Psychological pressure (PP) - the special mental condition arising in heavy, unusual conditions for mentality, demanding reorganisation of all adaptable system of an organism. Distinguish four degrees of condition PP.
1. The first degree is characterised by attention improvement, mobilisation. Physical possibilities of an organism, working capacity raise both mental, and. Stability of an organism to action of adverse factors raises.
At the initial stage of work on the important and interesting purpose you PP will be, possibly, within the limits of the first degree. Process of work on a problem completely absorbs you. Working hours fly quickly and imperceptibly. It is filled by set of important issues which give to you pleasure. You seldom feel hunger and have a bite, usually, "on the move". You try to spend on work of more time, do not hasten home.
Use this period of increase of working capacity, trying to make it is a lot of affairs. Also do not forget to have a rest, well get enough sleep and eat.
2. The second degree of pressure is characteristic for situations when level of mobilisation of the reserves, typical for the first degree, is insufficient. Physiological shifts and mentality changes here are already more expressed. Physiological processes are reconstructed so that to provide to an organism possibility to solve more a challenge. Organism power resources will be mobilised practically completely.
Work all as gives to you pleasure, but you began to notice, that from time to time the head is ill you, the periods of decrease in appetite alternate with the periods of sharp hunger. Relatives notice, that at you a little tired kind, and you understand, that you need to have a rest and be restored a little.
Pay attention to the state of health. Try to do more often breaks in work. In the conditions of office are two hours of productive work, then a break lasting half an hour. Perfectly, if you can spend these minutes on fresh air. Remember that the best rest is a change of kinds of activity. Do not abuse tea, coffee, cigarettes. Use healthy easy food. Take vitamins. Air a premise is more often.
3. Third degree PP arises, when the situation is insuperable. Sharply decrease intellectual and organism power resources, immunity falls.
Process of work on the project is tightened. You notice, that it is difficult to you to concentrate, concentrate attention, something to remember. Personal lines which stir to productive dialogue are shown and which you earlier successfully hid (shyness, indecision), become aggravated chronic diseases.
It is necessary to give a respite to nervous system, to refuse for a while the problem decision. If it is possible, take one-two day off and spend them with the maximum pleasure for itself. Disconnect a mobile phone. Go on fishing, on hunting or to a country house, descend in park. If anything to do it would not be desirable, simply sleep off and is more often air a premise. For a while forget about work, anything such irreparable for your absence there does not happen.
If to take the day off it is impossible, work these days with the least pressure. Colleagues with whom you carry out a common cause, warn about the condition that they for a while tried to do without you. Remember that productive work in such condition at you it will not turn out, that is why do not direct the energies to important issues. Be engaged in that does not demand intense efforts (probably, it will be simple paper work). In time leave for a dinner and finish the working day. Drink more liquids (juice, mineral негазированная).
4. At last, if the urgency of the problem demanding the decision, does not decrease, and possibilities of its decision do not arise, there comes the fourth degree of mental pressure. Its result - a neurosis which demands treatment within the limits of specialised clinic.
Level and degree of psychological pressure is separated depending on various conditions, in particular, from resources which the organism has. At physically and psychologically trained people even in extreme situations the higher degrees of mental pressure arise seldom.
Characterising development of mental pressure in the workers occupied with preparation of any project, we will notice, that mental pressure arises both at the work initial stage, and at a final stage (project delivery, its presentation). But on an orientation and the maintenance they differ. Pressure in preparation is connected mainly with activity process, with necessity to maintain more and more increasing mental loading. In extreme conditions of presentation of the project to it the mental pressure defined by aspiration to achievement of result is added.
The condition of mental pressure if it is not presented by the third and fourth stages, is the factor positive, reflecting activization of all functions and the systems of an organism harmoniously joining in activity and providing its high efficiency. However high and long pressure can make negative impact both on an organism, and on a mental condition.
Long hard work results in a mental overstrain. In the conditions of the modern enterprises this mode is used in increasing frequency as at ultrahigh level of industrial achievements only it provides a considerable gain of results. To the heads focusing employees for work in conditions, causing a condition of a mental overstrain, it is necessary to remember that such mode can be effective only short time. The mental and physical exhaustion arises extremely quickly, after all the organism works on deterioration.
Regulation of stressful conditions and mental overstrain
For the control and regulation of mental conditions, including a condition of a mental overstrain, you can use following receptions:
Exercise 1. Put aside all papers and the subjects concerning work.
