Self-regulation Methods

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Video: Self-regulation Methods

Video: Self-regulation Methods
Video: Self-Regulation Skills: Why They Are Fundamental 2024, March
Self-regulation Methods
Self-regulation Methods
Anonim

Almost every person is familiar with the state of stress, nervous and emotional stress, overwork. In this state, our satisfaction with life decreases, some break down on loved ones, go away into addictions (play, food, chemical) or begin to ache in the body (decreased immunity, psychosomatics).

Other signs of stress are:

- disturbing thoughts, anxiety

- difficulty concentrating

- irritability or irascibility

- inability to relax

- despondency

- drowsiness or insomnia

- tics and nervous habits (the habit of biting nails, smoking, curling and pulling hair, etc.)

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It is very important to track your condition in time and pay attention to yourself. Your well-being can and should be regulated. Many intuitively use such natural methods of self-regulation as:

- long-term healing sleep

- water procedures

- walks and outdoor recreation

- observation of the landscape

- massage

- listening to your favorite music

- sports, dancing and other physical activity

- humor

- reflections on the pleasant

- hobby

- communication with loved ones and more.

What is the most resourceful for you?

If a stressful situation caught you by surprise and calm down, you need to come to balance right now, then it is useful to have other methods in your arsenal, which I will discuss below.

1. Watch your breath

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As a rule, with neuropsychic stress, breathing becomes frequent, superficial, chest. Such breathing contributes to an even greater excitement of the nerve centers. Relaxation, on the other hand, is facilitated by slow deep breathing.

Breathing technique:

While sitting or standing, try to relax the muscles in your body and focus on your breathing. Feel how your breathing becomes even, light. Feel the air you breathe in is cold and the air you breathe out is warm. Breathe only through your nose.

Take a slow deep breath (while the abdomen protrudes forward, and the chest is motionless).

Hold your breath for a few seconds

Then take a long, smooth exhale, exhale everything.

Hold your breath again for a few seconds before inhaling again.

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

2. Observe the tension in the body

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Sit or lie down comfortably and observe your breathing. Try to make your breathing even and calm, so that you can breathe pleasantly. You can close your eyes and observe your body. Feel HOW you are sitting or lying down, walk with your inner gaze over all parts of your body, from the tips of your toes to the crown of your head. Note in which areas there is discomfort, tension. Try to strain these areas even harder, as much as you can! Then suddenly release this tension. Repeat this several times and move further along the body. The exercise can be supplemented with light self-massage.

3. Visualization

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Above, I already wrote that observing the landscape can have a beneficial effect on the psycho-emotional state. Our imagination can also influence. Imagine some comfortable, safe place, it could be some corner of nature where you were or any other place where you feel good. Remember how you felt there, what the sensations were in the body, try to get used to the image.

4. Verbalization

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Try to put your feelings into words - speak your feelings (mentally, aloud or on paper). When feelings and emotions (something incomprehensible and formless) are formed into words, they become more understandable for us and lose their power over us, now we are their masters.

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