Psychological exercises. Training in mastering methods of stress resistance Exercises to increase stress resistance in adults

2012 Lyudmila Fedorova,
Institute of Psychological Consulting "New Century"

Goal: to introduce training participants to relaxation methods and provide the opportunity to practice the techniques outlined in their lives and get truly effective results.

Training plan.

1. Welcome ritual.

2. Clarifying participants' expectations from the training.

3. Introduction to the topic of today's lesson (main content).

4. Warm up.

5. Exercises and procedures that allow you to master the main content of the lesson.

6. Conclusion.

7. Feedback - sharing.

8. Farewell ritual.

1.Introduction to the group.

2. Clarifying the expectations of group members.

3. A short message about the topic of the training.

More and more people today complain of stress. Our profession places increasingly high demands on each of us; we must achieve impeccable results in conditions of constant time pressure and growing competition. The time during which we could relax and calm down or pursue our hobbies is either inexorably shrinking or disappearing altogether. The result: we feel drained, we are irritable and unstable, and in the worst cases, physical illness begins.

Today we will try to find out where your stressors lie, what kind they are and how you can cope with them. In addition, today we will try to learn some techniques to relieve stress.

The relaxation methods that we will learn can easily be applied to a person with no experience. Even if you devote ten minutes every day to this, you will notice how much calmer and more relaxed you will become in responding to the endless demands of the world around you. Don't let everyday work consume you completely!

4. Warm-up, allowing you to concentrate on work, when the group needs to be calmed down and set up for further serious work (5-10 min)

Participants stand up and form a circle.

Now we will do a warm-up with you. Let your imagination run wild. Imagine that you have a ball of imaginary mercury in the index finger of your right hand. Mentally roll it, slowly, over the joints of the finger, through the palm to the crook of the hand, then further, to the elbow and into the shoulder... Smoothly raise your hand... Mentally pour the mercury in the opposite direction, carefully lowering and straightening your hand, but like this so that the mercury does not “spill out”. Roll the mercury over your body... Return the mercury to your hand... At the last extension of the finger, “pour” the mercury onto the floor.

5. What can relaxation techniques offer us?

Conscious relaxation, i.e. Relieving tension in the body, mind and soul has two great benefits, visible even at first glance: brings balance to our usually hectic and stressful everyday life; it is the best prerequisite for concentrated and effective work.

Regular relaxation will have a beneficial effect on the entire body. It will give your body deep rest and time to recover, and your mind and soul - healing detachment from everyday worries. It will become for you a reliable source of strength that will help you react calmer and more relaxed to stressful situations. It will be easier for you to endure both states of prolonged tension and situations of acute crisis - regular relaxation will help you with this more than methods of “crisis management” or methods of quickly relieving tension.

Exercise: neck relaxation.

Sit in a comfortable position, keeping your back straight and your arms hanging freely. Relax your shoulder and neck muscles. Breathe normally. Then, while inhaling, move your head back. As you exhale, tilt your head forward without tilting your torso forward. Repeat the exercises two to three times. Then, as you inhale, lift your head. Exhale and relax.

In everyday life, we do not immediately notice tension in the muscles of the neck and back. Thanks to this exercise, you will be able to promptly recognize and quickly and effectively eliminate tension in these areas.

In addition, this exercise can be successfully used to combat stress. Gently stretching the muscles with each movement, you breathe deeply and consciously. In this way, you train your lungs and accustom yourself to a more conscious attitude towards breathing in general. Deep, slow breathing relieves tension, which helps relax the body and soul.

If possible, do this and subsequent exercises with your eyes closed, this will greatly help you concentrate on yourself.

Relieve stress with meditation

One day a student asked his Zen teacher how to meditate correctly. The teacher thought for a long time and then asked:

When you completed one thought and had not yet begun to think about the next, there was a small gap between them, right?

Yes, - answered the student.

Then go and extend it. This is meditation, followed the teacher’s advice.

Just be

This little parable speaks to the essence of meditation: simply being with what is happening in this moment, without intentions, without tracking thoughts. For a while, you just need to stop and turn into an observer of your own being, of various flashing thoughts - from a distance, without judgment.

Meditative breathing: basic exercise

The technique of pure observation of breathing does not require much skill; a state of relaxation comes within a couple of minutes. Sit back, close your eyes and just watch your breath. Do nothing more, do not wish to influence your breathing in any way. Just concentrate on the natural rhythm of your breathing.

This the simplest version on which all other options are based. What all these options have in common is that they can be used at any time and regardless of where you are at that moment. You can concentrate on your breathing while waiting for a bus, during a short break at work, in line at a gas station or supermarket, in the dentist's chair, or in the waiting room where you have to wait for a call to the authorities. In such situations, a small breathing meditation, invisible to others, will seem to “switch you off” for a while from the everyday cycle of events and give you a little relaxation and beneficial detachment.

After some time, your breathing will become slower, the pauses between inhalations and exhalations will be deeper, and calm will spread throughout your entire body. This effect, of course, will be more noticeable the less you are disturbed in your privacy. Enjoy this soft change of inhalation and exhalation, while thinking, for example, about sea waves or the slow movement of a swing, let this rhythm captivate you.

The more consciously you observe your breathing, simply allowing it to flow, the more obvious its slowing down will be, the more you will be filled with a feeling of calm, which in turn also requires slow breathing. A beneficial process of relaxation begins.

Try to achieve this effect with the following exercise.

Meditation in motion

However, many people quickly achieve inner peace through dynamic meditation. In this case, consciously performed movements enhance the feeling of one’s own body and relieve obvious tension. Maybe it will be easier for you to achieve inner peace and relaxation by moving, rather than trying to sit down and immediately calm down.

