Auto-training to calm the nervous system and relax the body. Effective auto-training to calm the nervous system

10.10.2019

The method of acquiring mental balance using a certain number of self-hypnosis techniques is called auto-training. Every person can inspire himself with anything, including a state of moral peace. Many people need auto-training to calm down nervous system due to exposure to various stressful circumstances. The method helps restore the balance of biochemical processes in the body. Sometimes you can change character traits, and in some cases, get rid of bad habits. It’s easy to learn auto-training, the main thing is to believe in yourself.

What is auto-training

This is a certain psychological technique that helps a person acquire moral peace through some self-hypnosis techniques. The essence of this process is calming the nervous system and relaxing the whole body, even under conditions of daily stress. According to psychologists, auto-training refers to hypnotic effects, but the main feature of self-hypnosis is direct participation in the process. The value of such training lies in the ability to:

control muscle tone;
induce the necessary emotional state at will;
have a positive effect on the nervous system;
concentrate on what you want.

Indications and contraindications

Auto-training is suitable for people suffering from such ailments as neuroses, panic attacks, neurasthenia and other psychosomatic diseases. Self-hypnosis shows good results in curing diseases based on emotional stress (bronchial asthma, endocarditis, hypertension, gastrointestinal disorders, constipation and others). Auto-training should not be done by those who suffer from vegetative crises, delirium, a state of unclear consciousness and somatic attacks. Self-regulation helps heal the nervous system of children and pregnant women.

Self-regulation techniques

Managing your psycho-emotional state is called self-regulation. As a result of successful work on yourself, you can achieve the effects of calming (reduce emotional tension), recovery (eliminate manifestations of depression) and activation (increase psychophysiological reactivity). Natural methods of self-regulation of the nervous system are:

It is difficult to use such auto-training techniques at work and in other public places where stress or fatigue may occur. The most accessible methods of natural self-regulation are:

laughter, humor;
thinking about pleasant things;
smooth body movements (stretching);
admiring pleasant things (flowers, paintings, etc.);
bathing in the sun's rays;
pleasant sensations from breathing fresh air;
support with compliments.

Basic auto-training tools

In addition to natural auto-training techniques, there are mental tools of self-regulation, which are expressed in visualization (the influence of mental images), affirmation (the power of words), breathing control and muscle tone. They contain one common concept - meditation. Autotraining tools can be used in any situation, especially when the emotional state has reached a negative peak. Meditation for calm is a good way to improve a disturbed nervous system.

Breath control

This is an effective means of influencing the emotional parts of the brain and tense areas of the body, which is part of auto-training. There are two types of breathing - chest breathing and using the abdominal muscles. The ability to manage both methods of relaxation of the body leads to different effects. Deep and measured breathing through the belly will relax tense areas of the body. Sometimes the body needs tension to improve its mental state. To do this, use frequent chest breathing, which will ensure a high level of human activity.

Muscle tone control

Another way of auto-training is releasing muscle tension. They often arise from a negative emotional state. The ability to relax the muscles in the body will help you quickly restore strength. After the relaxation procedure, a well-treated muscle will feel a feeling of pleasant heaviness and warmth. It may not be possible to relieve nervous tension throughout the body at once, so it is worth paying attention to individual areas of the body.

Verbal influence

This method of auto-training affects the psychophysical functions of the body through the mechanism of self-hypnosis. The method works through short tuning orders to one’s “I”, programming for success and self-encouragement. For example, in order to restrain yourself in a tense, nervous situation, you should mentally say: “Don’t give in to provocation!” For auto-training to work, you need to program yourself for success with the words: “Today I will succeed!” Mental praise will help raise self-esteem: “I did great!”

How to relax the nervous system

Self-conducting auto-training to calm the nervous system is possible thanks to some existing techniques. For each of them, psychologists have compiled detailed step-by-step instructions:

An example of self-regulation using breathing, after which the body will become calmer and more balanced:
- take a deep, slow breath, counting to yourself to four;
- stick your stomach forward, keeping your chest motionless;
- hold your breath for a count of 1-2-3-4;
- exhale smoothly, counting from one to six;
- Before the next inhalation, hold your breath again for a few seconds.
Autotraining for muscle tone control:
- Sit on a soft, flat surface;
- inhale and exhale deeply;
- mentally find the most tense areas of the body;
- concentrate and tighten the places of the clamps even more (while inhaling);
- feel the tension that appears;
- release it sharply (as you exhale);
- carry out the procedure several times.
Auto-training exercises using the verbal method:

formulate an order to yourself;
repeat it mentally several times;
If possible, say the order out loud.

