To work on yourself, you do not always need to turn to a psychologist. In some cases, it is enough to use special exercises. They are effective if you need to restore faith in your own strength. Not to give in to despondency in a difficult situation can be difficult. The goal may be to restore mental form, mental clarity. Such classes are quite simple, interesting and effective. Therefore, a good psychological exercise allows you to very quickly set yourself in the right direction.
How to get rid of stress
The Balloon exercise is quite interesting and simple. The task is done mentally. It consists in imagining a balloon that inflates with each breath. After increasing it, you should 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 by closing your eyes. In the right hand, you need to imagine a lemon, and then squeeze the juice out of it completely. The same must be done for the left hand. Moreover, it is not difficult to imagine it at all. Then you should repeatmovement with both hands simultaneously.
Psychological exercise "Seven Candles" is performed while sitting. You should sit comfortably with your eyes closed. After that, you need to imagine seven burning candles. You should take a deep breath. Then, imagining a candle, blow it out. The same steps must be repeated with the remaining candles.
The Fly exercise will help get rid of facial tension. To do this, you need to close your eyes and imagine that now a fly will sit on your face. It is annoying and constantly falls on different parts of the skin. That is, the insect has to be driven away. Eyes should not be opened.
If you imagine a lamp at chest level, it also improves well-being. If the lighting is directed downwards, this is associated with a comfortable feeling. Then the lamp begins to shine upwards, blinding the eyes. You should direct her downwards in your thoughts.
Increase self-esteem
With the help of simple exercises, it is easy to raise self-esteem. These can be psychological exercises for trainings and those that you can do on your own. It is necessary to identify the qualities on which work will be carried out. To this end, it is preferable to take an ordinary piece of paper and list on it the positive character traits that need to be strengthened. You should refer to this list daily, working on the indicated traits.
But in the evening there is no need to be sad or self-flagellate. You should make a list of even small victories. The list should include even minor achievements. Here, every victory is of great importance. This task is veryeffective for psychological relief.
Individual psychological exercises can be done as a daily work with affirmations. It is necessary to single out a positive attitude for yourself and engage in reading it in the morning. This approach helps a lot to improve the situation during the day. If something does not work out, then you just need to remember the morning setting and repeat it. You should also read books written by successful people. For example, "The Richest Man in Babylon" by J. Clason, "The Subconscious Can Do Anything" by J. Kehoe and others.
Do not assume that the use of such exercises will quickly achieve clear results. It all depends on perseverance and faith in one's own strength. If you move in stages, then gradually everything will turn out better.
Psychological exercises for a group
Classes in a team, which can be formed from several people, are quite effective. Psychological exercises (group) are aimed at simultaneous work with several participants. Best of all, such activities help to resolve communication difficulties.
A rather popular problem is the following: a person feels different from everyone else. Because of this, a feeling of inner discomfort develops in him. He also begins to experience loneliness, believes that others do not understand him. In this case, a certain psychological exercise helps.
The purpose of it is to show the individuality of each of those present. To do this, you need to distributeparticipants on a napkin. Then a series of actions should be carried out, ignoring the rest of the participants:
- Fold paper in half.
- Open upper right corner.
- Fold the paper in half again.
- Repeat the action with the corner.
- Do the same for the third time.
- Repeat all 4 times.
After that, each participant needs to unfold the sheet and show a snowflake. Participants compare the images obtained by bending with each other. And what is remarkable here is that the same instruction was originally used. In this case, different snowflakes were obtained. This is how the best psychological exercises work. They are unobtrusive and revealing. The considered training clearly demonstrates the manifestation of the individuality of each participant.
Improve 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. At the same time, it is extremely important to act tactfully and not offend anyone with your behavior. In order to understand each other as best as possible, you should also pay attention to psychological exercises for children and adults.
One good example is the Glass Door exercise. For its implementation, you need to imagine a subway car. As if one participant managed to enter it, and the other did not. Between them appeared glass doors that prevent hearing, but retain visibility. And here's the reston the platform, a person 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 position themselves at a distance of 1 meter from each other. After that, they need to spend 15 seconds to agree on a meeting place and time. Then the train leaves, and the person remaining on the platform talks about whether he understood 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 could leave. Or the daughter is alone in the car, and mom and dad agree with her about the meeting place. This exercise should be repeated several times. The more options you come up with, the better.
