TKM exercises for stress relief training. Quick relief of emotional stress, anxiety and tension

Introduction. Relevance of the chosen topic.

The profession of a teacher requires a lot of endurance and self-control. From numerous intensive contacts with other people, the teacher experiences great neuropsychic stress, which manifests itself in emotional exhaustion. The teacher is in a situation of extreme emotional stress, which leads to a progressive deterioration in health. According to the Research Institute of Occupational Medicine, 60% of teachers are prone to neuroses. I believe that modern educators educational institutions need psychological support, training in withdrawal techniques emotional stress. This is a priority line in the work of a school psychologist.

Main part.

Purpose of the training: removal of emotional stress to strengthen the psychological health of the teacher.

Tasks:

to acquaint the participants of the training with some methods of psychological self-regulation;
create favorable conditions for productive work on oneself;
improve the development of personal qualities, stabilizing inner spiritual harmony.

Organization of the training: a group of teachers from 12 to 15 people .

Form of training- a circle, it is possible to move freely around the office, to take a comfortable position of the body during relaxation.

Duration- 90 minutes.

Training leader: teacher-psychologist Vorobyova V.L.

Course of the training

Music sounds. Participants of the training enter the office, choose a colored strip of paper to determine their mood and well-being. They sit in a circle.

1.1. The principle of insufficiency occupies a large place in our life. We do not have enough time for meetings, affection and attention to each other. We are always running, in a hurry, not noticing each other. Let's not stop this run for a moment and talk to each other.

- Perhaps in recent times Are you worried about something?

Or do you feel tired?

- Or even minor events throw you off balance?

If you answered “yes”, then today you should talk about the fact that nature has endowed a person with the ability to self-regulate, that is, no one else, but only you yourself can control your emotional state.

1.2. To start fruitful work, let's see what mood and well-being prevails in you. The psychologist comments on the meaning of the chosen color. Cards "Color Meaning"(Attachment 1)

1.3. An exercise "Business card"

Members of the group write a word-definition on the first letter of their big name, which reflects their character, temperament and lifestyle. Business cards are attached to the chest for the next exercise.

1.4. An exercise "Molecule"

All participants move freely around the room. The psychologist calls it: "A diatomic molecule." Teachers form pairs and say:

- I'm generous!

- Yes, you are generous, but also beautiful!

Similarly, the psychologist asks to make three-atom, four-atom and five-atom "molecules", and teachers try to form groups and communicate with their colleagues.

- Now hold hands, stand in a circle and say in unison:

“It’s great that we are all here today!”

1.5. "The teacher combines the intellect of a scientist, the talent of an actor, the conviction of a politician, the endurance of a scout, the prudence of a sapper, the flexibility of a diplomat."

The work of a teacher is everyday work not only with students at school, but also regular work on oneself.

1.6. Psychologist calls theme and goals psychological training.

2. Removal of emotional stress.

Every person strives for success and well-being. He wants to be loved and respected. But look around, how many people are dissatisfied with the life around them. It was as if a load of problems hung over them that they were unable to cope with. And as a result, there is anxiety, fear, a sense of insecurity, emotional stress.

The ability to control oneself has been a dream of man since ancient times. This is the ability to relax or restrain, relieve physical and emotional stress.

2.1. Autotraining and aromatherapy.

The impact of smell on the mental and physical state of a person is combined in aromatherapy with the healing properties of essential oils.

Essential oil "Orange" stabilizes mood, eliminates depression, sadness, anxiety. Helps increase optimism. Opens the heart to kindness and joy.

Slow music is playing. The group members take a relaxed “coachman” pose, close their eyes and listen to the words AT (Appendix 2).

2.2. We rested, we are in a great mood. We want our peace of mind kept as long as possible.

We will compose "The Tale of the City" in which there are no conflicts, where all people are happy and loved. And the story starts like this : A wonderful family lived in one beautiful city ...

Each teacher in turn, passing a soft toy, names one sentence for composing a fairy tale.

We all want to live in such a city. When we are happy, we feel healthy and complete. But this does not happen!

Probably, each of you got into stressful situations.

Stress - it is the reaction of our body to external physical and emotional irritation. People handle stress differently. Alone- quickly overcome the "anxiety phase" and immediately "pull themselves together." These are calm, balanced people who are not inclined to make quick, rash decisions. Other- give up quickly. These people are impatient, unrestrained, their movements are quick and abrupt.

2.3. Hidden stress test(Annex 3) . All training participants are given prepared test forms. There are many tips and psychological techniques for relieving emotional stress.

2.4. An exercise "Basket of Soviets".

Each teacher takes turns taking cards and reading aloud the suggested tips (Appendix 4) .

