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Psychological help after situations with high danger to life. Basics of safe life

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In highly life-threatening situations, great changes occur in the psyche, a person begins to divide his life into two parts - before the event and after it. Many have a feeling that others cannot understand his feelings and experiences.

You can help a person cope with a crisis situation in the following ways:

• help the victim express feelings related to the event (if he refuses to talk, invite him to describe what happened, his feelings in a diary or in the form of a story);
• show the victim that even in connection with the most terrible event, conclusions can be drawn that are useful for later life (let the person reflect on the experience that he gained during life's trials);
• give the victim the opportunity to communicate with people who have experienced a tragic situation with him;
• do not let the victim play the role of the victim, that is, use the tragic event for profit (“I can’t do anything, because I experienced such terrible minutes, hours, days”).

Self-help methods and psychological assistance to victims

It must be remembered that life's difficulties must be prepared in advance. And in order not to lose your "face", human appearance, and sometimes your own life, you need to learn various ways to establish an emotionally adequate background in advance.

self-hypnosis method based on the repeated repetition of a formula containing statements about the good health of a particular organ, well-being, mood, self-confidence, etc. According to Coué, the autosuggestion formula should be simple and not be overwhelming. Arbitrary self-hypnosis should be carried out without much volitional effort. The treatment technique includes a series of sequential actions.

Treatment begins with a preliminary conversation, during which the influence of self-hypnosis on the body, its healing effect on the consequences of psycho-traumatic stress is explained. To convince a person of the effectiveness of the method, that his own thoughts, ideas can influence the involuntary functions of the body, a series of tests for suggestibility is used. For example, in suggestible people, a weight suspended on a thread (Chevrolet pendulum) swings in a motionless hand with only one idea of ​​​​its movement.

Then a formula is drawn up, which can change during the treatment. Requirements for the formula: simplicity, laconicism (3-4 phrases), positive content. For example, "I'm healthy" instead of "I'm not sick." To strengthen self-confidence, the formula can be used: "I can. I can. I can." In a situation of traumatic stress, the formula can be expanded, for example, a person can inspire himself: "My decision to overcome stress is final. No matter how hard it is for me from the loss, in any case I will not change my decision."

The process of self-hypnosis. A person takes a comfortable position sitting or lying down, closes his eyes, relaxes and in a whisper, without any tension, utters the same self-hypnosis formula 20 times. It is necessary to pronounce the formula monotonously, without fixing attention on its content, quietly, but in such a way that the speaker himself hears what he is saying. In order not to divert their attention to the count, they use a cord with twenty knots, which are sorted out like a rosary.

The self-hypnosis session lasts 3-4 minutes, repeated 23 times a day for 6-8 weeks. It is recommended to use prosonic states for sessions in the morning when waking up and in the evening when falling asleep.

The advantage of the Coue method is the fact that the person himself is actively involved in the treatment process. Self-hypnosis sessions can be carried out in any environment and at any time.

Relaxation as a means of dealing with stress

The automatic alarm reaction consists of three successive phases (according to the theory of G. Selye): impulse - stress - adaptation.

In other words, if stress sets in, then soon the stressful state subsides - the person somehow calms down. If adaptation is disturbed (or absent at all), then some psychosomatic diseases or disorders may occur. Therefore, if a person wants to direct his efforts to maintaining health, then he must consciously respond to a stressful impulse with relaxation. With the help of this type of active defense, a person is able to intervene in any of the three phases of stress. Thus, it can interfere with the impact of a stress impulse, delay it, or (if a stressful situation has not yet occurred) reduce stress, thereby preventing psychosomatic disorders in the body.

By activating the activity of the nervous system, relaxation regulates mood and the degree of mental excitation, allows you to weaken or relieve mental and muscle tension caused by stress. Relaxation is a method by which you can partially or completely get rid of physical or mental stress. Relaxation is a very useful method, because it is quite easy to master - it does not require special education and even a natural gift. But there is one indispensable condition - motivation, that is, everyone needs to know why he wants to master relaxation.

