Psychological Exercise for Trainings

To work on yourself, you do not always need to contact a psychologist. In some cases it is enough to use special exercises. They are effective if you want to restore confidence in your own strength. Do not be depressed in a difficult situation is not easy. The goal can be to restore the mental form, the clarity of the mind. Such activities are simple enough, interesting and effective. Therefore, a good psychological exercise allows you to quickly set yourself up in the right direction.

How to get rid of stress

The "Balloon" exercise is quite interesting and simple. The task is performed mentally. It consists in presenting a balloon that is inflated with every breath. After increasing it, hold your breath for 30 seconds. This psychological exercise should be repeated 5-6 times.

You can put your hands on your knees. After that, you should relax, closing your eyes. In the right hand, you need to imagine the lemon, and then squeeze the juice out of it completely. The same must be done for the left hand. Moreover, it is not at all difficult to imagine. Then repeat the movement simultaneously with both hands.

The psychological exercise "The Seven Candles" is performed while sitting. It is convenient to settle down, closing your eyes. After this, we must present seven burning candles. You should take a deep breath. Then, presenting a candle, blow it out. The same actions must be repeated with the remaining candles.

Exercise "Fly" will help you to get rid of the strain of your face. For this, we must close our eyes and imagine that now the fly is sitting on its face. It is intrusive and constantly falls on different parts of the skin. That is, the insect has to be chased. Do not open your eyes.

If you imagine a lamp at the chest level, then it also makes you feel better. If the lighting is directed downwards, this is associated with comfortable sensations. Then the lamp begins to shine upward, blinding the eyes. You should direct it in your thoughts down.

Increase self-esteem

With simple exercises it's easy to raise self-esteem. These can be psychological exercises for trainings and those that you can do yourself. It is necessary to identify the qualities over which work will be carried out. For this purpose it is preferable to take an ordinary piece of paper and list on it positive features of character that need to be strengthened. You should refer to this list on a daily basis, working on these features.

But in the evening do not need to be sad or engage in self-flagellation. It is necessary to make a list of even small victories. The list should include even minor achievements. Here every victory has a great meaning. This task is very effective for psychological relief.

Individual psychological exercises can be carried out as daily work with affirmations. It is necessary to allocate for itself a positive attitude and read it in the morning. This approach helps to improve the situation during the day. If something does not work out, then you just need to remember the morning installation and repeat it. Also, you should read books written by successful people. For example, "The richest man in Babylon" J. Clayson, "The subconscious can do everything" J. Kehoe and others.

It is not necessary to believe that the use of such exercises will make it possible to achieve fairly clear results. Everything depends on perseverance and belief in one's own strength. If you move in stages, it will gradually get better.

Psychological exercises for the group

Sufficiently effective are the lessons in the team, which can be formed from several people. Psychological exercises (group) are aimed at simultaneous work with several participants. Best of all, these classes help to establish difficulties with communication.

A rather popular problem is the following: a person feels not like everyone else. Because of this, it develops a feeling of internal discomfort. He also begins to feel lonely, believes that others do not understand him. In this case, a certain psychological exercise helps.

Its purpose is to show the individuality of each of those present. For this you need to distribute to all participants on a napkin. Then a number of actions should be taken, not paying attention to the other participants:

• Fold the sheet in half.
• Open the upper right corner.
• Re-fold the sheet twice.
• Repeat the action with an angle.
• The third time to do the same.
• Repeat all 4 times.

After that, each participant needs to unfold the sheet and show the snowflake. Participants compare each other obtained by bending the image. And it is remarkable here that the same instruction was originally used. In this case, different snowflakes have turned out. This is how the best psychological exercises work. They are unobtrusive and revealing. This training clearly demonstrates the individuality of each participant.

Improving family relationships

A family in which there is no mutual understanding between children and parents is not happy. You should be able to agree, explain and defend your point of view. In this case it is extremely important to act tactfully and not offend anyone by your behavior. To get to understand each other as best as possible, you should also pay attention to psychological exercises for children and adults.

One of the successful examples is the "Glass Door" exercise. To implement it you need to submit a subway car. As if one participant managed to enter it, and the other did not. Between them there were glass doors that prevent hearing, but remain visibility. And now the person remaining on the platform wants to tell a friend about where the next meeting will take place. The time to talk is 15 seconds, because after that the train leaves.

During the exercise, participants should be located at a distance of 1 meter from each other. After that, 15 seconds they need to spend to agree on a venue and time. Then the train leaves, and the person remaining on the platform talks about whether he realized his partner.

