Syndrome emotional burnout is a process of gradual loss of emotional, cognitive and physical energy, manifested in symptoms of emotional, mental exhaustion, physical fatigue, personal withdrawal and decreased job satisfaction.
It is seen as the result of constant stress in the workplace.
High rhythm, plans, reporting, overwork, conflicts between employees, management pressure, unfair assessment of the contribution, etc., all this leads to chronic stress among the staff, and as a result, loss of labor productivity, reduced involvement, conflicts between employees.
Many employees note the presence of mental conditions that destabilize their professional activities (anxiety, despondency, depression, apathy, disappointment, chronic fatigue).
Real practice shows that today the fact of loss of interest in work duties within 1-2 years is quite clearly traced.
All this causes an urgent need to work with staff to prevent emotional burnout.
Training program
The training is held for two to three hours with a group size of 10-15 people.
The group is selected from employees who show symptoms of stress or burnout, either by HR managers or on the recommendation of the head of the unit.
The form of the training is a circle, it is possible to move freely around the hall when performing the exercise in subgroups.
Premises, equipment and materials:
— auditorium for 15 people with space for action, equipped with a PC, projector, speakers;
– chairs according to the number of training participants;
- desks, according to the number of subgroups of participants (2-3 pieces);
- pens, felt-tip pens;
- A5 paper cards;
- camera.
Training goals:
1. Prevention of psychological health of employees.
2. Familiarize employees with techniques to deal with stress and procrastination.
3. Collecting information for holding corporate events, improving the microclimate of the company, creating conditions for a favorable working environment.
Training objectives:
1. Reducing the level of emotional burnout of employees.
2. Planning through "brainstorming" of measures to prevent burnout.
3. Increasing the level of team cohesion.
The training consists of three parts.
The first (introductory) is aimed at getting to know each other, creating an atmosphere of trust, goodwill and acceptance by the training participants of each other.
The second (main) is aimed at finding opportunities, individual motivators and activities in the work of the team to reduce emotional stress, create a comfortable working environment.
The third (final) - to get acquainted with the methods of rapid stress relief, emotional and physical stress, breathing and sound gymnastics.
Training "prevention of emotional burnout"
Order a free consultation on organizing and conducting trainings on team building, communications, management, sales, etc.
During the entire training, it is desirable that quiet relaxing music be played in the hall.
1. Beginning of the training. Greeting, rules, identifying expectations and adjusting.
Leader greeting.“I am glad that we met, today we will try to relax a little, relax, play and, most importantly, do something to prevent emotional burnout.”
During the introductory speech, the facilitator speaks about the goals of the training, briefly reveals the main concepts used during the training, discusses with the participants the principles and mode of operation of the training group.
1. Establish group rules.
The facilitator explains that each participant must have rules for full and effective work.
Rules for discussion:
confidential communication
communication based on the "here and now" principle
honesty in communication
confidentiality
definition strengths personalities
the inadmissibility of direct assessments of a person;
imposing sanctions for violating the basic rules.
2. Expectations and fears.
Target: Identification of the expectations of the participants of the training. Request correction.
When going to today's training, you may have wondered: “What kind of event will it be?”, “How will everything go?”, “Will it help me?”
You have your own expectations, perhaps fears. It will be logical if we now say these EXPECTATIONS and FEARS. Try to briefly formulate your personal expectations and concerns, and we will write them down so that later we can announce what we can do today, what you need to be especially attentive to.
Think again, what are you willing to invest in training?
Participants in a circle say their expectations from the training and their contribution.
Request correction.
Much will also depend on the overall activity. At the end of the training, you and I will have the opportunity to analyze your expectations.
3. Description of the problem.
To begin with, it is necessary to define what "Burnout Syndrome" is.
Emotional burnout- this is a psychological defense mechanism developed by a person in the form of a complete or partial exclusion of emotions (lowering their energy) in response to selected psycho-traumatic effects.
The list of main and optional features of this syndrome:
1) exhaustion, fatigue;
2) psychosomatic complications;
3) insomnia;
4) negative attitudes towards customers;
5) negative attitudes towards their work;
6) neglect of the performance of their duties;
7) increase in the use of psychostimulants (tobacco, coffee, alcohol, drugs);
8) decreased appetite or overeating;
9) negative self-esteem;
10) increased aggressiveness (irritability, anger, tension);
11) increased passivity (cynicism, pessimism, a sense of hopelessness, apathy);
12) feeling of guilt.
Procrastination is another employee trouble.
Sometimes there's nothing wrong with putting things off until later.
But if you do this with many important things, putting them off day after day, or replacing the necessary activities with easy household chores or entertainment, then you will procrastinate.
Procrastination (from English procrastination - delay, postponing)- a tendency to constantly put off even important and urgent matters, leading to life problems and painful psychological effects.
Procrastination differs from laziness in that in the case of laziness, a person does not want to do anything and does not worry about it, and in a state of procrastination, he realizes the importance and urgency of the work, but does not do it, finding certain self-justifications.
Self-motivation techniques.
This is unobtrusive programming of oneself for success and achievement of goals. You don't have to wait for something to change or for an opportunity to come along. We need to work on ourselves already here and now! Moreover, this process does not require much effort. It passes naturally and even imperceptibly.
Talk about self-motivation techniques
The main question of the training: how to deal with stress, procrastination and emotional burnout?
4. Acquaintance of the group, establishing contact.
The specificity of the training is related to the features of the program, for the implementation of which it is necessary to create a friendly environment in the group from the very first steps - an environment that encourages manifestations creative thinking and behaviour.
It is recommended to break it into three stages of several exercises:
Stage 1-acquaintance of the group.
Stage 2 - the exchange of information, raising the self-esteem of the group members.
Stage 3 - preparation for the main part of the training.
It is advisable to use 2-3 trainings for getting to know each other and establishing contact in the group. Some options for meeting the participants of the training group.
Acquaintance of the participants of the training group.
EXERCISE 1.
"Let's start our work with an introduction: each in turn will name his name and three qualities inherent in him, starting with the same letter as his name."
Such a presentation requires ingenuity, flexibility of thinking from the participants, offering a somewhat unusual approach to consider their qualities, personality traits. The action to which the group members are motivated by the task is consistent with the characteristics of the creative environment.
The task requires considerable effort for its informal completion, since the temptation to name the first qualities that come to mind on desired letter sometimes it turns out to be stronger than the readiness to search for more accurate characteristics that correspond to one's own ideas about oneself.
EXERCISE 2.
The group members sit in a circle.
