Exercises to increase stress resistance. Practical exercises to increase stress resistance. Viewing the contents of the document "Socio-psychological training" Stress resistance in professional activity "

1. Organizational moment

Acquaintance with the purpose, objectives of the training session, making badges in four colors.

2. Game "SWVU (strong, weak, opportunities, threats)"

Purpose: analysis of the positive aspects of participating in the competition.

Instruction. Each event for each participant can be characterized from four sides. Strong side- what helps the participant to achieve success in the event. The weak side is what can get in the way. Opportunities - what you can get good, useful in the course and as a result of the event. Threats - what unpleasant consequences can be for us.

Divide into four subgroups according to the color of the badges. Take a sheet with one “side” (strong, weak, threats, opportunities) and reveal your side regarding participation in the “Educator of the Year” competition.

Discussion of results in sequence: strong, weak, threats, opportunities.

3. Exercise "Bubbles"

Purpose: formation of the skill of replacing negative thoughts with positive ones; increased self-esteem.

Instruction. Take pencil and paper. Analyze your thoughts about what is bothering you. Compare how the words relate to your feelings. If you say, "I feel bad," you will really feel bad. Tell yourself, "I'll take a nap and feel better."

On a blank sheet of paper, draw a head, from which bubbles of your thoughts fly to the right and left. Write your negative thoughts on the bubbles on the left, and your positive thoughts on the bubbles on the right.

It will look like this:

4. Exercise "Steps to Success"

Purpose: mastering the method of eliminating the stress caused by the preparation for an open event; practicing problem solving skills.

Instructions

1. Draw a ladder on the left side of the sheet. On each rung, write the action that will lead you to success (to the top of the ladder). For example, your goal is to prepare for open class, then what are the five steps?

Choosing a theme,

Drawing up the necessary stages of the lesson,

Drawing up a lesson plan,

Writing work according to plan,

Editing the final version.

2. Close your eyes and visualize each step. You will see words and images that correspond to them, for example: "I am writing at the table." Do not open your eyes until you can clearly see each step.

3. Make a list of everything that bothers you. For example, you are distracted by thoughts of television program or about someone's unpleasant words; fear and excitement. Take a deep breath and "exhale" distracting thoughts.

5. Exercise "Rainbow"

Purpose: relieve emotional stress.

Instructions

1. Close your eyes. Imagine that there is a screen in front of you. On the screen, you see a rainbow - the colors you like. Each color has its own mood and feeling. You see what I describe, or what you want yourself.

2. The first color is blue. Blue can be soft and soothing, like flowing water. Blue pleasantly caresses the eye in the heat. It refreshes you like swimming in a lake. What do you see when you think of blue?

3. The next color is red. Red gives us energy and warmth. It's good to look at it when it's cold. Sometimes too much red makes us angry. Sometimes he reminds us of love. What do you think when you look at red?

4. Yellow brings us joy. It warms like the sun and we smile. If we are sad and lonely, he cheers up. What do you think when you look at yellow?

5. Green is the color of nature. If we are sick or uncomfortable, green helps us feel better. What do you think when you look at it?

Do you notice how different colors affect your mood and even your well-being? Try to see other colors as well.

How did you feel while doing this exercise?

What color has most effectively influenced your well-being and mood?

6. Exercise "Bad advice"

Purpose: awareness of one's own stereotypical destructive ways of provoking stressful situations.

Instruction. Participants are divided into two teams and together prepare "advice" to the opposing team on the topic: "Overcoming stress in reverse."

Which of the suggested “tips” have you experienced in your life?

What were the consequences?

Examples of "tips"

1. Live only by work. Envy the horse that it can sleep while standing. Asleep while standing means that the head is working all the time.

2. Do not relax for a minute. Do everything with ultimate stress... This will allow you to quickly reach the limit.

3. Drive away any thought of something pleasant. Anything that gives pleasure, try to finish as quickly as possible. Facial expression should be constantly sad, mournful or gloomy, raise your head as rarely as possible; the direction of the gaze is only to the ground.

7. Exercise "Methods for relieving neuropsychic stress"

Purpose: exchange of positive experience in the regulation of the neuropsychic state.

Instruction. We are all different, and we all have different ways of relieving stress. Think back and tell your coworkers about your way of getting out of stress.

