity. Her place in the day mode is defined quite accurately for each age group, starting from 3 years of age. The weather and conditions of the season must be taken into account. This causes the variability of Morning Gymnastics. Workout during tense intellectual activity. This gymnastics is performed with movements and without them. It perfectly relieves fatigue not only with tense intellectual activity, but also in cases where for various reasons of movement for a long time limited. For example, on a ride on a country bus or during flights. This gymnastics will be very useful for children at school, as it helps to relieve voltage due to static poses. The gymnastics of A. Kovovik was developed. The complex consists of 9 exercises that children are able to quickly master. Exercises are executed sitting on a chair: 1. Relying on the heels, then on the socks, raise the foot from the floor and perform them as soon as noticeable movements outside and inside. 3. Straightening the muscles of the shoulder belt, performing the barely noticeable movements of the shoulders and blades: reduction and breeding, lifting and lowering, rotation in the same side. 6. Retracting and protrusion of the abdomen, when the breath is to breathe, when retracts - exhalation. 7. Tense the muscles of the neck, performing the barely noticeable movements ready to right-left, back and forth, clockwise and counterclockwise. 8. Movement with eyeballs to the right and left, up-down, clockwise and counterclockwise. 9. Removing palms about the table, and heels - about the legs of the chair, strain and relax the muscles of the body. When learning the complex, each exercise is performed 2-3 times, then daily added one by one repeat. Children are enough 8-10 repetitions. At the beginning of training, so far the muscles are not obedient enough, their voltage is better accompanying as noticeable movements. Then you need to teach children to perform these exercises without movements, only the tension of the muscles. The voltage holds 4-5 seconds (the child can assume to itself up to 5), and then complete relaxation. In the children's day mode, it is necessary to find a place to these exercises. We recommend them for use in our work with children to spendlands, defectologists, teachers of classes of six-year training and primary school teachers. This type of gymnastics is of particular importance for the development of self-regulation skills in children. Preview: 21.09.2018 Finger games for relaxation when preparing the hands of children 6-7 years old to letter The tense muscles are "disobedient", poorly manageable. In order to have the opportunity to freely and accurately manage them, you need to relax muscles, remove the tension from them. Children can feel the relaxation of the muscles only when they first offer to squeeze their fists and long hold them in this state. And then they offer them to break them (relax) and feel this condition. It should not be forgotten that the stress should be short-term, and relaxation is long. Each child should have a kind of understanding of relaxation ("like Kisel"). The game "cams". Soup the fingers are ridiculed into the cam (hands lie on the knees), so that the bones turn. Now relax your hands. Hands on the knees, Fist compressed. Firmly with tension Fingers pressed. The game "Deer". Climb over your head crossed hands with widespread fingers ("horns"). Straightening hands, with force swaying your fingers. Then there are hands on your knees, relax. Look: we are deer! The wind rusts to us to meet us! Wind verse. Wechive shoulders, Hands again kneel. And now - a little laziness. Game "bar". Stand up. Imagine that you raise a heavy barbell. Tilt, "Take" her. Coolas fists. Slowly raise hands. They are tense. Heavy! Hold the bar. Throw her. We are preparing for the record, We will play sports. Rolling from the floor raise ... Hold firmly ... and throw! Our muscles are not tired - And even obedient steel! The game "Call". Hands semi-bent, support on elbows. Shake your hand brush turns. Stroking. Scroll paper with palm with his right hand, holding it with his left hand, and vice versa. Tapping. Shoot on the table with a relaxed brush right, and then left hands.

Emotions and feelings always directly or indirectly reflect objective reality, are a means of adapting an animal or person to certain circumstances and specific situations. It is like indicators indicating the degree of utility of the stimulus for the life of the body (emotions) or for the relationship of personality and society (feelings).

Numerous studies found that any strong stimuli (stressors) cause psychophysiological stress organism. At the same time, a significant load falls on the hypothalamus - pituitary system - adrenal glands.

To our emotions, all the departments of the central nervous system have the most direct attitude, and above all its subcortical parts that lie at the base of the brain.

The hypothalamus due to numerous nervous bonds receives diverse information on all changes in the body and in the external environment, participates in the regulation and maintenance of the constancy of its internal mediumostasis, any significant emotional arousal (emotional stress) enhances the influence of the hypothalamus on such glands of internal secretion as the pituitary and Adrenal.

