How to relieve nervous, emotional, muscle tension? How to relieve tension pain? Ways to relieve emotional stress.

The frantic pace of life, the rapid development of new technologies, an unstable social situation, family problems - all this often causes modern man nervous tension, emotional disorders, fits of anger, etc. If you do not do anything about it, then, as you know, it will not end well. In addition to being mentally ill, a person will also develop physical health problems. Obesity, diabetes, various tumors, up to malignant - all this can be the result of nervous tension, stress. In order not to launch this complex and dangerous mechanism, a person must prevent this from happening. Therefore, today we will consider how to relieve stress and what methods can be used at the same time.

Emotional stress

This state, as the name suggests, comes from the accumulation of negative feelings. Emotional stress can often be caused by the following situations:

If a person is offended, naughty, and it is hard for him to go through it.

If a person was reprimanded, and it keeps her in suspense.

If a person is overwhelmed with negative emotions, but he cannot throw them out because of his hidden complexes or other circumstances.

Ways to overcome emotional stress

1. You shouldn't keep everything to yourself. There are problems that a person can emotionally endure on their own. And there are situations that can lead to depression, frustration in the family and at work. The best way how to relieve emotional stress - to speak out. You can have a conversation with your friend, loved one, a psychologist.
2. You don't have to try to control everything and everyone. Unfortunately, people who are trying to teach their relatives and colleagues, to remake them for themselves, are most susceptible to emotional stress. However, people need to be accepted as they are. After all, a person will not be able to build absolutely everyone for himself. And if he accepts people as they are, then this will help maintain emotional calm and complacency.
3. Constant self-improvement. Sometimes it happens that a person seems to have everything: favorite job, family, friends. But all the same, the heart is heavy, irritated. How to relieve emotional stress in this case? Here it is worth considering: maybe a person lacks development? It is necessary to constantly set goals and improve, no matter if it concerns raising children, profession or hobby.

Muscle tension: symptoms and causes

Signs:

Aching, oppressive, itching pain.

Inability to complete arm movements or head turns.

Headaches that may get worse, better, or persistent.

The reasons for the appearance of muscle tension:

Osteochondrosis.

Injuries and bruises of the spine.

Incorrectly chosen sitting posture.

Emotional stress.

Preventing damage to muscle heat: methods

There are several ways to relieve myotic tension.

1. Massage... You can do it yourself or involve a specialist in this. Knowing how to relieve stress pains, a person will not risk their health, learn to monitor it and correct their mistakes in time.
2. Thermal impact... Taking a bath with essential oils or sea ​​salt, rest under a warm blanket in winter - all this will help relieve a person of unpleasant sensations, improve his mood.
3. Change of environment. Very often, stress is the cause of tension in various muscle groups. To prevent this condition, you need to indulge yourself, broaden your horizons, arrange small holidays, get rid of complexes, old grievances.
4. Physical training. Even the simplest of them will help to properly stretch, relax muscles, and soothe pain. By the way, exercise helps to prevent pinching of blood vessels and nerves. Such exercises will help a person cope with his problem, and soon he himself will advise people how to relieve muscle tension through training.
5. Correct organization of space. Everyday items such as comfortable furniture, pillows, additional accessories for mobile phone- all this not only makes life easier, but also helps to forget about muscle tension.
6. Health monitoring. You can not start the disease, you should see a doctor in time.
7. Breathing exercises. A person who has muscle tension must learn to breathe correctly. Indeed, thanks to this, all muscles and internal organs are enriched with oxygen.
8. Applying funds from a pharmacy. Fortunately, modern pharmacology nowadays offers a wide range of different medications that relieve muscle tension. The main thing is to find the right tool that you can resort to if necessary. And this should be done after consulting a specialist who can advise a medication that is suitable for this or that patient.

Relieving tension from the head

Massage is an old, but at the same time, a proven method of healing from a bad state of prolonged nervous anticipation. It is very useful for mental and emotional stress. It relieves pain, relaxes muscles and normalizes blood circulation in the part of the human body where the brain is located. How to relieve tension in the head so that the effect is immediate and lasting? To do this, massage should be performed correctly.

1. It is not necessary to involve a specialist to influence the patient. A person may well relieve stress in his head himself. He should sit down or lie down comfortably.
2. It is advisable to dim or completely turn off the light in the room. After all, a bright lamp can increase the tension in the head.
3. Now you can start performing self-massage: first, the back surface of the ears is kneaded, using the fingertips. The person should slowly perform circular movements.
4. Then you should define the hands on both sides of the head and press lightly on it. You can move forward and backward, slide up and down 2 centimeters. You should try to move your head, not your fingers.
5. How to relieve tension in the head if one area on this organ is very haunted? In this case, you can apply the acupressure technique. You need to pinch the skin in the area that hurts, between the large and forefinger and squeeze it for 5 seconds and then release it. Then you should loosen your hands for 10 seconds, but your fingers do not need to be removed from there. You can do this exercise for 10 minutes or more, until a feeling of relaxation comes. This is how you can relieve tension with your hand.

Signs of nervous tension

1. A person becomes indifferent, inactive, loses interest in life.

2. There is stiffness, awkwardness.

3. The person is worried about insomnia.

4. There is overexcitation, irritation, aggression.

5. The person stops contacting other people.

With nervous tension in Everyday life every person faces. This can be caused by fatigue, problems in the family, at work, depression and other unpleasant situations.

How to protect yourself from such symptoms?

How to relieve nervous tension resulting from various factors: lack of sleep, problems at work, in family, relationships? You should use the following tips:

Walking is a great remedy for a state of complete impotence

How to relieve tension with exercise? Walking in the fresh air, jogging - all this can speed up, they will be reflected in the brain. As a result, the mood will rise, and the increased nervousness and irritation will pass.