Exercise for the little ones
Children like to look for a hidden object by doing the appropriate psychological exercise. To do this, place something in the room and blindfold the child. Then commands should be given aloud as to 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 item, it's nice to change the roles.
How to sum up should be discussed with the child the complexity of the exercise. What was easier to do - listen to orders or command?
The Crocodile game is very popular. One participant, using facial expressions and gestures, explains to everyone someword. It can be any noun or set expression. It can be abstract or concrete. The one who solves the riddle correctly asks the following question.
Sociability exercises
If you have problems with communication skills, you also need to turn to a number of exercises. This is not at all difficult to do at home, but it is best to do it in a group. When conducting various kinds of trainings, various socio-psychological exercises are used. The success of the training group is to improve the ability of the individual to interpersonal interaction.
Such exercises are aimed at:
- Learn to perceive yourself and others.
- Get a range of socio-psychological knowledge.
- Understand each other's messages better.
- Feel your own involvement in emerging situations.
- Understand the characteristics of interpersonal communication.
Examples of exercises for training
The Snowball exercise helps a little to defuse the situation at the beginning of any training. It consists in the fact that each of the participants alternately called his name and an epithet to it. But the adjective must begin with the first letter of the name. It can be Andrey Adequate, Sergey Serious, Daria Dobraya and others. Thus, those present get the first impression of new acquaintances. And, importantly, a psychological exercise allows you to defuse the atmosphere and form the first contacts betweenparticipants. 10 minutes are allotted for the exercise.
There is another exercise called "Compliment". For its implementation, you need to divide into pairs of all those present. After that, each of them should introduce themselves to the partner, saying a compliment to him. The other person repeats this action. Then the couples should switch. But already another partner should name the last compliment he heard. The game should continue until the participants are fully acquainted with each other. The exercise takes 7 minutes.
Options for parents
Every adult is faced with a large number of issues that need to be addressed every day. This applies to work activities, problems in personal life, difficulties with raising children, material issues.
To improve life, you need to take responsibility for everything that happens around. It is not anyone who is to blame, but the person with whom events that do not suit him occur. Therefore, you need to realize the importance of your influence on what is happening. After that, you can do simple psychological exercises for parents.
You have to imagine that the whole family is a very small company. And for its success it is necessary to behave by analogy with entrepreneurs. It is necessary to set goals, engage in planning, manage employees, analyze activities, distribute responsibilities. But do not equate a family with something productive, such as a business that raises children.
Now you need to describe the idealin his view of the family. You should reflect on the general state of family affairs. It is necessary to identify and record the moments in which parents manage to manage what is happening. All force majeure situations should also be noted. Thus, all the weaknesses of the company become exposed.
Another exercise for parents
During the day, write down all complaints that arise. You also need to pay attention to the accusations of other people. Such psychological exercises are very effective. Often we are not even aware of how much energy we spend on blaming others for our troubles.
After something similar appears in your head, you need to pay attention to this thought. All inferences like “It happened because he did it this way” should be replaced with “What can I do to make the situation better?”. You need to work on yourself for three weeks. The reward will be the habit of taking responsibility for everything that happens in your own life.
If the difficulty in solving life's problems continues to be felt, then you need to 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, to use your imagination. After all, this approach to business is very interesting compared to the one that involves going with the flow.
Exercise to improve family relationships
Now you need to decide on dreams and desires. Perhaps the wife thinks that the firstturn to take care of acquiring a good home. The husband, however, may believe that education for children is of great importance. Practical psychological exercises also include a discussion of the material side of the issue. The qualities that you want to see in your family are also essential. Moreover, it is very important that spouses respect each other.
At this stage, you need to arrange an evening of dreams. It consists in telling each other your ideas about the ideal family. In this case, the husband and wife must be mutually frank. It is very important here to think about personal growth, giving importance to children. How do you see your relationship with them in years to come? You can choose 5, 10, 20 years as reference periods.
Simply psychological exercises can often lead to significant results. To do this, you need to make quite a bit of effort and patience. Perhaps a stress-free life is an achievable goal. So why do we often ignore ordinary techniques that do not require additional costs to implement? After all, it is better to foresee the situation or deal with the problem at the very beginning than to subsequently seek the help of a specialist.
