Styles of imagination. Types of imagination in psychology

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Self-regulation is a kind of configuration by the individual of its personal inner world and himself for the purpose of adaptation. That is, this property is absolutely all biological Systems To form, and further keep on a specific, more or less constant biological or physiological parameters. With self-regulation, the factors that control do not affect the controlled system from the outside, but appear in it itself. Such a process may be cyclic.

Self-regulation is an in advance of the understood and organized influence of the subject on its psyche for the transformation of its characteristics in the desired direction. That is why the development of self-regulation must be started from childhood.

Mental self-regulation

Self-regulation is translated literally, how to put in order. That is, self-regulation is a conscious and organized influence of a subject on its own psyche to change its characteristics in the desired and expected direction.

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

• the activating effect of the motivation sphere, which generates the activity of the subject, targeted on the transformation of the characteristics;

• the effect of managing involuntarily or arbitrarily mental images, which arise in personality consciousness;

• functional integrity and structural unity of all cognitive processes of psyche that ensure the effect of the influence of the subject to their psyche;

• the interactiveness and unity of the regions of consciousness and spheres of unconscious as objects by which the subject carries out regulating effect on himself;

• functional relationship of the emotional-volitional area of \u200b\u200bthe individual of the individual and its bodily experience, mental processes.

The beginning of the process of self-regulation should have a relationship with the determination of a particular contradiction associated with the motivational sphere. It is these contradictions that will be a kind of driving force, which stimulates the reorganization of some properties and the damns of their personality. Takes of such self-regulation can be built on the following mechanisms: reflection, imagination, neurolynguistic programming, etc.

The earliest experience of self-regulation is closely interrelated with a bodily sensation.

Everyone reasonable personwho wants to be the owner of his own life, must develop self-regulation in itself. That is, self-regulation can also be called an individual actions in order to be healthy. This actions include everyday morning or evening exercises. According to the results of numerous studies that were conducted in the Russian Federation, it was revealed that due to self-regulation, the human body is rejuvenated.

Self-regulation of personality is also the management of their psycho-emotional states. It can be achieved by the impact of an individual on himself with the help of words - affirmations, thoughts (visualization), regulation of muscle tone and respiration. Mental self-regulation is a kind of coding of its own psyche. Such self-regulation is also called autotraining or autogenic training. Due to self-regulation, several important effects arise, such as: soothing, i.e. Emotional tension is eliminated; Recovery, i.e. Weakened manifestation of fatigue; Activation, i.e. Psychophysiological reactivity increases.

There are natural ways of self-regulation, such as sleep, food intake, chatting with animals and a living environment, hot shower, massage, dancing, movement and other. However, it is not always possible to use such funds. So, for example, being at work Individual, at the time of the occurrence of a tense situation or overwork, cannot go to bed. But it is the timeliness of self-regulation that is a fundamental factor in psychogenic. Timely self-regulation is able to prevent the accumulation of residual phenomenons of overpriced states, promotes the restoration of forces, contributes to the normalization of an emotional background, assists in taking control over their emotions, strengthens the mobilization resources of the body.

Natural self-regulation techniques are one of the simplest and most affordable regulation methods. These include: Smile and laughter, positive thinking, dream, watching beautiful (for example, behind the landscape), viewing photos, animals, colors, inhalation of clean and fresh air, praise anyone, etc.

Sleep affects not only the removal of total fatigue, but also helps, as if to reduce the effect of negative experiences, make them less pronounced. This explains the increased drowsiness of a certain number of people in the period of the experiences of stressful situations or severe life moments.

Water procedures perfectly help to relieve fatigue and relax, also remove irritation and soothe. And the contrasting soul helps to cheer up, defeating lethargy, apathy and fatigue. Hobbies - for many subjects is an excellent means to revive the alarm and tension, as well as restore forces. Sports and physical exertion contribute to the fight against stress and fatigue associated with severe labor weekdays. Also, it is not bad to remove the accumulated stress and fatigue change of the situation. That is why a person is so necessary for a long vacation, in which he can afford to go to rest on the sea, resort, sanatorium, cottage, etc. This is an excellent remedy that restores the necessary reserve of spiritual and physical forces.

In addition to the above, natural regulatory techniques are also distinguished by other, for example, breathing control, muscle tone, verbal impact, drawing, autotraining, self-alignment and many others.

The self-suggestion is in the process of suggestion, which is directed to himself. This process allows you to cause yourself certain necessary sensations, control and manage the cognitive processes of the psyche, somatic and emotional reactions. All wording for self-sustaining should be pronounced in a low-voice number of times, and it is necessary to fully focus on the wording. This method is the basis of all kinds of methods and techniques of mental self-regulation such as autogenous training, yoga, meditation, relaxation.

With autotraining, an individual can restore performance, improve the mood, increase the concentration of attention, etc. For ten minutes without any help, without waiting for an alarming state, the overwork itself will pass or turn into something worse.

The autotraining method is universal, it allows the subjects to individually choose the appropriate reaction of the influence on its own organism, to decide when it is necessary to eliminate the problems that are associated with adverse mental or physical states.

The German psychiatrist Schulz in 1932 proposed a method of self-regulation, which was called autogenous training. The basis of its development was the observation of people belonging to trance states. He believed that the basis of all trance states is factors such as muscle relaxation, psychological peace and sense of drowsiness, self-sucking and suggestion, highly developed imagination. Therefore, by combining several methods, Schulz created the author's technique.

For individuals who experience difficulties with muscle relaxation, the technique developed by J. Jacobson is optimally suitable.

Self-regulation of behavior

In the system of organization of the orientation of any behavioral actions, the act is realized not only from the position of the reflex, that is, from an incentive to act, but also from the position of self-regulation. Consecutive and final results are regularly assessed using multicomponent polar afforentations in the form of their likely to meet the initial needs of the body. Due to what any result of behavioral activity, which is inadequate to the satisfaction of the initial need, is able to instantly perceive, evaluated and as a result of the transformation of behavioral act in the direction of the search for adequate outcome.

In cases where living organisms have successfully reached the results they need, the behavioral acts of a particular focus are terminated, while accompanied by personal positive emotional sensations. After that, the activities of living organisms masters another dominant need, as a result of which behavioral act is in another direction. In the same cases, when living creatures face temporary obstacles to achieving the necessary results, two end results are likely. The first is the development of a formulated approximate research reaction and the conversion of tactics of behavioral manifestations. The second is to switch behavioral acts in order to obtain another no less significant result.

The system of self-regulation of behavior processes can be schematically represented in this way: the emergence of the reaction - the body that feels the need, the end of the reaction is to satisfy such a need, i.e. Acquisition of a useful adaptation result. Between the beginning and the completion of the reactions lies behavior, its phased results, which are aimed at the final outcome and their regular estimation using reverse affamentation. Any behavior of all living beings is initially built by based on continuous comparison of properties that affect them outdoor stimuli with the parameters of the final adaptation result, with regular evaluation of the results that were obtained from the standpoint of satisfaction of the initial need.

Self-regulation methods

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

In the everyday life of the individual, the methods asked for restoration play a special role. Timely and full night sleep is considered the best way to achieve the restoration of forces. Sleep provides a high activity of the functional state. But due to the constant influence of stress factors, overwork and overload, chronic stresses, human sleep may violate. Therefore, for self-regulation, other methods may be needed that are aimed at obtaining a full-fledged rest.

Depending on the sphere, in which self-regulation of personality usually occurs, the methods are corrective, motivational and emotional-volitional. The emotional-willars include the following techniques of self-regulation: self-sustaining, self-adhere, self-site and others.

The self-advice is in the full domestic report in front of their identity about the real personal role in different life situations. This technique is a frank story about the transformations of the fate and the difficulties of life, errors, the wrong steps made earlier, that is, about the most intimate, about deeply personal unrest. Thanks to this reception, the individual is exempt from contradictions and the level of psyche's tension is reduced.

Self-saving is in the communicative process of conscious, critical and analytical impact on personal personalities, the basis. More effective, this technique will only be when it starts to rely on rigid logic and cold intelligence, an objective and reasonable approach to obstacles, contradictions, problems in the processes of life.

Self-approach is the implementation of decisive actions in the circumstances of the clarity of the goal and limited time for thinking. It is produced in the process of conducting training to overcome itself, in cases where the necessary action takes its beginning immediately after the return of such an order. And, as a result, a reflex link is gradually formed, which combines internal speech and action.

Self-adequation is the implementation of a psychoregulatory function that operates at the level of the mind, the stereotypical level, which is set to the impact of creative efforts to analyze and resolve difficult situations. The most effective are verbal and mental self-adhesions in the event that they are characterized by simplicity, shortness, positivity, optimistic.

Self-fixing consists in controlling reactions of self-regulation of personal livelihoods. The result of the activity and the activity itself is assessed from the position of a personal personal standard, that is, controlled. Standard is a kind of standard installed by an individual.

The motivational sphere is distinguished by two methods of self-regulation: mediated and immediate. The mediated method is based on the end of the influence on the central nervous system in general or on some specific formations through direct impact factors, for example, meditation. Immediate methods are a direct and conscious review of the personality of their motivational system, the adjustment of those installations and motives that do not suit it for some reasons. This method includes autotraining, self-hypanosa, etc.

The adjustment method is counted: self-organizing, self-affirmation, self-actualization, self-separation.

An indicator of identity maturity is self-organization. Exist characteristic signs The process of becoming self-organization: Active doing itself with a person, the ratio of life preferences by the personal features of the person, a tendency to self-knowledge, the definition of their weak and strong traits, responsible attitude towards activities, work, for their own words, and actions to the surrounding society.

Self-affirmation has a relationship with the needs of an individual in self-discharge, in the manifestation of self and self-expression. That is, self-assertion is the aspiration of the subject to acquire and maintain a specific social status, which more often acts as a dominant need. Such a desire can be expressed in these achievements in various spheres of life and in defending to other self-importance through verbal statements.

Self-separation is the ability of the individual to independently choose the orientation of self-development.

Self-actualization consists in the aspiration of the individual to probably more fully identifying and forming personal personal potentials. Also, self-actualization is the continuous implementation of possible potentials, talents, abilities as an overthrow of its life goal or a vocation of fate.

There is also an ideomotor workout method. It is based on the fact that micro movement of muscles accompany each mental movement. Therefore, there is the possibility of improving action without their implementation in reality. Its essence lies in meaningful playing future activities. However, along with all the advantages of this method, such as saving time and money resources, forces, there are a number of difficulties. The implementation of this technique requires seriousness in relation to, concentration and concentration, mobilization of imagination. There are certain principles of training individuals. First, they must recreate as much as possible image of the movements that are going to work out. Secondly, the thinking of action should be necessarily associated with their muscular and articular feelings, only in this case it will be a real ideasota representation.

Each individual must choose and select self-regulation methods individually, in accordance with their personal preferences and those who are able to help him successfully regulate their psyche.

Self-regulation of states

The question of self-regulation of states begins to get up when the states have a significant impact on the effectiveness of manufactured activities, interpersonal communication, mental and physiological health. At the same time, under self-regulation is understood not only the elimination of negative states, but also a call for positive.

This is how the human body is arranged that in the occurrence of tension or anxiety, it changes the facial exposure, the tone of the muscles of the skeleton is increasing, the rate of speech is increasing, which leads to errors, the pulse is raised, the respiratory color changes, the complexion. If the individual switches his attention from the causes of anger or sorrow to their external manifestations, such as tears, facial expressions, etc., then the emotional tension will fall. From this it should be concluded that the emotional and physical condition of the subjects is closely interrelated, so they can influence each other.

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

The simplest, however, is quite an effective way of emotional regulation is the relaxation of mimic muscles. To learn how to manage your own emotions for a start, you should master the relaxation of the face muscles and arbitrary control of their state. Control will be more effective with early inclusion since the appearance of emotions. For example, when anger can automatically compress the teeth and change the expression of a person, but if you try to control the manifestations, while setting up questions of this type "How does my face look?", The muscles of the face will begin to relax. Anyone is very important to learn how to relax the relaxation of mimic muscles to use them in service or other situations.

Another reserve for stabilizing emotional states is breathing. No matter how strange it sounded, but not everyone knows how to breathe correctly. Due to improper respiration, increased fatigue can occur. Depending on which state is the individual at the moment, its breathing changes. So, for example, in the process of sleeping in humans, smooth breathing, an angry individual breathing is expensive. From this it follows that respiratory disorders have a dependence on the internal mood of a person, which means that with the help of breathing control, it is possible to influence the emotional state. The main sense of breathing exercises is conscious control over depth, frequency and respiratory rhythm.

Visualization and imagination are also effective means of self-regulation. Visualization is to create internal thinking in the consciousness of the subject, that is, a peculiar activation of the imagination through visual, auditory, taste, tactile and olfactory sensations and combinations thereof. This technique helps the individual to activate memory, recreate it is those sensations that he experienced earlier. When reproduced in the consciousness of certain images of the world, it is possible to quickly quickly distract from the alarming situation and restore emotional stability.

Emotional self-regulation

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

Certain mechanisms of psychological protection provide unconscious levels. These mechanisms operate at the subconscious level and are focused on the fencing of consciousness from traumatic factors, unpleasant experiences that are interrelated with internal or external conflict situations, anxiety and discomfort states. Those. This is a certain form of processing traumatic factors, a peculiar system of stabilization of an individual, which manifests itself in the elimination or minimization of negative emotions. Such mechanisms include: denial and displacement, sublimation and rationalization, depreciation, etc.

The consciously volitional level of emotional self-regulation is aimed at purchasing a comfortable state of the psyche with the help of the efforts of the will. To this level, the volitional control of external manifestations of emotions can also be attributed. Most of the self-regulation techniques that exist today are related to this level (for example, autotraining, muscle relaxation on Jackobson, breathing exercises, work, catharsis, etc.).

At the level of conscious regulation, the conscious will fixed not to solving the conflict of needs and motivations, which underlie discomfort, but to change its objective and individual manifestations. That is, as a result of actions, the causes of such emotional discomfort will not be eliminated. Consequently, the mechanisms of this level are essentially symptomatic. This feature will be general for conscious and for unconscious regulation. The difference between them consists only in the level at which the process takes place: consciously or subconscious. However, a clear rigid border between them does not exist. This is due to the fact that volitional actions in regulation first can be carried out with the participation of consciousness, and then, gradually becoming automatic, can go to the subconscious level.

Consciously semantic (value) level of emotional self-regulation is a qualitatively new way to solve problems related to emotional discomfort. This level of regulation has a goal to eliminate the deep causes of such discomfort, allow internal conflicts of needs and motivation. This goal is achieved through understanding and rethinking individual values \u200b\u200band needs, acquiring new meanings of life. The highest manifestation of semantic regulation is self-regulation at the level of meanings and needs of being.

To implement emotional self-regulation on a conscious-sessional level, it should be learned to clearly think, distinguish between the finest shades of individual experiences with the help of words, comprehend the personal needs that underlie emotions and feelings, to find sense in any experiences, even in unpleasant, and complex life circumstances.

Self-regulation

In modern education and training, the development of self-regulation of the individual is one of the most difficult tasks. Self-regulation, which is implemented by an individual in the processes of activity and is aimed at bringing the potentials of the subject, according to the requirement of such activities, the name is called self-regulation.

Functional parts that carry out a full process of self-regulating activity are the following links.

Departure or adopted by an individual, the focus of activity is to perform the overall system-forming function. In this link, the entire procedure of self-regulation is formed in order to achieve the goal of the goal in the form in which it is aware of the subject.

The next link is an individual model of significant circumstances. This model displays a complex of certain internal and external activity circumstances, to consider which the individual himself considers it important for successful performance. It carries the function of a kind of source of information, on the basis of which the subject can program personal performing actions and actions. It also includes information about the dynamics of circumstances in the processes of activity.

The subject implements the regulatory aspect of constructing, creation of a specific executive acting program for the implementation of such a self-regulation, as a program of executive acts. This program is an information formation that determines the nature, order, methods and other characteristics of acts asked to achieve the goal in specific conditions allocated by the Individual itself, as significant as the basis for the Action Program that is accepted.

The system of personal parameters of achieving the goal is a functional specific link for regulating the psyche. This system carries the functions of clarification and concretization of initial forms and maintaining a goal. The formulation of the goal in general is often insufficient for accurate, directional regulation. Therefore, the individual seeks to overcome the initial information vagueness of the target, while formulating the parameters of the evaluation of the results that correspond to its individual understanding of the goal.

The following regulatory link is monitoring and evaluating real outcomes. It bears the estimation of current and final results regarding the system of successful exploit parameters. This link provides information about the level of conformity or inconsistencies between the programmed focus of activities, its interim and final results and their real (real) accomplishment.

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

Psychological self-regulation

Today in psychological practices and science, such a concept as self-regulation is applied quite widely. But due to the complexity of the very concept of self-regulation and due to the fact that the concept of self-regulation is applied in absolutely different areas Science, at the moment there are several variations of interpretations. More often under self-regulation is understood as a procedure that ensures the stability and sustainability of the system, equilibrium and transformation, characterized by the focus of changes in the identity of various mechanisms of psycho-physiological functions, which are related to the formation of special means of controlling activities.

Allocate such basic values \u200b\u200bthat are invested in the concept of self-regulation.

Psychological self-regulation is one of the most important functions of the Consciousness of the individual, which psychologists are allocated on a par with reflection. After all, it is the relationship of these functions that ensures the integration of the processes of the psyche, the unity of the psyche and all phenomena of the psyche.

Self-regulation is a special mental phenomenon that optimizes the state of the subject, and implies the presence of certain methods, techniques, methods and techniques. Self-regulation can be more widely understood when this process combines not only the ghost of its condition in the desired level, but also all individual management processes at the level of personality, its meanings, landmarks, goals, at the management level of cognitive processes, behavior, actions , activities, communications.

Self-regulation is manifested in all mental phenomena, which are inherent in the individual. Psychological self-regulation includes the regulation of individual processes of psyche, such as perception, sensation, thinking, etc., regulation of individual state or skills in the management of themselves, which have become the property of the subject, the characteristics of its nature due to self-education and education, the regulation of the social behavior of the individual.

Psychological self-regulation is a purposeful transformation of the work of various psycho-physiological functions, for which the development of certain methods of controlling activities is necessary.

Insolvency in regulating their own emotional states, inability to cope with affective sentiments and stress is a barrier for successful professional activities, contributes to disorders interpersonal relationship In the collectives and the family, prevents the achievement of the objectives of the goals and the implementation of intention, leads to an individual health disorder.

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

The main purpose of psychological self-regulation is the formation of certain mental states that contribute to the best use of psychological and physiological abilities of the individual. Under such regulation means the purposeful transformation of individual functions of the psyche and neuropsychiatric sentiments as a whole, which is achieved through a specially created mental activity. This process arises due to specific brain rebuilding, as a result of which the activity of the body is formed, the guide is concentrated and more rationally the entire potential of the body to permit the problems arising.

