Good health. What you need to feel good: nutrition, sleep and rest

Abstract

Stress, emotional breakdowns, pessimism. How familiar are these states! Depression has become a global social problem today. Recent research in the field of psychiatry has shown that a person can control mood swings and, with the help of some simple tricks, overcome bad health without the use of antidepressants.

The book of the famous American psychotherapist David D. Burns will help you learn emotional self-regulation, overcome depression, increase self-esteem and performance. She will tell you what to do if you feel that you are "rolling into the abyss" or you do not want to live.

We remind you that the slogan of the SELF-HELP series is:

“If you don’t help yourself, then no one will help you!”

David Burns

Foreword

A few words of gratitude

Introduction

Part one. Emotional Cognitive Therapy

Chapter first. A step forward in the treatment of emotional disorder

The first principle of cognitive therapy

Second principle

Third principle

Chapter two. Mood diagnostics - the first stage of cognitive therapy

Table 2.1. BDI test

BDI test interpretation

Chapter three. Paths of bad or good mood. Feelings and thoughts

1. Maximalism

2. General conclusion from single facts

3. Psychological filtering of events

4. Disqualification positive

5. Leaping inferences

6. Exaggeration and understatement

7. Inference based on emotions

8. "Could be"

10. Taking responsibility for events beyond your control

Table 3.1. Types of impairments in the cognitive process

Key to answers

Feelings are not real

Part two. Practical use

Chapter Four. The first step to self-respect

Increase self-esteem

A special method of raising self-esteem

Chapter five. Laziness and struggle with it

Daily routine of activities

anti-procrastinator

Daily recording of dysfunctional thoughts

Method of positive forecasts

"But" is not a rebuttal

The art of self-approval

Cognitive Disruptive Tasks (CMI) and Cognitive Assistance Tasks (ACA)

The hen pecks grain by grain

"I want, but I don't have to"

Newton's first law

Clear vision of success

Consider only what counts

Analysis "can't"

"can't lose" system

What before?

Chapter six. Verbal judo

Step One - Compassion

Self-control method

Generalization

Chapter seven. How do attacks of anger affect the coefficient of irritability

Navako Anger Scale

Who makes you angry?

Work out a desire

Cool down your ardor

Imagination Method

Changing the rules

Learn to Expect Wisely

Competent intrigues

Reducing Liabilities

Negotiation strategy

Proper empathy

dress rehearsal

Ten rules to know about your anger

Chapter eight. How to deal with a guilt complex

The cycle of guilt

Guilty without guilt

1. Daily Recording of Dysfunctional Thoughts

2. Liability reduction method

3. Learn to hold your weapon

4. Method "Don't cry!"

5. Morey's method

6. Development of perspectives

Part three. "Real" Depressions

Chapter nine. Sadness is not depression

Disabled

Dismissal

Loss of a loved one

Sadness without pain

Part four. Self-defense and personal growth

Chapter ten. root causes

Dysfunctionality scale

Dysfunctionality scale

Explanation of the FDF test

Chapter Eleven. OK

The essence of the problem

The path to independence and self-respect

Analysis of wins and losses

Fear of criticism - a firm "no"

No one is to blame for their own loneliness

After disapproval or rejection

Subconscious

Chapter twelve. Thirst for love

They don't ask for love

Loneliness and independence

Waiting for joy

Analysis of negative thoughts

Chapter thirteen. Work and personal virtues

Four Paths to Self-Respect

Rational Answers

Chapter fourteen. Try to be average. Satisfying the thirst for perfection

Failing is great!

Part five. Hopelessness and suicide

Chapter fifteen. I choose life

Assessment of suicidal tendencies

Illogical messages for suicide

Part six. Daily stress

Chapter sixteen. How do I put my beliefs into practice?

Taming hostility

Humility with Ingratitude: The Woman Who Couldn't Say Thank You

Struggling with uncertainty and helplessness: a woman who decided to commit suicide

Part seven. Physiology and mood

Chapter seventeen. Tips for taking antidepressants

In search of "black bile"

Drug therapy in terms of cognitive

David Burns

good health

The New Mood Therapy

MOSCOW VECHE * PERSEUS * ACT 1995

Feeling Good: The New Mood Therapy / Per. from English. L. Slavina - M.: Veche, Perseus, ACT, 1995.- 400 s- (Self-Help) ISBN 5-7141-0092-1.

