Our life is filled with many different situations and, unfortunately, not all of them are pleasant.

There are various ways to improve your psychological state... And one of them is referred to for comfort nervous system... Let's consider it in more detail.

How to overcome shyness? Find out about it from our.

What is auto-training - definition

Self-training in psychology is psychological techniquebased on self-hypnosis.

It allows a person to achieve calmness and harmony.

Its essence is to calm the nervous system even with daily stressful situations.

Thanks to auto-training you can learn to manage your emotional state, relax, concentrate on your desires and much more.

Autogenic diseases

Autogenous include psychosomatic diseases, that is, psychological disorders that to some extent may affect the physiological state. These include:

• neuroses;
• neurasthenia;
• depression;

It should also be noted that autogenous techniques in combination with basic treatment help to heal some diseases based on emotional stress: endocarditis, bronchial asthma, hypertension disorders of the gastrointestinal tract and others.

What is autogenic therapy?

Autogenic therapy is used in various practices and has been known for a long time.

Autogenic training involves exercises or techniques that may have different directions (to eliminate insomnia, lose weight, get rid of emotional stress, and more).

Just 30 minutes of autogenous therapy equals 3-4 hours of proper sleep.

It has certain stages and rules that can vary slightly based on the goal you want to achieve.

Autogenic therapy has a fairly strong healing effect:

• blood pressure, pulse are normalized;
• the feeling of anxiety and anxiety decreases;
• the hormonal background improves;
• the emotional state is normalized.

Luscher norm

Max Luscher - a famous psychologist who developed the Luscher color test.

This test was used in a study in which psychotherapeutic patients underwent it at admission and at the end of their treatment.

It turned out that at the very beginning of treatment, color preferences in patients were varied, but with successful treatment, they approached a uniform sequence. This sequence and called autogenous norm, that is, the standard of neuropsychic well-being.

Training methods and techniques

There are various techniques, methods and exercises for autogenous training. But they all have general rules:

1. It is better to train in a quiet place, make sure that nothing distracts you.
2. Take a comfortable position (preferably lying down), do not cross your arms and legs.
3. If you listen to an audio instructor, be sure to repeat all the phrases after him aloud.
4. If you want your own text-setting, you can write it yourself, but it must be positive (make sure that the particle “not” does not slip anywhere), in the present tense and from the first person.
5. The text-setting for auto-training should consist of simple and short sentences.
6. Make sure that you are aware of the words you are saying, and not doing it automatically.
7. It will be even better if you visualize everything you say so that the karting is in front of your eyes, the brighter and more detailed, the better.
8. It is advisable to repeat the text at least a couple of times so that it is better fixed in the subconscious.

Consider existing methods and auto-training techniques.

For women

In everyday situations, women often forget about their tender and sensitive nature, but at work, on the contrary, they lack the strength of spirit. Therefore, the text of the auto-training should be quite individual.

In the first case will do “I am beautiful, feminine and gentle. I have a charming face and a slender figure. " In the second case stronger attitudes will be appropriate: “I am confident. I will succeed. I will definitely achieve what I want. "

Setting up for success for women:

Slimming

Of course, you need to understand that during auto-training it is impossible to say goodbye to all the extra pounds in a week. This method takes some time, for which your subconscious mind will tune in to the new installation, will accept it.

Exercise is desirable in the morning and evening.

Morning auto-training will help set the mood for the whole day.

At the same time, one cannot say: "I will lose weight" or "I will eat less and exercise in the gym."

Your text should roughly consist of the following settings: “I am healthy, beautiful and slim. I love my body. I'm getting slimmer right now. I can feel my stomach flatten and my butt tighten. I have a good figure. I like myself slim. I am strong and always get what I want. "

You can slightly change the text for evening auto-training... If the morning one is invigorating, then the evening one, on the contrary, should be soothing: “I am slim and graceful. I like to feel thin. I feel lightness throughout my body. I am happy and relaxed. "

Weight loss meditation in this video:

Relaxation and relaxation

If you are constantly in a restless and anxious moodthen you should try auto-training aimed at relaxation and relaxation. It relieves fatigue, helps to recuperate, unleashes your creativity.

Settle in a quiet place. Nothing should distract you. Close your eyes and concentrate on your inner feelings. Feel every part of your body: left and right leg, torso, left and right arm, head.

Now take turns relaxing them. You can feel the warmth spreading throughout the body. Observe your fully relaxed muscles. The face is not tense, the eyebrows are not frowning, the cheeks smoothly flow down, and the lips are not compressed, but in a slight smile.

The whole external world, sounds and noises should fade into the background.

You dive into the inner world and focus on yourself.

Watch your breathing: it should be even and calm.

Feel the body relax more with each exhalation. You shouldn't have any vivid emotions.... You will feel harmony and peace.

Observe your thoughts, but don't ponder them. You can start visualizing: imagine that you are flying over the clouds, walking in a forest or field. Everything imagined should be light and pleasant.

Do not forget that you also need to get out of this state smoothly.... Move your left, then your right leg, do the same with your arms. Feel your body. When you're ready, gently open your eyes.

How to get rid of obsessive thoughts? you will find on our website.

To manage your fortune

Auto-training exercises are also used to manage your condition: sensations in the body, feelings and emotions. The setting text depends on the specific situation.

For example, if you can't get to work, feel distracted, you can use something like the following: “I feel great. I am cheerful and energetic. I am full of strength and ready for fulfillment. I will succeed".

For kids

Autotraining for children has its own characteristics:

• it has a play shape;
• it is advisable to include exercises directly in the child's day regimen;
• it is necessary to teach the child, explain what is required of him, tell about correct position body and breath.

The text needs to be developed individually, taking into account the preferences of children. For example, you might ask your child to imagine that they are a flower blooming in the sun.

At the same time, you should say phrases that would set him up for relaxation: “You feel lightness and calmness. Your breathing is even. "

Meditative auto-training for children:

With neuroses

When auto-training helps to feel relaxation, which already in itself has a good effect on the nervous system.

Such rest is useful for any mental and nerve problems. The main goal of this training is to release emotional and physical stress.

therefore text-setting could be like this: “I'm relaxed. I feel myself calm down. My body is filled with weight and warmth. I am in harmony with myself and the world around me. "

You can also work all parts of the body in turn. You have to go from feeling completely relaxed, to heaviness and then to warmth throughout the body.

With depression

Self-training is actively used in the fight against depression.

But at the same time it is important to understand that this is only one of the components of a set of works, aimed at improving the emotional state.

During the exercise, you need to convince yourself that parts of your body are filled with pleasant warmth and become heavier.

As soon as you feel as relaxed as possible, you can begin to utter positive attitudes.

Text task- cheer up and get a boost of optimism. It can be compliments to yourself or the mood for a pleasant day.

Affirmation from neurosis, internal tensions and conflicts:

For good health

If you feel worse but do not understand why or you have had a lingering illness, then you can try auto-training for health.