Receptions of direct impact on the condition of the body can be figuratively divided into two main groups: external and internal.

The first group of normalization of functional states belongs to the reflexology method. It occurs through the impact on the biologically active and reflexogenic points, the organization of the competent diet, pharmacology, functional music and light-music influences, the most powerful method of active influence serves as the impact of one individual to another through the order, hypnosis, conviction, suggestion, etc.

The reflexology method, except for use in medicine, is also widely used for preventive measures in border states, to increase the ability to work, emergency mobilization of the organism reserves.

Optimization of the diet is important in the processes of normalization of functional states. So, for example, a shortage of the organism of the necessary useful minerals, vitamins and other substances necessarily leads to a decrease in resistance. As a result, fast fatigue appears, stressful reactions and others arise. Therefore, balanced nutrition and the inclusion of mandatory products is one of the current preventive methods of adverse states.

One of the most pressing and common methods of impact on personal state is pharmacotherapy. However, only the most natural drugs should be used as preventive measures.

No less widely used combination of functional music with color and light impacts. Also interesting is the method of liberting - therapeutic reading proposed by Bekhterev. This method is implemented by listening to some fragments of them. artistic works, for example, poems.

Self-regulation mechanisms

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

Wake-up is active and passive. Active wakefulness is manifested in cases where the individual reads a book or watching the film. Passive wakefulness is manifested in cases where the subject falls, closes his eyes, relaxes all the muscles, trying not to think specially about anything. This state is the first step towards falling asleep. The next stage is a lower level of wakefulness, there will be dorms, i.e. Surface drowsiness. Further, the subject, as it were, goes down in the steps into the dark room and falls asleep, dipped into deep sleep.

According to the results of the conducted studies, it was revealed that the human brain, which is in the states of dermistry and passive wakefulness, acquires one rather important property - it becomes the most susceptible to the words, to interrelated mental images and ideas.

It follows that in order for the words characterized by targetedness, and corresponding to them thinking and the presentations showed a brightly defined influence on individuals, they should be passed through the brain, which is at a reduced stage of wakefulness - in a state that reminds dormant. This is the main essence of the first mechanism, which is used in the methods of mental self-regulation.

The second important mechanism of self-regulation is the maximum concentration of attention to the permitted task. The focusing attention, the higher the success of the activity that the subject pays attention at the moment. This is the manner that he is not able to simultaneously focus on several phenomena or objects. So, for example, it is impossible to listen to the radio simultaneously and read the book. Caution can be riveted or to the radio or book. And when attention is directed to the book - a person does not hear the radio, and vice versa. Most often, when trying to make two cases at the same time suffers the quality of the execution of two cases. Therefore, it makes no sense in class two actions at the same time. However, quite a few can completely disconnect from interfering factors. In order to learn to fully own your own attention, you should train every day several times a day trying for a couple of minutes to hold attention to anything. With such training, in no case should not be strained. It is necessary to learn how to keep concentrated attention, while not tightening itself in physical plane, nor in psychological.

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

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

The reflection allows an individual to look at itself on the other hand, to transform the attitude towards something, to rebuild your world, adapt to constantly changing reality. Reflection is a way of self-evolutionary personality, in contrast to unconscious forms of self-regulation (psychological protection).

So, self-regulation is a systemic process capable of ensuring adequate circumstances transformation, the plasticity of the life activity of the individual at any stage. This process is characterized by the focus of the activity of the subject, which is implemented through the interaction of various phenomena, processes and levels of psyche. Self-regulatory processes determine the integrity and system integration of the psyche.

Speaker of the Medical and Psychological Center "Plyomed"

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General characteristics of techniques of mental self-regulation

1. The concept and essence of mental self-regulation

From a scientific point of view, the concept of "mental self-regulation" can be considered in a wide and narrow sense of the word. Mental self-regulation in a broad sense means one of the levels of regulating the activity of living beings, for which the use of mental means of reflection and modeling reality is characterized. With such a interpretation, the concept of "mental self-regulation" is used to characterize any aspects of life, including targeted activities and human behavior (O.A. Konopkin, V.I. Morosanova, etc.).

In this manual, in view of its applied orientation, the concept of mental self-regulation is considered in a narrower sense as an arbitrary and targeted change in individual psycho-physiological functions and the mental state as a whole, which is carried out by the subject itself by specially organized mental activity. With the help of mental self-regulation, conscious, deep self-control is developed, the internal psychophysiological and personal resources of a person revealed, giving him relative freedom from the circumstances even in the most difficult life situations.

In a conceptual plan, mental self-regulation is based on the thesis of the unity of the psyche and body (SOMA), from where it follows that mental states can be controlled through changes in the physical condition of the subject and vice versa.

Anyone from the methods of PSR to some extent affects the levels of regulation initially inherent in man.

FROM meaning , The volitional mental level of regulation is peculiar to man (the highest level of regulation).

Unknowable The level of mental regulation, to which can be attributed, on the one hand, congenital reflexes and instincts, conditional reflexes (developed during life). On the other hand, if we consider the psychoanalytic concept of Z. Freud, this level of human behavior regulation is carried out by emotions.

Regulation at the level of activity of vegetative nervous system . The vegetative nervous system is part of the nervous system that manages the work of all internal organs without the participation of consciousness, which is automatically reacting to changes in the external and internal environment. This part of the nervous system in turn consists of two departments - parasympathetic and sympathetic. In the most general form we can say that the sympathy prepares us to active, tense activities. This department is responsible for the fact that in a state of stress in humans is thrown into the blood of adrenaline, the vessels are narrowed, heartbeat is rapidly, and at the level of emotions, fear, anger, etc. appear at the level of emotions. The parasympathetic department of the vegetative system acts as a counterweight - its activation contributes to the rest of the organism and the accumulation of resources for further activities. When increasing the tone of parasympatics, digestion is activated, we are clone in sleep, etc.

Vegetative nervous system manages the most ancient in terms of evolution biochemical level of regulation : The production of hormones, enzymes and other biologically active substances, which in turn change the activities of cells, organs and systems of the human body.

PSR includes three main modules:

· Change the tone of skeletal muscles and respiration;

· Active inclusion of ideas and sensual images;

· Using the programming and regulating role of the word.

In most PSR technicians, these modules are used simultaneously.

The advantages of mental self-regulation allocate:

· The possibility of mastering methods during self-study;

· The speed of assimilation;

· Simplicity of conditions for conducting classes;

· Efficiency after the first lessons;

· Universality of application in different life situations.

Mental self-regulation makes it possible:

· Effectively and independently deal with stress, form an anti-stress image of thinking;

· Get \u200b\u200brid of anxiety, fear and depression;

· Disclose internal resources and expand the potential of intelligence;

· Purchase confidence and ability to control emotions;

· Increase performance, develop creativity;

· Learn in a short time deeply relax and relax well;

· Develop the ability to quickly make optimal solutions in difficult situations;

· Improve the quality of your life.

In studies L.G. Wild is shown that various PSR methods are preferred for people with different individual psychological features. The core of the "natural" stable self-regulation styles make up the specificity of the vegetative regulation (the predominance of the tone of sympathy or parasympatics) and the levels of the vertence (the predominance of extroversion or introversion).

Depending on the nature of this ratio, there are four types of individual self-regulating styles that differ in the severity of the ERGO / trophhotropic response indicators (respectively, according to a sympathetic or parasympathetic circuit) and extra / introversion: harmonious, economical, accumulative and expensive. These characteristics determine the predominance and efficiency of different people of various forms of self-regulation (volitional, emotional; arbitrary and involuntary means of self-regulation).

V. Kapponi, T. Novak pay attention to the fact that as an intuitive diagnosis of the most efficient method for a particular person, the principle of "pleasure-displeasure" can be used: "... Act without violence against yourself (according to the principles of the teacher of the peoples, J. A. Komensesky and Great teachers of yoga) so that the process of knowledge and self-study was pleasure for you. "

PSR techniques under consideration are designed for practically healthy people without expressed somatic complaints and violations of the mental sphere.

The effectiveness of learning exercises directly depends on the presence of interest and readiness to spend energy and time for self-improvement. Improving the success of training contributes to a preliminary choice of concrete psychological problem (Features of character, relationship with a specific person), which will continue to be resolved with the help of developed methods, as in this case the internal motivation towards classes increases.

Exercises are conducted in a quiet environment. Free clothes are recommended, the ability to comfortably sit down or lie down, no interference. As the skills assimilate them, bringing them to automatism, the exercises can be applied in almost any conditions. If necessary, time time can be reduced to a few minutes. I. group classes self-regulation, which particularly concerns its active methods.

The only coercive factor of classes is the systematic, without which it is known, the achievement of the training effect is impossible, although some techniques (the most "organic" person) may compare for a very short time as a kind of "insight".

In many cases, the restriction for the development of the technician may expect an instant and stable result. As a rule, the success is waveled: after breakthroughs, there may be periods of subjective sensation of stagnation. It is necessary to be prepared in advance for such periods.

The success of classes contributes to faith in itself and their strength. Any technique can be represented as very simple, and as a very complex one. Sometimes the authors insist on the complexity of technology, unconsciously maintaining a sense of self-consistent. Respecting their opinion, it is still useful to accept the mental setup: "Truth is simple!".

2. Mental self-regulation techniques

2.1 Relaxation

Relaxation techniques help a person physiologically adapted to survival in the dense forest, live a better life in a civilization. Despite the fact that over the past fifty thousand years, the person's lifestyle has changed in the root, the basic physiological reactions of the body remained at the same level. In natural conditions, falling into a stressful situation, the individual resorts to tactics peculiar to all mammals: to escape or aggression. Under conditions of civilization, natural psycho-physiological mechanisms work in idle and adrenaline emissions lead to stress accumulation.

One of the ways to overcome the internal voltage consists of relaxation, that is, in a more or less conscious relaxation of the muscles. When the muscular voltage is lowered, both nervous decrease with it, so the state of relaxation is already in itself possesses a psycho-generic effect.

In the future, the relaxation state is used as basic when performing exercises that contribute to the deepening of self-knowledge and improvement of mental and physical condition. The criterion of proper training is that whether the enjoyment is delivered and whether good health is preserved even after a long time at the end of the exercises, as if "cleaned" from the inside. Different peopleAs mentioned above, various relaxation techniques are suitable.

Preliminary exercises on the stress-relaxation of muscles.

This technique is based on the elementary knowledge of the fact that the essential voltage of a certain muscle group naturally should be relaxing.

Take the subject of the cylindrical shape with this diameter so that it can be wrapped in your fingers. Holding this subject in the right, dominant (left-handers in the left) hand, squeeze it so much as if you are going to crush it with your fingers. Watch out what happens to your hand. Voltage You will feel not only in your fingers, but also in the forearm. When to endure non-nightness, relieve your fingers. Performing an exercise, it is not necessary to keep a weight item. It is better if the subject occupies a steady position (for example, you are located on the floor and squeeze the leg of the chair).

After the voltage of the corresponding muscle group, a natural is relaxing - let your hand hangs freely or rests on the knee. Compare a feeling of relaxation with previous feelings of tension. Similarly, trace the leg muscle tension. Sit on the floor, mind your hands behind yourself and, lifting my leg, press the foot to the wall; put on her as if you want to move it. Watch out for muscle tension in the leg, as well as in the back area and in the hands. Feeling exhaustion, lie on the floor, follow the sensations in the limbs.

Learning to distinguish muscle tension from relaxation - a necessary condition for preparing for any relaxation technique.

Express relaxation according to V. Kapponi, T. Novak.

Lie down ... The clothes in no way should argue your movements; it is better that the legs are bass). You can cover with a slight bedspread. Close your eyes, "learn yourself calmly", follow the thoughts arising in the head. Do not drive mental images, let them do what they want. Call any pleasant idea (remember something or a little fluttering) and see it as a movie. If in the future there will be unpleasant vision (for example, memories of such banal things as the crush in the bus, or something really serious), do nothing. Do not try to get rid of them with a volitional effort.

Bending the legs in the form of the letter "L", praise on them from the bottom up and back - thereby you are relaxing the muscles. Taking a deep breath, hold your breath. Without making exhalation, draw your stomach and press the protruding lumbar vertebrae to the litter on which they are lying. Fix this position (lying so until it becomes treated). Make exhale and relax completely. Tell a little calmly. This exercise is repeated three times. Having inhaled, for the maximum time to hold your breath in the chest. After the exhalation, lie in a relaxed state (do not forget to start breathing again, but do not affect breathing, let the body breathes itself). Repeat it three times.

Having inhaled, delay your breath and, arms crossed, hug yourself by the shoulders, squeezing them as stronger as possible. "Empty", make an exhale and relax. Hands can be left in the same position. Tell a little. Continue to keep your hands in the "hug" position (if before that you lay, pulling them along the body, then return to the specified pose). With the legs bent in the knees, if it is more convenient, shake out of the side to the side. Out up the arms and, remaining in the lying position, feel relaxation.

Do not rush to finish relaxation. Tell while you want it. Then stretch, as if after waking out of sleep and, slowly opening my eyes, sit slowly.

Relaxation with focus on breathing.

This approach implies physiological muscular relaxation at every exhalation. Lay it yourself in the lying position (subject to all basic requirements: peace, spacious clothing, moderate air temperature). Slowly close your eyes. Keep your breath. With each new exhalation, you go deeper into a state of relaxation. Enter so until you feel that you have reached the most deep stages of relaxation, which is required by your body.

You are lying relaxed, conscious that your breathing has become calmer and deep. Feeling relaxation in the whole body. You learn motionless, insistent, feel pleasant sensations. Feeling that calm and relaxation affected your soul. You enjoy the feelings of peace and carelessness. The body itself will give you to understand when it will feel enough vigorous. Relaxation will cease to bring pleasure, and you will want to return to the active, cheerful state. Do not hurry with this, slowly stretch and also slowly open your eyes. When you want to sit down. Then make a fast exhale.

Relaxation with elements of meditation in Shakti Gavein.

Lie on the back. Hands stretched along the body or linked on the stomach. Close your eyes, breathe calmly, pretty slow and deep. Imagine that your topics is illuminated with golden light. Make a slow deep breath and exhale. Repeat it five times (the number of repetitions in all cases can be reduced to 3), paying attention to the glowing spot until you feel that the light comes from your tempe.

Switch attention to the neck. Imagine that it also emits golden radiance. Focusing on this radiation, inspire and exhale 5 times. Mentally focus on the central part of your chest. Imagine the glow outgoing from it. Again 5 times breathe deeply and exhale. Feel how energy increases in you.

Move attention to the solar plexus, imagine a stain of golden light around the recess above the stomach. Inhale slowly and exhale air out of it. Repeat it 5 times. Now imagine the light around your pelvis. Make 5 breaths and exhale, focus on the sensation, as if the light energy stands out and increases. Finally, imagine the radiance around your feet and focus on it your attention for 5 respiratory cycles. And now imagine all six shining stains at the same time. Your body resembles a thread of precious stones emitting energy.

Breathe deeper and exhale imagine how energy is bottled on the surface of the left side of your body from the country to the lower limbs. When inhaling, imagine the reverse process - how it flows on the right side of the body to the theme. Allow this energy to circulate thus three times. Then, on a slow down exhale, imagine how the stream of energy moves from the temperature of the front of the body to the lower limbs. When you inhale, feel like it moves along the back of the body to the theme. Let it circulate thus also three times.

Now imagine that the energy accumulates at your feet; Let it slowly move up the central part of the body from the lower limbs to the head, and then in the opposite direction - on the surface of the body to the lower limbs. Repeat this procedure while it delivers you pleasant sensations.

Get out of the state of relaxation slowly, giving the opportunity to adjust the organism under the rhythm of everyday life.

Progressive muscular relaxation J. Jacobson.

This relaxation method is suitable for those people whose muscles are tense to such an excessive extent that no other exercises are able to eliminate their overvoltage. Modern life, according to Jacobson, replete reasons for neuromuscular voltage, which has the property of rolling and accompanied by increased mental tension and irritability. If a person in such a state is trying to relax, it often reaches a completely opposite result. General relaxation (especially if overvoltage is experienced at the mental level) is possible only with relaxation of all skeletal muscles.

Exercises are carried out in the lying position; It is desirable that in the process of classes you are not disturbed. If you are distracted by the inevitable monotonous external stimuli (hours of hours, the noise of the refrigerator, the buzz passing past trams, etc.), it is recommended to hold a mental attitude: "The surround sounds are not interested in me, they do not mind me, they do not interfere with me" (phrase is formulated in individual). The room should be comfortable for you.

Before the start of each exercise, set out more comfortably in the position lying on your back. Hands still lie along the body palms down, legs slightly spread. Some authors recommend putting a small pillow or roller under the lined knees, which contributes to the best relaxation of the muscles of the legs. Tell the eyes calmly and slowly. The slower you will close them, the faster it will achieve soothe.

Relaxation of muscles of the hands.

Approximately five minutes are calmly lying in the original position. Then bend the left hand in the wrist so that the palm gets up vertically, hold it in this position for a few minutes; The forearm remains motionless. Follow the feeling of tension in the muscles of the forearm. Relax your hand, allowing the brush under your own weight to fall on the bedspread. Now your hand cannot but be relaxed - after such a muscle tension, relaxation is a physiological need. For a few minutes, watch the feeling of relaxation in the brush and forearm. Repeat this exercise again. Then spend half an hour at rest. The most important thing is to learn to recognize the feelings of the tension of Irasselability.

The next day, repeat the previous exercise. After the second relaxation of the hands, bend it in the wrist in the direction from myself (that is, otherwise than before), downwards. Relax time remaining up to the hour.

Today you are relaxing. Do only relaxation, while watching sensations in your left hand (it is relaxed or from time to time you feel tensions?).

To the first and second exercises, we will appreciate the experience with the flexor of the elbow joint. Bend the left hand in the elbow at an angle of 30 o, that is, lift it from the bedspread. Repeat this operation three times for about 2 minutes with subsequent relaxation for several minutes. Relax the remainder.

Repeat all previous exercises. Then we will train triceps. You will achieve tension in this muscle, if, putting a stack of books under the forearm, you will put the lingering hand on them. Three times alternate voltage and relaxation (for relaxation, remove your hand from the case, for the books you use as an aid). Relax the remainder.

Hour repetition. Circlist four exercises for your left hand.

This exercise will show you how successfully you captured all the previous ones. Your task is to lie calmly, stretching your arms along the body. You will seek voltage, without moving with your left hand, exclusively concentrating on it. Approximately half a minute focus on the voltage, then transfer it to relaxation. Repeat it several times. The rest of the hour is again relaxed. In the future, do the same with your right hand (that is, only seven exercises).

