Self-regulation of the emotional state of preschool teachers

Excerpt from the book “Psychology of Success. Workshop on personal self-development” Klimova E.K., Pomazina O.A. Project “Psychology of Success. Workshop on Personal Self-Development" (educational and methodological manual) is a nominee for the XVIII National Competition "Golden Psyche" based on the results of 2020

A person's uncomfortable state includes negative (negative) emotions towards oneself or others.

The division of emotions into positive, negative and neutral is conditional. The basis for this division is the degree of comfort of the psycho-emotional state and its manifestations in behavior for the person himself and the people around him. With this approach, negative (discomfortable) emotions will include emotions that cause discomfort to the person himself and/or others.

The most important stage in the targeted self-regulation of a person’s psycho-emotional state is awareness of one’s negative emotions and their neutralization.

Scheme of self-regulation of emotions

Awareness of emotions involves placing a person in the position of an observer. The “Awareness” technique, described in the parable for the lesson, helps to separate yourself from emotions. At the moment when an emotion “captures” you, you need to stop internally, realize your emotion, give it a name (when naming an emotion, it is important to say: “I feel angry” instead of: “I am angry”). This will lead to an immediate effect - you will no longer feel like one with the emotion. As a result, the emotion will either disappear completely or the level of your experience of it will decrease.

To regulate your emotional state, it is important not only to understand what emotions and feelings you experience in a given situation, but also to take responsibility for your emotions and feelings, that is, to realize that in any situation you can experience neutral or even positive emotions and feelings (for example, surprise, interest, sense of humor, etc.).

Let's move on to practical exercises that will help you manage your emotions.

Types of regulation of emotional states

The actualization of emotional self-regulation can be determined by a combination of external and internal factors:

• internal ones include basic personal qualities, individual typological characteristics, emotional characteristics, characteristics of protective-coping behavior;
• to the external – the conditions of the surrounding socio-natural, academic, professional environment, the level of social integration of the individual, adaptation to the requirements of society.

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There are three main types of emotion regulation:

• expression of emotional state;
• restraint, self-control;
• switching.

Exercise “Regulating your emotions”

1. Remember the situation that causes you negative emotions and briefly describe it _______________________

2. Give a name to the emotions (feelings) you are currently experiencing about this situation___________________

3. Realize your responsibility for your emotions and feelings. Write down what neutral or positive emotions and feelings you might experience in this situation_____________________________________________ ... The danger of negative emotions is that, on the one hand, they can spill out in the form of aggressive statements and actions, and on the other hand, negative emotions that are not expressed outwardly emotions lead to accumulation of energy and various psychosomatic diseases (physical diseases, the main causes of which are psychological factors). Let's try to figure out what aggression is and how it affects a person's life.

“Stress is not what happened to you, but how you perceive it.”

This statement belongs to the famous Canadian physiologist Hans Selye. In fact, he introduced the very concept of STRESS in 1936, as the emotional tension that a person experiences as a result of external influences. It is appropriate to recall that stress can be both negative and positive. True, the consequences of “positive” stress are less long-term and not so unpleasant. (A huge lottery win can, of course, cause a heart attack, but it is unlikely, by itself, to lead to depression.)

Stress can be short-term or long-term. And here it should be noted that the stress of a brick flying past you is much less destructive to the psyche than going to a job you don’t like every day. Yes Yes! Every day you go to a hateful service, you risk earning yourself not only a pension, but also a number of very unpleasant ailments. This condition is called distress and requires a detailed investigation (preferably with a specialist) with difficult decisions being made. Typically, a person exhibits the following symptoms: reluctance to get up in the morning and go to work, irritability, mild malaise, and a feeling of exhaustion even after the weekend. No one is inclined to attach importance to this, because everyone knows that it’s good at home and they pay at work. And completely in vain!

In this article we will not talk about distress, but will tell you five simple and accessible ways to quickly cope with your emotions in a stressful situation.

First, some information. So, if “on fingers”, a person has two spheres of interaction with the world around him: emotional and conscious (cognitive). They are interconnected, like “communicating vessels”: if in one place it has arrived, then in another, accordingly, it has departed. The most striking example of this is the state of passion. After a strong emotional state, a person cannot remember anything about what happened. His consciousness was practically “turned off,” but his emotions were “over the edge.” This means the principle of dealing with stress: by taking conscious actions, we reduce emotions.

Whatever your personal manifestations of stress, there are common symptoms for everyone: muscles tense, breathing quickens and becomes shallow, palms sweat and become cold, mouth dries out, etc... This is because stress provokes the release of certain hormones that are called encourage a person to take quick action to the limit. By the way, a very useful state for primitive man, when he needed to quickly run away from a mammoth. Here it is necessary to clarify that these hormones have the most detrimental effect on the body precisely when it is not possible to use them for their intended purpose. Some even describe how they feel after stress as withdrawal symptoms, or simply a hangover. This condition is harmful and unpleasant. Therefore, the first and easiest way to manage stress is to reduce the “degree” of emotions.

So, let's begin:

1. Say loudly and out loud to yourself: “STOP!”, “ENOUGH,” “STOP IT,” or any other word, in the form of an order and in a confident voice. By the way, this method is called: “Self-order”. The sound of your own voice reduces stress.
2. Describe to yourself what you are feeling at the moment. Tell yourself (preferably out loud, if possible): “Yes, I’m stressed, I’m scared (offended, unpleasant, disgusted, I’m angry...” – underline what is necessary).
3. Pay attention to your breathing. Start breathing with the abdominal muscles - this will reduce the excitability of the nerve centers. If the situation allows, sit comfortably, start counting to yourself or out loud: 1-2-3-4 - inhale with your stomach; 1-2-3-4 – breath holding; 1-2-3-4-5-6 – smooth exhalation (you can pronounce the sound “C” at this moment for self-control); 1-2-3-4 – breath holding; and again 1-2-3-4 - deep breath... Repeat the exercise for 3 to 5 minutes.
4. Switch your attention from the stress factor to any object that catches your eye and begin to describe it in detail (for example, in front of you is a fountain pen: what color is it, what ink does it write with, does it have a cap or does it have a button, does it have scratches or name erased, etc...)
5. Pay attention to your body. Typically, during times of stress, muscles are tense. Try to relax them. At least relieve the tension that photographers call “Clamping the lower jaw” (By the way, a very useful skill for good photographs)).

And in conclusion, I would like to remind you that each of us finds ourselves in stressful situations every day. It is important to be able to “get out” of them without harm to your health. Here I would like to add that the reaction to stress is laid down in early childhood, and then “polished” over the years of life. Therefore, the easiest and most convenient way to acquire new useful skills is to contact a psychologist who, as a pleasant bonus, will teach you how to avoid getting into stressful situations, if possible.

Author - clinical psychologist Elena Bychkova

Food for thought: “Aggression”

Aggression (from the Latin aggressio - attack) is the destructive actions, behavior, emotions and feelings of a person, causing him and (or) others psychological discomfort, and in some cases, physical harm.

According to the place of manifestation (in the external behavior of a person or in the inner world of a person), aggression is divided into two types:

• external – words, actions, human behavior; • internal - negative emotions, feelings and thoughts that are either not reflected in behavior or are manifested indirectly (for example, in facial expressions, gestures).

By direction, aggression is also divided into two types:

• aggression directed against others; • aggression directed at oneself (auto-aggression).

The combination of two criteria allows us to distinguish four types of aggression (see figure).

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Self-regulation is the control of one’s psycho-emotional state, which is achieved by a person’s influence on himself with the help of words, mental images, control of muscle tone and breathing. Self-regulation techniques can be used in any situation. They promote complete restoration of strength, normalize the emotional background of activity and enhance the mobilization of the body's resources.

Self-regulation techniques can be used in any situation. As a result of self-regulation, three main effects can occur:

• calming effect (elimination of emotional tension);
• recovery effect (weakening of symptoms of fatigue);
• activation effect (increased psychophysiological reactivity).

There are natural ways to regulate the body, which include: long sleep, food, communication with nature and animals, massage, movement, dancing, music and much more. But such means cannot be used, for example, at work, directly at the moment when a tense situation has arisen or fatigue has accumulated. Timely self-regulation acts as a kind of psychohygienic means. It prevents the accumulation of residual effects of overstrain, promotes complete restoration of strength, normalizes the emotional background of activity, and enhances the mobilization of the body's resources. Natural methods of regulating the body are among the most accessible methods of self-regulation:

• laughter, smile, humor;
• thinking about the good, the pleasant;
• various movements such as stretching, muscle relaxation;
• observing the landscape;
• looking at flowers in the room, photographs, other pleasant or dear things to a person;
• bathing (real or mental) in the sun's rays;
• breathing fresh air;
• expressing praise, compliments, etc.

