Psychology signifies stress as a strong nervous tension on the aphids of a physical, chemical and emotional influx. Not every stress is negative, sometimes a slight strus helps to mobilize the internal reserves of the body, to get out of the zavdannyam, as if vikonat the robot, to escape the unfortunate mood. It is not safe to imagine the systematic emotional pressure and the lack of special ability to cope with them. The consequences of chronic stress for a person are different: from mild nervous tension to serious physical and psychological problems.

Stress provocateurs

For the assessments of fahіvtsіv, more than half of the vipadkіv zhannennya for the first medical aid mindfulness stress.

Stressful situations make a person cringe: conflicts between the worker and the robotic worker, worker, uninterrupted welding in the family, dependence on children, difficult transitional times to lead people to the camp of chronic stress.

For the assessments of the dean fahіvtsіv, the most stressful professions of a teacher, top manager, co-founder and kerіvnik of a great company, salesman, physician, police practitioner, you have a connection with constant contact with people. Other causes of stress on the job are the lack of open communication with the authorities, the pressure on the co-workers, the fear of spending a tenure, low earnings.

Promotion nerve tension women and people have family conflicts, feuds, relationships with children, financial difficulties, and relatives. People often worry about the fact that they can’t take care of their families in a diligent manner;

Particularly unsafe stress for women during the week of pregnancy, children and children. The future mother, worrying about a healthy baby, doubting her physical acquisitiveness at the call of zovnishnistyu, which has changed, exclaiming fear of the canopies, resting in the camp of constant praise. All natural experiences, as if the stench does not give rise to emotional and physical handlessness. And if a woman cannot independently deal with anxiety and confusion, physical ailments come to psychological discomfort, it is necessary to tell about the development of chronic stress.

In children, such a camp is most often associated with changes in life (kindergarten, school), separation of fathers, death of a kokhan people. A child can suffer because of the mistreatment of classmates, the presence of friends, violence in the family, welding that incomprehensible between that mother and that. Children are more strange, it’s not only beaters and huskies that hurt them, but their inner coldness and familiarity.

Although the reason called out stress, the wine takes away the physical and emotional forces of the flooring, so that a person cannot support the primal way of life.

Lasts

People, as if they are resting in the camp of post-nervous changes, watch the reaction of all systems and organs: increased arterial pressure and heart rate, equal hormones and blood circulation, impaired breathing, loss of strength. The organism of a person, which is a trivaly hour, works on the boundary, yes, it suffers, it suffers mentally physically healthy.

Protracted stress leads to depression, chronic, headache, as well as serious illnesses, like a stroke, heart attack, diabetes mellitus, oncological disease. Immunity is reduced, which leads to an increase in the body's susceptibility to viral and bacterial infections.

People who struggle with stress fall into a different kind of fallow, polyuyuchi tsim emotional shock. Especially children and youngsters, not understanding what is happening to them, go into drugs, alcohol, and statutory debauchery. They act aggressively, go home, commit law enforcement, and as a result they create other serious problems.

Without respect, the symptoms of nervous overload in a vaginal woman are negatively injected into the health of a future baby and unsafe in any term. The consequences of severe stress can be worsening of placental bleeding, intrauterine fetal hypoxia, weak canopy activity, and early canopy. Children, the people of their mothers, who recognized the emotional shock during the period of their wine-making, sleep badly, cry a lot, they are often diagnosed with depressive and behavioral discord.

Symptoms

People react differently to stress. Deyakі nastіlki chirping up constant voltage scho spriymayut yogo like a normal camp. Others, not knowing why the stink is angry, joke the reason in themselves or in their sharpened, others fall into depression, get used to relatives and friends.

The category of people that can increase stress resistance, they are perebubannya in the camp of tension accompanied by euphoria, stench joking hostrih vіdchuttіv, schob new and new її try again. Such specialties are aggravated by risks, engaging in extreme sports and sports, embarking on adventures, love gambling. Regardless of the indifference, the stench is skhilnі to the last stress no less, lower people, on some negatively, they are the least rozcharuvannya.

Psychologists subdivide the symptoms of emotional distress under the influence of stress into cognitive, behavioral, emotional, physiological. The greater the sign of a person in himself, the greater the manifestation of chronic stress.

The most characteristic symptoms:

• impaired concentration of respect and memory;
• obtrusive anxious thoughts;
• fixation on the negative;
• dratіvlivіst, spalahi anger, tearfulness;
• nervous overexcitation, inability to relax;
• humiliation, embarrassment;
• skhilnіst "zaїdat" stress abo, navpaki, vіdsutnіst appetite;
• unwind sleep;
• nav'azlivі dії (bite biting the sound, grizzly nails, pinch and rag yourself);
• postiyne bajannya rozslabitisya for additional alcohol and medical preparations;
• relax the void;
• bіl raznoї etіologii;
• zamorochennya, boredom;
• lowering of the state pull;
• parts of viral infections.

Similar signs can also be evidence of other mental and physical disorders in the body, so self-diagnosis is unacceptable. Wrong exuberance, the head of shkodi is not less, lower the stress itself.

The health of a person to endure emotional stress is to lie down in his psychological maturity, to know the compromise in conflict situations, to be aware of the shocking, to recognize the blows of that rose. An important role is played by the genetic warehouse, the type of temperament and the infamous look at the camp of speeches.

Methods of neutralization

Psychotherapeutic medicine broken down effective methods, which allow you to neutralize the effects of severe stress: relaxation, auto-training, special techniques of breathing, taking self-navigation, abstracting from a podraznik.

Severe stress, resulting in violence, catastrophe, malice, elemental dash, terrorist attack, leading to severe mental disorders. Possible panic attacks, neurosis, obsessive fears, sleeplessness With such camps it is easy to get into independently, you need psychological assistance, it is possible from the overcrowding of medical preparations.

In other cases, there are methods for neutralizing stress that do not require the involvement of a doctor, effective for the skin:

1. 1. It is necessary to see the hour of repair. Tse can not look at the news, as if through the negative content of the building, the situation can be improved. Listen to music well, read a book, just lie down in a calm environment.
2. 2. Can't do without proper eating. Healthy natural hedgehog with a sufficient amount of vitamins and minerals to provide the body with energy and help reduce the effects of stress.
3. 3. Dzhe korisnі feasible physical adventure: easy Rank Charging, more walks, active games on fresh look, doing fitness, aerobics, swimming
4. 4. Setting goals before you, it is necessary to seriously evaluate your ability to exchange. Unsatisfactory numbers cry out from a person with a sense of deep dissatisfaction, lead to a disappointment. Realistic tasks, victoriously, promote self-esteem, give emotional calmness.
5. 5. Planning and prioritization will help to make work more productive, home shoes, children's care. Vіdkrite splіkuvannya, svіmeynyh svіmeynyh problems zblizhuє batkіv іz dіtmi, razvivaє voіru poevnіnіst і tomorrow.
6. 6. Reduce the stress of busy work, music, friendship with friends, as they can add anxiety, that anxiety, listen, give joy.

Stress is the inevitable reality of life, few people can get away with it. Ale at the skin ¾ vibir: pacify and subdue yourself in the power of negative emotions, or live in the strong ones, to earn the right to inner harmony and peace of mind.

-- [ Side 1 ] --

Go hard to neutralize stress

Yu.V. Shcherbatykh "Psychology of stress and methods of correction" - chief help/ SPb - 2008. rik

I use a lot of methods in the correction of psychoemotional stress, and the task is to choose those of them, as if they were true, from one side, individual features specific specialties, and more - to real minds, іsnuyuchim tsomu mіstsі і in given hour. In the monograph "Individual resistance to emotional stress" K.V. Sudakov, resurrecting the most important ways of the anti-stress approach, pointing to the next steps:

• autogenic training;
• different methods and relaxation;
• systems of biological salvage link;
• dihal gymnastics;
• inclusion in the life of a person of positive emotions;
• music;
• physically right;
• psychotherapy;
• physiotherapeutic visits (massage, sauna, electrosleep);
• golovkolyuvannya that іn.

When it is important, that the choice of such a method of correction of stress is to be blamed for this system of the body, indicators of which are most recognized in normal values. It is especially emphasized that it is not about the “average statistical norm”, but about the normal life itself for a given individual.

In addition, for the correction of stress, it is necessary to use specific methods of psychological infusion, victorious and expansive methods. For example, prevention of damage to the cardiovascular system, caused by examination stress, is due to a complex one, which includes a change in hypodynamia, come in to optimize the daily regimen, reduce stress nervous system s vіdpochinkom, systematically perebuvannya on a fresh basis and correctly eating.

Sered different ways stress reliever can be called as the rest of the scientific research of psychologists, and traditional people's well-being, over time. At one of the anti-stress seminars conducted by the author of this book, the participants in the middle of the ways to stop stress to change stress called:

• interplay with nature;
• music;
• alcohol;
• domestic creatures;
• conversation with friends;
• extreme physical adventure;
• sex;
• hobbies;
• I climb a couple;
• review of a good video film;
• reading a book;
• busy with sports.

Krіm tsikh, “zhittєvikh” priyoіv, were named and methods, which can be called “psychological”:

• take advantage of yourself with a robot in such a way that you don’t waste an hour of that strength on the experience;
• change the setting to the situation;
• guess quiet people, yakim more bitter;
• win the soul of a friend or girlfriend;
• put yourself in a situation with humor;
• listen to the pleasure of a competent person just now.

The Danish butt shows that impersonal people may know about the methods of changing stress, ale, prote, recognize stress in their lives. This situation is due to the fact that in the majority of depressions, anti-stress methods are developed spontaneously and are not primed, and as a result - with low efficiency.

If we go to the scientific literature under stress, then the situation will be similar - a wide range of methods for changing mental stress and the problem of their choice. Some of the psychologists are able to overcome autogenic training, others - m'azovіy relaxation, third - dyhal rights, fourth - meditative skinny. d., zha that right for relaxation. In this rank, before practical psychologists, the order of differentiation of anti-stress methods, as well as the optimal selection of these methods, as much as possible to match the nature of the stress and the individual characteristics of the person.

In order to expand in numerical methods, directing to a change in psychological stress, it is necessary to systematize them according to the first signs, moreover, in the fallow in the chosen coordinate system, the classifications will be different. You can see, at least, two classifications of methods for neutralizing stress. The first classification is based on the nature of the anti-stress infusion: fkeichna, chemical, or psychological, the basis of another classification is the method of implementation, and the ability of the anti-stress installation is self-sufficient or for the help of another person.

Let's take a look at their report.

Rice. 37. Classification of methods for neutralizing stress

zalezhno vіd nature anti-stress

First classification.

As much as the lower levels of the organization of matter, the simplest will be the physical methods of changing stress - injecting high or low temperatures, light of a different spectral warehouse and intensity just. , like centuries victorious in folk medicine and have not spent their value at the hour. Sleepy baths (sunburn) at moderate doses also give a pleasant effect on mental and physical health. Last days the rest of the years It has been brought to light that the intensity of light, and the th spectral warehouse is injected into the mental state of people. So, when a group was careful to try out the red color, which was taken away for the help of excellent projection lamps with additional light filters, it succumbed to the emotions of a negative character: coldness, clarity, clearness of the head. When oprominennі in the standing camp - the trend is to expand or expand the space. Irregular physiological reactions were also noted: periodic increase in arterial pressure and increased pulse. At the same time, the blue-green coloration was assessed as calm, sympathetic, welcoming, associating with water and moonlight. Vіn chastkovo zagalmovuvav improved physiological functions and normalize the decrease in indications.

The next group of biochemical methods for relieving stress includes various pharmacological drugs, medicinal roslini, narcotic speech, alcohol and aromatherapy. Remaining method polagaemo in management psychic camp people for help smelling. For this vicorist, a special aromatic water lamp, sticks, what to burn, incense baths or massage with additional aromatic oils are needed.

Mid faceless essential oilsє a set of speeches, yakі may have good sedatives and anti-stress power. The smells of valerian, lavender, lemon balm, ylang-lang and neroli are the most common and overestimated by calming powers, while, with vicarious aromatherapy, it is necessary to improve the individual tolerance of smells and those formed earlier scent associations.
Physiological methods of regulation of stress have an uninterrupted effect on physiological processes in the body, on the zocrema, on the heart-vessel, dychal and m'yazov systems. The stench includes massage, acupuncture, physical rights, mental relaxation and dyspnea techniques.

Psychological methods for changing stress will be discussed in more detail below, so we won’t go into them at once.

Another classification.

You can regulate stress independently, with the help of other people or technical assistance.

Practice shows what is best in an efficient way Regulation equal to stress and ovnishnim - for the participation of a psychologist, a psychiatrist, or be it some other positively adjusted person. Here you can see all kinds of psychotherapy, emotional fate close people, competent know people, sex, sports games, massage, etc.

Rice. 38. Classification of methods for neutralizing stress in fallow land in the form of a method of stowing an antistress injection.

In certain situations of fortune-telling, the way to stress is unbearable - due to the nature of the specialist, or the careless people, they share their problems with outsiders. At the Central Methods of the Psychology, Methodopomogo Methods of Psychology, Meditatsiya, Dichalni Trenuthanny, Meditatsіyi, Dichalni Techniques, Spetsіalni Fіzichnі i t. D. Classic Butt Method Tsієї Grup Іndіyskaya Yoga, Shahchijij (Paralymu), Fіzichnі (Asani) Meditatsії (Samadhi ).