“Let's get to know each other and do it this way: everyone in turn, in a circle, clockwise, will say their name, as well as one of their real hobbies, hobbies, and one desired hobby, the one that you would like to have, but for now this for one reason or another did not come true, the one who will introduce himself as the second, before talking about himself, will repeat what the first person will say, and starting from the third, everything will repeat what the two previous people will tell about themselves. So, the name, the real hobby and the desired hobby…”.
The coach pauses, giving everyone a chance to think. If someone expresses a desire to start, the trainer starts the training, but only after making sure that everyone is ready, and invites the person who wants to start.
As a result of this acquaintance, there is a tangible change in the emotional state of the group: everyone appears before everyone in a new capacity: the group learns that someone is skydiving, and someone is planting flowers.
Among the hobbies that have not yet been realized, there are often very unexpected, non-standard, which corresponds to the content of the training, and creates an atmosphere corresponding to the goals of the training.
EXERCISE 3.
The group members sit in a circle.
“Now we will get to know each other and we will do it this way. Each in turn will name three words that are somehow related to his name. In this case, the name itself does not need to be mentioned. All of us, after three words have been spoken, giving information about the name of the one who named them, we will try to understand the name of this person and say his name.
This task significantly increases the activity of the participants, the degree of their involvement in the work. In addition, the exercise provides material for discussion of many phenomena related to the content of the training: associative thinking, barriers to creativity (in particular, stereotypical thinking), the influence of unlikely factors on human interaction, etc.
Completing the task has a motivating effect on the participants, since by itself there is a comparison of representation options in the minds of each participant, based on the subjective criteria of standardity - non-standardity, adequacy - inadequacy.
Continued acquaintance, exchange of information, raising the self-esteem of participants.
EXERCISE 4.
This, as well as the next version of acquaintance, is best used after the group members have introduced themselves and told a little about themselves.
The group members sit in a circle.
“Let's continue our acquaintance. Imagine that there is such a situation that you need to reincarnate into some object of the material world, an animal or a plant. Think and say what object, what animal and what plant you would choose.
This version of representation activates one of the mechanisms of the creative process, in which the problem is repeatedly processed by logical means (left-brain processes) and its translation into a figurative form, the association of emerging ideas with the content of experience (right-brain mechanisms). Group members follow different strategies in completing this task. These strategies are not analyzed at this stage of the work, however, the facilitator records their manifestations. Subsequently, the experience gained is used to illustrate data on the stages and mechanisms of the creative process.
The most common are two strategies. In the first case, the reincarnation occurs as if by itself, and then the participant seeks to immediately pronounce the images that have arisen, or he thinks over them for some time, clarifies them. In another case, the participant identifies several of his characteristics and selects an object of the material world, an animal and a plant that symbolize them.
EXERCISE 5.
The group members sit in a circle.
“Now we will get to know each other and do it in a somewhat unusual way. Recall what you can work in, besides your current profession, and, stating your name, list several options for these possible professional roles. At the same time, be careful, try to remember what the other members of the group say.
EXERCISE 6.
The group members sit in a circle.
“Compliment to the next seated participant” Participants need to think of a compliment to the next seated participant, using the information received about the participants from the previous exercises.
EXERCISE 7.
The group members stand in two lines facing each other. Each participant passes between the lines. Everyone in the line strokes the head of the passer-by. It is welcome to give compliments to the passing.
Exercise from the theory of "strokes" by Eric Berne. The word "stroking" reflects a child's need for touch. Bern noticed that as adults, people still tend to touch each other, as if confirming their physical existence. But coming out of childhood, people find themselves in a society where physical contact is strictly limited, so you have to be content with replacing this need with other forms of “stroking”. A smile, a short conversation, or a compliment are all signs that you have been noticed, and this gives us joy.
Preparation and setup for the main part of the training.
EXERCISE 8.
The group members sit in a circle.
The coach stands in the center of the circle.
“Now we will have the opportunity to continue our acquaintance. Let's do it this way: standing in the center of the circle (to begin with, it will be me) offers to change places (change seats) to all those who have some kind of skill. He calls this skill. For example, I will say: "Change all those who can drive a car," and all those who can drive a car should change places. At the same time, the one who stands in the center of the circle will try to take one of the vacant places at the moment of transplantation, and the one who remains in the center of the circle without a place will continue to work.
We use this situation to learn more about each other. In addition, one must be very careful and try to remember who changed seats when this or that skill was called. During the exercise, the trainer encourages participants to name a variety of skills, noting especially original and interesting ones.
EXERCISE 9.
The group members sit in a circle.
“Let's get to know each other and do it this way: everyone will name their name and their 2-3 motivators, which encourage them to be creative, create something new, to non-standard, creative behavior.
These acquaintance options encourage participants to talk about themselves, which contributes to the rapprochement of group members, creates a more trusting atmosphere. In addition, there are many ideas that can be useful in the future when discussing ways to deal with burnout.
In the course of performing the exercises, a significant change in the group atmosphere occurs, emotional freedom appears, and tension, which is so characteristic of the beginning of the work of the group, decreases. Participants sometimes open up from unexpected, new sides.
5. Brainstorming “Emotional burnout. What to do?"
The main part of the training.
Purpose of the exercise: Increase motivation and the degree of emotional involvement in the training. Formulate personal motivators, a list of activities that reduce emotional tension.
The results of the "brainstorming" should be planned for work on the prevention of emotional burnout of employees in the company.
I. Stage of generating ideas. “Emotional burnout. What to do?"
Participants are divided into several teams (3-5 people each). Teams receive a stack of empty cards.
New ideas will be recorded on them - how to deal with emotional burnout. One idea, one card.
Topic Suggestions:
1. Methods of individual work with stress.
2. Self-motivation.
3. Improve working environment.
4. Corporate culture.
5. Work-life balance.
The facilitator informs about the mandatory rules of this stage:
Absolutely all put forward ideas are accepted and recorded. This is necessary in order not to interfere with the free flight of creative thought.
It is necessary to praise any thought expressed, even if it seems absurd. This demonstrative support and approval is very stimulating and inspiring to our internal idea generator.
The best ones are crazy ideas. Give up templates and stereotypes, look at the problem from a different point of view.
We need to put forward as many ideas as possible and fix everything. One idea per card.
The time for this step is 30 minutes.
At the end of the allotted time, the facilitator asks for the number of ideas put forward in each group.
II. Stage of analysis of ideas.
The main task is deep processing, polishing of the expressed proposals.
Rules for this stage:
The best idea is the one you are considering right now. Analyze it as if there were no other ideas at all. This rule implies an extremely careful attitude to each idea. Although criticism is no longer forbidden, it should not be indiscriminate.
It is necessary to find a rational grain in every idea. This means that you need to focus on finding a construct in any, even seemingly nonsense idea.