Use settings similar to the following “I am strong and healthy. Every cell of my body is filled with light and happiness. I feel great. I have a surge of vitality. "

It is important to clearly imagine this image, to feel it.

Self-training for health:

Before bedtime

If you have, then there are exercises to help you cope with them. But here also additional conditions are required: ventilate the room, spend a couple of hours before bed in a relaxed atmosphere, do not overeat, listen to calm music.

Get into bed and make yourself comfortable. Try to concentrate on the words you will be speaking to yourself. Don't let your thoughts distract you. Relax.

And repeat: "I'm calm. My body is relaxed. I rest. I am comfortable. Warmth fills my right leg. My left leg is filling with warmth. "

“I can feel the heat spreading through my body. My torso is filled with warmth. My hands are filled with warmth. My head is also filled with warmth. I feel good and calm. "

“I feel warmth and pleasant heaviness throughout my body. I feel calm. I feel a little sleepy, which increases with every breath. I'm calm. I slowly fall asleep. I am falling asleep. I sleep sweetly. "

The first time the exercise can be repeated several times.until you achieve what you want - falling asleep. But over time, you will notice that you began to fall asleep faster and faster.

How to get rid of suspiciousness? find out right now.

You will definitely fall asleep! For sleep, light hypnosis for insomnia:

Duration of daily activity

What is the minimum duration of daily auto-training? Start gradually.

It is important that the lesson does not turn into a routine and you it was not boring... To begin with, you can stop for two minutes and gradually increase this time.

About Schultz's book

The founder of this method is I. Schultz, who wrote the book "Autogenic training". It contains basic principles of auto-training.

At the same time, Schultz notes that this technique can be used not only as a psychotherapy tool, but also as a method of preventing disease, improving mood, increasing work capacity and stress resistance.

Autotraining is considered by him as a way to train spirituality and education best qualities in itself, through concentration on one's own body and emotions, as well as positive visualization.

Most of the book is devoted directly to the exercises themselves, with detailed recommendations.

Thus, auto-training can help cope with difficult life situations, strengthen the psyche, tune in to the day ahead, or, conversely, plunge into the realm of sleep.

The technique takes very little time and has a positive effect on the emotional state.

Video about autogenous training and its psychotherapeutic effect according to Johann Schultz:

A life modern man unusually rich. It resembles the ocean during a storm. Unfortunately, it is impossible to avoid stress by swimming across this ocean, and sooner or later every person experiences them. Since stress is associated with any activity, it can only be avoided by those who do nothing, or rather, do not live. Is there life without daring, without successes and failures, without mistakes?

There is a lot of talk about stress these days. This condition can be related to setbacks or overload at work, retirement, family problems, or the death of a loved one.

If stressful situations overlap one another, the human body is dealt a serious blow. First of all, the nervous system is injured, and disturbances in its functioning entail diseases of the most different systems and organs.

Moreover, a person ceases to feel pleasure from life. He is less and less happy and more and more acutely perceives failure.

Today there are medicationsthat can strengthen the nervous system, soothe in case of irritation or overexcitation.

But we must not forget that there are so many factors influencing the onset of stress that if you rely only on medications, you will have to take them several times a day.

It is unacceptable. Not only will you not be the winner in this situation, but you will also shorten the duration of your existence. Moreover, the funds aimed directly at eliminating the stress state have not yet been found.

The best way out of the situation is auto-training. it ambulance to himself, the simplest and most true means of action.

But here you should know when you really need to deal with stress. The fact is that stress can be caused by both negative events and quite pleasant ones - gambling chess or a passionate hug, for example.

In the latter case, absolutely no harm will be done to you, so there is simply nothing to worry about in this situation (although, if positive emotions prevent you from falling asleep or doing serious work, you can still attract auto-training).

Since one remedy for coping with stress is not enough, there is a system of ways to deal with this ailment.

Stand straight, stretch your arms up and alternately raise your legs to the sides. This exercise helps to get rid of all unpleasant thoughts and feelings.

Slowly stretch your arms forward, then up, to the sides, down. Then, alternately raise and lower one or the other leg, bent at the knee.

Bend over and touch the floor with your fingertips. Breathe deeply and slowly. Remain in this position for 1 minute. Then slowly straighten up.

Get on your knees, raise your arms above your head and strike freely with your clenched fists on the pillow. This will help relieve aggression. Lying on your back, bend your knees and spread your feet 50 cm apart. Place your palms on your stomach. Breathe deeply. Remain in this position for 1-2 minutes. Then "drop" your knees to the sides and bring them back together.

After releasing stressful energy, go directly to self-hypnosis.

Thus, the stress of failure and dashed hopes is especially harmful. But if in such a situation you use auto-training, you will reduce the degree of your vulnerability to a minimum. Just tell yourself:

"Perfection is impossible, but each type of achievement has its own peak. I will strive for it and be content with it. Crashes and falls cannot lead me astray, because of them my steps will not lose their firmness. All my falls will be so soft, like a successful landing of a professional skydiver.

Trouble striving for me like a boomerang will return. They will bounce off me as easily and naturally as a ball bounces off a wall. I will endure them as painlessly as the touch of a light spring breeze on my cheek. "

This exercise can be done every morning, at the start of every day that promises to be stormy. After all, it is easier for any of us to reflect a blow when we are ready for it and are able to give a worthy rebuff.

It is not for nothing that they say that dogs bite those who are afraid of them, who fearfully pass by. And if you don't fall into a state of horror and panic, stress won't bite you. Be calm, and stress will go looking for another victim.

After another failure, tell yourself:

- No, worries are not for me.

- Suffering is not my lot.

- Torment is not my lot.

You can have a visualization session. Imagine yourself as a piece of paper, to which someone is trying to glue the applique, but no means helps. By application, we mean all those factors that can generate stress. Imagine in detail all the torment of the one who is trying to stick it, laugh at him and even gloat.

If you suddenly feel that you have become very irritable and overly nervous, everything around you begins to oppress you, then stress is not far off. In this case, such an installation will suit you.

“Now I will strengthen my nervous system. This process will continue day and night. From day to day, every minute, my whole body directs all its forces to increase the stability of the nervous system. My thoughts are getting healthier. My will and character are growing stronger. My self-confidence grows as strong as metal. My nervous system is resting and gaining strength. From tomorrow it will be completely different - strong and stable. Life troubles will cease to negatively affect my nervous system and life in general. Every part of my body strives to strengthen the nervous system. By tomorrow morning, my nervous system will be like a powerful oak tree, it will be just as strong and unbending. "

If the stress has taken hold on you, the content of the visualization exercise should be exactly the opposite.

Imagine yourself walking through a field overgrown with weeds. You cross it and find on your clothes a lot of thorns, thorns, just dry blades of grass caught in the fabric. You sit down on the bump and painstakingly begin to remove the accumulated litter from yourself. You try not to miss anything because you feel the tingling discomfort.

By weeds, mean everything that bothers you.