BBK 88.5 B 51 UDC 159.923

The series was founded in 1994 Translation from English L. Slavina

The publishers notify of the acquisition of exclusive rights to publish in Russian the book of David D. Burns "Feeling Good". Any editions of this book published in Russian without an agreement with the publishers will be considered illegal.

ISBN 5-7141-0092-1 (Veche) ISBN 5-88421-034-5 (Perseus) ISBN 5-88196-375-X (ACT)

David D. Burns. feeling good. The New Mood Therapy

© 1980 by David D. Burns, M. D. All rights reserved.

© Edition in Russian. "Perseus", "Veche", ACT, 1995

© Translation. L. Slavin, 1995

© Artwork. "Perseus", 1995

Foreword

I am very pleased that David Burns has written a publicly available book on the problems of mood swings, which has generated great interest and admiration among medical professionals. Dr. Burns has spent years of intense research analyzing the causes and treatments for depression and has clearly shown the role of self-help in treating depression. This book is an extremely useful guide for people who want to learn how to self-regulate their moods.

A few words about the development of cognitive therapy may be of interest to readers of this book. Shortly after starting my professional career as a practitioner in the field of traditional psychoanalytic psychiatry, I enthusiastically engaged in research that could empirically confirm Freud's theory regarding the treatment of depression. However, my results did not agree well with this theory. My search led to the emergence of a new theory, confirmed by numerous studies, about the causes of depression. Studies have shown that a depressed person seems to himself “lost” for society due to inconsistency with generally accepted ideas and, accordingly, is doomed to the collapse of all hopes, deprivation, humiliation and trouble. Further experiments showed a significant difference between the self-esteem of a depressed person, his expectations and aspirations, on the one hand, and his actual achievements, often very low, on the other. My conclusion was this: depression disrupts the process of understanding this or that situation; a depressed person thinks negatively about himself, the people around him and his future. Such pessimism affects a person's mood, motivations, and relationships with others, and ultimately leads to the full range of psychophysiological symptoms characteristic of depression.

restoring good health- adj., number of synonyms: 1 reviving (49) ASIS synonym dictionary. V.N. Trishin. 2013 ... Synonym dictionary

returned to good health- adj., number of synonyms: 1 revived (52) ASIS synonym dictionary. V.N. Trishin. 2013 ... Synonym dictionary

well-being- subjective feeling of physiological and psychological comfort of the internal state. It can be presented both in the form of some generalized evaluative characteristic (S. good, bad, cheerfulness, malaise, etc.), and localized ... ... Great Psychological Encyclopedia

well-being- a system of subjective sensations, indicating a certain degree of physiological and psychological comfort. It includes both a general qualitative characteristic (good or poor health), and private experiences, variously ... ... Psychological Dictionary

- ▲ state good bad state enter [enter] into effect. blooming (# kind). openwork. in openwork (case #). in neat (colloquial). in the shape of. enter [come; owls] into shape. in juice. in full juice. in the prime of life. in the pore. ▼ cleanliness … Ideographic Dictionary of the Russian Language

well-being- a system of subjective sensations, indicating a certain degree of physiological and psychological comfort. It includes both a general qualitative characteristic (good or bad S.), and private experiences, variously ... ... Pedagogical terminological dictionary

well-being- A set of subjective sensations that reflect the degree of physiological and psychological comfort of the current state of a person. S. can be expressed both as a generalizing characteristic (good, bad, etc.), and experiences that reflect ... ... Adaptive physical culture. Concise Encyclopedic Dictionary

Integral Psychotherapy- Integral Psychology and Psychotherapy (IPP) is a new scientific and practical direction in psychology and psychotherapy that integrates (summarizes, combines) the best methods of psychological assistance from different times and peoples and as a result ... ... Wikipedia

Euphoria or euphoria- (from the Greek ευ good) denotes the well-being of patients, which does not always stand in accordance with the seriousness or danger of their disease process. So, for example, in the deep stages of pulmonary consumption, when ... ...

