Methods of self-regulation and psychological relief.

Exercises for children

to relieve muscle tension

Relaxing the muscles of the shoulder girdle

We throw up our hands

Children raise their arms to the sides and lean forward slightly. At the suggestion of the facilitator, they relieve tension in their shoulders by throwing their arms down. Hanging, their arms swing slightly passively. Until they stop. The exercise is repeated. Hands should not swing after they fall. You can suggest to children the image of hands hanging like ropes.

Shaking hands

Starting position - arms bent at the elbows, hands hanging passively. With a quick, continuous movement of the forearms, shake the hands like rags.

Shake off the water from our fingers.

Starting position - arms bent at the elbows, palms down, hands hanging down. By moving the forearms, we throw the hands down several times. Before exercises, it is useful for children to squeeze their hands tightly into a fist so that the difference in the tense and relaxed state of the muscles can be more clearly felt.

We raise and lower our shoulders.

Children raise their shoulders as high as possible, then freely lower them to their normal position (throw their shoulders down)

Hard and soft hands.

Hands raised to the sides. Children straighten all the joints of their arms to the limit (relax the tension, allowing the shoulders to drop) and tense all the muscles from the shoulders to the ends of the fingers. Then, without relaxing their arms, ease the tension, allowing the shoulders to drop, elbows, hands, and fingers to bend slightly passively. The hands seemed to be clasping a soft pillow.

Mill.

Children move their arms in large circles, making forward and upward swinging movements. After an energetic push, the arms and shoulders are freed of all tension, take off freely, describe circles and fall passively. The movements are performed several times in a row at a fairly fast pace. Make sure that children do not develop tension in their shoulders, in which the correct circular movement in the arms is disrupted.

Relaxation and muscle tension

We drop our hands.

Children raise their arms to the sides and release the muscles of the back, neck and shoulders from tension. The body, head and arms fall forward, the knees bend slightly. Then the children straighten up, consistently straightening in the hip, lumbar and shoulder girdle, and take the starting position.

Wooden and rag dolls.

The movements help to realize the tense and tense state of the body muscles. Depicting wooden dolls, the children tense the muscles of the legs, body, arms slightly moved to the sides, make a sharp turn of the whole body, keeping the neck, arms, and shoulders motionless. The feet are firmly and motionless on the floor.

They imitate rag dolls, they relieve excess tension in the shoulders and body, the arms hang passively. In this position, children turn their body to the left and to the right with a quick, short push.

Intellectual tension and stress - this is the scourge of modern humanity. The ability to work decreases, the joy of life is lost, bad thoughts come to mind - sometimes deadly ones, and crime increases. Problems of the adult worldcan become the basis for the formation of psychological stress in children. Teachers, parents and, as a result, children have to “survive” every day and experience a lot of difficult and even stressful situations, most of which we don’t even have time to realize.

Stress must be dealt with. One way to overcome internal tension is to learn methods of psychological relief. It is accessible to everyone; some techniques do not require any auxiliary means or special time. Without this, it is impossible to talk about a whole range of techniques that allow you to know yourself more deeply. Psychologists define this type of therapy as an exploration of oneself and the environment. All methods of psychological reliefbased on more or less conscious muscle relaxation. If it is possible to reduce muscular tension, nervous tension also decreases along with it, so that the state of relaxation in itself already has a psychohygienic effect, and for some individuals this is quite enough. Anyone who wishes to move on will be able to use the state of relaxation when performing subsequent exercises that contribute to deepening self-knowledge and improving mental (and thereby physical) state. In this case, the process also goes in two directions, that is, not only “in a healthy body, a healthy mind,” but also “with a healthy mind, a healthy body.”

Relaxation is not just relaxation, but the path...to health!

“People who know how to relax not only have greater mental flexibility, but are also better able to cope with stress.” R. Copelan

After a hard day, stress, fatigue, a good dose of Beauty and amazing Music will not hurt. Contemplating nature against the backdrop of soothing music is the best way to relax, unwind, restore strength and improve your mood. We bring to your attention the video, enjoy watching!

We bring to your attention several simple exercises to relieve psychological stress that you can easily use:

Gymnastics for the eyes according to the method of G.A. Shichko:

1. “Blind Man’s Bluff”: close your eyes and open your eyes wide 5-6 times in a row with an interval of 30 seconds.

2. “Up-down, right-left”: we move our eyes up-down, right-left, without turning our heads. Close your eyes and relieve tension by counting to ten.

3. “Circle”: we rotate our eyes in a circle, first clockwise, then counterclockwise.

4. “Square”: imagine a square. Move your gaze from the upper right corner to the lower left - to the upper left - to the lower right. And then simultaneously look at the corners of an imaginary square.

5. “Drawing with your nose”: look at the sign and remember the word or letter. Then close your eyes. Imagine that your nose has become so long that it reaches the sign. You need to write the selected element with your nose.

Breath control - This is an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) reduces the excitability of the nerve centers and promotes muscle relaxation, i.e. relaxation. Frequent (chest) breathing, on the contrary, ensures a high level of body activity and maintains neuropsychic tension.

1) Make yourself comfortable in a lying position (subject to all basic requirements: rest, loose clothing, moderate air temperature).

2) Slowly close your eyes.

3) Watch your breathing. With each new exhalation, you enter deeper and deeper into a state of relaxation. Do this until you feel that you have reached the deepest stage of relaxation that your body requires.

4) You lie relaxed, aware that your breathing has become calmer and deeper. You feel relaxed throughout your body. You lie motionless, limp, experiencing pleasant sensations. You feel that calm and relaxation have touched your soul. You enjoy feelings of peace and carefreeness.