Relaxation of mother's muscles .

You can start with repeating exercises for hands, but it is not necessary to do this. If you have already learned to recognize voltage and relaxation in each muscles group and are able to control these processes, you can immediately begin relaxation. So, relax with the whole body, you will only train your legs (first left, then right).

Bend the leg in the knee - the muscles are tense at the top of the leg and knee. We train in three-time alternation of voltage and relaxation. And now, on the contrary, wound up the limb, to yourself. Tension and relaxation of caviar. Voltage and relaxation in the top of the hip - the trained leg hangs from the bed (sofa and t.), Thereby reaching the voltage. Then return the leg in the original position and focus on relaxation. The voltage at the bottom of the thigh is achieved by flexing his legs in the knee. Voltage in the area of \u200b\u200bhip joint and abdomen - lift the leg in such a way that only the hip joint is bent. The voltage of the buttock muscles - putting several books under his knee, pressing hard on them.

Data six exercises discharge by one or two lessons on the repetition, or provide one lesson dedicated to exclusively relaxation.

Relaxation of muscles torso .

Belly's muscles - we perform as follows: either deliberately pull the stomach into yourself, or slowly rose from the position lying in the sitting position. Muscles located along the spine - the voltage is achieved by flexing and disintegration in the lower back (in the position lying on the back).

Muscles of the respiratory system. Prior to the start of the exercise, it is recommended to carry out approximately half-hour solid relaxation. Then spend a series of deep breaths and exhale. At the same time, you will constantly feel the tension that occurs in the chest when inhaling (it is possible that at first you will mark only the stress under the sneaker; thanks to the training, you will easily learn to recognize it in other parts of the chest). When you become clear the overall stress pattern in the process of deep breathing, you can define it and with normal breathing. The purpose of this exercise is not to control the breath (as in other relaxation methods), rather, on the contrary, it is about to save this process from the arbitrary influence of the volitional factors so that it functions absolutely spontaneously.

Muscle relaxation shoulders. It implies the acquisition of several skills. Crosses stretched forward, you fix the voltage in the front of the chest; By rotating the shoulders back - the voltage between the blades, lifting them - the voltage on the sides of the neck and in the upper part of the shoulders themselves. The tension in the left side of the neck is achieved by the tilt of the head left, in the right - right. Locking it in the front and rear sides takes place when head slips back and forth. This shoulder relaxation exercise can be done in one reception, but it can also be styled.

Exercises for the relaxation of the body as a whole should be spent approximately a week (if you consider it necessary to fix some skills, in this case, prosecute classes on exclusively relaxing).

Muscle relaxation eye .

The stress in the forehead is achieved by shifting the skin on the forehead in wrinkles. The tension of the muscles of the eyelid - weching your eyebrows, the eyes are tightly closed. The voltage of the glasses of the muscles - at the same time we feel the tension in the eyeball. With closed eyes, look to the right, left, up, down. We train until we are able to clearly recognize the tension, and thus get rid of it (that is, relaxing the muscle data).

The voltage of the ice muscles - mastering the previous exercise, open the eyes and follow what happens when you translate the look from the ceiling to the floor and vice versa. Focus voltage and relaxation.

Relaxation of facial muscles .

Griing your teeth, follow in all the details for the concomitant tension. Relax. Repeat the exercise several times. Open your mouth. What muscles strained at the same time? You must feel the tension in front of the sinks, but only more deeply. Bring your teeth, watch the tension in the cheeks. Relax. Round the mouth, as if by saying "Oh!", Full the tension, then relax your lips. After moving back the tongue, follow the voltage, relax.

Relaxation of mental activity .

After a quarter of an hour after complete relaxation, imagine (with closed eyes), which see the ceiling and the floor of the room in which you are. If you imagine perfectly, you will feel the same muscle tension that would experience when performing this task "reveal". Relax for five to ten minutes. Then imagine the wall to the left of you and on the right. The goal is to develop the ability to cause an intense mental image, and thereby stress in the appropriate muscle groups.

In the future (again after relaxation), imagine that the car passes by you. Similarly, you can exercise with any moving objects; You can imagine, as if the train goes, the plane or a bird flies, the ball rolls up and so on. Felting the stress in the eyes with the ideas of moving objects, focus on the stress of the eye muscles in the "observation" for fixed objects, for example, imagine themselves -Lo books. Such an approach leads to "cleaner of thoughts" - already during or after the exercise you will feel that your thoughts as it were, ceased to worry you, none of them flashes in your brain.

Progressive Muscular Relaxation Timeline (wearing a recommendation)

Left hand	on the hour for 6 days
Right hand
Left leg	for hours for 9 days
Right leg
Torchishche
	on the hour for 6 days
Imaginary conversations
Mysterious images	for a hour for a week

2.2 breathing exercises

Since ancient times, there is a close relationship between the breath and the psychophysiological state of a person. In all the eastern harmonization systems - yoga, qigun, zen-buddhism - the use of various respiratory exercises is a prerequisite for achieving the desired mental states.

Breathing is a universal tool that allows you to adjust the tone of the central nervous system widely: from deep braking to a high level of mobility. By adjusting the depth of the inhalation and exhalation, the magnitude of the pause on the breath and exhalation, as well as using various parts of the lung volume (upper, medium or lower), can consciously control the body's tone.

If it is necessary to achieve muscle relaxation, calm the nervous system, remove excessive excitation, it is advisable to reduce the duration of the breath, increase the exhalation time and increase the pause, the delay after it, and the breathing itself should be abdominal (or diaphragmal) (see the exercise below). To increase the tone of the body, mobilizing the nervous system, on the contrary, practice extended breathing and pause to inhale, reducing the exhalation time, using, mainly the upper and middle lung departments. The condition for the correct performance of breathing practices is the absence of excessive effort when inhaling when a person tries to capture more air. In this case, the state of hyperventilation (dizziness, heartbeat, etc.) may develop. In this case, the exercise must be stopped and in the future do not make such excessive efforts when inhaling.

In classical yoga, there is a detailed system of breathing exercises, called pranayama, which has developed and tested by the centuries-old experience.

Full breath.

Complete breathing combines three types of respiration - the top, middle and lower. It has a powerful physiological impact on the vegetative nervous system, normalizes the metabolism, contributes to the optimization of psycho-emotional state.

Make exhale. Diaphragmal breathing fill the lower part of the lungs (stomach increases). Then, continuing inhale, expand the chest, and the air enters the middle part of the lungs. You finish inhaling with crooking breathing, fill the upper part of the lungs. Thus, inhale with full breathing occurs smoothly, without jerks, waving. After execution, there may be a small pause and start the complete exhalation in the same sequence as inhale, that is, the lower exhale is first exhaled with the abdomen, and then the middle and top with the simultaneous lowering of the ribs and the clavicle. The time of exhalation with the right breathing is about 2 times the time of the breath. Repeat 5 times.

With proper execution, there is a sense of pacification, rest, the frequency of the pulse and blood pressure decreases, efficiency increases.

2.3 Autogenous training

Autogenous training (AT) is a method aimed at restoring a dynamic equilibrium system of homeostatic self-regulating mechanisms of the human body, impaired as a result of stressful impact. The main elements of the method are a combination of muscle relaxation, self-attacking and self-education (autodidactics).

Immersion in the state of autogenous relaxation (relaxation) through the use of special exercises ("heaviness" and "warmth") gives a good neuropsychiatric vacation and is the basis for various effective self-adhesive formulas up to suddenness of independent equilibrium, cheerfulness, good mood, coolness, purposefulness , good performance and other valuable qualities bordering the restructuring of the worldview, that is, restructuring in the desirable direction of attitudes towards itself, to another and surrounding world.

Autogenous training contributes to a decrease in emotional stress, feelings of anxiety and discomfort. Under the influence of AT, the mood is improved, the sleep is normalized, the body and personality is activated. With AT, you can solve the tasks of the strengthening of the will, correction of some inadequate forms of behavior, mobilizing human intelligent resources, rest, restore forces in a short time.

Autogenous training can be used for prophylactic tasks; relieving the consequences of stress and neurotic states; treatment of neurotic states, functional disorders of the nervous system (neurotic, hysteria, mental impotence or frigidity, emotional deviations - depression, mental disinhibition, vegetaryous dystonia, etc.); The treatment of adaptation diseases (psychosomatic disorders: arterial hypertension, bronchial asthma, ulcerative disease of the gastrointestinal tract, etc.).

The emergence of autogenous workout as an independent method and the term itself is usually associated with the publication of the Schulz monograph "DAS Autogene Training" (1932). It is purposefully exploring a complex of bodily sensations associated with hypnotic state, Schulz found that the subjective feeling of muscle gravity is a consequence of a decrease in the tone of skeletal muscles, and the feeling of heat is to expand the vessels. The main merit of Schulz consists in proof that, with significant relaxation of the cross-striped and smooth muscles, there is a special state of consciousness, which allows them to influence various, including initial involuntary, body functions. As a rule, they allocate the first (lower) and second (higher) steps at.

The first step includes six classic exercises, the conditional names of which: "severity" ("muscles"), "heat" ("blood vessels"), "breathing" ("light"), "heart", "warm in the field of sunny Welding "(" digestive organs ")," coolness in the forehead "(" head ").

Autogenic training technique.

Conditions for holding .

1. At the first stage, it is best to do in a quiet, relaxed room with a soft, inappropriate light, at a comfortable temperature, in loose clothes. As you develop, an AT elements can be used in any setting: at work (training pause), at home, in transport and others, at first glance, uncomfortable places.

2. AT can be engaged in one of the following 3 provisions:

· The position "lying on the back": a head on a low pillow, arms along the body, somewhat bent in the elbow joints, palms down, legs stretched and a bit diluted, socks outward;

· Pose "Polipping in a chair": the head and back are comfortable and gently rest on the back of the chair, the hands are relaxed, lying on armrests or on the hips;

· Pose "Coucher on the trembling": sit on the chair, the head is slightly lowered, the hands relaxed on the hips, the brushes are reduced, the legs are conveniently placed and bent around the angle of 120 o.

AT can be engaged 1-3 times a day from 10 to 30 minutes. It is better to conduct training before lifting in the morning, in the afternoon during the lunch break and in the evening during the departure to sleep. For self-conducting at the first steps, it is recommended to write down the suggestion formulas on the tape ribbon, so as not to be distracted by the memorization of the AT text.

All exercises need to begin with a concentration of attention, that is, focus on yourself, their feelings. At the beginning soothe breathe. For this, they are learning the preparatory exercise (see below), the implementation of which significantly increases the effect of exposure and allows you to significantly accelerate the onset of the state of relaxation. You can also use techniques that cause reflex activation of the parasympathetic nervous system, which leads to a common sedative (soothing) effect.

Preparatory exercise.

At the expense of "times" to make a short sharp "noisy" breath and, strongly squeezing the brush of the hands in the fists, press them to the chest. At the expense of "two", "three", "four" - a slow calm deep exhalation, accompanied by a natural sound, resembling a light moan; At the same time, the hands sharply throw down and slowly relax the brushes. At the expense of "five", "six" - pause in breathing and fixation of attention on the feeling of complete relaxation of hands.

You can manage an exercise in parts: first - "Breath", then "Hands". Special attention should be paid to the naturalness of the exhalation, indicator of which is the presence of a characteristic sound. After mastering the exercise, in general, all participants in the group gives a task for its independent execution within one minute. The pace of account may be individual.

Main exercises of autogenic workout.

1. Exercise aimed at general soothing. Close your eyes and at first calm your breath. Make a deep breath and slow exhalation ... Repeat a force formula itself, golden Rule AT: In the breath: "I ..."; On the exhale: "... calm ... I'm completely calm ..." ... "All the alarms and excitement remained outside of this room ... All the muscles are pleasantly relaxed ... On each exhale, a pleasant relaxation wave is rolled throughout the body. .. The whole body rests ... "Repeat yourself again:" I am calm, I'm completely calm, I am absolutely calm ... " After pronouncing each formula, there is a pause of 5-7 p. At this time, it is advisable to call the corresponding bright images.

2. Exercise aimed at relaxation. On the breath slightly strain the muscles of the right hand, completely relax on the exhale. You feel a pleasant severity in your right hand ... (You can imagine a lead weight, filling your hand) ... The feeling of gravity in the right hand is increasingly growing ... The muscles of the hand completely relax ... The right hand is very heavy ... Speak the following formula And fix this feeling: on the breath: "My right hand ..."; On the exhalation: "... heavy ... my right hand is very heavy ...".

Now transfer your attention to your left hand. The left hand also becomes heavy ... The lead weight fills it ... The muscles of the left hand relax ... The left hand is getting harder and harder ... Take the following formula: On the breath "My left hand ..."; On the exhalation "... heavy, my left hand is very heavy ..." ... "Pleasant severity fills my hands and legs ... A feeling of pleasant gravity in the whole body is increasingly growing (remembering the state after a good walk through the woods) ... The whole body is very heavy ... The whole body is relaxed and heavy ... "(Speak the same formulas for both legs).

3. Exercise aimed at calling the feeling of heat. You feel a pleasant warmth in your right hand ... The blood vessels of the right hand are expanding ... (Mentally exhale the stream of hot air through your hand, feel like with each exhale it becomes all warmer and warmer, the stream of hot air flows through the right hand). "A hot stream of air warms my hand ... A pleasant feeling of heat differed on his right hand ... The right hand became hot, the palm is burning especially ...". Call to myself the following formula: On the breath: "My right hand ..."; On the exhalation: "... warm, my right hand is very warm ...".

Transfer attention to the left hand! Imagine how you immerse it in nice warm water ... "The left hand warms ... you feel pleasant warmth in your left hand ... Pleasant heat is bottled on your left hand ... Small blood vessels expand ... The left hand becomes all warmer and warmer ... Speak to yourself the following formula: On the breath: "My left hand ...", in exhalation: "... warm, my left hand is very warm ...".

Then transfer your attention on both legs! Imagine how you omit them in warm water ... The legs become warm ... Take the following formula: "My legs ...", on exhale: "... warm, my legs are very warm .. . ".

4. Exercise aimed at mastering the regulation of rhythm and respiratory frequency. Repeat to yourself: "I am calm, I'm completely calm ..." Your breathing slow ... breathing calm ... Rhythmic breathing, smooth ... On each exhale, a pleasant wave of calm is rolled throughout the body ... breathing light .. . Pleasant coolness flows into the lungs ... Once again, say about myself: "I'm calm, I'm completely calm ... I am absolutely calm ...".

5. Exercise aimed at mastering the regulation of rhythm and cardiac frequency

The heart beats rhythmically, calm ... Your heart works in recreation mode ... The heart beats exactly, calmly ... pleasant peace, rest ... "I am completely calm ... I am absolutely calm ...".

6. Exercise aimed at calling the feeling of heat in solar plexus. Place your attention to the area of \u200b\u200bsolar plexus. Imagine that in this place is a small bright sun. ... "Your solar plexus radiates warm ... A pleasant feeling of heat is bottled on all internal organs ... the feeling of heat in the solar plexus is increasingly growing ..." My belly is warmed by a pleasant, deep warmth ... My belly will be warmed with a pleasant warmth ... Solar plexus radiates warm ... It is expanding blood vessels of solar plexus ... pleasant heat fills internal organs ... the internal organs are heal ... ".

7. Cool in the forehead area. And now imagine, as if you put a small lump of snow between the eyebrows ... Feel how the forehead becomes cool ... Like a draft of your forehead ... Pleasant coolness applies to the temples ... The head becomes easy, all unpleasant Feelings disappeared ... Clear head, Fresh ... The forehead is cool ...

8. Out of autogenous immersion. You can talk about yourself to speak the following text to exit autogenous dive: "And now I will count to five, and with each account instead of gravity, letters will increase the tide of strength, energy. At the expense of "five" I will open my eyes. The head will be fresh, clear, and I will be happy to continue my day. So, "Once" - the severity of the hands disappears, out of the legs. "Two" - the severity of the whole body disappears. The body is poured by force, cheerfulness. "Three" - light chills runs throughout the body, the muscles are poured by force. "Four" - the head clarifies, light, fresh, thoughts are clear. "Five" - \u200b\u200byou can open your eyes. I rested perfectly, gained strength, health. I feel easy. The mood is cheerful, joyful.

Self-alignment formulas during occupations at.

Relaxation technique should be mastered as an independent reception of self-regulation and at the same time as a foundation for mastering a more complex element of autotraining - self-appliance technique.

Self-pressure - This is a mental impact that is carried out using speech and is characterized by reduced argumentation. Self-pressure formulas are accepted with a reduced degree of awareness and criticality, become an internal installation, guiding, regulating and stimulating mental and physical activity, implemented with one degree or another automatism.

In the act of suggestive self-formation, two interrelated stages can be distinguished: preparatory (for example, AT exercises) and executive (actually realization of self-pressure formulas).

Self-pressure formulas are not primarily pronounced out loud, but repeated mentally (you can several times). If there is a problem with the concentration of attention, you can use an external speech, but not very loud.

Requirements that must satisfy the self-alignment formulas.

The formula should be aimed at itself. They must be in the first person and pronounce on their own behalf. Formulas should be positive (without a negative particle "not") and consist of verbs with the greatest effects, should not be excessively deployed, consist of 5-7 short proposals. Remember that the rolling formulas mobilize the strength and abilities of a person, and the unbearable- demobilize.

Deep muscle relaxation reduces the level of wakefulness, rebuilds the mode of operation of the nervous system and makes the body more sensitive to mental orders. Object formulas in AT should begin and end with causing feelings of calm. For example: "I'm calm ... I'm completely calm ... I am absolutely calm ...".

Approximate formulas .

1. Object formulas allow you to work out or improve the mechanism of the internal watches. To do this, it is enough to apply the formula: after a strong and calm sleep, I wake up in so many hours.

2. Formulas can be aimed at improving the motivation of the selected activity. To do this, it is necessary to enter into the system of exercises AT such formulas: My study (work) gives me joy; I am easy to learn; I cope with study, everything will turn out well; I am attentive. Thoughts focused; I work (writes, read) easy.

3. As a general formula aimed at removing aggressiveness, this is used in AT: always and everywhere I am completely calm and cold-blooded. I stay free and calm.

4. Serious AT occupation is a wonderful means to overcome insomnia. There is a whole arsenal formula for strengthening sleep, for example, when it fails to fall asleep: the head is free from thoughts; extraneous thoughts, anxiety and excitement to me indifferent; feeling peaceful soothing; Eyes stick out, eyelids; Full peace.

5. Remove the headache to you will help you the following formulas: I am calm ... I am completely calm ...; Gradually subsides a headache ...; Headache all decreases and decreases ...; Fully relaxed head muscles ...; The head becomes clear ...; Fresh head, free ...