Euphoria, euphoria- (from the Greek ευ good) denotes the well-being of patients, which does not always stand in accordance with the seriousness or danger of their disease process. So, for example, in the deep stages of pulmonary consumption, when the lungs ... Encyclopedic Dictionary F.A. Brockhaus and I.A. Efron

Books

• , Goldin Eduard Abramovich, Moysyuk Lyudmila Mikhailovna, Zakidysheva Yulia Eduardovna. This book summarizes the results of many years of observation and practical experience of three doctors, two of whom are candidates of medical sciences. Simple language and numerous illustrations will allow ... Buy for 347 rubles
• Self-massage. Do-it-yourself health and well-being, Goldin E., Moysyuk L., Zakidysheva Yu. This book summarizes the results of many years of observation and practical experience of three doctors, two of whom are candidates of medical sciences. Simple language and numerous illustrations will allow…

David Burns

good health

The New Mood Therapy

MOSCOW VECHE * PERSEUS * ACT 1995

Feeling Good: The New Mood Therapy / Per. from English. L. Slavina - M.: Veche, Perseus, ACT, 1995.- 400 s- (Self-Help) ISBN 5-7141-0092-1.

BBK 88.5 B 51 UDC 159.923

The series was founded in 1994 Translation from English L. Slavina

The publishers notify of the acquisition of exclusive rights to publish in Russian the book of David D. Burns "Feeling Good". Any editions of this book published in Russian without an agreement with the publishers will be considered illegal.

ISBN 5-7141-0092-1 (Veche) ISBN 5-88421-034-5 (Perseus) ISBN 5-88196-375-X (ACT)

David D. Burns. feeling good. The New Mood Therapy

© 1980 by David D. Burns, M. D. All rights reserved.

© Edition in Russian. "Perseus", "Veche", ACT, 1995

© Translation. L. Slavin, 1995

© Artwork. "Perseus", 1995

Foreword

I am very pleased that David Burns has written a publicly available book on the problems of mood swings, which has generated great interest and admiration among medical professionals. Dr. Burns has spent years of intense research analyzing the causes and treatments for depression and has clearly shown the role of self-help in treating depression. This book is an extremely useful guide for people who want to learn how to self-regulate their moods.

A few words about the development of cognitive therapy may be of interest to readers of this book. Shortly after starting my professional career as a practitioner in the field of traditional psychoanalytic psychiatry, I enthusiastically engaged in research that could empirically confirm Freud's theory regarding the treatment of depression. However, my results did not agree well with this theory. My search led to the emergence of a new theory, confirmed by numerous studies, about the causes of depression. Studies have shown that a depressed person seems to himself “lost” for society due to inconsistency with generally accepted ideas and, accordingly, is doomed to the collapse of all hopes, deprivation, humiliation and trouble. Further experiments showed a significant difference between the self-esteem of a depressed person, his expectations and aspirations, on the one hand, and his actual achievements, often very low, on the other. My conclusion was this: depression disrupts the process of understanding this or that situation; a depressed person thinks negatively about himself, the people around him and his future. Such pessimism affects a person's mood, motivations, and relationships with others, and ultimately leads to the full range of psychophysiological symptoms characteristic of depression.

We now have numerous clinical studies showing that a person can control mood swings and, with some relatively simple techniques, overcome bad health. The promising results of this work have aroused interest in cognitive therapy among psychiatrists, psychologists and a number of other specialists. Many authors considered the results of our developments as the basis for the scientific study of psychotherapy. The evolving theory of emotional disturbances underlying the present study has been the subject of intense study in leading medical centers around the world.

In this book, Dr. Burns describes the progress that has been made in understanding the causes of depression. In a simple and accessible language, he presents new effective methods to help overcome such a painful condition as depression. I hope that readers will be able to apply the techniques developed during the treatment of patients with depression and described in the book to their own problems. Those suffering from severe depression need medical attention, but people with milder forms of depression can be helped by using the recently discovered "universal" techniques that Dr. Burns reveals in his book. Thus, the book Feeling Good is extremely important for those who want to overcome depression or just a bad mood.

Finally, this book reflects the unique personal intuition of its author, whose enthusiasm and creative energy were a special gift to his patients and colleagues.

