To resist the development of diseases such as heart neurosis, atherosclerosis, hypertension, it is vitally important to learn to control yourself, to be able to subordinate your psyche to volitional influence with the help of thought and word - self-hypnosis.

Those who have mastered the technique of self-hypnosis - auto-training (AT), can overcome the loss of strength, create an emotional state of rest, reduce pain and have a healing effect on their body in the treatment of a wide variety of diseases.

The auto-training technique can be borrowed from special literature..

After all, from the very first steps of classes in a home "

The main thing is to make a decision and follow it steadily. On this occasion, the famous pilot - Hero of the Soviet Union Gromov M. says: " You decided - you do. Did not want? You overcame yourself. Means, became stronger. And then, it's the same pleasure to be in control!

Over time, a habit of regular exercise is developed and, as the body adapts to stress, there is " Negative emotions go away, they are replaced by positive ones. So the will is gradually tempered along with the tempering of the body..

It should be borne in mind that positive emotions always have a beneficial effect on the body.. They charge our nervous system with energy, increase tone, efficiency and resistance to diseases, while negative emotional perceptions, especially severe and often repetitive, have a depressing effect on the psyche, contribute to diseases, and in patients they cause exacerbations and complications of diseases.. Therefore, it is useful to experience positive emotions..

The easiest way is given to people who are benevolent.; by the way, in their environment it is always safer to live and work for others. Goodwill in itself excites centers of positive emotions, leads to a good mood and needs to be nurtured..

Purposeful impact on consciousness.

Purposeful influence on consciousness makes it work in the right direction and focus its will on achieving the desired goal. It is especially important to learn how to manage your emotions and will.. However, you cannot limit your volitional qualities with the ability to externally show self-control (restrain yourself). After all, this does not exclude a negative effect on the body of nervous overstrain..

True self-control should be based on a combination of restraint with the ability to discharge, transforming a negative focus of arousal into a positive one, or at least weakening it.. This is one of the best ways to get out of stress..

However, it should be remembered that stress is inevitably subject to all living organisms; it is an important means of adapting to the environment and improving the personality.. Under conditions of stress training, the body adapts to difficult, even extreme situations, gets used to the most economical use of life resources, while preventing depletion.

Nervous overloads associated with feelings of resentment and injustice are especially depleting of the body.. But resentment is a property of the weak in spirit. A strong-willed and wise person cannot waste himself on grievances.

Of course, one cannot be indifferent to the actions and judgments of others.. But everyone should show not only adherence to principles and exactingness, but also condescension in relation to others.. When communicating with people, you need to observe restraint, calmness, be polite and benevolent, always maintaining a state of cheerfulness and cheerfulness. Such a life position is a reliable protection against stress..

Well, if the feeling of resentment and injustice has already captured you, remember the recommendation given in the article "

After any nervous overstrain, a discharge is required.. Communication with nature and benevolent people, minor music, and such a means as relieving crying are not excluded as acceptable ways of relaxation.. However, the best means of discharge is physical activity, especially when combined with the power of self-hypnosis..

It can become an " Then it becomes easy to overcome lethargy, laziness, apathy, inertia, loss of strength and irritability, while at the same time arouse a good, joyful mood..

But joy drives away not only boredom and despondency, but also constantly gives rise to smiles and laughter - a kind of vibration massage that tones up the nervous system. A person, inspired by joy, transforms, becomes younger, forgets sorrows and illnesses.

Academician I. Pavlov wrote: " That is why every physical culture and health-improving procedure and exercise must be performed so that they give pleasure, mobilize will, nervous energy, attention and excite joy..

Every person involved in physical education, including complex hardening, must believe in the enormous health benefits of such activities.. Faith is an amazing phenomenon of our psyche, the healing power of which has been tested in the treatment of patients and the rehabilitation of convalescents.. The effect of classes depends on faith in success..

It is very important to maintain yourself in a state of high performance on a daily basis, but this is often hampered by the periodically arising state of lethargy, an apparent loss of strength. If such a phenomenon is not caused by a serious illness, then it can be easily overcome by resorting to performing a number of tonic exercises, combined with self-hypnosis..

The simplest toning exercises.

The simplest tonic exercises are stretching. Who does not know how, after a long stay in a monotonous position, there is an irresistible desire to stretch, yawn; and you should not hold back, stretch and yawn to your health. Perform tonic exercises, arousing positive emotions in yourself, for example, thoughts about the upcoming work (study, training), which are of high interest, joy and satisfaction to you.

Here are some of these exercises: While gently contracting your muscles, stretch your arms, back, neck, then relax.; while inhaling vigorously, hold your breath, yawn, straighten your chest and shoulders; tilt your head forward - backward and circular rotations with it.

Exercises for stretching, extension and flexion of joints, for example, fingers and hands of one hand with the help of the other, extension of the arms in the elbow and shoulder joints, stretching and extension of the joints of the legs (can be.

After muscle and mental fatigue, for full recovery of strength, rest of one or another duration is necessary with maximum muscle relaxation, reinforced by self-hypnosis (for example, " " Such rest can be accompanied by deep sleep..

For good rest and normalization of the psyche, a calm, sufficiently long night's sleep (within 7-9 hours) is of great importance, although in some perfectly healthy people, due to the individual specifics of the body, the duration of sleep may be either shorter (up to 5 hours), then.

Sleep disorder usually accompanies nervous overexcitation and is aggravated after the systematic use of sleeping pills without special needs and doctor's prescription.

Restful sleep can occur only after general relaxation of the muscles.. At the same time, it is very important to establish even, rhythmic breathing than in a state of wakefulness, while a calm and sufficiently deep breath is replaced by a prolonged, as it were, "

The famous German philosopher of the 18th century, Kant fell asleep, mentally pronouncing the word " Of course, there is no magic power in this word, but if you inhale on the "

To distract thoughts, you can also count to yourself (monotonously). If, when counting, they began to get confused, this is already good, then thoughts are scattered, start counting over again and so gradually, imperceptibly for yourself, you will fall asleep. It should be borne in mind that with insomnia, in no case should you concentrate your volitional efforts on the desire to fall asleep, as this can cause even greater nervous excitement and lead to an aggravation of the state of insomnia.

A healthy lifestyle, proper work and rest regimen help to fight insomnia.. In a daily routine, you should provide:.

• getting up early and going to bed early, preferably at the same time, without overusing daytime sleep;

• strive to relax in the bosom of nature, combining relaxation with physical activity (exercise, dancing, outdoor games), as well as activities that help to distract from everyday worries and cause a feeling of joy. A short evening walk before bedtime is very useful (average pace, slow at the end, with the establishment of a prolonged exhalation);

• before going to bed, wash your feet with cold water, you can take a warm bath (preferably salty) for 10 minutes;

• do not eat immediately before going to bed (you can only drink a glass of kefir or warm milk).

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