If you find yourself in a stressful situation, then the most important thing is calmness, even if only externally. By maintaining your composure, you can prove to yourself that you strong man. And most importantly, you will keep your health.

According to the World Health Organization, 90% of all human diseases are related to stress.

An exercise "Name the emotion." Participants stand in a circle, throw the ball to each other, calling positive emotions, then negative. They are convinced that there are much more negative emotions and draw the appropriate conclusion.

How nice to see you in a good mood. Success at work improves mood, but the teacher needs to constantly regulate his mood.

2.5. How to help relieve stress laugh, and tears.

American psychologist Don Powell advises "Every day to find a reason to laugh at least a little."

The healing power of laughter is known to everyone: laughter improves blood circulation, digestion, helps the brain release endorphins - natural substances that relieve pain. Remember, he who laughs lives long!

Most people admit that after crying they feel better. Scientists believe that tears cleanse the body of harmful stress products. Don't be afraid to cry!

2.6. Bioenergetic healing.

Recently, many have begun to listen to biorhythms, to the type of weather, to horoscopes for every day. The energy of the cosmos is pure and the same, but it is distributed among people in different ways, according to the level of their spirituality.

Around each person there is an invisible aura that represents his spiritual territory. Intrusion into this territory causes us unpleasant feelings (annoyance, discomfort, resentment, heartache).

It is known that many diseases arise from energy imbalance. When energy is abundant in one part of the body, it is lacking in another. For example, if there is an excess of energy in the endocrine glands, then hormonal metabolism is disturbed.

2.7. An exercise "Art Therapy".

Space music sounds.

Those who wish come to the table, where paints, brushes, gouache, drawing paper, jars of water are prepared. They begin to draw, expressing their feelings from the music in the drawing (Appendix 5).

The rest of the trainees close their eyes. The psychologist gives the installation: “Imagine yourself the center of the Universe. Focus only on yourself. Feel that you are unique and unrepeatable. Time 2-3 minutes.

Open your eyes. Tell me about your feelings.

2.8. In all methods of relieving emotional stress, special attention should be paid to your breathing.

Ancient Chinese medicine says that all diseases are due to improper breathing. Usually our breathing is shallow. Approximately 1/3 of the volume of the lungs is filled with clean air. It is necessary for each person to master the complex of "Respiratory gymnastics".

An exercise "Full Breath"(Appendix 6).

Better Exercise perform in comfortable clothes, in a well-ventilated room, you need to breathe slowly with pleasure, concentrating your attention on breathing.

Advice: Start your day with breathing exercises!

The blood and brain are enriched with oxygen, freeing the body from excess stress.

The profession of a teacher requires skillful possession of one's voice.

Crying is a natural, natural and widespread way to relieve nervous tension.

But the teacher can and should direct the energy of the cry in a positive direction.

Exercise "Meditation" to manage their emotional state (Appendix 7).

Final part.

1. American psychologist D. Carnegie offers Formula for Today.

Sounds like a tape recording. The psychologist shows cards with these words. The participants of the training whisper the words (Appendix 8).

2. Feedback.

The most useful thing for me was...

- I like it…

I would like to change...

3.Thank you all for your work!

Wish:

In a difficult life situation, prefer to act actively rather than worry. Be positive and kind to everything around you: to people, to nature, to the world.

Literature:

Vasiliev V.N. Health and stress. Moscow, 1991
View V.D. Good mood is easy! SPb., 2001
Gracheva L.V. Inner Freedom Training. SPb., 2005
Zaitsev G.K. Your health. Relaxation of the psyche. SPb., 2000
Nikiforov G.S. Psychology of health. SPb., 2003
Samoukina N.V. Games that are played ... Dubna, 1996
Selevko G.K. Assert yourself. Moscow, 2006
Smirnov N.K. Health-saving educational technologies and health psychology at school. Moscow, 2005
Fedorenko L.G. Psychological health in the school setting. SPb., 2003
Cherepanova E.N. Psychological stress. Moscow, 1996

Training to relieve emotional tension (for teachers)

Emotional stress is a psychophysiological state of the body, characterized by an adequate severity of emotional reactions. This state allows you to fulfill your goals and objectives in the best possible way. Long-term emotional stress causes stress and a state of chronic fatigue.

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

Introduction, setting the rules for the group

- I glad to see you all. Our training is aimed at relieving emotional stress. Second half school year, everyone is tired of various performances, competitions, open classes, frosts, winds, lack of sunny days, etc. Before we get started, I suggest choosing some rules: confidentiality (the non-disclosure rule); do not interrupt the one who is speaking; "stop" rule (i.e. "I'm not playing this game!"); lack of mobile communication. Does everyone agree with the rules or should we add others?

