Body-building

Relaxation and stress relief exercises. Quick relief of emotional stress, anxiety and tension

The desire to be in time everywhere and everywhere, unwillingness to share personal experiences with anyone, excessive demands on oneself - all this leads to the exhaustion of the nervous system. Overcoming stress interferes with sleep at night and deprives appetite. It is associated with irritability, absent-mindedness, lethargy and increased fatigue.

Although the person himself does not always understand that he has become a victim of stress, close people often see his anxious state. External signs of tension are excessively compressed lips, a changed voice timbre, unreasonable fussiness or, conversely, inhibition of movements. Can you deal with stress on your own? What exercises help you relax?

How to overcome stress step by step

A simple test allows you to recognize emotional or physical stress. Stretch your arms out in front of you, allowing your hands to hang freely. Let go, imagine that in front of you are two single-pole magnets repelling each other. With clear thinking, not loaded with problems, such an association will cause involuntary spreading of the hands. If the limbs remain in their original position, you should get rid of the tension.

Features of stress relief exercises:

The movements performed should be simple and feasible, not involving the use of special equipment.
You can use relaxing techniques not only at home, but also at work, on the street - wherever there is a feeling of tension.
It is better to start the fight against stress with dynamic exercises (walking, running, swimming, swings, squats, tilts).
After a week, you can move on to static loads: do the bar, learn yoga.
The optimal duration of a daily anti-stress workout is 10-20 minutes.
During classes, it is important to create a relaxing atmosphere using the techniques of color, aroma and music therapy.

Relaxing Fitness: 3 Simple Exercises

Physical exercise to relieve stress has no contraindications. They relieve emotional tension and energize those who feel tired.

Take the starting position: lie on your back, spread your arms to the sides. Bend your knees and then lift your lower limbs so that your shins are parallel to the floor. Now slowly lower them to your left. Tear off the shins from the floor, describe a circle with them and put them on the right side. Make 4 rolls. Make sure that the body and shoulders do not come off the floor during the exercise.

After completing the last roll, do not return to the starting position. Straighten your legs folded together so that their socks touch the left hand. Raising the right lower limb above you, describe wide circles with it. The left leg remains motionless. Do 5-10 circular swings. Repeat the exercise by changing legs.

Starting position - get on all fours. Rest your left shoulder on the floor and turn your body. The left arm is extended in front of you, the right is above the head and rests on the mat. The body should be perpendicular to the pelvis. Complicate the position - extend the right leg, putting the toe on the floor. Freeze for 10 seconds. Gradually return to the starting position. Repeat the same movements on the other side.

Complete the set of breathing exercises to relieve stress. Stand up straight, straighten your shoulders. Raise your arms above your head, take a deep breath. As you exhale, bend over and lower your hands, touching the floor. Inhale and exhale two more times. The last exhalation should be short, as if pushing out the air.

progressive muscle relaxation

This relaxing technique was developed almost a century ago by the American physiologist Edmund Jacobson. At one time, the physician noticed that periods of muscle tension and relaxation alternate. Based on this observation, he decided that a deep relaxing effect under stress could be achieved by tensing specific muscles.

Before you start exercising, focus on your breathing. It should be calm and slow. Stand up straight, squeeze your right (left for left-handers) palm into a fist and bend your hand all the way. Stretch your hand as hard as possible. After 10-15 seconds, exhale and relax the limb. Rest for a third of a minute. Follow the same time intervals in the future. Bend your right arm at the elbow and rest your elbow joint against any surface. Relax your muscles. Repeat the same manipulations with the other hand.

Move on to facial exercises. Raise your eyebrows, as if surprised, and open your mouth wide. The next step is to tighten the muscles of the central part of the face. Draw your eyebrows together, close your eyes, wrinkle your nose. Relax your facial muscles. Smile broadly with tightly closed lips. Finally, train your neck muscles: slowly shake your head thrown back from side to side. Take a break. Pull your head into your shoulders, and then drop it on your chest.

After relaxing, focus on the muscles of the body. As you inhale, bring your elbows together in front of you. Tighten your arm muscles as much as possible. Relax as you exhale. Do the same with the shoulder blades, arching your back as you inhale. After rest, tighten your abdominal muscles.

The final block is . Slightly bend the left lower limb at the knee, tighten the thigh muscles. Put forward the same foot on the heel. Spread your fingers, stretch your toes up. Duplicate the movements with the right leg. The number of repetitions of the complex is 3-4 times.

Proper breathing relieves stress

With nervous tension there is a feeling of oxygen starvation. Lack of air is provoked by superficial, light breaths or unconscious breath holding. Breathing exercises help relieve stress. Some of these practices require serious physical preparation. For example, pranayama is available only to those who have been practicing hatha yoga for six months or a year. But there are also elementary exercises that everyone can do.

Breathing exercises for stress - a five-minute complex:

Stand up straight, close your eyes. Focus on circulating the air currents within you. Take a slow deep breath while mentally counting to 5. Exhale gradually over the same amount of time. Repeat the exercise 9 more times.
Breathe in deeply through your nose. Next, inhale deeply, passing the air through your mouth. Exhale slowly. Finish the exercise with shallow breathing. Repeat 5 more times.
Open your eyes. With your palm just below the solar plexus, take a deep breath and slowly exhale. Observe how the hand at this moment falls and rises. Repeat the action 5 times.
With your eyes closed, imagine that the air is the element of bliss and peace. Take a slow breath. Feel how, as you exhale, the hardships and fatigue that torment you leave in every cell of the body.

At first, practicing proper breathing is enough for five minutes. After a week, you can supplement the complex with new exercises and double the lesson. For a month, it is desirable to bring the training to 20 minutes a day. Such exercises, carried out outdoors in an ecologically clean place, strengthen the respiratory, cardiac and nervous systems, improve immunity and general well-being.

In this article, we will look at some exercises, trainings, ways and methods for quickly relieving anxiety, emotional stress and tension, including meditation from yoga.

Let's watch a video online with relaxing music. Remember the most important thing: effective removal of psychological stress is possible as a result of an analysis of the causes of its occurrence and their elimination. It also happens that it is not always possible to eliminate the causes! Then at least just practice the training exercises, use the tips and recommendations presented here.

Exercises to relieve psychological trauma and stress

How to relieve stress?

Breathing in the abdomen. Breathe deeply into your belly, not your chest. On inhalation, it pumps up, rounding, on exhalation, you blow it off and slightly pull it inward. To control this type of breathing, place your palms on the navel area. Do the exercise for five minutes.
Slow breathing. Inhale for 4 counts, then hold your breath for 4 counts. Then, exhale for 4 counts and hold your breath again, also for four counts. Breathe like this for five minutes, after which relaxation will imperceptibly come.
"Ice cream". Stand up straight, hands up. Stretch and tighten your whole body. So stay for a few minutes to get used to the tension and get tired of it. Imagine that you are frozen like ice cream. Then imagine that the sun appears above you, and its rays heat you up. Begin to slowly "melt" under its rays. First, relax the hands, then the forearms, then the shoulders, neck, body, and later the legs. Relax completely.
"Visualization". Imagine that you are at the seaside. Sit on the white sand, the sun warms you, and clear water washes your feet. In front of you is only a blue transparent surface, all problems are left behind the horizon. A gentle breeze blows in your face, warm spray tickles. Stay in this state for 5 minutes.
Exercise "7 candles". Includes elements of breathing exercises and visualization. Imagine there are seven candles burning in front of you that need to be blown out. Take a deep breath and blow out the first candle. Imagine how the flame goes out. And so, in turn, blow out all 7 candles until you plunge into darkness, which will save you from obsessive thoughts.
If it is impossible to solve the problem, the exercise "Strategy" will help you. Focus on the problem, consider a sequence of possible actions to solve it. Stop at each intermediate link of the action, think it over, remember the sensations that appear after each step on the way to solving the problem. Ignore all irritants, do not pay attention, remember the plan for overcoming a stressful situation and everything will work out.
Take a piece of paper and draw a picture of a situation that worries you and makes you nervous. On the back of the sheet, write down all your negative negative emotions that the situation causes. Get rid of everything that has accumulated inside. Then burn or tear the sheet.
"Reach for the stars." Stand straight with your feet shoulder-width apart. Take a deep breath and raise your hands up, stretch some more, as if you want to get a star from the sky. Hold on like this. Next, exhale and lower your hands, relax them and shake.
Lemon method. Sitting on the sofa or floor, take the lotus position. Close your eyes, imagine that you have a lemon in your right hand. Clench your fist as if you are squeezing juice out of it. Clench your fist as hard as you can until your strength runs out and the imaginary juice flows out. Also on the other hand. You can try the exercise on both hands at once.
Exercises "Globalization". Introduce yourself and your problem. Then imagine that you are inside a big house and the house is inside the street. This street is inside the area, which is inside the city. The city is located inside the country, which is located on the mainland. The mainland, of course, is on the planet Earth, the Earth is in the galaxy, and the galaxy is in the Universe. Thus, you will be able to at least partially relieve the significance of your problems and reduce the severity of traumatic experiences.
Training "Swing". Lying on the floor, bend your knees and wrap your arms around them. Next, rounding your back and raising your head and bringing it closer to your chest, swing back and forth first. Therefore, try rocking from one side to the other. Continue the process for about one to two minutes. Exhausting thoughts will subside.

