Contents
Good afternoon, dear readers! Today we will talk about such a thing as self-regulation. From this article you will learn what it is, how you can use it to balance your emotions and become a more harmonious and perfect person.
Approaches in psychology
Self-regulation in psychology is a pre-planned systemic regulation of one’s own psyche to change its characteristics in the planned direction.
The word “regulation” itself comes from the Latin regulare, which means “to adjust”, “to put in order”. It follows that self-regulation helps the individual to live the life he wants. To do this, it is necessary to act comprehensively, including maintaining health, developing skills to manage one’s emotional state, attending various trainings, courses, massages, communicating with animals, etc.
F.B. Berezin considered the processes of self-regulation and state regulation. According to his works, any stress and anxiety is contrary to the mechanisms of our mental defense. As a result of research, it has been proven that each person has unique, unique emotional characteristics that make it possible to adapt to almost any stressful situation.
In other words, everyone has their own neuropsychic stability, response, self-esteem, behavior in conflict situations, etc.
According to R.M. Granovsky, all emotional regulation can be divided into:
- eradication of the problem;
- reducing the effectiveness of the impact of the problem due to a change in point of view;
- reducing the negative impact of the current situation using various methods.
Decreasing motivation is one of the most powerful methods for fine-tuning. At the moment of achieving the goal, reducing the emotional burden is possible by focusing on tactics, and not on the result.
Methods
Psychology has a huge number of different methods of self-regulation, which have been identified through research and analysis by various psychiatrists. Depending on the area, the methods are divided into:
- motivational;
- strong-willed;
- corrective.
Depending on the timing, methods can be:
Mobilizing — aimed at correcting the state before or during activity;
Restorative — aimed at optimal recovery of forces after loads during the rest period:
- mental self-regulation — meditation, autogenic training, all types of therapies (audio, art, etc.);
- psychophysical self-regulation — various physical activities, active exercises, aromatherapy, massage and self-massage, reflexology, music therapy, shower, bath, sauna, swimming pool, etc.
Depending on the circumstances and type of character, in each situation a separate method or a whole range of methods is selected to achieve the optimal emotional and mental state.
According to most psychologists, it is restorative methods that make it possible to restore strength and energy to the body even after the most debilitating physical exertion or moral experiences. The timeliness and quality of the implementation of such procedures will make it possible to avoid depression, loss of strength, apathy and unnecessary worries.
Probably, everyone noticed for themselves how, after a certain period of loads, not only strength is lost, but also the general mood decreases. Know that restorative methods are guaranteed to help you. Someone is more suitable for outdoor activities, while someone will prefer aromatherapy or auto-training. These are all the details. The main thing is the result and a positive attitude.
natural regulation
Each person is individual. But the nervous system is the same for everyone. Therefore, natural, not invented or manually created regulation has a positive effect on everyone.
It is known that the emotional load should be moderate and balanced on any day. But, unfortunately, this is not always the case. No one is immune from rush jobs at work, skirmishes in the family, rude statements addressed to them. Sometimes we do not pay attention to it, but more often than not, such things «unsettle». Help in such moments can:
- walks in the park or in the forest in the fresh air;
- private listening to classical music in a cozy environment;
- visiting cultural places and events, such as the Philharmonic, theater, various exhibitions, etc.;
- keeping a diary into which you can pour out all the accumulated negative energy with the help of words, thereby giving you the opportunity to unload yourself, making room for new, more pleasant emotions;
- communication with interesting people;
- travel to new corners of the city, country, planet.
If we think about and analyze the past days, we will see that each of us relieves the psychological burden in our own, many times proven way. But sometimes it’s good to try new methods. They can help us well both individually and in combination.
Criteria for effective self-regulation
The result is the main indicator of the quality of work in any field. We all want the used techniques and methods of self-regulation to have an effective effect on us, and even better, to become an unconditional element of our life. How to make it more efficient. What are the criteria? What rules should be followed and what to focus on?
Recommendations
- Be clear about exactly what you need and how you want to get it. Blurring your beliefs is not good for you. Think through everything down to the smallest detail.
- Make a detailed step-by-step plan to achieve the desired result. It would be nice if you set specific deadlines for each stage. This will be a kind of stimulus for action.
- Outline the desired result and mentally refer to it as often as possible.
- Motivate yourself to be successful. The choice of method is a purely individual thing. No one but you knows which way will be the most optimal. If this is a problem for you, try several options. Then definitely decide on the most suitable for you.
- Don’t forget to believe in yourself. Even in moments of failure, do not judge yourself strictly and in no case blame. Give yourself permission to make mistakes. Do not forget that you are not a robot, but a person, which means that everything human is not alien to you.
- Look at obstacles as springboards, thanks to which you have the opportunity to jump even higher. Think that this is a lesson for you, which fate presented at the most opportune moment. The more jumps, the more jumps, and hence the closer the goal.
- Give thanks for the past, enjoy the present, and plan for the future. It’s all good in balance. If you plunge into today and completely forget about tomorrow, frustration will come. If you live in the past, miss today. And if you constantly think about the future, you will not have time to enjoy real life. Allow yourself to be a little bit in each of these aspects — and then your life will become optimally complete and balanced.
- Have fun and work and rest. Allocate time rationally, not forgetting the duties and joys of today. Let your life play with all the colors of the rainbow.
Conclusion
All the best, dear readers. Do not get upset over trifles, keep your psychological state in a normal tone for yourself. And do not forget to subscribe to the blog, so as not to miss the new and interesting. Remember — your life is in your hands!