Imagine how carefully you separate each thorn from yourself. With each burr you throw away, you feel more and more relief. Applaud each of your little successes, applaud not only mentally, but in fact. Immerse yourself completely in this state of gradually increasing relief.

Let the faint smile on your face begin to turn into a wide smile, a smile of happiness and complete contentment from being perfect.

When you get to the point that not a single speck is left on your clothes, imagine that you take off your clothes and shake it vigorously. Everything, even a speck of dust, easily evaporates.

And now you get up completely free and happy. Nothing else oppresses you, does not prevent you from going further. Take a deep breath and say, "I won't walk here anymore!"

The last phrase has great importancebecause whatever life situation you face, think first if it's worth fighting. After all, the battle is inevitable stress.

In the event of stress or in order to overcome it, constantly focus on the bright sides of your life and on actions that can improve your situation. Here is a typical example of such auto-training techniques:

- What pleasant words my husband said to me today! How he loves me, how gentle and gentle he is!

- How I am flattered by the look of this unfamiliar man ... I can still like.

- It's so good that the authorities noticed my efforts. I am capable and conscientious.

- How my son made me happy today, what happiness I have!

- It's great that soon I will buy myself a blouse, which I have long dreamed of!

- How nice to remember your first love ... First confession, kisses, hugs ...

- How great I had my vacation! Sea, sand, sun ...

- Yesterday we had wonderful fun!

- How sweet it is to remember the moment of my baby's birth! His first smile, the first word ...

Try to forget about the hopelessly disgusting and painful. Arbitrary distraction is the most the best way reduce stress or prevent it. A wise German proverb says: "Follow the example of the sundial - keep track of only happy days."

Nothing is more disappointing than failure, nothing is more encouraging than success. Even after the biggest fiasco, the best way to combat the depressing thought of failure is by remembering past successes.

Remember the moment in your biography that is the subject of your pride. Immerse yourself again in the state that you once experienced. Speak aloud the thoughts that arise in your imagination:

“How easy it was for me! How delighted the others were! How they rejoiced at my victory! How wonderful I felt! There is nothing better than the feeling of happiness received from the success achieved! "

Such deliberate recollection of triumphs is an effective means of restoring the faith in yourself necessary for future victories. Even in the most humble career, there is something to be proud of. You yourself will be surprised how it helps when everything seems hopeless.

If you have to do some unpleasant work for you, have a stirring conversation, and the like, do not delay. The sooner you relieve yourself of an oppressive feeling, the more likely you are to avoid stress. Anxious expectations, assumptions that generate negative thoughts, are a conducive basis for creating stress. The only caveat is to prepare yourself with auto-training:

“I will overcome this barrier easily. Yes, the situation, of course, is not pleasant, but this is not a reason for despair. It is just dust that can be easily swept away. When this is over, I will be very relieved. In my thoughts I will not return to what happened, because nothing will excite me anymore, I will get rid of the burdensome burden. I will go towards luck, happiness, I will enjoy life! "

If you are an extremely sensitive and emotional person, if you cannot always control yourself, which subsequently causes you a lot of anxiety and, as a result, stress, prepare yourself for an unpleasant conversation with the help of this exercise:

"I am a stone. Big ... You can even say - huge ... You can even say - a rock ... Yes, exactly! I am a rock in the sea. In a huge sea. Just in the largest! In the sea, where almost in a day there is a storm. People are afraid of the storm and hide in all directions. And I stand. I have been standing for many years. I am a smooth rock. There is not a single crevice or pothole in me. No, because the impact of even the strongest wave is just a gentle touch for me. With each blow I become only firmer and more indestructible.

Here comes the wind. At first he only plays with waves affectionately, and then his strength grows. The waves take flight. They overlap one another, just to hide. They rush at me with rage because I stand in their way. But it only makes me laugh, I laugh in their face, laugh calmly, because for me it’s just fun, a game. I am a rock. Strong, unapproachable, indestructible. I am a rock !!! "

The gradual choice of the desired image is not accidental here. It helps to get used to it better. You seem to be looking for something that will really help you gain invulnerability.

As you do this exercise, you can help yourself by turning on an audio recording of the sound of the surf. Even when you're done, repeat to yourself repeatedly: “I am a rock. I am a stone. "

Of course, not everyone will be able to enter various images the first time. This takes practice. Therefore, try to present yourself from time to time to one or the other. For example, a lonely tree on the lawn swaying in the wind, a soft pillow, some fairytale hero, etc. And this will also distract you from extraneous, possibly painful thoughts.

If you are good at imagining yourself as a fairytale hero, make friends with the image of Kai from the fairy tale "The Snow Queen". Imagine yourself as Kai in the state when he fell into the power of the Snow Queen and became completely immune to emotions.

So, you are cold, unfeeling. Someone came to scold you, but you don't care. You look at one point and do not respond to the words of the one who scolds you. Someone came to insult you, but you just froze and do not move, do not even blink your eyes. And even when poor Gerda cries in front of you, you are invulnerable.

However, you can enter the image of the Snow Queen herself. Enjoy your icy serenity.

Have a game with your child. He will be delighted, and you will achieve the desired goal - protect yourself from the influence of unwanted emotions.

In general, a person must anticipate stressful situations and find ways to control stress. Learn to evaluate when you are at your limit. Learn to recognize, see, feel the signals that indicate the need to deal with stress.

If you feel that you are in a stressful state, that fatigue does not leave you, that you are aggressive towards people or melancholic, do auto-training and your state will change.

Do not overload your body, love it. Set some boundaries that you shouldn't go beyond in the future.

If you panic from an overabundance of unfulfilled tasks, if there are more and more of them every day, hang up a poster with a plan of your actions for the day. Consider your real possibilities. The poster should begin with the phrase: "Today I only need to do ..." and end with the phrase: "Just something!" This is also a kind of auto-training. If necessary, hang these mini-posters throughout your apartment and even in your workplace.

Many people are stressed before going on stage or just when it is necessary to speak to an audience (remember the state of a child who needs to recite a poem by heart by going out to the blackboard and looking the whole class in the eyes).

To avoid stress, try the following exercise:

- My appearance is in perfect order: both face and clothes.

- I can look my listeners in the eye.

- I have correct posture, I am free and can relax.

- My expression and my gestures express friendliness.

- I can’t wait for the moment when it will be possible to deliver my speech to the audience.

- I know my speech well; I know what I want to say.

- My listeners are well disposed towards me.

- I know how to relax during a performance.

- I look very confident.

“I know that when my speech is over, I will be pleased with myself.

A lot of stressful situations await us at work. You need to be prepared for them. Therefore, before leaving the house, convince yourself:

- My colleagues respect me.

- My earnings are pretty decent.

- I have good relationships with colleagues, I work in a friendly atmosphere.

- They love me at work.

- I manage to work, any task is to my liking.

- Mine workplace - an example of comfort and coziness.

- The view from the window is beautiful, it allows me to distract myself and relax at the right moment.

