The concept of psychological self-regulation. Methods of psychological self-regulation
Mental self-regulation (PSR)- this is a purposeful mental self-influence, regulating mental activity, and through it - the comprehensive activity of the organism: its processes, reactions and states.
RPS capabilities
- reduction of emotional and muscle tension;
- smoothing of pronounced stress reactions;
- getting rid of feelings of anxiety, anxiety, fear, discoordination in the activities of internal organs;
- mood improvement;
- development of self-confidence, in their abilities;
- normalization and optimization of mental and physical performance;
- increasing resistance to stress factors;
- in the event of a tense situation, the activation of the necessary reserves.
Psychic self-regulation helps to develop the skills of attention management, operating with sensory images, regulation muscle tone and rhythm of breathing, as well as verbal self-hypnosis. Possession of the RPS helps to carry out purposeful programming of one's state both during the exercise and for a certain specified time after its completion.
First of all, for this it is necessary to master the entry into the so-called state of relaxation(from Latin relaxatio - “stress reduction”, “relaxation”), and then, on its basis, learn autogenic immersion. Thanks to these techniques, favorable conditions are created for proper rest, strengthening of recovery processes and the development of skills for voluntary regulation of a number of vegetative and mental functions.
In the process of mastering mental self-regulation, the state of relaxation undergoes regular changes not only quantitative, but also qualitative. At the initial stage of mastering the technique, a state arises that is characterized by sensations of warmth, peace, inner serenity, heaviness throughout the body, distraction from external stimuli, and the absence of feelings of anxiety and restlessness. Deeper stages of autogenic immersion are accompanied by a feeling of lightness, weightlessness of the body, inner freedom, a change in the sense of time, a simplification of internal dialogue and obsessive thoughts, and the spontaneous emergence of positive internal images, memories and experiences. This can be shown visually as follows.
Positive shifts in the course of physiological and, above all, neurohumoral processes observed during autogenic training are the reverse copy of the body's response to a stressful situation. From this point of view, the relaxation state is the energy antipode of stress.
The general biological significance of the state of relaxation (autogenic immersion) lies in the fact that the altered mode of the brain is also accompanied by a change in its biochemistry - the formation of highly active neurochemical substances (neuropeptides, enkephalins, endorphins) in the structures of the brain, which are non-toxic and have pronounced therapeutic properties of stimulating, sedative and analgesic action.
It is wrong to regard the state of relaxation as passive, inactive. According to the world-famous American psychotherapist Milton Erickson, "this is a state of conscious rest with active unconscious activity." In other words, in these special states of consciousness, the innate processes of self-regulation, self-correction, which are drowned out by our daily activities, are activated. This explains the spontaneous emergence of positive internal images and experiences that reflect the ongoing processes of self-regulation at the level of consciousness.
Imagine floating low oppressive dark clouds (your thoughts), the wind that raises dust and debris (your emotions), and even somewhere “cute” crows are croaking (someone’s opinions about us, which we for some reason absorbed into ourselves) .
In addition, in the process of mastering mental self-regulation, there is an active formation of such personal qualities as emotional stability, endurance, purposefulness, ensuring the development of adequate internal means aimed at overcoming difficult situations and their associated conditions.
Achieving a state of inner peace allows you to move on to the next, more complex level of RPS tasks: the activation of recovery processes and the mobilization of internal resources necessary for the transition to high activity and efficiency.
In the course of mastering the RPS techniques, it becomes possible to achieve a state of relaxation not only during the session, but also “at the exit”, that is, to receive a delayed optimizing effect. For this, special formulations of self-hypnosis are used, the so-called goal formulas that set the desired orientation. further development states.
The use of RPS techniques is possible at almost all stages: for the prevention of the occurrence of any disorders and diseases, as an aid in the treatment of existing disorders, for rehabilitation (recovery) after an illness.
The main results of applying RPS methods:
- protection from damaging stress;
- activation of recovery processes;
- increasing the adaptive capabilities of the body;
- strengthening of mobilization abilities in various stressful situations.
The most well-known methods of self-regulation are autogenic training, progressive muscle relaxation, various types of meditation, etc.
A healthy person is one who has developed mechanisms of self-regulation, that is, he can independently regulate his mental and physical state, not allowing stress reactions to turn into negative states of distress.
