Psychologist’s advice

01/04/2021

School of the beginning teacher

On April 1, 2021, the Higher College of Geodesy and Cartography, according to the plan of methodist Abdrakhmanova A. Zh., held another lesson of the School of a novice teacher. The teacher-psychologist of the college B. Zh. Asetova organized a training for young teachers.

The purpose of the training: prevention of “professional burnout”, training in self-regulation and relaxation skills, formation of a positive emotional state.

How to withstand stress and return balance?

On what to focus — in fact life will be more …

The first exercise-there is always time for pleasure and reason to smile!

           Noticed that the mood was bad, went into decline forces? – Look behind him! There are so many interesting things! Be sure to find something that will make you smile or even laugh. They help not only to improve mood, but also to improve health and your image in the eyes of other people.

The second exercise is to find opportunity in the problem!

           There was a difficult situation and can not find a way out of it? – Think positively! If there were no problems, we wouldn’t know what their absence is! Always try to look at the problem from different sides and look for the positive side. Your phone broke? – Do not worry, there is a reason to buy a new one.

                                      The third exercise is the circumstances you create for yourself!

          The main positive thought to remember that nothing depended on you, and that you yourself have not created! You can suffer for years and be in a bad mood, and you can make an effort and become a person who does not stop troubles and problems. The first thing to start with is to learn to treat yourself with humor and their shortcomings. To do this, you need to have a certain reserve of knowledge and skills, and that nothing interferes with it you work out, you need to notice only the good.

We recommend you to use a very simple tool: get a notebook and write down in it only your personal successes, achievements and all that you could be proud of. As soon as a complex situation arises or you run out of power in order to cope with it, then re-read your journal with achievements. You will immediately feel a surge of strength and high spirits, the feeling that you are able to collapse the mountains!

        It’s okay if you sometimes concentrate, as they say, on the negative, on life problems that cause bad emotions. A man does that. If you wear “pink glasses” everywhere, and to see only the positive moments, then, to ignore the reality of what is happening around. So, not to see the problem that crept up and that’s it, the law of escalating evil, to turn into a real tragedy.

It is bad when there are too many bad, not positive thoughts, it is a chance to earn both stress and depression. In this case, we offer you recommendations that will teach you to think positively.

                                                          Recommendations “to Think and see positively»

* Do good deeds.

Welcome and relics carries positive energy. She, as well as the negative, has the ability to return. Therefore, it is always profitable to do good deeds. Don’t forget that. Before going to sleep restore in the memory of the past day. Remember your good deeds. Pat yourself on the back for it.

 Give gifts.

Not necessarily to give gifts, for any occasion. You can do it for no reason. Such a gift will be received with great gratitude. You, too, will feel from this the extraordinary tide positive energy.

 * Learn to understand and accept people.

The ability to understand people is very helpful in developing tolerance. How many people, so many characters. Due to the difference of character often there are conflicts that could be easily avoided. People often do bad things not because they are bad, but due to the fact that you do not understand the meaning of what they are doing. From this they often suffer.

* Look for all the benefits.

Everything in the world has a dark side and a light side.  If you see only light, you can make a lot of mistakes.  If you only see the dark, never come out of the darkness.  Often the dark side we can see easier. So bright, we do not even suspect. However, the failure can be useful experience. Parting-always leads to a new meeting.  Even a long-term illness is an opportunity to be alone with yourself and rethink life values.

For the acquisition of skills and optimistic Outlook on life, do at least once a week this exercise: write on a sheet of paper the negative events that happened to you during the week. For each of them find a positive effect, and better a few (the more the better). Here you will see, life will be painted for you with new paints, and the positive mood will replace longing and despondency.

 The relaxation technique “Blue stuff”

   The technique helps to relax, reach a state of balance.

           Take a comfortable pose. To do this, you can sit on a chair in the “Kucher pose”, legs apart, lowering the chin to the chest. You can take the position – reclining in an easy chair. You can get on the floor on his back.