At the same time, the hypothalamus itself produces special substances, under the influence of which the front proportion of pituitary glands increases the formation and separation of a number of hormones into the blood, including adrenocorticotropic hormone (ACTH). This hormone, in turn, stimulates the extraction of the adrenal steroid hormones.

A hormone produced by a brain layer of adrenalines is particularly important for the development of the state of tension, - adrenaline. There is no partial function of the body to participate adrenaline.
As soon as the adrenaline in the blood becomes greater than the norm, a peculiar chain reaction begins: the activity of the hypothalamus and pituitary is activated, the operationing of ACTH increases.

As a result, the protective forces of the body are mobilized to fight against harmful effects. Under the influence of steroid hormones, the adrenaline increases energy processes that contribute to an increase in the body's resistance, muscle performance is significantly improved.

Under normal conditions, when emotional stresses are short-lived, adrenaline is involved in chemical reactions and after performing its function destroyed by special enzymes.

Consequences of long emotional stress

And what happens in the body with long emotional stresses?

Significant excess adrenaline in the blood gradually causes an depressed state, the so-called adrenaline longing. Suggesting small peripheral vessels, adrenaline contributes to an increase in blood pressure, sharp increase in pulse, sometimes up to 180 beats per minute. When the content of this hormone in the blood increased for a long time, spasm of vessels occurs. And this may be the cause of such serious diseases as "atherosclerosis, myocardial infarction, hypertensive and peptic diseases.

Nowadays, there is no doubt about the direct connection of the lesions of the heart and vessels with neuro-emotional tension - emotional stress. Cardiovascular diseases are not accidentally called the disease of the century. Wide distribution is associated with the originality of the life of a modern person.

A significant role in this is played by a sharp decrease in the specific gravity of physical labor due to automation and mechanization that consistently introduced into all sectors of the national economy.

Modern work, and all life is generally characterized by much higher rates and speeds. And this inevitably requires greater attention, improving the sense of personal responsibility of each person. Conditions are created that contribute to the emotional tension and physical detriment of the body. At the same time, the detrennation of "beats" not only in the heart, but the mechanisms of regulation of blood circulation also affects.

The problem of emotional disorders is one of the most relevant problems of modern medicine. It lies at the intersection of the study of numerous pathological conditions, especially those that received the name of neurogenic diseases.

In some cases, the proven, long-term negative emotional disorders lead to functional disorders of neuropsychiatric activities, to various kinds of neurosis. They contribute to their occurrence of the individual features of the nervous system, in particular emotional instability.

Signs of neurosis

The first signs of neurosis are increased fatigue, drowsiness during the day and sleep disorder at night, indecision, apathy or, on the contrary, increased excitability, irritability. Human heartbeat is rapidly, blood pressure is increased. These changes in the case of a short-term action of stressors causing negative emotions, transient and when changing lifestyle disappear without a trace.

If unpleasant experiences are durable or often repeated, especially in combination with a number of other adverse factors (violation of labor and recreation, excessive physical and mental loads), changes in the body can be stagnant. And this requires sometimes therapeutic intervention.

Move yourself

Moreover, the moderate emotional excitement of a positive character in the process of any work is not only not harmful, but largely contributes to a clearer and correct implementation of the task. At the same time, excessive excitement causes unwanted shifts that interfere with work and damage to health. It is precisely such excessive mental and emotional loads to avoid.

Prevention of emotional stress

Medicine is gradually approaching the "taming" of negative emotions and management of emotional states. Pharmacology has a number of drugs that contribute to increasing neuropsychiatric sustainability. In the near future, it is likely that it will be possible to create medicines that help not only eliminate, but also to prevent the harmful effect of painful, unpleasant experiences.

And yet I want to resolutely warn against the enthusiasm existing on sale psychotropic drugs, removing the feeling of fear, depression. Of course, the use of similar drugs in clinical practice is no doubt. But to take them without a doctor's council, at its discretion for the prevention of emotional stresses related to unpleasant situations, is very dangerous.

A modern man, armed knowledge of the foundations of physiological processes, is hardly advisable to believe only on the healing force of drugs. "Learn to maintain yourself!" - This appeal did not lose the relevance and nowadays.

Promoted? Switch!
Methods of education and training of the nervous emotional sphere are well known to everyone. These are systematic physical education classes, a full-fledged sleep, restoring power even after a long and strong overwork, the ability to switch from negative experiences to positive, to carry on the case.