All of the above formulas should be used after absorption and repetition of the main exercises on relaxation, inserting them between the main exercises.

Typical errors in occupations at.

When pronouncing the formulas should not "try hard," everything turns out on the contrary. All formulas are implemented effectively, if a full immersion is achieved in the "AT state", that is, if the involuntary led itself into a state of deep relaxation. The effectiveness of progressing the formulas in the state of wakefulness is significantly lower than in the state of the changed state of consciousness.

It is impossible to dramatically leave the state of autogenous dive, because there may be unpleasant sensations in the body in connection with the inertness of the body and, especially in the head (lead gravity, inhibition). Mobilization should be energetic, but not fast, sharp. It is impossible to fix your attention to 4 and 5 exercises ("Breathing" and "Heart"). Often, with high-quality relaxation, a person breathes automatically, and the heart works quietly. As soon as AT does not pay attention to the work of the heart and does not hear it, the fear of stopping the heart or breathing may instantly arise.

From the classic repertoire to include in the soothing part of classes AT. Recommended:

· I.-S. Bach Prelude di-major. Prelude Mi-Minor.

· V. Mozart. "Night Serenade" (Part 2). Symphony No. 40 (Part 2). A violin concert of Sol C Major (Part 2). Symphony of La Major (part 2).

· L. Beethoven. Pastoral Symphony No. 6 (Part 2). Romance for violin with orchestra Sol Major. Romance for violin with orchestra Fa-major.

· F.-P. Schubert. "Unfined symphony" (part 2).

· R. Schuman. "Fantastic plays." "Evening."

Predominantly activant Such musical works are provided:

· L. Beethoven. Pastoral Symphony number 6 (Part 1). Trio concert for piano, violins and cello with orchestra D-Major (part 1).

· I. Brahms. Piano concert No. 2 Si-Bf Major (part 1).

· A. Dvarak. Eighth Symphony (Part 1).

2.4 Meditation

Translated from Latin "Meditatio" means "reflection", "reasoning", "thinking", but in this case there is a difference from the usual "European" way to think about something. By using the power of the mind, we deepen in reflections purposefully, trying to be as objective as possible. Thus, we act as third-party observers, strive to introduce into the framework and clearly determine the interests persecuted by us, we argue reasonably and logically to achieve a clear definition and understand the tasks arising from it. Meditation means what we do something we provide Place, let it develop, observe, we are in contact, perceive in all the completeness and moving towards without a goal. The participant itself is a passive process, occupies an expectant position: everything will happen by itself. The more conscious of his aspirations, the greater the harm they apply. Meditation does not need to evaluate anything by providing a complete will to thoughts, feelings and processes in the body.

Each of the meditation methods helps to "clear" the mind and enter the role of impassive observer himself. In addition, with the help of regular meditation, it is possible to increase stress resistance, reduce the frequency of heartbeat and respiration, as well as blood pressure, facilitate headache and remove muscle tension.

General meditation technique.

There are many types of meditation. Here is a technique that can be used beginners.

The room must be familiar, well-cleaned and weakly lit, as well as the most quiet. Pose comfortable, unprotected. Condition is a direct back. Imagine that your spine consists of coins laying on each other; If the column is not absolutely vertical, then it will fall apart. Breath deep, smooth.

Before meditation, it is necessary to perform any type of relaxation relaxation type "Voltage - Relaxation". The theme of meditation for beginners can be something real, such as sounds that are coming from the outside to the room. It is necessary to realize not only sounds, but also space between them, empty, silent space between sound sources. It is necessary to mark the time intervals between the sounds during which silence is preserved.

Approximate concentration time - 20 min. Work on this method lasts from several days to several weeks without interruptions until it is possible to maintain attention on sounds for at least 20 minutes. A more complex topic can be a concentration on breathing, on the movement of the diaphragm. The process of meditation may be accompanied by the traditional Yogan Martha "Co-Ham" (translated from Sanskrit meaning "this is me"). During the inhalation, the consciousness of "CO" ("this") is pronounced "Ham" during the exhalation. These are natural sounds accompanying inhale and exhale, so, pronouncing them, do not strain the ligaments.

The correct meditative attitude is to observe the elected object, while other associative thoughts can sweep in the mind; Without encouraging them and disappointing, you need to establish a neutral attitude to them. Perturing thoughts will gradually leave. The psychology of yoga and other spiritual traditions emphasizes the importance of the word "obstacle", because everything is an obstacle. The process of meditation cites a scattered mind to exempt from obstacles, this is a state of controlled, aimed at attention. You can be constantly in the meditative condition in everyday life, that is, to teach your mind to controlled attention. This will no longer need special conditions.

There are many meditative techniques. This is also breathing observation (Zen), and monitoring the movement of the diaphragm (Buddhist), and observation of sounds and space around (Tibetan), and monitoring the waves of thoughts, chains of associations. Consider some of the techniques in more detail.

Separate methods of meditation .

Concentration on the subject.

Select an item that symbolizes something pleasant to you. It can be a candle, vase, beautiful stone, tree, flower, painting - anything. Relax with the help of the exercise given above, and then focus on the selected subject. Look at him as if you see for the first time. Close your eyes and imagine a mental image of this item; Then open your eyes and focus again. You will probably be distracted; In this case, note about yourself, where your thoughts wandered, and then return them back to your subject. "Well, I started thinking that you cook today. Now I will not think about it and return to my vase (candle, wood, etc.). "

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To quickly switch from one emotional or mental state to another, you can use a variety of methods: self-control, self-sucking, sport, or sleep (active and passive discharge), tears, switching or disabling attention, rationalization, analysis of the situation, autotrane, change, meditation, relaxation and other. And even prayers from the position of psychology - the method of self-regulation. Theover they help that they allow a person to come into consciousness and find a rational solution. What other methods of self-regulation are there? Let's figure it out.

Direct methods

Music refers to direct methods of impact on the psyche. Yes, its effectiveness was experimentally proved in the XIX century V. M. Bekhterev, although intuitively music for treatment was used in antiquity.

The second method is libropsihotherapy, or treatment with special literature. Books tighten a person in a fictional world, make you feel the emotions of the heroes and distract from our own experiences.

Mediated methods

• Work and sport - the first methods of mediated methods. They provide discharge, charge positive and distract from experiences.
• Imagotherapy, or role-playing games - the method of correction of the state through personality changes. In the process, new features are formed, the experience of the problems is changed.
• Suggestion and self-suggestion. Pronomed words are not criticized, but they are accepted by default and become an internal installation of a person who corrected its activity.

As you might notice, these methods do not necessarily relate to self-regulation, but there are methods exclusively for self-use, developing the ability to self-government. For example, autogenous training. You will also learn about this from the article, but a little later.

By functional direction

Three groups of methods can be distinguished:

1. Methods of conscious control over emotions: elimination of external signs, relaxation and muscle tension, respiratory techniques.
2. Intelligent methods: Switching attention and reflection.
3. Motivational and volitional methods: self-separation, self-education, self-site, complacency, self-sucking.

Psychotechnics on behavioral correction tasks

Reduced arousal

Effectively use:

• distraction and switching attention;
• goal (consider different options);
• physical relaxation;
• pretty and autogenous training;
• respiratory gymnastics for relaxation.

Activation of resources

Effectively use:

• autogenous training for mobilization;
• improving motivation;
• respiratory gymnastics for activity;
• plot ideas;
• memories of active emotional states and aroused their situations;
• mental and sensory stimulation;
• heterosugesty.

Mental desensitization

Effectively:

• representation of successful behavior;
• self-confidence and neutral attitude towards harmful factors;
• intentional passive attitude.

Elimination of emotional stress

Effectively:

• listening to music;
• relaxation;
• substitution;
• rationalization;
• fantasy.

Restoration of power

Effectively:

• meditation;
• sleeping;
• self-pressure on rapid recovery.

Regulation of the vegetative system

Effectively:

• outcasting;
• heterorgulation;
• breathing exercises.

Autogenous training

The method was developed in 1930 by the German psychotherapist I. G. Schultz. In Russia, the method is applied and studied since 1950.

At first, autotranship was used only for the treatment of nervous disorders, but gradually began to apply in order to prevent. Today it is a popular method of unloading emotional and mental state in all areas and activities: studies, work, relationships, and so on.

Outcasting in a modern understanding even has its subspecies:

• psychiatrous training (PMT);
• psychotronic training (PTT);
• psychoregulating training (PRT).

But at the heart of any autotranslation, the relaxation mechanism is laid, that is:

• development of muscle relaxation techniques;
• development of the skills of the feeling of heat and cold in the body;
• increasing the concentration of attention and volitional installation for the overall condition of the body.

Outcasting goal is to remove muscle and emotional tension, inspire the development of arbitrariness in a relaxed state.

I suggest to get acquainted with the morning autotranship, charging vigor and positive for the whole day. You can perform it at any time, at least immediately after waking up, lying in bed. You only need to pronounce the following words (installations). It is very important to speak from your face in the present time.

Text can be saved and print as a memo

Self-pressure

In essence, the method described above and there is an impeller. With the help of these words, your belief is intensified, the implementation of plans. You get the installation for success and understand that everything depends only on you.

Self-pressure is always positive statements on the first person, said in the present time. You yourself can come up with your own topical and responding installation. Self-adhesion directly affects the psychophysiology of the brain, forces it to concentrate on purpose.

There are several principles for building phrases. You refer to the subconscious, therefore comply with them.

1. Use positive and affirmative phrases, do not resort to "not" and "never." For example, instead of "head not hurts", "say" the pain left the head. "
2. Maximum specifics. Do not skimp on words and suggestions. Large goal break into small ones. For example, "I am successful" is a common phrase. Decipher what it means precisely in your presentation.
3. Try to replace abstraction. For example, the head was not "head", and the "forehead cooled."
4. Do not complicate wording, use simple words, most importantly, understandable to you.
5. One phrase is a maximum of 4 words.
6. Always only present. The subconsciousness perceives it as already performed, and the said really happens.

Meditation

Meditation involves working with attention: its relaxation or on the contrary, an increase in concentration. The purpose of the meditation is to remove the emotional tension, develop the ability to stop the stream of thoughts.

Concentration on account

Consider slowly from 1 to 10, concentrating on each digit. You should not think about anything else. If you understand that the thoughts "flew away" again in your problems, then start the bill from the beginning. So count for a few minutes (without confusing).

Focus on emotions and mood

1. Fix your internal thoughts, inner speech.
2. Stop it.
3. Catch your mood and focus on it.
4. Rate it: good, bad, sad, cheerful, average, raised.
5. Now focus on emotions. Imagine yourself in a raised joyful state. To do this, remember the joyful event from life, a pleasant image.
6. Exit relaxation state.
7. Pass reflexion, that is, appreciate your condition and thoughts now and in the process of exercise.

Trainings

Perhaps the most popular psychological technique today. Trainers and those who want to go through a lot of trainings. Trainings are divided into separate profiles illuminating narrow themes. For example, popular stress resistance trainings are popular. Most often they are directed:

• on improving self-esteem (or lowering to a correct level, if necessary), emotional sustainability, self-confidence;
• formation of motivation to achieve success and stress stress.

Manual massage

The skin is a solid receptor field. Impact on specific points allows you to adjust the work of the brain:

• At voltage and excitation, it is useful for long-term deep movements to stroke or knead the skin.
• With depressed and low activity, on the contrary, sharp and strong awakening presses or rubbing are shown. We all know about the reception of slap or pinching.

Breathing exercises

Options for respiratory equipment There are many, but it is mistaken to assume that they are all aimed at slowing the mental reactions. There are exercises on the contrary, activating brain work.

Relaxation exercises

The goal is to learn the conscious natural breathing, remove muscle clips and tension, calm emotions. I want to introduce you to some exercises.

"Relaxation"

Put your feet on your shoulder width, straighten, breathe. On the exhale, lean down, relax the neck and shoulders (as if they yourself are quietly hanging). You are in this position for 1-2 minutes. Breathe deeply, watch your breath. Slowly straighten up.

"Conscious Breath"

Sit comfortably and relax, but keep your back straight. Make the first shallow breath and exhale. Then the second breath and exhalation, but already deeper. And for the third time inhale all the breasts, but exhale very slowly (one to three).

"Breathing in stress"

Breathing rhythmically and combines walking. The scheme is: two steps - inhale, two steps - exhale. Gradually increase the duration of the exhalation, that is, then it will be: two steps - inhale, three steps - exhale and so on.

Exercises for arousal

purpose next exercises - increase neuropsychic activity and activate resources.

"Lock"

Sit down straight, put your hands on your knees and climb them into the castle. Inhale and at the same time raise your hands up (palm up). Hold your breath for a couple of seconds, dramatically breathe mouth and "drop" hands on your knees.

"Customize to work"

It is necessary to breathe according to a specific scheme described below. The first figure is inhale, the second (in brackets) is the delay, the third is exhale.

2(2)+2; 4(2)+4; 4(2)+5; 4(2)+6; 4(2)+7; 4(2)+8; 8(2)+5; 9(4)+5; 10(5)+5.

Relaxation

The goal is to realize, find and remove muscle clips, tension; Learn muscle control.

"Voltage-relaxation"

Stand right, focus on your right hand and strain it. After a few seconds, reset the voltage. Do the same with your left hand, then simultaneously with both. After - with the right foot, left foot, both legs, lower back, neck.

"Muscular Energy"

1. As soon as possible, bent the index finger of the right hand (do not damage it).
2. Feel where the tension goes. Finger, brush, elbow, neck?
3. Now try to gradually relax the tension: in the neck, shoulder, elbow. But the finger is still bent and tense.
4. Remove the voltage from other fingers. Index do not touch.
5. Succeeded? Remove the voltage from the index finger.
6. Do the same with the left foot (press the heel to the floor, do not overdo it).
7. Where does the tension go? Gradually relax, as in the case of a finger.
8. After that, strain your back. I will make a reservation that people with a sick back (hernia, osteochondrosis) this exercise is not suitable. If your spin is healthy, go bend and imagine that the drawer was put on the back.
9. Where does the tension go? Gradually relax the whole body, last time - back.

Involuntary visualization

The goal is to distraction from stressful situations and obsessive thoughts by means of involuntary attention against relaxation.

1. Close your eyes and see if on the reverse strand of the eyelids. After a couple of minutes you will see points, stains, dashes.
2. Another time later, these stains can begin to develop into some images, faces, objects.
3. It is important to do this in a state of relaxation, then gradually obsessive thoughts through these barely noticeable images will come out.
4. Support the face and body in a relaxed state. Do not try to draw something yourself, but just look, as if by the side of what appears.
5. This exercise requires skill. At first practices, attention often scalins, you need to consciously return it to points.
6. After discover the eyelids and appreciate your condition.

The "Anchorage" method

Self-regulation technique associated with conditional reflexes, that is, the "Stimulus-Reinforcement" scheme. Surely you had that the song or smell caused concrete memories and. This is your "anchor", which can be positive or negative. Whose voice or gesture can also be "anchor".

Self-regulation in the form of anchoring implies a conscious "anchors" and their reasonable use, that is, the release in the stressful situation of the right resource.

1. Determine the situation in which you need resources.
2. Determine exactly which resource is needed (confidence, courage, determination, and so on).
3. Ask yourself: "If this resource I have now, would I really take advantage of them?" If the answer is positive, then you are not mistaken in choosing and can go on. If mistaken, you will pick up a new resource.
4. Remember the situation when you have this resource.
5. Choose three "anchors": What you hear that you feel what you see.
6. Change the position in space, play the situation in memory when the resource you had, achieve the peak of the state.
7. Get out of it and return to your previous place.
8. Play the situation again and attach three "anchors". Hold them as much as you need.
9. Check out the success of the work: "Enable anchors". Are you entering the desired condition? If so, everything is fine. If not, repeat the previous item.
10. Determine the signal that hints to you in a difficult situation, that it is time to "throw anchors."
11. If necessary, create a complex of invoked states, emotions, feelings.

Afterword

Self-regulation really works. The body and the brain are united, which has long been testifies. Therefore, it should not be skeptical about the exercises, it would seem little relating to psychology.

But to approach the development of self-regulation, it is necessary to carefully and observe a number of rules:

• clearly see the goal and stick to it;
• the process of skill development must be consistent and targeted;
• be prepared for great energy costs, especially at the beginning of the way;
• despite the sequence and focus, adhere to the diversity in the development of self-regulation methods.

It is impossible to create one complex of self-regulation methods for life, since the ability to self-government itself is associated with such variable elements as the needs, features of personality and character, motives and more. Read more about the intricacies of the formation of self-regulation and what it is, you can read in the article.

The technicians presented in the article were borrowed from the book T. G. Volkovka "Workshop on the psychology of self-consciousness and self-regulation: Methodical materials to the course." You can find this literature and read more familiar with other techniques and receptions of self-regulation.

"You are all probably heard of the consequences of deprivation of sleep. The consequences of lack of food, water, oxygen, vitamins, physical movements are also clear to everyone. The need for trance is less understood. It is in the trance our subconsciously can produce that internal reorganization of the psyche in which we need to adapt to such a rapidly changing in our time of reality. It is sad that in the present industrial world we lost many rituals of more primitive societies - ceremonies with singing, dancing and mythological actions, as a result of which the people have occurred to the state of the trance. The winning ability to enter the state of the trance, we become flexible enough to change deeply and thereby adapt to life, pave your way through the transition state to a new state. Without a trance, we remain cruel and fragile as a dying plant. And then we are vulnerable and defenseless, it is easy to influence other people. Entering the state of the trance, you join the healing ancient world regardless of the specific culture. "
Kondrashov V.V.

"... Scientifically established, in a state of suggestion or sugary sleep, the brain perceives the words of a suggestion by the doctor, they are better fixed in the brain, which is due to a long impact."
K.I.Platonov.

1. The theory of self-regulation and self-confidence.

1.1. Mental states.

1.2. ISS, trance, self-hypanosis, auto-vocationally, self-programming.

1.3. The main theories and techniques of autotraining, self-regulation, self-correction.

1.4. Coding and self-forming.

1.5. Meditation.

2. Self-regulation and self-correction technique.

2.1. Autotraining technique on J. Shulta.

2.2. Modifications of autogenic workout.

Mental self-regulation is the method of self-setting of his own psyche. Mental self-regulation is still called autotraining. Outcasting or autogenic training is the method of self-driving in trance, and input against the background of the modified states of consciousness (ECH) psychological attitudes. As a result, personal psychodization occurs. The word "auto" means "himself", "Genos" - birth, "training" - training. Those. If in an extended version - the birth of a new personality by regular training (training). During autogenous immersion in Trans, there is a braking of the cerebral bark sites, which means extremely increasing the suggestibility, and the self-alumination formula (self-propellance) in the trans) (self-approximation) is clearly absorbed by the subconscious, forming installations that are subsequent in patterns of behavior. Autogenous training is indeed an amazing opportunity to independently adjust its own mental state. Here assistants are not needed. Do not even need a certain talent. Just the knowledge and regularity of improvement. And at the same time - striking efficacy (in comparison with other methods of psychotherapy).