Psychological technologies for managing the human condition Kuznetsova Alla Spartakovna
Chapter 2 Methods of psychological self-regulation of states
Methods of psychological self-regulation of states
2.1. Psychological self-regulation of states (PSR) in applied conditions
The range of existing methods and the specific techniques of state self-regulation corresponding to them is quite wide. These include methods of direct management of the state, and complexes of hygienic and restorative procedures that are not directly related to the effects on the mental sphere - different kinds specialized gymnastics, breathing exercises, self-massage, etc., indirectly contributing to the normalization of the course of mental processes. However, the central place among the psychoprophylactic means of actively influencing the state is occupied by a group of methods united by the name “psychological (mental) self-regulation” ( Alekseev, 1982; wild, 2003; Health Psychology, 2003; Prokhorov, 2005; Schwartz, 1984).
First, it is necessary to point out the differences in the interpretation of the concept of "self-regulation", which are often found in the specialized literature. In a broad sense, the term "mental self-regulation" denotes one of the levels of regulation of the activity of living systems, which is characterized by the use of mental means of reflecting and modeling reality ( Konopkin, 1980; Morosanova, 2001; Oboznov, 2003). With this understanding, psychic self-regulation includes both the control of the behavior or activity of the subject, and the self-regulation of his current state. When focusing on the last aspect of the manifestations of life activity, a narrower interpretation of this concept arises. The following definitions can be cited as examples of understanding RPS in a narrow sense:
"Mental self-regulation can be defined as the regulation of various states, processes, actions carried out by the body itself with the help of its mental activity" ( Shubin, 1978, p. 98);
“Psychic self-regulation ... is understood as a purposeful change in both individual psychophysiological functions and the neuropsychic state as a whole, achieved through specially organized mental activity” ( Filimonenko, 1982, p. 78);
"Psychic self-regulation (PSR) is the influence of a person on himself with the help of words and corresponding mental images" ( Alekseev, 1979, p. 3);
“Under mental self-regulation (PSR) we mean mental self-influence for the purposeful regulation of the comprehensive activity of the body, its processes, reactions and states” ( Grimak et al., 1983, p. 151).
With all the differences in the levels of generalization of the concept of RPS in the above definitions, they have in common the allocation of the human condition as an object of influence and the focus on the use of internal means of regulation, primarily the methods of psychological self-influence.
A typical task for applied work on the prevention of adverse FS is the removal of manifestations of stressful conditions and a decrease in the degree of emotional intensity of activity, as well as the prevention of their undesirable consequences. In addition, against the background of the normalization of the state (mainly due to calming down, relaxation), it often becomes necessary to activate the flow of recovery processes, strengthen the mobilization of resources, thereby creating prerequisites for the formation of a different type of states - states of high working capacity ( wild, Semikin, 1991; Prokhorov, 2002).
There are different methods and modifications of RPS techniques that are adequate for these tasks in general direction. First of all, they should include the following main classes of methods ( wild, Grimak, 1983; Leonova, 1984; Marischuk, Evdokimov, 2001; Everly, Rosenfeld, 1985; De Keyser& Leonova(eds.), 2001; Mitchell,1977):
Neuromuscular (progressive) relaxation4;
Autogenic training;
Ideomotor training;
Sensory reproduction of images (method of figurative representations).
The first two methods are the most developed in theoretical and substantive terms. They are aimed at the formation of a specific type of human condition - relaxation(from lat.relaxatio - stress reduction, relaxation) and based on it different degrees autogenic immersion. When experiencing these states, favorable conditions are created for proper rest, strengthening of recovery processes and developing skills for voluntary regulation of a number of autonomic and mental functions (Theory and practice autogenic training.1980; Workshop on Health Psychology, 2005; Romain, 1970; Svyadosch, 1979). Note that sometimes in the specialized literature as a synonym for the term "autogenic immersion" the term "hypnotic immersion" is used ( Lobzin, Reshetnikov, 1986; Brief Psychological Dictionary, 1985). However, we still prefer to use the term "autogenic immersion", since the corresponding states are related, but not identical.