It is very important to walk correctly: posture should always be straight, the stomach should be drawn in, the head should be raised, the shoulders should be dissolved. At the same time, the gait should be light. At first, you can walk quickly, then slow down.

People should abandon transport, replace it with walking (if possible).

Preparations for relieving nervous tension

If neither a change of scenery, nor playing sports, nor a pleasant pastime helps to relieve the irritated state of a person, then the doctor may prescribe medications. Currently, without a doctor's prescription, you can purchase such medicines that will help relieve stress quickly and effectively:

Capsules "Quattrex" are used for insomnia, to eliminate stress, get rid of anxiety and nervous state.

Tablets "Tenoten" - are used for psychosomatic problems, neuroses, stress. These pills are contraindicated in pregnant women and nursing mothers.

Tablets "Afobazol" - are a tranquilizer, they are used for anxiety sick.

Surely now few people will ask the question: "How to relieve stress and tension?" After all, everything is described in detail in this article. If various massages, change of scenery, relaxation, change of behavior do not help, then you can resort to drugs from the pharmacy. However, before purchasing this or that remedy, you need to consult with your doctor about possible application medicines.

Folk remedies

Although there should not be any difficulties with buying medicines from a pharmacy, it is better to get rid of negative moods with the help of herbal decoctions and teas. The following are suggested below effective methods how to relieve stress and tension with folk remedies.

- Hawthorn... One hundred grams of berries or 30 g of flowers of this plant must be poured with boiling water (300 ml), boiled for 15 minutes. Then insist for 2 hours and drink 100 ml three times a day.

- Valerian tincture. It is necessary to take 30 drops of this remedy 3 times a day.

- Melissa... This plant helps relieve nerve spasms, improve brain function. It can be used both in fresh, and dried. You can simply add to tea or prepare a decoction (1 per 200 ml of boiling water).

- Collecting herbs- Valerian roots, hop cones - 1 part each, mint leaves and motherwort herbs - 2 parts each. Pour twenty grams of a mixture of these plants with a glass of boiling water. When infused (within 1 hour), you should drink 1/3 tablespoon before meals three times a day.

Tension headache relief activities

Helping the eyes

Our eyes are one of the most important human organs, so they need to be protected, otherwise you can lose clarity of vision. How to relieve tension from the eyes, what should be done for this? By following the elementary rules, you can maintain your visual acuity and not let your eyes get very tired:

1. It is necessary to monitor the lighting, and it should be both local and general. If a person turns on in the evening only a desk lamp in the working area, then his eyes are constantly strained, which ultimately will lead to damage to vision.

2. In the summer, when walking, you need to wear sunglasses.

3. How to relieve eye strain, especially when you sit in front of the TV for a long time? Experts advise doing exercises every hour, taking a break.

4. When working at the computer, you should wear special protective goggles with a spray.

5. If a person feels that his eyes are too tired, you just need to wash cold water... In this case, the tension from the eyes should pass quickly enough.

6. Women must take off their makeup before going to bed.

7. A person should get enough sleep and then he will not need to know how to relieve stress from his eyes. After all, excellent healthy sleep works wonders.

Eye Charger

1. Performing circular rotations with the eyes, first clockwise, and then counterclockwise.
2. Keeping your head straight and motionless, you should look to the left, then to the right, up and down. Repeat the movement 15 times.
3. Blinking eyes quickly for 20 seconds.
4. Focusing attention. You should go to the window and fix your gaze at any point on the glass (for example, you can stick a candy wrapper from Then you need to carefully examine the image in the picture (5 seconds), and then sharply look into the distance, concentrating on a specific distant object in the window. This is an excellent exercise, which helps to relax the eye muscle.It is a good example of how to relieve tension from the eyes, and such an exercise will not only help relieve fatigue, but also prevent the organ of vision.
5. Classes in the dark: you need to thoroughly rub your palms together until you feel warm. Then fold the hands crosswise over the eyes, so that the fingers intersect in the "third eye". Zenits should be in the dark, however, palms should not press on them. Initially, flies, spots and stripes will appear before the eyes. The exercise should be performed until complete darkness falls. When performing this task, the eyes relax, rest.

All people know that movement relieves tension. Therefore, you cannot sit in front of a TV or monitor for a long time, engage in activities that require visual concentration for a long time. Between breaks in work, you should do exercises for the eyes: move, rotate them in different directions, blink, etc.

Internal stress: what is it?

The main thing to understand is that this condition is not a direct consequence of external circumstances. Internal stress is a habit, and it is acquired. Often, such a state in a person turns on when he learns something new. Then additional efforts are required for the head to finally start working intensively, which is simply unusual for many. When a person comprehends something new, he naturally makes mistakes that he does not want to make. From this, internal tension arises. It also appears when a person needs to complete a planned task, and not what he wants at one time or another. How to relieve internal stress and should it be relieved? This will be discussed below.

Solution

In fact, without effort, focus and effort, a person will have no future. And all these synonyms can be combined into one phrase - internal tension. Thus, you cannot do without it in any way. Low level internal stress is natural, familiar to any modern person.

But if this condition lasts a long time, then it can provoke the appearance of rapid fatigue, worries, which is harmful to health. If the inner tension has caused anxiety or fear, then it is already unhelpful. Then you need to take some action to alleviate your condition. How to relieve stress and tension in this case? You must follow these recommendations:

-Establish rest. You should take breaks at work, rest on time. A person should take time to sleep 8 hours a day.

- You need to learn to live effectively and actively, without stress. You should train yourself to take the situation lightly. You need to work with your fears.

- You should engage in physical pumping on a positive moral background. Various workouts, running, walking, sex - all this will be the solution to the problem.