Aaron T. Beck, MD,

professor of psychiatry at the Medical School

1
Good
well-being
The New Mood Therapy
D
Burns
MOSCOW VECHE * PERSEUS * ACT 1995
Burns D. Feeling Good New Mood Therapy / Persian English. L. Slavina - M Veche, Perseus, ACT, 1995.- 400 p. (Self-Help) ISBN 5-7141-0092-1.
BBK 88.5 B 51 UDC 159.923 The series was founded in 1994 Translated from English by L. Slavin Publishers announce the acquisition of exclusive rights to publish in Russian the book of David D. Burns Good health. Any editions of this book published in Russian without an agreement with the publishers will be considered illegal. B 1590923000
ISBN 5-7141-0092-1 (Veche) ISBN 5-88421-034-5 (Perseus) ISBN X (ACT)
David D. Burns. feeling good. The New Mood Therapy
© 1980 by David D. Burns, M. D. All rights reserved.
© Edition in Russian. Perseus, Veche, ACT, 1995
© Translation. L. Slavin, 1995
© Artwork. Perseus, 1995 (5:)
Table of contents
Foreword ................................................................ ................................................. .................................... 3 A few words of thanks .......... ................................................. ............................................... 4 Introduction. 5 Part one. Emotional Cognitive Therapy .................................................................. ......................... 7 Chapter one. Stepping Forward with Emotional Disorder....................................................... 7 The First Principle of Cognitive Therapy. 8 The second principle. 8 The third principle ............................................................... ................................................. ....................... 9 Chapter two. Mood diagnostics - the first stage of cognitive therapy... 11 Table 2.1. test. 11 Interpretation of the test. 13 Chapter three. Paths of bad or good mood. Feelings and thoughts.. 15 1. Maximalism. 17 2. General conclusion from isolated facts .......................................................... ............................................... 17 3. Psychological filtering of events..... ................................................. .................................. 18 4. Disqualification of a positive .............................. ................................................. ........ 18 5. Leaping conclusions. 18 6. Exaggeration and understatement ............................................................... .................................................. 19 7. Inferences based on emotions. 19 8. It would be possible ............................................... ................................................. ................ 20 9. Labels. 20 10. Taking responsibility for events beyond your control. 20 Table 3.1. Types of disorders in the cognitive process. 21 Test. 22 Key to answers. 24 Feelings are not a fact....................................... ................................................. ............. 24 Part two. Practical use. 25 Chapter Four. The first step to self-respect. 25

Increasing self-esteem. 27 A special method for raising self-esteem .............................................................. .. 28 Chapter five. Laziness and struggle with it .............................................. ................................................. 35 Daily routine .......................................................... ................................. 40
Anti-procrastinator ............................................... ................................................. .............. 41 Daily recording of dysfunctional thoughts .............................. .................................................. 42 Positive forecast method .................................. ................................................. ............................... 43 No rebuttal ................ ................................................. .................................... 44 The Art of Self-Approval ........... ................................................. .................................................. 45 Interfering Cognitive Processing Tasks and Cognitive Assistance Tasks (ACAS) .............................................................. ................................................. 46 The hen pecks grain by grain. 47 I want, but I don't have to .............................................. ................................................. ............... 48 Newton's first law............................... ................................................. .................................. 49 A clear vision of success .............................. ................................................. .................................. 50 Count only what counts .............................................. ............................................... 50 Analysis cannot ................................................. ................................................. ............... 51 The system cannot lose. 52 What before. 52 Chapter six. Verbal judo. 54 Step one - empathy .............................................. ................................................. ..... 56 Method of self-control. 60 Generalization .................................................. ................................................. ............................... 60 Chapter seven. How attacks of anger affect the coefficient of irritability .................... 61 Scale of anger according to Navako .................. ................................................. ......................................... 62 Who makes you angry.......... ................................................. ................................................. .............. 63 Develop a desire. 68 Cool down your ardor. 69 Imagination method.................................................... ................................................. ............... 70 Changing the rules. 71 Learn to Expect Wisely............................................... ................................................. ........ 72 Competent intrigues. 73 Reduction of liabilities. 74 Negotiation strategy............................................................... ................................................. .......... 75 Proper sympathy. 75 Dress rehearsal............................................... ................................................. ......... 78 Ten rules to know about your anger .............................. ................... 79 Chapter Eight. How to deal with the guilt complex. 80 The cycle of guilt............................................... ................................................. ............................... 82 Guilty without guilt. 83 1. Daily recording of dysfunctional thoughts.................................................... ...................... 84 2. Method of declining liabilities .............................................. ................................................. ... 85 3. Learn to hold your weapon .............................................. ............................................... 88 4. Method Do not Cry................................................ ................................................. ....... 89 5. Morey's Method............................... ................................................. .................................. 90 6. Developing perspectives .............................. ................................................. ............................... 91 Part three. Real depression .................................................................. ............................................... 92 Chapter Nine. Sadness is not depression ............................................... 92 Death. 93 Disabled people. 94 Dismissal.................................................... ................................................. ....................... 96 Loss of a loved one. 100