Trainings, ways and games to relieve tension and stress

Method one

Get into a comfortable position and close your eyes. Now, imagine a sandy desert and a bright blinding sun at its zenith. The camel caravan moves slowly through the desert. Animals are hung with goods, baskets, but they walk smoothly along the sandy surface and hills, slowly swaying from side to side. The movements of camels are smooth, lazy. Their jaws move slowly - they chew something all the time. Watching the caravan, you spontaneously calm down, the rhythm of your breathing becomes even, a feeling of warmth and peace fills your entire body - from the top of your head to the tips of your toes.

Method two

In order to increase resistance to stress, achieve peace, relaxation, to get rid of anxiety and excitement when communicating with strangers, you can apply the training method of comparison.

First, relax into a comfortable position. Second, think about the problem and ask yourself: "Is this problem very serious or not?". Try to compare it with world catastrophes, minimize it. This method of coping with stress is very similar to the above 10 exercise "Globalization".

Method three

In the fight against stress, the method of visualization technique is effective, which will give the ability to relax, strengthen the body, increase endurance to stress factors and replenish energy resources.

Technique. Imagine a bright beam of light that comes from the head area. Every second, the beam grows and falls lower - illuminating the chest, arms, stomach and legs with a pleasant warm light. Feel the spreading warmth in the smallest details. Light energizes you, relieves anxiety and anxiety.

If a child is stressed, what should I do?

There are special stress relief games for kids. They are stress relief techniques developed by psychologists that can strengthen a child's nervous system after an emotional shock or relieve internal tension.

Games for children are different, their use depends on the tasks.

To relieve tension on the face, the games “make faces” or “grimaces” are suitable. We just make faces together with the child, make masks with our hands: smile, surprise, puff out or draw in our cheeks, lips.

Meditation method for stress relief

Meditation is a great way to relax.

Meditation is one of the oldest practices practiced to calm the mind, expand consciousness and perception, it helps to disconnect from traumatic experiences. It is better to meditate in solitude, but as the skill grows, one can plunge into the state of meditation even in crowded places, while adequately responding to the environment with complete self-control and control of the situation.

An example of a simple meditation

To calm down and achieve deep relaxation (relaxation), sit on a chair or, if possible, in the lotus position, half lotus. Immerse yourself in a state of complete rest. Breathe slowly and deeply. You can count your breaths for several minutes, repeat a mantra (for example, om mani padme hum, om namo bhagavate), use the article on how to quickly relieve stress and nervous tension at home, or how to quickly get rid of stress, anxiety and depression in home conditions.

Conduct such therapeutic psychotherapeutic meditation sessions daily and by this method you will definitely improve your psycho-emotional state.

All the above exercises, techniques, methods, methods, trainings for stress relief provide an answer to two important questions: “What to do with stress and how to relieve it?”, “How to relieve psycho-emotional nervous tension and strengthen the central nervous system without harm and damage for good health?"

In human life, the role of stress is important. It is impossible to protect yourself and children from stressful situations. Therefore, it remains for us to choose the appropriate method and use it.

Remember that drugs and bad habits (smoking and alcohol abuse) will not help get rid of internal tension, anxiety, feelings of anxiety, or survive severe stress. They will exacerbate the effects by erasing the symptoms and causing addiction to psycho-activating substances.

When there is no reason to worry, you enjoy life. But do not forget that prevention and willingness to survive stressful influences are your best friend! It's easier to prevent than to cure. Take care of your mental, emotional and physical health, pay attention to the psychological emotional state of your children, play fun games with them more often and arrange useful trainings.

Methodological development in psychology on the topic:

Booklet "Exercises to relieve emotional stress"

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Exercise 3 . Gently massage the tip of your little finger.

Exercise 4 . Place the nut on the palm closer to the little finger, press it with the palm of the other hand and make circular motions with the nut for 3 minutes.

Exercise 6, Try writing your name with your head in the air. (This task increases the efficiency of the brain).

Exercise 8 . Left-sided breathing - We pinch the right nostril with our finger. We breathe through the left nostril calmly, shallowly.

Exercise 9 . If the atmosphere around you is tense and you feel that

lose self-control, this complex can be performed right on the spot, at the table, almost imperceptibly to others.

Tighten and relax your calves.
Tighten and relax your hips.
Tighten and relax your stomach.
Relax your back and shoulders.
Relax your hands.
Relax your forearms.
Relax your neck.
Relax your facial muscles.

Exercise 10 "Smile of the Pharaoh"

In case of stress, stand up straight, lift your chin up a little, spread your shoulders and smile. Turn on your imagination to the fullest and imagine yourself as an Egyptian pharaoh, proud as a sphinx and cheerful as Evgeny Petrosyan. Maintain your smile and this posture for two minutes, and then relax and do some vigorous hand movements and torso tilts in different directions.

Results of this exercise:

Physiological: improvement of blood circulation in the facial muscles and spine.

Psychological: the ability to look at the situation with humor, and as a result - increased resistance to the source of stress.

Exercise 11 "Flask"

Imagine that you are in a glass flask and all the negative words do not penetrate it, they hit the flask and crumble.

Exercise 12 "Proverbs"

An exercise that is good at "removing" internal depression and bad mood, helping to solve a difficult problem that you have. This problem may be related to your profession, family life, relationships with friends.

Take any of the books: "Russian proverbs", "Thoughts of great people" or "Aphorisms" (there are books in every school library). Look through the book, nourish the phrases of proverbs or aphorisms for minutes until you feel inner relief.

Perhaps, in addition to mental relaxation, this or that proverb will lead you to the right decision. It is also possible that you will be reassured by the fact that not only you had a problem, many people, including historical figures, were thinking about how to solve it.

Exercise 13

Rub your palms together until warmth appears. This is the energy of power. Next, “wash” with your palms, rub your earlobes with your fingers, rub your ears.

Exercise 14. Technique of "deep breathing" Take a deep breath and mentally count to 10, then take a deep breath.

Exercise 15. Anger management technique

We take a deep, smooth breath - while holding our breath: we clench our fist strongly (first the left one) - we take a deep breath. Then the right fist, then both fists.

Exercise 16

You came home from work, and your mood is far from festive, your nerves are strained, you are about to explode with aggression, which you had to carefully restrain the whole working day (after all, it is not customary to shout at the authorities). Don't wait for any family member to give you a reason to explode. Go to the mirror, look into the eyes of your reflection and. growl. Loudly. With expression. Pour out all the rage, anger, resentment in a roar. Like a real tiger tearing prey. By the way, the vibrations that are inevitable during such a growl have a beneficial effect on the body - according to the same principle as stroking a purring cat.

But growling isn't for everyone. In these cases, aggression can be transferred to inanimate objects.

It is enough to lie on the bed and pound the mattress with your heels for 5-10 minutes - such an exercise not only relieves internal psychological stress, but also trains the muscles of the legs and abdominals well.

Helps and beating pillows. And if you also use a regular beater for pillow execution, then at the same time save upholstered furniture from dust. Moreover, not a single super-modern vacuum cleaner is able to remove dust accumulating in armchairs and sofas as reliably as the most common, “old-fashioned” beater.

Regional state special (correctional) educational budgetary institution for students, pupils with disabilities "Special (correctional) general education boarding school with. Leninskoye

Exercises to relieve emotional stress

Skoblyakova Anna Stanislavovna, teacher-psychologist, municipal budgetary educational institution of the Kromsky district of the Oryol region "Cherkasy secondary school".

