METHODS OF SELF-REGULATION AND REMOVAL OF PSYCHOEMOTIONAL TENSION IN CHILDREN

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

"Pull yourself together" (for children from 5 years old, NL Kryazheva)

The child is told: "As soon as you feel that you are worried, you want to hit someone, throw something, there is a very simple way to prove your strength: put your palms around your elbows and press your hands tightly to your chest - this is the pose of a self-possessed person."

"Grow into the ground" (for children from 5 years old, NL Kryazheva)

You have to tell the child: “Try to press hard, hard with your heels on the floor, clench your hands into fists, and grip your teeth tightly. You are a mighty, sturdy tree, you have strong roots, and you are not afraid of any winds. This is the pose of a confident person."

"You are a LION!" (for children from 5 years old, N. L. Kryazheva)

The child is told: “Close your eyes, imagine a lion - the king of animals, strong, powerful, self-confident, calm and wise. He is handsome and self-possessed, proud and free. This lion is called the same as you, he has your name, your eyes, your arms, legs, body. You are the lion!"

"Wake up, third eye!" (for children from 5 years old, N. L. Kryazheva)

The child is told: “A person sees not only with his eyes. Wisdom and intelligence, endurance and calmness can awaken in your third eye. Extend your index finger, tense it and place it on your forehead between your eyebrows above your nose. Here is your third eye, the eye of wisdom. Massage this point, saying: "Wake up, third eye, wake up, third eye …" 6-10 times.

"Throw away fatigue" (for children from 5 years old, NL Kryazheva)

It is necessary to tell the child: “Stand up, spread your legs wide, bend them a little at the knees, bend your body and lower your arms freely, spread your fingers, bow your head to your chest, open your mouth. Sway slightly to the sides, forward, backward. Now sharply shake your head, hands, feet, body. You have shaken off all the fatigue, a little bit is left, repeat it again."

"Charge of cheerfulness" (for children from 5 years old, NL Kryazheva)

You have to tell the child: “Sit down freely. Stretch your arms forward and prepare two fingers: thumb and forefinger, Take them by the very tips of your ears - one on top, the other on the bottom of the ear. Massage your ears, saying: "Ears, ears hear everything!" - 10 times in one direction and 10 times in the other. A. now put your hands down, shake your palms. Prepare your index finger, extend your hand and place it between your eyebrows above your nose. Massage this point the same number of times with the words: "Wake up, third eye!" Shake your palms. Gather your fingers in a handful, find a hole at the bottom of your neck, put your hand there and with the words: "I breathe, breathe, breathe!" - massage the hole! 10 times in one direction and 10 times in the other. Well done! You see, hear, feel!"

Caution: an adult monitors the force of pressure on important points of life and the correctness of finding the points.

"Breathe and think beautifully" (for children from 5 years old, NL Kryazheva)

Tell your child: “When you are worried, try to breathe beautifully and calmly. Close your eyes, take a deep breath:

- mentally say: "I am a lion" - breathe out, breathe in;

- say: "I am a bird" - breathe out, breathe in;

- say: "I am a stone" - breathe out, breathe in;

- say: "I am a flower" - breathe out, breathe in;

- say: "I am calm" - exhale. You will really calm down!

"The Steadfast Soldier" (for children from 5 years old, NL Kryazheva)

Tell your child: “When you are very excited and cannot stop, pull yourself together, stand on one leg and bend the other at the knee, lower your hands at the seams. You are a staunch soldier on duty, you honestly carry out your service, look around, notice what is happening around you, who is doing what, and who needs help. Now change your legs and take a closer look. Well done! You are a real protector!"

"Freeze!" (for children from 5 years old, N. L. Kryazheva)

Tell your child: "If you are naughty and unhappy with you, tell yourself mentally:" Freeze! " Look around what others are doing, find something interesting to do, go up to someone and ask them to play with you. Someone will definitely agree and it will be interesting for you."

