There are a number of exercises that can help you cope with panic attacks. in particular, breathing exercises are very effective. But, first of all, it is necessary to know what levels of PA exist, what are the signs of each of them and when is the best time to deal with this condition.

Panic attacks are characterized by the fact that the fear associated with them has several levels.

Completely psychological cue is fear that occurs without any reason. It tends to "roll" as if from nowhere and is often perceived as an alien influence on consciousness. Additionally, the very fact of its occurrence is also frightening.

At this point, they begin to emerge physical reactive signs. Most often it is tachycardia, but other forms of arrhythmia may appear. For example, the heart beats at a frequency of 90 beats per minute, and suddenly the pulse ceases to be felt as if the heart had stopped. Then there is general weakness, profuse sweating, trembling in the arms and legs, sometimes the hands even twist inward. There may also be dizziness, nausea, darkening in the eyes and a number of other symptoms. All this also scares a person. The result is the illusion that he is afraid of a very specific physical symptom, and especially a rapid heartbeat. Nevertheless, we are dealing with another wave of fear, which is supposedly explained by physical manifestations, and which in fact has an endogenous nature.

1. Sooner or later, usually within an hour, the attack decreases in intensity, but remains fear of what she was. The body as a whole and the psyche include protective mechanisms. This provokes the appearance of strange states of depersonalization or derealization, which are also frightening.
2. But this is not all. During periods without panic attacks, a person afraid that they will repeat. This can happen at the most inopportune moment - while driving a car, at a business meeting or in some similar situations.

Methods of work aimed at getting rid of panic attacks should be divided into groups in the same way.

• Emergency response to an unexpected panic attack.
• General healing, stabilization of the nervous system and psyche.
• Rehabilitation, consolidation of what has been achieved.

Practice shows that one of better ways is breath work. This does not mean that all treatment should be reduced to this alone, but the control, management or relaxation of breathing and its gentle return to normal is the most effective and in an efficient way reactions to panic attacks.

Consider all the levels and try to understand what needs to be done.

During the attack

The very moment of the onset of the attack can be tracked, but it will not work so quickly. During this period, it is better to do nothing and let the mind wander as it pleases. There is no need to fight this condition, which can be called panic or fear more conditionally. You should start doing something at the moment when the first ones appear. physical signs. Very often, in almost all cases, there will be two characteristic - rapid heartbeat and rapid upper breathing. It seems that there is not enough air, a neurotic spasm is formed. It makes you take small and frequent breaths, which leads to hyperventilation of the lungs, supersaturation of the blood with oxygen.

Basic rule!

No need to immediately try to perform any special exercises. Focus on exhaling rather than inhaling.

You will take some kind of breath in any case ... Now the task is to make smooth and necessarily full exhalations. We allow the body to inhale as it "wants" itself, and exhale in a controlled manner. This must be done carefully, as if you intend to hide from others that which controls the breath. After you manage to complete 10-15 full exhalations, you can move on to other exercises of the emergency self-help group.

Breathing exercises for panic attacks: the main secret

There are no universal methods, special breathing exercises for panic attacks. Everyone can develop their own unique complex. As a basis, you can take your favorite methods of pranayama (yogi breathing), qigong, or those offered on the websites of psychotherapists.

It is believed that the “square breathing” technique helps almost everyone. There is nothing complicated in it.

1. Inhale for 4 counts.
2. Hold your breath for 4 counts.
3. Exhale for 4 counts.
4. Holding your breath is also 4 counts.

Sometimes it is recommended to find something square or rectangular with your eyes and look at one of the corners at the time of the corresponding action. It will help everyone to some extent, but not everyone likes it. As an additional method, you can use breathing through a paper bag or, at least, behind a highly raised collar of a sweater, jacket, or some other clothing. Basically, this method is designed to restore the balance of carbon dioxide.



The secret is that everyone can develop some kind of methodology for themselves. The main thing is that these are exercises, not rituals.

Take the following model of action as a rule. If the attack overtook outside the walls of the house, then try to find a quiet and quiet place where you can sit. Suitable bench in the park or near the entrance of the house. Get there and take any comfortable position. As described above, take a few deep breaths. After that, move on to your set of exercises. It is highly recommended to study it in advance.

Between attacks

One important remark must be made here. Working with the breath or practicing some other technique during a panic attack is extremely difficult, and often not very necessary. The main task in such a period is to replace the cycle of shallow rapid breathing with a deeper one, associated with full exhalation and uniformity. The duration of exhalation and inhalation is not very important. The main thing is that the exhalation is either equal to the inhalation in time, or slightly exceeds it.

This requires training during normal periods when no attacks are observed. It can not only teach us how to breathe correctly during attacks, but also contribute to the overall strengthening and healing of the body.

5. Most of the complexes are based on the fact that they do not do anything artificially with breathing. Qigong masters prefer to use what they have. Therefore, in practices there are no long breath holdings on inhalation or exhalation and a whole arsenal of pranayama techniques.
6. Qigong is mainly associated with "lower" breathing or "belly breathing". It has long been noted that diaphragmatic breathing can be of significant benefit in panic attacks. To implement it, it is not necessary to think directly about the diaphragm. When inhaling, the abdomen rises and swells as if filled with air. In fact, the soft tissues and intestines are affected by the expansion of the diaphragm.

Practices are performed with smooth and soft breathing. This alone is already able to stop shallow and frequent, shallow breathing during panic attacks. It is characteristic that by doing such inhalations and exhalations, one can also eliminate a rapid heartbeat.

The only difficulty is that to study the usual breathing exercises for panic attacks, there are enough videos and articles with instructions. Qigong is a complex system of theory and practice. It is better to study it in a group, under the guidance of an experienced mentor. It is not available to everyone. And the point here is not the cost of classes, but the fact that not every person is able to master all the nuances, reveal the subtleties and painstakingly work on breathing and movements. Nevertheless, we can safely say that this is the best exercise therapy for neuroses of various types.



For those who find qigong unacceptable, we list various methods and practices that have proven themselves and bring a positive effect.

The Orange Book by Osho

This is a collection of meditations, which are divided into four parts - by time of day. Bhagwan Shri Rajneesh has created a "gentleman's set" of meditations so that everyone can choose something for themselves. Many of them are effective and simple exercises for neurosis. A whole collection - we choose what we like and practice as recommended by the author.

The system was developed in the middle of the last century by Swami Satyananda Saraswati. It is the result of research into brain physiology and ancient tantric practices. This type of yoga causes deep relaxation, promotes a change in physical and psychological processes. These are not breathing exercises for panic attacks, but one aspect can be borrowed in its entirety: counting the breath in reverse.

Something like this ... At the moment the attack begins, we mentally say “36 - the stomach rises, 36 - the stomach drops; 35 - the stomach rises, 35 - the stomach drops ”... And thus we do 36 breaths and exhalations. If you get lost, it's okay: we start again from 36. An element of the practice of nidra yoga, which is easy to adopt in the fight against attacks. In a normal state, we practice this yoga once every 2-3 days.

Try it! In a month, you can forget not only about the attacks, but also about other neuroses, if any.

It is very difficult to believe that some kind of gymnastics is possible for depression or that at the time of a severe panic attack someone will be able to use this or that method. A person’s legs give way, cold sweat and heart beats as if it was about to jump out of his chest, and he will easily take it and start practicing some methods. Approximately the same can be said about depression, which does not allow you to do anything, especially gymnastics.



However, this does not mean that one should always sit with folded arms. There are bright gaps during prolonged depression, and even during fleeting panic attacks. But this does not mean that they are so easy to use. If not for breathing practices or other exercises, then for prayers. Just pray with all your heart. It is possible that sincere prayer will do the same as the exercises for panic attacks.

Gymnastics for heart neuroses

For doctors, cardioneurosis is an exception diagnosis. When a patient complains of trembling in the hands, nervousness, incomprehensible paroxysmal heart pains, the therapist, first of all, begins to exclude organic pathology and finds out what causes such symptoms of cardioneurosis.

They are caused by heart defects, diseases of the thyroid gland, blood vessels that affect the heart rate and other hidden systemic diseases. If, after passing by the patient all the necessary examinations - ECG, ultrasound of the thyroid gland, daily monitoring of the heart, donating blood for hormones, no pathology is found, only then will doctors talk about cardioneurosis - panic attacks of a cardiological type or disorders in the cardiovascular system against the background of autonomic dysfunction .

Patients with an emotional nervous system and people in the premenopausal age, when hormonal changes begin in the body, are most susceptible to cardioneurosis.

Try to normalize rest and sleep, be more fresh air, take walks. Moderate physical activity, swimming, breathing exercises are shown - to improve blood flow in the organs chest. Also developed a special complex therapeutic gymnastics with this disease.

1. Walking lunges. Walk slowly, making large lunges forward, for 1-1.5 minutes.

2. Flexion of the body. Stand with feet together, hands down. Slowly raising your arms forward and up, put your foot back on the toe and bend your back - inhale. Lower your arms to the sides, down, put your foot - exhale. Repeat the exercise 5-8 times, leaving the right, then the left leg.

3. "Pistol". Standing sideways to a chair, legs together, lean with your right hand on the back of the chair. Slowly sit down on the left leg, lifting the right forward - exhale; return to the starting position - inhale. Repeat 2-5 times with each leg.

4. Circular movements of the body. Put your feet wider than your shoulders, raise your hands up, interlock your fingers. Make circular movements with the body. Breathe without delay. The pace is slow. Repeat 3-6 times on each side.

5. Breathing with abduction of hands. Taking your hands to the sides with your palms up, take a deep breath; then, lowering your hands down, exhale. Repeat 5-6 times.

6. "Boxing". Place your feet shoulder-width apart, feet parallel, arms slightly bent, fingers clenched into fists. Quickly throwing one or the other hand forward and making half turns with the body, imitate boxer's punches. Breathing is arbitrary. Make 8-15 strokes with each hand.

7. Circular movements of the leg. Standing with your feet together, put your hands on your belt. Slowly raise your left leg forward, then take it to the side, back and attach. Do the same movement with the right leg. Breathe freely. Repeat 3-6 times with each leg.

8. Tilt with turn. Put your feet wider than your shoulders, spread your arms to the sides. Lean forward, turn the body to the left and touch the toe of the left leg with the right hand - exhale; return to the starting position - inhale. Repeat 3-6 times on each side. The pace is average.

9. Breathing with the movement of the hands. With a deep breath, bend your arms to your shoulders and stretch them up wider. Then, with an exhalation, lower your hands to the starting position. Repeat 6-8 times.

10. Stretching the arms back. Standing feet together, hands clasped behind the back. Slowly stretch your arms down and back, bringing your shoulder blades together and rising on your toes - inhale; then return to the starting position - exhale. Repeat 5-10 times.

11. Run in place. Stand with feet together, hands down. Run in place, vigorously waving your arms. The pace is fast. Perform the movement 20 seconds - 1 minute.

12. Walking with circular movements of the hands. Slowly and calmly walk around the room, raising your hands forward and up (deep breath) and lowering them down through the sides (exhale). The exercise is performed within 1-1.5 minutes.

13. Rest sitting with muscle relaxation for 1-2 minutes.

Breathing exercises for neurosis



Vegetative disorders can be caused by lack of oxygen. It is known that during stress, blood pressure rises, the pulse quickens, breathing becomes fast and shallow, and enough oxygen does not enter the blood. In stressful situations, to relieve excessive tension, it is recommended to breathe more slowly and deeply. Of course, most people are not able to slow down the pulse or reduce pressure by willpower, but it is quite possible to control the rhythm and frequency of breathing. After all, breathing is one of the constant functions of the body that a person can control - hold the breath, slow it down or speed it up, make it deep.
or superficial.

The supply of oxygen to the body, and hence the work of the heart, depends on breathing. If we breathe correctly, then venous circulation in our body improves, blood and organs are more intensively saturated with oxygen, blood flow in the capillaries increases. In Eastern medicine, it is believed that a person's health depends on how he retains and uses the air energy given to him from birth, therefore, the existence of various systems of breathing exercises is not accidental.

Correct breathing must be learned. As soon as we forget about breathing, it immediately becomes involuntary, independent of our will. This is how we breathe in a dream, in a state of great excitement and stress. Of course, we intervene in the respiratory process - we hold our breath when we need to swallow or dive into the water.

When breathing, a person uses his lungs by only 20%; in an extreme situation, 50% of the lungs' capacity is used. That is, we do not fully realize the possibilities that our respiratory system has.

Our task is to learn to consciously control our breathing, to breathe correctly.

Basics correct breathing.



- Breathing should be full. This means that not only the chest is involved in it, but also the muscles of the anterior wall of the abdomen and the diaphragm. The respiratory cycle looks like this: when you inhale, the chest expands, the front wall of the abdomen protrudes. When exhaling, the chest is compressed, the front wall of the abdomen is retracted.

- You need to breathe through your nose (be sure to inhale, and preferably exhale, through the nose; usually exhalation is a quarter longer than inhalation and should be done smoothly, without tension). Passing through the nose, the air is warmed, moistened, and largely cleared of dust. With significant physical exertion, when the air begins to “not be enough”, exhalation is possible through the mouth and nose at the same time, and with an increase in the load, you can breathe through the mouth both on exhalation and on inhalation. Such breathing is also allowed in a bath or sauna.

- It is necessary to adapt the breathing to the nature of the movements. So, it is easier to inhale when unbending or raising your arms, and to exhale at the moment of a deep squat, tilt or lowering of your arms. Inhalation is accompanied by movements that straighten the chest (this is spreading the arms to the sides, straightening the torso), and exhalation is accompanied by movements that help to reduce the volume of the chest (tilts of the torso, bringing the arms together). Max Voltage when lifting weights, it should fall at the beginning of inspiration; it is also better to hold your breath in the first half of the exhalation. If you do not synchronize movement with breathing, then such motor work always tires more, it is more difficult, a person cannot realize his potential.

You are offered a simple set of breathing exercises that will allow you to master the correct and natural breathing. As a result, you can get rid of such unpleasant manifestations of vegetative-vascular dystonia as headache, heart palpitations, the feeling of a "breathing corset" and some others. It is advisable to perform breathing exercises 2 times a day so that proper breathing becomes a habit. You can also include them in your daily morning routine.

Before starting the exercises, count the frequency of your breathing several times. Remember this indicator to find out how the rhythm of your breathing has changed over time - if you breathe correctly, this figure will become smaller. A person who breathes correctly breathes less frequently.

Choose a position that is comfortable for you. Most prefer to do breathing exercises while lying down, but you can do the exercises while sitting or standing. It is important to follow the sequence of exercises - their complexity increases from one to another.

Breathe rhythmically through your nose, with your mouth closed, at your usual pace.

If at the same time you do not have the need to open your mouth, “help” them, try to master the rhythmic breathing of one nostril (while holding the other with your finger). In this case, you should have enough air coming through one nostril.

In the future, complicate uniform nasal breathing, inhaling jerkily, in 2-3 steps, with exhalation through the mouth. It is enough to repeat the exercise 3-6 times.

Abdominal breathing exercise. Trying to keep the chest motionless, while inhaling, try to stick out the stomach as much as possible. Breathe through your nose. As you exhale, pull in your belly vigorously. To control the correctness of movements, keep your hands on your chest and stomach. Repeat the exercise 8-12 times.

chest breathing exercise. Trying to keep the front wall of the abdomen motionless, while inhaling, expand the chest as much as possible in all directions. Exhalation occurs due to vigorous compression of the chest. Breathe only through your nose. To control the correctness of movements, keep your hands on your waist. Repeat the exercise 8-12 times.

Full breath. You can start this exercise if you have mastered the previous three exercises well. During inhalation, expand the chest and at the same time (or somewhat later) protrude the front wall of the abdomen. Begin exhalation by gently drawing in the abdominal wall, followed by chest compressions. Breathe only through your nose. To control the correctness of movements, for the first time, hold one hand on the chest, the other on the stomach. Repeat the exercise 8-12 times.

Counter breathing. Very well develops coordination of respiratory movements. During inhalation, the chest expands and the abdomen retracts; when exhaling, the chest contracts and the abdomen protrudes. This is an excellent diaphragm training, due to which abdominal breathing is carried out. Perform the exercise rhythmically, without tension and silently. Breathe through your nose. Repeat the exercise up to 12 times.

The next step in mastering breathing is training to control the rhythm of breathing. Smoothly slow down the rhythm of your breathing, and having reached a certain limit (as soon as you feel discomfort), without disturbing the smoothness, gradually speed it up until you return to the original rhythm. Separately, train in a smooth deepening of breathing without changing the rhythm. In this exercise, you do not need to set records, it is important just to study your capabilities in order to expand them over time. Breathe through your nose. Work continuously for no more than 2 minutes in a row.

Rhythmic nasal breathing with prolonged exhalation. Inhale for 2 seconds, and exhale for 4, then inhale for 3 seconds - exhale for 6 seconds, etc. Gradually lengthen the exhalation to 10 seconds. The maximum duration of the exercise is 12 respiratory movements.

Now combine breathing with regular gymnastic exercises. The simplest is a combination of uniform nasal breathing with walking at a slow pace. Focus all your attention on the rhythm and synchronization of walking and breathing. Choose the optimal, familiar pace for yourself. When performing this exercise, the inhalation should be somewhat longer than the exhalation or equal to it. Perform the exercise for 2-3 minutes.

Starting position - arms down, legs together. Raise your arms through the sides up - inhale, return to the starting position - exhale. Repeat the exercise 3-6 times.

