How to restore peace of mind

Calmness and order, general peace of mind - these are the desired states of every person. Our life basically passes like on a swing - from negative emotions to euphoria, and vice versa.

How to find and maintain a point of balance so that the world is perceived positively and calmly, nothing irritates or frightens, and the present moment brings inspiration and joy? And is it possible to find long-term peace of mind? Yes, it is possible! What's more, with peace comes real freedom and simple happiness to live.

This is simple rules and they work religiously. You just need to stop thinking HOW to change and start APPLYING them.

1. Stop asking "Why did this happen to me?" Ask yourself another question: “What wonderful thing happened? What good can this do for me?” The good is there, you just have to see it. Any problem can turn into a real gift from above, if you consider it as an opportunity, and not as a punishment or injustice.

2. Practice gratitude. Every evening sum up: for what you can say “thank you” to the day you lived. If lost peace of mind- remember those good things that you have and what life is to be thankful for.

3. Load the body with physical exercises. Remember that the brain most actively produces “hormones of happiness” (endorphins and enkephalins) during physical training. Therefore, if you are overcome by problems, anxiety, insomnia - go outside and walk for several hours. A quick step or run will distract from sad thoughts, saturate the brain with oxygen and raise the level of positive hormones.

4. Develop a “cheerful posture” and create a happy posture for yourself. The body can help wonderfully when you need to restore peace of mind. It will “remember” the feeling of joy if you just straighten your back, straighten your shoulders, stretch happily and smile. Consciously hold yourself in this position for a while, and you will see that the thoughts in your head become calmer, more confident and happy.

5. Bring yourself back to the here and now. A simple exercise helps to get rid of anxiety: look around, focus on what you see. Start mentally "voicing" the picture, inserting as much as possible more words"now" and "here". For example: “I am walking down the street now, the sun is shining here. Now I see a man, he carries yellow flowers…" etc. Life consists only of "now" moments, don't forget that.

6. Don't exaggerate your problems. After all, even if you bring a fly close to your eyes, it will take on the size of an elephant! If some experience seems insurmountable to you, think as if ten years have already passed ... How many problems there were before - you solved them all. Therefore, this trouble will also pass, do not dive into it with your head!

7. Laugh more. Try to find something funny in current position affairs. It doesn't work - then just find a reason for sincere laughter. look funny movie remember a funny incident. The power of laughter is amazing! Peace of mind often returns after a good dose of humor.

8. Forgive more. Resentments are like heavy, foul-smelling stones that you carry around with you. What peace of mind can there be with such a burden? Therefore, do not hold evil. People are just people, they cannot be perfect and always bring only good. So forgive the offenders and forgive yourself.

10. Communicate more. Any pain hidden inside multiplies and brings new sad fruits. Therefore, share your experiences, discuss them with loved ones, look for their support. Remember that man is not meant to be alone. Peace of mind can only be found in close relationships - friendship, love, family.

11. Pray and meditate. Do not let bad evil thoughts control you, sow panic, pain and irritation. Change them to short prayers- turning to God or meditation - a state of non-thinking. Stop the unruly flow of internal conversation. This is the basis of a good and stable state of mind.

You came into this world to enjoy life.Vladimir Zhikarentsev, Path to Freedom.

Always good mood- it's real, doable! And restoring peace of mind is not as difficult as it might seem at first glance! Enough to know how it works. And then to remain calm in almost any situation will become an automatic habit.

Life is a comedy for those who think and a tragedy for those who feel. Marty Larney

Because only in this state does the ability to see the slightest favorable opportunities appear, the chance to use the current situation to your advantage, and in general, to work as productively as possible, to accept right decisions adjust your next steps. And, you see, it's just nice to be in a good, positive mood.

The only thing is, keeping a positive attitude does not mean closing your eyes to what excites you. There are exceptions when banal inaction can give l at better results, solve the problem. But in most cases, the best option is still a reasonable level of concentration, concentration on the task at hand.

Parable "Golden Mean" crown prince Shravan, inspired by the example of the enlightened followers of the Buddha, decided to become a monk. But soon the Buddha and the rest of the disciples began to observe that he rushed from one extreme to another. The Buddha never asked his disciples to go naked, and Shravan stopped dressing. In addition, he began to self-torture: they all took food once a day, but Shravan began to eat every other day. He soon became completely emaciated. While others meditated under the trees in the shade, he sat under the scorching sun. He used to be handsome man, he had a beautiful body, but six months had passed and he could not be recognized.
One evening the Buddha came up to him and said:
- Shravan, I heard that even before the initiation, you were a prince and loved to play the sitar. You were a good musician. That's why I came to ask you a question. What happens if the strings are loosened?<
- If the strings are weakened, then no music will come out.
- And if the strings are pulled too hard?
- Then it's also impossible to extract the music. The tension of the strings should be medium - not loose, but not too tight, but exactly in the middle. The sitar is easy to play, but only a master can tune the strings correctly. There needs to be a middle ground here.
And the Buddha said:
“That's what I wanted to tell you, watching you all this time. The music that you want to extract from yourself will sound only when the strings are not loosened or overtightened, but right in the middle. Shravan, be a Master and know that excessive exertion of strength turns into excess, and excessive relaxation into weakness. Bring yourself into balance - the only way you can achieve the goal.