5) The body itself will let you know when it feels alert enough. Relaxation will no longer bring pleasure, and you will want to return to an active, cheerful state.

6) Take your time with this, slowly stretch and also slowly open your eyes. Whenever you want, sit down. Then exhale quickly.

Exercise “White Cloud”:

– “Close your eyes, breathe deeply and freely, relax, feel how your body becomes heavier, and a warm wave of relaxation passes through your muscles. Imagine that you are lying on your back in the grass. A beautiful warm summer day. You are looking into an amazingly clear, blue the sky is so extraordinary. You enjoy it. You are completely relaxed and happy. You see a tiny white cloud appearing on the horizon. You are captivated by its beauty.

You see it slowly approaching you. You are lying down and you are completely relaxed. You are at peace with yourself. The cloud floats towards you very slowly. You enjoy the beauty of the magnificent blue sky and the small white cloud. It is right above you now. You are completely relaxed and enjoying this picture. You are in complete agreement with yourself. Imagine yourself slowly getting up. You rise to a small white cloud. You soar higher and higher. Finally, you reach a small white cloud and step onto it. You step on it and you yourself become a white cloud. Now you too are a small white cloud. You are completely relaxed, harmony reigns in you, and you soar high, high in the sky. Observe yourself from the outside for a while (30 seconds)…

And now it's time to return back to earth. Inhale and exhale deeply, stretch. Slowly open your eyes..."

1. “Stretch”: put your hands behind your head and, leaning back in your chair, stretch, take a few deep breaths and exhales. Your neck will not hurt from tension.

2. “Tired Hands”: Raise your arms to chest level, bring your palms and fingertips together, and rock your closed palms back and forth. This is how tired hands rest.

3. “Shoulders”: rest your hands firmly on the seat of the chair. With your legs straight, rise above the chair. This is how your shoulders rest.

Gymnastics Strelnikova

Unique, paradoxical, non-therapeutic, preventive, balancing - these and many other definitions can be found in the characteristics of the system. Unlike other popular complexes in our life, this gymnastics opposes and fences itself off. It denies the possibility of its integration with the exercises and experience of other breathing training, and opposes itself to them. It was developed by mother and daughter Strelnikovs with the aim of developing the breathing abilities and professional qualities of opera singers. It is considered paradoxical because all attention in gymnastics is concentrated only on inhalation, which is accompanied by compression of the chest, which goes against the muscular efforts of natural breathing. Despite all its “non-medicinal” nature, it is believed that gymnastics can prevent a lot of diseases, balance and strengthen the body, and rationalize the chemical and biological processes occurring in the body. Gymnastics is useful and recommended for everyone and at all ages, with the exception of patients with acute inflammatory processes and bleeding. Like the previous ones, it in no way set itself the solution to problems that are relevant today.

Breathing technique rules:

Rule 1. The fundamental principle of Strelnikova’s breathing exercises, as you know, is inhalation. This element should be trained first. When performing exercises, it is recommended to inhale sharply and vigorously. In this case, the inhalation should be short, but strong enough. You should inhale, drawing in air through your nose noisily and actively.

Rule 2. Another component of Strelnikova’s complex of breathing exercises is exhalation. It should be thought of as the opposite of inhalation. Therefore, you need to exhale slowly and smoothly, expelling the air through your mouth. If inhalation requires effort and certain energy costs, then exhalation is characterized by arbitrariness. In this case, there is no need to push the air out of yourself; it should come out freely and unhindered. Often, the desire to exhale actively and energetically leads to a disruption in the breathing rhythm.

Rule 3 . All exercises aimed at practicing proper breathing techniques must be performed while counting. This will help you not to lose your rhythm and, moreover, to consistently and correctly complete all the required elements.

Rule 4 . The rhythm, which is another important component of the set of breathing exercises, must correspond to the rhythm of the marching step. All exercises should be done at a certain pace. This is important to maintain rhythm and achieve maximum effect. It is recommended to perform each element of breathing exercises in less than a second. This is achieved through persistent and regular training.

Rule 5 . In the breathing technique according to Strelnikova. the inhalation and the movement performed form a single whole. They need to be carried out simultaneously, and not one after another. -

Rule 6. All exercises that make up Strelnikova’s breathing exercises can be performed in a standing, sitting or lying position. This is determined by the patient’s condition and the severity of the disease.

Rule 7 . The number of repetitions of a particular exercise should be a multiple of four. As you know, a four is the value of one musical measure, the most convenient for performing gymnastic exercises. As the respiratory elements are mastered, this value is increased by 2 times. And this does not happen by chance. It is believed that the number eight is a symbol of infinity and eternity.

To perform breathing exercises in three and five counts, according to followers of the presented method, significant physical effort is required. And this is only possible with special preliminary preparation.

It is recommended to increase the number of breaths to eight per series on the second day of breathing exercises by A. N. Strelnikova. On the fourth day, this number is increased to sixteen repetitions, then to twenty-four and thirty-two. The maximum number of breaths in one session can reach ninety-six. Thus, the last figure is considered a kind of record, which every student should strive to overcome.

Rule 8 . You should start training in a joyful and cheerful mood. This will help increase the effect of gymnastics.

Here's how to do it The first three exercises are performed

at the very beginning of classes.

"Palms"

They stood straight, arms bent at the elbows, palms turned away from themselves (Fig. 1a). Hold your arms so that your elbows are pointing down and not “walking” freely from side to side. Start taking noisy breaths through your nose and at the same time clench your palms into fists (Fig. 1b). It was as if they grabbed the air and squeezed it, grabbed it and squeezed it. Remember: you take 4 breaths in a row, always sharp and rhythmic. You can even turn on marching music, it really helps during practice. We completed one cycle, lowered our arms, rested for 3-4 seconds. We're working again. Again we take 4 cyclic breaths through our nose.

