Training “Formation of success-oriented behavior” (for teenagers) Explanatory note A person who is success-oriented in his behavior is convinced of the right to realize the needs of his “I” and knows the methods and forms of such realization. Naturally,

Training “Activation of personal resources, development of self-esteem” (for teenagers). Explanatory note. The teenager looks at himself as if “from the outside”, compares himself with others - adults and peers - looks for criteria for such comparison.

Know Yourself To help someone who is significantly different from us, we must first become aware of our own attitudes, values ​​and behavior. Understanding and accepting one's cultural and social origins is the first important step towards understanding those who live and

Lesson with elements of the training “Know yourself”

Romantsova I.I. psychologists of the State Budgetary Institution of Higher Education "TsPPiRD"

Lesson objectives:

developing a sense of responsibility for one’s life;

show the relevance and significance of the problem of psychoactive substance use both for the individual and for society as a whole.

Lesson objectives:

 formation of motivation for a responsible attitude towards one’s health;

 increasing children's awareness of the consequences of using psychoactive substances;

 changing children's attitudes towards the use of psychoactive substances.

Progress of the lesson

Performance.

Exercise “Name-quality-movement”

Target: Reducing anxiety and existing tension, providing each child with the opportunity to introduce himself to other children, to draw the attention of others to his positive qualities.

Progress of the exercise:

Participants sit in a circle and, passing a ball or toy to each other, say their name and some of their qualities, and also make a movement that is unique to them. Upon completion, the psychologist draws attention to the diversity of the named qualities, and also emphasizes that all participants are very different, but they have to work together.

Exercise “Around Us”

Goals:

overcome the anxiety of participants caused by finding themselves in an unfamiliar environment;

include training participants in active competition, switching their attention from reflection to “here and now”, to actual partnership to achieve a group goal;

draw the attention of players to each other, uniting them to solve problems in partnership;

promote group integration through the need for constant involvement in joint activities;

strive to eliminate psychological barriers that limit the effectiveness of communication, improve communication skills through active game interaction.

Progress of the exercise:

The group is divided into three or four subgroups. Each subgroup receives the same set of questions from the psychologist. Assignment: answer all the questions on the list as quickly and accurately as possible and give the answers to the coach. The team itself determines the tactics of the game: everything is done together, answers are sought in parallel in several directions, each is responsible for one of the questions. The psychologist should not suggest options for working on the task; it is enough to just note that the players are free to choose tactics for playing the game.

As a rule, the sheet handed over to the teams should contain the number of questions based on: a question - one minute of play.

How many training participants' names begin with the letter _____?

How many windows are there in the first floor corridor of our building?

What is written on the front door of the office where the training takes place?

How many chairs are there in this room?

Find out from __________________ what city was she born in?

Find out what ___________________'s favorite dish is?

How many pockets are there in the jacket that ______________ is wearing?

What is ________________'s favorite joke?

How many birch trees grow in front of our school building?

"Accepting the Rules"

Target: Formation of ideas (or updating of existing knowledge) about psychological training, discussion and adoption of rules for all subsequent classes.

Progress of the exercise:

The presenter emphasizes: in order to develop rules, it is necessary to understand what the participants will have to do in the upcoming classes. Next, a discussion is held in the form of answers to questions (in this case, the facilitator asks the participants to speak in turns and not interrupt each other): Why do students go to lessons? Are there rules of behavior in the classroom and what do they consist of? How does our lesson today differ from the lesson? Will the rules of behavior during the training differ from the rules of behavior in the lesson, and why?

Exercise “My values”

Target: Let participants understand which values ​​are the main and which are secondary in life.

Progress of the exercise:

Participants are given six pieces of paper and are asked to write on each of them what is valuable to them in this life. Then the leaves are ranked so that the most valuable is on the last leaf. The presenter suggests imagining that something terrible happened, and the value that was written on the first piece of paper disappeared from life. The presenter suggests crumpling up, putting the piece of paper aside, and realizing how they can live without it now. Then the same thing happens to each value in order. Each time it is suggested to pay attention to the internal state after the loss of value. Then the presenter announces that a miracle has happened, and it is possible to return any of the valuables. You can choose one of the crumpled pieces of paper. So six times. Then it is proposed to realize what happened, perhaps add some values, and see if the previous ranking order remains the same.

Discussion.

Exercise “Knowing ourselves”

Target: Organization of self-knowledge of students in the process of gaming activities.

Progress of the exercise:

Imagine that you are mentally taking a walk through the forest, where anything can happen to you. Listen carefully to the story and remember or record your thoughts.

1. So, you are walking through the forest. Imagine what kind of forest it is: light or dark, sparse or spacious, dense or dense. You walk along the path and make your own way.

2. You walk and see a bowl on the ground. Imagine it and describe it in detail: is it clean or dirty, what color, what is it made of, durable or fragile.

3. You encounter an obstacle, for example, thickets of bushes or a blockage of trees. What are you going to do?

5. You leave the house and walk through the forest again. Suddenly you meet a very scary wolf.

6. You finally dealt with the wolf and moved on, approaching the lake. What will you do?

7. You come to a completely incomprehensible obstacle. This is a huge wall and so long that it is impossible to get around it. What are you going to do?

The results are analyzed immediately. The presenter conducts the analysis.

Data interpretation

Each of the proposed situations is perceived equally by most people.