 Close your eyes and try to remember in turn the different blue things that you had to deal with in life: the blue cover of a notebook, a blue car, a blue sky, a blue dress… Try not to represent “blue cover at all”, “blue car at all”, “blue sky at all”, “blue dress at all”… Everything should be specific: “here’s a notebook I had in tenth grade”, “here’s a car my friend”, “here is the sky had last week, towards evening,” “here in this dress was my mother (daughter, friend, Ya) three days ago.”..

Blue color relaxes, leads to a state of balance, adjusts to reflection. Remembering 20-30 different blue things, you will notice a change in your condition.

Bibliography link: relaxation Technique “Blue things” [Electronic resource] / / A. Ya. Psihologiya (Psychology azps.ru) .

3. Positive Outlook of students

Positive thinking implies what we say, what

we believe that we visualize and what we want to achieve.

         The main requirement for perception is realism. An adequate person lives not in glitches, but in reality. On the other hand, in any event there are different sides: pleasant and not, useful and harmful, decent and bad. A positive view of the world sees in it all the best, its bright and joyful sides, all that promises us luck and success.

В одно окно смотрели двое.
Один увидел дождь и грязь,
другой – листвы зелёной вязь,
весну и небо голубое!
В одно окно смотрели двое…

Having left the apartment, one will be upset that the entrance wall is painted again, and another will be glad that the Elevator opened at the first press of the button. Both of these people live in the same world, but each of them chooses what to see. A positive worldview – the perception of the world mainly through the positive setting, in bright and vivid colours, a habit to notice the good in everything.

Positive worldview is determined primarily by people’s beliefs, a set of positive or negative beliefs.

THINK POSITIVELY!

THE RECOMMENDATIONS OF THE PSYCHOLOGIST ON THE DEVELOPMENT OF

POSITIVE ATTITUDE

In life, not everything is nice, but you can learn to see something good in any situation. Learn not to panic, but to translate the problem into a problem.

• Change the vocabulary. The language we use affects our perception of the world. It is important to remove negative and dirty words from your vocabulary, instead of problems, use the word tasks, instead of disadvantages – features.

* In conversation more often code words, which cause in you sense of confidence in itself, happiness and success. Always use only positive words in regards to your development. Say “I can”, “I can”, “I can”.

* Ignore negative thoughts, replace them with positive and constructive.

* Read more often, at least a few pages a day from books that inspire you.

* Watch good and kind films, attend theatrical performances and concerts.

* Before you start any business, try to clearly imagine its successful outcome. Visualize it with concentration and faith, and you’ll be surprised at the results.

* Always keep your back straight. This will strengthen your self-confidence and inner strength and allow your lungs and heart to work in full measure.

* Exercise or simply move more often. The body likes movement and responds to regular activity, good mood and high tone.

* Learn to celebrate your progress!

* Create a Notebook of success And a diary of gratitude-helps to collect and remember your positive experience and increases self-confidence.

* Write out your virtues. To work and develop yourself much easier, if you keep before the eyes of their strengths. This allows you to understand what you can rely on.

* Develop the ability to look at people and life through the eyes of the person who loves. To look positively and with love. Man, developing a habit of good, automatically spreads vibes of joy around him. You need to learn how to give a good mood to those who are near. This creates around you a real good atmosphere, where you can float and enjoy.

* Help people. Simple human participation works wonders.

What is the real source of optimism?

      Each person has his own set of rules and patterns for the interpretation of certain events that concern him. It is much easier for pessimists to find reasons for sadness, and for optimists to find reasons for joy; and there is nothing strange about that. It’s all about the original setup that we apply to even the most seemingly elementary things. It is clear that wars, diseases or death not only upset, but also frighten people, make them experience not only physical but also moral suffering. However, for some reason, the majority of people around us prefer to make tragedies from the fact that they are stuck in a “traffic jam” on the way to work, or rejoice only when they are in the distant uncertain future will save up money for a new car. As a result, the chronic feeling of being “unhappy” takes a pessimistic person most of the time.

