According to the site finding a job in St. Petersburg: http://spb.careerist.ru

Each leader seeks to ensure that his subordinate worked intensively, with full return and as a result, performed a large amount of work. Such a high pace of work is accompanied by nervous stress, stress and reduction of labor productivity. Understanding this, the leaders of large companies take measures for the psychological unloading of employees during the working day.

Corporate culture of Western firms provides the possibility of employees to remove the nervous stress in various ways: from not a long walk through fresh air to classes in special rooms of psychological unloading. The original way to rest and raise the mood was offered Japanese psychologists, joining a boxing pear in the form of the head. The employee receives moral satisfaction, feeding the tumaki boss.

Much attention is paid to the psychological state of employees by American employers. Recreation rooms, sports and gym, green zone are arranged in their companies. The interior of offices includes such details as aquariums, "live corners", gardening. In one of the Brazilian companies, hammocks even suspended, allowing the employee to take a little bit off, after which he was accepted for working with new forces.

In Russia, companies that work in the direction of high technologies are exhibiting such concerns about people. They appreciate their employees who can only create in a comfortable environment. The branches of Google and Yandex companies have created excellent conditions for work and recreation: sports halls, library, psychological unloading rooms, buffets.

The interior of the psychological unloading room is performed in blue and green colors, which causes an association with nature. The impression is complemented by sound decoration (quiet music, bird singing, the murmur of water). Such records have a soothing, relaxing impact on the human psyche. Comfortable furniture (chairs, sofas) promotes comfortable rest.

Unfortunately, in many companies, managers believe that employees should work at work, and not relax. Therefore, the creation of such rooms is an extra spending of money and time. At best, employees are allowed to use an electric kettle or microwave and spend no more than 10 minutes to tea on the monitor.

In such cases, employees must take care of their psychological state. Decorate your cabinet to bedroom plants, arrange aquarium, and on the table, place a photo of your children. Tired of the computer - make the gymnastics for the eyes. Fit legs - walk to the next room. The head does not work - do in autotraining, meditation or any other Eastern technique. Your psycho-emotional state depends only on you, so do not neglect these advice!

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State Educational Budget Institution

GOO Voronezh State

PEDAGOGICAL UNIVERSITY

Department " Practical psychology"

Specialty " Psychology education"

Psychological Pedagogical Faculty

ESSAY

Topic: " Methods self-regulation and psychological unloading"

Performed:

Buravtsov Helena Anatolievna

Checked:

Zinchenko Tatyana Olegovna

voronezh 2011.

• 1.1.2 Self-regulation methods
• 1.1.3 Self-regulation rules
• 2. Outcasting technique
• 3.1.2 Forms of meditation
• 4.1.2 Methods of art therapy
• 5. Self-regulation of the psycho-physiological state with a point massage
• 5.1 Basic Methods and Massage Methods
• 5.1.1 Types of point massage
• 5.1.2 Point massage optimizing performance
• Conclusion
• List of references

Introduction

Then what we hearing often forgotten then what we we see remembered some it's better, but only then what we make ourselves can understand and friend for real deep. (Eastern wisdom).

In a healthy body healthy mind. True and reverse - healthy mind is absolutely necessary for body health. After all, everything that happens in one part of our body is reflected in its other parts. A healthy psyche may well give rise to a healthy body, revive health in it - if you believe it, if you want it and if you know how to do it.

The fact that the emotional state affects the overall well-being and in the end the emergence of certain diseases is in the end, it is known for a long time. For example, a long-term state of irritability increases the risk of cardiovascular diseases, the prolonged depression increases the likelihood of cancer, as immunity is reduced. Digitally reflected in the state of health a constant anxiety, fear, anxiety, excessive mental loads.

The stressful situation requires an active response from the body. However, our today's "natural" lifestyle with its familiar motion deficit does not give an incentive for active response. For us, the "leaving of the situation" becomes becoming increasingly familiar. And this combination of an inadequate lifestyle with biochemical and hormonal stress responses can lead to significant deviations in health.

For a long time, it was the opinion that the reaction of anxiety is unpredictable and unsafe and in another person cannot respond to stress. However, many years of experience testifies: much more useful, using the reserve capacity of the body, master the methods of conscious and active self-regulation. It is necessary to learn how to control stress contrary to a natural automatic reaction and respond to it auto regulatory, or relaxation.

Practice convinces that stress and depression can be avoided, if you build installations and the ability to exit stressful situations with minimal losses.

Currently, it is impossible to preparing the training of a professional psychologist without mastering them methods of self-regulation. Moreover, in which field of activity would be working at a psychologist after graduating from the university, he is obliged to be able to maintain professional health.

Unfortunately, professional " burnout " - The usual phenomenon for psychologists, as professional activity requires a large voltage of mental, mental and physical forces. And in our power to soften their action. And how to do it, we will understand.

psychological self-regulation Unloading massage

1. Introduction to psychofiological self-regulation

1.1 General concepts about mental self-regulation

1.1.1 Self-regulation mechanisms

At the beginning was the word ...

The effects of the external environment called the signals (first-order signals), due to the senses cause responses in the body - reflexes. In this case, there is a connection of irritation signal with congenital, unconditional, reflex activity. It is such an activity that is the basis of the first signal system, which is possessed by animals and man.

During the evolution of a person, the second signal was added to the first signaling system. The alarm of impressions of the surrounding world with words, which are called second-order signals, or make up the second signaling system, inherent only to person. It was we who became such a feature in the work of the highest departments of the nervous system, which qualitatively distinguishes a person from animals.

From ancient times it is known that the word of the doctor can heal the patients. This unique ability is based on almost all methods of psychotherapy. Apparently, psychotherapy originated in those long-standing times, when people only seized the foundations of speech.

How did the word acquire such a powerful property of the healing factor?

At first glance, the medical property of the word does seem unusual. A other business is a drug, it is financially tangible, pharmaceutical companies work on its development. But the word has a huge material force. After all, it causes the same reflex reactions as other stimuli. The word affects the brain on our psyche.

It is known that the memories of the already experienced event can cause a person the same physiological changes and reactions that met in a similar real situation. Even the retelling of this event, if it is wearing a brightly colored emotional character, causes a person to increase the pulse, respiration, an increase in blood pressure.

For example, try imagine that you cut lemon. With thin slices flows fragrant juice. Even reading these lines, you may notice how you enhance the salivation, and feel the spicy odor of the citrus. And all this happens only from its own presentation.

This simple example demonstrates that words expressing the properties of the subject or phenomenon are produced on the body the same action as the subject itself or the phenomenon meaning by these words. The word becomes a natural stimulus.

Principle self-regulation . So, the word can cause a reaction in the human body, due to different stimuli, and thus in many cases replace them.

The depth of our perception primarily affects the nature of the interaction of two main nerve processes - the excitation and braking (the special phase state of the cerebral cortex), as well as the degree of mental and physical concentration. Estimated in the stakeholder, mental readiness to perceive the heard, surrounding the situation, the value of the flux of exciting or, on the contrary, soothing stimuli and many other factors.

The processes of excitation and braking are so related to each other, which constitute a single whole. If we observe the change in the degree of human activity during the day, we note that at different times it looks like a vigorous and active, then tired and drowy. His waking level changes all the time. This is where the interaction of these basic processes of higher nervous activity is manifested.

The process of excitement in the nervous system has long been known. The deepening of knowledge about the neuropsychiatric activities of animals and man facilitated the opening of the braking process in the central nervous system, which was made in 1862 by Russian scientists I.M. Sechenov The greatest development is the study of the braking process reached in the works of I.P. Pavlova and his students. They created the doctrine on footing braking.

Normal neuron response to irritants is not impossible. From time to time it comes when he begins to behave inadequately, and it does not answer any irritants at all. This property that received the name of braking, and began to consider both the protection of nerve cells from overwork, depletion and destruction.