It was established (V.M. Bekhterev, M. Erickson, L.P.Grimak, V.L. Riykov, V.E. Rozhnov, T. Yakhmedov, P.I. Bull, V.V. Kondrashov, M.N Gordes, R.D.Tukayev, etc.) In trance states, the ability of a person to perceive information to memorize such information, which means training as much as possible. If you briefly designate mental self-regulation (autogenic training), then the main thing should be selected: there is muscle relaxation, immersion in trance, and independent (self-segment) Introduction to the brain of self-compliance formulas. Those. Before us is a kind of psychodization.

The most famous and effective method of autogenous workout was developed by a German psychiatrist, a neuropathologist and a hypnogologist, chief physician of one of the clinics under Dresden, Johann Henry Schulz (1884-1970). In 1932, as a result of its own research, he published a monograph "Autogenous training - concentrated relaxation." Schulz noticed that his patients can independently enter the state of the ISS (presupposing peace, relaxation, sleep), which he himself caused with their hypnosis. At the same time, a number of amazing features of the body reactions become possible. For example, muscle relaxation is accompanied by a feeling of gravity; And filling the blood capillaries of the skin - the sensation of heat. Schulz realized that the conscious concentration of attention on the cause of the gravity of the body contributes to the relaxation of the muscles, and the concentration on the sensation of heat is the influx of blood in the capillaries of the skin. In addition, Schulz noticed that if patients spontaneously mentally repeat the formulas of suggestions, pronounced by the doctor, then recovery was faster. Thus, Schulz opened the importance of simple and easily memorable phrases ("self-immoving formulas") intended for independent use in psychotherapeutic purposes.

Autogenic training on Schultsu includes two steps:

1) the lowest stage - training of muscle relaxation using exercises aimed at calling the sensation of gravity, heat, to master the rhythm of cardiac activity and respiration;

2) The highest level - autogenic meditation - the creation of trance states of various levels.

The lower stage is six standard exercises that are performed by patients in one of three poses:

1) Sitting ("Coucher Pose": the position sitting on the chair with a slightly lowered head, brushes and forearm lying freely on the front surface of the hips, the legs are freely placed, the eyes are closed);

2) lying (lying on the back, head on a low pillow or without a pillow, hands freely along the body palms down, eyes closed);

3) Polipping (the position of half a liter is to relax in the chair, lean on the back, hands lie on the front surface of the hips or armrests, legs freely arranged, eyes closed).

When making any convenient posture, special exercises consisting of a mental repetition (5-6 times) of special self-pressure formulas begins. Formulas of self-similar:

First exercise. Tailing the sensation of gravity in the hands and legs, which is accompanied by relaxation of the transverse muscles.

- "My right hand is hard. I'm feeling it" .

- "My left hand is hard. I'm feeling it".

- "Both of my hands are heavy. I'm feeling it".

- "My legs are heavy. I'm feeling it".

- "The whole body is severe; I feel heaving in my hands, legs, and in the whole body. "

At the beginning of autotraining practice, about 40 percent of all practitioners usually feel gravity with a predominance in the elbow zone. With subsequent regular classes, the feeling of gravity applies across the arm and goes to other limbs. This spread of a given sensation (gravity, heat) to other parts of the body is called generalization. Together with the development of the generation phenomenon, the passive concentration into gravity expands to another hand or the one's one. Typically, the training continues until it begins to feel more or less evenly in all limbs. Then a passive heat concentration is added, which is aimed at expanding blood vessels. Condimizing generalization of heat sensations in other limbs, the training continues until all limbs become equally heavy and warm. Then go to the second exercise.

Second exercise. Ticking the feeling of heat in hand and legs in order to master the regulation of vascular innervation of the limbs.

- "My right hand is warm. I'm feeling it".

- "My left hand is warm. I'm feeling it".

- "My both hands are warm. I'm feeling it".

- "My legs are warm. I'm feeling it".

"I feel warm in my hands, legs, and in the whole body."

Third exercise. Monitoring the rhythm of heart abbreviations.

"The heart beats exactly, calmly, rhythmically."

Fourth exercise. Normalization and regulation of respiratory rhythm.

- "I breathe perfectly calmly."

Fifth exercise. Ticking the feeling of heat in the field of solar plexus.

- "My solar plexus radiates warmth."

Sixth exercise. Calling the feeling of coolness in the forehead area in order to prevent and weaken headaches.

- "My forehead is cool."

An indicator of assimilation of each exercise is to feel the corresponding sensations. For example, when causing heat in the limbs - you should really feel how heat is spilled by body.

An appropriate installation must be present when autotraining. Such an installation (as long as a person mentally repeats this or that formula of self-pressure) is called "passive concentration". With passive concentration, no thoughts should arise, and an exceptionally passive installation in relation to the psycho-physiological effects of a given formula is observed. The effectiveness of passive concentration depends on mental contact with a part of the body indicated by the formula (for example, the right hand), and from maintaining a sustainable flow of a film-like (verbal, acoustic or visual) representation of the autogenic formula in the mind. At the beginning, passive concentration on the formula should not last more than 30 - 60 seconds. After a few weeks, the duration of the exercises is communicated to three to five minutes, and a few months later - to thirty and longer. The condition of passive concentration is interrupted by the use of a three-step procedure: a) energetic bending of hands, b) deep breathing and c) opening eyes. Such actions are performed sequentially with single intervals. After mastering standard exercises, you can learn to change the pain threshold in certain parts of the body or wake up at a specified time.

To exit the autogenous trance, it is necessary to take a deep breath and exhalation, mentally count to three and open your eyes.

After immersing trans - you can easily relax (the restoration of the body is restored), or give formulas of self-adhesion aimed at improving, for example, memory, raising will, character, etc. At the same time, there is a binding rule: self-compliance formulas work only when trance is achieved (it is necessary to turn off the censorship of the psyche). Only in such a state, your words will encode the brain, which means the effect of psycho programming will come.

The course of training on the Schulz system is calculated on average for three months. For about 2 weeks of training with intensity, it takes about 2 weeks of training with an intensity twice a week to 10-15 minutes under the direction of a specialist, plus daily (in the morning, after waking up, and in the evening, before bedtime) independent exercises. The depth of autogenous dive is divided into three phases. In the first phase, the patient feels heaviness, warmth, the isthist, distinguished all over the body. The second phase is characterized by a feeling of bodily lightness, weightlessness, and violations of the body scheme often occur. The third phase can be characterized as "the disappearance of the body." (B.D. Karvasarsky, 2000).

When mastering the first two exercises (taking "gravity" and "heat") there is a special state of autogenous immersion, which Schulz called "switching" and determined physiologically as "lowering biotonus with a preserved consciousness". This condition is characterized as an intermediate between sleep and wakefulness (very close to the first stage of hypnotic sleep), and is caused by a decrease in the activity of the cortex in the absence of external stimuli and a reduction in mental processes due to concentration on the training formulas.

Autogenous meditation for Schultsu is the second, or as it is also called the highest level. It includes exercises that cause catharsis (self-cleaning). Such exercises are recommended to start after six or twelve months of training at the first stage. In meditative training, it is necessary to withstand an autogenous state of up to 40 minutes without the experience of some unpleasant side effects or consequences.

To the exercises of the second (higher) stage of autogenic meditation by Schultsu, followed after you can concentrate on any hour. In this case, the so-called occurs. The state of autogenous dive. During such a dive, visualization arises (the vision of fictional images, color spots, and so on.). It is necessary to learn how to arbitrarily cause visualization even with interference (radio, bright light, noise, etc.)

First exercise. Fixation of spontaneously emerging color views. Performed after passing the six exercises of the first (lower) stage. Task: Visualization of color images (mountain peak, meadow, sea, etc.)

Second exercise. Tailing for certain color views, "vision" of a given color. Task: Visualization of the specified color. In addition, the feeling of color (for example, purple - peace, black - sadness, etc.; Note - all color characteristics may be different).

Third exercise. Visualization of specific items. Task: Visualization of a specific image (flower, candle, book, etc.). The goal is to visualize yourself.

Fourth exercise. Focus on the visual representation of abstract concepts, such as "conscience", "happiness", "luck", etc. Task: visualization of images of abstract concepts.

Fifth exercise. The concentration of "passive attention" on arbitrarily caused, emotionally significant situations. Task: visualization of sensations with a mental concentration on the invocation of specific images (eg, sensations arising if we look at the mountain peak, etc.)

Sixth exercise. Tailing images of other people. First - unfamiliar, then familiar. Task: make images of familiar people with neutral (that is, not painted by your installations and emotions).

Seventh exercise. The answer of your subconscious on arbitrarily asked questions. The answer comes in the form of images. After which catharsis occurs (cleansing).

However, in our opinion, it is quite possible to dwell on the first stage, because Exercises of the second stage of the technique of Schulz (without a doctor control) can lead instead of cure to severe mental disorders.

The autogenous training (self-regulation) is capable of:

1) at the right moment, remove the physical and mental stress at the right moment (it is necessary for the prevention of overwork, neurosis and psychosomatic diseases).

2) in a short time restore forces.

3) independently regulate many of the functions of the body (blood circulation, heart rate, etc.)

4) Call anasthetic (intensification).

5) Develop attention, memory, imagination, etc.

6) get rid of unwanted "habits" (hysteria, alcohol, tobacocco, etc.).

7) And much, much more.

Mental self-regulation (autogenic training) is also very effective and as a psychotherapeutic method. According to D.M., prof. B.D. Karvasarsky (2000), the greatest efficiency is achieved in the treatment of neurosis, functional disorders, psychosomatic diseases, neurasty, psychogenic sexual disorders, sleep disorders, in the neurosis of obsessive states, in the treatment of diseases, the manifestations of which are associated with emotional stress, as well as Bronchial asthma, during angina, ulcerative disease, treatment of various neurotic speech disorders, etc.

In addition, the self-regulation of emotional and vegetative functions, the optimization of the states of peace and activity, an increase in the possibilities of implementing psycho-physiological reserves of the body and personality make it possible to use autotraining (mental self-regulation) not only in clinical practice, but also in the field of aviation and space medicine, General and military pedagogy, in the preparation of athletes, training and professional adaptation of the specialists of the operatorial profile, the activities of which are related to the impact of extreme factors of labor and habitat, modeling various human states, including in stage acting art, as well as in a number of other professions. (V.S.lobzin, M.M.Reshetnikov, 1986).

J. Shultz developed its own method of autotraining incl. And having predecessors. For example, in the period from 1890 to 1900, the Berlin Institute conducted studies with the famous brain physiologist Oscar Vogt. Fogt found that short-term thought exercises, if practicing them several times a day, weaken the stressful effects like fatiguration or voltage. In our country, research on the effectiveness of mental self-regulation was carried out in 1881 by I.R. Starkhanov. He published one of the first scientifically reliable observations on the impact of self-impact on involuntary functions of the body. V.M. Bekhterev in 1890 he trained patients with self-impact in the hypnotic trance. Ya.A. Kotkin (1897) noted that it was especially good to carry out self-sucking before falling asleep and awakening, and the self-alignment formulas should be individualized, pronounced in affirmative form and in the present, and not in the future. " In the 20s, the system of Kue ("School of Self-Consciousness") was distributed. Patients using the CUE method were offered daily, sitting or lying in a convenient position, mentally or whisper 20-30 times to repeat the positive self-removal formulas aimed at improving well-being and general recovery. Kue first suggested the feasibility of the positive content of self-pressure formulas (for example, "I am healthy" instead of "I am not sick"). The CUE method developed Boduner, which proceeded from the assumption that human behavior is managed by imagination and subconscious attractions. According to Bodouen, the multiple mental repetition of the same phrases creates an internal concentration. In Russia, suggestion methods were founded in the Russian psycho-physiological school (I.M. Schechenov, I.P. Pavlov, A.A. Tomtsky, V.M. Bekhterev, K.I. Platonov). In the 20th century (in 1961), the "International Coordination Committee for Clinical Application and Autogenous Treatment" (ICAT) began work, which was the representative of the USSR. Since 1959, at the Faculty of Faculty of the University of Kiushi (Fukuoka, Japan) as part of the research institute. Oscar Fogta (who was another and companion of Schulz), operates an "International Research Organization for Application and Training Autogenic Therapy". The autogenic exercise was largely distributed in the USA and Canada. Lueta, co-author Schulza on the 6-volume guide for autogenic training, published in New York and London, notes that among this method, many representatives of technical intelligentsia and administrators who see the means of preserving health and improving the health. Autogenous training has been universal recognition as a method for the treatment and prevention of neurosis, correction of some syndromes of functional origin, therapy of alcoholism, in obstetric and gynecological practice, in the treatment of the consequences of closed brain injuries and a number of other areas of medical science and practice.

The Schulz method is the most simple and efficient. In subsequent scientists, various own improvements were made to the Schulz technique. Consider various modifications: (according to B.D. Karvasarsky, 2000 and V.S. Belobzin, M.M.Reshetnikov, 1986).

Modification of autogenous lower level training.

1) Modification of Muller-Hememanna (1957).

Based on the works about the extensive representation in the cortical structures of the face and the brush, Müller-Hegemen introduced several additional formulas, namely: "The front muscles are absolutely relaxed", "the jaw will unscrew the down", "the language is completely heavy" - in front of the formula "forehead is pleasantly cool "And" both hands are completely heavy "- after the formula" Both hands are completely heavy. " Relaxing the muscles of the face and hand brushes contributes to a deeper autogenous immersion, and in patients with migraine it is often stopped by a starting attack. The author contributes to the third exercise. When it is fulfilled, the patient must imagine the left hand filling flowing heat from the fingers of the left brush to the shoulder joint. In the future, he "transfers" this "heat-accumulated in the left hand" into the left half of the chest, feels it in a pushing heart and so achieves the reflex expansion of coronary vessels.

2) Modification of Kleinka and Klumbies (1965).

The authors have developed training technique aimed at organs. Such "directional organotrans" is further development Autogenous workout. After the general course is completed, the authors share patients with groups according to certain syndromes. These groups are a course of specialized exercises, which are appropriately expanded and supplemented classical exercises of the first stage. The following groups are completed.

Group "Head". Indications: Vasomotor headaches, migraine, Meniere syndrome, Active attention disorders. The emphasis is placed on the 6th exercise of autogenous training: "The forehead is pleasantly cool, a clear head, free, fresh, it can focus on any thought", etc.

Group "Heart". Indications: angina, cardiological syndrome, heart rate disruption. Accent - on the 2nd and 3rd exercises. Therapeutic effect is based on the reflex expansion of coronary vessels when expanding the left-hand skin vessels.

Group "Belly". Indications: Muscles of the muscles of the abdominal organs, gastralgia, dyskinesia of the biliary tract, mucous and ulcerative colitis. Accent - on the 5th exercise. The authors replace the Schulz formula "Solar plexus radiates warm" on "a pleasant heat is bottled in my stomach."

Group "Vessels". Indications: disorders of peripheral blood circulation, hypertensive disease in the neurogenic stage. Exercises are built on the basis of the first two exercises of autogenic workout.

Of great importance is attached to the formulas of general peace.

Group "Lungs". Indications: Psychogeneic dysnae, bronchial asthma (outside the attack), initial degrees of emphysema. Training is carried out in the lying position, with open windows. Formula is introduced: "I breathe quite easily."

Group "Peace". Indications: sleep disorders and emotional disorders. Trained in the lying position. Special exercises are aimed at relaxing skeletal muscles (part is borrowed from a complex of progressive muscle relaxation). Tranquilization is also achieved indirectly - representing paintings, emotionally pleasantly painted (landscapes, etc.).

3) Modification of K.I. Mirovsky and A.N. Shogama (1963).

The authors called their modification of "psychotonic training." They have developed techniques that are not only reduced, but also increasing the tone mobilizing. Patients are trained in Astheno-hypotonic group. Muscular relaxation is excluded because the decrease in blood pressure is contraindicated. The formulas introduce words that simulate expressed sympathomimetic shifts (chills, "goose leather", cold, etc.). Training ends with an energetic muscle physicization. Training text: "I am completely calm. All my body is relaxed and calm. Nothing distracts. Everything is indifferent to me. I feel inner soothing. Shoulders and back draws easy chills. As if a pleasant, refreshing shower. All muscles become elastic. In the body run "goosebumps". I - as a compressed spring. Everything is ready to throw. All tense. Attention! Stand! Push!" According to K.I. Mirovsky (1965), often after the first classes, it is possible to increase blood pressure from 60-70 / 45-50 to 110-130 / 70-80 mm RT. Art.

4) Mobilizing, activating exercises that cause sympathomometric shifts are also used by A.V. Alexseeva (1969) and L.D. Hissen (1969), offered "psychoregulating training" to prepare athletes.

At the heart of the psycho-oxidic workout according to A.V. Alexseeva: the ability to relax, the ability to represent the self-compliance formula, the ability to hold attention and the ability to influence with verbal formulas. Initially, there is a relaxation of the hands, then other muscle groups. On the breath of muscles are strained, then there is a breath delay with the holding of muscle tension, and exhale with muscle relaxation. Exercises are accompanied by verbal formulas. After hands, such relaxation is done with the muscles of the face, neck, legs, torso. Upon completion, followed the formulas of soothing.

5) Modification of M.S. Belditions and T.L. Color (1965).

This is an abbreviated version of the autogenic workout, adapted for the hospital. The duration of the course is 1 month (instead of 3). The term of treatment is reduced by elongation of each session at the beginning of treatment up to 30 minutes. The patient deals daily 1 time with a doctor and twice alone. Each exercise is absorbed in 3 days. Treatment decreases and thanks to the expansion of formulas. For example, the formula of muscular relaxation: "I feel heaving in his right hand, in my shoulder, forearm, fingers. Before the tips of the fingertips of the right hand, feel gravity. " The emergence of the feeling of heat in the field of solar plexus contributes to the insight into swallowing saliva and flowing heat in the region of the esophagus and the stomach. The term of treatment is declining and due to the increase in the heterosuggestive moment of autogenous training: patients repeat the formulas that the doctor says several times. Before starting work with each formula and during the transition from one formula, an extended calm formula sounds: "I am calm. I am completely calm. Quietly and rhythmic breathing. Rhythmic pulse. The heart beats smoothly and calmly. "

6) self-compliance technique for A.M.Svsoldoshu - A.S. Marene.