Whose method did you find the most unusual and interesting?

Which of the ways would you like to adopt?

8. Exercise "Snowballs"

Purpose: acquaintance with methods of stress relief, activation.

Instruction. Now we will compete with you. Take the paper, crumple it as tightly as possible. You have the opportunity to "throw snowballs" at the opposing team. Don't cross the dividing line. We start and end on a signal. The winners are those on whose half there will be fewer "snowballs" at the end.

(After the final signal, the participants, as a rule, do not stop and continue to throw snowballs.)

Remember with what enthusiasm you fought to the last. Let this fighting fervor accompany you all the time you participate in the competition.

What are your feelings before and after exercise?

Is it possible to part with tension in this way?

9. Exercise "Results of the day"

Purpose: to get feedback from group members.

What has today brought you?

What are your impressions of today's lesson?

What discoveries have you made for yourself?

What will you adopt and use in the future?

Continue the phrase: "It would be better if during the training ..."

Every person throughout his life is faced with stressful situations from time to time. They arise due to lack of time, conflicts at work and problems in personal life. Personality resistance to stress is a quality that consists of psychophysiological components. He must be brought up in order to avoid problems not only with environment but also maintain their own health. Everyone knows that stress negatively affects nervous system... Because of it, various diseases can arise, which then have to be treated. To avoid such situations, you need to attend special trainings that will help develop a person's stress resistance.

Resilience resources

If you get tired at work, throw out all your negative emotions on your family and friends, then you have low stress resistance. It is much easier to fix this problem in the early stages than later. Resilience resources are also very important. They are external and internal. External resources consist of material and social support. This is the support of close people and stable financial income... Internal resources are regulated by the person himself. They include informational activity, rational thinking, knowledge, skills, volitional qualities, hope, courage, lifestyle and health.

Role of trainings

Now there are many different psycho-trainings that will help develop stress resistance. When attending the training, be sure to pay attention to its program. Ask your trainer what problem will be discussed and how much time you will have to spend in class. Perhaps the training will last 10 hours, but don't be upset. Thanks to psychophysiological exercises, you will forget that you have ever had stress.

The training program consists not only of theory, but also of practice. You will be provided with special stress-resistance exercises. On them you can completely relax and lift your mood. Trainers will create a wonderful cozy atmosphere for people who want to get rid of stress.

Fresh air is a very important source of stress management. A person should spend more time on the street, especially where fewer people.

Experts also believe that conducting trainings in offices has a negative impact on the result due to the work environment. Thanks to training, you will only develop high stress resistance. They help maintain the ability to socially adapt and self-actualize. Also, thanks to trainings, a person will be able to preserve his ability to work and health, think positively and achieve high goals in life.

Perhaps you will be interested.

Marina Kobzar
Training for teachers "We cultivate stress resistance in ourselves"

Dear Colleagues!

It's no secret that our profession requires certain strength, energy, dedication. It seems from the outside - everything simply: played, painted, consulted, diagnosed. But we know how much patience, effort, knowledge, even ingenuity and intuition are needed. But this is only one side of our life. We have to be like that - this is our profession.

But also each of us has our own families, relatives, friends and many different things happen around every day. Sometimes health fails. And sometimes the prevailing life circumstances test us for strength. Fuss, noise, all sorts of irritants wear out our nerves, deprive us of normal sleep, which again leads to stress... And it is very difficult in such situations to maintain composure and not transfer it to your work. " And therefore, one of the most important personal qualities the teacher must be stress-resistant.

Generally, stress- relict reaction of the body to danger. Ancient man had to act with lightning speed to survive. Today stress for us it is not associated with danger, but primarily with an excess of stimuli. But any stress, whatever it is, causes exactly the same reaction organism: breathing quickens, the liver intensively produces glucose - an important source of energy, the adrenal glands produce adrenaline and other hormones to prepare the body for a fight or flight - literally. And when such reactions of the body persist for a long time, and relaxation does not occur, stress for us it becomes irreversibly negative, it destroys us, in this case it harms us.

Target: map out the way out of stressful situation and avoiding it.

Tasks: - define your attitude to stress, To stressful situation, to the conflict;

Understand myself, namely, how I get out of the prevailing stressful situations? What helps me to return to a normal adequate state?

Bring your condition closer to psychological comfort.