The results of studies show that, being in a state of relaxation, a person is able to voluntarily influence biorhythms, reduce pain sensitivity in certain parts of the body, quickly fall asleep, improve the ability to concentrate, provide better mobilization of pre-tuning reactions, etc. ( wild, 2003; Kuznetsova, 1993; Leonova, 1988b; Svyadosch,Romain, 1968; Semikin, 1983, 1986; Filimonenko, 1984). In general, the experience of states of relaxation and autogenic immersion significantly increases the possibility of preventing pronounced adverse conditions - the removal of stress reactions, as well as the formation of states of increased performance.
The state of relaxation, which can be considered as the initial stage of autogenic immersion, is characterized by the appearance of sensations of warmth, heaviness throughout the body, experiences of internal comfort, relaxation, distraction from external stimuli, removal of anxiety, anxiety, excessive excitement (Theory and practice of autogenic training, 1980; Everly, Rosenfeld, 1981). Deeper stages of autogenic immersion, accompanied by feelings of lightness, weightlessness, experiencing the "dissolution" of the body and maximum concentration on the world of internal sensations, are altered states of consciousness of an active nature ( Mahach, Makhachov, 1983; Romain,1970; Benson, 1983).
According to a number of authors, the shifts in the course of physiological (primarily neurohumoral) and mental processes observed during the occurrence of states of relaxation and autogenic immersion are a "reverse copy" of the body's response to a stressful situation ( Giessen, Vyshinsky, 1971; Theory and practice of autogenic training, 1980; Benson, 1983). Some authors consider the relaxation state as a kind of "energy antipode of stress" in terms of its manifestations, formation features and triggering mechanisms ( Filimonenko, 1982). This feature is also associated with pronounced preventive and therapeutic effects of the use of various techniques, the main principle of which is to achieve a state of relaxation. In particular, dividing all such techniques into 3 groups: those aimed at calming (eliminating emotional dominants), recovery (weakening signs of fatigue) and programmability (increasing reactivity to verbal impact) - and based on considering the relaxation state as the antipode of stress, one can take into account the degree ease of achieving the normalizing effect of these techniques. The effect of "calming" is achieved most quickly, then - "recovery" and lastly - the effect of "programmability" ( there).
Thus, the problem of PSR states can be considered as specially organized activities for managing your own state ( wild, 2003; Kuznetsova, 1993; Semikin,1986). Methods and techniques of RPS are the basis for mastering the necessary internal funds for the implementation of this activity (actions, skills, operations). In this regard, in the process of purposeful organization of this kind of activity, it is necessary to ensure:
Completeness of the process of development (formation) of these funds;
The effectiveness of their use in the presence of formed skills.
In general, by analyzing the similarities that make it possible to combine various techniques and RPS techniques in a single category of methods of active influence on the subject, it can be stated that the main features of all RPS methods are:
1. Identification of the human condition as an object of influence. When applying RPS methods in practice professional activity this object is a FS, while taking into account the impact on the main levels of its manifestation: physiological, psychological, behavioral5.
2. Focus on the formation of adequate internal means that allow a person to carry out special activity by changing its state. All RPS methods are based on the development and training of psychological methods of internal "self-change" of the state, carried out by the subject as necessary - the formation RPS skills.
3. The dominance of the active installation of the subject to change (regulate) his state. human acceptance activepositions in relation to the possibilities of managing one's own state is necessary condition for effective learning RPS skills, and the success of optimization work when using any RPS method directly depends on this circumstance.
4. Training in RPS skills should be organized in the form of successive stages of mastering relevant internal skills, which is the main content of the training programs.
5. The change in FS in the process of a separate exercise of the RPS includes a number of stages: 1) the transformation of the initial background state with the help of RPS techniques into a specific state of relaxation and deeper degrees of autogenic immersion; 2) active work to remove the negative symptoms of the initial state, enhance recovery processes and form experiences of subjective comfort in a relaxation state; 3) the transition from the state of relaxation to the target or final FS, which may be different depending on the conditions and the specific task of using the RPS (achieving a state of active wakefulness, a state of urgent mobilization, a drowsy state as a transition to deep sleep, etc.).