"Save the Chick" (for children from 4 years old)

Tell your child, “Imagine you have a small helpless chick in your hand. Stretch your hands, palms up, and now warm him, slowly, one finger at a time, fold your palms to hide the chick in them, breathe on him, warming him with your even calm breath, put your palms to your chest, give the chick the kindness of your heart and breath. Now open your palms and you will see that the chick has taken off joyfully; smile at him and do not be sad, he will still fly to you!"

"Sunny Bunny" (for children from 4 years old, NL Kryazheva)

Tell your child: “The sunbeam looked into your eyes. Close them. He ran further across his face - gently stroke it with your palms: on the forehead, on the nose, on the mouth, on the cheeks, on the chin, stroke gently so as not to frighten off the head, neck, tummy, arms, legs, he climbed into the collar - and there … He is not a mischievous person - he loves and caresses you, and you stroke him and make friends with him."

"Broken Doll" (for children from 5 years old)

Tell your child, “Sometimes toys break, but they can be helped. Imagine a doll whose strings were torn off that fastened its head, neck, arms, body, legs. She all "blabbed" with her, they do not want to play. Shake all the broken pieces at the same time. Now collect, strengthen the ropes, carefully connect the head and neck, straighten them; now straighten your shoulders and secure your arms; breathe evenly and deeply and trunk; straighten your legs. That's it - you fixed the doll yourself, now it's beautiful again, everyone wants to play with it!"

"Mountain from the shoulders" (for children from 5 years old, NL Kryazheva)

“When you are very tired, it’s hard for you, you want to lie down, but you still have to do something, throw the“mountain off your shoulders”, spread your legs, raise your shoulders, take them back and lower your shoulders. Do this exercise 5-6 times, and you will feel better at once."

"Cake" (for children from 4 years old)

Place your baby on the mat. Around - his peers or acquaintances. An adult says: "Now we are going to make a cake out of you." One participant is "flour", the other is "sugar", the third is "milk", the fourth is "butter" and so on. An adult is a cook, now he will prepare a great dish. First you need to knead the dough. Need flour: "flour" hands "sprinkles" the body of the lying person, lightly massaging and pinching it. Now you need milk - "milk" is "poured" with your hands over the body, stroking it. Sugar is needed - it "sprinkles" the body; and a little salt - a little, gently touches the head, arms, legs. The “cook” kneads the “dough”, kneading it thoroughly. And now the dough is put into the oven and rises there - it lies evenly and calmly and breathes. All its components: flour, salt, etc. - also breathe like dough. Finally, decorate the cake with cream flowers. All participants touching the “cake” give him their flower, describing it. "Cake" is extraordinarily good. Now the "cook" will treat each participant in the exercise with a tasty piece, if the "cake" itself is not a pity, most of the "cake" will go to parents and friends.

Comment

1. Watch the expression on the face of the "cake", it should be happy, laughter will only help the exercise.

2. Instead of "cake", you can cook whatever the child wants - chicken, pancakes, compote, etc.

"Portrait" (for children from 5 years old)

The child sits down opposite the adult. Adult artist. All the rest are paints: blue, white, red, yellow, green and other colors. "Now I will paint a portrait." The artist touches his hand to the oval of the face and says: "Now I will draw the face." “What shape should I draw? - he asks the child. - The same, more, less? " The child answers. "What will the eyes be - big, small, or will we leave what they are?" At the same time, he outlines the contour of the eyes. "What color will they be?" The child calls. If there is such paint, the artist touches it with his brush (to the participant who chose this color) and transfers the color to the child's face. Then, in the same order, the eyebrows, nose, cheeks, lips, ears, hair are drawn. Try to "mix" the colors and transfer to the child a part of each participant in the exercise. In the end, everyone admires the portrait, they say how good it is.

Remark: the child's stubborn unwillingness to "save" his own face and the desire to change a lot in it indicate that the child is dissatisfied with himself, wants to change.