From the article, you learned how to relieve stress of various etiologies: nervous, emotional and muscular. They found out that no one can help a person the way he himself can. A person must determine what caused this condition, analyze his behavior, daily routine and many other factors. Based on the results of their own research, the critics will know how to relieve their tension. If he does not succeed, then one should resort to the help of a specialist who will push the patient and tell him what he should do in order to restore normal emotional and

I am a teacher-educator educational institution sanatorium type GBOOU "Boarding School No. 68", St. Petersburg. In my work, I pay great attention to the issue of preserving and improving the health of my pupils. One of the most important points in my activity, I consider the timely removal of psycho-emotional stress, which, unfortunately, necessarily accompanies educational process v primary grades and can lead to neuroses and weakening of the immunity of children, which affects general condition children's health. Currently I am working on the problematic topic "Methods for relieving psycho-emotional stress (PEN) in primary school children."

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Ways to relieve psycho-emotional stress in students primary school

Educator: Kruchina S.A.

St. Petersburg

Introduction.

In accordance with the Law of the Russian Federation "On Education", the health of schoolchildren is one of the priority areas of state policy in the field of education. According to the Ministry of Health of Russia, only 14% of children are practically healthy, more than 50% have various functional deviations, 35-40% have chronic diseases. Intensification of the educational process in educational institutions leads to disharmonious physical development students (underweight, decreased functional indicators of cardiovascular, respiratory and muscular systems Out of a million relatively healthy children entering the first grade, after nine months, every fourth (250 thousand) children have deviations in functional state of cardio-vascular system... In Russia, only 10% of school graduates can be considered healthy. The most pronounced changes in the state of health of children and adolescents occur precisely at the stage schooling, which is especially clearly seen among students of general education institutions of a new type. In-depth study of subjects (an increased volume of educational load in conditions of a shortage of study time) causes significant psycho-emotional stress in these schoolchildren, while the duration of sleep, the volume of physical activity and the time spent in the fresh air are sharply reduced. All this in a complex reduces the general nonspecific resistance of a growing organism, leads to the formation of various functional disorders, accelerates the transition of such disorders into chronic diseases. It has been shown that among the factors shaping health, the share of the influence of the so-called "school" factors, including pedagogical, is 20%, while the influence medical support estimated at only 10-15%. Failure to comply with school sanitary and hygienic norms and recommendations, excessive workload, violations of the daily routine, stressful tactics of authoritarian pedagogy, inconsistency curricula and methods of age and functional capabilities of students contribute to the growth of disorders in the health status of schoolchildren. Therefore, a special place in the educational process is given to the use of health-saving technologies. Health-preserving technologies today mean a system of measures to protect and promote the health of students, taking into account the most important characteristics of the educational environment, among which the most significant are:

Environmental factors (environmental, economic, social, etc.);

School environment factors - qualitative assessment of school buildings, sanitary, medical, sports equipment and equipment, organization of the food system, taking into account the requirements of sanitary rules and norms, quantitative and qualitative characteristics of the school contingent;

Organization and forms of physical education and physical culture and health improvement work;

Organization of the educational process and workload regime;

Forms and methods of health-preserving activities of a general education institution;

Dynamics of current and chronic morbidity.

Such systems approach in the issue of preserving the health of schoolchildren, taking into account all the above factors, it is provided, first of all, by educational institutions of a sanatorium type, in which children with weakened health study. Health preservation in such schools is a priority direction of the educational and upbringing process. I am a teacher-educator of an educational institution of a sanatorium type GBOOU "Boarding School No. 68" in St. Petersburg. In my work, I pay great attention to the issue of preserving and improving the health of my pupils. One of the most important points in my work is the timely release of psycho-emotional stress, which, unfortunately, necessarily accompanies the educational process in primary grades and can lead to neuroses and weakening of the immunity of children, which affects the general state of children's health. Currently I am working on the problematic topic "Methods for relieving psycho-emotional stress (PES) in primary school children."

Purpose of the work: to determine the most affordable and effective ways to remove PEN in primary schoolchildren.

I had the following tasks:

1. Examine literary sources on this issue.
2. To give a definition to the concept of "psychoemotional stress of a person", to highlight the signs of PEN in children 7-8 years old.
3. Analyze the existing methods for removing PEN, develop criteria for assessing their effectiveness and availability.
4. Determine effectiveness different ways and the PEN removal technique in practice.

This work will be useful to all teachers and educators of primary schools, as well as parents with children aged 6-9 years.

1. Psycho-emotional stress as a mental phenomenon. Signs of PEN.

In science, psycho-emotional stress is considered as a mental phenomenon that is quite complex in structure, reflecting the interaction of a person with the living environment. Psychologists distinguish three degrees of psychoemotional stress. The state of active wakefulness (I degree of neuropsychic stress according to Nemchin) is characterized by the performance of voluntary actions that have no emotional value, against the background of a low level of motivation. In fact, this is a state of calmness, non-involvement in complex activities in order to achieve a goal. When studying subjects in this state, their characteristics do not differ from the usual background indicators. somatic systems and the mental sphere.

Psychoemotional stress (II degree of neuropsychic stress) appears when the level of motivation increases, a meaningful goal and essential information appear; the complexity and efficiency of the activity increases, but the person copes with the task. An example would be performing daily professional work under normal conditions. This condition in a number of classifications is called "operational stress" (Nayenko). In this state, the level of activation increases. nervous system, which is accompanied by an intensification of the hormonal system, an increase in the level of activity internal organs and systems (cardiovascular, respiratory, etc.). Significant positive shifts in mental activity are observed: the volume and stability of attention increases, the ability to concentrate on the task being performed increases, the distraction of attention decreases and the switchability of attention increases, the productivity of logical thinking increases, and an increase in cognitive activity in general is observed. In the psychomotor sphere, there is a decrease in the frequency and amplitude characteristics of tremor, an increase in the accuracy and speed of movements. Thus, the state of neuropsychic stress of the II degree (psychoemotional stress) is characterized by an increase in the quality and efficiency of activity.