2. Warm up

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

Target : abstraction from real - social roles.

Exercise progress:

Participants come up with names according to which they will be referred to throughout the training.

Tasks: stand up those who love ice cream, sweets, pickles, who have pets, the name has the letter A, E, H, R.

2). Exercise "Mystery of the name"

Issues for discussion:

How is your mood?

Was it easy for you to complete these tasks?

Main part

Exercise "Triangle, square .."

Target : to set up participants for the active completion of tasks, the development of abilities for group creativity.

Everyone stands in a circle and holds hands. Then everyone closes their eyes. The host asks: In complete silence, without words, build me a triangle ... a square ... a rhombus, etc.

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

Target : training of figurative expressive communication skills.

Instruction : All participants stand in a circle (with their backs in a circle). “Let one of you think of any object that we will non-verbally (without words) pass around in a circle. The object should be one that can actually be passed to each other.” The trainer waits until the idea of the object arises, asks the participant who conceived the object not to name it out loud and gives him time to prepare for the transfer (1 - 2 minutes). If no one agrees, we make a choice with the help of a bell (we pass any object while the bell is ringing, on whom the sound has stopped, he makes up an object).

Exercise progress : “So, now the first participant will pass his item to the neighbor on the left. At the same time, he, and then all of us, will use only non-verbal means, and the one to whom the object is transferred must understand what object he received. The recipient, in turn, passes it on to his neighbor on the left, and so on. Everyone, having passed the object, can turn his face into a circle. Let's start".

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

Issues for discussion:

Were there any difficulties in completing the task?

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

Plasticine therapy

– it is a soft and deep method of working with your personality. The technique can be used to prevent and overcome the "burnout syndrome"

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

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

Instructions:

Shape your emotional state.

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

Transform it (very roughly) into whatever you want.

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

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

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

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

Issues for discussion:

Was the exercise easy to do?

What difficulties did you encounter in completing the assignment?

Were there any disagreements during the work?

four). "Zhmurki"

Target: Relieve stress, increase emotional tonesa; initiation of tactile contacts.

Material: handkerchief.

Quest progress:

The blindfolded contestant must catchanother participant. Difficulty: Catch in a circle, everyone else forms a circle.

Relaxation

Leading: We have worked hard, and now you will learnrelaxation techniques , which can be used in any difficult life situations:

1) stress relief exercise

Take a very deep breath, the deepest (at the expense of 1-4), hold your breath for 10-15 seconds. Now exhale all the air from the lungs (on a count of 1-6) and with the exhalation relax, relieve tension, return to normal breathing.

Inhalation should be combined with muscle tension, exhalation with relaxation.

Afterdeep breathsandslow exhalationsa person always gets better.

2) Exercise "Lemon" (to relax the muscles of the hands )

Put your hands down and imagine that in right hand there is a lemon from which you need to squeeze the juice. Slowly clench your right hand as tightly as possible into a fist. Feel how tense your right hand is. Then throw a “lemon” and relax your hand: I will take a lemon in my palm. I feel that it is round. I squeeze it slightly - I squeeze the lemon juice. Everything is in order, the juice is ready. .

3)Exercise to relieve excitation

1. Connect the palms in front of you and press with one hand on the other.

2. Clasp the hands with your fingers, one palm pointing down, the other up. Then, forcefully pull your arms in opposite directions.

3. Grasp the seat of the chair with your hands, and pull it strongly towards you, keep your back straight.

4. Interlock your fingers behind your head and press your palms on the back of your head without changing the position of your head.

4) Exercise "Fingers"

Participants sit comfortably in chairs or chairs, forming a circle. The fingers of the hands placed on the knees should be interlaced, leaving the thumbs free. On the command “Start,” slowly rotate the thumbs around each other at a constant speed and in the same direction, making sure that they do not touch each other. Focus on this movement. At the command "Stop" stop the exercise. Duration 5-15 minutes. Some participants experience unusual sensations: enlargement or alienation of the fingers, an apparent change in the direction of their movement. Someone will feel intense irritation or anxiety. These difficulties are connected with the singularity of the object of concentration.

Issues for discussion:

1. Was it easy to do the exercises?

2. What difficulties did you encounter in completing the assignment?

5). Air balloons

Target : demonstrate and teach how to normalize emotional sphere, removing negative emotions, activating positive experiences.