Please note that you should not hear the exhalation. Just listen to the breath. The shoulders are motionless during the exercise. Palms are located at chest level. No deviations from the scheme are allowed. Exercise in the position that is most comfortable for you. You can sit, stand or even lie down.

Perform 24 breaths (4 breaths at a time).

Attention ! During the first few days you may feel dizzy during the exercise. There is nothing wrong with this, the breathing rhythm has just changed. This is a reaction to clearing the energy channels of your body. When the body gets used to it, the dizziness will go away. But while they are there, allow the body to work not at full strength. To do this, instead of doing the exercise while standing, do it while sitting. Give more time to rest: not 3-4 s, but 5-10 s between cycles.

"Epaulettes"

Starting position – standing. Clench your hands into fists and press them to your stomach at waist level (Fig. 2a). Inhale and sharply “press” your fists towards the floor (Fig. 2b), tense the muscles of the shoulder complex, pull your arms down well, while your shoulders remain motionless. We inhale for 8 beats. Have you taken a breath? Return to the starting position, automatically exhaling. Relax your shoulders. Do not raise your arms above your waist. All attention is focused only on the inhalation and the accompanying movement. Give yourself 3-4 seconds of rest between breathing cycles.

Your norm: 12 times 8 breaths.

"Pump"

Start from the starting position, spread your legs slightly wider than shoulder width, and lower your arms (Fig. 3a). Pick up a rolled-up newspaper or stick; Imagine it's a pump handle and you're pumping up a car tire. We bend forward slightly (Fig. 3b), stretch our hands towards the floor, but do not touch the floor itself (Fig. 3c). In the second half of the tilt, we take a sharp breath. Don't forget that your inhalation should be clearly audible. Calculate the inclination so that it is rhythmically connected with the inhalation. When the bend ends, the breath ends. Do not hold your breath as you straighten up, and don’t straighten up all the way. When you have finished bending, slightly raise your torso, but do not straighten your back completely.

The imaginary tire is not yet inflated; you need to quickly inflate it and move on. Go to the incline again, accompany it with inhalation. Repeat the breaths simultaneously with the bends: often, rhythmically and easily. Don't raise your head. Look down at an imaginary pump. You need to perform 8 such inhalation movements.

After this, you can straighten up and exhale, rest for 3-4 seconds and repeat the cycle. The bends do not need to be deep, just bend at the waist. When tilted, the shoulders go slightly forward, the back is rounded, the head is lowered.

Repeat the exercise 12 times (8 breaths each).

But - pay special attention to this - there are patients for whom performing it is strictly prohibited, and people for whom it can only be performed in a very light, gentle form.

Contraindications: concussions, aortic aneurysm, serious spinal injuries, spinal disc shifts, hypertensive crisis.

Restrictions: cholelithiasis and urolithiasis, increased cranial, eye and blood pressure, kidney stones.

With these violations, only a very light, smooth tilt is done. Inhalation is noisy and sharp, exhalation is done automatically, through a slightly open mouth.

Basic set of exercises

These are the movements that need to be added one at a time each subsequent day after you have mastered the initial exercises. The main complex is divided into head movements and body movements (or main movements). Let's look at head movements first.

Turns

Take your starting position with your feet slightly narrower than shoulder width. Start turning your head left and right (Fig. 4), doing this sharply, at the pace of your steps. Simultaneously with each turn, inhale through your nose. Short, sharp, noisy. Turning to the right is a noisy inhalation, turning to the left is a noisy inhalation. Perform turns with inhalations for eight beats. Think: “It smells like burning! Where? Left? On right?" Sniff the air. Don’t hold your head in the middle, there are only turns. You can’t strain your neck, you can’t tilt your head.

Complete 12 cycles (8 breaths each).

This is not only an excellent breathing exercise, it develops the muscles of the neck and prevents the development of osteochondrosis. But there are diseases in which its implementation is limited and prohibited.

Contraindications: epilepsy (can give impetus to the onset of an attack), hypertensive crisis, concussion, displacement of spinal discs (especially in the cervical region).

Restrictions: vegetative-vascular dystonia, increased intracranial, ocular or blood pressure, head contusions, osteochondrosis of the cervicothoracic spine. In these cases, symbolic turns of the head are made, but the quality of breaths remains the same - noisy, sharp, active. You can do the exercise while sitting or lying down.

"Ears"

Take your starting position with your feet slightly narrower than shoulder width. We start shaking our heads. First, tilt your head slightly to the right (Fig. 5a), your right ear is directed towards your right shoulder - at the same time, take a short, noisy breath in through your nose. Then tilt your head to the left (Fig. 5b), your left ear is directed towards your left shoulder - inhale at the same time. Shake your head as if you were saying to someone: “Ah-ay-ay, what a shame!” Please note that the body and shoulders must be motionless. You cannot raise or lower your shoulders, you cannot pull your shoulder towards your ear. Only the head works. Simultaneously with each swing, an inhalation is performed. There are 8 movements in a cycle. Then rest for 3-4 seconds and a new cycle. Perform 12 cycles.

Contraindications: concussion, epilepsy, hypertensive crisis.

Restrictions: vegetative-vascular dystonia, osteochondrosis of the cervicothoracic spine, increased ocular, intracranial and blood pressure, head contusions. In all these cases, tilt your head a little; you can sit or lie down. Pay most attention to the quality of your inhalation.

