Psychological relief for office workers. Coue identified certain laws of this phenomenon. Since ancient times, the connection between breathing and the psychophysiological state of a person has been known. In all eastern harmonization systems - yoga, qigong, Zen Buddhism

Life is life. There are good days and bad. Every day brings us its own surprises: good and bad. No one is immune from life's surprises.

Bad mood and stress are the scourge of modern humanity. A bad mood and constant stress really hinder us: our ability to work decreases, the joy of life is lost, bad thoughts come to our minds - sometimes deadly ones, crime increases...

There are probably as many psychological characteristics as there are people on earth. There are no absolutely identical psychological characteristics. Depending on type psychological characteristics and the tolerance of various life difficulties depends.

Why are we in a bad mood? Many people ask themselves this question and do not find an answer, and there is also no answer on how to get rid of a bad mood.

Main reason bad mood and stress are:

Deacclimitization of human living conditions. The concept of de-acclimitization of human living conditions is broad and can only be given a conditional definition - this is the remoteness of human living conditions from evolutionary development. De-acclimitation conditions for a person’s residence include:

1. change in environmental conditions;

2. increased noise level, especially in urban environments;

3. deterioration of the environmental situation;

4. increased level electromagnetic waves;

5. unnatural color setting, especially in urban environments;

6. unnatural nutrition;

7. medicines;

8. sedentary lifestyle;

9. consumption of alcohol-containing drinks: beer, vodka, wine, etc.;

10. smoking;

11. drug addiction;

12. substance abuse;

It is impossible to list all the reasons. Some have more, some have less.

Bad mood and stress over time lead to various diseases, to accidents.

The brain, heart, blood vessels, pancreas, and gastrointestinal tract are most affected by stress. Constant stress also causes hair to fall out and turn grey, the skin loses elasticity and firmness, and teeth lose strength. Memory also decreases mental capacity before the development of mental illness. Stress can also lead to the development of such terrible diseases as cancer. Attention: to get cancer, i.e. With cancer, one good stress is enough.

From stressful situations It is necessary to avoid workers whose professions involve driving a car, tractor, operating cranes, etc. professions that require attention and making quick decisions.

Based on chronic stress, a decrease in immunity develops and as a result of susceptibility to various diseases.

Stress and bad mood negatively affect the entire body, every cell of the body. Stress is primarily aimed at death, at the destruction of the human body.

Read books;

Try to communicate more;

Get some pets;

Grow plants;

Play games.

Psychological unloading using the photodynamic method consists of viewing photographs (videos) of the most pleasant (happy moments of life) for a person. At the first signs of a bad mood or stress, you can view photos (videos), remembering happy, pleasant moments of your life, loved ones and friends.

Good mood can be restored by viewing photographs, videos with images of nature. This is enough effective method.

You need to pay attention to the design of the rooms and lighting where you live. The colors of the wallpaper should be sufficiently saturated and close to natural. We do not recommend decorating the walls in red (at first it excites and then sharply depresses the nervous system), or in dark colors.

Lighting in the rooms should be sufficient and close in spectrum to solar radiation. Lamps are close to the solar spectrum daylight type LB and LD. We do not recommend using energy-saving lamps. Their lighting is harsh, harsh, causing migraines and headaches.

I won’t explain what relaxation is. You will understand everything yourself after trying this method once. This method is quite effective; sleep and mental state are normalized.

Choose a reclining or lying position. To do this, choose a semi-rigid and loose chair or sofa.

Clothes should be loose. You can strip naked. Temperature should be room temperature

Lie down on a semi-hard, flat sofa without pillows on your back. The legs should be parallel to each other and slightly moved apart. The arms should be parallel to the body and slightly moved away. The room where you will perform relaxation should be dimly lit (or dark, it is better to do it in the dark) and quiet so as not to be distracted.

Having taken this position, you tune in to relaxation. Keep your eyes open for several minutes.

It is necessary to remember when performing relaxation, the effectiveness depends on your imagination and how strong it is.

Your body should be relaxed.

Slowly close our eyes. Your eyes close and your brain goes blank. Everything in your head is empty, there is nothing. Dark. Lay down for a few minutes and feel the cosmic purity.

Dark. We imagine cosmic energy weakly of blue color like the color of fire gas stove. There is so much ego, so much power, so much purity. With our imagination we tear off part of the cosmic energy and form a blue ball the size of a fist above us at a distance of 4-5 meters. With your eyes closed, we look at the faintly glowing blue ball hanging above you. We begin to slowly move from side to side, releasing and lifting the ball, until we begin to completely control this ball.