Exist various views brakes . External braking occurs under the influence of irritants of the external environment - light, noise, heat, etc. Internal braking is developing under the influence of internal causes, for example, fatigue or accumulation of muscle products.

For exorbitant load without full recreation and switch deivenidity nervous cells not only tire but and expand. Sometimes that nervous depletion can lead to heavy organic sabotagee.vanym (gastritis, yazvnaya disease, vegeth-vascular distonia by hyper- or hypotonic type and t.P.) and psychosomaticskim rasombodies for exampleandmeasures violation sleep, reduced appetitis, padenie worknobility neuraboutthic disorders.

The human activity during the day is repeatedly changing. Figuratively speaking, the human body is a complex tissue from countless diverse rhythms. The basis of this tissue is circadians, i.e. Rate rhythms combined into a well-organized system. These rhythms affect each aspect of our lives, starting with how we sleep and how active we are awakened before we affect active activities. Unbalanced circidal rhythm allocates hormones not at the time of the day, resulting in problems of sleep and mood. Violations of circadian rhythms are a major factor in most cases of mood disorders, mental impaired and sleep. The typical cause of the circadian rhythm disorders is a change of seasons.

The leading rhythm rhythm in humans is the rhythm of activity and peace, sleep and wakefulness. During the period of activity, under normal conditions - in the afternoon, in our body the processes of energy consumption spent on the implementation of physical and mental work are intensified. During the rest, usually at night, recovery processes are activated, i.e. The body restores everything that turns out to be destroyed in the active phase of its livelihoods. Therefore, rest is not a passive state, in a certain sense, rest, especially sleep, is also a job.

The more full-fledged rest (restoration), the higher the level of activity can show the body. In case of insufficient rest, the processes of energy exhaustion begin to prevail, and the state of fatigue develops into overwork, which is fraught with a significant decrease in the efficiency of activity. There is an old folk wisdom: in order to spend money, they need to have. Holidays for the body - this is how the automatically fills in the bank account, activity - the use of this account. The greater the account in the bank, the more you can afford to spend.

You have already convinced that words as a physiological stimulus (and, therefore, the thought) can deeply influence the mental state. Moreover, as the observations showed, the weight liability increases, if a person who is perceived, is reduced by the level of wakefulness. In such cases, even a weak stimulus is able to cause a strong response.

Therefore, for the optimal impact of the word on a person, you can choose the time when it is in a state of physical fatigue, relaxed well, but has not yet lost contact with the surrounding reality. It turns out that verbal suggestion is effectively strengthened during the periods of dorms. It is at this time that the information settles in the deep spheres of memory.

Psychic self-regulation It is a combination of techniques and methods of self-correction of the psycho-physiological state of a person, thanks to which the optimization of mental and somatic functions of the body is achieved.

Normally, any living organism easily adapts to the effects of various irritants of the outer and internal environment, while maintaining their health. This is achieved by the action mechanisms of self-regulation, which opened by I.P. Pavlov. The scientist artificially measured the magnitude of the blood pressure in animals by small bloodsucms, introducing various solutions into the blood, irritation of a nerve. And every time some time, blood pressure returned to the initial level.

So was installed principle sAbreagillary as the form intestem inside organism for which deviation from norma is an cause (stimulus) return to norma. This principle subsequently become namesvat " z.aboutlot rule self-regulation" .

In further research, I.P. Pavlov found out that the principle of self-regulation is applicable to all the functions of the body. He also emphasized that self-regulation provides a subtle balancing of a living organism with a medium. And if this balancing does not occur, unusual reactions are possible, a sharp change in behavior.

Sleep - natural self-regulation.

The proverb is clear: " Fatigue - best pillow" .

For many centuries, a man worked in the afternoon, and I slept at night. It was natural: do you make a lot in the dark? Technical progress presented electrical lighting people, and here's the result: people began to sleep by 20% less. Chronic lack of sleep has become the scourge of modern society.

After a sleepless night, the immune system only works for a third of its power. If a person does not rest overnight, fatigue gradually increases, efficiency is reduced, and then the body resistance to various adverse factors. In the future, insomnia can develop.

Sleep protects brain cells from exhaustion and destruction. During sleep, the energy of the nervous tissue is restored, consumed during the waking period.

During the night, the human body does not rest, but "throws out" from the memory of an unnecessary garbage of random impressions, cleaned from slags, accumulates energy for the next day. During sleep, the muscles relax and strain, the pulse changes its frequency, "jump" temperature and blood pressure.

If you deprive a person sleep, a nervous disorder may occur.

The brain that has not had the opportunity to relax will not be able to perform its functions, it will simply "turn off", and after all the other organs will do the same.

Sleep - The best result of braking the bark of large hemispheres - arises as the spent by the nerve energy of energy during the day and to reduce their excitability. In a state of braking, the cells completely restore their energy reserves. By the time of awake, if the dream was deep enough and fully, they are ready for active work again.

Muscular tone management.

Muscular tone - This is the muscle tension, with which the balance of the body is ensured and its willingness to engage in an active movement. This muscle working background is reduced, it increases, from which the level of our wakefulness is also dependent.

Normally, the tone is maintained automatically, reflexively, without the participation of our consciousness and will. Unfortunately, we usually do not notice the increased tone. Such a state of the muscles is customary to be called tonic (or involuntary) voltage, when one part of the muscle fibers is in a state of abbreviation, and the other rests, relaxed.

The second type of muscular voltage is called arbitrary, which we create at your own way: in this case all muscle fibers are simultaneously working.

Thus, a person has a tone muscle in certain limits can be adjusted arbitrarily.

Each person can learn to control muscle tone. Many successful athletes say that the secret of their victories consider the ability to relax well.

There is a close interdependence between muscle tone and the emotional state of a person. Watch it, and you will notice that when you are in a calm mental state, your muscles are not tense, their tone is reduced, rest is most effective, the forces are restored faster.

If you are annoyed, the muscle tone increases sharply. It turns out that, whatever the soothing effect be caused - whether there are warm plans, good in words, medicines - in all cases there is a relaxation of muscles.

Muscular relaxation - a form of rest. Arbitrarily relax muscles to people, for example, never engaged in sports, not easy. The ability to arbitrarily relax muscles, feel their tone does not come immediately, it is necessary to pre-training the art of "muscle relaxation" using autogenic workout.

1.1.2 Self-regulation methods

Since a person, like a living organism, operates according to the laws of the rhythm, one can allocate two approaches to ensuring the necessary functional state of high activity.

1. Mobilizing methods immediately before the activity period and during it.

2. Methods aimed at full restoration of forces during rest periods:

a) methods of mental self-regulation (autogenous training, meditation, art therapy);

b) Methods of psychophysiological self-regulation (exercise during professional activity, self-massage, aromatherapy, color therapy, music therapy, reflexotherapy, thermal-table procedures - sauna, sauna, shower, pool).

Do not flipping the meaning of mobilizing methods, I would like first of all to stop on reducing methods, because Ways to spend money can be a lot, but first need to be purchased.

A sufficient, timely, full sleep could be called the best tool to achieve full restoration of forces and ensuring the functional state of high human activity. However, working overloads, chronic nervous voltage and other stress factors leading to overwork and causing sleep disorder set before the need to search for additional methods aimed at achieving a full-fledged person's human body.

One of the known ways to optimize activities is self-regulation by a person of his mental and physical condition through a variety of methods that we will consider later.

Evidence of the use of self-removal and self-regulation methods can be found in the daunarly era of the formation of psychotherapy in medical and knowledge practices. It was alleged that there is no suggestion without self-impurity.