The regulation of equal stress can be dependent on various technical measures:

• tape recorder, on which formulas are recorded

autogenic training;

• videocassette recorder, for the help of which they act

pictures of nature;

• basic computer programs for relaxation;
• various outbuildings of a biological turning point.

The right subdivision of stressful stresses has its own classification of methods for optimizing functional levels, as it shares all the methods of anti-stress protection on organization and psychoprophylaxis.

The first group of methods is aimed at changing the degree of extremeness of the factors of the human medium and their greater relevance to the psychophysiological characteristics of the practitioner. Such (organizational) approach is the most extensive in psychology practice, engineering psychology, and ergonomics. Yogo main lines є:

1) rationalization of processes in practice by way of folding optimal algorithms of work, ensuring efficient timing limits; _

2) improved knowledge and assistance in practice

psychophysiological features of a person;

3) development of optimal modes in practice and repair, yaki

would not have been brought before the hourly depletion of resources

practitioner;

1. rational organization of working places and molding of the optimal working position;
2. creation of a friendly social and psychological climate among the collective;

6) promotion of moral and material zatsіkavlenosti after practice.

Another group of methods is directly directed to the psyche of the practitioner and his yogo functional camp. It includes such methods as:

• pouring in color and functional music;
• injection on biologically active points;
• healthy physical rights;
• perekonannya and navigation;
• self-navigation and auto-training;
• dyhal gymnastics;
• meditation.

You can also see two directly at the bottom of psychological stress: prophylactic and therapeutic.

The first path is the strengthening of the body's stamina, the change of setting to psychotraumatic situations, the development of a positive mind.

Another route of directing to neutralize already wine
show stress and influence to the goal-directed influx on yoga body and emotions. Zvichayno; there are no clear lines between two approaches. The same autotraining can be zastosovuvat as prophylactic, and as therapeutic zasib. Third; With a sharp development of stress, it is necessary to add not only to the body (for additional m'yazovoї relaxation and dyhal rights), but also to thoughts and a little bit (methods of reframing and rational therapy).

In addition, remember that the price of successful activity is always high, and when choosing an optimal strategy for responding to stress, priorities are set. Outside of stress activation, it significantly reduces the ability of a person to maximize his or her professional activity in life, even as a result of stress leading to serious damage to the body. The optimal level of stress is the balance between two extreme nights. Іsnuє pripuschnja, scho for dermal okremoї people іsnuє svіy optimum aktіvії, at yоgo yоgo dіyalnіst є dosing effektivnoyu і vodnos rіvenі іn the stress іn't reach distress.

For whom we have seen the results of the follow-up, in which the functional camp of the operators in the process of 20 years of work on the basis of communication was assessed. Two groups were seen: high and low level operators. In case of equal psychophysiological indications of 2 groups, it was found that the successful coping with the tasks set by the operators in hand tremor was higher by 26%, and reactive anxiety by 34%, compared with the operators, which was less successful. In the first group, there was also a greater high arterial pressure, a pronounced skin-galvanic reaction, a lower sense of self-confidence, an activity and a mood. In this way, the success of the operator's duty was closely related to the equal nerve-emotional tension, which led to an increase in the duty rate.

The follow-up of the performance of athletes showed that the best results and the greatest stability were achieved by athletes from the average level of anxiety and, obviously, from the average display of the press. Another place was occupied by athletes with a low level of anxiety, and the highest performances (both for performance, and for the stability of performances) were occupied by athletes with an above-world level of anxiety and stress.

In this way, it is necessary to look at the optimization of the level of stress, although it should be noted that in the majority of depressions, the task is most likely to reduce the excess indicator of stress, and then the analysis of the main methods of stress correction, which will be put into practice, will be re-evaluated.

Ways of self-regulation of the psychological state under stress

1. Autogenous training

Autogenous training is one of the options for self-guided training.
With help, a person can be directly involved in mental and vegetative processes in the body, in addition, they are not subject to sufficient regulation. Mechanisms of phenomena, which occur when we are, are still obscure, and the “peripheral theory of emotions” by James-Lange, which has been created on the cob of a century, is still taking its meaning for the understanding of processes, which will tell our thoughts and our body. Depending on the hypotheses, the skin physiological state of the organism is more less determined in the singing state of the witness, moreover, the infusion of these states is mirror-like and mutually similar. From the seemingly paradoxical assertion of W. James, “we are sorry, not to the one who is bad for us, but it is bad for us, to the one who is weeping” screams to confirm the practice of empirical visnovok. Jacket to Zmіniti's zaksillya, Prsherturi, Pattern Zbudzhenna Skeletoe Musculaturi, Pouring Yochi Vіdpovіdnimnaya Emotsії, and, in a friend, Duma, Pushing, Scho Okhіdna Yemotsiya Lzha є in Organismі, then Yamіrnіst Vinjnnya Schucanoї Emotsії Rіzko Skrew.

In the 1930s, Johann Schulz, ignoring
but also similar psychotherapy (zocrema, yoga system), having created his own direct self-guided training, calling it autogenic training (AT). Right AT, according to Schultz, they are divided into two squares - the cob and the temple.

At the cob chabel enter 6 right, zavdyaki yakim can be learned to spit on a number of processes in the body, which are not normally subject to control. Under the bag of the first stage AT

• viklikati vіdchuttya heaviness in kіntsіvkah;
• viklikati vіdchuttya heat at kіntsіvkah;
• normalize the rhythm of the heart activity;
• normalize the rhythm of breathing;
• viklikati vіdchuttya heat in the epigastric space;
• viklikati visibly cool at the sphere of chola.

Tsya canonical sequence right repeatedly recognized modifications by different authors. Some of them rushed through their recruitment basic rights up to 4 elements. Others attacked the introduction into the whole complex of rights, directed at mobilization. Deyakі proponuval vyklyuchity, the right to form a little bit of heaviness, like it's bad to endure deakim people, and so on. Schultsya about the control of the tone of the skeletal muscles and the walls of the blood-bearing vessels for the help of verbal formulas and oral images, all modifications of AT.

The greatest step of Schultz's autotraining is actually a modified version of rajyoga and is available only to ordinary patients. On what basis, people began to call out in themselves “a special mental state” (on the top of the lower level, on which, after Schultz, they call out “change the somatic character”). Patients who master the classic variant of AT, at this stage, sequentially began to build up to clearly imagine before the internal glance some kind of color, then the tasks of the object and, nareshti, show images of the abstract to understand ("beautiful", "happiness", "fairness" skinny) .p.). At the end, they are engaged in AT, peresbuvaya at the station of a deep zanurennya, put food on the type “Who has a sense of work?”, otrimuyuchi at them as zorovyh images.

Nadali the method of autogenous training is widely zastosovuvsya by different psychotherapists and has been significantly modified to applied tasks. Until this hour, autogenous training has already passed practical approbation and is widely recognized in medicine, psychotherapy, sports, military law, pedagogy and other galleries of human practice. As a sign of a rich fahіvtsіv, the situation is that particular psychological mood, the power to engage in autogenic training, the inclination to become calm and m'yazovogo relaxation to accept a change in emotional stress, power to people with increased anxiety and striving to survive. This important feature of self-monitoring can be vikoristan in order to get rid of anxiety, anxiety, fear, overworld emotional tension. A standard AT session consists of three parts:

1. basic self-navіyuvannya calm that vіdpochinku;
2. purposeful self-navigation;
3. I will become relaxation.

At the first stage, it is best to take care of a quiet, calm place with soft, indistinct light, with a comfortable temperature, with a free atmosphere. In the world, mastering the methods of AT training can be done in any situation: at work, at home, on transport. Eyes sound flattened. AT can be done 1-3 days a day, 10-20 minutes (the hour is selected individually). It is better to carry out autogenous training before sleep - lie, in the afternoon - at noon, break and in the evening - before watching until bedtime. If it is important for someone to remember the self-navigation formulas, then a tape recorder can be victoriously on the back of the head, for which the formulas are read in a calm, non-queaky voice. For training, you can beat the bottom from the next position:

1. lying on the back: head on a low pillow, hands in a tunic, legs bent and trochs lined with scarves called;
2. at the armchair: the sweatshirt on that back, that lightly spirals softly on the back of the armchair. Hands are relaxed, lie on the armrests of the watch;
3. sitting on the chair: the ridge is slightly bent so that the shoulders hang forward, the head is lowered, the arms lie relaxed on the quilts, the hands are ringing in the middle, the legs are hand-spread - this is the name of the coachman’s posture, in which you can sit, three times without straining.

On the cob, take vicorist formulas of self-winding (words that appear in okremi dichalny cycles, vіdokremlіnі one vіd one two oblique rice), hover below.

“I (in breath) - I’m breathing (in sight).”

"I (in breath) - calm (in sight)".

“I (in breath) relax (in breath) // and (in breath) - I will calm down (in breath).”

After reaching the primary relaxation of the entire body, they begin to relax the other parts of the body: arms, legs, disguise, etc. In the classic version of AT, the lower back needed to induce its own heaviness in the hands, and if not, it would feel warm. Dosvіd bagatioh psychotherapists show that more people are engaged in can immediately learn to instill in themselves a little warmth, moreover, some people feel a sense of heaviness, they can evoke singing discomfort.

In the rest of the day, the following formulas of navigation should be put in place:

"My hand is getting warm."

"The hand is an important thing that warmth."

"Hurt your hands - important and warm."

“Warmth - close your hands. // Let's sweat - legs";

“All the body warms up. // M'yazi - relaxed.

"Receive warmly - sweep away all inacceptability."

"I'm calm. // I'm absolutely calm."

If a person is able to relax and move into a drowsy camp (yogo is called autogenic), then you can move on to the active phase of autotraining - formulas of self-navigation. On the right, in the fact that in the natural state the person’s navigation is low, and in the autogenic state it is high. Therefore, once you have reached the point of relaxation, you can easily let your guard down need programs, yakі nasty conquered from the great camp.

1. Self-navigation and anatomy of the hypnotic state with the onset of the implementation of yoga as a post-hypnotic task.
2. Self-navіyuvannya on aphids physical chi dyhal rights.
3. So the name is “pure” self-navigation, if in the process of self-navigation a person can’t be any kind of additional activity.

Our research methods of AT stagnation for the correction of exam stress have shown that in order to optimize the level of stress, it is possible to beat the skin from the above-named methods in self-regulation, choosing them for the improvement of adventitious minds:

• special features of a person;
• manifestness of chi presence in the new frontier psychology

Czech training;

• group and individual forms to take;
• a few hours of a psychologist’s order

Individuals who did not pass the previous course of autotraining, we were given a combined technique, which will be used in the 1st and 2nd variant of AT according to Romen; auto-training on aphrodisiac heterotraining with additional dyhal rights, like a transition to relaxation. Tsya group method of preparing to sleep was mentally designated by us as AT-1.

Psychological training before sleep using the “AT-1” technique, as a rule, is small group character and consisted of 4 parts: meditation on the breath, relaxation, mobilization and creation of programs for successful activities. On the back of the head, the students were encouraged to sіsti zruchno, concentrating on their own soul, and vikonati had the right to "meditate on the breath." Dosvіd as the best reports, as well as other authors, as they practiced before the starting camps of athletes, showing that the concentration on the breathing process is similar to wearing, first, expressions of a sedative nature, but in a different way, due to anxious students in the negative thoughts of May , which shifts the orientation of respect from external to internal directly. Similar methods of relaxation with elements of the yoga system or meditation have shown their effectiveness in relieving situational anxiety of students before trials.

After 3-5 minutes, when the dominant was tied up with sleep, it faded away, students followed the psychologist’s thoughts, to themselves, to create self-guided formulas: “I - relax - and calm down”, synchronizing them with the rhythm of my higher was appointed.

After reaching the necessary level of relaxation, the students were propounded for obvious promotion the formula: “I am calm – // and I sing – in їїbі!” The first part of the formula, which is shown in the breath, was drawn out in a lingering way, and the other (in the video) - in a short one. The rest of the formula - "at your own! |" it was recommended to use forced vidihu with an emotional grip.

After that, the students were inspired to create a clear model of their successful mentality and “program” the situation in the Duma of the times. In this manner, a program of successful activities was created, as the students were guilty of following their sleep. Vaughn included in itself the image of a calm, instilled person in herself, who can have free access to the resources of her memory that are obvious to her. After that, the students evaluated the state of vegetative homeostasis according to the Kerdo index. Although this indicator was greater than the lower limit, having exceeded the individual indicator, dwindling at the norm, then the student conducted the final session of auto-training, directing to m'yazovu relaxation. After the subjective designation of the most strained part of the body of the test, concentrating on his respect and repeating to himself the formulas of self-guided type: “My appearance is relaxing and calming down” or “My hands are soft and warm”; accompanying qi formulas with relevant manifestations. All occupations, including the anterior and final vimir of the arterial pressure and the pulse rate, took 20-25 min (without vibrating the signs of the cardiovascular system - 15-20 minutes). At the same time, the average heart rate for the group for example employment changed from 102.1 to 93.4 beats / min.<0,01), также достоверно снизилось артериальное давление. Особо выражено было изменение психологического состояния студентов после сеанса коррекции экзаменационного стресса. Средний уровень тревожности в этой группе студентов, измеренный по методике Свилбергера, уменьшился с 55,4 ± 2,1 до 43,1 ± 2,0 баллов (р < 0,001). Общая картина итогового изменения вегетативных и психологических показателей студентов после сеанса комплексной саморегуляции показана на рис. 39.

