How to restore the nervous system after prolonged stress? Auto-training to calm the nervous system. Auto-training and yoga to calm the nervous system

Our life is filled with many different situations and, unfortunately, not all of them are pleasant.

There are various ways to improve your psychological state. And one of them is considered to calm the nervous system. Let's look at it in more detail.

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What is auto-training - definition

Autotraining in psychology is psychological technique based on self-hypnosis.

It allows a person to achieve peace and harmony.

Its essence is to calm the nervous system even in daily stressful situations.

Thanks to auto-training you can learn to manage your emotional state, relax, concentrate on your desires and much more.

Autogenic diseases

Autogenous include psychosomatic diseases, that is, psychological disorders that to some extent may affect the physiological state. These include:

• neuroses;
• neurasthenia;
• depression;

It should also be noted that autogenic techniques, in combination with basic treatment, help cure some diseases based on emotional stress: endocarditis, bronchial asthma, hypertension, gastrointestinal disorders and others.

Autogenous therapy - what is it?

Autogenous therapy is used in various practices and has been known since ancient times.

Autogenic training involves exercises or techniques that may have different directions(to eliminate insomnia, lose weight, get rid of emotional stress, etc.).

Just 30 minutes of autogenous therapy is equal to 3-4 hours of full sleep.

It has certain stages and rules, which may vary slightly depending on the goal you want to achieve.

Autogenous therapy has quite strong healing effect:

• blood pressure and pulse are normalized;
• feelings of anxiety and restlessness are reduced;
• hormonal levels improve;
• the emotional state is normalized.

Luscher norm

Max Luscher- famous psychologist who developed the Luscher color test.

This test was used in a study in which psychotherapy patients took it upon admission and at the end of their treatment.

It turned out that at the very beginning of treatment, the color preferences of patients were varied, but with successful completion of therapy they approached a uniform sequence. This sequence and called autogenous norm, that is, the standard of neuropsychic well-being.

Training methods and techniques

There are various techniques, methods and exercises of autogenic training. But they all have general rules:

1. It is better to conduct the training in a quiet place, make sure that nothing distracts you.
2. Take a comfortable position (preferably lie down), do not cross your arms and legs.
3. If you listen to an audio instructor, be sure to repeat all the phrases out loud after him.
4. If you want your own setting text, you can write it yourself, but it must be positive (make sure that the particle “not” does not slip through anywhere), in the present tense and in 1st person.
5. The text for auto-training should consist of simple and short sentences.
6. Make sure that you are aware of the words you say, and do not do it automatically.
7. It will be even better if you visualize everything you say so that the karting is before your eyes, the brighter and more detailed, the better.
8. It is advisable to repeat the text at least a couple of times so that it is better consolidated in the subconscious.

Let's consider the existing methods and techniques of auto-training.

For women

In everyday situations, women often forget about their gentle and sensitive nature, and at work, on the contrary, they lack fortitude. Therefore, the auto-training text should be quite individual.

In the first case suitable “I am beautiful, feminine and gentle. I have a charming face and a slim figure." In the second case Stronger attitudes would be appropriate: “I am confident. I will succeed. I will definitely achieve what I want."

Setting up for success for women:

For weight loss

Of course, you need to understand that with auto-training it is impossible to say goodbye to all those extra pounds in a week. This method requires some time, for which your subconscious mind will tune in to the new installation and accept it.

It is advisable to carry out the exercises in the morning and evening.

Morning auto-training will help set the mood for the whole day.

At the same time, you can’t talk: “I will lose weight” or “I will eat less and work out at the gym.”

Your text should roughly consist of the following settings: “I am healthy, beautiful and slim. I love my body. Right now I'm getting leaner. I feel like my stomach is becoming flatter and my butt is getting tighter. I have a good figure. I like myself slim. I am strong and always achieve what I want.”

You can change the text a little for evening auto training. If the morning one is invigorating, then the evening one, on the contrary, should be calming: “I am slim and graceful. I like feeling thin. I feel lightness throughout my body. I'm happy and relaxed."

Meditation for weight loss in this video:

Relaxation and Relaxation

If you are constantly in a restless and anxious mood, then you should try auto-training aimed at relaxation and relaxation. It relieves fatigue, helps restore strength, and reveals your creative potential.

Sit in a quiet place. Nothing should distract you. Close your eyes and concentrate on your inner sensations. Feel every part of your body: left and right leg, torso, left and right arm, head.

Now relax them one by one. You can feel the warmth spreading throughout your body. Observe your completely relaxed muscles. The face is not tense, the eyebrows do not frown, the cheeks smoothly flow down, and the lips are not compressed, but in a slight smile.

The entire outside world, sounds and noises should fade into the background.

You become immersed in your inner world and focus on yourself.

Watch your breathing: it should be even and calm.

Feel how your body relaxes more and more with each exhalation. You should not have any strong emotions. You will feel harmony and peace.

Observe your thoughts, but don't think about them. You can start visualizing: imagine that you are flying above the clouds, walking through a forest or field. Everything imagined should be light and pleasant.

Don’t forget that you also need to get out of this state smoothly.. Move your left leg, then your right leg, and do the same with your arms. Feel your body. When you are ready, slowly open your eyes.