Arbitrary breathing simultaneously with the rotation of the arms in the shoulder joints forward and backward, alternately 4 times in each direction. Repeat the exercise 4-6 times.

"Ragged" breath. Take a slow breath in through your nose. Exhale in one quick movement through your mouth, then hold your breath for 3-5 seconds. Repeat the exercise 4-8 times.

Then change the sequence: a quick deep breath through the mouth, a slow exhalation through the nose. Repeat 4-8 times.

Synchronization of leg movements with breathing. Starting position - legs together, hands on the belt. Take your straight leg to the side and return to the starting position - inhale; pause - exhale. Repeat the exercise 6-10 times on each side.

You can do this exercise as well. Put your straight legs together, lower your arms. Alternately bend your knees. When lying down, it is like riding a bicycle; in a standing position - running in place: a raised leg - exhale, lowered - inhale. Repeat the exercise 6-10 times with each leg.

This exercise allows you to increase your breathing by bending over. Starting position - feet shoulder width apart, arms along the body. Start tilting to a horizontal position and below. Tilt - exhale, straighten - inhale. Notice how this facilitates the work of the diaphragm. Repeat the exercise 6-10 times. The complication of this exercise is tilting to the side. Starting position - legs together, arms to the side. Tilt your torso to the sides. Tilt - exhale, return to the starting position - inhale. Repeat
exercise 6-10 times.

You can make things even more difficult. Perform torso twists to the sides. Turn - exhale, return to the starting position - inhale. Repeat the exercise 6-10 times on each side.

Breathing with a load. Starting position - lying on your back. Transition to a sitting position - exhale; return to starting position - inhale. Repeat the exercise 6-8 times.

Squats. Squat - exhale; rise - inhale. Repeat the exercise 10-15 times.

Breathing exercises for neurosis and depression

If expressed in scientific terms, it should be said that neurosis is a mental illness, which is characterized by various kinds of disorders. That is why it is worth considering what this violation is and what kind of psychological work is being done with neuroses.

How to live with neurosis?

In general, such a diagnosis as - neurosis is not unambiguous, the fact is that at the present time its origin is influenced by a lot of reasons. In order to better understand the problem, consider the main causes that affect the occurrence of the problem:

7. stressful situations. The fact is that most often the causes of any kind of mental disorders are two factors: depression, and its duration. In general, minor stressful situations temper a person’s character, but this should be only in moderation. But depression, it will not only aggravate the situation, but also provoke psychosis.
8. Prolonged fatigue. The presented symptom is observed in those people who work excessively and practically do not rest. The deterioration of the condition occurs due to the fact that the stress accumulates for a long time and often it is simply not noticeable. Problems begin to appear at the moment when the allowable limit is overcome. It must be remembered that even if the work brings great pleasure, it becomes very tiring, therefore, in order to avoid neurosis, everyone should at least rest a little.

In general, there are many more reasons for the occurrence of the presented violation, the above are just the main ones.

9. Excessive fatigue. This is not only a consequence, it is also a cause.
10. Focusing on stressful situations. Most people react to stressful situations extremely negatively, and in some cases fearfully. The fact is that it is at such moments that the level of resistance to stress becomes less and the person ceases to think sensibly and does what he does not want.
11. Decreased brain performance. The reason for this trouble is simple - a person has been focused on negative emotions for a long time, due to which the brain is simply not able to switch to other tasks. Scientists have proven that a person is not multitasking, since this “function” is inherent only in computers. That is why, with anxiety, most of the attention goes in the negative direction.

Exercise therapy for neuroses

Initially, it should be noted that exercise therapy for neuroses is very useful in its most diverse directions. Any of the selected types of classes must take place in a calm environment, without excessive physical or emotional stress. In addition to all this, it is necessary that physiotherapy exercises be carried out exclusively according to the prescription of a specialist with his special recommendations. This is due to the fact that it is the doctor who can choose the necessary exercises for a particular case.

It is wonderful when the prescribed physical education is performed in the fresh air. The fact is that it is the influence of natural sun rays and sounds of wildlife will have a beneficial effect on improving the patient's condition. Strengthening physical activity should be carried out gradually. During the treatment period, a person needs not only physical activity, but also psychological (to divert attention from negative thoughts).


A significant place is occupied by respiratory gymnastics in neuroses. Such physical education can be divided among themselves into static (when during the action the arms and legs of a person remain motionless) and dynamic (in this embodiment, the moving parts of the human body take part). In the process of carrying out such exercises, the work of all internal organs and tissues in the body is significantly improved.

A very important aspect is that physiotherapy exercises should be carried out only with an experienced instructor. A great option would be to carry out such exercises, for example, in a pool or on a pond. The fact is that it is water exercises that bring great benefits to the human body, relaxes, distracts from unnecessary negative thoughts and emotions, and also provides a kind of massage on the tissues and organs of the human body.

Many people think - “Well, why can’t I choose a set of exercises for myself? There's so much on the internet right now." But you should not do this, because it is better to contact a specialist and follow his recommendations until the condition is completely stabilized. You can not be excessively tired after the exercises, as the feeling of fatigue will only worsen the situation. All loads should be carried out gradually.

It should be remembered that the prescribed physiotherapy exercises will directly depend on the general condition of a person.

Thus, when hysterical, you need to choose active activities, but only those that will be aimed at braking, during the exercises you should use calm music. You should not be inclined to intense games due to the fact that this can further unbalance an already shattered mental state.


Patients with such a diagnosis are better off undergoing treatment in a sanatorium. The thing is that it is in such conditions that not only drug treatment will be carried out in conjunction with exercise therapy, but additional work will be done with a psychologist.

Breathing exercises for neurosis

Before you directly start working on the exercises, you need to master the correct breathing technique. In order to do this, you need to sit or stand in such a way that your back is straight and your mouth is closed. Breathing should be done through the nose. We take a deep breath, during which there is a feeling that the air enters all the respiratory organs and imagine that the stomach begins to stretch.

Having already reached the maximum in the exercise, you need to hold your breath for a few seconds and slowly begin to exhale the air. This is done in reverse order. Initially, the air should come out of the chest and lastly from the abdomen. This type breathing is called - full and in order for everything to work out you need to work out a little.


Many people are accustomed to breathing chest breathing (the case when the air fills only the chest space). This type of breathing is superficial and greatly limits the real possibilities of a person. In eastern countries, such breathing is considered not normal.

You need to practice the full breathing technique and you don’t need to panic if your head starts to feel dizzy at first, you shouldn’t immediately say to yourself - I can’t, this is a normal phenomenon for an unaccustomed organism. The thing is that in this way the body will respond to a large amount of oxygen, which begins to enter the body.

Heart reserve. Dosing of physical activity

In the process of conducting physiotherapy exercises, it is simply necessary to clearly dose the loads depending on the age criteria of the patient, his pulse at rest, the diagnosis, and also on the doctor's prescription. With neurosis and in the process of its treatment, taking into account the entire reserve of the heart, it is by no means possible to use it more than 100%. That is why it is worth strictly adhering to the appointments of specialists that relate to loads, especially if there are already problems with the heart or with respiratory systems Ouch. In addition to full control of the pulse, one should carefully monitor the general condition of the person and be sure to pay attention to the possible appearance of shortness of breath, skin color, sweating, coordination of movements, and the presence of pain.


In order to avoid all sorts of problems in the rehabilitation process, you must strictly adhere to the recommendations and in no case overdo it with classes.

And in general, in order to avoid the pathology presented, you do not need to overwork, because everyone needs rest, do not be nervous, as this adversely affects the state of the whole organism. You need to live and enjoy everything around you and then everything will be fine!

If it is easier to relate to life, then you can easily avoid nervousness. But if stress occurs, then just do physiotherapy exercises and the stress will immediately pass. The main thing is not to be lazy and regularly engage in sports activities.

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In this article, information is not only about physical therapy for neuroses, therapeutic exercises for neuroses and breathing exercises. It is about how to stay healthy in the conditions created by our civilization and technological progress - that is, about a healthy lifestyle in conditions of survival. In order to qualitatively understand this issue, the book by Galina Sergeevna Shatalova “Choosing a Path” is presented, which can be downloaded. I have included several videos on the subject of "Neuroses" in the article, which will help you get the most useful and necessary information, which will undoubtedly strengthen the desire for health. Understand well the causes of neurosis, the essence of neurosis and methods of treatment and prevention. This is relevant not only because neurosis negatively affects the quality of life of a person and his family and environment, but also because constant stress and bad mood exhaust the body and lead to a decrease in immunity and even serious diseases.

At the end of the article, music for meditation and relaxation.

Therapeutic exercise for neuroses.

Physiotherapy exercises for neurosis in complex treatment aims to restore the central nervous system, harmonize the processes of inhibition and excitation in the central nervous system, and increase the adaptive capabilities of the body. Individual personality traits, concomitant diseases and the age of the patient are taken into account.

In the hospital and the clinic, therapeutic exercises for neuroses are carried out by a group method with musical accompaniment. General strengthening exercises are included, including with dumbbells, breathing exercises and relaxation; stretching, balance, coordination exercises are useful. General strengthening exercises alternate with relaxation exercises. Walking, health path, slow running, board games (chess, checkers, backgammon), playing towns, sports games (volleyball, basketball), skiing, cycling, swimming, rowing, training on simulators, occupational therapy are shown.

Fishing, picking up mushrooms and berries, clay modeling, needlework, dancing are useful.

There are no restrictions in physiotherapy exercises for neuroses. The main thing is to observe the gradualness of the loads and the regularity of classes, preferably according to the daily routine. The greatest benefit will bring classes in nature with a good mood and a desire to be healthy.

This is a video of the club "Vita", created on the initiative of Galina Sergeevna Shatalova in Yekaterinburg, about the morning workout of the next health school group. Pay attention to what a friendly and positive atmosphere is present among people who want to be healthy and lead a healthy lifestyle.

Early morning, the very first warm-up of the new group. People are embarrassed at first, but then they loosen up, a single field of kindness, openness and joy appears. Shackled and uncertain movements gradually become confident, rhythmic, harmonious. The body is relaxed, the tension is gone, smiles shine on the faces.

For the treatment of neuroses, this is the best environment.

Therapeutic gymnastics for neuroses.

I offer you another video, which presents a brief demonstration of exemplary exercises of therapeutic exercises for neuroses.

Ideal for the treatment of neurosis

Pay attention to the alternation of exercises for the spine and relaxation. Emphasis on inhalation and exhalation.

Read articles for additional information on the topic "Neuroses":

Heart reserve. Dosing of physical activity.

As with vegetative-vascular dystonia, with hypertension and other diseases, you need to know your heart reserve in order to properly dose the load on the heart.

Let us briefly repeat the necessary formulas.

1). Counting the pulse at rest for 1 minute after a short rest.

2). Maximum heart rate during exercise = 180 - age.

3). Heart reserve (100%) = Maximum exercise heart rate - Resting heart rate in 1 minute.

The reserve of the heart is determined in order to dose the load downward. It must be remembered that with neurosis, the adaptive capabilities of the body are reduced. In case of neurosis, we will use not 100, but 80% of the reserve of the heart, so that the condition does not worsen due to fatigue.

I'll give you an example. Age 46 years.

Pulse at rest 66 beats per minute.

180 - 46 = 134 beats. per minute is the maximum allowable heart rate.

134 - 66 = 68 beats per min - 100% of the reserve of the heart.

68: 100 * 80 = 55 beats per minute is 80% of the reserve of the heart.

4). Resting heart rate + 80% heart reserve = dosed load for a given person.

66 + 55 = 121 beats in min.

During training, you need to breathe only through your nose. If you want to breathe through your mouth, then the body is overloaded, the cells do not have enough oxygen (this can happen due to a lack of carbon dioxide in the blood, red blood cells cannot give oxygen to the cells, because with a lack of carbon dioxide, there are too strong bonds between red blood cells and oxygen molecules).

Breathing exercises in neurosis.

Read the article “Put your nerves in order”, which has a simple breathing energy exercise with a calming healing effect.

The body should be relaxed, the mind should be concentrated on internal sensations with the expectation of a specific goal - harmonization of the body, relieving tension, controlling one's emotions. You need to tune in and experience a feeling of bliss and pleasure.

“The sitting posture on a chair can be extremely productive for both passive and active forms of breathing exercises. It is especially important not to forget about the position of your body. There are no trifles here. There should be a right angle between the thigh and lower leg. The back is straight, relaxed, hands lie on the hips with the thumbs inward. Keep your head straight and calm. This posture can be used for many breathing exercises."

Full rhythmic breathing can cause side effects especially in people who are overly irritable and suffer from high blood pressure. They are encouraged to breathe while sitting with the movement of their hands. This is a calming exercise. Therefore, at the slightest sign of irritability, stop all other exercises and move on to this (seated exercise with hand movement).

Breathing is accompanied by a sluggish, relaxed movement of the hands. When inhaling, they slowly, in the rhythm of breathing, rise to about shoulder level. When exhaling, they also slowly lower to their original position. Moreover, when inhaling, the hands move a little differently than when exhaling, which is clearly seen from the drawings. When exhaling, they seem to be half-open, when inhaling, they are limply lowered.

Starting position for a calming breathing exercise while sitting with the movement of the hands.

Inhale, hands rise smoothly, hands are relaxed.

Slow exhalation, hands gently fall down; the hands are half open, the fingers are slightly apart.

“People who are easily excitable can unconsciously perceive even a simple holding of breath during inhalation and, especially, during exhalation, as a spontaneous convulsive phenomenon. This will cause an unwanted rush of blood, overexcitation of the central nervous system; can also cause not only insomnia, but also more undesirable consequences. This should certainly be remembered by people suffering from neurasthenia and hypertension. They should refrain from holding their breath after exhaling. At first, until health returns to normal, they should only inhale, hold after inhalation and exhale.

In the book by G. S. Shatalova “Choosing a Path”, the entire third chapter is devoted to breathing exercises.

Healthy lifestyle.

With all my heart I welcome the system of natural healing of Galina Sergeevna Shatalova, which is described in her kind and smart books. One of them is "Path Choice". After reading this book, you will understand by what laws the human body lives, in what conditions you need to exist in order to stay healthy, happy and live long, get detailed information on how to put into practice all the recommendations for changing your lifestyle. I welcome her kindly - a strict conversation with patients, as Galina Sergeevna is a military surgeon, a neurosurgeon with vast experience in medical practice, which in practice has tested and scientifically proven what a person needs for a healthy body and spirit. She cured many terminally ill people from the most serious diseases.

The system of natural healing relies on three important components:

1). Spiritual health - (spiritual health in the healing system is of the greatest importance. It implies the absence of selfishness, tolerance, the desire for unity with nature in the broadest sense of the word, understanding the laws of the unity of all living things and the principles of living ethics, universal love. They are formulated in the commandments of the New and the Old Testament. healthy man one who does not live personally for himself at the expense of others, but as an equal with concern for others. Living according to the laws of goodness is the only way for mankind to survive.)

2). Mental health (this is a harmonious combination of conscious and subconscious, providing both the stability of the organism in terms of survival and adaptability to changing environmental conditions.)

3). Physical health (Respiration, nutrition, movement, hardening (thermoregulation) play a role in maintaining physical health.)

The main condition for the system of natural healing of the body is the simultaneous use of all health factors, and not just one thing, that is, an offensive on all “fronts”. If you want to be healthy and achieve longevity, then you need to lead an appropriate lifestyle. The book by Galina Sergeevna Shatalova "Choosing a Path" will help you to understand and take a different look at the very important components of human health. Read the book on the SVITK.RU Library website.

neuroses.

Neuroses are functional disorders of mental activity arising under the influence of psycho-traumatic factors and manifested in violation of higher forms of behavior, a decrease in mental and physical performance, limiting the body's adaptive capabilities to various influences, contributing to the occurrence of somatic diseases.

Neurosis has a variety of manifestations, which are largely determined by the characteristics of the individual. Painful disorders in neuroses never reach a psychotic level and do not lead to severe maladjustment; patients retain a critical attitude towards existing disorders.

The main forms of neuroses are neurasthenia, hysteria and obsessive-compulsive disorder. Often there is a combination of these neuroses and pronounced vegetative-vascular functional disorders, which explains the poor health of a person and the variety of complaints. In such patients, any other diseases are more severe.

The main cause of neurosis is unfavorable psychogenic factors (irritants) that cause overstrain and disruption of higher nervous activity.

Reducing resistance to stress and the emergence of neuroses contribute to:

2). bad habits,

3). distance from nature, apartment-city lifestyle.

4). violations of biorhythms resulting from changes in work activity, severance of family ties, violations of the regime of rest and nutrition;

5). a large workload of duties combined with a lack of time.

6). information overload and, conversely, information deficit; a long search for solutions to problems, including conflict situations; reassessment of existing ideas about life.

7). negative feelings and emotions: disappointment and hopelessness, resentment, envy and others. Unjustified containment of emotions and one's needs is essential.

8). age-related hormonal changes in the body.

It should be noted that under the action of the same unfavorable psychogenic factors, neurosis does not occur in all people, but only in individuals. This means that the properties of the organism itself are essential in the occurrence of neurosis: the type of higher nervous activity (cholerics and melancholics are more often susceptible) and congenital psychopathy.

Neurosis is more common in people with

rapid exhaustion of nervous processes (asthenic type);

prone to violent, unrestrained reactions and with high suggestibility (hysterical type);

self-doubt, fixing attention on certain thoughts and actions (anxious and suspicious type).

forms of neuroses.