Exercise progress : participants sit comfortably, the lights are turned off, the musical accompaniment is turned on and a certain text is read out. Close your eyes and relax. Remember your childhood, each of you had favorite places. Come there, to your cherished place, lie down on the ground, feel the warmth and softness of the grass.. Mentally open your eyes. You see 12 coming down to you balloons with colorful ribbons. Feel how the ribbons easily wrap around you and lift you up.

You feel light and happy. You feel like you are overwhelmed with childish delight. You soar above the ground, look how beautiful and different it is, and when you want to return, ask the balls to lower you to the ground. On the count of 10, return to where you are physically.

Issues for discussion:

1. Was it easy to complete the task?

2. How do you feel?

Completion

Our training is coming to an end and for the acquisition Have a good mood I suggest:

one). "Cheerfulness"

"Sit down freely. Stretch your arms forward and prepare 2 fingers: thumb and index. Grasp them at the very tips of the ears - one from above, the other from below the ear. Massage your ears, saying: “Ears, ears hear everything!” - 10 times in one direction and 10 in the other. Now lower your arms, shake your palms. cook forefinger, stretch out your hand and place it between the eyebrows above the nose. Massage this point as many times with the words: “Wake up, third eye!” Shake your palms. Gather your fingers in a handful, find a hole at the bottom of your neck, put your hand there and say: “I breathe, breathe, breathe!” - Massage the hole 10 times in one direction and 10 times in the other. Well done! We see, we hear, we feel!

I would like to hear your wishes and suggestions regarding the training.

Thank you all and goodbye to everyoneBracelet from negative thoughts (elastic).

Does it happen that you catch yourself on a frightening thought “What if…? What if…"? Oppressive thoughts are harbingers of an impending emotional storm.

Negative thoughts need to get rid of in order to prevent stress. We will develop positive reflexes. Build yourself a rubber bracelet. Put the bracelet on your wrist and, as soon as an anxious thought begins to pulsate in your head, pull the elastic band harder and, letting go, say: “Don’t be like this!”

The unpleasant sensations that you will experience will eventually completely relieve you of negative thoughts. Do not remove the bracelet immediately, let it remind you of your victory over your own fears.

Our life is full stressful conditions, the cause of which can be anything: from the simplest misunderstanding, life's troubles to serious tragedies and psycho-traumatic events and situations. In this article, we will look at some exercises, trainings, ways and methods for quickly relieving anxiety, emotional stress and tension, including meditation from yoga.

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

Exercises to relieve psychological trauma and stress

How to relieve stress?

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

Trainings, ways and games to relieve tension and stress

Method one

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

Method two

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

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

Method three

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

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

If a child is stressed, what should I do?

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

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

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

There are so many different methods of meditation, and not only in yoga, but also in practical activities. modern psychologists. Meditation and other calming and relaxation techniques for relieving emotional stress are widely used in training work by foreign and domestic psychologists working in schools, government agencies, organizations and enterprises.

Many people in stressful situations run to the pharmacy to buy "something for nerves." But you should not immediately resort to medicinal pharmacological agents and drugs, moreover, without a doctor's prescription. If you learn to control your emotional state through relaxation and other techniques, you can easily overcome stress and be independent of anyone.

Meditation is a great way to relax.

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

An example of a simple meditation

To calm down and achieve deep relaxation (relaxation), sit on a chair or, if possible, in the lotus position, . Immerse yourself in a state of complete rest. Breathe slowly and deeply. You can count breaths for several minutes, repeat a mantra (for example, om namo bhagavate), use the material of an article dedicated to that, or at home.

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

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

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

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

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

Course of the training

The profession of an educator requires a lot of endurance and self-control. From numerous intense contacts with other people teacher undergoes great neuropsychic stress, which manifests itself in emotional exhaustion. teacher is in an emergency situation emotional tension leading to progressive deterioration in health. I think that teachers modern educational institutions need psychological support, training in techniques relieve emotional stress. That is what we will be doing today.

Imagine that you are standing in front of a door leading to the unknown. Are you tired, irritated, your muscles tense and from that your life seems hopeless to you, all situations are dead ends. All. Another moment - and ... And you stretch out your hand and open the door. What's this? In front of you is a shimmering starry carpet. You carefully take a step, and a multi-colored downpour falls on you. above: thousands of star-droplets touch your face, flow down to your hands and further down your body to your feet. You go forward along the sensory path to a high column, inside which live bubbles bubble up and shimmer with all the colors of the rainbow. And in this whirlwind, colorful fish dart - up, down, up, down ...

You breathe easily and freely, because the air in this magical room filled with soft light is comfortably humid.

You sink into a beaded ottoman chair and feel it take the shape of your body. Quiet, calm music fills you, and from somewhere above you hear the silver chime of bells. You close your eyes. You well. Worries and fears go away voltage replaced by complete rest. You are relaxed.