If you remember, one of the meditation options we described above began with “shaking” the whole body. You can strengthen this option a little.

Exercise: “shake off” tension

Stand with your feet shoulder-width apart and your knees slightly bent. Shake your arms, legs, head and shoulders for 10 minutes. Just shake off all the tension of the past hours, free yourself from it. Finally, sit in a quiet corner and observe your breathing for five minutes.

When breathing, use the technique that is most pleasant for you: alternate breathing through different nostrils, counting inhalations and exhalations, or tracking the inhaled air in the body. Experiment a little and just find out which of these techniques works best for you.

Many people on the move find it easier to switch from the outside world to the inside. The “shaking” exercise helps to shake off painful thoughts; the contrast between movement and stopping in this case is not as obvious as in some other exercises.

Autogenic training

The word "autogenous" is taken from the Greek language and means "original, native." The term “autogenic training” implies that some external stimulus triggers an internal process, which then proceeds on its own. This method originated in the 1930s. based on hypnosis, its further development was carried out by the Berlin scientist I. X. Schultz.

The exercise consists of six parts, of which we will present to you the first two in more detail. Students very quickly come to a feeling of calm, heaviness and warmth. The feeling of heaviness occurs due to muscle relaxation, the feeling of warmth is due to the expansion of blood vessels and increased blood flow. The whole body relaxes as it does during sleep, but only here this effect occurs solely due to appropriate concentration.

Auto-training serves not only for general relaxation of the body, it increases our mental abilities and ability to concentrate. Like several other methods, it is considered an important means of preventive medicine. Basic exercises alone (muscle relaxation and dilation of blood vessels) undoubtedly increase the body's resistance and immunity.

In particular, classes are divided into the following stages:

■ muscle relaxation (feeling of heaviness);

■ dilation of blood vessels (feeling of warmth);

■ calm breathing;

■ uniform heartbeat;

■ feeling of warmth in the internal organs (solar plexus);

■ feeling of coolness in the head (cold forehead).

These states are achieved not by willpower working with active tension, but simply by concentration on certain ideas. Perhaps a little preliminary exercise will help you understand what is meant here.

Exercise: Movement with Concentration

Lean on your elbows and take a thread with a small object tied to it with your fingertips. Try, without making any deliberate movements, to give the vibrations the desired direction by the power of one idea.

You will find that it is quite simple. For an experiment, after some time you can change the direction of vibrations, make the object move not back and forth, but, for example, from left to right or in a circle. Observe your own sensations that you experience, influencing the movement of an object only by concentrating your attention.

This exercise will clearly show you that internal focus and conscious concentration can quite provoke some noticeable reaction and even movement. This is the essence of auto-training: by concentrating on the fact that your muscles relax more and more, you actually relax them. You will feel the result by feeling heaviness and relaxation.

Exercise "Shelter"

The purpose of this exercise is to induce a state of inner peace and comfort in participants.

Time: 40 min.

Exercise: Participants are asked to enter a trance state and mentally create a refuge for themselves - a calm and comfortable place.

Coach: “Now I simply ask you to mentally create a refuge for yourself - a place where you feel very calm, very comfortable, where no one in the whole world can disturb you without your consent.

It could be anything: your own room, a hut in the mountains, a hut in the forest, the seashore, another planet. The only condition is that you feel calm, comfortable, and safe. And when you find or imagine such a place, you can nod your head, I will know that you have found it.

And I ask you to just be there... allowing yourself to fully experience these pleasant feelings of confidence... peace... comfort... And in this state, time can change... and a few moments now can stretch and become several hours and more... time sufficient for you to calm down, rest... gain strength... And for some time I will not contact you, and this will not bother you at all... I do not limit your time ... Just when you feel calm and rested, you can leave your shelter and come back here ... And you know that all you need to do is take a deep breath and open your eyes.”

Feedback Questions

But it’s not always enough to sit in a secluded corner and just try to calm down. Sometimes the tension is so strong that grief simply does not leave your head, completely absorbing your thoughts and feelings. You can't stop thinking about, for example, a quarrel with a colleague, about piles of papers on your desk, a conversation with your boss, or about an important conference that you have to hold next week.

With such painful thoughts, it is very difficult, if not impossible, to come to inner peace and use a short pause to truly relax. For these and similar cases, we suggest you the following exercise:

Exercise: frame made of toffee bears

Close your eyes and take three deep breaths in and out. Then imagine a heavy baroque picture frame, gilded or silver-plated, with beautiful designs. In this frame, mentally place an image of a person or a symbol of an event or situation that makes you nervous. Now immerse yourself in this imaginary image, take a good look at it until you clearly see all the little things in front of you, until you believe that the picture is really in front of you and you can touch it if you wish. Now start changing the frame. Change its color, gradually make it lighter, narrower, more elegant. You may want to round the corners. Change everything that seems too heavy and pompous to you. And, in the end, cover your imaginary frame with a continuous pattern of multi-colored candies - taffy bears.

You will notice that what you placed inside your imaginary frame will begin to lose its explosiveness. It will become absurd, funny, maybe cheerful, but in any case it will cease to be frightening; along with the fear, your internal tension will gradually go away. Just imagine your boss in a bright pink, oval frame decorated with teddy bears.

The following exercise with balloons has the same effect.