A state of psychoemotional tension (or a state of neuropsychic tension III degree) appears when the situation becomes personally significant, with a sharp increase in motivation, an increase in the degree of responsibility (for example, the situation of an exam, public speaking, difficult surgery). In this condition, there is a sharp increase in the activity of hormonal systems, especially the adrenal glands, which is accompanied by significant shifts in the activity of internal organs and systems. V mental sphere there is a distraction of attention, difficulties in retrieving information from memory, the speed and accuracy of response decreases, and the efficiency of activity decreases. Appear various forms negative emotional response: excitement, anxiety, expectation of failure, failure. It is no coincidence that this state is also called the state of emotional stress, as opposed to the state of operational stress described above.

Psychoemotional stress appears when performing overwhelming work in conditions of threat to life or prestige, lack of information or time. With psychoemotional stress, there is a decrease in the body's resistance, somatovegetative shifts appear (an increase blood pressure) and experiences of somatic discomfort (pain in the heart, etc.). There is a disorganization of mental activity. Prolonged or repetitive stress leads to psychosomatic illnesses.

It is important for the teacher and educator not to miss the moment when the nervous tension of the 2nd degree (positive) turns into an undesirable 3rd degree, a state that already poses a danger to the unstable psyche of the child. Reliable reference points in this case may be the feelings of excessive joy, excitement, anger, fear, anxiety, sadness, guilt, confusion, shame, etc., manifested by children. The child's mood is an indicator of these feelings. A stable positive mood testifies to the successful adaptation of the child to the social and hygienic environment of the educational institution and his positive mental state. Frequent mood swings or persistent negative moods suggest otherwise.

In addition to depressed mood, researchers note a number of signs, indicating that the child is in a state of serious psycho-emotional stress:

1. Bad sleep. The child has difficulty falling asleep and sleeps very restlessly.

2. Fatigue of the child after the load, which recently was given to him very easily.

3. The pupil becomes unreasonably touchy, often cries for an insignificant reason, or, conversely, becomes too aggressive.

4. Absent-mindedness, forgetfulness, lack of self-confidence, lack of self-confidence, restless restlessness also speak of an uncomfortable psychological state. A child in this state is more likely to seek approval and support from adults, "clinging" to them.

5. The state of psychological stress can manifest itself in a previously unseen antics and stubbornness, fear of contacts, a desire for loneliness. The child ceases to participate in the games of his peers, at the same time, he has difficulties in maintaining discipline.

6. Sometimes the child is constantly chewing or sucking on something that was not noticed before. Sometimes he has a persistent loss of appetite.

7. Signs of the stressful state of the child are also hand tremors, shaking of the head, twitching of the shoulders, nocturnal and even daytime urinary incontinence that did not take place before.

8. Some children under prolonged stress start to lose weight, look emaciated, or, conversely, have symptoms of obesity.

9. Disorders of memory, difficulty of imagination, poor concentration of attention, loss of interest in everything that previously caused activity, also speak of a poor psychoemotional state.

All of the above signs can tell us that the child is under stress only if they have not been observed before. It should also be noted that not all of these signs can be clearly expressed. But one should worry even when only a few of them have appeared.

The presence of the above symptoms indicates the appearance of psychosomatic disorders, which are reflected in the well-being and behavior of the child. Ignoring them can not only lead to permanent health problems, but also affect the formation of personal qualities.

Psycho-emotional stress deprives the child of the state of joy that is natural for his age and leads to neuroses. With neurosis, the control of body functions worsens. Therefore, children not only become irritable and resentful, but often complain of headaches. In addition, they may have disturbances in the rhythm of cardiac activity, and an increase in blood pressure is often noted.

An adult, due to his life experience, as a rule, has the opportunity to choose how to respond to a stressful situation, but the degree of freedom of this choice is also limited by its characteristics. A child, on the other hand, does not always have the freedom of choice in reacting, moreover, due to the lack of sufficient life experience, even with freedom of action, his reaction is often inadequate to the situation.

The experiences of children and the consequences of stress have been described by many authors: Yu. A. Aleksandrovsky, F.B. Berezin, F. Ye. Vasilyuk, E. N. Ignatova, L. V. Kulikov, L. A. Kitaev-Smyk, and others. Their work will help a practical psychologist to professionally differentiate the signs of a stressful state of children.

Children in an educational setting can be stressful:

Irrational mode of life,
- lack of freedom of movement,
- lack of stay in the fresh air,
- inappropriate nutrition and poor organization,
- improper organization of children's sleep and rest,
- the authoritarian style of communication with children of adults in the absence of attention and care to them,
- unjustified restriction of the freedom of children,
- intellectual and physical overload,
- geomagnetic unfavorable days and bad weather conditions, as well as other factors associated with various problems of the family and relationships with peers.

1. The main means of prevention and correction of psychoemotional stress in children.

Taking into account the mental state of the child is one of the most pressing problems of modern educational practice, which is designed to ensure the physical and mental health of the younger generation. It requires not only a professional assessment of the mental state of the child, but also the creation of appropriate conditions for the protection and hygiene of his nervous system during his stay in a school institution.

There are many guidelines for relieving stressful conditions. For example, Yu. S. Nikolaev and EI Nilov recommend responding to an unpleasant situation with a smile and a joke. Psychiatrist V. Levy suggested choosing an ideal hero with a cheerful and kind character. I myself used this method to establish contact with patients.

Scientists have long proven that physical activity is the best way to relieve nervous tension. N.P.Bekhtereva, for example, recommended using movements as a counterbalance to negative emotions. The famous Russian physiologist I.P. Pavlov said that any physical activity gives muscular joy, creating a stable mood.