Small pendulum"

Take your starting position with your feet slightly narrower than shoulder width. They lowered their heads down, looked at the floor and took a noisy, active breath (Fig. 6a). They raised their heads up, looked at the ceiling and took a noisy short breath (Fig. 6b). Nod your head forward - back, inhale - inhale. Think: “Where does the burning smell come from? From below? Above?" Look down - inhale from the floor, look up - inhale from the ceiling. Each cycle includes 8 head up and down movements. Do not hold your exhalations, let them occur automatically after inhalations, but do not forcefully throw out the air. Exhalations are silent, through an open mouth, freely.

The starting position is standing, legs apart slightly wider than shoulder width, hands at waist level (Fig. 7). Special note: do not lift your feet off the floor!

Remember the cat that sneaks up on the sparrow. Repeat her movements - squat a little, turn first to the right, then to the left (Fig. 8). Shift the weight of your body either to your right leg or to your left, depending on which direction you turn. You have already tried this in the initial exercises.

At first, you squat easily, playfully, and slightly turn your whole body to the right - take a sharp short breath. Then you squat lightly and turn your torso to the left - take a sharp short breath.

Continue like this: turn left, turn right, inhale on the right - inhale on the left. Noisily sniff the air on the right, on the left at the pace of your steps. Exhalations should occur between inhalations automatically, involuntarily.

Attention! Bend your knees slightly and straighten (the squat is light, springy, do not squat deeply). While squatting with your hands, make grasping movements to the right and left at waist level. Do not hunch over, do not turn your whole body: your back is absolutely straight, turn only at the waist.

A total of 12 cycles need to be completed.

"Hug your shoulders"

Stand up straight. Raise your arms to shoulder level, bend your elbows. Turn your palms towards you and place them in front of your chest, just below your neck (Fig. 9a). Now “throw” your hands towards each other so that the left one hugs the right shoulder, and the right one hugs the left armpit (Fig. 9b). Pay attention that the arms go parallel to each other, and not crosswise (that is, shoulder - armpit, and not shoulder - shoulder). Do not change the position of your hands under any circumstances (it doesn’t matter which hand is on top - right or left); Do not spread it wide apart or strain it. Elbows should also not be extended. Perform the exercise at a walking pace. Simultaneously with each throw, when your hands are closest to each other, take short, noisy breaths. Think: “The shoulders help the air.” When you master this exercise, you can slightly tilt your head back at the moment of counter-movement of your arms (take a breath “from the ceiling”). Perform 12 cycles of 8 movements each. The exercise can be done in a sitting or lying position.

Contraindications: organic lesions of the cardiovascular system, the first week after a heart attack. Those who have suffered a heart attack are allowed to include the exercise only from the second week (like other exercises of the complex). In a serious condition, you need to do not 8 breath-movements in a row, but 4 or even 2, then rest for 3-5 seconds and again 2-4 breath-movements.

Pregnant women need to be careful: starting from the 6th month of pregnancy, the exercise is performed without throwing the head up, we work only with our hands, looking in front of us.

Restrictions: coronary heart disease, congenital heart defects.

THINK POSITIVE!

Remember: Even a small positive change in your consciousness may lead to the resolution of serious problems in your life. There are many ways to change course in the right direction. But first of all, we need to learn to love and value ourselves. We have to develop several basic, quite significant beliefs:
Don't criticize yourself
This is a stupid and useless activity that does not bring anything positive. Stop criticizing yourself, take this burden off yourself. Do not criticize those around you either; as a rule, the shortcomings that we see in them are a reflection of our own mistakes. A negative attitude towards others often provokes troubles in your personal life. Only we alone have the right to judge ourselves - not other people, not life, not God, not the Universe.

I LOVE MYSELF, I AM SATISFIED WITH MYSELF!

Take care of your body

Your body is the sacred seat of the soul. If you want to live a long, fulfilling life, start taking care of your body now. You should look good and, more importantly, feel great - your energy should be in full swing. Diet, proper nutrition, and exercise play an important role. You must keep yourself in shape, make your body flexible, resilient and healthy. It should remain this way until your last day on the planet.

I AM HEALTHY, HAPPY, ENERGETIC!

Learn

Very often we complain that we don’t understand many of life’s problems, we get lost in situations: we don’t know what to do, what to do. However, we all have enough intelligence, intelligence and the ability to learn. You can learn anything; there are books, tapes, and courses for this. They are everywhere and available to everyone. If you don't have much money, go to the library. Find or create a group to study independently. Know that you will learn new things until your very last day.

I AM LEARNING AND DEVELOPING! Secure your future

Every person has the right to personal funds. Own money develops our self-esteem and gives us a sense of confidence. You can start with a small amount. It is important to continue saving, putting aside money:I CONSTANTLY INCREASE MY INCOME!

Unleash your creativity

You can approach any task creatively - from baking pies to designing skyscrapers. Take time to express yourself. Create! You can do it.

I ALWAYS FIND TIME FOR CREATIVITY AND SELF-EXPRESSION!

Make joy, love and happiness the center of your life

Joy and happiness exist within each of us. If we are happy, then our creative potential increases, we become open to new fresh thoughts and ideas, we can enjoy every little thing.

I AM FULL OF JOY, I AM HAPPY

Be honest: keep your word

In order to respect and value yourself, you need to be honest. Learn to keep your word. Don’t rashly promise something you can’t keep, especially to yourself. Do not promise yourself that tomorrow you will go on a diet, or that from tomorrow you will start every morning with exercise, unless you are one hundred percent sure that you will fulfill your promise. You have to believe in yourself.