- I am a creative person.

- Self-giving makes me happy.

- I will surely achieve success and make a career.

- I really enjoy my work. I am absolutely happy.

Cause in your imagination only thoughts that bring you into a state of harmony with yourself and the world around you. You will be unhappy if you start to think negatively about your daily work. And the need to do it will cause stress.

Humor is a great way to deal with stress. Laugh at life, at the situations you have been in, at yourself, and nothing will irritate you.

When you go to bed, try to see everything that happened during the day in a different light. Look for something to laugh at or smile at. Imagine yourself in this situation again and have fun. Don't be horrified to be scolded by your boss today, even if he shouted furiously. Better to laugh out loud at how funny he was at that moment - disheveled, with an expression of fury in his eyes, with a splash of saliva on his lips, etc.

Laughter generally gives an emotional release. Imagine the effect you will achieve if you suddenly have fun with something that recently depressed you.

Our peace of mind or anxiety, a sense of security or threat, accomplishment or failure, are determined by various feelings. Naturally, positive stress generates positive feelings, and stress, destructive to health, negative feelings, such as self-criticism, envy, hatred, contempt, resentment, revenge, jealousy, guilt, and the like.

Therefore, if the cause of depression is the oppression of one of these feelings, it is necessary to direct auto-training precisely to eliminate it.

If some successes of strangers or close people cause envy in you - material successes, career advancement, family happiness, etc., you must fight this feeling, since the accumulation of such energy provokes stress. Also, being jealous of others will never make you happy with yourself. In situations like this, tell yourself:

“How glad I am that they succeeded. I'm just happy). I love my neighbors. Since they succeeded, it means that I will soon succeed. Now their lives will change for the better, and it makes me happy. The world is really beautiful. I love this life. The luck of others only adds to my admiration for life. I like people. All without exception. "

And when your existence is clouded by a feeling of resentment against someone, also engage in auto-training to prevent stress:

“Everything is fine with me. I am happy with everything. Everything goes like clockwork. Everyone treats me the best way possible. Everything comes out exactly as I want and as I expected. Good and justice reign in the world! "

You should also get rid of the feeling of guilt that haunts you. Self-training is the best way to do this:

“I am not guilty of anything. I do everything and speak in the right way. I don't make any mistakes. I'm good. I am correct. I'm smart. I love myself. People around me also love me, because I do only good. "

In the event that you cannot overcome the hatred of someone, try a visualization session. Imagine yourself as the person who causes negative emotions in you. Enter his image and try to understand why he behaves this way and not differently in relation to you.

In general, if you are having problems with people, use these affirmations:

- I'm a wonderful person. In my heart there is only kindness and love for people.

- My heart is open to relationships based on love.

- There are only good thoughts in my head.

- I live in harmony with everyone.

- People love to communicate with me, because I bring fun and joy with me.

You can do the following. Ask yourself the question several times: "What should I give up in order for my relationship with this person to be good?" List everything that is causing the discord between you. Then tell yourself: "I want and can get rid of this." Remember that hostility, dislike, and hatred are good stress baits.

The most disgusting situations that arise in our minds are just thoughts. And thoughts can be changed, one can be pushed aside and the other can be preferred. Let them be your friends. Prefer pleasant, friendly, soothing, fun.

If you are thrilled with your wardrobe or individual items, fight stress with them. This is also an auto-training technique.

Spread or hang your favorite clothes in front of you and enjoy them. Say mentally or aloud:

- Oh, how lovely!

- Oh, what a miracle!

- Perfection!

- The ideal of beauty!

- Piece of art!

The positive emotions you experience will heal your stress.

Self-training is simply necessary for women after the birth of a child, since this is the period associated with enormous stress, both physical and spiritual. Moreover, the stress of this period is very significant in severity. Layering on physical activitytransferred during childbirth and continuing in the process of caring for the baby, stress often develops into depression.

Therefore, relaxation agents are essential. First of all, instill in yourself love for your own self. If you succeed, you will be easier to relate to everything that happens around you: do not rush headlong at the first call of the baby, do not wash dirty diapers until midnight (easily and calmly, without remorse, postpone this work for the next day).

In a word, calm down and tell yourself: “I am at home alone! I need to take care of myself. I need to love myself. I'm just a treasure. I am a fragile and tender treasure. You need to be more careful with me. "

You can make posters with phrases similar in meaning to these. Let them remind you as often as possible that you are worthy of love and respect.

And if you want - "distribute" leaflets throughout the apartment with appeals: "You can't change everything! Have a rest!"

The use of audio recordings is also effective. Make them when you are in a great mood. They will come in handy at the very moment when, in terms of the degree of irritation, you approach a stressful state. Imagine: you are about to explode, and suddenly your own voice begins to sound, soothing, loving and reassuring.

The system of exercises for relieving and coping with stress also includes breathing exercises. The point is that proper breathing helps to maintain body balance and calmness. It supplies oxygen to the blood, which nourishes the brain and body. The body must receive oxygen constantly in sufficient quantity for it.

So, in order to fill your lungs well, lift your chest high. Fill your lungs from the bottom up - inhale so that your stomach puffs out. Then fill chest under the ribs, then to the armpits. Continue breathing in air until you feel it fill up to your collarbones. Fill all the respiratory organs with air, including the larynx and nose. Imagine your ribcage as a ball inflated to its limit.

You feel good - the oxygen in your blood will give you that feeling. It will relieve tension in the body. Do not hold the air for too long so that the exhalation does not sound like an explosion.

All of this is fundamentally rooted in the practice of yoga used for relaxation. Yoga also helps to find inner balance. breathing exercises - six inhalations and exhalations per minute.

Very loyal and in a simple way combating stress is meditation. it good way get rid of fuss in thoughts, from their pressure.

Take time every day for solitude, communication with your inner self, and listen to what your inner voice tells you. It is even helpful to just sit for a while in silence with your eyes closed.

If you are just learning to meditate, use this exercise.

Sit down quietly. Close your eyes, take a deep breath, relax, and focus on your breathing. Watch how you breathe. Don't look for any special ways. Just listen to yourself. Over time, your breathing rate will become moderate and calm as you relax.

The breath counting method can be used. While inhaling, mentally say: "One", and on the exhale, say: "Two". Continue this until ten. If suddenly some thought distracts you, start counting again. Repeat the exercise as many times as necessary. Do it calmly, do not worry if thoughts run too often.

The more often you meditate, the more better results wait. Even going about your daily routine will make you feel much calmer than before. And difficult situations will be up to you too.

The effect of exercising will become more noticeable if you start exercising at the same time every day, for example, in the morning and in the evening.

Start with five-minute sessions. Stick to this time frame for the first month of your meditation session. The most suitable period is twenty minutes.

Mantras are excellent stress relievers. You can pronounce the word "good" on the inhale and the word "love" on the exhale. There is no strict framework here. Use whatever words you find pleasing (peace, grace, peace, etc.).

