Moral relief. Art therapy as a method of psychological relief

Of course, breaks in work, frequent tea drinking, smoking breaks, and surfing the Internet greatly irritate our bosses. But they are well known to every office worker. These are means to escape from the monotony and routine of the work process. Little joys in the everyday work life of employees help them relax, prevent stress, save them from chronic fatigue, apathy, etc.

Psychologists say that it is these short minutes of rest during working hours that help the employee regain strength and work much more efficiently.

The heads of various Western companies understood this long ago. Psychological relief office workers in US and Japanese companies this is a common occurrence in corporate life.

Special rooms have been created and equipped there psychological relief, relaxation. In specially equipped rooms, you can display the negative on a special mannequin that looks like a manual. In such rooms you can relax on a soft sofa after lunch.

The management of the Brazilian company Semco went even further in this matter and, at the request of employees, hammocks were stretched in which company employees have the opportunity to sleep in working hours. The company's management explains such “indulgences” by the fact that after 10-15 minutes of sleep, work productivity increases significantly. An employee who is thus rested works more productively and energetically.

How are things going with this issue in Russia? Of course, to soft sofas, mannequins and hammocks Russian companies haven't arrived yet. But some employers have already taken up this problem and are approaching the issue of psychological relief for office workers quite responsibly.

In addition to the usual “smoking rooms”, refrigerators, kettles and microwaves, the offices of some companies and enterprises now have special recreation rooms equipped with sports equipment, small gyms, and psychological relaxation rooms.

Unfortunately, as psychologists note, very few managers still care about the psychological health of their employees. Most of them prefer to save on everything, including expensive office space. In addition, most of them, in an effort to make as much profit as possible, practically do not think at all about the people working in their companies.

Such bosses consider any downtime in work unacceptable and prohibit leaving workplace even on short time. Many office workers even prefer to have lunch at their workplace, in front of a computer monitor.

The result is high staff turnover, squabbles between employees, low labor productivity, and a high percentage of illnesses.

The disappointing picture, of course, is brightened up by large high-tech companies. Their management quite rightly believes that extraordinary people work under them - programmers, developers. For fruitful creative activity, they need comfortable conditions, ease of work and leisure.

In this row, Google is in first place. They have long been concerned about a comfortable working atmosphere for their employees. The Russian office of the company is not inferior to its Western colleagues in this regard. Further, experts note the Russian office of the Yandex company. There is a beautiful “non-pressing” interior, the workers have a buffet, a library, a psychological relaxation room, sports equipment, etc. All this creates a creative, comfortable atmosphere for the people working there.

If your bosses are skeptical about this “advanced” leadership style and consider it an unnecessary waste of money and a Western quirk, you will have to take the issue into your own hands.

Create minimal conditions for relaxation in your office. This could be a small aquarium with goldfish, indoor flowers, a family photo on the office desk, or a drawing by your child. Even the color of the blinds on the windows can help you calm down and disconnect from routine for a while. Even such simple techniques will help distract and “revive” tired employees.

Oriental techniques – meditation, acupressure, various auto-trainings. During your lunch break, try these ways to recover with your colleagues. For the vast majority of people, they perfectly help get rid of irritation and accumulated fatigue.

For now, for most office workers psychological health is their own problem. Therefore, during the working day, find a couple of minutes to relax.

When you feel tired, drink a cup of tea, sit back in your chair and close your eyes, do a hand massage, do eye exercises, walk around the room, joke with your colleagues. You will notice that you are gradually transforming from a tired and confused person into a person full of strength and energy.

All the most up-to-date information is in the article on the topic: “Summary of methods of psychological self-help for psycho-emotional relief.” We have collected a complete description of all your problems.

PLAN

conducting a conversation with the personnel of the military unit

TOPIC: “Psychological assistance to military personnel to prevent and relieve psychological stress during the conduct of command and control training, BTU. Psychological techniques of self-regulation".

TIME: 1 hour

PLACE: library.

DATE: ______

LITERATURE: Magazine of the RF Ministry of Defense “ORIENTIR” June 2002, Vysotsky V. Influence modern combat on the psyche of a warrior. "ORIENTIR" 2001, No. 3, pp. 56-58.