In addition to natural methods of regulating the body, there are other methods of self-regulation (self-influence). Let's look at them in more detail. Methods associated with breathing control Breathing control is an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) reduces the excitability of the nerve centers and promotes muscle relaxation, that is, relaxation. Frequent (chest) breathing, on the contrary, ensures a high level of body activity and maintains neuropsychic tension. Below is one way to use breathing for self-regulation.

1. While sitting or standing, try to relax your body muscles as much as possible and focus on your breathing.
2. On the count of 1-2-3-4, take a slow, deep breath (while your stomach protrudes forward and your chest remains motionless).
3. Hold your breath for the next four counts.
4. Then exhale smoothly to the count of 1-2-3-4-5-6.
5. Hold your breath again before the next inhalation for a count of 1-2-3-4.

After just 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced. Methods related to the control of muscle tone and movement Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension and quickly restore strength. As a rule, it is not possible to achieve complete relaxation of all muscles at once; you need to focus on the most tense parts of the body. Sit comfortably, if possible, close your eyes.

• Breathe deeply and slowly.
• Walk with your inner gaze throughout your body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often these are the mouth, lips, jaws, neck, back of the head, shoulders, stomach).
• Try to tighten the clamps even more (until the muscles tremble), do this while inhaling.
• Feel this tension.
• Relieve tension sharply - do this while exhaling.
• Do this several times.

In a well-relaxed muscle you will feel the appearance of warmth and pleasant heaviness. If the clamp cannot be removed, especially on the face, try to smooth it out using light self-massage with circular movements of your fingers (you can make grimaces of surprise, joy, etc.) Methods associated with exposure to words Verbal influence involves the conscious mechanism of self-hypnosis, there is a direct effect on psychophysiological functions body. The formulations of self-hypnosis are constructed in the form of simple and brief statements, with a positive orientation (without the particle “not”). Method 1. Self-orders . One of these methods of self-regulation is based on the use of self-orders - short, abrupt orders given to oneself. Use self-orders when you are convinced that you should behave in a certain way, but are experiencing difficulties in organizing your behavior accordingly. Tell yourself: “Talk calmly!”, “Be silent, be silent!”, “Don’t give in to provocation!” - this helps to restrain emotions, behave with dignity, and comply with ethical requirements and rules of working with clients. The sequence of working with self-orders is as follows:

• Formulate a self-order.
• Repeat it mentally several times.
• If possible, repeat the self-command out loud.

Method 2. Self-programming . In many situations, it is advisable to “look back” and remember your successes in a similar situation. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, and volitional spheres and instill confidence in his abilities. You can set yourself up for success through self-programming. 1. Remember a situation when you overcame similar difficulties. 2. Formulate the text of the program. To enhance the effect, you can use the words “just today”, for example:

• “Today I will succeed”;
• “Today I will be the most calm and self-possessed”;
• “Today I will be resourceful and confident”;
• “It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of restraint and self-control.”

3. Mentally repeat it several times. Attunement formulas can be said out loud in front of the mirror or to yourself on the way. Method 3. Self-approval (self-encouragement) . People often do not receive positive assessment of their behavior from others. Its deficiency is especially difficult to tolerate in situations of increased neuropsychic stress, which is one of the reasons for increased nervousness and irritation. Therefore, it is important to encourage yourself. In case of even minor successes, it is advisable to praise yourself, mentally saying: “Well done!”, “Clever girl!”, “It turned out great!”

Methods associated with drawing Drawing with paints, pencils, felt-tip pens, which give full, rich color, helps to get rid of unpleasant experiences, especially depression, anxiety, and fear. In the latter cases, it is recommended to draw with the left hand (right-handed). In this case, what is important is not the ability to draw, but the ability to express one’s emotions in an abstract form, through color and line.

1. Create a drawing that reflects your inner state.
2. Take bright colors that you associate with a feeling of joy, confidence, freedom, and draw - let it be a pure abstraction - something with these colors.

Such emotional saturation is very important. It can be used to get into a “confident” state. Techniques to help relieve fatigue before difficult work If you are tired, but you still have difficult work to do, or an event has occurred that has unsettled you and you are losing control of the situation, it is recommended to take a break for self-regulation using self-calming orders. Stage 1 . Physical exercises for stretching muscles and tension-relaxation of the most suitable muscles that are not involved in work (10-15 seconds). Stage 2. Muscle relaxation, but without a drowsy state, using the following verbal formulas, which are pronounced “to yourself” during the inhalation phase (2.5 minutes):

• I relax and calm down.
• My hands are relaxed and warm.
• My hands are completely relaxed, warm, motionless.
• My legs are relaxed and warm.
• My legs are completely relaxed, warm, motionless.
• My torso relaxes.
• My torso is completely relaxed, resting, good, pleasant rest.
• A state of pleasant rest, peace, relaxation.
• The restoration process is underway.
• Every cell of muscles, nerves, and brain rests and recovers.
• The whole body was well rested and restored.
• Fatigue and anxiety disappeared. I'm ready to take action.

Stage 3. Mental representation of the most significant elements in the upcoming activity (2 minutes). Stage 4 . Performing the most significant actions (stand up, smile, stretch, etc.) or uttering the most basic arguments (any statements that promote self-approval and self-support. For example: “I can handle this,” “I am calm, happy and confident.” (a) in yourself") (10-15 seconds). In conclusion, it should be noted that in the work to prevent neuropsychic tension, the primary role should be given to the development and strengthening of cheerfulness, faith in people and constant confidence in the success of the business you have undertaken. Remember smiling as an effective way to relieve nervous tension. Among other things, a smile greatly decorates a person, it is pleasant to look at, and therefore, this is another way to strengthen self-confidence. Based on the above, we can derive the “confidence formula”:

• Consciously creating the posture and facial expressions of a confident person.
• Artificially attracting a feeling of inner state of joy.
• Creating a mental image of success, feeling like a successful person.

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Classification of types of aggression

1. External aggression towards another is aggression that manifests itself in a person’s behavior in the form of statements and actions that cause moral and/or physical harm to another person. This type of aggression includes: actions causing physical damage to people’s health, property, and the environment; statements aimed at the self-esteem of another person: accusations, insults, humiliation, teachings (“You should...”, “You are wrong...”), reproaches, ridicule, demonstrative ignoring, etc.

2. External aggression towards oneself is aggression manifested in behavior in the form of aggressive actions and statements towards oneself. This type of aggression may be accompanied by physical harm to oneself (banging one's head against a wall; slapping oneself in the face, hands, etc.).

3. Internal aggression towards another is aggression expressed in negative emotions, feelings and thoughts towards another person. For example, this type of aggression will include resentment, anger, hatred, anger, jealousy, envy, fear, disappointment, disgust, condemnation, contempt, arrogance, etc.

4. Internal aggression towards oneself is aggression expressed in negative emotions, feelings and thoughts towards oneself. This type of aggression can include a feeling of guilt, a feeling of shame, self-resentment, a feeling of self-abasement, internal self-flagellation, etc.

The influence of negative emotions on a person's life. As noted earlier, negative emotions include emotions that cause discomfort to the person himself or to others.

The presence of negative emotions is a signal to a person that values ​​that are significant to him are affected, his expectations regarding himself, other people, phenomena, etc. are violated. Negative emotions are a symptom of psychological ill-health, an indicator of a person’s disharmony with himself or the world.

The negative impact of negative emotions on human health has been experimentally proven. D. Servan-Schreiber in his book “Antistress” (Servan-Schreiber D. Antistress. How to overcome stress, anxiety and depression without drugs and psychoanalysis. - M., 2013. - P. 82–83.) describes an experiment proving the influence emotional experiences on the functioning of the immune system, namely, on the secretion of immunoglobulin A. Immunoglobulins A are the body’s first line of defense against infectious agents (viruses, bacteria and fungi). They are continuously renewed on the mucous surfaces of the nose, throat, bronchi, intestines and vagina - where there is a constant threat of infections. In the experiment, volunteers were asked to remember an episode they experienced that involved them in a state of anger. Even a simple memory made their hearts beat chaotically. Due to the loss of balance for a short period of time, the secretion of immunoglobulin A sharply decreased, reducing resistance to infectious agents by an average of six hours. In the same study, positive memories led to increased immunoglobulin A production over the next six hours.

