Psychological release
Both at work and at home, we constantly face problems and difficulties, losing a lot of strength, accumulating a whole heap of negative emotions, stressful situations and unpleasant memories. Therefore, our body, our psyche constantly needs to dump the burden of grievances and negativity. Sometimes we just need psychological release. Of course, it is better to conduct it every day immediately after a conflict situation arises. But if there is not even an extra free minute, then the release of emotions can be carried out on weekends. To do this, there are several options below, choose the most optimal one and... act!

Release your emotions. Emotional release is very important, if your soul is heavy and the cats are scratching, cry into your pillow without being ashamed of your feelings and manifestations of weakness. Of course, girls prefer this unloading option. After this it becomes much easier. And if you don’t want to cry, you can buy inexpensive dishes and smash them on the door frame or on the floor - this is also an excellent remedy. Make time for walks. Take a walk, walk through the city streets and squares. A walk by the river is perfect - watching moving objects takes pictures nervous tension. Just walk and don’t think about problems, enjoy nature and fresh air. Of course, at first it will be difficult for you to part with the restless thoughts that are constantly spinning in your head, but don’t try, otherwise all your attention will be focused on this. Just take a walk and after half an hour, you will notice that the negativity leaves you.

Switch your attention. Choose a pastime option that involves physical activity. This type of unloading is more suitable stronger sex. You can meet with friends and go bowling, play volleyball, basketball, football, or transfer your aggression to a mysterious opponent in paintball. If you don't have a free minute and the next weekend is far away, then you can hit the bull's-eye in a game of darts.

Take a break. Set aside a few days for a short trip to beautiful places or attractions. And for this it is not at all necessary to go to an expensive resort, and there are many such places in our country. Be sure to bring your friends or loved one with you.

Treat yourself. Give yourself a day of relaxation and don’t look at what lies ahead - weekdays or weekends. Give yourself a luxurious bath with aromatic oils, scented foam, candles and so on. After your bath, brew yourself some herbal tea, sit in your favorite chair under a blanket and watch a light romantic comedy or your favorite movie. The main thing is not a thriller or an action movie, since after such relaxation a surge of emotions will again lead to stress. Also great is any humorous television series that everyone was going to watch, but didn’t have enough time.

Play the situation out loud. Remember the situations that worry you the most and deprive you of peace. Take the most problematic of them and tell it to yourself out loud, remembering everything down to the smallest detail. Tell your offender everything you couldn’t. And repeat until you feel better. Usually 10 – 15 times are enough. But there are also conflicts that need to be lost 20 or 30 times. But after this, you will feel freed from the heaviest burden of oppressive emotions that tore you apart and worried you. As soon as you realize that the situation is no longer compelling, then move on to the next one. And repeat it until you feel relief.

Be optimistic. Smile, because any problems are temporary. Remember the unforgettable and wisest King Solomon and his words about the fact that everything passes. So don't focus on temporary difficulties. Believe in yourself and your strength, because the difference between the winner and the loser is only a moment in which the latter decided to give up.

These are the ways of emotional release. Try something, don’t accumulate aggression and negative emotions. Take care of your nerves and try not to worry. After all, as they say, all diseases come from nerves.

Psychotherapeutic fairy tale

I. Feeling.

1. In the beginning there was the Animal, and in the Animal there was Feeling.
2. And Feeling controlled the Animal. For when the Animal was angry, it attacked, and when it was afraid, it ran away.
3. And it was Harmony, because nothing conflicted with anything.

II. Intelligence.

1. But one day the Animal Mind was born. And the intelligent Animal began to be called Man.
2. And Reason began to control Man, for Reason was stronger than Feelings. Now when the Man was angry, he thought whether it was possible to attack, and when he was afraid, he thought whether it was a shame to run away.
3. And Harmony died, for the Conflict between Reason and Feeling came.

III. Neurosis.

1. Then Restrained Emotions were born. And they were the fruit of the victory of Reason over Feeling.
2. And Man began to accumulate Restrained Emotions. For when he did not allow himself to be attacked, anger accumulated, and when he did not allow himself to escape, fear accumulated.
3. And when there were too many Restrained Emotions, they turned into Neurosis.

IV. Thought.

1. And then He came and brought the Thought of how not to accumulate restrained emotions. And He said that it was good.

It is human nature to accumulate emotions. When too many emotions accumulate, they can spill out on others against the will of the person himself, irritability appears. As a result, relationships with others deteriorate, more often with loved ones (for some reason many people think that at work you need to be “good”, but at home you can lose your temper). If in this case emotions continue to accumulate, they turn into various diseases: headaches, insomnia, “lump in throat”, hypertension, etc.