1. A forest is a society, a social environment in which a person lives. The characteristics of a forest are the perception and relationship of a person with a given environment. If there is no fear of the future and of society, then the forest is usually light and spacious. Confidence and lack of anxiety will manifest itself in the presence of a path or road. If a student is not confident in himself and is afraid of people and life in general, then his forest is dark, full of shadows and the unknown, and he does not see the path. Finally, there may be a situation where the forest is dark or the gaps are slightly visible, and the student makes his own way. This speaks of uncertainty and fear, but persistence and an attempt to overcome your fear of life. In short, the first situation characterizes the level of socialization of the student and his adaptation to adult life.

2. The description of the cup is associated with a person’s perception of himself, with self-esteem, and attitude towards himself. So, a clean cup is the perception of oneself as a positive person, a dirty one is a critical attitude towards oneself and self-judgment. The color of the bowl can also give some information about the person. The blue cup is associated with high morality, the red cup with activity, the green cup with introversion and the desire for leadership, and the purple cup with emotionality and a penchant for art. The white bowl represents purity and innocence. The material of the bowl also matters. Fragility speaks of insecurity; an expensive antique bowl indicates high self-esteem.

3. A description of how an obstacle was overcome or not overcome speaks of the ability to overcome difficulties. If a person goes ahead, then he copes with difficulties himself and is spoken of as a person adapted to life, independent. If he bypasses the blockage, or worse, comes up with some other obstacles, then this is an unadapted person who does not know how to overcome difficulties or loves to create them for himself.

4. Home is associated with family by all people. The description of the house itself characterizes the student’s perception of his family. A strong and old house - a wooden hut, a large village hut, etc. - is a good family in which a teenager feels comfortable and is protected. Sometimes they describe a multi-story building. This suggests that the student receives little attention in the family; there are many children or problems there without him, and there is not enough attention for everyone. What the house is like inside and how a person behaves speaks about relationships in the family. If it is cozy and bright and the student enjoys the warmth in the house, he feels good in the family, and he will feel like a child for a long time. Dark rooms, cobwebs, and dirt speak of the dysfunction of the family, the loneliness of the teenager and his insecurity.

5. The way a person copes with a wolf speaks of his ability to overcome his fears. If he runs home for something, then a person seeks protection from his fears from his mom and dad. If he tries to persuade a wolf, then fear is driven inside himself and anxiety increases. Sometimes they write that they took out a weapon and defeated the wolf. This is an alarming symptom; such a person is aggressive, embittered and “carries” a weapon just in case against anyone who dares to approach him.

6. By behavior near the lake one can judge an active attitude towards life if they tried to enter the lake, got their feet wet or swam.

7. An insurmountable wall is an indicator of the absence or presence of fear of death. The desire to look behind the wall, the attempt to climb a tree to do this is a manifestation of courage.

Reflection on the results of the lesson.

Do you know the feeling of inner restlessness, the feeling of dependence on people, on the outside world? Do you sometimes have the feeling that people close to you do not give you the attention and love you deserve?
It is quite possible that you are not happy that life is moving ahead of you, and many of the important things that you once wanted to achieve have not been achieved by you. In any case, something very significant is missing in your life.

In his development, man has learned to dominate: electricity, machines and computers, but for some reason not what is most important to him, himself. In life, the one who confidently moves forward is the one who optimally applies his strengths and uses his capabilities fully, in short, the one who is best prepared for the demands of life. The soul can be compared to a parachute: it is useful when it is opened.
This course is intended for people interested in knowing themselves, their “I”, developing themselves as individuals, who want to take their health and well-being into their own hands.
I believe that treatment can only be successful when the patient learns to help himself.
Did this interest you, did you want to take your personal life into your own hands? At the same time, the question arose - how, in what way can you achieve this?
A necessary condition for achieving inner perfection is the art of self-observation. After all, even such philosophers as Socrates, Gordieff, Krishnamurti, Wolinsky, Buddhists and Lao Tzes pointed to “the need to observe the personal “I” from the outside as the most important condition in achieving perfection. The ability to observe the personal “I” is the most important path to personal freedom, which we ourselves once deprived ourselves of. The main thing on this path is to regularly ask yourself two central questions:

First question: What is happening at this moment?
It includes:
- what I do;
– how I feel;
– what am I thinking about;
- how I breathe.

Second question: What do I wish for myself at this moment?
It means: do I want to continue to do this, what I am doing now, to feel the same, have the same thoughts and breathe the same way as before? Or do I want to change something?
And in fact, at this moment changes will begin to occur in your life, even if you don’t even suspect it yet.
One of the psychotherapeutic rules says: personal changes can only come when you learn to remain yourself and do not try to be someone you cannot be. Change is not the result of trying to do everything better, or trying to meet the ideas and demands of loved ones, idols, authority figures. It’s a paradox, but changes come then. When a person stops hunting for the ideal that he would like to become, and learns to accept and respect himself as he is. After all, even using the example of fingerprints, we see that each person is one of a kind and unique.
The following exercises will help you recognize different ways of applying the two central questions, and then it will become clear to you what is happening to you now? What do you want? You will feel that you hold the threads of your life in your own hands.

Game of thoughts

Constructive and destructive fantasies.

"The Man Who Failed to Observe
following the flow of your own thoughts, will become
definitely unhappy."
Marc Aurel

The power of negative fantasies

One of the reasons for the importance of timely recognition and avoidance of negative fantasies is that the pictures and ideas that we ourselves create are very difficult to change and remain in memory until they cause changes in our well-being and actions that correspond to them. There is a metaphysical rule that says: energy follows thought.