PROGRESS OF THE CONVERSATION:

The combat prowess of military personnel depends primarily on their beliefs, the ability not to get confused in extreme situations, and their emotional state in at the moment time, health status, etc. The combination of all these factors is called “psychological readiness.” The psychological readiness of a serviceman to perform assigned tasks is achieved in the process of targeted psychological preparation, carried out during the training and education of the entire military service.

Psychological preparation is a set of measures to develop among soldiers psychological stability, emotional and volitional qualities necessary to perform combat missions, allowing you to strengthen the psyche, temper the will, learn to fight fear, endure physical and psychological stress, acquire the ability to act in battle selflessly, actively, proactively, skillfully using military equipment and weapons, survival skills extreme conditions modern combat, to minimize the likelihood of meeting an unknown person in a combat situation.

During psychological training, the formation tasks are solved:

a) psychological readiness and stability of soldiers;

b) functional reliability of the psyche of military personnel.

At the same time, they distinguish two types psychological readiness:

General (long-term) psychological readiness as a set of personality qualities, as well as its preparedness;

Situational (temporary) psychological readiness is a special psychological state of a warrior, allowing him to actively and expediently carry out assigned tasks. combat missions, it has a complex dynamic structure and is an expression of the totality of the intellectual, emotional, motivational and volitional sides of a person in their relationship with external conditions and upcoming tasks. In contrast to the state of situational readiness, which reflects the characteristics and requirements of the upcoming situation, long-term readiness is a stable system of personality qualities, experience, knowledge, skills, and abilities necessary for successful performance in many situations.

A warrior’s psychological readiness for battle is one of the main components of a unit’s readiness for combat. It presupposes, firstly, the warrior’s awareness of responsibility for the fate of the Motherland, family and friends, confidence in himself, his comrades, military equipment and weapons. Secondly, the desire to test yourself, overcome your weaknesses, and achieve victory over your opponent.

There are three levels of psychological readiness for battle:

Low level What distinguishes him is that the warrior is not confident in himself, he lacks the desire for confrontation, he is not decisive, overly fussy, or withdrawn. Makes mistakes when executing simple commands.

For average level is characterized by a warrior’s combination of self-confidence and insufficient desire for confrontation and decisive action. He makes minor mistakes when executing commands; his physiological state is close to normal.

High level this is the desire to fight, the lack of doubt among warriors, the desire to test themselves, to achieve victory over the enemy.

To develop the psychological readiness of personnel, classes are conducted where the actions of military personnel involve real danger: movement in close proximity behind gaps artillery shells, when shooting over the heads of attackers, running-in infantry with tanks, underwater crossing of small lakes and rivers with tanks, swimming across obstacles with personal weapons; parachute jumping, etc. The direct emotional experience of combat states in a training environment makes it much easier to endure similar psychological stress in combat. Preserving the performance of personnel in difficult situations is facilitated by skills in protecting against overheating and hypothermia, preventing various diseases and injuries, providing medical care, cooking in the field, obtaining water and methods for its disinfection, as well as the military personnel’s knowledge of techniques and methods of self-regulation.

In the process of combat training, each warrior must actively improve his professional and psychological preparation. An effective remedy preparing for a fight is mentally reciting the sequence of your actions, first at a slow pace, then more energetically. Then the serviceman mentally gets used to the situation so much that he involuntarily begins to commit necessary actions, this indicates the establishment of a strong connection between consciousness and action. To maintain psychological readiness for immediate combat operations, methods of psychological self-regulation can be used:

Conviction itself is the warrior’s proof to himself of the need to maintain high level readiness.

Self-hypnosis- like the conviction itself, occurs consciously in the soldier, and is used as the main influence of the word. Self-hypnosis can change a person’s internal state, make him believe in himself and his capabilities. For example, when serving at night, a warrior sometimes falls into a lethargic state, as if floating between sleep and wakefulness. It is in this state of the warrior’s psyche that self-hypnosis is needed. Otherwise, the situation could turn into a tragedy.