1st step: heart rate, beats / hv

2nd step: ADS, mm Hg. Art.

3rd column: BDD, mm Hg Art.

4th pillar: Anxiety, smart bali

Rice. 39 Changes in psychophysiological characteristics of students after the session of psychological training "AT-1"

In this way, it is possible to grow visnovok, that the program of psychological training before the “AT-1” drinks made it possible to significantly reduce the level of emotional tension, which was indicated on the physiological, psychological and behavioral level. The positive dynamics of the psychological self-esteem of students after such a training is confirmed by their self-reports, like the stench was filled up after the mental state of mind.

Student R., 2nd year student: “Before I spoke English, I felt the fear of incompetence in my knowledge, that's why. After the autogenous training, I became more calm, the praise and fear came, I showed up in my strength. Tse allowed to put good sleep.

Student D., 1st year: “Employment with auto-training helped me with the delivery of in-line rooms, and re-examination (right) - in sleep. It appeared in oneself, in one's own knowledge, calm and optimism. The activities were aimed at the trio by direct directions: relaxation, gaining confidence in oneself and confidence in the success of the session. The most of these stages was helped by relaxation, which, when you “go out of town” in the presence of a superfluous world, forgets about current difficulties, and does not allow you to put it down easier.

2. Method of biological salvage linkage

Under the biological feedback (BOS, biofeedback), such methods of self-regulation of the vegetative functions of a person are understood, which allow them to directly monitor the power of physiological indicators and svіdomo pour on them (7,12,18,19,24). It was important to hear that the possibilities of seeing the richness of the physiological systems of the body are already surrounded. Only as a result of bagatoric practice, the ancient Indian yogis were able to improve the rhythm of the heart, to infuse with the tone of the peripheral blood vessels into the biorhythm of the brain. Until recently, it was important that a person can be quite rough with only skeletal muscles, and that smooth skin and ridges are regulated by the autonomic nervous system, which is not subject to the control of information. Heart, blood-bearing judges, shlunoks, nirks - all these organs work for singing programs, svodomy pouring into yak is practically impossibly. Schipravda, from the first formula of Samonavoyuvanny, stamping in the process, to take autogenous trenevans, a part of Yaki tested the acts of the f ... Many who are busy with those who are important to understand, in which they are directly collapsing, to that in the classic auto-training there is an initial turning point between the result of the right and the demonstrations of the organs of the mind. If a person seems to say “My hands are getting warmer and warmer”, you won’t cry until the end, but you can feel the warmth in your hands, but the reality that you see. To speed up the training of newcomers to self-regulation, the deacons began to develop various technical attachments, as if to patients without intermediary posterigat for their physiological processes. In addition, in the 80s of the twentieth century, different models of screen electrothermometers began to be introduced to the practice of autotraining, as they significantly slowed down the process of mastering the skills of self-regulation. Even if without accessories during the development of the building it is necessary to raise the temperature of the hands of patients 2-3 days, then with an electrothermometer it is already on the first or other occupation. In fact, these first additions were simply the prototypes of the modern devices of the biological salutary link, which allow people to really control the sing of the physiological signs.

A serious breakthrough in the mastered method was created after the creation of modern computer technologies, which allow the patient to really indulge in those that were previously impossible, indicators of the heart, rhythm, electrical activity, brain, or skin-galvanic reaction. It turned out that if people present these parameters on the computer screen and learn some of the methods of self-regulation, then you can help your body to mimic the processes of your body, knowing stress, improving the state of the cardiovascular system, helping alcohol addiction. Vіdpovіdno up to one z vyznachen; "Biomanagement is a complex of ideas, methods and technologies, which are based on the principles of a biological whistleblower link (BFB), directing to the development and perfection of the mechanisms of self-regulation of physiological functions in various pathological states and as a method of special growth." Here it is pointed out that the biofeedback method can be successfully used to normalize advanced arterial pressure, as it is provoked by chronic psychoemotional stress, that is, by stress. The principle of a robotic biological linkage of indications for babies 40.

Vіdpovіdno up to the main position of biofeedback in order for a person to learn to invest in some physiological and biochemical process, one can take information about the results of one's activities. For example, as a result of stress, a tachycardia has developed in a person and the doctor should ask him to calm his pulse, it is unlikely that it will be possible to recover, and it will be important for you to fix and repeat the result. Insha river, as a patient, we will secure the attachment of biofeedback. Then you should learn how to show the changes in your body with changes on the computer screen, and the decrease in the frequency of the heart will soon become a simple right. It should be noted that in the remainder of the hour, computer consoles for gaming biocontrol are gaining more and more popularity in the world, for the help of such patients, they learn to cheat with their physiological functions, spitting on the characters Grie. You can play the magic only in that moment, as you learn to cherish your physiological function in a situation of virtual mental stress. For example, the more wines weaken your troubles, the more the car rushes on the monitor screen, the calmer and the more heart-practicing, the more successful the diver is to know the treasures of belongings, etc. , and children. Work with such a simulator is beneficial to the work of the cardiovascular system, normalizing the work of the heart and reducing arterial pressure.

At the process of game training, people are gaining wealth
resist stress, learn to respond in a new way to conflict situations, reduce the load on the internal stress, if necessary, increase practicality. In the rest of the hour, it was brought to light that people can reduce the
the frequency of the heart is speeded up either by the activation of the parasympathetic system, or by the horns of the sympathetic nervous system. The descriptions of the method describe the features of the gaming biocontrol as follows:

"Vigrati GRU abo domogtisya positive rozvitku plot Person of Mauger, tіlki navchivshis upravlyati Vlasna mehanіzmami samoregulyatsії, vikoristovuyuchi techniques m'yazovoї relaksatsії in poєdnannі of Visoko stage control svіdomostі, postіynim skanuvannyam vnutrіshnіh vіdchuttіv i sposterezhennyam for dinamіkoyu pokaznikіv on ekranі monіtora. it is necessary to take care of the camp calmly, to learn to take care of resistance in a stressful situation, without falling into a panic, become an affect. In this way, a model of effective behavior is being created in a new person - a system of learning to constructively resolve similar situations, which will change the development of stress-inducing states and their legacy.

At the current time, it has been reconsidered to prove the high efficiency of the biofeedback method with reduced stress and treatment of such illnesses as hypertensive ailment, Raynaud's syndrome, migraine, alcoholism and drug addiction. In addition, the biofeedback method showed high efficiency in treating phobias, anxiety, sleeplessness and depression. With the most important advantage of the method of biological self-alignment, those who in a new patient from a passive object of medical involvement are transformed into an active subject, which itself determines the balance of its physiological state and its own dressing.

3. Dihal techniques

Dihannia is a unique function of a person who has low important features.

First - the other child's process of our body (after the work of the heart). Without a hedge, a person can live a month, without water - a day, without a breath - two or three hvilini.

In a different way, dihannya - tse, perhaps, a single vegetative function, as it is subject to the control of information. On the vіdmіnu vіd vіd robots slunka, livers аbnirok we can control your breaths in the songs and through it infuse into the activities of other internal organs.

Thirdly, the rhythm of the breathing is closely connected with the camp of the skeletal muscles, and this correctly allows you to more and more open up the beginnings of m'yazovo's relaxation.

Fourthly, spіvvіdnoshennia in the air and vidihu vplyvaє on the mood of the people. Guess what, how crazy is a crazy person? Vіn to rob a deep breath and a lingering sight (so the titles are zіthannya). And how does an athlete go wild before a fight? Vіn rob a short, energetic vidih.

In this way, our psychological state becomes dependent on the nature of the breath, and, from the other side, changing the nature of the breath, we can change the demand for our moods. These facts explain why all similar spiritual and physical practices (starting from yoga to karate) have the right to have the right to enter at the base of learning and learning-early and advanced masters.

In this hour of the wild, you have the right to zastosovutsya widely. other complexes are right, investments in the change are equal to stress. One of the simplest ways to achieve anti-stress suppression potential is the concentration of respect for the new. You can concentrate on the Russian chest cell, which rhythmically rises and falls to the beat of the breath, on the quiet rustle of the breath, to enter and exit from the lungs, or, more simply, concentrate on the flows again, to pass through the legens. To change stress, it is often right to stop “Meditation on the breath”, as it allows you to turn thoughts into the core of stress and switch the person’s respect from a psychotraumatic situation to the process of breathing.

There are two main ways to breathe: chest and neck. First - for the ribs of the intercostal membranes, and the other - for the ribs of the short diaphragm.

Cherevne dihannya (belly) is considered more physiological, although it is possible, looking and not so aesthetically pleasing. The protege of the stomach has a clearly pronounced healing effect on the process of etching (strengthening of intestinal peristalsis and activation of the activity of the intestines and the liver) and legenevy ventilation (purification of the microbes in the lower parts of the leg). In addition, it is more effective in neutralizing stresses of high intensity. Such an effect can be reached for the eyes of a greater expression of the m'yazovykh zusil, so the airs of the breath are lost in the phase of the vidihu. Pairing of two potential problems: psychological and biological (associated with sourness) significant world knows the first of them.

S. Grimling and S. Auerbach write: “It’s right, oriented on deep breathing, - an important storage of all kinds of relaxing procedures. The stench is one of the simplest and most effective methods to get relaxation. The stench makes life especially easier for people who are weak to stressful situations to the point of panic.

4. M'yazova relaxation

In the 30s of the last century, Edmund Jacobson (in the current transcription - Jacobson), having published his work “Progressive relaxation”, de showing that our mental problems and our body are mutually connected one with one: , and the tension of the m'yaziv, with its blackness, strengthens negative emotions. As a result, a person, who often experiences stress, is formed in such a way as the title of "m'azovy corset", which is a constant wear and which is the cause of mental stress. On the right in what is the brain; otrimuyuchi dodatkovu portion of zbudzhennya in the face of strained m'yazyv, even more zbudzhuetsya that posilaє back to m'yazіv new punishment.

It’s possible to tear viciously, having learned to relax your mind, shards, according to Jacobson, loosening the mind in an unreasonable way with anxiety. It is possible, obviously, to try a little bit to "take the strain off" of the brain, but, as practice has shown, which way is more suitable for a person who has evolved from similar traditions - Indian yogis and chentsiv Buddhists. For the zahіdnoї lyudinі zvichnіshe mother s suttєvim і mateіlіm (like є є і m'yazi), nizhі і ideal and weakly controlled processes (thoughts and emotions). Tom Jacobson urged people to learn how to relax in order to relax their stressed mind. Їm bula razroblen tekhnіlnogo razslablennya m'yazіv at affective camps, yak shrugged off emotional tension, and also victorious for zabіgannya viknennyu tsikh stanіv.

A. M. Svyadoshch recommends the victorious method as a symptomatic treatment for anxiety states, anxiety neurosis, anxiety neurosis and other phobias. The next thing to note, what is the main fold, which is to blame for the development of this method, is the problem of sufficient relaxation of the skeletal muscles. True, nervously-m'yazovі mutually organized in such a way that m'yazi good understand only one order: "Speed!", And the phrase "Relax!" stench is a little spriymayut. In order to relax the mind, it is necessary to “lease” it to stretch it, but in this state of mind, the spirit of activity is richly important, lower її the cob. In the wild nature of the creatures, people from primitive tribes automatically relax, suddenly knowing that they are not safe, they are attached to other activities, but in a civilized people, it is not easy. Vіn wear your problems, worries and troubles at your svіdomostі, as if managing m'yazami, then the rest may spend the whole hour at the station of chronic stress. Blame the effect of "positive reversal" - the awakening and turbulence of the brain zmushyu musculature zavezhuvatisya, and tension m'yazi more zabzhuyut svіdomіst, exerting a new nerve impulse. For the purpose of this process, Jacobson urged vikoristovuvati paradoxical way at first glance - the maximum tension of the m'yazi on the back of the head and then we try to throw off the tension. It turned out that, by virtue of the principle of “spreading”, you can more clearly take the steps of the relaxation of the mind, and then let’s cherish the camp (Fig. 41).

How are fakhіvtsі in the galley of the management of the functional camp, the characteristic rice of these people is right, drawing a strong tension and a slight relaxation of the vіdpovіdnoї m'yazovoї group, which is coming swiftly. In this case, the subjective process of relaxation of representations is visibly expanding, widening the wind of warmth and receiving heaviness in the expansion of the body, which is practiced, almost calm and relieved.

Likewise, just as a computer scans every hour for additional special programs, our brain is constantly taking information about the state of our internal organs and skeletal malignancies. At the same time, with the help of the body and with the body, they sing songs together, as if they were satiated by a person, as if they were reading a book, sleeping or performing on a sports magic. Negative emotions inspire the entire camp of blood-bearing vessels and skeletal m'yazyv, and the brain remembers to complete a great set of such psycho-physiological states. If a person is stressed, її m'yazi are strained, and the heart beats stronger, which can only help the body to exert a strong strain. If people let themselves relax their minds and calm their breath, then their brain will calm down, and then emotions will subside.