The first variant. Look at something, that is not connected with your task, for example, look in a window and find a tree which is pleasant to you. Attentively look at it. Try to guess its height. Pay attention to its trunk, branches. Count large branches. Find bends which to you are especially nice. Pay attention to colour of a bark, foliage. Find as much as possible shades. Notice, in what party the wind as strongly it swings branches blows. Look, what birds sit on tree branches. Try to define their name. Observe of a tree so long as you want (it it is recommended not less than 5 minutes). Pay attention to that, on what never turned earlier. Try to remember it. Fill itself with calmness and force; remember these sensations. Difficult minutes you can present this tree, again see it before the mind and thus remove stressful stress.
The second variant. Close eyes and plunge in acoustical sensations. If it is possible, include pleasant, quiet music. If such possibility is not present, try to listen attentively that occurs round you. Listen attentively to the general rumble of sounds and try to allocate from it some streams: it trees rustle, cars go, sing birds, children laugh, adults etc. talk Or: I hear, how the printer works, the coffee maker rustles, in a washstand have included water, someone goes on heels, and someone silently whispers... Some minutes listen to others, and then pay attention to itself. Stir shoulders, listen, as the clothes rustle and your armchair creaks. Address to breath. Breathe exactly, deeply and easy. Fill the lungs with fresh air. Be filled with force and energy.
The third variant. Take in hands any small subject, close eyes and plunge in tactile (connected with touches) sensations. Weigh a subject at first in left, then in the right hand. Try to define its weight. Will feel material density of which the subject is made, its temperature. Take a subject on an open palm, take for a drive on a palm other hand, take its several fingers. An index finger lead round a subject on a surface. Will feel all roughnesses, cambers and hollows. Feel, as the pattern on a subject surface varies. If it is possible, try to guess law. Spend in a subject a nail. Touch its little finger. Whether sensations have changed? Repeat manipulations with other hand. Put a subject to the cheek, then to a forehead. Feel it there. Try to change something in a subject (remove a cap at the handle, some times slightly compress a stapler, bend a ruler etc.) . Again take a subject on an open palm. Open eyes and look at it. You have learnt about this subject a lot of new, isn't that so?
2. The self-order method consists in conscious prompting of to performance of very difficult and difficult actions, in creation of inwardness of confidence that these actions will be executed. The self-order formula has verbal expression. You say (sometimes repeatedly) a phrase in which express your ability to overcome this or that psychological difficulty. Usually it becomes about itself or in a low voice, sometimes aloud. For example, so: «I can make... I overcome».
It is important to repeat a similar phrase mentally, instead of mechanically, distinctly representing its maintenance. The concrete self-order is said on its own behalf («I can...», instead of «it can be made...») as it is direct during the stressful moments, and during other time.
Learn to repeat the formula of the self-order with feeling of a self-trust. If the important event is necessary to you, start to work with the formula some days prior to it, instead of it is direct in day of this event.
3. The method of regulation of breath consists in repetition of combinations of a deep breath with the subsequent long exhalation. Correctly put belly breath involves in the respiratory certificate all lungs, increasing the capacity usually involved in breath; improves saturation of blood by oxygen. The moving diaphragm masses bodies of a belly cavity, first of all, a liver, recovering its blood supply. The quiet ordered breath promotes emotional alignment.
Your respiratory activity is influenced by set of factors, for example, gas structure of blood and a mental condition. Breath - the excellent indicator of changes of an emotional condition of the person. Recollect, how your breath when you are uneasy as falteringly you breathe when of something be afraid becomes frequent. Minutes of rest you breathe exactly and deeply.
Exercise 1. Check up, how depth and frequency of breath influence your condition.
1. Breathe quickly and often, as the runner after jog. Try to breathe superficially, a breast. For one second make both a breath, and an exhalation. Duration - 20-30 seconds. Now compare your state of health before exercise and after it. You will feel certain nervous excitation.
2. Straighten shoulders and breathe slowly and deeply. Into the account «time, two, three, four» - a breath, on «time, two, three, four, five» - an exhalation. The exhalation - is longer. Cycle a loop a breath-exhalation about five times and again pay attention to the state of health. You feel much more calmness and a relaxation, isn't that so?
3. And now recollect, how you breathe at muscular effort, for example, at weight lifting: you type air in lungs, hold the breath and then move a heavy case or a chair, isn't that so? As a whole, the breath phase is strengthening, a phase an exhalation - calming. Accordingly, allocate calming ("evening") and strengthening ("morning") breath.
The effect amplifies, if you breathe correctly. Irrespective of breath type (morning or evening), it should remain belly, instead of chest.
4. The method of a concentration of attention allows to bring up ability in important points to remain alone with itself and a subject of the activity - a concrete question or a problem.