There are several forms of neurosis, which depends on the nature of the psychogenic irritant and on personality traits: neurasthenia, hysteria and obsessive-compulsive disorder.

Neurasthenia (asthenic neurosis - nervous exhaustion, overwork). A disease characterized by increased irritability along with rapid mental fatigue. Patients react to ordinary stimuli (loud sound, creaking of doors, the appearance of another person) with inadequate reactions: they raise their voice, shout; they have palpitations, hypertension, headache. Along with incontinence, mental and physical exhaustion quickly sets in, attention and memory are weakened; sleep is disturbed (insomnia at night and drowsiness during the day), appetite, functional disorders of the intestine (constipation or diarrhea), sexual activity decreases. There are stable features of asthenization: apathy, indifference, weakness (“hands down”, you don’t want to do anything).

Hysteria is a form of neurosis in which patients tend to attract the attention of others.

There may be symptoms of various diseases, of which the patient with hysteria is well aware. All these symptoms disappear instantly if it can be proved that he is perfectly healthy. This is due to the high suggestibility and suspiciousness.

Mental disorders can be manifested by memory loss (amnesia), confusion, delusions, and rarely hallucinations. There may be disturbances of sensitivity and movement in a wide variety of forms. For example, catatonia - immobilization in a pretentious position, paralysis and paresis.

There are numerous manifestations of vegetative functions: shortness of breath (according to the patient, it is difficult for him to inhale), swallowing disorders, nausea and vomiting, changes in blood pressure and pulse, and many others.

Thus, hysteria is a form of neurosis, which is characterized by a variety of mental changes, disorders of sensitivity, movements and autonomic functions with a satisfactory general condition sick. In hysteria, the control of the functions of subcortical formations by the cerebral cortex is weakened.

Hysterical attack. There is hysterical excitement, which is caused by psychotrauma (as a rule, this is a discrepancy between the expected and reality, some kind of dissatisfaction). An attack of hysterical excitement looks demonstratively, theatrically, in order to attract the attention of the public; accompanied by hysterical laughter, sobs; often there may be hysterical convulsive seizures and hysterical syncope (hysterical syncape). A patient with hysteria during a faint falls so as not to bruise and not be injured. That is, he prudently calculates how to fall and not hit. Nausea and vomiting are possible, after an attack - sudden weakness.

Help with a hysterical attack. No need to fuss. It is enough to stand by, doing nothing. You can put a pillow under your head. When the attack is over, give a drop of tincture of valerian or motherwort on hot water. If the person’s condition, in your opinion, causes concern, then call an ambulance; especially if the attack happened in a public place (and hysterical attacks most often occur in in public places in the presence of a large number of people).

Remember that your excessive attention to the patient during a hysterical attack, active participation in providing assistance and fuss around him can increase the manifestations of hysteria and even contribute to the frequency of attacks and the deepening of this neurosis, since it is in this way that the patient achieves his goal - attracting attention.

Obsessive-compulsive disorder (obsessive-compulsive neurosis) is a form of neurosis, which is characterized by the appearance of constant insurmountable, contrary to the wishes of the patient, fears, memories, doubts or actions. Obsessive fears (phobias) can be very diverse: fear of closed or, conversely, open space, fear of getting sick with a serious illness, fear of heights, and many others. Fears can be so strong that they completely paralyze the patient's consciousness, that is, he cannot think about anything else. Obsessive actions are associated with obsessive fears and doubts: for example, because of fear of some kind of infection, a person repeatedly washes his hands, boils dishes, etc. It is considered pathological when these fears and actions are unjustified. In connection with the fixation of attention on fictitious stimuli disturbing the patient's imagination, a person performs his duties at home or at work abnormally. So, for example, a woman after childbirth hardly approaches the child, spending most of her time and energy on putting things in order and sterile cleanliness in the apartment. Or a person does not get a job, fearing that he will not be able to cope with his usual official duties.

For all forms of neurosis, it is characteristic that a person is aware of the painfulness of his condition, understands the meaninglessness of his fears and doubts, but cannot get rid of them, cannot control his feelings and emotions. It is clear that all this affects the quality of his life, prevents him from living a full life and working normally.

Any neurosis is characterized by a decrease in the functionality of the central nervous system, its rapid fatigue, inadequacy of reactions to various stressful stimuli, which reduces the adaptive nature of behavior. For example, what used to cause a reaction does not now; or there is an overreaction to a weak stimulus; or to a strong stimulus - a weak reaction.

Let me present to your attention the TV program “Conversations with a Psychologist”, in which the psychotherapist Elman Osmanov talks about neuroses.

Psychomotor agitation.

Sometimes, against the background of neuroses, psychomotor agitation occurs - a sudden complex pathological state of arousal of mental activity under the influence of a strong traumatic factor, which is expressed in the acceleration and intensification of movements, speech, thinking, emotions (a state close to panic).

A person does not control himself, can be a danger to others and to himself. Call an ambulance. You can’t discuss his condition with other people, you need to convince him of your own goodwill, speak politely to “You” and calmly as if nothing is happening: you can’t ask about his condition, you need to talk about something that does not relate to this situation.

Be sure to remove all sharp and cutting objects, do not lose vigilance, as the patient's behavior can change dramatically. We must be prepared to prevent a possible suicide attempt.

I say this because everything happens in life. Neurosis can masquerade as various diseases. Even an experienced doctor will need some time to determine the diagnosis of neurosis, psychosis or other disease.

Psychopathies.

I consider it necessary to pay attention to the innate predisposition to neuroses. Below is a quote from V. I. Dubrovsky’s book “Therapeutic exercise”.

Psychopathy is a congenital, slightly reversible, pathological warehouse of the personality, covering the entire mental constitution, in which adaptation to the environment is disturbed. Psychopaths are distinguished not only by disharmony of character, but also by a much greater vulnerability compared to ordinary people, increased sensitivity to internal (age crises), somatogenic, psychogenic and social factors. These properties determine the diversity of the dynamics of psychopathy, the main forms of which are phases and pathological reactions.

There are the following types of psychopathy: schizoid, psychasthenic, asthenic, afferent, paranoid, hysterical, excitable. Emotionally obtuse psychopaths have also been described.

Schizoid psychopaths - unsociable, preferring solitude, reserved people who avoid violent manifestations of feelings, etc. The basis of the schizoid temperament is a combination of excessive sensitivity and coldness (psychasthenic proiftion).

Psychasthenic psychopaths are distinguished by a tendency to doubt, lack of inner confidence in the truth of feelings and the correctness of their judgments and actions, indecision in choosing a line of behavior, etc.

Asthenic psychopaths are characterized by general nervous weakness, timidity, excessive sensitivity and impressionability, which is found primarily in unusual situations that go beyond everyday situations. A distinctive feature of asthenics is increased fatigue.

Affective psychopaths are personalities of the cycloid circle, sociable, friendly, good-natured. One of their main features is emotional lability, mood instability, sometimes reaching the level of regular affective disorders.

Paranoid psychopaths are people of one-sided, but persistent affects that take precedence over logic and reason, wayward, frank, distrustful, etc.

Hysterical psychopaths are distinguished by the desire to appear more significant than they really are, to experience more than they are able to survive, and so on. Among the painful manifestations in hysterical psychopaths, various autonomic and hysterical paroxysms (spasms, aphonia, tremor of the fingers and toes, etc.) predominate.

Excitable or emotionally stupid psychopaths adjoining them - personalities are quick-tempered, irritable, devoid of a sense of compassion, cruel and gloomy. The forms of response most characteristic of them are attacks of anger, rage for any very insignificant reason, sometimes accompanied by an affectively narrowed consciousness and sharp motor excitement.

Comprehensive rehabilitation of psychopathy includes medical and pedagogical measures aimed at correcting the personality. The hospital provides drug therapy (psychotropic drugs), psycho- and occupational therapy (sculpting, drawing, Board games, choral singing, group viewing of films, etc.), diet, vitaminization, exercise therapy in a group method, accompanied by music, outdoor games.

Prevention of psychopathy begins with proper obstetric care and other measures. Subsequently, rational education in the family, school, physical education and sports with parents and children is of great importance. It is necessary to envisage a number of social and pedagogical measures in relation to the so-called difficult children. The family should have a friendly atmosphere, adherence to diet, sleep. Before going to bed - taking a shower, airing the room, etc.

I attach great importance to the normal course of pregnancy: the child must be desired, the parents must be healthy and lead a healthy lifestyle. Previous abortions have an adverse effect on subsequent pregnancies.

And after the birth of a child, you need to instill in him a positive attitude towards life and cultivate good feelings; the baby should grow up in the magical field of love of parents for each other and, of course, for him.

Tension headache.

Headache often accompanies an existing neurosis due to muscle tension with strong psycho-emotional experiences. Under stress, the muscles of the collar zone and neck, as well as the muscles of the head, are primarily tensed. Dr. Sperling talks about muscle tension headache.

I also recommend watching Dr. Sperling's short and informative video lecture on stress. It is necessary to realize the impact that strong and prolonged stress has on the human body in order to think about whether it is necessary to be treated when nervousness, anxiety and other disorders of mental balance appear. Watch the video about stress in the article "Therapeutic exercise for hypertension."

How to behave with a "neurasthenic"?

Living and communicating with a "neurasthenic" is not easy. Sometimes the question of divorce comes up. First you need to try to cure neurosis, which responds well to physiotherapeutic procedures (massage, exercise therapy, electrosleep, halochamber (salt cave) and others); medications; talking to a psychologist helps. It is also necessary to reconsider the way of life: bring rhythm into your life (daily routine, music, physical education, timely maintenance of order in the house, etc.); healthy lifestyle (exclude bad habits, include healthy eating, physical education, healthy full sleep, rest and more); and cultivate a positive attitude towards life and towards people.

For Orthodox believers, the question of divorce is not worth it. Divorce is carried out only in case of treason. The best medicine for a "sick" soul is confession. A person must be aware that because of the manifestations of his negative emotions and actions, not only the people around him suffer, but first of all he himself. Confession helps to return to adequacy, understand the pattern of life problems and look for the cause of misfortunes in oneself.

How to deal with an unbalanced person? Talk to him as if he is perfectly healthy: politely, calmly, patiently, with understanding; be sure to listen to him in order to give him the opportunity to understand what is happening to him and find out what is bothering him. A kind word heals, you need to find these good words, for example, "it's okay, we'll break through" or "everything will be fine, we will deal with the problem." The most important thing is to try not to be an additional irritant for the "neurasthenic", not to say words and not to do things that unnerve him (within reasonable limits), not to respond to rude treatment in the same way, otherwise there will be a skirmish - a pronounced conflict. Learn to calm a "nervous" person, find an approach to him. No need to hide the truth; it is necessary to speak sincerely, benevolently, considering every “little thing”. But do not allow permissiveness.

Neurosis must be treated, because with a long course of neurosis, the nervous system is depleted, there is a risk of psychosomatic diseases.

“The human body was created as the highest resource of nature, and thanks to the plastic properties of its central nervous system, it is able to self-repair and improve itself. If only the appropriate conditions were created.”

It is required to eliminate annoying stress factors and ensure contact with nature with love for it, a positive attitude and good mood, daily routine, a healthy lifestyle; physical therapy is needed for neurosis, massage and other physiotherapy procedures, spa treatment.

Therapeutic gymnastics for neurosis will be of great benefit if you learn how to move correctly.

“The main thing in movement is the ability to liberate the muscles, trust them, give them the opportunity to contract freely and relax in a natural rhythm. Then only those of them that are absolutely necessary at a given moment for a given character of movement will work. The rest will have the opportunity to rest. But this must be learned, and learned by everyone. The system of natural healing includes exercises, the purpose of which is to teach a person the art of movement against the backdrop of relaxation. (G.S. Shatalova "Choice of the path").

Exercises for neurosis stimulate the production of endorphins, harmonize the nervous system and the whole body, providing a therapeutic effect in conjunction with proper nutrition, breathing, hardening and spiritual work on oneself in order to cultivate good positive feelings, emotions, thoughts and actions. Life according to the laws of good makes a person happy and mentally healthy.

Chapter 19 exercise therapy for neuroses

Neurosis- this is a long and pronounced deviation of higher nervous activity from the norm due to overstrain of nervous processes and changes in their mobility. At the heart of pathophysiological changes in neuroses are violations of: the processes of excitation and inhibition; relationships between the cortex and subcortex; normal relationships of the 1st and 2nd signal systems. Neurotic reactions usually occur to relatively weak, but long-acting stimuli, leading to constant emotional stress.

An important role in the development of neuroses is played by a critical overstrain of the main nervous processes - excitation and inhibition, an excessive requirement for the mobility of nervous processes. Neuroses in people have a social nature, their occurrence and development are determined by psychogenic disorders. Experiences, various negative emotions, affects, anxious fears, phobias (fears), as well as constitutional predisposition are important.

Neurosis can also develop secondarily, on the basis of past illnesses and injuries.

Experts distinguish three main forms of neurosis: neurasthenia, hysteria and psychasthenia (compulsive disorder).

Neurasthenia (asthenic neurosis). It is the most common type of neurosis and is characterized by a weakening of the processes of internal inhibition, increased mental and physical fatigue, absent-mindedness, and a decrease in working capacity. At the initial stage of neurasthenia, a person becomes irritable, does not tolerate emotional and physical stress; he has tearfulness, touchiness, dissatisfaction with himself. Patients do not tolerate bright light, harsh noise, loud speech, temperature changes. Mental activity is hampered by constant headache, throbbing or noise in the head. There are also palpitations, excessive sweating, sleep disturbance (drowsiness during the day, and insomnia at night).

In most cases, neurasthenia has a favorable outcome - especially in cases where it is possible to resolve the situation that caused emotional stress.

At psychasthenia (compulsive disorder) the 2nd signaling system predominates with congestive excitation in the cerebral cortex. This disease is characterized by inertness of cortical processes, their low mobility. In the brain, foci of pathological stagnation are formed - “sick points”. Psychosthenia is characterized by obsessive thoughts, ideas, obsessive fears, or phobias (fear of space, position, transport, etc.). Obsessive compulsive disorder, unlike other neuroses, is characterized by a protracted course - especially in people prone to suspiciousness and anxiety.

At hysteria (hysterical neurosis) the functions of the subcortex and the influence of the 1st signaling system predominate. Violation of the coordination of the cortex and subcortex contributes to increased excitability, mood swings, mental instability, etc.

Hysteria is characterized by movement disorders (hysterical paresis and paralysis, hyperkinesis, tics, tremors), autonomic disorders and sensitivity disorders.

There may also be seizures in the form of various crises (hypertensive, cardiac), asthma attacks, prolonged sobbing (usually in public). Often these seizures are similar to epileptic ones, but unlike the epileptic, hysterics do not cause serious injury to themselves.

The treatment of neuroses is complex: the creation of a favorable environment, the elimination of a traumatic situation; or softening the patient's response to it; restorative treatment; the use of tranquilizers, psychotherapy, physiotherapy exercises.

Tasks of exercise therapy for neurasthenia:

– training of the process of active braking;

– normalization (strengthening) of the excitatory process.

Exercise therapy classes should be carried out in the morning, during the minutes; For the most debilitated patients, it is better to start the first few days with 10-minute sessions. The amount of load and the number of exercises should be minimal at first and increase gradually. Initially, simple exercises should be included in the classes; in the future, you can use exercises with more complex coordination of movements. An increase in the emotional tone of patients is achieved by using sports games according to simplified rules (volleyball, table tennis, croquet, golf, gorodki) or elements of various games.

Patients with neurasthenia benefit from walks, close tourism, and fishing; they contribute to the unloading of the neuropsychic sphere, provide switching of patients from daily activities to other activities, have a training effect on the cardiovascular and respiratory systems.

Tasks of exercise therapy for hysterical neuroses:

– decrease in emotional excitability;

- development of the inhibitory process in the cerebral cortex;

- creating a stable calm mood.

Classes should include exercises for attention, accuracy of execution, coordination and balance. The pace of movements should be slow; the voice of the methodologist and the musical accompaniment should be calm. In the classroom, you should predominantly use the method of explanation, rather than showing exercises. It is advisable to use whole combinations of gymnastic exercises. In addition, exercises in balance, jumping, throwing, some games (relay races, towns, volleyball) are recommended.

With hysterical contractures and paralysis, exercises should be addressed to muscle groups not involved in them. To achieve differentiated inhibition, it is necessary to simultaneously perform various movements of the left and right hand or foot.

The group involved should include no more than 10 people. Commands should be given slowly, smoothly, in a conversational tone. The exercise therapy instructor must notice and correct all the mistakes of those involved.

Tasks of exercise therapy for psychasthenia:

- activation of vital processes;

- "loosening" of the pathological inertia of cortical processes;

- removing the patient from the oppressed moral and mental state, facilitating his communication with others.

In the classroom, emotional exercises are used, performed at a fast pace. It is recommended to use emotionally colored exercises that are well known to the patient, without focusing on the accuracy of their implementation. Errors should be corrected by showing the correct performance by one of the patients. In this regard, it is advisable to include convalescent patients in the group, more emotional and with good plasticity of movements.

In obsessive states, appropriate psychotherapeutic preparation of the patient, an explanation of the importance of performing exercises to overcome feelings of unreasonable fear is of great importance. It is necessary to use the game method of conducting classes more widely, as well as performing exercises in pairs. The methodologist's voice and musical accompaniment should be cheerful.

An increase in the pace of movements contributes to an increase in emotional tone. This category of patients is characterized by a slow pace: at first, from 60 to 120 movements per minute, then from 70 to 130, and in subsequent classes - from 80 to 140. In the final part of the lesson, it is necessary to slightly reduce the load and its emotional coloring.