Exercise: Colorful balloons

let your worries fly away

Close your eyes and take three deep breaths in and out. Think briefly about what is currently causing you the most stress, and select a keyword for this irritant (for example, “conference”). If we are talking about a person, let that word be his name. Imagine that you are writing this word on a small board - in a dark color, in angular, crooked letters. Then, in your imagination, begin to change the elements of this inscription. Let the letters acquire a softer outline and pastel colors, become rounded and pleasant. Let the entire board be painted in bright, cheerful colors, and the word written on it little by little lose touch with its unpleasant content. Finally, hang a bunch of colorful balloons from the board and just let it fly away.

If you like, combine the last two exercises together by decorating a picture frame with balloons, allowing it to fly away as well. Use the power of your imagination! If you wish, you can even come up with your own techniques based on those we have proposed.

Such exercises help to cope with small everyday disappointments, which individually are bearable, but in total often turn into a strong stressor. If external demands come one after another, any little thing can be the “last straw”. It is in such situations that you can resort to similar techniques, returning yourself to a carefree and calm state.

Feedback Questions : How did you feel while doing the exercise? What did this exercise give you?

Before going to bed: remove all worries from yourself

Before bed, emotional distress and stress often become especially difficult. You are pretty tired, you want and should sleep for a long time, but you can’t fall asleep. You toss and turn from one side to the other and become more and more nervous. But even in this case, there are several techniques that can help you “disconnect” from your worries.

Packing problems

If this seems insufficient to you because you have just experienced some particularly difficult experience (or you did not like our idea), you can try the following exercise.

Exercise: Put your problems in a box

Close your eyes and take three deep breaths in and out. Imagine that there is a large box or wooden chest in front of your bed. You slowly open the lid and begin to put in everything that is pressing on you, for example, your excitement before tomorrow's negotiations with clients, your fear of forgetting about some important meeting or not finding the necessary documents, etc. You put everything that oppresses you “to sleep” in the chest. And when you wake up the next morning, you can (mentally) open the lid again and pull out all your tasks. Maybe there will be fewer of them, maybe there will be more of them, they may become lighter or heavier, but during sleep you were able to place them in a safe place.

Perhaps all this will seem absurd to you, but the effect will amaze you. Our subconscious works and “thinks” very figuratively. Together with the idea that something can be removed and put in a chest, it gets relief, and the person stops worrying about all these irritants. At night, you can thus relieve yourself of responsibility and feel more relaxed and freer.

Classicmethods relaxation

You cannot “create” this heaviness; it arises only thanks to your concentration. You cannot consciously “fall asleep”, but simply surrender to sleep. You can reproduce this phenomenon by performing the following exercise.

Exercise: Feeling Heat Through Concentration

Make sure that you are not disturbed for a few minutes and lie down comfortably. Focus on the following formulas and repeat them mentally.

The right hand fills with a pleasant heaviness (repeat three to four times).

The left hand fills with a pleasant heaviness (repeat three to four times).

I am calm. I'm completely calm.

Both hands become filled with a pleasant heaviness (repeat three to four times). I am calm. I'm completely calm.

Both legs fill with a pleasant heaviness (repeat three to four times).

I am calm. I'm completely calm.

My whole body fills with a pleasant heaviness (repeat three or four times).

Stay for about two more minutes in this state of pleasant relaxation, then to return to reality, stretch strongly, take two or three deep breaths and open your eyes.

You may not feel intense warmth in your arms and legs the first time, but with regular exercise this effect will quickly appear.

Even before you master the relaxation technique perfectly (that is, learn to achieve instant relaxation), you can start using it for programming.

Exercise “Canvas of Desires”

You need to relax and begin to imagine what your fulfilled desire will look like, what will surround you, what state you will be in, what you will feel and hear. The more detailed you are, the more effective the program will be. It’s best if you don’t limit yourself to a “frozen” picture, but watch the whole “film” in your imagination, and always in color and with sounds.

Imagine that the screen on which you are watching this “movie” is enlarged. It is already the size of the wall of the room. Now imagine that you approach him and... cross his boundaries. And now you are already inside those events, things and people that you just looked at from the outside. Pay attention to everything: colors, sounds, your feelings and state of mind. Participate in the events that are now happening around you: walk, talk, do in your imagination what you will do when you achieve what you want.

It is best if you see yourself not from the outside, but as it usually happens in life. Be inside the image of yourself, not nearby.

Your scenes may change. Just make sure that they all tell you about the desired result and condition.

In the same way, imagine the process of achieving the goal itself. Let's say you know you have to overcome some obstacle, or learn something new, or have a difficult conversation. Live this situation in your imagination, and live it SUCCESSFULLY! You can repeat some fragments or entire “studies” several times. You can literally rehearse in your mind any action that, for example, is difficult for you to decide on, but you think is necessary. Scroll through in your imagination a variety of different options for successful states and behavior (as you understand success), more and more detailing what you see, hear, and feel. Spinoza said that we must “keep in the foreground in our minds the virtue that we want to acquire.” Rollo May added: “...at the same time we will be able to see how it can be applied in every situation that arises, and then it will gradually take root in us.”

Allow 10-15 minutes to perform the exercise twice a day. It is important that no one disturbs you at this time, the room (or garden, square, forest) is quiet, and extraneous sounds do not distract you.

This method of programming can be used not only for large purposes, but also for smaller tasks. After some time, changes will begin to occur in your life and in yourself. This will seem to you like an inexplicable, amazing coincidence, almost a miracle. Nothing like this! This is your program running.

Active relaxation for better well-being

For auto-training, regularity of classes is important. The body responds quickly and reliably to the relaxation method if exercise becomes an integral part of the daily routine. Of course, this situation is ideal, but it is worth striving for!