The described experiment explains how internal aggression (negative emotions) leads to psychosomatic disorders of human health, and in the case of protracted negative experiences, to serious illnesses, and shows the importance of neutralizing one’s internal aggression to maintain health.

Another characteristic feature of aggression is that it functions according to the boomerang principle (aggression sent externally is returned to the sender) and the principle of “like attracts like” (both internal and external aggression attracts aggression). In other words, a person who behaves aggressively towards others or himself receives aggression from others in return.

Have you ever thought about what negative emotions and feelings are typical for you, what type of aggression predominates in you? The following exercise will help you understand the answers to these questions.

Emotional self-regulation: how to manage emotions?

Emotional self-regulation is the ability to cope with one’s own experiences without harming the psyche of others. The question of how to manage emotions bothers everyone. The fact that man is an emotional being is beyond doubt. Joy, sadness, surprise, delight and outbursts of other emotions permeate our lives, accompany every action, arise for any reason, and sometimes for no apparent reason at all. It is quite difficult to imagine your life without emotions. However, some scientists claim that emotions are unnecessary and even dangerous to our existence. They consider emotions to be an atavism - an unnecessary, outdated element inherited by man from distant ancestors. Open expression of emotions and weak self-regulation mechanisms are characteristic of ill-mannered people or representatives of backward cultures. Perhaps modern civilized individuals should completely get rid of emotions so that they do not complicate life... “We all know that emotions are harmful to our prudence and our blood pressure,” the American psychologist Frederick Skinner liked to say. Indeed, quite often violent emotions interfere with purposeful activity and disorganize behavior. In especially severe cases, in order to calm down, the subject has to expend all his strength and use all methods of self-regulation. What benefits do emotional disturbances bring? Often, emotions do not complicate, but on the contrary, significantly simplify life and take some of the load off the brain. How does this happen? Imagine that you meet a stranger and you feel that you don’t like him. The course of further action is clear. If you don’t like it, then we’ll limit contacts. We will be friends with the one we like. And why and why - we’ll figure it out along the way if there is nothing else to do. This is how emotions replace the complex analytical work of the brain in a few seconds. Sometimes, of course, it wouldn’t hurt to figure out what exactly you like or don’t like about a person or event. Having relied in vain on subconscious methods of self-regulation, guided by emotions, you can be enchanted by the color of your hair or the sound of your voice and for the time being stubbornly ignore bad character traits. Or, on the contrary, being irritated by speech errors and the words of parasites, it is easy to ignore the “beautiful impulses of the soul.” By expressing feelings, people get rid of internal tension. Thanks to emotions, we understand each other better and can judge the internal state of others. Emotional phenomena unite people and help them perform joint activities. Emotions also have a powerful motivating effect and contribute to faster learning. Therefore, emotions are necessary and important for a person, and developed emotional self-regulation is designed to help a person correctly understand and constructively express their feelings. Mechanisms of self-regulation of emotional state

As already noted, emotions bring many benefits to people, but in some circumstances they cause quite a lot of discomfort. Under the power of anger, hatred or panic, a person loses control over the situation, commits rash acts, and makes rash decisions. Emotional self-regulation helps restore balance, regain self-confidence, cope with emotions, and minimize destructive consequences. How to manage emotions? All self-regulation mechanisms are divided into two large groups: constructive and non-constructive. Non-constructive methods of self-regulation operate on the principle of psychological defense. They provide temporary relief due to the fact that negative experiences are repressed into the subconscious and do not bother the person for some time. Such mechanisms are not really effective because negative emotions continue to exist and will certainly manifest themselves at the first opportunity. Constructive self-regulation techniques contribute to realistic adaptation to the world around us. In science they are called coping behavior. Emotional self-regulation, which increases a person’s adaptive capabilities, involves voluntary choice. Based on an understanding of the nature of emotional phenomena and the reasons for their occurrence, a person ceases to be a victim of surging experiences and consciously predicts his emotional reactions. Many people think about how to manage emotions when the fire is already raging with might and main. Although it is easier to prevent a fire than to eliminate the consequences. Coping behavior is not only about calming burning passions. Genuine self-regulation mechanisms are personality traits that are an internal resource that help to adequately respond to a situation and prevent an unwanted fire from occurring. The resources for coping behavior are the following personal characteristics:

• the presence of internal values, an understanding of one’s place in the world, one’s life task;
• the conviction that successes and failures in life depend on myself and my abilities;
• optimism, belief in the good, high self-esteem;
• self-acceptance, natural behavior, lack of fear of proving oneself and making mistakes;
• goodwill, sociability, ability to establish and maintain deep and close emotional connections;
• the ability to live in the present;
• autonomy, independence and freedom of choice;
• the ability to take responsibility for one’s life, social maturity.

Inadequate methods of emotional self-regulation
Austrian psychiatrist Paul Watzlawick argues that a person is very poorly adapted to being happy.
Having forgotten about the mechanisms of emotional self-regulation, people deliberately cultivate troubles and literally strive to become unhappy. An unhappy person always has something to do, something to discuss with friends and relatives. His life seems to him full of events. Therefore, many subjects cleverly cling to their real failures or invent non-existent troubles. Mistakes and defeats are carefully stored in memory and retrieved at every opportunity. People savor their experiences and willingly share them with others. Ultimately, a person gets used to living in a situation of tension, and then various misfortunes begin to find him. The individual is demonstratively angry and indignant, shows concern, complains to everyone he meets about his “evil fate,” and secretly rejoices: “Hurray! Again there is something to worry about! Then there will be something to remember.” And he doesn’t need to do anything special, and time is busy, and life is in full swing... And he doesn’t need any methods of emotional self-regulation at all. The task of how to manage emotions is not on the agenda. A fairly common excuse for a lazy person is the statement: “I can’t help it.” Very often in our speech we encounter the following expressions: “I was gripped by horror”, “I was attacked by melancholy”, “Fear took me by surprise”, “I had a nervous breakdown”... I just want to ask: “Where were you at this time?” moment? What were you doing while all this was happening? Who resolved all this chaos in your own inner world? Emotions are not viruses or aliens. They cannot attack us from the outside world. Any feelings originate in the inner world i.e. depend on the person himself, his desire and willingness to worry. Each person decides for himself what emotions to experience. And if you are sad, it means you need it for some reason. You get some benefit from it. Then even the most wonderful techniques for emotional self-regulation really won’t help you. It is not so rare to find heroic people who know how to control themselves and know exactly how to manage their emotions. Usually this means that a person does not allow his experiences to break out, holds them back, and does not show them to others. But this does not mean that there are no emotions. There's a hurricane raging inside. And on the surface - peace and quiet. Restraining emotional self-regulation is a direct path to neurosis and various somatic diseases. An emotion that has already arisen will not disappear anywhere. If it is suppressed, a muscle clamp forms in some organ. The more often you suppress emotions, the more clamps there are. Ultimately, the organ begins to malfunction, and the body begins to get sick. There is a whole direction in science that studies the influence of mental factors on the occurrence of somatic diseases - psychosomatics. For example, scientists have proven that hyper-responsible managers often have stomach ulcers, and touchy people often have sore throats. Effective techniques for self-regulation of emotional state
How to act correctly in a tense situation? How to manage emotions? The answer is simple - there is no need to suppress feelings. You need to learn to understand them. Human emotions are a well-functioning signaling system. A virtual red light appears when something significant happens in the environment. Negative emotions warn us, warn us of a possible threat, and keep us from doing stupid things. Learn to find and eliminate the cause of your experiences, not the emotions themselves. Breaking a warning light will not eliminate the danger. The following methods of self-regulation will help to effectively reduce the intensity of passions: - Physical activity. Any physical exercise is an excellent self-regulation mechanism. In order to unload the emotional sphere, you do not need to systematically engage in sports. In the midst of the experience, it is enough to do a few squats, jump intensely or climb the stairs at a fast pace. - Walk in the fresh air. Fast walking is also good physical activity. In the process of movement, breathing quickens, the blood is saturated with oxygen. The brain receives additional nutrition and begins to work much better. Your thoughts become more positive and the optimal solution to the problem that caused emotional stress is found by itself. — Vocal exercises. Among practical psychologists there is an expression “screaming emotions.” It is used to denote vocal self-regulation techniques. When producing sounds, the vocal cords produce powerful vibrations that release energy. By practicing singing and making any loud sounds, a person thereby frees himself from negative emotions. — Gymnastics for fingers. There are many receptors on our fingertips that transmit signals to the brain. To give vent to unnecessary emotions, you can use the following self-regulation mechanisms: carefully rub your palms together, thoroughly knead plasticine or dough. — Temperature contrast. Violent emotions are associated with something hot. If you need to cool down the dust, use a temperature change. Breathe near an open window, wash your face with cold water, or apply a piece of ice to your forehead. — Visualization. Emotional self-regulation becomes simple for those who have learned to disconnect from their emotions. This can be done using visualization techniques. Imagine that negative emotions are a heavy hat, a scratchy scarf or a tight belt. Mentally get rid of the accessory that is bothering you and feel free. — Replacement of an object. If your emotions are associated with a specific person, try to transfer them to some inanimate object: a portrait, a punching bag, a plush toy, a stack of paper. Give vent to your anger, express all your grievances, take out your irritation and move on with your life. In conclusion, let us remind you once again that feelings should never be restrained. By depriving yourself of emotions, you deprive the world of colors. Learn to understand and accept your emotions. They so clearly want to tell you something... Pay attention to them!