13 painful fantasies.

1. Disaster fantasy
2. If I...
- would not marry;
– not divorced;
– would not take this job;
– would not interrupt my education;
– would not go to college, etc.
3. Pointing fingers at others:
- you are not attentive to me;
- You do not love me;
– you don’t pay attention to my feelings.
- you are lying;
– you are cruel, etc.
4. “Dilemma” representation of the future:
- if I do this, the following will happen...
but if I don't, something terrible will happen.
5. This is terrible! It's terrible because I...
- thick;
- thin;
- young;
– old, etc.
6. It is impossible for me to do everything right, and I...
- forgot;
- did it wrong;
- I admit negligence.
7. Competition and comparison "I'm sure":
– the boss likes you more than me;
– men find you much more attractive;
– women find you much more attractive;
– your life is easier than mine, etc.
8. Charges:
– if you change;
– it’s your fault that my life is so sad;
9. Complaining about “holes in the cheese”:
– I wish you would do this for me;
– (at the same time, I don’t notice what you are already doing for me).
10. The end of the world:
– there is no point in trying to change something for me;
- “this” and “that” and this will happen no matter what I do.
11. Nostalgia. It would be great if:
– the children remained small;
– we wouldn’t have children;
– we would move to ...;
– my mother would be alive, etc.
12. I don’t live to my full potential:
– I only do;
– at the same time I can, etc.
13. “What will the neighbors think?” What will the neighbors say if:
– I filed for divorce;
– the police will take my child;
– I will stay with my wife together;
- I will walk;
- I will go bankrupt, etc.
Some elements apply to all 13 negative fantasies: negative emotions, wasted time, and focusing on the future and past instead of focusing on the present. If you feel unhappy, then you must look objectively at where this feeling originated. And you will almost always be able to find out what your thoughts or fantasies are generating over your past and future. Fear of the future and longing for the past are two twin clouds that, when floating, cover the sun's rays of happiness in the present time.
If you are overcome by “tormenting fantasies,” try to remember something good, or pick up some object that you can look at and feel with interest.

Distraction exercise

Try to fully concentrate on a specific object in your environment. Look at it from different aspects, smell it, touch it, penetrate it mentally. Describe it as if it had just been opened. It could be your thumbnail, a paper clip, your right shoe.
- “You are brown, your sock is frayed, the sole is worn out, the heel on the left side is more worn out. I practically can’t distinguish the numbers indicating your size,” etc.

Combined form of behavior

It is recommended to repeat the following exercise constantly. Ultimately, it will become your self-identification, since at the same time you will learn to free yourself from identification with your feelings, your body, soul, thoughts and parts of the personality, you will learn what it means to discover the real “I”, which simply, constantly, unchangeably exists.

You can apply disidentification exercises to all parts of the personality, and at the same time, changing this exercise according to different aspects, you will form them differently, and your parts of the personality that burden you will cease to exist. For example: when you say “I own... a part of the personality, but I am not this part of the personality.”

Disidentification exercise

Sit comfortably, straighten your back if possible. Close your eyes and take a couple of deep breaths, mentally monitoring your breathing. Then say the following sentence out loud or silently. Affirmation: “I have a body, but I am not my body. My body may be sick or healthy, tired or rested, but this has nothing to do with me, my real “I”. My body is a most valuable tool for actions and experiences in the outside world, but only a tool and nothing more. I treat him well. I keep it in good healthy condition, but it is not my Self. I have a body, but I am not my body. I have emotions, but I am not my emotions. My emotions are numerous, contradictory and changeable. Despite this, I remain myself all the time, no matter whether I am happy or in pain, whether I am calm or excited, full of hope or doubt. Since I can observe my emotions, understand and characterize, and through this more and more manage, direct and consciously apply them, it becomes clear that my emotions are not my “I”. I have emotions, but “I” am not my emotions. I have a mind, a reason, but “I” is not my reason. My mind is quite developed and active. He is my tool for understanding my inner and outer world, but he is not my “I”. I am the center of clear consciousness. I am the center of will. I am able to manage my mind, my physical body, my emotions, as well as all my psychological processes myself.
I am the stable and unchanging “I”

Now follows a series of exercises with which you can productively dream in reality. When preparing to perform these exercises, I recommend that you first relax completely, before you go on a journey of dreams.
If you have already completed this exercise, I recommend that you write it down. What have you learned? Maybe some of this will be useful to you in your particular life? Think about “grounding” your fantasy; this means that you need something in the real world that will help you take your mind off your waking dreams.

Preparatory relaxation game

Find a position where you can keep your back straight. Close eyes. Concentrate on your breathing. Allow yourself to inhale first from your stomach, then from your chest, and then to the tops of your lungs under your collarbones. Exhale as easily as you inhaled easily. Make sure you exhale completely. Let your breathing flow naturally, without haste or force. Pay attention to which parts of the body touch the chair, floor or bed. Wherever they touch, give in to that support a little more. Imagine that the chair, floor, bed are slightly raised in order to support you even more and relax all your muscles.