Relevance of the topic: The profession of a teacher requires great endurance and self-control. From numerous contacts with other people, he experiences great neuropsychic stress, which manifests itself in strong emotional stress, frequent stress, "emotional burnout". Situations of extreme emotional stress lead to a progressive deterioration in the state of health of teachers, so they need psychological support, learning how to relieve emotional and muscle tension.

Publication date: 07/10/2015

The profession of a teacher requires a lot of endurance and self-control. From numerous contacts with other people, he experiences great neuropsychic stress, which manifests itself in strong emotional stress, frequent stress, "emotional burnout". Situations of extreme emotional stress lead to a progressive deterioration in the state of health of teachers, so they need psychological support, learning how to relieve emotional and muscle tension.

The purpose of the training: the removal of emotional and muscular tension to strengthen the psychological health of teachers.

To create in the group an atmosphere of emotional freedom, trust in each other, cooperation;

To acquaint the participants of the training with the methods of self-regulation;

To teach teachers the skills to deal with the "burnout syndrome".

Organization of the training: a group of teachers from 10 to 15 people.

The form of the training is a circle, free movement around the office is possible.

Duration - 1 hour 30 minutes.

Training session for teachers

"Relieve emotional and muscle tension"

1. Exercise "Compliment in a circle"

Purpose: the mood for the lesson, the development of imagination, group cohesion, cooperation.

Instructions: I will give each of you a piece of paper on which you write your name. As soon as I turn on the music, pass these papers around. On them it is necessary to write (give) a compliment to the owner of the leaflet. At the end of the exercise, everyone reads out all the compliments given to him.

Was it difficult to write (give) a compliment?

What is better to give or receive?

What is your condition after the exercise?

2. Exercise "Mood Portfolio"

Purpose: assessment of their emotional state at the beginning of the lesson.

Instructions: I have a drawing of a briefcase in my hands. We need to fill it with your mood. I suggest choosing the color that suits your current state of health and attaching it to the drawing.

Everyone should be able to relax, and especially people in your profession. You tend to have pedagogical "burnout", strong emotional stress, stress. The use of elementary exercises that do not require a lot of time will help maintain and strengthen psychological and physical health.

Purpose: development of self-massage skills.

Instructions: Even during a busy day, you can always find time to relax. You can lightly massage certain points of the body. Do not press too hard, you can close your eyes. Here are some of these points:

· brow area: rub this place with slow circular motions;

back of the neck: gently squeeze several times with one hand;

Jaw: rub on both sides the place where the back teeth end;

shoulders: massage the top of the shoulders with all five fingers;

· Feet: If you are tired of walking, take a break and rub your aching feet before continuing to run.

4. Exercise "Breathing at the expense of 7-11"

Instructions: Breathe very slowly and deeply, so that the entire breathing cycle takes about 20 seconds. You may feel uncomfortable at first. But you don't have to stress. Count to 7 on the inhale and 11 on the exhale.

Purpose: relieve stress, fatigue.

Instruction: You have finished the lesson and have a few minutes of free time, take this time for yourself.

Sit on a chair with your legs slightly extended and your arms hanging down. Try to imagine that the energy of fatigue “flows” from the hands to the ground - here it flows from the head to the shoulders, flows over the forearms, reaches the elbows, rushes to the hands and through the fingertips seeps down into the ground. You clearly physically feel a warm heaviness sliding down your arms. Sit like this for one or two minutes, and then lightly shake your hands, finally getting rid of your fatigue. Get up easily, springily, smile, walk around the class.

Exercise relieves fatigue, helps to establish mental balance, balance.

6. Exercise "Float in the ocean"

Purpose: relaxation, removal of emotional stress, fatigue.

Instructions: Close your eyes and imagine that you are a small float in a vast ocean. You don't have a goal, a compass, a map, a rudder, an oar. You are moving where the wind and ocean waves take you. A large wave may cover you for a while, but you again emerge to the surface. Try to feel these dives and dives. Feel the movement of the wave, the warmth of the sun, the drops of rain, the cushion of water supporting you from below. What other sensations arise when you imagine yourself as a small float in a big ocean?

Purpose: removal of neuropsychic stress, fatigue.

Instruction: I want to show you how you can easily and simply put yourself in order and get rid of unpleasant feelings. Sometimes we carry large and small burdens in ourselves, which takes a lot of strength from us. For example, some of you might think: “I failed again. I won't be able to do a good job.” Someone sets themselves up to not do a good job and make a lot of mistakes. And someone may say to himself: “I'm not as smart as others. Why should I try in vain?

Stand up so that you have enough space. And start dusting off your palms, elbows and shoulders. At the same time, imagine how everything unpleasant - bad feelings, heavy worries and bad thoughts about yourself - flies off you like water off a duck's back. Then dust off your legs from toes to thighs. And then shake your head.

It will be even more useful if you make some sounds at the same time ....

Now dust off your face and listen to how funny your voice changes when your mouth shakes. Imagine that all the unpleasant burden falls off you and you become more cheerful and cheerful, as if you were born again.

How do you feel after the exercise?

Goal: Relieve mental stress.

Instructions: Stand up straight with your shoulders straight and your head thrown back. Try to feel in which part of the head the sensation of heaviness is localized. Imagine that you are wearing a bulky headgear that puts pressure on your head in the place where you feel heaviness. Mentally remove the headgear with your hand and expressively, emotionally throw it on the floor. Shake your head, straighten your hair with your hand, and then throw your hands down, as if getting rid of a headache.

9. Exercise "Goodbye tension!"

Purpose: to teach to relieve stress in an acceptable way.

Instructions: Now we will compete. Take a piece of newspaper, crumple it up and put all your stress into it. Throw away.

How are you feeling?

Have you let go of your stress?

Feelings before and after exercise?

10. Exercise "I'm in the sun"

Purpose: to teach the technique of increasing self-esteem.

Instructions: On a sheet, draw a sun with a circle in the middle and many rays. Write your name in the circle. Near each beam, write something nice about yourself. The task is to remember as many good things as possible.

Carry the sun with you or store it in a specific place. Sometimes add rays. And if it becomes especially difficult and it seems that you are not capable of anything, take it out and examine it, remember all the good things that are written on your sun.

11. Exercise "Mood Portfolio"

Purpose: assessment of their emotional state at the end of the lesson.

Instructions: I am holding a briefcase. As at the beginning of the lesson, it must be filled with your mood, which is typical at the moment. Choose a color that appeals to you and stick it on the portfolio drawing.

12. Exercise "Until next time!"

Goal: getting feedback from group members, developing trust, mutual understanding.

Instructions: I have a wonderful sun in my hands. It radiates light, warmth, joy, happiness of today. I suggest that you pass it on to each other and share your impressions of the lesson, give your wishes to the group members.

What did today's lesson give you? What new have you learned? What will you use in the future?

The final word of the teacher-psychologist: Our lesson has come to an end. Thank you for your work! See you soon!

1. View of V.D. Good mood is easy! SPb., 2001

2. Zaitsev G.K. Your health. Relaxation of the psyche. SPb., 2000

3. Moreva N. A. Training of pedagogical communication. Practical guide. M. 2009.- 78 p.

4. Manual for a beginner trainer, "I want to conduct a training." Novosibirsk, 2000. - 205 p.

5. Reinouter J. It's up to you. How to Become Your Own Psychotherapist (Second Edition). – M.: Univers, 1993.

6. Samoukina N.V. Games that are played ... Dubna, 1996

7. Fedorenko L.G. Psychological health in the school setting. SPb., 2003

Exercises to relieve psycho-emotional stress and self-regulation of the state

Consultation for parents and teachers of preschool educational institutions

"Exercises for relieving psycho-emotional stress and self-regulation of the state"

Teacher-psychologist of the highest qualification category

MBDOU "CRR" No. 85 Vladikavkaz

The ability to relax helps some children relieve stress, others - to concentrate, relieve excitement. On their own, children cannot get rid of the stressful state, often they are not even aware of what is happening to them. Helping a child get rid of this condition, teaching him to control it is a task that faces adults surrounding the child. Relaxation is caused by specially selected game techniques. Children perform relaxing exercises not just imitating the leader, but transforming into this image. Most children perceive these exercises correctly, relax well. The effectiveness of the exercises performed can be judged by the appearance of the child. nka: calm facial expression, even rhythmic breathing, sluggish obedient hands, some have a drowsy state. Regular use of the proposed exercises helps to improve the overall emotional state of the child, emotional stability, increase the level of performance, improve sleep.