5. Rational psychotherapy

Rational therapy has been established for a long time for changing emotional stress (zocrema, in sports practice), the effectiveness of the head of the temple. It is connected, zocrema, with the impossibility of regulating the process on the same level, connected with the activation of the sympathetic nervous system and the increase in internal secretion. Krіm of yak vkazuyut deyakі authors, sprobi vplinuti on skhvilovanu Lyudin for dopomoga umovlyan viyavlyayutsya bezuspіshnimi through vibіrkovіst spriynyattya Emotsіyno znachuschoї Informácie, more Lyudin, yak is staying in stanі emotsіynogo zbudzhennya, s usogo іnformatsіynogo flow vibiraє, spriymaє, zapam'yatovuє i vrahovuє those tіlki , scho vіdpovidaє yogo dominuyuchemu emotsіynomu nadbannyu. Tim is not less, rational therapy can be vicoristan in combination with other methods at the final stage of correction of emotional stress, if the high level of zabudzhennya decreases to a pleasant level. Visokotrivozhnim people ratsіonalna psihoterapіya dopomagaє znizhuvati sub'єktivnu znachuschіst situatsії, perenositi emphasis on osmislennya dіyalnostі that formuvannya in vpevnenostі of Success, and especially іz nizkim rіvnem trivozhnostі Won, navpaki, dopomagaє pіdvischuvati uwagi to motivіv dіyalnostі, posilyuyuchi pochuttya vіdpovіdalnostі. As an example of stosuvannya rational therapy to reduce stress, it is possible to make a sprinkling of cognitive postulates that help to take a fresh look at the psycho-traumatic situation and reduce the emotional stress.

Appointment of the sphere of one's competence

Think about the area around yourself, where to enter those that you belong to, that you love, that you can pour into - "to the extent of your competence." There you will see your house, your relatives and friends, your lovers, your busyness, your plans, etc. For a long time, it is inevitable to spend anonymous speeches from distant galaxies to the size of a tribute for the extra money. Think about it and see that we cannot and are not guilty of controlling everything in this world, as well as reacting to everything that happens in a new world.

Live "Here and at once"

We know between two Eternities: thu, that has already passed, and tієyu, that has not yet come. For the time being, we have been touched by the passing of time, for whom nothing can be changed, and the future, as it is still not possible to change, we, through the stylistics of this camp, are safe. We have an inexorably small and at the same time inexorably great mitt of the Transition, we have, first, the opportunity to relax and take a breath, and in another way, a chance to change your life to a better one. To that, let's learn to appreciate the dear value of today, for the only reality of our life, in which we know.

Best- the enemy of the good

You can get drunk to the point of indiscretion! If you spend the whole hour practicing thoroughness, then you can spend a lot of energy on the process - and spend the end of the day with respect. A lot of people bring themselves to chronic stress, because they try to achieve perfection there, where it’s not obov'yazkovo. Go about a number of intelligent, organized and goal-directed managers or officials, how to spend a lot of money on those who are on their working table in a perfect order, or they polish the quarterly stars for years. Women who simply drive in a crease on the curtains or powder on the polished surface of the sideboard. Such people can guess the words of Hans Selye, who is ahead of them: “Know that perfection is impossible. Set your own real peak, climb to it and be satisfied with it. Leave your own hour for joy and repentance.

Subdue roles and functions and special reactions

Representatives of rich professions often collide with the problematic shifting of special and role-related reactions, as for obv'yazkoy services, they accept unpopular decisions: police officers, judges, transport inspectors, teachers, taxes, inspectors, etc. In order to preserve in such minds the spiritual jealousy, do not become a victim of stress, it is necessary to remember your social role as special. For whom it is necessary to understand that your vchinki are role-playing (well-independent of you), and that you take on the walks of your own vlasny predilections and attitudes. Think about your professional role with a professional attire (uniform, overalls), and if you are embarrassed and unacceptable for other children, declare that these people are not walking in front of you, but in a special outfit. If people will direct negative energy at you, let them go into your uniform. Once a day, shake your work clothes, or clean it up, showing, as if with a saw, you will feel negatively about that favor.

"Zebra Principle"

Happiness and misfortune are mixed at the expanse, and at the hour. Following the low problems and inaccuracies, there will inevitably be a smog of bright days and a warm mood. Like a share too energetically “pressing” you, without giving a re-punch, freeze for a deaky hour, enter into a fight and take a breath. Maybe, your hour has not yet come and you should not fight to death with an impregnable fortune, but accumulate strength and think well which way you are going.

Mayte on your vows: more often than not, similar black smugi sends us not someone else's rock, but our own power, as if by such a rank you just want to show that we chose the wrong meta. correct your thoughts.

Pragmatization of stress

If someone criticizes you, or if your speech is unacceptable, then the first time you release a portion of ruinous adrenaline from the supra-nervous ridges, create an emotional pause slіv? Believe me, when you’re on a bad day, you can take away the grudge for something: miraculously kindly come out of pus, a toothbrush is a source of income for a dentist, and electricity is removed from a butt smittya in Japan. So by itself and from the fiery criticism of you, as much as you try, you can take some new information about yourself or about the speaker. And farther, it is necessary to grow naivazhchy, ale cicavii vchinok; praise your opponent! For what? You can guess for yourself, for example:

• for those who have helped you to train your patience;
• for those who helped you marvel at your side;
• for the joy of defeating yourself and over the situation (yet you still did not give in to provocation and did not give vent to anger that anger).

6. Dissociation under stress

Іsnuє kіlka methodіv vіdstrоnеnоnеnо (dissociated) priynyattа podіy (Fig. 42).

The first method of dissociation of bandages from a change in the scale of the under.

For example, as if in a person, having gathered a forehead on the forehead, you can manage to do it with an inaccessible right, especially if you look at him point-blank, at the mirror, dragging through the splendid slope. Yogo emotional strain; to change, as if to show oneself, how can one look from the other side of the street or from a distance of a kilometer? A classmate has hooked you up for life, who has written off from you all kinds of control robots and having taken a fiver, then he has given you no more than “chotiri”. Do you have evil spirits and righteous anger? Chudovo. And now to show how the situation looks on board the International Space Station? And from the surface of Mars? Like small worms, boil unreasonably through scho.

Another method of dissociation of bandages from the change is spacious, but time scale. Think about how you think about your emotional outburst in a month? Singingly, the wine will give you a dribbling essence from a forgotten drive. And through rіk you remember, through what you have today's pіdskochiv vice? Pretty sure. And for fifty years?

The third method of dealing with the change is about “submodalities”, i.e., the characteristics of our adoption of the world of science.

For example, a person can reveal a situation that calls out to a new stress, looking at a black-and-white indestructible picture. You can also change the proportions of the picture, make some characters bigger, and others smaller, the stinks were real. With this image of people or objects, as if they were a source of stress, change the sound or make the image fuzzy and blurry.

The fourth method of dissociation can be used for people, which cannot be done with the creation of mortal images.

In this way you can take a small amount of other objects (violins, gudzikiv, shah figurines too) and simulate stress by imagining those other participants in the stressful situation in a playful form. A look from the side and your transformation at a small chip will play its positive right, and you can more calmly marvel at those who are looking.

7. Vocabulary of positive images (visualization)

In order to overcome stress, it is necessary to fix not on your negative emotions, but on positive experiences, and then think not about problems, but ways out of them. The first crochet to the last one is the creation of a viable verbal formula, as if it symbolized the future meta. It can be expressed in one word (“healthy”, “smiling”), or it can be formulated in a seemingly whole proposition (“I really want to lay down my sleep on the vіdmіnno”). However, zastosovuchi podіbny verbalіzovіvі sposіbіbіbіzіbіzіnі methі, we can zatknutisі zіtknutisі іn difficulties іn the way yоgo realization. This is due to the fact that the person’s spontaneity reacts weakly to verbal formulas and is richly responsive to sensitive images, like a witness. “The image will say more, lower than a thousand words,” say the wisdom of the people, for this change in stress, it is necessary to learn how to create perekonliva, yaskravi, strain, sonorous images. For some people, zorov images are more suitable, for others - rumors, for others - corporeal ones, and even more stimulating and exhaling combinations of images, from which take the fate of us modalities.

For example, as if under stress and insensitivity, as it allows people to take a day at this organization, they should cultivate the image of a competent practitioner in their own mind. The golden row of images included a man with a straight posture, his head proudly raised uphill, elegantly dressed, with a garland zachіskoy. The sound series of images can be heard in a quiet, low, sung voice. The kinesthetic series will be presentations to firm hands, to feel calm in the whole body, to equal breaths and in the minds to relax in any situation. The positive effect of this method of foundation is on the fact that the skin is a real image, which a person creates in himself, a pragmatic instillation. What will be the inner image of the bagged end of the camp, the stronger the wine will be charged with energy and the more often the wine will stand in front of the inner look, then the greater will be the yoga in reality.

8. Neuro-linguistic programming

Neyrolіngvіstichne programuvannya (NLP) yak psihoterapії bazuєtsya method for optimally doslіdzhennі sposobіv dosyagnennya of Success in rіznih spheres Zhittya - mіzhosobistіsnoї komunіkatsії, terapії, osvіtі, bіznesі, osobistіsnomu zrostannі - i yavlyaє synthesis methods themselves F. Perlzaїch (Gestalt terapіya) B Satir ( family therapy) and M. Erikson (hypnotherapy), to which the founders of NLP J. Grinder and R. Bandler added their statement about the structure of human movement: the possibility of "programming" the behavior of an individual in a way for the selection of optimal strategies for organizing internal information. It's a pity that in the scientific literature the influence on the GRP is still of a single nature, although among practical psychologists it directly corries out for great popularity. Yogo methodi with success zastosovyatsya for the adoption of various fears, i, zocrema, related to the problems of learning - "school phobias", fear of drinking, etc. . With this, one of the leading terms here is the understanding of "yakir", under some understanding of the stimulus, the connection with the singing psychological state and the first trigger. Yakir can be different modality and be tactile, visual or auditory. In order for a person to be able to take away access to positive resources for a year (for example, humility, calmness, exuberance), the NLP specialist is obliged to activate the memory of his patient in advance, to call out the demand, after which “put” yoga with the song “anchor ". After such a “link” is only a presentation of a positive “anchor” evoking the necessary positive emotions (“resources” - according to the terminology of NLP), which allows people to overcome fear, anxiety, and other negative emotions, and to improve psychosomatic relief.

The "integration of anchors" technique has shown its effectiveness in changing exam stress among students.

In the midst of unacceptable experiences, connected with the souls, most of the time, they became so stubborn, as if they were being praised; fear; rubbish; innocence; failure to “forget” the twisted material; dullness too thin.

Resources necessary for a successful folding of the drinks (“positive anchors”) included: a little more self-consciousness, calmness, respect, a little influence on one’s point of view, a little more importantness, a smarter one, “thinking” “movement” . .

Without applying the inexhaustible advantages of this approach, as a directly promising practical psychology, it is impossible not to notice that the first part, which consists of “anchors”, in fact, is nothing else, as a slightly modified method of generating classical intellectual reflections. Foreign facilitators of NLP in their robots do not insure the fundator of the mental-reflex phenomenon I. P. Pavlova and this is allowed by methodical tricks. For example, it is recommended to put “yakir” (apply a smart teaser) at the peak of emotional experiences, just like fahivtsy from the greater nervous activity, it is good to know that the smart teaser is most effective when it comes to a real hour before the insane boost.

Nini understanding of the mental reflex is interpreted broadly. Zgіdimy's shorteners, the clever reflex, Shah vorbeshnuyu, is sobcnoye, Yavishch, Yaki, turns in itself in itself, the sensory analis, the activation of the passive Dosvіdu, Motivaki, the prognosis of Maybatnoi Diї, Otsіnku Introduction Introducts vegetative and endocrine reactions. . When it matters, what is more for obviousness of reinforcement, what to bring to satisfaction like actual consumption, can become a mental reflex. It is obvious that in order to form a new (“positive”) mental reflex, a complex process is necessary, which includes the activation of the following memory of a successful behavior, the normalization of the autonomic balance and the stimulation of motivation for trying out new habits of behavior.

Dosvіd zastosuvannya tekhnіk NLP for zmenshennya ekzamenatsiynogo stress demonstrating its high efficiency as a plan to reduce the psycho-emotional stress, as well as optimizing the vegetative balance of students. The work with individuals, as if they felt fear of sleep, was carried out with the help of two methods of NLP: the technique of “changing a special history” and the technique of “integrating anchors”. These methods are described in numerical references, so we will not report on them.

Briefly, the algorithm of the “integration of anchors” technique is shown in fig. 43.

The rest of the technique is repeatedly repeated until the residual fixation of the new timcha ligament. The metamorphosis of such a mental reflex was supposed to be in the fact that the situation called out to the student not feeling fear and innocence in himself, as it was earlier, but, on the contrary, it generated calmness and innocence in his own knowledge. In fact, a technique is given for changing one behavior program into another.