And at the end of the lesson

Now you have an idea of ​​what opportunities and methods exist to effectively and creatively cope with stress. Naturally, the most important thing in this case is to actually perform these exercises, or at least part of them. Of course, this will not make the external load, the external demands placed on you by the world any less. But perhaps over time, when you realize that you are not unarmed and helpless, they will seem more tolerant to you. For each of us there are suitable recipes for how to cope with everyday stress. Perhaps, over time, you will be able to develop your own small repertoire of methods that can help you maintain inner detachment from stress situations and cope better with it. Probably, more and more often you will see in such situations a challenge necessary for your further development and pushing you to new creative thoughts regarding solving the problem.

More than 36 points

From 13 to 36 points

Less than 13 points

• — is a set of personal qualities that allow a person to endure significant intellectual, volitional and emotional stress (overload), caused by the characteristics of professional activity, without any particular harmful consequences for the activity, others and one’s health.

Stress resistance- this is a person’s ability to endure stress without negative consequences for his psyche. In relation to work, this is the ability to perform one’s tasks calmly while in a stressful situation.

Stressed people.

Stress-inhibited people

Smells- the strongest instrument of influence on the human body and psyche. To relieve stress, you can use anise, orange, lavender, and vanilla oils. The scents of bergamot, oregano, lemon, and mint are very soothing.

Of course, these activities are the best cure for depression. Get a haircut, change your hair color, treat your face with a rejuvenating, anti-stress mask, enjoy the relaxing effect of a restorative massage, and many problems will clearly decrease in size.

Emotional stress

Intrapersonal stress

Work stress

Financial stress

Social stress

Environmental stress

Target.

1. Have you been seen at a gay party?
2. Do you have a vibrator in your purse?

View document contents
“Social and psychological training “Stress resistance in professional activities””

Social and psychological training “Stress resistance in professional activities”

Target. To increase the level of professional competence of teachers on the issue of maintaining psychological health and preventing emotional burnout.

Give the concept of the psychological term stress resistance.

Training colleagues in ways to regulate their psycho-emotional state.

Diagnostics of stress resistance.

The duration of the lesson is 50-60 minutes.

Methods of work: psychoeducation, psychoconsulting, relaxation.

The professor began his lecture with a glass of water in his hands. He asked the audience a question:
- What would happen if I was forced to hold the glass for several minutes?
“Nothing would have happened,” the students answered.
- What if you had to hold it for an hour?
- Your hand would start to hurt.
- What if all day?
- Your hand would go numb, you would need a doctor.
- Fine. After discussing this topic for just a few minutes, my arm was already starting to get tired. What will I be forced to do now?
“Put the glass down,” answered the bravest of the students.
- That's for sure! – the professor looked at the daredevil with interest. - It’s always like that with problems. I just thought about them and they were right there. If you start thinking about them longer, they are already itching. If you think about them even more, they will completely paralyze you. To solve problems, thinking about them is important. But it’s even more important to learn to put them in their place in time.

Stress resistance test

Does it annoy you:

A crumpled page of a book or magazine you want to read?

Casually dressed children?

Excessive proximity of the interlocutor during conversation?

A woman smoking outside?

A person coughing in your direction?

When does someone bite their nails?

When does someone laugh out of place?

When someone teaches you what to do?

When is someone late?

Do you watch a film and people comment on it?

When are you prevented from resting on the train?

When do they give you things you don't need?

They retell the contents of the book, but did you want to read it?

Is the perfume smell too strong?

A colleague who gestures too much during a conversation?

When does a colleague use foreign words?

Key: yes “certainly” - 3 points, yes “but not really” - 1 point, no – 0 points.

Result

More than 36 points. You are not one of the patient and calm people. Almost everything irritates you, even the smallest things. You are quick-tempered and lose your temper easily. This unsettles your nervous system.

From 13 to 36 points. You are irritated by very unpleasant things, do not dramatize everyday adversities, you are able to easily forget about them.

Less than 13 points. You are a fairly calm person who looks at life realistically and is not so easy to throw off balance. And this is a guarantee against stress.

Stress resistance- is a set of personal qualities that allow a person to endure significant intellectual, volitional and emotional stress (overload), caused by the characteristics of professional activity, without any particular harmful consequences for the activity, others and one’s health.

Stress resistance– this is a person’s ability to endure stress without negative consequences for his psyche. In relation to work, this is the ability to perform one’s tasks calmly while in a stressful situation.

According to the degree of stress resistance, people are divided into the following groups:

Stress-resistant. They easily accept any changes, as they are flexible and flexible in terms of adapting to any stress factors. Therefore, they are always ready for change, and they overcome crisis situations quite easily.

Stress-resistant. The slightest development of events not according to their scenario puts them in a state of severe stress. Changes take them by surprise, and adaptation to an unusual environment is incredibly difficult for these people. Changing your views, attitudes and behavior is very difficult.

Stressed people. They seem to be ready for changes, but they will adapt to the environment gradually. They will change, but at a slow pace. Sudden movements are not for them, otherwise they will become depressed. When stressful situations are repeated, each time they will react to them more and more calmly.

Stress-inhibited people. They will not change under the influence of the external environment, since they stand on firm positions and have their own worldview. In exceptional cases, they will go to the extent of making a one-time change in a traumatic area of ​​life. They can get lost when stress constantly accompanies them.

Aromatic products: candles, oils, lotions.

Smells– the strongest instrument of influence on the human body and psyche. To relieve stress, you can use anise, orange, lavender, and vanilla oils. The scents of bergamot, oregano, lemon, and mint are very soothing.

The method of using oils is simple: put two drops of any of the oils on a napkin, place it next to you and inhale the aroma. You can also rub oils into the skin, spray them, fumigate rooms with them, and use them for massage.