The founder of Russian medicine S.G. Zabelin back in 1877 he said that the disciplined mind conquers bodily illness, and this victory is natural. This fact argues the need to apply self-pressure methods for the regulation of bodily unhealthy.

Main cause by kissoh arise negative psychicsky fromaboutstanding w. psychologist in aspect his work, representedeither low professionandlerism. Start off professional firestartervia psihog optionalaboutdimo from personal heost.

It is difficult to imagine how a "mental health professional" can help other people solve their problems if he is half the same problems. No matter how many techniques and techniques do not have a psychologist, he must, above all, act as an example of mental health and maturity for its customers. Otherwise, all his recommendations will look doubtful, which can discredit in the eyes of the client not only the psychologist himself, but also the psychology as a whole. In addition, a psychologist who has not worked out his problems is not able to work on the same problems with the client. therefore personal growth psychologist is an pledge his psycholaboutgicked ethice.skogo and spiritual health.

Psiho-moto load arise c.andso w. psychologist Nonprofhesionala. But even a psychologist of the extractal is nothing human is alien. He also gets tired, he, like anyone, is needed by rest. Methods that a psychologist can use to optimize their mental state, a wide variety, and they can be used as a psychologist himself for self-regulation and in working with clients.

1.1.3 Self-regulation rules

There are certain rules that allow rational to influence the psyche and volitional processes.

1. Please note that the successful completion of the overwhelming majority depends on the ability and readiness of a person to conduct a periodic assessment of intermediate stages of activity and to make changes to their actions in a timely manner, if necessary, returning to the work already done, and to achieve the result. The initial psychological readiness for permanent interim control of the results, the psychological attitude to the calm introduction of correction, if necessary, can be a fairly reliable guarantor of the forceful impact on you temporary failures.

2. Everything without exception, self-removal should be directed to the formation of well-being, clear consciousness, optimistic perception of life. Any harmful suggestions (pain symptoms, negative emotional states, etc.) are categorically prohibited!

3. During classes in the event of any ailment, negative emotional states, discomfort should be asked for advice to the teacher. Such a consultation is necessary in the event that such reactions arose after classes, but you intuitively associate them with autotraining.

4. Even if you consider yourself a healthy person, constantly monitor all changes taking place in your body. If you have any somatic diseases, it is better to consult with your doctor.

5. Getting Started, it is necessary to remember that internal changes occur with you when you become yourself, and not when you try to be like others. No decision to "be better", nor from the efforts to change, nor from the requirements of the teacher, requests and persuasion of close people will not have any changes.

How it is neither paradoxically, but internal changes occur only when you refuse to chase in order to become such (or such) what you should become. Awareness of what is happening with you, and what you want to help you feel how everything is in your power, and understand that in any situation, with any solution and any choice - the word is yours.

So, the first step on this difficult path should be the definition of what you really want, i.e. Setting goals.

2. Outcasting technique

2.1 Autogenous training as the main method of self-regulation

2.1.1 Brief information about autogenic training

In medical practice, the facts are known when self-suggestion made people with disabilities, and it also saved from death and many suffering. Surprisingly, how few people knew about this method of mental exposure, although a person would tend to self-impact.

Self-pressure was used in ancient Greece, India, China and other countries. In Russia, one of the first began to be applied by V.M. Bekhterev in 1880. Already then valuable results were obtained. For example, a case of cure is known by self-impulse from such a serious disease as the neuralgia of a trigeminal nerve.

Throughout human history, thousands of existing people and forgotten techniques and methods of self-action were offered at different times. The Europeans surprised, as, for example, Indian yoga can, without burning, walking along the hot coals and jerk in one position for a long time.

At the beginning of the 20th century, the German psycho-neurologist Johannes Schultz, visiting India, introduced into the clinical practice developed by the technique, which subsequently undergone a number of modifications. Taking care of the treatment of people with hypnosis, Schulz noticed that due to self-sufficiency, some of his patients could have developed in themselves the state of rest, the relaxation that he inspired them. He revealed that the hypnotic state caused to therapeutic purposes, most patients were accompanied by similar sensations: a sense of gravity in their hands and legs, a feeling of heat and pleasant relaxation in the muscles of the body and in the abdomen, a feeling of coolness in the forehead.

Schulz proceeded from the fact that if you teach a person to cause sensations that are suitable for the topics that he is experiencing during the immersion in a hypnotic state, it will allow him to introduce himself to a state close to hypnotic, and by means of a self-hypnosis to get rid of many Painful mental and physical disorders interfering to live normally and work.

This observation prompted Schulz to develop a methodology that ranked autogenic training (AT).

AT proposed by Schulz as an independent method, in its nature, is a synthetic method. It is based on the finds of the ancient Indian system of yogis, the Chinese health system, the experience of people immersed in hypnosis, the practice of using the self-examination of the Naniysome school of psychotherapists, psycho-physiological studies of neuromuscular components and experience of the use of muscle relaxation.

Currently, AT is considered as self-compliment in a state of relaxation (first stage) or a hypnotic trance (second stage), based on muscle relaxation and is designed to relax and restore forces.

The greatest value of the AT is that almost all people can master its main techniques. It is not only "ambulance" when overwork, but also allows a person to own his emotions, moreover, you can cope with many illnesses.

For the effective mastering technique AT, it is necessary to develop the mechanisms of self-regulation, i.e. learn to:

driving muscle tone: At the request, relax, and if necessary, to strain them as much as possible;

create at the request of the desired emotional state with the help of words addressed to themselves;

influence the function of the vegetative nervous system is not a direct volitional order, but indirectly through reproduction in the memory of shaped representations associated with previously experienced and emotionally painted sensations;

manage such a psychic process as attention to: concentrate it on the desired image and narrowing its circle when it is necessary to relax or sleep.

As you can see, the mechanisms of self-regulation at AT are evolved not only from the relaxation of the muscles, but also from the involvement of many properties of the psyche.

2.1.2 Self-pressure formula - the basis of the method of self-regulation

At the beginning of the 20th century, the methodology of therapeutic self-removal was widespread, developed by the French pharmacist Emil Kue. Communicating with patients, he noticed what a great influence on the effect of treatment with drugs the power of the presentation about them. Mind accompaniment can be promoted by improving the action of the medication if you believe in its effectiveness, or, on the contrary, weakening its action.

Kue believed that the subconscious "I" is a force capable or treat, or cause a disease. He believed that conscious self-sufficiency is a method that allows to suppress painful ideas and replace them with beneficial.

One of the theoretical provisions of KUE - success brings not so much the power of the will, how much the power of their own imagination. He argued that it was enough to think that, for example, one or another body works well, as thought turns into reality. The instrument of exercising a conscious "I" is the will, and the unconscious - imagination.

Kue revealed certain laws of this phenomenon.

1. In the fight between the will and imagination wins the latter.

2. In the struggle between the will and imagination, the imagination force is proportic to the attached voltage of the power of the will.

3. If the will and imagination are coordinated, they do not fold, but they are multiplied, and their work expresses the ultimate force of both energies.

4. Imagination power can be controlled.

According to E. Ku, therapeutic ideas that he called the "self-pressure formula" are inherently a statement of fact. The self-compliance formula should be simple and not to carry a violent nature. For example: "Every day, all my relationships with other people are improving." At the same time, it does not matter, I considered KUE, whether the formula corresponds to the self-imposition of reality, because It is addressed to the subconscious "I", which is distinguished by a challenge and accepts it for the truth, for the order that needs to be performed. The easier it will be the formula, the better the therapeutic effect.

Arbitrary self-sufficiency should be carried out without any volitional effort. If the unconscious self-sufficiency, often a bad nature, is so successful, then it is because it is carried out without the effort of the will.

An example of self-pressure session

A verbal formula is compiled, which can later change. It should be simple, consist of several words (maximum of 3-4) and always wear positive content. For example, "I am healthy" instead of "I am not sick."