Optimists create for themselves” small rules”, thanks to which they perceive the same situation differently:” any day that you are on the ground, and not under it — is an occasion for a good mood ” (as in the saying).

Preparation for the examination session

The recommendations of the psychologist

 How to prepare psychologically for exams?

– Start preparing for exams in advance, a little bit, in parts, while maintaining calm.

— If it is very difficult to gather forces and thoughts, try to remember at first the easiest, and then pass to studying of difficult material.

– Every day, perform exercises that help relieve internal stress, fatigue, achieve relaxation.

  What to do if your eyes are tired?

       During the preparation for the exams increases the load on the eyes. If the eyes are tired, then the body is tired: it may not have enough strength to perform the examination task. We need to make sure that the eye rested.

Perform any two exercises:

– look alternately up-down (25 seconds), left-right (15 seconds);

— eyes write your name, patronymic, surname;

– alternately fix the look on the removed object (20 seconds), then on a sheet of paper in front of him (20 seconds);

– draw a square, a triangle-first clockwise, then in the opposite direction.

 Food

        Meals should be 3 to 4 times a day, nutritious and rich in vitamins. Eat walnuts, dairy products, fish, meat, vegetables, fruits, chocolate. Another tip: before examination you should not eat.

Place to practice

         Organize your workspace correctly. Put on the table objects or picture in yellow and purple tones, as these colors increase intellectual activity.

How to behave during the exam?

1. The day before the exam, try not to do anything. If you didn’t finish something, you better not try. Rest and try to forget about the upcoming exam.
2. Before the exam definitely need to get some sleep.
3. And here you are in front of the audience. Settle down! Say several times: “I am calm! I’m perfectly calm.”
4. Get your emotions in order, gather your thoughts.
5. Feel free to enter the audience with confidence that everything will turn out.
6. Sit comfortably, straighten your back. Think about what you will do it. Focus on the words “I’m calm, I’m perfectly calm.” Repeat them slowly a few times. Finally, squeeze hands into fists.
7. Perform breathing exercises to relieve tension:

– sit comfortably,

– take a deep breath through your nose (4-6 seconds),

– hold your breath (2-3 seconds) and exhale long.

8. Listen carefully, so as not to be distracted in the future and do not ask unnecessary questions about the design of the examination forms. You explain everything: how to fill out what letters to write.
9. Try to focus and not to pay attention to surrounding.
10. View all the questions and start with those answers that you have no doubt. Then you’ll calm down and enter the working rhythm. In any exam ticket there are questions, answers on which you perfectly know, only pull together with thoughts remains ready.
11. Operate the process of elimination! Consistently exclude those answers that are clearly not suitable.
12. If you doubt the correctness of the answer, it is difficult for you to make a choice. Trust your intuition!
13. Leave time to test their work at least in order to have time to run his eyes and notice obvious errors

How to deal with stress during exams?

          Stress (from the English. – pressure, voltage) is used to refer to a broad range of human States that arise in response to various extreme effects.

Stress for the student is an ordinary, rather habitual state. But if the excitement is accompanied by every test, test, exam-for the body it does not pass for nothing. The stress state of a person is accompanied by specific physiological changes: increased pressure, rapid heartbeat, sweating, accelerated breathing, etc.

          It is necessary to know that stress can have both positive– mobilizing and negative impact on activities, up to its complete disorganization.

Stress increases the functional activity of vital systems, prepares the body for action, forces either to fight the threat or to escape from it. Stress itself, stressful situations are not dangerous for a person and do not harm his or her health, but only if during a certain period of stress the body was able to adapt to the situation, if the load is not exorbitant.

During the exams, the most pronounced information stress arising from information overload, high mental stress, physiological-they contribute to lack of sleep, prolonged sitting at the table, overload eyes due to reading, a small proportion of physical activity, walking, psychological-arise from fear of not passing the exam, get the assessment less than expected, fear of punishment by parents, low assessment of teachers and classmates, etc.