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To manage your condition

Auto-training exercises are also used to manage your condition: sensations in the body, feelings and emotions. The setting text depends on the specific situation.

For example, if you you can’t get down to work, you feel distracted, then you can use something like the following: “I feel great. I am cheerful and energetic. I am full of strength and ready for accomplishment. I will succeed".

For children

Auto training for children has its own characteristics:

• it has a play form;
• It is advisable to include exercises directly in the child’s daily routine;
• it is necessary to teach the child, explain what is required of him, tell him about the correct body position and breathing.

The text needs to be developed individually, taking into account children's preferences. For example, you can ask your child to imagine that he is a flower that blooms in the sun.

At the same time, you should say phrases that would set him up for relaxation: “You feel lightness and calmness. Your breathing is even.”

Meditative auto-training for children:

For neuroses

With auto-training, it helps to feel relaxation, which in itself has a good effect on the nervous system.

Such rest is useful for any problems with the psyche and nerves. The main goal of such training is to release emotional and physical stress.

That's why The setting text could be like this:“I'm relaxed. I feel myself calming down. My body is filled with heaviness and warmth. I am in harmony with myself and the world around me.”

You can also work all parts of the body in turn. You should move from a feeling of complete relaxation, to heaviness and then to warmth throughout your body.

For depression

Auto-training is also actively used in the fight against depression.

But it is important to understand that this is only one component of a complex of works, aimed at improving the emotional state.

During the exercise, you need to convince yourself that parts of your body are filled with pleasant warmth and become heavier.

Once you feel as relaxed as possible, you can begin to say positive messages.

Text task- cheer up and get a charge of optimism. These could be compliments to yourself or the mood for a pleasant day.

Affirmation for neurosis, internal tensions and conflicts:

For good health

If you start to feel worse, but you won't understand why or you have had a long-term illness, then you can try auto-training for health.

Use approximately the following settings“I am strong and healthy. Every cell of my body is filled with light and happiness. I feel great. I have a surge of vitality."

It is important to clearly imagine this image and feel it.

Auto-training for health:

Before bedtime

If you have, then there are exercises that will help you cope with them. But here also Additional conditions required: ventilate the room, spend a couple of hours before bed in a calm environment, don’t overeat, listen to calm music.

Climb into bed and make yourself comfortable. Try to concentrate on the words that you will say to yourself. Don't let thoughts distract you. Relax.

And repeat: "I am calm. My body is relaxed. I'm resting. I am comfortable. My right leg fills with warmth. My left leg is filled with warmth.”

“I feel the warmth spreading throughout my body. My torso is filled with warmth. My hands are filled with warmth. My head is also filled with warmth. I feel good and calm."

“I feel warmth and pleasant heaviness throughout my body. I feel at peace. I feel a slight drowsiness that increases with every breath. I am calm. I slowly drift off to sleep. I am falling asleep. I sleep sweetly."

At first, the exercise can be repeated several times. until you achieve what you want - falling asleep. But over time, you will notice that you begin to fall asleep faster.

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Duration of daily lesson

What is the minimum duration of daily auto-training? You should start gradually.

It is important that the activity does not turn into a routine and you it wasn't boring. To begin with, you can stop at two minutes and gradually increase this time.

About Schulz's book

The founder of this method is considered to be I. Schultz, who wrote the book “Autogenic Training”. It contains basic principles of auto-training.

At the same time, Schultz notes that this technique can be used not only as a tool for psychotherapy, but also as a method of preventing diseases, improving mood, increasing productivity and stress resistance.

Autotraining is considered by him as a way to train spirituality and cultivate the best qualities in yourself, through concentration on your own body and emotions, as well as positive visualization.

Most of the book is devoted directly to the exercises themselves, with detailed recommendations.

Thus, auto-training can help cope with difficult life situations, strengthen your psyche, tune in to the coming day or, conversely, plunge into the realm of sleep.

The technique takes very little time and has a positive effect on your emotional state.

Video about autogenic training and its psychotherapeutic effect according to Johann Schultz:

Autotraining is a specific psychotechnics based on self-hypnosis techniques, through which an individual can convince his own subconscious of anything, and is aimed at recreating the balance of homeostatic processes in the human body, disturbed, for example, due to the influence of stressful circumstances. The auto-training system allows you to change traits, bad habits, appearance, and cures various ailments and addictions.

From the perspective of the scientific world, auto-training refers to hypnotic effects. However, it differs favorably from hypnotechniques in that the individual is actively involved in the course of autogenic training. And with hypnotic influence, the patient is assigned an exclusively passive role.

Autotraining is based on the use of muscle tissue relaxation, self-hypnosis and self-education. As a therapeutic psychotechnics, auto-training was proposed by a doctor from Germany I. Schultz.

The therapeutic effect of autotraining is due to the trophotropic reaction that occurs as a result of relaxation, which is accompanied by an increase in the tone of the parasympathetic section of the ganglion nervous system, which helps to weaken or destroy the negative stress response of the body.