Establish a strong spiritual connection with life

This particular thread may or may not have anything to do with our religious beliefs. Children have no choice - they are handed down the religion of their ancestors. But as adults, we ourselves are able to choose our own beliefs and spiritual path.
Each of us needs to retire from time to time, to be alone, to talk with ourselves.
Your relationship with your inner self is the most important part of life. Take time to sit in silence and listen to the voice of your inner wisdom. I FIND SUPPORT IN MY SPIRITUAL BELIEFS, THEY GUIDE AND SUPPORT ME.

In our pursuit of development in all areas of life, we completely forget about restoring our strength. Fatigue accumulates, but things don’t stop. Is it possible to relax and not slow down your pace of life? This is what we will find out.

Now psychologists have disappointing statistics that indicate that a very high percentage of the population suffers from emotional burnout, overwork, and depression. All this happens because our needs often exceed our capabilities. We work a lot and have little rest. And yet, if for some reason we are unable to go on vacation, then it is possible to unwind and relax. But before we talk about proper relaxation, I suggest you find out what rest should be like.

Secrets of proper unloading

Rest should be regular

Remember that if you work your ass off all year and then go to the seaside for two weeks, it doesn’t make any sense. Rest should be regular. It's better to give yourself a little break every day than once a year. Create rituals that will help you relax: a warm bath before bed, reading your favorite book or a walk alone, make relaxation a regular habit rather than a luxury. Once a week, plan a swimming pool, a trip to the spa, or a trip to nature. And once every three months, and perhaps more often, leave the city for the region or neighboring cities. Find exactly the type of vacation after which you feel like a renewed person. It is important to understand that familiar activities, such as cinema or shopping, on the contrary, add tension. Go to the theatre, philharmonic, read, be in nature, just look at the ceiling - the result should be good health. Sleep, by the way, should also be regular.

The best rest is a change of activity

If you are constantly in monotony, then you will not see relaxation. Come up with 3-5 interesting activities. While working, get up and walk around the office, if possible, go outside. It’s not for nothing that there are changes at school and university. If you work outdoors, on the contrary, go to a cafe for lunch. To take a break from one activity, it is important to start doing another. But remember that too much variety also overwhelms the brain and body, so a happy medium is good in everything. Get distracted - it helps improve performance and relieve stress.

Learn to be lazy

If you are a perfectionist, and since childhood you have been scolded for “idleness,” then know that laziness is a signal that tells us: “something went wrong.” Learn to sometimes sit back, deviate from the plan, just lie around and do nothing. It is in such states that interesting ideas come to people, and the body can rest. Sometimes it happens that we work on a complex project, then we go out of town, where a working idea comes to us - everything is correct, our brain did the work itself when we gave it a rest.

Effective sources of rest

Dream

This is a basic human need, so it is important that you get enough hours of sleep. There are many theories of sleep, we will not dwell on them. The main thing is that it is important for you to understand approximately how many hours you need to feel good in the morning. What time of bedtime affects you beneficially, what time is it comfortable to wake up. If you have the opportunity to take a nap during the day, this is an excellent stress prevention and reduces sleep time at night. It is when we sleep that our entire body rests. Let thick curtains hang in your room and the window be open - such sleep is considered more sound. Try not to sleep with the TV on or music playing. Let there be as little extraneous sounds as possible.

Air and sun

Walking in the fresh air most effectively contributes to the restoration of our body. The sun stimulates blood circulation, relieves stress and improves mood. Fresh air nourishes our body with oxygen, which promotes better activity and performance.

Water

It is important to talk about proper water consumption here. Drinking enough water helps prevent headaches and back pain, moisturizes the skin, and improves brain performance.

When we swim, go to the bathhouse or stand in the shower, we relax our body. It is important that your bath is warm. Hot relaxes the body, but activates the nervous system. Cold water is exhilarating. A contrast shower or dousing with cold water after a hot bath helps to relax.

Movement and sports

Sport has a beneficial effect on all human systems: respiratory, digestive, cardiovascular. Thanks to movement and sports, we become more stress-resistant and get adrenaline. It is important to choose the type of activity that brings you pleasure: some people like to spend time in the gym, others prefer swimming or running, and for others the best sport is yoga. If you enjoy the activity, then you are more likely to continue. Try to walk for about an hour a day - this is the prevention of many diseases and a great way to relax. Join the sport if you have a sedentary job or constantly spend time in the car.

Proper nutrition

But, but, no diets are harmful! Try to eat most in the morning, a lot at lunch, porridge, soups, dried fruits, vegetables and seasonal fruits - all this will give you strength. Have a snack, don't go hungry. The way you eat affects how you feel. Heavy food and its irregular intake contribute to overwork of the body.

Relaxation

To regain strength, rest is necessary. Yoga, warm bath, massage, spa - all this will help restore strength. Let me remind you, do this regularly, then you will feel good.

Refusal of negative emotions

Every day we have negative emotions that we accumulate. And even if we tell ourselves that everything is fine and try to think positively, it doesn’t get any easier. I suggest getting rid of unpleasant feelings in classic ways: active sports, dancing, loud singing, or you can go into the forest and scream a lot.

Contact with wildlife

It doesn’t matter what it will be: visiting a nature reserve, a farm, or growing flowers at home. Communicating with nature helps you relax no less than listening to classical music.

Communication with the beautiful

Listening to classical music, watching paintings, going to the theater - all these activities help you find harmony with yourself and feel better.

Phototherapy

There is a whole direction in psychology with the same name. When you open a photo album and look through the best happy moments of your life, you also relax and tune in to the positive. This is why people have such a desire to take photographs of their lives, post them on social networks and review them. Plus, you can admire beautiful, vibrant photographs of seascapes.