Basic techniques

It is possible to learn the basics of psychoregulation thanks to the works of the first inventors of autogenic training, Vladimir Levy and Johann Schultz. The methods of these psychologists for the use of self-discharge in the medical field and everyday life formed the basis for the treatment of diseases of the central nervous system. Autogenic training, described in the works of Levy and Schultz, will help you gain self-confidence, improve the functioning of your internal organs and relieve psychological stress.

Autogenic training according to Schultz

This technique of restoring the nervous system helps to reveal a natural ability in a person - self-hypnosis. The main goal is to set your body up for recovery through meditation, complete relaxation of the body and moral calm. According to Schultz, after auto-training, certain therapeutic effects occur:

physical and moral calm;
strengthening the central nervous system;
awakening the body's defenses;
gaining self-confidence.

According to Vladimir Levi

The self-regulation training course according to Vladimir Levi consists of using self-hypnosis formulas to relieve moral and physical stress and restore the nervous system. The therapeutic effect is achieved both verbally and through imagination. The auto-training mastering program takes place over a 15-week course, and its main part is based on the principle of mental “tension-relaxation” of muscles. Such therapy helps if you are fully interested in the process and believe in your own capabilities.

Video for autogenic self-regulation

If you don’t know how to relax using auto-training to calm the nervous system, then these useful videos are for you. Experienced psychologists will share the secrets of self-regulation. Doctors will answer your most pressing questions: what verbal commands exist, does therapeutic music help the nervous system, what auto-training techniques are best to use. Learn how you can calm your central nervous system through self-directed mental, verbal, or breathing exercises.

Auto-training to calm down, positive words

Text for relaxation

Music for relaxation

Self-regulation training according to Bekhterev

Mood stability and peace of mind have become a luxury with the frantic pace of modern life. Among worries and problems, we often do not notice that our own energy and vitality are close to the “0” mark. That is why specialists in the field of psychology have developed special exercises - auto-training to calm the nervous system.

The history of auto-training to calm the nervous system

What is auto-training for calming in psychology and what is it used for? Psychologists call auto-training special psychological techniques and techniques based on self-hypnosis.

This technique was first proposed by Dr. I. Schultz in the 30s of the 20th century, but it appeared in Russia only in the late 50s. The method turned out to be interesting to use, since patients actively participate in the process of self-hypnosis and self-education. In contrast to hypnotherapy sessions, which are also effective in combating stress and neuroses, but the patient takes a passive place when using it.

For self-calming sessions, you need to use mental, auditory, and sometimes olfactory functions. After all, it is under the influence of words and images created in the imagination, as well as control of breathing and muscles, that it becomes possible to achieve complete calm, relaxation and tranquility.

Who is auto-training intended for?

The human body itself has techniques for relieving stress. People report a good mood and positive emotions after a good sleep, favorite music, communication with animals, reading or delicious food. You can list a huge number of such natural “antidepressants”, but they cannot be used in every life situation. It’s hard to imagine yourself holding a cat at a meeting with your boss, or starting to eat during an exam...

It is for moments when it is impossible to use natural means and achieve relaxation that auto-training techniques are used.

If you use it regularly and learn some calming techniques on your own or with the help of a specialist, you can prevent the accumulation of negative emotions, chronic stress, alcohol and nicotine addiction. People who practice auto-training to calm the nervous system in life recover faster after prolonged physical and emotional stress. It has been proven that the impact of auto-training can affect metabolic processes in the body, and even character and appearance. The effect on him is similar to hypnotic.

Regular auto-training sessions to calm the nervous system help:

Evoke in oneself those emotions that a person needs in this moment. Most often it is relaxation and calmness;
Influence muscle tension;
Helps to concentrate attention on a specific object;
It has a beneficial effect on the entire nervous system.

Indications for auto-training to calm the nervous system:

Panic attacks;
Bronchial asthma;
Nervoses and nervous disorders;
Neurasthenia;
Prolonged depression and stress;
Endocarditis and angina pectoris;
Stomach ulcer;
Constipation.

Important! Auto-training to calm the nervous system is completely ineffective during hysteria.

Contraindications for auto-training to calm the nervous system:

Delusional states;
Confused, unclear consciousness;
Vegetative-vascular dystonia (VSD), especially during crises;
Somatic crises.

Where to start relaxing the nervous system?