1. What do you expect from it training? Participants write these answers on pieces of paper.

2. Adoption of two golden rules.

1) If you don’t want it, don’t tell.

2) When another speaks - don't interrupt

Test "DO YOU HAVE STRONG NERVES?"

will show if you are a calm person or are in a state of constant stress(v this moment) .

(Please answer the following questions: "Yes" or "No")

1. You feel a surge of energy only when stress?

2. Do you consider your work important and significant?

3. Do you have good friends with whom you can talk?

4. You can truly "Disconnect" At the end of the week?

5. Do you exercise regularly (at least once a week) sports?

6. Do you fall asleep well and sleep well all night long?

7. Do you find rapport with colleagues at work?

8. Do you have normal body weight and blood pressure?

9. Do you find it difficult to piss off?

10. You have things you are looking forward to (weekends, hobbies,

11. You pay myself every day at least half an hour?

12. Do you live in a quiet area?

13. Do you have time to really enjoy your meal while eating?

14. Do you go out every day for at least half an hour for fresh air?

15. Do you eat a lot of whole grains?

16. Are you a creative person?

17. Do you meditate and relax regularly?

18. Do you laugh often and willingly?

19. Can you say firmly when needed? "No"?

20. Do you sometimes manage to get other people to agree with you?

(Count the number "NO" and write down this number).

TEST KEY:

If YOU answered “NO” to 9 questions or less, then you are quite calm in your daily life. Even if you are sometimes nervous, you nevertheless manage to relieve stress that could harm your health. Everything is fine. Congratulations!

And if you answered "NO" to 10 or more, then you are experiencing a lot of stress at the moment. You dream of peace, but you cannot relax. You may be suffering from insomnia. This means that the time has come to revise your position in life and actively fight stress.

1 Greeting.

2. Exercise "Animals" (3 min.)

Goals: experience internal movement and experimentation with external movement; stimulating identification with your body; the establishment by the group members of the connection of feelings with movements.

Materials (edit): Meditative music.

Choose any mammal, reptile, or bird. Within 2 minutes you must be this animal, "Taking over" its shape, movements and sounds. Most likely, more than one participant will choose the same animal. Don't announce your choice. Crawl, jump, jump and Fly depicting this animal. Interact spontaneously with others. Be creative and try to express aspects of your personality that may not be easy to express in your daily life. Make noise, be aware of the feelings that arise in you, be it fear, anger or love ...

3. Exercise "Display" (5 minutes.)

Goals: Promoting body awareness, creative movement and interpersonal empathy; development of self-acceptance and mutual acceptance.

Materials (edit): slow, calm music.

Procedure: All members of the group are divided into pairs. In each pair, one participant becomes the leader and the other the follower. Stand face to face and look each other in the eye. If you are a leader, start doing some slow, graceful movements with your arms, legs, head, and torso. Be aware of your body and feelings as you move. Throughout the exercise, look your partner in the eyes and try to be aware of him. As a follower, mirror your partner's movements - as if you are his mirror image. For example, if your partner is extending his right arm, extend his left. Let your partner guide you where and how you go. Try not to think about anything. Let you "Leads" your body. Switch roles after about two minutes.

Issues for discussion:

1. Questions for discussion:

2. Was the first exercise easy for you?

3. In what role was it more convenient for you and why?

4. In life, do you reciprocate when you are greeted in an unusual way for you?

5. How do you feel about this?

6. Why was this animal chosen?

7. How did the participants feel when introducing themselves as animals?

What movements of your partner did you pay attention to?

how did you feel when you mirrored your partner's movements / he mirrored yours?

The exercise "Lemon" (play music)

Target: managing the state of muscle tension and relaxation.

Sit comfortably: Put your hands freely on your knees (palms up, shoulders and head down, eyes closed. Mentally imagine myself that you have a lemon in your right hand. Squeeze it slowly until you feel that "Squeezed out" all the juice. Relax. Remember your feelings. Now imagine myself that the lemon is in the left hand. Repeat the exercise. Relax again and remember how you feel. Then do the exercise with both hands at the same time. Relax. Enjoy a state of peace.