Sadness without worries .............................................. ................................................. ..... 101 Part four. Self-defense and personal growth .............................................................. ............................... 102 Chapter ten. root causes. 102 Dysfunctionality scale............................................................... .............................................. 105 Dysfunctionality scale. ................................................. ................................................. 106 Explanation of the FDF test .......... ................................................. ............................................... 108 Chapter Eleven. OK................................................. .............................................. 110 The essence of the problem .. ................................................. ................................................. ................ 112 The Path to Independence and Self-Respect. 113 Win-lose analysis............................................................... ............................................... 113 Fear of criticism - a firm no. 114 No one is to blame for their own loneliness. 115 After disapproval or rejection. 117 Subconscious.................................................... ................................................. ......................... 117 Chapter Twelve. Thirst for love. 118 Don't ask for love. 118 Loneliness and independence.................................................... ............................................... 119 Expectation of joy. ................................................. ................................................. ........... 121 Analysis of negative thoughts. 122 Chapter thirteen. Work and personal dignity. 123 Four Paths to Self-Respect .............................................................. ................................................... 127 Rational answers. 129 Chapter fourteen. Try to be average. Satisfying the Thirst for Perfection .......... 131 The Plan .................................. ................................................. ................................................. 132 It's wonderful to be wrong............................................... ............................................... 138 Part five. Hopelessness and suicide ............................................................... ......................................... 142 Chapter fifteen. I choose life. 142 Assessment of suicidal tendencies.................................... ................................................. .. 143 Illogical premises to suicide. 144 Part six. Daily stress. 150 Chapter sixteen. How do I put my beliefs into practice? 150 Taming hostility. 151 Humility with ingratitude a woman who couldn't say thank you............... 152 Struggle with insecurity and helplessness a woman who decided to commit suicide Part seven. Physiology and mood ............................................................... ................................... 155 Chapter seventeen. Tips for taking antidepressants ............................................................... 155 In search of black bile............................................... ................................................. ... 155 Drug therapy from a cognitive point of view.................................................................. ............... 164 About the author. Foreword I am delighted that David Burns has written a public domain book on mood swings that has generated great interest and admiration among medical professionals. Doctor
Burns spent years of intense research analyzing the causes and treatments of depression and clearly showed the role of self-help in the treatment of this disease. This book is an extremely useful guide for people who want to learn how to self-regulate their moods. A few words about the development of cognitive therapy may be of interest to readers of this book. Shortly after starting my professional career as a practitioner in the field of traditional psychoanalytic psychiatry, I enthusiastically engaged in research that could empirically confirm Freud's theory regarding the treatment of depression. However, my results did not agree well with this theory. My search led to the emergence of a new theory, confirmed by numerous studies, about the causes of depression. Studies have shown that a depressed person seems to himself lost to society due to inconsistency with generally accepted ideas, respectively, the collapse of all hopes, deprivation, humiliation and trouble is doomed. Further experiments showed a significant difference between the self-esteem of a depressed person, his expectations and aspirations, on the one hand, and his actual achievements, often very low, on the other. My conclusion was that depression disrupts the process of understanding this or that situation. A depressed person thinks negatively about himself, the people around him and his future. Such pessimism affects a person's mood, motivations, and relationships with others, and ultimately leads to the full range of psychophysiological symptoms characteristic of depression. (6:) We now have numerous clinical studies showing that a person can control mood swings and, with some relatively simple techniques, overcome bad health. The promising results of this work have aroused interest in cognitive therapy among psychiatrists, psychologists and a number of other specialists. Many authors considered the results of our developments as the basis for the scientific study of psychotherapy. The evolving theory of emotional disturbances underlying the present study has been the subject of intense study in leading medical centers around the world. In this book, Dr. Burns describes the progress that has been made in understanding the causes of depression. In simple, accessible language, he presents new effective methods to help overcome such a painful condition as depression. I hope that readers will be able to apply the techniques developed during the treatment of patients with depression and described in the book to their own problems. Those suffering from severe depression need medical attention, but people with milder forms of depression can be helped by using the recently discovered universal techniques that Dr. Burns reveals in his book. Thus, the book Feeling Good is extremely important for those who want to overcome depression or just a bad mood. Finally, this book reflects the unique personal intuition of its author, whose enthusiasm and creative energy were a special gift to his patients and colleagues.
Aaron T. Beck, MD, Professor of Psychiatry, University of Pennsylvania School of Medicine(7:) A few words of thanks I would like to express my deepest gratitude to my wife, Melanie, for her help in editing this book, and for her patience and support throughout the long journey of preparing this edition. I would also like to thank Mary Lovell for her enthusiasm and technical assistance in preparing the manuscript. The development of cognitive therapy is the result of the hard work of a group of talented scientists who have made an invaluable contribution to the activities of the Institute for Psychological Correction and the Center for Cognitive Therapy with their research. These are Drs. Aaron Beck, John Rush, Maria Kovacs, Brian Shaw, Harry Emery, Steve Hollon, Rich Bedrosian and many others. I would also like to mention here Ruth Greenberg and Drs. Ira Herman, Jeff Yang,
Art Freeman and Ron Coleman for their help with our work. Drs. Raymond Novako, Arlen Weisman, and Mark K. Goldstein have given me permission to include some of my developments in this book. I would like to give special credit to Maria Gornascelli, the editor of this book, for her endless attention and patience, which have been especially inspiring to me.