You can't discard ideas.
The execution time is approximately thirty minutes, sometimes it takes more time. If necessary, the participants write their thoughts on the cards, developing the idea expressed.
III. The stage of searching for implementation opportunities.
The best ideas will remain ideas if the steps to implement them are not thought out.
Participants are invited to review all proposals again in terms of their compliance with two criteria − originality and feasibility.
Each idea card should be labeled with two types of icons:
++ – very good, original idea;
+ - not a bad idea;
0 - could not find a construct.
And on the feasibility of the idea:
PP - really implement;
TR - difficult to implement;
HP - unrealistic to implement.
Of course, a variety of combinations of these icons are possible. After all, an idea can be brilliant, bright, unusual, but the possibilities for its implementation are this moment simply no.
The time allotted for this step is thirty minutes.
IV. The final stage.
Let's move on to the final stage of "Brainstorming". Everyone gathers in a common circle.
Each representative of each group is invited to make a report on the results of the group's work.
The groups should be told about those ideas that received either two pluses, or the PP badge, or both of these badges.
Obtained in the course of a rather lengthy work, "suffered", the results have great importance. Therefore, it seems appropriate to draw up the results of the "brainstorming" best ideas and present them as recommendations to staff and management.
Read cards are collected in envelopes by category:
1. Methods for individual work. Self-motivation.
2. Improving the organization of the working environment and office space.
3. Corporate culture.
4. Work-life balance.
Ideas labeled “PP” (actually implement) should be included in the company's plan for the prevention of emotional state.
Discussion of the results of the brainstorming session.
An understanding is being developed that emotional burnout and stress is a serious problem in our lives, but it can be effectively dealt with.
In the course of the discussion of the work done, the idea that is important for the training usually arises that common teamwork is necessary to combat stress and emotional burnout. Compliance with the rules of communication, courtesy, mutual respect and mutual assistance, and for this you need to be attentive, observant, receptive and interested.
Participants of the training group speak more openly about what causes them discomfort in the working environment, more sincerely express their painful problems, and resolve protracted conflicts.
New ways of dealing with stress, burnout and procrastination are being invented.
Management receives valuable feedback from employees on the working environment in the company and suggestions for improving it.
6. Familiarization of training participants with techniques, exercises to relieve stress
The facilitator suggests moving on to the next part of the training “Everyone worked very fruitfully, and now we move on to exercises and stress relief techniques.”
The facilitator, at his choice, can conduct several exercises with a group of those proposed. For other exercises, simply inform the participants.
Breathing exercises to relieve stress
Exercise number 1.
Slow inhale and exhale. To begin, take a slow breath, while counting to 4, then when you count to 4, hold your breath for 5-6 seconds and exhale slowly. Repeat this exercise 5-6 times. You can also do this exercise before going to bed in order to make it easier to fall asleep later.
Exercise number 2. "Breathing" in the stomach.
The first thing to do is to sit in a comfortable position for you. Straighten your back and lift your chin slightly up. Take a slow full breath through the nose so as to first fill the stomach with air, and then the chest. Hold your breath for a while. Then, as you exhale, first relax and lower your chest, and then slightly retract your stomach. Perform 10-15 cycles, while trying to take as deep a breath as possible.
Psychological exercises in the fight against stress
Exercise number 1 "Problem".
To remove the emotional psychological state, you should find out the problem that influenced its appearance. After eliminating or dulling the irritant, it is necessary to perform actions that help achieve inner peace: you should take a comfortable position, relax and present your problem from the outside. Effective way in this situation, it is a comparison of a sore problem with more global catastrophes on a world scale, which will minimize it;
Exercise number 2 "Inner light".
It takes 5 minutes to relieve stress in this way. For this exercise, a visualization technique is used to imagine a light beam appearing at the top of the head and moving slowly from top to bottom, illuminating the face, arms, shoulders with a pleasant warm glow. One should imagine not only light, but also its beneficial effects: the disappearance of wrinkles, the fading of tension, charging with inner strength;
Exercise number 3 "Mood".
Helps to cope with stress after quarrels for 15 minutes. To perform, you need pencils or felt-tip pens, with which you need to state your condition on paper, choosing the appropriate colors and images. After drawing, you can express emotions in words by writing them on reverse side sheet. Having finished expressing your mood, the “masterpiece” should be broken, getting rid of negative emotions.
Exercise number 4 "Simple statements."
Goal: increase self-confidence, focus on your strengths.
The repetition of short, simple affirmations helps to cope with emotional stress and relieves anxiety. Such statements are also called "affirmations".
Here are some examples:
Now I feel better.
I can completely relax and then quickly get ready.
I can control my inner feelings.
I deal with stress whenever I want.
Life is too short to waste it worrying.
Whatever happens, I will try to do my best to avoid stress.
Inwardly, I feel that everything is in order.
Make up your own statements! You can repeat them whenever you find yourself in an uncomfortable situation. Important rules for making statements: they sound in the present tense; the particle “not”, the preposition “without” are missing.
Exercise number 5 "Questions to yourself."
Purpose: rationalization of fears and anxieties, reduction of situational anxiety.
When you feel that you are facing a problem, and even more so, exaggerating its significance, ask yourself the following questions:
Is it really a big deal?
Is anything really important at risk right now?
Is it really worse than everything that was before?
Will it seem as important in 2 weeks, half a year, a year, 10 years..?
Is it worth it to be so worried?
Is it worth dying for?
What can happen if I don't do it?
Can I handle it?
Remember that your nerves and mental health are more precious than all the problems in the world!
Close your eyes so you can more accurately determine what is going on in your body and mind.
Notice how you react during the first five seconds. What is going on in your body (breathing, heart rate and areas of muscle tension), what are your thoughts or images, your feelings? How do you talk to yourself?
Mark your reactions without making judgments or comparisons. Just observe and then make notes about your automatic responses to stress and confrontation. And write again:
a) physical sensations;
b) thoughts or images;
c) internal dialogue.
Stay in these stressful conditions for 30 seconds (that's 5-6 deep breaths) and get a "vaccination" that will help you become less succumbing to fears and stress in the future. When you decide to be alone with what you previously avoided, you tell your primal reflexes that “the leader solves the problem, not
Exercise number 6 "Laughter".
Laughter helps relieve stress.
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, laughter helps the brain release endorphins - natural substances that relieve pain. Remember, he who laughs lives long!
On the Internet, the presenter can pick up funny videos or coobs with a total duration of 5-10 minutes, and show them to the group using a projector.
Relaxation exercise (relaxation)
Exercise number 1 "Relaxation".