In some cases, the formula may be extended. For example, in the conditions of tobacco dependence, a person inspires: "My decision to quit a smoking final. For any pretext or a persuasion of friends, I answer the refusal. My decision is firmly." Self-alumination session is carried out for 3-4 minutes.

At the same time, it occupy a convenient position in the sitting position or lying, close your eyes, relax and not loudly, a monotonous voice, without fixing the attention on the content of the phrase, is pronounced the same self-alignment formula 15-20 times. At the same time, you need to believe that they inspire yourself, and keep the picture before inner gaze, which strive to implement, for example, see yourself a calm, balanced person; or beautiful and rich.

Exhaust skills will work out for two weeks. It is recommended to conduct a session 2-3 times a day in a radiation state (in the morning when waking up and in the evening when floating).

2.1.3 Breathing and its role in self-regulation

Since ancient times, the relationship between the breathing and the psychophysiological state of man is known. In all the eastern harmonization systems - yoga, qigong, zen-buddhism - the use of various respiratory exercises is a prerequisite for achieving the desired mental states.

Breathing is a universal tool that allows you to adjust the tone of the central nervous system widely: from deep braking to a high level of mobility. By adjusting the depth of inhalation and exhalation, the magnitude of the pause on the breath and exhale, as well as using various lung departments (upper, medium or lower), can consciously control the tone of the body. If it is necessary to achieve its decline, as it happens with muscle relaxation, it is advisable to increase the duration of the exhalation and a pause of exhalation, and the breathing itself should be a diaphragmal (or lower). Lower breathing is used when it is necessary to overcome excessive excitement, overcome the alarm and irritability, relax as much as possible to quickly and efficient holidays. In addition, the lower breathing is the most productive, because In the lower parts of the lungs there is the largest amount of pulmonary bubbles (Alveol).

To increase the tone, on the contrary, the extended breath and pause on the breath, using, mainly the upper and middle lung departments.

Complete breathing combines two types of breathing. It has a powerful physiological impact on vegetato, stimulates the metabolism, contributes to optimizing psycho-emotional state.

In the classic yoga, there is a detailed and tested system of breathing exercises called Pranium. Currently, these exercises are widely used both in the practice of psychophysiological training and for therapeutic purposes.

Exercises: "Training (full, relaxing and activating breathing)", "Cleaning breathing", "blacksmithing fur", "Rhythmic breathing through one nostril", "Breathing in a circle".

Examples of breathing techniques.

Work every kind of breathing at least 7 times.

Exercises can be performed both in the group and individually.

At the same time, it is important to keep in mind the following:

1) in group work, a more pronounced effect is usually achieved, which can negatively affect the attitude of self-practice;

2) After each exercise, the training participants need to talk about their feelings; This procedure is equally important both for the participants themselves and for the lead, since this allows you to objectively control the individual process and make the necessary adjustments.

Example Formation of background state.

1. Preparation for the formation of the background state, i.e. Status, against the background of which exercises are performed, begins with the presentation of the senses of the state that you would like to experience after classes.

Think about what you are engaged in autotraining, about your motives. These may be: achieving a calm, balanced state; The state of pleasant cheerfulness, etc.

2. Take a convenient posture. Keeping this posture within 1-2 minutes, keep your attention on the breath without trying to interfere in its rhythm.

3. Imagine the background state. It is usually a state of deep peace, a pleasant stay, etc.

4. Remember the situation from your life in which such states have implemented involuntarily. Perhaps it was during the rest after a tiring successful work or during the serene contemplation of nature paintings, etc.

5. Select as a figurative reinforcement one of the images with which this state is associated for you. For example, a clear blue sky, calm music, etc.

6. Make a verbal formula of self-compliance. For example: "I am calm (for)", "I am experiencing serene quiet", etc.

7. Progressing the formula, select the most appropriate pace and intonation of the voice. For example, the formula may consist of one word "calm". Do not strive forcing the execution of this task. The time spent on it will pay off in the following classes.

An example of an exercise on a concentration of attention, self-pressure and visualization

Objectives of exercise on the concentration of attention: improving the sensitivity to the kinesthetic perception, the development of the ability to arbitrary concentration on weak stimuli. These skills are necessary for differential self-diagnostics, which is the starting point on the way to achieving the optimal state.

Instructions: Perform 2-3 of the proposed exercises: "tree", "point", "focusing attention", "ball".

Note. All exercises on a concentration of attention should be performed 2-3 hours after meals. With any discomfort - headaches, deterioration of emotional state - Exercise Exercises!

Objectives of self-pressure exercises and visualization: regulation of the psycho-physiological state, the development of the emotional sphere, an increase in creativity and the ability to empathy, the aggravation of intuition.

Instructions: Perform 2-3 of the proposed exercises: "Contemplation of the subject", "Sensation of heat in hand", "Color circle", "Snowman", "Bud", "Landscape", "Removing muscle clamps".

Note. The ability to visualize, or create an internal image of the object, is formed not only due to visual representations, but also in various ways to activate the imagination with the help of olfactory, taste, tactile sensations and their combinations.

Exercise Exercise on Muscular Relaxation

Thought, muscles, breathing. This combination is always fixed on the basis of reflexive relationships and soon (when repetition) turns into a habit. It will be enough to remember the sensations inherent in relaxation, as the muscles will immediately answer relaxation, and the breath will be more rhythmic.

Development of relaxation skills is an absolutely necessary stage in all methods of self-regulation. Special attention should be paid to the muscles of the face, a shoulder belt and hands, since it is these parts of the body that are most innervated (presented) in the cortex of large hemispheres of the brain and, having achieved their relaxation, can be significantly closer to the decrease in the total muscle tone.

Exercises: "Study of the skills of the voltage and relaxation of the muscles of the hands", "feeling of gravity and heat in the limbs."

Note. When carrying out exercises to avoid injury, care must be taken.

Example Restoration of forces, reduced fatigue.

Instructions: perform muscle relaxation exercises according to the following scheme: voltage and relaxation of the muscles of the hands; Triad relaxation; relaxation of different muscle groups; Feeling of heat (gravity) in the limbs. Bring the execution of the adjusted exercise complex to automatism.

An example of exhausting exit skills from the state of autogenous dive.

Instruction: Exercise according to the following scheme.

1. Determine for yourself, in what condition I would like to be after class. Try to describe as possible to describe this condition as possible, indicate what you would like to feel sensations, emotions, what mood should be, overall health. Pick up 3-4 adjectives for the characteristics of this state. If you are going to go to sleep after classes, then the output from the state of autogenous dive can be done. If you then have active activity, then you should go to paragraph 2-6.

2. Imagine all the operations that you will be performed to exit autogenous dive. It can be: squeezing, smooth rotations of hands and a stop with gradual increase in the tempo, the maximum stress of the fingers of the hands, the rotation of the head, etc.

3. Word verbal commands that you will use when leaving the state of autogenous dive. Possible options: "Consciousness becomes clear"; "The body is filled with cheerfulness", "Smooth mood", etc.

4. Determine the sequence and manner of pronouncing the formula commands chosen. It is important to take into account the feeling of measure. Do not try to give commands excessive expressiveness, as this may lead to excessive excitation, which is often replaced by a decrease in tone, depressed mood. Listen to your feelings!

5. Select suitable reinforcements for exit from the state of autogenous immersion. For example: an idea of \u200b\u200ba squeezed spring, emotionally charged images (for example, the cat squeezing after sleep). At the same time, it is also necessary to follow the sense of measure.

6. Perform the entire range of outlined exercises. Check yourself whether the exercises are really effective, verbal teams and figurative reinforcements. Did you manage to feel any changes compared with the state that was before exercise?

