Be able to control yourself

What a person does not understand, so he does not own,

Goethe

Around us everything is subject to regular fluctuations, which obediently follow our body. The diurnal, monthly( lunar), seasonal, annual rhythms due to planetary phenomena subordinate to themselves the geological, climatic, biological and other processes that mankind has encountered throughout history. Under the rhythm of modern rhythmology( the science of rhythms) understands the repetition of the same event or state through strictly defined intervals of time. The measure of rhythm is the duration of the cycle from its beginning to the next repetition, designated as a period.

By obeying the rhythm of the Earth's rotation around the Sun and the regular fluctuations of the climate that depend on it, animals and plants show a clear seasonal periodicity of their activity. The arrival of spring causes mobility of animals, their sexual behavior changes. In most living beings, spring is the breeding season. In autumn, there is a regular decline in activity, which reaches a minimum in the winter months.

American scientist L. Tommen outlined the so-called theory of three rhythms or critical days. This theory is based on the existence in the human body of three independent rhythms, close to monthly periodicity: physical( period of 23 days), emotional( 28 days) and intellectual( 33 days).It is assumed that any rhythm can be conditionally divided into two half-periods - positive and negative. At the maximum of the negative half-cycle, "critical" days for health and human activity arise. Since the date of birth is easy to determine the frequency of "good" and "bad" days during the month, the theory has become widely used for purely practical purposes. This was the basis, for example, of councils on the rational organization of labor of persons engaged in subtle and responsible operator activity, schedules for the work of air pilots and drivers of cars were constructed. As a result, in a number of cases it was possible to reduce the number of accidents and erroneous actions.

On the recommendation of psychologists and chronobiologists in some foreign enterprises, flexible work schedules, called flexsteam, are introduced into practice. This is an attempt to actually implement the principle of "work when you want."Employees come to work at a convenient time for them. In the middle of the day, four to five hours are allocated, when a person's workplace is considered mandatory. Within a month, he must work out his own clock rate, and the computer makes strict control of this possible. Thus, the employee has the opportunity, arbitrarily reducing the load in the "bad" days and hours, to strengthen the "good".This markedly affected the better for people's well-being and mood. Only in one FRG the number of persons using this schedule was 1.5 million people.

Seasonal fluctuations are typical for almost all manifestations of life activity. To date, more than 50 physiological processes with a similar periodicity have been described. Seasonal rhythm of behavior, naturally, is determined by periodic changes in the work of individual organs and systems. By the beginning of spring, the formation of many, including sex hormones, is increasing, body temperature, metabolism, respiratory rate and heart rate, etc., are increasing. All the necessary conditions for behavioral activation arise.

One of the most typical and well-known rhythms of this kind is the menstrual cycle in women. According to average data, it lasts for 29.5 days, almost coinciding with the lunar month, which is 28 days. The cycle is formed during the puberty of girls, and its destruction - after the extinction of sexual function. Therefore, long ago there is no doubt about the dependence of the menstrual cycle on the periodic production of sex hormones.

In the structure of the menstrual cycle, several phases of different duration are allocated, during which regular fluctuations in the secretion of female sex hormones for various purposes occur. They have a wide range of biological activity, which determines the cyclical fluctuations in the work of the body of women in the month-long regime.

Female sex hormones penetrate, for example, into the brain tissue and are therefore able to change behavior and psyche. For this reason, mood fluctuations, irritability, sleep disturbances are typical for the premenstrual and menstrual phases of the cycle. In the phase of egg formation, they are replaced by balance and well-being. Naturally, this is accompanied by equally regular monthly fluctuations of mental or physical performance in women, their indicators in work, sports.

Men have their own cycle, the period is very individual and varies within fairly wide limits - from 5 to 30 days, it is associated with the development of the male sex hormone - testosterone. These changes correspond to fluctuations in the emotional state, physical performance, individual vegetative indices. However, in the female body, rhythmicity is undoubtedly more pronounced.

