Methods of self-regulation and psychological relief. Psychological relief page

Working with people, especially in the field of education, is a responsible and energy-consuming business. Many heads of preschool educational institutions are accustomed to working and living non-stop. Hyper-responsibility, perfectionism and the ability to work intensively over a long period of time set managers apart from the rest. Of course, such features help to quickly achieve goals, develop and improve work in kindergarten. But, unfortunately, often behind the success and effective work of a preschool institution is the poor health of the leader.

Daily routine, heavy loads, inspections by regulatory authorities, tight deadlines - all this causes stress in the human body. For some it appears instantly, for others it can accumulate over months. In any case, an eventful life requires physical, psychological and emotional relief from us. To feel great at any time, you need to be able to get rid of accumulated negativity. If you learn to restore your strength on your own and find your own sources of energy and inspiration, then any troubles will be perceived as elementary problems that need to be solved.

You can love your job with all your heart and spend all your free time immersed in management and teaching tasks. But one day you will feel a sharp loss of strength, indifference and reluctance to do anything if you don’t rest. Of course, there are many ways of emotional relief, including medication. But this is an extreme case, when stress already has a destructive effect on the body. Then, undoubtedly, going to a specialist will be very useful. However, it is better to prevent the problem by taking care in advance of options for unloading your nervous system.

10 best ways to relax psychologically

1. Psychosomatic relaxation

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

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

2. Physical unloading

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

3. Change of scenery

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

4. Unity with nature

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

5. Spiritual communication or loneliness

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

6. Audiovisual unloading

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

7. Floating

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

8. Break the cup

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

9. Write a letter

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

10. Positive thinking

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

There are many more interesting and useful ways of emotional and psychological relief. In the second part, you will learn how to quickly cope with stress right in the workplace? In addition, we will tell you about some secret techniques that real wizards use. Read the continuation on our blog very soon.

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

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

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

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

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

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

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

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

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

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

The main causes of bad mood and stress are:

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

1. change in environmental conditions;

2. increased noise level, especially in urban environments;

3. deterioration of the environmental situation;

4. increased level of electromagnetic waves;

5. unnatural color setting, especially in urban environments;

6. unnatural nutrition;

7. medicines;

8. sedentary lifestyle;

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

10. smoking;

11. drug addiction;

12. substance abuse;

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

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

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

Stressful situations should be avoided by workers whose professions involve driving a car, tractor, operating cranes, etc. professions that require attention and making quick decisions.

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

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

Read books;

Try to communicate more;

Get some pets;

Grow plants;

Play games.

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

A good mood can be restored by viewing photographs and videos with images of nature. This is a fairly effective way.

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

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

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

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

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

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

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

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

Your body should be relaxed.

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

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

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

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

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

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

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

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

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

Some antidepressants have the opposite effect - uncontrollable mental agitation.

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

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

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

Tense situations in our lives are common and everyday occurrences. Unconsciously (without thinking) people relieve stress by smoking a cigarette, having a drink with a friend, hanging out on social networks, eating something sweet, etc. Sometimes they do this consciously and purposefully - they run, swim, dance, create, communicate.

This is the body’s natural need to relieve tension and return to a balanced state. Not all actions taken for this purpose turn out to be useful. Based on how they affect human health, we will conditionally divide them into two groups - destructive and environmentally friendly.

TO destructive We will include those that, despite the fact that they help to relax, are ultimately harmful, since they destroy a person both physically and psychologically. These are the well-known alcohol, smoking, taking drugs or medications, hanging out on the computer, eating, craving for risky, extreme situations, and gambling. These actions distract and relieve tension. , but short-term. In addition, each time to achieve the desired effect, it is necessary to increase the amount of time taken and eaten or spent. At the same time, quality of life and family relationships deteriorate, personality is destroyed.
Environmental friendliness means caring for nature, of which man himself is a part. Based on the definition, environmentally friendly can be considered those methods that, both in the short and long term, will be useful for preserving the health and integrity of a person. Sports, creativity, hobbies, humor, communication with friends, nature, animals. SPA treatments, massage. Watching entertainment programs and visiting the theater, reading. Communication with God.

In the modern world, we observe that people are more psychologically loaded and need, first of all, psychological relief.

What helps you unwind psychologically?

These are the environmentally friendly ways to relieve stress listed above, as well as a change in activity, environment, any changes, such as a new hairstyle, a new style of clothing, if not repairs, then at least rearrangements.

And also psychological cleaning. This is working with a psychologist or psychotherapist, and high-quality study of your emotional state, getting rid of unnecessary psychological burden in the form of feelings of resentment, anger and irritation, guilt, self-pity, etc.

People choose different ways to relieve stress, and this depends on their age, cultural traditions, individual characteristics (for example, temperament), as well as their personal background.

I’ll show you with an example how early events in our lives influence our current emotional state. A year and a half ago, a woman approached me. She felt an internal imbalance, but could not understand exactly what was happening to her. In the process of work, we found out that she reacts very sharply, to the point of tears, to what is happening in the country.

What causes your tears, what feeling?

Feeling of injustice.

Have you experienced it before?

Yes.

When?

When I was in school.

The woman went on to say that her class teacher loved and encouraged students who sucked up and told her class secrets, and did not like those who showed independence, and that was my client. Adolescence is characterized by a heightened sense of justice, and reactions to situations where adolescents perceive injustice are painful.

We worked through this situation that was once traumatic, but still remained in the unconscious, after which the woman felt freer and lighter. After some time (2 weeks), she said that she continued to feel well, and her reaction to what was happening in the country became calmer. In addition, she took a new look at her relationships with relatives.

The older a person gets, the more unresolved problems and conflicts he accumulates and the less the once-working methods of relieving stress, published advice, etc. help him feel good, and if they do help, it’s not for long. One client told me that she wakes up every morning and feels exhausted; with the help of yoga, she tunes herself in and puts herself in a certain working state. The next morning - the same thing. Feels broken again, and gets into shape again. In her case, we found and worked through an internal conflict that was not realized and did not lie on the surface, after which the morning weakness went away.

If we take into account that today’s negative reactions and emotional experiences of a person are the result of long-standing mental trauma, then it becomes clear why not all methods and advice are effective and do not help to effectively relieve stress and recover.

You can paraphrase a well-known thought and say, wherever you go, whatever you do, no matter who you build relationships with, you take yourself with you everywhere, as well as your traumas, conflicts or unfinished relationships. It is important to realize them, work through them, complete them, and thereby move to a deeper level of understanding of what is happening around and in oneself.

You will get a lot of positivity, motivation and euphoria at the legendary live training by Itzhak Pintosevich “™”! Come and reboot your life!