The most beneficial for patients with neurosis is a sanatorium regimen. Rehabilitation measures in sanatorium-resort conditions have a general strengthening effect on the body, contribute to its hardening, increase efficiency and psychological stability. For this purpose, walks, excursions, sports games, swimming pool activities, elements of sports, and tourism are widely used. The arsenal of means necessarily includes a general massage, different kinds psychotherapy and physiotherapy (oxygen therapy, water procedures, sulfide and iodine-bromine baths).

Control questions and tasks

1. Describe the main disturbances in the central nervous system in neuroses.

2. Neurasthenia and its clinical manifestations.

3. Psychasthenia and its characteristic features.

4. Hysteria and its characteristic features.

5. What are the tasks and means of exercise therapy for neurasthenia?

6. What are the tasks and methods of exercise therapy for hysteria?

7. What are the tasks and methods of exercise therapy for psychasthenia?

Neurosis Treatment of neurosis in children and adults

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Gymnastics for neuroses

Gymnastics for neuroses

Under the general name "neuroses" (the modern term is "neurotic disorders") several functional disorders of the psyche are combined. The causes of these serious diseases are very different: complications of other diseases, side effect medicines, prolonged overwork, stress and nervous overload, etc. The practical experience of doctors shows that an integrated approach is most effective for treating neurosis, which includes creating favorable conditions, taking special medications, psychotherapy and exercise therapy (exercise therapy). However, often physical activity completely undeservedly neglected.

Neurosis: main forms and symptoms

Three main forms of neurotic disorders are diagnosed. Each of them differs in symptoms and requires specific treatment, which includes a special set of therapeutic exercises.

• Neurasthenia is manifested in increased excitability, irritability, fatigue and absent-mindedness.

• Hysteria is accompanied by aggressive behavior, an obsessive desire to provoke conflict and be the center of attention, unstable self-esteem.

• Psychasthenia consists in constant obsessive experiences, low self-esteem, self-doubt, and heavy thinking.

Therapeutic exercise for neuroses

Therapeutic gymnastics coordinates the functioning of the signaling systems, the cortex and subcortex of the brain, positively stimulates and calms the nerves. These features allow the use of exercise therapy, including for the treatment of neurotic disorders.

At the beginning of treatment, classes are held individually. Due to the peculiarities of this type of disorder, it is impossible to draw the patient's attention to his possible failures and mistakes when performing exercises. During training, you need to try to distract the patient from difficult experiences, stimulate a positive mood, form activity and perseverance.

At the initial stage, the training program should consist of simple exercises that do not require much muscle effort and increased concentration. In the future, the load is gradually increased. All exercises should be done calmly and slowly. First, the sessions continue for a minute, and then - for a minute.

With psychasthenia, fast, rhythmic, emotional exercises are performed. Sessions of therapeutic exercises are best done with cheerful music (at the beginning of the lesson, it should be leisurely, then its pace gradually accelerates). The movements of people suffering from this form of mental disorder are stiff and awkward. It is necessary to try to emotionally involve patients, arouse their interest in classes and a speedy recovery - this will allow them to calm down and be liberated. As the treatment progresses, it is necessary to introduce collective game and competitive elements into the complex of exercises.

For the treatment of neurasthenia, exercises are selected that allow you to control the processes of inhibition and excitation of the nervous system. The musical accompaniment of the classes should also be appropriate - leisurely compositions are best suited, lyrical melodies are periodically replaced by cheerful ones and vice versa. In this case, the therapeutic effect will increase if exercise therapy sessions are supplemented with regular morning exercises.

In the treatment of hysteria, exercises are performed for coordination of movements, attention, balance and accuracy of execution. Classes begin at a high pace - 140 movements per minute, and gradually slow down to 80. As the treatment progresses, the speed of the exercises decreases proportionally. Music is selected calm and melodic. You can end the sessions with smooth dances.

To enhance the therapeutic effect, the course of exercise therapy should be accompanied by breathing exercises. In the rehabilitation of patients with respiratory neurosis, the latter is used as one of the main means.

The parts of the brain responsible for the respiratory system are closely connected with the autonomic nervous system. Due to this, the implementation of appropriate exercises allows you to stimulate the processes of excitation and inhibition, and in the future - to normalize them.

In the course of therapeutic exercises, it is necessary to monitor the general condition of the patient, to prevent deterioration of health (as well as exacerbation of other diseases) and overwork. Each set of exercises should be developed by a competent specialist, taking into account the individual characteristics of the patient. Gymnastics can be done independently at home. However, group sessions cannot be neglected, since this type of interaction is extremely important in the treatment of neuroses.

Therapeutic exercises for panic attacks

Panic attacks are unexplained, very distressing attacks of anxiety that are accompanied by intense fear and various somatic symptoms (eg, sweating, choking, nausea, insomnia, rapid pulse). Sometimes patients mistakenly find a relationship between certain behavior and/or environment and seizures. In reality, panic attacks occur spontaneously, but in this case they will be additionally provoked by the corresponding situations. Such attacks often accompany neurotic disorders.

In the treatment of panic attacks, a vicious practice has developed, which consists in the fact that all methods are ignored, except for taking psychotropic drugs. However, in this case, great results can be achieved by an integrated approach, which includes physiotherapy exercises.

The nature of panic attacks is very complex, and possible reasons sometimes not at all obvious. Therefore, treatment can only be prescribed by an experienced psychiatrist after a thorough diagnosis. Self-medication in this case almost never brings positive results, on the contrary, in the future it will be more difficult to cope with the problem, in addition, there is a high probability of serious complications.

Neurosis - Therapeutic exercises for diseases of the nervous system

Neuroses are functional diseases of the nervous system that develop under the influence of prolonged overstrain of the nervous system, chronic intoxication, severe trauma, long illness, constant alcohol consumption, smoking, etc. Predisposition to this disease and the characteristics of the nervous system are also of some importance. The main forms of neurosis: neurasthenia, psychasthenia and hysteria.

Neurasthenia is, by definition of IP Pavlov, a weakening of the processes of internal inhibition, which is manifested by a combination of symptoms of increased excitability and exhaustion of the nervous system. Neurasthenia is characterized by fatigue, irritability, excitability, poor sleep, decreased memory and attention, headaches, dizziness, disorders of the cardiovascular system, frequent mood swings for no apparent reason.

Psychasthenia occurs mainly in people of the mental type (according to I. P. Pavlov) and is characterized by the development of processes of congestive excitation (foci of pathological congestion, the so-called sore points). A person is overcome by painful thoughts, all kinds of fears (whether he closed the apartment, turned off the gas, the expectation of trouble, fear of the dark, etc.). With psychasthenia, frequent nervousness, depression, inactivity, autonomic disorders, excessive rationality, tearfulness, etc. are noted.

Hysteria is a form of functional disorder of the nervous system, accompanied by a disorder of mental mechanisms and, as a result, a violation of the normal relationship between the first and second signal systems, with the former predominating. Hysteria is characterized by increased emotional excitability, mannerisms, bouts of convulsive crying, convulsive seizures, a desire to attract attention, speech and gait disorders, and hysterical "paralysis".

The treatment of neurosis is complex: the creation of favorable conditions, drug physiotherapy and psychotherapy, physiotherapy exercises.

Physiotherapy exercises are especially indicated for neurosis, as it increases the strength of nervous processes, promotes their alignment, coordinates the functions of the cortex and subcortex, the first and second signal systems.

Exercises are chosen depending on the form of neurosis.

In case of neurasthenia, for example, physical therapy is aimed at increasing the tone of the central nervous system, normalizing autonomic functions and involving the patient in a conscious struggle with his illness.

The tasks of physiotherapy exercises for psychasthenia: increase emotional tone and excite automatic and emotional reactions; in hysteria - to strengthen the processes of inhibition in the cerebral cortex.

With all forms of neurosis, it is important to distract yourself from difficult thoughts, develop perseverance, activity, and evoke positive emotions in yourself.

Due to the increased resentment and emotionality of a person in a state of neurosis at the beginning of classes, attention should not be fixed on mistakes and shortcomings in the performance of exercises.

In the first period of classes, it is advisable to conduct them individually. Apply simple general developmental exercises for large muscle groups that do not require intense attention; perform them at a slow and medium pace. In the future, exercises with more complex coordination of movements can be included in the classes. Classes should be quite emotional. Patients with neurasthenia and hysteria need more explanation of exercises, patients with psychasthenia - show.

In the treatment of hysterical "paralysis" distracting tasks are used (for example, they are asked to change the starting position). So, with "paralysis" hands use exercises with one or more balls. With the involuntary inclusion of a "paralyzed" hand in the work, it is necessary to pay the attention of the patient to this.

As you master the exercises with simple coordination, the exercises include exercises to maintain balance (on the bench, balance beam), as well as climbing, on the gymnastic wall, various jumps, and swimming. Walking, walking, fishing also contribute to the unloading of the nervous system, relieve irritation, strengthen the cardiovascular and respiratory systems.

The duration of classes in the first period is 10-15 minutes at the beginning, and as you adapt - 35-45 minutes. If the load is well tolerated, then in the second period, exercises are introduced into the classes that develop attention, accuracy of movements, coordination, dexterity, and speed of reaction. To train the vestibular apparatus, exercises are performed with closed eyes, circular movements of the head, torso tilts, exercises with a sudden restructuring of movements while walking, running. Widely used outdoor games, walking, skiing, cycling, volleyball, tennis.

Neurasthenia

With neurasthenia, therapeutic exercises “train” the process of active inhibition, restore and streamline the excitatory process. Physiotherapy exercises, in addition to the mandatory morning exercises, should be carried out in the morning for 15-20 minutes. Starting position - sitting. In the first week of classes, general developmental exercises are performed 4-6 times in a row, and breathing exercises - 3 times. As you master the exercises, the number of repetitions increases up to 10 times, and the duration of classes - up to 30-40 minutes.

During the exercise, pain may occur (palpitations, dizziness, shortness of breath) - this must be taken into account and the load must be adjusted so as not to get tired. To do this, you need to stop exercising and take a break. Exercises should be varied - then they will not get bored and you will not lose interest in physical education.

Psychasthenia

Psychasthenia is characterized by anxious suspiciousness, inactivity, focusing on one's personality, on experiences. Therapeutic physical training helps to bring the patient out of an oppressed moral and mental state, distract him from painful thoughts, and facilitate communication with people.

Emotional, fast paced exercises are recommended. The music accompanying the classes should be cheerful, its pace should be moderate, turning to fast. It is necessary to widely use games, relay races, elements of competitions, dances.

In the future, to overcome feelings of inferiority, low self-esteem, shyness, it is advised to include exercises to overcome obstacles, to maintain balance, and strength exercises in classes.

Patients with psychasthenia are characterized by non-plastic motor skills, clumsiness of movements, awkwardness. They tend to not know how to dance, so they avoid and dislike dancing. In obsessive states, appropriate psychotherapeutic preparation is of great importance. It is important to understand that exercise will help overcome feelings of unreasonable fear.

To increase the emotional tone, exercises are used in pairs, with overcoming resistance, games; to suppress feelings of indecision, self-doubt - exercises on shells, to maintain balance, jumps.

In order to excite automatic reactions and raise the emotional tone, it is necessary to accelerate the pace of movements: from 60 movements per 1 minute (this is a slow pace characteristic of psychasthenics) to 120, then from 70 to 130 and subsequently from 80 to 140. The final part of the classes includes exercises, contributing to some decrease in emotional tone. After doing therapeutic exercises, a good mood should arise.

An approximate set of exercises for psychasthenia

1. Walking in a circle alternately in one direction and the other, with acceleration - 1-2 minutes.

2. Walking in a circle on toes alternately in one direction and the other, with acceleration - 1 min.

3. Starting position - standing, arms along the body. Relax all muscles.

4. Starting position - the same. Alternately raise your hands up (starting from the right), accelerating movements - from 60 to 120 times in 1 minute.

5. Starting position - feet shoulder-width apart, hands clasped into a "lock". At the expense of 1-2, raise your arms above your head - inhale; at the expense of 3-4 lower through the sides - exhale. Repeat 3-4 times.

6. Starting position - arms extended in front of the chest. Squeeze and unclench your fingers with acceleration - from 60 to 120 times in 1 minute. Run 20-30 s

7. Starting position - feet shoulder-width apart, hands clasped into a "lock". At the expense of 1, raise your arms above your head - inhale; at the expense of 2, sharply lower down between the legs, exhaling loudly. Repeat 3-4 times.

8. Starting position - legs together, hands on the belt. At the expense of 1-2 sit down - exhale; stand up at the expense of 3-4 - inhale. Repeat 2-3 times.

9. Starting position - standing on toes. At the expense of 1, go down on your heels - exhale; at the expense of 2, rise on your toes - inhale. Repeat 5-6 times.

10. Exercises in pairs to overcome resistance:

a) starting position - standing facing each other, holding hands, bent at the elbows. In turn, each resists with one hand, and straightens the other. Repeat 3-4 times;

b) starting position - standing facing each other holding hands. Leaning against each other with your knees, sit down, (arms straight), then return to the starting position. Repeat 3-4 times;

c) the starting position is the same. Raise your hands up - inhale, lower - exhale. Repeat 3-4 times;

d) and, p. - the same. Put your right foot on the heel, then on the toe and make three stomps with your feet (dance pace), then separate your hands and clap your hands 3 times. The same with the left foot. Repeat 3-4 times with each leg.

11. Starting position - standing facing the wall 3 m from it, holding the ball. Throw the ball with both hands so that it hits the wall and catches it. Repeat 5-6 times.

12. Starting position - standing in front of the ball. Jump over the ball, turn around. Repeat 3 times on each side.

13. Exercises on shells:

a) walk along the bench (log, board), maintaining balance. Repeat 2-3 times;

b) jumping from the gymnastic bench. Repeat 2-3 times;

c) starting position - standing at the gymnastic wall, holding hands extended forward at shoulder level, by the ends of the rack. Bend your elbows, press your chest against the gymnastic wall, then return to the starting position. Repeat 3-4 times.

14. Starting position - standing, arms along the body. At the expense of 1 - 2, rise on your toes - inhale; at the expense of 3-4 return to the starting position - exhale. Repeat 3-4 times.

15. Starting position - the same. Alternately relax the muscles of the arms, torso, legs.

Hysteria

Hysteria, as already mentioned, is characterized by increased irritability, emotional instability, frequent and rapid mood swings, tearfulness and loudness.

Physical therapy in hysteria helps to get rid of emotional instability and "explosions" of irritability, increases activity, enhances conscious-volitional activity, creates a stable calm mood.

The exercises should include exercises for attention, accuracy of performance, coordination and balance (on different areas of support), dance steps to pleasant melodic music, then move on to smooth dances (waltz, slow foxtrot). The pace is slow. It is necessary to calmly, but accurately perform all movements.

The first classes begin with an accelerated pace characteristic of this group of patients - 140 movements per 1 minute and reduce it to 80, subsequently - from 130 movements to 70, then from 120 to 60.

The so-called differentiated inhibition is developed with the help of simultaneously performed, but different movements for the left and right hands, left and right legs. They also include strength exercises on shells at a slow pace with a load on large muscle groups.

Exercise therapy for neurosis is considered as a natural biological method with a physiologically justified use of physical exercises and natural factors of nature. It has a direct impact on the main pathophysiological manifestations in neurosis - it helps to equalize the dynamics of the main nervous processes, coordinate the functions of the cortex and subcortex, the first and second signal systems, etc. The method of therapeutic physical culture is differentiated depending on pathophysiological disorders in higher nervous activity (neurasthenia , hysteria, psychasthenia), the clinical manifestation of the disease, its main symptoms, emotional tone, age, functional capabilities of the patient.

Patients in hospital neuroses Most often they are on bed rest. In combination with drug therapy, physiotherapy, hygienic and therapeutic exercises are used.

In the first half of the course of treatment (the first period), it is necessary to prescribe simple exercises that do not require intense attention. In the future, exercises with more complex coordination of movements can be gradually introduced into classes. The first days of classes help to determine the reaction of patients to the proposed load, to form groups correctly. It is necessary to pay serious attention to the emotional side of the lessons. Teams should be calm, explanations clear. The load in the classes should correspond to the functional state of the patient (according to the physiological direct lesson). After class, he should feel cheerful and slightly tired. The heart rate and breathing should come to the initial data of rest in 5-10 minutes. after the lesson. In classes with neurasthenics with weakened inhibition processes and the predominance of excitation processes, in addition to hygienic gymnastics, various exercises should be introduced to help balance their emotional tone, elements of sports games according to simplified rules (volleyball, table tennis, towns). With symptoms such as a feeling of insecurity, fear, impaired coordination of movements, it is recommended to use exercises that help overcome these sensations: exercises in balance (on a bench, balance beam), climbing on a gymnastic wall, jumping over a pit, jumping into water, swimming with a gradual increase distances, etc. Walking, close tourism, fishing, hunting have a positive effect on the restructuring of the neuropsychic sphere, help unload the nervous system from the usual type of professional activity, have a training effect on the cardiovascular and respiratory systems, increase the body's adaptability to various physical loads .

Patients with psychasthenia should first be recommended the simplest exercises (for arms, legs, torso) from lightweight starting positions (sitting, lying down). They should be complicated gradually by introducing exercises with gymnastic sticks, skiing, swimming, etc. In the process of training, it is necessary to divert the patient's attention from obsessive thoughts, to interest him in exciting game exercises.