Many recommendations are based on the conclusions of I. M. Schechenov, indicating that braking occurs when a meeting of two foci of excitation in the central nervous system. That is why when negative emotions are so important to cause an emotional response of the opposite character,
You can successfully overcome or weaken the negative effect of emotions by switching to another type of activity. Physical work and sports exercises are ideal in this regard, with which you can achieve useful discharge.

The state of physical training ensures the economical implementation of metabolic processes and blood circulation. And this is a good prerequisite for rapid and complete mobilization of blood circulation system reserves when the need arises.

Now intensively develops a new direction in human physiology - physiology of activity. Building, in particular, the scheme of individual physical training, specialists provide for an increase in not only performance, but also the sustainability of the body to various impacts, including emotional stress.

Emotional voltage is a combination of emotional experiences that reduce the emotional background and the motivational sphere of personality. The state of emotional tension is accompanied by a sense of human helplessness in front of life circumstances, his own unnecessaryness, a sense of loss of life or goal of activity. Work is fulfilled formally, interest in other supported by social requirements, Apathia gradually begins to fill out all areas of life. In the affective sphere there is irritation, suspicion and nervousness, various personal accentuation can be activated. The feeling of unfortunate anxiety, anxiety increases.

Fatigue is growing, which does not pass by either after rest, nor after night sleep, but increases even with minimal physical exertion. It may disappear appetite, an insomnia occurs, the desire to remove and relax with the help of alcoholic and narcotic substances. When applying various stimulants (even coffee), their effect is not expressed, and sometimes the opposite.

Usually, it leads to a long suppression of negative sensations or problems, but when a person faces similar, the adjustment may be needed quite serious. In many cases, prolonged nervous stress leads to the development of stress, with all the ensuing consequences. If you ignore this symptoms, you develop different, the therapy of which also includes drug correction.

The human psyche is arranged in such a way that only in constant improvement is in good condition. In long periods of stability begins, emotional stress will be copied, which is connected not so much with an external situation and the conservation of emotions, as with irritation from the lack of movement.

Causes of emotional tension

The state of emotional stress in most cases is caused by the inability of a person to express its emotional and sensual experiences. This usually concerns the processing and splash of negative emotions, which have the most destructive impact on the psyche. It is in the expression of such feelings, many people have difficulty. This is due to social behaviors, prohibitions for expression and discontent. Many from childhood suggests that it is impossible to be angry with certain people or resist some actions. and character leads to the creation of an externally positive and desirable image of a person. Which does not cry, not angry, does not take offense, which is able to forgive everything and enjoys what is unacceptable. The problem is that from just concealing such experiences do not disappear anywhere and begin to destroy not only the psyche, but also the physical health of a person. Instead of refuse to recognize certain feelings, it is necessary to teach children to express them in a constructive form, without delaying inside.

In addition to internal factors that are absorbed at the earlier age, there is also an external impact. So, stressful situations and constant discomfort caused by external events leads to emotional tension. This can be attributed to the unloved work, akin to her husband, annoying children, noisy neighbors, a construction site outside the window, unrealized dreams. Many of these factors are not even noted by a person consciously when he is trying to figure out the causes of his own irritation, but they continue to influence. And if you change your way of responding and manifestation of emotions in a few months, then some external circumstances are not amenable to our influence.

The difference between our idea about what the world should be, and with what kind of manifestations we face is the strongest factor provoking emotional tension. Differences these may arise on the basis of objective or fictional differences. So, it is quite logical to wait for support and attention from a loved one, and when the betrayal or mockery occurs instead. But it may also be illusions that cause all great claims to the world - for example, a desire to all have dinner at a certain time or understood your words from the first time.

Additional factors that make a person more susceptible to events and lead to overstrain, are increased fatigue, any dissatisfaction. The physical condition plays a crucial role in regulating emotions, respectively, if there is a minor emotional shock in a balanced sense of the body, it can pass unnoticed. Conversely, the fleeting remarks of an unfamiliar person can lead to a serious emotional breakdown on the background of inland and hunger.