Imagination Control significantly enhances the effects of the verbal form of self-suggestion; it helps to create an image of the desired result of one’s activities. It is recommended to figuratively identify yourself with best warrior in an ideal way actions, etc. It is advisable to make a plan in advance possible actions in extreme situations, and mentally play them out in your head.

Attention management is closely related to imagination. It has a strong influence on the vigilance of a warrior. If your attention is distracted, you can easily be distracted from completing your combat mission, and this will lead to serious consequences. It is important for a soldier to develop the habit of not focusing all his attention on it when a strong stimulus suddenly appears, but to be able to observe from a variety of perspectives. To do this, you need to make a plan in advance to turn your attention to each of the potentially dangerous areas. This is the only way to maintain control over the situation. In a combat situation, it is recommended to maintain attention on objects related to the performance of the combat mission and not be distracted by secondary stimuli.

Ability to control breathing and muscle tone very important. The depth and frequency of breathing, the degree of tension in the muscles of the body, largely determines the mental state of a warrior in a combat situation. To relieve nervous tension, a calming type of breathing is recommended, consisting of a short inhalation and active exhalation and holding the breath after exhalation. Muscle tension largely determines nervous activity, and therefore the manifestation of vigor and feelings of mobilization in a soldier; muscle relaxation, on the contrary, has an inhibitory effect on the warrior’s psyche. Therefore, while waiting for a fight, it is necessary to maintain the muscles of the body in in the required form. Activated muscles help increase psychological readiness for battle.

Self-regulation techniques

In the USSR, the term appeared in the 50s.

• training the reaction (heaviness, heat, changes in the pace and rhythm of the heart and breathing) relaxation techniques through exercises,
• autogenic meditation, which creates trance states of various levels

Indications for the use of AT:

• treatment of neuroses,
• functional disorders,
• psychosomatic diseases,
• alcoholism and drug addiction (as part of a complex effect),
• as a psychohygienic event,
• in the training of specialists and athletes.

Contraindications:

• states of unclear consciousness and delirium,
• with acute somatic attacks, vegetative crises, with severe hypotension (low blood pressure).

The practitioner concentrates on calmness and uses six standard exercises:

• exercise - calmness in front of everyone, aimed at achieving calmness: “I am calm”
• heaviness - aimed at causing heaviness in the arms and legs and is accompanied by relaxation of the striated muscles, from left to right, the whole body
• warmth “my hands are completely heavy and warm”
• heart - mastering the rhythm of cardiac activity, counting the pulse by ear, “My heart beats calmly and evenly”
• breathing – mastering the rhythm of breathing “I breathe completely calmly”
• solar plexus – cause a feeling of warmth in the solar plexus area, “My solar plexus radiates warmth”
• coolness of the forehead (forehead) - “A cool breeze blows across my forehead.”

Stages of the autogenic state:

Passive – Calmness, relaxation, indifference to the outside world, slowing down of mental activity while maintaining current awareness of the world.

Active – awareness, perception and experience of what is happening increases, while inhibition logical thinking, the appearance of vivid images.

Autogenic training positions:

Reclining, sitting,

"Coachman" pose.

Types of suggestion formulas:

• neutralizing - “I don’t care”;
• reinforcing -
• abstinence-oriented
• paradoxical “I want to feel as bad as possible in the situation...”
• supportive “I feel comfortable with him”

AT conditions:

Each exercise is preceded by “I am calm”,

At the end of each session, three flexion and extension movements in the elbow joint with deep breathing,

Each new exercise is completed sequentially, starting with the lowest ones, repetitions are done 3-4 times daily for 2 weeks.

Session duration starting from 5-6 minutes,

Carrying out in the morning, evening hours,

The room is warm and quiet.

AT modifications:

Mühler-Hegem 1957, (modified exercise 3),

Kleinsorge-Klumbies (target specific organs),

Mirovsky-Shogam (psychotonic training, to increase tone),

Activating exercises Alekseev, Giessen 1969 (for athletes),

Lebedinsky-Bortnik 1965 (shortened version of 30 minutes - month)

Panova-Lobzina-Kopylova-Reshtnikova reproductive training (sounds, breathing exercises).

