How to calm down easily: self-regulation exercises in stressful situations. Methods of psychological self-regulation Active self-regulation

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Methods and techniques of psychological self-regulation in the system of preventing professional stress.

The profession of a firefighter is associated with various stress factors. The uncertainty of the current situation, the constant expectation of danger, the need for continuous logical and psychological analysis of rapidly changing situations, the intense work of attention, and working with human grief have a powerful and ambiguous effect on the human psyche, requiring the mobilization of all his physical and mental capabilities to effectively solve the problems at hand.

A firefighter performs his professional duties while being in constant contact with people in stressful situations, colleagues, often with minimal work experience, representatives of interacting bodies and services, and journalists. Human communication in such situations often tests the psyche “to its strength”, creating conditions for the emergence of tension and disruption of emotional balance. All this often leads to dissipation of attention, transferring it to internal processes and states, reducing volitional readiness for immediate action and negatively affects the performance of official tasks.

People have learned to manage their body hygiene, muscle function, and thought processes more or less tolerably; however, many remain essentially powerless in the area of ​​regulating their own emotions and passions. A person’s inability to regulate his moods negatively affects not only relationships with others (conflicts, incompatibility, hostility, etc.), but also the quality of performance of professional duties. A long stay in the grip of negative emotional states (anxiety, expectations of the unknown, guilt, dissatisfaction, anger, etc.), the inability to reduce the severity of the experience of adverse effects is also fraught with the fact that it has a destructive effect on the body, physical and mental state.

Even in ancient times, a connection was noticed between a person’s emotions and his physical condition. It was believed, for example, that the need to constantly suppress emotions destroys the heart; envy and anger affect the digestive organs; sadness, despondency, melancholy - accelerate aging; constant fear damages the thyroid gland; uncontrollable grief leads to diabetes. And prolonged nervous stress can destroy the strongest organism, so it is extremely important for every rescuer to be able to promptly notice the impact of stress factors, quickly and effectively “discharge” the resulting mental tension, relieve a negative emotional state, and reduce pain. No less important in his activities is the ability to instantly carry out volitional mobilization, to bring together all physical and mental forces. This can be achieved using methods of mental self-regulation.

For thousands of years, people have been looking for effective ways to influence themselves. Particularly valuable experience in this regard has been accumulated in Eastern martial arts schools. Here, the main condition for an adequate response to rapid changes in the situation, adaptation in any extreme situation, achievement, preservation of physical health, and rapid psychocorrection was considered to be the ability of a person to maintain his psyche in a state of “spirit like water” and “spirit like the moon.”

According to the masters, “a spirit like water,” like a calm surface, is capable of giving an exact mirror image of any object. But as soon as the wind blows, small ripples will destroy the reflection and distort it beyond recognition. Once a person succumbs to fear, anger, and excitement, he will lose the ability to clearly control the situation and will find himself defenseless in the face of danger.

Martial arts experts claimed that the “moon-like spirit” reveals any enemy actions, any gap in his defense. But behind the rolling clouds the moonlight dims. Excessive emotionality leads to loss of composure and self-control, giving rise to inappropriate situations of action.

The ideal state of a fighter was considered to be an “empty consciousness”, in which the warrior “does not expect anything and is ready for anything, at every moment of what is happening he is not connected with the past, does not depend on the future and lives only in the present, perceiving it with his whole being.” For a person with an “empty consciousness,” personal well-being and mental balance are elevated to an understanding of “natural harmony and justice,” and his actions take place, as it were, “beyond good and evil,” “life and death.”

Various methods have been used to achieve this state of mind. Among them, complex techniques were used: auto-training, active meditation, as well as fairly simple breathing techniques, gymnastics, and psychotechnical exercises. Many of them are still widely practiced today in the system of psychophysical training in the martial arts schools of Kyoko-shin-kai, Choi, Aikido, etc.

Warriors in ancient Sparta and in some Indian tribes of North America underwent a good school of mental self-regulation. A unique system of self-control has been developed in the teachings of yogis.

It is known that a person is able to influence himself using three ways:

a) changes in skeletal muscle tone and respiration;

b) active inclusion of ideas and sensory images;

c) use of the programming and regulatory role of the word.

WAYS TO REGULATE EMOTIONAL STATES

The first self-influence technique we will consider is breathing control.

Breathing is not only the most important function of the body, but also an effective means of influencing muscle tone and emotional means of influencing the centers of the brain.

Slow and deep breathing reduces the excitability of nerve centers and promotes muscle relaxation.

Frequent breathing, on the contrary, ensures a high level of body activity.

Most people in everyday life use only shallow breathing, when only the tops of the lungs are filled. Full breathing, as stated in the “pranayama” section of the teaching on breathing, includes filling the lower, middle and upper parts of the lungs. By changing the type, rhythm of breathing, the duration of inhalation and exhalation, a person can influence many functions, including mental ones.

To start mastering, you can master 2 types of breathing: lower (abdominal) and upper (clavicular).

Lower breathing is used when it is necessary to overcome excessive anxiety, overcome anxiety and irritability, and relax as much as possible for quick and effective rest. Lower breathing is the most productive, because the largest number of pulmonary vesicles (alveoli) are located in the lower parts of the lungs.

Abdominal breathing is performed as follows: while sitting or standing, you need to relieve tension from the muscles and focus your attention on breathing. Then 4 stages of a single breathing cycle are performed, accompanied by an internal count to facilitate learning.

At the count of 1-2-3-4, a slow inhalation is carried out, while the stomach protrudes forward, the abdominal muscles are relaxed, and the chest is motionless. Then, for the next 4 counts, you hold your breath and exhale smoothly for 6 counts, accompanied by pulling the abdominal muscles towards the spine. Before the next inhalation there is a pause of 2-4 counts. It should be remembered that you need to breathe only through your nose and as smoothly as if a fluff was hanging in front of your nose at a distance of 1 - 15 cm, then it should not flutter. After just 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

If you need to cheer up after monotonous work, relieve fatigue, and prepare for vigorous activity, then upper (clavicular) breathing is recommended.

It is carried out by vigorously taking a deep breath through the nose, raising the shoulders and exhaling sharply through the mouth. In this case, there are no pauses between inhalation and exhalation. After just a few cycles of this breathing, you will feel a feeling of “goosebumps” on your back, freshness, and a surge of vigor.

The following exercises can be used:

1. "Calming Breath"

In the starting position, standing or sitting, take a full breath. Then, holding your breath, imagine a circle and slowly exhale into it. Repeat this technique four times. After this, inhale again, imagine a triangle and exhale into it three times. Then exhale into the square twice in the same way. After completing these procedures, you will definitely feel calm.

1. "Exhaling Fatigue"

Lie on your back. Relax, establish slow and rhythmic breathing. Imagine as clearly as possible that with each inhalation the lungs are filled with vitality, and with each exhalation it spreads throughout the body.

3. “Yawn.”

According to experts, a yawn allows you to almost instantly enrich the blood with oxygen and get rid of excess carbon dioxide. The muscles of the neck, face, and mouth that tense during yawning accelerate blood flow in the vessels of the brain. A yawn, improving blood supply to the lungs, pushing blood out of the liver, increases the tone of the body, and creates an impulse of positive emotions. It is said that in Japan, workers in the electrical industry yawn in an organized manner every 30 minutes.

To do the exercise, you need to close your eyes, open your mouth as wide as possible, and tense your oral cavity, as if pronouncing a low “oo-oo-oo.” At this time, it is necessary to imagine as clearly as possible that a cavity is forming in the mouth, the bottom of which is descending. A yawn is performed while stretching the entire body. The effectiveness of the pharynx is enhanced by a smile, which enhances the relaxation of the facial muscles and creates a positive emotional impulse. After a yawn, the muscles of the face, pharynx, and larynx relax, and a feeling of peace appears.

1. "Cleansing Breath"

Performed in any comfortable position - standing, sitting, lying down. Helps quickly relieve fatigue, cleanses the blood of toxins, and increases the body's resistance.

After a full inhalation, exhalation is carried out in small portions through a narrow gap between the lips, outwardly reminiscent of attempts to extinguish the flame of a candle. Each subsequent portion should be smaller than the previous one. At first, the number of repetitions should not exceed three, and later you can increase it to ten.

1. Cleansing breathing with the sound “Ha” has a tonic effect, helps relieve nervous tension, and relieve feelings of internal anxiety.

Starting position – standing, feet shoulder-width apart. With a slow inhalation, raise your relaxed arms above your head, hold your breath for a few seconds and imagine yourself standing on the edge of a deep abyss, holding in your hands a vessel containing everything that darkens life - sorrows, fears, physical ailments. Lean forward a little (with a straight back) and with a sharp movement throw the vessel into the abyss with the sound “Ha”. The sound should not be pronounced, but formed by the air leaving the chest. After exhaling, remain tilted for some time, swinging your arms, until you feel the desire to inhale. Repeat 2-3 times.

1. "Blacksmith's bellows."

An exercise that has a refreshing effect on the entire body, increasing performance. Prevents and treats nasopharyngeal diseases.

Sitting in a comfortable position, take 10 quick and strong inhalations and exhalations. Exhalations are carried out due to the work of the diaphragm. After completing the exercise, take a full breath and hold your breath for 7-10 seconds. to avoid hyperventilation. Repeat the entire cycle 3-4 times.

7. “Rhythmic breathing through one nostril.” Recommended for loss of strength and mental fatigue. Normalizes the functioning of the respiratory center. Performed after preliminary mastery of full breathing:

– after the next exhalation, close the left nostril with the middle finger of your left hand and inhale through the right nostril;

– hold your breath while inhaling, then close your right nostril with the thumb of your right hand and, opening the left one, exhale;

– after holding your breath while exhaling, inhale through the left nostril;

– after holding your breath, close your left nostril with the middle finger of your right hand and, releasing the right nostril, exhale;

– hold your breath while exhaling.

Repeat the described breathing cycle 5 times. The duration of inhalation, exhalation and breath-holding during inhalation and exhalation is 8 seconds.

Exercises based on breathing concentration.

(Before the exercises: imagine an inflatable balloon or ball, remember how a thin stream of air comes out of it if you untie the balloon or open the ball. Try to mentally see this stream of air. We will imagine each of your exhalations as the same stream of air coming out of the points which we will open).

1. Focus on your breathing. Breathe as usual; Notice your inhalation and exhalation. You can say with your inner voice: “Inhale,” “Exhale.” (30 sec).
2. Feel your knees. Inhale. Exhale again through the points that you mentally “open” on your knees. (In fact, we exhale through our nose, but we imagine that we exhale through our knees). Inhale and exhale through the points on your knees. (30 sec).
3. Feel your spine. Mentally “walk” along it from top to bottom. Find a random point at the very bottom of the spine. Inhale through your nose, and exhale mentally through the point that you yourself identified on the spine at the very bottom. Imagine a thin stream of air emerging from this point when exhaling (30 sec).
4. “Climb” up the spine. Find a point in the middle of your spine. Inhale. Exhale through a point in the middle of the spine. (30 sec). We mentally try to “draw” our exhalation.
5. Raise your mind to the cervical spine. Inhale. Exhale through a point on the cervical spine. Breathe like this. (30 sec)
6. Feel your arms and hands. Inhale and exhale again through the points on the hands (30 sec).
7. Mentally rise to your elbows. Inhale and exhale through the points on the elbows. Breathe like this, mentally imagining the air coming out (30 sec).
8. Raise your mind to your shoulders. Find the points through which we will “exhale” on both the right shoulder and the left. Inhale and exhale through the points on the shoulders. Streams of air go up. We breathe, imagining these streams (30 sec).
9. Find the point between the eyebrows. Inhale and exhale through the point between the eyebrows. (30 sec).
10. Exhale through the point at the top of the head. (30 sec).
11. Exhale the next time through all the points we mentioned. Breathe like this. Feel how the air passes through all the pores, through the entire skin (30 sec). Breathe calmly. Stay in this state for as long as you need. Come back refreshed.

(These exercises are useful for relaxation after strenuous work.)

Exercises for concentration

Exercise 1.

1. Sitting with eyes closed. You give yourself the command: “Right hand!” and try to focus on your right hand.
2. After 10-15 seconds, the next command: “Left hand!”, then: “Right foot!” etc., focusing on different volumes of the body.
3. Gradually you should move on to smaller volumes - a finger, a nail phalanx - and to more subtle sensations, for example, the pulse beating at the tip of a finger.
4. At the end, the whole body is in the field of attention, observed calmly, against the backdrop of general relaxation.

Exercise 2.

Extend your arms at chest level and then slowly bring them together, keeping your palms parallel.

After several repetitions, the palms begin to “spring”, encountering the elastic resistance of the environment

You need to “blind” a ball from this invisible “field substance” and, helping with your hands, “absorb” it into yourself in the solar plexus area.

Assess the difference in conditions: before and after exercise.

Exercise 3.

Performed in pairs. One of the participants closes his eyes, and the second, taking his hands, slowly leads him around the room. It is very important that the “blind” person feels safe, completely trusting his “guide”.

The “guide” leads his follower along the wall, inviting him to evaluate the difference in the perception of space: to his left and to his right.