What specifically needs to be done in order to restore peace of mind? First, find the antipode, the name of the antonym of the negative emotion - for example, on Robert Plutchik's Wheel of Emotions. This positive emotion is your goal for this moment. Suppose now it is necessary to neutralize sadness. Therefore, “the purpose of your appointment” is joy, or, for example, in the case of anger, calmness.

Now it is necessary to indicate the “path of your following”, for a situation with sadness, it will be like this:

Sadness - slight sadness - indifference - quiet joy - joy.

So, we know where we are going and the main transit points. Now, remember (and for this, of course, you need to constantly keep in touch with your mental well-being, mood and know what events or actions on your part cause you to have corresponding emotions) when you most often experience the corresponding emotions. In other words, what causes you a slight sadness or quiet joy? .. For example, listening to certain music or walking, or calling a particular person or reading books on a well-known subject, a story from the life of your friend or any other person, something reminiscent of yours, meditation, audio practice, etc. There are many options, and the more you can name them and more accurately imagine what your actions cause the corresponding emotional condition, all the better. The more perfectly you manage yourself, the less independent of the mood and actions of other people.

After making sure that you have reached an intermediate point on your path to joy, go to the next sub-item and so on until you reach the desired target state-mood.

Let's consider a slightly different case. Suppose you are aware that you are worried or alarmed about something, but it is difficult for you, due to feelings or for other reasons, to call the emotion “by name”. Remember, any emotions, both positive and negative, cause certain sensations in our body.

In other words, the emotion is objectified, now it is already material. Most likely, the heart will not break due to parting with a loved one, but it is quite possible to feel pain in the chest. Or feel real dizziness from both joyful excitement, anticipation of something very pleasant, and hitting your head on the door frame.

Depending on their nature, mental experiences can be transformed in the body either into a feeling of warmth, spaciousness, light and lightness, or into coldness, tightness, and heaviness. It is on the last forms of manifestation of the energy of negative emotions in the body that our next actions to restore peace of mind will be directed.

What should be done?

First of all, evaluate your bodily sensations associated with the negative experience - what do you feel (burning, emptiness...)?
Then be aware of the location of these bodily sensations. - where do you feel it (in your head, chest, stomach, back, arms, legs...)?
Next, create a visual and sound (visual and auditory) image of what you feel - what it might look like (cast iron stove, roar of waves ..)?
The next step is to mentally take this material object out of your body and place it in the space in front of you.
And now the most pleasant thing is to remake the "rendered" object from its negative to its positive value. Change the shape (round, smooth), color (recolor colors in calm, create a harmonious color scheme), make it light, warm, pleasant to the touch, give the sound the volume and tone you need.
Now that you like what you ended up with, return the image you changed to yourself and dissolve it in the depths of your body. Feel how your experiences have changed, become aware of new positive emotions.

The image is the language of the unconscious. Its task is to concentrate energy. The nature of the image determines the quality of the energy. By changing it, you change energy basis experiences, that is, its very essence, turning negative emotions into positive. By the way, scientists (and not just the creators of the film The Secret) are sure that in the same way it is possible to influence the work of organs that are not directly subordinate to us, for example, heartbeat, digestion and hormonal regulation, etc. Using the relationship of body and mind, you can train (if you make enough effort, patience and perseverance) to arbitrarily change blood pressure or reduce acid production leading to ulcers, and do dozens of other things.

In the event that for some reason the above exercise cannot be performed, and you need to calm down immediately, do the following. This is a more simplified version of the previous method and will require less concentration.

Researchers have found that the best visual imagery to release tension and return to calm state- this is a combination of a picture of water and white.

Close your eyes and imagine white (precisely white, not transparent!) Water. Mentally track how the "milky liquid" reaches your crown, forehead. Feel soft touch moisture that flows further - onto the eyes, lips, shoulders, chest, stomach, back, thighs, flows down the legs. White water should cover you completely: from head to toe. Enjoy this state for a few seconds, and then imagine how white water slowly flows down to the floor into a funnel, taking all the troubles with it. Take a deep breath and open your eyes.

To better understand your current state and mood, and to make sure that the next steps are correct or need to be adjusted, the following projective test will help.

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Probably, every person wants to always be calm and balanced, and experience only pleasant excitement, but not everyone succeeds. To be honest, only a few people know how to feel this way, while the rest live like “on a swing”: first they rejoice, and then they get upset and worry - unfortunately, people experience the second state much more often.