Temple of Silence

Imagine that you are walking through a busy and noisy city. Feel your feet on the pavement. Pay attention to other passers-by as they pass by, their faces, expressions, posture. Some are in a hurry, others look relaxed and joyful, pay attention to the traffic, its pace, noise.
Do you hear the signals, the whistle of the brakes? What other sounds do you hear? Look at the windows of the stores you pass by - household goods, flower shops. Maybe you spotted a familiar face in the crowd? Did you stop to greet him or do you move on?
Always pay attention to how you feel on this busy and noisy street. Turn off and go to a less busy street. While you are walking along a quiet street, pay attention to a large building that stands out for its architecture. A clearly visible inscription on a large sign reads: “Temple of Silence.” You notice that this is a place where there is no noise, not a single word is spoken. You reach up and touch the heavy ornate door, push it and it opens. At the same moment you find yourself inside. Listen to how complete silence and silence envelops you...
If you're ready to leave this building, go back to the bustling city and see how you feel. Remember exactly the way to this street, so that whenever you want, you can return to the temple of silence.

You can use the following exercise if you lack energy.

Energy induction

Imagine a source of energy right in front of your eyes. See how it warms you and flows into you. Feel how the energy passes through the entire front surface of your body along with the air. To conclude this, imagine the same source of energy or the same symbol behind you. Feel the energy moving up and down your back. Now place the source on the right side and feel how the right side of the body is filled with energy. Then move the source to the left side and feel the left side fill with energy. Finally, imagine a source of energy above your head and feel the top of your head fill with energy.
Now move the source under your feet and feel how they are filled with energy, how the energy rises up and fills your whole body.
Now imagine how you send this energy to another person or people. Be aware of the kind of people you will choose for this purpose. Send energy to your family, groups and communities of people you belong to.

“L"esprit de l"escalier" (Bad joke).

This probably happened to you when you analyzed it after it happened. When you were replaying a story or conversation, and you might have thought of all the clever things you could say at that moment.
Sometimes people allow themselves to use stupid and even inappropriate remarks and phrases in society, and over time, remembering these expressions, they feel like complete fools.
The next useful exercise you can do before bed is called “evening hindsight.” It provides two tasks: the first - will protect you from slipping into the state of "L" esprit de l" escalier", the second - will help you deepen self-knowledge. You will get the opportunity to become familiar with your actions, and at the same time develop indulgence and a sense of self-love.

"Evening Retrospective"

Close your eyes, sit up straight, take a few deep breaths and follow your breath to find its center. Sum up the day. Start with the last minute before you sit down to do the Evening Hindsight exercise. While mentally moving back, observe once again all the events and actions of this day, until the moment when you woke up in the morning, and maybe even deeper into your dreams. Do it without emotion and without self-judgment. Consider the day without sensations, remember what you said and thought. And don’t allow yourself to go down the “if only I…” path. Keep a distance from your feelings and, as you reminisce, imagine that you are viewing the life of a person you love and respect for who they are.

Mind babble

Most of humanity is completely unaware of how much of its life it spends in thought. Most of the energy of these people is spent on playing with thoughts. They plan, fantasize, think about tomorrow, remember, judge, reflect, etc.
Are you familiar with the situation when someone started to “daydream”, and you asked him what he was thinking about now, and he was unable to answer the question? Does this happen to you? The following exercise will help you find out what is currently playing in your head.

Label for every thought

Make yourself comfortable so that you don’t feel discomfort and that no one bothers you. Take a piece of paper and a pencil. Close eyes. Concentrate on breathing: first breathe from your stomach, then from your chest, then from the tops of your lungs, which are located under your collarbones. Inhale deeply and slowly, exhale completely, through your teeth, saying light s... s... s... so that you know when you have exhaled completely. Adjust to your breathing rhythm and breathe again. Observe your breathing as the air penetrates inside, accompanied by a light s... s... s... out again. Give meaning to each individual thought, open your eyes and write down the thoughts as briefly as possible. Then let the thoughts come again. Close your eyes and focus on your breathing until the next thought or conscious sensation fills you. Continue doing this without stopping at any one thought.
In carrying out this experiment, we only want to take a sample, without developing full-fledged ideas. Do this for half an hour. Ideally, the present moment should be aware of every second and minute.

Subconscious parts of personality

Each of us contains a huge spectrum of subconscious personalities. For every role we play in life, there is a part of our personality. Mother, child, boss, worker, teacher, student, therapist, patient, etc. Most of our people, for example, in road traffic, play different parts of the personality such as a pedestrian, a driver, a passenger, a cyclist - each with its own needs. Is this the case for you? Maybe you are trying to bring parts of your personality with different roles into harmony?
The consciousness of each person consists of a varied mixture of highly individual parts of the personality, the sum of which in their totality is unlike anyone else. Each of these parts carries a certain trait of the entire personality. Instead of talking a lot about this, let's do an exercise in which you can recognize some of your personality parts.