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Anxiety is a child of evolution
Anxiety is a feeling familiar to absolutely everyone. Anxiety is based on the instinct of self-preservation, which we inherited from distant ancestors and which manifests itself in the form of a defensive reaction “Flight or fight”. In other words, anxiety does not arise from scratch, but has evolutionary grounds. If at a time when a person was constantly in danger in the form of an attack by a saber-toothed tiger or an invasion of a hostile tribe, anxiety really helped to survive, then today we live in the safest time in the history of mankind. But our instincts continue to operate at a prehistoric level, creating many problems. Therefore, it is important to understand that anxiety is not your personality flaw, but an evolutionary mechanism that is no longer relevant in modern conditions. The disturbing impulses that were once necessary for survival have now lost their purpose, turning into neurotic manifestations that significantly limit the life of anxious people.
“Keep yourself in hand,” we say to ourselves or to someone, which is often interpreted as “be patient.” Is this really so? Is it possible to control oneself without harm to health? Is it possible to move away from problems, change your attitude towards them, learn to manage your own? Yes. Self-regulation - the ability to manage your emotions and psyche in stressful situation.
Self-regulation implies an assessment of the situation and the adjustment of activity by the person himself, and, accordingly, the adjustment of the results. Self-regulation can be voluntary and involuntary.
- Arbitrary implies the conscious regulation of behavior in order to achieve the desired goal. Conscious self-regulation allows a person to develop the individuality and subjectivity of his activity, that is, life.
- Involuntary directed to survival. These are subconscious defense mechanisms.
Normally, self-regulation develops and forms along with the personal maturation of a person. But if a personality does not develop, a person does not learn responsibility, does not develop, then self-regulation, as a rule, suffers. Development of self-regulation = .
In adulthood, through self-regulation, emotions are subordinated to the intellect, but in old age, the balance shifts again towards emotions. This is due to the natural deterioration of the intellect with age. Psychologically, old people and children are similar in many ways.
Self-regulation, that is, the choice of the optimal implementation of personal activity, is influenced by:
- personality traits;
- external environmental conditions;
- goals of the activity;
- the specificity of the relationship between a person and the reality surrounding him.
Human activity is impossible without a goal, but this, in turn, is impossible without self-regulation.
Thus, self-regulation is the ability to cope with feelings in socially acceptable ways, accepting norms of behavior, respecting the freedom of another person, maintaining safety. In our topic, of particular interest is the conscious regulation of the psyche and emotions.
Theories of self-regulation
System-activity theory
Author L. G. Dikaya. Within the framework of this concept, self-regulation is considered both as an activity and as a system. Self-regulation of functional states is an activity that is associated with adaptation and professional area person.
As a system, self-regulation is considered in the context of a person's transition from unconscious to conscious, and later brought to automatism forms. Wild identified 4 levels of self-regulation.
Involuntary level
Regulation is based on nonspecific activity, processes of excitation and inhibition in the psyche. The person has no control over these reactions. Their duration is not great.
Custom Level
Emotions are connected, the need for self-regulation arises in difficult situations of fatigue, stress. These are semi-conscious ways:
- breath holding;
- increase in motor and speech activity;
- muscle tension;
- uncontrolled emotions and gestures.
A person tries to awaken himself, as a rule, automatically, he does not even notice many changes.
Conscious regulation
A person is aware not only of the discomfort itself, fatigue, tension, but can also indicate the level of an undesirable state. Then the person decides that with the help of some methods of influencing the emotional and cognitive sphere, he needs to change his state. It's about:
- about the will
- self-control,
- autotraining,
- psychophysical exercises.
That is, everything that is of interest to you and me in the framework of this article.
Conscious and purposeful level
The person understands that it cannot continue like this and that one must choose between activity and self-regulation, that is, the elimination of discomfort. There is a prioritization, an assessment of motives and needs. As a result, the person decides to temporarily suspend activities and improve his condition, and if this is not possible, continue activities in discomfort, or combine self-regulation and activity. The work includes:
- autosuggestion,
- self-order,
- self-belief,
- introspection,
- self-programming.
There are not only cognitive, but also personal changes.
System-functional theory
Author A. O. Prokhorov. Self-regulation is considered as a transition from one mental state to another, which is associated with the reflection of the existing state and ideas about a new, desired state. As a result of a conscious image, the corresponding motives, personal meanings and self-control are activated.