Auto-training to calm the nervous system

The technology of autogenic training was the result of numerous observations by I. Schultz of individuals in a state of hypnotic sleep. The foundation of auto-training is the awareness that human mood and the degree of its arousal affect the functioning of all organs. At the same time, Schultz emphasized that such a connection is characterized by reciprocity, since if the desired heart rate and breathing readings are achieved from the individual’s body, then mental processes and mental functions automatically come into balance. The brain rhythms that arise during such work correspond to the state when the subject is between wakefulness and sleep. These rhythms are more optimal for self-hypnosis.

Thus, auto-training for the nervous system is the conscious regulation of one’s own psycho-emotional state. It is carried out through the influence of a person on himself through words, mental images, control of muscle tone and control of breathing.

Autotraining promotes complete relaxation of muscles, control of excitation mechanisms and inhibition processes of the ganglionic nervous system.

Auto-training for the nervous system requires systematic training, preferably several repetitions per day. Often, it takes about four months to master auto-training; some especially aspiring ones manage to achieve success even in a month.

The advantage of autogenic training is the ease of mastering its techniques. After all, the key techniques can be mastered on your own.

The auto-training system allows you to:

- learn to control - regulate the tone of skeletal muscles;

- evoke the desired emotional mood at will, against the background of muscle relaxation, create a state of mental harmony;

- influence the processes of the nervous system by reviving pleasant sensations in memory;

- regulate attention, focus it on the desired object or distract it.

Auto-training for calming comes down to performing special exercises by an individual in a certain position and immersing himself in a state of relaxation of the body, in which it is easier for him to succumb to self-hypnosis than in a state of wakefulness.

Relaxation should begin with the toes, gradually rising higher to the legs, then the hips and pelvic muscles. After this, the muscular corset of the back and abdominal muscles are relaxed, then the muscles of the shoulder girdle and neck, and fingers should be relaxed. During relaxation, you should try to focus your attention as much as possible on the desired muscle group, gradually switching to the next muscle groups. It is also recommended to say the following phrases to yourself:

- I am completely calm;

- excitement leaves me;

- worries leave me;

- I am distracted from everything around me;

— my thoughts slowly flow through me.

In addition, relaxation auto-training can also contain a series of breathing exercises.

You can also use yoga practices to get rid of accumulated stress. Yoga classes can relieve symptoms of increased anxiety and signs of depression.

You can use your own verbal formula aimed at calming. There are also several techniques that help you create calming text material consisting of positive statements. The key point in drawing up a text formula is the prohibition on two things, namely, it is forbidden to self-affirm an ill-conceived verbal formula and to record unnecessarily banal statements on the subconscious, for example, “everything is fine” or something similar.

The verbal statement must be slightly associative and necessarily meaningful. It is necessary to use identical thoughts in the text material.

A well-honed sentence will almost instantly take place in the subconscious.

Auto-training for self-confidence

Often, the majority believes that the feeling of insecurity in one’s own qualities and strengths is not such a huge drawback. But, if you think about how many missed opportunities there are because of such a feeling, how many unrealized chances there are, unfulfilled goals, then it becomes sad. Any uncertainty can be overcome. Autogenic training is considered the simplest and most effective tool in the fight against indecision and uncertainty.

Autogenic training: relaxation and relaxation are the basis of all autogenic training exercises. Volitional relaxation fixes conditioned reflexes and the biological reflection of positive emotions. Self-education and self-persuasion make auto-training an intellectual-volitional process that opens the way to a rational restructuring of personal characteristics.

The key role in auto-training belongs to the repeated repetition of verbal formulations and signals that establish connections in the human brain between images and ganglion centers that regulate various processes.

You can compose verbal formulations for auto-training yourself, but you must adhere to several basic requirements:

- refuse the word “I’ll try”;

— exclude the particle “not”;

- it is necessary to conclude the exercises with a sentence beginning with the words: “I now realize...”.

Autogenic training to increase the feeling of confidence in one's own potential is considered one of the most effective techniques. After all, by controlling your own body and the processes in it, you can easily banish anxiety and gain confidence. It is recommended to carry it out immediately after waking up, since the morning mood affects the emotional state of the individual throughout the day and what exactly that day will be like.

Therefore, in the first moment after waking up, you should relax and get rid of negative emotions, if any. It is also not recommended to stress yourself out about the difficulty of the upcoming day. The best way to start a new day is auto-training, relaxation.

Morning psychological autogenic training is a determining factor for the whole day. Auto-training to give yourself confidence is a specially developed set of mental formulas, physical exercises and elements of breathing exercises that should be performed systematically. It is based on the core mechanisms of self-regulation and promotes the development of new character traits and qualities of perception, which subsequently helps the individual not only wake up refreshed, but get the most out of the new day.

Systematic morning auto-training allows you to develop balance and endurance, clarity of thoughts, constructive mental activity, skills of timely relaxation and concentration, and achieve high performance using the ability to manage emotions.

The human body is designed by nature in such a way that when he mentally relaxes, his body also physiologically relaxes. The psychological autogenic training model is based on the belief that one can learn new thinking skills and modify old behavior patterns. After all, thought precedes action.

In other words, morning auto-training can be represented as a specific psychological training, the purpose of which is to achieve mental and mental harmony, as well as to acquire a charge of positive emotions.

To give self-confidence, auto-training does not have to be done while lying in bed. The time of taking a contrast shower is also suitable for training, since it does not require serious mental stress, so it can be combined with ordinary morning activities, such as combing your hair, washing your face, etc.