Relaxation methods must be mastered in advance in order to be able to withstand irritation and mental fatigue at a critical moment. With regular practice, relaxation exercises will gradually become a habit, will be associated with pleasant experiences, although in order to master them, perseverance and patience are needed. It is desirable to perform relaxation exercises in a separate room, without prying eyes. The purpose of the exercises is to completely relax the muscles. Complete muscle relaxation has a positive effect on the psyche and promotes mental balance. Mental autorelaxation can cause a state of "ideological emptiness". This means a momentary disruption of mental and mental connections with the outside world, which gives the necessary rest to the brain. Here we must be careful not to overdo it with renunciation of the world.

To start the exercises, you need to take the starting position: lying on your back, legs apart, feet turned toes outward, hands lie freely along the body with palms up. The head is slightly thrown back. The whole body is relaxed, the eyes are closed, breathing through the nose.

Here are some examples of relaxation exercises.

1. Lie quietly for about 2 minutes with your eyes closed. Try to imagine the room you are in. First, try to mentally go around the whole room (along the walls), and then make your way around the entire perimeter of the body - from head to heels and back.

2. Pay close attention to your breathing, passively aware that you are breathing through your nose. Mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breathing for 1-2 minutes. Try not to think about anything else.

3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tighten all the muscles for a few seconds, trying to feel the tension in the whole body. Relax as you exhale. Repeat 3 times.

Then lie still for a few minutes, relaxing and focusing on the feeling of heaviness in your body. Enjoy this pleasant feeling.

Now do exercises for individual parts of the body - with alternating tension and relaxation.

Exercise for leg muscles. Tighten all the muscles of the legs at once - from the heels to the hips. For a few seconds, fix the tense state, trying to feel the tension, and then relax the muscles. Repeat 3 times.

Then lie still for a few minutes, completely relaxed and feeling the heaviness of your relaxed legs.

All sounds of the environment register in consciousness, but do not perceive. The same applies to thoughts, but don't try to fight them, you just need to register them.

The following exercises are identical to the exercise described earlier, but apply to other muscles of the body: gluteal muscles, abdominals, chest muscles, arm muscles, facial muscles (lips, forehead).

In conclusion, mentally "run" through all the muscles of the body - is there even the slightest tension left somewhere? If so, try to take it off, as relaxation should be complete.

When completing relaxation exercises, take a deep breath, hold your breath and tighten the muscles of the whole body for a moment, relax the muscles as you exhale. After that, lie on your back for a long time - calmly, relaxed, breathing is even, without delay. You have regained confidence in your strength, able to overcome a stressful situation. After such exercises, you will have a feeling of inner peace, you will feel rested, full of strength and energy.

Now open your eyes, then close your eyes a few times, open again and stretch sweetly after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.

Over time, these exercises will be performed faster than at the beginning. Later it will be possible to relax the body when needed.

Neuromuscular relaxation (Jacobson method). Jacobson's progressive neuromuscular relaxation is an effective method for treating fears, phobic conditions, subjective feelings of anxiety, and forming a calmer psychological attitude in people who have undergone psychotraumatic stress. The Jacobson method consists of initial tension and subsequent relaxation of the muscles. The process of forming the ability to capture tension in the muscles and the feeling of muscle relaxation is carried out through concentration.

The technique of neuromuscular relaxation is a skill that can only be developed through constant training, carried out under the guidance of a psychotherapist and at home.

The technique consists of three stages.

The first stage. Lie on your back, bend your elbows and sharply tighten your arm muscles, creating strong muscle tension. Then relax your hands. Repeat several times. Fix your attention on the sensation of muscle tension and relaxation.

The contraction and tension of the muscles should first be as strong as possible, and then more and more weak (and vice versa). With this exercise, it is necessary to focus on the weakest muscle tension and their complete relaxation.