Examples of aggressive statements and actions

2. Write down your typical aggressive actions, statements, negative emotions, feelings, thoughts.

External aggression towards another _________________

External aggression towards oneself _____________________

Internal aggression towards another _______________

Internal aggression towards oneself __________________

3. Realize what type of aggression is most typical for you _______________________________________

Commentary on the exercise. Awareness of the presence of one or another type of aggression is the starting point for the use of self-regulation techniques. It is known that admitting that you have a problem determines half the success in resolving it. Awareness of the problem allows you to translate it into a task. You can, for example, say to yourself: “Yes, I am aggressive towards myself and others. But I want to learn how to regulate my emotional state.”

It is important to remember that a person cannot be forced to experience negative emotions if he does not want to. He has the right at any point in his life to take advantage of the advice contained in the well-known saying: “If you can’t change the situation, change your attitude towards it” (for example, switch your attention from mentally scrolling through the negative consequences of the current situation and searching for an answer to the question: “Why ?” to think about the answer to the question: “Why is this situation given, what potential opportunities does it open up?”, to comprehend the experience gained thanks to this situation, to search for a solution to the problem, etc.).

So, we got acquainted with what aggression is, looked at its types and impact on human life. Now let’s try to figure out where aggression comes from and how to neutralize it.

By and large, the cause of negative emotions and aggression is a person’s unjustified expectations. Negative emotions only signal to us that something is not going as we expected, so we need to get rid not of negative emotions, but of the reason that causes these emotions. However, if you do not remove the symptom (negative emotion), then it is difficult to get to the bottom of the cause of aggression (by analogy, if we experience severe pain, then first we need to relieve the pain, and only then eliminate the cause of the disease). Therefore, self-regulation of an uncomfortable state should begin with relieving symptoms - with normalizing breathing and muscle tone, with awareness and neutralization of negative emotions. And after that, move on to analyzing unjustified expectations.

Let's get acquainted with techniques for regulating your expectations.

Article for teachers: “Methods of self-regulation”

Consultation for teachers: “Methods of self-regulation”

It’s not enough to own a fortune, you also need to control yourself!

E. Sovtar

Belgian financier

Self-regulation (translated from Latin as “to put in order”, “to establish”) is an expedient establishment of balance between the environment and the body that corresponds to changing conditions.

We all live under a kind of “stress cap”, which gives rise to a tendency in us to constant irritability, nervousness and sometimes inappropriate reactions.

Stress can be prevented and overcome.

Lifestyle is the main factor significant for the prevention of stress.

The most important components are:

 Relationships with other people, built on mutual respect, calmness, balance.

 The daily routine should be reasonable: stressful periods should be balanced with periods of relative calm.

 Diet: more nuts, fruits, seafood, more cottage cheese from dairy products. There must be a hot dish.

 Motor activity should not be limited. If you attend a sports section, then during the period of the most intense emotional stress, sports activities will help you.

 We must not forget about the quality of sleep and rest. Sleep at least 8 hours a day.

What can be done practically

(or at least try)

According to one of the creators of the theory of stress, Canadian physiologist Hans Selye, the anxiety reaction consists of three successive phases:

 Impulse

 Stress

 Adaptation

Thus, normally, after the onset of stress, tension subsides and the person, one way or another, calms down. If a person wants to direct his efforts to maintain health and, for this purpose, regulate his emotional state, then relaxation can serve as an active defense already at the impulse phase. Relaxation regulates mood and the degree of mental arousal, and allows you to ease or relieve stress.

Quick relaxation technique

(exercises that can help you relax in 10 minutes)

 Sit in a chair and relax using imagery visualization techniques. (A person evokes a pleasant memory: place, time, sounds, smells. For some time he “gets used to” this state, remembers it and then uses it in difficult situations)

 Brew yourself some tea. Stretch out your tea drinking for at least 10 minutes and try not to think about anything serious during this period of time.

 Turn on the tape recorder, listen to your favorite music. Try to completely immerse yourself in it.

 If your loved ones are at home, drink tea, coffee with them, and calmly talk about something unrelated. Do not solve your problems immediately upon returning home: it is very difficult in a state of fatigue.

 Fill the bathtub with not very hot water and lie in it.

 Take a walk in the fresh air.

Anti-stress breathing

This method has been known to man since ancient times. These breathing exercises can be performed in any position. Only one thing is required: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension. The correct position of the head is also very important: it should sit straight and free on the neck.

Breathing exercise

in many cases, quickly relieving stress:

Take a comfortable position, conducive to rest;

Place your palms parallel to each other at a short distance, about a centimeter;

Observe how the sensations in your palms change along with your breathing (usually they change when you inhale in one direction, and when you exhale in the opposite direction);

Breathe with your stomach (diaphragm), deeply and slowly, mentally directing your breath into your hands;

Make sure that the warmth in your palms and fingers increases;

Continue breathing in this way for at least five minutes;

Achieve a lasting and intense feeling of warmth.

Behavior in a stressful situation

To be able to calm down, you need to find an effective way of self-help. Below are some tips that may help you with this.

 Anti-stress breathing. Slowly take a deep breath through your nose; At the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. This is a calming breath. Try to imagine that with each deep inhalation and long exhalation you are partially releasing stress.

 Minute relaxation. Relax the corners of your mouth, moisten your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts, and inner state. Quite natural. What you don't want others to know about your stress. In this case, you can change your “facial and body language” by relaxing your muscles and deep breathing.

 Look around and carefully examine the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, without rushing, mentally go through all the objects one by one in a certain sequence. Try to fully concentrate on this. This will take your mind off the stress.

 If circumstances permit, leave the room in which you are experiencing acute stress. Go to another room or go outside.

 Stand with your feet shoulder-width apart, lean forward and relax. The head, shoulders and arms hang down freely. Breath calmly. Hold this position for 1-2 minutes, then slowly raise your head (so that it does not become dizzy).

 Do some activity: start washing clothes, washing dishes or cleaning. The secret of this method is simple: any activity, especially physical labor, acts as a lightning rod in a stressful situation and helps to distract from internal tension.

 Take a calculator or paper and pencil and count how many days you live in the world (multiply the number of full years by 365, adding one day for each leap year, and add the number of days that have passed since your last birthday). Such rational activity will allow you to shift your attention.

Maintaining a Positive Attitude

 Learn to see joy even in small things. For example, you come home from work, and your mother has prepared your favorite pancakes. Great! After all, it is these little joys that make us a little happier.

 When you meet a friend (girlfriend), instead of “How are you?” ask what good happened to him (her).

 If you encounter serious difficulties, divide them into several parts, which are much easier to cope with.

 Spend more time on the morning routine that brings you more pleasure.

 When leaving home for work, pay attention to the surrounding nature, how nice it is around, how wonderful it is that you live here!

A LITTLE JOKING ADVICE ON A SERIOUS TOPIC

 It’s not enough to awaken the beast within you, you also need to tame it.

 If you want to have movable and immovable property, start by learning to control yourself!

 To leave a hard life behind, it is not enough to turn your back on it.

 Do you want time to work for you? Don't kill him!

.

Expectation regulation circuitry

Flexible expectations may include assumptions about the likely paths of events, possible types of future behavior (depending on one or another course of events), ways to prevent undesirable scenarios for the development of events, the presence of unpredictable factors influencing the course of events and one’s own behavior and etc. It is thanks to the presence of flexible expectations that a person is able to control his emotions and build constructive relationships with the outside world.