The highest level of AT - developed by Schultz and Luthe:

7 meditation exercises, working with the unconscious.

Self-hypnosis using the Coue method

A conscious method of influencing oneself, allowing one to suppress painful ideas that have negative consequences and replace them with useful, favorable, and constructive ones.

The self-hypnosis formula should be:

• simple,
• natural,
• with conviction and without tension.

The unconscious perceives the formula as a kind of order, a truth that must be fulfilled.

It starts with familiarizing yourself with sources of influence.

Self-composed simple formula self-hypnosis, which can be modified.

Terms of sale:

• comfortable position sitting or lying down,
• closed eyes,
• pronouncing the formula 20 times in a whisper,
• monotony when pronouncing a formula, without fixation on the content,
• session 3-4 minutes 2-3 times a day for 6-8 weeks.
• time in the morning while asleep or in the evening before bed.

Self-hypnosis

Purposefully inducing a hypnotic state in oneself using certain techniques and methods. The inclination towards the method depends on the emotional, physical condition, personal characteristics, abilities for hypnosis.

The sphere of application is the unconscious.

Formation of goals,

Pre-hypnotic self-talk

Fixing an internal image and endowing it with the desired qualities,

Consolidation of new images and qualities with real actions in the post-hypnotic period.

Conditions for the effectiveness of the method:

• lying in a dimly lit room (comfort),
• calm environment,
• complete muscle relaxation,
• detachment from everyday worries,
• bright dynamic presentation of the image,
• presentation of typical situations,
• reinforcement of verbal commands with formulas: “after resting, wake up.”

Thus, combat training allows a warrior to acquire military knowledge, develop his combat skills and abilities - the foundations of self-confidence, and psychological preparation equips him with the ability to maintain psychological readiness to immediate military action.

ratings, average:

Psychological counseling- it's relative new look psychological practice, which emerged as a separate field in the United States in the 50s from psychotherapy. As one of the types of help, psychological counseling arose in response to the needs of people who, without clinical disorders, were still looking for psychological help.

A psychologist consultant helps, first of all, people experiencing difficulties in everyday life, activities, communication, and relationships. Psychological counseling is a set of procedures that are aimed at helping a person solve problems and make decisions, as well as improve personal and interpersonal relationships.

The main goal of psychological counseling is to help the client understand what is happening in his life space and meaningfully achieve his goal based on conscious choice in resolving problems of an emotional and interpersonal nature.

A psychologist consultant helps a person make choices and act at his own discretion, learn new behavior, promotes personal development, while focusing on the responsibility of the client and implying that an independent and independent person makes his own decisions. IN psychological counseling the psychologist creates conditions that encourage the client’s volitional behavior.

Any person facing difficulties in interpersonal relationships can seek psychological advice.

Psychological counseling is a short-term process. On average, in psychological counseling, from one to six meetings are allocated to solve one problem.

The psychologist is less responsible for the client’s decision-making, since he is supposed to work with healthy people who only need a new vision of the situation and support in order to take the first step, and then the person goes on his own.

The main goals that psychological counseling sets itself:

Changing behavior so that a person can live a productive life;

Development of coping skills;

Development and strengthening of the ability to make vital effective decisions;

Development of the ability to establish and maintain interpersonal relationships;

Assisting the client in realizing personal potential under conditions of objective limitations;

Correcting inappropriate behavior and teaching appropriate behavior;

Providing a favorable psychological climate, encouraging openness, spontaneity, and confidence of the client;

Elimination of the client’s inadequate, destructive outlook on life;

Assistance in understanding one’s capabilities and searching for factors that prevent the client from fully realizing the freedom of the client.

32. Methods of psychological self-help

Psychological self-help- this is a person’s concern for himself and his personal growth.

The most well-known types of self-help include:

1. self-observation

2. journaling

3. autobiography

4. relaxation

1. Introspection. The purpose of self-observation is to expand the area of ​​self-awareness. There are two questions that make self-observation very simple:

· what is happening to me at the moment?