There are certain techniques that, if necessary, help you quickly calm down or fall asleep. Some of them:

Count to 10 - or more. You can count down. For complete relaxation, you can close your eyes;
Imaginary image - you need to imagine any person who is pleasant to you, with whom you have positive emotions;
“Mask” of relaxation – you need to relax all the facial muscles;
If the place and time allows, you can tune yourself into a positive mood with the help of sounds - it can be either just your favorite music, or the sounds of nature and the living world - from the noise of a mountain stream to the singing of birds and the voices of frogs. All these sounds exist on different sites in free access, and you can listen to them for free;
Simple gymnastic exercises, stretching;
Walk in the fresh air;
Communication filled with pleasant words and laughter;
Positive thoughts and ideas.

Conscious auto-training techniques to calm the nervous system

Breath control;
Management of muscle tension, that is, their tone;
Speech or verbal influence.

Breathing control during auto-training

Breathing control is a conscious alternation of thoracic and abdominal types of breathing. This procedure can have a positive effect on muscle tone and brain centers responsible for human emotions.

Abdominal breathing - slow and deep - will help reduce the excitement of the central nervous system and relax the muscles;
Chest breathing - frequent and shallow - on the contrary, will help activate all organs and systems.

Managing muscle tension

Blocks, or muscle spasms that occur in stressful situations, will allow you to remove auto-training to calm the nervous system, and you should focus on the most “squeezed” areas of the body.

Example exercise:

Sit down, close your eyes, breathe slowly and deeply;
Visualize your own body, create an image of it in your head, and find the source of “tension” on it;
These areas should be brought into a state of maximum muscle tension, even to the point of trembling in these parts of the body;
After you feel trembling and tension, you need to sharply release them as you exhale;
If necessary, repeat the procedure until complete relaxation.

After such auto-training to calm the nervous system, warmth will spread throughout the body, the heaviness that appears in the limbs will feel pleasant. If the tension cannot be relieved in this way, you can stimulate the problem areas with circular massage movements - the tightness should go away.

Speech impact

The method of this auto-training to calm the nervous system is to influence consciousness through theses and self-orders, statements that are positive. As part of such sentences, the use of the particle “not” is excluded.

Examples:

Self-orders are somewhat reminiscent of army ones - precise and short instructions - “Don’t shout!”, “Be calm!”;
Self-programming - self-confidence and self-confidence will help you gain memories of past successes and successes in something - they remind a person of the hidden potentials of his personality;
Self-encouragement - if you do not receive praise from the outside - from colleagues, parents, bosses - this is not scary. You can always praise yourself! This will eliminate the feeling of being undervalued and “useless” in society and reduce irritability.

Art therapy is widely used in auto-training techniques to calm the nervous system - it relieves anxiety and fatigue, helps to forget unpleasant situations and experiences. When drawing, psychologists recommend changing your hand - if your dominant hand is your right, then draw with your left, and vice versa. This stimulates the brain in the opposite region. What is important is not the presence of artistic talents, but the ability to convey your emotions and fears through drawing - shades, images.

Important! The first therapeutic, beneficial effect of auto-training to calm the nervous system can be noticed after 3-4 sessions.

If there is difficult work ahead

There are days when fatigue is felt especially acutely, or some extremely unpleasant event completely confuses and knocks you out of the normal rhythm of life. In this case, it is better to find a few minutes for yourself to apply some auto-training techniques to calm the nervous system.

For nervousness, it is better to use self-orders and exercises that will make you calm down:

Perform several physical exercises with tension and stretching of those muscle groups that did not take part in active work - the entire session can be continued for up to a minute;
As you inhale, with your muscles completely relaxed, repeat the following words to yourself:

I calm down;
I am relaxing;
My hands are warm and relaxed;
My hands are motionless;
My feet are warm and relaxed;
My legs are motionless;
My torso is resting;
It is completely relaxed and rested;
Good vacation;
I am recovering little by little;
This process takes place throughout my whole body, in every cell of mine;
My body has recovered, it has strength again;
Anxiety and tension have disappeared;
I rested;
I'm ready to take action.

Relaxation training to calm the nervous system

There are special group or individual relaxation trainings, in which professional psychologists provide the necessary knowledge on auto-training to calm the nervous system - techniques for relaxation, restoration of strength and increase resources. They teach self-confidence and stimulate personal growth and creativity.

During relaxation trainings, in addition to training, specialists demonstrate a variety of methods for relaxation - they use soothing texts, teas and herbs that relieve tension, aromatherapy sessions are held - everything so that auto-training has a therapeutic, relaxing effect.