Before the “re-adjustment” of the examination behavior, the type of examination papers, the contact with the examiner automatically called students into negative affective experiences - fear and anxiety. After the stoppage of the NLP technique and the mindfulness, the type of tickets and the contact with the examiner - like their own triggers “launched” the laryngeal, positive emotions (sweetness in oneself, empathy, seeming calm and so on.). Therefore, after the bastard day of the obvious examination situation due to the experience of the resource camps, the first time for all the program of behavior on the bed is changed to a new one, which helps to realize the real knowledge more quickly.

If people are stressed by internal conflicts, then for this purpose it is important to master the technique of “Integration of conflict parts”, as it helps to bring about harmony between two conflicting “subpersonalities” of people. In this way, it is a priori to be afraid of letting go about those that the presence of two opposite needs is consequently based on at least two “parts” of an individual, like there may be differences between us and the conflict between them calls you stress.

For example, if a person loves to eat a lot before going to bed, and at one time he is worried about the drive of the zavoi vaga. Podlitka can gravitate towards new people and new opportunities, and at the same time you will see rubbish or fear of strangers. Vagіtnіy zhіntsі wants to blame the child, but when he worries about it, he worries about the drive of his zvnіshny look and I want to turn too much privablіvіє. Such situations are impersonal and often the core of psychological stress, which often cannot be overcome, but the reason for the conflict is hidden in the middle of the people themselves.

Technique "Integration of conflict elements" consists of the main stages, initially presented in fig.

9. Physically right

Engaging in physical culture and sports is an important factor in the prevention and correction of psychological stress. Nasampered, mind you, that physical activity is natural, genetically conditioned, the body is exposed to stressor (the strategy of "fighting leaks"). In addition, engaging in physical culture and sports make people aware of a problem situation, switch their attention to new subdivisions, lowering the significance of the actual problem. Dodatkovo sport activates the work of the cardiovascular and nervous systems, burns excess adrenaline, increases the activity of the immune system.

The activity of the body, driven by positive emotions, automatically leads to an increase in the activity of the psyche, a warm mood. As the English writer William Godwin wrote, “the most important power for physical health is good for the spirit. Fall of the spirit is similar to death. Ale, good spirits give a new life to our physical organism and speed up the circulation of juices.

Fahіvtsі in galuzі zabіgannya virobnicheskimi stresses mean:

“Vykoristanny different types of special rukhovyh and dyhal rights - for a long time and good way to normalize the functional state. The fact that an equal amount of hard physical training for stamina to the point of vindication of unacceptable ranks requires special evidence. Engaged in sports, different systems of hart, normalization of the mode of rukhovoї activity are widely vicorated with the help of the method.

In other studies, it was shown that in particular, with a high physical practice, there was a higher and mental practice.

10 Religion as a way to fight stress

Vidpovidno to the informational hypothesis blamed on the emotions of P. V. Simonov affective reactions as a result of unsatisfactoriness between ochіkuvannyami and reality. With this, the magnitude of the emotion is proportional to the strength of consumption, as if it is more important at the moment, The greater the inconvenience between ochіkuvani and otrimanim, the greater the tension is felt. In this rank, the less you look at the life of a person and the less you need, the less embarrassment, the less embarrassment, the less stress you get.

Tse provisions in vіdpovіdaє kontsії Buddhism, zgіdno z such usunennya bazhan i ochіkuvan lead to the aggravation of reasons for suffering and stresses. At the heart of classical Buddhism lie chotiri noble truths about suffering and about the eightfold gentry path, necessary for the relief of suffering. The Buddha affirmed that the life of the world has no suffering (stress, as we have hung at once), for these suffering is a reason, which can be neutralized, and for whom there is a singing way. Vіn polagaє in cultivation in your own mindful warehouse of thoughts and vidpovіdnoї povedіnki, yakі spramovanі on those, schob to reduce the consumption of people to a minimum, to move in frailty to peace, to lead a virtuous way of life and to be serious about the attainment of the future, be

The Christian religion can also accept a change in the intensity of stress for some people, but different individuals joke and know the principles and values ​​of religion, as they support the peculiarities of their specialness and inspire life. Therefore, for specificity with an external locus of control, religion is one of the possibilities of transferring all of it from oneself to the best of one's strength, which is worth their share.

The tests we carried out showed that you can secure yourself before the final rise in life, having turned to God, to increase the number of people among people, to talk about a new yak about a mass phenomenon. So, for the data of the questionnaire, 54% of students in the medical academy respected that the faith would change the re-examination of praise, and 44% of the students respected that faith in God was such a beast before the test of justice could help to take the best mark. Between the students' religion and their thoughts about the sedative power of faith in God, there was a significant correlation (r = 0.41; p< 0,01); между религиозностью и уверенностью в том, что Бог может реально посодействовать получению лучшей оценки на экзамене, корреляция была более тесной и достоверной (г = 0,52;р<0,б01).

In the previous cases, we established that, with different special features, they spire on the religion of different sides. So, the conformal sub'єkti skhilnі shukati in religion support and zakhist; organized and able to control their emotions, people more strongly emphasized the “Creator” factor in religion as a force that regulates the control of light. Respectful and penetrating individuals, like high showings on the scale "I" of Cattell's nursery, we have a good way to regulate mutually among people in religion; people who are slender to the point of guilty guilt (Kettel's "O" factor) know in Christianity the ideal way to repent of their sins just then. bud. schoosh on the sedative nature of the traditional Christian religion. Therefore, for those with a weak type of higher nervous activity and a high level of conformity, religious faith is one of the ways to relieve life stress. At the same time, for people with a strong type of HNA and an internal locus of control, religion does not exactly add to the indications of a functional state of stress.

11. Meditation

Meditation, as a method of changing stress, has apparently recently gone up to the arsenal of exciting psychotherapy, although on the way to renew spiritual zeal, victorious victories have already stretched out for thousands of years. A. L. Groisman writes to the right to drive:

“Historically, it has developed in such a way that, in opposition to the active setting up to the outer light by centuries, there is another trend that is cultivated on the Skhod (yoga, Hinduism, Taoism, Zen Buddhism), action. Meditation is the classic way to develop a calm mindfulness, which in the end of the day is also the coordination of mental and physical functions, the creation of clarity of thought, the understanding of the roman-emotional tension, then.

This author states that meditation, which is rooted in autogenous training, is nevertheless rooted in the rest, which means greater volitional force and greater control over the process of self-regulation. If you start respecting, if you need to take auto-training for an hour, you need to constantly strengthen your will to fight with the unstable modulation of thoughts and thoughts, then in meditation the volitional control is daily.

On the confirmation of such a point of view, the following is pointed out by the Indian venerable Chowdhury, who wrote that “the radical mind is based on the vision not to think, not to work everyday zusil. You need to relax more and allow your mind and body to get out of the stream of thoughts and perceptions that are constantly changing. Metaphorically, one can say: watch out for the watering of your thoughts, look at that bazhan according to the rosy sky, like I will play the birds. Let the stench fly freely, and beware of it.”

In our opinion, the presentation of autogenic training and that meditation is not more correct.

At first, meditation may be rich in variety, and more often the description of the process is more suitable for meditation, which is practiced in Zen Buddhism, and less in other forms (for example, transcendental meditation), especially on the first stages of singing.

In another way, the highest level of autogenic training, for I. Schultz, classical meditation, posited from raj yoga.

Thirdly, a person can meditate both in their internal processes, and in objects of the outer world (which is practiced in other similar martial arts). In this way, it is possible to grow whiskers, that meditation, being a very similar method of self-regulation, can be included in various forms of traditional psychotherapy.

Tactics to fight against stress in a fallow time when the hour comes

Fallen due to timchasovoj localization dzherela stress (past, today, future) tactics of stress relief, which is blamed, istotno drіznyatimetsya.

If a person’s eyesight is now unacceptable, and the very same eyeballing is already starting to trigger a neuro-humoral reaction to the development of stress, then the first stage is necessary to reduce the level of anxiety with additional auto-training and concentration in the breathing process.

The next stage will be the formation of mentality in oneself for the additional use of rational psychotherapy and neurolinguistic programming.

Dali - a search for resources, necessary for the adjustment of a potential stressful situation (both objectively - pennies, material benefits, an hour and a half, and subjectively - a little calm, rіshuchostі chi vpevnenostі). Then, let's proceed to the modeling of the result of the “ideal” scenario of the “ideal” scenario (Fig. 45).

If a person is in the epicenter of the underworld, which caused stress, then the algorithm will be different:

It is necessary to reduce the level of negative emotions with the help of a general breath;

For the help of auto-training, or by taking NLP, you can help yourself to feel a little better;

Causal analysis of stress, which would help to know adequately for the future;

Poshuk resursіv to subdue the stress and fold the operational plan;

The cob of practical actions to get out of a stressful situation (Fig. 46).

The third algorithm is necessary, as it was caused by stress, it has already become and changed into the past, the proteo people periodically turn to it in their thoughts, in response to any negative emotions (Fig. 47). In this way it is necessary to dissociate according to the situation, then choose the necessary subjective resources (baiduzhist, calm or wisdom) and actualize them by NLP methods. At the third stage, you can win rational psychotherapy and complete the work of modeling the future of the future.

Usunennya causes of stress by way of improvement

behavior skills

1. Communication skills

Intercourse - like a business, so with close people (pose of a robot, or in a situation of sim'ї) - is most often the cause of psychological stress. Among the specific reasons that exacerbate communicative stress, we have seen 4.1.6 dependence, slander, negative lead, unreasonable motivation of the speaker, the strongest emotional reaction, as it can develop in criticism, criticism. On this fact, in the 17th century, the Spanish poet Baltasar Gracian, who can be considered one of the founders of practical psychology, was respected in the 17th century.

In his "Intestinal Oracle", which wiyshov had in 1647, Gracien, for example, wrote:

“Don't be a detractor. And people are fierce vdacha: everywhere you run wickedness, and not in the heat of passion, but, by natural grace. They sue them - one for those who have robbed, the other for those who have robbed. Sudzhuyuchi, stench so overbіlshat, scho of the atom of the deck, create and see it, And if I get more passion, I’m utrima nі.

“Don't go into swashbuckling. Tim fights more for the glory of the mischievous. For someone else's rahunok, I don't care to shine, but it's not safe. You take revenge, talk filthy things about you; you are alone, the enemy is rich - it is easier for him for you. overcome, chim tobi їх perekonati. Bachachi in the trash, don't rejoice, don't talk about them anymore. Plitkar hateful navіki... you say to the filthy, you will feel the naigirshe.

“Shovkov words, oksamito vdacha. Arrows to break the body, harsh words to the soul. One fragrant lozenge - and smell the mouth. Great art in the world market - sell every time. To pay mostly with words, it is impossible to stink. Let your lips be like tsukru - pidsolodzhuvati promote, inspire the gusto of the enemies. And the best way to be lovable, always be indestructible.

2. Instructed behavior

Quite often, with the stress of a person, yogo's innocence is powerful. Dzherelom її can be a good thing: a small or too big growth, a commemorative accent, an overworld vaga, a lack of financial assets, a low social status - it was given b, objective factors.

Protefully and profoundly, due to the lack of innocence and stress associated with it, and subjectively, it is apparent that the power of incompetence and self-esteem is underestimated, as a whole, corrections are made;

K. Williams means that more stress is generated by a little incompetence. Vaughn writes:

“You grew up in the world, where you were taught - in my modesty - to belittle your pride. Propagating gentry and turmoil about your neighbor, you were taught to let other people through ahead of time, give them a bigger piece of the pie, give them and price them more, lower yourself. Everything is miraculous, but, unfortunately, it often leads to negative consequences. For the greater number of people, the call is given to others, like the stink of the stench in the childishness, calling out the lack of honor to yourself that is your reach.

Clinical practice and life itself show that the best people have formed an unimportant thought about themselves. To instill praise and pride under the ovish shell, to instill deeply inspiring fear, that they are not beautiful enough, sensible, smart, generous, successful, or rich. Learn to love and respect yourself, live with yourself and with your own things - the main way to reduce the amount of stress in your life.

Tse means internal self-perception. You are good so you are at the same time. Learn to love and appreciate yourself - tse, melodiously, naive, but at the same time the most effective way to fight with stress.

Between the psychological state of innocence, її bodily signs and behavioral reactions є this interrelationship, you can fight against the stress of innocence in various ways: for the help of rational self-consciousness, changing behavioral patterns (Fig. 8).

In this way, as a person is aware of the stress of the drive of his unsungness, he can change his body (posture, gestures, parameters of the breath and voice characteristics), after which you feel yourself more impressed.

The second way is to be more competent (changing behavioral manifestations of activity), which will show up as a self-assessment of the individual and one of the assessments from the side of the otochyuyuchih, that the result will allow you to have a child in pevnenishe.

Another way is to establish rational psychotherapy (we have already reviewed section 6.2.5).

Below, a table is hovered, zastosovuchi yaku you can learn how to svіdomo viklikatya a little innocence in yourself with additional changes in bodily parameters (tab. 8).