"Theater of Touch" (after V. Baskakov, for children from 6 years old)

The child is asked to lie freely in the "star" position on the mat and close his eyes. Calm music turns on. All other participants bend over and gently and carefully, in an unusual way, touch the body of the lying child. You can simultaneously touch one finger to the forehead, and the palm to the leg with the edge of the palm to the stomach, with the fist to the chest, elbow to the stomach, etc. Everyone starts and ends touching at the same time. Then the lying person is left in a relaxed state for a while.

Comment

1. An adult monitors the strength of touch.

2. Observes the face of the person lying down, it should be calm and relaxed.

3. Stroking should be few

Relaxation "Pose of rest"

Purpose: mastering and consolidating the posture of rest and relaxation of the muscles of the arms. It is necessary to sit closer to the edge of the chair, lean on the back, put your hands freely on your knees, and slightly spread your legs. The formula for general peace is pronounced by the instructor slowly, in a low voice, with long pauses.

Everyone knows how to dance

Jump, run, paint.

But so far not everyone can

Relax, rest.

We have such a game -

Very light, simple, The movement slows down

The tension disappears …

And it becomes clear -

Relaxation is nice!

Functional exercise "Teapot with a lid". Purpose: development of concentration and motor control, elimination of impulsivity.

Participants sit in a circle. Each of them sings a song, accompanying it with certain manual gestures:

Teapot (vertical movements of the ribs of the palms)

There is a lid on the teapot (the left hand folds into a fist, the right hand makes circular movements over the fist with the palm).

There is a lump on the lid (vertical movements with fists).

There is a hole in the lump (the index and thumb of both hands make rings).

Steam comes from the hole (spirals are drawn with the index fingers)

Steam comes out of the hole.

A hole in a lump, Lump on the lid, The lid on the teapot."

With the subsequent repetition of the song, one word must be changed to "Gu-gu-gu", the gestures are preserved: "Gu-gu-gu!

There is a lid on the teapot, etc."

Relaxation "Sunbathe"

Purpose: Relaxation of the leg muscles. Instructor: “Imagine that your legs are tanning in the sun (stretch your legs forward while sitting on the floor). Raise your legs, keep on weight. Legs tensed (you can invite the child to touch how hard his muscles have become). The tense legs became hard and stone. Lower your legs. They are tired, and now they are resting, relaxing. How good, it became pleasant. Inhale - pause, exhale - pause.

We sunbathe beautifully! Raise our legs higher!

We are holding … We are holding … We are straining …

We sunbathe! We lower (lower our legs sharply to the floor).

Legs are not tense, relaxed."

Relaxation "Bar"

Purpose: relaxation of the muscles of the arms, legs, body.

I. p. - standing. Instructor: “Stand up. imagine you are lifting a heavy barbell. Bend over, take her. Clench your fists. Raise your hands slowly. They are tense! Hard! Hands are tired, we throw the barbell (hands drop sharply down and freely fall along the body). They are relaxed, not tense, resting. Easy to breathe. Inhale - pause, exhale - pause.

We are preparing for the record. Let's go in for sports (lean forward).

Raise the bar from the floor (straighten, arms up).

We hold tight …

And we throw it!

Our muscles are not tired

And they became even more obedient.

Cognitive exercise "Visualization of a three-dimensional object."

I. p. - sitting on the floor, close your eyes. Children are encouraged to imagine any three-dimensional object (ball, chair, globe) in front of them and study each part of the object, imagine it in its entirety. Then you need to mentally change the size, shape, color.

Functional exercise "Hands and feet"

Purpose: development of concentration of attention and motor control, elimination of impulsivity, development of skills of keeping the program. I. p. - standing. Jumping in place with simultaneous movements of the arms and legs.

Left arm forward, right arm back + right leg forward, left leg back.

Left arm back, right arm forward + right leg back, left leg forward.