Lifebuoy

1. Make a list of all your needs. Write down quickly, include everything that comes to mind, including both tangible and intangible things. Write down what you already have and would like to keep. But this list is not desired gifts for Christmas or birthday. Since you will be doing this exercise yourself and don’t know how others’ lists are compiled, I would like to help you and present a list of wishes that are most often encountered in such a situation:
– stay healthy;
– be a good father (mother);
– earn a lot of money;
– complete training;
– to have success in the profession, business;
– to be a loving partner for someone;
- to be loved;
- understand the meaning of life, experience insight.
2. Pay special attention to your feelings while reading this list. Maybe there is one part of your personality that says that you would definitely like to have all the desires, and the other criticizes people who have certain desires that you either don’t have or that don’t matter to you? Create a list of your own needs.
3. If there are already 20 wishes on your list, or you feel that everything important has already been written down, look at the list again and highlight the 5 or 6 main ones. Maybe it makes sense to formulate some of them differently? For example: skiing, swimming, walking, tennis, playing sports - all together described in one phrase - “free time”. Thoughts that arise during the exercise, such as “what will others think of me,” must be left aside.
4. Draw a large lifebuoy on a piece of paper measuring 40x50 cm, the center of which represents the person himself. Between the two circles you will indicate your 5-6 parts of personality, which indicate your main requirements.
5. Use felt-tip pens or colored pencils to draw symbols that would reflect your wishes on the outer circle. Don't worry about your artistic abilities, though. Draw, without thinking, the symbols that come to your mind and color them in different colors.
6. When you finish drawing your symbols, give each part of your personality a name. Let some names be common: adventurer, devoted father of the family, man for all occasions, healer, mother of the earth, lover, expert. Other parts of the personality can be deeply individual and colorful: a peasant woman, an atlas, a divine girl, an ancient shepherd, etc. It is very important that you discover your own names that are important to you.
7. Color the inner circle that represents your personality with your favorite color.

This exercise can be repeated very often. You will probably find that certain parts of the personality that are in the top five will recur regularly. But the names will change, the more it becomes clear to you what you want, how you work and how you gradually change over time.

The following exercise will help you explore and try on your personality parts.

"Conversation in a Lifebuoy"

Allow all the identified parts of the personality in the “lifebuoy” to conduct a conversation between themselves and the personality. Let them tell you what they appreciate about each other and what they reject. Perhaps you would like to record this conversation in your diary? If you do this exercise alone, then in this case I advise you every time you call for this conversation - to conduct only some dialogues, but at the same time leave time for yourself. Each dialogue should be allowed to fully develop, but it is important to remember that 5 parts of the personality can conduct 15 conversations, 6 parts - 21. Say sentences that will sound something like this...
- I would like…
– I reject this...
- I would like you to...
- I imagine that you...
The next exercise is a group exercise, it is designed so that you can more clearly hear and understand the conflicts of various parts of the personality that you carry in your thoughts. For many, this exercise can be a real discovery. Some learn that they hear it all the time, others learn the power of the personal “I”. You will learn to direct the voices of your parts of personality in the right direction, to hear their demands in your life.

Psychodrama of personality parts

Identify people who could play parts of your personality. Give them a couple of sample dialogues so they can represent parts of your personality. Sit in the middle and let your actors fit around you. After the sign given by your hand, they should simultaneously begin to talk to you, suck up to you, give compliments, but also demand, threaten, all vying with each other. Stay in touch with your “I” (personality) and observe how you react to the statements and actions of your personality parts.
Keep your arm raised throughout the exercise. Conduct like an orchestra conductor with gestures over your parts of the personality. Lower your hand if they are too loud or shouty, encourage them if they are quiet and timid.
When this exercise is enough for you, shout out “stop!” Tell each part of the personality how you find them and decide what roles they should play in the future. End the exercise after thanking the persons and releasing them from their roles.

Saboteur and critic

The “lifebuoy” exercise may have brought to light some parts of the personality whose behavior is positive, despite the fact that they have disagreements with each other. Many people also have parts of their personality that express negative behavior. One of them may be a saboteur and critic.
The following exercise serves to explore this part of the personality more deeply.
Identify your critic. What can he tell you? Maybe he starts the conversation like this: “You should...”, “when you finally study...”. What voice does he use? When does he appear? What is he doing? How do you feel when he appears? Give your critic a name to describe him. Here are some examples that have been given by others: the accuser, the lawyer, the humiliator, the arogate beast, the underminer, the reflector, but also the destroyer, the beautiful girl, the reproacher, the slave owner, the dragoon.
What name did you give to your critic? Step into the role of the part of your personality that is the critic. Tell the whole personality how much it needs you. Describe the deplorable state she would fall into without his warning influence.
After you have become yourself again, see that your critical part of your personality gives its positive influence. Discuss with her how you can apply positive comments and stay away from harmful and negative aspects. The other side of the accuser can take you under protection and set in motion your positive development.

Exercise if...

If you are in a depressed state, imagine how you would feel and what you would do if you were not depressed, but were full of joyful feelings and energy. If you are tired, get in touch with the part of you that never gets tired. Imagine how full of energy you are. If you need support, try the following exercise.

Reliving positive things from the past

1. Think about a time in your past that you know for sure that you were loved. Imagine this time and relive it in every detail, or let your past pass again before your eyes until you remember the moment in life you experienced when you were truly loved and recognized... Were you in love? Or did you listen to wonderful music? Or was he in contact with your subconscious? Or have you experienced a surge in creativity? Or immersed in a book or other activity? Find a special happy occasion from your past and relive it.
2. Ask yourself what was special about this experience you experienced and what made you happy at that moment.
3. Ask yourself what could stand in your way of experiencing these feelings again...

The art of self-observation is the best method to learn to dominate your own thoughts, feelings, and emotions. At the same time, it is very important that at first you simply learn to observe yourself, without analyzing, without judging, and without trying to change yourself, as if creating an album with photographs of yourself that were taken with a neutral camera at various moments, situations and emotional states. Make these observations, these pictures in your mind's eye without judgment, without conclusions and without trying to improve yourself. If you fail to do this, then you will quickly fall down the path of self-tormenting fantasies. If you want to understand yourself, you must observe yourself, but not criticize. You should try to avoid judging yourself. As long as you judge, you cannot allow yourself to simply observe yourself and see yourself as you really are.