After that, you exercise in tension and relaxation of the muscles of the trunk, neck, shoulder girdle, and finally, the muscles of the face, eyes, tongue, larynx, as well as the muscles involved in facial expressions and the act of speech.

The second stage (differentiated relaxation). In the sitting position, tighten and relax the muscles that are not involved in maintaining the body in an upright position; further - when writing, reading, speaking, relax the muscles that are not involved in these acts.

The third stage. Through self-observation, establish which muscle groups are most tense in you with various negative emotions (fear, anxiety, excitement) or painful conditions (pain in the heart area, hypertension, etc.).

In the future, through the relaxation of individual muscle tensions, one can learn to get rid of negative emotions or painful manifestations. The course of treatment lasts from 3 to 6 months. Group lessons take 2-3 hours per week. Self-study at home - 12 times a day for 15 minutes. Depending on the needs and condition of each individual person, the psychotherapist includes specific muscle groups and even individual muscles in the exercises. To achieve maximum relaxation, it is important to learn how to relax the facial muscles, especially the muscles of the pharynx, eyes and mouth.

Concentration as a means of dealing with stress

The inability to concentrate is a factor closely related to stress. Concentration exercises can be done anywhere and anytime throughout the day. To begin with, it is advisable to study at home: early in the morning, before leaving for work (study), or in the evening, before going to bed, or - even better - immediately after returning home.

So, we denote the approximate order of performing concentration exercises:

1. Try to make sure that there are no spectators in the room where you intend to practice.

2. Sit on a stool or regular chair, sideways to the back, do not lean on it. In no case should the chair be with a soft seat, otherwise the effectiveness of the exercise will decrease. Sit as comfortably as possible so that you can remain still for a certain amount of time.

3. Place your hands freely on your knees, close your eyes (they must be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).

4. Breathe through your nose calmly, not tensely. Try to focus only on the fact that the air you breathe in is colder than the air you breathe out.

And now - two options for concentration exercises.

A. Account concentration

Mentally count from 1 to 10, focus on this slow count. If, at some point, your thoughts begin to dissipate and you become unable to concentrate on the count, start counting from the beginning. Repeat the count for several minutes.

B. Concentration on the word

Choose a short (two-syllable is best) word that makes you feel good or has fond memories. Let it be the name of a loved one or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish. If the word is two-syllable, then mentally pronounce the first syllable on the inhale, the second on the exhale.

Focus on "your" word, which from now on will become your personal slogan with concentration. It is this concentration that leads to the desired side effect - the relaxation of all brain activity.

1. Perform relaxation-concentration exercises for several minutes. Practice for as long as it pleases you.

2. Having finished the exercise, run your palms over your eyelids, slowly open your eyes and stretch. Sit quietly in your chair for a few more moments. Did you manage to keep your attention only on the keyword?

Often there are situations when it is difficult to remember someone's last name or some thought. At such moments, we stop in confusion, trying to remember what we went for or what we wanted to do. It is in such cases that a short-term concentration on command is recommended - on your word or on the account. In most cases, a word (or thought) that has fallen out of memory will come to mind in just a moment. Of course, there is no guarantee that this will always succeed. However, by concentrating on a word or count, one can recall what has been forgotten faster than with increased memory strain.

Breathing regulation as a means of dealing with stress

Under normal conditions, no one thinks or remembers about breathing. We remember breathing when we get into a stressful situation or make great physical efforts. In these cases, it becomes difficult to breathe. With a strong fright, tense expectation of something, people involuntarily hold their breath (hold their breath).

A person has the opportunity, by consciously controlling the breath, to use it to calm down, to relieve tension - both muscular and mental. Thus, autoregulation of breathing can be an effective means of dealing with stress, along with relaxation and concentration.

Anti-stress breathing exercises can be performed in any position. Only one condition is obligatory: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. The correct position of the head is also very important: it should be kept straight and loose on the neck. Relaxed head. if held upright it draws up the chest and other parts of the body to a certain extent. If everything is in order and the muscles are relaxed, then you can practice free breathing, constantly controlling it.