Below is an example of verbal formulas for training. You need to smile at yourself and say the following phrases: “I woke up rested, I am completely calm. My organs and systems, muscles are in perfect order and are starting to work. I am full of strength, energy just flows out of me, I am filled with the desire to live, create, think, be happy and delight those around me. I am absolutely confident in myself. All my endeavors are completed successfully. I am an energetic person. I'm in great physical shape. My health is excellent. I have a great attitude and am ready for new achievements, which gives me confidence in my own abilities and desire to act.”

The wording may be different, the main thing is that they correspond to the desired result and sound in the present tense, and not in the future. Self-hypnosis is aimed at eliminating any possibility of an unsuccessful course of affairs. Any auto-training is based on self-hypnosis.

We can highlight the main positive effects that occur after auto-training to increase confidence:

- reduction of emotional stress and physical stress;

- removing signs of fatigue;

- rapid restoration of strength and performance;

- elimination of headaches;

— normalization of sleep;

— development of self-actualization;

- improving attention and activating imagination;

- facilitates the processes of socialization of the individual, eliminates feelings of timidity, awkwardness during communicative interaction and uncertainty in personal potential;

- increases the level of self-esteem;

— increases the degree of social competence;

- improves the external image in the eyes of others.

Systematic simple auto-training to calm you down and gain self-confidence will give you a comfortable, successful and pleasant existence, and advancement up the social and career ladder.

Auto-training for weight loss

Surely every individual has heard the statement that thought is a material thing. Correct handling of your own thoughts will always allow you to feel comfortable, confident, happy and help you reach unprecedented heights!

Relaxation auto-training is a psychotechnics aimed at self-improvement. The success of autogenic training has been proven for more than one generation. With the help of this psychotechnics, you can achieve any results, such as weight loss, a new promising position, family happiness and healing. The most important thing in achieving the desired heights is a sincere desire and sustainable faith in the result.

Today there are a lot of different psychotechnics based on the autotraining method. Each of them is divided into three core elements: relaxation, self-hypnosis and self-education.

Muscle relaxation and general relaxation help bring balance to a tense mind. It must be remembered that relaxed muscles are incompatible with stress, worry and anxiety. Therefore, as soon as stress hits the threshold, you immediately need to start relaxation and muscle relaxation. For this purpose, several important rules have been developed to ensure the effectiveness of relaxation. First of all, it should be understood that mastering any technique requires time. Hence, a necessary condition for success will be regular training and perseverance. Secondly, at first it is better to relax while lying on your back. In the future, as you gain skills, you can practice relaxation exercises in other body positions, for example, standing or sitting. The first attempts at muscle relaxation and relaxation are best done in a separate room, where there is no risk of interference from other people. Light relaxing music or silence is also necessary. For preventive purposes, it is recommended to practice relaxation for at least 15 minutes about four times a week.

It is the second stage of autogenic training aimed at losing weight. It is based on the utterance of verbal formulas (affirmations), in which a desire or aspiration is directly recorded. Text material must be carefully thought out and be exclusively positive.

The third stage of training is represented by self-education. It is considered the most important. To develop the process of losing weight, you must firmly believe in implementation, since even the slightest drop of doubt can nullify all efforts.

It is possible to get rid of excess body weight with the help of autogenic training, but it is not as easy as it might seem. Since psychology claims that the problem of excess body weight is buried deep in the subconscious. As a result, eliminating it will be an order of magnitude more difficult than any other.

By influencing the mind, individuals can easily improve their character traits and their own body. Properly formulated verbal formulas will help not only convey the desired information to the brain, but also provoke a response in the subconscious, forcing the mind to work in the right direction.

The meaning of textual material is purely individual and depends on personal preferences and aspirations. Therefore, each individual must create formulas independently, based on the principles below. First of all, everything that an individual says during the process of autogenic training should actually be wanted by him. That is, the formulas should not reflect the wishes of relatives or other people around them. Verbal material should be a reflection exclusively of the desires of the individual who practices auto-training. The desire must come from the very heart and be sincere, then it will be easier to pronounce it, since the body will not be able to resist what is happening. Words should be positive and exude goodness. The bad meaning of formulas or negativity will only lead to the opposite result.

The consciousness of individuals is more susceptible to verbal influences 10 minutes after waking up. Verbal material for auto-training for the purpose of losing weight may contain the following content: “I am absolutely healthy and slim. I can easily get rid of fifteen kilograms of excess weight. I understand that I can do this. I am confident in the effectiveness of my method. I don't eat much. I eat what my body needs to stay healthy and strong. I am indifferent to the requests of surrounding subjects to eat more than I need. I enjoy and enjoy doing exercises in the morning. Every morning I do exercises. I give myself permission to be healthy and slim.”

It is recommended to pronounce this verbal material or other formulas in the morning after waking up and fifteen minutes before going to bed. Since it is the time before and after sleep that is considered the most effective for influencing one’s own subconscious due to the fact that there is a transition from a conscious to an unconscious state, in which the human subconscious becomes most open to various influences. Everything said at such moments will reach even the most hidden depths of the psyche much faster. Well-written phrases will not only help you lose weight forever, but will also help you improve your life in general. Many individuals, after conducting regular auto-training, begin to adhere to a proper diet and daily routine, and go in for sports, which is an additional mechanism that multiplies the expected effect.