Purpose: relieving mental stress, agitation, reducing feelings of anxiety, since stress and anxiety are associated with muscle tension.
To conduct the exercise on your own, you should record the instructions on the recorder in a calm, even voice, pausing in time with the breath. Recommended to be done daily.
Free yourself from tight clothing. Turn on calm music. Dim the light. Lie on your back, close your eyes. Mentally give instructions to certain muscle groups.
“We start relaxing from the tips of the toes… The feet… the ankles… the calf muscles… the knee joints… the hips… We feel as if a warm wave rises from the bottom up from the tips of the toes to the top of the head… The gluteal muscles and hip joints relax… Then the hands begin to relax… wrists… forearms… elbows… shoulders… shoulder joints… The muscles of the back relax from the bottom up (“fan”)… The body seems to have gone limp… it has become heavy… motionless… There is no desire to raise either arms or legs… There is no desire to utter a single word… They begin to relax abdominal muscles… chest… The muscles of the internal organs relax, very deeply… Breathing becomes even and calm… The air seems to enter the chest without much effort… Very well, the muscles of the neck and tongue relax deeply… The eyeballs relax… all the muscles of the eyes and all the muscles of the face ... All wrinkles are smoothed out ... The face takes on a calm, peaceful expression ... And, finally, all the muscles of the heads relax s".
Immerse yourself in a sense of relaxation for 3 to 20 minutes.
Physical exercises for relaxation.
Purpose: to control the state of muscle tension and relaxation.
Exercise number 1 "Ice cream".
Stand up straight, raise your hands up. Stretch and tighten to feel it with your whole body. In this state, linger for a few minutes to get used to the tension and even get tired of it. Imagine that you are frozen like ice cream. Now imagine that the sun appeared above you, and its rays began to warm you. Start slowly "melting" under the invisible rays. Relax your hands first, then your forearms, then your shoulders, then your neck, then your body, and then your legs. Relax completely. You will see: there will be no trace of tension.
Exercise number 2 "Reach for the stars."
Stand straight, feet shoulder width apart. While inhaling, stretch your arms up and stretch as if you are trying to reach for the stars. As you exhale, release and shake your hands, take the starting position. Repeat 5 times. For greater effect from the exercise, try to breathe very deeply and spread your fingers at the moment when you stretch to the top.
Exercise number 3 "Tangle".
The participants stand in a line and take each other's hands, then the first one begins to spin around its axis and pulls the others along until a “spiral” is obtained. In this position, participants must walk a certain distance. You can invite the group at the end of their movement to carefully squat down.
Exercise number 4 "Lemon".
Purpose: to control the state of muscle tension and relaxation.
Sit comfortably: put your hands loosely on your knees (palms up), shoulders and head down, eyes closed. Mentally imagine that you have a lemon in your right hand. Start squeezing it slowly until you feel that you have “squeezed out” all the juice. Relax. Remember your feelings. Now imagine that the lemon is in the left hand. Repeat the exercise. Relax again and remember your feelings. Then do the exercise with both hands at the same time. Relax. Enjoy the state of peace.
Exercise number 5 "Sound gymnastics."
Purpose: acquaintance with sound gymnastics, strengthening the spirit and body.
Before starting sound gymnastics, the presenter talks about the rules of application: a calm, relaxed state, sitting, with a straight back. First, take a deep breath in through your nose, and as you exhale, pronounce the sound loudly and energetically.
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.
Exercise number 6 "Typewriter".
Purpose: mobilizes attention, improves mood, increases activity.
Let's imagine that we are all a big typewriter. Each of us is the letters on the keyboard (a little later we will distribute the letters, each will get two or three letters of the alphabet). Our typewriter can type different words and does it like this: I say a word, for example, "laughter", and then the one who gets the letter "s" clap his hands, then we all clap our hands, then the one who whom the letter “m”, and again a general clap, etc. A space between the words - everyone needs to stand up.
The coach distributes the letters alphabetically in a circle.
If our typewriter makes a mistake, we will print from the beginning.
And we will print the phrase: “Health is more precious than gold” William Shakespeare.
Exercise number 7 "Yoga class."
Yoga helps with stress and various muscle stretching exercises. They allow a person to calm down and quickly recover. At home, you can perform the following version of the stretching exercise:
stand on your feet, keep your back straight;
inhale deeply and as you exhale, stand on your toes;
while inhaling, simultaneously raise both hands up, while exhaling, lower them down, while tensing your muscles strongly;
then lean forward, imagining that you are releasing all tension from yourself;
stay in this position for about a minute, try to relax as much as possible at this moment;
then abruptly return to the starting position and begin to shake the body, like animals after bathing.
Exercise #8
Show some youtube videos on relieving stress and tension. To highlight that on the Internet there are a lot of materials about stress relief.
For example: Qigong Lee Holden. Relieve stress and tension
End of training
Target: establishing feedback, analyzing the experience gained in the group.
Each member of the group must complete the phrase: "Today I ..."
What stress management tools can I use on my own?
How can I motivate myself?
Were your expectations justified?
Summing up the lesson.
Have a nice day everyone!
The ideas of the participants of the training on the prevention of burnout suggest further use of the recommendations in the discussion and planning of the company's development strategy.
Key words: burnout prevention, burnout syndrome, stress relief, emotional and physical stress relief, exercises, self-motivation.
Chirkova Galina Vladimirovna
Teacher-psychologist of MOU DO CDT "Russians"
training relieve emotional stress
before public speaking
Relevance of the training: In adolescence, when self-esteem is being formed, public speaking is especially significant and perceived most acutely. This is a kind of exam, which assesses your ability to work in public, to speak in front of a hall full of people, which, of course, is a stressful factor. You can often observe such a picture when children give excellent results at rehearsals, and far from the best at the event. The reason is psycho-emotional stress, which occurs in the form of strong excitement, anxiety or fear.
Purpose of the training: removal of emotional stress, through group interaction.
Training objectives: 1. To introduce the training participants to some methods of psychological self-regulation; 2.Create favorable conditions for productive work on oneself; increase the tone of the group; 3. Form a good psychological climate through cooperation and mutual assistance within the group.
Requirement for participants: The training is designed for teenagers 12-15 years old, 8-10 people.
1. Introductory conversation. (3 minutes)
The purpose of our training is to relieve emotional stress through group interaction. And also we will get acquainted with various methods of regulating our emotional state, ways of relieving stress. Group rules. The facilitator talks about the need to create a "safe environment" for fruitful participation in the training and about the rules, the observance of which contributes to the creation of such an environment: - active participation in the exercises; - the "stop" rule - each participant can say "stop" and leave the game if he feels that his personal qualities are being affected too deeply and he would not like further self-disclosure, - responsibility - training participants are warned about the responsibility for the safety of information that they got to know each other. Everyone says the words: "The rules are clear, I will comply."