During classes, it is necessary to include pauses for rest, alternate general strengthening exercises with breathing exercises. For the purpose of general toning, you can include exercises of a corrective nature, with dosed tension, exercises in pairs. Exercises to develop the function of the vestibular apparatus are also recommended. The duration of the lesson at first is 10-15 minutes, as the patients adapt to the load, its time gradually increases to 35-45 minutes.

Patients with psychasthenia need regular strictly individual hardening of the body: sponging, short-term showers with a gradually lowering temperature (from 35 to 24 °), bathing with indispensable subsequent rubbing of the body until the skin turns red (vascular gymnastics). In winter, skiing is recommended for no more than 30-40 minutes. with compulsory rest.

Classes are held individually and in small groups. The group is recommended to be selected in such a way that it includes several people who have mastered the nature of the exercises well. This is important because most patients with psychasthenia have poor motor coordination.

If the load of the first period is well tolerated by the patient, then in the second period, special exercises are introduced into the classes that help improve attention, speed and accuracy of movements, coordination, educate dexterity, speed of reaction. To train the vestibular apparatus, it is advisable to use exercises with closed eyes, circular movements of the head, torso tilts in various directions, exercises with a sudden restructuring of movements on command while running, walking, etc. If the load is well tolerated, jumping, dismounting, jumping rope exercises are added. , outdoor and sports games.

Good treatment results are achieved in sanatorium conditions, where patients stay outdoors most of the time and can, according to indications, combine climatotherapy with various types of physiotherapy: electrohydrotherapy, balneotherapy, etc. I.P. Pavlov wrote: “I was repeatedly convinced that when I, being very irritated during my experiments, switch to physical work, I quickly calm down, ”thus emphasizing that a change in activity and muscle work contribute to balancing the disturbed relationships of nervous processes in the cerebral cortex. Physical exercise stimulates various physiological mechanisms in patients, the interaction of which is distorted as a result of the disease, helps to balance the internal environment of the body with the external environment, which contributes to its recovery.

In wartime, overstrain of the nervous system caused by the front-line situation, various kinds of injuries with serious consequences, can lead to neurotic conditions. People become excitable, complain about lack of sleep, memory, rapid mood swings, headaches, dizziness, or, conversely, lethargy and depression, disbelief in their own strength, fears, obsessions. In these cases, the treatment of the underlying disease (wounds, contusions) must be combined with the use of therapeutic physical culture in order to normalize the functional state of the nervous system. Severe mental trauma can lead to more severe forms of neurosis, most often with hysteria and movement disorders (hysterical contractures, paralysis), or damage to other functions: hysterical deaf-mutism, etc. Such patients should undergo a course of complex treatment by a psychoneurologist with the obligatory use of various kinds physical exercises: general strengthening and special, contributing to the restoration of impaired functions.

During classes, one should constantly draw the patient's attention to the slightest improvement in motor activity, suggest to him that regular and persistent performance of tasks improves his general condition and leads to the restoration of impaired functions. The methodologist should carefully study the personality of the wounded, observe his reaction to the load, attitude to physical activity. This helps to individualize classes and, as a rule, is the key to a positive therapeutic effect.

The fulfillment of the listed tasks is possible only with the complex implementation of all therapeutic and rehabilitation measures, of which therapeutic exercises, positional treatment and massage play a particularly important role.

In conclusion, it should be emphasized that patients with various types of neurosis are recommended to continue at home in the form of morning hygienic exercises (the complex should be compiled by a doctor, taking into account the characteristics of impaired functions in this patient), attend health groups, play volleyball, walk more, ride a bike, ski and skate.

In this article, information is not only about physical therapy for neuroses, therapeutic exercises for neuroses and breathing exercises. It is about how to stay healthy in the conditions created by our civilization and technological progress - that is, about a healthy lifestyle in conditions of survival. In order to qualitatively understand this issue, the book by Galina Sergeevna Shatalova “Choosing a Path” is presented, which can be downloaded. I have included several videos on the subject of "Neuroses" in the article, which will help you get the most useful and necessary information, which will undoubtedly strengthen the desire for health. Understand well the causes of neurosis, the essence of neurosis and methods of treatment and prevention. This is relevant not only because neurosis negatively affects the quality of life of a person and his family and environment, but also because constant stress and bad mood exhaust the body and lead to a decrease in immunity and even serious diseases.

At the end of the article, music for meditation and relaxation.

Therapeutic exercise for neuroses.

Physiotherapy exercises for neurosis in complex treatment aims to restore the central nervous system, harmonize the processes of inhibition and excitation in the central nervous system, and increase the adaptive capabilities of the body. Individual personality traits, concomitant diseases and the age of the patient are taken into account.

In the hospital and the clinic, therapeutic exercises for neuroses are carried out by a group method with musical accompaniment. General strengthening exercises are included, including with dumbbells, breathing exercises and relaxation; stretching, balance, coordination exercises are useful. General strengthening exercises alternate with relaxation exercises. Walking, health path, slow running, board games (chess, checkers, backgammon), playing towns, sports games (volleyball, basketball), skiing, cycling, swimming, rowing, training on simulators, occupational therapy are shown.

Fishing, picking up mushrooms and berries, clay modeling, needlework, dancing are useful.

There are no restrictions in physiotherapy exercises for neuroses. The main thing is to observe the gradualness of the loads and the regularity of classes, preferably according to the daily routine. The greatest benefit will bring classes in nature with a good mood and a desire to be healthy.

This is a video of the club "Vita", created on the initiative of Galina Sergeevna Shatalova in Yekaterinburg, about the morning workout of the next health school group. Pay attention to what a friendly and positive atmosphere is present among people who want to be healthy and lead a healthy lifestyle.

Early morning, the very first warm-up of the new group. People are embarrassed at first, but then they loosen up, a single field of kindness, openness and joy appears. Shackled and uncertain movements gradually become confident, rhythmic, harmonious. The body is relaxed, the tension is gone, smiles shine on the faces.

For the treatment of neuroses, this is the best environment.

Therapeutic gymnastics for neuroses.

I offer you another video, which presents a brief demonstration of exemplary exercises of therapeutic exercises for neuroses.

Ideal for the treatment of neurosis

Pay attention to the alternation of exercises for the spine and relaxation. Emphasis on inhalation and exhalation.

Read the articles for more information on the subject of "Neuroses":

Heart reserve. Dosing of physical activity.

As with vegetative-vascular dystonia, with hypertension and other diseases, you need to know your heart reserve in order to properly dose the load on the heart.

Let us briefly repeat the necessary formulas.

1). Counting the pulse at rest for 1 minute after a short rest.

2). Maximum heart rate during exercise = 180 - age.

3). Heart reserve (100%) = Maximum exercise heart rate - Resting heart rate in 1 minute.

The reserve of the heart is determined in order to dose the load downward. It must be remembered that with neurosis, the adaptive capabilities of the body are reduced. In case of neurosis, we will use not 100, but 80% of the reserve of the heart, so that the condition does not worsen due to fatigue.

I'll give you an example. Age 46 years.

Pulse at rest 66 beats per minute.

180 - 46 = 134 beats. per minute is the maximum allowable heart rate.

134 - 66 = 68 beats per min - 100% of the reserve of the heart.

68: 100 * 80 = 55 beats per minute is 80% of the reserve of the heart.

4). Resting heart rate + 80% heart reserve = dosed load for a given person.

66 + 55 = 121 beats in min.

This calculation is especially important for the most intense loads: health path, jogging, swimming and on simulators. Periodic heart rate monitoring during exercise will help you overcome your fear of overload.

During training, you need to breathe only through your nose. If you want to breathe through your mouth, then the body is overloaded, the cells do not have enough oxygen (this can happen due to a lack of carbon dioxide in the blood, red blood cells cannot give oxygen to the cells, because with a lack of carbon dioxide, there are too strong bonds between red blood cells and oxygen molecules).

Breathing exercises in neurosis.

Read the article “Put your nerves in order”, which has a simple breathing energy exercise with a calming healing effect.

The body should be relaxed, the mind should be concentrated on internal sensations with the expectation of a specific goal - harmonization of the body, relieving tension, controlling one's emotions. You need to tune in and experience a feeling of bliss and pleasure.

“The sitting posture on a chair can be extremely productive for both passive and active forms of breathing exercises. It is especially important not to forget about the position of your body. There are no trifles here. There should be a right angle between the thigh and lower leg. The back is straight, relaxed, hands lie on the hips with the thumbs inward. Keep your head straight and calm. This posture can be used for many breathing exercises."

Full rhythmic breathing can cause side effects, especially in people who are overly irritable and suffer from high blood pressure. They are encouraged to breathe while sitting with the movement of their hands. This is a calming exercise. Therefore, at the slightest sign of irritability, stop all other exercises and move on to this (seated exercise with hand movement).

Breathing is accompanied by a sluggish, relaxed movement of the hands. When inhaling, they slowly, in the rhythm of breathing, rise to about shoulder level. When exhaling, they also slowly lower to their original position. Moreover, when inhaling, the hands move a little differently than when exhaling, which is clearly seen from the drawings. When exhaling, they seem to be half-open, when inhaling, they are limply lowered.

Starting position for a calming breathing exercise while sitting with the movement of the hands.

Inhale, hands rise smoothly, hands are relaxed.

Slow exhalation, hands gently fall down; the hands are half open, the fingers are slightly apart.

“People who are easily excitable can unconsciously perceive even a simple holding of breath during inhalation and, especially, during exhalation, as a spontaneous convulsive phenomenon. This will cause an unwanted rush of blood, overexcitation of the central nervous system; can also cause not only insomnia, but also more undesirable consequences. This should certainly be remembered by people suffering from neurasthenia and hypertension. They should refrain from holding their breath after exhaling. At first, until health returns to normal, they should only inhale, hold after inhalation and exhale.

In the book by G. S. Shatalova “Choosing a Path”, the entire third chapter is devoted to breathing exercises.

Healthy lifestyle.

With all my heart I welcome the system of natural healing of Galina Sergeevna Shatalova, which is described in her kind and smart books. One of them is "Path Choice". After reading this book, you will understand by what laws the human body lives, in what conditions you need to exist in order to stay healthy, happy and live long, get detailed information on how to put into practice all the recommendations for changing your lifestyle. I welcome her kindly - a strict conversation with patients, as Galina Sergeevna is a military surgeon, a neurosurgeon with vast experience in medical practice, which in practice has tested and scientifically proven what a person needs for a healthy body and spirit. She cured many terminally ill people from the most serious diseases.

The system of natural healing relies on three important components:

1). Spiritual health - (spiritual health in the healing system is of the greatest importance. It implies the absence of selfishness, tolerance, the desire for unity with nature in the broadest sense of the word, understanding the laws of the unity of all living things and the principles of living ethics, universal love. They are formulated in the commandments of the New and the Old Testament. A spiritually healthy person is one who does not live personally for himself at the expense of others, but as an equal with concern for others. Living according to the laws of goodness is the only way for the survival of mankind.)

2). Mental health (this is a harmonious combination of conscious and subconscious, providing both the stability of the organism in terms of survival and adaptability to changing environmental conditions.)

3). Physical health (Respiration, nutrition, movement, hardening (thermoregulation) play a role in maintaining physical health.)

The main condition for the system of natural healing of the body is the simultaneous use of all health factors, and not just one thing, that is, an offensive on all “fronts”. If you want to be healthy and achieve longevity, then you need to lead an appropriate lifestyle. The book by Galina Sergeevna Shatalova "Choosing a Path" will help you to understand and take a different look at the very important components of human health. Read the book on the SVITK.RU Library website.

neuroses.

Neuroses are functional disorders of mental activity arising under the influence of psycho-traumatic factors and manifested in violation of higher forms of behavior, a decrease in mental and physical performance, limiting the body's adaptive capabilities to various influences, contributing to the occurrence of somatic diseases.

Neurosis has a variety of manifestations, which are largely determined by the characteristics of the individual. Painful disorders in neuroses never reach a psychotic level and do not lead to severe maladjustment; patients retain a critical attitude towards existing disorders.

The main forms of neuroses are neurasthenia, hysteria and obsessive-compulsive disorder. Often there is a combination of these neuroses and pronounced vegetative-vascular functional disorders, which explains the poor health of a person and the variety of complaints. In such patients, any other diseases are more severe.

The main cause of neurosis is unfavorable psychogenic factors (irritants) that cause overstrain and disruption of higher nervous activity.

Reducing resistance to stress and the emergence of neuroses contribute to:

2). bad habits,

3). distance from nature, apartment-city lifestyle.

4). violations of biorhythms resulting from changes in work activity, severance of family ties, violations of the regime of rest and nutrition;

5). a large workload of duties combined with a lack of time.

6). information overload and, conversely, information deficit; a long search for solutions to problems, including conflict situations; reassessment of existing ideas about life.

7). negative feelings and emotions: disappointment and hopelessness, resentment, envy and others. Unjustified containment of emotions and one's needs is essential.

8). age-related hormonal changes in the body.

It should be noted that under the action of the same unfavorable psychogenic factors, neurosis does not occur in all people, but only in individuals. This means that the properties of the organism itself are essential in the occurrence of neurosis: the type of higher nervous activity (cholerics and melancholics are more often susceptible) and congenital psychopathy.

Neurosis is more common in people with

rapid exhaustion of nervous processes (asthenic type);

prone to violent, unrestrained reactions and with high suggestibility (hysterical type);

self-doubt, fixing attention on certain thoughts and actions (anxious and suspicious type).

forms of neuroses.

There are several forms of neurosis, which depends on the nature of the psychogenic irritant and on personality traits: neurasthenia, hysteria and obsessive-compulsive disorder.

Neurasthenia (asthenic neurosis - nervous exhaustion, overwork). A disease characterized by increased irritability along with rapid mental fatigue. Patients react to ordinary stimuli (loud sound, creaking of doors, the appearance of another person) with inadequate reactions: they raise their voice, shout; they have palpitations, hypertension, headache. Along with incontinence, mental and physical exhaustion quickly sets in, attention and memory are weakened; sleep is disturbed (insomnia at night and drowsiness during the day), appetite, functional disorders of the intestine (constipation or diarrhea), sexual activity decreases. There are stable features of asthenization: apathy, indifference, weakness (“hands down”, you don’t want to do anything).

Hysteria is a form of neurosis in which patients tend to attract the attention of others.

There may be symptoms of various diseases, of which the patient with hysteria is well aware. All these symptoms disappear instantly if it can be proved that he is perfectly healthy. This is due to the high suggestibility and suspiciousness.

Mental disorders can be manifested by memory loss (amnesia), confusion, delusions, and rarely hallucinations. There may be disturbances of sensitivity and movement in a wide variety of forms. For example, catatonia - immobilization in a pretentious position, paralysis and paresis.

There are numerous manifestations of vegetative functions: shortness of breath (according to the patient, it is difficult for him to inhale), swallowing disorders, nausea and vomiting, changes in blood pressure and pulse, and many others.

Thus, hysteria is a form of neurosis, which is characterized by a variety of mental changes, disorders of sensitivity, movements and autonomic functions with a satisfactory general condition of the patient. In hysteria, the control of the functions of subcortical formations by the cerebral cortex is weakened.

Hysterical attack. There is hysterical excitement, which is caused by psychotrauma (as a rule, this is a discrepancy between the expected and reality, some kind of dissatisfaction). An attack of hysterical excitement looks demonstratively, theatrically, in order to attract the attention of the public; accompanied by hysterical laughter, sobs; often there may be hysterical convulsive seizures and hysterical syncope (hysterical syncape). A patient with hysteria during a faint falls so as not to bruise and not be injured. That is, he prudently calculates how to fall and not hit. Nausea and vomiting are possible, after an attack - sudden weakness.

Help with a hysterical attack. No need to fuss. It is enough to stand by, doing nothing. You can put a pillow under your head. When the attack is over, give drops of tincture of valerian or motherwort in hot water. If the person’s condition, in your opinion, causes concern, then call an ambulance; especially if the attack happened in a public place (and hysterical attacks most often occur in public places in the presence of a large number of people).

Remember that your excessive attention to the patient during a hysterical attack, active participation in providing assistance and fuss around him can increase the manifestations of hysteria and even contribute to the frequency of attacks and the deepening of this neurosis, since it is in this way that the patient achieves his goal - attracting attention.

Obsessive-compulsive disorder (obsessive-compulsive neurosis) is a form of neurosis, which is characterized by the appearance of constant insurmountable, contrary to the wishes of the patient, fears, memories, doubts or actions. Obsessive fears (phobias) can be very diverse: fear of closed or, conversely, open space, fear of getting sick with a serious illness, fear of heights, and many others. Fears can be so strong that they completely paralyze the patient's consciousness, that is, he cannot think about anything else. Obsessive actions are associated with obsessive fears and doubts: for example, because of fear of some kind of infection, a person repeatedly washes his hands, boils dishes, etc. It is considered pathological when these fears and actions are unjustified. In connection with the fixation of attention on fictitious stimuli disturbing the patient's imagination, a person performs his duties at home or at work abnormally. So, for example, a woman after childbirth hardly approaches the child, spending most of her time and energy on putting things in order and sterile cleanliness in the apartment. Or a person does not get a job, fearing that he will not be able to cope with his usual official duties.

For all forms of neurosis, it is characteristic that a person is aware of the painfulness of his condition, understands the meaninglessness of his fears and doubts, but cannot get rid of them, cannot control his feelings and emotions. It is clear that all this affects the quality of his life, prevents him from living a full life and working normally.