Tension relief exercises are aimed at muscle relaxation, they can be used as physical exercises at any time during the day.

“You are cubs and a mother bear is playing with you. She throws you cones. You catch them and squeeze them with force in your paws. But now the cubs are tired and throw their paws along the body - the paws are resting. And the mother bear again throws cones to the cubs.

“You are playing in a sunny meadow. Suddenly a strong wind blew. You are cold, you are cold. They wrapped their arms around themselves, pressed their heads to their hands, warming themselves. We got warm and relaxed ... But then the cold wind blew again ... "

“Imagine that there is a big apple tree growing in front of you with wonderful big apples. Apples hang directly overhead, but it is not possible to get them without difficulty. Stretch as high as possible, rise on your tiptoes and take a sharp breath. Now you can pick the apple. Bend down and put the apple in the basket, exhale slowly and relax, shake your hands, shake your hands.

“You are holding in your fists something very valuable, dear to you, and someone wants to take it away from you. You clench your fists tighter and tighter ... even tighter, your bones turn white, your hands begin to tremble. But now the offender is gone, and you unclench your fists, your fingers become relaxed, your hands lie freely on your knees ... they rest ... "

“You are sitting in a clearing, the sun is gently warming. An ant climbed on toes. Pull the socks towards you with force, legs are tense, straight. We listen on which finger the ant sits (breath holding). Drop an ant off your finger (on the exhale). Socks down, feet to the sides. relax legs: legs rest.

“You are fakirs. Sit on the carpet with your legs crossed, hands on your knees, hands hanging down, back and neck relaxed, head down, chin on chest, eyes closed (show the children this pose). While the music is playing, the fakirs are resting ... The music is over, the fakirs are working. All muscles are tense, the head is raised, the eyes look confident. Right in front of you."

“Imagine that a sunbeam looked into your eyes. Close them. It will run further across the face. Gently pet him palms: on the forehead, on the nose, on the mouth, on the cheeks, on the chin. Stroke gently, so as not to frighten away, the head, neck, tummy, legs and arms. He climbed up the collar - stroke him there. He is not mischievous - he catches and caresses you, and you pet him and make friends with him.

“Imagine a warm summer day. Expose the sun to your face, your chin also tans (open lips and teeth while inhaling). A bee is flying about to land on someone's tongue. Close your mouth tightly (breath holding). Chasing the bee away, you can vigorously move your lips. The bee flew away. Slightly open your mouth, exhale with ease.

“Imagine a warm summer day. Your face is tanning, the gentle sun is stroking you (facial muscles relaxed). But then a butterfly flies and sits on the eyebrows. She wants to swing like on a swing. Let the butterfly swing on the swing. Move your eyebrows up and down. The butterfly flies away and the sun warms (relaxation of facial muscles)».

Target: relieving tension from the facial muscles.

"Sit comfortably: put your hands freely on your knees, shoulders and head lowered, eyes closed. Imagine that a fly wants to land on your face. She sits on the nose, then on the forehead, then on the eyes. Your task is without opening your eyes. Drive away annoying insect.

Target

"Sit comfortably: put your hands freely on your knees (palms up) shoulders and head down, eyes closed. Mentally imagine that you have a lemon in your right hand. Start slowly squeezing it until you feel that "squeezed out" all juice. Relax. Remember your feelings. Now imagine that the lemon is in the left hand. Repeat the exercise. Relax again and remember your feelings. Then do the exercise with both hands at the same time. Relax. Enjoy your peace of mind."

Target: control the state of muscle tension and relaxation.

“Get up, close your eyes, raise your hands up. Imagine that you are an icicle or ice cream. Tighten all the muscles in your body. Remember these feelings. Freeze in this position for 1-2 minutes. Then imagine that under the influence of solar heat you begin to slowly melt, gradually relaxing your hands, then the muscles of your shoulders, neck, body, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until you reach the optimal psycho-emotional state. This exercise can be done lying on the floor.

Target: control the state of muscle tension and relaxation.

“Stand up, close your eyes, raise your hands up, take a breath. Imagine that you are a big balloon filled with air. Stay in this position for 1-2 minutes, tensing all the muscles of the body. Then imagine that a small hole has appeared in the ball. Slowly begin to release air. At the same time, relaxing the muscles of the body, hands, then the muscles of the shoulders. Neck, trunk, legs, etc. Remember the sensations in a state of relaxation. Perform the exercise until the optimal psycho-emotional state is reached.

Thank you for your attention!

Long-term plan of work with teachers of preschool educational institutions for the 2014–2015 academic year on the formation of legal competence September 1. Joint analysis of regulatory documents and legal resources: the Constitution of the Russian Federation; Civil Code; Family code; Federal Law on Basic.

The structure of the dominant lesson in musical-rhythmic movements S T R U K T U R A of the dominant lesson in musical-rhythmic movements. Author - Ivantsova Valentina Yurievna, musical director.

KSU "School-Lyceum No. 4

Akimat of the city of Rudny

We choose the topic of KTD "Communal fees"

Teacher websites

Exercises to relieve emotional stress

First, analyze typical situations in which uncontrollable emotions arise. This can be done on your own or with a friend; in difficult cases, the help of a psychologist or psychotherapist may be useful.
Make a complete list of situations that trigger uncontrollable emotions. Choose from them for further work one or two, the most relevant for you.
Carefully study how these situations arise and develop. Pay special attention to two points:

1) when emotions are just beginning to arise and can be easily changed;

2) when emotions intensify and become uncontrollable.

Look for early symptoms of approaching uncontrollable emotions. These can be typical symptoms of stress (see the articles on the site or in the mailing list archive) or the tension of a muscle group, a certain position of the hands, etc., which is characteristic only for you.

Analyze all possible options for your actions that can stop the development of unwanted emotions at the time of their occurrence. Choose the most suitable for you 2-3 options.

Use these options as the basis for developing new habits that stop and prevent uncontrollable emotions. If these options were not effective enough, go back to step 5 or learn relaxation (relaxation is physiologically incompatible with emotional stress and, therefore, is a universal and guaranteed effective way to manage emotional stress).

Continue cultivating new habits and consciously "turn on" them each time you experience the early symptoms of emotional stress that you identified in Step 4. Keep doing this until the new habits are worked out to automatism - so that they themselves "turn on" when the first signs of emotional overstrain appear (or even before they appear).

Go back to the list of situations you made in step 2. If necessary, repeat steps 3-7 for situations that still cause excessive emotional stress.

When new habits are activated automatically in any situation that can cause too strong emotions, the problem with uncontrolled emotions will be solved.

A possible algorithm for dealing with excessive emotions

To begin with, you need to practice in developing the necessary skills, since you need to be able to apply the methods of getting out of a state of acute stress correctly and in a timely manner. This will help to make the right choice in each case - and this is very important.

Antistress breathing. Slowly take a deep breath through your nose; at the peak of inhalation, hold your breath for a moment, then exhale through your nose as slowly as possible. It's a soothing breath. Try to imagine that with each deep breath and long exhalation, you partially get rid of stressful tension. Do not forget that anti-stress breathing is the main component of psychosomatic balance.
Momentary relaxation. Relax the corners of the mouth, moisten the lips (let the tongue lie freely in the mouth). Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts, inner state. It is only natural that you do not want others to know about your stressful state. In this case, you can change the "face and body language" by relaxing the muscles and breathing deeply (with a particularly long exhalation).
Inventory. Take a look around and carefully inspect the room in which you are. Slowly, without haste, mentally find 7 red objects in the room in which you are, “sort through” all the objects one by one. Try to fully focus on this "inventory". Mentally say to yourself: “Red notebook cover, red curtains, red flower vase,” etc. By focusing on each individual object, you will be distracted from internal stressful tension, directing your attention to a rational perception of the environment.
A change of scenery. If circumstances allow, leave the room in which you have experienced acute stress. Move to another where there is no one, or go outside where you can be alone with your thoughts. Mentally disassemble this room (if you went outside, then the surrounding houses, nature.) “By colors” (see paragraph 3).
Relaxation. Stand with your feet shoulder-width apart, lean forward and relax. Head, shoulders and arms hang freely down. Breathing is free. Fix this position for 1-2 minutes, then slowly - attention: very slowly! - raise your head (so that it does not spin).
Abstraction. Engage in some activity - it doesn't matter what: start washing clothes, washing dishes or doing cleaning. The secret of this method is simple: any activity, and especially physical labor, in a stressful situation plays the role of a lightning rod - it helps to escape from internal tension, to "blow off steam".
Music. Put on some soothing music that you love. Try to listen to it, concentrate on it and only on it (local concentration). Remember that concentration on one thing contributes to complete relaxation, causes positive emotions.
Arithmetic. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of complete years by 365, adding one day for each leap year, and add the number of days that have passed since the last birthday). Such rational activity will allow you to switch your attention. Try to think of something particularly noteworthy in your life. Remember it in the smallest detail, without missing anything. Try to calculate how many days this day of your life was.
Communication. Talk on some abstract topic with any person who is nearby: a neighbor, a workmate. If there is no one around, call your friend or girlfriend on the phone. This is a kind of distraction activity that takes place "here and now" and is designed to force out of your mind the internal dialogue, saturated with stress.
Breath. Do some stress relief breathing exercises. Now, having pulled myself together, you can calmly continue the interrupted activity.