Greetings "Let's say hello".

Hello those who have a birthday this month.

Hello, those who had a hearty breakfast in the morning.

Hello, those who are happy with the salary increase.

Hello those who yearn for the sea and sand.

Hello those who are ready to work in our group.

- My name is Maria, and today I will spend for you stress relief training.

Main part.

Music sounds. Members training come to the office, choose a colored strip of paper to determine their mood and well-being. They sit in a circle.

The principle of insufficiency occupies a large place in our life. We do not have enough time for meetings, affection and attention to each other. We are always running, in a hurry, not noticing each other. Let's not stop this run for a moment and talk to each other.

To start fruitful work, let's see what mood and well-being prevails in you.

The psychologist comments on the meaning of the chosen color. Cards "Color Meaning".

Cards "Color Meaning".

Blue color - calmness, contentment, the ability to empathize, trust, devotion.

Violet - anxiety, fear, grief.

Green - confidence, perseverance, stubbornness, the need for self-affirmation.

Red - aggressiveness, excitement, the desire for success, the desire to dominate and act, achieving success.

Brown is the color of peace and stability, the need for home comfort.

Yellow - activity, cheerfulness, desire for communication, expectation of happiness.

Gray - anxiety and a negative state.

Black - security, secrecy, desire "go into your inner world» .

Autotraining.

Removal of emotional stress.

The ability to control oneself has been a dream of man since ancient times. This is the ability to relax or hold back, relieve physical and emotional stress.

Slow music is playing. Group members take a relaxed posture "coachman" close your eyes and listen to the words.

Sit comfortably. Close your eyes. Take a deep breath, hold your breath... Exhale. Breathe calmly. With each breath, your body relaxes. You enjoy being at rest.

Imagine that you are sitting on the beach. The sand around you is completely dry and soft. Look around and you will find that you are all alone on the seashore...

The sun is going down. You feel the warmth of the evening sun...

Take a deep breath of air and feel the salty smell of the sea. The sea air is fresh and slightly humid. You feel completely at ease.

Let the waves wash away and carry away your worries and all that you strains.

I gradually move away from my experiences. I am completely calm.

Gradually the image of the sea disappears. The image of the sea has disappeared.

3-2-1 Open your eyes. Stretch. You are cheerful and full of energy.

We rested, we are in a great mood. We want our peace of mind to last as long as possible.

The profession of a teacher requires skillful possession of one's voice.

Crying is a natural, natural and widespread way relieve nervous tension.

But the teacher can and should use the energy of a cry steer in a positive direction.

Before starting sound gymnastics, the presenter talks about the rules

applications: The following features are characteristic of sound gymnastics breathing: inhale through the nose (1-2 s) pause, active exhalation through the mouth (2-4 s, pause.

Inhalation is smooth, silent, even, deep. Exhale twice as much as inhale.

Sound exercises should be performed slowly, calmly, without voltage, each sound must be pronounced in a strictly defined way, only then sound gymnastics gives a therapeutic result.

calm, relaxed state, sitting, with a straight back.

First, take a deep breath in through your nose, and as you exhale, loudly and energetically pronounce

We hum the following sounds for 30 seconds:

A - has a beneficial effect on the entire body;

E - affects the thyroid gland;

And - affects the brain, eyes, nose, ears;

O - affects the heart, lungs;

U - affects the organs located in the abdomen;

I - affects the work of the whole organism;

M - affects the work of the whole organism;

X - helps cleanse the body;

HA - helps to improve mood.

Withdrawal Both laughter and tears help with stress.

American psychologist Don Powell advises "Find a reason to laugh every day". The healing power of laughter is known everyone: laughter improves blood circulation, digestion, laughter helps the brain release endorphins - natural substances that relieve pain. Remember, he who laughs lives long!

Most people admit that after crying, they feel better. Scientists believe that tears cleanse the body of harmful stress products. Do not be afraid

Reflection exercise "Gift"

Our training comes to an end, and I suggest you give each other a gift so that the interaction in it becomes even more effective, and the relations in it become more united? Let's say what each of us gives to the group. I, for example I give you optimism and mutual trust.” Further, each of the participants expresses what he would like to give to the group. "Let's reward ourselves for a successful swim with applause!"

Final part: "Our training came to an end. I want to ask you, what new did you learn today? What did you find useful for yourself and for the group?

Well, all the gifts have been presented, the exercises have been completed, the words have been spoken. All of you were active and worked well as a team. Do not forget that you are a single whole, each of you is an important and necessary, unique part of this whole! Together you are strong! Thank you all for participating!”