Any neurosis is characterized by a decrease in the functionality of the central nervous system, its rapid fatigue, inadequacy of reactions to various stressful stimuli, which reduces the adaptive nature of behavior. For example, what used to cause a reaction does not now; or there is an overreaction to a weak stimulus; or to a strong stimulus - a weak reaction.

Let me present to your attention the TV program “Conversations with a Psychologist”, in which the psychotherapist Elman Osmanov talks about neuroses.

Psychomotor agitation.

Sometimes, against the background of neuroses, psychomotor agitation occurs - a sudden complex pathological state of arousal of mental activity under the influence of a strong traumatic factor, which is expressed in the acceleration and intensification of movements, speech, thinking, emotions (a state close to panic).

A person does not control himself, can be a danger to others and to himself. Call an ambulance. You can’t discuss his condition with other people, you need to convince him of your own goodwill, speak politely to “You” and calmly as if nothing is happening: you can’t ask about his condition, you need to talk about something that does not relate to this situation.

Be sure to remove all sharp and cutting objects, do not lose vigilance, as the patient's behavior can change dramatically. We must be prepared to prevent a possible suicide attempt.

I say this because everything happens in life. Neurosis can masquerade as various diseases. Even an experienced doctor will need some time to determine the diagnosis of neurosis, psychosis or other disease.

Psychopathies.

I consider it necessary to pay attention to the innate predisposition to neuroses. Below is a quote from V. I. Dubrovsky’s book “Therapeutic exercise”.

Psychopathy is a congenital, slightly reversible, pathological warehouse of the personality, covering the entire mental constitution, in which adaptation to the environment is disturbed. Psychopaths are distinguished not only by disharmony of character, but also by a much greater vulnerability compared to ordinary people, increased sensitivity to internal (age crises), somatogenic, psychogenic and social factors. These properties determine the diversity of the dynamics of psychopathy, the main forms of which are phases and pathological reactions.

There are the following types of psychopathy: schizoid, psychasthenic, asthenic, afferent, paranoid, hysterical, excitable. Emotionally obtuse psychopaths have also been described.

Schizoid psychopaths - unsociable, preferring solitude, reserved people who avoid violent manifestations of feelings, etc. The basis of the schizoid temperament is a combination of excessive sensitivity and coldness (psychasthenic proiftion).

Psychasthenic psychopaths are distinguished by a tendency to doubt, lack of inner confidence in the truth of feelings and the correctness of their judgments and actions, indecision in choosing a line of behavior, etc.

Asthenic psychopaths are characterized by general nervous weakness, timidity, excessive sensitivity and impressionability, which is found primarily in unusual situations that go beyond everyday situations. A distinctive feature of asthenics is increased fatigue.

Affective psychopaths are personalities of the cycloid circle, sociable, friendly, good-natured. One of their main features is emotional lability, mood instability, sometimes reaching the level of regular affective disorders.

Paranoid psychopaths are people of one-sided, but persistent affects that take precedence over logic and reason, wayward, frank, distrustful, etc.

Hysterical psychopaths are distinguished by the desire to appear more significant than they really are, to experience more than they are able to survive, and so on. Among the painful manifestations in hysterical psychopaths, various autonomic and hysterical paroxysms (spasms, aphonia, tremor of the fingers and toes, etc.) predominate.

Excitable or emotionally stupid psychopaths adjoining them - personalities are quick-tempered, irritable, devoid of a sense of compassion, cruel and gloomy. The forms of response most characteristic of them are attacks of anger, rage for any very insignificant reason, sometimes accompanied by an affectively narrowed consciousness and sharp motor excitement.

Comprehensive rehabilitation of psychopathy includes medical and pedagogical measures aimed at correcting the personality. The hospital provides drug therapy (psychotropic drugs), psycho- and occupational therapy (sculpting, drawing, board games, choral singing, group viewing of films, etc.), diet, vitaminization, exercise therapy in a group method accompanied by music, outdoor games.

Prevention of psychopathy begins with proper obstetric care and other measures. Subsequently, rational education in the family, school, physical education and sports with parents and children is of great importance. It is necessary to envisage a number of social and pedagogical measures in relation to the so-called difficult children. The family should have a friendly atmosphere, adherence to diet, sleep. Before going to bed - taking a shower, airing the room, etc.

I attach great importance to the normal course of pregnancy: the child must be desired, the parents must be healthy and lead a healthy lifestyle. Previous abortions have an adverse effect on subsequent pregnancies.

And after the birth of a child, you need to instill in him a positive attitude towards life and cultivate good feelings; the baby should grow up in the magical field of love of parents for each other and, of course, for him.

Tension headache.

Headache often accompanies an existing neurosis due to muscle tension with strong psycho-emotional experiences. Under stress, the muscles of the collar zone and neck, as well as the muscles of the head, are primarily tensed. Dr. Sperling talks about muscle tension headache.

I also recommend watching Dr. Sperling's short and informative video lecture on stress. It is necessary to realize the impact that strong and prolonged stress has on the human body in order to think about whether it is necessary to be treated when nervousness, anxiety and other disorders of mental balance appear. Watch the video about stress in the article "Therapeutic exercise for hypertension."

How to behave with a "neurasthenic"?

Living and communicating with a "neurasthenic" is not easy. Sometimes the question of divorce comes up. First you need to try to cure neurosis, which responds well to physiotherapeutic procedures (massage, exercise therapy, electrosleep, halochamber (salt cave) and others); medications; talking to a psychologist helps. It is also necessary to reconsider the way of life: bring rhythm into your life (daily routine, music, physical education, timely maintenance of order in the house, etc.); a healthy lifestyle (eliminate bad habits, include a healthy diet, physical education, healthy good sleep, rest, and more); and cultivate a positive attitude towards life and towards people.

For Orthodox believers, the question of divorce is not worth it. Divorce is carried out only in case of treason. The best medicine for a "sick" soul is confession. A person must be aware that because of the manifestations of his negative emotions and actions, not only the people around him suffer, but first of all he himself. Confession helps to return to adequacy, understand the pattern of life problems and look for the cause of misfortunes in oneself.

How to deal with an unbalanced person? Talk to him as if he is perfectly healthy: politely, calmly, patiently, with understanding; be sure to listen to him in order to give him the opportunity to understand what is happening to him and find out what is bothering him. A kind word heals, you need to find these kind words, for example, “nothing, we will break through” or “everything will be fine, we will cope with the problem.” The most important thing is to try not to be an additional irritant for the "neurasthenic", not to say words and not to do things that unnerve him (within reasonable limits), not to respond to rude treatment in the same way, otherwise there will be a skirmish - a pronounced conflict. Learn to calm a "nervous" person, find an approach to him. No need to hide the truth; it is necessary to speak sincerely, benevolently, considering every “little thing”. But do not allow permissiveness.

Neurosis must be treated, because with a long course of neurosis, the nervous system is depleted, there is a risk of psychosomatic diseases.

“The human body was created as the highest resource of nature, and thanks to the plastic properties of its central nervous system, it is able to self-repair and improve itself. If only the appropriate conditions were created.”

It is required to eliminate annoying stress factors and ensure contact with nature with love for it, a positive attitude and good mood, daily routine, a healthy lifestyle; physical therapy is needed for neurosis, massage and other physiotherapy procedures, spa treatment.

Therapeutic gymnastics for neurosis will be of great benefit if you learn how to move correctly.

“The main thing in movement is the ability to liberate the muscles, trust them, give them the opportunity to contract freely and relax in a natural rhythm. Then only those of them that are absolutely necessary at a given moment for a given character of movement will work. The rest will have the opportunity to rest. But this must be learned, and learned by everyone. The system of natural healing includes exercises, the purpose of which is to teach a person the art of movement against the backdrop of relaxation. (G.S. Shatalova "Choice of the path").

Exercises for neurosis stimulate the production of endorphins, harmonize the nervous system and the whole body as a whole, providing a therapeutic effect in conjunction with proper nutrition, breathing, hardening and spiritual work on oneself in order to cultivate good positive feelings, emotions, thoughts and actions. Life according to the laws of good makes a person happy and mentally healthy.

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Therapeutic gymnastics for VVD by hypertonic type.

Therapeutic exercise in VVD of the hypertensive type. Plays a huge role in recovery.

Therapeutic exercise in hypertension.

Hypertonic disease. Everyone knows that hypertension is extremely common, and this one.

Therapeutic gymnastics for VVD according to the hypotonic type.

Vegetative-vascular dystonia of the hypotonic type. Under the conditions of the physiological norm, the work of all organs.

Exercise therapy for neuroses

Neurosis - this is a long and pronounced deviation of higher nervous activity from the norm due to overstrain of nervous processes and changes in their mobility. At the heart of pathophysiological changes in neuroses are violations of: the processes of excitation and inhibition; relationships between the cortex and subcortex; normal relationships of the 1st and 2nd signal systems. Neurotic reactions usually occur to relatively weak, but long-acting stimuli, leading to constant emotional stress.

An important role in the development of neuroses is played by a critical overstrain of the main nervous processes - excitation and inhibition, an excessive requirement for the mobility of nervous processes. Neuroses in people have a social nature, their occurrence and development are determined by psychogenic disorders. Experiences, various negative emotions, affects, anxious fears, phobias (fears), as well as constitutional predisposition are important.

Neurosis can also develop secondarily, on the basis of past illnesses and injuries.

Experts distinguish three main forms of neurosis: neurasthenia, hysteria and psychasthenia (compulsive disorder).

Neurasthenia (asthenic neurosis). It is the most common type of neurosis and is characterized by a weakening of the processes of internal inhibition, increased mental and physical fatigue, absent-mindedness, and a decrease in working capacity. At the initial stage of neurasthenia, a person becomes irritable, does not tolerate emotional and physical stress; he has tearfulness, touchiness, dissatisfaction with himself. Patients do not tolerate bright light, harsh noise, loud speech, temperature changes. Mental activity is hampered by constant headache, throbbing or noise in the head. There are also palpitations, excessive sweating, sleep disturbance (drowsiness during the day, and insomnia at night).

In most cases, neurasthenia has a favorable outcome - especially in cases where it is possible to resolve the situation that caused emotional stress.

At psychasthenia (compulsive disorder) the 2nd signaling system predominates with congestive excitation in the cerebral cortex. This disease is characterized by inertness of cortical processes, their low mobility. In the brain, foci of pathological stagnation are formed - “sick points”. Psychosthenia is characterized by obsessive thoughts, ideas, obsessive fears, or phobias (fear of space, position, transport, etc.). Obsessive compulsive disorder, unlike other neuroses, is characterized by a protracted course - especially in people prone to suspiciousness and anxiety.

At hysteria (hysterical neurosis) the functions of the subcortex and the influence of the 1st signaling system predominate. Violation of the coordination of the cortex and subcortex contributes to increased excitability, mood swings, mental instability, etc.

Hysteria is characterized by movement disorders (hysterical paresis and paralysis, hyperkinesis, tics, tremors), autonomic disorders and sensitivity disorders.

There may also be seizures in the form of various crises (hypertensive, cardiac), asthma attacks, prolonged sobbing (usually in public). Often these seizures are similar to epileptic ones, but unlike the epileptic, hysterics do not cause serious injury to themselves.

The treatment of neuroses is complex: the creation of a favorable environment, the elimination of a traumatic situation; or softening the patient's response to it; restorative treatment; the use of tranquilizers, psychotherapy, physiotherapy exercises.

Tasks of exercise therapy for neurasthenia:

Training of the process of active braking;

Normalization (strengthening) of the excitatory process.

Exercise therapy classes should be carried out in the morning, during the minutes; For the most debilitated patients, it is better to start the first few days with 10-minute sessions. The amount of load and the number of exercises should be minimal at first and increase gradually. Initially, simple exercises should be included in the classes; in the future, you can use exercises with more complex coordination of movements. An increase in the emotional tone of patients is achieved by using sports games according to simplified rules (volleyball, table tennis, croquet, golf, gorodki) or elements of various games.

Patients with neurasthenia benefit from walks, close tourism, and fishing; they contribute to the unloading of the neuropsychic sphere, provide switching of patients from daily activities to other activities, have a training effect on the cardiovascular and respiratory systems.

Tasks of exercise therapy for hysterical neuroses:

Decreased emotional excitability;

Development in the cerebral cortex of the inhibitory process;

Creating a stable calm mood.

Classes should include exercises for attention, accuracy of execution, coordination and balance. The pace of movements should be slow; the voice of the methodologist and the musical accompaniment should be calm. In the classroom, you should predominantly use the method of explanation, rather than showing exercises. It is advisable to use whole combinations of gymnastic exercises. In addition, exercises in balance, jumping, throwing, some games (relay races, towns, volleyball) are recommended.

With hysterical contractures and paralysis, exercises should be addressed to muscle groups not involved in them. To achieve differentiated inhibition, it is necessary to simultaneously perform various movements of the left and right hand or foot.

The group involved should include no more than 10 people. Commands should be given slowly, smoothly, in a conversational tone. The exercise therapy instructor must notice and correct all the mistakes of those involved.

Tasks of exercise therapy for psychasthenia:

Activation of vital processes;

- "loosening" of pathological inertness of cortical processes;

Removal of the patient from the oppressed moral and mental state, facilitating his communication with others.

In the classroom, emotional exercises are used, performed at a fast pace. It is recommended to use emotionally colored exercises that are well known to the patient, without focusing on the accuracy of their implementation. Errors should be corrected by showing the correct performance by one of the patients. In this regard, it is advisable to include convalescent patients in the group, more emotional and with good plasticity of movements.

In obsessive states, appropriate psychotherapeutic preparation of the patient, an explanation of the importance of performing exercises to overcome feelings of unreasonable fear is of great importance. It is necessary to use the game method of conducting classes more widely, as well as performing exercises in pairs. The methodologist's voice and musical accompaniment should be cheerful.

An increase in the pace of movements contributes to an increase in emotional tone. This category of patients is characterized by a slow pace: at first, from 60 to 120 movements per minute, then from 70 to 130, and in subsequent classes - from 80 to 140. In the final part of the lesson, it is necessary to slightly reduce the load and its emotional coloring.

The most beneficial for patients with neurosis is a sanatorium regimen. Rehabilitation measures in sanatorium-resort conditions have a general strengthening effect on the body, contribute to its hardening, increase efficiency and psychological stability. For this purpose, walks, excursions, sports games, swimming pool activities, elements of sports, and tourism are widely used. The arsenal of means necessarily includes general massage, various types of psychotherapy and physiotherapy (oxygen therapy, water procedures, sulfide and iodine-bromine baths).

Control questions and tasks

1. Describe the main disturbances in the central nervous system in neuroses.

2. Neurasthenia and its clinical manifestations.

3. Psychasthenia and its characteristic features.

4. Hysteria and its characteristic features.

5. What are the tasks and means of exercise therapy for neurasthenia?

6. What are the tasks and methods of exercise therapy for hysteria?

7. What are the tasks and methods of exercise therapy for psychasthenia?

Therapeutic exercises for neuroses

Indications and contraindications for the use of exercise therapy for neuroses should be considered differentially, on the one hand, depending on the tasks that the clinic sets before us, on the other hand, depending on the possibility of exercise therapy.

Exercise therapy has wide indications for the so-called functional disorders of the nervous system (neurosis).

The use of exercise therapy for neuroses is justified by the simultaneous effect of physical exercises on the mental sphere and on somatic processes. With the help of physical exercises, it is also possible to influence the regulation of the processes of excitation and inhibition in the cerebral cortex, the alignment of autonomic disorders and have a positive effect on the emotional sphere of the patient.

Exercise therapy for neuroses is a method of functional pathogenetic therapy, as well as an important general hygienic and prophylactic agent.

In general medical practice There are almost no contraindications against the use of exercise therapy. Contraindications include neurosis, accompanied by affective outbursts, convulsive seizures; excessive mental or physical fatigue, a state of mental disorders, severe somatic disorders.

Elderly age is not a contraindication for the use of exercise therapy

Features of exercise therapy for neuroses

Therapeutic physical culture is understood as the application of physical exercises and natural factors of nature to patients for a faster and more complete restoration of health, working capacity and prevention of the consequences of the pathological process.

Therapeutic Physical Culture is a therapeutic method and is usually used in combination with other therapeutic agents against the background of a regulated regimen and in accordance with therapeutic objectives.

The main factor of therapeutic physical culture acting on the patient's body is physical exercise, i.e. movements specially organized (gymnastic, sports-applied, game) and used as a non-specific stimulus for the purpose of treatment and rehabilitation of the patient. Physical exercises contribute to the restoration of not only physical, but also mental strength.

A feature of the method of therapeutic physical culture is also its natural biological content, since for therapeutic purposes one of the main functions inherent in any living organism is used - the function of movement.

Any complex of physical exercises includes the patient in active participation in the treatment process, as opposed to other treatment methods, when the patient is usually passive and medical procedures are performed by medical personnel.

Therapeutic physical culture is a method of non-specific therapy, and physical exercises serve as a non-specific stimulus. Neuro-humoral regulation of functions always determines the general reaction of the body during physical exercises, and therefore therapeutic physical culture should be considered a method of general active therapy. Therapeutic physical culture is also a method of functional therapy. Physical exercises, stimulating the functional activity of all the main body systems, eventually lead to the development of the patient's functional adaptation.

Therapeutic physical culture, especially in a neurological clinic, should be considered a method of pathogenetic therapy. Physical exercises, influencing the reactivity of the patient, change both the general reaction and its local manifestation.