Swap roles in pairs. Focus on the mutually compensating role of the visual, auditory and kinesthetic analyzers.

Note: all concentration exercises should be done with a fresh mind, preferably 2-3 hours after eating. If there is any discomfort - headache, deterioration in emotional state - stop doing the exercise.

Formation of skills to relax the muscles of the face and hands

It is these parts of the body that have the largest representation in the cerebral cortex, and it is in these parts that muscle tension most often occurs, i.e. muscle groups are chronically in increased tone even when a person is relaxed. Constantly sending activating signals to the brain, they do not allow the psyche to rest, including during sleep, threatening a person’s internal balance. Therefore, it is important to learn to relax all muscle groups at least for a short time.

The work of the facial muscles begins with tension and relaxation of the forehead muscles (mask of surprise, mask of anger), and then the muscles of the cheeks, chewing muscles, and neck muscles.

Facial exercises:

1. Stretch your lips in a smile as far as possible, similar to Pinocchio’s smile. Return to starting position. Repeat 5-7 times.
2. Puff out your cheeks. Exhale the air, mentally inflating the balloon. Repeat 5-7 times.
3. Place your hand on your forehead. Trying to raise your eyebrows and eyes upward without wrinkling your forehead. Repeat 5-7 times.
4. Close eyes. Close your eyes tightly. Feel that it has become dark. Cover your eyes with your hands. Feel that it has become even darker. Imagine in front of you a dark bottomless well, black velvet, something black. To feel that it has become even darker, to see, to feel this darkness. Be in it. Remove your hands from your face. Feel that it has become lighter. Without opening your eyes, feel that it has become lighter. Slowly open your eyes. (Going back is twice as slow). The exercise is performed 1 time.
5. Make swallowing movements.
6. Raise the corners of your lips up, smile, feel how pleasant sensations from the corners go to your ears.
7. Run your hand over the neck muscles and, if they are tense, make several tilts and rotational movements with your head, massage your neck. Then lightly stroke the muscles from the shoulder to the ear, and rub the behind-the-ear tubercles with your fingertips. This improves blood flow to the head and helps relieve nervous tension.

If the clamp cannot be removed, it can be smoothed out using light self-massage in a circular motion with your fingertips. The end result is the achievement of a “relaxation mask”: the eyelids are lowered, all the facial muscles are smoothed, the face becomes somewhat sleepy, indifferent, the lower jaw of the face is lowered, the tongue is slightly pressed against the teeth, as if about to say “yes”.

Sound motor exercises

Such exercises use sound in combination with singing to vibrate certain organs.

It is believed that the sound “i” vibrates the pharynx and larynx, the sound “s” vibrates the brain, “a” and “o” - the chest area, “e” and “ou” - the lungs, heart, liver, stomach.

Sound vibration has a beneficial effect on all organs, especially the cardiovascular system, and enhances the body’s protective and adaptive reactions.

To relieve mental stress and negative emotional states, it is recommended to hum the sound combination “m-pom-peeee”: “M - pom” is short, and “pee-ee” is extended.

It is known that facial muscles can influence a person’s emotional mood; Therefore, it is necessary to accustom yourself to constantly maintain a kind, pleasant expression on your face.

To learn how to relax muscles, you need to have them, therefore, daily physical activity increases the effectiveness of muscle relaxation exercises.

The next self-influence technique is to control the tone of skeletal muscles.

The ability to relax, relieve muscle tension that arises under the influence of mental stress, allows the body to get complete rest, quickly restore strength and relieve neuro-emotional tension. As a rule, it is not possible to achieve complete relaxation of all the muscles of the body at once. Therefore, it is recommended to sequentially relax various muscle groups in compliance with a number of rules.

Firstly, the task of the exercise is to realize and remember the feeling of a relaxed muscle in contrast to its tension.

Secondly, each exercise consists of 3 phases: “strain – feel – relax.”

In the initial phase, the tension of a selected muscle group increases smoothly, then the maximum tension is maintained for several seconds until the muscles tremble, and the tension is released abruptly (relaxation phase). It must be taken into account that a completely relaxed muscle seems to “sag”, and a feeling of heaviness arises in it.

Thirdly, slow tension corresponds to slow inhalation, relaxation synchronized with a free full exhalation.

Each exercise is repeated 3-4 times.

Skeletal muscle is one of the most powerful sources of brain stimulation. Muscle impulses can change its tone over a wide range. It has been proven that voluntary muscle tension helps to increase and maintain mental activity and inhibit undesirable reactions to an existing or expected stimulus. To relieve irrelevant or excessive mental activity, on the contrary, muscle relaxation (relaxation) is necessary. Experiencing negative influences, the body mobilizes to the maximum for intense muscular work. So you need to present him with such work. Sometimes 20-30 squats or the maximum possible number of push-ups on the floor will help relieve mental stress.

In other cases, differentiated auto-training of the “express method” type will be more effective. It consists of maximally relaxing those muscles whose work is not currently required. So, if when walking, mainly the muscles of the legs are tense, then you need to relax the muscles of the face, shoulders, and arms. While sitting, you should relax the muscles of your face, arms, shoulders, and legs.

Let's get acquainted with one of the unique methods of managing internal resources to unlock abilities, overcome stress and psychological barriers.

Technique 1. “Divergence of hands”.

Hold your hands comfortably and give a mental command to your hands so that they begin to move apart as if automatically, without muscle effort.

Choose a comfortable look for yourself that will help you achieve this movement.

Imagine, for example, that they repel each other like unipolar magnets, or choose some other image. Whatever is more convenient. You can start by spreading your arms with a normal mechanical movement, and then with an ideomotor movement.

In order for your will to “work” and your hands to begin to move apart, you need to remove the obstacle between the will and the body (create a connection between the will and the body), i.e. find a state of inner balance within yourself.

To do this, you need to relax internally and feel comfortable. Do what is most pleasant, go through the options (tilt or bow your head, take a deep breath or exhale, hold your breath for a moment, etc.), the main thing is to find this feeling of inner comfort, in which your will will begin to influence the automaticity of movement.

Can be done with eyes open or closed. If your hands get tired, lower them, shake them, then try again.

Technique 2. “Convergence of hands”.

Spread your arms to the sides in the usual way, and now tune in to their automatic reverse movement towards each other.

Repeat it several times. Try the first technique - arms to the sides.

Repeat the divergence and convergence of the hands several times, achieving continuity of movement. At the moment when your hands seem to get stuck, you can push them slightly. Or smile, or sigh. A smile relieves tension. If the desired state of internal relaxation has arrived, stay in this state to remember it.

Technique 3. “Levitation of the hand.”

Hands down. You can look at your hand, then you need to do it continuously, or close your eyes. Tune in so that your hand begins to rise, “float up”. Remember how astronauts’ arms and legs “float” in zero gravity? If that doesn't work, go back to techniques 1 and 2.

When the hand begins to float up, a lot of new and pleasant sensations arise. For the first time, it will cause a sensation so unexpected that it involuntarily makes you smile.

Technique 4. “Flight”.

If the hand begins to “float up”, then after a few seconds give the opportunity for the same “float up” for the second hand.

Let your hands “float up”. Let them rise like wings.

Help yourself with pleasant imagery. Imagine that your hands are wings! Wings carry you!

You are high - high above the ground! Clear sky! Towards the warm sun."

Allow yourself to open to your breath. Allow yourself to breathe freely. Allow yourself to feel the state of flight.

Technique 5. “Self-oscillations of the body.”

When performing Key Techniques, along with relaxation, the phenomenon of self-oscillation of the body usually occurs. This is natural - when a person is relaxed, he sways.

When the body self-oscillates, you can lower your arms and simply sway on the waves of this harmonizing biorhythm, like a child sways on a swing. You can close your eyes or leave them open: whichever is more pleasant.

This technique with self-oscillations of the body also trains coordination. A person with good internal coordination is more resistant to stress, less susceptible to external influences than others, has greater independent thinking, and quickly finds a way out in the most difficult situations. Therefore, exercises aimed at developing coordination also build resistance to stress.

Technique 6. “Head movements.”

Standing or sitting, we lower our heads, relaxing our necks, or throw our heads back, whichever is more pleasant, and, remembering the experience with ideomotor movements of the hands, we cause ideomotor turns of the head in a convenient direction.

If this does not work, we mechanically rotate our heads in a pleasant rhythm along the line of pleasant turning points. This is a rhythm in which you want to continue the movement, and the neck tension eases.

You can find a moment when you can kind of let go of your head, and then it will go on ideomotor - automatically.

It is necessary to avoid painful or tense points, and if they appear, they should be lightly massaged. When you find a pleasant turning point when moving your head, sometimes you want to leave your head there. A pleasant turning point is a relaxation point.

You can help yourself find relaxation and use the movement of your eyeballs, horizontal or vertical, to find what feels more pleasant to you.

If you perform these techniques before going to bed, then when you leave the state of self-regulation, tune in to a pleasant sleep, leave the procedure with a relaxed feeling, with drowsiness, with the desire to sleep.

The “Relaxation by Contrast” exercise will help discharge negative emotional states and maintain a cheerful mood. Here relaxation is achieved through tension. You need to tense, for example, your hands, and then relax them as much as possible.

Exercises based on tension and relaxationmuscle groups

1. Sitting. Stretch your arms forward, clench into fists (1 minute). Subsequent relaxation.
2. Standing on tiptoes, we “grow” our spine, stretching our arms up. We “grow” our heels into the floor (1 minute). Relaxation.
3. Standing. Imagine that your buttocks are squeezing a coin. We tense our hips and buttocks. “Hold the coin” (1 min). Relaxation.
4. Sitting. The back is straight. Legs extended forward. We press our heels into the floor, pulling our toes up towards the shin. (1 min). Relaxation.
5. Sitting. The back is straight. Legs on tiptoes. Heels are perpendicular to the floor. We press our toes onto the floor. Raise your heels as high as possible. (1 min). Relaxation.
6. Sitting. Arms extended forward. The fingers are spread out. We strain (30 sec). Clench your hand into a fist. We strain (30 sec). Relaxation. Repeat.
7. Sitting. We pull our shoulders towards our ears. As high as possible. Feel the warmth (1 min). Relaxation.
8. Exercise to relax the facial muscles.

Let's move on to consider a more complex technique of self-interaction–self-hypnosis.

Its essence lies in the use of special verbal formulas against the background of a special, different from the waking state of the psyche to change physiological or mental reactions. The power of the word as a specific irritant inherent only to humans has been known for a long time. No wonder folk wisdom says: “You can kill and inspire a person with a word.” This power is most clearly manifested in hypnosis. But a person can use these phenomena without the participation of a hypnotist if he knows the basic rules and elements of the self-hypnosis technique.

First, it is necessary to achieve the emergence of a state of autogenic immersion or, as it is called, a “neutral” state. It is characterized by concentration of attention on the ongoing process and distraction from external stimuli, relaxation (drowsy state), internal confidence in success, a calm, somewhat detached attitude towards the process itself.

The preparatory stage consists of performing the two previously discussed techniques: achieving maximum muscle relaxation against the background of abdominal breathing. The next element is concentration training.

The attention of an ordinary person has an involuntary switching from object to object. This is easy to check with the following test: if you look closely at the truncated pyramid (top view), you will see that it will be visible either with its apex towards you or away from you. This is an involuntary switch. But if during self-regulation classes your attention also constantly switches either to internal sensations or to extraneous sounds, noises, and distracted thoughts, then the success of the classes will become doubtful. Therefore, it is necessary to train the ability to maintain attention on any object or sensation, gradually increasing it to 4-5 minutes. This could be any point, your own finger, the feeling of your breath, etc.

In addition, attention control is valuable in itself and outside the self-hypnosis procedure. Suffice it to recall an example when a person walks quite freely along a log lying on the ground. But as soon as the same log is raised to a height of 5 meters, the picture changes dramatically. A person’s movements become constrained, because the cost of error has increased. His attention is concentrated on every step and body position. However, if he can concentrate his attention on the final goal - the opposite end of the log, and keep it there until the end of the path, then he will walk almost as freely as on the ground.

Now about the two most important elements of the self-hypnosis technique. When a state of autogenic immersion is achieved, a redistribution of functions occurs between the main substructures of the psyche - consciousness and subconsciousness, they become resultant. Each of them has its own communication tool, which must be used. In this case, it appears in the form of a self-hypnosis formula, which in essence is the goal that you are going to achieve.

Therefore, these phrases must be thought through and determined in advance, before entering the “neutral” state.

There are a number of requirements that self-hypnosis formulas must meet:

– you must clearly know what you want to achieve during a self-hypnosis session;

– the formula should be clear, short, and reflect the essence;

– the phrase should be positive in nature, without containing the particle “not”, since the subconscious omits it.

– the phrase should be pronounced in rhythm with breathing, with its decisive part coming out;

– it’s good if the phrase is somewhat ironic and cheerful or rhymed in advance.

However, the power of the word is not always enough and then it is significantly enhanced by another tool - a mental image. With it we associate the work of human representation and imagination.