After this, we slowly release the glowing blue ball towards ourselves at the solar plexus. As the ball approaches your body, feel the cosmic warmth and energy. We release it to the solar plexus. You felt the energy and warmth of space. Hold it for a few minutes and begin to slowly roll the ball all over your body. Roll the ball slowly towards your feet. Then to the hands, to the head. And thus throughout the body. At the location of the ball, you should feel a surge of cosmic energy, warmth, how your illnesses go away, and blood circulation improves. When rolling the ball over your head, you should also feel a surge of cosmic energy, as your head is freed from unnecessary information. Roll the ball over the entire surface of the body. She is capable of anything and can go through you, through the sofa.

In the second lesson, learn how to bounce a ball inside you. Over the course of ten lessons, you should learn to control the ball and bring it to any part of your body, any organ, bone and muscle.

Regular exercise and sports help to avoid bad mood and stressful situations and is an excellent preventive measure. It’s not for nothing that they say: a healthy mind in a healthy body! The choice of sport depends on gender, age, health of the person, as well as personal preferences. Playing sports strengthens the human immune system, and diseases are significantly reduced.

Play sports and strengthen not only your body and muscles, but also your nerves. Strengthening nervous system and human health when playing sports is associated with increased metabolic processes and the removal of toxins from the body, as well as the combustion of fats, proteins, carbohydrates and toxins.

Music is a simulator for our nerves, for our brain. She is capable of performing miracles. Classical music has a special power. The most powerful composers were Bach, Beethoven, Tchaikovsky - the music of these authors is the magic of sound, capable of taking us far away from our stresses.

Official medicine mostly provides treatment with synthetic drugs. Medicines must be prescribed by a licensed physician. Do not use medications on the recommendation of acquaintances and friends.

Synthetic drugs have a number of side effects and have a toxic effect on the entire body, so long-term use is not recommended. With prolonged use, addiction and addiction to some drugs is possible.

Some antidepressants have the opposite effect - uncontrollable mental agitation.

Drug therapy is indispensable in the acute period of mental illness.

Method psychological relief consists of sending an email to E-mail: ploxo[email protected] with the content of thoughts that worry you. The letter may contain any statements, any words, including obscene words, obscenities, and anything else. Send the letter to the mailbox and forget all the bad things.

Why we are this way, that way and not at all like that, or the basics of transcriptional analysis of human character.(Material in preparation).

10 the best ways psychological relief

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? Essential for good health Fresh air. Communication with nature - important element in personality harmonization.

5. Spiritual communication or loneliness

Communicating daily with big amount people, some of the managers are charged with energy, 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 place 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 nice selection of best photos, causing 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 effectively relax completely. Translated from English, floating means swimming on the surface. Special saline 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 procedures. Water the best way relieves tension. 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 e-mail send it to the address [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 email may become 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 cling to one another like a snowball. 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.

When things get unbearably bad, what do you do? Do you suppress your mood with alcohol, sleeping pills, or swallow the state, compacting the negativity in the depths of your soul for the time being? Such methods can only hospital bed bring. Do you want that? In such cases, productive psychological relief is needed.

The morning is wiser than the evening

It’s not for nothing that people say: “We need to sleep on this problem.” Indeed, when you wake up in the morning, you will remember yesterday’s “nightmare” much calmer.

View your family album

For all its simplicity, this is a very effective way to remove yourself from a negative situation. The faces of people close to you, their smiles, memories of happy moments in life allow you to feel yourself and your condition in the context of time - everything passes, and this too will pass. The brightest days remain in memory.

Personal account for psychological relief

Of course, it is very good to see a professional psychologist, but in our culture this is not a very common practice. After all, a lot of time is spent, and many people cannot afford it. Then create yours own office, the purpose of which is your personal psychological relief. This could be a gallery of beautiful pictures you selected from the Internet. In general, such photographs that evoke an emotional response in you, a smile on your face and peace. Or another option: sit in silence cozy room or take a walk along the embankment or park. If there is such a possibility, of course.

The problem is in the box!

Have you ever wondered what the meaning of psychological relief is? We’ll give you a hint: talking about the problem. When a person talks in detail about a situation that worries him, he actually analyzes what is happening, allows his mind and subconscious to find the optimal way out. This is what psychological consultations and trainings are based on. Therefore, difficulties need to be talked about and under no circumstances hushed up. Tell your friend, sister, neighbor, or anyone you trust about the problem. If this is not the case, which often happens, or the situation does not allow you to tell anyone about it at all, write a letter. In detail, without omitting exciting details, without skimping on expressions and without worrying about vocabulary. Send a letter. Where? This is where you need it preliminary preparation. Create a virtual mailbox, come up with an intricate, long password for it, without writing it down anywhere, and immediately forget it. Send your troubles to this box.