With the help of deep and calm self-regulated breathing, mood swings can be prevented. When laughing, sighing, coughing, talking, singing or reciting, certain changes in the rhythm of breathing occur in comparison with the so-called normal automatic breathing. It follows from this that the way and rhythm of breathing can be purposefully regulated by consciously slowing down and deepening. Increasing the duration of exhalation promotes calm and complete relaxation. The breathing of a calm and balanced person differs significantly from the breathing of a person under stress. Thus, the rhythm of breathing can determine the mental state of a person. Rhythmic breathing calms the nerves and psyche. The duration of the individual phases of breathing does not matter - the rhythm is important.

Human health, and hence life expectancy, largely depends on proper breathing. And if breathing is an innate unconditioned reflex, then, therefore, it can be consciously regulated. The slower and deeper, calmer and more rhythmic we breathe, the sooner we get used to this way of breathing, the sooner it will become an integral part of our life.

Autogenic training (Schulz method)

An active method of psychotherapy, psychoprophylaxis and psychohygiene, aimed at restoring the dynamic balance of the system of homeostatic, self-regulating mechanisms of the human body, which was disturbed as a result of exposure to psychotraumatic stress, is autogenic training (AT).

There are two stages of AT (according to Schultz):

• the lowest stage is teaching relaxation with the help of exercises aimed at inducing a feeling of heaviness, warmth, mastering the rhythm of cardiac activity and breathing;
• the highest stage - autogenic meditation - the creation of trance states of various levels.

The lowest level of AT-1 consists of six standard exercises that are performed in one of three postures:

1) "coachman's position" - sitting on a chair, the head is slightly lowered, the hands and forearms lie freely on the front surface of the thighs, the legs are freely apart;

2) lying on the back, head on a low pillow, arms slightly bent at the elbow joint, lying freely along the body with palms down;

3) reclining, leaning on the back of the chair, hands on the front surface of the thighs or on the armrests, legs freely apart. In all three positions, complete relaxation is achieved, for better concentration, the eyes are closed.

Exercises are performed by mentally repeating (5-6 times) the corresponding self-hypnosis formulas. Each of the exercises ends with a formula-goal: "I am completely calm."

The first stage of the AT consists of six standard exercises. An indicator of the assimilation of the next exercise is the generalization of sensations. For example, the exercise of instilling heat in the limbs is considered learned when heat begins to spread throughout the body.

It takes two weeks to complete each exercise. The entire course of AT-1 lasts about 3 months. Classes are held in groups 1-2 times a week under the guidance of a psychotherapist; the duration of the lesson is 15-20 minutes. Self-training of patients is carried out twice a day (in the morning, before getting up, and in the evening - before going to bed).

In autogenic immersion, the patient proceeds to self-hypnosis directed against certain psycho-traumatic experiences.

There are five types of intent formulas:

1) neutralizing, using the option of self-hypnosis "do not care" (for example: "Loss of work - all the same", - upon dismissal);

2) amplifying (for example: "I know that I will wake up when the nightmares begin");

3) withdrawal-directed¹ (for example: "I know that I will not take a single drop of alcohol, in any form, at any time, under any circumstances");

4) paradoxical (for example: "I want to think about my psychotrauma as often as possible" - with the invasion of psychotraumatic memories);

5) supporting (for example: "I know that I do not depend on the received psychotrauma" - with a strong actualization of experiences in a person's daily activities).

Exercises of the lower level affect mainly the vegetative functions. In order to optimize higher mental functions, Schultz developed the highest stage of autogenic training (AT-2), the exercises of which should teach how to cause complex experiences leading to a cure through "autogenic neutralization" and "self-purification" (catharsis). Standard AT-1 exercises are considered only preparation for the main treatment. The highest level of autogenic training includes exercises, the purpose of which is to train the processes of imagination (with the ability to visualize ideas) and neutralize psycho-traumatic experiences.