Psychological exercises for training at home can involve more people than in a couple. Thus, the father could stay on the platform, and the mother and son - to leave. Or the daughter is alone in the car, and my mother and father agree with her about the place of the meeting. This exercise should be repeated several times. The more options will be thought out, the better.

Exercises for the little ones

Children like to search for a hidden object, performing a corresponding psychological exercise. To do this, you need to put something in the room and tie the child's eyes. Then you should give aloud commands on how to move around the room. They can sound like this: "Take a step to the right, turn around, sit down." And after finding the object, it's good to change the roles.

As a summary, you should discuss with the child the difficulty of doing the exercise. What was easier to do - listen to orders or command?

The game "Crocodile" is very popular. One participant, using facial expressions and gestures, explains to everyone some kind of word. They can be any noun or a stable expression. It can be abstract or concrete. The person who solved the riddle correctly asks the next question.

Exercises to increase sociability

If you have problems with communication skills, you should also refer to a series of exercises. It's not difficult to do at home, but it's best to practice in a group. When carrying out different kinds of trainings, different social and psychological exercises are used. The success of the training group is to improve the individual's capacity for interpersonal interaction.

Such exercises are aimed at:

1. Learn to perceive yourself and others.
2. Get a range of socio-psychological knowledge.
3. It is better to understand each other's messages.
4. Feel your own involvement in emerging situations.
5. To understand the features of interpersonal communication.

Examples of exercises for training

A bit of relief at the beginning of any training is perfectly helped by the "Snowball" exercise. It consists in that each of the participants alternately calls his name and epithet to him. But the adjective must begin with the first letter of the name. It can be Andrey Adequate, Sergey Serious, Daria Dobryaya and others. Thus, those present receive a first impression of new acquaintances. And, importantly, a psychological exercise allows to defuse the atmosphere and form the first contacts between the participants. The exercise is allocated 10 minutes.

There is one more exercise called "Compliment". To perform it, you need to divide by pairs of all present. After that, each of them must introduce himself to the partner, telling him a compliment. Another person repeats this action. Then the pairs must change. But another partner should be called the last compliment he heard. The game should continue until the full acquaintance of those present with each other. Exercise takes 7 minutes.

Options for parents

Every adult every day faces a large number of issues that need to be addressed. This applies to work activities, problems in personal life, difficulties with raising children, material issues.

To build a life, one must take responsibility for everything that is happening around. It is not someone who is to blame, but the person with whom events that do not suit him are at fault. Therefore, we must realize the importance of our influence on what is happening. After this, you can do simple psychological exercises for parents.

It is necessary to imagine that the whole family is a very small company. And for its success it is necessary to behave by analogy with entrepreneurs. You should set goals, engage in planning, manage employees, perform performance analysis, and distribute responsibilities. But do not equate the family to something productive, for example, an enterprise engaged in the cultivation of children.

Now you need to describe the ideal family in your submission. We should reflect on the general state of family affairs. It is necessary to identify and record the moments in which the parents manage to control what is happening. Also, all force majeure situations must be noted. Thus, all the company's weaknesses become apparent.

Another exercise for parents

During the day, you should record all complaints that arise. Also it is necessary to pay attention to accusations of other people. Such psychological exercises are very effective. Often we do not even suspect how much energy we spend on accusing others of our troubles.

After something similar appears in your head, you need to pay attention to this thought. All reasoning like "It happened, because he did this way", should be replaced with "What can I do to make the situation better?". We must work on ourselves for three weeks. The reward will become the habit of taking responsibility for everything that happens in one's own life.

If, however, the complexity of solving life's problems continues to be felt, then one must perceive everything as a new task for creativity. It should be realized that everything that happens is an experiment. It is also necessary to work on finding new solutions, using imagination. After all, this approach to the case is very interesting in comparison with the one that implies flowing with the flow.

Exercise to improve family relationships

Now we need to decide on dreams and desires. Perhaps his wife believes that in the first place you need to take care of buying a good home. The husband may believe that education for children is of great importance. Practical psychological exercises also provide for a discussion of the material side of the issue. The qualities that you want to see in your family are also significant. Moreover, it is very important that the couple respect each other.

At this stage it is necessary to arrange an evening of dreams. It is to tell each other your thoughts about the ideal family. In this case, the husband and wife should be mutually frank. It is very important to think about personal growth here, giving importance to children. What are the relationships with them in years? As support periods, you can choose 5, 10, 20 years.

Simple psychological exercises often lead to significant results. To do this, you need to make very little effort and patience. Perhaps life without stress is an achievable goal. So why do we often ignore the usual methods, for the implementation of which do not need additional costs? After all, it is better to anticipate the situation or tackle the problem at the very beginning, than to apply to a specialist afterwards.