A mantra can be two or three words. Try using phrases like "Everything is fine", "I love everyone."

Look for the method that is more effective for you personally.

The most important thing in meditation is not the words and not the way, but the still posture and calm breathing.

The problems of our life and extreme situations negatively affect not only the health of adults, but also the psycho-emotional state of children. Extensive media coverage of hostilities, terrorist attacks and loss of life contribute to severe stress.

The greatest harm in this regard is caused to children - susceptible, emotional and those who already had emotional problems.

Children who have undergone stress develop sleep problems, fears, various phobias, diseases of cardio-vascular system etc. The consequences of all this can be very serious: depression, apathy, aggressive behavior and so on. Teenagers, for example, can become addicted to alcohol or drugs during these moments.

Children can also learn to manage their emotional state with the help of auto-training.

First of all, build self-respect in your child. To do this, he must pronounce approximately the following phrases:

- I am loved - and I am needed.

- My parents are just delighted with me.

- My parents are proud of me. All my relatives are proud of me.

- I always give my parents a reason to praise me.

- I'm smart and quick-witted.

- I'm a gifted person.

- I make people feel sympathetic, so I have many friends.

- I am kind, sensitive and responsive.

- I'm pretty good.

- I am fine.

- I am a person. I am a unique personality. I value myself.

If a child is horrified after watching a movie, if he was shocked by an incident that he witnessed, help him get rid of the stress. You can put up posters in his room with information like the following:

"The world is wonderful. The world is good enough to make me happy. The world is reasonably and justly arranged. The world is full of harmony. My imagination is able to filter out all negative information. She does not scare me, I am absolutely indifferent to her, because I know that good prevails over evil. "

This method is also very effective. Put small notes in all the pockets of your child's clothes with something like this:

- All is well.

- Nothing worries me.

- I feel great.

- I am not afraid of anything.

- Everything makes me happy.

Tell your kid how he should use these cheat sheets. Let in moments that threaten his peace of mind and good mood, he takes the cherished piece of paper out of his pocket and says out loud to himself what is written in it.

Gradually, the child will learn to use auto-training himself. Then you can rest assured that he is immune to stress.

So, auto-training is really your faithful and kind helper in the fight against stress. Try to make self-regulation classes an integral part of your life. Love yourself and take care of your health.

And think about what is easier for you to do - go to the pharmacy, buy a bunch of drugs and, while curing one disease, acquire a lot of others, or master auto-training methods that will help you quickly, reliably, without wasting time and - most importantly - always feel free of money yourself fine.

“We have forgotten how to enjoy life,” Hippolyte exclaimed sadly in his favorite New Year comedy, standing in his outer clothes under the shower, and the lukewarm water washed away soap streaks mixed with tears from a solid black coat ...

Life in a big city is wonderful and amazing, it is in full swing. If not a session, then contracts or shares, or a report, or an emergency, or just running around. Whatever the name of this fuss, it sucks in almost everyone. Some have a thin cabbage soup, others have small pearls - while both live under constant stress.

And only in the evening, after a full-fledged working day, a man completely exhausted by business falls into a chair in front of the TV.

What does he expect from this "magic lantern", what does he want most of all? News? Blood and horror? Or maybe Swan Lake?

Yes, maybe he doesn't know it himself. But he feels: neither this nor that, everything is tired, everything is annoying ... Is it possible to listen to music? ...

Ah, those clips! Oh, this is a continuous flashing of frames, where the predatory smiles of pop divas alternate with a whirlwind of sleek muscles of well-fed dance groups under the invariably cheerful "poke-tach, gop-tsatsa!"

Oh, these inconceivable fireworks and languid overflows of multi-colored liquid across the screen!

Are you feeling better? Not? In general, nothing surprising. And all this is called depression. This means that urgent measures must be taken. But first, let's figure out what it is.

The worst consequence of stress is perhaps depression. Many are now subject to it.

And the disorder in his personal life, and the turmoil at work, and the lack of money - all this causes a person to feel a sense of some kind of heaviness. Irritability, fatigue, discontent appear, and illness begins. But you can get out of depression.

Many psychologists argue that it is close people who create the greatest number of problems and inconveniences for each other, while causing pain, causing conflicts and quarrels.

People living under the same roof intertwine their destinies so much that when one of them has a mental crisis, a mood change or psychosis begins, all this automatically goes to loved ones.

And a chain reaction begins, which sometimes leads to disastrous results. After all, a family is a small world in which unique characters, habits, desires live.

And how hard it is sometimes to adapt to each other, so as not to hurt your own pride and pride. One way or another, one fine day clouds come and thunder rolls.

How to deal with this?

Of course, you can pass special tests for psychological compatibility, but, alas, they, as a rule, do not give a complete answer to your questions, and therefore there is no peace of mind.

And how I would like to fit each other one hundred percent!

But such compatibility is only one chance in a thousand, and even the most perfect test will not be able to determine how long in time you will fit together.

Life is so variegated and diverse: circumstances change - and changes happen to us. Yesterday you were an avid heavy metal fan, and today you enjoy expensive wine savoring from a crystal glass.

And a lot of questions begin to arise between you and those with whom you share your life: with parents, relatives and even with children.

What to do?

It should never be forgotten that the consequences of the transferred stress in 50% of cases do not appear immediately, but can make themselves felt in a month, and in a year, and even in a decade. This is all individual.

Someone will smile at the words that you can get stress of the same strength both at the moment of a fall and at the moment of a kiss. But this is really so, and therefore you should be very attentive to your state of mind, and not wave your hand and say something like: "I am hardy", "I will survive", etc.

The result of such indifference, as a rule, turns into depression, which is much more difficult to get rid of than from stress. And yet it is possible.

To avoid depression, as well as to eliminate it - DO NOT FORGET TO LOVE YOURSELF!

Many psychologists believe that women are most susceptible to depression. Why is this happening? The biggest mistake that 80, or even 90% of women make, is that from the first day of their life together, they take on everything related to household, moving away from these responsibilities your loved one and forgetting about yourself.

And when at one fine moment a woman realizes that she can no longer endure such a marathon race with obstacles, either physically or morally, she suddenly realizes that her dearest half does not even think about helping her.

And grievances, tears, problems begin, which in fact the woman has created for herself.

Of course, you can decide to re-educate in one day someone who hasn’t hit a finger for ten years, but, as a rule, this no longer helps. And no matter how much you tell your dear one that, they say, the husbands of girlfriends and neighbors do everything around the house, and you live like a guest, this will not bring the desired result.

Therefore, a woman should never forget that "you need to love yourself."

You should definitely have free time, which you could spend with a cup of tea with friends.

You should never forget about your appearance, otherwise after a while only memories will remain of it, and you will begin to realize that you have changed a lot in comparison with your unmarried girlfriends, strangers have stopped paying attention to you.