The easiest way out of a stressful situation is to change the attitude towards it. It is known that the saying of Mark Aurelius:”Change your attitude to the things that bother you, and you will be safe from them.”

To avoid “stressful” health problems, you can take note of a few simple recommendations.

The recommendations of the psychologist

* Strive for reasonable organization. Unorganized, prone to disorder and procrastination can prove to be very relaxing and contribute to stress.

• One of the easiest ways to reduce stress is simply to reduce the pace of life.

* Do not get carried away by sedatives!

* One of the best ways to quickly get out of a state of stress – exercise, movement. You can find the time to walk, take a jog, ride a bike, go dancing, swimming or playing tennis. Regular walks and outdoor games should be at least an hour, do not forget to exercise, exercise, swimming.

• Cats, dogs, hamsters, birds and other Pets are good helpers, as in the formation of rational regime of the day, and for prophylaxis of stress.

* Comedy movies can also play a good role. Uplifting and reading of products of writers-satirists.

* Even a short unity with nature can distract people from the hard thoughts of everyday life.

* Do not overeat before the exam. A balanced diet enriched with vitamins and iodine is recommended. It’s good to eat a banana, some chocolate, drink strong tea with lemon.

* Coffee well stimulates mental activity, it is recommended to pupils and students in the examination period.

However, it is harmful and a large amount of coffee for the growing body: a small Cup that will operate for at least 3-4 hours.

* You can do and auto-training. Sit back or lie down, close your eyes. Concentrate on relaxing every part of your body, from the tip of your toes to the top. When you are completely relaxed, continue to lie or sit, and enjoy this feeling.

* Try alternating muscle tension with relaxation (5-7 seconds — tension, 20-30 seconds-relaxation). This procedure effectively relieves stress and promotes good sleep.

        The main thing to understand is that exams are the way to new victories and achievements, they not only determine the level of knowledge of the student, but open the way to new achievements, expand opportunities in the knowledge and development of the individual!

Good luck and “break a leg!”as many predecessors of today’s examiners have said, and everyone has passed their exam!

 Recommendations to parents

Cheat sheet for parents

           Each of the parents, when raising their child, faces a difficult situation associated with any bad habit of the child. And to overcome that usual methods do not always work. Therefore, I want You, dear parents, to offer a little help in the form of “cheat sheet for parents»

 The advice of a psychologist

              Each of the parents, when raising their child, faces a difficult situation associated with any bad habit of the child. And to overcome that usual methods do not always work. In this connection, we want you, dear parents, to offer a little help in the form of “cheat Sheets for parents”, which describes the most common difficulties in interacting with the child. It briefly describes the features of the problem, how to prevent it and how to overcome it, if it already exists. We hope that it will be useful to you.

                                “Advice to parents for every day»

1 Council

Study features of the child, recognize and claim feeling of own “I” at the child, emphasize its importance (“What (Aya) you well done!”). Sincerely admire it, encourage its initiative and independence (“Your offer is very interesting”).

2, the Board

Do not strive to control the life of the child. Do not interfere in his classes, which he copes himself. More often, listen to the advice of the child, learn from him, combine their efforts with the efforts of the child. Maintain in him a sense of his uniqueness (“How well have you, you are the our native people”).

3 advice

Develop a unified approach to the child, despite the presence of different styles of communication in the family among adults. This will allow the child to clearly show their inner peace and feel protected.

4 the Council

Not to communicate with each other according to the standard “conflict scenario” and use forbidden phrases like: leave me alone, as you bothered me, etc.

5, the Council

Often use in family communication, goodwill, emotional expressions (“With you I’m so easy”… “I would never be able to do as good as you…”).

6, the Council

Try to use in the process of communication with children components of culture, effective communication: love, respect, faith, justice, responsiveness.

7 the Council

Establish trusting, sincere relations with children. Use a smile, friendly tone, affectionate touch, active listening.