It is recommended to regularly practice autogenic training aimed at reducing excess body weight at least twice a day. Since the speed of achieving the desired result depends on the frequency of classes. In addition, the more often you practice autogenic training, the faster the desired hypnotic state will occur, as a result of which the final result will be better.

Thus, auto-training, aimed at getting rid of annoying kilograms that interfere with life, is a powerful tool and a completely safe means to achieve the desired goal. Any individual can practice auto-training without any prior preparation. The main point of the effectiveness of autogenic training is considered to be the presence of absolute faith in oneself and the practiced technique. However, it should be understood that autogenic training for weight loss is not a panacea. If you lie on the couch, eat kilograms of sweets, skip workouts, then the result will never come.

Auto-training is only a psychological attitude towards achieving victories, but without changing your usual lifestyle, there will be no result.

Autotraining (autogenic training) allows you not only to learn how to completely relax muscles, but also to control the processes of excitation and inhibition of the nervous system. This requires systematic training for 10 minutes 2 times a day. Usually, it takes 3-4 months to master auto-training, but sometimes you can achieve success even in a month.

The value of autogenic training is that almost all people can independently master its basic techniques in order to learn to control themselves in tense situations:

— Learn to control the tone of skeletal muscles - when to relax or tense.

- If desired, evoke the desired emotional state, against the background of muscle relaxation, mentally addressing yourself in words, create a state of mental balance.

— Influence the functions of the nervous system by remembering pleasant sensations.

- Manage attention, concentrate it on what you want, distract and narrow its circle, relax or fall asleep at the right moment.

Autotraining - exercises:

Auto-training should be done 2 or 3 times a day, morning, afternoon and evening, for 7-10 minutes. Classes are carried out lying on your back, on a low pillow, because with a very high pillow, the chin is pressed to the chest and breathing becomes difficult, with a very low pillow, the head is thrown back, and the front muscles of the neck are very tense.

In the evening: Lying down, place your arms along your body, palms down, slightly bending them at the elbows - in this position the muscles relax as much as possible. Spread your legs slightly and relax.
During the day, auto-training can be done in the following position: sitting on a chair, spread your knees and put your hands on them so that your hands hang down. The back does not touch the back of the chair, but the body does not lean forward, but seems to “hang” on the spine. Lower your head to your chest, close your eyes, relax your whole body.

Self-hypnosis must be combined with proper breathing. Close your eyes, and then quietly and very slowly say to yourself a light phrase: “I am calm.” For “I” you need to take a light breath, for the word “calm” you need to exhale long. In addition, when you say the word “I”, focus your attention on your face, and when you say the word “calm”, mentally look around yourself - from head to toe.
As you exhale during the pause, relax and try to imagine a feeling of warmth and heaviness throughout your body.

Auto-training for calming:

The essence of auto-training for calming comes down to the following: with the help of special exercises performed in a certain position, a person is immersed in a state of relaxation when he is more easily amenable to self-hypnosis than in a waking state.

Start relaxing with your toes. Stop bending them. Relax the muscles of the lower legs, hips, and pelvic muscles. Then relax the muscles of your back and abdomen, completely relax the muscles of your shoulders and hands, and pay special attention to the muscles of your neck. Relax, try to focus your attention as much as possible on a specific muscle group, switching it one by one to other muscle groups. If you find that your neck muscles are spasmodically supporting your head, relax them; don't clench your jaw. And now you are in a state of complete relaxation. Make sure that none of your muscles return to a tense state. Then you will notice how heavy your hand is, how helplessly heavy your body is, how the muscles of the eyelids relax, and sleep comes.

The state of relaxation is easier to feel immediately after tension. You need to tense your toes for a moment and immediately relax them. The same needs to be done with other muscles: arms, legs, back, neck, head, face.
The relaxation technique is not complicated; it requires attention, persistence and time.

Auto-training to calm down. Auto-training text:

I am calm.
My muscles are relaxed.
I'm resting.
I breathe evenly and calmly.
My heart calms down.
I'm completely calm.
My right hand is relaxed.
My left hand is relaxed.
Hands are relaxed.
Shoulders are relaxed and lowered.
My right hand is heavy.
My left hand is heavy.
I feel the weight of my hands.
My right hand is warm.
My left hand is warm.
I feel warmth in my hands.
The muscles of the right leg are relaxed.
The muscles of the left leg are relaxed.
The leg muscles are relaxed.
My feet are warm.
I feel a pleasant warmth in my legs.
I'm resting.
My body is relaxed.
Back muscles are relaxed.
Abdominal muscles are relaxed.
I feel a pleasant warmth throughout my body.
It's easy and pleasant for me.
I'm resting.
The eyelids are lowered and slightly closed.
The muscles of the mouth are relaxed.
The whole face is calm and relaxed.
My forehead is pleasantly cool.
I'm completely calm.
I'm resting.
I breathe deeply.
I feel pleasant fatigue throughout my body.
I stretch and open my eyes.
The body is tense, like a spring.
I am full of strength and vigor.