The easiest way to get rid of depression in this case is to get up early in the morning in front of a mirror with a firm intention to start. new life... Smile and say to your reflection: “I am the most charming and attractive, and the one who does not understand this is to blame. It will be worse for him. "

And devote this day only to yourself: go to a beauty salon, get a new hairstyle and manicure, take care of your skin using the exclusive technologies of the salon. And towards the curtain - go with your friends to a cafe. You will immediately feel better and younger by several years.

Remember to repeat these words to yourself often while standing in front of the mirror. In a few days, not only you, but everyone around you will believe in it.

Often, women become depressed because of cheating. Every woman naturally has a flair that suggests that her husband has someone on the side.

If this happens, first of all calm down, remember that the female imagination can draw pictures in the head, one to the other "better". And you can wind yourself up in literally a matter of minutes. Done - you are in deep depression.

Reason sensibly. First, no one is immune from betrayal.

Secondly, before you sort things out, do not forget: "not caught - not a thief." Only when you catch him at the scene of the crime can you create scenes of jealousy. But, as a rule, it does not end well, and the result is the same depression.

You sit at home all day and cook for a whole regiment, and then arrange a "belly" party. Or watch TV shows all day about how bad life is for the rich and they cry too, and you and them are at the same time.

So good for nothing.

First of all, take it easy. Look for the reason in yourself. Since he is carried away by another, it means that she does something better than you: speaks, dresses, looks. It means that somewhere you made a mistake.

Don't forget that monotony is boring and tastes change over time. And if you remain the way you were five, ten, fifteen years ago, this is a disaster. It’s even worse if you stop looking after yourself. This is a gross tactical mistake. A woman should always remain a woman.

Remember: in love, as in war, all means are good. A wise woman knows everything she can about her rival, and then she will make her man fall for her again.

Now let's get down to business - we need to get rid of depression as soon as possible. Psychologists offer such an interesting technique.

Mowgli system for getting out of depression.

While sitting or lying down (whichever is more comfortable for you), to the sound of non-irritating music or in complete silence, close your eyes and imagine yourself being under the streams of water.

Then imagine yourself as a bird or beast and try to make a movement or a series of movements that resemble your chosen character with their plasticity.

If you want to make sounds - make them, if you want to wriggle on the floor like a snake - do it.

Liberate yourself completely, merge with the air and with your feelings.

Through these movements and sounds, the accumulated irritability will go away, disorder will be perceived differently, depression will recede, melancholy will be forgotten.

After a while, you will feel extraordinary freedom and lightness.

This is a great way to get rid of chronic depression.

This is a popular wisdom that we so often forget.

You should never follow the lead of momentary weakness, resentment, irritability and immediately talk about all your conflicts and troubles to neighbors, friends and relatives.

Remember that you will only present what happened from a point of view that is beneficial to you.

After a certain time, you will forget your grievances, but those to whom you have told have a much longer memory, and behind your back they will gossip and wash your bones for a long time.

But you can't accumulate everything in yourself either. There will come a moment when you will simply withdraw into yourself, but this will not solve the problems.

Then the depression will begin.

Here the system for getting out of depression - "Through the Looking Glass-1" will help you.

If you are angry with someone and so want to complain to someone about the offender, look at your reflection in the mirror and tell him everything that has boiled over.

And after a few hours or days, you yourself will forget about what happened, and what happened will be perceived in a completely different way.

You can use the following techniques for getting out of depression.

System for getting out of depression - "Hollywood".

If it becomes completely unbearable, you need to smile and imagine that everything that happens to you is just a movie, and you are a spectator sitting in a movie theater and watching your own life as if from the sidelines.

And according to the laws of entertainment cinema, each such film has a happy ending; therefore, you must believe that a moment will come when happiness will certainly smile at you, and everything will be fine.

As soon as you give yourself this command - the happiness mindset - believe me, you immediately start feeling better.

Divorce is another way to get depressed.

The fear of being alone is a bad counselor. In your case, there are no losers or winners. Everyone has made a mistake that is hard to fix. It's okay, next time you'll be smarter and try to get it right.

Gather your strength, clench your emotions into a fist and direct your actions according to the following scenario.

Thank your ex-spouse (when meeting or in writing) for the fact that he (or she) once shared life with you, its difficulties and joys.

Be sure to note that you will always treat him with respect as a person (even if you don't think so now), and then apply the following method of getting rid of depression.

The system for getting out of depression and eliminating its consequences - "Through the Looking Glass-2".

Stand in front of the mirror and, looking at your reflection, smile and tell him: “Well, there will come a time when he (she) will still regret leaving me. I am still good with myself, I am a person, I will succeed in everything, and I will calmly go through life. "

You can say any words, but only those that will give you confidence in yourself and your strengths. Do this exercise every day.

Within two weeks you will see that not a trace of the feeling of loneliness remains.

There is another very effective technique for relieving stress and getting out of depression. It's called Diary.

It can be used in all occasions. Its meaning is to write down all your thoughts on paper, while pronouncing them aloud several times.

You don't have to do this every day. Once, two or three times a week is enough.

Anyone should be allowed to speak, but if there is no one to tell? Or is it wrong to do this?

That's why there is a paper that will take the blow of your emotional stress, and you will feel better.

If you don’t want to write or don’t like talking to your reflection in the mirror, choose some toy or object to which you will tell everything. Never keep accumulated emotions in yourself. It doesn't matter if they are negative or positive.

Depression Technique - "If you are unable to change the situation."

None of us is immune from troubles and misfortunes, and a person, having fallen into a "black strip", paints his present and future in appropriate shades.

It turns out vicious circle: in a state of sadness, the whole future life seems joyless, and from this you fall into even greater despondency.

If you cannot change the traumatic situation (sometimes, alas, it is not in our control), try to look at it differently.

For example, some time ago you experienced a great misfortune - you lost a loved one. Grief seems unbearable - you still feel everything as if it happened only yesterday. And after a month, a dull pain remains in the soul, which does not go away, despite all your efforts to have fun.

Find the strength in yourself for the last leap on the path to a new life, because life is not over for you - it continues. Realize how much you loved each other, and that this love has always remained with you and in you.

Tell yourself: “I realized that the part of life that we managed to live together was full of love and warmth, and therefore now I should (on) rejoice that I have already received my piece of happiness - me lucky! "

Your depression seems to melt away, and you will remember only good things. Your soul will become much easier: in the morning you will begin to wake up with the desire to live. Rest assured that there will come a moment when you psychologically recover and be able to fully perceive your surroundings again.

Another type of depression that affects women is postpartum depression.

It usually manifests itself in the second or third week after childbirth and is expressed in the aggressiveness and extreme irritability of the mother towards her child.

You are depressed by his constant crying, angry that you need to change diapers every five minutes, and in general you are tired of sleepless nights. Sometimes it even seems to you that you do not love your baby at all and under such a set of circumstances you will never love.

In addition, the appearance is not encouraging either: age spots appeared on the face, and there are clear signs of cellulite on the thighs. There are all the signs of postpartum depression.