A feature of the method of therapeutic physical culture is the use of the principle of exercise - training by physical exercises. The training of a sick person is considered as a process of systematic and dosed use of physical exercises for the purpose of general improvement of the body, improvement of the functions of one or another organ, disturbed by the disease process, development, education and consolidation of motor skills and volitional qualities. From a general biological point of view, the fitness of a sick person is regarded as an important factor in his functional adaptability, in which systematic muscular activity plays a huge role.

The main means of therapeutic physical culture are physical exercises and natural factors of nature.

Physical exercises are divided into: a) gymnastic; b) applied sports (walking, running, throwing balls, jumping, swimming, rowing, skiing, skating, etc.); c) games - sedentary, mobile and sports. Of the latter, croquet, bowling alley, gorodki, volleyball, badminton, tennis, basketball elements are used in the practice of therapeutic physical culture. With lesions of the nervous system, gymnastic exercises are most often used.

Physical exercises are used in the form of complexes of exercises of varying complexity, duration and intensity.

The great advantage of exercise therapy is the possibility of strict individualization and dosing of physical exercises.

The dosage of exercises is possible:

1) by the duration of the treatment procedure in minutes;

2) by the number of repetitions of the same exercise;

3) by the number of different exercises during one lesson;

4) by the speed and rhythm of the exercises;

5) according to the intensity of physical activity;

6) by the number of procedures during the day.

Individualization of physical exercises, depending on the physical and mental state of patients, on the characteristics of the clinic, is possible in methodological techniques by applying:

2) passive movements, including lying and sitting;

3) joint movements with the methodologist (movements of the patient, performed with the active assistance of the methodologist);

4) active movements

One of the important aspects of the individualization of the exercise therapy methodology is the nature of the command and instruction.

In some cases, depending on the task, the instruction and command is accompanied by a visual demonstration of physical exercise, in others they are limited to only verbal instructions without showing.

Physical therapy is used in various forms:

1) morning hygienic gymnastics;

2) recreational games and sports-applied exercises (volleyball, tennis, skiing, skating, etc.);

3) therapeutic exercises.

The limits of the therapeutic possibilities of exercise therapy for neuroses are different. Morning hygienic gymnastics and sports and applied games in the complex of general events are mainly of general hygienic and health-improving significance. Sports-applied games can also be a good means of subsequent fixing and remission maintenance therapy.

As for therapeutic gymnastics, long courses of specially selected sets of exercises are already pathogenetic; the effectiveness of therapeutic exercises is to improve both the somatic and mental state up to practical recovery.

Therapeutic gymnastics is carried out according to the scheme adopted in exercise therapy.

The scheme of the lesson of therapeutic gymnastics.

1. Introduction (5-15% of the total time)

Tasks: mastering the attention of patients, inclusion in the lesson, preparation for subsequent, more complex and difficult exercises.

2. Bulk (70-80%)

Tasks: overcoming the inertia of patients, excitation of automatic and emotional reactions, development of differential inhibition, activation of active-volitional acts, dispersal of attention to numerous objects, increase in emotional tone to the required degree, solution of the set medical problems.

3. Final part (5-15%).

Tasks: the necessary reduction of general arousal and emotional tone. Gradual decrease in pace and physical activity. In some cases - physical rest.

Methodically correct carrying out of procedures of medical gymnastics is possible only if the following principles are observed:

1. The nature of the exercises, physiological load, dosage and starting positions should correspond to the general condition of the patient, his age characteristics and fitness status.

2. All procedures of therapeutic gymnastics should affect the entire body of the patient.

3. The procedures should combine general and special effects on the patient's body, so the procedure should include both general strengthening and special exercises.

4. When drawing up the procedure, one should observe the principle of gradual and consistent increase and decrease in physical activity, maintaining the optimal physiological "curve" of the load.

5. When selecting and applying exercises, it is necessary to alternate the muscle groups involved in the performance of physical exercises.

6. When conducting therapeutic exercises, attention should be paid to positive emotions that contribute to the establishment and consolidation of conditioned reflex connections.

7. In the course of the treatment course, it is necessary to partially update and complicate the exercises used daily. 10-15% of new exercises should be introduced into the procedure of therapeutic gymnastics in order to ensure the consolidation of motor skills and consistently diversify and complicate the methodology.

8. The last 3-4 days of the course of treatment should be devoted to teaching patients the gymnastic exercises that are recommended for them for subsequent homework.

9. The amount of methodological material in the procedure should correspond to the patient's movement regimen.

10. Each exercise is repeated rhythmically 4-5 times at an average calm pace with a gradual increase in the excursion of movements.

11. In the intervals between gymnastic exercises, in order to reduce physical activity, breathing exercises are introduced.

12. When combining respiratory phases with movement, it is necessary that: a) inhalation correspond to the straightening of the body, spreading or raising the arms, the moment of less effort in this exercise; b) exhalation corresponded to the flexion of the body, the reduction or lowering of the arms and the moment of greater effort in the exercise.

13. The procedure should be carried out in an interesting and lively manner in order to evoke positive emotions in patients.

14. Classes should be held regularly, daily, always at the same hours, if possible in the same environment, as a rule, in tracksuits, comfortable pajamas or shorts and a T-shirt. Breaks in classes reduce efficiency.

15. Conducting therapeutic exercises requires patience and perseverance; it is necessary to systematically and persistently achieve positive results, to overcome the negativism of patients.

16. At the first failures to draw the patient into classes, one should not give up further attempts; an important methodological technique in these cases will be only the presence of such a patient in the classes of other patients, to excite orienting and imitative reflexes.

17. Classes should begin with simple and short sets of exercises, with a very gradual complication and an increase in their number. Fatigue of patients, which usually adversely affects the results, should be avoided. The duration of the classes varies depending on individual characteristics; they should be started, depending on the condition of the patients, from 5 minutes and brought to a dominut.

18. It is desirable to accompany classes with music. However, music should not be a random element of classes, but should be selected purposefully. Musical accompaniment of therapeutic exercises should be a factor that creates the emotional interest of the patient; a factor organizing movement, training memory and attention, stimulating activity and initiative in some cases, restraint and orderliness of movements in others.

19. Before and after the end of each lesson, it is necessary to take into account the general somatic condition of the patient, including the pulse rate, respiration rate and, if necessary, blood pressure.

20. The stay of strangers in the classroom with sick neuroses is undesirable.

It is very important to take into account the effectiveness of exercise therapy. The best criterion for effectiveness is the positive dynamics of the clinical picture, which is recorded by the attending physician in the medical history.

In the treatment of patients with neurosis, one has to meet with a variety of clinical course, variability of neuropsychiatric disorders, which makes it impossible to compile unambiguous sets of exercises. The effectiveness of treatment with physical exercises largely depends on taking into account the individual characteristics of patients, their emotional and volitional orientation and attitude to treatment. All this requires great ingenuity, pedagogical tact and patience from the teacher of physical therapy, which significantly expands the indications for the use of physical therapy.

One of the objectives of treatment is to normalize the dynamics of the main nervous processes and autonomic functions. The second task is to strengthen the neuro-somatic state and increase the mental tone and efficiency of patients.

In the treatment of physical exercises, two periods are distinguished. In the first period, the focus is on restoring the coordination of the functions of various systems. In the second period - the expansion of the body's adaptive abilities to physical stress.

The objectives of the first period of application of exercise therapy will be the general improvement and strengthening of the patient, improving coordination of movements, distraction from thoughts about the disease, instilling the skill of correct posture, establishing pedagogical contact with the patient. In the first period of treatment, exercises for all muscle groups are widely used to develop coordination of movements, improve posture. Exercises should evoke positive emotions, for which games are successfully used.

In the second period, special exercises are introduced, which should help improve memory and attention, speed and accuracy of movements, and improve coordination.

In addition to general developmental exercises, which are gradually given with an ever-increasing load, exercises are used for dexterity and speed of reaction, which educate the will and the ability to overcome obstacles. Coordination exercises become more difficult, jumps, jumps (overcoming fear of heights), running, jumping rope exercises are added. Exercises are used that cause a sharp braking process (a sudden stop or a quick change in body position on command, etc.), mobile and sports games are used. To train the vestibular apparatus, exercises are introduced with closed eyes (walking with turns), circular movements of the head and torso from the initial sitting position, etc.; exercises with resistance, with weights, with shells and on shells.

At the beginning of classes, simple exercises are used, performed at a calm pace, without tension, with the participation of small muscle groups. Such exercises normalize the activity of the cardiovascular and respiratory systems, streamline the movements of the patient. The number of repetitions of exercises ranges from 4-6 to 8-10 with frequent rest breaks. Breathing exercises (static and dynamic) are widely used; they should contribute not only to the restoration of proper breathing, but also to the normalization of cortical processes.

As the patient adapts to the load, it increases due to the complication of exercises: exercises with dosed tension, with weights, complex in coordination, requiring a quick switch of attention (throws the ball at a target with a change in direction) are introduced.

With increased excitability of the patient, it is impossible to demand the exact fulfillment of the task at the beginning of classes, one should not fix his attention on mistakes and shortcomings in the performance of exercises. With a decrease in the patient's activity, lethargy, lethargy, self-doubt, it is necessary to demand the exact fulfillment of tasks, very gradually increasing their complexity; include mindfulness exercises.

In the treatment of neurosis, the following forms of conducting classes are used: individual, group, homework.

The method of training for neuroses is chosen based on the characteristics of the disease, taking into account gender, age, general physical fitness, the emotional tone of the patient, functionality, and the nature of work. It is better if the first lessons are individual. This allows you to establish closer contacts with patients, identify his mood, reaction to the proposed exercises, select adequate physical exercises, take into account complaints, instill a number of skills necessary for group classes.

After a period of familiarization with the patient, he should be transferred to a group for classes.

Group classes for those suffering from neurosis are most useful, because. favorably affect the emotional tone of the patient, contribute to the rest of the overstrained nervous system. It is recommended to form mixed (according to the type of neurosis) groups, because at the same time, the influence of patients on each other will not be of the same type, reinforcing the existing painful manifestations. Group classes in this case should not be standard for everyone. It is necessary to take into account the individual characteristics of patients, which should be reflected in the methods of training, in the dosage of physical exercises, in the form of their implementation.

The size of the group depends on many factors. But the main one is clinical indications. The general methodological setting is that in those cases when it is necessary to increase the activity of the patient, bring him out of the state of lethargy, overcome negativism, inertia, obsession, the group can be large, even up to 20 people, if active inhibition training is required, reduce excessive excitability of the patient, to overcome emotional excitability, the group should be small, no more than 5-6 people.

There are also many peculiarities in the acquisition of groups. One has to take into account both the clinical picture of the mental state and the somatic state of the patient; one has to keep in mind both the prescription of the disease, and the fact that some of the patients are already trained, and some are just starting classes, etc.

The course of treatment in the group lasts up to two months.

Group classes should be held at least 3 times a week, preferably with musical accompaniment, which always causes positive emotions, especially necessary for patients with neuroses.

It is important to ensure that the load corresponds to the functional capabilities of each student, and does not cause overwork.

Self-study is used when it is difficult for the patient to regularly visit medical institutions or when he has completed hospital treatment and is discharged for aftercare at home.

While doing therapeutic exercises at home, the patient should periodically visit a doctor and a methodologist to control the correctness of the exercises and receive repeated instructions for further classes.

Self-study increases the activity of patients and ensures the stability of the therapeutic effect in the future.

When conducting physical exercises, it is necessary to take into account the nature of the patient's work, home conditions. Patients in a state of overwork should build classes with the expectation of rest. In this case, breathing exercises are combined with physical exercises well known to the patient. The end of classes should be calm.

Patients without overfatigue are offered unfamiliar physical exercises with weights, stuffed balls, complicated coordination of movements, and relay races.

The selection of exercise therapy in the lesson of therapeutic exercises depends on the clinical manifestations of the disease, the somatic and neuropsychic state of the patient.

In addition to gymnastic exercises, walks, close tourism, health paths, elements of sports and outdoor games (volleyball, towns, table tennis) and the widespread use of natural factors are recommended. A good therapeutic effect is the inclusion of games in every lesson. Classes should be carried out, if possible, in the fresh air, which helps to strengthen the nervous system, improve metabolism in the body.

During the classes, the methodologist should exercise psychotherapeutic influence, which is an important therapeutic factor, distract the patient from painful thoughts, cultivate perseverance and activity in him.

The work environment should be calm. The methodologist sets specific tasks for patients, selects exercises that are easy to perform and positively perceived. He is obliged to maintain the confidence of patients in their capabilities, to approve with the correct exercise. It is useful to conduct conversations with patients for their correct attitude to exercise therapy. switching the patient's attention to solving specific problems contributes to the normalization of the dynamics of nervous processes, the appearance of a desire to move. In the future, the patient's attention is directed to participation in labor activity, the development of a correct assessment of his condition.

In addition to various exercises, patients with neurosis are recommended hardening procedures - sun therapy, air baths, water procedures.

The regulation of the regime is important: the alternation of sleep and wakefulness, physical exercises and passive rest in the air or walks.

In the complex treatment of neurosis, they also use: drug treatment, occupational therapy, psychotherapy, electrosleep, landscape therapy, walks, massage, physiotherapy, hydrotherapy, etc.

Skiing, cycling, fishing, picking mushrooms and berries, swimming, rowing, etc. have a positive effect on neuroses.

With neuroses, sanatorium-and-spa treatment is indicated in local sanatoriums using all means of complex therapy, as well as treatment in the resorts of the Crimea and the North Caucasus.

The article is useful not only for people suffering from neuroses, but also for their relatives and friends: there are tips on how to behave with a "neurasthenic", what to do with psychomotor agitation. In this article, information is not only about, therapeutic exercises for neuroses and breathing exercises. It is about how to stay healthy in the conditions created by our civilization and technological progress - that is, about a healthy lifestyle in conditions of survival. In order to qualitatively understand this issue, the book by Galina Sergeevna Shatalova “Choosing a Path” is presented, which can be downloaded. I have included several videos on the subject of "Neuroses" in the article, which will help you get the most useful and necessary information, which will undoubtedly strengthen the desire for health. Understand well the causes of neurosis, the essence of neurosis and methods of treatment and prevention. This is relevant not only because neurosis negatively affects the quality of life of a person and his family and environment, but also because constant stress and bad mood exhaust the body and lead to a decrease in immunity and even serious diseases.

At the end of the article, music for meditation and relaxation.

Therapeutic exercise for neuroses.

Therapeutic exercise for neuroses in complex treatment, it aims to restore the central nervous system, harmonize the processes of inhibition and excitation in the central nervous system, and increase the adaptive capabilities of the body. Individual personality traits, concomitant diseases and the age of the patient are taken into account.

In hospital and clinic therapeutic exercises for neuroses carried out by a group method with musical accompaniment. General strengthening exercises are included, including with dumbbells, breathing exercises and relaxation; stretching, balance, coordination exercises are useful. General strengthening exercises alternate with relaxation exercises. Walking, health path, slow running, board games (chess, checkers, backgammon), playing towns, sports games (volleyball, basketball), skiing, cycling, swimming, rowing, training on simulators, occupational therapy are shown.

Fishing, picking up mushrooms and berries, clay modeling, needlework, dancing are useful.

Restrictions in physical therapy for neuroses No. The main thing is to observe the gradualness of the loads and the regularity of classes, preferably according to the daily routine. The greatest benefit will bring classes in nature with a good mood and a desire to be healthy.

This is a video of the club, created on the initiative of Galina Sergeevna Shatalova in Yekaterinburg, about the morning workout of the next health school group. Pay attention to what a friendly and positive atmosphere is present among people who want to be healthy and lead a healthy lifestyle.

Early morning, the very first warm-up of the new group. People are embarrassed at first, but then they loosen up, a single field of kindness, openness and joy appears. Shackled and uncertain movements gradually become confident, rhythmic, harmonious. The body is relaxed, the tension is gone, smiles shine on the faces.

For the treatment of neuroses, this is the best environment.

I offer you another video, which presents a brief demonstration of exemplary exercises of therapeutic exercises for neuroses.

Ideal for the treatment of neurosis

Pay attention to the alternation of exercises for the spine and relaxation. Emphasis on inhalation and exhalation.

Read the articles for more information on the subject of "Neuroses":

Heart reserve. Dosing of physical activity.

Let us briefly repeat the necessary formulas.

1). Counting the pulse at rest for 1 minute after a short rest.

2). Maximum heart rate during exercise = 180 - age.

3). Heart reserve (100%) = Maximum exercise heart rate - Resting heart rate in 1 minute.

The reserve of the heart is determined in order to dose the load downward. It must be remembered that with neurosis, the adaptive capabilities of the body are reduced. In case of neurosis, we will use not 100, but 80% of the reserve of the heart, so that the condition does not worsen due to fatigue.

I'll give you an example. Age 46 years.

Pulse at rest 66 beats per minute.

180 - 46 = 134 beats. per minute is the maximum allowable heart rate.

134 - 66 = 68 beats per min - 100% of the reserve of the heart.

68: 100 * 80 = 55 beats per minute is 80% of the reserve of the heart.

4). Resting heart rate + 80% heart reserve = dosed load for a given person.

66 + 55 = 121 beats in min.

This calculation is especially important for the most intense loads: health path, jogging, swimming and on simulators. Periodic heart rate monitoring during exercise will help you overcome your fear of overload.

During training, you need to breathe only through your nose. If you want to breathe through your mouth, then the body is overloaded, the cells do not have enough oxygen (this can happen due to a lack of carbon dioxide in the blood, red blood cells cannot give oxygen to the cells, because with a lack of carbon dioxide, there are too strong bonds between red blood cells and oxygen molecules).