In recent years, more and more importance in the prevention of stress is given to teaching a person to psycho-self-regulation of the state. Research confirms that children learn autogenic training much faster and more effectively than adults. This is primarily due to the fact that children have a vivid imagination, which helps them quickly and easily enter the desired image. Many psychotherapists also use the relaxing properties of music.

Currently, a lot of various methods and health-preserving technologies have been developed to relieve psycho-emotional stress. These are physical culture minutes, self-massage, auto-training, finger games, energy exercises, various psychological techniques, kinesiological exercises (aimed at synchronizing the work of the right and left hemispheres of the brain). Psychologists widely use in their practice to remove PEN elements of breathing exercises, vocal therapy, music therapy, smile therapy. My task was to analyze the existing methods for removing PEN and evaluate their effectiveness in practice. In my practice, there was an experience of using different techniques with children of primary school age. I have been practicing many techniques for a long time, there are techniques that I am just mastering. Currently I work in the second grade with 7-8 year olds. Working on the topic of this project, I have selected for myself the most effective and easy-to-use, something that every teacher or educator can use in their work. The main criteria for my choice were:

• the focus of the technique on relaxing the body and relieving muscle clamps;
• creating a positive emotional mood, a state of calm joy and self-confidence;
• the correspondence of the method to the psychophysiological characteristics of primary school age, namely, children's age - 7-8 years.

Since strong emotions cause muscle tension in the body, exercise is the best way to relieve nervous tension. Therefore, I consider it expedient to use, first of all, methods that imply the child's physical activity. These are "Self-massage in a playful way", physical education, finger gymnastics, energy exercises. Here are some examples of the most effective techniques.

Self-massage.

It is known that massage improves blood and lymph circulation, relieves muscle hypertonicity, and also reduces the production of cortisol (stress hormone), which as a result contributes to the appearance of Have a good mood... Thus, massage is a good way to normalize the psycho-emotional state of schoolchildren. It is important at primary school age to carry out massage in a playful way. For example, children can massage themselves to light music. auricles or, getting up in the train, pat each other lightly on the back. With great pleasure the children make themselves a self-massage to the song "The giraffe has spots."

The giraffe has spots, spots, spots, specks everywhere.
The giraffe has spots, spots, spots, specks everywhere.
We clap our palms all over the body.

Elephants have folds, folds, folds, folds everywhere.
Elephants have folds, folds, folds, folds everywhere.
We pinch ourselves, as if collecting folds.
On the forehead, ears, neck, elbows,
On noses, stomachs, knees and socks.
With both index fingers, touch the corresponding parts of the body.
Kittens have fur, fur, fur, fur everywhere.
Kittens have fur, fur, fur, fur everywhere.
We stroke ourselves, as if smoothing the fur
On the forehead, ears, neck, elbows,
On noses, stomachs, knees and socks.
With both index fingers, touch the corresponding parts of the body.
The exercise is always accompanied by smiles, the children relax. Since many muscles and receptors in the skin are involved, relaxation of the whole body is achieved.

Finger gymnastics.

Finger gymnastics gives the child the opportunity to feel the joy of bodily contact, to feel his fingers, palm, elbow, shoulder; to become aware of oneself in the system of bodily coordinates. This develops the child's self-confidence and prevents the possibility of various neuroses developing in the future.

"Butterfly"
Butterfly-box,
Fly away under the cloud.
There are your kids
On a birch branch.We cross the wrists of both hands and press the palms with the backs against each other, fingers are straight - the "butterfly" is sitting; palms straight and tense, fingers do not bend; with a light but sharp movement of the hands in the wrists, we imitate the flight of a butterfly.

"Autumn".

Scattered autumn leaves	We perform wavy movements with our palms.
I painted them with a brush.	We perform smooth strokes of the palms up and down.
We will go to the autumn park	We "walk" with the middle and forefingers of both hands.
We will collect the leaves in bouquets.	We cross our hands, fingers are open.
Wedge leaf, aspen leaf, Oak leaf, mountain ash leaf, Poplar leaf	Bend the fingers alternately, starting with the thumb, on both hands simultaneously on each sheet.
He jumped down onto the path.	We clap our hands loudly.

"Kittens".

It is important to carry out finger gymnastics slowly, to pronounce the words in a calm soft voice, without causing excessive excitement in the children.

Physical education.

Physical education is periodically used by all teachers. For younger schoolchildren, funny physical exercises in poetic form are most often used.

One - rise, stretch,
Two - bend, bend,
Three - clap, three claps,
Head three nods.
Four - arms wider
Five - wave your hands,
Six - sit quietly in place ...

Cha, cha, cha (3 claps on the thighs)
The stove is very hot (4 jumps on two legs)
Chi, chi, chi (3 claps over your head)
Oven bakes rolls (4 squats)

It is important to remember: physical education aimed at relieving psycho-emotional stress should include movements that relax muscles - stretching, stretching, alternating tension and relaxation. Quiet exercises are often needed when the child must focus on his feelings. For example:

• Stretch your arms in different directions. At first - as if you want to get something. You can "pick apples from the branches" without leaving the place. Now do the repulsive motion. First, stretch your arms forward and stretch the area between your shoulder blades, while arching your chest. It's the same in other directions.
• Stretch your neck muscles - just lower your head and wiggle a little from side to side. Then tilt your neck alternately to one and the other shoulder, while not lifting them.
• Standing straight, stretch your arms up, place your feet shoulder-width apart. Sway in the wind as if you were a flexible willow, stretching the sides of your body.

And with strong neuropsychic stress, I suggest the child to perform 10-20 squats or 15-20 jumps on the spot. This allows you to throw energy outward and thus relieve the tension that has arisen.

Energy exercises.These are exercises for restoring the inner soul-energy balance of a person, harmonizing all energy within one's energy structure. They help to get rid of all kinds of "energy waste", preventing its accumulation and the emergence of conditions for imbalance in the energy field. I use energy exercises that are appropriate for primary school children. After such energetic minutes, children become noticeably more cheerful and cheerful, lethargy and fatigue disappear.