The birth of a new life is always a huge stress for both the mother and the child. And its consequences can be unpredictable. For some, it turns into illness, for others - prolonged depression.

The opinion “let the mother deal with her child more - and then she will soon really love him” is wrong. Such actions can only aggravate the situation. Mom cannot cope alone, she needs help from relatives and the child's father.

The best option for everyone is to isolate the baby from the mother for a few days. This is not scary for the child, but for the mother, on the contrary, it is very useful. This time will give mom the opportunity to take care of her appearance, as well as come to harmony in her soul. She just needs to be alone for at least a day. Psychologists for this time offer the "One Day Rest" system.

So, you sent the child to grandma. Rest assured, she will take care of him as well as you, and you shouldn't call her every half hour. You are left alone, and now this day belongs only to you.

Put aside all household chores: shopping, cleaning the apartment, doing laundry, ironing, washing windows. Remember: this day belongs only to you!

Close the door, turn off the phone. Fill your bath with aromatic foam. Put on some nice quiet music and enjoy your loneliness. Lying in the bath, remember all the pleasant moments that were associated with the expectation and birth of a child:

- the first moment when you know that you will become a mother;

- buying all those tiny blouses and rompers;

- the choice of a cot and a stroller, because you wanted your baby to have all the best from the day of his birth;

- the first cry of the child;

- your joy at the moment when you first took him in your arms.

Remembering and "scrolling" these moments in your head several times, you will be imbued with some kind of special tenderness that is characteristic only of mothers.

So, you remembered everything - and you wanted to hug and caress your baby as soon as possible. But do not rush, you are not yet ready to become a real mother for him, who forgives all his minor and major faults.

You need to take care of yourself, because the baby needs a beautiful mother. Start with a facial: apply a cleansing or nourishing mask, experiment with cosmetics - create your new look.

Take care of your body: do a couple of anti-cellulite body wraps, call a masseuse - a massage will help you relax. Get a manicure and pedicure (by yourself!). The effect will not be long in coming; in one day you will turn from an exhausted creature into a blooming young mother.

There is another way to instantly get rid of depression that has plagued you for several weeks.

Walk up to a tree, place your palms on the cool, rough bark and stand there for a few minutes. Will gradually go away chronic fatigue body and spirit, nervous tension will go away, and the life-giving force of nature will pour into you through your open palms.

Man has long felt healing properties trees. The interaction of human and tree biofields is increasingly attracting scientists. It turned out that the trees of our forests have different effects on human well-being.

Bioenergy can be obtained from oak, birch, pine and maple.

But aspen, poplar, spruce and bird cherry, on the contrary, are taken away.

To calm headache, you need to stand near an aspen or poplar, which draws off negative energy. Then, so that there is no loss of energy and dizzy, it is necessary to "communicate" with an oak or birch to restore your energy balance.

Trees are not the only ones to treat people by taking negative energy from them and nourishing positive energy.

The nourishing effect of sawed trees was often used by our ancestors in everyday life. And therefore, it is no coincidence that in peasant huts, floors were made of birch or oak. Sleep on them was strong and helped to quickly restore the lost mental and physical strength.

Try to incorporate arboreal therapy into the treatments you know for dealing with depression.

By cultivating positive emotions, a positive perception of the world, we transform our life, and it turns to us with its bright side: good attracts only good.

Panic attack- this is an outbreak of unreasonable fears and experiences, which is accompanied by various kinds of physical and mental indicators. They are manifested in mental and behavioral activity.

Although it is believed that a panic attack is a consequence of dysfunction of the nervous system, do not be afraid. In such a situation, it may be completely healthy man... The reason may be a certain life situation or increased mental and mental work. People don't know how to relax and calm down in a stressful situation. Many doctors recommend using auto-training for panic attacksoh.

Signs of a panic attack

To generate correct treatment it is necessary to determine how severe the panic disorder is. Such an attack may occur due to a real danger to human life. Sometimes an invented reason arises, which is formed on a subconscious level.

Important! If you do not seek help from specialists in time, such a disorder can develop into a chronic form, or lead to mental illness.

When the right treatment is selected, there is an opportunity to completely recover. To reduce or completely remove the signs of an attack, it is necessary to help the person resume control of their own psyche.

Symptoms for this ailment are similar to those that appear during a heart attack. But this does not mean that the patient has heart problems. Often the consequence of a panic attack is a malfunction of the nervous system and the brain.

A characteristic feature of such a disease is an outbreak of causeless fear, which can manifest itself in the form of such bodily signs:

• Tachycardia (increased heart rate);
• Increased sweating;
• Trembling in the muscles, cold sensations;
• A short-term feeling of heat;
• Physical or dystonic tremors;
• Difficulty breathing, feeling of lack of air;
• Choking attacks;
• Pain in the abdomen with irradiation in the left half of the sternum;
• Stool disorders;
• Attacks of nausea and vomiting;
• Frequent urination
• Feeling of the presence of a "lump" in the throat;
• Numbness and tingling in the hands and feet;
• Disturbed gait;
• Hearing and vision impairment;
• Dizziness, conditions close to fainting;
• High blood pressure.

In some cases, this ailment is accompanied by behavioral disorders, which are manifested by the following signs:

• Feeling of loss of reality;
• Detachment from personal mental functions;
• Inability to think clearly;
• Fear of losing control over their own actions;
• Fear of dying;
• Sleep dysfunction.

Attention! If you experience the above symptoms, it is better to seek help from a doctor. Depending on the severity of the disorder, medication or simply the use of auto-training will be prescribed when a panic attack occurs.

The origin of auto-training

Such treatment of some disorders in the work of the nervous system, as auto-training, appeared in the thirties of the twentieth century. The author of this technique is a well-known psychologist and psychotherapist from Germany, Johann Schultz. He suggested a way as a treatment psychological disorders in 1932. Later, on the basis of his methods, various methods were developed to improve the qualities of the human psyche and physical functions.

What is treated with auto-training?

For a fairly long period of use different types auto-training from attacks turned out to determine that this method of treatment does not give positive effects, and in some cases can lead to negative results in diseases such as: hysteria, psychasthenia, hypochondriasis syndrome, obsessive-compulsive malaise.

While a positive effect can be observed in the treatment of panic attacks by auto-training in patients with such diseases as: neurasthenia, psychosomatic illness, depression, emotional stress.

With the help of auto-training, nervous disorders are treated, but only in the absence of a crisis. For example, when a patient has a panic attack, doing auto-training will help to get away from it. With an exacerbation, the patient should sit quietly and try not to think about anything.

Also, auto-training for fear with a positive effect is used to treat disorders such as:

• bronchial asthma;
• the initial stage of hypertension;
• dyspnea;
• angina and tachycardia;
• a small positive result can be seen in the treatment of stomach ulcers.

Attention! Mainly, with the help of auto-training, psychosomatic disorders are still treated. VSD treatment this method must be performed all the time, except for the moments of manifestation of crises.