Feeling the effect of images on the body is quite simple. Close your eyes and mentally say: “Let my mouth fill with saliva.” Apparently, the result will be insignificant. Now imagine as vividly as possible that you have a freshly cut slice of lemon in your hands: you clearly smell it, see a drop of amber juice, put the slice on your tongue and feel its piercingly sour taste. More likely. There is already quite a lot of saliva in your mouth.

“Control yourself,” we say to ourselves or to someone else, which is more often interpreted as “be patient.” Is this really true? Is it possible to control yourself without harm to your health? Is it possible to step back from problems, change your attitude towards them, learn to manage your own? Yes. Self-regulation is the ability to manage your emotions and psyche in a stressful situation.

Self-regulation involves assessing the situation and adjusting the activity by the individual himself, and, accordingly, adjusting the results. Self-regulation can be voluntary or involuntary.

• Voluntary implies conscious regulation of behavior in order to achieve the desired goal. Conscious self-regulation allows a person to develop individuality and subjectivity in his activities, that is, life.
• Involuntary is aimed at survival. These are subconscious defense mechanisms.

Normally, self-regulation develops and forms along with a person’s personal maturation. But if the personality does not develop, the person does not learn responsibility, does not develop, then self-regulation, as a rule, suffers. Development of self-regulation = .

In adulthood, thanks to self-regulation, emotions are subordinated to the intellect, but in old age the balance shifts again towards emotions. This is caused by natural age-related decline in intelligence. Psychologically, old people and children are similar in many ways.

Self-regulation, that is, the choice of optimal implementation of personal activity, is influenced by:

• personality traits;
• external environmental conditions;
• goals of activity;
• the specifics of the relationship between a person and the reality around him.

Human activity is impossible without a goal, but this in turn is impossible without self-regulation.

Thus, self-regulation is the ability to cope with feelings in socially acceptable ways, accepting norms of behavior, respecting the freedom of another person, maintaining safety. In our topic, the conscious regulation of the psyche and emotions is of particular interest.

Theories of self-regulation

System activity theory

Author L. G. Dikaya. Within this concept, self-regulation is considered both as an activity and as a system. Self-regulation of functional states is an activity that is associated with adaptation and the professional sphere of a person.

As a system, self-regulation is considered in the context of a person’s transition from unconscious to conscious, and later forms brought to automatism. Dikaya identified 4 levels of self-regulation.

Involuntary level

Regulation is based on nonspecific activity, processes of excitation and inhibition in the psyche. The person does not control these reactions. Their duration is not long.

Custom level

Emotions are involved, the need for self-regulation arises in difficult situations of fatigue and stress. These are semi-conscious ways:

• holding your breath;
• increased motor and speech activity;
• muscle tension;
• uncontrolled emotions and gestures.

A person tries to awaken himself, as a rule, automatically; he does not even notice many changes.

Conscious regulation

A person is aware not only of discomfort, fatigue, tension, but can also indicate the level of an undesirable condition. Then the person decides that, with the help of some methods of influencing the emotional and cognitive sphere, he needs to change his state. It's about:

• about will
• self-control
• auto-training,
• psychophysical exercises.

That is, everything that is of interest to you and me within the framework of this article.

Conscious and goal-oriented level

The person understands that this cannot continue like this and that he must choose between activity and self-regulation, that is, eliminating discomfort. Priorities are set, motives and needs are assessed. As a result, the person decides to temporarily suspend activity and improve his condition, and if this is not possible, continue activity in discomfort, or combine self-regulation and activity. The work includes:

• self-hypnosis,
• self-order,
• self-conviction,
• introspection,
• self-programming.

Not only cognitive but also personal changes occur.

System-functional theory

Author A. O. Prokhorov. Self-regulation is considered as a transition from one mental state to another, which is associated with reflection of the existing state and ideas about a new, desired state. As a result of a conscious image, corresponding motives, personal meanings and self-control are activated.

• A person uses conscious methods of self-regulation to achieve the imagined image of states. As a rule, several techniques and means are used. To achieve the main goal (state), a person goes through several intermediate transition states.
• The functional structure of self-regulation of the individual gradually develops, that is, habitual, conscious ways of responding to problematic situations in order to maintain the maximum level of life activity.

Self-regulation is a transition from one state to another due to internal switching of work and the connection of mental properties.

The success of self-regulation is influenced by the degree of awareness of the state, the formation and adequacy of the desired image, the realism of feelings and perceptions regarding the activity. You can describe and understand the current state by:

• bodily sensations;
• breath;
• perception of space and time;
• memories;
• imagination;
• feelings;
• thoughts.

Self-regulation function

Self-regulation changes mental activity, due to which the individual achieves harmony and balance of states.

This allows us to:

• restrain yourself in;
• think rationally during stress or crisis;
• restore strength;
• face the adversities of life.

Components and levels of self-regulation

Self-regulation includes 2 elements:

• Self-control. Sometimes it is the need to give up something pleasant or desirable for other goals. The beginnings of self-control appear as early as 2 years of age.
• The second element is consent. We agree on what we can and cannot do. After 7 years of age, a person normally already has formed consent.

For the development of conscious self-regulation, it is important to have the following personality traits:

• responsibility,
• perseverance,
• flexibility,
• reliability,
• independence.

Self-regulation is closely related to the will of the individual. To manage his behavior and psyche, a person needs to build new motives and motivations.

Therefore, self-regulation can be divided into 2 levels: operational-technical and motivational.

• The first involves the conscious organization of action using available means.
• The second level is responsible for organizing the direction of all activities through the conscious management of the emotions and needs of the individual.

The mechanism of self-regulation is life choice. It turns on when you need to change not circumstances, but yourself.

Self-awareness (an individual’s awareness of his own characteristics) is the basis of self-regulation. Values, self-concept, self-esteem and level of aspirations are the initial conditions for the operation of the self-regulation mechanism.

Mental characteristics and properties of temperament and character play a significant role in the development of self-regulation. But without motive and personal meaning it doesn’t work. Conscious regulation is always personally significant.

Features of self-regulation by gender

Women are more susceptible to fear, irritation, anxiety, and fatigue than men. Men are more likely to experience loneliness, apathy and depression.

The methods of self-regulation used by men and women also differ. The men's arsenal of methods is much wider than the women's. The difference in self-regulation between the sexes is due to several factors:

• historically established differentiation of social roles;
• differences in the upbringing of girls and boys;
• specifics of work;
• cultural gender stereotypes.

But the biggest influence is the difference in the psychophysiology of men and women.

Women's methods of self-regulation are more of a social nature, while men's are biological. The direction of male self-regulation is internal (directed inward), while female self-regulation is external (directed externally).

In addition to gender, the characteristics of self-regulation are associated with age, mental and personal development of a person.

The formation of self-regulation

Attempts to consciously use self-regulation methods begin from the age of three - the moment when the child first understands his “I”.

• But still, at 3-4 years of age, involuntary speech and motor methods of self-regulation predominate. For every 7 involuntary, there is one voluntary.
• At 4-5 years old, children learn emotional control through play. For every 4 involuntary methods of self-regulation there is one voluntary one.
• At 5-6 years old the proportions level out (one to one). Children actively use their developing imagination, thinking, memory, and speech.
• At 6-7 years old you can already talk about self-control and self-correction. The proportions change again: for every 3 voluntary methods there is one involuntary one.
• Next, children improve their methods, learning them from adults.
• From 20 to 40 years, the choice of self-regulation methods directly depends on human activity. But most often, conscious volitional methods (self-order, switching of attention) and communication as a form of psychotherapy are used.
• At the age of 40-60, manipulations with attention still persist, but they are gradually replaced by passive rest, reflection and bibliotherapy.
• At the age of 60, communication, passive relaxation, and reflection and comprehension predominate.

The formation of a self-regulation system largely depends on the social situation of development and the leading activity of age. But that’s not all. The higher a person’s motivation, the more developed his self-regulation system is, the more it is able to compensate for undesirable features that interfere with achieving the goal.

Self-regulation can not only be developed, but also measured. There are many diagnostic psychological questionnaires. For example, the basic questionnaire of V. I. Morosanova.

As a result of mastering the art of self-regulation, each person writes out his own recipe for “calming”, which in psychology is called a functional complex. These are actions, or blocks, that a person must complete in order to normalize his condition. For example, this complex: take a deep breath, listen to music alone, take a walk.

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Self-regulation is a kind of adjustment by an individual of his personal inner world and himself for the purpose of adaptation. That is, this is the property of absolutely all biological systems to form and subsequently maintain biological or physiological parameters at a specific, more or less constant level. With self-regulation, the factors that control do not influence the controlled system from the outside, but appear within it itself. Such a process can be cyclical.

Self-regulation is the previously understood and organized influence of the subject on his psyche to transform its characteristics in the right direction. That is why the development of self-regulation must begin from childhood.

Mental self-regulation

Self-regulation literally means putting things in order. That is, self-regulation is a pre-conscious and organized influence of the subject on his own psyche to change its characteristics in the desired and expected direction.

Self-regulation is based on a set of patterns of mental functioning and their consequences, which are known as psychological effects. These include:

• the activating influence of the motivational sphere, which generates the subject’s activity aimed at transforming characteristics;

• the effect of controlling involuntarily or voluntarily mental images that arise in the mind of the individual;

• functional integrity and structural unity of all cognitive processes of the psyche, which provide the effect of the subject’s influence on his psyche;

• interdependence and unity of the areas of consciousness and the spheres of the unconscious as objects through which the subject exercises regulatory influence on himself;

• a functional connection between the emotional-volitional area of ​​an individual’s personality and her bodily experience and thought processes.

The beginning of the self-regulation process should have a relationship with the identification of a specific contradiction associated with the motivational sphere. It is these contradictions that will be a kind of driving force that stimulates the restructuring of certain properties and traits of one’s personality. Techniques for such self-regulation can be built on the following mechanisms: reflection, imagination, neurolinguistic programming, etc.

The earliest experience of self-regulation is closely related to bodily sensation.

Every reasonable person who wants to be the master of his own life must develop self-regulation. That is, self-regulation can also be called the actions of an individual in order to be healthy. These activities include daily morning or evening exercises. Based on the results of numerous studies conducted in the Russian Federation, it was revealed that due to self-regulation, the human body rejuvenates.

Personal self-regulation is also the management of one’s psycho-emotional states. It can be achieved through the individual’s influence on himself using words - affirmations, mental images (visualization), regulation of muscle tone and breathing. Mental self-regulation is a unique way of coding one’s own psyche. This self-regulation is also called autotraining or autogenic training. As a result of self-regulation, several important effects occur, such as: calming, i.e. emotional tension is eliminated; restoration, i.e. manifestations of fatigue are weakened; activation, i.e. psychophysiological reactivity increases.

There are natural ways of self-regulation, such as sleep, eating, communication with animals and the living environment, hot showers, massage, dancing, movements and more. However, it is not always possible to use such means. So, for example, while at work an individual cannot go to bed when a tense situation arises or overwork occurs. But it is the timeliness of self-regulation that is a fundamental factor in mental hygiene. Timely self-regulation can prevent the accumulation of residual effects of overstressed states, promotes the restoration of strength, helps normalize the emotional background, assists in taking control of one’s emotions, and enhances the body’s mobilization resources.

Natural self-regulation techniques are one of the simplest and most accessible methods of regulation. These include: smiling and laughing, positive thinking, daydreaming, observing beauty (for example, landscapes), looking at photographs, animals, flowers, breathing clean and fresh air, praising someone, etc.

Sleep affects not only the relief of general fatigue, but also helps, as it were, reduce the impact of negative experiences, making them less pronounced. This explains the increased sleepiness of a certain number of people during stressful situations or difficult life moments.

Water procedures perfectly help relieve fatigue and relax, also relieve irritation and soothe. And a contrast shower helps to cheer up, overcome lethargy, apathy and fatigue. Hobbies - for many people, are an excellent way to relieve anxiety and tension, as well as restore strength. Sports and physical activity help combat stress and fatigue associated with hard work. Also, a change of environment helps relieve accumulated stress and fatigue. That is why a person so needs a long vacation, during which he can afford to go on vacation to the sea, a resort, a sanatorium, a dacha, etc. This is an excellent remedy that restores the necessary supply of mental and physical strength.

In addition to the above-mentioned natural methods of regulation, there are also others, for example, control of breathing, muscle tone, verbal influence, drawing, auto-training, self-hypnosis and many others.

Self-hypnosis is a process of suggestion that is directed at oneself. This process allows you to evoke certain desired sensations in yourself, control and manage the cognitive processes of the psyche, somatic and emotional reactions. All formulations for self-hypnosis should be pronounced in a low voice a number of times, while you need to fully concentrate on the formulations. This method is the basis of all kinds of methods and techniques of mental self-regulation such as autogenic training, yoga, meditation, relaxation.

With the help of auto-training, an individual can restore performance, improve mood, increase concentration, etc. within ten minutes without anyone’s help, without waiting for the anxiety state or overwork to pass on its own or develop into something worse.

The autotraining method is universal; it allows subjects to individually select the appropriate reaction to influence their own body, to decide when exactly it is necessary to eliminate emerging problems that are associated with unfavorable mental or physical conditions.