· what would I like next?

Sometimes awareness itself is the cause of change. One of the ways of self-observation is to review the situation from the outside.

It is important that self-observation does not turn into obsessive “soul-searching” and self-control. In the first case, awareness is used to express what you have discovered in yourself, in the second, on the contrary, to hide it from others.

2. Psychological diary- this is a “place” in which a person can always work through an existing problem, realize his feelings or moods, comprehend the experience he has experienced, and come to some kind of solution. It is very important to write a journal for yourself. You can write whenever you need or want. There are no certain rules regarding what to write and what not to write in your diary. You should only be guided by your own feelings. Any strong experience can serve as a basis for turning to the diary. You can use a journal to explore your relationship with someone you don't like. Journal entries will give you a chance to review your day, reflect on a chance meeting with a friend, or understand the meaning of some fleeting event. Writing in a journal about yourself, your promises to yourself, your decisions and aspirations will help you remember yourself and your life better.

Re-reading your diary is important. Perhaps you will stumble upon a successful solution to a problem while analyzing your mistakes.

3. Autobiography. The essence of this method is to describe the story of your life, remembering all the main events and your attitude towards them. You can write an autobiography many times; you must mark the date of its writing, because in two descriptions of the same period, made in different times, sometimes they are chosen and various events, and the same relationship can look completely different.

The main goal of autobiographical stories is to gain the ability to deal with one's past and the ability to live in the present. Those. separate the present from the past, get rid of its influence.

4. Relaxation. In the modern understanding, a person is a unity of three components - mind, feelings and body. If you carefully observe yourself, you will notice that any of your emotions or thoughts finds its expression in the movement of muscles - major or microscopic. Experiences are reflected in the way people move, breathe, control their muscles, and the diseases they suffer from.

But the connection between experiences and bodily sensations is useful because, vice versa, feelings can be influenced through muscles. Attention to breathing plays an important role in relaxation, since breathing is a system that ensures energy exchange in our body. Relaxation involves relaxing the muscles of the body. It can be carried out separately, can be used as a preliminary procedure before personal exercises, or can be carried out in the form of the exercises themselves.

5. Working with dreams. For many people, sleep is just rest, and a dream is an unusual addition to it, a strange quirk of a brain tired during the day. Many neuroscientific studies conducted on the brain during sleep show that dreams are necessary for the normal functioning of the body. It turns out that all people see dreams, but not everyone remembers them. As S. Kardash writes, “any search activity of a person is reflected in dreams. The more complex the situation a person is in, the more more dreams he is dreaming."

Key words: stressful psychosomatic conditions; methods of self-regulation, relaxation and breathing.

Annotation. The article presents psychocorrective methods for relieving negative post-stress states, restoring performance, concentration, emotional and muscle tension, applicable in emergency psychological care.

Relevance. World economic crisis, the presence of political and interethnic conflicts, the spread of terrorism and environmental disasters indicate the need for research aimed at developing methods of assistance in emergency situations. Proper use of the subject’s own psychological resources can allow not only to overcome a crisis situation, but also to provide assistance to another affected person. Negative stressful conditions can be stopped after a crisis situation using self-help methods using altered states of consciousness (ASC). Despite the huge number of hypnosuggestion methods, today their spread is limited by organizational problems, low levels of education and population.

A retrospective analysis of scientific and scientific-methodological literature on psychological and psychophysical methods for correcting negative mental states allows us to identify the main mental states associated with self-regulation that arise in crisis situations.

The meaning of the formulated research problem is understood as the planned and predictable use of methods of self-regulation of the mental state of subjects in a crisis situation. The concept of conscious self-regulation suggests that the subject accepts the goal of self-help, which determines the direction of activity and responsibility for its result. A subject who resorts to self-help becomes an active, motivated subject overcoming a crisis.

In relation to a crisis situation, the subject is constantly faced with the situation of choosing different ways to implement his activity, depending on his goals, individual characteristics and conditions of the reality surrounding him. When using self-help methods in a crisis situation, the subject himself examines the situation, programs his activity, monitors and corrects the results.