Left arm forward, right arm forward + right leg backward, left leg backward.

Left arm back, right arm back + right leg forward, left leg forward.

Repeat the jump cycle several times.

Relaxation "Korablik". Purpose: relaxation of the muscles of the arms, legs, body. Instructor: “Imagine that you are on a ship. Shakes. To avoid falling, spread your legs wider and press them to the floor. Clasp your hands behind your back. Swung

deck, press your right leg to the floor (right leg is tense, left leg relaxed, slightly bent at the knee, toe touches the floor). Straighten up! Relax your leg. Swung in the other direction, press your left leg to the floor. Straighten up. Inhale - pause, exhale - pause.

“The deck began to swing!

Press your foot to the deck!

We press the leg harder, And we relax the other.

The exercise is performed alternately for each leg. Draw the child's attention to the tense and relaxed leg muscles. After learning to relax the legs, it is recommended to repeat the resting pose again.

Hands on your knees again

And now a little laziness …

The tension flew away

And the whole body is relaxed …

Our muscles are not tired

And they became even more obedient.

Breathes easily, evenly, deeply...

Stretching "Rays". I. p. - sitting on the floor. The child is invited to alternately strain and relax the left shoulder, left arm, left side, left leg. Then the right shoulder, right arm, right side, right leg.

Relaxation "Curious Barbarian"

Purpose: Relaxation of the neck muscles

a) instructor: “Turn your head to the left, try to do it so that you can see as far as possible. Now the neck muscles are tense! Feel the neck on the right, the muscles are hard as stone. Return to starting position. Likewise in the other direction. Inhale - pause, exhale - pause.

Curious Barabara

Looks to the left …

Looks to the right …

And then again forward -

Here he will rest a little.

The neck is not tense, but relaxed."

The movements are repeated 2 times in each direction.

b) instructor: “Now lift your head up. Look at the ceiling. Throw your head back more! How the neck tensed! It's unpleasant! It's hard to breathe. Straighten up. It became easy, breathe freely. Inhale - pause, exhale - pause

And Varvara looks up!

Above all, further up!

Coming back -

Relaxation is nice!

Neck is not tense

And relaxed."

c) instructor: “Now slowly lower your head down. The muscles of the neck are tense. At the back, they became solid. Straighten your neck. She is relaxed. Nice, breathing well. Inhale - pause, exhale - pause.

Now let's look down -

Neck muscles tensed!

We go back -

Relaxation is nice!

The neck is not tense. And relaxed."

Cognitive exercise "Rhythm in a circle". Children sit in a semicircle. The instructor strikes out a simple rhythm. Children listen carefully and repeat it at the instructor's command (separately and or together). When the rhythm is mastered, the children receive the command: "Let's slap this rhythm as follows."

Each in turn beats one clap from a given rhythm. From left to right. When the rhythm ends, the next one in the circle waits for a short pause and starts over. The latecomer with his clap, who could not stand the pause, who made an extra clap - a penalty point for half an hour or is eliminated from the game. Possible ways of complicating the task: lengthening and complicating the rhythm, tapping out the rhythm by each player with both hands in turn, etc. Children can also be offered to play sounds of different volume within the rhythmic pattern, for example, soft and loud.

"Ball"

Purpose: to relax the abdominal muscles. Instructor: “Imagine that you are inflating a balloon. Place your hand on your stomach. Inflate your belly like it's a big balloon. The abdominal muscles are tense. This intense tension is unpleasant! Breathe in calmly with your belly so that you can feel a slight muscle tension with your hand. Do not lift your shoulders. Inhale - pause, exhale - pause. The abdominal muscles relaxed. Have become soft. It is now easy to take another breath. The air itself easily enters in. And the exhalation is free, not tense!

That's how we inflate the balloon!

And we check with our hand (inhale)

The ball has burst, we exhale.