At the heart of the AT-2 exercises is meditation (from lat. mediator - I think, ponder) - any concentration of thought, any concentration of attention on anything.

Before embarking on autogenic meditation, the trainee must learn to keep himself in a state of autogenic immersion for a long time - an hour or more.

Exercise 1: meditation on spontaneously arising color representations. Mental concentration of consciousness on the image of a characteristic color: snow-capped mountain peaks, a green meadow, a blue flower. During the exercises, the idea of ​​color, and not of the specific shapes of objects, is kept in mind.

Withdrawal is a syndrome of mental and physical disorders that occurs when the use of alcohol, drugs, etc. is suddenly stopped.

Exercise 2: meditation on the image of a certain color. The goal is the purposeful evoking of certain color representations with the simultaneous training of "color-sensation" associations. For example, purple is a feeling of peace, black is sadness, anxiety, etc.

Exercise 3: meditation on the image of a particular object. It can be a flower, a vase, a person. The criterion for the success of training is purposeful visualization of oneself.

Exercise 4: meditation on an abstract idea. The goal is to evoke subjective images of abstract concepts such as freedom, hope, joy, love, etc. For example, freedom is like a bird soaring in the sky, hope is like a sailing ship, etc.

Exercise 5: emotional meditation. The concentration of "passive attention" on arbitrarily evoked, emotionally significant situations. During the exercise, a person often "sees" himself in the center of an imaginary situation, the focus of the imagination should not be directed to a specific object or landscape, but to the sensations that arise when contemplating them.

Exercise 6: meditation on a person. Calling up images of other people. First, one should learn to evoke images of "neutral" faces, then - emotionally colored images of people pleasant and unpleasant to the patient. The main task of the exercise is to learn to "get rid" of subjective attitudes and emotional experiences in relation to familiar images, to make these images "neutral".

Exercise 7: unconscious response. A person asks himself: "What do I want from life?", "What mistakes do I make in life?", "What are my main problems?", "How should I behave in a particular situation?". In response, he unconsciously responds with a stream of images that help him see himself "from the outside" in a variety of situations, including psychotraumatic ones. This is how catharsis, self-purification is achieved, "autogenic neutralization" occurs, that is, a cure.

For persons who have undergone psychotraumatic stress, in addition to the AT-1 and AT-2 exercises, autogenic neutralization techniques (Lute's technique) are used: autogenic response and autogenic verbalization.

autogenic response. To neutralize negative experiences, techniques are used to repeat those situations that caused the psychic trauma. The patient with his eyes closed talks about all the sensory images that appear in the state of autogenic relaxation.

Autogenic verbalization carried out in cases where traumatic experiences can be accurately described. Verbalization of a certain topic (for example, "aggression", "fear", "guilt", etc.) is carried out in a state of autogenic relaxation until the person declares that he has nothing to say.

Opening and responding to psychotrauma leads to its neutralization and recovery. Sometimes the process of "reproduction" of psycho-traumatic causes ends with a violent affective reaction (autocatharsis).

A modification of the described Lute technique is "Autogenic Memory Therapy", proposed by VS Lobzin and M. M. Reshetnikov.

The authors believe that painful psycho-traumatic experiences are associated with a person's past traumatic experience, "actually present in his mind in the form of painful memories." Patients themselves avoid talking about these unpleasant memories. In such cases, the psychotherapist explains to the patient that it is the painful memories that are the cause of painful experiences, which can pass only after their repeated figurative reproduction, performed in as much detail as possible, with the presentation of the situation, the time of the action and the situation. Memories must necessarily be accompanied by verbalization, which is facilitated in a state of autogenic immersion. If during verbalization the patient begins to cry, the therapist should not interrupt him and resort to comfort. Reaction of psychotraumatic memories leads to their neutralization and improves the state of the psychotraumatic person.