2. Warm up:
1 . Exercise "Snowflakes"
Target: create a favorable relaxed psychological atmosphere in the group, activating attention.
Participants are announced that now everyone will be snowflakes. To do this, you need to get up and, to the music, begin to move in a free direction throughout the room. As soon as the music stops, everyone stops and listens to the coach's command, which says: "The snowflakes come together in groups of three." All participants must follow this command. Then the music continues to play again, and as soon as it is interrupted, the participants will have to follow the next command of the coach, and so on.
2. Exercise "Ball"
Target: warming up, the inclusion of all participants in the work. Increasing the tone of the group. Materials: balloon. Instructions: All participants stand in a circle. Psychologist: "Now we will play with you hot air balloon. Now we will pass it in a circle, but on one condition: you can do this using only your elbows (squeezing the ball with your elbows), you cannot help with brushes. So, we started. The second round the ball is passed only with the feet (squeezing the ball with the knees). Third round: the ball is passed from
3. Exercise "Shanghai".
Target: the exercise helps to remove bodily barriers and reduce the distance of communication.
The participants stand in a line and take each other's hands, then the first one begins to spin around its axis and pulls the others along until a “spiral” is obtained. In this position, participants must walk a certain distance. You can invite the group at the end of their movement to carefully squat down.
3. Main body:
4. Exercise"Techniques to Reduce Stress" (10 minutes) Target: self-regulation of their emotional state. Tension-relaxation. To remove any clamps in the body that prevent us from thinking sensibly and speaking normally, it is useful to give the load even more and then relax. Therefore, tension-relaxation of large muscle groups (calves, knees, hips, buttocks, abdomen, back, chest, shoulders, neck, face - and dropped!) Will be most welcome. You can squat or do push-ups behind the scenes, yawn widely. Energy flows from above and below. You need a simple energy charge that anyone can do. Spread your legs shoulder-width apart, feel how the flow of Earth energy rises from the bottom up, flows through your body and bursts out like a fountain. In the same way, imagine the downward flow of sky energy penetrating you from top to bottom and fountaining out below. Stay like this for a while. Soaking up the energy that releases the clamps. Connect the energy of the fountains around you, condense mentally. Onward to performances! Breath. When a person is worried, his breathing is intermittent. It is necessary to slow down breathing: a couple of deep breaths, double inhalation-exhalation. You can use the balloon breathing technique. Professor Herri Herminson from New Zealand was preparing athletes for various extreme situations and offered this method to relieve fear and transfer from a negative future to the present. It was this technique that he taught the world famous climber Hilary, who was one of the first to conquer Everest. During the ascent to the top of the world, Hilary repeatedly used it to relieve fear. Close your eyes and imagine a light tennis ball in front of you. Inhale - and the ball slowly and smoothly rises from the center of your abdomen to your throat. Exhale - and the ball just as smoothly falls down. When we are anxious or afraid, the ball either freezes at one point, or moves quickly, in jumps. If we are calm, confident, the ball moves smoothly, rhythmically. In a situation of anxiety, fear, it is necessary to ensure that the ball moves in this way. Exercise "Draw circles ...".(35-45 min.) Purpose: stress relief, development of reflection; allows you to clarify personal characteristics, values, claims, the nature of the problems of each participant, his position in the group; reveals interpersonal and group relationships, their dynamics, has the potential for the formation of group cohesion. The optimal number of participants is 14-16 people (two small groups). The art therapy space is organized as follows: two large tables (student desks can be made up), around which chairs and a table of a psychologist (art therapist) are placed. Materials: Two rolls (one for each table) of thick paper about two meters long each, without connecting seams. Can be used reverse side wallpaper, thick wrapping paper. A variety of visual materials and tools in sufficient quantities: pencils, felt-tip pens, paints, wax crayons, oil pastels, gouache, brushes, jars of water, eraser, adhesive tape. (The choice of visual means is determined independently by each participant). For this technique, the circle was chosen as a mythological symbol of harmonies. It is believed that the circle, due to the absence of sharp corners, is the most “friendly” of all geometric shapes, meaning approval, friendship, sympathy, gentleness, sensuality. Working in a circle activates integrative, emotional, intuitive (right hemispheric) thinking, and also unites, stabilizes the group, contributes to the formation of favorable interpersonal relationships. Even small children, according to S. Rais, prefer circles to all other figures. This is apparently due to the simplicity of the round shape. Course of the exercise: 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. Then draw a circle and fill it with your self-perception. Each of the participants draws a circle figure, and can also draw other people's drawings, write wishes to each other. At the end of the work, the participants share their impressions of the joint work, show their own drawings, talk about the idea, plot, feelings, read out, if desired, aloud the good wishes that other participants wrote to him. Instructions: - Take a seat at one of the tables. You can change your location if you wish. You have the right to move freely around the table and work in any territory. Draw a circle of the desired size with the color you like. Then draw one or two more circles of any size and color on the sheet. Outline the drawings. Connect your circles with lines that you especially like. Imagine that you are laying roads. Fill the space of each of your circles with story drawings, icons, symbols, i.e. give them personality. Next, walk around the picture sheet, carefully examine the drawings. If you really want to finish something in the circles of other participants, try to negotiate with them. With the consent of the authors, write kind words and wishes about the drawings that you like. Be careful of space and the feelings of others! Sketch the remaining free space on the sheet with patterns, symbols, icons, etc. First of all, agree with other participants on the content and methods of creating a background for the group drawing. Questions for discussion: 1. "How do you feel?". 2. “How are you feeling now?”. 3. "Tell us about your drawing?". 4. "Did you complement the work of other participants?". 