Change of behavioral sign (crime of improvement of professional skills) is low in mastery of acceptance against the psychological pressure of the hour of intercourse. The stench is described in the most famous books on psychology, so in the beginning of the book we can only find them.

Neskіchennі zustrіchnі food

The essence of the technique: remove the emotional part of the ringing and go to the essence of the claims.

effect; clarification of both participants in the conflict of the reasons for their differences.

Druzhina. You have long declared to favor the police in Comoria, and, as I work, I do not dare to beat my obitsyanki.

Cholovik. How can I please the police better?

Druzhina. Just nail it back.

Cholovik. Is it possible, є sense of robiti її tovstіshim i shirshiy, schob won bіlsh mіstkoy?

Druzhina. Just nail її, and on the right with the tip.

Cholovik. I want to bi that my work was worthy of you. Clarify, be kind, once again, what kind of regiment would you like to bachiti in komori?

"Foreign payment"

The essence of the technique: calmly repeat what you want (or what you don’t want), I repeat and repeat, the opponent’s docks do not come up. When vikonannі tsієї tekhnії wins the one who can have more patience. Vikoristovuyuchi її maє perevagu, to that scho, on the vіdmіnu vіd svіvrozmovnik, ahead of lashings on bagatorazov repetition of the same type of words and phrases. Tsya tekhnіka vchit impertinence, and also to those who are not guilty of explaining the reasons for their bad luck. In the classical interpretation, it is necessary to repeat one and the same phrase indiscriminately, moreover, without any expression, like a “robot”, it is too late to introduce such a technique from oneself, which threatens with additional conflicts. To that, there is a sense, nevertheless, a little bit of urismomaniac vіdpovіdі, introducing some elements to strengthen their rightness.

Effect: ignoring the attempts to manipulate you for the fluctuation of the situation and the calm repetition of the same type of formulas.

Cholovik. You again did not wash the dishes. I came from work, and in the shells there are plenty of wandering plates.

Druzhina. If you sleep on a job, then it’s not up to the dishes.

Cholovik. So scho, I'm guilty of this damn dishware?

Druzhina. I don’t know, but I was so sleepy today’s lies that I suddenly caught.

Techniques of fast neutralization of stress are grounded on the distinction between facts and values ​​(their interpretations). Facts - tse podії, scho really vіdbuvayutsya. The meaning is the result of your own interpretation. Stress, which is only due to a direct physical threat, is a reaction not to a fact, but to a meaning that is attributed to you. Change the meaning, and change your reaction to those that come up. The presentations gave simple and effective relief from stress.

So, for example, so as not to get angry at the drive of the ugly behavior of your child, to accept it as a sign of good health, and so as not to fight in the gatherings of the squad, to accept it as an effort to look pleasant.

Stress is more sore, and the long-term train of experience associated with it can simply piss you off. It is important for him not only to defend himself against the stress itself, but to forgive yourself in the event of possible traces - to break the remaining link of the vicious stake of ruin.

The most unsafe consequence of stress is the fixed voltage.

No pressure - no benefit. Yakshcho you bazhaєte successful activities, you are obliged to mobilize. There is no pressure - there is no force. But if there is no sound, then what is the voltage? The stress of a civilized person, not a safe one, is not tense, which calls out, but blocks the realization of tension.

Tension is a natural prelude of purposeful divinity. And when the air is occupied, and it is humiliated, an overworld tension is created. This accumulated voltage blocking energy, exposing life potential. Streamuvannya tsієї energy is less than zbіshuє її ruinіvnі forces.

Buti unfortunate - tse important robot. Think about the constant flow of energy, like going to those years to lift your body at the star camp. M'yazi mobilize, but tsya mobilization does not wag. Tse guess the car that is slipping in the woods - the wheels are spinning, but the car does not collapse for a month. Tse i vtomluє, i marno. Figuratively, apparently, the stained-glass person more zusil, to frown, smile lower.

Vibration in stress, the voltage is often saved and after that, like a podia, which Yogo called out, went. Vono yak bi "vbudovuєtsya" in the structure of your specialty and tremaє you at their bream doti, doki you can yogo vitrimati. Let's sweat that tension transforms into neurotic behavior and illness. "Undead" stress is the basis of our greatest ailments.

Dihal technique

Dikhalna tekhnіka є efektivnym vіdnovlennya natural biorhythm healthy organism.

Vaughn rests on the fact that the tension and the relaxation are the same as the unimaginable elements of the breath. In the air - tse shortening of the intercostal membranes and larynx of the chest, stretching of the leg tissue. Vidih - їhnє razslablennya. In this way, you "feel" natural processes and help them both physically and mentally.

Father, sit up straight and see the legends again. Z vidihom rozslabtesya. It’s great to take both hands over the edges of the seat and pull it up in the air, no matter how hard you lift the stilts.

Stretch your arms, that other m'yazi of the body lives, continuing to lift the steel, on which you sit.

Saving the voltage of the whole body, trim down.

It is enough to see through the nis, relaxing the body that let in the seat. When I see it, I become more relaxed. Nowhere in the world is it not guilty to lose tension.

Whack three or five such cycles. An hour in the breath, see that hustle and bustle of the breath, make it clear until I become your health and that rhythm of your breath.

You have the right to show yourself a personal lichnik-vimiryuvach of your stress-relaxation. The healer can be like a vimiryuvalnym accessory, in which there is a scale, like a thermometer, barometer, voltmeter and so on. If you strain on the breath, "watch out", as the indicator of your tension increases, if you relax on the breath - "watch out", as the wine decreases. The more you allow yourself to “swing” the indicator of tension-relaxation between polar values, the more effective you will be rightfully victorious.

If you suffer from hypertension, then practice only a relaxing way to breathe, without a phase of tension on the breath. Todi with skin vidihom vibrate with the tension that is lost in you, as if “inflating” the yogo indication on the scale of your personal vimiruvach.

Rhythmical breath and mental cleaning

An effective way to understand the effects of the stress experienced is rhythmic breathing.

Trivale rhythmic breathing with natural yoma alternating relaxation and tension and a kind of massage of the body in the middle. It will speed up the circulation of blood and ensure the health of your health. The natural rhythm promotes a reduction in blood circulation in all parts of the body and progressively increases it.

So you will save the body. If you don’t get out, you don’t fall into the camp of restlessness from the least drive; even though you are not turbulent, your svidomo is resting in a stable, calm state. With such a mood, you feel the readiness to turn around with some kind of sableness.

To get rid of mental toxins in stress, it is necessary to vikonate your kind of “mental cleaning”.

For someone to “turn around” at the moment of the past, the girl was not completely satisfied with her behavior, and lived through it again, but it’s not the same as it happened. Vidomy psychotherapist Virginia Satir calls me "turn around and look at your new eyes." From the position of today, understand that you did not get the same successful behavior.

Soaking up a new resource, go through the year a few times, until you are satisfied with your reaction. Reach out to change the notifications about those who have become out of it, so that they no longer serve as a strain for you.

Having given at once the characteristics of a strong positive experience, it is not only protected from the next infusions of stress, but also swells up into swellness, which in the future is positively embodied on all the coming steps. If you want to see that you yourself have created some trouble for your authorities, you may not be aware of the power of the real undertaking.

The presentations are simple and effective for relieving the stress that you are experiencing. It is important that you do not forget the hour at the hour of your victorious, and you feel good.

How to zrobiti tse zvichkoy, remembrance tse stretching out the mustache of the day? The axis of a few recommendations, which will help you not to forget about the relaxation of the middle of the numerical turbos of everyday life. Most of them are spratsovuє for rahunok sending a signal, which will secure your respect.

• For example, a note with the words: “Relaxed”, or “Guess!” will help you. Attach it to your desk, mirror, refrigerator or car panel. Lay at your gamanets so, for a reason, a few pennies, you bachili. As soon as you saw the robit entries in the calendar, then write down the letter to yourself on the skin side two days ahead, inked with ink.
• Remember your hand with the anniversary, put on or take the ring off your finger, or transfer your comb to another place. Tell me about your skin time, if you remember the state of mind, you need to guess about your “emotional barometer” and feel free to relax.

Adapt the technology proponated by us to your style of life, so that it becomes natural and handy for you, then use it to your health.

Psychology of stress and methods of correction Shcherbatykh Yuriy Viktorovich

6.1. Go hard to neutralize stress

There are a lot of methods in the correction of psycho-emotional stress, and the task is to choose those of them, as if they were, on the one hand, to the individual features of a particular specialty, and on the other hand - to real minds, what to learn from a given world. In the monograph "Individual resistance to emotional stress" K.V.

+ autogenic training;

+ different methods and relaxation;

+ systems of biological salvage link;

+ dihal gymnastics;

+ inclusion in the life of a person of positive emotions;

+ music;

+ physically right;

+ psychotherapy;

+ physiotherapeutic visits (massage, sauna, electrosleep);

+ golovkolyuvannya that іn.

When it is important that the choice of such a method of correction of stress is due to the system of the organism, indicators of which are most strongly influenced by normal values. It is especially emphasized that it is not about the “average statistical norm”, but about the normal for the same individual life displays.

In Denmark, the hour is also able to join the "coping stress", Abo "Vranny Zi Stres", Jac is visited by Yak "Beading, Shaho Doszolol" sub'єkta for the additional Svyomleniyi dosee, adequate, adequately special fighters of such situations, voltattєвоїї ситуа ситуа's stress. The whole behavior, directing the active interaction between the Cosmos and the situation, is changing what is attached to it” @@@@@13, h. 4#####.

Among the various ways to relieve stress can be called the rest of the scientific research of psychologists, and traditional folk remedies, overwhelmed by the hour. At one of the anti-stress seminars, which were held by the author of this book, the participants among the ways to get involved in changing stress were: communication with nature, music, alcohol, sleep, their creatures; meeting with friends, extreme physical adventure, sex, hobbies, climbing, looking at a good video, reading a book, doing sports too much.

Krіm tsikh, "zhittєvih" priyoіv, bluo was named and methods, which can be called "psychological":

+ take advantage of yourself with a robot in such a way that you don’t waste an hour of that strength on the experience;

+ change the setting to the situation;

+ guess quiet people, yakim more bitter;

+ win the soul of a friend or girlfriend;

+ put yourself in a situation with humor;

+ listen to the pleasure of a competent person just now.

The Danish butt shows that impersonal people may know about the methods of changing stress, and yet learn about stress in their lives. This situation is due to the fact that in the majority of depressions, anti-stress methods are developed spontaneously and are not primed, and as a result - with low efficiency.

If we go to the scientific literature under stress, then the situation will be similar - a wide range of methods for changing the mental stress and the problem of their choice. Some of the psychologists are able to overcome autogenic training, others - m'azovіy relaxation, third - dyhal rights, fourth - meditative skinny. bud. sex, you have the right to relax @@@@@3#####. In this rank, before practical psychologists, there is the task of differentiating antistress methods, as well as the optimal choice of these methods, as much as possible to match the nature of the stress and the individual characteristics of the person.

In order to expand in numerical methods, directing the change in psychological stress, it is necessary to systematize them in the form of signs, moreover, in the fallow in the chosen coordinate system, the classifications will be different. You can see a few classification methods in stress neutralization. The first classification is based on the nature of the anti-stressor in the injection: physical, chemical, psychological, etc. (Fig. 37), the basis of another classification is the method of promoting the anti-stress setting - self-sufficient or for the help of other people (Fig. 37); the basis of the third - the causal classification of stressors (Table 7) only.

Rice. 37. Classification of methods for neutralizing stress in a fallow by the nature of anti-stress activity.

Rice. 38. Classification of methods for neutralizing stress in fallow land in the form of a method of stowing an antistress injection.

First classification. As almost from the lowest equals in the organization of matter, then the simplest will be physical Methods for reducing stress - infusing with high or low temperatures, light of a different spectral composition and intensity is thin. bud. at the given hour. Sleepy baths (sunburn) at moderate doses also give a pleasant effect on mental and physical health. Doslіdzhennami rest brought, scho as the intensity of light, and th spectral warehouse infuse into the mental state of the people. So, when a group was careful to try out the red color, which was taken away for the help of excellent projection lamps with additional light filters, it succumbed to the emotions of a negative character: coldness, clarity, clearness of the head. When oprominennі in the standing position, the trend will come or expand the space. Irregular physiological reactions were also noted: periodic increase in arterial pressure and increased pulse. At the same time, the blue-green coloration was assessed as calm, sympathetic, welcoming, associating with water and moonlight. Vіn chastkovo zagalmovuvav vіdvishchenі fіzіologichіchі funktsії і normalіzuvav vіdzhenі pokazynі @@@@@11#####.

Nastupna group biochemical Methods for relieving stress include various pharmacological preparations, medicinal herbs, narcotic speech, alcohol and aromatherapy @@@@@1, 4, 7, 14, 33#####. The remaining method is used in the management of the mental state of a person for additional smells. For this vicorist, a special aromatic water lamp, sticks, what to burn, incense baths or massage with additional aromatic oils are needed.