Arms higher, legs wider!

Playing sports is the best psychological relief, no matter how it sounds. They will not only relieve stress, but also help prevent it: strong muscles mean strong nerves.

Tune in to the music wave

Music, as you remember, not only helps you build, but also helps you live. True! Listen to tracks from your favorite artists at full volume. Sing along and dance if the situation allows. But the psychological relaxation should end with calm, pleasant music. If there are no such preferences, use the classics. Beethoven and Bach are very psychological. Your heart will beat in unison with the music, which will calm it down, setting it in a different mood.

Informational conversation with teachers.

WAYS AND TECHNIQUES OF PSYCHOLOGICAL UNLOADING OF CHILDREN IN CLASSES.

You all know the relevance of physical education minutes and physical education breaks in the educational process. Carrying out independent work, children are often busy with monotonous activities, especially in classes in children's associations of fine arts, arts and crafts, chess, etc.

To change the type of activity, to psychologically relieve children, it is proposed to include so-called psychological warm-ups in the lesson. This form is often more interesting for children than traditional physical education.

Therefore, today I want to once again recall or introduce you to different ways psychological relief for children in class, and of course, to lose them.

Neuromuscular relaxation – Learning muscle relaxation skills is useful for relieving mental tension. The emotional state and muscle tone are closely interrelated, therefore, exercises help relax the muscular system and normalize psycho-emotional state. In addition, additional effects muscle relaxation are the elimination of “muscle tension”, emotional “release” and increased performance.

Exercise "Lemon" Mentally imagine that you have a lemon in your right hand. Start squeezing it slowly until you feel like you have squeezed out all the juice. Relax. Now imagine that the lemon is in your left hand. Repeat the exercise. Relax again. Then perform the exercise with both hands at the same time. Relax.

"Cold-hot" Imagine that you are playing in a sunny meadow. Suddenly a cold wind blew. You felt cold, you were frozen, you wrapped your arms around yourself, pressed your head to your hands - you warmed up. We warmed up, relaxed... But then the cold wind blew again... (repeat 2-3 times)

"Ice cream" Imagine that you are ice cream, you have just been taken out of the refrigerator, it is hard as a rock, your body is icy. But then the sun warmed up, the ice cream began to melt. Your body, arms, legs have become soft.

Exercise “Shake it off.” Stand with enough space around you and start brushing off your palms, elbows and shoulders. At the same time, imagine how everything unpleasant - bad feelings, heavy worries and bad thoughts about yourself - flies off you like water off a duck's back.

Then dust off your feet - from your toes to your thighs. And then shake your head.

It will be even more useful if you make some sounds... Now shake your face and listen to how funny your voice changes when your mouth shakes.

Imagine that all the unpleasant burden falls off of you and you become more cheerful and cheerful.

Exercise “Conserving strength”

Instructions - Exhaling calmly, slowly, clench your fingers into a fist with your thumb bent inward. Then, releasing your fist, inhale. Repeat 5 times. Now try this exercise with eyes closed, which doubles the effect.

Exercise "Boat". Goal: developing the ability to regulate muscle tone

The presenter explains, the children perform the movements: “Imagine that we are on a ship. Rocks. To avoid falling, spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck swayed to the left - press your right foot to the floor. The right leg is tense, the left leg is relaxed, slightly bent at the knee, and the toe touches the floor. Straighten up! Relaxed! Swung in right side- press your left leg. The left leg is tense, the right leg is relaxed.

Straightened up. Listen and do as I do. Inhale - exhale!

The deck began to rock.

Press your foot to the deck!

We press our legs tighter,

And we relax the other.”

The exercise is performed first for the right leg, then for the left. The presenter draws the children's attention to the tense and relaxed state of the leg muscles.

Exercise “Broken Doll” (For the development of muscle self-regulation)

The presenter explains to the children: “Sometimes toys break, but you can help them. Draw a doll whose strings holding its head, neck, arms, body, and legs have broken. She's all loose, they don't want to play with her... Shake all the broken parts at the same time. Now collect, strengthen the ropes - slowly, carefully connect your head and neck, straighten them, now straighten your shoulders and fasten your arms, breathe evenly and deeply, and your torso will be in place, and straighten your legs. That’s it - you fixed the doll yourself, now it’s beautiful again, everyone wants to play with it!”