- A person uses conscious methods of self-regulation to achieve the imagined image of states. As a rule, several methods and means are used. For achievement main goal(states) a person goes through several intermediate transitional states.
- The functional structure of self-regulation of the personality is gradually taking shape, that is, habitual conscious ways of responding to problem situations to maintain a maximum level of vitality.
Self-regulation is the transition from one state to another due to the internal switching of work and the connection of mental properties.
The success of self-regulation is affected by the degree of awareness of the state, the formation and adequacy of the desired image, the realism of sensations and perceptions in relation to activity. To describe and understand the current state allow:
- bodily sensations;
- breath;
- perception of space and time;
- memories;
- imagination;
- the senses;
- thoughts.
Self-regulation function
Self-regulation changes mental activity, due to which a person achieves harmony and balance of states.
This allows us to:
- restrain yourself in;
- think rationally under stress or crisis;
- recuperate;
- face the hardships of life.
Components and levels of self-regulation
Self-regulation includes 2 elements:
- Self-control. Sometimes it is the need to give up something pleasant or desirable for the sake of other goals. The beginnings of self-control appear as early as 2 years.
- The second element is consent. We agree on what can and cannot be done. After 7 years, normally a person already has a formed consent.
For the development of conscious self-regulation, the presence of such personality traits is important:
- a responsibility,
- persistence,
- flexibility,
- reliability,
- independence.
Self-regulation is closely related to the will of the individual. To control their behavior and psyche, a person needs to build new motives and motivations.
Therefore, self-regulation can be divided into 2 levels: operational-technical and motivational.
- The first implies the conscious organization of action with the help of available means.
- The second level is responsible for organizing the direction of all activities with the help of conscious control of the emotions and needs of the individual.
The mechanism of self-regulation - life choice. It turns on when you need to change not the circumstances, but yourself.
Self-awareness (awareness of the individual about their characteristics) is the basis of self-regulation. Values, self-concept, self-esteem and the level of claims are the initial conditions for the operation of the self-regulation mechanism.
A significant role in the development of self-regulation is played by mental characteristics and properties of temperament and character. But without motive and personal meaning, it does not work. Conscious regulation is always personally significant.
Features of self-regulation by gender
Women are more prone to fear, irritation, excitement, fatigue than men. Men are more likely to experience loneliness, apathy and depression.
The ways of self-regulation used by men and women also differ. Men's arsenal of methods is much wider than women's. The difference in self-regulation of the sexes is due to several factors:
- historically established differentiation of social roles;
- differences in the upbringing of girls and boys;
- specificity of work;
- cultural gender stereotypes.
But the difference in the psychophysiology of men and women has the greatest influence.
Women's ways of self-regulation are more social character, and male - biological. The orientation of male self-regulation is internal (directed inward), female - external (directed from the outside).
In addition to gender, the features of self-regulation are associated with age, mental and personal development person.
The formation of self-regulation
Attempts to consciously use the methods of self-regulation begin at the age of three - the moment when the child first understands his "I".
- But still, in 3-4 years, involuntary speech and motor methods of self-regulation predominate. For 7 involuntary there is one arbitrary.
- At 4-5 years old, children learn emotional control through play. On 4 no arbitrary method self-regulation accounts for one arbitrary.
- In 5-6 years, the proportions are aligned (one to one). Children actively use their developing imagination, thinking, memory, speech.
- At 6-7 years old, one can already talk about self-control and self-correction. The proportions change again: for 3 arbitrary methods, there is one involuntary.
- Further, children improve their methods, assimilating them from adults.
- From 20 to 40 years, the choice of self-regulation methods directly depends on human activity. But most often, conscious volitional methods (self-order, switching attention) and communication as a form of psychotherapy are used.
- At the age of 40-60, manipulations with attention still persist, but they are gradually replaced by passive rest, reflection and bibliotherapy.
- At the age of 60, communication, passive discharge, reflection and comprehension predominate.
The formation of the system of self-regulation largely depends on the social situation of development and the leading activity of the age. But this is not all. The higher the motivation of a person, the more developed his system of self-regulation, the more it is able to compensate for undesirable features that hinder the achievement of the goal.