1. Claps in pairs.
2. Standing, shook their hands, threw off negative feelings, looked out the window - what a nice weather! They smiled at each other and sat down.
3. We rubbed our palms, made a ball, threw it out, brushed the dust off our palms.
4. They raised their hands with open palms up, took the warmth from the sun, covered their face with their hands (eyes closed), became energetic, strong.
5. They stretched, the bones crackled, exhaled sharply Fuf! What a day!
6. Leaf fall. We catch imaginary leaves, maybe on ourselves, on top of each other. Gave a "bouquet" to a neighbor.
7. Getting ready to enter the ring. We knead the muscles. We beat an imaginary opponent. You were hit, sat down, you are knocked out!
8. They saw a flying saucer, blinked in surprise, shook their head. Wow!
9. They put their hands to their hearts, opened them, blew on their palms, gave warmth and love to the whole world.
10. We show with gestures: a lot of gifts! big belly! Hooray! All perfectly! Very thin! It can't be! Etc.

Exercise "Fly".
Purpose: relieve tension from the facial muscles.
Sit comfortably with your hands on your knees, shoulders and head down, eyes closed. Imagine a fly trying to land on your face. She sits first on her nose, then on her mouth, then on her forehead, then on her eyes. Your task, without opening your eyes, is to drive away the annoying insect.
Exercise "Lemon".

Sit comfortably: hands freely on your knees (palms up), shoulders and head down, eyes closed. Imagine in your mind what you have in right hand there is a lemon. Begin to squeeze it slowly until you feel that you have “squeezed out” all the juice. Relax. Remember your feelings. Now imagine that the lemon is in your left hand. Repeat the exercise. Relax again and remember how you feel. Then do the exercise with both hands at the same time. Relax. Enjoy a state of peace.
Exercise "Icicle" ("Ice Cream"),
Purpose: to manage the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up. Imagine that you are an icicle or ice cream. Tighten all the muscles in your body. Remember these feelings. Freeze in this position for 1-2 minutes. Then imagine that under the influence of the sun's heat you begin to slowly melt, gradually relaxing the hands, then the muscles of the shoulders, neck, trunk, legs, etc. Remember the sensations in a state of relaxation. Do the exercise until you reach an optimal psycho-emotional state. This exercise can be done while lying on the floor.
Exercise "Balloon".
Purpose: to manage the state of muscle tension and relaxation.
Stand up, close your eyes, raise your hands up, take a breath. Imagine that you are big balloon filled with air. Stand in this position for 1-2 minutes, straining all the muscles in the body. Then imagine that a small hole appears in the ball. Slowly begin to release air while relaxing the muscles in your body: your hands, then your shoulders, neck, core, legs, etc.

These exercises are performed with children until an optimal psycho-emotional state is achieved.

A special place in health-saving educational technologies is held by music therapy ... The influence of music on a child's health has not yet been fully studied, but it is undoubted that it contributes to the correction of psychophysical health, helps to harmonize the state of schoolchildren: relieve stress, fatigue, increase emotional tone, correct deviations in personal development the child and his psycho-emotional state. Distinguish between active (motor improvisation for a verbal commentary corresponding to the nature of the music) and passive (listening to stimulating, soothing or stabilizing music specifically or as a background) forms of music therapy. Listening to correctly selected music with the performance of psycho-gymnastic etudes increases the immunity of children, relieves tension and irritability, headache and muscle pain, restores calm breathing. Music therapy is used for communication problems, fears, as well as for various psychological illnesses. Great attention is paid to the selection of the necessary melodies and sounds, with the help of which you can have a positive effect on the child's body. This contributes to overall health improvement, improved well-being, mood elevation, and increased efficiency.

To relax, relieve emotional and physical stress it is necessary to take advantage of the beneficial influence of melodic classical and modern relaxing music, filled with the sounds of nature (rustling of leaves, the voices of birds, chirping of insects, the sound of sea waves and the cry of dolphins, the murmur of a brook). Children on a subconscious level calm down, relax.

In my practice, I use music therapy when conducting minutes of silence ... I use this technique when I notice that children are overly excited, signs of fatigue and tension are noticeable. A minute of silence is a moment of relaxation, when a child can, as it were, be alone with himself, listen to his feelings, become aware of his feelings. It is important to pay attention to the breathing of children, it should be deep and slow. To tune in to the exercise, I invite the children to take a deep breath and slowly blow out an imaginary candle in their palm. Let me give you an example of a moment of silence.

Children perform actions according to the meaning of the text, which is spoken by the teacher.

We are happy, we are happy!

We have been laughing since the morning.

But now the moment has come

It's time to be serious.

Eyes closed, handles folded,

The heads were lowered, the mouth was closed.

And they were quiet for a minute

So as not to hear even a joke

So as not to see anyone, but

And only one myself!

The cilia descend ...

Eyes are closing ...

We are resting calmly ...(twice).

We fall asleep magically ...

Breathing easily ... evenly ... deeply ...

Our hands are resting ...

They rest, fall asleep ...(twice).

The neck is not tense ...

The lips are slightly parted ...

Everything relaxes wonderfully ...(twice).

Breathes easily ... evenly ... deeply.

A recording of a piece of music for relaxation sounds. (For example, "Nocturne in G Minor" by F Chopin).Today I invite you to take a trip to a beautiful island called "The Island of Kindness and Compassion" (pause). Imagine a beautiful, green island with waves lapping around it warm sea(pause). Boys and girls live on this island. Boys are strong and courageous, and girls are gentle and affectionate (pause). They are very friendly and funny guys. All boys and girls are good together. They know how to be friends and never quarrel (pause). All boys and girls are happy and good together. They smile at the sun and hold each other's hands. They are real friends because they are kind and helpful (pause). You can open your eyes and stretch sweetly. Well done!