There is an ancient tradition in Japan - in every house they kept special target for beating. The Japanese are reserved people, they bow to each other and smile for any reason. And then they come home and throw out the accumulated emotions on a special object. As a result, relationships with no one are spoiled and they live long. In the modern version, a stuffed boss is hung in special rooms at enterprises. The Japanese will listen to unpleasant words from the boss, bow with a respectful smile, and leave the office. Then he will go into a special room with stuffed boss, closes up, takes a stick in his hands and... with all his heart, so that not a single unnecessary emotion remains. And then comes home to his Japanese wife and Japanese children kind, affectionate and without a drop of irritation. And we have? They ran into me at work - I lost it at home.

Of course, you can’t stock up on a stuffed animal for every potential source of negative emotions. We have to resort to universal "stuffed animals". One of the most common options is regular pillow, preferably stronger. You may have seen “Jumble” on this topic. Let me give you a real example.

Example #1:
I had a 25-year-old patient. She tried to be “correct,” that is, to restrain all emotions that did not correspond to her idea of ​​“correct behavior for a girl.” She especially “should” love her mother. And the mother, I must say, was very despotic. So, over 25 years, a lot of grievances have accumulated. Before the start of treatment, this girl was all tense, constrained, hunched over, and almost always looked at the floor. I told her about releasing pent-up emotions and recommended beating a pillow at home. The next day we meet, I see that some of her fingers are bandaged.

I ask:
- What happened?

And she:
— I came home yesterday. Mom went to visit. I took my mother’s pillow, remembered all the grievances that I had accumulated, burst into tears and began to beat this pillow with all my anger. I hit, roar, scream... And suddenly I noticed that the pillow had turned red. She looked at her hands, and the skin on her fingers was torn off. Apparently the emotions were so strong that I didn’t feel pain. And my soul felt very much better!

The treatment was completed after 1.5 - 2 months. By that time, her movements were free and easy, her posture was graceful, her gaze was forward, her nose was raised.

But most of all I remember the phrase:
“I suddenly noticed that the sky turned out to be blue and the trees were green.” And the people around are beautiful. And before, behind my grievances, I saw the world only as gray and uninteresting.

Of course, I treated her not only by beating her with a pillow, but the release of accumulated emotions was of great importance.
The “pillow beating” method is effective, but not always applicable. Not everyone has the opportunity to regularly be alone with a pillow and be sure that no one will enter the room at that moment. And not everyone will be able to afford such an abstract method of releasing emotions. Some serious uncles and aunts, even when alone, strive to behave respectably and “correctly” (that is, to comply with the invented rules). For this case, there is another “stuffed animal” - a rug. Get yourself a rug, which you can easily take outside. Buy a carpet beater, preferably a metal one. And take action. Neighbors and family will admire your cleanliness (even if you beat the carpet three times a day). And no one will guess that in the image of a rug you represent him.

But there is one mandatory rule. The blows should not be mechanical. Don't forget that your goal is not to remove dust, but to discharge accumulated emotions. Respectively first you need to stir up all the grievances in yourself, spiteful, etc. You have to hate the image of the attack. In this case, your blows will become a manifestation of emotions and their discharge. Remember the soul will relax only when the body is tired. Do not spare yourself, nor the mat, nor, especially, the image of the attack.

The classic “stuffed animal” is the punching bag.

Example #2:
I had to communicate with riot police. They said that after completing a task there is often a lot of unreacted aggressive emotions left. Some people go home with these emotions, some go to the sauna with a beer (or something stronger), and some go straight to the gym to hit a punching bag. Over time, the first ones begin to have problems in the family, some of the second ones become drunkards. The third ones turn out to be the most successful, and preserve their family and health.
There are other ways to discharge accumulated emotions: you can break dishes if you have a lot of extra money, you can chop wood if you live in a rural area. Some people tear newspapers to shreds, while others wring out the towel, as if strangling their enemy. Some young girls told how, after conflicts with their parents, the curtains in their room were torn off (given that the technique was used regularly, the curtains were hung so that they would not tear when torn off).

Example No. 3 (to myself):
When I lived in a dormitory, I hung a chipboard board on the door. If he felt extra aggressive emotions in himself, he attached a drawing of an abstract figure or someone’s portrait to the shield. Then he took kitchen knives and with all his anger he threw at this drawing. It helped very well.
Of course, if you don’t know how to throw knives, then every knife that doesn’t stick will only increase your irritation. In this case, I recommend the game Dars; arrows thrown from three meters stick in 99% of cases. Just choose a larger target.

By analogy, you can come up with your own original way discharge of emotions based on personal experience.

Example #4:
One of my friends got married out of great mutual love. But after 2 months he announced that the matter was heading towards divorce.

I was very surprised:
- How so, you love each other! What's happened?