In the midst of the impersonal essential oils, there is a collection of speeches, like a good sedative and anti-stress power. The smells of valerian, lavender, lemon balm, ylang-lang and neroli, vtim, with vicarious aromatherapy, you should be able to develop individual tolerance to smells that were formed earlier by smelling @ association@###@7#@##@7@##@7

Physiological Methods of regulation of stress affect the direct impact on the physiological processes in the body, on the heart-vessel, dychal and m'yazov system. The stench includes massage, acupuncture, physical rights, mental relaxation and mental techniques @@@@@3, 4, 7, 14#####.

Psychological Stress reduction methods will be discussed in greater detail below, so we will not report on them at once.

Another classification. You can regulate the level of stress independently for the help of other people, or for the help of technical assistance.

Practice shows that the most effective way to regulate equal to stress is outrageous - for the participation of a psychologist, a psychiatrist chi be-yakoy іnshoy іnshої positively laced people. Here you can see all kinds of psychotherapy, the emotional fate of a close person, a competent council of a knowledgeable person, sex, sports games, massage, etc.

In certain situations of fortune-telling, the way of undertaking stress is unbearable - due to the nature of the specialist, or the careless person, she shares her problems with others. In this way, the development of various methods of psychological self help - autogenous training, meditation, dyhal techniques, special physical rights, etc. A classic example of the group method is Indian yoga, which includes dyhal right (pranayama), physical right (asana) and meditation (samadhi).

Regulation equal to stress can be taken for help technical aids:

+ tape recorder, on which the autogenous training formulas are recorded;

+ videocassette recorder, with the help of which the pictures of nature are created;

+ basic computer programs for relaxation;

+ various outbuildings of a biological turning point.

Third classification. It is clear to look at the head theorist of psychological stress, Richard Lazarus, the neutralization of stress is followed by two directions - a decrease in the level of negative emotions and the height of the problem that caused stress @@@@@13#####. Obviously, for Lazarus there are two groups of approaches to reduce stress: emotional-focusing and problem-focusing coping. Prior to the methods from the first group, one can include rational psychotherapy, meditation on mental and other methods, described in section 6.2, and a representative of another group of methods is resource training, as well as training for the development of social and special skills. ####. Reports of the methods of the other group are described in section 6.4 of the first guide.

The right side of the disease stresses has its own classification of methods for optimizing functional states, as it shares all the methods of anti-stress protection organizationalі psychoprophylactic.

The first group of methods is aimed at changing the degree of "scaling" of the factors of the virobnic medium and their greater responsiveness to the psychophysiological characteristics of the practitioner. Such (organizational) approach is the most extensive in psychology practice, engineering psychology, and ergonomics. Yogo main lines є:

1) rationalization of processes in practice by way of folding optimal algorithms of work, ensuring efficient timing limits;

2) improvement of knowledge and skills to improve the psycho-physiological characteristics of a person;

3) development of optimal modes of practice and repair, which would not have been carried out until the hourly expended resources of the practitioner;

4) rational organization of working places and molding of the optimal working position;

5) creation of a friendly social and psychological climate among the team;

6) promotion of moral and material zatsіkavlenostі after the practice @@@@@14#####.

Another group of methods is directly directed to the psyche of the practitioner and his yogo functional camp. It includes such methods as:

+ pouring in color and functional music;

+ injection on biologically active points;

+ healthy physical rights;

+ perekonannya and navigation;

+ self-navigation and auto-training;

+ dihal gymnastics;

+ meditation @@@@@1, 14#####.

You can also see two directly at the bottom of psychological stress: more prophylacticallyі more therapeutic.

The first path is the strengthening of the body's stamina, the change of setting to psychotraumatic situations, the development of a positive mind.

Another way of directing to neutralize even more vicious stress and swearing in the goal of straightening out on yoga body and emotions. Of course, there are no clear lines between the two approaches. That same autotraining can be done both as a preventive and as a therapeutic benefit. On the other side, with a sharp development of stress, it is necessary to add not only to the body (for additional m'yazovoї relaxation and dyhal rights), but also to thoughts and a little bit (methods of reframing and rational therapy).

In addition, remember that the price of successful activity is always high, and when choosing the optimal strategy for responding to stress, it is necessary to prioritize. Outside of stress activation, it significantly reduces the ability of a person to maximize his or her professional activity in life, even as a result of stress leading to serious damage to the body. The optimal level of stress is the balance between two extreme nights. Іsnuє pripuschnja, scho for dermal okremoї people іsnuє svіy optimum aktіvії, at yоgo yоgo dіyalnіst є dosing effektivnoyu і vodnos rіvenі іn the stress іn't reach distress.

The results of the follow-up of the results of the investigation, in which the functional camp of the operators in the process of trivalo work on the call lines were assessed. Two groups of operators were seen: with a high and a low level of work. When the psychophysiological indications were equal in these two groups, it was found that the successful coping with the set tasks of the operators in the tremor of the hands and reactive anxiety was greater, lower for the operators, which were less successful. In the first group, there was also a greater high arterial pressure, a pronounced skin-galvanic reaction, a lower sense of self-confidence, an activity and a mood. In this way, the success of the operator's duty was closely related to the equal nerve-emotional tension, which led to an increase in the duty rate.

The follow-up of the performance of athletes showed that the best results and maximum stability were achieved by athletes with an average level of anxiety and an average indicator of stress. Another place was occupied by athletes with a low level of anxiety, and the highest performance indicators (both for performance and stable performances) were occupied by athletes with an above-world level of anxiety and stress @@@@@9#####.

So, let's talk about the optimization of equal stress, if you want to indicate that the most fluctuations of the task are the same for the reduction of excess stress indicator.

Tsey text is a cognizable fragment. From the book of Sim mortal sins, or Psychology of vice [for those who believe and those who do not] author Shcherbatykh Yuriy Viktorovich

Psychological methods of neutralizing anger The best faces against anger - a line. Seneca Rational psychotherapy One of the options її є zdatnіst otrimuvat kornostі іz situatsії, yak

From books Extreme situations author Malkina-Pikh Irina Germanivna

3.1 GO TO THE PSYCHOTHERAPY OF PTSD At this time, there is no point in looking at the results of treating PTSD. Some reporters argue that PTSD is a formidable disorder, others - that these symptoms cannot be completely eliminated. PTSD

author Shcherbatykh Yuriy Viktorovich

3.1. General patterns of stress development 3.1.1. The classical dynamics of the development of stress Yak was conceived in the first branch, the classic concept of stress G. Selye conveys three phases (stages) of yoga development: 1) the stage of anxiety; 2) the stage of resistance; 3) the stage

From books Psychology of stress and methods of correction author Shcherbatykh Yuriy Viktorovich

3.1.3. The development of psychological stress on the example of the development of examination stress If you want to understand the camp of a person under examination stress, how do you accumulate sleep, in fact, the process takes you to complete a trial hour. Really examining

From the book Cheat sheet from the global psychology author Vitina Yuliya Mikhailivna

21. STEP UP TO THE GROWTH OF SPECIALTY IN VITCHIZEN PSYCHOLOGY Starting with the development of high-level psychology of specialty, it should be noted that a young science is worth acquiring from the richness of the galleys of psychological knowledge. Svіy rozvitok won nabula on the cob of the XX century. in crisis

author Sergiechova Valentina

Razdіl 4. Zagalniy pіdkhіd to neutralization of respect We made a short retelling of possible lists that respect of svіrzmovnіv. Respect the most unacceptable. Ale and we ourselves have to, with our own devils, make claims, criticize, victorious in obscene vchinka,

From the book of verbal karate [Strategy and tactics of intelligence] author Sergiechova Valentina

From the book Psychotherapy Techniques for PTSD author Dzeruzhinska Nataliya Oleksandrivna

Go to psychotherapy for PTSD Nina is tired of looking at the results of PTSD treatment. Some reporters argue that PTSD is a discord, that it develops, and others - that some of the symptoms are not common. PTSD

From the book Psychiatry of war and disasters [Handbook] author Shamrey Vladislav Kazimirovich

3.7.1. Starting to psychotherapy of PTSD based on the basic provisions, zgіdno with some psychotherapy pracciuє on podkrіplennya zahisnih factors, oskіlki itself tsіlespryamovano vede before rethinking quiet, scho vіdbulisya.

From the book How to deal with stress and depression [Easy ways to stop being turbulent and become happy] author Pigulivska Irina Stanislavivna

author Shcherbatykh Yuriy Viktorovich

How to get young and live long author Shcherbatykh Yuriy Viktorovich

author Bodrov V'yacheslav Oleksiyovich

1.4. Methodological approaches to the elimination of psychological stress In science and suspility, sometimes there is a paradigm change - a fundamental admission, a revelation about the nature of other phenomena, processes, processes. One of the devil's shifts

From the book Psychological stress: the development of that subdivision author Bodrov V'yacheslav Oleksiyovich

Chapter 5. Conceptual Approaches to the Problem of Stress Management 5.1. Understanding “adjustment to stress”

From the book Psychological stress: the development of that subdivision author Bodrov V'yacheslav Oleksiyovich

6.6. Cognitive approach to stress relief Approach to stress associated with assessment processes, based on several provisions. In the first place, the building of a person copes with the problem, mainly, to lie down in a similar way to the situation. Most

From the book Picture of the world in the presence of special services from mysticism to understanding author Ratnikov Boris Kostyantinovich

Stress neutralization methods

The factors that call stress are impersonal, but there are only two of them: all the lives that come from you, and your attitude to them. Moreover, the dzherelo is more characteristic only for a person.

As you have shown symptoms of stress, it is very important to sort out the causes in order to change the situation. It is necessary to understand why do you work for those who work for you? Do you need more? Whom can't you do without? Let's take a look at the way of your actions. Chi not nadto you tense? Chi do not see the constant anxiety? Why don’t you stain the glass of energy, why do you feel tormented later? And, come on, it’s necessary to understand, how much time do you spend on your busyness: too rich or too little? Vіdpovіdі іn і іnshi іnshі nutrition will help you zrozumіti, why іt's dіії аbо dоmеs tо induce уоur stress and allow уоu tо choose thе mоst optimal behavior.

For most managers, the problem is unsteady and the main reason for the growing anxiety. Point below awkwardly and help you to escape.

1. Write down the day's tasks, plan, fulfill those goals and take them from your layout.

2. List the priorities of the task according to their importance.

3. Plan for the next day of the energy week. Tse allow you to win the folding tasks, perebuvayuchi at the best form.

4. Turn on all the necessary information, if it is not necessary for your daily activities. Send them to the end of the list.

5. Delegate innovation. One of the most important causes of stress is due to upliftment, which is your own responsibility. Look respectfully at your plan and believe that you can entrust it to someone else.

6. Finish one task, first accept another. Set the priority of the skin task and pin it down for tomorrow.

7. Learn to say "n". Three of the best ways of rozpodіl hour vminnya say "nі" - the best.

8. Reserve an hour on terminovі roboti chi unscheduled zustrіchі. Todi you will be less turbulent about those who have to catch everything.

9. Control the process. When rozpodilі time trim the situation under the control is not less important, lower the hour of stress management.

More like controlling the situation, more importantly, more importantly, that fundamental setting, necessary in order to overcome stress. Aje stress is not so much the result of strained work and negative moods, but the result of seeing that life is supposed to be more foldable and not subject to control.

The idea is about those who learn to change from negative to positive, as a kind of culmination in controlling stress. Letting go of that other situation, we begin to control it, transform it into a deplorable and valuable life, and automatically begin to take into account that the very situation itself confuses us to demonstrate our best and hopeful lives.

But how is it that now everyone is working, realizing, being comfortable? How do you learn, while drinking in stressful situations, to blame for positive feedback and curb your emotions? Spend some time in situations, in which you can’t change, so as to numb the stress factors, you should go to the right, to change the settings before them.

Go ahead, get excited. You can save stress or ease it by pouring in a way to wake up in a stressful situation. If you think about it, you see the object of your thoughts and a part of your energy. If you think about something else, it’s too rich and with “annoyance”, it can lead to right mental trauma. To that it is important to read the question.

In another way, downplay the significance of the underestimate. Even the right cause of stress, as a rule, is not podії not people, but our setting to what it is.

Thirdly, diet. Stress is a source of supra-echo strong energy. Adrenaline, which flows into the bloodstream, causes a whole cascade of reactions. The body needs food. The energy of stress literally suffocates the people. Today, this energy, imperceptible and nevgamovna, is the leader of the numerical ruin around and in the middle of you. But it is important to understand that energy itself is neutral. That energy itself, like a ruin, can be a bachiti. Pride її marno. For whom you will need more energy. Do not despise that, but diet.

Be busy. You can, for example, beat a pillow, beat the mattress fiercely with a baseball bat, write a rough sheet of falsehood (but don’t correct yoga), go in for active sports, or direct the energy that is driving you to streamline your work mission. Unfortunately, most of us, rationalizing our fear, use similar methods and comedies. Hai so. It is important that you have the right to practice. Adzhe the basic law of similar fighting arts seems to be: not against the forces of the enemy, but victorious for your own victory.

Fourth, relax. Stress leads to an increase in tension and an increase in the frequency of brain activity. Relaxing well, now, lowering your frequency. That is why it is necessary to break the system of relaxation. We have a lot of relaxation in the mind, which is the secret of a successful fight against stress. There is no effective way to deal with stress like relaxation. Even our organism cannot suddenly strain and relax.