Self-regulation can be not only developed, but also measured. There are many diagnostic psychological questionnaires. For example, the basic questionnaire of V. I. Morosanova.
As a result of mastering the art of self-regulation, each person writes out his own recipe for "calming", which in psychology is called a functional complex. These are actions, or blocks, that a person must perform in order to normalize his condition. For example, such a complex: take a deep breath, listen to music alone, take a walk.
Can we 100% control our brain? Find out from the video.
1. The concept of "self-regulation", its relationship with the concepts of "self-development", "self-improvement", "self-education".
2. Levels of self-regulation. The value of psychological self-regulation for the professions "teacher", "psychologist".
3. Types of self-regulation (classification by means, methods, objects).
5. Ethical principles of self-regulation.
6. Psychological mechanisms of self-regulation. Characteristics of the internal dialogue.
8. Physiological mechanisms of self-regulation.
9. Practice of self-regulation in philosophical and religious systems.
11. General characteristics of the methods of arbitrary self-regulation.
12. Arbitrary self-hypnosis.
13. Meditation.
14. Autogenic training.
15. Active neuromuscular relaxation.
16. Body-oriented psychotechniques.
17. Art therapy.
18. Difficult mental states as objects of self-regulation.
11- human self-regulation has two forms: arbitrary (conscious) and involuntary (unconscious). Voluntary self-regulation is associated with target activity, while involuntary self-regulation is associated with life support, has no goals and is carried out in the body on the basis of evolutionary established norms.
type of arbitrary regulation(self-regulation) of their individual personal characteristics (current mental state, goals, motives, attitudes, behavior, value systems, etc.).
To calm your nerves after a hard day at work, etc., you need to know self-regulation methods that can be used in any situation: during business negotiations, during a short pause for a coffee break, a break between lessons or lectures, after a difficult conversation with the boss or with relatives. Regulation of nervous tension and constant monitoring of the level of stress should be carried out by a person constantly and on a conscious level. This is especially important for representatives of stressful professions, for situations associated with high neuropsychic stress, as well as for the tendency of the individual to anxious behavior. Currently, more and more research suggests that health care (physical and mental) should be integral part lifestyle. With the deterioration of his well-being, a person can use various methods aimed at optimizing his own internal state.
Methods-
physical methods(bath, hardening, water procedures, etc.);
biochemical methods(pharmacotherapy, alcohol, herbal medicine, aromatherapy, the use of dietary supplements, narcotic substances, vitamin complexes, etc.);
physiological(massage, acupuncture, muscle relaxation, breathing techniques, exercise, sports, dancing, etc.);
psychological methods(auto-training, meditation, visualization, development of goal-setting skills, improvement of behavioral skills, group and individual psychotherapy, etc.).
We will focus on the psychological methods of self-regulation. Many experts on stress and burnout consider self-regulation skills as an important internal resource of the individual in dealing with stress. The methods of mental self-regulation are aimed at changing the mental image of the life situation presented in the mind of a person in order to mobilize the processes of psychosomatic interaction, optimize the psycho-emotional state and restore full functioning.
The use of methods of mental self-regulation allows you to: reduce anxiety, fear, irritability, conflict; activate memory and thinking; normalize sleep and autonomic dysfunction; increase the efficiency of professional activity; to teach techniques for self-formation of positive psycho-emotional states.
A person interested in maintaining health should have a number of methods and techniques in stock. Moreover, this set will be individual for each person, since there is no universal way to reduce stress in the world. To understand whether this or that method is suitable or not suitable for us personally, we should practice it for 1-2 weeks and analyze the strength of its effect on health. Only in this case we can choose the methods that are effective for us.
There are many approaches to the classification of self-regulation methods.
In the classification of N. E. Vodopyanova and E. S. Starchenkova, psychotechnics are distinguished aimed at: change in the content of consciousness- switching attention to other activities, objects of the environment, etc .;
control of the physical "I"- regulation of breathing, pace of movements, speech, relieving tension in the body;
reproduction of resource states or positive images;
reflection of your social self» - the ability to set goals, manage time, learn to feel comfortable in any social situations; work with irrational beliefs;
positive suggestion or self-hypnosis.