But in order for your vacation to become even more effective, it is important to take care in advance not to strain or burden yourself more.

What to Avoid

Information flow

It is important to understand here that we live in an age of information overload. Information is constantly coming to us. We watch TV, go to the cinema, surf websites, go on social networks. Our friends regularly discuss events that are happening in the world. We study, we read. Our brain eventually gets tired of such an abundance of new things. What to do? Protect yourself: get rid of the TV, go online only for work, be in silence. We overload our channels: visual and auditory, when we are constantly in the center of events - clubs, films on the big screen, shopping centers. Of course, if we live in a city, we cannot get rid of all impacts, but we can certainly reduce them to a reasonable minimum.

Crowd of people

There is a misconception that open people do not need to be alone - this is not true. If you feel overtired, then a crowd of people, say, in a shopping center, can aggravate the situation. Make sure that you have enough time to be alone - it doesn’t matter how you spend this time (the main thing is not in front of the TV). Reading a good book, swimming, walking.

Severe stress

As you know, stress mobilizes our body and psyche, making them more resilient. But in a situation of regular exposure to negative factors, you will get even more tired. Deal with all stressful influences: these could be unresolved conflicts, problems at work or emotional overload. Keep them to a minimum.

Incorrectly distributed load

It often happens that we try to accomplish all the most difficult things in one sitting. Divide difficult tasks into days so that you complete them evenly throughout the week. Then there will be less fatigue. And, of course, don't forget to delegate.

Smoking and drinking alcohol

It is important to understand that smoking cigarettes and alcohol provide only an imaginary or short-term relaxation effect. Smoking can be replaced with breathing exercises, and drinking alcohol can be replaced by brewing relaxing herbs, for example Ivan tea.

Doing someone else's work

Very often we do things for others. We warm up food for an adult child, look for my husband’s socks around the house, and prepare a work report for a colleague. It is important to refuse other people's affairs; this will help you do your work better and get less tired.

Taking synthetic sedatives

It is important to understand that any sedatives or antidepressants can only be prescribed by a psychiatrist or psychotherapist with a medical education. Taking pills is an exceptional measure. Typically, medications are individualized and used in addition to psychological care. You should not self-medicate. If the situation of your stress has worsened so much that you cannot cope on your own using the remedies suggested in the article, contact a specialist. Valerian, motherwort, and soothing herbs are not addictive, but you should also drink them carefully, as they require an increase in dose.

Remember, rest must be regular and systematic, otherwise it will be of no use. Let your relaxation last half an hour every day rather than one day a month. Train yourself to rest and take care of yourself.

10 best ways to relax psychologically

1. Psychosomatic relaxation

As you know, all diseases are caused by nerves. To feel good, our body and soul must certainly live in unison. You may have noticed that when you feel dissatisfied or irritated, your body begins to react instantly. Your throat may suddenly become sore or your blood pressure may rise. All processes in our body are closely interconnected. Any disease has a psychological cause.

For example, the “missing voice” disease, which is common among teachers, or any other throat disease is associated with the inability to fully express oneself. A sore throat is “swallowed anger.” Unexpressed negative emotions have strong energy. By suppressing them within yourself, you harm your health. Famous psychosomatic specialists Louise Hay and Lich Burbo talk about the importance of complete self-acceptance. You can't go against your true desires. Listen to what causes this or that discomfort. Perhaps it’s time to let go of accumulated grievances a long time ago? Forgive and forget? Or finally say everything you’ve been wanting to say for a long time? To feel healthy and happy, it is important to keep track of yourstate, be able to analyze your emotions, and most importantly, express them freely.

2. Physical unloading

Another of the most effective ways to relieve emotional stress is to play sports. With systematic physical activity, endorphins are released into the body, and you feel light and cheerful. You don't have to run 10 km or exhaust yourself with daily workouts on the machines. Choose the most suitable method of physical relaxation for yourself. This could be swimming in the pool after a hard day at work, yoga or belly dancing. The most important thing is that you exercise with pleasure, recording how with each lesson stress and negative emotions go further and further.

3. Change of scenery

Have you been sitting too long at work, but vacation is still far away? Try to find an opportunity to go out into nature or to another city on the weekend. A change of environment has a beneficial effect on your mental state. Even one day spent in a completely different environment will energize you. You will feel truly relaxed. You can also rearrange your home or workplace. An updated interior will help you get rid of the feeling of stagnation and routine in life.

4. Unity with nature

The activities of the director of a kindergarten involve working with documentation in the office. And numerous meetings, as a rule, take place indoors. Do you find time to take a walk in the forest? Or go out of town on a weekend for a picnic? Fresh air is necessary for good health. Communication with nature is an important element in the harmonization of personality.

5. Spiritual communication or loneliness

Communicating with a large number of people every day, some of the managers are energized, while others are exhausted and feel empty. Depending on these features, it is important for the head of the preschool educational institution to find time to restore energy and strength. If you quickly get tired of people, spend the weekend alone, devote some time to yourself. If you lack communication, temporarily switch from formal communication to emotional communication. Gather your loved ones in a warm family circle, have a bachelorette party or go to the theater with your best friend. All this will have a beneficial effect on your emotional and psychological state.

6. Audiovisual unloading

Music is a certain conductor of mood. Do you want to relax or cheer up? Listen to music that suits your mood. Go to a concert of your favorite performer, enjoy a performance at the theater, or visit an interesting exhibition. Absorb all the most beautiful and pleasant things. At home, you can create a pleasant selection of the best photographs that evoke positive emotions. Add some nice relaxing music to your viewing and enjoy. Try to surround yourself with things that are pleasing to the eye and ear.