The exercise: "Breathe Deeper, You Are Excited"

When you experience emotional discomfort, just check how you breathe. Inhalation consists of three phases: inhale - pause - exhale. With increased excitability, anxiety, nervousness or irritability, you need to increase the time for all 3 phases. Start with 5 seconds. You don't need to breathe in such a rhythm for a long time. Track the result and be guided by it. You can increase the duration of each phase. In order to raise the general tone, to gather strength, the alternation of phases should be the next inhalation-exhalation-pause.

The exercise.

We all know that "The word heals, the word cripples"... In ancient China, a special science was developed about healing sounds that resonate with our internal organs and have a beneficial effect on them. "Ugh" (inhaling)- helps to quickly dump negative energy. "And-and-and-and" (holding your breath)- general cleansing of the body. "Po-oh-oh-hs-oh-oh" (on exhalation)- invigorates the body after sleep. Repeat each sound no more than 3-4 times.

Did I learn something new today, I will use whether I have at least one of the tricks?

Psychological exercises help the participants of the training to know themselves better, to see their strengths and weaknesses, to outline the ways of their nearest development. Another important task of psychological exercises is to learn to better understand other people, it is easier to negotiate with them.

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

Psychological exercises most often used in trainings personal growth... But not only. Trainers also often include psychological exercises in the training program of communication, confidence, stress resistance, goal-setting.

The experts of 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, stimulates them to work on themselves. Improves the mood of the 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 making a gift to your neighbor on the left (clockwise). The gift must be made (handed) silently (non-verbally), but so that your neighbor understands what you are giving him. The one who receives the gift should try to understand what is being given to him. Until everyone has received their gifts, there is no need to say anything. We do everything in silence.

When everyone has received gifts (the circle will close), the trainer addresses the group member who was the last to receive the gift and asks him what gift he received. After he answers, the trainer turns to the participant who presented the gift and asks what kind of gift he made. If there are discrepancies in the answers, you need to find out what exactly the misunderstanding is connected with. If a group member cannot say what was presented to him, you can ask the group about it.

Results of the exercise:

When discussing the exercise, participants can formulate terms that facilitate understanding during communication. Most often, these conditions include the allocation of an essential, unambiguously understood sign of a "gift", the use of adequate means of non-verbal depiction of an essential feature, and the concentration of attention on a partner.

Psychological exercise "My flaws"

Target: The exercise increases the self-esteem of the participants, 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 imaginary flaws. Label them like this: properties that can be improved. The word "weakness" carries with it a connotation of hopelessness and permanence. Replacing it with another one that allows for the possibility of improvement, you begin to look at life differently.

Within 5 minutes, write a detailed list of reasons why you cannot love yourself. If you run out of time, you can write longer, but never less. After you write, cross out everything that relates to general rules, principles: "To love yourself is not modest", "A person should love others, not himself." Let only that which is personally connected with you remain on the list of shortcomings.

Now you have a list of your shortcomings, a list of what spoils your life. Think, and if these shortcomings belonged not to you, but to some other person whom you love very much, which of them would be forgiven him or, perhaps, even considered advantages? Cross out these traits, they could not prevent you from falling in love with another person and, therefore, cannot prevent you from falling in love with yourself.

Point out 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 from them cross out those that you can overcome.

With those that remained, proceed as follows: let us tell ourselves that we have them, we must learn to live with them and think about how to cope with them.

We will not give up a 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 in myself"

Target: The exercise helps to form new qualities in oneself, accelerates the personal growth of the participants.

Time: 25-35 minutes

Band size: Any

To start the exercise, take a piece of paper and a pen and divide the sheet into two columns.

Personality traits that I want to get rid of

Personality traits that I want to acquire

Now, putting the prepared table in front of you, try to relax and think about yourself. You can turn off the lights, but leave enough light for you to write. Then look at the first column, start " brainstorm”And quickly and without hesitation write down all the traits that you want to get rid of. Write down everything that comes to your mind, and do not try to speculate whether it is 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).

Perfectly!

Just keep going with this process and write down whatever comes to your mind, without trying to criticize or judge it. Also, do not try to speculate now whether it is realistic for you to acquire this quality. Continue writing again until you list at least five lines or until the process starts to slow down. When you feel finished, you are ready to prioritize the traits you want to get rid of or acquire.