The German psychiatrist Schultz in 1932 proposed a method of self-regulation, which was called autogenic training. Its development was based on observations of people entering trance states. He believed that the basis of all trance states are factors such as muscle relaxation, psychological peace and a feeling of drowsiness, self-hypnosis and suggestion, and a highly developed imagination. Therefore, combining several methods, Schultz created his own methodology.

For individuals who have difficulty with muscle relaxation, the technique developed by J. Jacobson is optimal.

Self-regulation of behavior

In the system of organizing the directions of any behavioral action, an action is implemented not only from the position of a reflex, that is, from a stimulus to an action, but also from the position of self-regulation. Sequential and final results are regularly assessed using multicomponent polar afferentation in the form of their likely satisfaction of the initial needs of the body. Due to this, any result of behavioral activity that is inadequate to satisfy the initial need can be instantly perceived, evaluated, and as a result, the behavioral act is transformed in the direction of searching for an adequate outcome.

In cases where living organisms have successfully achieved the results they need, behavioral actions of a specific orientation cease, while being accompanied by personal positive emotional feelings. After this, the activity of living organisms is taken over by another dominant need, as a result of which the behavioral act goes in a different direction. In those cases where living beings encounter temporary obstacles to achieving the desired results, two final results are likely. The first is the development of a formulated approximate research reaction and the transformation of tactics of behavioral manifestations. The second is to switch behavioral acts in order to obtain another equally significant result.

The system of self-regulation of behavioral processes can be schematically represented in this way: the occurrence of a reaction is an organism that feels a need, the end of a reaction is the satisfaction of such a need, i.e. acquisition of a useful adaptive result. Between the beginning and completion of reactions lies behavior, its stage-by-stage results, which are aimed at the final outcome and their regular assessment using reverse afferentation. Any behavior of all living beings is initially built based on a continuous comparison of the properties of external stimuli influencing them with the parameters of the final adaptive result, with regular assessment of the results that were obtained from the position of satisfying the initial need.

Self-regulation methods

A person is a rather complex system that can use various types of self-regulation to achieve a more significant level of activity. Its methods are divided depending on the period of their implementation into methods aimed at mobilization right before the stage of activity or during it, methods that are aimed at full restoration of strength during rest (for example, meditation, auto-training, music therapy and others).

In the everyday life of an individual, methods aimed at restoration play a special role. Timely and adequate sleep at night is considered the best way to achieve recuperation. Sleep provides the individual with a highly active functional state. But due to the constant influence of stress factors, overwork and overload, chronic stress, a person’s sleep can be disturbed. Therefore, for self-regulation, other methods may be needed that are aimed at providing the individual with adequate rest.

Depending on the area in which self-regulation of the individual usually occurs, methods can be corrective, motivational and emotional-volitional. The following self-regulation techniques are classified as emotional-volitional: self-hypnosis, self-confession, self-order and others.

Self-confession consists of a complete internal report to one’s personality about the real personal role in different life situations. This technique is a frank narrative about the vicissitudes of fate and the difficulties of life, about mistakes, wrong steps taken earlier, that is, about the most intimate, about deeply personal worries. Thanks to this technique, the individual is freed from contradictions and the level of mental tension is reduced.

Self-persuasion lies in the communicative process of conscious, critical and analytical influence on personal attitudes, the basis. This technique will become more effective only when it begins to rely on strict logic and cold intelligence, on an objective and reasonable approach to obstacles, contradictions, and problems in life processes.

Self-command is the implementation of decisive actions in circumstances where the goal is clear and there is limited time for reflection. It is developed in the process of conducting training to overcome oneself, in cases where the desired action begins immediately after such an order is given. And, as a result, a reflex connection is gradually formed, which unites inner speech and action.

Self-hypnosis is the implementation of a psychoregulatory function that operates at the level of reason, a stereotypical level that demands the influence of creative efforts to analyze and resolve difficult situations. The most effective are verbal and mental self-hypnosis if they are characterized by simplicity, brevity, positivity, and optimism.

Self-reinforcement consists in controlling reactions of self-regulation of personal life. The result of the activity and the activity itself are assessed from the position of a personal personal standard, that is, they are controlled. A standard is a kind of standard established by an individual.

In the motivational sphere, there are two methods of self-regulation: indirect and direct. The indirect method is based on the result of the influence on the central nervous system in general or on some specific formations through direct influence factors, for example, meditation. Direct methods represent a direct and conscious revision by the individual of his motivational system, adjustment of those attitudes and motivations that do not suit him for some reason. This method includes auto-training, self-hypnosis, etc.

The adjustment method includes: self-organization, self-affirmation, self-actualization, self-determination.

An indicator of personality maturity is self-organization. There are characteristic signs of the process of formation of self-organization: the active making of oneself as a person, the correlation of life preferences with the personal characteristics of the individual, the tendency to self-knowledge, the identification of one’s weak and strong traits, a responsible attitude to activity, work, one’s words and actions, and to the surrounding society.

Self-affirmation has a relationship with the individual’s needs for self-disclosure, manifestation of one’s personality and self-expression. That is, self-affirmation is the subject’s desire to acquire and maintain a specific social status, often acting as a dominant need. Such a desire can be expressed in real achievements in certain areas of life and in defending one’s own importance to others through verbal statements.

Self-determination lies in the ability of an individual to independently choose the direction of self-development.

Self-actualization consists in the individual’s desire for a more complete identification and formation of personal potentials. Also, self-actualization is the continuous implementation of possible potentials, talents, abilities as a fulfillment of one’s life goal or destiny’s calling.

There is also a method of ideomotor training. It is based on the fact that every mental movement is accompanied by micro muscle movements. Therefore, it is possible to improve actions without actually performing them. Its essence lies in the meaningful playback of future activities. However, along with all the advantages of this method, such as saving time, money and effort, there are a number of difficulties. The implementation of this technique requires seriousness in attitude, focus and concentration, and mobilization of the imagination. There are certain principles for conducting training by individuals. First, they must recreate as accurate an image as possible of the movements they are going to practice. Secondly, the mental image of actions must certainly be associated with their muscular-articular feelings, only in this case it will be a real ideomotor representation.

Each individual must choose and select methods of self-regulation individually, in accordance with his personal preferences and those that can help him successfully regulate his psyche.

Self-regulation of states

The question of self-regulation of states begins to arise when the states have a significant impact on the effectiveness of activities, interpersonal communication, mental and physiological health. At the same time, self-regulation means not only the elimination of negative states, but also the challenge of positive ones.

The human body is structured in such a way that when tension or anxiety arises, its facial expressions change, the tone of the skeletal muscles and rate of speech increase, fussiness arises, which leads to mistakes, the pulse quickens, breathing, and complexion change. If an individual switches his attention from the causes of anger or sadness to their external manifestations, such as tears, facial expressions, etc., then emotional tension will subside. From this we can conclude that the emotional and physical state of subjects are closely interconnected, so they can influence each other.

Methods of self-regulation of states can be associated with breathing, muscles, etc.

The simplest, but quite effective way of emotional regulation is to relax the facial muscles. To learn how to manage your own emotions, you first need to master relaxation of the facial muscles and voluntary control of their state. Control will be more effective if it is turned on early from the moment emotions appear. For example, when you are angry, your teeth may automatically clench and your facial expression may change, but if you try to control the manifestations by asking yourself questions like “what does my face look like?”, the facial muscles will begin to relax. It is very important for any individual to learn the skills of relaxing facial muscles in order to use them in work or other situations.

Another reserve for stabilizing emotional states is breathing. No matter how strange it may sound, not everyone knows how to breathe correctly. Increased fatigue may occur due to improper breathing. Depending on the state of the individual at the moment, his breathing also changes. So, for example, during the process of sleep a person breathes evenly, while an angry person breathes faster. It follows from this that breathing disorders depend on a person’s internal mood, which means that by controlling breathing one can influence the emotional state. The main point of breathing exercises is conscious control over the depth, frequency and rhythm of breathing.

Visualization and imagination are also effective means of self-regulation. Visualization consists of creating internal mental images in the subject’s consciousness, that is, a kind of activation of the imagination through visual, auditory, gustatory, tactile and olfactory sensations and their combinations. This technique helps the individual to activate memory, to recreate exactly those sensations that he previously experienced. By reproducing certain images of the world in your mind, you can quickly distract yourself from an alarming situation and restore emotional stability.

Emotional self-regulation

Emotional self-regulation is divided into several levels: unconscious, conscious volitional and conscious semantic. The self-regulation system is represented by these levels, which represent the stages of formation of regulatory mechanisms in the process of ontogenesis. The prevalence of one level over another is considered as a parameter for the genesis of the integrative-emotional functions of the subject’s consciousness.

Certain psychological defense mechanisms provide an unconscious level. These mechanisms work on a subconscious level and are aimed at protecting consciousness from traumatic factors, unpleasant experiences that are interconnected with internal or external conflict situations, states of anxiety and discomfort. Those. This is a certain form of processing of traumatic factors, a unique system of stabilization of the individual, which manifests itself in the elimination or minimization of negative emotions. Such mechanisms include: denial and repression, sublimation and rationalization, depreciation, etc.

The conscious-volitional level of emotional self-regulation is aimed at acquiring a comfortable state of mind with the help of willpower. Volitional control of external manifestations of emotions can also be attributed to this level. Most of the self-regulation methods that exist today relate specifically to this level (for example, auto-training, Jacobson muscle relaxation, breathing exercises, work, catharsis, etc.).

At the level of conscious regulation, conscious will is aimed not at resolving the conflict of needs and motivations that underlie discomfort, but at changing its objective and individual manifestations. That is, as a result of actions, the causes of such emotional discomfort will not be eliminated. Therefore, the mechanisms at this level are essentially symptomatic. This feature will be common to both conscious and unconscious regulation. The difference between them lies only in the level at which the process occurs: conscious or subconscious. However, there is no clear hard line between them. This is due to the fact that volitional regulatory actions can initially be carried out with the participation of consciousness, and then, gradually becoming automatic, they can move to the subconscious level.

The conscious-semantic (value) level of emotional self-regulation is a qualitatively new way of resolving problems associated with emotional discomfort. This level of regulation aims to eliminate the underlying causes of such discomfort and resolve internal conflicts of needs and motivations. This goal is achieved through understanding and rethinking individual values ​​and needs, acquiring new meanings in life. The highest manifestation of semantic regulation is self-regulation at the level of meanings and needs of existence.

To implement emotional self-regulation at a conscious-semantic level, one must learn to think clearly, distinguish and describe with the help of words the subtlest shades of individual experiences, comprehend the personal needs that underlie emotions and feelings, find meaning in any experiences, even unpleasant and difficult ones in life. circumstances.

Self-regulation of activity

In modern education and training, the development of personal self-regulation is one of the most difficult tasks. Self-regulation, which is implemented by an individual in the processes of activity and is aimed at bringing the subject’s potentials in accordance with the requirements of such activity, is called self-regulation of activity.

The functional parts that carry out a full-fledged process of self-regulation of activity are the following links.

Goal setting or the direction of activity adopted by the individual is to perform a general system-forming function. In this link, the entire procedure of self-regulation is formed with the aim of achieving the set goal precisely in the form in which it is recognized by the subject.

The next link is the individual model of significant circumstances. This model reflects a complex of certain internal and external circumstances of activity, which the individual considers important to take into account for the successful performance of the activity. It carries the function of a unique source of information on the basis of which the subject can program personal performance actions and actions. It also includes information about the dynamics of circumstances in activity processes.

The subject implements the regulatory aspect of constructing, creating a specific program of performing acts to implement such a link of self-regulation as a program of performing acts. This program is an information education that determines the nature, order, methods and other characteristics of actions aimed at achieving a set goal in specific conditions identified by the individual himself as significant, as the basis for the program of action that is adopted.

The system of personal parameters for achieving a goal is a specific functional link for the regulation of the psyche. This system carries the functions of clarifying and concretizing the initial forms and content of the goal. Formulating a goal in general terms is often insufficient for precise, targeted regulation. Therefore, the individual strives to overcome the initial information vagueness of the goal, while formulating parameters for evaluating results that correspond to his individual understanding of the goal.

The next regulatory link is control and evaluation of real results. It has the function of assessing current and final results regarding the system of success parameters accepted by the individual. This link provides information about the level of conformity or discrepancy between the programmed direction of activity, its intermediate and final results and their present (real) progress in achieving them.

The last link in self-regulation of activity is the decision on corrective actions in the regulatory system.

Psychological self-regulation

Today, in psychological practices and science, the concept of self-regulation is used quite widely. But due to the complexity of the concept of self-regulation itself and due to the fact that the concept of self-regulation is used in completely different areas of science, at the moment there are several variations of interpretations. More often, self-regulation is understood as a procedure that ensures stability and sustainability of the system, balance and transformation, characterized by purposeful changes by the individual in various mechanisms of psychophysiological functions that are related to the formation of special means of control over activity.

The following basic meanings are identified that are included in the concept of self-regulation.

