Памятка «Способы борьбы со стрессом»

  1. Как себе помочь

Шаг первый

Наиболее эффективный метод обретения навыков расслабления – аутогенная тренировка, т.е. расслабление мышц тела, регулирование сердечной деятельности, воздействие на ритм дыхания и т.д.

Примите «позу кучера»: сядьте на стул, расслабьтесь, голову слегка наклоните вперед, локти положите на колени, ноги расставьте. Произносите следующий текст: «Я совершенно спокоен. Сердце бьется ровно. Мысли текут плавно и медленно. Я отдыхаю. Я совершенно спокоен. Расслабься, успокойся, отдохни. Пусть голову оставят мысли. Пусть шея, грудь и руки отдохнут. Прислушайся к себе: тепло и свет уже в тебе. Они уносят огорчение, плохое настроение. Послушай тишину. Она молчит и отдыхать тебе велит».

Шаг второй

После общего расслабления можно выполнить следующие упражнения.

«Дыхание»

  1. Глубокий вдох, руки медленно поднять через стороны вверх.
  2. Выдох с открытым сильным звуком «А-А-А».
  3. Вдох, руки вверх до уровня плеч.
  4. Выдох с открытым сильным звуком «О-О-О» (обнять себя за плечи, опустить голову на грудь).
  5. Медленный, глубокий вдох.
  6. Медленный, глубокий выдох со звуком «У-У-У» (руки опустить вниз).

«Пальцы в кулак»

Сожмите пальцы в кулак, большой палец внутри. Выдох спокойный, в это время сожмите кулак. Затем, ослабив сжатие, сделайте вдох. Упражнение выполняется одновременно двумя руками (5 раз).

«Аромат роз»

Представьте букет роз и вдыхайте аромат воображаемых цветов, наслаждаясь их запахом (запах может быть чего угодно приятного для Вас).

«Солнечный луч»

Представьте, что Ваше тело медленно «обнимает» теплый солнечный луч. Он согревает голову, лицо, шею, руки, ноги. Луч движется, и разглаживает морщинки, исчезает напряжение в области затылка, шеи, спины. Вы становитесь спокойным и удовлетворенным жизнью.

Шаг третий

Снимаем головную боль, если она есть.

«Дождик»

Представьте, что Вы забыли зонтик дома. Начался дождь. Теплый, спокойный, приятный. Вам хорошо под дождем. Легкие капли падают на голову, плечи. Почувствуйте капельки дождя на себе, при этом подушечками пальцев нежно касайтесь головы, лица, шеи — то, замедляя, то, ускоряя темп.

Шаг четвертый

Долой неприятные мысли!

«Рисование»

Возьмите цветные карандаши и, не задумываясь, левой рукой нарисуйте абстрактные линии. Всмотритесь в то, что у Вас получилось, попробуйте среди линий найти очертания одного или нескольких предметов. Раскрасьте их и полюбуйтесь тем, что Вы создали.

Шаг пятый

«Ушки на макушке!»

Ученые-физиологи доказали: на ушных раковинах находиться много точек, связанных с внутренними органами. Воздействуя на них, человек способен облегчить физическую боль, нормализовать функционирование внутренних органов, активизировать резервы организма для активной жизнедеятельности.

Выполните следующие действия:

  • Указательными пальцами обеих рук одновременно потяните уши, начиная с верхнего края и постепенно спускаясь вниз до мочки;
  • Помассируйте сначала мочки ушей, а затем всю ушную раковину. В конце разотрите уши руками.
  1. Зарядка позитивного мышления «Именно сегодня»

Каждое утро проговаривайте про себя нижеследующий текст. Стимулируйте себя к действию. Не забывайте говорить себе ободряющие слова. Думайте о счастье, силе и покое.

  1. Именно сегодня у меня будет спокойный день, и я буду счастлив(а). счастье – это внутренне состояние каждого человека. Счастье не зависит от внешних обстоятельств. Мое счастье находится внутри меня. Каждый человек счастлив настолько, насколько он хочет быть счастливым.
  1. Именно сегодня я включусь в ту жизнь, которая окружает меня, и не буду пытаться приспособить ее к своим желаниям. Я приму моего ребенка, мою семью, мою работу и обстоятельства моей жизни такими, какие они есть, и Я буду полностью им соответствовать.
  1. Именно сегодня я позабочусь о своем здоровье. Я сделаю зарядку, буду ухаживать за своим телом, избегать вредных для здоровья привычек и мыслей.
  1. Именно сегодня я уделю внимание своему общему развитию. Я займусь полезным делом. Я не буду лениться и заставлю работать свой ум.
  1. Именно сегодня я продолжу нравственное самосовершенствование. Я буду полезным(ой) и нужным(ой) своему ребенку, семье, себе самому(ой).
  1. Именно сегодня я буду доброжелателен(льна) ко всем. Я буду выглядеть как можно лучше, буду любезным(ой) и щедрым(ой) на похвалы. Я не буду придираться к людям и пытаться их исправить.
  1. Именно сегодня я буду жить проблемами только нынешнего дня.
  1. Именно сегодня я намечу программу своих дел, которые я хочу осуществить. Эта программа избавит меня от спешки, нерешительности даже в том случае, если я не смогу ее точно выполнить.
  1. Именно сегодня я проведу полчаса в покое и одиночестве, полностью расслабившись.
  1. Именно сегодня я не буду бояться жизни и собственного счастья. Я буду любить и верить в то, что те, кого я люблю, любят и верят в меня.

 

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