What is mental balance, and how to learn to be in it all the time, if it doesn’t work out in any way?

What does mental balance mean?

Many people think that peace of mind is a utopia. Is it normal when a person does not experience negative emotions, does not worry about anything and does not worry? Probably, this happens only in a fairy tale, where everyone lives happily ever after. In fact, people forgot that the state peace of mind, harmony and happiness is perfectly normal, and life is beautiful in different manifestations, and not only when everything turns out “our way”.

As a result, in case of violations or total absence emotional health is seriously affected by physical health: not only nervous disorders occur - develop serious illness. If you lose for a long time peace of mind you can "earn" peptic ulcer, skin problems, diseases of the heart and blood vessels, and even oncology.

In order to learn to live without negative emotions, you need to understand and realize your goals and desires, without replacing them with anyone's opinions and judgments. People who know how to do this live in harmony with both the mind and the soul: their thoughts do not disagree with words, and words do not disagree with actions. Such people also understand those around them, and they know how to correctly perceive any situation, therefore they are usually respected by everyone - both at work and at home.

How to find and restore peace of mind

So can it be learned? You can learn everything if you have a desire, but many people, complaining about fate and circumstances, actually do not want to change anything in life: having got used to the negative, they find in it the only entertainment and a way to communicate - it is no secret that it is negative news that is discussed in many teams with great heat.

If you really want to find peace of mind and perceive the world with joy and inspiration, try to consider and use the methods that are described below.

Stop reacting to situations in the "usual" way, and start asking yourself: How am I creating this situation? That's right: we create any situations that "form" in our life ourselves, and then we cannot understand what is happening - we need to learn to see the cause-and-effect relationship. Most often, our thoughts work on the negative course of events - after all, the worst expectations are more habitual than the expectation of something good and positive.

Look for opportunities in any trouble, and try to respond "inappropriately." For example, if your boss “broke off” at you, don’t be upset, but rejoice - at least smile and thank him (for a start, you can mentally) for reflecting your internal problems like a mirror.
By the way, gratitude The best way protect yourself from negativity and return peace of mind. Develop a good habit every evening to thank the Universe (God, Life) for the good things that happened to you during the day. If it seems to you that nothing good happened, remember the simple values that you have - love, family, parents, children, friendship: do not forget that not every person has all this.
Constantly remind yourself that you are not in past or future problems, but in the present - "here and now." Every person at any moment of time has everything necessary to be free and happy, and this state continues as long as we do not allow past grievances or worst expectations to take possession of our consciousness. Look for the good in every moment of the present and the future will be even better.

You should not be offended at all - it is harmful and dangerous: many practicing psychologists note that patients who carry grievances for a long time develop the most serious diseases. Including oncology. It is clear that about peace of mind there is no talk here.
Sincere laughter helps to forgive insults: if you can’t find something funny in the current situation, cheer yourself up. You can watch a funny movie or a fun concert, turn on fun music, dance or chat with friends. Of course, you should not discuss your grievances with them: it is better to look at yourself from the outside, and laugh at the problems together.
If you feel like you can't handle "dirty" thoughts, learn to replace them: use short positive affirmations, meditation, or small prayers - for example, try replacing a negative thought with a wish for good to the whole world. This method is very important: after all, at one moment in time we can keep only one thought in our head, and we ourselves choose “what thoughts to think.”

Learn to track your condition - be aware of what is happening to you "here and now", and soberly assess your emotions: if you get angry or offended, try to stop interacting with others, at least for a short time.
Try to help other people as soon as possible - it brings joy and peace. Only help those who really need it, and not those who want to make you a “hanger” for their problems and grievances.

A great way to help restore peace of mind is regular physical exercise. fitness and walks: the brain is saturated with oxygen, and the level of “happy hormones” rises. If something oppresses you, you are anxious and worried, go to a fitness club or gym; if this is not possible, just run or take a walk in the park or at the stadium - wherever you can. Peace of mind is hardly possible without physical health and a person who does not know how to achieve balance cannot become completely healthy - he will always have disorders and diseases.

"Cheerful" posture - the path to peace of mind

Psychologists note that people who monitor their posture are much less prone to stress and anxiety. There is nothing complicated here: try to hunch over, lower your shoulders, head, and breathe heavily - in just a few minutes, life will seem difficult to you, and those around you will begin to annoy you. And, on the contrary, if you straighten your back, raise your head, smile and breathe evenly and calmly, your mood will immediately improve - you can check. Therefore, when you work while sitting, do not stoop or “squint” in a chair, keep your elbows on the table, and

And restoring peace of mind is not as difficult as it might seem at first glance! Enough to know how it works. And then to remain calm in almost any situation will become an automatic habit.

As you know, emotions are always on guard of our well-being and make it clear when we deviate from the path to happiness, success and harmony. Therefore, it is so important to constantly or at least periodically give an account of what state you are in, what feelings and emotions are prevailing in you now.