Psychological self-regulation is one of the most important functions of an individual’s consciousness, which psychologists distinguish along with reflection. After all, it is the interconnection of these functions that ensures the integration of mental processes, the unity of the psyche and all mental phenomena.

Self-regulation is a special mental phenomenon that optimizes the state of the subject, and implies the presence of certain methods, techniques, methods and techniques. Self-regulation can be understood more broadly in cases where this process combines not only the vision of one’s state at the required level, but also all individual management processes at the level of the individual, his meanings, guidelines, goals, and at the level of managing cognitive processes, behavior, and actions , activities, communications.

Self-regulation manifests itself in all mental phenomena that are inherent in the individual. Psychological self-regulation includes the regulation of individual mental processes, such as perception, sensation, thinking, etc., the regulation of an individual state or skills in self-management, which have become a property of the subject, characteristics of his character as a result of self-education and upbringing, and the regulation of an individual’s social behavior.

Psychological self-regulation is a purposeful transformation of the work of various psychophysiological functions, the implementation of which requires the development of certain methods of control over activity.

Failure to regulate one's own emotional states, the inability to cope with affective moods and stress is an obstacle to successful professional activity, contributes to disorders of interpersonal relationships in teams and families, prevents the achievement of accepted goals and the implementation of intentions, and leads to disordered health of the individual.

Therefore, specific techniques and methods are constantly being developed to help cope with strong emotions and prevent their transformation into affects. The first thing that is recommended is to promptly identify and realize the unwanted emotion, analyze its origins, get rid of tension in the muscles and try to relax, while you need to breathe rhythmically and deeply, attract a previously stored image of a pleasant and positive event in your life, try to look at yourself as if from the outside. With the help of endurance, special training, self-control, and a culture of interpersonal relationships, one can prevent the formation of affect.

The main goal of psychological self-regulation is the formation of certain mental states that contribute to the best use of the psychological and physiological abilities of the individual. Such regulation is understood as a purposeful transformation of individual functions of the psyche and neuropsychic moods in general, which is achieved through specially created mental activity. This process occurs due to specific brain changes, as a result of which the body’s activity is formed, directing the entire potential of the body in a concentrated and more rational way to resolve emerging problems.

Techniques of direct influence on the state of the body can be figuratively divided into two main groups: external and internal.

The first group of normalization of functional states includes the reflexological method. It occurs through influence on biologically active and reflexogenic points, the organization of a competent diet, pharmacology, functional music and light-musical influences; the most powerful method of active influence is the influence of one individual on another through an order, hypnosis, persuasion, suggestion, etc.

The reflexological method, in addition to its use in medicine, is also widely used for preventive measures in borderline conditions, to increase working capacity, and emergency mobilization of the body's reserves.

Optimizing the diet is important in the process of normalizing functional states. For example, a lack of necessary beneficial minerals, vitamins and other substances in the body necessarily leads to a decrease in resistance. As a result, rapid fatigue appears, stress reactions occur, etc. Therefore, a balanced diet and the inclusion of essential foods in it is one of the relevant preventive methods for unfavorable conditions.

One of the most ancient and widespread methods of influencing the personal state is pharmacotherapy. However, only the most natural preparations should be used as preventive measures.

The combination of functional music with color and light effects is no less widely used. Also considered interesting is the method of bibliotherapy - therapeutic reading, proposed by Bekhterev. This method is implemented by listening to some fragments of their works of art, for example, poetry.

Mechanisms of self-regulation

In almost all methods of self-regulation, two main psychophysiological mechanisms are used: a decrease in the level of wakefulness of the brain to a certain extent and maximum concentration of attention on the task being solved.

Wakefulness can be active or passive. Active wakefulness occurs when an individual is reading a book or watching a movie. Passive wakefulness manifests itself in cases when the subject lies down, closes his eyes, relaxes all his muscles, and tries not to think specifically about anything. This state is the first stage on the path to falling asleep. The next stage, a lower level of wakefulness, will be drowsiness, i.e. superficial drowsiness. Next, the subject goes down some steps into a dark room and falls asleep, falling into a deep sleep.

Based on the results of the research, it was revealed that the human brain, which is in states of drowsiness and passive wakefulness, acquires one rather important property - it becomes maximally receptive to words, to the mental images and ideas interconnected with them.

It follows that in order for targeted words and their corresponding mental images and ideas to have a pronounced effect on individuals, they must be passed through the brain, which is in a reduced state of wakefulness - a state that resembles drowsiness. This is the main essence of the first mechanism, which is used in methods of mental self-regulation.

The second important mechanism of self-regulation is maximum concentration of attention on the task being solved. The more focused the attention, the higher the success of the activity to which the subject is paying attention at the moment. A person is designed in such a way that he is unable to simultaneously focus attention on several phenomena or objects. For example, it is impossible to listen to the radio and read a book at the same time. Attention may be focused either on the radio or on the book. And when attention is directed to the book, a person does not hear the radio, and vice versa. Most often, when trying to do two things at the same time, the quality of doing two things suffers. Therefore, there is no point in engaging in two activities at the same time. However, very few people know how to completely disconnect from interfering factors. In order to learn to fully control your own attention, you should train every day several times a day, trying to hold your attention on something for a couple of minutes. During such training, you should never strain yourself. You need to learn to maintain concentrated attention without straining yourself either physically or psychologically.

Among the fundamental mechanisms of the motivational level of personal self-regulation, which are most effective in critical situations, there are semantic connection and reflection.

The mechanism of self-regulation, in which the formation of new meaning occurs through its emotional saturation through the connection of neutral content with the semantic and motivational spheres of the personality, is called semantic binding.

Reflection allows an individual to look at himself from a different perspective, transform his attitude towards something, rearrange his world, and adapt to a constantly changing reality. Reflection is a way of personal self-development, in contrast to unconscious forms of self-regulation (psychological defense).

So, self-regulation is a systemic process that can provide transformation and plasticity of an individual’s life activity at any stage that is adequate to the circumstances. This process is characterized by the purposefulness of the subject’s activity, which is realized through the interaction of various phenomena, processes and levels of the psyche. Self-regulatory processes determine the integrity and systemic integration of the psyche.

Speaker of the Medical and Psychological Center "PsychoMed"

• Methods of self-regulation associated with exposure to words
• Self-orders
• Self-programming

This is the management of one’s psycho-emotional state, which is achieved by a person influencing himself using the power of words (affirmation), mental images ( visualization), control muscle tone and breathing. Self-regulation techniques can be used in any situation.

As a result of self-regulation, three main effects can occur:

• calming effect (elimination of emotional tension);
• recovery effect (weakening of symptoms of fatigue);
• activation effect (increased psychophysiological reactivity).

There are natural ways of self-regulation of mental state, which include: long sleep, food, communication with nature and animals, massage, movement, dancing, music and much more. But such means cannot be used, for example, at work, directly at the moment when a tense situation has arisen or fatigue has accumulated.

Timely self-regulation acts as a kind of psychohygienic means. It prevents the accumulation of residual effects of overstrain, promotes complete restoration of strength, normalizes the emotional background of activity and helps to recover control over emotions, and also enhances the mobilization of the body's resources.

Natural methods of regulating the body are among the most accessible methods of self-regulation:

• laughter, smile, humor;
• thinking about the good, the pleasant;
• various movements such as stretching, muscle relaxation;
• observing the landscape;
• looking at flowers in the room, photographs, other pleasant or dear things to a person;
• bathing (real or mental) in the sun's rays;
• breathing fresh air;
• expressing praise, compliments, etc.

In addition to natural methods of regulating the body, there are other methods of mental self-regulation(self-influence). Let's look at them in more detail.

Methods of self-regulation associated with breathing control

Breathing control is an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) reduces the excitability of the nerve centers and promotes muscle relaxation, that is, relaxation. Frequent (chest) breathing, on the contrary, ensures a high level of body activity and maintains neuropsychic tension. Below is one way to use breathing for self-regulation.

While sitting or standing, try to relax your body muscles as much as possible and focus on your breathing.

1. On the count of 1-2-3-4, take a slow, deep breath (while your stomach protrudes forward and your chest remains motionless).
2. Hold your breath for the next four counts.
3. Then exhale smoothly to the count of 1-2-3-4-5-6.
4. Hold your breath again before the next inhalation for a count of 1-2-3-4.

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

Methods of self-regulation associated with controlling muscle tone and movement

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension and quickly restore strength. As a rule, it is not possible to achieve complete relaxation of all muscles at once; you need to focus on the most tense parts of the body.

Sit comfortably, if possible, close your eyes.

1. Breathe deeply and slowly.
2. Walk with your inner gaze throughout your body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often these are the mouth, lips, jaws, neck, back of the head, shoulders, stomach).
3. Try to tighten the clamps even more (until the muscles tremble), do this while inhaling.
4. Feel this tension.
5. Relieve tension sharply - do it while exhaling.
6. Do this several times.

In a well-relaxed muscle you will feel the appearance of warmth and pleasant heaviness.

If you cannot remove the clamp, especially on the face, try smoothing it out with light self-massage using circular movements of your fingers (you can make grimaces of surprise, joy, etc.).

Methods of self-regulation , associated with the impact of the word

Verbal influence involves the conscious mechanism of self-hypnosis, there is a direct impact on the psychophysiological functions of the body. The formulations of self-hypnosis are constructed in the form of simple and brief statements, with a positive orientation (without the particle “not”).

Self-orders

One of these methods of self-regulation is based on the use of self-orders - short, abrupt orders made to oneself. Use self-order when you are convinced that you should behave in a certain way, but have difficulty organizing your behavior accordingly. Tell yourself: “Talk calmly!”, “Be silent, be silent!”, “Don’t give in to provocation!” - this helps to restrain emotions, behave with dignity, comply with ethical requirements and rules of communication.

The sequence of working with self-orders is as follows:

1. Formulate a self-order.
2. Repeat it mentally several times.
3. If possible, repeat the self-command out loud.

Self-programming

In many situations, it is advisable to “look back” and remember your successes in a similar situation. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, and volitional spheres and inspire Confidence in your strength.

You can set yourself up for success through self-programming.

1. Remember a situation when you overcame similar difficulties.

2. Use affirmations. To enhance the effect, you can use the words “just today”, for example:

• “Today I will succeed”;
• “Today I will be the most calm and self-possessed”;
• “Today I will be resourceful and confident”;
• “It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of restraint and self-control.”

3. Mentally repeat the text several times.

Attunement formulas can be said out loud in front of the mirror or to yourself on the way.

Self-approval (self-encouragement)

People often do not receive positive assessment of their behavior from others. Its deficiency is especially difficult to tolerate in situations of increased neuropsychic stress, which is one of the reasons for increased nervousness and irritation. Therefore, it is important to encourage yourself. In case of even minor successes, it is advisable to praise yourself, mentally saying: “Well done!”, “Clever girl!”, “Great job!”

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From the point of view of M. M. Kabanov (1974), in the concept of medical prevention, three successive “steps” should be distinguished:

• primary – prevention in the proper sense of the word as preventing the occurrence of any disorders and diseases;
• secondary – treatment of existing disorders;
• tertiary – rehabilitation.

Rehabilitation of war participants is a set of medical, military-professional, socio-economic and pedagogical measures aimed at restoring health and combat capability (capacity for work) impaired or lost by military personnel due to illness or injury.

Some of the most effective, easy to learn and use in the system of psychoprophylaxis and medical and psychological rehabilitation are various methods of mental self-regulation (Aliev Kh. M., 1990).

Despite the widespread practical use of various self-regulation techniques and the continuously growing interest in them, there is still no unambiguous understanding of the term “mental self-regulation” in the scientific literature.

In a broad sense, the concept of “mental self-regulation” denotes one of the levels of regulation of living systems, which is characterized by the use of mental means of reflecting and modeling reality (Konopkin O. A., 1980). In a narrower, “applied” sense, when defining self-regulation, emphasis is placed on a person’s mental self-regulation of his current state (Timofeev V.I., 1995). Despite the difference in the levels of generalization of the concept of self-regulation, what is common to them is the identification of a person’s mental state as an object of influence and the focus on the active use of internal means of regulation, namely the means of mental activity.

As funds self-regulation, the authors of scientific publications indicate: anticipatory reflection, mental reflection and modeling, self-awareness (Kalutkin Yu. N., 1977), consciousness (Moiseev B. K., 1979), words and mental images, figurative representations (Aliev Kh. M., 1984), setting goals, creating a program of action.

As goals mental self-regulation are distinguished:

• maintaining performance,
• adaptation (support of life functions) in stressful situations,
• maintaining health or functioning.

In the most general form, the goal of self-regulation can be considered a change in the subject’s mental state that does not perform the adaptive function of coordinating human needs and living conditions (Timofeev V.I., 1995). At the same time, positive changes are achieved through internal means of regulation, methods of active mental self-influence associated with the implementation of internal resources.

The most successful definitions self-regulation are the following:

1. “Mental self-influence for the purposeful regulation of the comprehensive activity of the body, its processes, reactions and states” (Grimak L.P., 1983).
2. “This is a human activity that, by changing the mental image of a life situation presented in consciousness, changes the mental state of a person to ensure the possibility of realizing life and meeting current needs” (Timofeev V.I., 1995).
3. “Directed regulation of various processes and actions (reactions) of the body, carried out by it with the help of its mental activity (targeted mental self-influence for the directed regulation of the comprehensive activities of the body, its processes and reactions)” (Romen A. S., 1973).