Let's move from theory to practice. Practice transforming your unambiguous expectations into flexible ones using the technique of self-regulation of your attitude towards another person. The technique includes a set of human actions to regulate one’s breathing, muscle tone, emotions, and increase the flexibility of expectations regarding one’s own actions and the behavior of other people. Do an exercise to master this technique.

Abstracts For You

Introduction Chapter 1. Mental states of a person 1.1. The concept of human mental states 1.2. Classification of mental states Chapter 2. Regulation and self-regulation of mental states 2.1. General principles of regulation of conditions 2.2. Classifications of methods for regulating conditions 2.3. External methods of regulation of mental states 2.4. Self-regulation methods Conclusion References

Introduction

Any person at least once in his life needed to change his physiological or psychological state in the shortest possible time. Someone has learned to do this using various simple means: for example, by indulging in memories of some positive life events, or simply trying to breathe deeper and more slowly. Other people can't find a way to calm down when they're very nervous or feel good when they're very tired.

Such a person’s inability to regulate his mood can negatively affect not only relationships with others, but also the quality of performance of professional duties.

A long stay in the grip of negative emotional states (anxiety, expectations of the unknown, guilt, dissatisfaction, anger, etc.), the inability to reduce the severity of the experience of adverse effects is also fraught with the fact that it has a destructive effect on the body, physical and mental state.

Even in ancient times, a connection was noticed between a person’s emotions and his physical condition. It was believed, for example, that the need to constantly suppress emotions destroys the heart; envy and anger affect the digestive organs; sadness, despondency, melancholy - accelerate aging.

Currently, regarding the problem of mental self-regulation in activity, there are two positions that differ in the object of regulation. On the one hand, there is a search for its solutions in the direction of identifying regulatory components in the structure of activity, on the other hand, various techniques for self-regulation of the state are being developed and used, up to those that sharply reduce the activity of the subject of activity, and one might say, zombify a person (these include some NLP methods, psychopharmacological drugs, autohypnosis, etc.).

Chapter 1. Human mental states

1.1. The concept of human mental states

Mental states represent holistic characteristics of mental activity over a certain period of time. Taking turns, they accompany a person’s life in his relationships with people, society, etc.

In any mental state, three general dimensions can be distinguished: motivational-incentive, emotional-evaluative and activation-energetic (the first dimension is decisive).

Along with the mental states of an individual person, there are also “mass-like” states, i.e. mental states of certain communities of people (micro- and macrogroups, peoples, societies). In the sociological and socio-psychological literature, two types of such conditions are specifically considered - public opinion and public mood.

Human mental states are characterized by integrity, mobility and relative stability, relationship with mental processes and personality traits, individual originality and typicality, extreme diversity, polarity.

The integrity of mental states is manifested in the fact that they characterize all mental activity as a whole in a certain period of time and express the specific relationship of all components of the psyche.

The mobility of mental states lies in their variability, in the presence of stages of progression (beginning, certain dynamics and end).

Mental states are relatively stable, their dynamics are less pronounced than those of mental processes (cognitive, volitional, emotional). At the same time, mental processes, states and personality traits are closely interconnected.

Mental states influence mental processes, being the background of their course. At the same time, they act as “building material” for the formation of personality traits, primarily characterological ones. For example, a state of concentration mobilizes the processes of attention, perception, memory, thinking, will and emotions of a person. In turn, this state, repeated many times, can become a personality quality—concentration.

Mental states are characterized by extreme diversity and polarity. The latter concept means that each mental state of a person corresponds to an opposite state (confidence - uncertainty, activity - passivity, frustration - tolerance, etc.).

1.2. Classification of mental states

Human mental states can be classified on the following basis:

1) depending on the role of the individual and the situation in the occurrence of mental states: personal and situational;

2) depending on the dominant (leading) components (if they clearly appear): intellectual, volitional, emotional, etc.;

3) depending on the degree of depth: states are (more or less) deep or superficial;

4) depending on the time of occurrence: short-term, protracted, long-term, etc.;

5) depending on the impact on the individual: positive and negative, sthenic, increasing vital activity, and asthenic;

6) depending on the degree of awareness: states are more or less conscious;

7) depending on the reasons causing them;

depending on the degree of adequacy of the objective situation that caused them.

We can distinguish typical positive and negative mental states that are characteristic of most people both in everyday life (love, happiness, grief, etc.) and in professional activities associated with extreme (extreme, unusual) conditions. This should include mental states of professional fitness, awareness of the significance of one’s profession, a state of joy from success in work, a state of volitional activity, etc.

The mental state of professional interest is of great importance for the effectiveness of work.

The state of professional interest is characterized by: awareness of the significance of professional activity; the desire to learn more about it and actively act in its field; concentration of attention on a range of objects associated with a given area, and at the same time these objects begin to occupy a dominant position in the mind of a specialist.

The diversity and creative nature of professional activity make it possible for an employee to develop mental states that are close in content and structure to the state of creative inspiration characteristic of scientists, writers, artists, actors, and musicians. It is expressed in creative upsurge, sharpening of perception, increasing the ability to reproduce what was previously captured, increasing the power of imagination, the emergence of a number of combinations of original impressions, etc.

The mental state of readiness for it in general and for its individual elements in particular is important for the effectiveness of professional activity.

Along with positive (asthenic) states, a person may experience negative (asthenic) mental states in the course of his life (activity, communication). For example, indecision as a mental state can arise not only when a person lacks independence and self-confidence, but also due to the novelty, ambiguity, and confusion of a particular life situation in extreme (extreme) conditions. Such conditions lead to a state of mental tension.

We can and should talk about the state of purely operational (operator, “business”) tension, i.e. tension that arises as a result of the complexity of the activity performed (difficulties in sensory discrimination, states of vigilance, complexity of visual-motor coordination, intellectual load, etc.) and emotional tension caused by emotional extreme conditions (working with people, including patients, offenders, etc.).

Chapter 2. Regulation and self-regulation of mental states

2.1. General principles of condition regulation

Due to the fact that a number of conditions lead to disorganization of behavior and activity, it is necessary to regulate these conditions. In the broadest sense, the regulation of conditions can be carried out in two ways: preventing their occurrence and eliminating existing conditions. Each of these paths can be carried out either through influence on the human psyche from the outside (for example, the influence of a psychologist on a patient through the use of psychoregulatory training, the use of color, music, natural landscape), or through self-influence (self-hypnosis, self-persuasion, self-orders). In the second case we are talking about self-regulation.

During the regulation of states, one of three tasks can be solved:

1. maintaining the existing state;

2. transfer to a new state required by the conditions;

3. return to the previous state.

The last two tasks are realized, on the one hand, through additional generation of nervous energy and an increase in the level of activation, on the other hand, through an urgent and effective discharge of excessively large nervous energy through effector channels, i.e. through speech, ideomotor, motor and visceral reactions.

The effectiveness of many techniques for regulating conditions depends on a number of factors: the regularity of their use, the experience of a specialist, the psychological characteristics of the person affected, and finally, on whether the person himself believes in their effectiveness.

Before any regulatory impact, it is important to consider the state of a person or his individual functional system. Otherwise, the impact may lead to the opposite effect.

Successful, and most importantly - adequate, regulation of states (especially functional ones) is facilitated by feedback that reports changes in a person’s physiological and psychological parameters in the process of regulation.

2.2. Classifications of methods for regulating conditions

G. Sh. Gabdreeva divides the methods of regulation into two groups: direct regulation (pharmacological agents, bibliotherapy, music) and indirect influence (occupational therapy, simulation games and suggestion). True, Gabdreeva suggests using simulation games to change a person’s personal qualities, for example, shyness.

L.G. has a different approach to the classification of state management methods. Dikoy and L.P. Grimak: all control influences are differentiated depending on which regulatory and activating systems they are implemented: specific, nonspecific, cognitive-motivational, etc. Thanks to the processes of specific and nonspecific activation, unconscious, involuntary activation occurs, and with the help of volitional regulation processes, conscious regulation of states.

Izard identifies three methods for eliminating an unwanted emotional state:

1) regulation through another emotion;

2) cognitive regulation;

3) motor regulation.

The first method of regulation involves conscious efforts aimed at activating another emotion opposite to the one that the person is experiencing and wants to eliminate. The second method involves using attention and thinking to suppress or gain control over an unwanted emotion. This is a switching of consciousness to events and activities that arouse a person’s interest and positive emotional experiences. The third method involves the use of physical activity as a channel for relieving emotional stress.