And in order to restore peace of mind, it is necessary to realize that we are not puppets in someone's hands, but free-thinking beings, i.e. others are not to blame for our happiness or unhappiness. This statement is true for all adults and mature personalities. And this approach makes it possible to independently change your mood if you do not like it.

Parable "Let go for a while." At the beginning of the lesson, the professor raised a glass with some water. He held this glass until all the students paid attention to it, and then asked:

How much do you think this glass weighs?

50 grams! 100g! 125 grams! students assumed.

I don’t know myself,” the professor continued, “to find out, you need to weigh him. But the question is different: - what will happen if I hold the glass like that for several minutes?

Nothing, the students replied.

Good. What happens if I hold this glass for an hour? the professor asked again.

Your arm will ache, one of the students answered.

So. And what will happen if I keep the glass all day in this way?

Your hand will turn to stone, you will feel a strong tension in your muscles, and even your hand may become paralyzed, and you will have to be sent to the hospital, - the student said to the general laughter of the audience.

Very well,” continued the professor imperturbably, “however, has the weight of the glass changed during this time?

Then where did the shoulder pain and muscle tension come from? The students were surprised and discouraged.

What do I need to do to get rid of the pain? - Asked the professor.

Put down the glass, - came the answer from the audience.

Here, - the professor exclaimed, - the same thing happens with life's problems and failures. If you keep them in your head for a few minutes, that's fine. You will think about them for a long time, you will start to experience pain. And if you continue to think about it for a long, long time, then it will start to paralyze you, i.e. You won't be able to do anything else.

Let's get back to specific steps to restore peace of mind. What needs to be done and in what order. First, you realized what state you are in now, and took responsibility for what is happening into your own hands. Secondly, they most accurately named the emotion that is now dominant. For example, sadness or anger. We will not say now who or what caused negative emotions, it is more important that they exist.

And the primary task, in any situation, even at first glance, seemingly dead-end or hopeless, is to restore calm, to maintain a positive attitude.

Life is a comedy for those who think and a tragedy for those who feel. Marty Larney

Because only in this state appears the ability to discern the slightest favorable opportunities, the chance to use the current situation to your advantage, and in general, to work as productively as possible, make the right decisions, and correct your further steps. And, you see, it's just nice to be in a good, positive mood.

The only thing is, keeping a positive attitude does not mean closing your eyes to what excites you. There are exceptions when banal inaction can give the best results, solve the problem. But in most cases, the best option is still a reasonable level of concentration, concentration on the task at hand.

Parable “The Golden Mean” Crown Prince Shravan, inspired by the example of the enlightened followers of the Buddha, decided to become a monk. But soon the Buddha and the rest of the disciples began to observe that he rushed from one extreme to another. The Buddha never asked his disciples to go naked, and Shravan stopped dressing. In addition, he began to self-torture: they all took food once a day, but Shravan began to eat every other day. He soon became completely emaciated. While others meditated under the trees in the shade, he sat under the scorching sun. He used to be a handsome man, he had a beautiful body, but six months had passed and he was unrecognizable.

One evening the Buddha came up to him and said:

Shravan, I heard that even before the initiation, you were a prince and loved to play the sitar. You were a good musician. That's why I came to ask you a question. What happens if the strings are loosened?<

If the strings are loosened, then no music will come out.

What if the strings are pulled too hard?

Then it is also impossible to extract the music. The tension of the strings should be medium - not loose, but not too tight, but exactly in the middle. The sitar is easy to play, but only a master can tune the strings correctly. There needs to be a middle ground here.

That's what I wanted to tell you, watching you all this time. The music that you want to extract from yourself will sound only when the strings are not loosened or overtightened, but right in the middle. Shravan, be a Master and know that excessive exertion of strength turns into excess, and excessive relaxation into weakness. Bring yourself into balance - the only way you can achieve the goal.

What specifically needs to be done in order to restore peace of mind? First, find the antipode, the name of the antonym of the negative emotion - for example, on Robert Plutchik's Wheel of Emotions. This positive emotion is your goal for now. Suppose now it is necessary to neutralize sadness. Therefore, “the purpose of your appointment” is joy, or, for example, in the case of anger, calmness.

Now it is necessary to indicate the “path of your following”, for a situation with sadness, it will be like this:

Sadness - slight sadness - indifference - quiet joy - joy.

So, we know where we are going and the main transit points. Now, remember (and for this, of course, you need to constantly keep in touch with your mental well-being, mood and know what events or actions on your part cause you to have the appropriate emotions) when you most often experience the corresponding emotions. In other words, what causes you mild sadness or quiet joy. For example, listening to certain music or walking, or calling a specific person, or reading books on a certain topic, a story from the life of your friend or any other person that is somewhat reminiscent of yours, meditation, audio practice, etc. There are many options, and the more you can name them and more accurately imagine what your actions cause the corresponding emotional state, the better. The more perfectly you manage yourself, the less independent of the mood and actions of other people.