You can add oil to your bath. To do this, 4-5 drops of oil are enough, the temperature of the water in the bath should be from 36 to 39 degrees. For better contact of oil with water, some experts recommend pre-stirring the oil drops in half a glass of kefir.

Cassettes/CDs with music and/or sounds of nature.

Since ancient times, the enormous power with which various forms of sound influence can influence the consciousness and subconscious of people has been known. This includes the monotonous drumming and chants of shamans, and Tibetan polyphonic singing, and sacred chants in Christian churches.

Stanislav Grof, the founder of holotropic therapy, pointed out that good music is of particular value because it helps a person discover old forgotten emotions and express them, give meaning to what is happening in the present and make it more meaningful. Of course, music is wonderfully relaxing, and the choice here is quite wide: it can be classical music, a bard song, rock compositions, or natural sounds of nature. Tastes could not be discussed!

Inspirational and spiritual books.

It’s good if a modern person’s library contains not only detective stories and “love” literature. Reading spiritual and inspirational books amazingly changes not only thoughts, but also the worldview of a person as a whole. Make reading such literature part of your evening ritual, and this small habit can radically change your entire life. Reading books about stress will also help you maintain balance in your life.

Discs with your favorite films and cartoons.

Television has firmly entered the life of modern man, and it is useless to fight it. What seems more realistic is the task of improving the quality of what we let into ourselves and our children through the screen. It is very useful for a person in a state of stress to watch his favorite comedies or melodramas of past years. Soviet-era animated films also have a great effect on the subconscious of both children and adults.

Visiting a cosmetologist, hairdresser, massage therapist.

Of course, these activities are the best cure for depression. Get a haircut, change your hair color, treat your face with a rejuvenating, anti-stress mask, enjoy the relaxing effect of a restorative massage, and many problems will clearly decrease in size.

Emotional stress

This type of stress, one way or another, is associated with our emotions and emotional reactions.

Intrapersonal stress

Be at peace with yourself! How important this is and how often we fail to achieve it. Our internal experiences, discontent, and confusion begin to manifest themselves as irritability, dissatisfaction, and as a result, stress develops. Our unfulfilled needs, unfulfilled dreams, desires, hopes, etc. usually lead to intrapersonal stress.

Work stress

The desire to make a career and at the same time a prolonged lack of results or simply a high workload, and it doesn’t matter what kind of work you do, physical or mental, but if the work causes chronic fatigue and private negative emotions, this can turn into work stress. It is often associated with unfair job evaluation, role ambiguity, and even poor job security.

Financial stress

We live in a world where money plays a big role in a person's life. We purchase food, necessary household items, pay for entertainment and rent, and much more. Situations where our expenses are significantly greater than our income can lead to a type of stress such as financial stress. Unexpected expenses and unplanned expenses, the inability to take out a loan for a necessary purchase, low wages, etc. can lead to stress.

Social stress

We are in society and can rarely avoid the problems that arise in it. Social stress develops in a certain group of people. The cause of social stress can be economic, political problems, etc.

Environmental stress

Adverse environmental factors directly affect our health. A variety of factors, including exposure to chemicals, noise, polluted water, etc., negatively affect the body as a whole. Both these reasons and the expectation of the adverse effects of poor environmental conditions lead to environmental stress.

Game “Am I in the Topic or How to React to Sudden Questions”

Target. Increased stress resistance.

The presenter asks questions to the participants, the participant answers the question as if on topic and has the information.

How are things with Ivan Ivanovich? (how do you know why he didn’t come to us...)

How was the meeting? (what questions were raised, was there a girl with pigtails there)

Why didn't you come to work?

What do we promise us next year?

Have you been seen at a gay party?

Do you have a vibrator in your purse?

Reflection: who had any hitches, what they felt, why in life you can’t immediately respond to tricky questions.

	Lesson topic	Number of hours
		Total
	Entry
	Corrective therapeutic tests
	Anti-stress basis
	Anti-stress intensive
	Body-oriented techniques in bulk
	Group play therapy

Legend:

TK - training sessions;

SZ - independent studies;

IPC - individual psychological counseling on personal problems.

3. Contents of stress resistance training sessions Lesson - I “entry”

Goals:

Introduction of participants;

Acceptance of the rules of the T-group;

Development of empathy;

Forming the ability at the bodily level to feel and accept oneself, others and the world around us.

T-group operating rules:

1. Rule of "Name" - members of the T-group address each other first name and first name.

2. Rule “No shoulder straps or regalia” - all participants are equal. Everyone has an equal right to defend their point of view. No one's opinion is considered to have more or less weight. Everyone is given an equal opportunity to speak out and propose a solution.

3. Rule of "Gangway" - everyone present here seemed to “come on board the ship.” The ladder has been removed. The mandatory presence of everyone in every step of the work is necessary (the value of each participant). Don't be late or miss classes.

4. Rule of “Cog” or active participation – Everyone is required to take an active part in the work of the group. Everyone must say to themselves: “I am responsible for the results of the work of my group.” Don’t sit back, don’t remain silent, don’t shirk. Everyone must contribute to the activities of the group.

5. Rule of personification – each one takes an oath: “I speak on behalf of “I” and not “we” or “all” on behalf of others. I do not shy away from expressing my point of view directly. I keep this short and to the point. I take responsibility for my words."

6. Rule “Here and Now” means for everyone to be included in group work. It is a defense against past problems and future uncertainty. This is avoiding a passive attitude in decision making.

7 . Rule "Coupe" means that everything said in the group is confidential, i.e. is not carried beyond its boundaries.