In turn, the inconsistency of definitions of self-regulation, their rather abstract nature, and the small representation of the “practical principle” leads to the absence of a unified approach to the taxonomy of methods of self-regulation. It is typical for existing classifications to take as a basis any concepts or criteria that are important from the author’s point of view. So, for example, V.P. Nekrasov (1985) proposes a classification according to external characteristics: verbal - non-verbal, hardware - non-hardware, etc. Yu. I. Filimonenko (1982) focuses on the content of reflection - “objects of consciousness”, understanding by them “images of the current life situation and significant relationships” and proposes a classification according to the characteristics of the substitute image of consciousness that arises in the course of self-regulation. Thus, a replacing image of consciousness can be extra-situational (containing individual bodily sensations), situational (an image of another significant specific situation) and supra-situational (an image of a more generalized situation compared to the original one). An interesting, from a practical point of view, classification of self-regulation methods is proposed by V.I. Timofeev (1995), dividing them into four groups depending on the size of the “spatio-temporal scale of the image.” The first group of self-regulation methods is characterized by the presence of an extra-situational substitute image of consciousness. Such images are characterized by the absence of a holistic reflection of the situation, and the reflection is received either by individual bodily sensations or by submodal characteristics of visual, auditory or other modality that are not related to each other. Due to this, dissociation occurs with the negative initial image of the life situation. From the author’s point of view, this group includes methods of autogenic training with all its modifications, methods of progressive muscle relaxation, as well as techniques for working with submodalities in neurolinguistic programming. The second group of self-regulation methods is based on the presentation of a negative event in the current life situation in connection with one’s own experience of another, but positive life event. The image of a positive experience in this case has a similar spatio-temporal scale of the current life situation with the scale of the initial negative image and contains the possibility of satisfying a need. This group includes the method of programmable self-regulation, some techniques for integrating “anchors” in neurolinguistic programming. The third group of self-regulation methods is based on constructing an image of a life situation in the context of other events in the life course, understanding the situation on its biographical scale. Practical developments in this area are rare. V.I. Timofeev (1995) includes here the work of A.A. Kronik (1989) on the study of the biographical time of an individual. The last, fourth group includes even less developed methods of self-regulation. They represent the construction of an image of a life situation “in a socio-historical context, comprehension of a life event with going beyond personal biographical experience to a historical spatio-temporal scale.”

The most typical, main task, the solution to which almost all self-regulation methods are devoted to, is the reduction of psychophysiological tension, pronounced stress reactions and the prevention of their undesirable consequences. The solution to this problem is achieved through learning to independently enter the so-called state of “relaxation” (from the Latin relaxatio - reduction of tension, relaxation) and achieving on its basis various degrees of autogenic immersion, the experience of which creates favorable conditions for good rest, strengthening of recovery processes and developing skills for voluntary regulation of a number of vegetative and mental functions.

According to a number of authors, the shifts in the course of physiological and, above all, neurohumoral processes observed in these conditions are a reverse copy of the body’s response to a stressful situation (Lobzin V.S., 1980). From this point of view, the relaxation state is the “energetic antipode of stress”, considered from the point of view of its manifestations, formation features and triggering mechanisms (Filimonenko Yu. I., 1982).

Experience shows that in the process of mastering self-regulation techniques, the state of relaxation undergoes natural changes not only of a quantitative, but also of a qualitative nature.

First, a state of relaxation is formed, which is considered by most researchers as the initial stage of autogenic immersion, characterized by the appearance of sensations of warmth, heaviness throughout the body, distraction from external stimuli, experiencing a state of peace, rest, inner serenity, relieving anxiety and restlessness.

The deeper stages of autogenic immersion are accompanied by a feeling of lightness, weightlessness of the body, internal freedom, maximum concentration on internal sensations and experiences and are altered states of consciousness of an active nature. In this context, altered states of consciousness are considered as nonspecific compensatory reactions of the psyche, aimed at optimizing mental activity in the continuously changing conditions of the surrounding reality (Minkevich V. B., 1994). Their general biological significance lies in the fact that the altered mode of operation of the brain is also accompanied by altered brain biochemistry, which is associated with the formation of highly active neurochemical substances in the cerebral synapses of the cortex and subcortical structures of the brain - neuropeptides, enkephalins, endorphins (Arkhangelsky A. E., 1994) , which are non-toxic and have pronounced medicinal properties of stimulating, sedative and analgesic effects. From the point of view of S. Grof (1994), each level of consciousness corresponds to a completely different pattern of metabolic activity of the brain, while “the psyche in an altered state of consciousness spontaneously exhibits high therapeutic capabilities, transforming and dissolving certain symptoms in this process.”

Many of these states (including states of autogenic immersion) are characterized by the prevalence of the receptive mode of “I” (ego-receptivity, in the terminology of American researchers). Its characteristic features are the following features.

• Firstly, the reduction of internal dialogue necessary to maintain a stable “I” image, which can be defined as a set of relatively constant, personality-specific attitudes (patterns) of cognitive, emotional and behavioral response.
• Secondly, the “blurring” of the boundaries between consciousness and the unconscious, which facilitates the easier appearance in consciousness of mental phenomena that remain, as a rule, unconscious in the normal state.
• Thirdly, the consequence of this is greater flexibility, plasticity of the “I”, its greater receptivity to other possible ways of responding and behavior and, in some cases, the consolidation of more useful options.
• Fourthly, the determination of emerging images, associations, etc., their organization and direction of mental processes by dominant attitudes, which in most cases are partially or completely unconscious.

These features create favorable conditions for the response of accumulated psycho-emotional stress; awareness of traumatic events at the emotional and cognitive levels (referred to as “insight” in English literature); transition to more adequate forms of response.

It should be noted that the description of the deep stages of autogenic immersion is close to the concept of conscious trance as understood by M. Erickson, one of the most famous American hypnotherapists. From his point of view, trance is a natural state of a person, “since it is in a state of trance that a person turns to internal experience and organizes it in such a way as to change his personality in the right direction” (Gorin S. A., 1995). This is a state of conscious rest with active unconscious activity. In addition, it is emphasized that it is characterized by internal activity with a limited focus of attention, when a person’s attention is directed primarily inward and not to the outside world.

It is important that the use of self-regulation techniques allows you to optimize the way to achieve the goal set for the subject. In addition to improving the efficiency of activities, with their help, a reduction in the “internal cost” of efforts spent on performing activities and optimization of the expenditure of internal resources are achieved. In addition, in the process of mastering self-regulation techniques, there is an active formation of such personal qualities as emotional stability, endurance, determination, which ensure the development of adequate internal means of overcoming difficult situations and accompanying conditions.

Achieving a state of altered consciousness allows one to move on to the next, more complex range of self-regulation tasks. On the one hand, this is the activation of recovery processes and increased mobilization of resources, which creates the preconditions for the formation of states with high activity and performance. On the other hand, it is a solution to some private, individual problems of the patient, in other words: “purposeful regulation of individual processes, reactions and states” (Romen A. S., 1973).

Currently, there are quite a large number of self-regulation methods aimed at teaching the ability to independently achieve states of rest and peace, and through this, increasing the ability to realize a person’s psychophysiological reserves, including in extreme situations. These include the technique of progressive (active) and passive neuromuscular relaxation, the method of autogenic training (AT), various techniques of self-hypnosis and self-hypnosis, ideomotor training, etc.

Among the methods of self-regulation aimed at achieving various stages of a state of relaxation, the methods of “progressive” and passive neuromuscular relaxation of E. Jacobson and the technique of autogenic training are the most famous and widely used in practice.

“Progressive” or active neuromuscular relaxation technique was developed by Edmund Jacobson (E. Jacobson) in 1920 and is still considered one of the most effective. It was she who laid the foundation for the scientific development of self-regulation techniques aimed at creating a state of relaxation. E. Jacobson established a direct relationship between the increased tone of the striated muscles (and, as a consequence, vegetative-vascular changes) and various forms of negative emotional arousal. To eliminate this excess tension and the associated discomfort, he proposed using the following physiological phenomenon: any contraction of skeletal muscle consists of a latent period during which the action potential develops, a shortening phase and a relaxation phase. Therefore, in order to achieve deep relaxation of all the muscles of the body, you need to strongly tense all these muscles simultaneously or sequentially. Initially, the author developed about 200 special exercises for maximum tension of various muscles, including the smallest ones. Subsequently, 16 main muscle groups were identified that need to be relaxed in the following sequence:

1. Dominant hand and forearm (clench your fist as hard as possible and flex your wrist).
2. Dominant shoulder (bend your elbow and press your elbow firmly into the back of the chair).
3. Non-dominant hand and forearm (see dominant).
4. Non-dominant shoulder (see dominant).
5. Muscles of the upper third of the face (raise your eyebrows as high as possible).
6. Muscles of the middle third of the face (close your eyes tightly, frown and wrinkle your nose).
7. Muscles of the lower third of the face (clench your jaw tightly and move the corners of your mouth back towards your ears).
8. Neck muscles (tilt your chin toward your chest while contracting the muscles at the back of your neck to prevent flexion).
9. Muscles of the chest, shoulders and back (bring your shoulder blades together and lower them down, arch your back).
10. Back and abdominal muscles (tighten your abdominal muscles).
11. Hip dominant (tighten your front and back thigh muscles, keeping your knee in a tight, bent position).
12. Dominant shin (pull your toe towards you as much as possible).
13. Dominant foot (squeeze your toes and rotate your foot medially).
14. Non-dominant hip (see dominant).
15. Non-dominant lower leg (see dominant).
16. Non-dominant foot (see dominant).

Exercises begin with acquiring the skills to differentiate states of maximum tension and the subsequent physiological relaxation. Typically, classes are conducted in a comfortable reclining chair, less often while lying down. The body position should be such as to avoid straining individual muscle groups, such as the back muscles. Everything that interferes with concentration must be eliminated. The psychotherapist begins exercises with the 1st muscle group. For 5–7 s, the patient tenses the muscles as much as possible, then completely relaxes them and for 30 s focuses on the resulting relaxation.

During the sessions, the therapist helps the patient focus on sensations, especially during group sessions. For example, “concentrate on the muscles of your right forearm and hand, clench your fist as much as possible. Notice how the muscles tighten where the tension appears. Now relax your muscles, try to completely relax your muscles, notice how they relax more and more, concentrate on the pleasant feeling of relaxation. Notice how relaxation and calm develop in parallel.”

The exercise in one muscle group can be repeated several times until the patient feels the onset of complete relaxation. After this, move on to the next muscle group. At the end of the exercise, you can devote a few minutes to achieving complete relaxation of the whole body. After classes, the doctor answers patients' questions.

To successfully master the technique, the patient must perform the exercises independently twice during the day. The last exercises are best done in bed before bed.

As you gain skill in relaxation, muscle groups become larger, the strength of tension in the muscles decreases, and the memory method is gradually used more and more. The patient learns to distinguish tension in the muscles, remembering how relaxation in this muscle group is imprinted in his memory, and relieve it, first slightly increasing the tension in the muscles, and then without resorting to additional tension. Each enlargement of muscle groups shortens the duration of the session (Fedorov A.P., 2002).

In general, the learning process includes three main stages. The first stage develops the skills of voluntary relaxation of individual muscle groups at rest. At the second stage, they are combined into integral complexes, providing relaxation of either the entire body or individual parts of it. At this stage, training begins to be carried out not only at rest, but also when performing certain types of activities, without affecting the muscles involved in the implementation of the corresponding motor acts. The goal of the final stage is to master the so-called “habit of repose”, which allows you to voluntarily induce relaxation in those life situations when it is necessary to quickly remove or reduce the degree of acute affective experiences and overstrain.

The use of active muscle relaxation techniques has shown its effectiveness in borderline disorders (and primarily in neurotic conditions), psychosomatic disorders (hypertension, migraines, etc.). There is no doubt about the appropriateness of its use for preventive purposes as a kind of “psycho-hygienic means”.

E. Jacobson also developed passive version of neuromuscular relaxation. With it, muscle tension is practically not used. The technique is based on concentrating on the sensation of cold that naturally occurs in the nose when inhaling and warmth when exhaling and mentally transferring these sensations to other parts of the body.

The patient takes a comfortable position, sitting on a chair, closes his eyes, relaxes all the muscles of the body. Crossing of arms and legs is prohibited. If he feels muscle tension in any area, then it is proposed to tense this muscle group and, through preliminary tension, achieve muscle relaxation. Then check the correct position of the tongue in the oral cavity. It should be relaxed and not touch the walls of the mouth.

Next, the patient is asked to establish free, calm breathing, and imagine how, along with the exhaled air, extraneous thoughts and tension leave him. Then the patient needs to concentrate on the sensations that arise in the nose when breathing, the feeling of coolness when inhaling and warmth when exhaling, take 10-12 inhalations and exhalations, and vividly feel these sensations of warmth and coolness.