7. Floating

Special float chambers are becoming increasingly popular in many cities, where you can quickly and efficiently completely relax. Translated from English, floating means swimming on the surface. A special salt solution in the bath will allow you to experience a state of weightlessness. Perhaps your city already has such float chambers that allow you to restore energy and improve your physical condition. Contraindications to floating are minimal, but the benefits for the body are quite significant. If you don’t have such cameras in your city, then treat yourself to any water treatments. Water is the best way to relieve stress. Whether it's bathing, swimming in the pool or in the sea, your well-being will improve significantly.

8. Break the cup

Stress caught you by surprise right at work and you urgently need to let off steam? Break a cup or do 10 squats. Your anger will go into these actions. Excessive emotions can harm both your health and those around you.

9. Write a letter

Recently, an interesting opportunity has appeared on the Internet to get rid of accumulated negativity. You write everything that worries you in a letter and send it by email to [email protected]. According to the authors of the project, no one reads letters, so you can write in any form, including in “strong” words. After a couple of days they are automatically deleted. An alternative to an email can be a paper version. Having described all your problems on a piece of paper, you can deal with it as you please. Tear it into pieces, burn it, drown it - whatever you want. The main thing is that you must realize that by getting rid of writing, you cleanse yourself of all negativity. Rest assured, the method is very effective.

10. Positive thinking

The best way to control your psychological state is to think positively. Try to start your morning with a good attitude. Control your thoughts. As soon as you receive unpleasant news, do not immerse yourself in it entirely. Strong emotional accompaniment of events entails negative consequences. Thoughts like a snowball cling to one another. And now you no longer have one problem, but several. Therefore, it is extremely important to control your thinking. This may seem difficult at first. But over time, you will definitely develop the habit of positive thinking.

Based on materials from the job search site in St. Petersburg: http://spb.careerist.ru

Every manager strives to ensure that his subordinate works intensively, with full dedication and, as a result, completes a large volume of work. Such a high pace of work is accompanied by nervous tension, stress and decreased productivity. Realizing this, managers of large companies are taking measures to psychologically relieve employees during the working day.

The corporate culture of Western companies provides employees with the opportunity to relieve nervous tension in various ways: from a short walk in the fresh air to classes in special rooms for psychological relief. Japanese psychologists proposed an original way to take a break and lift your spirits by hanging a punching bag in the image of a boss. An employee receives moral satisfaction by cuffing an annoying boss.

American employers pay great attention to the psychological state of their employees. Their companies have recreation rooms, sports and gyms, and green areas. The interior of the offices includes such details as aquariums, “living corners”, and landscaping. One Brazilian company even hangs hammocks, allowing workers to take a short nap before getting back to work with renewed vigor.

In Russia, such concern for people is shown by companies that work in the field of high technology. They value their employees, who can only create in comfortable conditions. The branches of Google and Yandex have excellent conditions for work and leisure: gyms, a library, psychological relaxation rooms, buffets.

The interior of the psychological relief room is made in blue and green colors, which evokes an association with nature. The impression is complemented by sound design (quiet music, birdsong, murmur of water). Such recordings have a calming, relaxing effect on the human psyche. Comfortable upholstered furniture (chairs, sofas) contributes to a comfortable rest.

Unfortunately, in many companies, managers believe that employees should work at work, not relax. Therefore, creating such rooms is a waste of money and time. In the best case, employees are allowed to use an electric kettle or microwave and spend no more than 10 minutes drinking tea at the monitor.

In such cases, employees must take care of their own psychological state. Decorate your office with indoor plants, set up an aquarium, and place a photo of your children on the table. If you're tired of the computer, do some eye exercises. If your legs are numb, go to the next office. If your head doesn’t work, take up auto-training, meditation, or any other eastern technique. Your psycho-emotional state depends only on you, so do not neglect these tips!

The KPR premises consists of three adjacent rooms. It is located inside production workshops, near workplaces. The rooms are isolated from sources of noise, vibration, radiation, and dust. Good ventilation and proper heating are necessary. The usable area of ​​the treatment room is at least 30-40 m2 with a height of 2.8-3 m. The number of seats is 12-20. Aesthetic design: coziness and normal comfort. On the walls there are panels depicting natural landscapes, designed in the basic range of colors. The lighting is calm and natural. It is possible to use decorative floor lamps. Lighting adjustment is displayed on the operator's console. On the windows there are curtains made of thick, impermeable fabric to match the colors of the walls. Wall slides, aquariums, and decorative and artistic compositions of plants are allowed. The floors are covered with carpets in dark green tones. Armchairs with adjustable backrests (stereo headphones attached to each). On one of the walls there is a screen for the projection of slides, cartoons, and film fragments. Hallway (waiting room) -
area 16-18 m2. Equipped with built-in wardrobes for storing clothes and shoes. Coffee table, newspapers, magazines, equipment for dispensing oxygen cocktails. Operator room - 12-16 m2 Located next to the hall, has an observation window for visual control. The room contains an operator's console, a table, 2-3 chairs. The remote control controls: a) broadcasting work programs on autogenic relaxation; b) movement of video frames; c) synchronization of sound, color, speech; d) microphone connection with each chair;
e) air temperature and humidity. Sanitary and hygienic conditions of the KPR: a) temperature 2023°; b) relative humidity within normal limits; c) maximum permissible noise levels - not more than 50 dB. Lighting - diffused light. The color of the ceiling and walls changes with the help of electric lighting from a calming green-blue to an exciting yellow-orange. Speaker system with stereophonic effect. Equipment: video recorder, televisions, stereo recorder, stereo player, overhead projectors, film projectors, lighting installations with filters, stereo headphones, a set of color slides with views of nature, a set of music records, air humidifiers, air ionizers, air conditioning, household chairs and with adjustable backrests, aquariums, dimmers, electronic watch.