5. "What difficulties arose in the course of work?" etc. Exercise I can. Negative thoughts like “I can’t do it! I can not! I’ll be disgraced ”replace with positive ones: I can! I'm doing it! I am an important person for myself. I like myself for who I am. I love the way I'm doing... I'm growing spiritually every day. I love spending time with myself. I can do whatever I want. I am always ready to set new goals for myself. . I am the best! I can do everything! I am the best speaker! Am I dumber than others? Stay calm and carry on! Everyone applauds me! Positive gesture. Paired with an inner phrase that helps you deal with anxiety, with difficult situations when speaking (difficult question, difficult listeners in the audience, etc.), the so-called winding or positive gesture goes under the arm. Remember how joyfully you clasp your hands at the sight of a long-familiar person (cotton)! How deliciously you fix: “Yes!” When something was a success (the arm is bent at the elbow and sharply pulled down and back). How you rub your hands with pleasure, anticipating something delicious! Our body remembers the pleasant moments associated with these and a dozen other gestures! Our body is like a mold for emotions, which we can release at the right moment by using these or those winding gestures! Here are some similar ideas. Slash the air with your hand like a saber. Fix your hands in the chest area with tightly clenched fists (For luck, they say). Shout “Xxha!” throw your hand forward, then the second - and alternate this several times. Sit back, put on the so-called. “corset of confidence”: straighten your shoulders, raise your head up, a smile on your face. Stay like this for a few minutes. And into battle! Smile. You can also tune in to positive emotions with the help of facial expressions. Among the best Taoist techniques there is a very simple and effective exercise: “Laughing Qigong”: start smiling at yourself in the mirror (at least a minute), then laugh merrily (even if you don’t feel like it), increase your laughter, let it be exaggerated (5 minutes), finish the exercise on a slight smile, which now will not leave your face until the end of the day! This technique will at least bring you a good mood, at the most - a brilliant performance. "Rewrite the script in a positive way." Do not draw in your head the worst performance scenarios. Oh, everything will be bad, I’ll forget the text, I’ll lose the papers, I won’t answer questions! It is positive scenarios that help to relieve excitement in the best way. And we are again mastering the technique of “turning over” upside down. Now we will draw only rainbow pictures: “I went on stage. Everyone applauded me. Their eyes shone. The audience listened with bated breath. I answered questions with brilliance, giving a lot useful information even for professionals. A whisper of admiration ran through the hall when I finished my speech and summed up the results. Hooray! Shine! I have succeeded!”. It is worth noting that the scenarios given here are described as happening. Can be spoken in the present I take the stage...) and future ( I will take the stage...), but the effect of the fact that you simply dispassionately fix future success as a fait accompli is immeasurably higher! Having drawn such a positive scenario, you thereby already launch the mechanism of successful public speaking. And take the first step on the stage. Empathic eyes. Direct your gaze to those who are currently positive, nodding, smiling, supportive. Maybe these are friends, acquaintances, or just those people with whom you managed to talk BEFORE the performance began. A few minutes - and the whole room at your feet. Truly so. No wonder they say: “More often look into the eyes of people who are dear to you. You will find the answer in them." An experienced speaker looks for an answer in the eyes of grateful listeners. Change the importance. We are afraid of the public, because: "They are so cool (professionals, rich, experienced, etc.)". We are afraid to go out in public, because: "I have little experience, I know less than them, I am such a small person in front of these great people." We are afraid of the performance itself, because: “This is such an important-important-important-important-important-important event for me!”. And on the triple lock of significance we lock every opportunity to perform successfully, with dignity and with a buzz on stage. Why? Because we overestimate the significance of the event, the significance of the audience and underestimate our own. Reception is carried out in three simple steps: increase your importance, reduce the importance of the audience, reduce the importance of the event. Who can I imagine myself? Say the phrase inside yourself: “I go into the hall - and EVERYONE listens to me very carefully!” Now make a riddle: “Who am I in this case?” Yes, yes, it is useful to imagine yourself ... the Queen of England, the Prince of Wales, the President after all. Or maybe Terminator or Batman? It doesn't matter who main idea: I'm more important! How can I introduce the audience? Internal test phrase: "They are so cute, dear." We will use this image and henceforth we will not be afraid of the public! And about the event: you know that the sun shines happy. But it also CONTINUOUSLY shines on those who did not complete something, failed something, did not perform very well. Take a look around: what terrible thing will happen if you step out of your hands? Someone will die? Skinny? Is it running wild? Will this passionate to life sun go out? No. So do not be afraid to move forward, having previously reduced the importance, and be satisfied with yourself and life!
5. Exercise "Snowballs".
Target: Familiarity with methods of stress relief, activation. Instructions: Now we will compete with you. Take paper, crumple it as tightly as possible. You have the opportunity to throw snowballs at the opposing team. Don't cross the separator line. We start and end on a signal. Those who end up with fewer snowballs in their half win. (After the final signal, the participants, as a rule, do not stop and continue to throw snowballs.) Analysis: How do you feel before and after the exercise? Is it possible to release tension this way?
6. Exercise "Praise".
Target: consolidate the improvement of the emotional state.
Instructions: Stroking yourself on the back of the head with your left and then with your right hand, repeat: “I am noticed, loved and highly appreciated.” Turning your head left and right, repeat: "Everything is going well." Rising on toes, raising your hands as high as possible, repeat: "Only good things happen in my life."
4. Org. End: Reflection.(5 minutes) Facilitator Closing Statement: Thank you all for your hard 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.
Relieve tension from stress
Stress is always tension. Tension of mind, body and soul. To relieve stress and you need to remove tension at all levels.
Stress leads to tension. And stress causes illness, anxiety, or panic attacks.
To cure a disease, physical or mental, it is not enough to take medicine, you need to remove tension.
Removal of accumulated stress- this is prevention in the body, which means the prevention of almost any disease or disease state.
Stress relief is stress relief.
In this article, I will list my favorite TCM exercises for relieving stress and tension.
TCM Exercises for Tension Relief Training
TCM exercises is a training for breathing, imagination and movement, which are carried out in a single rhythm, correlate with each other and multiply the effect. Sometimes TCM exercises are supplemented by pressing certain points and.
I have already presented to your attention simple relaxation exercises from the Qigong on the Sofa cycle - easy to learn and train.
There are many TCM exercises for stress relief.
For correct execution, skills and habits are needed to control both sides of the movement, which are represented in the space of consciousness by attention and perception, in the space of breathing - by inhalation and exhalation, in the space of the body - by sensation and movement.
Relieve bodily tension: TCM exercise "squeezing the hand into a fist"
TCM exercise relaxation can be as simple as clenching a fist.
Arms bent at the elbow, placed in front of you, palms up.
In the first part, on inspiration(try to breathe slowly, smoothly, deeply, calmly, exactly as if), in harmony with breathing, you squeeze your hands into a fist, trying to distribute the effort so that the peak point of tension coincides with the end of inhalation and filling the lungs.
However, you need to focus your consciousness on the second part, directing efforts to ensure that exhalation, and hence the release of tension in the hand as the palm is extended, to make it as slow, smooth and even as possible.
This exercise to relieve tension in the body should be repeated six times, that is, to complete 6 complete cycles of inhalation and exhalation.
Removing tension of the mind: TCM exercise "relaxation of the muscles of the face"
The main requirement for the state of mind in TCM is the absence of superfluous thoughts. A relaxed mind is the ability to focus on what is happening and let go of the subject of reflection as soon as you move on to a new business.