Respiratory exercise for neurosis.

Read the article , which has a simple breathing energy exercise with a calming healing effect.

The body should be relaxed, the mind should be concentrated on internal sensations with the expectation of a specific goal - harmonization of the body, relieving tension, controlling one's emotions. You need to tune in and experience a feeling of bliss and pleasure.

"The sitting posture on a chair can be extremely productive for both passive and active forms of breathing exercises. It is especially important not to forget about the position of your body. There are no trifles. There should be a right angle between the thigh and lower leg. The back is straight, relaxed, hands rest on thighs with thumbs inward. Keep your head straight, calm. This posture can be used for many breathing exercises."

Full rhythmic breathing can cause side effects, especially in people who are overly irritable and suffer from high blood pressure. They are encouraged to breathe while sitting with the movement of their hands. This is a calming exercise. Therefore, at the slightest sign of irritability, stop all other exercises and move on to this (seated exercise with hand movement).

Breathing is accompanied by a sluggish, relaxed movement of the hands. When inhaling, they slowly, in the rhythm of breathing, rise to about shoulder level. When exhaling, they also slowly lower to their original position. Moreover, when inhaling, the hands move a little differently than when exhaling, which is clearly seen from the drawings. When exhaling, they seem to be half-open, when inhaling, they are limply lowered.

Starting position for a calming breathing exercise while sitting with the movement of the hands.

Inhale, hands rise smoothly, hands are relaxed.

Slow exhalation, hands gently fall down; the hands are half open, the fingers are slightly apart.

"People who are easily excitable can unconsciously perceive even a simple breath-holding during inhalation and, especially, during exhalation, as a spontaneous convulsive phenomenon. This will cause an undesirable rush of blood, overexcitation of the central nervous system; it can also cause not only insomnia, but also more undesirable consequences. About this should certainly be remembered by people suffering from neurasthenia and hypertension. They should refrain from holding their breath after exhalation. At first, until their health returns to normal, they should only inhale, hold after inhalation and exhale."

In the book by G. S. Shatalova “Choosing a Path”, the entire third chapter is devoted to breathing exercises.

Healthy lifestyle.

With all my heart I welcome the system of natural healing of Galina Sergeevna Shatalova, which is described in her kind and smart books. One of them is "Path Choice". After reading this book, you will understand by what laws the human body lives, in what conditions you need to exist in order to stay healthy, happy and live long, get detailed information on how to put into practice all the recommendations for changing your lifestyle. I welcome her kindly - a strict conversation with patients, as Galina Sergeevna is a military surgeon, a neurosurgeon with vast experience in medical practice, which in practice has tested and scientifically proven what a person needs for a healthy body and spirit. She cured many terminally ill people from the most serious diseases.

The system of natural healing relies on three important components:

1). Spiritual health- (spiritual health in the healing system is of the greatest importance. It implies the absence of selfishness, tolerance, the desire for unity with nature in the broadest sense of the word, understanding the laws of the unity of all living things and the principles of living ethics, universal love. They are formulated in the commandments of the New and the Old A spiritually healthy person is one who does not live personally for himself at the expense of others, but as an equal with care for others. Living according to the laws of goodness is the only way for the survival of mankind.)

2). mental health(This is a harmonious combination of the conscious and the subconscious, which ensures both the stability of the organism in terms of survival and adaptability to changing environmental conditions.)

3). physical health(Respiration, nutrition, movement, hardening (thermoregulation) play a role in maintaining physical health.)

The main condition for the system of natural healing of the body is the simultaneous use of all health factors, and not just one thing, that is, an offensive on all “fronts”. If you want to be healthy and achieve longevity, then you need to lead an appropriate lifestyle. The book by Galina Sergeevna Shatalova "Choosing a Path" will help you to understand and take a different look at the very important components of human health. Read the book on the SVITK.RU Library website.

neuroses.

Neuroses are functional disorders of mental activity arising under the influence of psycho-traumatic factors and manifested in violation of higher forms of behavior, a decrease in mental and physical performance, limiting the body's adaptive capabilities to various influences, contributing to the occurrence of somatic diseases.

Neurosis has a variety of manifestations, which are largely determined by the characteristics of the individual. Painful disorders in neuroses never reach a psychotic level and do not lead to severe maladjustment; patients retain a critical attitude towards existing disorders.

The main forms of neuroses are neurasthenia, hysteria and obsessive-compulsive disorder. Often there is a combination of these neuroses and pronounced vegetative-vascular functional disorders, which explains the poor health of a person and the variety of complaints. In such patients, any other diseases are more severe.

The main cause of neurosis is unfavorable psychogenic factors (irritants) that cause overstrain and disruption of higher nervous activity.

Reducing resistance to stress and the emergence of neuroses contribute to:

1). hypodynamia,

2). bad habits,

3). distance from nature, apartment-city lifestyle.

4). violations of biorhythms resulting from changes in work activity, severance of family ties, violations of the regime of rest and nutrition;

5). a large workload of duties combined with a lack of time.

6). information overload and, conversely, information deficit; a long search for solutions to problems, including conflict situations; reassessment of existing ideas about life.

7). negative feelings and emotions: disappointment and hopelessness, resentment, envy and others. Unjustified containment of emotions and one's needs is essential.

8). age-related hormonal changes in the body.

It should be noted that under the action of the same unfavorable psychogenic factors, neurosis does not occur in all people, but only in individuals. This means that the properties of the organism itself are essential in the occurrence of neurosis: the type of higher nervous activity (cholerics and melancholics are more often susceptible) and congenital psychopathy.

Neurosis is more common in people with

rapid exhaustion of nervous processes (asthenic type);

prone to violent, unrestrained reactions and with high suggestibility (hysterical type);

self-doubt, fixing attention on certain thoughts and actions (anxious and suspicious type).

forms of neuroses.

There are several forms of neurosis, which depends on the nature of the psychogenic irritant and on personality traits: neurasthenia, hysteria and obsessive-compulsive disorder.

Neurasthenia (asthenic neurosis - nervous exhaustion, overwork). A disease characterized by increased irritability along with rapid mental fatigue. Patients react to ordinary stimuli (loud sound, creaking of doors, the appearance of another person) with inadequate reactions: they raise their voice, shout; they have palpitations, hypertension, headache. Along with incontinence, mental and physical exhaustion quickly sets in, attention and memory are weakened; sleep is disturbed (insomnia at night and drowsiness during the day), appetite, functional disorders of the intestine (constipation or diarrhea), sexual activity decreases. There are stable features of asthenization: apathy, indifference, weakness (“hands down”, you don’t want to do anything).

Hysteria - a form of neurosis in which patients tend to attract the attention of others.

There may be symptoms of various diseases, of which the patient with hysteria is well aware. All these symptoms disappear instantly if it can be proved that he is perfectly healthy. This is due to the high suggestibility and suspiciousness.

Mental disorders can be manifested by memory loss (amnesia), confusion, delusions, and rarely hallucinations. There may be disturbances of sensitivity and movement in a wide variety of forms. For example, catatonia - immobilization in a pretentious position, paralysis and paresis.

There are numerous manifestations of vegetative functions: shortness of breath (according to the patient, it is difficult for him to inhale), swallowing disorders, nausea and vomiting, changes in blood pressure and pulse, and many others.

Thus, hysteria is a form of neurosis, which is characterized by a variety of mental changes, disorders of sensitivity, movements and autonomic functions with a satisfactory general condition of the patient. In hysteria, the control of the functions of subcortical formations by the cerebral cortex is weakened.

Hysterical attack. There is hysterical excitement, which is caused by psychotrauma (as a rule, this is a discrepancy between the expected and reality, some kind of dissatisfaction). An attack of hysterical excitement looks demonstratively, theatrically, in order to attract the attention of the public; accompanied by hysterical laughter, sobs; often there may be hysterical convulsive seizures and hysterical syncope (hysterical syncape). A patient with hysteria during a faint falls so as not to bruise and not be injured. That is, he prudently calculates how to fall and not hit. Nausea and vomiting are possible, after an attack - sudden weakness.

Help with a hysterical attack. No need to fuss. It is enough to stand by, doing nothing. You can put a pillow under your head. When the attack is over, give 40 - 60 drops of valerian or motherwort tincture in hot water. If the person’s condition, in your opinion, causes concern, then call an ambulance; especially if the attack happened in a public place (and hysterical attacks most often occur in public places in the presence of a large number of people).

Remember that your excessive attention to the patient during a hysterical attack, active participation in providing assistance and fuss around him can increase the manifestations of hysteria and even contribute to the frequency of attacks and the deepening of this neurosis, since it is in this way that the patient achieves his goal - attracting attention.

obsessive-compulsive disorder (obsessive-compulsive neurosis) - a form of neurosis, which is characterized by the appearance of constant insurmountable, contrary to the wishes of the patient, fears, memories, doubts or actions. Obsessive fears (phobias) can be very diverse: fear of closed or, conversely, open space, fear of getting sick with a serious illness, fear of heights, and many others. Fears can be so strong that they completely paralyze the patient's consciousness, that is, he cannot think about anything else. Obsessive actions are associated with obsessive fears and doubts: for example, because of fear of some kind of infection, a person repeatedly washes his hands, boils dishes, etc. It is considered pathological when these fears and actions are unjustified. In connection with the fixation of attention on fictitious stimuli disturbing the patient's imagination, a person performs his duties at home or at work abnormally. So, for example, a woman after childbirth hardly approaches the child, spending most of her time and energy on putting things in order and sterile cleanliness in the apartment. Or a person does not get a job, fearing that he will not be able to cope with his usual official duties.

For all forms of neurosis, it is characteristic that a person is aware of the painfulness of his condition, understands the meaninglessness of his fears and doubts, but cannot get rid of them, cannot control his feelings and emotions. It is clear that all this affects the quality of his life, prevents him from living a full life and working normally.

Any neurosis is characterized by a decrease in the functionality of the central nervous system, its rapid fatigue, inadequacy of reactions to various stressful stimuli, which reduces the adaptive nature of behavior. For example, what used to cause a reaction does not now; or there is an overreaction to a weak stimulus; or to a strong stimulus - a weak reaction.

Let me present to your attention the TV program “Conversations with a Psychologist”, in which the psychotherapist Elman Osmanov talks about neuroses.

Psychomotor agitation.

Sometimes, against the background of neuroses, psychomotor agitation occurs - a sudden complex pathological state of arousal of mental activity under the influence of a strong traumatic factor, which is expressed in the acceleration and intensification of movements, speech, thinking, emotions (a state close to panic).

A person does not control himself, can be a danger to others and to himself. Call an ambulance. You can’t discuss his condition with other people, you need to convince him of your own goodwill, speak politely to “You” and calmly as if nothing is happening: you can’t ask about his condition, you need to talk about something that does not relate to this situation.

Be sure to remove all sharp and cutting objects, do not lose vigilance, as the patient's behavior can change dramatically. We must be prepared to prevent a possible suicide attempt.

I say this because everything happens in life. Neurosis can masquerade as various diseases. Even an experienced doctor will need some time to determine the diagnosis of neurosis, psychosis or other disease.

Psychopathies.

I consider it necessary to pay attention to the innate predisposition to neuroses. Below is a quote from V. I. Dubrovsky’s book “Therapeutic exercise”.

Psychopathy is a congenital, slightly reversible, pathological warehouse of the personality, covering the entire mental constitution, in which adaptation to the environment is disturbed. Psychopaths are distinguished not only by disharmony of character, but also by a much greater vulnerability compared to ordinary people, increased sensitivity to internal (age crises), somatogenic, psychogenic and social factors. These properties determine the diversity of the dynamics of psychopathy, the main forms of which are phases and pathological reactions.

There are the following types of psychopathy: schizoid, psychasthenic, asthenic, afferent, paranoid, hysterical, excitable. Emotionally obtuse psychopaths have also been described.

Schizoid psychopaths - unsociable, preferring solitude, reserved people who avoid violent manifestations of feelings, etc. The basis of the schizoid temperament is a combination of excessive sensitivity and coldness (psychasthenic proiftion).

Psychasthenic psychopaths are distinguished by a tendency to doubt, lack of inner confidence in the truth of feelings and the correctness of their judgments and actions, indecision in choosing a line of behavior, etc.

Asthenic psychopaths are characterized by general nervous weakness, timidity, excessive sensitivity and impressionability, which is found primarily in unusual situations that go beyond everyday situations. A distinctive feature of asthenics is increased fatigue.

Affective psychopaths are personalities of the cycloid circle, sociable, friendly, good-natured. One of their main features is emotional lability, mood instability, sometimes reaching the level of regular affective disorders.

Paranoid psychopaths are people of one-sided, but persistent affects that take precedence over logic and reason, wayward, frank, distrustful, etc.

Hysterical psychopaths are distinguished by the desire to appear more significant than they really are, to experience more than they are able to survive, and so on. Among the painful manifestations in hysterical psychopaths, various autonomic and hysterical paroxysms (spasms, aphonia, tremor of the fingers and toes, etc.) predominate.

Excitable or emotionally stupid psychopaths adjoining them - personalities are quick-tempered, irritable, devoid of a sense of compassion, cruel and gloomy. The forms of response most characteristic of them are attacks of anger, rage for any very insignificant reason, sometimes accompanied by an affectively narrowed consciousness and sharp motor excitement.

Comprehensive rehabilitation of psychopathy includes medical and pedagogical measures aimed at correcting the personality. The hospital provides drug therapy (psychotropic drugs), psycho- and occupational therapy (sculpting, drawing, board games, choral singing, group viewing of films, etc.), diet, vitaminization, exercise therapy in a group method accompanied by music, outdoor games.

Prevention of psychopathy begins with proper obstetric care and other measures. Subsequently, rational education in the family, school, physical education and sports with parents and children is of great importance. It is necessary to envisage a number of social and pedagogical measures in relation to the so-called difficult children. The family should have a friendly atmosphere, adherence to diet, sleep. Before going to bed - taking a shower, airing the room, etc.

I attach great importance to the normal course of pregnancy: the child must be desired, the parents must be healthy and lead a healthy lifestyle. Previous abortions have an adverse effect on subsequent pregnancies.

And after the birth of a child, you need to instill in him a positive attitude towards life and cultivate good feelings; the baby should grow up in the magical field of love of parents for each other and, of course, for him.

Tension headache.

Headache often accompanies an existing neurosis due to muscle tension with strong psycho-emotional experiences. Under stress, the muscles of the collar zone and neck, as well as the muscles of the head, are primarily tensed. Dr. Sperling talks about muscle tension headache.

How to behave with a "neurasthenic"?

Living and communicating with a "neurasthenic" is not easy. Sometimes the question of divorce comes up. First you need to try to cure neurosis, which responds well to physiotherapeutic procedures (massage, exercise therapy, electrosleep, halochamber (salt cave) and others); medications; talking to a psychologist helps. It is also necessary to reconsider the way of life: bring rhythm into your life (daily routine, music, physical education, timely maintenance of order in the house, etc.); a healthy lifestyle (eliminate bad habits, include a healthy diet, physical education, healthy good sleep, rest, and more); and cultivate a positive attitude towards life and towards people.

For Orthodox believers, the question of divorce is not worth it. Divorce is carried out only in case of treason. The best medicine for a "sick" soul is confession. A person must be aware that because of the manifestations of his negative emotions and actions, not only the people around him suffer, but first of all he himself. Confession helps to return to adequacy, understand the pattern of life problems and look for the cause of misfortunes in oneself.

How to deal with an unbalanced person? Talk to him as if he is perfectly healthy: politely, calmly, patiently, with understanding; be sure to listen to him in order to give him the opportunity to understand what is happening to him and find out what is bothering him. A kind word heals, you need to find these kind words, for example, “nothing, we will break through” or “everything will be fine, we will cope with the problem.” The most important thing is to try not to be an additional irritant for the "neurasthenic", not to say words and not to do things that unnerve him (within reasonable limits), not to respond to rude treatment in the same way, otherwise there will be a skirmish - a pronounced conflict. Learn to calm a "nervous" person, find an approach to him. No need to hide the truth; it is necessary to speak sincerely, benevolently, considering every “little thing”. But do not allow permissiveness.

Neurosis must be treated, because with a long course of neurosis, the nervous system is depleted, there is a risk of psychosomatic diseases.

"The human body was created as the highest resource of nature and, thanks to the plastic properties of its central nervous system, it is able to self-repair and improve itself. If only the appropriate conditions were created."

It is required to eliminate annoying stress factors and ensure contact with nature with love for it, a positive attitude and good mood, daily routine, a healthy lifestyle; need physical therapy for neuroses, massage and other physiotherapeutic procedures, spa treatment.

Therapeutic exercises for neuroses will be of great benefit if you learn how to move correctly.

"The main thing in movement is the ability to liberate the muscles, trust them, give them the opportunity to contract freely and relax in a natural rhythm. Then only those of them that are absolutely necessary at the moment with the given nature of the movement will work. The rest will have the opportunity to rest. But this one must learn, and everyone must learn. The system of natural healing includes exercises, the purpose of which is to teach a person the art of movement against the background of relaxation. " (G. S. Shatalova "Choosing the path").

Exercises for neuroses stimulate the production of endorphins, harmonize the nervous system and the whole body as a whole, providing a therapeutic effect in conjunction with proper nutrition, breathing, hardening and spiritual work on oneself in order to cultivate good positive feelings, emotions, thoughts and actions. Life according to the laws of good makes a person happy and mentally healthy.