In general, all methods of regulation are divided into two groups: external and internal (self-regulation), although this division is purely conditional, since suggestion can be self-hypnosis, and massage can be self-massage, etc.

2.3. External methods of regulation of mental states

There are many effective external methods for regulating conditions: pharmacological, external suggestion, hypnosis, music therapy, color exposure, physical means (massage, hydrotherapy, acupuncture), etc.

Pharmacotherapy is the use of pharmacological agents to influence a person’s condition. This is one of the most ancient and widespread ways of regulating conditions. Even at the Olympic Games in Ancient Greece, athletes tried to improve their performance by using stimulants.

Professional activities also involve the use of stimulant chemicals, the most well-known of which are caffeine and pharmacological preparations containing it. Excitants and stimulants include phenamine, ephedrine, cordiamine, etc., which are similar in their chemical structure to adrenaline.

In the everyday consciousness of people, there is an opinion that alcohol is also a performance stimulant. It is believed that it “enlightens” thoughts and increases a person’s physical capabilities. This opinion was formed because the euphoria that appears when drinking alcohol creates conditions for an inadequate self-assessment of one’s condition and capabilities.

The use of psychotropic drugs, such as aminazine and reserpine, helps relieve depressed mood, fatigue and other unfavorable conditions. In general, it should be borne in mind that even the most “harmless” drugs disrupt the natural course of processes in the body and may have undesirable side effects, which increase with increasing dosage of the drugs, as addiction to them is observed.

The use of psychoregulation allows you to:

• increase mental adaptation to high stress and monotony of work, maintain a high level of motive, promote rapid nervous recovery;

• neutralize the negative consequences of the impact on the psyche of a person who has suffered trauma or failed in achieving a highly significant goal;

• relieve anxiety, mobilize efforts, raise emotional tone, and the mood to carry out the activity program.

External suggestion is the mental influence of one person (suggestor) on another (suggestor), carried out using speech and non-verbal means of communication and characterized by reduced argumentation or its complete absence on the part of the suggestor and low criticality in the perception of the suggested content on the part of the suggestor.

During suggestion, the suggestor believes in the suggestor’s arguments, expressed even without evidence. In this case, he focuses not so much on the content of the suggestion, but on its form and source, i.e., on the suggestor.

According to some data, a good effect on accelerating recovery and reducing emotional excitability is obtained from the influence of external suggestion on a sleeping person. This effect becomes even greater if vibration massage and a sauna are used beforehand.

The word “hypnosis” appeared only in the middle of the 19th century, but evidence of hypnotic states in people appeared at the dawn of human civilization. It was used by ministers of religious cults.

The unusualness of this method of regulating human states is that hypnosis itself is a state.

As noted by L.G. Dikaya and L.P. Grimak, hypnosis is applicable in a number of cases of professional activity in order to reveal a person’s creative abilities and reserve capabilities. With the help of hypnosis, it is possible to simulate states of increased mental readiness for action with their implementation in the post-hypnotic period in operator activity. Techniques for teaching “self-hypnosis” have appeared, used to improve the performance of people in mass professions. Despite the possibility of successfully using hypnosis to optimize functional states, it has, as the above authors note, significant limitations that make its use in production conditions not always advisable.

First, achieving deep hypnotic immersion is not always appropriate in an everyday work situation. Secondly, not all people are hypnotizable. Most resist hypnotic influence. Thirdly, there are few highly qualified specialist hypnotherapists who could work on optimizing the functional state in production.

As for the use of music to regulate emotions, even in Ancient Babylon, priest-musicians knew about the relieving value of mournful songs for grief and performed them during mourning ceremonies. Emotional experience as the main condition for the perception of music was also noted by philosophers and doctors of Ancient Greece (Aristotle, Plato, Hippocrates).

Harmonious music is the best psychotherapist. When a person falls asleep to gentle melodies, he dreams good dreams all night long. This music is soothing and relaxing.

The study of the emotional significance of individual elements of music (rhythm, tonality) has shown their ability to evoke certain emotional states in a person. Minor keys have a “depressive effect”, fast pulsating rhythms and consonances are stimulating and cause negative emotions, “soft” rhythms and consonances are calming.

It should be taken into account that not only the melody is perceived in music, but also its meaning, therefore a completed musical work has a greater emotional impact on a person than a meaningless prelude consisting of scales, chords, etc.

If we talk about the use of color to regulate states, then different colors have different effects on the mental and functional state of a person. Warm colors (red, orange) have an ergotropic effect, increasing the activity of the sympathetic division of the autonomic nervous system and increasing excitation of the central nervous system. Cool colors (blue, cyan) have a trophotropic effect, i.e. they calm, reducing the activity of the sympathetic department and increasing the activity of the parasympathetic department of the autonomic nervous system. In this regard, the respiratory rate, heart rate, and blood pressure decrease.

Catharsis (translated from Greek as purification) is one of the ways to relieve mental stress. Initially, with the light hand of Aristotle, this concept meant emotional shock and the subsequent state of internal purification in the viewer of an ancient tragedy, the hero of which, as a rule, dies. Later (in psychoanalysis), catharsis turned into a special method of therapeutic influence, consisting of a discharge, a “reaction” of the affect that was previously repressed into the subconscious and was the cause of neurosis.

Simulation games include role-playing and business games. By playing out a particular role and business situation, you can reduce a person’s anxiety.

Bibliotherapy (libropsychotherapy) as a means of regulating conditions was proposed by V.M. Bekhterev, and its physiological essence was revealed by K.I. Platonov.. While reading, a person is imperceptibly drawn into the world created by the writer, becomes, as it were, an accomplice in the events described, and empathizes with his favorite characters. At the same time, one’s own unpleasant emotions and thoughts are forced out of consciousness. In production, this method is usually used in the form of listening to excerpts from works of art to neutralize the state of monotony.

Recently, a new direction in managing emotional states has emerged - gelotology (from the Greek gelos - laughter). Laughter has been found to have a variety of positive effects on mental and physiological processes. It suppresses pain because catecholamines and endorphins are released during laughter. The former prevent inflammation, the latter act like morphine. The beneficial effect of laughter on blood composition has been shown. The positive effects of laughter last throughout the day.

Laughter reduces stress and its consequences by reducing the concentration of stress hormones - norepinephrine, cortisol and dopamine.

Physical means of regulating states.

Massage. It is used both as a means of accelerating the recovery of muscle performance after physical activity, and as a way to regulate the mental state.

Along with manual massage, vibration massage is also used, that is, the action of vibration of a certain frequency and amplitude. However, regular use of vibration massage is ineffective, since the body quickly adapts to this effect.

Hydro procedures. The use of a warm shower, bath, relaxation in special pools, a sauna or just a steam bath reduces the excitement of the central nervous system and helps relieve muscle tension. The advantage of hydrotherapy compared to massage is that the body adapts to it slowly, so it can be used effectively for many years.

Methods of nonspecific activation also include such as the impact on the psycho-emotional state of a person of weak electromagnetic and electric fields, aerones that arise in emitters of a certain type.

2.4. Self-regulation methods

Currently, many different methods of self-regulation have been developed:

- self-hypnosis,

- relaxation training,

- autogenic training,

- desensitization,

- reactive relaxation,

- meditation, etc.

A large number of publications are devoted to self-regulation methods. Let us mention only a few authors: X. Kleinsorge, G. Klumbies, G.D. Gorbunov, A.V. Alekseev, X. Lindeman, I.G. Shultz, N. Petrov, V.S. Lobzin and M.M. Reshetnikov, Yu.N. Filimomenko, A.O. Prokhorov, E. Coue, V.L. Marishchuk and V.I. Evdokimov, V.N. Pankratov. A description of all methods of self-regulation would take even more space.

Let us dwell only on the most accessible and widespread methods of self-regulation.

The first system of self-hypnosis techniques was formed a long time ago and went down in history as the system of Indian yogis.

Interest in the possibilities of self-hypnosis in Europe began to increase in the second half of the 19th century. Psychotherapy began to develop rapidly, one of the founders of which is rightfully considered V.M. Bekhterev. Already at the beginning of the 20th century, he introduced elements of self-hypnosis into clinical practice. Later, E. Jacobson proposed a technique for controlling muscle tone to influence the mental state. Finally, in 1932, the German psychotherapist Johann Schultz developed an active method of psychotherapy, widely known as autogenic training.