Eliminate repetitions first. For example, if you wrote, "become less negative and critical," the opposite would be "become more positive and supportive." After you have written down this opposite trait, cross out the character trait that you want to get rid of. To prioritize, take a look at each trait in the list in turn and determine how important it is to you by assigning letters:

A (very important)
B (important)
C (desirable, but not so important)

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

Now that you have set your priorities, you’ll be working 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 individual traits, move on to the next traits on your list in order of priority (work in order on all A traits, then B traits, and finally C traits). If you feel like you've changed a lot, make up for yourself new list priorities.

Psychological exercise "No grades"

Target: Exercise trains the ability to communicate without judgment, 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 evaluations. Statements should be descriptive.

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

What were the difficulties?
What helped to avoid evaluative statements?
What new qualities have you discovered in yourself?

Psychological Exercise "Tangled Chains"

Target: Exercise teaches you to communicate effectively with each other, helps to unite the team.

Time: 15-30 minutes

Band size: 12-20 participants

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

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

Participants open their eyes.

Now their task is to unravel without unclenching their hands.

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

Summing up the exercise:

Are you satisfied with your result?
What helped, what hindered in the process?
Whom do you want to single out and thank for your result?

Psychological exercise "At risk"

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

Time: 5 minutes

Band size: Any

Now we are going to run 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 this is the end of the exercise.

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 your life goals.

Time: 25-35 minutes

Band size: Any

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

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

Step 3. We will now set goals for the next six months - two minutes to compile the list and two minutes to update it.

Step 4. Take two minutes to audit your goals. How specific are they, how consistent are they, how realistic are your goals in terms of time and resources. Perhaps you should enter new target- the acquisition of a new resource.

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

Summing up the exercise:

How do you feel after exercise?
What interesting conclusions have you made for yourself?
What was unexpected for you?
What was the hardest part? 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 in your trainings, since they are available to many trainers.

When you need:

exclusive and best exercises known only to a small circle of professional trainers
exercises with detailed coaching methodology for their implementation revealing the entire "underwater part" of coaching, all coaching "tricks" and secrets,

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

This portal has grown on the basis of the largest psychological center "Synton". For more than 30 years of work, the "Synton" center has probably collected largest base best games and exercises for psychological training.

the site is a team of professional trainers who:

select only the best, brightest and most effective exercises on a variety of coaching topics
describe professionally and in detail hidden methodology for their implementation!

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

Exercise "Traffic light" is unique, as it is the author's development of professor of psychology N. I. Kozlov.

An incredibly effective exercise that can make a "revolution" in the minds of the training participants in an hour. A real gem.

Many people do not know how to appreciate what is already in their life: material, spiritual benefits, relationships with loved ones. If, in an unexpected way, a person loses what he previously had, then he falls into a state of emotional negativity. And the stronger the degree of negative event, the harder for a person maintain a positive attitude towards people in particular and towards life in general. With the help of this tool, the trainer helps the participants, without going through the situation of loss in life, to make an inventory of their values, while simultaneously reducing their emotional involvement in an unpleasant situation.

What do you think will happen if you invite the participants in the training to learn a technique that allows them to completely understand and feel their interlocutor, right down to his self-awareness and train of thought? Most likely, they will think that you are either playing them, or you will teach some complex technique that needs to be learned for years and have a natural predisposition.

And if you tell them that this is not a joke, and that in 30 minutes you will really teach them uncomplicated and available technology understanding your communication partner, a technique that anyone can learn? Of course, they will gladly jump at the opportunity.

Exercise "Feeling" allows you to give the opportunity to practice in this very technique and already at the first stages to get amazing results.

Highly effective and "deep" exercise that can cause real changes in the self-esteem of the training participants.

The exercise "Judgment" really looks like a court session, therefore, it will most likely become the brightest and most important event of the training for all participants, who get the opportunity to publicly hear feedback from their colleagues in the group. Despite the fact that the 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 on the way out, the training participants will receive the opportunity to see the adequacy of your own self-esteem, test their ability to calmly listen to or voice criticism, get a more objective idea of how their actions and manifestations are evaluated by others.

Exercise is a must on everyone confidence training(what confidence can there be without adequate and stable self-esteem?). Perfectly fits into personal growth training, will be a good addition to stress resistance training.

Game exercise, expanding the ideas of the training participants about themselves that builds confidence and opens up new perspectives. Unleashes the creative potential of the training participants, sets up and motivates the group to further work... Can be like warming up and the main thematic exercise.