depression, thought about everything extremely pessimistically and distortedly. However, I was very skeptical that deep depression, expressed in severe emotional disturbances, could be easily overcome with the help of the corrective program proposed by Dr. Beck. In general, this idea seemed too simple to me. But at the same time, I remembered that many of the greatest discoveries of history turned out to be extremely simple and also met with misunderstanding at first. The possibilities opened up by the concepts and methods of cognitive therapy, which soon revolutionized the attraction of depression, interested me very much. Therefore, I decided to use this method as an experiment in attracting my most difficult patients. I didn't expect any amazing results from using it, but I decided to test whether cognitive therapy really is a hoax or a reality. The results I got amazed me. Many of my patients felt relief for the first time in many years of treatment. Some noted that they felt happy for the first time in their lives. The result of clinical trials was the beginning of my close collaboration with Dr. Beck and his colleagues at the Psychiatric Clinic at the University of Pennsylvania. Our group has added (12:) several more scientific developments to new methods of treatment. The results of the studies carried out gave a huge impetus to the development of psychiatry both in the United States of America and abroad, which is described in detail in the book brought to your attention. If, after reading this book, you learn to use the new methods outlined in it, then serious depression can never overcome you. From time to time, we can all use the advice given in it. This book will tell you what to do if you feel like you're heading down the aisle of depression. It will help you understand how to accurately identify the causes of depression and choose the most effective way to overcome the problems that have arisen as quickly as possible. If you try to listen to yourself a little, you can learn to control your mood more effectively, just as an athlete can develop his endurance by training. The material in the book is presented in an accessible way. All the methods presented in the book are very practical, so you can use them both for daily self-regulation of your mood, and for understanding the causes and consequences of depression in general. The methods outlined in the book really work, and the effect of their action can be quite profound. Part one. Emotional Cognitive Therapy

To feel good, you must live in harmony with your body. Coordination comes through attention. In Taoist practices, there is an exercise with a telling name: "Smile to your body." Even if you are not a Taoist master, you can easily do this exercise right now.

Close your eyes. Inhale gently and smoothly. Mentally smile at your body. Send a smile to your entire body, from head to toe. Hold the smile on those organs where you feel tension. Wait for a soft and radiant smile to warm and relax them. And you will immediately notice that you have an uncomfortable posture or you are sitting too long and it would be nice to go to the window and breathe in fresh air. Better yet, grab the ball and wave it to the beach.

The fastest way to make contact with your body is to take a deep breath and stretch. And then breathe out easily. Before doing anything, tune your whole body. Need to sit down and work? Sit comfortably. The back is straight, the chin is forward, the shoulders are straightened.