RECOMMENDATIONS A.M.Svaltov, and A.S. Moen, stated by them in a methodological letter "The use of autogenic training in psychotherapeutic practice (self-pressure technique)" largely corresponds to the classical technique. As well as at Schulza, the short formulas of self-proposals, pronounced in imperative form.

The basis of autogenous training the authors consider self-sucking. In some cases, A.M.Svyadzhev and A.S. Maren recommended the use of unconditional reflexive reinforcement, for example, combinations of the words of self-pressure "Hand Cold" with lowering hands in cold water. Before the beginning of occupations, autotraining is conducted a course of preparatory exercises for the regulation of muscle tone, which, according to the authors, it helps to reduce the duration of the method of assimilation. The training course is carried out in the form of heterothening, self-sufficiency formulas are pronounced by a physician in imperative form. Before performing the 3rd standard exercise, A.M.Svsiji and A.S. Moen was recommended to train patients to mention pulse or heartbeat counting. Publication of a methodological letter A.M.Svaltov, and A.S. Mönen served as an important factor in popularizing autogenous training in our country.

7) Collectively individual method G. S. Belyaeva.

Given that the patient's stay in the hospital is always limited to the time of treatment, G.S. Belyaev (1973) proposed its modification of the Schulz method, introducing the intensification of the process of learning autogenic training, as well as the individualization of self-adhesive techniques, depending on the identity of the patient's personality and the existing disease. Exercises were mastered by patients in the process of heterogeneous workouts and were fixed by domestic activities after the end of the stationary course or in the outpatient conditions. Each patient was prescribed additional exercises with regard to the characteristics and period of the disease. Before the start of classes G.S. Belyaev was recommended not to apply general calm formulas, because In his opinion, this can lead to discredit method. Significant place G.S. Belyaev took exercises aimed at regulating respiration. The author also recommended the use of formulas only approving character (without a particle "not").

8) Reproductive training. Modification A.G.panova, G. Blyaeva, V.S. Belobzina, I.A. Copyl (1980) is a comprehensive method of psychophysiological and personal self-regulation. In this modification, the sensory reproduction is widely used as a realizing reception - deliberate playback of sensations. Reproductive training includes preparatory psychotherapeutic measures (the study of the patient's personality and the definition of basic methods of psychotherapeutic influence), preliminary exercises (respiratory gymnastics, ideomotor and relaxing training of the muscular apparatus) and the actual training course of autogenic workout. Reproductive training unites in a single technique techniques borrowed from many sources. Much attention in this modification is paid to the so-called "relaxation mask" - the exercise with which the course of autogenic workout begins: "To gently lower the eyelids, to move the eyes of Knutka and the book on the cheeks on the sides of the nose, to gently attach to the roots of the upper teeth from the inside (sound" t "), Give the lower jaw to drop slightly, feeling its weight, and slightly stick it forward (the sound" s ")." Another feature of this technique is to introduce a respiratory gymnastics to the training course, which is carried out according to the schemes specially developed by the authors. Rhythmic forced breathing lowers the excitability of some nerve centers and promotes muscle relaxation. Many authors note the effect of respiratory gymnastics on the leveling of the emotional state of training, on the ability to concentrate attention. During the respiratory gymnastics in the abdominal cavity, deep heat occurs, so it is used in front of the wave of heat in the abdomen.

Reproductive training includes preparatory psychotherapeutic measures (the study of the patient's personality and the definition of the main methods of psychotherapeutic impact), preliminary exercises (respiratory gymnastics, ideomotor and relaxing workouts of the muscular apparatus) and the actual training course of autogenic workout. The beginning of classes is preceded by a preliminary stage, consisting of an introductory conversation, the purpose of which is to familiarize the patient or psychotherapeutic group with the method of autogenous training and creating an atmosphere of optimal intragroup interaction. In patients, a certain stereotype of respiratory movements is generated and the ability to "revitalize" images is developing, the skills of volitional relaxation of transverse muscles are formed. Considerable attention is paid to the management of the Mimic muscles, as associated with the bark of the brain (exercises "Mask of Surprise", "Mask Anger", "Laugh Mask", "Trubcha Mask", etc.), as well as the management of the muscles of the fingers and the brush. The importance of the training relaxation of the muscles of the face, chewing muscles and muscles of the brush is emphasized. In case of practical conducting classes with patients, it is recommended to demonstrate a drawing illustrating the representation of movements in the crust of large hemispheres (Penfield Gomunculus). In this figure, all proportions of the body are shifted: a huge brush and fingers, a huge face. The rest of the body are represented by scoop. Patients should be told about the positive impact of not only general relaxation, but also to differentiated relaxation of individual muscle groups. It should be emphasized that in emotional expressive movements, the muscles of the face, chewing, brushes, fingers are involved. Examples are given from everyday life and from literature. From the literature, for example, a place from Novella Stephen Collega "Twenty-four hours from the life of a woman" is described as Mrs. K. was amazed by an external expression of a gaming player in a casino. "I have not seen such speaking hands, where every muscle shouted, and the passion almost clearly performed from all pores." The face "... spoke on the same unrestrained, unthinkable tense language, that both hands ... around the wings of the nose, something continuously fluttered, like under the skin, small waves rolled out ... Even at a distance of ten steps it was possible to see like feverish knock your teeth. "

Exercises of the first stage of autogenic training in this modification are absorbed within 9-10 of the lessons of heterotreling; Thus, the overall course, taking into account 2 - 3 lessons per week, takes 4-6 weeks. In the 1st class, patients are invited to perform a "relaxation mask": to gently lower the eyelids, reduce the eyes of Knutrice and the book, the tongue without tension is pressed against the upper teeth, the lower jaw will not respond slightly. Then the patients relax the muscles of the nape and neck and attempt to spread the feeling of relaxing on the muscles of the body and limbs. In the 2nd classes, exercises are performed, aimed at calling sensations of gravity and heat. In the process of introductory conversation, it is clarified that the main condition for any action is the desire for improvement. The same thesis is implemented in self-alignment formulas that are asked by a doctor and mentally repeated by patients. Moreover, the self-compliance formula is shortened from the phrase to the phrase, providing a gradual transition from a motivated wish to imperative approval. In contrast to the classical technique, exercises aimed at calling sensations of gravity and heat are not separated from each other, and the general soothing formulas do not apply before them. The goal of the 3rd classes is to familiarize patients with specific sensations of autogenic transposition, practically no analogues in everyday life. As a demonstration uses a change in the perception of the time factor, the usual for phase states. After performing the first two exercises, patients proceed to respiratory gymnastics. All exercise consists of 19 respiratory cycles and takes 5 -5.5 min. At the 4th and 5th classes, the sensations of gravity and heat are caused by patients on their own on the basis of self-made. The sequence of exercise remains the same. After performing respiratory gymnastics, self-propelled formulas are added, aimed at calling the feeling of deep heat in the abdomen. The 6th lesson is aimed at calling the feelings of heat in the left hand. Then patients are invited to focus on the left hand and imagine that it falls into the heat-drying water. At the same time, the main focus is on the memories of the relevant sensations. At the same time, with an increase in the degree of immersion, the hand changes and the shaped presentation of the temperature effects: "Thermal water is warm - pleasantly hot." The 7th occupation is aimed at purchasing the skills of exposure to coronary blood circulation and is based on ideasotor exercises. The trainee is invited to imagine that they rhythmically squeeze the tennis ball left hand. The rate of movements is given by the doctor: on the breath - "voltage", in exhalation - "relaxation". Gradually, the pace of "movements" increases to the limits of possible. Then, at the command of the doctor, they stop sharply, and patients are proposed by self-observation to establish the character of the emerging sensations. The content of the 8th classes constitute exercises based on a well-known physiological fact that the respiratory rhythm and the heart rate to a certain extent correlate reflexively. After the preliminary explanation of the rhythm of the respiration and heart rate, patients are proposed using palpator control of the pulse, "set up" the rate of breathing to the pulse in a ratio of 4 or 6 to 1. Then, the patients accelerate several times accelerate and slow down the breath, while simultaneously controlling heart rate dynamics abbreviations. Due to the noted negative effects, as well as the previous exercise, the 8th occupation should be very carefully applied in clinical conditions. The 9th occupation according to its target destination corresponds to the 6th exercise of the classical technique of Schults ("My forehead is slightly cool"). It is performed by patients after a brief repetition of the program of the previous training on the background of the "relaxation mask". Patients perform two or three to the measure of energetic breath through the mouth in order to cool the mucous membrane, which is distinct everything is felt in the language. Next should be ordinary nasal breathing, but the change of sensations of the coolness (in inhalation) and heat (on exhalation) is preserved. With long-term fixation of attention on this sensation, it begins to radiate into the upper part of the face (forehead, the circle of the eye, cheeks). At the same time, as a rule, a feeling of freshness in the head and clarity of thought appear. This exercise has a persistent tranquilizing effect and stops headaches. However, the appointment of his patient should be strictly individual. X. Kleinzorge and G. Tubes recommended in these cases to "move" the fixation of the focus on the exhalation phase and cause figurative surfaces of heat ("cool bath with a warm compress on the forehead"). The 9th occupation ends the course of reproductive training session of the first stage. At the 10th classes, patients demonstrate mood modeling techniques using sensory form-associations. For example, the doctor is asked by the keywords "orange orange". Patients are offered to mentally repeat them, without thinking in meaning. After several mental repeats in the imagination of patients, a more or less clear visual image of an orange orange is often unrealistic than large sizes. The doctor "suggests" the chain of consecutive associations, the keyword in which is "orange" (color): sunlight, sand on the beach, the field of daisies and so on. Through the selected word, the background is created, then the image and the situation that "painted" , "Voiced." Patients are invited to be born into specific sensory sensations that simulate a certain emotional range, while the corresponding changes are often noted. If the concentration on the "orange" leads, as a rule, to improving the mood, then the concentration on the "green" (leaf - the meadow is light) has a sedative effect. In a comprehensive rate of reproductive training, used in the treatment of neurosis and cortic visceral diseases, except for the 10 exercises, includes techniques: self-affirmation, which are an enhanced version of a focused self-confidence, focused on creating a strollery attitude towards painful experiences ("I will be healthy!" , "I will overcome the disease!", Etc.); Education of habits that replace painful rituals; Special gymnastic exercises performed with emotional expression; Exercises with imaginary objects, contributing to the activation of targeted attention and concentration of volitional effort; Ideasotor exercises, the most effective in the treatment of logonewroquers, and functional training (M. S. Lebedinsky), which represent the final stage of treatment and rehabilitation in almost all forms of neurosis.

9) Regulation of muscular tone in V.Tokvis.

In the modification proposed by V.Tokvis, the main single element is relaxation. If the classical method of autogenous workout relaxation is used as one of the basic elements, then in this modification, the relaxation of certain muscle groups becomes an independent purpose of occupation. Just like Jacobson, Stockvs proceeds from the fact that local motor manifestations are associated with certain emotions, but Stockvs reduces the duration of the workouts (30-50 minutes - Jacobson and 5-10 min - Stockvsa), because as he believes The concentration of attention on certain muscles causes their involuntary voltage. There is no permanent system of exercises in the modification of Stockvs, and the direction of the method is determined by specific manifestations of the disease and the individual characteristics of the patient's personality. Stockvs notes that in the first stages, any attempts to concentrate attention on the content of the mental sphere are prevented. Essential attention in this modification is paid to education in a patient responsibility for the results of treatment, emphasizes the importance of confidence in the doctor between the doctor and the patient. Classes are held in the situation lying, always at the same time. Stockvs believes that it is better to skip the occupation than to transfer it to another time. After the calmination formula ("Now I am very calm") the patient consistently relaxes the muscles of the shoulders, the forearm, both brushes, muscles of legs, abdomen, chest, head, mouth, nose, eyes, ears, faces and a nose. Classes are carried out individually in the form of heterothening. Each patient creates its own intention formulas that are read or pronounced by a doctor during a session. To enhance relaxation in the session process, a suctionative impact is used, hand overlap, shaped stress presentations and muscle relaxation in combination with breathing exercises. The ultimate goal of relaxing exercises is considered to relax muscles and relaxation of the "spirit" in their unity, after which the patient mentally pronounced: "Thanks to deep and complete relaxation, the views that I now causing are carried out." The end of the session is completed in the same way as using hypnotic suggestion: the doctor conducts an account, accompanying him by Suggestion (one - severity goes; two - eyes open, etc.). Before the beginning of the course of treatment, Stockvs conducts samples for suggestibility (experience with a pendulum, etc.).

10) Modification D.M., prof. L.P.Grimaka.

The text of the first exercise contains the same for all exercises auxiliary part (input and output from autogenous immersion) and a specially dedicated major part. The texts of subsequent exercises contain only the main part starting to the phrases expressing the transition of the main part of the previous exercise into the subsidiary part of the subsequent. In this embodiment, the standard first and second exercises are divided into two parts and are considered independent. The total number of exercises increases to eight. In each exercise, the training person tells himself "me", "me", "mine", etc. In order to send his psyche to the necessary action. The text is read slowly, with the arrangement and is designed for a 15-minute sound.

First exercise

1. I am comfortable. The position of my body is free, relaxed, relaxed. I concentrate volitional efforts to manage your nerves, my body, my condition. I fully control my body and psyche.

2. I'm not hurry anywhere. I mentally outlined around my line. For this circle, I left all my concerns. I am in absolute rest. In this state, their body management skills are easily developed and secured. I easily control my body, my psyche. I was deducted from all worries. I completely calmed down. I completely plunge into my inner world. I inside myself. I merged with my own body. My "I" penetrated into each cell of my organism. And each cell of my organism willingly fulfills the wishes of my "I".

3. And now I focused on my face. I control and relax the muscles of the forehead, cheeks, lips. My eyelids are closed, and a mental eye directed to the forehead area. My teeth are not grit, but the tip of the tongue is located at the base of the upper teeth. The face is calm and motionless like a mask. Face - Mask ...

4. Neck muscles are relaxed completely. They do not take any participation in maintaining the head. The muscles of the torso are relaxed completely.

5. I do a calm breath, exhale and install a comfortable, soothing respiratory rhythm. My breath is calm, smooth, rhythmic. I inhale calm. With each breath, peace fills my head, chest, body.

6. And now I really want my right hand to become heavy ...

I really want my right hand to be heavy ...

I want my right hand to be heavy ...

So that my right hand has become heavy ...

My right hand has become heavy ...

Right hand has become heavy ...

Hand has become heavy ...

It became heavy ...

Heavy ...

I switches attention to the left hand.

I really want my left hand to be heavy ...

Pleasant, fighting, calm severity filled my right, and then left hand. I clearly feel gravity in my hands. (Pause.)

7. In the relaxation state, I rested perfectly, freed from the nervous tension. I am very calm. Calm gave me confidence, strength, health. I am healthy, balanced, energetic in any atmosphere. I rested perfectly.

8. And now my breathing becomes deeper and more vigorous ... a pleasant muscle tension appears. It eliminates excessive severity in the body, refreshes the head. My body is filled with cheerfulness and energy.

I squeeze the fists, I raise my hands, I open my eyes ... I am a jerk and easily enter the wake-up state.

Second exercise

In this and subsequent exercises, the first five points are repeated from the first exercise. Changes in the text concern only paragraph 6.

6. A pleasant, fighting, calm severity filled my right, and then left hand. I clearly feel gravity in my hands. And now I switch attention to my right leg. I really want my right leg to be heavy ... (the wording is repeated with increasing categoricalness, as in the previous exercise.) I switch attention to the left foot. I really want my left leg to be heavy ... I really want my left leg to become heavy ... (Next, the gradual shortening of the wording.) (Pause.)

Pleasant, warm, calm severity filled my right and left leg. Severity spread to the whole body. I am completely relaxed. (Pause.)

Third exercise

6. Pleasant, calm severity filled my right, and then left hand. I clearly feel gravity in my hands. I switch your attention to my feet, and warm, the murdrating weight fills my right, and then the left foot. Severity spread to the whole body. I am completely relaxed.

And now I really want my right hand to become warm.

The hand became warm ... warm ... I switches attention to the left hand. I really want my left hand to become warm ... I became warm. (Phrases are also built on the principle of gradual shortening.) (Pause.)

Next follows 7 and 8 points. Starting from this exercise, a change in the appropriate phrase is made to paragraph 8: "It eliminates unnecessary severity and heat in the body, refreshes the head," and then this wording should be applied in all exercises.

Fourth exercise

6. Pleasant severity filled my right, and then left hand. The severity of the hands is overflowed into the right, and then into the left leg, fills the whole body. I am completely relaxed. Pleasant warmly fills my right and left hand. Heat pulsates in the tips of the fingers, in the hands, spread to the forearm, shoulders. Hands emit warm. (Pause).

And now I really want my right leg to be warm ... (gradual shortening phrase.)

I switches attention to the left foot. I really want my left leg to be warm ... I became warm. (Pause.)

Pleasant, soothing warmly filled my legs. I clearly feel pulsating heat in the fingers of the stop. It spread on the shin and hips, filled the chest and stomach.

Fifth exercise it provides for the development of the active role of respiratory movements. In it and subsequent exercise, paragraph 6 is divided into two parts (A and B).

6.1. Pleasant gravity and warmly filled my right and left hand. I switch attention to my feet - tangible gravity and heat pour into the right, and then left leg. Heat pulses in the fingers and legs. Heat filled chest and stomach. (Pause.)

6.2. And now I carefully listen to my breath. I only focus on breathing. My "I" merged with my breathing. I'm all - breathing. I am all - joyful and free breathing. I inhale calm and health. I exhale fatigue and mental tension. So it will always be, I breathe easily and joyfully in any atmosphere. Inhaled joy and heat in the form of heat are concentrated in the opposite region. From here I mentally can send this healing heat to any part of my body. So it will always be everywhere. (Pause.) Next, paragraphs 7 and 8 follow.

Sixth exercise

This exercise is aimed at developing the skills of an arbitrary expansion of blood vessels of internal organs. Fully repeats paragraph 6.1. Fifth exercise, paragraph 6.2 is read like this:

"I have my right hand on the questionnaire. I feel very clear how under the palm of this hand occurs and warmth is intensified. With each breath, I absorb an additional portion of heat and send it to the nominal area through my right hand. Heat is obvious and tangible. I can mentally concentrate it warm in any part of my body. Warm it obedient. Heat filled chest and stomach. Healing warmth warmed up all my body. I radiate warm. I developed a steady ability to warm up myself from the inside of my own "(pause.) Next, paragraphs 7 and 8 follow.

Seventh exercise

It contributes to developing the skill of arbitrary normalization of cardiac activity by expanding the coronary blood vessels. This is useful in cases where unpleasant sensations or pain arise in the heart area.

It has long been noticed that pain in the heart is disappeared when he warmed the left hand. At the same time, the reflex extension of the coronary blood vessels occurs and the blood supply to the heart muscle is improved.