“It’s all work’s fault.” From above, the bosses are demanding a plan; from below, the workers are indignant at the untimely payment of wages. All day long I smooth out conflicts, resolve problems, and calm everyone down. I have a hurricane in my soul, but I have to smile at everyone. I come home and at the slightest provocation I snap at my wife. Then I spend the whole evening apologizing, but she pouts and doesn’t talk. She doesn’t see how good I am at work. She only sees that at home I yell at her.

I told my friend about methods of defusing emotions, he promised to think about it.

We'll see you in a month. He:
- Can you imagine, my wife and I are on our second honeymoon!

- Congratulations. How did you solve the problem?

— As a child, I was a goalkeeper in a local team. To develop a reaction, I often threw a small ball at the wall of the house and caught it. After such training my soul felt lighter. I told my wife about everything and we agreed that when I come home from work, she immediately goes into the back room and leaves a tracksuit and a tennis ball in the hallway. I change my clothes right in the hallway, take the ball and with all my emotions throw it at the end of the neighboring house for about thirty minutes. And then, tired and calm, I return home. This is where my wife welcomes me with open arms.

Let me note that throwing an object is a very aggressive action. Our ancestors threw stones at mammoths and spears at each other for many hundreds of years.

One of the most aggressive sports is football. Not only is the ball kicked, but the whole point of the game is to hurt the opposing team. And other team games with the ball are not much less effective in releasing accumulated emotions. Play sports, ladies and gentlemen, and you will be healthy in body and soul.

But that's not all. Instead of sports, you can just as easily jump to your heart's content at a disco. You can “scream” as a fan at a stadium or at a rally. Good sex also helps many people.

Bloody computer games give a very moderate effect. Probably because they are not accompanied by physical activity, and from the point of view of nature it is unnatural.

I talked about methods for discharging accumulated emotions. There are also methods of restraining emotions (music, calming herbs or drugs, water procedures, walks, pets, etc.). All this is good, but holding back an emotion means putting it off for a while or turning it into a disease. Don't overuse the latter.

Always in a good mood. Methods of psychoregulation Nekrasov Valentin Petrovich

THE SIMPLE TECHNIQUES OF EMOTIONAL DISCHARGE

It should immediately be noted that all techniques designed to maintain Have a good mood and relieving excess nervous tension, are also suitable for emotional release. However, in some cases this is not enough, since a certain functional shift has already occurred. Figuratively speaking, the emotional tone has reached a critical threshold. It is necessary to reduce its value as quickly as possible, otherwise a nervous explosion cannot be avoided. How to prevent unexpected tears, unjustified accusations, rude words?..

If you are unable to leave your workplace, you can use breathing exercises. In this case, you need to take a deep breath, hold your breath for 10-15 seconds, and then exhale sharply. Breathing exercises are best combined with muscle tension and relaxation. For example, take a breath, hold your breath, clench your hands into fists, tense the muscles of your arms, back, abdomen, and perineum. Exhale sharply, relax all the muscles of the body, make several shaking movements, as if freeing yourself from everything bad and unnecessary. Repeat this exercise several times. In each specific case, emphasis should be placed on the discharge phase.

We must not forget about facial expression. Immediately look into your inner mirror, rid your face of unnecessary muscle tension. While holding your breath, slightly puff out your cheeks and make swallowing movements. After exhaling, run your hand over your face, as if removing the expression of anxiety, anger, or irritation. Raise the corners of your lips up, don’t forget to smile. Try to feel it on your face.

Run your hand over the neck muscles. If they are tense, tilt your head forward, backward, and make several rotational movements. You can lightly massage your neck. Lightly stroke the muscles from the shoulder to the ear. Lightly rub the ridges behind your ears with your fingertips. This improves blood flow to the head and facilitates nervous release.

If nervous tension occurs before lunch or at the end of the working day, walking can be of great benefit.

Walking for the purpose of emotional release should be structured as follows. First you need to walk for 3-5 minutes at a fast pace. This should help you get distracted and put your muscular and cardiovascular systems into work as much as possible. You need to walk freely, with a sweeping gait, maintaining correct posture. Breathe evenly, calmly, maybe just inhale a little more intensely. Then walk for 1-1.5 minutes at a slower pace and speed up your step again. It's good to introduce an element of competition. For example, catching up and passing the person in front, walking to the intended point in a given time. After 3-5 minutes you need to slow down again. It is useful to slightly tense the muscles of the arms, back and abdomen in time with the steps, then relax them and make shaking movements from time to time. For example, 4 steps - tension, 6-10 steps - relaxation. The legs should not strain. You should always walk with a light, free gait.

In the process of walking, for the purpose of emotional release, you can use some formulas of self-persuasion and self-orders. For example: “I’m calming down. With every step, everything bad goes away. Confidence, calm, good mood returns.”

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