It is much easier to tense the mind than to relax it, because the tension of the mind is its natural state.
A simple TCM exercise for relaxing the mind is based on the fact that when the mind works, there is always a tension in the muscles of the face. If you relax your face, your mind will also relax.
You should sit straight with your hands in front of you on your knees or on the table with open palms up.
Inhale at the same time as squeezing the hand into a fist, you should also slowly and intensely close your eyes (squint) and compress your lips (into a tube).
The second part of the exercise is more important because it is necessary to make an effort to relax.
On smooth and slow exhale at the same time - open your palms, slowly release the tension in the eyes and face and slowly lift the eyelids.
To completely relax the mind, TCM prescribes doing this training six times.
Relieving tension in the soul: a TCM exercise on “the ability to maintain a balance of feelings”
In China, the ability to maintain mental, emotional balance has always been valued under all circumstances and in.
If you are a longtime subscriber of my blog, you know that feelings and emotions, the emanations of the human soul are fixed in the muscles, in the body. This means that the balance of the soul is directly related to the ability to maintain bodily balance.
There is a simple TCM exercise for developing a sense of balance of the soul through relaxation - the ability to stand on one leg and smoothly transfer the weight of the body from one leg to another. The most vulnerable to the balance of emotions are the points of transition from inhalation to exhalation and vice versa.
Stand on your left leg arbitrarily, without tension, lower your right leg freely.
Inhale lift your right leg up while bending it at the knee, and on exhalation lower it back while unbending. Wherein. it is desirable that the toes stretch in your direction, forming a right angle with the foot and opening its surface.
Then, standing already on two legs, shift the center of gravity from the left foot to the center and do breath raising your hands, palms down, on exhalation put your hands down.
Shift your center of gravity to your right foot inhale and exhale with the rise and fall of the left leg.
It turns out smooth and slow steps from foot to foot. It is important that it be even, smooth, thin, deep and long.
The cycle of the TCM exercise for the balance of the soul, consisting of four parts, is repeated nine times.
TCM exercise: self-massage for insomnia
The picture "Self-massage for insomnia" shows 5 causes of insomnia as a state of stress.
Massage points for insomnia: TCM training
The training is a self-massage of certain points on the head, as shown in the picture-illustration from the book on TCM techniques for self-healing.
Share TCM stress relief training exercises:
Meditation: The Ancient Wisdom of LAO JUNG
Meditation is good for stress. I suggest you meditate on an excerpt from the book Lao Jun "Discourse on a hundred diseases and praise of a hundred medicines." Read what is a disease for a person, and what is a cure.
Forgetting about the laws of life, pursuing personal gain is a disease.
Doing good deeds, waiting for retribution is a disease.
Having given something to people, regretting it is a disease.
Talking to a fool is a disease.
to consider people crooked and yourself straight is a disease.Do not take what you get in excess of what is supposed to be - this is medicine.
Taking advantage of a high position, doing good deeds is a medicine.
Keeping the serenity of peace in the absence of aspirations is a medicine.
Being contact, flexible, modest and compliant is a cure.
Striving for the strength of the spirit and keeping the temptations of the flesh away from oneself is a medicine.
TCM herbs (fungology) for stress >>>
Stress is a complex psychological process, accompanied by a breakdown of the nervous system and loss of energy. Nervous tension can appear in every person, regardless of lifestyle. This process is associated with psychological characteristics organism. Each person has his own reasons for excitement and concern: ecology, work, inner restlessness, fatigue, anxiety. All this negatively affects stress resistance and health, because stressful conditions have a cumulative effect.
Each person handles and reacts to stressful situations differently. Start dealing with stress as early as possible, without waiting for serious consequences. There is a classification of stress. For productive treatment, the type of stress and symptoms are first recognized, and then appropriate techniques are selected to eliminate it.
A Emotional. Emotional stress (psychological) appears after the expenditure of energy against the background of emotions. It represents the consequences of family problems, personal experiences, illness of loved ones and relatives.
B Physiological. Physiological stress occurs suddenly. This is a kind of reaction of the body to external climatic or physiological stimuli: hunger, extreme heat, frost. Sudden events can cause a person to have a short-term stressful condition or shock. Such incidents include natural disasters, unstable economic situation, and emergencies. A state of shock left unattended can develop into a prolonged depression, which is much more difficult to get rid of.
In Informational. Information stress is a common type of overstrain that occurs after a strong information impact, irrational use of time and effort in the workplace. This condition is more likely to affect students, top managers, lawyers and other people whose work is associated with a large amount of information and negative emotions. Without proper attention, information overload turns into prolonged stress.
G Eustress. This is the most pleasant kind of stress. Eustress occurs against the background of joy or a vivid impression that arose from a pleasant event. It has a beneficial effect on the body, causes a surge of energy, physical strength, mental abilities. With the help of eustress, life's troubles, harsh weather conditions are easily overcome. It helps to recover, to survive unpleasant situations.
D Distress. Distress has a protracted form, so it must be removed in a timely manner, eliminating the factors that provoke this condition. Common causes of distress are considered to be a feeling of fear and internal anxiety, causing a breakdown of the nervous system, loss of energy.
stress symptoms
The human body has a powerful energy potential. In case of emergencies that lead to a dysfunction of the emotional state, the body processes the accumulated potential into actions that are unusual for a person in a normal state. The form and type of stress does not affect the symptoms, which consist of a universal set of reactions (feelings of anxiety, excitement, helplessness, emotional and physical exhaustion).
During an unstable state, the body produces hormones that increase the heart rate, increase blood pressure, and appetite. Such a reaction is called stress and has a number of features laid down at the gene level: a sharp increase in physical strength and a decrease in sensitivity.
Symptoms of stress:
- loss of self-control, alcohol consumption;
- unusual human behavior;
- loss of an objective assessment of the problem;
- unwillingness to listen to adequate criticism of others;
- resentment at harmless statements;
- lack of empathy for other people;
- unwillingness to follow the rules of etiquette;
- frequent mood swings;
- a state of impotence;
- lack or increase in appetite;
- aggression.
To get rid of the obsessive state and calm down, wasting the accumulated negative energy will help. You can spend it on the development of new knowledge, work, spiritual development. Unresolved stress has a detrimental effect on the human body. There are problems with sleep, headaches, depression. Nervous tension causes external changes on the body and face of a person. Appears stoop, back pain, indigestion.
Symptoms of stress overtake regardless of age, number of children and financial situation. The role of stress in human life is undeniable. This is an important process necessary for adapting to new living conditions. In the absence of attention to it, it has a destructive effect on the body and nervous system. Especially for long-term emotional stress, which slowly but surely deprives moral and physical strength.