Exercise, in fact, represents the modification of the previous one. The difference is that the representations of the training concentrated on the gradual heating of the left hand (only the brush or the same hand).

Exit from the state of relaxation according to the standard formulations of paragraphs 7 and 8.

Eighth exercise

The peculiarity of this exercise is that the internal efforts of the training are aimed at the narrowing of blood vessels of the face and head (prevention or elimination of headaches), to eliminate the swelling of the upper respiratory tract (including vasomotor rhinitis, causing nasal strokes). The text of this exercise is based on the text of the sixth exercise and repeats it completely to paragraph 6a inclusive. The following should be text: "I'm starting to inhale coolness. With each breath, she all tangible cools the nose and eyes. I inhale air through a clean snow filter. Very nice coolness cools my nose and eyes. With each breath of coolness is postponed in the skin of the forehead, everything is noticeable. My forehead is pleasantly cool ... The forehead is pleasantly cool ... pleasantly cool ... Cool ... ". After a single pause, paragraphs are followed by paragraphs 7 and 8 of the output from the state of relaxation.

The initial course of autogenic training is the basis of self-correction of states, self-organization and self-regulation of the individual. Some exercises may have an independent target value. So, the fourth and fifth exercises can be used for an ordinary passive recreation in a state of relaxation. The sixth, seventh and eighth exercises in accordance with the foregoing are a direct corrective status. Bring to paragraph 6.2. The fifth exercise of this or that text, on the background of relaxation, you can program your behavior and improve the volitional qualities, memory, motor skills, etc.

11) Modifications V. LUTE.

a) Autogenous therapy according to V. LUTE.

The lute introduces new elements in the structure of the method, and combining classic and new techniques with a common name - autogenic therapy. The lute structure the system of autogenic therapy as follows: 1) Standard autogenic exercises (correspond to the lowest stage by School); 2) autogenic meditation (corresponds to the highest step by Schultsu); 3) autogenic modification, including: special exercises for organs and formula intentions (similar to techniques for Schultsu and Kleinzorg and Klumbies); 4) Autogenous neutralization in which it is allocated: autogenous reacting and autogenous verbalization.

The lute classifies the formula-intentions on 5 types: 1) Neutralizing, using the option of self-sufficiency "Anyway": "Flower pollen is still" - with allergies, etc.; 2) amplifying: for example, "My brain speaks automatically" - when stuttering; 3) abstineent-directed: for example, "I know that I will not take a single drop of alcohol, in any form, no reason, under any circumstances"; 4) Paradoxical: for example, "I want to write as worse as possible" - used during writing spasm; 5) Supporting: For example, "I know that I do not depend on drugs" - used during asthma.

Thus, new in autogenic therapy in the lute are the techniques of autogenous neutralization: autogenous reacting and autogenic verbalization.

b) Autogenous reacting according to V. LUTE.

For neutralization of negative experiences, LTE uses the "repetition" techniques of the same (or similar) situations that have caused a mental injury. According to LTE, the patient's brain "himself" knows in what form and in what order should "material" under autogenic neutralization should be expressed, because During neutralization is released (i.e., verbalizes) only that "material", which interferes with the normal activity of the brain. In the process of autogenous response session, the patient is not recommended to be interrupted by the patient, as this can lead to aggressiveness, depression, fear, headache, etc. LUTE believed that autogenous response is a strictly programmable process, although this program is not always clear For a doctor and patient. Complicated and difficult to differentiate the races of verbal information LTE compared with the symphony in which many themes are repeated or varying, including pauses, the change of the tempo and the power of the sound. To interpret a variety of forms of autogenous reacting, LTE uses such terminology as "thematic regression", "thematic confrontation", "thematic determination", "thematic analogy", etc. If the treatment was interrupted, the "program" of verbalization should begin with Places where she was interrupted.

Autogenous verbalization is carried out with closed eyes, and the patient's task is a story about all appearing in the state of autogenous relaxation of sensory images ("autogenic visualization"). The simplest way to determine the end of the "processing" of the topic is the change of "flashes images" with static paintings, which, ultimately, sometimes disappear. In other cases, poly- or monochromatic color sensations appear, which do not have clear-shaped components. At the same time, the bright color often testifies to the end, and the dark - about the interruption in autogenous reacting. As the lute notes, in a certain degree, the patient's brain must "say" himself, that he graduated from psychotherapeutic work. If necessary, the interrupt of autogenous neutralization is recommended only during the period of the positive or neutral phase, i.e., when the verbalizable material and the behavior of the patient does not contain negative emotional components.

In the method of practical autogenous reacting on the LTU, five basic rules can be distinguished, or conditions: 1) the need to transition (switching) from standard exercises to a passive mood to visitor images; 2) No limited verbal description of any perceptions (sensory images), which are considered as a brain-controlled development of a "interfering" material; 3) the principle of psychotherapeutic non-interference in the brain-controlled neutralization; 4) adherence or recognition of internal dynamics, which is inherent in the period of autogenous discharges; 5) the principle of independent ending.

All patient's statements in the process of autogenous response session are recorded on a tape recorder, parallel behavior features that are used to interpret the experiences are recorded. As an additional techniques are used: 1) listening to the patient with tape recorders of the house, which is aimed at strengthening the subjective experiences by the feedback mechanism; 2) self-rewriting of the content of autogenic reflection of the patient, during which it can supplement it with new elements and memories; 3) Reading the entry loud with comments in the presence of a psychotherapist, which, according to the author, contributes to the achievement of final neutralization.

The need for such a bulky and long-term work is due to the patient and is justified by the fact that only his own brain can explain "its own products". The following questions are used as the patient's arguments as guides: 1) What does my brain want to inform me with this image? 2) How is this associated with certain events of my past? 3) How is it connected with the present? 4) What are the possible links between the past and the present?

Throughout the course of autogenous reacting, standard exercises are applied. An independent execution of autogenous reacting is allowed only to resolve the psychotherapist. The intervals between sessions, as a rule, are 7 - 10 days. Discussion of autogenous response protocols, according to LTU, contributes to the patient's work out of the patient for self-expression in the presence of a doctor and has a positive therapeutic effect.

Autogenous verbalization according to V. LUTE.

This technique is similar to autogenous response, but is carried out without visualization of representations. Unlike autogenous respite, autogenous verbalization is applied in cases where the "interweath" (painful experiences) is amenable to accurate description. Verbalization of a certain topic (for example, "aggression", "desire", "fear", etc.) is carried out in a state of autogenous relaxation and continues until the patient declares that he has nothing to say (or that his brain "empty "). With autogenous verbalization, it is assumed that the patient knows the "topic" that contains the "interweath". Luet recommends autogenous verbalization in cases where, for one reason or another, autogenous response is impossible, or when only short-term psychotherapeutic assistance is needed (for example, with emotional disorders). Throughout the session, the doctor retains neutrality, since the patient's interruption can cause sensations of malaise, a decrease in mood, aggressiveness, etc.

12) other modifications of autogenic workout.

M.S. Beltsinsky and T.L. The United States changed the classical technique of Schulz in order to obtain a faster treatment effect. In their modifications, auto and heterosugesty techniques were used. According to the authors, such a combination of impacts is a more effective basis of autogenous training. In this modification, the text and the content of individual formulas were changed, the inspiring effect is carried out imperatively, which makes it possible to obtain good therapeutic results. To prevent somatic complications, the formulas of self-sufficiency addressed to cardiac activity are excluded. They introduced an "expanded peace formula", describing the sensations associated with the normalization of vegetative-vascular reactions, which repeatedly repeated in the process of occupation. The course of autogenous training in Modifications M. S. Lebedinsky - T. L. Bortnik is carried out in the hospital for 20 days with a daily 20 -25-minute heterotring under the guidance of the doctor.

G.V. ZENEVICH and S.S.Libih recommended the use of autogenous training in the complex treatment of alcoholism. In their opinion, the carrier of the integrated effects of the method is an active self-education based on pickup and self-sucking. S.Libih notes that patients with a predominance of the I signal system better learned the exercises (for example, calling the feeling of gravity), if the sensations presented were repeatedly tested them before (athletes are a representation of the raising of the weights, etc.). To facilitate the realization of heat sensations in the solar plexus, S.Libih offers an idea of \u200b\u200bthe throats of warm liquid - tea or soup. The author reports the application of the methodology of accelerated learning of autogenic training based on unconditional reflexive reinforcement (1st exercise - in combination with lifting weight; 2nd - with the lowering of the hand into the vessel with warm water; 3rd with deep diathermy of solar plexus, etc. d.). Subsequently, as the method is mastered, the undisputed reflex reinforcement is canceled. At the touch reproduction, S.S.Libih applies the principle of "unfinished" or "outlining" psychotherapy when the patient is given only some part or several parts, providing it to the construction itself on their basis plot images.

In the modification of V.E. Rozhnov and M.E.Bourno (1975), used in the treatment of alcoholism, the importance is essential. Training of sick autogenic training begins in the hospital immediately after using emotional and stressful hypnotic techniques, installation for sobriety has been developed. Subsequently, autogenic therapy continues in outpatient conditions. V.E. Rozhnov and M.E.Burno noted that "alcoholics and drug addicts need a more individual approach and a stronger support at the beginning of treatment, than most other patients." V.E. Rozhnov and M.E.Bourno, a classic version of autogenic training on Schultsu was used, but in combination with special self-pressure formulas. The main objective of autogenous exercises in this modification is to consolidate the "disgust for taste and smell of alcoholic beverages" (V.E. Rozhnov). Twice a day, patients conduct self-pressure sessions, using approximately the following formulas: "It's terribly thinking about the same drunkenness, sick. Now, when I recovered, I will not allow this terrible disease to return ... ". The authors consider it appropriate to teach patients with some simplified elements of the "highest level" of autogenous training, in order for them in order for a thrust to the alcohol "to remember the former drunk horror": "How almost killed his wife, taking money, as woken up in the detox" and t . P. Given that the best results for autogenic therapy are obtained when the "formula-intention" begins with the words "I know ...", at the final stage, it is recommended to regularly apply the following self-alignment formulas: "I know that even evade drops of alcohol in any form, at any time, under any circumstances, in any situation; Let them drink others, but I don't have any business to alcohol. " Similar modifications of autogenic workout and recommendations on the inclusion of it in the complex therapy of alcoholism are also contained in a number of other works [Babayan E.A., Gonopolsky M. X., 1981; Morozov G.V., Roznov V. E., Babayan E. A., 1983].

In the modification of I. M. Perekrestova, called the author of an "neuralascular option" of autogenous training, uses wide verbal formulas of a suggestive nature, aimed at calling into trained shaped presentations and related sensations. Training of patients is carried out in the form of heterothening. Methodology I.M. Perekrestova includes the preparatory period, training exercises aimed at calling the feelings of peace, gravity and heat. The main accent I.M. Perekrestov is made on vascular relaxation. Heterosuggestion is widely used, for example: "I am completely calm. All my muscles are pleasantly relaxed for rest. All my body is pleasantly resting. I feel a pleasant severity in the right (left) hand. Blood vessels right (left) hands expanded. Hot healthy blood warmed my right hand. I feel a pleasant warmth in my right hand. Autogenous training strengthens my nervous system, speeds up my complete recovery. " The use of such spark formulas of self-sufficiency brings together a method with a hypnosugal impact, at the same time reducing its activating effect.

Ya.R.Dtorovsky (1975) using the elements of the modification I.M. Perekrestova proposed a comprehensive method of psychotherapy of patients with peptic ulcer of the stomach, duodenum and chronic cholecystitis used in the process of sanatorium-resort treatment. In this modification, classes begins as an autogenic workout option: self-suggestion of feelings of peace, gravity and heat, against which subsequent hypnotization is carried out. After the impression of the hypnotic state, heterosughesis is carried out, then for 30 minutes - "hypnosis-recreation". Dehypnotization is delayed at the surface ratdiness stage, in the process of which data in hypnosis is autosugal in hypnosis. "Exit" - through auto-voicedness. Ya.R.Datorsky uses wide formulas of Suggesia, 2 - 3 times superior in terms of the modification of the I.M. Perekrestov.

L.V. Kravchenko (1976) A modification of autogenic training was proposed for the treatment of patients with neurasthenia. Noting that for this category of patients, "even the first exercises of autogenous workout are a large load," the author recommends developing the technique from breathing exercises, but only then move to relaxation. Also, as in the modification of G.S. Belheyev, the complacency formulas are not used. The calling of sensations of gravity in the hands and legs is combined in one exercise. As an independent exercise, training in the relaxation of the muscles of the face is distinguished. At the final stage, patients are trained by the methods of self-hypnosis, functional training is carried out.

A stepwise active hypnosis on E.Krechmera.

According to Krecheramar, it is impossible to offer a patient with a "gift" to the patient, in connection with which considerable attention in the psychotherapeutic process is given to the joint work of the doctor and the patient with the gradual activation of the latter. Initially, the patient masters the standard exercises of gravity and heat ("basic psychotherapeutic exercises"), after which it moves to targeted muscle training and vessels ("inductive tone management"). The development of exercises is carried out using a suggestive impact that the Krechmer determines as "speech accompaniment", giving the last term preference. To improve the success of the method of mastering the method, breathing exercises are used, while the formulas of suggestions are pronounced on exhalation. In some cases, figurative views are also used. In general, this technique is aimed at facilitating the hypnotization of patients and training their self-hypnosis skills. This goal is the exercise "Fixation". After performing the "basic psychotherapeutic exercises", the patient is proposed to record the tip of the index finger of the doctor, which is 20 cm from the face of the patient on the line of the gaze. Fixation is carried out to spontaneous eye closing. If, with long-term fixation, the eyes remain open, it is used by Suggestion or a directive suggestion. Then, with the help of "speech accompaniment", the sensations of gravity and heat are carried out before the hypnotic state. Psychotherapy in hypnosis lasts about 1 hour. The session ends with "verbally manageable" awakening. The author considers the exercise of "fixation" with medical reception. Only in some cases it is allowed to perform this exercise by the patient independently. At the same time, it is recommended "with closed eyes to watch from the inside on the forehead", i.e., the same position of the eyes is used as in the technique of hypnotization. The applied formulas of self-sufficiency are developed on the basis of the "targeted analysis" of the personality and experiences of the patient. Indications for the use of the method are the same as in hypnotherapy.

According to V.S. Blobzina and M.M.Reshentikov (1986), the autogenous training of Y. Shulza is a synthetic method, which is based on five main sources: this is the practice of using self-emphasis of the so-called. Little Nanich School (CH. Baudouin, E. Coue), empirical finds of an ancient Indian system of yogis and research of sensations of people with hypnotic suggestion (works of J. Shulza), psycho-physiological studies of the neuromuscular component of emotions (E.JakeKobson), as well as clarifying (rational ) Psychotherapy. One of the summing methods to create an autogenous training, Y. Shultz used the "method of progressive (sequential) relaxation" E.Jahikobson. Studying the methods of objective registration of emotional states, Jacobson found that with negative emotional reactions, the voltage of skeletal muscles and the corresponding vegetative-vascular shifts are always revealed. The therapeutic justification of the Jacobson method was that arbitrary relaxation of muscles is accompanied by a decrease in neuro-emotional voltage and has a sedative effect. Jacobson believed that each type of emotional response corresponds to the voltage of a certain muscle group. Depressive states, for example, are naturally accompanied by a voltage of respiratory muscles; With the emotions of fear, there is a spasm of muscles of articulation and the lamp, etc. Based on these studies, he concluded that emotional reactions can be objectively measured by their external muscle expression. A change in the regulation of the muscular tone can be used not only for applied research purposes, but also as a method, the main content of which was relaxing exercises. Moreover, under the relaxation, Jacobson understood not only the relaxation of the muscles, but also the state opposite to mental activity. Jacobson's relaxation technique is to develop the ability to arbitrary relaxation of transverse muscles alone. The learning process is carried out in 3 stages. At the first stage, the learned, lying on the back, bends and extensions his hands in the elbow joints, sharply straining the muscles of the hands. Then follows quick relaxation - your hands should fall freely. The exercise is repeated several times. The task of the first stage is to teach the patient to realize and feel even weak muscle tension, as well as to train flexor muscle relaxation. After that, workouts continue to relax the rest of the transverse muscles: neck, torso, shoulder belt, legs, and later - the muscles of the face, eye, language and larynx. Second Stage: Training Differentiated Relaxation. The patient in the sitting position relaxes a musculature that does not participate in maintaining the vertical position of the body. Similarly, there is a relaxation of muscles when writing, reading, other classes. The third stage: the learner is set to the task - obviously observing it, notice which muscles are tightened with excitement, fear, anxiety, embarrassment, and it is recommended to decline in purposefully, and then remove local muscle stresses. At the same time (due to feedback mechanisms) there is a significant decrease in the severity of subjective neuro-emotional reactions. The method of progressive muscle relaxation of Jacobson is shown in stable alarm, fear, and under depressive states in combination with dosage physical education. Systematic - for 6 to 8 months - the use of this method helps to reduce blood pressure at neurocirculatory dystonides of hypertonic type and in the initial stages of hypertensive disease. Active regulation of muscular tone plays a role in other modifications of autogenic workout.

With the help of mental self-regulation, you can improve sleep, increase the resistance to stressful states, by increasing the reserve capacity of the body to cure from colds, improve and develop memory, strength, will, character, intelligence, concentration, increase or reduce the volume of muscles, body weight and etc., almost anything. Outcasting (self-regulation) is the most effective psychotherapeutic technique, because Among other things, it allows you to effectively get rid of fear, doubt, uncertainty, etc. Symptoms peculiar to the so-called. Small psychiatry (border states). Psychophysiologically, this is explained as follows. Muscle relaxation (the main component of self-regulation, relaxation is the main necessary condition for immersion in trance) contributes to the translation of the human body into a radiant state. During relaxation, the nervous system is preparing to rest. Rest is a transitional state between wakefulness and sleep. In addition, rest, this and the ability to relax. The voltage occurs in the brain as a reaction to stress. The pulses entering the brain pass through the spinal cord associated with countless nerve fibers with each part of the body. The human nervous system is vital for the body. The sensations are entered into the brain and cause an instantaneous reaction of certain parts of the body. When the muscles receive a signal from the brain, they are impulsively compressed and strained, squeezing nerve fibers. Without relaxation, the tension remains in the muscles surrounding the nerve fibers. Long tension causes nervousness and leads to psychosomatic diseases. Therefore, it is very important to be able to relax, relax. And one of the options for recreation is rest during mental self-regulation (autotraining). At the same time, we are not just a rest, but the translation of the body in the third of the common mental states: the state of the trance, or the ISS (the first two - wakefulness and sleep). In this state (reminding its characteristics hypnosis, condition during hypnosis) due to the diffuse braking in the cerebral cortex, an increased suggestibility is observed. The suggestibility in this case is an exceptional susceptibility to the words of the hypnotist. In the case of self-regulation, man programs himself, therefore he hears in this case he is only his words.