This method is very effective, since its application allows you to achieve deep relaxation on the physical, mental and emotional levels.

I believe that the methods and techniques I have presented aimed at correcting PEN are the most effective and meet the requirements of the modern school.

Conclusion.

This work describes psychoemotional stress as a mental phenomenon, identifies the signs of PEN in children of primary school age, shows how a strong PEN in younger schoolchildren affects the child's mental health and well-being in general. There is no doubt that strong nervous tension, repetitive stress adversely affect children's health and the teacher-educator should do everything possible to prevent the occurrence of stress factors, to prevent mental stress and anxiety in their pupils. The task of the educator is to notice in time the signs of PEN both in an individual child and in a group of children or even the entire children's collective and in a timely manner to apply the most appropriate techniques, methods that help to eliminate the tension that has arisen and stabilize the psycho-emotional state of their wards. Undoubtedly, in difficult situations, he should seek help from the psychological service of an educational institution, the child should be provided with qualified help from a professional psychologist.

I would like to note that when choosing one or another method of response, the teacher should be guided by the following:

1. All the techniques and techniques used should be aimed not only at relieving emotional, but also muscle tension, since modern science has proven a close relationship between emotions and the human body;
2. The teacher's actions should contribute to the formation of students' attitude towards a positive, value-based attitude towards themselves as a person.

Only if these two conditions are met, the teacher's work will be effective, will bring the expected results and will meet modern educational requirements in solving the problem of health preservation of the younger generation.

The use of the methods given in the work will make it possible to optimize psychological and pedagogical activities for the prevention of unhealthy mental states students, which has a beneficial effect on mental health and development, on learning activities and the behavior of schoolchildren in general.

List of used literature.

1. Alyamovskaya V.G., Petrova S.N. "Prevention of psychoemotional stress in preschool children." Book practical psychologist... // - M .: OOO "Scriptorium Publishing House 2000", 2002.
2. Arutyunov M.Z. Emotions and body. [Electronic resource]. - http://fassbar.ru/massazh/psixoemocionalnoe-napryazhenie.html
3. E.V. Burmistrova Psychological help in crisis situations (prevention of crisis situations in the educational environment): Methodological recommendations for specialists in the education system. - M .: MGPPU, 2006.
4. Gorina G. Pull-pull. Hands activation. // Student health. - 2011. - No. 5
5. Zhukova I.B. Music therapy in kindergarten and at home. / [Electronic resource]. - http://sad-215.ru/index.php/
6. Signs of psycho-emotional stress. [Electronic resource] // Knowledge of the foundations of the Orthodox faith. Forum "Faith". -
7. Dictionary of the Practical Psychologist. // Comp. S.Yu. Golovin. - Minsk: Harvest, M .: AST Publishing House, 2001.
8. The state of health of schoolchildren and tendencies of its change. [Electronic resource] // Website MBOU gymnasium №3 Proletarsk Rostov region.-http://gimn3prol.narod.ru/health/health_ of_schoolchildren.html
9. Sugrobova G.A. Comparative evaluation different methods(music therapy and kinesiology) reduction of psychoemotional stress in younger schoolchildren. // Bulletin of the State Pedagogical University. V, G, Belinsky, No. 9, 2007.
10. Physical education is an element of a modern lesson. Papush O.A. Tsybulskaya T.D. GBOU SOSH №47 named after D. S. Likhacheva 2012 [Electronic resource]

Emotional stress is a set of emotional experiences that reduce the emotional background and motivational sphere of the individual. The state of emotional stress is accompanied by a feeling of helplessness of a person in front of life circumstances, his own uselessness, a feeling of loss of the meaning of life or the purpose of activity. The work is carried out formally, interest in others is supported by social demands, apathy gradually begins to fill all areas of life. In the affective sphere, there is irritation, suspicion and nervousness, various personal accentuations can be activated. The feeling of causeless anxiety and anxiety increases.

Fatigue increases, which does not go away either after rest or after a night's sleep, but increases even with minimal physical exertion. Appetite may disappear, insomnia may occur, and a desire to take off and relax with the help of alcoholic and narcotic substances may appear. When using various stimulants (even coffee), their effect is not pronounced, and sometimes the opposite.

Usually, this state is caused by the long-term suppression of negative feelings or problems, but when a person is faced with such, the adjustment may be quite serious. In many cases, prolonged nervous tension leads to the development of stress, with all the ensuing consequences. If we ignore this symptomatology, then various ones develop, the therapy of which also includes drug correction of the condition.

The human psyche is designed in such a way that it is in a normal state only in constant improvement. During long periods of stability, emotional tension begins, accumulates, which is associated not so much with the external situation and the conservation of emotions, but with irritation from the lack of movement.

Causes of emotional stress

The state of emotional stress in most cases is caused by a person's inability to express their emotional and sensory experiences. This is usually about recycling and splashing negative emotions that have the most destructive effect on the psyche. It is in expressing such feelings that many people have difficulty. This is due to social norms of behavior, prohibitions on expression and discontent. Many people are taught from childhood that they should not be angry with certain people or resist some actions. and character leads to the creation of an outwardly positive and desirable image - a person. Who does not cry, does not get angry, does not take offense, who is able to forgive everything and enjoys what is unacceptable. The problem is that from simply hiding, such experiences do not disappear anywhere and begin to destroy not only the psyche, but also physical health person. Instead of refusing to acknowledge certain feelings, it is necessary to teach children to express them in a constructive way, without holding them inside.

In addition to such internal factors that are absorbed at a very early age, there is also an external influence. So, stressful situations and the constant discomfort caused by external events leads to emotional stress. This includes an unloved job, a bored husband, annoying children, noisy neighbors, a construction site outside the window, unfulfilled dreams. Many of these factors are not even consciously noted by a person when he tries to figure out the reasons for his own irritation, but they continue to affect. And if you can change your way of reacting and manifesting emotions in a few months, then some external circumstances do not lend themselves to our influence.