After making sure that you have reached an intermediate point on your path to joy, go to the next sub-item and so on until you reach the desired target state-mood.

What should be done?

First of all, evaluate your bodily sensations associated with a negative experience - what do you feel (burning, emptiness.)?
Then be aware of the place of these bodily sensations - where do you feel it (in the head, chest, stomach, back, arms, legs.)?
Next, create a visual and sound (visual and auditory) image of what you feel - what it might look like (cast iron stove, roar of waves ..)?
The next step is to mentally take this material object out of your body and place it in the space in front of you.
And now the most pleasant thing is to remake the "rendered" object from its negative to its positive value. Change the shape (round, smooth), color (recolor colors to calm, create a harmonious color scheme), make it light, warm, pleasant to the touch, give the sound the volume and tone you need.
Now that you like what you ended up with, return the image you changed to yourself and dissolve it in the depths of your body. Feel how your experiences have changed, become aware of new positive emotions.

The image is the language of the unconscious. Its task is to concentrate energy. The nature of the image determines the quality of the energy. By changing it, you change the energy basis of the experience, that is, its very essence, turning negative emotions into positive ones. By the way, scientists (and not just the creators of the film The Secret) are sure that in the same way it is possible to influence the work of organs that are not directly subordinate to us, for example, heartbeat, digestion and hormonal regulation, etc. Using the body-mind connection, one can train (with enough effort, patience, and perseverance) to voluntarily change blood pressure or reduce acid production that leads to an ulcer, as well as do dozens of other things.

The researchers found that the best visual image to relieve stress and return to a calm state is the combination of water and white.

Close your eyes and imagine white (precisely white, not transparent!) Water. Mentally track how the "milky liquid" reaches your crown, forehead. Feel a light touch of moisture that flows further - on the eyes, lips, shoulders, chest, stomach, back, thighs, flows down the legs. White water should cover you completely: from head to toe. Enjoy this state for a few seconds, and then imagine how white water slowly flows down to the floor into a funnel, taking all the troubles with it. Take a deep breath and open your eyes.

To better understand your current state and mood, and to make sure that the next steps are correct or need to be adjusted, the following projective test will help.

Projective technique (tests in pictures). Yin and Yang. Instruction. Take a close look at this complex figure. Try, looking at this picture, to abandon all thoughts and completely relax. Your task is to capture the movement inherent in this figure. In which direction is the figure moving? Draw an arrow. You may not catch any movement, such an opinion also has a right to exist.

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Book: Rehabilitation after fractures and injuries

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Psychological means of recovery

The psyche of a person who has been injured, like any sick person, is subject to significant changes, since the injury can be considered as a stressful situation. Therefore, the outcome of the injury is largely determined by the initial (initial) adaptive capabilities in the course of the disease.

Maintaining the optimal psycho-emotional state of the patient during his rehabilitation after an injury is one of the main tasks of the doctor, since it is the mental attitude of the patient that determines one or another outcome of the injury.

The means of psychological influence on the body are very diverse. Psychotherapy includes inspired sleep - rest, muscle relaxation, special breathing exercises, psychoprophylaxis - psychoregulatory training (individual and collective), comfortable living conditions, and reduction of negative emotions.

Psychological methods and means of rehabilitation have recently become widespread. With the help of psychological influences, it is possible to reduce the level of neuropsychic tension, remove the state of mental activity, restore the expended nervous energy more quickly and thereby have a significant impact on accelerating the recovery processes in other organs and systems of the body. The most important condition for the successful implementation of psychotherapy is an objective assessment of the results of psychological influences. It is necessary to interview patients using a questionnaire to determine the main personality traits.

Autogenic psychomuscular training. Recently, the method of autogenic psychomuscular training has become widespread. The patient needs to tune in to recovery, to a positive outcome of the injury. In the realization of these main installations, the power inherent in auto-suggestion provides invaluable assistance.

Mental self-regulation is the action of a person on himself with the help of words and mental images corresponding to them. It has long been known that a pronounced emotional experience adversely affects the general condition of the body. Thus, words, speech, mental images in an objective way have a positive or negative effect on the functional state of various organs and systems. Among the methods that allow to protect the patient's psyche and build it to overcome stressful situations and depressive states, in the first place, as the psychotherapist A. V. Alekseev points out, is mental self-regulation.

In mental self-regulation, 2 directions are distinguished - self-hypnosis and self-persuasion. A.V. Alekseev believes that the basics of psychomuscular training can be mastered in 5-7 days, if, of course, you take the classes seriously. First, one must be able to “plunge” into a drowsy state, when the brain becomes especially sensitive to words “associated with them” in a mental way. Secondly, we must learn to focus our intense attention to the utmost on what our thoughts are doing at the moment. During this period, the brain is disconnected from all extraneous influences.