The benefits of autobiography

At first glance, it may seem paradoxical that a Gestalt therapist, who points out the importance of focusing attention on what is happening at this moment, recommends writing an autobiography in order to enable inner growth. There are often people who, remembering the history of their lives, try to correct their situation, to correct it. These people can be helped if they describe the story of their life, remembering every little thing, the most important events and connections, the feelings that arise at that moment. You must date the moments in your autobiography, because the fascinating (faszinierenden) fact of autobiography is that it is constantly changing. The cases that you considered earlier, you can later consider others, but related to this time. The same connections can be viewed differently, in different versions.

Journey into the past

Take a position that is comfortable for your body, close your eyes, and concentrate on your breathing. The chest rises... and falls..., rises... and falls. Imagine a white movie screen in front of you, project the number of your current age onto it. Watch as that number gradually decreases... one year..., another year..., another year... etc. until you are back to the age you wish you were, like when you were 8 years old. Imagine yourself as an eight-year-old, feel how you feel in your eight-year-old body. Imagine it's a school day and you wake up... you're lying in bed. What do you see in your room? What smell do you smell? What do you hear? Is anyone else sleeping in your room? Feel your legs swinging before you stand up. How does the floor or carpet feel? What are you wearing? Do you wear slippers or remain barefoot? What's the first thing you do? Are you going to the bathroom? Are you getting dressed? Or are you doing something else? What are you thinking about? Feel yourself walking into the bathroom. Where do you go to get to the bathroom? Are you looking for a way in the dark? Imagine the entire bathroom inventory and feel how you perform your morning routine...Have you seen anyone yet? Did you talk to anyone?
If you are not dressed yet, feel yourself getting dressed. Are you looking for your clothes, or are they already prepared for you? If you find what to wear yourself, what do you choose, what special thing do you want to wear today? Look how you go to breakfast. Where is breakfast? How are you getting there? Is breakfast prepared by someone else, or do you have to prepare it yourself? Do you eat alone or with others? What are you eating? Is the food delicious? Do you talk to someone during breakfast? What feelings did you have? Look how you get ready to go to school. Does anything special happen? Go to school. How do you get there? ... are you walking? ...are you going by bus? Is your father leading you? Are you riding a bike? ... are you going alone or with friends? With your brothers? ...sisters? What happens on the way to school? What feelings do you have? What's the weather like? The sun is shining? It's raining? Cloudy? Strong wind? Cold? Warm? What month did you choose for yourself to relive these events again? Watch how you approach school. Did you come early or late? If you arrive early, what do you do until class starts? What children do you play with? What are their names? How do they make you feel? Feel yourself entering the school. Which entrance do you enter through? What does it look like? What does it smell like? What do you hear? Experience a typical school day for you. What are your activities? What happens during classes? What are the names of your teachers? How do they make you feel? What are the names of your friends in class? Who do you hate? Try to focus on what you don't like about them. Are you afraid of anyone? Don't forget that you are only eight years old. What happens when you go outside to play? Who do you play with? What games do you play? …What are you doing? Don't forget lunch. Are you going home to eat? Or do you eat at school? In the dining room? Or did you bring food with you? What happens if you forget to take it with you?
Sneak into the role of an eight-year-old during lunch... Are you alone or in a group? Where are you sitting? What are you eating? What does the food taste like? What does she smell like? What do others eat? How do you feel? What's happening? Do you play after you've eaten? How are you spending your time until classes start again? Feel how you spend the rest of the school day... Now it's time to go home.... How are you going home? Do you go straight away, or do you go somewhere first? Are you alone, or is someone going with you?
Do you stay in touch with your feelings, with your behavioral traits? Now you're home. What is the first thing you do when you come home? How does that make you feel? Feel how you pass the time until dinner... Now it's dinner time. Is dinner calling for you? How many people are sitting at the table? Take a closer look at each one individually... Pay attention to what feelings arise when you look at them? What's served for dinner? What does it smell like? What does the food taste like? Who prepared this? Who set the table? What happens during dinner? Who's saying what? Are you taking part in the conversation? Or are you silent? Dinner is already over. What do you do next before you go to bed? Feel everything you do. Should you still do your homework? Should you do something that is not interesting to you? Do you watch TV? Do you listen to music? Are you playing? How do you spend time with your parents? What is this time like for you?
Time to go to bed. How do you know that you are going to sleep at this time? Get a feel for how you go about your evening duties. Do your parents help you? How? How do you feel when you go to bed? Feel yourself lying in your bed. What kind of bed do you have? It's dark, or your lights are on. Is anyone else in the room? Can you see anything if you are lying in bed? What can you touch? What do you think about before you fall asleep?

Taking control of your “inner child” again

One of the advantages of writing an autobiography is that we get to know the child we once were and learn to love him for who he is. An adult will stop feeling devastated, exhausted, lonely and isolated only when he again loves, cares for, understands the child he once was, and emphasizes him for who he is.
Exercise: caring for the child within yourself

Think about a time in your childhood when you experienced great pain. Imagine yourself as you were at that time. You can sit, lie or move. Turn to the child in you, tell him the comforting, supportive words that come to your mind. Offer him your advice, become a good mother, a good father, or a good fairy, which you dreamed of as a child. Take a pillow and imagine - this is the child in you. Hold him in your hands, pet him and rock him.
If there is an episode, when you remember it, about which you have a feeling of melancholy or annoyance, emotional correction of the past is possible.