In relation to a specific subject, regulatory processes must have individual specificity, which is determined both by individual psychological characteristics and by the characteristics of the crisis situation.

Consequently, the development and inclusion of conscious means and methods of self-regulation of mental state in the system of emergency psychological assistance is one of the promising areas of research in the problem of increasing the effectiveness of providing assistance to subjects of the educational environment. In this regard, there is a need to highlight methods of self-regulation of mental state when providing emergency psychological assistance.

Conditions. The basis of any self-help methods using ASCs aimed at removing emotional stress lie: the subject’s acceptance of a certain body position; relaxing breathing exercises; cognitive changes (for example, diverting thoughts from any external and internal influences that may cause mental tension); concentration on creating appropriate calming images; the use of self-hypnosis and self-orders; formation of the ability to distinguish between different degrees of muscle tension and relaxation.

Methods. With the help of hypnosuggestive methods that initiate relaxation of the muscular system, muscle clamps are removed and canalized negative emotions, performance is restored, the feeling of fatigue, emotional and muscle tension is relieved, the internal picture of reality and the image of “I” are restored, confidence in own strength etc.

Any self-help using ASC implies a certain sequence of steps, which is necessary to mark the beginning and end correctional work. For example, the subject is asked to: take a comfortable, symmetrical, comfortable pose; achieve a comfortable breathing rhythm; take a deep breath at the beginning of the exercise and after its completion; place your hands on the armrests of the chair or on your knees; close your eyes. The subject can develop his own ritual for entering the ASC.

There are classic poses that are applicable in this context: 1) the “driver on a droshky” pose - the subject is positioned closer to the edge of the chair, bent over, resting his elbows and forearms on his knees, his hands hanging down, his legs comfortably apart, his head lowered, his eyes may be closed or stay open; 2) “passive pose” (half-asleep position in a chair, reclining position in a chair) - the subject is located in a soft chair with a high back reclined, the head and back are comfortably in contact with the back of the chair, the arms are relaxed, they are on the armrests or hips, the shins are in relation to the hips are positioned at a slightly obtuse angle, so that the feet are in close contact with the floor, the legs are slightly apart; 3) lying position - a person lies on a horizontal surface, small bolsters are placed under the cervical spine and knee joints, arms along the body, slightly bent, palms down, legs extended and slightly spread with toes outward.

In order to master the relaxation technique, it is necessary, first of all, to learn how to correctly assume those body positions in which the greatest relaxation of all its muscles is achieved. The choice of these provisions is usually associated with the conditions of the crisis situation. To better master the technique of muscle relaxation, it is advisable to start the exercises from a lying position. In the position most convenient for relaxation, you should change the cognitive background - completely remove yourself from unpleasant and exciting thoughts (especially those related to the situation of trauma), the influence of external stimuli (noise, conversations, music, etc.).

Relaxing breathing exercises. Most self-help methods using ASC are combined with special breathing. This type of breathing helps to relax tense, spasmodic, depressed muscle groups and corrects the functioning of the cardiovascular system.

At the very beginning of the exercises, while in any of the listed positions, it is advisable to breathe shallowly full type breathing, using all respiratory muscles - the diaphragm, intercostal muscles, abdominal muscles, consistently filling the lower, middle and upper parts of the lungs and then clearing them in the reverse order.

Breathing in a circle. The subject needs to imagine (with eyes closed) that inhalation and exhalation is being done as if through the point between the eyebrows, and then breathe like this several times. In this case, you need to figuratively imagine that you inhale “along the spine” upward, and exhale “from the eyebrows to the navel.” Then it flows out slowly and silently inhale as if from thumb left leg up to the eyebrows and exhale for a long time from the eyebrows along the right side of the body to the toes right leg. It is recommended to breathe 8-10 times, and then pay attention to the exhalation and the state of muscle relaxation during exhalation and evoke a feeling of warmth that seems to flow through the hands (repeating self-hypnosis: “my hands are getting heavy,” “my legs are getting heavy,” “my my hands are getting warmer”, “my feet are getting warmer”).