There is a two-way connection between the brain and muscles - with the help of impulses going from the brain to the muscles, the muscles are controlled, and the impulses going from the muscles to the brain give the brain information about its functional state, readiness to perform this or that work and are in at the same time, brain stimulants, activating its activity. For example, a warm-up has a stimulating effect on the brain. When the muscles are in a calm state and relaxed, there are few impulses from the muscles to the brain, a drowsy state occurs, and then sleep. This physiological feature is used in psychomuscular training to consciously achieve a drowsy state.

Autogenic psychomuscular training aims to teach the patient to consciously correct some of the automatic processes in the body. It can be used in between exercises during exercise therapy. Autogenic psychomuscular training is carried out in the "coachman's position": the patient sits on a chair, spreading his knees, putting his forearms on his hips so that the hands hang down without touching each other. The torso should not lean forward much, but the back should not touch the back of the chair. The body is relaxed, the head is lowered to the chest, the eyes are closed. In this position, the patient says slowly or in a whisper:

I relax and calm down. My hands are relaxed and warm. My hands are completely relaxed. warm. motionless.

My legs are relaxed and warm. My torso relaxes and warms up. My torso is completely relaxed, warm. motionless.

My neck relaxes and warms up. My neck is completely relaxed. warm. motionless.

My face relaxes and warms up. My face is completely relaxed. warm. motionless.

A state of pleasant (complete) rest.

In the process of mastering autogenic psychomuscular training, the formulas are repeated 2–6 times in a row slowly, without haste.

To relieve feelings of anxiety, fear, you should use a self-regulation formula aimed at relaxing skeletal muscles. This will delay the entry of anxiety impulses into the brain. The self-regulation formula should be as follows: “Attitude towards what is happening to me is calm. full confidence in a favorable outcome and their strength. my focus is entirely on recovery. nothing outside distracts me. any difficulties and obstacles only mobilize my forces. Full mental training lasts 2-4 minutes 5-6 times daily.

For faster recovery, it is recommended to use self-suggested sleep. The patient must learn to put himself to sleep for a certain time and to come out of it rested and alert on his own. The duration of suggested sleep is from 20 to 40 minutes. The self-suggested sleep formula is usually slandered immediately after the psychomuscular training formula: “I relaxed, I want to sleep. drowsiness appears. it gets stronger with every mine, getting deeper. the eyelids become pleasantly heavy, the eyelids become heavy and close the eyes. restful sleep comes. » Each phrase should be mentally pronounced slowly and monotonously.

Psychotherapy includes hypnosis with the suggestion of disgust and the development of a negative reflex to a drug; strengthening the will, creating a mindset for active recovery.

Hypnosis- immersing the patient in a hypnotic state is a common technique that allows you to increase the effectiveness of therapeutic suggestion and thereby achieve the desired therapeutic effect. The technique provides for the observance of a state of rest and comfort, soporific formulas are pronounced in an even and calm voice, sometimes accompanied by more emotional imperative suggestions.

Rational psychotherapy fundamentally different from hypnosis by appealing to the consciousness and reason of a person, to his logic. The laws of logical thinking are used, the individual ability to analyze information and the doctor's professional knowledge for a critical analysis of errors in the patient's logical constructions, the causes of the disease are explained, the relationship between the patient's misunderstanding of the causes of the disease and the dynamics of the disease process is shown, and the laws of logic are taught.

Autogenic relaxation- a method of self-hypnosis, in which, through suggestion, muscle relaxation and self-soothing occur. The effect is complex, depending on the accumulation of the positive action of states of relaxation and on the consolidation of the necessary ideas and sensations suggested to oneself. Autogenic relaxation methods can be used as an addition to the main psychotherapeutic method. Relaxation is understood as a state of wakefulness, characterized by reduced psychoregulatory activity and felt either throughout the body or in one of its systems. The most commonly used methods of autogenic relaxation are neuromuscular relaxation, meditation, autogenic training, and various forms of biologically active communication.

Game psychotherapy and psychotherapy with creativity. Therapeutic methods, in which the scientific understanding of a person is largely associated with the rapid development of the psychological sciences, social psychology, personality psychology. Various variants of methods for revealing the psychological and creative capabilities of the individual are being developed in order to distract, switch, calm, enrich the spiritual life. It can be playing business life situations, or an impromptu live game of plot fairy tales, etc. The methodological methods are varied: from active performance, attempts to create your own works, training in the perception of both the ability to critically assess, and the possibility of its public formulation and upholding, to more passive roles of spectator, listener, accomplice, fan.