Yakisnomu razslablennyu can learn. Below we will introduce a few rules of conduct, yakі є anti-stress.

Actions from them can come to you:

1. Get up early ten times earlier, sound lower. In this rank, you can escape the ranking tease. Calm, organizing wounds to change the inability of the day.

2. Do not rely on your memory. Get a babysitter.

3. The sight of the coming day is a stress factor. Plan ahead and achieve everything today.

4. Relax your standards. On the contrary to the greedy duma, not all speeches, like varto robiti, varto robiti good. Be more naughty. Thoroughness is not always valid, but if you know it and it is valid, then it won’t be possible.

5. Respect your luck! On the skin of today's bad luck, ymovirno, there are ten vipadkіv, if you were successful. A riddle about a good thing can change your frustration.

6. Help mothers of friends, they don’t need to be turbulent and turbulent. It’s better not to vibrate in you the sound of a constant restlessness, like praise and experience at the same time with other chronically restless people.

7. Under an hour of work, periodically get up and stretch, do not sit all day, hunched over, in the same position.

8. Hang out.

9. Create order out of chaos. Organize your booth or work place so that you can always know those who are joking.

10. Take a deep breath. If people feel stressed, the stench is breathless and on top of it. You can bring it to the m'yazovo ї tension through the lack of supply of fabric with sour. Relax the m'yazi and grow a sprig of deep breaths and vidihiv.

11. Work hard to improve your good looks. If you look better, then we can make you laugh and feel better. A good haircut, a neat suit can give you the vitality you need. Be good to yourself.

12. Working on your weekends is different. Like weekdays, ring out hot, vicorous weekends for a calm respite. As working days are filled with the right, which means vikonannya alone, then the weekends have a more comfortable way of life.

13. Forgive and forget. Accept the fact that people know you and the world, for which we live, and are incomplete. Accept kindly on faith the words of other people, as there is no proof of the opposite. Beware of the fact that most people are trying to work and do all the best, they can. Well, and, obviously, it’s right to have respect on the side of eating and regular physical.

Give us a wish to bring some express methods of relieving stress and managing important countries, so that we can be creative for those who spend most of their time working on stressed work, forgetting about repairs and regular relaxation. These technologies are easy to achieve and their application does not require special knowledge and caution of a specialist. You can start blocking them at once. If the chief is shouting, the car is deaf in the most inexplicable place, or it trapleyaetsya more overhead, there is no time to drink and fade in the shade of trees. Ale, you can use such a technology, as to allow your body not to throw itself at the camps of shock. It is also called - inclusion in the case of traumatic stress, a method of creating a competitive dominance.

Breathe in deeply and take a deep breath, you can skilki. What is the person thinking about, having hung down? About negativity at work, domestic problems, financial difficulties? Obviously, no. Vіn povnіstyu zahopleniâ bazhannyam vіdnoviti normal breathing, schob pozbutisya fumes. Tse bazhannya intervenes with the problems of everyday life. Such a change of mind, which is dictated by life's needs, can be called "a creation of competing dominance." Dihannya - tse life. Tightening yoga, you allow your body to consume, in equal measure with everything else go to the background. Tsya mit is your winning. Vikoristovyte yogo, shchob s-pіd direct ї dії stress.

For whom you see, you relax and with a deep breath, trochs move back, raise your head and lift your head slightly. Give respect to those who, as the adopted position of the body, begin to change the prospect of a future situation.

Show yourself on high in the air, what do you see for yourself and everything that you see on your side, how to marvel at the film (here the method of directing in the position of "third-party poster" is won). Be aware of yourself as a guardian, distant, and at one time we’ll zatsіkavlenim usim, what we see. Calmly and impartially look at those who appear as if they were a real thing. A distance has been established for service: you make bachiti, as you work, without turning to those who you bachiti.

You can watch your emotions like anger, but do not die on the basis of anger. Golovna - do not let yourself be drawn into the situation again. To fight everything that is necessary for maintaining the distance: to reveal your own curses of the bar, rise to a greater distance, rise above the situation and marvel at it wildly. On the vіdstanі vy mаєte more "povіtrya for dihannya". You can relax and with a new perspective, call everything anew. Most of us know the best solutions, putting our emotions aside.

How do you follow the optimal rank,

What resource for whom you need,

You can take de vie yoga now. The most important resource is you yourself. It is acceptable, you know, that for optimal behavior you need a little bit of innocence.

Guess the situation, if you feel inspired: behind the kerm of the car, on the tennis court or on the day. Once again, in all times, to survive this spirit of innocence in oneself, observe in oneself that innocence of strength.

I would like to see a stressful situation and a diet on the basis of your interest. In this manner, you can call on yourself for help if you need something more: calm, showy, poised, etc. Everything that you need for this work - just take it, you’ve got it, and move it there, you’ll need it all at once (the method of stolen and constructive response).

The technique of fast neutralization of stress is coming, based on the distinction between facts and values.

Facts are real hypotheses. The meaning is the result of your own interpretation. Stress, like guilt, obviously, is not associated with a physical threat - it is a reaction not to a fact, but to a meaning that is attributed to you. Change the meaning, and change your reaction to those that come up. So, for example, so as not to be angry with the drive of the bad behavior of your child, to take it as a sign of good health, then. Make sure you have access to different values ​​of what is expected, and you deny the possibility of choosing a response to your situation.

It is super important not only to protect yourself in the face of stress, but to forgive yourself in the event of possible consequences. The most unsafe of them is the excess of physical and mental stress. When tested in stress, the voltage is often saved and after that, like a podia, which is called, it went. Let's sweat that tension transforms into neurotic behavior and illness.

It is also important for him to relax at the same time, knowing this excess tension. You can write about stress a lot and for a long time, but, as you yourself understand, everything is known only through practice.

Advancement of the social and psychological competence of a ceramics worker

I can help Pevna to help the clerk, I can send a special organization of social and psychological support to the clerk. The main directions of the psychological support of the ker_vniki are:

promotion of global psychological culture of scientists;

thorough management of social and psychological competence;

optimization of the image of management activity;

perfect ways to resolve conflict situations.

Really psychological support is necessary for kerivniks, how to pass training at different retraining courses for lectures, seminars and practical classes, for preparation of abstracts on problems of psychology management. In a few cases, psychological test methods can be tested with further discussion of the results of testing in the process of individual interviews. The program of psychological work varies depending on the profile of the professional activity of the students, the term of study and other factors. The most advanced program of psychological support, sound, is implemented with a contingent of the reserve of the storage warehouse.

As evidence shows, trainings and seminars on the psychology of management are successful, stinks of stench fill the deficit of psychological knowledge of the auditory. Zmіst navchalnyh will be occupied, sound, in the navchalno-normative mode. The stench is fixed, as it is psychologically competent to organize business communication (what work), that buv is described by specific psychotechnologies (yak).

Three listeners conduct business games, aimed at forming practical skills in managerial interaction.

A negative effect is given by the choice of methods of psychological diagnostics: objective tests, special psychological tests and projective methods. They win for the psychological assessment of the managerial potential of the students, for the sake of an effective individual style of management for a particular clerk and others.

In the course of psychological training of young scientists, listeners of the third category are given a metaformation of psychological readiness to gain new psychological knowledge and knowledge. It is important to formulate what you want to awaken in the auditory system for constructive self-reflection and self-development.

It is good to see that the deacons of the clerks, wanting to understand the need for the discovery of new knowledge, are often internally based on it. And here spratsovuє its own mechanism of psychological defense against uninvited invasion of that inner world. Kerivniki intuitively feel distrustful of themselves and instill a serious threat to their settlement camp. For an hour of group work, it seems that individual speeches seem to them: "We have no daily psychological problems"; "We're all good."

There is also such a type of psychological recitation, which can be summed up in the words: "Stimulative workers have important economic officials, but not psychology" or "The success of professional activity lies in knowledge and knowledge, and not in psychology."

Podolannya support can be the most effective for an hour of group work, for which specific situations of management are sorted out and played out. One of these can be occupied, for example, dedicated to looking at the situation, if the worker is stuck with the need to save the worker's call. Psychological analysis of the situation of nationalities on seeing the actual reasons, through the way the reports of spivrobitniks are revealed. It appears in the process of discussion that a number of young professionals are dictated by the lack of demand for their professional abilities, due to the lack of respect for them from the side of curiosity, low grouping of the team, unfriendly environment.

At practical lessons, the listeners played various situations, in which the changes in practice were modeled, and ways were demonstrated to fix the technique of reconciliation and constructive resolution of conflicts and protirich. The meta to occupy is a practical change of hearing in the efficiency of the stagnant psychotechnics of managerial communication.

Socio-psychological training of spivrobitniks who are preparing for hard work is guilty of taking revenge on low entry, directing them to mold their psychological readiness to the process of entering the role of hard worker. The main emphasis can be divided on the actualization of the work with people and the positive transfer of yoga to the new plantation. The managerial abilities of the future stoneworker are already being missed, as a rule, by the formed newcomers of the professional mind, by the successful completion of the organization of various service visits, by the earlier individual managerial style, organically by the authoritative alcohol industry.

Dalі be carried out shaping the robot z increasing their self-esteem and self-esteem in their own. An impulse is set to a positive awareness of one's own pace of professional growth and a change in motivation to a hard work.

In the course of the move, situations are played out, in which the workers can show and consolidate their success, form the acceptance of a professional and special self-assertion when mastering a new professional role. Particular respect is attached to the ways of fostering positive relationships with colleagues, colleagues, and great scientists.

The organization of social and psychological support will speed up the process of adaptation to core work and allow you to prophylactically absorb the possible psychological symptoms, caused by a sharp decrease in self-esteem, high anxiety, and exercise to be reinsured.

As practice shows, cerivniki, parried with vykonavtsy, more clearly understand the urgency of their special problems, as a matter of principle, require consultation with a psychologist when they are comprehended and observed. As a rule, people become adzhe kerіvniki, they try to change at the age of 35 - 45, and maybe even older. Apparently, in the same time, people and women are experiencing a crisis of "middle life", which will make you manifest the elements of psychological distress.

Until the last century, the deaky kerіvniki have not only unfulfilled professional ambitions, but also growing problems in family life (children grow up, demand respect from that old father). Blame problems and health problems (in most people, there is a decrease in physiological indicators in general activity, vibrancy and performance of the body). Under the hour of the psychological support of the nurses, it is necessary to insure the designated specific features.

A serious problem is the formation of kerіvniki novice psychohygiene, learned from the stars of a healthy way of life. The results of experimental studies allow us to say that the psychological safety of the professional activity of a ceramic worker is closely related to the problem of protecting physical and mental health. More precisely, here you can talk more about the dialectical interrelationship between becoming a healthy worker and the results of your professional activity. From one side, it is obvious that the state of health and quality contributes to the process and result of the activity, from the other side - successful or, on the other hand, unsuccessful professional activity contributes to the health of the professional.

Zagal staging ker_vniki to their health can be characterized as passive. Practically few of the educators regularly and systematically take care of their health, practice the development of special health systems, victorist methods of self-regulation of emotional states, relaxation techniques. So it goes without saying that once they have mastered new psychological knowledge for themselves, scientists are more wary of being placed before the recommendations of psychologists. For professional assistance to a psychologist, the stinks are less likely to be experienced in extreme depressions, and if there are problems in the sphere of health (both physical and mental), the stench can be easily ignored and re-read.

At the link with the cym in the training sessions, there are foods that are stressed by the robotic worker, their participants are familiar with the methodology of mental self-regulation, relaxation techniques and in other ways, zapobigannya stressful camps.

Visnovok

The camp, which had been an important mechanism for that century, had changed in the world on the basis of illness. As long ago, stress is necessary in life, so in our hour of life it is necessary to learn how to protect yourself from stress.

The current kerivnik is guilty of keeping his hand on the pulse and not allowing the camp to be deeply stressed by his subordinates, at the same time, working on his stamina to stress.

Our hour has come to the knowledge that it is more worthwhile to invest pennies in anti-stress programs, less at the exaltation of your spivrobitniks, or else ask for a replacement. At the link with the cym, the following methods were widened to prevent stress in organizations:

Quietly interested, who is engaged in physical education during the afternoon break;

Life of sports halls;

Opening cabinets for relaxation;

Payment of scientific fees for reducing stress and providing practical recommendations;

the creation of such minds, so that they would not hesitate to take the work home;

Exploration of methods to improve job satisfaction.

Summing up, it can be said that the problem of stress in the susceptibility is especially severe. At the same time, the connection with the cim fahіvtsі, yakі volodіyut mystetstvom stress-management, become especially popular, and even zavdjakі їkhnіm zusilyam can nikut seroznyh zatrakt for kompanії, po'yazanih іz vіdsutnіstіu stressostіykostі svrobіtnikі.

List of references

1. http://www. loss of soul. com/STRESS/index. htm

2. http://www. interpress. en/articles/50/

3. http://www. nlpmed. en/

4. Magazine "Stress and anxiety - what is it and how to deal with them?" No. 9, 2001.

5.http://www. ruzov. ru/ayur/ayur22. htm

6.http://www. psi. lib. en/statyi/sbornik/psiugs. htm

8.http://www. medmax. en/article23O55O195. htm

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