Meditative Techniques

An important method of psychological assistance to people who have undergone psychotraumatic stress is meditation. With its help, neuropsychic stress, anxiety states, fears are removed, the awareness of psycho-traumatic experiences and reactions is facilitated, the process of "self-actualization" is enhanced. With a high level of mastery of the meditation technique, it is possible to achieve a mental state characterized by a non-egocentric type of thought process.

The beginning of any meditation is concentration, concentration of the mind, detachment from everything extraneous that is not connected with the object of concentration, from all secondary inner experiences.

The basis of meditation is the concentration of attention on a particular stimulus or object. In accordance with the nature of the object, they distinguish four types of meditation.

1. Repetition in the mind. The object of concentration is a mantra (a word or phrase repeated over and over again, usually to oneself). Mantras can consist of poetic passages, texts of folk songs, individual words and sounds. Their impact on the human psyche is based on the specific impact of sound combinations.

2. Repetition of a physical action. The object of concentration is any physical action. Such actions can be: repetitive breathing movements, respiratory control (counting inhalations and exhalations), the use of postures (asanas) in hatha yoga, etc.

3. Focus on the problem. This object of concentration is an attempt to solve a problem that includes paradoxical problems. Zen "koans" are a classic example. A koan is a dialogue between a student and a Zen master. Paradoxical and illogical answers force the questioner to go beyond logical thinking, to extinguish the egocentric individual I. One of the famous koans is called "My!". The student asks the teacher, "Does a dog have Buddha nature?" The teacher retorts: "My!". The answer can be translated as "Nothing!" or understood as a simple exclamation. The purpose of the koan is to bring the student to the vision of his own ignorance, to encourage him to go beyond abstract reasoning, to seek the truth in himself.

In this case, a seemingly paradoxical task is given for reflection. One of the most famous koans is this: "What does the sound of one hand clapping sound like?"

4. Visual concentration. The object for concentration is a visual image. It could be a painting, a candle flame, a tree leaf, a relaxing scene, or something else. Such an object can also be a "mandala" - a square inside a circle, a geometric figure symbolizing the unity of man and the universe. In Eastern cultures, it is often used for visual concentration.

Meditation and achieving superconsciousness are not always the same! Meditation is a process or set of techniques used by a meditator to achieve a desired goal - a state of superconsciousness. A positive therapeutic effect can be obtained without reaching the final state of superconsciousness.

The meditation process is divided into the following stages:

1. The fact of the beginning of meditation practice. In the ancient Hindu, Zen scriptures on meditation, it is said that more important attempt attaining the state of superconsciousness than actually attaining it.

2. The emergence of a state of more pronounced relaxation - a state of wakefulness, characterized by reduced psychophysiological activity.

3. Detached observation - an impersonal, passive state of observation in which the meditator simply "coexists" with the environment, and does not oppose it, trying to subjugate it. This is a non-analytical, intuitive state ("waking dream").

4. The state of "superconsciousness". It includes all previous states, differing only in the intensity of experience. It is characterized by:

1) good mood (calmness, tranquility);

2) a sense of unity with the environment: what the ancients called the union of the microcosm (man) with the macrocosm (the universe);

3) inexpressible sensations;

4) change in spatio-temporal relationships;

5) heightened perception of the reality and meaning of the environment;

6) paradoxicality, that is, the acceptance of things that seem paradoxical to ordinary consciousness.

Successful meditation contributes to:

Calm environment - the absence of external stimuli that could interfere with the meditation process. Music is used, monotonous noise (for example, a fan, etc.), blindfolds or earplugs can be used.

The presence of an object of concentration. This component acts as a link between all forms of meditation, it makes it possible to change the usual form of the functioning of consciousness.

Passive installation. With this attitude, one allows the meditative process to "arise" instead of controlling it.

Comfortable posture (in the case of physically passive meditation). Before starting meditation, you need to calm down and relax. The process of teaching meditation includes introductory information in which the psychotherapist explains the theoretical and practical foundations of meditation, the order of the meditation process, the rules of training and the nature of the environment, completes the instructions and consistently recites meditation exercises. For example, two meditation exercises are given.