Exercises

Exercise 1. Squeeze your fingers into a fist with your thumb bent inward. Exhaling calmly, slowly, clench your fist with force. Then, while loosening the clenching of the fist, inhale. Repeat 5 times. Now try this exercise with your eyes closed, which doubles the effect.
Exercise 2. Take two walnuts and make them in a circular motion in each palm.
Exercise 3. Lightly massage the tip of the little finger.
Exercise 4. Place the nut on the palm closer to the little finger, press it with the palm of the other hand and make circular motions with the nut for 3 minutes.
Exercise 5. "Smile" - Smile at yourself as wide as possible, show your teeth (helps relieve muscle tension).
Exercise 6. Try writing your name with your head in the air. (This task increases the efficiency of the brain).
Exercise 7. “Acupressure” - Massage the points on the forehead between the eyebrows, on the temples and behind the ears with the index fingers of both hands (up to 10 times).
Exercise 8. Left-sided breathing - We pinch the right nostril with our finger. We breathe through the left nostril calmly, shallowly.
Exercise 9. If the situation around is tense and you feel that you are losing self-control, this complex can be performed right on the spot, at the table, almost imperceptibly to others.

As hard as you can, tighten your toes. Then relax them.
Tighten and relax your feet and ankles.
Tighten and relax your calves.
Tighten and relax your knees.
Tighten and relax your hips.
Tighten and relax your gluteal muscles.
Tighten and relax your stomach.
Relax your back and shoulders.
Relax your hands.
Relax your forearms.
Relax your neck.
Relax your facial muscles.
Sit quietly for a few minutes, enjoying complete peace. When it seems to you that you are slowly swimming, you are completely relaxed.

Breathing exercises

Breathing is a form of nourishment, and just as you chew slowly when you eat, you should slowly "chew" the air as you breathe. When you breathe, you must hold the air for a short while until the lungs (a kind of stomach) assimilate the nutrient substances completely. If the air is expelled too quickly, then all these substances are expelled with it, before all the resulting elements are extracted from them.

It is important to follow the following when performing the exercise: inhale slowly, rhythmically, concentrating all your attention on the air that penetrates you. At the same time, think that the air is a carrier of beneficial elements that will contribute to your health. During the breathing exercise, it is necessary to cast aside all the worries of everyday life, not allow any distraction of attention, but do this work with all the power of your thought. With all faith. Faith is a divine feeling that evokes in a person unsuspected forces of thought and action; that's why faith is the basis of all recovery. Even if faith does not lead to recovery, it is the main condition for this.

EXERCISE № 1 "HA - BREATHING"

Starting position - standing, feet shoulder-width apart, arms lowered along the body. Simultaneously with a deep breath (like a full breath), the arms slowly through the sides rise up above the head. After that, the breath is held. Then the body sharply leans forward, hands are thrown down in front of you, and at the same time a massive exhalation is made through the mouth. Due to the rapid and complete ejection of air, the sound "HA" is reproduced.

EXERCISE № 2 "SHARP EXHALE SITTING"

Starting position - sitting, body straightened, hands on knees. On a slow breath, the hands are clasped into a “lock”, turned out with their palms forward and stretched over their heads. With the arms raised, held high up, the breath is held. Then, together with the release of tension from the shoulders (the body leans forward, the back bends), a sharp exhalation is made through the mouth, hands fall to their knees.

The exercise is repeated 2-3 times.

SELF-REGULATION EXERCISE #3 "BREATHING THROUGH ONE NOSTRIL"

Starting posture - sitting, the body is straightened. Close the left nostril and inhale deeply through the right nostril, counting to 4. Hold the breath, counting to 16. Close the right nostril and exhale through the left nostril, counting to 8, you repeat the exercise in the same way: in reverse order. Close the right nostril and inhale deeply through the left nostril for a count of 4. Hold the breath for a count of 16. Close the left nostril and exhale through the right nostril for a count of 8.

For each nostril, you perform the exercise 6 times. Who can, can increase the time accordingly:

Breathing plays an important role in a person's life, you should not neglect your health and take care of yourself and take the time to do these exercises on an empty stomach every morning. After breakfast, this will no longer be effective, even harmful, since the lungs are constrained in movement. You can perform this exercise and 4-5 hours after eating.

With this breathing you can treat the nervous system and many different diseases. Doctors will prescribe injections of various medicines to give your body the elements it lacks, while the initiates will advise you to first take in through the breath the same elements.

Other examples of self-regulation exercises.

1. We suggest you use a very simple trick. Starting position - sitting on a chair or armchair. Tighten all your muscles with all your might. Maintain this tension by slowly counting to twenty. Then inhale deeply and with a very slow exhalation release this tension. Let your body go limp. Lean back in an armchair or chair and sit for a few minutes just like that, without thinking about anything, feeling how good and calm you are.

You yourself will feel when you need to continue the exercise. This usually happens after two or three minutes. Don't force yourself. Between exercises, breathe evenly and calmly, focusing on the chest and watching the breathing process. The exercise can be performed 3 to 7 times.

2. To relieve emotional stress, drawing is useful, especially drawing with such paints, pencils, felt-tip pens, which give a full-fledged, saturated color. This helps, by the way, and, if necessary, “get rid”, “cure” of unpleasant experiences, especially with depression, anxiety, fear. In the latter cases, it is recommended to draw with your left hand (unless, of course, you usually write with your right hand) and not worry about the fact that you cannot draw, express emotions in an abstract form, through line and color. And you definitely need to take bright colors associated with a feeling of joy, confidence, freedom and draw - let it be a pure abstraction - something with these colors. We often, especially on autumn winter evenings, lack colors on dark, gray streets, and such emotional saturation is very important for everyone. All this can be used to tune in to the "confident state".

You have to learn a lot to know even a little.

Psychological games and exercises for relaxation and stress relief

Exercise "Consider the subject"

Participants are invited to choose from those offered by the host or find some small object that will interest them in its appearance, and pick it up. “Sit comfortably, relax, and just look carefully at the object that is in your hands. Focus on it. Now only this object exists for you, everything else has receded into the background.

What interested you in this subject? What is its color, shape? . What does it feel like. Examine it from all sides, in all details. Concentrate for a minute or two on this subject, notice such features of it that are not visible at first glance. »

“You see how many interesting things can be found even in the simplest thing, if you look at it carefully! We are running somewhere, worrying, fussing and just weaned from looking at what surrounds us. If you want to relax, feel calm and confident - stop your fuss for a minute, open your eyes wider and just carefully look at what is around. And you will surely see a lot of interesting and unusual things. »

Each participant demonstrates his subject and tells what interesting things he managed to notice during his detailed examination.

Participants take a comfortable position, close their eyes, breathe deeply and evenly. “Now we will learn to relax with the help of breathing. Imagine that you have a balloon in your stomach. You inhale slowly, deeply, deeply, and feel it puff up. Here it is big and light. When you feel that you can no longer inflate it, hold your breath, slowly count to five to yourself, then exhale slowly and calmly. The ball is deflated. And then - “puffs up again. Do this five or six times, then slowly open your eyes and sit quietly for one or two minutes.