How to quickly relieve stress
There are situations when you need to know how to help yourself with stress quickly and regardless of the environment. A number of techniques developed by psychologists and doctors specifically for such cases will help get rid of feelings of anxiety, survive shock, and recover.
- Exercises to relieve stress.
Breathing exercises will help to calm down faster, strengthen the nervous system, and start the necessary processes on the body. For normalization internal state it is enough to take 10 slow deep breaths through the nose and exhalations through the mouth. Exercise saturates the brain cells with oxygen, increases stress resistance and activates the recovery of the body.
- Exercise for stress relief.
Strong stress or nervous tension pinches the muscles on the body and face, so to get rid of it, you must first relax and warm up the muscles. Before doing gymnastics, you need to determine where the stiffness appeared. You can relieve tension on the body with simple gymnastic exercises: rotation of the head, shoulders, rubbing hands and fingers. It is easy to remove the effects of stress on the face - with the help of a breath through the mouth or a smile.
- Do not hold back emotions and feelings.
This is an easy method, its disadvantage lies in the venue, it must be secluded, away from prying eyes. Removal of emotional stress consists in splashing out negative emotions. Cry, beat the pillow. Such a discharge is good for the body and will only bring benefits.
- Eat a banana or drink green tea.
Green tea will help to calm down and strengthen the nervous system. Bananas, thanks to the composition, will increase energy reserves and improve mood.
- Shout out.
Crying is considered a normal human response to a stressful situation. Most of the time it is out of control. Shouting helps to improve well-being by releasing negative energy. This method is popular with young children. They scream on a subconscious level, which helps them to calm down and survive the pain. As children grow up and educate, this skill disappears in children. Of course, you need to shout in a secluded and sparsely populated place (for example, into a pillow). Otherwise, you risk passing for an inadequate person.
These methods will help any person to calm down and put their thoughts in order in time. The action of the techniques is limited only to short-term shock situations. They are not suitable for solving accumulated problems that have developed into a protracted depression.
How to relieve stress for a man
Men from childhood are subject to the opinion that it is necessary to restrain their emotions and experiences. And all because the expression of feelings by men is considered a manifestation of weakness. But this is wrong! Removal of emotional stress is necessary for men sometimes even more than women. The consequences of stress tend to turn into a sexual or psychological disorder.
The symptoms of stress in men are different from those in women. They manifest themselves in arrhythmia, increased sweating, heart and stomach disease, unwillingness to do anything, unreasonable aggression and lack of attraction to the opposite sex. The stronger sex is less prepared for stressful situations and therefore tries to put itself in order on its own. Often in inefficient ways:
- alcohol consumption;
- lack of attention to the problem;
- attempts to escape from accumulated problems.
You can relieve stress without the use of alcohol and other ineffective methods. There are different ways to deal with stress in men:
- Use an expander. It will help not only relieve emotional stress, but also train different groups muscles.
- A contrast shower is a good stress prevention, relieves fatigue and strengthens the body.
- Look at an unpleasant situation in a different way: perhaps everything is not as bad as it might seem at first glance. It is worth trying to learn to find positive moments even in the most difficult situations.
- Workout. Combat sports will relieve emotional stress. Team games with a cheerful team they will help you from the blues, stress, give you energy and strength. Even running in the morning will cheer you up for the whole day and increase your resistance to stress.
- Sex is a good "cure" for depression and stress.
- Take a day off. One of the best options to relieve nervous tension and strengthen resources, considers rest: spend the day at home, in the circle of loved ones or in complete solitude; do what you love, hobbies; ride a bike; play in computer games; watch movies.
The life of every person is full of responsibilities and worries, so you should not take on impossible goals. It is better to leave part of the time for activities for the soul and relaxation.
How to relieve stress for a woman
Common causes of female stress are: a quarrel with a loved one, problems at the workplace, domestic problems, conflicts in the family. It is believed that it is at home that a woman experiences more stressful situations than in the workplace. There are many ways to suppress stress. You just need to find suitable ways to relieve emotional stress and, if necessary, use them.
How to relieve stress and tension for a woman:
A Take a comfortable position, close your eyes. Imagine a sandy desert, a bright sizzling sun. The camel caravan moves slowly through the desert. They are hung with goods and baskets, walk smoothly on the sandy surface, slowly swaying from side to side. Camel movements are smooth and lazy. They move their jaws slowly. Watching the caravan, you calm down, breathing becomes even, warmth and peace fills the body.
B To increase stress resistance, calm down, get rid of anxiety or remove excitement in dealing with strangers, use the training method of comparison. Relax, take a comfortable position. Think about your problem and answer the question: is it really that serious? Compare the problem with world catastrophes, the problems of other people, thereby minimizing it.
Visualization technique is considered to be an effective method in dealing with stress. Distinctive features of this technique are the ability to relax, increase energy resources, stress resistance, strengthen the body. To do this, imagine a bright beam of light emanating from the head area. With every second, the beam grows and falls lower, illuminating the chest, arms, stomach, legs with a pleasant warm light. Feel everything in the smallest detail, feeling the warmth and beneficial effects of light. Light with its radiance energizes, helps to get rid of anxiety, calm down and use hidden internal resources.
Stress in a child
Stress relief games are designed for kids. They are stress relief techniques specially developed by psychologists to help strengthen the nervous system of children after a strong shock or remove internal tension.
Games for children can be different and depend on the tasks.
- To relieve tension on the face, games of "grimacing" are suitable. We make faces together with the child, make masks with our hands: smile, surprise, ask the children to puff out or draw in their cheeks.
All of the above stress relief exercises answer two main questions: “What to do with stress and how to relieve stress?”, “How to relieve nervous tension and strengthen the nervous system without harm to health?”
The role of stress in human life is undeniable. It is impossible to be completely protected from it. Therefore, it remains to choose the appropriate method for yourself and use it.
The main thing to remember is that drugs and bad habits(drinking alcohol, cigarettes), will not help get rid of anxiety, survive severe stress and inner tension. They will only exacerbate the effects by suppressing the symptoms and causing addiction.
If you have no reason to worry and you enjoy life, don't forget - prevention is your best friend! It's easier to prevent than to cure. Take care of your emotional health, pay attention to the emotional state of your children, play games with them. funny Games and arrange useful trainings. Nobody can help you better than yourself!
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. The second half of the 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 must be one that can actually be passed to each other.” The trainer waits until the idea of the object arises, asks the participant who conceived the object not to name it out loud and gives him time to prepare for the transfer (1 - 2 minutes). 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 )
Lower your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze the juice. Slowly clench your right hand as tightly as possible into a fist. Feel how tense right hand. 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.