7. Rate separate efficiency:

verbal teams;

drawing reinforcements;

individual exercises performed;

total complex as a whole.

If necessary, make adjustments. Bring the execution of a corrected set of procedures for output from the state of autogenous dive to automatism.

3. Relaxation and meditation as methods of psychological unloading

3.1 General Relaxation and Meditation Information

3.1.1 Relaxation as a method for regulating mental states

Relaxation (from lat. Relaxatio - relief, relaxation) is defined as the state of rest associated with full or partial muscle relaxation. The relaxation effect is used as a separate element in psychotherapy (art therapy, dance and motor therapy, etc.).

Relaxation techniques helps a person to live a better life in civilization. Relaxation is available to each person, for some techniques, no aids are required, no good time. The ability to relax will be useful to you not only to neutralize topical states of tension. Without this and speech, it is impossible to lead about a number of technicians who allow themselves to know themselves.

Full relaxation - This is not just a relaxation of the muscles, but also the liberation of consciousness. Turn off everything unpleasant, free your body from the dictate of the cerebral cortex, give him a complete will. Believe your own organism - the best master of repairing your body and spirit!

All relaxation techniques are based on a more or less conscious relaxation of the muscles. It does not require perfect knowledge and mastering the methods of AT. Since mental tension leads to increased muscle tension, then the opposite is also true.

If it is possible to reduce the muscle tension, along with it and nervous, so that the state of relaxation is already in itself possesses a psychogenic effect and often it is quite enough.

Thus, relaxation - This is a kind of wakefulness, characterized by low psychophysiological activity, which is felt either throughout the body or in a separate system.

Before relaxing exercises, it is necessary to free themselves from shocking clothes, remove the clock, glasses, etc. The room must be carried out without bright lighting and noise. The most typical position of the body with relaxation is "Coucher Pose," but you can do and lying. Muscles must be completely relaxed, breathing deep and uniform.

It must be remembered that relak satia - This is a skill, requiring a constant, consistent and gradual workout without a rush and forcing. The deeper the relaxation, the fullness of rest and the less the negative effect of stress and tension. And one more important condition is needed - motivation!

When regularly, relaxation exercises are gradually becoming a habit and are associated with pleasant impressions. Naturally, these impressions will not occur immediately - to master the relaxation skills, persistence and patience are required. The criteria for proper training are the pleasure of employing, and good health even after a long time after their end (as if you were cleared from the inside). If such pleasant feelings do not arise, or quickly pass, or after them you start feeling fear, tension, muscle fatigue, it means that you make some kind of mistake. It can be concluded, for example, in the fact that there was not suitable relaxation for you.

Relaxing methods are quite a lot: relaxation technique J. Jacobson, relaxation according to M. Schelektsky, a method of quick relaxation, relaxation with meditation elements, relaxation with concentration on breathing, anti-stress relaxation, etc.

3.1.2 Forms of meditation

Meditation - This is a system of spiritual practitioner, which will allow you to take responsibility for the content of your thoughts. Meditation creates a center of silence and calm in man. The concept of "meditation" comes from Latin meditari - driven to the center. This is what happens during meditation. Without tension, without applying efforts, you are in the very center of yourself.

Most of the forms of meditation are passive, as their goal -

achieving the state of immersion without any mental or emotional activity. Programs of such a passive method of self-driven are primarily meditative forms in yoga traditions.

Active forms of meditation are found in the highest exercises of the Zenbuddyism, in various practitioners of yoga, in the rituals of dance traditions of Sufi. Their use can bring a person to the state of ecstasy.

Content meditation . Each person already has experience in meaningful meditation. This happened, for example, when you looked at the sky, I wish the clouds, and you were captured by the immensity of the sky, the whiteness of the clouds, their slow, but continuous movement. That is, the content of your meditation was a natural phenomenon.

Another type of meaningful meditation is musical medit. and tion . When you concentrately listen to music, various pictures are beginning to occur in your mind, and you open the world of sounds.

The basis of deep meditation is simple formulas, or mantras (combinations of sounds that have or having no meanings), which in the process of natural calm of the psyche gradually go out, until finally, the full peaceful calm will be reigned. This allows you to expand the boundaries of consciousness. The body at deep meditation quickly comes to the state of rest.

In contrast to the methods of substantive meditation, the technique of deep meditation and its impact is thoroughly investigated by scientists.

Revealing meditation associated with everyday active activity. An example of this - Buddhist meditation attention. It requires a person of conscious attitude to any activity, that is, it is necessary to form consciousness related to this moment to this reality.

The effect of color has a certain impact on the mental state. For example, the red color excites, and purple soothes. Yellow concentrates attention, and blue dispels. Orange color generates a tide of energy, ambition and striving for triumph. Color interactions further enhance influence on emotions. For example, the golden yellow color and the color of the sea wave mutually reinforce the emotional balance.

There is no one "correct" meditation technique: each has its own advantages.

To master the method of meditation, you must work at least three to four weeks. It is best to meditate once a day, at the same time, perfect - in the morning. Meditation requires from 15 to 60 minutes. Fifteen minutes of daily meditation will give more than the hourly twice a week.

4. Art therapy as a method of psychological unloading

4.1 The main provisions of art therapy

4.1.1 Art therapy in personality

Art therapy - The modern direction in psychotherapy, using as the main therapeutic tools as the creative process in which the client and its results are: paintings, poems, music, etc.

To apply this method, no skill is required to draw, although as a result of the practice of the method, this ability can operate in a person along with other creative abilities.

Art therapy allows you to reveal the creative potential of a person, freeing its hidden energy resources and, as a result, find optimal ways to solve problems.

4.1.2 Methods of art therapy

Art therapy includes many methods: isotherapy, music therapy, sand therapy, talentherapy, phototherapy, etc.

Isotherapy - Therapy with visual creativity, first of all drawing. Isotherapy excellently expresses the emotional state of drawing.

Musical therapy - This is a controlled use of music in treatment, rehabilitation and relaxation.

During sanding therapia Some non-adaptive installations, irrational human representations can be adjusted. One of the main mechanisms of positive effects of sand therapy is based on the fact that a person receives the experience of creating a small world, which is a symbolic expression of his ability to build his life.

Phototherapy Founded on the use of photographs or slides to solve psychological problems, as well as to harmonize the person. The photo is based on the creation of artistic images. This allows you to consider photograph as one of the forms of visual art.

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Information conversation with teachers.

Methods and techniques of psychological unloading of children in classes.

All you know the relevance of physical attacks and physical assemblies in the educational process. Performing independent work, children are often busy with monotonous business, especially in classrooms in children's associations from, decorative and applied creativity, chess, etc.

To change the type of activity, psychologically unload children is invited to include in the occupation so-called psychological workouts. This form is often more interesting to children than traditional physical attacks.

Therefore, today I want to once again recall or introduce and familiar with different ways of psychological unloading of children in the classroom, and of course to lose them.

Nervous muscular relaxation -learning muscle skills relaxed is as for removing mental tensions. Emotional state and muscle tone are closely interrelated, therefore, the exercises help relax the muscular system and normalize psycho-emotional state. In addition, the additional effects of muscle relaxation are the elimination of "muscle clamps", emotional "discharge" and improving performance.

Exercise "Lemon"Mentally imagine that in your right hand is lemon. Start slowly compress it until you feel that they survived all the juice. Relax. Now imagine that lemon in the left hand. Repeat the exercise. Relax again. Then exercise simultaneously with two hands. Relax.

"Cold-hot" Imagine that you play on the sunshine. Suddenly a cold wind blew. You got cold, you were frozen, clapped themselves with my hands, headed my head to the hands - they warm. Warmed up, relaxed ... But the cold wind began again ... (repeat 2-3 times)

"Ice cream" Imagine that you are ice cream, you just got out of the refrigerator, it is solid as a stone, your body is ice. But the sun has been noded, ice cream began to melt. Your body, handles, legs have become soft.