The word “autogenic” consists of two Greek words: “auto” - oneself, “gene” - generating, producing, i.e. “self-generating” training, or training produced by the person himself. Schultz based his methodology on:

1) the European system of self-hypnosis;

2) the ancient Indian system of yoga;

3) hypnotic state.

Along with autogenic training, another self-regulation system is known - “progressive relaxation” (muscle relaxation). When developing this method, E. Jacobson proceeded from the fact that with many emotions, tension in the skeletal muscles is observed. Based on this, in accordance with the James-Lange theory, to relieve emotional tension (anxiety, fear), he suggests relaxing the muscles. This method also corresponds to recommendations to put a smile on your face in case of negative experiences and to activate your sense of humor. Reassessing the significance of an event, relaxing muscles after a person has laughed it off, and normalizing heart function - these are the components of the positive effect of laughter on a person’s emotional state.

A.V. Alekseev created a new technique called “psychoregulatory training,” which differs from autogenic training in that it does not use the instillation of a “feeling of heaviness” in various parts of the body, and also in that it contains not only a calming, but also an exciting part. The methodology includes some elements from the methods of E. Jacobson and L. Percival. The psychological basis of this method is the dispassionate concentration of attention on the images and sensations associated with the relaxation of skeletal muscles.

Currently, autogenic training and other relaxation methods are combined with the use of biofeedback (BFB). Biofeedback is associated with the use of equipment that informs a person in a form convenient for perception about the psychophysiological processes occurring in him. Biofeedback is a process during which a person learns to exert a certain influence on physiological processes that are not subject to voluntary control, and on reactions that can be regulated, but the process of their regulation is disrupted as a result of emotional stress. With the help of biofeedback, a person is able to change the rhythm of the heartbeat, electrical conductivity of the skin, the diameter of blood vessels and blood pressure, brain wave activity, and muscle tension.

Changing the direction of consciousness. The options for this method of self-regulation are varied.

Disconnection (distraction) consists of the ability to think about anything except emotional circumstances. Switching off requires volitional efforts, with the help of which a person tries to focus attention on the presentation of extraneous objects and situations.

Switching is associated with the focus of consciousness on some interesting activity (reading an exciting book, watching a movie, etc.) or on the business side of the upcoming activity.

The following also help relieve emotional stress:

• obtaining additional information that removes the uncertainty of the situation;

• developing a backup fallback strategy for achieving a goal in case of failure (for example, if I don’t get into this institute, then I’ll go to another);

• postponing the achievement of a goal for a while if it is realized that it is impossible to do this with the available knowledge, means, etc.;

• writing a letter, writing in a diary outlining the situation and the reasons that caused emotional stress.

Meditation. The goal of meditation is to master your own attention and control it in order to be able to concentrate on a chosen subject to prevent mental stress. There are different types of meditation. Tibetan Buddhists use a mantra - quietly repeated words - as an object of concentration, and Zen Buddhists use counting inhalations and exhalations from one to ten with repetitions. Regardless of the type of meditation, the same techniques are used: “opening consciousness” or focusing attention. Meditation allows you to control your heart rate, reduce the electrical activity of your skin, and increase alpha activity in your brain. Meditation lowers blood pressure and cortisol levels, eliminates pain, and improves sleep. People who use meditation cope better with mental stress. They have lower personal and situational anxiety, fears and phobias.

One of the means of regulating conditions is occupational therapy, i.e. performing any activity. Activities distract a person from unnecessary, obsessive thoughts and experiences, and prevent him from getting hung up on them.

Conclusion

Our time is special. Nowadays, the psyche and brain cells are constantly affected by streams of the most diverse, sometimes unnecessary, and sometimes harmful information - this is on the one hand, and on the other hand, there are not enough hours in the day to truly understand everything that bursts into us into the brain through the channels of the sensory organs. In everything that we see, hear, touch, smell, feel, experience, and cannot help but think about. Our time and our whole life are characterized by instability and uncertainty about the future. That is why many are in a state of almost continuous and very peculiar psychophysical tension. For which, in the end, you have to pay. First of all, health.

Extensive statistics inexorably state a rather sad situation - about half of all deaths in economically developed countries are caused by diseases of the heart and blood vessels. These diseases develop not at all in connection with physical overload, but mainly from chronic neuropsychic overstrain. It primarily affects the cardiovascular system, which reacts very sharply to everything that happens in the world of our thoughts and feelings. And when we are dissatisfied with something for a long time, are afraid of something, suffer or are influenced by other negative, harmful emotions, all this, like insidious arrows, digs into our heart and wounds it. Every person must learn to manage themselves, their mental and physical state. Only under this condition can you withstand stressful situations. In other words, everyone needs to master the capabilities that are inherent in mental regulation and self-regulation.

Bibliography

1. Maklakov A.G. General psychology: Textbook for universities. – St. Petersburg: Peter, 2007.
2. General psychology: Textbook / ed. R.H. Tugushev and E.I. Garbera. – M.: Eksmo, 2006.
3. Psychology: Textbook for students of secondary pedagogical educational institutions / ed. I.V. Dubrovina. – 2nd ed. – M.: Academy, 2002.
4. Rozin, V.M. Psychology: Science and Practice: Textbook. – M.: RSUH, Omega-L, 2005.
5. Stolyarenko, L.D. Psychology: Textbook for universities. – St. Petersburg: Leader, 2004.
6. Tikhomirov, O.K. Psychology: Textbook / ed. O.V. Gordeeva. – M.: Higher Education, 2006.

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Exercise “Self-regulation of attitude towards another person”

1. Remember and write down a situation that causes you negative emotions and feelings towards another person__________

2. Give a name to the emotions (feelings) you are experiencing about this situation at the moment________________________

3. Become aware of and write down what happens to your breathing when you think about this situation_________________________________

If necessary, normalize your breathing: slow it down, make it deep and rhythmic, lengthen the exhalation phase.

4. Be aware of the location of discomfort in the body. Write down where you feel tension, pain, or decreased muscle tone (lethargy, etc.) when you think about the situation. Normalize your muscle tone using the techniques learned _________________

5. Analyze and write down what your expectations regarding this situation were not met, what human value is most important to you in this situation (for a list of values, see lesson 1), what type of subjective control you showed in this situation (for a classification of types of subjective control, see in lesson 2).

For example, let's analyze the following situation: your friend was late for a meeting with you, and you expressed your dissatisfaction to him in a categorical form. You probably expected your friend to arrive on time for the meeting. If so, then punctuality is an important human value for you. Since you blamed your friend for being late, you exhibited the “blaming others” type of subjective management.

6. Take responsibility for your expectations: realize that they are a product of your thinking, that is, you created them yourself, which means you can change them. Anticipate and write down what you need to change in your expectations to prevent you from becoming uncomfortable._________________________________________________

7. Imagine yourself in the place of another person in the situation you described and try to understand what kind of behavior he expected from you, what his expectations were not met, what values ​​are significant for him, what type of subjective control he showed in this situation.

8. Write down the motives for the other person's actions that could explain (ideally, justify) his behavior. ___________________________________________

9. Recognize and write down the emotions you are experiencing towards the other person at the moment (if these emotions are negative, then go back and do steps 5-8). ___________________________________________

10. Think over and write down your desired behavior options in a similar situation in the future:

My actions to prevent such situations: ___________________________________________

My actions to change the situation if I find myself in it: __________________________________________ My actions to change my attitude towards the situation if it is impossible to prevent or correct it: __________________________________________

Commentary on the exercise. When performing the exercise, you used the technique of self-regulation of your attitude towards another person. (Appendix “Techniques for Self-Development”). This technique can be effectively used in cases where you experience an uncomfortable state associated with unjustified expectations in relation to another person. This technique is a necessary condition for constructive interaction with other people: in an aggressive state, it is impossible to convey your thoughts to your interlocutor, since he, first of all, reacts to your state and does not think about your words.

So, you have become acquainted with the technique of self-regulation of your attitude towards another person. If you have difficulty finding motives that justify the behavior of another person, then you probably have inflated demands on certain values ​​that are significant to you (they have become super-values ​​for you). Psychological practice shows that a demanding person very often has high demands not only for others, but also for himself, and therefore, internal aggression towards himself is likely for him.