Exercise: emotional correction of the past

Describe a suitable episode as a short story. Describe it in yourself as if you are experiencing it again. Try to remember, as accurately as possible, what happened then, reconstruct what was said. Describe your feelings. At the end, describe the whole story again, but as you would like to experience it. Imagine the part that accuses you, calls you to responsibility, mark the part that torments you. Perhaps what would be best for you would be for that part of you that you have been neglecting to simply learn to love unconditionally. Do what's right for you. Describe a new dialogue, talk about your feelings, come up with a good ending to your story and a solution to the problem situation.
For the next exercise, write down this episode briefly. After you return to the present time, read again what you wrote. Be an objective observer and see whether the writer of these lines is really proud of what he did, or hid only modesty or shyness between the lines.

Your illustrious life

This exercise is best done in a small group in which everyone involved can talk about their own experiences.
Take yourself about ten minutes to review your life briefly. Start with your earliest childhood memories. Think of all your achievements, every reward, everything you have achieved and everything you can be proud of. Try to avoid derogatory remarks, such as: 1. I was the best in seventh grade. 1. Of course, there were ten students in the class. Leave the second sentence aside and leave only the first.
Take into account especially those cases where your efforts were irreplaceable, and would have proceeded completely differently if you had not intervened. Example: you expressed your opinion at the workplace and at the same time prevented someone from being fired, or you showed up late to a meeting because you helped a child find his way home. Don't forget incidents that maybe you tried to forget because the memories of them were unpleasant for you, but easy for others. Example: when you boasted that instead of a D in a foreign language, you would get an A, although you were not strong in foreign languages. And in fact, you did it. Then you ask each person in the group to talk about their own experience for 5 minutes. In this case, listeners should pay special attention to diminutive statements.

Life and death

" No one knows whether death exerts its grace on people. However, people are afraid of her, as if she is the biggest evil."

Socrates

The number of stories of people who have experienced death indicating that there is life after death is constantly growing. Regardless of whether you believe in an afterlife, the most important questions remain the same: Who am I? Why am I here.

Exercise Wise Elder

Sit up straight, take deep breaths several times, and exhale completely. Imagine exploring a large Victorian house that is now unoccupied. Walk through all the rooms, look at the antique furniture, lamps, art paintings and carpets. Go up the stairs and through the bedroom on the second floor. You will find the stairs covered with dust, indicating that they have not been used for a long time. Go upstairs and open the door you find at the top. You are in a room full of books, illuminated from all sides, and also through a window in the ceiling. While you start reading some book titles, you see a very old person sitting in the corner of the room. She says: “I was waiting for you.” You know that she has all the knowledge and can answer all your questions. Ask now: “For what purpose was I born?” Listen to the answer and ask the questions that interest you. Thank the old sage, go down the stairs again and leave this house.
After you have completed this exercise, write about it in your journal. The wise old man, of course, is none other than the one who is in each of us. Many people are embarrassed to admit their wisdom and project it onto others.

I would like to finish this course with the following exercise. This exercise was very useful for many: it became clear to them what they were really doing and how they would like to live their lives.

Next three years

Be aware of your breathing... inhaling and exhaling... Pay attention to which parts of the body move during breathing, which parts of the body come into contact with the chair, floor, bed, allow yourself to go deeper into them and at the same time carry you with them. Imagine being told that you only have three years to live. You will remain absolutely healthy for these three years... What was your first reaction? Did you immediately start making plans for how you would like to spend your time? Or were you furious that you had so little time left to live?
Instead of getting angry because your impending death is inevitable or having your life stagnant due to unavoidable circumstances, decide for yourself how you would like to live your last three years? Where would you like to live? With whom? Would you like to work? Study? After you have completed this fantasy, compare your plan with your real life that you are currently living.
To what extent does it correspond to your idea of ​​life, to what extent does it not? Are there elements of your fantasy that you would be willing to apply in your everyday life? Imagine that the proposal of death in three years is just a fantasy as part of an exercise. Therefore, leave this thought alone again, keep only what is important to you in life. Write down all the most important experiences that you experienced while doing the exercise. You will notice what kind of people you value, and you will try to spend more time with them, or it will suddenly become clear to you that you are wasting your life, doing unbearable work, living in unbearable conditions. Is there anything in your life that you would like to do, knowing that you have limited time left to live?

TRAINING FOR TEENAGERS

« KNOW YOURSELF"

"The world does not exist to

we got to know him, and in order to

we learned and educated ourselves

in him".

G. Lichtenberg

Today in our lesson we will try to know ourselves how

personality; find out your values, confirm your individual

similarity or similarity with peers.

A person’s knowledge of himself and the secrets of life is one of the aspects

his spiritual search, which goes back centuries. According to legend, many thousands of years ago, seven sages of Ancient Greece met in the Temple of Apollo at Delphi and wrote on the wall of the temple: “Know thyself.” What did these words mean?

Each new generation of people strives to achieve the meaning of human existence, to answer these questions according to their

time.