Exercise "I am excellent!" great for personal growth trainings and motivational trainings... Will good option for teenage and youth groups. It can be successfully combined with the tasks of team-building trainings, and made very indicative of confidence training... In addition, the exercise is indispensable for trainings on starting a business and job placement trainings.

A very good and effective exercise of purposefulness, which provides the training participants with the opportunity to work through their doubts and possible obstacles on the way to their goal. Increases the energy and motivation of the group for further education.

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

The trainer has the opportunity to visually demonstrate to the participants how minor obstacles that arise can interfere with the achievement of goals, and how easy it is to overcome them, simply by having the proper purposefulness.

We recommend unique training manuals of the best exercises for trainings:

Convince the other!

Deep exercise for sales trainings or presentations. Being persuasive is one of the most important skills required for successful sales.First of all, the seller himself must be sure that he is selling an excellent product and be able to deliver this confidence to the buyer so that he believes him and wants to buy his goods.Exercise helpspractice persuasion skillsand helps the training participants to form a positive attitude towards sales (presentations, negotiations), to find new reasons and resources to love their work and their products.

Unique exercise guide developed by professional trainers specially for the Trenerskaya.ru portal. and contains detailed technology for its implementation, as well as recommendations andexpert tips. You will not find this anywhere else!

The volume of the training manual for the exercise: 8 pages.
Bonuses! The manual contains several different variations of the exercise and a suitable musical accompaniment!
Unique exercise "Wheel of life"
Strong and deep exercise, during which the participants of the training can clearly see how satisfied they are with various areas of their lives, choose their priority goals and put specific tasks for a certain period of time.

It is not always easy for a person to decide which direction to move. The Wheel of Life is one of the best technologies, helping to consciously organize your life, determine your life goals and development priorities for the near, middle and long-term prospects.

Exercise is ideal for goal-setting trainings, trainings on life-management... Due to its metaphorical and clear-cut nature, it will become a real decoration of such a training, one of its most memorable moments.

The volume of the training manual for the exercise: 15 pages.
Success line
Success Ruler exercise - effective method help the training participants in an adequate assessment of their own success, identifying criteria for success, determining their status in society and readiness for change.

What's more important? How is a person evaluated by others or that how he evaluates himself? This exercise helps in a learning game situation to give the training participants the opportunity to answer these questions, independently determining the criteria for success, assess their achievements and find a balance between the importance of other people's opinions about themselves and their own opinions.

The exercise is ideal for success trainings, leadership, personal growth, goal setting trainings and motivational trainings.

2012 Lyudmila Fedorova,
Institute of psychological counseling "New Age"

Purpose: to acquaint the participants of the training with relaxation methods and provide an opportunity to practice the described techniques in their life and get really effective results.

Training plan.

1. Welcome ritual.

2. Clarifying the participants' expectations from the training.

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

4. Warm up.

5. Exercises and procedures to master the basic content of the lesson.

6. Conclusion.

7. Feedback - sharing.

8. Farewell ritual.

1. Getting to know the group.

2. Clarifying the expectations of the group members.

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

Everything more people complain about stress today. Our profession makes ever higher demands on each of us, we must achieve impeccable results in the face of constant time pressure and growing competition. The time during which we could rest and calm down or take up our hobbies, either inexorably decreases, or disappears altogether. Result: We feel squeezed out, irritable and unbalanced, and in the worst cases, physical ailment begins.

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

The relaxation techniques that we will learn are easily applicable 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 react to the endless demands of the world around you. Don't let the workday swallow you without a trace!

4. Warm-up, allowing you to focus 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 warm up with you. Imagine. Imagine what you have in index finger the right hand is a ball of imaginary mercury. Mentally roll it, slowly, over the joints of the finger, across the palm to the bend of the hand, then further, to the elbow and into the shoulder ... to prevent the mercury from spilling out. Roll the mercury over your body ... Return the mercury to your hand ... On the last extension of your finger, "pour" the mercury onto the floor.

5. What relaxation techniques can 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; is the best prerequisite for concentrated and efficient work.

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

Exercise: Relax the neck.

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

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

In addition, this exercise can be used with success to combat stress. By gently stretching your muscles with each movement, you breathe deeply and with awareness. Thus, you train your lungs and accustom yourself to a more conscious attitude to breathing in general. Deep, slow breathing relieves tension, which helps to relax the body and mind.