After a stressful situation, quickly returning to a normal state without aids is not easy. To restore peace of mind, self-hypnosis methods, so-called auto-training, are excellent. With the help of auto-training, you can not only calm the nervous system, but a correctly selected technique can get rid of bad habits, restore biochemical processes in the body, and sometimes even change negative character traits of a person. Auto-training can be used in the treatment of many diseases associated with the nervous system. Self-hypnosis is good for curing hypertension, bronchial asthma, gastrointestinal disorders and other diseases that respond to emotional stress.

What is auto-training

Auto-training to calm the nervous system is a specific psychological technique that helps a person find calm with the help of special self-hypnosis techniques. The point of using the technique is to calm the nervous system and relax the body. In psychology, auto-training is classified as hypnotic influence, but based not on extraneous suggestion, but on the direct participation of the person himself in this process - self-hypnosis. The distinctive features of such training are the following skills:

the ability to evoke the necessary emotional state at will;
the ability to positively influence the body’s nervous system;
muscle tone control;
focusing on what you want.

Self-regulation perfectly helps restore the nervous system during neuroses, but the use of such methods is contraindicated for persons suffering from vegetative crises, states of unclear consciousness, delirium and somatic attacks.

Self-regulation

Managing your psycho-emotional state is self-regulation. It is part of any auto training. With successful results of independent work, you can effectively:

achieve calm and reduce emotional tension;
restore positive attitudes and get rid of symptoms of depression;
become more active, increase psychophysiological reactivity.

The nervous system is able to recover on its own using the following self-regulation techniques:

proper sleep;
eating healthy food;
listening to music;
moderately active or passive rest and others.

These auto-training techniques are great for relaxation and help relieve nervous tension, but their use in everyday life is not always possible, therefore, in stressful situations at work or in other public places, it is recommended to use available natural self-regulation techniques:

humor and laughter;
pleasant conversations and reflections;
smooth movements or bodily stretches;
contemplation of beautiful things, admiring nature and others.

If natural auto-training techniques do not help, you can use specialized techniques that are considered the most effective and efficient.

Breath

Breathing exercises included in auto-training sessions are suitable for relieving stress and have a very effective effect on tense areas of the body and emotional parts of the brain. For auto-training, two types of breathing are used - with the help of the abdominal muscles and chest. The effects depend on the type of breathing chosen. To relax tense areas of the body, measured, deep breathing from the stomach is suitable. If it is necessary to maintain some tension in the body, frequent chest breathing is used, which helps ensure increased activity.

During auto-training, you need to sit or stand and try to relax your body muscles and focus on breathing. The procedure is then carried out as follows:

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

The effect can be noticed after 3-5 minutes, the emotional state becomes much more balanced and calm.

Muscle tone

Elimination of an excited state is well facilitated by freeing the body from tension and muscle tension that arise due to negative emotions. The ability to relax the muscles in the body helps to quickly restore strength. After the relaxation procedure, well-treated muscles feel a feeling of warmth and pleasant heaviness. Relieving nervous tension throughout the entire body at once is a complex process, so it is recommended to start auto-training with individual areas of the body.

When conducting auto-training, you need to sit comfortably and close your eyes, then perform the following steps:

1. Take several deep and slow breaths.
2. Imagine that you are examining the entire body with your inner gaze, find the places of greatest tension and focus on them.
3. As you inhale, try to strain the places of the clamps to maximum tension with trembling in the muscles.
4. Hold your breath and feel the tension created, and as you exhale, sharply relax, feel relaxation.

The procedure must be repeated several times until a pleasant heaviness and warmth are felt in the tense muscles. If removing the clamp fails, it is recommended to try physical action - smoothing the clamp using self-massage. This should be done carefully, with light circular movements of the fingers, without strong pressure or sudden movements.

Verbal influence

The method of verbal influence is based on self-hypnosis, with the help of which the psychophysical functions of the body are affected. The action occurs through short, clear, tuning orders to oneself. This is a kind of self-programming for success, based on rewards. For example, in order to restrain yourself in a nervous, tense situation, you need to mentally say: “Don’t give in to provocation!” For auto-training to work, you must believe in success and confirm it with the words: “I will succeed!” To raise self-esteem, mental praise is pronounced: “I’m great!”

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:

Physical activity. This is not only sports, but also dancing, games or visiting the pool.
Laughter therapy, which involves watching funny videos and comedies.
Zootherapy. Communication with pets has a positive effect on human health.
Special food.
A change of scenery. Experts recommend going on an interesting trip or a walk with friends.
Hobbies such as knitting or drawing. Reading good books is also encouraged.
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
Breathing exercises, listening to special music.
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 herb, 5 parts alcohol is 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";
"Phytosed";
"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.

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 the individual 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 which 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, unfulfilled goals there are, 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 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 the feeling 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 can be as follows: “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.