You are now at that age when a person makes one of the most important discoveries - discovering himself. There is great potential in this quest. To find out how to use it, you need to find

myself. But I’ll immediately note that no one can accurately know their strengths

to the end and determine your future. But still, everyone has the power to draw their own path to creating themselves. I wish you all success and fruitful work.

Ex. "ACQUAINTANCE"

Each participant says his name and demonstrates some movement, the next one repeats all the names and gestures of the previous participants.

Ex. "OUR RULES"

The coach reads out the rules:

Speak for yourself;

One speaks, everyone listens;

Conciseness;

Sincerity;

Goodwill;

and the participants discuss them and accept them.

Ex. " TREE OF EXPECTATIONS"

Participants are given stickers on which they write down their

expectations from the lesson, having voiced them, are attached to the tree (on the poster

"Tree of Expectations" is drawn.

Brainstorming “Personality”

On the poster, students see the word “Personality”; for each letter of the word they need to select the qualities that a person needs to have in order to

be an individual.

Which of these qualities do you consider the most important?

Did you want to add any other features?

Is it necessary to have all these traits?

Ex. "PERSONALITY STRUCTURE"

Personality is a phenomenon of social development, a specific living person with consciousness and subconsciousness.

Personality in psychology is considered in three aspects:

Inner world: interests, views, hobbies, thinking, etc.;

Relationships in a group, team;

Realization of potential - by actively acting, changing the inner world of other people.

Ex. "MY UNIVERSE"

Participants are given a sheet of paper with a drawing of the Universe, a sun with a large letter “I” in the middle; from it there are lines to the stars (my achievements),

clouds (my character traits) and hearts (my hobbies). After completion, each participant reads out their entries.

What was easier to write and what was harder?

What new things did you learn about yourself and other participants?

The coach says that we have many differences, but we also have something in common.

Ex. "LET'S KNOW EACH OTHER"

Tell me two things that are true about you and come up with one that is not true. Other participants must guess the lie.

Was it difficult to guess?

Did someone say something that you didn't know?

Ex. "TRAIN OF PERSONALITIES"

We need to create a train, which should have a controller, a person who offers clean linen, a grandmother who sells various

things. The train is moving, and the participants who play the roles must offer their services and at the same time try not to fall out of the train.

Ex. “WHAT TO DO WITH YOUR LIFE”

Now let's play a game. It will help us answer this basic question. (Each participant is given 10 pieces of paper)

Write your name on each piece of paper. For the next few minutes, these 10 pieces of paper will identify you and will play the role of symbolic money for which you can buy a certain product. Now everyone will have a choice: to spend or save their papers, i.e. yourself, part of yourself. Will be put up for sale

different “products” in pairs. The rules of the game do not allow you to buy both goods

at the same time, only one thing or nothing. It is clear that when your papers run out, you will no longer be able to buy anything.

All purchases can only be made when the “products” are put up for sale. You cannot return to the previous pair if the next one is already up for sale. (The psychologist offers a “product” written on separate pieces of paper. The price of each product is indicated on the “pieces of paper”).

Wonderful apartment (1 boom), new car to choose from (1 boom);

A fully paid vacation trip (one month) to any country in the world with a friend (2 boom), a full guarantee that the person you wanted to marry just today will definitely marry you soon (2 boom);

Become the most popular person among your friends for two years

(1 boom), have one true friend (2 boom);

Graduate from a prestigious university (boom 2), build a profitable campaign (boom 2);

Have a healthy family (3rd boom), gain worldwide fame (3rd boom);

(After completing the selection from this pair, announce: those who chose the family will receive 2 pieces of paper back as a reward.)

The ability to change any one feature of appearance (1 boom), pleasure throughout life (2 boom);

Five years of boundless physical pleasure (2nd boom), love and respect of the people most dear to you (2nd boom);

(Those who choose five years of enjoyment give an additional piece of paper (for certain things we have to pay more than it seems at first).

A clear conscience (2nd boom), the ability to achieve success in the area where there is everything you strive for (2nd boom);

Create a miracle for the one you love (2 boom), the opportunity to live again (or repeat) one action from your life (2 boom);

Seven extra years of life (3 boom), painless death when the time comes (3 boom);

Our bargaining is over, look at your purchases again and say:

Which one do you like best?

Do you regret not buying something more?

Would you like to change some rules of the game?

CONCLUSION

The rules of the game can be changed, but life is not a game. You cannot repeat a choice that has already been made or cancel a decision that was once made. You can't grab absolutely everything or take advantage of every opportunity. You can't predict what opportunities will open up for you in a week or a year.

Psychologist. You will always be short of time, money options, etc. You will pay for every choice you make in life - and often this payment will exceed your expectations. But you should never fall into despair and close yourself off from the whole world. You must always go to the end.

Ex. "MY FRIEND"

Participants are asked to split into pairs at will and make up a shinkan about each other: a name of two adjectives that characterize character traits; three verbs - what does; a sentence that talks about him; a noun that can be used to say much more about a friend. Then the couple reads out the synkans.

Ex. "LEGEND OF LIFE"

People thought: “What is called life?” Some say “This is waiting: parents are waiting for children, children are waiting for vacations, holidays...”.

Others say, “It's a journey. Every day we create many trips: to school, to work, to friends, to relax in the forest...”

They came to the sage so that he could judge them. And he says, “Life is a journey waiting for a goal.”

SO LET EACH OF YOU HAVE A PURPOSE! MAKE AS MUCH EFFORT AS POSSIBLE TO IMPLEMENT IT.