Whenever possible, do this and the following exercises with your eyes closed, this will greatly help you to concentrate on yourself.

Relieving stress through meditation

One day a student asked his Zen teacher how to meditate properly. The teacher pondered for a long time, and then asked:

When you completed one thought and had not yet started thinking about the next, there was a small gap between them?

Yes, - answered the student.

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

Just to be

This little parable talks about the essence of meditation: just being with what is happening at that 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 flickering thoughts - from a distance, without evaluation.

Meditative Breathing: Basic Exercise

The technique of pure observation of the breath does not require a lot of skill, the state of relaxation comes within a couple of minutes. Sit back, close your eyes and just watch your breathing. Do not do anything else, do not in any way desire to influence your breathing. Just concentrate on the natural rhythm of your breathing.

it the simplest version that all other options are based on. Common to all these options is that you can apply them at any time and regardless of where you are at that moment. You can concentrate on your breathing while waiting for the bus, during a short break at work, in line at a gas station or in the supermarket, in the dentist's chair, or in the waiting room where you have to wait for a call to your boss. In such situations, a small and imperceptible breathing meditation seems to "turn off" you for a short while from the everyday cycle of events and give you a little relaxation and wholesome detachment.

After a while, your breathing will become slower, the pauses between inhalation and exhalation will become deeper, and calmness will spread throughout your body. This effect, of course, will be the more noticeable, the less you will be disturbed in your privacy. Enjoy this gentle alternation of breaths and breaths, while thinking about, for example, the waves of the sea or the slow motion of a swing, let this rhythm carry you away.

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

Try the following exercise to achieve this effect.

Meditation in motion

However, many people quickly achieve inner peace through dynamic meditation. In this case, consciously carried out movements increase the feeling of one's own body and relieve obvious tension. Maybe it will be easier for you to come to inner calmness and liberation just by moving, and not trying to sit down and calm down immediately.

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 hands, feet, 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 whichever technique you feel most comfortable with: alternating breathing through different nostrils, counting in and out, or tracking the inhaled air in the body. Experiment a bit and just figure out which one is best for you.

Many people on the move find it easier to switch from outside world to internal. Exercise on "shaking" 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 "autogenous training" implies that some external stimulus triggers an internal process, which then proceeds by itself. This method originated in the 1930s. on the basis of 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 the first two in more detail. Students very quickly come to a feeling of calmness, heaviness and warmth. A feeling of heaviness arises from the relaxation of muscles, a feeling of warmth due to the expansion of blood vessels and increased blood flow. The whole body relaxes the way it does during sleep, but only here this effect arises solely due to the appropriate concentration.

Self-training serves not only for general relaxation of the body, it increases our mental abilities and the ability to concentrate. Like some other methods, it is considered important tool preventive medicine. Basic exercises alone (relaxation of muscles 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);

■ dilated blood vessels (feeling warm);

■ calm breathing;

■ even heartbeat;

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

■ feeling cool in the head (cold forehead).

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

Exercise: Move with Concentration

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

You will see that it is quite simple. For an experiment, you can change the direction of vibrations after a while, 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 inner focus and conscious concentration may well provoke some kind of noticeable reaction and even movement. This is the essence of auto-training: by concentrating on the fact that your muscles are more and more relaxed, you really relax them. You will feel the result, feeling heaviness and relaxation.

Exercise "Shelter"

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

Time: 40 minutes

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

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

It can be anything: your own room, a hut in the mountains, a hut in the forest, a 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, the time can change ... and a few moments now can stretch out and become several hours and more ... time sufficient to calm down, rest ... gain strength ... And for some time I will not contact you, and it will not bother you at all ... I do not limit you in time ... Just when you feel calm and rested, you can leave your shelter and come back here ... And you know that for this it is enough to take a deep breath and open your eyes. "

Questions for feedback

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. There is no way you can stop thinking, for example, about a fight with a colleague, about a pile of papers on your desk, a conversation with your boss, or about an important conference that you have to have next week.

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

Exercise: Teddy Bear Frame

Close your eyes and take three deep breaths in and out. Then imagine a heavy baroque picture frame, gilded or silver painted, with beautiful ornamentation. 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 off the corners. Change everything that seems too heavy and pompous to you. Finally, cover your imaginary frame with a continuous pattern of multi-colored candy - teddy bears.