In addition to seasonal, monthly men have a daily rhythm of androgen level, the concentration of which in the plasma is maximum in the morning hours after waking, and the minimum in the evening. Periodic fluctuations in the intensity of sexual desire are due to fluctuations in the level of hormones, biological( somatic), emotional, intellectual and other daily rhythms. However, sexual function can be independent of rhythms, but related to the actual situation, the orgasmic ability of a person in a given place and at a given time.

Men have a sexual rhythm corresponding to a 20-22-day cycle of testosterone, in duration it approaches the female, although its external manifestations are less noticeable. Sexual activity, like the general, is maximally expressed in man in spring and summer. This is evidenced, in particular, by the greatest number of extra-transplant pregnancies at this time.

Studies of Polish scientists have shown that in addition to biorhythms manifesting within 24 hours, the majority of healthy people can be found periodic sexual activity that occurs after 48 hours.

Properly organized rhythm of work and rest ensures the formation of sustainable biorhythms, which is an important condition for a long and healthy life, a pledge of productive activity.

Each of us from time to time falls into crisis situations, moreover, in our time it has become a common occurrence. Often the person's reaction to this situation is painful, and if the psychological defense methods that are formed from childhood do not work, they are constantly improved and enriched with the years, neurosis can develop.

One in such cases tend to blame others for their misfortunes without seeing their own mistakes. The latter, on the contrary, blame themselves and do not notice the real culprits. The third tightly lock themselves in and cease to trust anyone.

The more a person's methods of psychological protection, the less likely a nervous breakdown. Therefore, it is so important to have a complete idea but only about one's own merits, but also drawbacks, to be able to evaluate them as if from the outside. And find the strength and desire to strengthen the psychological defense of your body.

Psychoemotional stress, which most often occurs in various conflict situations in the workplace, in the public life of a person, in the family, because of its frequency and in connection with such widespread diseases as atherosclerosis, IHD, strokes, heart attacks, gastrointestinal ulcertract, sexual dysfunction, is becoming increasingly medico-social.

It should be noted that pathological stress, unlike physiological stress, harms the body. Emotions such as fear, grief, hatred, envy, sadness, jealousy, anger, if they take possession of a person's consciousness and last for a long time, can cause a stress-reaction of the organism with pathogenic consequences.

If stress is poorly expressed or acts only once, then harmful effects on the body, as a rule, do not occur. Stress-reaction, developing at the same time, mobilizes the reserve capabilities of the body and directs them to overcome the difficulties that have arisen as a result of the conflict situation. When resolving this conflict, the stress response has an adaptive character, thus training the organism. In particular, in this case, the body's resistance to hypoxia( reduced oxygen content) increases. In the case of such stressful situations, the trained organism easily overcomes them without prejudice to themselves, developing a kind of anti-stress "immunity".The possibility of its development is based on the well-known position of Academician PK Anokhin that emotions, like muscles, can be trained.

Only with very strong or often recurring negative emotions, when stagnant emotional arousal develops, the internal mechanisms of self-defense from stress are depleted, and then the stress-reaction from adaptive passes into a pathogenic one with all the harmful consequences for the organism. Such stress is dangerous not only during its operation, but also later.

Here are ways to mitigate, neutralize, or prevent a pathological stress response.

To prevent the development of pathological stress can be through psychological deactualization, which is to develop a philosophical attitude to the difficulties and conflicts. Life experience suggests that in most cases we misjudge the situation, exaggerate its possible negative consequences for ourselves, that is, we ourselves create stress. This is confirmed by the founder of the doctrine of stress, Hans Selye. He came to the conclusion that many illnesses come from the fact that people are too violent to react to certain events and phenomena in life, as if they are threatened with an attack, a danger. However, most often there is no such danger. That is why stress reactions should be regulated by consciousness, certain views on emerging situations.

The brilliant Shakespeare belongs to the words: "Our medicine often lies in us."They can be attributed to auto-training - one of the effective methods of psychological improvement of personality. This method is based on the regulation( self-regulation) of body functions, usually not subject to the will of man. For example, the work of the heart - the frequency of contractions can not be changed by a strong-willed effort of a person who does not own auto-training( AT).At the same time, a person who has mastered this method can slow or speed up the work of the heart. AT allows you to influence your own emotional reactions, will and other higher mental functions, increasing the opportunities for self-management, self-regulation.