Stricken exercise.Stand so that you have enough space around you, and start shaking your palms, elbows and shoulders. At the same time, imagine how everything is unpleasant - bad feelings, heavy worries and bad thoughts about themselves - flies with you as the water.

Then twitch your feet - with socks to the hips. And then shake your head.

It will be even more useful if you publish some sounds ... Now shock your face and listen to how funny is changing your voice when my mouth shakes.

Imagine that the whole unpleasant cargo with you will fall and you become all the cheerful and more fun.

Exercise "Keep the Force"

Instruction - Doing the exhalation calmly, not in a hurry, squeeze your fingers into a fist with a thumb up in a thumb. Then, weakening the compression of the fist, breathe. Repeat 5 times. Now try to perform this exercise with your eyes closed, which doubles the effect.

Exercise "Ship".Purpose: Development of ability to regulate muscle tone

The lead explains the children perform movement: "Imagine that we are on the ship. Shakes In order not to fall, lay the feet of the sewn and press them to the floor. Hands clutch behind her back. Round the deck left - press to the floor right leg. The right foot is tense, the left relaxed, a little bent in the knee, the toe concerns the floor. Straightened! Relax! Rounded on the right side - we press left leg. Left leg is tense, right leg relaxed.

Straightened. Listen and do as me. Inhale - exhale!

It became a deck.

Foot to the deck cluster!

Tight leg clutch,

And we relax the other. "

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

Exercise "Broken Doll" (On the development of muscle self-regulation)

The lead explains to children: "Sometimes toys break, but they can help them. Picture a doll with ropes, fastening heads, neck, hands, body, legs. She diluted all, they do not want to play with her ... shake with all broken parts at the same time. And now, collect, strengthen the ropes - slowly, carefully connect your head and neck, straighten them, now put the shoulders and secure your hands, go smoothly and deeply, and there will be a torso, well, and straighten your legs. Everything - the doll repaired you yourself, now she is beautiful again, everyone wants to play with her! "

Exercise "Tree" (n.and relaxation)

Children stand. The presenter invites them to present themselves in the image of a mighty oak: "Hands with tension stretch forward, squeeze into a fist, straining brushes, hands, shoulders. In turn, relax your brushes, then your arms and shoulders.

Hands with tension slowly dilute to the sides, thumbs up, relax brushes, shoulders and arms. Hands freely drop, shake hands, like a pendulum, gradually increasing, then reducing the swing width, as if oak branches swing in the wind. "

"Barbell"(Purpose: relaxation of the muscles of the hands, legs, housing)

Stand up. Imagine that you raise a heavy barbell. Bend, take it. Squeeze the fists. Slowly raise your hands. They are tense! Heavy! Hands are tired, throwing the rod (hands sharply fall down and freely drop along the body). They are relaxed, not tense, rest. Easy breathing. Inhale pause, exhale pause.

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

Rod from the floor raise (straighten up, hands up)

Hold firmly ... and throw!

Remove the excitation and switch to the educational process help breathing exercises:

The child needs to make a slow breath through the nose, in exhale through the mouth. Several such exercises and the child are ready for the lesson.

Sit more comfortable, not straining muscles. Do not cross your arms, legs or hand brushes. Rest, let your body relax. Inhales deeply, pulling the air gradually through the nose until the lungs fill. Exhale smoothly, too, through the nose, until you completely free the lungs. Try to do it rhythmically. Do not compress and do not exhale all over.

"Balloon".Imagine that we are balloons. Imagine what color it is. We take a breath and imagine how we fill the air like a ball, we need a lot of air, we are a big balloon. Hands slowly raise up, you dial a lot, a lot of air, and now exhale, the ball fade. He blows up quickly. (repeatedly)

"Belly Watermelon".Put your hand on the stomach, slowly, breathe, and feel like the stomach is filled with air, turn into watermelon, and raise your hands. Now I exhale through your mouth, the stomach is lowered, and the hand also sank. (repeatedly)

Another way to psychological unloading "Samomassage"

Large and index fingers of one hand with force squeeze the phalanger of each finger another hand, starting with the nail phalanx, first in the bottom-palm, then in the interdant plane. Then change your hands.

With a thumb right hand, click on the middle of the left palm. With a tangible pressure, take circular movements from the palm center to the periphery, along the spiral with access to the thumb. Then the same with the other hand.

"Ears" ears are rubbing palms as if they were frozen. Massion the uches.

"Fishes are resting." Close eyes. The interfalance joints of large fingers make 3-5 massaging movements by centuries from the inner to the outer corners of the eyes; Repeat the same movement under the eyes. After that, massaging eyebrows from the bridges to the temples.

"A meeting"We offer children, neighbors on the desk turn to each other and submit to the meeting of friends of merry, who have not seen every year.

Hello, friend my dear! (I depict joy, surprise, embrace)

Year have not seen you with you.

I heart up to a friend hard hand clamp (press each other's hands)

And by friendly I want

A friend to slap on the shoulder (we depict pat)

Smile to him zadorny (smile)

Sorap Rozhitsa, (Build the face)

And swell as if

Matching in a row (put your feet)

I will admire the hands of the hands as wings)

To a friend back hone it (scratching each other's back

Collar I will correct

Speed \u200b\u200bloudly (sing: La-la-la)

We are now with him together, near

We are clapped in the palm of clap! (Clap)

Wemgeny, conveniently sit down

And let's start!

Relaxation exercises for music:

"Snowflakes" You fell into the magical winter forest. Wonderful frosty day. You are pleased, you feel good, breathe easily and freely. Imagine that you are light, gentle snowflakes. Your light-lung handles are thin snowflake rays. Your body is also easy easy, like it is it snowy. At the end of a light breeze, and snowflakes flew. With each breath and exhale you are all higher and above the magic forest. A gentle breeze gently strokes small, light snowflakes ... (Pause - stroking children). You are good, nice. But it's time to go back to this room. Pull up and on the expense of three open your eyes, smile in a gentle breeze and each other.

Relaxation - not just relaxation, and the path ... to health!

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Professional burnout of the scourge of our time, so it is very important to rest right

Poor mood and constant stress really interfere with us to live - dismissed workability, the fatigue is accumulated, the joy of life is lost. One of the effective ways to combat stress is psychological unloading. It can be held at home and at work.

Office holiday "They" - the usual thing

It is known how hard breaks in work, frequent tea drinking, smokers and "walks" annoy the bosses on the Internet. Nevertheless, such methods of psychological recreation are well acquainted with any office worker - after all, this common means to distract from the routine of the workflow. They help to relax, prevent stressful state, save from chronic fatigue and professional burnout.

Psychologists are confident - short minutes of rest in the course of the working day help a person to restore the strength and work is then much more efficient. The leaders of Western companies have long understood this simple truth. Psychological unloading of office workers in companies in Japan and the United States is the usual phenomenon of corporate life that does not surprise anyone. For example, not at each enterprise and in any Japanese company created rooms of psychological unloading and relaxation. In specially equipped rooms, you can indiscriminate the entire accumulated negative on the mannequin, externally reminiscent of the manual. In addition, in such premises you can relax on the sofa after lunch.
The leaders of one Brazilian company went even further in this matter. At the request of employees, hammocks were stretched, in which employees have the opportunity ... sleep during working hours. Management explains such obvious discipline to the fact that after fifteen minutes of sleep, the productivity of work is greatly rising. After all, a rested employee works much more vigorous.

What about us?