An effective stress relief technique that includes both a breathing exercise and an element of meditation. When you feel that you are very frightened or lose control of yourself due to irritation, it is enough to breathe in this way for two or three minutes, and it will become much easier.

“Sit comfortably, close your eyes, relax. You are calm, comfortable and comfortable. You breathe deeply and evenly. Imagine that there are seven burning candles about a meter away from you. Take a slow, deep breath. Now imagine that you need to blow out one of these candles. Blow as hard as you can in its direction, exhaling the air completely.

The flame begins to flicker, the candle goes out. You again take a slow deep breath, and then blow out the next candle. And so all seven. » The exercise is best done to calm, quiet music, in a semi-dark room.

A simple and effective relaxation technique that combines concentration on an imaginary object and breathing exercise.

How did the state of the participants change as they completed this exercise? Where in real life situations can it be useful to own such a technique?

Participants are asked to sit comfortably, relax and close their eyes. They are given the following instruction: “Imagine that inside you, at chest level, a bright lamp is burning, covered with a lampshade. When the light goes down, you are warm, calm and comfortable. But sometimes, when we start to get nervous, the lampshade turns upside down. The harsh light hits our eyes, blinds us, it becomes hot and uncomfortable.

Imagine such a situation. But it's up to us to fix it. Imagine how the lampshade slowly and smoothly turns down, takes its normal position. The blinding light disappears, you become warm, cozy and comfortable again. »

This technique can be used for express regulation of your emotional state, quick stress relief.

How detailed did you manage to imagine the described situation? How did the state of the participants change as they mentally turned the lampshade? Where and how in real life can you use this method of self-regulation?

Training to relieve emotional stress in a group

Emotional stress is a psychophysiological state of the body, characterized by an adequate severity of emotional reactions. This state allows you to best achieve your goals and objectives. Emotional tension is resourceful at a certain time interval. Prolonged exposure to emotional stress causes stress and a state of chronic fatigue.

Strategies for reducing emotional stress.

1. Break down and shrink strategy. Concentrate your attention on the small details of any important business or situation for you, move away from the significance of the result.

"It is impossible to eat the whole elephant at once, in parts and gradually - it is possible." The concentration on particulars and small details makes the whole situation not so significant that it is very emotional to experience. At the same time, of course, it is useful to remember the main and general goal, so as not to get confused in the details. The split and reduce strategy allows you to switch attention, which helps to reduce the level of emotional tension.

2. Comparison of a situation or any activity with something bigger, more important. Decrease in importance.

"Everything is nonsense, compared to the world revolution." Thus spoke the revolutionaries and steadfastly endured the hardships and hardships of the revolutionary struggle. In business, you can think like this. The project you're worried about is much smaller than the projects of the entire company. Others have already done it, they succeeded, so it will work for you.

3. Establishment of certainty. Often anxiety arises when there is not enough information to make a decision.

Get the information you need, find the right resources to address the uncertainty. "Knowledge is power" and peace of mind, if there is an understanding of the situation, predicting the result, possible options for action.

4. Modeling a set of acceptable results.

Consider all possible outcomes of an activity or resolution of a situation. Find the positives in them. Some options will suit more, some less, but in any case, it is better to be prepared for different options, while knowing how to use each result as efficiently as possible.

5. Postponement for a while (if possible) of making a decision, resolving the situation. The possibility of delay relieves emotional stress, allows you to be distracted, switch attention, removes nervousness caused by the need to act quickly.

So people are arranged that it is difficult to experience when you need to work intensively physically. Emotional stress subsides with intensive swimming, visiting a bath, running. Any physical activity balances emotions, makes them more stable. For example, in a village where hard physical work starts at 4 o'clock in the morning and ends at sunset, people are more emotionally stable than city dwellers. There is no time to worry - you have to work.

7. Written fixation of the situation and the causes of emotional experience.

It can be difficult to reflect on paper your condition, however, this is an effective way to reduce emotional distress. What is in the head in the form of images, sounds, sensations is not formalized verbally, there is no exact name for this. Describing your condition on paper, you will formulate clearly what is at the moment. Awareness and formulation of a problem situation reduces the level of its emotional experience.

8. Humor and work with negative emotions.

Of particular note is humor as a means of working with negative emotions.

Anything that becomes funny ceases to be dangerous. Jealousy, betrayal, love, business - how many tragedies have been written about this. And just as many comedies reconcile people with reality when we laugh at jealousy, betrayal, love, business, more often other people. Humor is contagious, and cheerful communication brings together and helps to go through life easily, laughing, celebrating every day, creating positive emotions for yourself.

It is useful to know anecdotes, aphorisms that are suitable for actual cases from your life. And not just to know, but to tie them to life situations, where they will be, as they say, in the subject. You can simply create your own collection of positive anecdotes and aphorisms that you like, they will be, in a way, metaphors for specific situations. To laugh at something means to devalue, lower the significance of difficult experiences. Even just holding a smile for 5 minutes can improve your mood. There is a phrase “try to be polite, then you will get used to it”, by analogy, “try to smile, then you will get used to a good mood.”

9. Bringing the experience to the point of absurdity, for example, exaggeration or understatement, mitigation.

Emotions have their own dynamics, so it is useful to experiment and exaggerate the experience or downplay it, watching how the emotional state changes. For example, if you're worried about upcoming negotiations, imagine that this is the biggest problem in the world, much more serious than famine in Africa, wars, death. After all, if the negotiations go wrong, then the sun will stop rising in the east, the rivers will flow back, earthquakes will begin, life will stop. On the other hand, you can underestimate. Negotiations are an insignificant part of your great life, how many years have lived, regardless of the result of some negotiations, it will continue to be so, it's just one moment in the endless communication of people, how can it be important, etc.

The purpose of the training: the removal of emotional stress, through group interaction, to form a good psychological climate through cooperation and mutual assistance within the group. Increasing the tone of the group.

1. Exercise "Introduction" (7-10 min.)

Purpose: abstraction from real - social roles.

Materials: badges, pens.

The progress of the exercise.

Participants create a role (preferably abstracted from the usual life). They come up with names according to which they will be referred to throughout the training. Then, in turn, each member of the group introduces himself to the others, according to the pleasant role.

Issues for discussion:

Was this exercise easy for you?

What are your impressions of the exercise?

Did you get confused during the task?

2. Exercise "Non-verbal communication" (5-10 min.)

Purpose: to set up participants for the active completion of tasks, training the skills of a figurative expressive message, developing the abilities for group creativity.

Instructions: All participants stand in a circle (with their backs in a circle). “Let one of you think of any object that we will non-verbally pass around the circle. The object must be one that can actually be passed to each other.” The trainer waits until the idea of the object arises, asks the participant who conceived the object not to name it out loud and gives him time to prepare for the transfer (1 - 2 minutes).

The course of the exercise: “So, now the first participant will pass his object to the neighbor on the left. At the same time, he, and then all of us, will use only non-verbal means, and the one to whom the object is transferred must understand what object he received. The recipient, in turn, passes it on to his neighbor on the left, and so on. Thus, the object will move counterclockwise around the outer circle and should eventually return to Eugene if everyone is careful and does not allow any transformations of the object. At this point, all participants will be facing the circle, since everyone, having passed the object, can turn to face the circle. Let's start".

After the item is returned to the sender, the trainer, moving from the latter, but now in a clockwise direction (in the opposite direction), asks everyone in turn what each received and what transmitted.

To complicate the exercise and increase activity, as well as in order to get more material for discussion, you can offer to simultaneously start passing your objects to three group members, standing approximately at an equal distance from each other in different places in the circle. During the discussion, the attention of the participants can be drawn to those points that contribute to or hinder mutual understanding. In particular, we can talk about the fact that in communication each of the participants is responsible for the result. The one who transmits information should try to make it clear, clear, understandable for the other, i.e. the person who transmits information spends certain efforts to think about how the gestures and movements used by him can be perceived, understood, interpreted by the person to whom they are intended. On the other hand, the recipient of information should, first of all, think about what meaning his partner could put into this or that gesture and not rush into interpretation.

Issues for discussion:

Were there any difficulties in completing the task?

What hindered and what contributed to the effective achievement of the goal?

3. Main part (35-50 min.)

Plasticine therapy is a soft and deep method of working with your personality. This training is for those who are tired of negative emotions and who want to regain peace and tranquility. The technique can be successfully used to prevent and overcome the “professional burnout syndrome”, which is well known to specialists in social professions.