Relax our muscles

Breathing easily … evenly … deeply …"

Stretching "A blade of grass in the wind". Children are invited to depict a blade of grass with their whole body (sit on their heels, stretch their arms up, take a breath). Instructor: “The wind starts to blow, and the blade of grass bends to the ground (exhaling, tilt the torso forward until the chest touches the hips; arms are extended forward, palms on the floor; without changing the position of the torso, pull your arms on the floor even further forward). The wind dies down, the blade of grass straightens up and reaches for the sun (while inhaling, return to its original position, stretch upward).

I. p. - squatting. The child is invited to hide his head in his knees, clasp his knees with his hands. This is a seed that gradually sprouts and turns into a tree. Let the child slowly rise to his feet, then straighten his torso, stretch his arms up. Then you need to tighten the muscles of the body and pull it up. The wind blew: have the child swing the body, imitating a tree.

Relaxation "Fire and Ice". Purpose: development of muscle control, elimination of impulsivity. The exercise involves alternating tension and relaxation of the whole body. Children perform the exercise lying down. At the instructor's command “fire”, children begin intensive movements with their whole body. The smoothness and degree of intensity of movements, each child chooses arbitrarily. At the command "ice", the children freeze in a position in which they were caught by the command, straining the whole body to the limit. The instructor alternates both commands several times, arbitrarily changing the execution time of the one and the other.

Suspension stretch. I. p. - sitting on the floor. Children are invited to pretend that they are puppet dolls that hang on carnations in the closet after the performance. Instructor: “Imagine being hung by the hand, by the finger, by the neck, by the shoulder, etc. Your body is fixed to one point, everything else is relaxed, dangling. The exercise is performed at an arbitrary pace, preferably with closed eyes. The instructor monitors the degree of relaxation of the body in children, focusing on tense places.

"Drawing Elephant". Sit in the elephant pose. The knees are slightly bent. Bend your head to your shoulder. Stretch your hand forward and draw a horizontal figure eight (infinity sign) with it in large strokes. Then repeat the same with the other hand.

Displacement visualization cognitive exercise. I. p. - sitting on the floor. Children are encouraged to imagine themselves anywhere in the world. To do this, you need to feel yourself easily floating above the Earth, feel the warmth of the sun's rays and the breath of the breeze, notice smells and sounds.

Relaxation "Carpet-plane". Instructor: “We lie down on a magic flying carpet; the carpet rises smoothly and slowly, carries us across the sky, gently shakes us, lulling us; the breeze gently blows tired bodies, everyone is resting … Houses, fields, forests, rivers and lakes float far below … Gradually, the flying carpet begins to descend and lands in our room (pause) … We stretch, take a deep breath and exhale, open our eyes, slowly and sit down gently."

Stretching "Snowman". I. p. - standing. The child is asked to pretend that he is a newly made snowman. The body should be tense like frozen snow. Spring came, the sun warmed up, and the snowman began to melt. First, the head “melts” and hangs, then the shoulders drop, the arms relax, and so on. At the end of the exercise, the child gently falls to the floor and lies like a puddle of water. You need to relax. Warmed

Relaxation "Sea". I. p. - sitting on the floor or standing. The child, together with the instructor, tells the story and accompanies it with appropriate movements: “Small and large waves are splashing on the sea (first with one hand and then with the other hand draws small waves in the air; hands are clasped in the lock - draws a big wave in the air). Dolphins swim along the waves (they make synchronous wave-like movements with their whole arm forward). They first together, and then take turns diving into the water - one dived, the other dived (makes alternating wavy hand movements). Their dolphins swim behind them (arms are bent at the elbows, pressed to the chest, hands are performing synchronous wave-like forward movements). They dive together and in turns (performing simultaneous and successive wavy movements with their hands). This is how their tails move (each finger alternately makes wavy movements). Jellyfish swim with the dolphins (hands clenched into fists open sharply) They all dance and laugh (rotation of the hands in the wrist joints).