Fetal respiration (ED) (abdominal breathing). The frequency of normal shallow breathing is 15-20 respiratory movements per 1 minute, and the frequency of ED with systematic regular exercise is gradually reduced to 4-6.

The subject assumes a comfortable, symmetrical position. Breathing deepens and slows down. You need to inhale slowly through your nose, lightly and smoothly. At the same time, the abdominal muscles relax, the stomach protrudes greatly. When the lungs are full air masses, begin to exhale lightly, slowly, deeply. At first, exhalation can be accompanied by slow pressure with your hands on the lower abdomen, drawing it in.

ED can also be combined with chest breathing, when inhalation from the stomach continues with inhalation from the lungs. At the same time, the chest expands, the intercostal spaces increase, the collarbones, shoulder blades, and lung tissue, including the apices of the lungs, are raised and filled with air masses. As you exhale, the chest consistently lowers, narrows, the intercostal spaces decrease, and the stomach is drawn in deeply. In case of dizziness, weakness, or palpitations, it is recommended to reduce the intensity of the ED exercise, but not completely abandon it.

Breathing on a count. When you need to calm down, inhale on the count of 1,2,3,4, then exhale on the count of 1, 2, 3, 4, then inhale on the count of 1, 2, 3, 4, 5, 1, 2, 3, 4 , 5 - exhale, and so the inhalation and exhalation are lengthened to 12. An artificial breath holding occurs, which involuntarily leads to a certain release of emotional stress. To raise your tone, inhalations and exhalations begin at 12 and gradually shorten them to 4. Breathing becomes more frequent, tension increases.

Holding your breath. To relieve acute nervous tension, take a deep breath and hold the breath for 20-30 seconds. The subsequent exhalation and subsequent repeated deep compensatory inhalation will help stabilize the condition.

Self-hypnosis. General calm will be facilitated by verbal formulas that the subject must pronounce to himself, connecting them with the creation of images and ideas. Example: “I am completely calm” - the subject recalls the feeling of pleasant peace that he previously experienced; “All my muscles are pleasantly relaxed for rest”; “My whole body is completely resting” - I remember a feeling of pleasant rest and relaxation (for example, at home in the bathroom, on the seashore under an awning, etc.). Next, you should concentrate on the muscles that relax and on the breathing procedures described above.

These formulas should produce a feeling of weight, warmth and relaxation in the major muscles of the body and can be applied in different sequences, taking into account individual characteristics subjects who master these sensations in different ways.

Breathing with self-hypnosis. In a comfortable and symmetrical position, calm down, relax as much as possible, even out your breathing, eyes closed. Take a deep, calm, rapid breath. On the subsequent deep, calm, slow exhalation, mentally say a short self-hypnosis - “I’m relieving tension from my head.” Again, take a deep, accelerated breath and slowly exhale deeply, while saying “relieving tension from my face.” Subsequently, continue breathing with the indicated characteristics of inhalation and exhalation. On each subsequent exhalation, sequentially mentally talk about releasing tension from the “arms,” “chest,” “back,” “stomach,” “perineum,” “legs,” and “everything else.”

Self-order. Due to the fact that the state of relaxation and neuropsychic peace are interdependent, to achieve it it is necessary to remove the actions of factors that contribute to an increase in the level of emotional disturbance and tension and use various calming influences. For example, a subject can control his own state with the help of self-orders such as: “I can!”, “Be patient!”, “I can stand it!” etc. The role of self-orders in a crisis situation (for example, natural disaster) is difficult to overestimate. Preliminary training of self-orders strengthens the volitional component of the personality, develops the ability to connect inner speech and action. Self-command becomes a trigger stimulus that triggers the required psychophysical state.

Despite the fact that self-order is a form of working with one’s own consciousness, in an altered state of consciousness, when the subject feels relaxation of the muscular system, when slipping into a trance state of consciousness occurs, the effect of self-order intensifies.

Visual images. Better relaxation is facilitated by specially selected verbal formulas (suggestions), which the subject pronounces, accompanying them with corresponding visual images of warmth and heaviness. It is recommended to first evoke a feeling of weight in the arms, and then in the legs (without dividing them into right and left). For example: “Hands are becoming pleasantly heavy”, “Hands are becoming more and more heavy as lead”, “The heaviness in the hands is increasing”, etc.