How are things with psychological unloading at work in Russia? Alas, domestic companies did not grow morally to soft sofas and hammocks. But it should not be noted that some employers still engaged in this problem and are suitable for the issue of psychological unloading of office workers responsibly. In addition to the usual "smokers", refrigerators and kettles in the offices of some enterprises appeared special premises for recreation, equipped with sports simulators, or small sports halls. And in some there are even the rooms of psychological unloading. True, psychologists note that in percentage ratio, too much the number of managers care about the psychological health of their employees. Most of them, on the contrary, prefers to save on everything. Caring only about profits, executives and entrepreneurs do not at all think about people who, in fact, bring this profits. Sometimes such bosses are considered invalid any simple in work and prohibit leaving the workplace even for a short time. Unfortunately, many familiar know with such beggars. That is why some office employees have developed an extremely harmful tradition to dine right in the workplace, behind the computer monitor. The result is disappointing - fluidity of frames, discords and slots, low labor productivity, excavating percentage of diseases.

Of course, large high-tech companies seek this disappointing picture. Their leadership really believes that under their beginning there are extraordinary programmers and developers who are needed for fruitful creative activities, comfortable conditions, convenience in work and recreation.
So, for example, in the company "Google" perfectly take care of a comfortable atmosphere for employees. They call the exemplary and office of Yandex, which is equipped with a beautiful interior, there is a buffet, a library, a psychological unloading room, sports simulators and much more. All this creates a creative atmosphere for people working there.

Help yourself!

If your bosses for such an "advanced" style of work refers skeptical and considers it an excessive waste of money, you will have to make a solution to your hands.

Create in your office or at least on the table the minimum conditions for psychological unloading. It can be a small aquarium with fish, family photography in the frame, favorite room flower. Even the color of blinds on the windows can help calm down and disconnect from the routine. Also contribute to the emotional unloading of Eastern techniques - meditation, massage and autotranengi. In the lunch break, try or together with colleagues to recover in such ways. The overwhelming majority of people, they great help to get rid of irritation and accumulated fatigue.

Not only in the lunch break, but during the working day, try to find at least a couple of minutes for rest. If you feel the first signs of fatigue, drink a cup of tea, throw back the back of the chair and cover your eyes. Make yourself a simple massage of hands and gymnastics for the eyes. Wear around the room, joke with colleagues. You will notice that it is gradually getting rid of fatigue and transformed into the full strength and human energy.

Household ways to relax

Unfortunately, many people today are so suppressed by the dynamic rhythm of life, which cannot fully relax not only at work, but even at home. But at home it is especially important to rest! There are a lot of household ways to get rid of stress, namely: photodynamic, relaxation, physical education and sports, music and literature, drug therapy, communication with loved ones and beloved people, pets, indoor plants.

As you can see the above methods of home psychological unloading seem fairly simple. But they, however, are quite effective.

For example, the psychological unloading of the photodynamic way is ... Just in the consideration of photos! Make a selection of the happiest moments of your life and at the first signs of a bad mood view them (either video) and remember the pleasant moments of life spent with family or friends. Also good mood can be restored by viewing the photographs of nature.

It is no secret that regular sports helps to avoid bad mood and stressful situations and are an excellent preventive tool. Sport strengthens the immune system, and a physically strong person suffers much less often. Strengthening the nervous system and health during sports is associated with the enhancement of metabolic processes and the elimination of slags from the body, as well as the combustion of fats, proteins, carbohydrates and toxins.

Music is also able to work miracles in everything, as for getting rid of stress. And if you can listen to music in the office only in the headphones, then at home, as a rule, no one bothers you to turn it on at full volume. Especially large restoring and relaxing power has classical music. The magic of Mozart, Baha and Tchaikovsky is able to carry us from stresses very far.

As for drug therapy, synthetic drugs have a number of side effects and toxically act on the whole organism, so it is not recommended for a long time. In addition, only a certified doctor can prescribe such drugs. With prolonged use, it is possible to add to some of them. In general, drug therapy is indispensable only in the acute period of mental illness. So it can be safely considered an extreme means in the fight against stress. But communication with loved ones, the rest in nature and reading your favorite books will always help you safely, easily and quickly psychologically recover.

In the conditions of market relations, the pace of labor processes significantly exceeds the one that dominates the centralized management. The market economy involves competition, which spots the intensity of labor at all phases of production. In the conditions of the market, people should work with ever-increasing energy. And if you do not make special measures
to reduce the mental tensions of employees, adverse effects are inevitable.
In all economically developed countries, special relaxation activities are practiced (relaxation). Interest in this respect, the experience of Japanese large companies.
The relaxation method was widely distributed in Japan, which was first introduced into the use of Matsushita Daynka. The procedure is carried out in a special office. It consists of two rooms separated by the corridor. On the stands in the corridor reflects the history of the company and various episodes are presented from her life. In the first room, separated by shirms, the usual and spherical mirrors hang, are mannequins of control and masters, leather swords stuffed with sawdust with sawdust. On the wall hangs the slogan: "At your service. Work from the soul! " The wall has a basket with bamboo sticks. A poster encourages visitors to take a stick and breed a mannequin of their boss. You can knock it out and fist. It is said that the workers receive no less pleasure. The Japanese themselves argue that "having worked" in the office, they become calmer, their reactions acquire sufficient clarity. This helps a psychologist consultant who works in the adjacent room. The main task of the consultant is to conduct consolation conversations with workers.
There is experience in the functioning of the relaxation offices and in our enterprises. We are called the Psychological Unloading Rooms (CRC). Procedures, of course, differ from Japanese.
The CRC is a specially equipped insulated room intended for conducting sessions of a complex psycho-physiological effect on the mental state of a person. The purpose of the sessions is the emotional unloading of employees, the decline in the level of fatigue, the alarms and experiences. The basis of the technique here is the exercises for creating a good mood. The meaningful side of the exercises is a visual, sound and verbal impact on the psyche of people.
The visual range of influences form alternate slides, diapositives, or film frangments and color dynamic background. Sound row - musical plays and natural noises (voices of birds, noise of the surf, rustling of leaves, etc.). Verbal series is represented by the texts of aesthetic and inspiring
laziness. The representation of all three species is strictly synchronized: the noise design corresponds to an adequate image and verbal filling; Natural sounds are harmonized with the image. To enhance the effect, various flavors are used (smells of needles, colors, medicinal herbs), air is saturated with phytoncides. The distribution of tonic drinks and oxygen cocktails is often timed to the session. One session, as a rule, lasts 10-15 minutes. Stay workers in the CRC lasts until half an hour.
Session procedures. There are no strict patterns. Procedures vary depending on the characteristics of the region, the nature of the work activity, as well as the professional training of consultants. In particular, medical workers focus on the psychophysiology of a person, psychologists - on the structural components of the individual. At the same time, it is possible to recommend a standard procedural scheme consisting of three periods (Lopukhina E.V. - 1986).
The first period is "soothing". Duration 3-4 minutes. Workers take a comfortable position in the chairs. Natural noise (surf noise, rustling of leaves, bird singing, etc.) are slowly growing. The bright light is weakened. Calm music is heard with a mild musical and rhythmic pattern of average volume. The illumination of the soothing blue light is turned on.
The second period is "relaxation". Duration 4-7 minutes. The green light turns on. Sounds melodic quiet with joyfully soothing notes Music. Slides with species (mountain peaks, water spaces, winter meadows, etc. are projected, etc. - depending on the inclinations and national characteristics of employees). The voice of a psychologist, who prostrate the formula of relaxation is listening.
The third period - "Mobilization". Duration 3-4 minutes. The color illumination from the green gradually moves to pink and then to orange. The volume of the musical background is growing. The average rate is replaced by a major rhythmic. Dance and marching rhythms, song fragments are heard. Employees are moving from the position of "half a walk" to the "Sitting" position. Everybody makes short exhale and long breath, increasing the intensity of lighting. Slides are projected with the image of the landscapes, sunrise. Closeup of flowers, berry bushes, fruits, species of birds, animals, landscapes of city parks and architectural ensembles, mass walkings,
laughing people people. All lamps are included. Team is heard: "Stand!" Everyone gets up and make a workout.
All three periods of psychological unloading can at the request of the teacher (instructor) filling out autotraining and meditation formulas. Then the period of stay in the CRC increases.
Registration of the room of psychological unloading