Purpose: to learn a new way to relieve tension, stress, fatigue; “splash out” negative energy in a safe way and transform it into positive; harmonize the emotional state; deeper understanding of oneself; feel the surge of creativity.

Materials: plasticine, drawing paper, simple pencils, music corresponding to the work and the imagination of the participants.

Instructions:

Shape your emotional state.

"Talk" to him, telling him whatever you want.

Transform it (very roughly) into whatever you want.

Prepare a lot of balls of different sizes from any plastic material.

With your eyes closed, fashion anything out of these balls.

Make a group composition on a given topic in a short set period of time.

Course of the exercise: The group sits around the table, they are offered whatman paper, plasticine and simple pencils. Instructions are given, after which the participants begin to complete the task.

Issues for discussion:

Was the exercise easy to do?

What difficulties did you encounter in completing the assignment?

Were there any disagreements during the work?

4. Relaxation (5-10 min.)

Purpose: to demonstrate and teach how to normalize the emotional sphere, remove negative emotions, and activate positive experiences.

The course of the exercise: the participants sit comfortably, the lights are turned off, the musical accompaniment is turned on and a certain text is read out.

Reference text for the exercise:

My eyes are closing.

I feel calm and light.

My body is relaxing.

With each exhalation, my body becomes more and more relaxed.

I am calm, easy and pleasant.

With each exhalation, I feel calmer, lighter and more pleasant.

I'm resting, I'm fine.

My face relaxes.

My forehead relaxes.

The forehead is completely relaxed.

My nose relaxes.

The nose is completely relaxed.

My cheeks relax.

The cheeks are completely relaxed.

My face is completely relaxed.

My head is completely relaxed.

The right hand is relaxed.

The right forearm is relaxed.

The right shoulder is relaxed.

The right hand is completely relaxed.

The left hand is relaxed.

The left forearm is relaxed.

The left shoulder is relaxed.

The left hand is completely relaxed.

Both hands are completely relaxed.

Pleasant warmth fills my hands.

My hands are filled with a pleasant weight.

I am completely calm and relaxed. My right leg is relaxing.

The right foot is relaxed.

Relaxes the right shin, knee.

The right thigh is relaxed.

The right leg is completely relaxed

The left foot is relaxed.

The left thigh is relaxed.

The left leg is completely relaxed.

Pleasant warmth fills my feet.

My legs are filled with a pleasant weight.

I am completely calm and relaxed. The pelvic muscles relax.

The muscles of the back are relaxed.

Relax the abdominal muscles.

My body is completely relaxed.

My body is filled with pleasant warmth and heaviness.

Exercise 1. Clench your fingers into a fist with your thumb curled inward. Exhaling calmly, slowly, clench your fist with force. Then, while loosening the clenching of the fist, inhale. Repeat 5 times. Now try this exercise with your eyes closed, which doubles the effect.

Exercise 2. Take two walnuts and make circular motions with them in each palm.

Exercise 3 . Gently massage the tip of your little finger.

Exercise 4 . Place the nut on the palm closer to the little finger, press it with the palm of the other hand and make circular motions with the nut for 3 minutes.

Exercise 5. "Smile"- Smile at yourself as wide as possible, show your teeth (helps relieve muscle tension).

Exercise 6, Try writing your name with your head in the air. (This task increases the efficiency of the brain).

Exercise 7. "Acupressure"- Massage with the index fingers of both hands (up to 10 times) points on the forehead between the eyebrows, on the temples and behind the ears.

Exercise 8 . Left side breathing- Close the right nostril with your finger. We breathe through the left nostril calmly, shallowly.

Exercise 9 . If the atmosphere around you is tense and you feel that

lose self-control, this complex can be performed right on the spot, at the table, almost imperceptibly to others.

As hard as you can, tighten your toes. Then relax them.
Tighten and relax your feet and ankles.
Tighten and relax your calves.
Tighten and relax your knees.
Tighten and relax your hips.
Tighten and relax your gluteal muscles.
Tighten and relax your stomach.
Relax your back and shoulders.
Relax your hands.
Relax your forearms.
Relax your neck.
Relax your facial muscles.
Sit quietly for a few minutes, enjoying complete peace. When it seems to you that you are slowly swimming, you are completely relaxed.

Exercise 10 "Smile of the Pharaoh"

Results of this exercise:

Physiological:improvement of blood circulation in mimic muscles and spine.

Psychological: the opportunity to look at the situation with humor, and as a result - increased resistance to the source of stress.

Exercise 11 "Flask"

Imagine that you are in a glass flask and all the negative words do not penetrate it, they hit the flask and crumble...

Exercise 12 "Proverbs"

Exercise 13

Rub your palms together until warmth appears. This is the energy of power. Next, “wash” with your palms, rub your earlobes with your fingers, rub your ears.

Exercise 14Take a deep breath and mentally count to 10, then take a deep breath.

Exercise 15. Anger management technique

We take a deep, smooth breath - while holding our breath: we clench our fist strongly (first the left one) - we take a deep breath. Then the right fist, then both fists.

Exercise 16

You came home from work, and your mood is far from festive, your nerves are strained, you are about to explode with aggression, which you had to carefully restrain the whole working day (after all, it is not customary to shout at the authorities).Don't wait for any family member to give you a reason to explode. Go to the mirror, look into the eyes of your reflection and... growl. Loudly. With expression. Pour out all the rage, anger, resentment in a roar. Like a real tiger tearingprey. By the way, the vibrations that are inevitable during such a growl have a beneficial effect on the body - according to the same principle as stroking a purring cat.

But growling isn't for everyone. In these cases, aggression can be transferred to inanimate objects.

It is enough to lie on the bed and pound the mattress with your heels for 5-10 minutes - such an exercise not only relieves internal psychological stress, but also trains the muscles of the legs and abdominals well.

Regional state special (correctional) educational budgetary institution for students, pupils with disabilities "Special (correctional) general education boarding school with. Leninskoye

Exercises to relieve emotional stress

Prepared by:

educational psychologist

Ausheva E.V

Leninskoe, 2011

In her book, N. L. Fetisova presents the following description of stress: “The word“ stress ”usually describes a feeling of pressure with such mental manifestations as shortness of breath, increased muscle tension, increased heart rate, vasoconstriction, dilated pupils, change in skin color. Sometimes the body reacts to the load by changing the nature of brain activity. In a stressful situation, the leading hemisphere of the brain takes on heavy loads, and the slave is blocked.

There are several exercises to relieve stress. Remember, prevention is always cheaper and more effective than cure. Therefore, stress relief must be arranged in advance. It will be much more effective if carried out immediately before the event. Namely, at the moment of stress, it can be very difficult, sometimes even impossible, to perform an exercise to reduce it. Of course, events such as passing the exam, GIA and other exams are very exciting events that provoke stress. But they are always known in advance! And this is our trump card! This means that we can carry out stress prevention in advance.

Exercise "Individual dance"

Purpose: release of suppressed negative emotions, removal of muscle clamps.

Turn on your favorite music and completely immerse yourself in it. Dance without paying attention to what your arms and legs are doing. Forget all your problems. Try to express yourself. The dance style doesn't matter.

Dance for 5 to 15 minutes - as long as you want.

Relaxation exercise (relaxation)

Purpose: relieving mental stress, agitation, reducing feelings of anxiety, since stress and anxiety are associated with muscle tension.

To conduct the exercise on your own, you should record the instructions on the recorder in a calm, even voice, pausing in time with the breath. Recommended to be done daily.

Free yourself from tight clothes. Turn on calm music. Dim the light. Lie on your back, close your eyes. Mentally give instructions to certain muscle groups.

“We start relaxing from the tips of the toes… The feet… the ankles… the calf muscles… the knee joints… the hips… We feel as if a warm wave rises from the bottom up from the tips of the toes to the top of the head… The gluteal muscles and hip joints relax… Then the hands begin to relax… wrists… forearms… elbows… shoulders… shoulder joints… The muscles of the back relax from the bottom up (“fan”)… The body seems to have gone limp… it has become heavy… immobile… There is no desire to raise either arms or legs… There is no desire to utter a single word… They begin to relax abdominal muscles… chest… The muscles of the internal organs relax, very deeply… Breathing becomes even and calm… The air seems to enter the chest without much effort… Very well, the muscles of the neck and tongue relax deeply… The eyeballs relax… all the muscles of the eyes and all the muscles of the face ... All wrinkles are smoothed out ... The face takes on a calm, peaceful expression ... And, finally, all the muscles of the heads relax s".