Do you feel like you're stuck? Get up, stretch, walk around the room. Did you go to the gym? Do a good warm-up to prepare the joints, stretch and warm up the muscles. And most importantly, mentally tune in to a pleasant work with iron. Never rush from one extreme to another: from quiet lying to fast fuss, from heavy effort to immobility. Each time you change activities, let the body tune in a new way.

And don't do it in a hurry. Stop, smile at your body, mentally imagine what you are going to do. And then you won’t have these annoying accidents like “the leg turned up, the arm pulled, it stung in the side.” All this comes from an unexpected load. The body was not prepared, and work fell upon it.

Dangerous entertainment

There is one very dangerous entertainment that will quickly shatter the strongest health. It's about illness. The subconscious mind is sensitive to any words related to the body. Therefore, any phrase about the disease orders the subconscious mind to find similar symptoms in its body. Therefore, when you are sitting in a noisy company that turned to your favorite topic: “But I remember, I was so sick that you couldn’t even dream of it,” your body begins to collapse.

Let's see how it goes. The subconscious must bring the body into a state of holistic response to the situation. There is a simple mechanism for this: the command of the center suppresses commands in the field. That is, if you think about how an organ should work, then for the body this is more important than what really happens.

Here is an example of a heart. Normally, the heart rate is set by only a dozen neurons. And if the head is asleep, then the heart beats calmly and rhythmically. But the brain has not a dozen, but thousands of neurons that form the heart rhythm. And as soon as the command comes from above: “Increase the heartbeat!”, It will be immediately executed. Why would such a team come? This is the most annoying thing. It will come not only when a person ran and he really needs to increase blood circulation, but also when a person began to worry from scratch or, even worse, just heard: “But there are also interruptions in the heart.” This innocent phrase is immediately perceived by the subconscious as an order: "Interruptions in the heart!" And the normal heart rhythm is immediately disturbed, the mentioned interruptions begin. But in the same way, a person perceives the phrase said by someone: “You know, there are so many cores now! They have this and that, and that, and then bang and that!” And the subconscious obediently performs and "this is it, and that's it, and bam." In the meantime, the conversation moves on, and the next interlocutor is already in a hurry to insert his own: “But the liver ...” But another one interrupts him: “Yes, what’s the liver, but there is such a disease that ...” And the body destroys normal work in turn liver, kidneys, reduces immunity and does other nasty things to itself. Today he talked pleasantly, but tomorrow he became ill. Therefore, a smart person should remember: you can talk about diseases only in one case - if you have this disease and you are talking about how to cure it. This conversation is helpful because it sets the body up for recovery. The diseased organ rejoices that it is remembered, and begins to actively fight the disease. All other talk about diseases should be stopped. This is a very dangerous pastime that has bad consequences.

Connecting with the body How to move from simple well-being to good? You feel good at the moment of complete coincidence with the body. The athlete, taking off to the crossbar, is all aimed at overcoming the bar. If some arm or leg does not want to jump, but dangles on its own, it will bring down the bar. Or if the jumper himself at the time of the run starts to think how good it would be to lie down on the beach now, there will be no record. The record will be when the whole organism - both consciousness and subconsciousness - is aimed at the result.

Taking the bar with only your left foot will not work, no matter how hard it pushes off the ground. This is the reason for many failures. A person hopes to achieve success with one left, and the right does not want success. And a person is always in the state of "one foot here and the other there." Therefore, do not rush to start, scatter or get to work until you feel that your whole body is tuned in and ready for it. Unity with the body gives great sensations. You feel young and fit.

Wellness Check

You are doing everything right if you constantly feel your body. It keeps you in a great mood all the time. You are ready for action at any moment and move with pleasure. But it also happens that a person has already forgotten how pleasant it is to live when the body is healthy. And he considers his flabby, swollen body to be healthy - simply because right now nothing seems to hurt.

There is a simple technique that allows you to instantly assess your well-being. It's called "Jump of Happiness". Just do not do it if you have not been to the gym or on the treadmill for a long time! It is very easy to do. You need to jump with pleasure and listen to your body.

Feeling options:
Got better. - Well done! Keep it up!
It got worse. Relax, buddy! It's time to take care of the body.
What am I, a fool, to jump?! - Wu-u-u! Drop everything and save your health.