8 . Rule of tolerance and empathy means that all participants must be tolerant of each other and show empathy. “Do not load”, “do not treat”, do not educate, “do not label”.

9. The Novice Rule - everything that the presenter says must be carried out within the time period specified by him and in the form proposed.

10 . Raised Hand Rule means that before speaking, getting the leader’s go-ahead to speak, you must raise your hand. You cannot interrupt other participants.

11. Rule “Chickens are counted in the fall” - We shouldn't jump to conclusions about what's going on here. It is necessary to solve the assigned tasks, reflect, analyze, but not evaluate the result until it is finalized.

12. Rule "Stop" means that each training participant has the right to refuse to participate in a particular exercise or refuse to answer a particular question from the trainer or members of the T-group.

The trainer offers a set of rules during the first lesson. Group members can make suggestions to change the rules. The rules are adopted by a general decision of the group.

Exercise No. 1 « I will do this..."

Goals: getting to know the group members, updating expectations.

Planned time: 15 - 20 minutes.

All participants sit in a circle and say their name, presenting their own expectations from the upcoming training to the group.

The coach says: “Before we start completing the task today, we need to get to know each other. Perhaps some of you have been communicating with each other for quite some time. You feel like you know each other well. But in this composition, it was with this group that you gathered for the first time. The T-group is your main value today. You will live here for several days of your real life and it is good if these few days become an event for you. To what extent the group will actually become a single team, to what extent real results will be obtained, depends on you.

You must suggest your in-game name, what you can be called, i.e. what you want to be called."

your game name (it can be real or fictitious);

your thoughts, your expectations, your plans for the upcoming work;

3) note what everyone ultimately wants to get from the training (to prevent slipping into “we”);

4) answer the question of what everyone will do in the group.

Here it is possible to actively use the group in order to connect participants to the real task. For example, the following formulation is possible: “Do you agree with what he says? What do you disagree about?”

The procedure for presenting expectations can be repeated in a group several times in a circle until at least a large part of the group accepts responsibility for what is happening.

Everyone, starting their acquaintance with the group, says: “My name is ... (says his name). I will do this throughout the entire training...” Gestures need to show the action and reinforce it with a phrase. After which, all members of the group say in unison: “His name is... (say his name). During the training he will do this...” The group repeats the gestures and words of the first participant.

The exercise ends with agreement on the adoption of the rules.

For example, the coach says: “In order for us to exist, we need rules. Let's return once again to the rules that were proposed. Now we will list the rules together, and as the game progresses, if the need arises, we can add them. Since I am also a member of the group, therefore, I, like you, retain the right to propose rules. So what rules were spoken? Do you want to add or change the rules? The rules have been accepted! In the future, I retain the right to remind the rules. You might as well introduce someone to keep track of the rules.”

Psychological exercises help training participants to better know themselves, see their strengths and weaknesses, and outline paths for immediate development. Another important task of psychological exercises is to learn to better understand other people and to negotiate with them more easily.

Psychological exercises very diverse. But, ultimately, they all help the training participants become more harmonious, more successful, and happier.

Psychological exercises Most often used in personal growth trainings. But not only. Trainers also often include psychological exercises in their training programs for communication, confidence, stress resistance, and goal setting.

Experts from the largest professional portal for trainers have selected for you 7 interesting psychological exercises, which can be found in the public domain.

Psychological exercise “Gift”

Target: The exercise increases the self-esteem of the participants and stimulates them to work on themselves. Improves the mood of participants and the atmosphere in the group.

Time: 25-35 minutes

Band size: 8-16 participants

Let's sit in a circle. Have each of you take turns giving a gift to your neighbor on the left (clockwise). The gift must be given (given) silently (non-verbally), but in such a way that your neighbor understands what you are giving him. The one who receives a gift should try to understand what is being given to him. Until everyone receives gifts, there is no need to say anything. We do everything silently.

When everyone receives gifts (the circle is closed), the coach turns to the group member who received the gift last and asks him what gift he received. After he answers, the coach turns to the participant who gave the gift and asks what kind of gift he gave. If there are discrepancies in the answers, you need to find out what exactly is causing the misunderstanding. If a group member cannot say what they were given, you can ask the group about it.

Results of the exercise:

When discussing the exercise, participants can formulate conditions that facilitate understanding in the communication process. Most often, these conditions include highlighting a significant, clearly understood sign of a “gift”, using adequate means of non-verbal depiction of a significant sign, and concentrating attention on the partner.

Psychological exercise “My shortcomings”

Target: The exercise increases the self-esteem of the participants and stimulates them to work on themselves.

Time: 25-35 minutes

Band size: Any

It is very important to try to find a new name for your imagined shortcomings. Label them as follows: properties that can be improved. The word "weakness" carries connotations of hopelessness and immutability. By replacing it with something that allows for improvement, you begin to look at life differently.

Take 5 minutes to write a detailed list of reasons why you can't love yourself. If you don’t have enough time allotted, you can write longer, but in no case less. After you write, cross out everything that correlates with the general rules and principles: “Loving yourself is not modest,” “A person should love others, not himself.” Let only those things that are personally connected with you remain on the list of shortcomings.

Now you have a list of your shortcomings, a list of what is ruining your life. Think about it, if these shortcomings belonged not to you, but to some other person whom you love very much, which of them would you forgive him or, perhaps, even consider as advantages? Cross out these traits; they could not stop you from loving another person and, therefore, they cannot prevent you from loving yourself.

Note those traits, those shortcomings that you could help him overcome. Why don't you do the same for yourself? Write them down on a separate list, and cross out those that you can overcome.