In training practice, a set of express methods is needed that are convenient and accessible to both psychologists and staff (managers, teachers, etc.). Today, in our opinion, self-regulation methods that meet the following requirements are relevant: easy to learn;
are understandable to specialists who do not have a psychological and medical education, the mechanism of their action on the psyche and body is understandable; they can be used during the working day, at the workplace;
have no contraindications; do not require a lot of time to perform (express methods);
can be used to work with personal problems; do not require special equipment and premises. Practice shows that the following methods meet these requirements to the greatest extent: breathing and relaxation techniques, visualization, self-hypnosis and methods of neurolinguistic programming. Currently, many methods of self-regulation have been developed and described, which, on the one hand, allows each person to find their own version, and on the other hand, it can make the choice difficult.
The choice of self-regulation methods for the training group by the trainer will depend on the request of the group, the personal preferences and skills of the trainer, the conditions for conducting the training (is it possible to lie on mats, is there a place for motor exercises, is it warm enough in the room).
There is currently a particular interest in methods that can be used in the workplace, and emotion regulation techniques are especially in demand.
In a work situation, it is convenient to use the method of active switching of attention, as a result of which the brain gets a little respite.
"coffee" break;
toys that relieve tension during stress;
relaxation of the body by alternating tension and relaxation.
Some simple exercises may also be helpful:
squeeze your toes tightly and open them, imagining stress leaving each toe as you relax;
give your brain a break by remembering something funny or unrelated to work;
try to look at the problem broadly: you are not the center of the universe, the light has not come together like a wedge on your problem. At the end of the working day it is important: sum up the results of the working day, and even if you tried to do more, praise yourself not only for the results obtained, but also for the efforts made to achieve the goals (this must be done, despite the fact that the boss or colleagues may have expected from you more); when leaving work, “forget” about it: get out of the working role of a manager, administrator, accountant and remember your other roles. You can even say to yourself: "I'm not Elizaveta Petrovna - an accountant, now I, Liza, am a lover of sports dances." It is clear that the higher the level of management, the more difficult it is to do this, since the very first mobile call of any employee will again remind you of professional role. However, even small and very short breaks of “getting out of the work role” are positive for the brain. Here, mind control is important in order to quickly catch yourself thinking about your “favorite” work. For a faster switching of attention, our “Elizaveta Petrovna” can listen to a cassette with music in the car, to which she usually goes in for fitness, and even make possible micromovements of her body. This can help you get out of your professional role.
To conduct training and to select an individual self-help program, you can use a conditional classification (presented in Table 1), which includes three groups of methods (depending on at what point in anti-stress coping - before, during or after exposure to a stressor - a person plans to apply self-regulation methods):
methods aimed at regulating prelaunch excitement. They are used in situations where a stressful event for a person is expected; methods that can be used directly at the moment of experiencing a stressful situation;
methods that can be used in the post-stress period. These exercises tend to take longer to complete. This also includes most general strengthening exercises, related to AT techniques, relaxation, meditation. The most important skill for managers and staff is the ability to track the first signs of a stress response in your body. It is much easier to regulate your own emotional state while the fight-or-flight response is not yet triggered.
Possible methods of self-regulation before exposure to a stressor Breathing techniques. Relaxation techniques. Techniques to reduce prelaunch excitement. Meditation.
The use of self-hypnosis formulas. Drawing up a formula for success.
Visualization. NLP techniques ("Circle of Excellence").
Identification of irrational attitudes (“I don’t think I can handle this situation!”) and replacing them with positive ones. Medications (as a stress protector can be used in a single dose of phenazepem or phenibut; taking multivitamin complexes with trace elements (complivit, oligovit, unicap), dietary supplements). BAT massage, especially in the area of the face, hands, soles of the feet
Possible methods of self-regulation during exposure to a stressor Dissociation (look at yourself and the situation as if from the outside). Simoron-techniques. Self-management technique. Three Magical Questions by J. Rainwater. Repetition of the formula for success.