It is worth noting that before embarking on auto-training treatment, it is necessary to understand the real reason for the appearance of a panic attack. For example, if you mean severe depression, then this method is unlikely to help. For the treatment to give positive effect, the patient should not be in strong irritation, he needs to relax and be interested in what he hears from the doctor, and not argue with him.

If you are sure that you are capable of this, then you have autogenous depression in mild form... In this case, the auto-training technique will really help. People who actually suffer from such disorders simply do not know how to relax and listen to a specialist, so auto-training will not help them.

Important! You should not use trainings for fears associated with a violation of your own health. If a person has got it into his head that he is sick, for example, oncological disease or AIDS, it is difficult to convince him otherwise. As a result, the use of auto-training for such a panic attack is completely meaningless.

Is auto-training necessary for a panic attack?

Anxiety disorders are not abnormal. Sometimes our psyche is not ready for overstrain. In this case, emotions, thoughts, feelings are blocked in the brain, and everything accumulated is manifested as signs of vegetative-vascular dystonia. You can call this condition a panic attack. With a similar deviation in the functioning of the nervous system human body overextended all the time. Muscles are toned, the brain is actively functioning, adrenaline goes beyond the normal range.

A person is looking for a way out of this situation, and first of all he takes sedatives (which corresponds to the recommendations of specialists). However, panic attacks are returning.

After some time, the patient still finds out that there is autogenic training (in other words, auto-training) and that it can be used in the treatment of panic attack. When using auto-training, the patient learns to control his own nervous system and feelings, which is important for knowing his inner state, and as a result, for protecting against panic attacks.

Auto-training action

When the panic attack has passed, auto-training helps to calm down due to the effects of the relaxing effect and self-hypnosis. You learn relaxation and tranquility at home and then use these skills as needed. However, just relaxing is not enough. You must learn to command your own brain to calm down.

However, if feelings go beyond the norm, such commands get into the subconscious with difficulty, as the agitated brain tries to find a method to deal with the contrived danger. In other words, you are giving the brain a command to calm down, and this does not work, because subconsciously you believe that you are in danger. Especially when you have had repeated panic attacks, and fighting phobias and managing your own condition have become an integral part of life.

When performing some specialized auto-training tasks for neuroses, it is possible to remove the unconscious defense that prevents the recovery from panic attack outbreaks. The patient falls into a mild or moderate trance state, due to which such positive attitudes as “I'm fine,” “nothing bothers me,” etc. the opportunity is given to reach out to the subconscious.

When you master the skills of auto-training for panic attacks, you will be able to:

• Relieve nervous tension;
• Get approaches to mental potentials;
• Psychologically be prepared for likely stressful situations;
• Control your own feelings (even with panic attacks);
• Engage in self-hypnosis of what is required to bring the state back to normal.

The trance state is beneficial. Every 1.5-2 hours a person has an involuntary trance, at this moment in the brain all the information received, so to speak, is "laid out" on the shelves. This effect can be observed when you think about it and do not notice that a lot of time has passed. A feeling of lightness comes, as if a stone fell from the soul. It is in the trance state that the influence of command words on the subconscious is carried out. Only in this case will the command to calm down work.

results

If you periodically engage in auto-training for panic disorders, over time, the block is removed from psychological dead ends in the subconscious.

With due attention, human consciousness is able to heal itself on its own:

• The use of relaxation will help to reduce the signals of the receptive nervous system;
• You get access to your own capabilities, which will give strength;
• Thanks to commands and attitudes, behavioral characteristics change.

Having once experienced the effects of auto-training, you will get an important, memorable skill. In the future, this experience lives on at the level of reflexes.

How often can training be applied?

Self-training can be used at any time and countless times. If you approach this treatment with persistence, you will develop the skill to control your feelings, behavior, and mood. The more often you practice, the more experience. Over the course of the crescent, you will notice a decrease in anxiety. This is a big plus in problem solving.

When adding insomnia to panic attacks, use overnight self-training. Also do auto-training during your lunch break to restore strength.

Exercise is best done while lying down. If this is not possible, use a chair. Sit down more comfortably, tilt your head and put your arms, stretch your legs forward. You can close your eyes.

When you relax your muscles, you concentrate on certain feelings. This leads, in a way, to hypnosis. At this moment, you are giving the subconscious mind a command aimed at calming and certainty. This is the basis of auto-training. A special text is read to calm the nervous system.

In this regard, the following stages of auto-training under stress are distinguished:

1. Relaxation.
2. Self-hypnosis.
3. Coming out of the trance state.

You can download various video tutorials that will allow you to master the basics of auto-training. You can add manual energy recharge breathing exercise to your activities.

findings

Not only people with a disease of the nervous system are susceptible to panic attacks, but also those who simply find themselves in a difficult life situation. A psychiatrist or psychotherapist can help teach the use of such a method as auto-training in the treatment of panic attacks.

This treatment has many advantages: you can control your own subconscious mind in stressful situations and learn to manage your feelings when necessary. Self-training for relieving anxiety and stress is recommended by psychotherapists, since it is harmless and has good results.

Each person is free to color his emotions in different tones: deep red, pastel pink ... However, this does not always work, and in some cases the gray picture of the world remains unchanged - such a state is classified as depression. It arises due to chronic stress, depletion of the NS, diseases of loved ones and various chronic problems in life.

In this case, auto-training will help to change the attitude towards the world around and to see all its charms again. Moreover, everyone is able to master and apply this technique.

Basic principles and phases of auto-training

Self-training for depression is a kind of potter's job. At first, the clay is soft and plastic in the hands of the master, it can be given different shapes. However, the result is a beautiful vase, solid in essence. And she is exactly what we wanted. The same gradual changes in consciousness are observed during self-hypnosis.

• Stage 1 - maximum muscle relaxation. To begin with, the toes are involved. Then we go higher and higher, relaxing the places of frequent "clamps" - the neck and face. Reassure yourself that parts of your body are becoming heavy and pleasantly warm. For example: “I feel a rush of warmth in my left hand”, “my fingers are relaxed”, etc. Complete relaxation is not always possible on the first try. Everything will come with time.
• Stage 2 - self-hypnosis, when special verbal combinations (formulas) are spoken to form attitudes.

How is auto-training carried out

Depression is not the only indication for auto-training. Sometimes it is very useful in certain life situations when it is necessary to recharge with optimism and raise morale. A woman, for example, can noticeably raise her self-esteem if she starts every day with compliments to her beloved. Self-training helps fight addictions and get out of depression. He is also able to "stimulate" the processes of rejuvenation.

Installations

Self-hypnosis is an extremely positive attitude. A prerequisite: they must not contain the "not" particle. For example, you can say "I am healthy" instead of the phrase "I am not sick."

Relaxation

Self-training helps a person to control their emotions. And even in critical situations, stay calm and balanced. And if after the next "meeting" you are eager to immediately strangle your boss, you just have to say: "Stop!"

Many experts believe that in case of depression, auto-training is a necessary component of comprehensive treatment.