The same pattern is used to create a feeling of heaviness in the legs. One can imagine how hands and feet are filled with lead or dry sea sand is poured onto them. For those subjects who avoid the feeling of heaviness or internally resist it, we can recommend formulas such as: “The muscles are filled with energy, they become stronger, they become heavier, they are filled with strength,” etc.

The feeling of warmth in the limbs and torso, which accompanies a state of relaxation, can be caused using the following formulas: “I feel a pleasant warmth in my hands”, “The blood vessels of my hands have dilated”, “Hot blood warms my hands”, “My hands are getting warmer”, “ Warmth flows through your hands to your fingertips,” “Your hands have become hot.” Similarly, a feeling of warmth is caused in the legs and in different muscle groups of the body. To enhance the feeling of warmth, one should imagine, for example, that the subject is lying in a hot bath or on a sunny beach, directing a warm shower stream to different parts of the body, etc. Verbal formulations and figurative ideas about relaxation can relate not only to muscle groups of the body as a whole (face, arms, legs, etc.), but also to individual muscles, for example, forehead, eyes, mouth, biceps, feet, etc.

To enter the desired state, you need to try to create a state of peace, imagining soothing pictures of nature, artistic images and imaginary scenes. The subject either constructs an internal reality or is mentally transported to a situation in the past and “slides” into it.

Progressive muscle relaxation. In a crisis situation, the ability to quickly relax is an extremely important mechanism of self-regulation of the subject. Muscle relaxation is always combined with an altered state of consciousness. Often the subject is endowed with an outdated attitude that hypnosis is a dream. However, in the ASC it is possible to carry out cognitive work, age regression (to the situation of trauma) and progression (to the time when the crisis is resolved) and other psychocorrectional work that cannot be done in a dream.

Application technique. The subject is positioned in one of the above positions, eyes are closed, breathing is evened out and calms down. At the specialist’s command, the subject takes a deep short breath, and on the subsequent slow (2-2, 5-3 times longer than the inhalation) deep exhalation, the hypnologist says that tension is relieved from the head muscles. Then - again take a deep, short breath, followed by a deep, slow exhalation and relieve tension from the facial muscles. And with each subsequent exhalation, tension is relieved sequentially from top to bottom throughout the body. After the session, you are asked to open your eyes and give the opposite reaction out loud - report your feelings. The method is also used for prophylactic purposes - to prevent or reduce the severity of possible post-stress psychophysical disorders in the event of encountering emergency, stressful situations.

Conclusions

Thus, the self-help methods listed above in ASC will allow the subject of emergency psychological assistance (with proper training) to cope with a crisis situation. The self-help goal accepted by the subject will determine the direction of his activity and responsibility for its result, designating him as an active subject. Of course, we cannot say that the above methods can be applied completely. In this regard, a further task is identified, the solution of which will make it possible to differentiate subjects of emergency psychological assistance into groups. It is important to highlight the individual psychological characteristics and states of subjects exposed to extreme situations, as well as the characteristics of crisis situations, when the listed methods can be justified, timely and effective.

1. Sokolov E.Yu. Suggestive measures for post-stress disorders / E.Yu. Sokolov: materials of the all-Russian conference “Interaction of specialists in providing assistance for mental disorders.” - M., 2009. - P. 86-87.

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 high tempo work is accompanied by nervous tension, stress and decreased productivity. Understanding this, leaders big companies take measures to provide psychological relief to employees during the working day.

The corporate culture of Western companies provides opportunities for employees to relieve nervous tension in various ways: from a short walk around fresh air before 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, 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 stay Comfortable upholstered furniture (chairs, sofas) contributes.

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 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!

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. Is this what you want? 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, get an appointment with professional psychologist very good, but in our culture it is not a very common practice. After all, a lot of time is spent, and many people cannot afford it. Then create your 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 the silence of a 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 preliminary preparation is needed. 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. Not only will they relieve stress, but they are also useful in preventing 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.