Using concentration on the breath. Now we are going to clear the mind. Not from all worries, but from transient thoughts that affect our imagination, increase stressful arousal. Focus on your breathing. Shift your attention from the restless outer world to the calm and peaceful inner world.

As you breathe in, think "breathe in". Breathe in. Think "exhale". Exhale. Inhale, exhale. Concentrate on your breathing. Think: "inhale", "exhale". Inhale through the nose and let the air exit through the mouth without any effort. Just open your mouth and let the air out. Don't force your breath. You are absorbed in the process of breathing. Concentrate on your breath. Inhale, exhale. Now, every time you inhale, feel the cold air you inhale, and every time you exhale, feel how warm and moist it is. Begin, please (pause 60 s).

Application of the "time" technique. Each time you exhale, say the word "one" to yourself. Say: "one", "one". Say quietly: "one." Say the word without moving your lips. Say it even quieter until it becomes just a thought (pause here 75 seconds).

After the exercises, you need to "return" to the ordinary state. The transition to wakefulness occurs as follows: "Now I want to return your attention to yourself and to the world around you. I will count from 1 to 10. With each count, you will feel that your mind is more and more awakened, and your body becomes more more refreshed. When I count to 10, you will open your eyes and feel better than ever today. You will feel alert, refreshed, full of energy and ready to resume your activities. So, let's start: 1-2 - you start to feel more alert 3-4-5 - you are more and more awake 6-7 - now move your feet and hands 8 - move your arms and legs 9-10 - now open your eyes! your mind is clear and your body refreshed."

The specific process of meditation can be a very effective psychotherapeutic approach for traumatic stress. The best results are obtained by applying a few techniques of neuromuscular relaxation before the start of meditation.

Methods of self-regulation of the state are aimed at the formation of adequate internal means that allow a person to carry out special activities to change his state. In terms of their content and orientation, these methods are forms of active self-influence. You can also use the following method of psychoprophylaxis.

"Robinson's List" - a method of psychoprophylaxis of a stressful and post-stress situation, which may arise due to non-standard, extreme circumstances.

Often a person finds himself in situations where there is no strength to continue to live, the meaning of existence is lost. What to do? How to be? And be? What's ahead? Do I have a future? Where do you get the strength to survive everything?

Among the various ways to get out of a crisis situation (support from friends and family, going to a psychotherapist) there is one that applies to a type of person who is unwilling or unable to turn to anyone for support. Such a person is lonely, despite the presence of a wife, children, friends and colleagues. He is a Robinson on an inhabited island and, by the nature of his character, is not able to tell anyone what torments him, what worries him.

If it is difficult or impossible to tell someone about the misfortune that has befallen you, you can put it on paper, following a simple procedure called "Robinson's List".

The strongest despair, close to insanity, is the mental state of a person who has fallen into a critical post-stress situation.

The first thing Robinson did in order to begin to correct the crisis situation was to write down his thoughts in order to "put into words everything that tormented and tormented him." To the best of his ability, Robinson tried to comfort himself with the thought that something worse could have happened, and opposed good to evil. Thus, Robinson's list consists of two columns, in one of which it is written that bad things happened in his life, in the other - positive moments. I must say that this method of analyzing what happened is a way of introspection that helps to restore the mental balance of a person.

To quote Robinson's conclusions in full: "This record shows that hardly anyone in the world fell into a more distressed situation, and yet it contained both negative and positive aspects for which one should be grateful: the bitter experience of man, who has experienced the worst misfortune on earth, shows that we will always find some kind of consolation, which, in the account of our troubles and blessings, should be written in the parish column.

What happened, why, having put the experience of distress on paper, Robinson began his journey to recovery? His path can be schematically indicated by the following "stairs".