With those that remain, do the following: let’s say to ourselves that we have them, we need to learn to live with them and think about how to cope with them.

We will not abandon our loved one if we find out that some of his habits, to put it mildly, do not suit us.

Psychological exercise “I want to change myself”

Target: Exercise helps to develop new qualities in oneself and accelerates the personal growth of participants.

Time: 25-35 minutes

Band size: Any

To begin the exercise, take paper and pen and divide the sheet into two columns.

Traits I want to get rid of

Character Traits I Want to Acquire

Now, placing the prepared table in front of you, try to relax and think about yourself. You can turn off the lights, but leave enough light so you can write. Then look at the first column, start brainstorming, and quickly and without thinking, write down all the traits you want to get rid of. Write down everything that comes to your mind, and don’t try to judge whether it’s realistic for you to get rid of this quality.

For example, if you snore, then most likely you are not able to get rid of such an ailment - this fact does not prevent you from writing it down in the first column. Continue until you write down at least 5-7 character traits. Then turn to the second column, start brainstorming and quickly write down all the traits you want to acquire. In some cases, they may be the opposite of the traits you want to get rid of (for example, instead of being shy, you want to be more outgoing; instead of being intolerant of people, you want to be more tolerant).

Wonderful!

Just continue this process and write down whatever comes to your mind without trying to criticize or evaluate it. In addition, do not try to judge now whether it is realistic for you to acquire this quality. Again, continue writing until you have listed at least five traits or until the process begins to slow down. When you feel like you're done, you're ready to prioritize the traits you want to get rid of or gain.

Eliminate repetition first. For example, if you wrote down “become less negative and critical,” the opposite trait would be “become more positive and supportive.” Once you've written down that opposite trait, cross out the character trait you want to get rid of. To set priorities, look at each trait on the list one by one and determine how important it is to you by assigning a letter:

• A (very important)
• B (important)
• C (nice to have, but not that important)

Write these letters next to each line. Look at the traits labeled A. If you have more than one trait in this category, rank them in order of priority: 1, 2, 3, etc.

You have now set your priorities and will work on developing the traits that are most important to you first. But work on developing a maximum of three traits at a time. Once you feel confident that you have made them your personality traits, move on to the next traits on your list in order of priority (work on all the A traits in order, then the B traits, and finally the C traits). If you feel like you've changed a lot, make a new list of priorities for yourself.

Psychological exercise “No judgments”

Target: Exercise trains the ability to communicate non-judgmentally, develops a more positive attitude towards people.

Time: 15-20 minutes

Band size: Any

The group is divided into pairs. Partners need to take turns telling each other about mutual acquaintances, avoiding judgments. Statements should be in a descriptive style.

Each partner works for 4 minutes. During his speech, the second partner monitors the presence of assessments and marks (gives a signal) if there are any.

• What were the difficulties?
• What helped you avoid judgmental statements?
• What new qualities have you discovered in yourself?

Psychological exercise “Tangled chains”

Target: The exercise teaches you to communicate effectively with each other and helps unite the team.

Time: 15-30 minutes

Band size: 12-20 participants

All group members stand in a circle, close their eyes and extend their right hand in front of them. And they clasp with the hand they met first.

Then the participants extend their left arms and again look for a partner. The leader helps the hands connect and makes sure that everyone is holding the hands of two people, not just one.

Participants open their eyes.

Now their task is to untangle themselves without unclenching their hands.

As a result, the following options are possible: either a circle is formed, or several linked rings of people, or several independent circles or pairs.

Summing up the exercise:

• Are you satisfied with your result?
• What helped and what hindered during the process?
• Who would you like to highlight and thank for your results?

Psychological exercise “Taking risks”

Target: This is a very short exercise. Trust exercise.

Time: 5 minutes

Band size: Any

Now we will conduct an exercise that involves a certain risk. I ask you to trust me and join the circle of those who want to help me..."

After everyone has entered the circle, thank them and tell them that the exercise is over.

Summing up the exercise:

Ask those who came out why they did it? For those who did not enter, why? Discuss how the phrase “Trust me” influenced their decision.

Why do people often trust others without thinking about the consequences, etc.?

Psychological exercise “Life goals”

Target: Exercise helps you develop life goals.

Time: 25-35 minutes

Band size: Any

Step 1. Let's talk about your life goals. Take a pen and paper. Take 15 minutes to think about the question, “What do I really want to get out of my life?” Don't think for long, write down everything that comes to your mind. Pay attention to all areas of your life. Fantasize. The bigger, the better. Answer the question as if you have an unlimited resource of time. This will help you remember everything you strive for.

Step 2. Now, in two minutes, you need to choose what you would like to devote to the next three years. And after that, another two minutes - to add or change the list. Goals must be realistic. As you work through this and subsequent steps, as opposed to the first, write as if these were your last years and months. This will allow you to concentrate on the things that really matter to you.

Step 3. Now we will define goals for the next six months - two minutes to create a list and two minutes to adjust it.

Step 4. Take two minutes to work on auditing your goals. How specific are they, how consistent are they with each other, how realistic are your goals in terms of time and available resources. Perhaps you should introduce a new goal - acquiring a new resource.

Step 5. Review your lists periodically, if only to make sure you are moving in the chosen direction. Doing this exercise is similar to using a map on a hike. From time to time you turn to it, adjust the route, perhaps even change direction, but most importantly, you know where you are going.

Summing up the exercise:

• How do you feel after the exercise?
• What interesting conclusions have you drawn for yourself?
• What was unexpected for you?
• What was the hardest thing? Why?
• Who has made a realistic plan and is ready to follow it?