The difference between our idea of ​​what the world should be and what its manifestations we face is the most powerful factor provoking emotional stress. These differences can arise on the basis of objective or invented differences. So, it is quite logical to expect support and attention from loved one and when betrayal or ridicule occurs instead, tension arises. But it can also be illusions that cause more and more claims to the world - for example, the desire for everyone to dine in certain time or understood your words the first time.

Additional factors that make a person more susceptible to events and lead to overexertion are increased fatigue, any dissatisfaction. Physical condition plays a critical role in the regulation of emotions, therefore, if there is a minor emotional shock with a balanced sensation of the body, it can go unnoticed. Conversely, a fleeting remark from a stranger can lead to a serious emotional breakdown amid lack of sleep and hunger.

How to relieve emotional stress

Removing emotional stress implies serious internal and external work, a subtle feeling of your needs and capabilities, as well as patience, since it is impossible to remove in a couple of minutes what has been accumulating for months. Get busy restructuring own life and reducing stress in everyday situations. The strategy of small tasks is perfect for this - when one large work is divided into several components. A person's perception is arranged so that if the plan is global (for example, to buy an apartment), then such a goal will not cause anything but panic, and postponing the implementation will cause an increase in internal tension. Many small tasks should be set that will ultimately lead to the desired. They can be performed periodically and not feel the pressure arising.

Reduce the level of uncertainty as much as possible - ask people for deadlines, look for detailed information, make comparisons with similar projects. The more you are aware of the real state of affairs, the less the difference between your expectations and reality will be. In addition, it allows you to optimally plan your own time and processes. Think over possible scenarios and your actions in them. This will take you away from empty daydreaming, increased anxiety and panic expectation. When the situation turns not into the chosen most positive option.

If you notice in yourself elevated level, which is not built on objective reasons, then it is worth working with your states. To do this, you can compare the emerging situation with similar, but already successfully ended, and what is now perceived as a tragedy is well placed mentally next to really bad things (for example, excessive worries about possible criticism of your report can be compared with the illness of a loved one - the level of anxiety should fall ). There is also the opposite strategy - bringing the significance and importance of the experienced situation to the point of absurdity. By spinning in your head the degree of influence of your failure on the presentation to the point that after that the sun can go out and the whole universe will die, you will notice an emotional change in perception.

Increasing your physical activity is a great way to process many emotions. Moreover, the type of activity can be selected in relation to the emerging negative emotions. If this is, then start running, if - sign up for boxing, increased - you go to the pool. You also need to listen to your own body - if you want to stretch, then do not force yourself to lift the bar. In the process of sports and physical activity there is not only a working out of emotions, a surge of excess adrenaline, but also the production of positive hormones, which stabilizes the emotional state.

If you notice the growing emotional stress, then you can reduce it right at this moment with the help of breathing techniques. This can be exercises from yoga or vaivation, just an alternation of deep breaths and abrupt exhalations - there is no definite recipe, it is worth trying. However, it definitely helps to transfer attention from the process of thoughts to the process of breathing.

To release accumulated emotions, you can look for various optimal ways for this that will not harm people and relationships, it is good that this process took place in the presence of a psychologist. You can throw out emotions on your own through sports, dancing, singing, drawing (and even coloring), modeling. All types of creativity are perfect as a way to express your inner state, and even in the form of art.

Look for activities that bring you relaxation, work to bring more spontaneity into your life and find reasons to be happy every moment. Strive to reduce the amount of your own control. Reduce it only to the necessary things, and do not touch other people's lives and beliefs. The fewer things that you need to keep in your field of vision, the more moments for relaxation, and the world will not collapse without your intervention, rather it will breathe more freely and easier, just like you yourself.

Ways to relieve emotional stress

In psychology, many methods and techniques have been developed that help relieve or reduce the level of emotional stress. Some of them need to be performed only with a specialist, but there are also a number of techniques available for independent use.

So, a change of activity is very effective, and it is necessary to choose something that requires strong muscle tension or physical activity... The duration of such a shift can be from five to fifteen minutes. You can do the necessary minor chores around the house - washing your shoes or dishes, taking out the trash, ironing your shirt. In the office, you can go for lunch, bring paper, water flowers. If possible, then the simplest and most effective is to go out for a walk at a fast pace, it is good to combine this with breathing exercises.

Fit different types... You can draw or glue collages, you can compose drawings using computer programs - here you can throw out anger, annoyance, and dreams. You can also visualize in your imagination - it is better to work with energy. When you feel tension, you should imagine it as a liquid of a certain color and imagine how it flows out of you, through your feet into the ground. This technique is very grounding, especially if it is possible to take off your shoes and completely touch the ground with your foot.

Analyze the situation. When something makes you seriously worry, you can writing decompose the situation by answering the questions: what hooked you, what conclusions can be drawn, what led to the occurrence of such a situation, what it affects, what could provoke other people, how to avoid or how to use it for yourself. In the course of this analysis, you not only acquire a strategy for coping with similar incidents in the future, but also stabilize your emotions in the present.

Get rid of sad thoughts, surround yourself with positive people, sharing sadness with whom you can transfer perception from the tragic to the comic perspective. Plan your day in such a way that there will always be a place for something that pleases or gives comfort, and try to set it for the evening - such an arrangement will help accumulate strength on calm days and neutralize the negative impact on unsuccessful ones.

Psycho-emotional stress and stress

Chronic psycho-emotional stress and constant stressful situations can contribute to the development of arterial hypotension, especially in children and adolescents.

Hypotension can be provoked by a large educational or professional load, an unfavorable climate in the family or work collective, unsatisfactory living conditions, and the loss of a loved one.

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