The leading element of AT is muscle relaxation, in connection with which this method is also called relaxation, that is, relaxation( according to I. Schultz).Against the background of voluntary muscle relaxation, you can cause a feeling of heat or cold in the hands, feet, in the heart and other organs. This is achieved by actively concentrating on one or another organ, repeating certain verbal formulations and possibly more vividly representing the phenomenon that you want to evoke. The state that comes with AT can be characterized as a pre-stage, not deeper: the consciousness is preserved, the body, as it were, disconnects from consciousness, becomes heavy, relaxed. This is confirmed by the twitching of individual muscles observed in autogenous immersion in various parts of the body,the beginning of falling asleep naturally.

Occupation AT should be held in one of the convenient poses: sitting on a chair in the coachman's pose, reclining in a chair with a high headrest and armrests or lying on his back. The eyes should be closed, the inner gaze facing the tip of the nose. Thoughts about the external world are expelled, the person "looks" inside of himself - his mental isolation from the environment comes, which contributes to a more complete relaxation of the muscles.

AT should be carried out daily and several times a day. As you train, the relaxation effect is achieved instantly. The main and necessary condition for AT is the rule: every word must become a sensation. AT is available to anyone who is willing to make diligence and perseverance. Over time, the ability to "dive" with your eyes open in any difficult life situations is imperceptible to others.

Initially, under the guidance of a doctor, a psychiatrist, a psychotherapist, mastering of the basic formulas and imaginative ideas takes place within 2-3 weeks in order to evoke a feeling of warmth and heaviness in the body, in parts of it. A person puts himself in a state of the so-called autogenous immersion, in which physical calm, mental balance and a favorable basis for rest and sleep or cheerfulness are created. It should be noted that even at this preparatory stage, there was a significant improvement in erections and restoration of sexual function in patients with sexological disorders.

Here are some exemplary formulas that are used to suggest a state of rest:

"I'm in no hurry".

"I am preparing for rest".

"I want to calm down."

"Outside sounds do not interfere with me."

"I'm calming down."

"All emotions and anxieties go away."

"I'm calm".

"I am absolutely calm".

The next stage is relaxation. Repeating the formulas of muscle relaxation, you need to focus on the muscles of the face, hands, legs, whole body. Muscle relaxation is subjectively perceived as a feeling of heaviness.

"The muscles of the face are relaxed".

"The face is calm, peaceful."

"The muscles of the arms are relaxed."

"Hands are pleasantly heavy".

«Hands are heavy».

"Hands relaxed and heavy".

"Feet is heavy."

"Hands and feet are relaxed, heavy."

"The trunk is heavier".

"All muscles are relaxed, resting."

"The whole body is pleasantly heavy".

Then the feeling of warmth in the heavier limbs proceeds to evoke. Saying, for example, the formula "A pleasant sensation of warmth appears in your hands," imagine that you are immersing your hands in warm water. It is necessary to ensure that each pronounced phrase goes into a feeling:

"Hands are warmed".

"Heat Zero".

"Hands and feet are heavy and warm".

"Heat spreads all over the body."

With gradual output, the formulas are often used:

"I had a good rest".

"I have calmed down."

"I gained strength".

"I'll stand up vigorously, in a good mood."

After mastering the exercises for relaxation, causing gravity, heat and getting out of AT, you can move on to medical suggestions, the content of which depends on the nature of the sexological or neurotic disorder. These suggestions should be discussed with your doctor.

The simplest and most effective way to get rid of the energy of negative emotions under stress is to give it an exit through motor reactions. And it does automatically in a state of emotional stress for almost everyone. To remove the energy of the stress reaction through the muscle channels, you can resort to walking, working in the garden, training at the stadium, running, etc. According to Dr. W. Fry, laughter is a strong anti-stress action, 10 minutes of laughter replace 1 hour of jogging.

It is very important to be able to extinguish stressful situations. In this regard, you can reasonably say: "There are no bad husbands and bad wives, there are bad psychologists who can not pick the keys to each other."Of course, the most universal key to happiness is love. But she often needs psychological protection, let's remember this throughout her marriage life.