Emotional stress psychotherapy. A system of active therapeutic intervention that forces the patient to reconsider and even radically change his attitude towards himself, his morbid condition and the surrounding microsocial environment at an extremely high emotional level. Psychotherapy is more like a surgical operation than a balsamic dressing. Treatment is carried out by strengthening and developing the ideological, spiritual positions and interests of the patient, accompanied by an effort to awaken these high interests and aspirations, to oppose interest and enthusiasm for painful symptoms and often associated with it a depressed, depressive or apathetic mood.

Punctures and blockades for injuries of the musculoskeletal system Occupational therapy

Update static data: 05:44:18, 01/21/18

Psycho-emotional stress - burnout of the soul

Psycho-emotional stress is a critical condition of a person who is exposed to excessive emotional and social overload. This concept refers to the adaptive capabilities of the psyche, which are necessary for an adequate response to changes in the surrounding world (positive and negative).

In difficult life situations, internal resources are gradually exhausted.

If for a long time a person does not have the opportunity to relax, switch attention from a traumatic situation, a kind of burnout of the soul occurs.

Aspects characterizing the concept of psycho-emotional stress:

a decline in physical strength (faults in the nervous system lead to serious consequences for the whole organism);
the emergence of a feeling of anxiety, growing within 2 days (changes in the functioning of the brain, excessive production of hormones - adrenaline, corticosteroid);
emergency operation of the body (at the mental and physical level);
depletion of physical and mental strength, culminating in a nervous breakdown and turning into acute neurosis, depression and other psychological abnormalities.

Modern psychology describes the concept of psychogenic stress as a set of emotional and cognitive reactions of a person to a certain life situation. The sources of stress can be both real traumatic events (death of a loved one, natural disaster, war, job loss), as well as an excessively negative perception of various circumstances by a person in his own life.

Psychology to help - what to do when strength is at its limit?

Popular psychology helps to cope with stress, the causes of which lie in a distorted perception of reality, inability to regulate one's own emotions (express them in an appropriate way, restore peace of mind). If the psychological state allows you to work (albeit in a less efficient mode), gain knowledge and strive for self-improvement, then it will be enough to study the aspects of the formation of emotional stress and methods of dealing with it in order to bring yourself into a harmonious state on your own.

symptoms are felt as emotional burnout, loss of taste for life;
catastrophically reduced performance;
the state of global fatigue is observed from the very beginning of the day;
disturbances in the cognitive (mental) sphere are manifested - memory, concentration of attention, ability to analyze, etc. are deteriorating;
there is an acute psychological imbalance (a person ceases to be the master of himself);
emotional reactions to any events become excessively aggravated (aggression, anger, desire to escape/destroy, fear);
joylessness, up to despondency and disbelief in changes for the better, becomes a permanent, background state.

Clinical psychology and competent professionals will come to the rescue, which will help to normalize the physical and mental state. First, the impact is on the symptoms of stress (reducing their intensity), then on the causes of their occurrence (complete elimination or reduction of the degree of negative impact).

Psychologists and psychotherapists make it possible to identify all aspects of the occurrence of psychoemotional disorders and help a person to better manage his psyche, increasing adaptive skills.

In advanced cases, the psychological state is so deplorable that it is on the verge of neurosis or clinical depression. A person needs medical treatment, which only a psychiatrist has the right to provide.

Psycho-emotional state - the basis of personal health

The human psyche has an extremely complex structure, so it can be easily unbalanced due to the impact of various adverse factors.

The main causes of mental disorders are:

cognitive disorders;
emotional overload (psychogenic stress);
physical illnesses.

The concept of psycho-emotional state means the totality of emotions and feelings experienced by a person. This includes not only what a person experiences “here and now”, but also a wide range of mental scars from old experiences, repressed emotions and unfavorably resolved conflicts.

Detrimental effect on mental state

The most striking characteristic of a healthy psyche is the ability to independently experience life's difficulties. The reasons for failures in the mechanism of self-regulation can be very diverse. Each person is undermined by a certain situation that is important in his mind. Therefore, the concept of psycho-emotional stress is always associated with the interpretation and evaluation of a person's own life.

The principle of destructive influence is simple:

bring the negative emotions of a person to the maximum limit (boiling point);
provoke a nervous breakdown or the inclusion of an emergency braking mode (apathy, emotional burnout, mental devastation);
exhaust emotional reserves (memories of positive emotions).

The result is psychological exhaustion. It is important to remember that the impoverishment of the emotional sphere is always accompanied by violations of the logical-semantic, cognitive area of the psyche. Therefore, recovery methods always involve an integrated approach to the triad: “body-mind-soul” (harmonization of their interaction).

Common causes of psycho-emotional overload

Psycho-emotional stress occurs in two situations:

The occurrence of an unexpected negative event in the life of an individual.
Long-term accumulation and suppression of negative emotions (Example: lifestyle in background stress mode).

The mental health of a person when receiving emotional / sensory stress depends on the scale of the adverse event and the real possibilities of the person (mental, financial, temporary, physical) to cope with it at a given time.