Now quickly stand up and, raising your arms up, take a deep breath, then hold your breath for a few seconds and take a deep, long exhale.

After morning and afternoon auto-training, take a deep breath, bending your elbows (fingers clenched into fists), open your eyes and exhale slowly, straightening your arms and fingers. Repeat 2-3 times.

To calm down, end your evening auto-training with the phrase “I am calm and want to sleep” after the formula “I feel pleasant fatigue throughout my body.”

To begin with, practice only 3-4 auto-training formulas and gradually increase. Thus, all formulas are performed only on the 8-10th day of daily training. The number of repetitions of each formula starts from 3-6 minutes, and then after a certain training it decreases, and the time of auto-training should not exceed 7-10 minutes.

As they gain experience in self-regulation, students can reduce the number of formulas spoken daily, bringing them to a maximum of 10-12 per lesson. The effect usually obtained from auto-training remains the same or even increases.
Under the influence of auto-training, you will become the absolute master of your body.

In life we ​​encounter stressful situations, but we do not always have the opportunity to restore our psychological state. Needs to be taken additionally.

There are ways to restore peace of mind and harmony, one of which is auto-training.

The meaning of therapy

Autotraining (autogenic therapy) is a psychological relief, a technique when a person learns to manage his psycho-emotional state. The training activities are aimed at relaxing the nervous system. It is considered a hypnotic effect on the body, but not with the help of outside intervention, but by the method of self-hypnosis.

Thanks to auto-training, you can easily learn to control emotions, concentrate thoughts and desires, and get proper rest for the body. We are faced with manifestations of natural auto-training.

The body recovers on its own. This includes sleep, food, walks in nature, sports, music, humor and more. Sometimes this is not enough; in order to avoid disorders and neuroses, help is needed. Helps

What does auto-training give?

Autogenic training is not only relaxation for the body, but also treatment of the nervous system. Half an hour of therapy is equivalent to three to four hours of sleep.

Through training, problems are solved:

During the training you will learn:

• control your emotions;
• cope with stress;
• concentrate attention;
• dull pain and resentment.

Indicators according to Luscher

Swiss psychologist Max Lüscher developed a test that allows, by drawing up a color sample, to bypass the body's defense mechanisms, reach its unconscious level, and determine the psychological state of a person.

As part of the study, patients suffering from psychological disorders took a test before and after their recovery. If at the beginning of treatment their color choice was varied, then in the end it approached a uniform, holistic selection. These indicators are called the autogenic norm and are the norm of the psychoneurological state.

Auto training rules

What is the main auto-training technique? Proper breathing and accurate mental images help relax the nervous system. The technique has different exercises, which are united by rules and principles:

1. Train in a calm and quiet place where nothing will distract you from the process.
2. You need to take a position that is comfortable for you (ideally, do the training while lying down).
3. Repeat all phrases after the audio instructor, if you are training with him.
4. You can write, but write a positive text on your own behalf, do not use the particle “no” or negative expressions.
5. Compose text from simple short phrases.
6. Every time you say a phrase, try to comprehend it. The text that you understand and understand will be effective.
7. Everything that is written/listened/said must be imagined in your imagination. Nothing helps you concentrate on your thoughts like visual images: detailed and vivid.
8. In order for the text to be assimilated and imprinted in the mind, it is better to pronounce it several times.

Autotraining tools

Important tools for auto-training are breathing, words and thoughts. In combination with the work of the abdominal muscles, slow and deep breathing affects the central nervous system, thanks to which the body relaxes and calms down.

Using breathing as a tool, you will learn to control your muscle tone: relieve pressure, pain, tension.

An important tool is verbal influence. Orders, self-programming, encouragement work on a person’s consciousness, changing it
internal state. There are exercises depending on your goals. Let's look at some of them.

For neuroses

Autotraining helps you feel complete relaxation of the nervous system, and in combination with additional treatment, it copes well with neuroses.

The goal of the training is to relax the body both on a psychological, emotional and physical level,

Say the text: “I am relaxed. I feel my body filling with warmth. I find harmony with myself and the world.” You can repeat the text, but instead of warmth say “heaviness”: the body is heavy and relaxed. To calm the nervous system, repeat several times, moving from one state to another. So achieve complete relaxation.

For depression

Autogenic training is used in the fight against depression, but is part of the treatment process. The purpose of the training will be to improve the emotional state of the patient.

It is necessary, just as with neuroses, to use the attitude of warmth and heaviness of the body, and when the body is completely relaxed, you can pronounce positive attitudes. There must be a message of optimism, joy and pleasant emotions. This can be a positive attitude for the day.

For good health

If you have little energy, and your health has deteriorated for reasons unknown to you, you can take a course of autogenic training. The purpose of this installation will be to tune your body to health, to obtain the necessary energy and strength. Use the following text: “I am healthy. My body is filled with energy. I feel great. Every day I have more and more strength. I'm happy".

It is important to feel yourself in this state, to imagine how the body is healing and filled with strength.

For women

A woman's self-esteem largely depends on her personal life. When things don't go well, she falls, and the woman begins to feel unhappy, forgetting about her attractiveness. If you don’t have enough strength to improve your life, auto-training will help.