Speaking about the effectiveness of mental self-regulation, it is necessary to pay attention to that the most important reason for the use of autotraining is that a person makes such an independently (i.e. relies incl. And on its own psychophysiology, on its own body), as well as another feature of the effectiveness of mental Self-regulation is its availability for mastering and indispensable importance. The latter is explained by the fact that in the process of life, the person accumulates stress. Methods of mental self-regulation allow you to regulate muscle tension (an indicator of negative emotions is muscular voltage), causing muscle relaxation, and therefore reducing the somatic component of negative emotional experiences. And as a general result is an internal mental equilibrium.

It should be observed general rules When conducting self-forming (with autogenous training). Self-pressure formulas are recommended to repeat several times. At the same time, it is necessary to turn off the brain control as much as possible (i.e., it is not necessary to specifically consider how many times you said a block of self-alignment formulas). As an abstraction option and to have an idea of \u200b\u200bthe account, you can sort out the rosary or if there is no rosary - the nodules on the scarf, and the like. Self-approach (for example, the installation "My right hand is warm") can be strengthened with a mental representation of the corresponding image (for example, a bath with warm water, and a hand immersed in this bath). The feeling of peace during self-regulation is carried out due to the impact on the central and vegetative nervous system. In the first case, we give orders to the brain. In the second, we cause expansion of peripheral blood vessels (due to the heat of the heat to the limbs). All this enhances the feeling of rest, and the redistribution of blood in the body (due to the invisibility of gravity and heat) affects the brain (in the cerebral cortex, as we have noticed, there is a diffuse braking. The state of rest during the trance resembles the condition of drowsiness after the very well dinner.

Thus, during self-regulation, an important initial phase is muscle relaxation and extension of vessels. The second phase is a mental representation of the rest of the rest (you can imagine the forest, grove, mountain river, waterfall, etc.). The third phase is self-formation (self-programming), i.e. Actually installation, mental self-like. And the fourth phase is an output from the trans (self-hypnosis). To engage in mental self-regulation (self-control, self-programming, self-configuration, autotraining) can be both music. In this case, the following works are recommended: Beethoven - "Moon Sonata"; Bach - "Scherzo" from "Suite for flute and string orchestra N 2"; Mozart - "Symphony N 40 Sol-Minor"; Strauss-ml. - "Tales of the Vienna Forest"; Beethoven - "To Elise"; Bizet - Overture to the opera "Carmen"; Beethoven - "Menuet"; Mozart - "Little Night Serenade"; Tchaikovsky - "Italian Capricchio"; Rossini - "Dance"; Grieg - "Norwegian dance number 2"; Albsnis - "Malagenia"; Vivaldi - Spring from the "Seasons" cycle; Schubert - "Trout" - the fourth part of Quentte La Major; Mozart - "Menuet"; Bach - "Melody on the Salt string" and others.

In addition, it is necessary to remember the important rule: some recommendations are necessary only at the initial time of mastering the method of self-regulation. Further, each can make the necessary adjustments, already in the context of their own sensations and awareness of the situation of mental self-regulation (self-hypnosis, autotraining, self-confidence, etc.).

Consider the psychological and physiological bases and mechanisms of self-regulation (autogenic training) from the position of the domestic neurophysiological school I.M. Schechenov, I.P. Pavlova, A.A. Thathomsky, V.M. Bekhtereva, K.I.Platonov and functional system theories P.K.Anokhina.

The physiological effects of autogenic training and the recovery mechanisms under its influence of the nervous regulation of various functions have not yet been fully understood. Throughout the history of psychotherapy, scientific theories, expanding our ideas about the mechanisms and foundations of psychotherapeutic impact, were emitted or transformed. The central place in the disclosure of the physiological mechanisms of autogenic training is occupied by the study of self-regulation issues of originally involuntary functions of the body. According to the technique of Schulz, an important condition for mastering the method is exercises in muscle relaxation, i.e., exercises in targeted motor acts, although extremely rarely implemented in everyday life (in this version). I.M. Schechenov for the first time justified the situation that all mental acts belong to the reflex. Arbitrary movement in this case differs from involuntary in that it obeys the will, is accompanied by sensations reflected in consciousness, as well as the fact that the exemplary movement under the influence of the conditions created by life. One of the basic principles of autogenous training is a training character. Man's learnability, despite the significant number of works in pedagogy, while little studied. In this regard, the most close attention is how single experiences of applying autogenous training in children (N.P. Mirovskaya, S.G. Finberg, V. Sergeev et al. - In Russia; V.S.Manova-Tomova - in Bulgaria ; R.Agsap - in Romania), when the learner as the system quality is highest. Perhaps if it is still systematically and persistently, as we teach children to the skills of social self-regulation of relations, we would have given them techniques for self-regulation of internal relations, many modern data on the statistics of psychoneurological pathology would not look so depressing.

The teaching of I.M. Suchenova on the reflective role of the brain was supported and developed in the works of I.P. Pavlov and the school created by him. The principles of nervism and determinism, justified in the domestic science, the doctrine of conditional reflexes allowed from physiological position to approach the issue of arbitrary and involuntary reactions. Numerous experimental work of Pavlovsk school showed that there is a cortical analysis and synthesis of afferent signals coming from the external environment and from proprigororeceptors. According to I.P. Pavlova (1951), the mechanism of the skills is subject to the laws of higher nervous activity and is a conditional associative process.

I.P. Pavlov emphasized the role of speech and shaped presentations in the establishment of bilateral bonds of kinesthetic cells with motor, as well as cells of the cortical departments of analyzers. I.P.Pavlov believed that if we think about some kind of movement, then we have a kinesthetic idea about this movement, and then we are involuntarily involved (unconsciously). Ideasotor training as one of the main components is included in many modern autotraining modifications. I.P. Pavlov and his students emphasized the relationship of the functional state of the central nervous system and adaptive behavior with movements, a tone transverse and smooth muscles having an extensive cortical representation. The principle of reflex activity of the brain I.P. Pavlova retains its meaning and in relation to emotional reactions. Muscular components of emotions - Mimic, Pantomimik, Voice timbre - are objective signs of the state of the psyche. Muscular tension ("frozen Mimica", "nervous trembling", "cramped breathing", etc.) is a somatic component of fear and other negative emotions. Electrophysiological studies have shown that negative emotional states are always accompanied by activation of transverse muscles, and muscle relaxation serves as an external expression of positive emotions, the state of rest, equilibrium. Therefore, the physiological meaning of the volitional relaxation of muscles becomes clear, training this process, as well as the role of self-removal against the background of the state of relaxation, causing phase states in the cerebral cortex. A verbal signal or an image caused by a verbal signal leads when repeating in the process of training to the formation of conditional cortic-visceral reactions and the implementation of the desired shifts, thereby increasing the level of self-regulation.

I.P. Pavlov noted that the word is quite capable of replacing the real implementation of any actions caused by the real stimulus of the CNS. The role of speech was proven by such scientists as N.A. Kornstein, K.I. Platonov, P.K. Anhin, L.S.Vugotsky, A.R. Luria.

Of great importance for understanding the mechanisms of suggestion, established by Pavlovsk School and N.E.Vvedhensky T.N. Phase (transitional) states between sleep and wakefulness, differing in varying degrees of severity and intensity of braking processes of functions. One of the most essential phase states for psychotherapy is the possibility of influencing some mental and physiological functions "bypassing conscious controls". According to I.P. Pavlov (1951), the power of self-removal or suggestion is determined by the presence of concentrated irritation of a certain section of the cortex, accompanied by the braking the remaining sections of the bark. With such a state of the crust of large hemispheres, conditions can be created when the interim (iconic) processes dominate the real sensations. One of the results of this, according to K. I. Platonov, are the emergence of self-pressure processes.

With the works of I.P. Pavlova and N.E.Vedensky, the submission of dominant, nominated by A.A. Thomsky. Under Dominanta A.A. Tomsky understood the focus of excitement in the cerebral cortex. From the point of view of the theory of A.A. Thome, any individual mental content is a trail from the previously experienced dominant. The current state of the person and its activity, according to A.A. Thomsky, is always a reflection of one or another dominant. The stability of the same dominant depends on the lability of the formatives of its nerve centers. The labile and at the same time stable excitation of nerve centers, the more favorable conditions for the formation of new dominant. It should be noted that the main essence of autotraining is precisely in targeted training of nerve processes - their lability, stability and switchability.

The theory of L.S. Vigotsky is based on two hypotheses - on the indirect nature of mental activity and the origin of internal mental processes from external. L.S.Vigotsky considered the process of formation of external mental functions as the formation of forms of speech communication, followed by their appealing and further "to herself". Any higher mental function passes through the external stage in its development, because it is originally a social function. The theoretical constructions of L.S.vugotsky were subsequently confirmed in the works of A.N. Lyontieva (1977).

Neurophysiological and psychophysiological studies of the River River function called "one of the most significant means of regulating human behavior", raising "individual involuntary reactions to the level of complex arbitrary actions" and implementing "control over the course of higher, conscious forms of human activity." A.R.Luria, Developing the provisions of I.P. Pavlov and L.S. Vigotsky, believed that specifically human forms of mental activity include the interaction of two levels of the organization of nerve processes: the first and "one that was formed on the basis of the language and the basis of which Lailed alarm control function. "

P.K.Anohin (1978) presented his theory of functional systems. This theory is developing the main provisions of physiological exercise I.P. Pavlov and introduces new concepts about the specific mechanisms of the dynamic organization of activity in a holistic system of behavioral act. Initially, in Pavlovsk research, mental and physiological conditioned reflector processes were compared, with I. P. Pavlov considered that conditional reflex There is a complete absorption of one other. At the same time, the reflection of the brain of objective reality within the framework of the conditionaloreflector theory was affected by only physiological processes and behavioral reactions. The teaching of I.P.Pavlov about the highest nervous activity created only prerequisites for the study of human behavior mechanisms. Therefore, on the basis of the experience of Pavlovsk school and their own experimental studies, P.K. Zanohin created the "Theory of Functional Systems". Its studies have shown that some peripheral effects under the conditions of a holistic organism cannot be explained on the basis of the causal relationships of each of them with an incentive. At the same time, the author was substantiated that the aggregate of certain effector manifestations or their combinations does not form a holistic behavioral act, but only their consistency in the integrative activity of the brain defines the total expression and the phenomenon itself of the behavioral act. Thus, in the theory of P.K. Zanochene, the provisions on the invalid organization of the behavioral act and its integration from private mechanisms are put forward to replace the ideas about the incentive and reaction. Further, P.K. Zanochein and his students were shown that the behavioral act is determined not by the preceding and launching incentive, but by a specific result, which this act is directed to achieving it. Thus, the structure of the behavioral act included a goal, without which an explanation of the adaptive activity of the body is impossible. The formation of psychotherapy in the process of psychotherapy by the patient or "formula-intent" with autogenic training is a mandatory element and a guarantee of the success of the psychotherapeutic effect. Based on the study of somatic and vegetative functions, P.K. Zanochin made the conclusion that the functions participating in the holistic integration of the behavioral act are organized as functional systems formed "from dynamically mobilized structures"; At the same time, "the components of a particular anatomical affiliation are mobilized and involved in the functional system only in moderation to promote the preparation of the programmed result." According to the theory of P.K.Anokhin, the operational architectonics of the functional system of the behavioral act includes a number of stages or components of afferent synthesis. These include: motivational influences, past experience, start-up and solo affamentation, decision making, generating an acceptor of the results of action (its goal) and program of action, performing action, obtaining the result and draining it with an action acceptor. Taking into account these data, the study of the structure of any behavioral act, which is based on motivational installations and a specific transformed past patient's experience should always be preceded by psychotherapeutic effects. In its theory, P.K. Zanohin introduces the concept of "advanced reflection" of the parameters of the future incentive-result in the recipe fields, i.e., each stimulus is not only expected, but also actively requested from the external (or internal) medium. P.K. Zanohin (1980) gives an example of interdependence of physiological and behavioral reactions to demonstrate the "external" and "internal" cycles of physiological activities of the body: 1) the depletion of the body and blood water as a result of various losses increases the osmotic blood pressure; 2) Hypertensive blood annoys certain centers of the hypothalamus and leads to a generalized excitation of subcortical and cortical structures of the brain, - this excitation generalization forms a subjective feeling of thirst; 3) the feeling of thirst pushes a person on a number of behavioral acts aimed at locating water; 4) Receiving water and entering it into the blood restore the constant level of normal osmotic pressure (7.6 atm), and the feeling of thirst disappears.

The concept of "installation" was developed by D.N. Romandz (1961, 1966). Currently, the installation is defined as a state of susceptibility to a certain type of activity in a certain situation. D.N.Uzzzzzzdz and his school was experimentally proven to the existence of the generalical readiness of the individual to implement the activated need and the pattern of consolidation of such preparedness was established during a repeated repetition of the situation. The theory of installation is widely used in studying the phenomena of unconscious (work F.V. Bassina, V.P.zinchenko, A.S. Prangishvili, etc.). M.M. Perezhetnikov (1984) notes that various persons can be distinguished by a steady tendency to perceive incentives and respond to them in one way or another.

There are three main types of installation on the processing of information in humans, and based on this, the type of self-regulation as an individual method of psychophysiological (adaptive) response, the realization of the cognitive, cognitive-transformative and communicative activity of the personality is determined. From the point of view of pathology, extreme types are distinguished: with installations for productivity and reliability. Persons relating to productive type, regardless of the nature of the activity, are unconsciously oriented primarily on productivity (in a psychological sense - for success), in the absolute majority of cases "neglecting" (also not realizing this) indicators of efficiency and reliability. The persons of the opposite type are focused mainly on reliability (in a psychological sense - to avoid failure). Depending on the type of activity, the identified types have sustainable trends towards certain professional efficiency. The productive type is characterized by authoritarianism in communication, anxiety and neuroticization, has a lower status in a collective and self-esteem at a higher motivation to achieve success in activities and intragroup interaction; The same persons have higher blood pressure, pulse frequency and metabolic processes in the body. The data obtained during mass examinations of healthy people are a direct indication to the prophylactic use of autogenic workout in this category of persons.

Briefly consider intermetrack interaction. In the early 70s, American neurosurgeon R. Zornstin for the first time under medical testimony made dissection of nerve fibers that bind the left and right hemispheres of the human brain, and since then doctors, neurophysiologists and neuropsychologists have the opportunity to observe the peculiarities of the thinking of people who have revealed two, operating simultaneously and in a certain sense of autonomously, the mechanism of mental activity. It was found that the left hemisphere is connected mainly with mental activity having a time-distributed character based on the establishment of causal relationships and logical conclusions; The mental activity is aware, verbalizable and, therefore, communicated (implemented in communication). The activity of the right hemisphere is difficult or not at all the verbalization and was simultaneous ("instant grasp"). Decisions implemented at the level of the wrong psyche were based on a sense of unmotivated confidence in the correctness of the implemented action program, often inexplicable: how and why it originated. These features of activity, characterized as intuitive, were the basis for the withdrawal that it was the right hemisphere that is relevant to an unconscious mental activity.

The left hemisphere (in the right hand) is a semiotic system that carries out sign information: speech, including internal speech, letters, numbers, etc. The right hemisphere sells thinking at the level of sensual images: emotions that hard to express verbal, bright Wantleless dreams, the perception of music, etc., a characteristic sense, entirely relating to the right hemisphere, is well acquainted to those skilled in the art and often observed in non-liberated and asthenized patients the feeling of "already seen", arising in a completely new setting for a person. Thus, the integrative activity of the brain is provided by two systems: a sensual perception system ("Rightly Running Psyche") and a system of a significant description of the external world in the elements of the natural language (left hemisphere). Their combined activities can be explained by the duality of human consciousness in the vast majority of cases, namely the continued presence in the activities and behavior of rational and intuitive. In this regard, given that the integrative activity of the brain (mental functions) is ensured by the combined functioning of both hemispheres or sensory and language systems, the high efficiency of autogenic workout modifications becomes clear, the self-removal formulas are not only pronounced, but also figuratively seems to contribute to the inclusion in The psychotherapeutic process of both levels of mental activity (V.S.lobzin, M.M.Reshetnikov, 1986). Being a phylogenetically older, a system of sensual (figurative) perception plays a huge role in human mental activities and is actively used in autogenous training. The reaction to mental playback of the image is always stronger and stable than the verbal designation of this image. Taking into account the study of autogenic training mechanisms, there is essential interest and data on the fact that during the rest, reduction of external activity, a decrease in the activity of the left hemisphere is recorded on the electroencephalogram, and the increase in the activity of the right, whose activity is related to the formation of motivational installations.

The term "emotional stress" was distributed (in domestic literature as synonym is often used "tensions"). In most modern studies, a stress factor and a stress reaction are distinguished. Under the stressors are usually understood by various external (and less often - internal) factors causing increased voltage or overvoltage of human functions on a physiological or nervous emotional level. This tension is usually denoted as a stress reaction, since the changes that occur in the body are reversible and disturbed psychophysiological equilibrium after the cessation of the stress factor or as it adapts to it can recover again. However, it depends on the quality, intensity, the duration of stress and the degree of changes arising from this. If the psycho-physiological reserves of the body do not provide effective adaptation, then distress states arise, which, in contrast to the stressful reaction, are already pathological. (V.S.lobzin, M.M.Reshetnikov, 1986). It has been established that the use of autogenic workout allows you to mobilize the adaptation of the body in the factor of opposition to stress and on the basis of stimulation and optimal use of psycho-physiological reserves of the body. Without the opportunity to eliminate the impact of the stress factor, using the psychophysiological mechanisms of autogenic training, a person can purposefully correlate his reactions based on the principle of minimizing the consequences of this impact. It is not able to avoid a psychotracting situation, a person can change, rationalize the attitude towards it. Autogenous training allows not only actively "tune in" to the upcoming or expected stress, but also provides an adaptive effect directly in the process of stressing. If some negative psychogenic factor cannot be eliminated, then it is necessary to change the attitude to it, reduce its individual significance. Assessed in the process of applying autogenic training, introspection and reassessment of their own experiences, strengthening under the influence of systematic autogenous exercises of the reflexive function of consciousness make it possible to carry out active correction of the subjective state and actively suppress negative emotions. Strengthening volitional qualities, developing adequate emotional response programs and overcoming stressful effects are trained functions, as well as physical qualities. As the evolution factor, stress contributed to the development and improvement of the adaptation and regulatory processes of the body.

© Sergey Zelinsky , 2010
© Published with the permission of the author