Exercise "Tree" (nand relaxation)

The children are standing. The presenter invites them to imagine themselves in the image of a mighty oak tree: “Stretch your arms forward with tension, clench your fingers into a fist, straining your hands, arms, and shoulders. Take turns relaxing your hands, then your arms and shoulders.

With tension, slowly spread your arms to the sides, spread your fingers, relax your hands, shoulders and arms. Drop your arms freely, swing your arms like a pendulum, gradually increasing or decreasing the width of the swing, as if oak branches are swaying in the wind.”

"Barbell"(Goal: relaxation of the muscles of the arms, legs, body)

Stand up. Imagine that you are lifting a heavy barbell. Bend over, take it. Clench your fists. Slowly raise your arms. They're tense! Hard! Our arms are tired, we throw the barbell (the arms drop sharply down and freely fall along the body). They are relaxed, not tense, resting. It's easy to breathe. Inhale-pause, exhale-pause.

We are preparing for a record, we will play sports (bending forward).

We lift the barbell from the floor (straighten up, arms up)

We hold it tightly... And throw it!

Helps relieve anxiety and switch to the learning process breathing exercises:

The child needs to take a slow breath in through the nose and exhale through the mouth. Several such exercises and the child is ready for class.

Sit comfortably without straining your muscles. Do not cross your arms, legs or hands. Rest, let your body relax. Inhale deeply, sucking in air gradually through your nose until your lungs are full. Exhale smoothly, also through your nose, until your lungs are completely empty. Try to do it rhythmically. Don't squeeze or exhale all at once.

"Balloon". Let's imagine that we are balloons. Imagine what color it is. We take a breath and imagine how we are filled with air, like a balloon, we need a lot of air, we are a big balloon. We slowly raise our hands up - you take in a lot, a lot of air, and now exhale, the ball is deflated. It deflates quickly. (repeatedly)

"Watermelon belly." Place your hand on your stomach, slowly, inhale, and feel how your stomach fills with air, turn into a watermelon, and raise your arms. Now we exhale through the mouth, the stomach drops, and the hand also drops. (repeatedly)

Another way of psychological relief “Self-massage”

With the thumb and forefinger of one hand, we forcefully squeeze the phalanx of each finger of the other hand, starting with the nail phalanx, first in the dorsal palmar, then in the interdigital plane. Then we change hands.

Thumb right hand press on the middle of the left palm. With tangible pressure, make circular movements from the center of the palm to the periphery, in a spiral with access to thumb. Then do the same with the other hand.

“Ears” The ears are rubbed with the palms as if they were frozen. Massage your earlobes.

"The eyes are resting." Close eyes. Using the interphalangeal joints of the thumbs, make 3-5 massaging movements along the eyelids from the inner to the outer corners of the eyes; repeat the same movement under the eyes. After this, massage your eyebrows from the bridge of your nose to your temples.

"Meeting" We invite children and desk neighbors to turn to each other and imagine a meeting of merry friends who have not seen each other for a whole year.

Hello, my dear friend! (feign joy, surprise, hugs)

Haven't seen you for a year.

I can say hello, I shake each other’s hand tightly (we shake each other’s hands)

And in a friendly way I want

Tap a friend on the shoulder (pretend to be patting)

I’ll smile at him cheerfully (we smile)

I'll make a face, (make a face)

And I'll stomp as if

Marching in formation (stomping our feet)

I'll wave my hands - (we wave our hands like wings)

I'll scratch my friend's back (scratching each other's back is just fun)

I'll fix his collar,

I’ll sing a song loudly (sing: la-la-la)

We are now together with him, next to him

Let's clap our hands Clap! (clap)

Let's wink, let's sit comfortably

And let's start the lesson!

Relaxation exercises to music:

"Snowflakes" You are in a magical place winter forest. Wonderful frosty day. You are pleased, you feel good, you breathe easily and freely. Imagine that you are light, gentle snowflakes. Your hands are light and light – like thin rays of a snowflake. Your body is also light and light, as if it were snowy. A light breeze blew and snowflakes flew. With every inhalation and exhalation you rise higher and higher above the magical forest. A gentle breeze gently strokes small, light snowflakes... (pause - stroking the children). You feel good, pleased. But now it’s time to return to this room. Stretch and on the count of three, open your eyes, smile at the gentle breeze and at each other.

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