Then you need to pay attention to how these sensations can descend along the respiratory tract to the level of the thyroid gland. If the patient has clear sensations of coolness and warmth in this area, then he should completely focus on the thyroid gland area, imagine that he is starting to breathe through this area, as if his nose, through which he usually breathes, has moved to the thyroid gland area , take 10–12 inhalations and exhalations, vividly feel the sensation of coolness when inhaling and warmth when exhaling in this area. Next, move your attention to the solar plexus area and begin to breathe through it. It is also good to feel coolness in this area when inhaling and warmth when exhaling.

The patient then places his hands on his knees, palms up, and imagines that he is breathing through his palms, also feeling coolness when inhaling and warmth when exhaling. Then breathing is carried out through the feet. After which he is asked to look through the whole body with his mind's eye and note whether any residual tension lingers somewhere. If any are detected, the patient needs to concentrate on them and imagine how breathing is carried out through this place (excluding the areas of the heart and head). Subsequently, the concentration of attention is gradually returned in the reverse order to the area of ​​the nose, where relaxation ends.

The passive neuromuscular relaxation method has several positive and negative aspects. Its advantages are: the absence of restrictions associated with possible physical disorders; the patient can engage in passive relaxation without disturbing others or attracting attention to himself; It takes less time to master the technique. The main disadvantage of using a passive form of neuromuscular relaxation is that, like other forms of mental imagery, it can promote distracting thoughts, limiting its use in patients with severe anxiety.

Greater opportunities for achieving deep stages of autogenic immersion and the implementation of self-governing influences are provided by autogenic training by I. G. Schultz and its many modifications. The creation of autogenic training dates back to 1932.

I. Schultz drew attention to the fact that during the process of immersion in a hypnotic state, all people experience a certain complex of bodily sensations. It includes a kind of heaviness throughout the body and a subsequent pleasant feeling of warmth. I. Schultz found that the feeling of heaviness is a consequence of a decrease in the tone of skeletal muscles, and heat is a consequence of the dilation of blood vessels. In addition, I. Schultz noticed that some people could independently achieve a hypnotic state by mentally repeating the formulas of a previously used hypnotic suggestion and remembering the corresponding sensations. At the same time, they also consistently developed sensations of heaviness and warmth. According to B. S. Lobzin, M. M. Reshetnikov (1986), the main merit of I. Schultz is the proof that with significant relaxation of striated and smooth muscles, a special (altered) state of consciousness arises, which allows, through self-hypnosis, to influence various functions of the body. This state can be achieved through the use of verbal self-suggestion techniques. The implementation of these findings in practical terms was the creation of an original method of autogenic training, which I. Schultz divided into two stages. Autogenic training of the first stage pursues the following main goals: learning to independently enter an autogenic state; providing a normalizing effect on autonomic and somatic functions; relieving excess psycho-emotional stress. When creating AT “higher levels,” I. Schultz set the goal of optimizing higher mental functions and interpersonal relationships. It should be noted that the process of mastering and applying autogenic training is of an active, training nature, accompanied by the involvement of the individual in the regulation of his condition, the formation of positive emotional and volitional qualities.

It is recognized that the basis for the AT method, along with some techniques of hatha yoga and raja yoga, classical hypnosis, rational psychotherapy, is the use of various techniques of self-hypnosis. The fundamental mechanism of autogenic training is the formation of stable connections between verbal formulations and the occurrence of certain states in various psychophysiological systems. Self-hypnosis formulas are subjective markers that indirectly reflect complex sets of sensory ideas: organic sensations, feelings of muscle tension, emotionally charged images, etc. At the stage of developed mastery of autogenic training, a fixed set of self-hypnosis formulas is used, which allows you to quickly evoke the necessary sensations (state) by reflex path. However, to achieve the effectiveness of such connections, a stage of long-term active learning is necessary in order to develop techniques of self-reflection, individually used systems of figurative representations and ideomotor acts.

I. Schultz suggested 7 exercises for mastering:

1. I'm completely calm.
2. My right (left) arm (leg) is heavy, both arms and legs are heavy.
3. My right (left) arm (leg) is warm, both arms and legs are warm.
4. The heart beats smoothly and powerfully.
5. Breathing is completely calm.
6. My solar plexus radiates warmth.
7. My forehead is pleasantly cool.

The first three of them are basic, the next ones are organ-specific.

Before you start autogenic training, find out if there are any contraindications. There are few of them: age up to 12–14 years, all diseases in the acute stage, the presence of acute psychoproductive symptoms, vascular hypotension with blood pressure figures below 80/40 mm Hg. Art. The last contraindication is conditional, since a psychotonic version of autogenic training has been developed, in which blood pressure not only does not decrease, but even slightly increases and stabilizes.

Autogenic training served as the basis for the creation of numerous modifications and modifications of the classical method of I. G. Schultz. From our point of view, we can distinguish two main directions of transformation, due to a number of reasons.

The first series of reasons that led to a specific transformation of autogenic training falls into two components.

Firstly, this is the time factor, that is, the time that the student needs to spend on mastering self-regulation skills. Let us recall that already the first stage of autogenic training, in its classical version, requires 3–4 months for its full development. Such a long period of development imposed serious restrictions on its use even in a clinical setting, which is associated with the limited period of stay of patients in the hospital (usually no more than two months). Taking into account the high pace of modern life, quite serious problems arose when using it in outpatient practice.

Secondly, in most cases, the results of autogenic training become obvious to students only after a sufficiently long time has passed. This implies the need for initially high motivation, the presence of certain personal qualities (high self-confidence, certain self-reflection skills, etc.).

Thus, the first direction of numerous modifications of autogenic training pursues two main goals: reducing the time required to master self-regulation techniques, and achieving positive results already in the first lessons (to strengthen motivational attitudes, self-confidence, etc.).

The second direction of autogenic training modifications is based on the desire to build self-regulation techniques taking into account a specific situation (or scope of application) and specific goals (the required type of state). According to the remark of one of the leading experts in the field of autogenic training, A. B. Alekseev (1983), “for a long time, specialists in different countries... have come to the firm conviction that various tasks that need to be solved with both healthy and sick people require their own, targeted directed options..." self-regulation.

It should be noted that the identification of two directions of transformation is of a conditional nature, intended only to emphasize the presence of various objective reasons that led to the emergence of numerous modifications of autogenic training.

From an analysis of the literature it is clear that these problems are currently being solved in several ways.
Significant saving of time necessary for mastering self-regulation skills, as well as achieving positive results already in the first lessons (and what is important is their obviousness for students) is achieved through the use, along with autosuggestion, of heterosuggestion techniques in the form of heterotraining. At the same time, a rather intensive use of heterosuggestion in the first lessons using hypnotic techniques and a gradual shift in emphasis to autosuggestion towards the end of the course of the technique is characteristic. Thus, if at the beginning the classes are more reminiscent of a hypnotherapy session, then at the final stage the student regulates his state almost independently, without outside help. Currently, there are quite a large number of self-regulation techniques using the techniques of heterosuggestion and hypnosis. These include:

• stepwise active hypnosis according to E. Kretschmer;
• modification of autogenic training by A. T. Lebedinsky and T. L. Bortnik;
• the method of I. M. Perekrestov and, close to it, the method of Ya. R. Doktorsky;
• technique of “instilled system of verbal codes”;
• method of express self-regulation by N. A. Laisha and many others.

There are indications in the literature of the high effectiveness of a combination of auto- and hetero-influences under conditions of psychosomatic stress and when conducting classes in groups with initially low self-confidence.

The need to achieve different desired states, depending on the specifics of a particular situation and the contingent of students, is solved in two ways. On the one hand, the possibility of such a different direction of influence is ensured by the inclusion of various exercises and in different sequences in the complex of self-regulation techniques. As a rule, a state of relaxation is first achieved, and through it the required state is achieved. On the other hand, the need to take into account the characteristics of the state being formed, the specifics of the type of activity and the situation in order to increase its effectiveness, naturally led to a change in the content of self-hypnosis formulas. In addition, it is important to note that experiencing states of autogenic immersion for modern methods aimed at developing self-governing influences is not an end in itself. The main thing is to achieve the required output state, as well as to obtain a delayed optimizing effect. For this purpose, special formulations of self-orders are used - the so-called “goal formulas”, which set the desired orientation for the further development of the state. Goal formulas mastered during self-regulation, as well as self-hypnosis formulas, can have different directions depending on the characteristics of the state being achieved, the specifics of the field of activity and the contingent.

Currently, there are numerous methods of self-regulation used in a wide variety of areas of activity.

Various methods of self-regulation have become widespread in medicine for the targeted treatment of neuropsychic disorders, diseases of the cardiovascular system, gastrointestinal tract, obstetrics, etc. These include:

• “directed training of organs” according to H. Kleinsorg - G. Klumbies,
• psychotonic training according to K. I. Mirovsky - A. N. Shogam,
• collective-individual method of G. S. Belyaev,
• method of Ya. R. Doctorsky;
• method of express self-regulation by N. A. Laisha (1991) and many others.

Original methods of self-regulation are widely used in sports practice. From our point of view, the most interesting technique is the psychoregulatory technique of A. V. Alekseev. Its use is aimed at regulating the general condition of the athlete, and the nature of the self-influence provided can be polar opposite - both soothing and mobilizing. It is used to eliminate such unfavorable conditions as “pre-start fever”, “pre-start apathy”, prolonged overexertion, etc.

There is extensive experience in using self-regulation techniques in various professional fields. In addition to widespread use in production, they have gained recognition in types of professional activities associated with exposure to extreme loads. This primarily includes: aviation and astronautics, special types of operator activities, and sailing crews.

Consequently, the choice of a specific set of exercises, the individual content of self-hypnosis formulas and goals, taking into account the specifics of the population, the area of ​​application, as well as the characteristics of the achieved state, allows the most effective use of self-regulation techniques in certain areas of activity.
Existing self-regulation techniques have a wide range of applications. They can be part of a system of psychoprophylaxis (protection from the destructive effects of stressors, optimization of the functional state, etc.), and also be an integral part of therapeutic and rehabilitation measures (normalization of the psycho-emotional state, improvement of the functioning of internal organs, etc.).

Thus, the main results of using self-regulation techniques are: protection from damaging stress, activation of recovery processes, increased adaptive capabilities and strengthened mobilization abilities in extreme situations. Taking into account the intensity of stress factors and the range of mental disorders characteristic of the activities of specialists working in extreme conditions, as well as their simplicity, accessibility and effectiveness, the use of self-regulation techniques is an extremely important point in the system of psychoprophylaxis, medical and psychological rehabilitation of such specialists (rescuers, liquidators , military personnel, etc.). In this regard, effective methods of mental self-regulation have been developed for professionals working in emergency situations, taking into account the characteristics of their activities, the stage of providing medical and psychological assistance and the severity of mental disorders.

To prevent mental disorders among specialists at the stages of preparation for dangerous extreme activities, a self-regulation technique has been developed “ Mobilization-2", and to provide assistance in the recovery period - a method of self-regulation " Mobilization-1". These techniques were developed by V. E. Salamatov, Yu. K. Malakhov and A. M. Gubin at the Department of Psychiatry of the Military Medical Academy; their effectiveness has been repeatedly tested in clinical and field conditions.

Features of the methods are:

1. Taking into account the specifics of stress factors of an emergency situation, the tasks facing specialists in these conditions; possibilities of using techniques at various stages of assistance.
2. Formation, along with relaxation, of a state of mobilization for activity.
3. Simplicity and ease of learning in a short time.
4. Possibility of group training in entering a state of autogenic immersion in the form of heterotraining.
5. Independent application of mastered self-regulation techniques in subsequent activities.
6. Using simple “access keys” to enter a state of autogenic immersion and mobilization.
7. Possibility of teaching techniques using audio equipment.

Mastering the techniques includes developing skills in managing attention, operating with sensory images, regulating muscle tone and breathing rhythm, as well as verbal suggestions and self-hypnosis. The use of the skills described above, which are part of the self-regulation system, helps the specialist to carry out targeted volitional programming of his state both during the exercises and for a certain specified time when performing professional activities. The simplicity of the methods allows them to be used in close proximity to the emergency area and to involve a doctor or psychologist who does not have special (psychiatric and psychotherapeutic) training.

For specialists with established borderline noso-specific mental disorders at the stage of providing specialized psychiatric care, an associative method of mental self-regulation has been developed.

Self-regulation technique “Mobilization-1” is intended to provide psychotherapeutic assistance to specialists with mental disorders associated with previous exposure to stress factors.

Direct indications for its use are mental disorders of the pre-pathological and pre-nosological level. In addition, the technique makes it possible to effectively relieve moderately severe symptoms of borderline mental disorders, primarily neurotic ones. Relative indications for its use are psychopathic reactions, affective disorders due to substance abuse (alcoholism, nicotine addiction, etc.) without a pronounced withdrawal syndrome. In addition, the technique is effective for psychosomatic diseases, primarily hypertension, coronary heart disease, diseases of the gastrointestinal tract (peptic ulcer, gastritis, cholecystitis). The self-regulation technique can be successfully used in the treatment of vegetative-vascular disorders, cervical and lumbar osteochondrosis, angiodystonic disorders.