So, we have presented to your attention 7 high-quality psychological exercises. But it is worth considering that since these exercises are taken from free sources, they may already be known to the participants of your trainings, since they are available to many trainers.

When you will need:

• exclusive and best exercises, known only to a small circle of professional trainers
• exercises with detailed instructions coaching methodology for conducting them, which reveals the entire “underwater part” of coaching work, all coaching “tricks” and secrets,

then you can always find such exercises for training on a professional coaching portal

This portal grew out of the largest psychological center “Sinton”. Over more than 30 years of work as a center, Sinton has probably collected the largest database of the best games and exercises for psychological training.

the site is a team of professional trainers who:

• they only select the best, brightest and most effective exercises on a variety of coaching topics
• describe professionally and in detail a hidden method for carrying them out!

You can purchase our training exercise manuals at the most affordable prices in the section.

The “Traffic Light” exercise is unique because it is the original development of psychology professor N.I. Kozlov.

An exercise incredibly effective in its effectiveness, capable of making a “revolution” in the minds of the training participants in just an hour. A real "pearl".

Many people do not know how to appreciate what they already have in their lives: material, spiritual benefits, relationships with loved ones. If, in an unexpected way, a person loses what he previously had, he finds himself in a state of emotional negativity. And the stronger the degree of negativity the event, the more difficult it is for a person to maintain his positive attitude towards people in particular and towards life in general. Using this tool, the trainer helps participants, without going through a situation of loss in life, take an inventory of their values, while simultaneously reducing their emotional involvement in an unpleasant situation.

What do you think will happen if you invite training participants to learn a technique that allows you to completely understand and feel your interlocutor, right down to his sense of self and train of thought? Most likely, they will think that you are either pranking them, or that you will teach them some complex technique that takes years to learn and has a natural predisposition.

What if you tell them that this is not a joke and that in 30 minutes you will actually teach them simple and accessible technique for understanding your communication partner, a technique that anyone can learn? Of course, they will happily jump at this opportunity.

The “Feeling” exercise gives you the opportunity to practice this very technique and get amazing results in the first stages.

Very effective and “deep” exercise, capable of causing real changes in the self-esteem of training participants.

The “Court” exercise is really similar to a court hearing, so it will most likely become the most striking and important event of the training for all participants, who get the opportunity to publicly hear feedback from their group colleagues. Despite the fact that feedback is given in a constructive form, it still contains both “positive” and “negative” remarks, and therefore will be a real test for the group. But at the end of the training participants will receive the opportunity to see the adequacy of one’s self-esteem, test your ability to calmly listen or voice criticism, and gain a more objective understanding of how their actions and manifestations are assessed by others.

Exercise is a must for everyone confidence training(What confidence can there be without adequate and stable self-esteem?). It will fit perfectly into personal growth training and will be a good addition to stress resistance training.

Game exercise, expanding the training participants’ self-image, increasing confidence and opening new perspectives. Reveals the creative potential of training participants, sets up and motivates the group for further work. Maybe like warming up, and the main thematic exercise.

Exercise “I can do it very well!” perfect for personal growth and motivational trainings. Would be a good option for teenagers and youth groups. It can be successfully combined with the objectives of team-building trainings, and can be made very indicative of confidence training. In addition, the exercise is indispensable for training in starting your own business and employment training.

A very good and effective exercise in determination, providing training participants with the opportunity to work through their doubts and possible obstacles on the path to their goal. Increases the energy and motivation of the group for further learning.

Suitable for any training related to the topic of achieving goals. First of all, these are, of course, goal-setting trainings, self-confidence trainings, motivational trainings, as well as trainings for personal growth and stress resistance.

The trainer has the opportunity to clearly demonstrate to participants how minor obstacles that arise can interfere with the achievement of goals, and how to easily overcome them simply by having the proper determination.

We recommend unique coaching techniques for the best exercises for training:

• My capital

  This is a challenge game, a competition game, at the beginning of which all participants in the training have an equal amount of resources, and at the end of the game the participants end up with very different results. During this exercise, group members are arranged in a clear ranking, and the one who knows how to look at what is happening impartially, objectively, and correctly evaluate other people has a greater chance of winning.

  This is a difficult exercise, because each training participant sees his place in the group relative to other people, and for many participants this can cause strong and not always positive emotions. This means that this exercise can become a strong motivation for change, for development, for growth, a strong challenge. Usually, the game “My Capital” evokes many different emotions and provides rich food for thought. And she certainly doesn’t leave anyone indifferent!

  Exercise “My Capital” exclusive, you will not find it on any other resource.

• Package "5 best exercises for sales training"

  
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  Unique recommendations from professionals! All our exercises for sales training are designed in the form detailed coaching manual, containing a lot of unique tips and recommendations, coaching secrets and “tricks” that allow you to carry out the exercise the best way And with maximum results. You won't find this anywhere else!
  The volume of each training manual exercise is about10 pages.

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• Role-playing game "Come next time!"

  Powerful exercise, which clearly demonstrates to training participants their usual behavior patterns in a situation where most of their contacts end in refusal.

  Many people at
  Frequently receiving refusals, he begins to reduce the number of contacts and reduce his activity. And at the same time they experience negative emotions, stress, and uncertainty. This is especially evident in active sales or when applying for a job. But to achieve a successful result, you need to do exactly the opposite!

  Exercises allow you to experience a similar situation in a short time, immediately analyze your emotional and behavioral reactions and draw personal conclusions based on your own meaningful experience.

  Volume of the coaching manual: 9 pages. The manual includes: an audio file (12:04 min.) and a detailed theory block for the exercise.