1. Discharge is achieved, as a person tries to stop his own torment, worries, despair with his recording.

2. The effect of self-hypnosis is interrupted, when a person is haunted by obsessive thoughts about the hopelessness of the situation, about the impossibility of finding a way out, the distress is "winding up".

3. Having written down a traumatic event on paper, a person makes the first conclusions, the first conclusions, thereby suspending the process of narrowing of consciousness, which is characteristic of a person in a situation of severe stress.

4. The act of accepting the misfortune is performed; having described his condition, the person comes to terms with what happened (stops "sprinkling ashes on his head").

5. An analysis of the situation begins, which means a decrease in emotional tension due to the inclusion in the action of the intellectual component of consciousness.

6. A person in trouble can begin to act - both mental and emotional apparatuses work evenly for him, you can connect the activity one.

Rational analysis, visualization of events, the voice of reason helped Robinson - at first he resigned himself to his position, and then began to look for a way out of this situation. We have a wonderful literary example of how you can "pull yourself by the hair" in a crisis situation.

The psychotherapeutic experience of a literary hero is quite capable of helping a person to overcome other, but no less difficult situations that are not so rare in our lives, especially in this age of catastrophes.

Author: Mikhailov L.A.

 We recommend interesting articles Section Basics of safe life:

▪ Personal protective equipment at work

▪ General characteristics of emergencies of natural origin

▪ Life safety of children and adolescents

See other articles Section Basics of safe life.

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Artificial leather for touch emulation 15.04.2024

In a modern technology world where distance is becoming increasingly commonplace, maintaining connection and a sense of closeness is important. Recent developments in artificial skin by German scientists from Saarland University represent a new era in virtual interactions. German researchers from Saarland University have developed ultra-thin films that can transmit the sensation of touch over a distance. This cutting-edge technology provides new opportunities for virtual communication, especially for those who find themselves far from their loved ones. The ultra-thin films developed by the researchers, just 50 micrometers thick, can be integrated into textiles and worn like a second skin. These films act as sensors that recognize tactile signals from mom or dad, and as actuators that transmit these movements to the baby. Parents' touch to the fabric activates sensors that react to pressure and deform the ultra-thin film. This ... >>

Petgugu Global cat litter 15.04.2024

Taking care of pets can often be a challenge, especially when it comes to keeping your home clean. A new interesting solution from the Petgugu Global startup has been presented, which will make life easier for cat owners and help them keep their home perfectly clean and tidy. Startup Petgugu Global has unveiled a unique cat toilet that can automatically flush feces, keeping your home clean and fresh. This innovative device is equipped with various smart sensors that monitor your pet's toilet activity and activate to automatically clean after use. The device connects to the sewer system and ensures efficient waste removal without the need for intervention from the owner. Additionally, the toilet has a large flushable storage capacity, making it ideal for multi-cat households. The Petgugu cat litter bowl is designed for use with water-soluble litters and offers a range of additional ... >>

The attractiveness of caring men 14.04.2024

The stereotype that women prefer "bad boys" has long been widespread. However, recent research conducted by British scientists from Monash University offers a new perspective on this issue. They looked at how women responded to men's emotional responsibility and willingness to help others. The study's findings could change our understanding of what makes men attractive to women. A study conducted by scientists from Monash University leads to new findings about men's attractiveness to women. In the experiment, women were shown photographs of men with brief stories about their behavior in various situations, including their reaction to an encounter with a homeless person. Some of the men ignored the homeless man, while others helped him, such as buying him food. A study found that men who showed empathy and kindness were more attractive to women compared to men who showed empathy and kindness. ... >>

Random news from the Archive Computing cluster technology from Apple 12.01.2004 Apple has said it is developing a computing cluster technology called Xgrid. Apple's division - Advanced Computation Group - just dealing with distributed computing networks, introduced a new platform designed primarily for scientific computing tasks. Already, Xgrid technology is being used to launch the BLAST gene programming application. The beta version of the platform can be downloaded for free from the Apple website.

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