8, the Council

Correctly and skillfully communicate with the child: try to understand and accept it. To use friendly phrases in everyday communication, for example:” I’m glad to see you, we were very bored without you”,”You will succeed”.

9 the Council

To avoid the imperative verb, “Make”, “Get”, degrading treatment, don’t raise your voice, nothing don’t make me do it by force.

10, the Council

Show interest in the child, empathize with him and appreciate him, be an accomplice to all his activities. Help him to put forward near and far goals of his life.

11 Council

Carefully touch the inner world of the child, show him that he is very dear and important to you.

Principles of stress management.

The fight against stress begins with the development of a belief that only you are responsible for their mental and physical well-being. Be an optimist. The source of stress is not the events in themselves, but your perception of these events.

 How to help an aggressive child

If the child is constantly criticized, he learns to hate.

If a child lives in hostility, he learns to be aggressive.

If the child grows up in reproaches, he learns to live with a sense of guilt.

If a child grows up in tolerance, he learns to understand others.

Four commandments of a wise parent

             The child should not only love (it’s not enough!). It needs to be respected and to see it in person! Do not forget also about the fact that education – the process is long-running, and hence the instant results can not be expected. If the baby for some reason does not meet your expectations, do not boil. Calmly think about what you can do to ensure that the situation has changed over time.

1. Don’t try to make a child yourself.

            It does not happen that a person knows and knows everything equally well. Even the most adults and wise on this incapable. Never say phrases like: “I in your years on the bar 20 times push-UPS, and you mattress – mattress”, etc. Certainly there is at least one case with which he copes better than others. So praise him for what he knows and can do, and never scold for what others can!

2. Never compare a child’s aloud to other children.

           Take the story of the successes of other people’s children as just information. After all, you yourself report that the President of Uganda (your age, by the way) was awarded the next order, does not overfill shame and resentment? If the conversation is about, “Misha from the second entrance of the unmatched plays the violin” occurs in the presence of your child, and you have nothing to boast – better still say something. For example: “my Petya to spit the furthest a can.” And let all look at you with round eyes. It is important that your child knows: you love him as he is!

3. Stop blackmailing me.

        Permanently eliminate from your vocabulary the phrase, “I tried, but you…”, “I’m lying here, sick, and you…”, “I raised you, and you…”and so, citizens, parents, in the language of the criminal code is called “blackmail”. “The most unfair of all the attempts to shame. And the most ineffective. Do you know that 99 percent of children respond to such phrases? “I love you bear me, do not ask!»

4. Avoid witnesses.

       If indeed there is a situation, plunging you into the paint (baby got nasty with the old man threw a tantrum in the store), you need to firmly and decisively to get him away from the scene. Self-esteem is inherent not only in adults – so it is important that the conversation took place without witnesses. Then calmly explain why you can’t do is necessary. Here, by the way, to encourage the baby to shame is appropriate. After all, at a certain stage of life, this emotion plays an important and useful role of the brake, which does not allow to perform unseemly acts.

Do not forget that everything should have its measure.

Useful tips for parents during the examination session

        It is no secret that the success of the exam depends on the mood and attitudes of the parents. To help children prepare for their exams as best as possible, try a few tips:

 Not raise the child’s anxiety before the exam – this will adversely affect the examination result. The child due to age characteristics can not cope with their emotions and “break”.

 Փ provide the home with a comfortable place to practice, make sure that none of the home did not interfere.

 Encourage your children, increase their self-confidence.

 Փ control the mode of preparation of the child for exams, do not overload.

 Pay attention to child nutrition. Products such as fish, cottage cheese, nuts, dried apricots, etc.stimulate the brain.

 On the eve of the exam provide the child with a good rest, he must rest and sleep properly.

 Փ do not criticize the child after the exam.

 Remember: the main thing is to reduce the stress and anxiety of the child and provide him with suitable conditions for training.

6. Helpline