Contraindications do not differ significantly from those for other self-regulation methods. The following are considered absolute contraindications: endogenous mental disorders in the period of exacerbation (presence of psychotic symptoms, severe behavioral disorders, etc.); mental and neurological diseases accompanied by convulsive syndromes, various disorders of consciousness (delirious manifestations, “mental equivalents” for epilepsy, etc.), pronounced intellectual-mnestic decline. It is not recommended to use the technique in drug addicts with withdrawal symptoms or severe personality deformation (“personality degradation”). Relative contraindications: psychopathy of the excitable circle in the stage of decompensation; epilepsy with rare seizures or their equivalents; endogenous psychoses with emotional-volitional defect.

The self-regulation technique “Mobilization-1” can be used to restore and optimize the mental state in the presence of individual asthenic and neurotic manifestations (high level of anxiety, poor sleep, irritability, etc.), as well as for quick (in 20–30 minutes) relieving fatigue, emotional stress, increased performance and self-confidence.

The technique consists of five parts, recorded on three audio cassettes and provided with detailed instructions. The course consists of 10 daily sessions lasting 30–35 minutes, preferably in the morning.

Part 1 is devoted to developing the skills of immersing yourself in a state of relaxation and calm, normalizing the frequency and depth of breathing, developing feelings of detachment, relaxation, warmth and heaviness in various parts of the body. Work with images that enhance the state of rest and peace is also used. Towards the end of the session, images are used that give energy. 3 lessons are allocated for mastering this stage.

Part 2 (lessons 4 and 5), part 3 (lesson 6) and part 4 (lessons 7 and 8) are devoted to further developing the skills of immersion in a state of relaxation. Additional connection of working with images is reduced to a minimum. The goal is to learn, using keywords and focusing on your breathing, to enter a special state of self-regulation. From the 7th lesson, training in mobilization exercises begins.

Part 5 is devoted to learning how to quickly enter into an already well-known special state of self-regulation with the help of a few key words, restore your strength and relieve emotional stress, which will allow you to maintain calm and peace of mind in critical situations and mobilize your strength to the maximum to solve any problems. life problems. The main key phrases of the relaxation stage of classes: “I freely control my state”, “my hands are relaxed and heavy”, “I am immersed in warmth and peace”, “warmth and peace...”. Basic therapeutic key phrases: “I have regained my strength”, “I am well rested”, “I am absolutely calm”, “I am calm and collected, full of strength and energy”, “I am confident in myself, I will solve my problems”, “I I will achieve my goal." The last 2 lessons are allocated to this stage.

The method of mental self-regulation “Mobilization-2” is intended for preparation for professional activity and prevention of mental disorders associated with being in extreme conditions.

The most important result of using the technique is the reduction of emotional tension, pronounced stress reactions and, as a result, the prevention of their undesirable consequences. In addition, the use of the “Mobilization-2” self-regulation technique leads to the mobilization of psychosomatic interaction processes in the body, reducing muscle tension, anxiety, painful anticipation, fear, dysregulation in the activity of internal organs and optimizing mental and somatic functions. The technique helps improve mood, develop self-confidence and success in completing a professional task, increases resistance to the effects of adverse factors of various nature (physical, chemical, psycho-emotional), reduces the feeling of tiredness and fatigue, normalizes sleep, optimizes mental and physical performance and reduces the degree of " energy consumption" when performing assigned tasks.

Due to the fact that the “Mobilization-2” self-regulation technique is used in practically healthy individuals who are at the stage of preparation for professional activity, there are practically no contraindications to its use.

For patients with established borderline noso-specific mental disorders, at the stage of providing specialized psychiatric care, it is necessary to include an associative method of mental self-regulation in the complex of treatment measures. It can be carried out by doctors with psychotherapeutic training and practical experience.

The technique is associated with the use of heterosuggestion, some techniques of Ericksonian hypnosis and neurolinguistic programming, which makes it possible to increase its effectiveness; takes into account the individual characteristics of the patient, uses keywords, or “access keys,” to his representative systems. At the same time, the psychotherapist focuses on the person’s positive experience and resources, ensuring the proper direction of changes.

Based on the above, the associative technique of self-regulation using elements of Ericksonian hypnosis and NLP allows you to solve the following problems:

1. Expanding the coverage of the student population is carried out on the basis of a modification of M. Erickson’s seven-step model, adapted for collective use.
2. The creation of highly differentiated and optimal “access keys” for each student is ensured by formulating them by the patient himself in a state of self-regulation under the guidance of a doctor.
3. The ability to solve some of the patient’s private problems with the help of fairly simple psychotechniques used in NLP, against the background of an achieved trance state.

The technique was tested in the psychiatry clinic of the Military Medical Academy, and its high efficiency was shown. It is possible to use the technique both as a psychotherapeutic method (for the purpose of treating mental disorders) and as a psychocorrectional method (for the purpose of correcting various prepathological mental states in practically healthy people). The advantages of the technique include: the use of modern techniques of non-directive hypnosis; the ability to quickly learn self-regulation techniques in order to achieve a state of relaxation and mobilization; taking into account the individual characteristics of the patient; the possibility of psychotherapeutic work with a wide range of specific psychological and psychosomatic problems (in a group and individually) based on modification of the neurolinguistic programming technique “new behavior generator”.

The method of associative mental self-regulation (APSR) should be carried out in a group of 10–12 people. The cycle consists of 10 daily sessions in the form of heterotraining under the guidance of a doctor, lasting about an hour.

During the introductory lesson it is necessary to solve the following tasks:

1. To develop in studying patients confidence in their abilities and the availability of internal resources necessary for self-healing processes. Specific examples demonstrate that each person has internal reserves, mechanisms of self-regulation and sanogenesis (for example, natural, without treatment, wound healing, natural sleep, etc.).
2. To familiarize patients with the concept of mental self-regulation, which is defined through the ability to enter a “special state”, characterized by increased controllability of one’s psycho-emotional and physical state. The main signs of this state are described - reduction of internal dialogue, muscle relaxation, a pleasant feeling of rest and peace. It is emphasized that in this state our “I” only observes the changes taking place, and we should not try to analyze the changes taking place, much less interfere with them. You just need to trust the wisdom of your body, the self-regulation processes occurring in it.
3. Create motivation (an active attitude) to master the methodology and make positive changes. Explain the accessibility and benefits of mastering this technique in order to achieve a state of relaxation in a short time, the opportunity to fully relax, restore strength, and solve your problems independently. Relevant examples are given. The need to follow instructions during classes and independent work in the future is emphasized.
4. Answer students' questions.

Each subsequent lesson consists of three parts: introductory, main and final. In the introductory part, the objectives of the lesson are stated in an accessible form, participants are instructed and questions are answered, in the main part - training in accordance with the purpose of the lesson, in the third, final part - a survey in order to obtain feedback, explain emerging phenomena, and answers to questions are given. The duration of the introductory part is 10 minutes, the main part is 35 minutes, the final part is 15 minutes.

The second – fourth lessons are devoted to learning to enter a special state of self-regulation. The introductory section briefly reiterates the main ideas of the introductory lesson. The need for “active cooperation” is emphasized, expressed in the focus of attention during the main part on the words of the presenter, music and emerging sensations. It is explained that in this state various mental phenomena can arise (bodily sensations, visual images, sounds, individual involuntary movements, etc.) necessary for “positive, useful, desired changes” (an “undefined constructive attitude” will be created aimed at anticipation of these beneficial changes and activation of subconscious processes that contribute to them).

The main part is aimed at teaching how to enter a state of self-regulation according to M. Erickson’s modified seven-step model of trance induction. Sequence of steps: during instruction, trainees are asked to take a comfortable “open” pose, approximately the same for everyone; concentrate attention on any object, paying special attention to breathing; organize speech in such a way as to separate the subconscious and consciousness of the students; inform students about the signs of trance observed in them; give the attitude of “doing nothing”; use trance to achieve a goal; exit the trance.

The fifth to seventh lessons are aimed at forming individual “access keys” and teaching how to independently enter a trance state with their help.

In the introductory part of these classes, it is explained in more detail that in order to independently enter a “special state of self-regulation” it is enough to master “individual access keys”. With their help, you can optimally quickly enter a state of self-regulation for the required time and depth. It is stated that the “access keys” are “personal”, i.e., different from each other and specific to each patient. “Keys” can serve as any mental phenomena that are strongly associated with a state of relaxation (that is, a state of rest and peace, restoration of strength and energy). These can be visual images (calming pictures of nature, some symbols, abstract figures), bodily sensations (warmth or heaviness in the whole body or in some of its individual areas, fixation on breathing), auditory images (a pleasant melody, the sound of the sea ), some words, etc. It is proposed to remember and re-experience for a few minutes any positive state of rest and peace (for example, a state of relaxation achieved in previous classes), not associated with the use of any substances (alcohol, tranquilizers etc.). Then the characteristics of the experienced state among the participants of the lesson are briefly discussed. The presence of different leading representative systems in different people is emphasized. It is explained that in order to find the “access keys” it is necessary, firstly, to enter, under the guidance of a leader, into an already well-known state of self-regulation; secondly, remaining in this state of relaxation, allow yourself to choose the most appropriate “access keys”. By “most suitable” we mean the most persistent, constant, spontaneously arising mental phenomena in this state, directly associated with it in consciousness.

The main part of the classes is aimed at isolating from the emerging sensations that key image, feeling, smell or sensation that is most associated with the experienced state of self-regulation.

The eighth – tenth lessons are devoted to consolidating the skills of independently entering a state of self-regulation and learning how to correctly formulate the desired goal to achieve the desired results.

The introductory part indicates that, starting with this lesson, patients will learn to independently enter a state of self-regulation. The facilitator's assistance will decrease with each lesson.

A step-by-step diagram of how to independently enter a state of self-regulation is provided:
First step. Take the most comfortable position in which the body will be most relaxed for a sufficiently long time.

Second step. Concentrate on your breathing, mainly on exhalation.

Third step. Continuing to observe your breathing, first “feel” the whole body; then sequentially, from top to bottom, starting from the head and ending with the legs, and finally, again feel the whole body.

Fourth step. Reproduce the “access keys”: first related to the first signal system (images, sensations, sounds), then to the second (words). The words should be pronounced silently or very quietly, as if in a silent whisper, smoothly and slowly “exhaling” these words.

Fifth step. Holding the first “access keys” in your consciousness, repeat the second until the desired depth of state is achieved.

Sixth step. Remain in a state of self-regulation for a pre-planned or indefinite period. In this case, images, sensations, sounds can begin to spontaneously be replaced by others. This process should not be interfered with by continuing to remain in the “observer” position.

Seventh step. Exit. It is carried out either spontaneously or by concentrating on breathing, mainly on inhalation and the sensations that arise. Starting from the eighth lesson, the patient is also asked to create “mobilization” keys.

The final part of the classes is aimed at receiving feedback from the presenter. At the same time, attention is focused on positive experiences that indicate mastery of the technique. It is emphasized that during independent studies, the state of self-regulation will occur faster and deeper each time.

The 9th and 10th lessons are devoted to teaching methods of targeted self-influence in a state of self-regulation. We emphasize that the 10th lesson is final and is carried out completely independently under the supervision of the presenter.

In the introductory part, the goal of the lesson is formulated - to learn independent, purposeful self-influence in a state of self-regulation to solve individual problems at the physical and (or) psychological level. For this purpose, students are asked to form a specific and realistic desired “I-image”.

To do this, the patient is asked to choose a problem that he would like to solve and formulate for himself in positive, positive terms the desired goal. Then “translate” the compiled goal into the language of images, feelings, and sensations. In other words, the patient constructs a self-satisfying image for which his undesirable behavior (state) is not a problem, since this “Self-image” has more acceptable options for behavior in a problem situation or is in a more comfortable state.

Then it is proposed to present the desired “I-image” in a dissociated form, that is, “see yourself from the outside” and concentrate on the changes that have occurred, after which you can improve this image.

When the image is completely ready, you need to once again holistically and completely view and listen to this “picture”, “film” from beginning to end.
After receiving a new behavior that satisfies the patient or another, more positive state, the learner is associated with this new subjective experience.

The presenter explains that after completely “playing out” the constructed “I-image” in an associated form, you can “leave it,” “release it,” and allow the consciousness to enter a state of peace and relaxation, well known from past classes. In a state of self-regulation, this desired “I-image” “launches” self-regulation processes aimed at its real embodiment. After the “launch”, active intervention of consciousness can be not only unnecessary, but also harmful (by analogy with an attempt to enter other commands into a computer while a specific program is running).

The final part is aimed at surveying trainees to obtain feedback. Attention is focused on positive experiences that indicate mastery of the technique. It is emphasized that in the course of subsequent independent studies, the state of self-regulation will occur faster and deeper.

To summarize, it should be emphasized that training in methods of mental self-regulation as isolated types of psychotherapy can be used, perhaps, only as a method of prevention. For the treatment and rehabilitation of patients, these methods, as a rule, are included in complex programs or transformed into specific types of causal psychotherapy.