The design of the CPR and the nature of the equipment may vary depending on local conditions. However, in all cases, visitors must be provided with reasonable comfort and amenities. The environment of the CRC and the entire procedure of its functioning should give people a pleasant feeling. As practice shows, each employee visiting the CRC must do some preparatory work.
TASKS FOR CLIENTS
Task 1. Selection of music.
Listen to a range of music. Determine which of them have a calming effect on you, which invigorate. Start by listening to, for example, the overture to the opera “Khovanshchina” by MP Mussorgsky - “Dawn over Moscow”; Chopin's nocturne - “Morning”; musical sketches by P.I. Tchaikovsky - “The Seasons”; concert works by Tchaikovsky and others.
When determining the required melody, use a 10-point scale, where 10 points means an extremely pleasant effect, and 1 point means an unpleasant one. Repeat listening three times, take your time. In a hurry, you can easily make mistakes. Select works that receive 6 or more points.
Task 2. Selection procedure.
To listen to the melody, sit comfortably in a chair. Close your eyes, relax your muscles. Exhale completely, then inhale. Surrender to the enchanting melody of the music. Resist the temptation to fall asleep. When selecting music, you may have a desire to take some melody from the repertoire. Know that pop music most often has a destructive effect on the body.
Consider the content of two messages from periodicals:
SYMPHONY FOR SNAKES
How do snakes react to music? What kind of music do they “prefer”? Many herpentologists have asked this question. Indian snake trainer Rahman Bhavapali Tanchalan also contributed to this problem. He keeps on his “farm” two adult cobras, including the especially dangerous king cobras. When conducting his experiments, the trainer used a variety of music: from Indian folk melodies (mostly dance) to modern jazz and rock music. Most often he works with his favorite king cobra Nagaina. The results of his research showed that quiet and melodic Indian music causes Naigainu to slowly rise from the basket and sway smoothly to the beat of the music, as if half asleep. Loud jazz music bothers Nagaina so much that she inflates her “hood.” The deafening and sharp sounds of “metal” rock put the snake in a state of extreme excitement. While in the basket, she stands on her tail and makes quick, threatening movements.
CAN'T STAND FOR POP MUSIC
The forest fur farm, located near the West German town of Hagen, bred minks, weasels, martens, and silver-black foxes. The fur farm flourished. However, soon things got worse: the animals lost their former energy, lost weight, and became lethargic. The examinations carried out were not
gave an explanation for what was happening. The solution was found when examining the surroundings of the fur farm: it turned out that a youth recreation center was located not far from it. And there for a long time, especially on Saturday and Sunday, pop music thundered and rumbled, repeatedly amplified by electronic equipment. As reported in the press, such nervous pressure brought the inhabitants of fur farms out of a state of “mental comfort.”
IT HAS BEEN PROVEN THAT A PERSON EXPOSED TO THE SOUND OF “HEAVY METAL” FOR THREE MONTHS LOSES HER HEARING IMMEDIATELY.
Task 3. Selection of text.
In the psychological relaxation room, in addition to music, they listen to the texts of literary works.
Choose texts that you like and listen to them periodically. Start by listening to the works of A.I. Kuprin - “Anathema”; L.N. Tolstoy - “Father Sergius”; Alexei Tolstoy - “Russian character”; A. Green - “Scarlet Sails”, etc. Listen to poems by A.S. Pushkin, M. Yulermontov, and modern poets. While listening to the selected texts, try to feel the impact of their form and content.
Task 4. Selection of slides, cartoons, film fragments.
Select a series of slides, cartoons, film clips. Check them out. Draw a conclusion about the influence of these funds on your mind, feelings and will. Notice when and under what circumstances you enjoy watching this or that slide, cartoon, or film fragment.
SELF TRAINING
Meditation takes place while sitting (in a chair, on a chair in the “coachman on a droshky” position). Relax, establish breathing, leave your eyes half-closed. Focus on breathing and slowly pronounce the keyword as you exit. It is better if this word does not have a specific subject meaning. For some, the word “time” suits others – “om”, for others – “ong”, etc. d. A word ending with sonorant sounds works well. There are also varieties of autogenic meditation when imaginary or real objects are used instead of a keyword:
a) after complete relaxation and established breathing, any favorite landscape is mentally reproduced to the smallest detail. Thus, closing his eyes, the trainee runs his eyes over all corners of the landscape;
b) mental reproduction of an object (vase, bouquet, individual flower). To achieve an autogenic effect, first study the object with open eyes, and then reproduce it in all shades with closed eyes;
c) mental reproduction of a candle flame. To do this, place a burning candle a meter away from you. Then, for 2 minutes, they carefully study the flame and then, closing their eyes, reproduce the flame in their minds. In all cases, the duration of the session is 15-20 minutes. Twice daily training has a beneficial effect on well-being, helps get rid of many ailments, and helps build character.

Starting position - sitting in a chair (on a chair). Relax, establish breathing, half-close your eyes. Focus deterioration on breathing. Mentally count your exhalations from 1 to 10, then repeat all over again. Breathe slowly. Perform the exercise for 15-20 minutes.
During the exercise, various phenomena may occur: some will think that a bell is ringing somewhere, others will hear the sound of the sea, others will imagine some other picture, etc. All these experiences happen before going into sleep. Try not to fall asleep, persistently continue counting.
Practicing breathing meditation twice a day has a beneficial effect on performance. Long-term work on oneself using the method of breathing meditation eliminates many personal ailments.