The premises of the CRC consists of three adjacent rooms. It is located inside the production workshops, near jobs. Rooms are isolated from sources of noise, vibration, radiation, dust. Good ventilation and good heating are needed. The useful area of \u200b\u200bthe procedural hall is at least 30-40 m2 at a height of 2.8-3 m. The amount of landing chairs is 12-20. Aesthetic design: comfort and normal comfort. On the walls - panels depicting natural landscapes weathered in the main range of colors. Calm lighting, natural. It is possible to use decorative floor luminaires. Lighting adjustment is displayed on the operator's console. On the windows - curtains made of dense impermeable fabric under the tone of the walls. Wall slides, aquariums, decorative and art compositions from plants are allowed. The floors are covered with carpets of dark green tones. Armchairs with adjustable backrests (to everyone suspended stereo handphones). On one of the walls - the screen for the projection of slides, cartoons, film frangments. Hall (waiting room) -
area 16-18 m2. Equipped with built-in wardrobes for storing clothes and shoes. Coffee table, newspapers, magazines, equipment for distribution of oxygen cocktails. Operator - 12-16 m2 is located next to the hall, has a viewing window for visual control. The room is located the operator's console, table, 2-3 chairs. From the console is adjustable: a) broadcast working programs on autogenous relaxation; b) movement of video frames; c) synchronization of sound, colors, speech; d) microphone connection with each chair;
e) air temperature and humidity. Sanitary and hygienic conditions of the CRC: a) temperature 2023 °; b) relative humidity within the normal range; c) extremely permissible noise levels - not over 50 dB. Lighting - scattered light. The color of the ceiling and walls changes with the help of electric flows from the soothing green-blue to an exciting yellow-orange. Acoustic system with stereo effect. Equipment: VCR, TVs, stereomagnetophone, stereo player, dialectors, film projectors, lighting plants with filters, stereo handlers, set of color slides with kinds of nature, a set of musical records, airwaters, aeronizers, air conditioning, household chairs and with adjustable backrest, aquariums, light-controllers, electronic clock.

The design of the CRC and the nature of the equipment may vary depending on the local conditions. However, in all cases, visitors must be ensured by reasonable comfort and the necessary amenities. The situation of the CRC and the entire procedure for its functioning should cause people a pleasant feeling. As practice shows, each employee visiting the CRC should do a completely definite preparatory work.
Tasks to customers
Task 1. Selection of music.
Listen to a number of musical works. Determine which of them have a soothing effect on you, which is hijacked. Start with listening, for example, Overture to the Opera Khovanshchina MP.Mesorgs - "Dawn over Moscow"; Nocturna Chopin - "Morning"; Music sketches P.I. Tchaikovsky - "Seasons"; concert works of Tchaikovsky and others.
When determining the required melody, use a 10-point scale, where 10 points means an extremely pleasant effect, and 1 point is unpleasant. Repeat the audition three times, do not rush. In a hurry, you can easily make a mistake. Select works that are obtained from 6 or more points.
Task 2. Selection procedure.
To listen to the melody, get comfortably in the chair. Close your eyes, relax the muscles. Make a full exhalation, inhale. Give the charming melody of music. Do not learn to fall asleep. When selecting music, you may have a desire to take some melody from the repertoire. Know that pop music most often has a destructive impact on the body.
Think of the content of two messages from periodic printing:
Symphony for snake
How do snakes react to music? What kind of music do they "prefer"? This issue was asked by many herpentologists. I submitted to this problem and the Indian trainer of Serpent Rahman Bhavapali Tanganlan. It contains in his "economy" tweak adult cob, including especially dangerous royal cob. By putting his experiences, the trainer used various music: from popular Indian melodies (mostly dance) to modern jazz and rock music. Most often, he works with his favorite - the Royal Cobra Nagayna. The results of his studies have shown that quiet and melodic Indian music makes Naigiy, slowly climb from the basket and smoothly swing in the tact of music, being as if in a half-hour. Loud jazz music worries Naga, so that she sweels his "hood". The deafening and sharp sounds of the "metal" rock lead a snake into the condition of the strongest excitation. Being in the basket, it becomes tail and makes quick threatening movements.
Did not bring pop music
The deputy beversion located near the West German town of Hagen, the mink, speakers, cunits, silver-black foxes were divorced. Belliferma flourished. However, the case went worse soon: the animals lost their former vigor, loosened, became sluggish. Conducted examinations ne.
gave explanations to what is happening. The rallying was found when examining the surroundings of the beverserma: it turned out that a youth recreation center was located near it. And there for a long time, especially on Saturday and Sunday, thundered and rumbled pop music, reinforced with electronic equipment. As reported in print, such nervous press took the inhabitants of the beversers from the state of "spiritual comfort."
It has been proven that a person who is within three months in the sounds of "heavy metal" irrevocably loses his hearing.
Task 3. Selection of text.
In the room of psychological unloading, in addition to music, the texts of literary works are listening.
Pick up your texts and periodically listen to them. Start with listening to the works of A.I.Kuprina - Anathema; L.N. Tolstoy - "Father Sergius"; Alexey Tolstoy - "Russian Character"; A.Grina - "Scarlet Sails", etc. Listen to the verses of A.S. Pushkin, M. Yelermontov, modern poets. Listening to the selected texts, try to feel the effects of their shapes and content.
Task 4. Selection of slides, cartoons, film frangments.
Choose a series of slides, cartoons, film frangments. Look at them. Take the conclusion about the effect of these funds on your mind, feelings and will. Notice when, under what circumstances you have a nice to watch this or that slide, cartoon, a film reflection.
Self-study
Meditation occurs sitting (in a chair, on a chair in a "Coucher on the trembling"). Relax, set your breath, leave the eyes half-closed. Focus on breathing, at the exit, slowly pronounce keywords. Better, if this word does not have a specific item. Some suits the word "once" by others - "OM", the third - "ONG" IT. d. The word works well ending with sonorous sounds. We have a variety of autogenic meditation, when instead of a keyword, imaginary or real objects are used:
a) after fully relaxing and installing breathing mentally to the smallest details reproduce any loved landscape so closing the eye, the trainee runs through through all the corners of the landscape;
b) mental reproduction of any object (vase, bouquet, separate flower). To achieve an autogenous effect, first study the object with open eyes, and then reproduce it in all shades when closed eyes;
c) mental reproduction of the flame of the candle. To do this, a burning candle is installed on my meter. Then, for 2 minutes, the flame is thoroughly studying and then, closing his eyes, reproduce the flame in his mind. In all cases, the duration of the session is 15-20 minutes. Two-time everyday workout has a beneficial effect on well-being, helps to get rid of many ailments, contributes to raising character.

Source position - sitting in a chair (on a chair). Relax, set your breath, semi-clutch eyes. Focus her breath. Mentally consider the exhalations from 1 to 10, then repeat everything first. To breathe slowly. Exercise to perform for 15-20 minutes.
During the exercise, various phenomena may occur: one will seem that somewhere rang somewhere, others will hear the noise of the sea, the third will be some other picture and so on. All these experiences happen before moving to sleep. Try not to fall asleep, persistently continue the bill.
Daily biennial training in respiratory meditation has a beneficial effect on performance. Long work on itself by the method of respiratory meditation eliminates many personal ailments.