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

The following exercise with balloons has the same effect.

The exercise: Colorful balloons

let your worries fly away

Close your eyes and take three deep breaths in and out. Think briefly about what is causing you the most stress at the moment, and choose a key word 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 blackboard - in dark color, angular curved letters. Then, in your imagination, start changing the elements of this lettering. Let the letters take on a softer shape and pastel colors, become rounded and pleasing. Let the whole board be painted in bright, cheerful colors, and the word written on it gradually loses its connection with its unpleasant content. Finally, hang a lot of colorful balloons from the board and let it fly away.

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

Such exercises help to cope with small everyday griefs, which individually can be tolerated, but in total often turn into a strong stressor. If external requirements follow one after another, any trifle can become the “last straw”. It is in such situations that you can resort to similar techniques, returning yourself to a carefree and calm state.

Questions for feedback : How did you feel doing the exercise? What did this exercise give you?

Before bed: take all your worries off

Before going to bed, emotional distress and stress are often especially difficult. You are pretty tired, you want to, and you should sleep for a long time, but you cannot sleep. You toss and turn from side to side and get 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 life (or you did not like our idea), you can try the following exercise.

Exercise: put your problems in a drawer

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 everything that weighs on you, for example, your excitement before tomorrow's negotiations with clients, your fear of forgetting about some important meeting or not finding Required 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 back 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 put them in a safe place.

Maybe all this will seem absurd to you, but the effect will amaze you. Our subconscious mind works and "thinks" very figuratively. Together with the idea that something can be taken off and put in the 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 due to your concentration. After all, you cannot consciously "fall asleep", but simply surrender to sleep. You can reproduce this phenomenon by performing the following exercise.

Exercise: Feeling Warm Through Concentration

Take care not to be disturbed for a few minutes and lie down comfortably. Focus on the following formulas, repeat them mentally.

The right hand is filled with a pleasant weight (repeat three to four times).

The left hand is filled with a pleasant weight (repeat three to four times).

I am calm. I am completely calm.

Both hands are filled with a pleasant weight (repeat three to four times). I am calm. I am completely calm.

Both legs are filled with a pleasant weight (repeat three to four times).

I am calm. I am completely calm.

My whole body is filled with a pleasant weight (repeat three to four times).

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

Perhaps the first time you will not feel intense warmth in your arms and legs, but with regular exercise, this effect will quickly manifest itself.

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

Exercise "Canvas of desires"

You need to relax and begin to imagine how your fulfilled desire will look like, what will surround you, in what state you will be, what you will feel and hear at the same time. The more detailed you present, the more effective the program will be. It is best if you do not confine yourself to a "frozen" picture, but watch a 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 walk up to him and ... overstep 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 within the image of yourself, not next to it.

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

Imagine the very process of achieving the goal in the same way. Suppose you know that you have to overcome some obstacle, or learn something new, or have a difficult conversation. Live this situation in your imagination, and live SUCCESSFULLY! You can repeat some fragments or whole "sketches" several times. You can literally rehearse in your mind any action that, for example, is difficult for you to decide, but you think is necessary. Play in your imagination a variety of options for a successful state and behavior (since you understand success), more and more detailing what you see, hear, 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 be fixed in us."

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

This programming method can be used not only for large purposes, but also for smaller tasks. After a while, changes will begin to occur in your life and in yourself. It will seem to you 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 relaxation techniques when exercise becomes an integral part of the daily routine. Of course, this situation is ideal, but it's worth striving for!

And at the end of the lesson

You now have an idea of what opportunities and methods exist to effectively and creatively deal with stress. Naturally, the most important thing is to actually do these exercises, or at least some of them. Of course, the external load, the external demands placed on you by the world, will not decrease from this. But, perhaps, over time, when you realize that you are not unarmed and not helpless, they will seem more tolerant to you. There are recipes for each of us on how to deal with everyday stress. Perhaps, over time, you will be able to create your own little repertoire of methods that can help you maintain an inner detachment from the situation of stress and better cope with it. Probably, more and more often you will see in such situations a challenge that is necessary for your further development and nudges you to new creative thoughts about solving the problem.