Immerse yourself in a sense of relaxation for 3 to 20 minutes.

Exercise "Simple Statements"

Goal: increase self-confidence, focus on your strengths.

The repetition of short, simple affirmations helps to cope with emotional tension,. Such statements are also called "affirmations". Here are some examples:

Now I feel better.
I can completely relax and then quickly get ready.
I can control my inner feelings.
I deal with stress whenever I want.
Life is too short to waste it worrying.
Whatever happens, I will try to do my best to avoid stress.
Inwardly, I feel that everything is in order.

Make up your own statements! You can repeat them whenever you find yourself in an uncomfortable situation. Important rules for making statements: they sound in the present tense; the particle “not”, the preposition “without” are missing.

Exercise "Relieve stress at 12 points"

Purpose: This exercise helps relieve tension in all major points.

It is useful to do this exercise several times a day. Start rolling your eyes smoothly: twice in one direction, twice in the other. Fix your attention on a distant object, and then switch your attention to an object located nearby. Frown, straining the muscles around the eyes, and then relax. After that, relax your face and yawn well several times.

Relax your neck by first shaking your head and then twisting it from side to side. Raise your shoulders to the level of your ears and slowly lower them. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands.

Now turn to the torso. Take 3 deep breaths. Then gently bend your spine back and forth and from side to side. Tighten and relax your buttocks and then your calves. Roll your feet to relax your ankles. Squeeze your toes in such a way that the feet curve up, repeat 3 times.

If it is difficult to move the whole body, you can try to moderately strain and relax each part of the body separately.

Exercise "Respite"

Purpose: psycho-emotional relaxation, liberation from the burden of problems.

Releasing the breath is one way to get rid of problems and relax at the same time.

Forget about all the troubles, just allow yourself to be. You can return to them whenever you wish. Breathe slowly, calmly and deeply for 3 minutes, you can even close your eyes. If you like, count to 5 on the inhale and to 7 on the exhale. Imagine that when you enjoy deep, leisurely breathing, all problems and worries disappear.

Exercise "Breathing at the expense of 7 - 11"

Purpose: to relieve physical stress without leaving a stressful situation.

Breathe very slowly and deeply, so that the entire breathing cycle takes about 20 seconds. Count to 7 as you inhale and count to 11 as you exhale. It may not be easy to do this at first, but don't despair. This stretching of the breath requires full concentration of attention. Many find it exciting. A deep breath softens the tension that will inevitably appear in the intercostal muscles. Extended exhalation relaxes the stomach.

If you feel a little dizzy the first time you try this method, next time, shorten the full cycle and breathe less deeply.

Exercise "Questions to yourself"

Purpose: rationalization of fears and anxieties, reduction of situational anxiety.

When you feel that you are facing a problem, and even more so, exaggerating its significance, ask yourself the following questions:

Is it really a big deal?
Is anything really important at risk right now?
Is it really worse than everything that was before?
Will it seem as important in 2 weeks, half a year, a year, 10 years..?
Is it worth it to be so worried?
Is it worth dying for?
What can happen if I don't do it?
Can I handle it?

Remember that your nerves and mental health are more precious than all the problems in the world!

If you need support in overcoming a specific stressful situation, I am ready to help and accompany you in solving your problems!

Bibliography:

Fetisova NL Socio-psychological support for heads of educational institutions: teaching aid. - Moscow: Economics, 2011.
Chistyakova T. M. Program for increasing stress resistance and preventing emotional burnout Antistress.
Shiryaeva V. V. Prevention of emotional burnout of teachers of preschool children / / Additional education and upbringing No. 10, 2011.

Psychologists know a lot of techniques to overcome stressful situations. Anyone can master these techniques and exercises to relieve stress.

It is desirable to engage in calming psychotechnics every day. Best immediately after waking up. Within a few days you will feel that you have become calmer, more confident, more invulnerable to stress.

If you monitor your mood and relieve tension in time with the help of these exercises, you yourself will not notice how quickly everything will improve in life, the stress will recede and the white streak will begin again.

Family life without quarrels awaits you, the full benevolence of the team at work, even in public places you will come across more polite and smiling people. And all because the world around you is a reflection of your inner state I.

Let's change this state for the better, discard negative emotions and tune in a positive way.

Exercise "Problem"

Such an exercise will help if your stress is caused by a problem "hanging in the air." The exercise is aimed at achieving inner peace and an adequate attitude to such a problem. As a result of the exercise, anxiety decreases and the panic state recedes.

Sit comfortably, close your eyes. Try to see the problem situation from the outside, as if reflected in a mirror. Include your closest neighbors, acquaintances or relatives in this "mirror picture". Imagine the house you live in and the people who live with you.

When your picture expands and becomes clearer, think about the city you live in, then about the whole country and those who inhabit it. Continuing to expand the picture, imagine our entire Earth with its continents, oceans and billions of people living on it.

Expand the "mirror picture" even further: imagine the solar system - a huge flaming Sun and planets revolving around it. Feel the infinity of the Galaxy and its cold indifference to the fate of mankind. Continuing to keep in your imagination the picture of the vast Cosmos, return to your problem again and try to formulate it in two or three words.

During the exercise, the actual problem becomes less significant and loses its influence on your mood, the stressful state is removed. So, you are ready for a successful and constructive solution to the problem.

Exercise "Inner Beam"

The exercise is aimed at reducing internal tension at the initial stage of stress. It will help you if stress is caused by a state of loneliness, misunderstanding.

Runs within 3-5 minutes.

Relaxing and calming down, imagine such a picture. A light beam appears at the top of your head. It moves from top to bottom and slowly illuminates your face, neck, arms and shoulders with a warm, even and pleasant light.

As the beam moves, wrinkles are smoothed out, tension in the back of the head disappears, wrinkles on the forehead disappear, eyebrows “fall off”, eyes “cool”, clamps in the corners of the lips loosen, shoulders drop, neck and chest are released. A bright inner ray creates your new image - a successful and prosperous person, restrained, stable, well-controlled.

After completing the exercise, you will feel that you are well rested and your condition has improved. You become calmer, more confident, more balanced.

Exercise "Maria Ivanovna"

Exercise helps smooth out the unpleasant aftertaste after a conflict at work, relieve stress caused by a quarrel with a specific person.

It is performed within 10-15 minutes.

Coming home after work, you once again remember a tense conversation with an employee. Let's call her conditionally Maria Ivanovna.

A feeling of resentment and irritation covers you. This does not give you anything good: against the background of fatigue after a working day, mental stress develops. You are trying to forget about Maria Ivanovna, but this is not always possible. Then try another way.

Instead of erasing the employee from your memory, try, on the contrary, to bring her as close as possible. Try to play the role of "Maria Ivanovna" on the way home.

Imitate her walk, demeanor, try to imagine what she thinks about when she comes home from work, what her family situation is, what worries her at home, what she is concerned about. Finally, how she herself relates to your conflict with her.

A few minutes of such a “psychological game with the image” will ease your inner tension, and you will feel that you are calming down and your attitude towards the conflict and towards Maria Ivanovna herself is changing.

The beneficial consequences of such a game will reveal themselves the next day when you come to work. Your employee will be surprised at your calmness and goodwill, and she will probably try to resolve the conflict herself.

Exercise "Mood"
Exercise helps to relieve stress and eliminate the unpleasant aftertaste after a conflict or a trouble that has occurred, turmoil, quickly calm down and find inner peace.

It is performed within 15-20 minutes.

Take colored markers or pencils. With a relaxed left hand, draw an abstract pattern: lines, color spots, shapes. Completely immersed in your experiences, choose a color and draw lines the way you want, according to your mood. You sort of transfer your sad mood to paper, materializing it.

After you have painted the entire sheet of paper, turn it over and write 8-10 words on the back of it that reflect your mood. Do not think for a long time, write the words that immediately come to mind.

Look at the drawing again, as if re-experiencing your state, and re-read the written words, and then tear the sheet vigorously, with pleasure. Crumple up the pieces of paper and throw them away.

Having finished with the drawing, you will get rid of a bad mood and calm down.