The auto-training text can be completely different. You need to clearly formulate the goal and voice it. For example, “I am beautiful. I accept myself for who I am, value, love and respect.

I like everything: face, body and soul. I will succeed. Soon I will find a husband/boyfriend and become a mother/wife.”

To calm children

Children's auto-training should have a playful form and be included in the child's daily routine. It is also important to teach your child how to do the exercises correctly, because the result depends on the technique.

The text can be composed individually. Words should be part of the game. For example, tell your child that he is a magical flower that reaches for the sun, repeating the words: “I feel good and warm. My breathing is calm and my body is relaxed.” This game will help calm the nervous system and stabilize the emotional state.

For weight loss

You don't need to diet yourself to lose weight. Of course, it is important to limit yourself in diet and exercise, but auto-training for weight loss will help you tune in.

Sometimes the barrier that prevents us from changing is our lack of self-confidence. And the purpose of this installation will be a text encouraging you to believe in yourself and your strengths. For example, “I’m losing weight. I am becoming more and more beautiful. My body is beautiful. Everything will work out for me, I believe in my strength.” Carry out auto-training twice a day. Motivate yourself for a positive result, and your consciousness will work in the right direction.

Before bedtime

If you suffer from insomnia and nightmares, try taking a relaxation training session before bed. Before doing this, ventilate the room, take a warm bath and get ready to relax.

Make yourself comfortable in bed and start reciting the text. Concentrate on the words, concentrate and do not get distracted. Say the following text: “I am calm. I feel good. My body fills with warmth. I feel at peace. I gradually fall asleep. I'm sleeping." Repeat a couple of times. You will notice that falling asleep has become much easier.

Duration of classes

The main thing is to find time for yourself and your activities. Don’t forget to be systematic: you decided to take 7-8 trainings a week - don’t interrupt the course! You won’t immediately notice the result; to achieve your goal, it’s worth working hard.

The daily duration of classes can be from two to three minutes a day. The time can be increased, the main thing is not to turn training into a routine, since everything that is a burden does not bring much results.

What is stress? First of all, this is a protective reaction of our body to external stimuli and certain factors. A feeling of danger, fear, intense anxiety, unpleasant conversation and everyday problems can cause a stressful state. In some cases, a person may experience agitation or depression. Adrenaline is to blame. The amount of this hormone increases sharply when danger arises.

It is adrenaline that makes a person concentrate on a problem and look for a solution. At certain moments, this hormone can benefit the body. The danger comes from prolonged stress. As a result of such ailment, a person very quickly loses vital energy, physical as well as mental health. This condition is very dangerous, and after prolonged stress it is not so easy.

Main Causes of Stress

To understand how to restore the nervous system after prolonged stress, you should determine the reasons for its development. Any event can cause such a state, for example:

• separation from a loved one;
• dismissal from work or negative attitude of the company’s employees;
• family dysfunction;
• serious illnesses;
• public performance;
• waiting for guests and so on.

Often stressful situations arise through the fault of the person himself. Most often, this condition develops due to a feeling of dissatisfaction with oneself.

Stress and its impact on humans

Prolonged stress does not leave its mark on the human body. As a result of its development, serious consequences can arise. These include:

• frequent attacks of headaches;
• insomnia or very poor sleep;
• lack of interest in events happening in life;
• depression and apathy;
• pessimism and depression;
• chronic fatigue and attacks of weakness;
• inability to concentrate and normally perceive new information;
• internal tension;
• the emergence of habits such as biting nails or lips, tapping on the table with a pen, swinging a leg;
• aggression and irritability;
• indifference to other people and even to loved ones.

What consequences might arise?

Stress and its impact on humans have been studied for decades. Over the years of research, it has been established that such a condition can cause serious consequences. The brain and cardiovascular system are most often affected. Prolonged stress can lead to the development of ailments such as:

• bronchial asthma;
• allergy;
• eczema;
• peptic ulcer;
• cardiovascular diseases;
• atherosclerosis;
• neurosis and depression;
• diabetes;
• oncological processes;
• diarrhea or constipation;
• sexual health disorder;
• a sharp decrease in immunity.

These are just some of the ailments that can arise as a result of prolonged stress. Unfortunately, this list can be continued. Stress and nerves are those components that can greatly undermine a person’s health.

The main stages of dealing with long-term stress

So, how to restore the nervous system after prolonged stress? First of all, you need to visit a psychotherapist. The doctor will help not only determine the cause of the development of this condition, but also prescribe adequate therapy. Medicines are not always required. Most often, an individual plan is developed to overcome it. It may include:

1. Physical activity. This is not only sports, but also dancing, games or visiting the pool.
2. Laughter therapy, which involves watching funny videos and comedies.
3. Zootherapy. Communication with pets has a positive effect on human health.
4. Special food.
5. A change of scenery. Experts recommend going on an interesting trip or a walk with friends.
6. Hobbies such as knitting or drawing. Reading good books is also encouraged.
7. Repeating affirmations. These are affirmative positive phrases, for example, “I am calm!”, “I am confident!”, “I am healthy!”, “I am happy!” and so on. This is a kind of auto-training to calm down
8. Breathing exercises, listening to special music.
9. Healthy sleep.