Gender Interaction

The psychological health of a person directly depends on the realization of one of the most important needs - to love. The search for a partner begins with the state: "I want to receive love", and the creation of a family - "I want to give love." Any failures and delays in this area cause a powerful emotional imbalance.

Death of loved ones

The loss of significant social connections destroys a stable mental state and exposes a person to a rigorous revision of his own picture of the world. Life without this person seems faded, devoid of meaning and hope for happiness. Others can see vivid symptoms of depression or neurosis. A suffering person needs competent psychological help and support from loved ones. The greatest risk of getting a nervous breakdown, the formation of suicidal behavior, entering a state of clinical depression or the manifestation of psychiatric abnormalities, are introverts who have a small social circle and do not receive help from the environment.

Childhood psychological trauma

Children are completely dependent on adults and do not have the opportunity to fully express their emotions and protect their own identity. The result is a mass of repressed resentment and negative emotions. The causes of most chronic diseases lie in the psycho-emotional stress experienced in childhood. Psychoanalysis and humanistic psychology deal best with old childhood traumas.

Unsuccessful passage of age crises

Unsuccessful passage of the boundaries of age development or getting stuck on them (the concept of "Peter Pan", the syndrome of the eternal student) generates large-scale intrapersonal stress. Often the symptoms are so acute that they completely immobilize the volitional and energy resources of a person. Then psychology and the centuries-old baggage of human knowledge about emotions and emotional stress come to the rescue.

frustration

The concept of “frustration” means “disorder of intentions”, when a person finds himself in a situation (real or imagined), where it is impossible to satisfy the needs that are significant at the moment. In a narrower sense, frustration is understood as a psychological reaction to the inability to get what you want. For example, a person lived for many years for the sake of achieving one goal, but at the very last moment the bird of happiness fluttered out of his hands.

Prolonged physical illness

The psychology of the 21st century pays special attention to psychosomatic diseases, including more than 60% of existing diseases among them! The influence of the psyche on physical health cannot be overestimated - the popular saying: "A healthy mind in a healthy body" is confirmed by numerous scientific studies.

It is enough to eliminate destructive emotional experiences for a person to recover even with a serious, chronic illness.

The power of breath. (How to restore your emotional state in a situation of severe stress)

When stressed, we tend to avoid traumatic emotions and reflexively tighten the abdominal muscles. Strong tension in this area blocks emotional impulses, and after this, the diaphragm contracts, which prevents you from taking a full breath. If such a reaction is repeated again and again, then it becomes chronic and begins to be held reflexively. Breathing becomes shallow, and sometimes a person begins to involuntarily hold it. As a result, the natural activity of respiration decreases, the supply of oxygen to the body and energy production are limited. If we avoid living our emotions and feelings during stress, then they seem to be "stuck", "squeezed" by the breath inside. A huge amount of energy is spent on holding them, and then we begin to feel that we lack vital energy.

By practicing breathing techniques, we restore the spontaneous flow of energy, thereby improving both the physical and emotional state.

1. Exercise for quick recovery in situations of great stress

It is performed sitting or standing. Focus on the process of exhalation. The duration of this exercise is minutes.

Make a deep exhalation (to the end, draw in the stomach) and hold your breath until the breath “breaks through”.

Let the calm rhythm of your breathing recover and repeat this technique 2-3 more times.

This is usually enough to bring balance even under deep stress.

2. Exercise to improve the emotional state and normalize the functions of the whole organism

1) Take a deep smooth breath with a delay at the height of the breath for 1-2 seconds and a calm smooth exhalation.

2) Inhale and hold your breath for 10 seconds, followed by a jerky exhalation.

Note. Do this exercise until the emotional state normalizes.

3. Exercise to relieve attacks of anxiety, fear, irritation

Performed until stabilization of the emotional state

Sitting on a chair, place your feet shoulder-width apart, rest your elbows on your knees. Men clench their right fist, and clasp it with their left palm. Women, on the contrary, clench their left fist, and clasp it with their right palm. Rest your forehead on the hands folded in this way. For 1-2 minutes, try to focus on something pleasant.

After that, proceed to the exercise.

Breathing is slow. It is important not to force the breath, while maintaining its natural speed. Start a smooth breath and, having made 60-70%, hold your breath for 1-2 seconds and just as slowly and smoothly continue and finish the breath.

Then the inhalation without holding the breath passes into the exhalation and so on. Inhalation is gradual. Inhale, hold, continue inhaling and exhale.

This exercise can also be used to relieve excessive appetite, which contributes to the normalization of weight. In this case, it is recommended to do it a minute before meals (or instead of it, when "zhor" wakes up).

Note. If the exercise is performed by a person prone to internal bleeding, then the exercise should be performed at 60-70% of the maximum inhalation and, accordingly, a pause in breathing should be done earlier.

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