Mastering the steps of self-regulation of your expectations regarding significant values ​​and neutralizing internal aggression towards yourself will help you realize your super values ​​and remove them from the pedestal. Get acquainted with the technique of self-regulation of your attitude towards yourself by completing the following exercise:

Training: “Methods and techniques of psychological self-regulation”

Training: “Methods and techniques of psychological self-regulation”

Reading the literature on the problem of the negative consequences of professional stress, sometimes one gets the impression that this is an inevitable result of professional activity. However, this is far from reality. Those specialists who assess their work as stable and attractive, offering the opportunity for professional and personal growth, are less susceptible to professional stress; have high satisfaction with the quality of life in its various aspects, diverse interests, and promising life plans. By type of life attitude, such people are optimistic and cheerful; successfully overcome life's adversities and age-related crises; maintain an active life position; They have high creative potential and are quite sociable.

There is a lower risk of developing professional stress in those who receive strong and reliable social and professional support, have a circle of reliable friends and family support, and use non-standard ways to solve life and professional issues.

Less often, the negative consequences of professional stress occur among those who work in organizations with a strong corporate spirit and a predominant “clan” organizational culture.

Also, the risk of developing negative consequences of occupational stress is less with high professional competence and high social intelligence. The higher they are, the lower the risk of ineffective communications, the greater the variability in situations of interpersonal interaction and, as a consequence, the less satiation and fatigue in situations of interpersonal contacts. Developing creative potential is one of the effective ways to resist the development of professional stress.

The risk of developing negative consequences of occupational stress is determined by the “zone of stability.” In addition to the risk factors for the development of professional stress listed above, the initial area of ​​the stability zone is determined by the following factors:

Self-regulation

- this is the control of one’s psycho-emotional state, which is achieved by a person’s influence on himself using the power of words, mental images of controlling muscle tone and breathing. Self-regulation techniques can be used in any situation.

As a result of self-regulation, three main effects can occur:

• calming effect (elimination of emotional tension);
• recovery effect (weakening of symptoms of fatigue);
• activation effect (increased psychophysiological reactivity).

There are natural ways to self-regulate your mental state

, which include:

long sleep

, food,

communication with nature and animals,

massage,

movement, dancing, music and much more.

But such means cannot be used, for example, at work, directly at the moment when a tense situation has arisen or fatigue has accumulated.

Timely self-regulation acts as a kind of psychohygienic means. It prevents the accumulation of residual effects of overstrain, promotes complete restoration of strength, normalizes the emotional background of activity and helps to gain control over emotions .

and also enhances the mobilization of the body's resources.

Natural regulation techniques

the body are one of the most accessible ways of self-regulation:

• laughter, smile, humor;
• thinking about the good, the pleasant;
• various movements such as stretching, muscle relaxation;
• observing the landscape;
• looking at flowers in the room, photographs, other pleasant or dear things to a person;
• bathing (real or mental) in the sun's rays;
• breathing fresh air;
• expressing praise, compliments, etc.

In addition to natural methods of regulating the body, there are other methods of mental self-regulation

(self-influence). Let's look at them in more detail.

Methods of self-regulation associated with breathing control

Breath control

is an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) reduces the excitability of the nerve centers and promotes muscle relaxation, that is, relaxation. Frequent (chest) breathing, on the contrary, ensures a high level of body activity and maintains neuropsychic tension. Below is one way to use breathing for self-regulation.

While sitting or standing, try to relax your body muscles as much as possible and focus on your breathing.

1. On the count of 1-2-3-4, take a slow, deep breath (while your stomach protrudes forward and your chest remains motionless).
2. Hold your breath for the next four counts.
3. Then exhale smoothly to the count of 1-2-3-4-5-6.
4. Hold your breath again before the next inhalation for a count of 1-2-3-4.

After just 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

Methods of self-regulation associated with controlling muscle tone and movement

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension and quickly restore strength. As a rule, it is not possible to achieve complete relaxation of all muscles at once; you need to focus on the most tense parts of the body.

Sit comfortably, if possible, close your eyes.

1. Breathe deeply and slowly.
2. Walk with your inner gaze throughout your body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often these are the mouth, lips, jaws, neck, back of the head, shoulders, stomach).
3. Try to tighten the clamps even more (until the muscles tremble), do this while inhaling.
4. Feel this tension.
5. Relieve tension sharply - do this while exhaling.
6. Do this several times.

In a well-relaxed muscle you will feel the appearance of warmth and pleasant heaviness.

If you cannot remove the clamp, especially on the face, try smoothing it out with light self-massage using circular movements of your fingers (you can make grimaces of surprise, joy, etc.).

Methods of self-regulation associated with exposure to words

Verbal influence involves the conscious mechanism of self-hypnosis, there is a direct impact on the psychophysiological functions of the body. The formulations of self-hypnosis are constructed in the form of simple and brief statements, with a positive orientation (without the particle “not”).

Self-orders

One of these methods of self-regulation is based on the use of self-orders - short, abrupt orders given to oneself. Use self-order when you are convinced that you should behave in a certain way, but have difficulty organizing your behavior accordingly. Tell yourself: “Talk calmly!”, “Be silent, be silent!”, “Don’t give in to provocation!” - this helps to restrain emotions, behave with dignity, comply with ethical requirements and rules of communication.

The sequence of working with self-orders is as follows:

1. Formulate a self-order.
2. Repeat it mentally several times.
3. If possible, repeat the self-command out loud.

Self-programming

In many situations, it is advisable to “look back” and remember your successes in a similar situation. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, and volitional spheres and instill confidence in his abilities.

You can set yourself up for success through self-programming.

1. Remember a situation when you overcame similar difficulties.

2. Use affirmations. To enhance the effect, you can use the words “just today”, for example:

• “Today I will succeed”;
• “Today I will be the most calm and self-possessed”;
• “Today I will be resourceful and confident”;
• “It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of restraint and self-control.”

3. Mentally repeat the text several times.

Attunement formulas can be said out loud in front of the mirror or to yourself on the way.

Self-approval (self-encouragement)

People often do not receive positive assessment of their behavior from others. Its deficiency is especially difficult to tolerate in situations of increased neuropsychic stress, which is one of the reasons for increased nervousness and irritation. Therefore, it is important to encourage yourself. In case of even minor successes, it is advisable to praise yourself, mentally saying: “Well done!”, “Clever girl!”, “Great job!”

Methods related to drawing

Drawing with paints, pencils, and felt-tip pens, which provide full, rich color, helps to get rid of unpleasant experiences, especially depression, anxiety, and fear. In the latter cases, it is recommended to draw with the left hand (right-handed). In this case, what is important is not the ability to draw, but the ability to express one’s emotions in an abstract form, through color and line.

1. Create a drawing that reflects your inner state.
2. Take bright colors that you associate with a feeling of joy, confidence, freedom, and draw - let it be a pure abstraction - something with these colors.

Such emotional saturation is very important. It can be used to get into a “confident” state.

Techniques to help relieve fatigue before difficult work

If you are tired, but you still have difficult work to do, or an event has occurred that has unsettled you and you are losing control of the situation, it is recommended to take a break for self-regulation using self-calming orders.

Stage 1.

Physical exercises for stretching muscles and tension-relaxation of the most suitable muscles that are not involved in work (10-15 seconds).

Stage 2.

Muscle relaxation, but without a drowsy state, using the following verbal formulas, which are pronounced “to oneself” during the inhalation phase (2.5 minutes):

• I relax and calm down.
• My hands are relaxed and warm.
• My hands are completely relaxed, warm, motionless.
• My legs are relaxed and warm.
• My legs are completely relaxed, warm, motionless.
• My torso relaxes.
• My torso is completely relaxed, resting, good, pleasant rest.
• A state of pleasant rest, peace, relaxation.
• The restoration process is underway.
• Every cell of muscles, nerves, and brain rests and recovers.
• The whole body was well rested and restored.
• Fatigue and anxiety disappeared. I'm ready to take action.

Stage 3.

Mental representation of the most significant elements in the upcoming activity (2 minutes).

Stage 4.

Performing the most significant actions (stand up, smile, stretch, etc.) or uttering the most basic arguments (any statements that promote self-approval and self-support. For example: “I can handle this,” “I am calm, happy and confident.” (a) in yourself") (10-15 seconds).

In conclusion, it should be noted that in the work to prevent neuropsychic tension, the primary role should be given to the development and strengthening of cheerfulness, faith in people and constant confidence in the success of the business you have undertaken.

Remember smiling as an effective way to relieve nervous tension. Among other things, a smile greatly embellishes a person; it is pleasant to look at him. This is another way to build self-confidence.

Based on the above, we can derive the “confidence formula”:

• Consciously creating the posture and facial expressions of a confident person.
• Artificially attracting a feeling of inner state of joy.
• Creating a mental image of success, feeling like a successful person.