Control of behavior and external manifestation of emotions (posture, facial expressions, intonation, posture, etc.), control of voice and intonation
Possible methods of self-regulation after exposure to a stressor Breathing techniques. Use of WHO guidelines for managing acute stress. visualization methods. Drawing up formulas of psychological self-defense. Meditation. NLP techniques. Analysis of the causes of a stressful situation, failure in a state of dissociation. Identification of irrational attitudes ("It's all my fault!") And replacing them with positive ones. Taking sedative herbal preparations, dietary supplements to improve the functioning of the cardiovascular and nervous systems
Methods of self-regulation1. Anti-stress breathing.In any stressful situation, first of all, concentrate on breathing: Slowly take a deep breath, at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. Try to imagine that with each breath, you are filled with energy, freshness and ease, and with each exhalation, get rid of troubles and tension!
2. Autogenic training.This method is based on the use of special self-hypnosis formulas that allow you to influence the processes occurring in the body, including those that cannot be controlled under normal conditions. Make phrases - suggestions aimed at achieving certain personally significant goals, Repeat these phrases several times while being in a state of deep relaxation. Examples of such phrases: all unpleasant sensations in the head have disappeared ..; in any situation, I remain calm, self-confident ..; I am calm for the work of my heart ...
3. Meditation.The process of meditation involves a fairly long reflection on some object or phenomenon in a state of deep concentration of the psyche and mind. This method is distinguished by its simplicity and variety of techniques. Meditation allows you to effectively protect yourself from stress: relieve muscle tension, normalize pulse, breathing, get rid of feelings of fear and anxiety.
4. Yoga. This is a system of strengthening and maintaining human health. Gives advice on a healthy lifestyle. Conditions for a healthy life: stress resistance, mental balance. The goal of yoga is to develop such qualities of the body that allow you to understand reality and assert self-consciousness, while maintaining the healthy functioning of the brain and psyche. Exercises are focused on the development of human health, including strengthening memory, revealing mental abilities, cultivating patience and will, gaining skills to manage your moods and emotions.
5. Relaxation. If the muscles are relaxed, the person is in a state of complete peace of mind.
Muscle relaxation - relaxation is used to deal with conditions of anxiety and emotional tension, as well as to prevent their occurrence. Complete relaxation is achieved by strong tension and subsequent relaxation of certain muscle groups. Exercise: Five dots. Initially, the exercise is performed in the supine position, after preliminary relaxation (as far as training is concerned, in an arbitrary position). Attention and with it the breath is directed to the area of the body corresponding to one of the listed "borders". Attention is held in a given area for several minutes. Watch how with each exhalation the breath is "transmitted" to the selected parts of the body, gradually creating in them a feeling of warmth, "energy". After 3-5 minutes, switch your attention and breath to the next "boundary" area. After all three "boundaries" have been passed separately, unite them, distributing attention simultaneously to five points corresponding to the figure of a five-pointed star (a modification of the exercise is focusing attention on six points, or two triangles, corresponding to a six-pointed star). It is important to imagine that the body is stretched, as if you are becoming taller. In this case, along the spine there is a feeling of a "stretched string". Then imagine that your body is enclosed on all sides in an impenetrable spherical shell. Mentally try to push this "cocoon", resting on it at 5 points: hands, feet, crown of the head. Note. Exercise, in addition to recreational purposes, has an important practical application in Everyday life. It helps a person to quickly recover in situations of sudden stress, when "the earth is floating underfoot" and emotional balance and self-control are lost. It is especially necessary for people who are overly worried before public speaking (artists on stage, speakers in front of the podium or athletes before going to the start). This exercise can be vital for people suffering from panic attacks, for whom it helps to get rid of the sensations of "impending loss of consciousness." To do this, you just need to take a few deep breaths in and out and switch your attention to each of the described boundaries in turn, starting with the "earth". 6. Visualization of the resource state. A group of methods aimed at developing the ability to manage one’s state. A person, in a state of deep relaxation, evokes some pleasant memory in himself: place, time, sounds and smells, gets used to this state, remembers it and trains the ability to call it at will. This state is called resource, and having learned how to quickly call it, it can turn on this state in difficult times. 7. Kinesiology complex of exercises. One palm is placed on the back of the head, the other on the forehead. You can close your eyes and think about any negative situation that is relevant to you. Deep breath - exhale. Mentally imagine the situation again, but only in a positive aspect, think about and realize how this problem could be solved. After the manifestation of a kind of "pulsation" between the occipital and frontal parts, self-correction ends with inhalation - exhalation.