In addition to the methods listed above, you can resort to alternative medicine. Herbal teas act more gently than synthetic sedatives for adults.

Herbs for restoring the nervous system

What helps with stress? Pharmacies sell many medications that can calm the nervous system. However, if desired, you can use herbal remedies to recover from stress. There are many recipes for such compositions.

In equal proportions you need to take valerian, cumin, motherwort and fennel. The components should be crushed and then mixed. A tablespoon of the resulting herbal mixture should be brewed with boiling water. The specified amount of raw material requires 250 milliliters of liquid. The medicine must be infused. Take the composition three times a day, dividing the resulting amount into equal parts. The course of therapy is 30 days. It is recommended to carry out preventive measures twice a year.

Antidepressant tea

Stressful situations in a person's life occur quite often. To calm your nerves, you can take St. John's wort tea. To prepare, you will need a teaspoon of crushed dry raw materials and 200 ml of boiling water. The finished infusion should be taken twice a day. For a more pleasant taste, you can add a little honey to the medicine. Drink the infusion instead of regular tea.

A good sedative for the nervous system is a mint drink. To make tea you should use a wild plant. Make a drink from mint leaves and then add honey to it. It is better to use sweet clover or linden. Mint tea goes well with lemon. Citrus should be eaten with the peel, as it contains a large amount of essential oil. This substance has a positive effect on the functioning of the nervous system.

If necessary, you can drink teas based on medicinal herbs. It is best to prepare a drink from hops, oregano, calendula, and lemon balm. Such herbal preparations have a mild sedative effect, can improve sleep and reduce heart rate. The course of such therapy is selected individually depending on the severity of the situation.

Various infusions and decoctions

As a result of prolonged stress, people become irritable. Nervous diseases in this condition develop quickly and often unnoticed. To avoid any worsening, you should visit a doctor. Often, to restore the nervous system, experts prescribe various infusions and decoctions of herbs. What could it be?

Coriander decoction. To prepare, you need a teaspoon of plant seeds and 200 ml of boiling water. The raw materials should be placed in containers and filled with liquid. Infuse the seeds in a water bath for 15 minutes. You need to take the decoction four times a day, 30-40 ml. The course of therapy lasts until your mood and well-being improve. It is worth noting that coriander is an ideal remedy against irritability.

This medicine can be purchased at a pharmacy or prepared independently. This requires motherwort herb, as well as medical alcohol. In this case, it is necessary to maintain proportions. For 1 part of herb, 5 parts of alcohol are required. The components should be placed in a glass container and tightly closed. You need to insist for 30 days. It is necessary to take the prepared composition three times a day, 20 drops. Course - 30 days. Motherwort helps eliminate signs of anxiety and normalize heart rate.

Aromatherapy

Since it is very difficult to restore the nervous system after prolonged stress, you can resort not only to taking medications, but also to aromatherapy. In this case, you can use essential oils and herbal teas.

You should make neat bags from linen fabric. Dry herbs should be placed in them. Rosemary, lemon balm, lavender, oregano, and hops are ideal for this. The finished sachets should be placed near rest areas. Bags of herbs can be placed at the head of the bed. The aromas emitted by dry herbs help relieve irritability and relax.

As for essential oils, the aroma of lavender, pine, cedar, ylang-ylang, and orange has a positive effect on the state of the nervous system. Special lamps should be used for therapy. In this case, the dosage must be observed. One drop of essential oil is enough to fill a room of 5 m2 with a unique aroma.

Tablets for restoring the nervous system

In some cases, nervous diseases cannot be cured with herbs alone. In such situations, patients are prescribed special medications. Each drug has its own effect on the nervous system and has a certain degree of effectiveness. When choosing medications, you should carefully study the instructions. The list of available and effective tablets includes:

• valerian extract;
• "Adaptol";
• "Valocardin";
• "Glycine";
• "Valemidin";
• "Deprim";
• "Homeostres";
• "Negrustin";
• lily of the valley-motherwort drops;
• peony tincture;
• "Relaxozan";
• motherwort tincture;
• "Persen";
• "Novo-passit";
• "Neuroplant";
• "Fitosed";
• "Cipramil";
• "Tenoten."

Adults should take sedatives only after consulting with specialists. Self-medication in this case can be harmful, because any therapy begins with eliminating the cause of stress.

Proper nutrition

It is recommended to carry out not only auto-training every day to calm the nervous system, but also to eat right. There is a list of products that can positively affect a person’s psychological state. This list includes:

• seeds and nuts;
• fatty fish;
• low fat dairy products;
• vegetable oils;
• honey of any kind;
• buckwheat and oatmeal;
• chocolate containing 70% cocoa;
• meats such as duck, pork and game;
• sea ​​cabbage;
• egg white.

The products mentioned above can lift your spirits. However, it is not recommended to abuse some (for example, nuts or sweets), as this will ultimately lead to weight gain.

In conclusion

To restore the nervous system after prolonged stress, it is recommended to seek help from specialists. Only a specialist doctor can help a person determine the cause and cope with the problem that has arisen. You should not try to calm your nervous system and get rid of the effects of stress on your own. This can only make the condition worse. In addition, some medicines and herbs have contraindications and side effects.