At a brain simultaneously there can not be two large objects of attention. One of them invariably draws to itself all nervous activity. In this connection the answer to a question on how to concentrate attention to the necessary object, it is simple enough - be able to supersede unnecessary, replacing its necessary, and do so that necessary became for you interesting.
Exercise 1. Offered exercise is aimed at learning to see as much as possible variants, to notice unusual in usual, to develop creative abilities and, by itself, to develop attention to a subject which becomes to you interesting. In writing answer a question: «What for it is necessary to learn poems?» Write down all variants of the answer which come to to you mind, let even absolutely unusual and fantastic. So:
1. To develop the memory, figurative thinking, attention.
2. That without problems to find the citation to this or that event or the phenomenon.
3. To make impression on surrounding with the mind and erudition.
4. To train oratorical abilities, reciting poems aloud.
5. That was than to occupy a free time.
6. That, remembering poems to distract from all the rest (etc.).
Continue exercise, having chosen any other question, for example:
* What for it is necessary to do cleaning?
* What for it is necessary to supervise project performance?
* What pluses of negative emotions?
You will notice, that, first, write much more answers, than assumed, having begun exercise. Secondly, will start to liberate the cogitative activity. And, thirdly, pay attention what even uninteresting, boring affairs can appear necessary and useful.
Exercise 2. Look at a simple subject, for example, an ordinary chessboard without figures on it. Easier to stare at it to you will bore later one-two minutes. But look differently: note black squares on a white background, then - white on black. Mentally narrow a board till the sizes of a sheet of paper, then let it becomes the area in square metre (length - one metre, width - one metre).
All secret in managing to prompt itself the new, unexpected point of view. Thus you can train concentration attention to any simple enough subject: a glass glass, a chair in minimalist style, a flowerpot. Examine a subject again and again, aspiring to find in it it is as much as possible details and not taking away a sight (to blink it is possible).
Duration of exercise - 3-5 minutes. Do exercise until learn to keep rather easily attention to a subject.
Concentration of attention on more difficult subjects or actions is a business of constant trainings and carrying over of available skills on other situations. You pleasantly are surprised, when after a while can check without effort the report dazzling with numbers of figures, or will notice changes in a mimicry of workers which you have caused on meeting.
5. The method of a muscular relaxation promotes removal not only mental, but also physical pressure. Its purpose - to cause heavy feeling and warmth in certain groups of muscles or finitenesses (feet, hands). Warmth and weight characterise slackness and calmness.
Exercise 1. Be arranged more conveniently, for example, in a bed before a dream, take care, that to you nobody stirred, close eyes and start to master the exercise, which purpose - to cause heavy feeling in feet and hands.
Adjust quiet, moderate, "evening" breath without the account. Present, that your right hand becomes heavy. Mentally speak to itself (dots mean pauses): «My right hand gradually grows heavy... It pleasantly presses on a blanket... Each finger Grows heavy... There is heavy a palm... This pleasant heavy feeling in the right hand... The Right hand becomes absolutely heavy».
Then under the same formula present, that the left hand grows heavy. At last, both hands heavy... As for feet. The definitive formula: «Hands and feet absolutely heavy».
If to cause heavy feeling at once it is impossible, appear, that to each finger at you on hands are adhered small weights, weights lays and on a palm more. Or lower a hand from a bed, drop it and feel, what sensations arise. It also is desirable effect of weight. Then start exercise.
If there are difficulties with a call of sensation of warmth and weight by means of self-order formulas, use exercise with visions. Carry out it slowly, carefully representing all the images long and making necessary actions.
Exercise 2. Present, that you in each hand hold on a lemon. Start to squeeze out juice of lemons, feeling strong pressure in each hand. Having squeezed out all juice, it is possible to throw out and take them new lemons, after all juice should suffice on the whole glass. Second time we press lemons even more strongly, and it is thrown them slowly. It is important to feel thus a difference between the intense and weakened hand. Taking lemons in third time, we try not to leave in them juice drops, and only after that slowly we weaken hands and it is thrown imagined lemons.
Now we weaken hands and shoulders. Present itself a fluffy lazy cat who very much likes to stretch. Hands it is extended forward, then upwards, we feel pressure in shoulders when we lift hands as it is possible above and as it is possible further it is taken away them back.
Relaxation of all body. Present itself a small turtle which has easy a rest about water under the warm sun. Full calmness and safety. But when danger comes nearer, a small turtle at once involves a head and finitenesses in an armour. As a small turtle involve a head and shoulders, and hands and feet pick up as it is possible more close to a trunk.
Sit some time in such pose. But here danger passed. And a small turtle can relax and have a rest again about water under the warm sun. Can relax and accept a convenient pose for rest.
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