How to remove emotional tension

The removal of emotional stress implies a serious inner and external work, a subtle feeling of their needs and opportunities, as well as patience, since it is impossible to remove what was accumulated in a couple of minutes. Take care of the restructuring of your own life and reduce stress on everyday situations. For this purpose, the strategy of small tasks is perfect - when one big job is divided into several components. The perception of a person is arranged so that if the plan is globally (for example, buy an apartment), then nothing but panic such a goal will not cause, and postponement will cause an increase in internal stress. Many small tasks should be put, which will eventually lead to the desired one. They can be performed periodically and do not feel the resulting pressure.

Reduce the level of uncertainty - require people time, look for detailed information, compare with similar projects. The more your awareness of the real state of affairs will be, the less will the difference between your expectations and reality. In addition, it allows you to optimally plan your own time and processes. Think out possible options for developing events and their actions in them. It will remove you from empty fantasy, increasing anxiety and panic waiting. When the situation does not turn into the selected positive option.

If you notice an elevated level, which is not built on objective reasons, then it is worth working with your states. To do this, you can compare the emerging situation similar, but already successfully ended, and what is now perceived, how the tragedy is well mentioned mentally closely with really bad things (for example, unnecessary experiences about the possible criticism of your report can be compared with the disease of love - the level of anxiety should fall ). There is also an opposite strategy - bringing the importance and importance of the situation experienced to absurd. Spinning in his head the degree of influence of his failure on the presentation before the sun can go out and the entire Universe will die, you will notice emotional changes in perception.

Increase the physical activity is a great way to process many emotions. Moreover, the type of classes can be selected relative to those arising negative emotions. If this is, starting to run if - sign up for boxing, elevated to you in the pool. It is also necessary to listen to your own body - if you want to pull, then do not force yourself to raise the bar. In the process of sports and physical exertion, not only the study of emotions, a splash of excess adrenaline, but also the production of positive hormones, which stabilizes the emotional state.

If you have noticed an increasing emotional stress, you can reduce it directly at this moment with the help of respiratory techniques. These can exercises from yoga or Vaireshen, just alternate deep breaths and sudden exhalations - there is no unambiguous recipe, it is worth trying. However, it accurately helps to transfer attention from the process of thoughts to the respiratory process.

To produce accumulated emotions, you can search for various optimal methods that will not harm people and relationships, it's good that this process is in the presence of a psychologist. You can independently throw out emotions through sports, dancing, singing, drawing (even painting), modeling. All types of creativity are perfectly suitable as a way of expressing their inner state, and even in the form of art.

Look for activities that bring you relaxation, work to let in your life more spontaneity and find reasons for joy at every moment. Strive to reduce the amount of own control. Twist it only to the necessary things, while do not touch other people's lives and beliefs. The fewer things you need to keep in the field of your vision, the greater the moments for relaxation, and the world will not collapse without your intervention, rather awake freely and easier, like you yourself.

Methods for removing emotional voltage

In psychology, many methods and techniques have been developed that help remove or reduce the level of emotional tension. Some of them need to be performed only with a specialist, but there are a number of techniques available for self-use.

So, it is very effective to change activities, and it is necessary to choose something requiring strong muscle tension or physical activity. The duration of such a shift can be from five to fifteen minutes. You can perform the necessary fine work on the house - wash your shoes or dishes, endure the garbage, stroke the shirt. In the office you can walk at lunch, bring paper, pour flowers. If there is an opportunity, the simplest and effective - go go to the fast pace, well combine it with breathing exercises.

Suitable different types. You can draw or glue collages, you can draw up pictures using computer programs - you can throw anger, and annoyance, and dreams. You can also visualize in your imagination - it is better to work with energy. When you feel the tension, it is worth introducing it as a liquid of a certain color and imagine how it follows from you, through the legs into the ground. This technique is very ground, especially well, if there is an opportunity to arouse and completely touch the foot surface of the Earth.

Analyze the situation. When something makes seriously worry, it is possible to decompose the situation in writing, answering questions: what hooked you, what conclusions can be done, which led to the emergence of such a situation that it affects what could provoke other people how to avoid or How to use for yourself. In the process of such an analysis, you not only acquire a strategy of copolding with similar incidents for the future, but also stabilize your emotions in the present.

Get rid of sad thoughts, surround yourself with positive people, sharing with whom the sadness, you can translate the perception of the tragic in the comic perspective. Plan your day in such a way that in it there is always a place for something pleasing or donating calmness, and try to put it for the evening - such an arrangement will help accumulate forces in good days and level the negative impact into unsuccessful.

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