Psychological self-regulation is an ability to manage emotions and experiences. Whether you are experiencing stress, the most effective psychological self-regulation techniques can help you cope.
These methods help you get rid not only of some small problems like losing a couple of dollars at 22Bet India but also fight severe challenges, like losing a fantastic job or a beloved one.
These self-regulation techniques are based on breathing, creating, holding certain mental images, attitudes, and muscle work. They allow you to calm down, recover your strength, and feel a burst of energy. The essence of self-regulation is that you yourself find and use ways that help you understand yourself, relieve tension, and solve problems.
Natural Ways of Self-regulation
The frantic rhythm of life, the cold and gray emptiness surround people on all sides. At the same time, they often don’t notice that the most insignificant phenomena of the world around them help to find inner harmony.
Natural methods of self-regulation are hidden in the ability to feel and see the warmth of the sun, the trees and flowers in the flowerbeds near high-rise buildings, to hear birds singing in parks and in the woods.
Feeling tired, you can always enjoy what is found in nature, even if man has his hand in it:
- Take a walk in nature, forgetting your phone and enjoying the beauty of the world around you. Admire the scenery.
- Sit in the park early in the morning, listen to the silence, watch the sun’s rays slowly slip through the trees.
- Observe the clouds and the birds.
- Think of a fairy tale world that seems to exist next to you and live its own life.
- Sit outside your front door, admire the flowers your neighbor has planted, watch the kids play.
But to calm down, to hear yourself, you can not only in nature and away from home. Fill the bathtub with water, add aromatic salts, put on nice music, and try to relax completely. As if there is no oppression of ordinary life. All around you is lightness and happiness. Enjoy it.
Feeling calm, feeling as if you’re dissolving in the world, smile, start thinking about pleasant things, dream. Let this state not be a total wakefulness, but a kind of half-slumber, a fairy-tale mystery.
If you are in the office, at a meeting, just imagine the natural world, how calm and good you feel in it.
Slow, deep breathing helps to influence emotions, calms, and promotes relaxation.
Here are some exercises:
- Take a slow breath so you can feel the air filling your lungs, expanding your diaphragm. Hold your breath. Take a smooth, slow exhale.
- In a stressful situation, combine breathing with walking or cycling. Your goal is to catch and stick to a certain rhythm. A step or movement corresponding to pedaling is an inhale, the next step is an exhale. Increase your inhalation time to two steps.
- Conscious breathing will help you calm down. Take a comfortable pose, take a shallow breath, the next time breathe in deeply, finally, the third time very deeply, the whole chest. Exhale slowly.
Muscle Work Techniques
Working day after day, you’ve probably caught yourself more than once that some muscles are constantly tense, and you feel stiff, immobile, losing flexibility.
Muscle tightness occurs in situations of discomfort, inner tension, fear. Sometimes you can recognize problems by the stiffness that suddenly covers your body. The awareness of emotions comes later.
The salvation for many is the ability to convince yourself, to set a certain mood. For example, you remain calm, ready for action, despite the fact that work and home make your life a living hell.
The key goal of self-talk is to clear the mind of fears, unnecessary thoughts, and unnecessary illusions. To give yourself a pulse of positive thinking.
So, repeat to yourself regularly that you are calm, determined. Convince yourself that it is necessary to take a step, and the world will open to you its secrets, and will help to cope with problems.
Remember the following recommendations:
- Use affirmative sentences. For example, that you feel empowered to meet the deadline.
- Speak concretely and simply, don’t use abstruse words and ornate sentences.
- Keep each sentence short.
For this technique, get a quiet room where you won’t be distracted. Make yourself comfortable and close your eyes. Gradually vague images will begin to arise in your mind. Consciousness will be sure to draw each of them to familiar outlines.
Imagine that you take the negative images and throw them to the wind or simply throw them out of your life. This gives you release, strength to solve problems, a sense of self-confidence.