What is mental health. Personal hygiene rules. Relationship of hygiene with other disciplines

29.06.2021

The word "hygiene" is a Greek borrowing that came into Russian through German or French in the first half of the 19th century. The Greek word meant "health".

Hygiene of mental work is a system of measures aimed at maintaining high mental performance for a long time. As N. E. Vvedensky noted, many people work inefficiently, get tired quickly, because they do not know how to organize their work.

There are three types of mental activity. The first includes light mental work: reading fiction, talking with an interesting interlocutor. Such activity can continue for a long time without the appearance of fatigue, since when it is performed, the psychophysiological mechanisms function with a low degree of stress.

The second type of mental activity can be called "operational thinking", as it is typical for the work of operators, dispatchers. For students, this is a repetition of the material covered, the solution of mathematical problems using a well-known algorithm, the translation of a foreign text into Russian. In this case, the psychophysiological mechanisms of the brain work with great tension. Effectively, such an activity can last 1.5 - 2 hours.

The third type is the work that is characterized by the highest intensity. This is the assimilation of new information, the creation of new ideas based on old ones. With this kind of activity, the most active functioning of the physiological mechanisms that carry out the processes of thinking and remembering occurs. Like any intensive work, mental work is inevitably associated with fatigue, which leads to the fact that a person has to spend more energy on the usual amount of work. Despite this, he makes mistakes, and, finally, fatigue leads to the inability to continue working. With the inability to properly organize mental work, a state of chronic fatigue sets in, which can result in exhaustion of the nervous system or the development of a vascular disease.

The first signs of chronic fatigue are rapidly onset fatigue, decreased attention, memory loss, loss of appetite, irritability or apathy, recurrent headaches, sleep disorders, which in some cases are manifested by drowsiness, in others by insomnia. Insomnia is usually more difficult for a person to tolerate. In the morning after a sleepless night, general weakness, a feeling of "brokenness", irritability appear, and working capacity decreases. In addition, the fear of another sleepless night worries.

So when working with a computer, many people note that often after a short time after starting work, a headache, pain in the muscles of the face and neck, aching pain in the spine, pain in the eyes, tearing, impaired clear vision, pain when moving hands

The negative impact of the computer on humans is complex, therefore, the study of the influence of computer technologies should be comprehensive, taking into account the interrelated influence of many factors. Only an integrated approach makes it possible to reliably assess the impact of a computer on a user's health.

Modern requirements for mental hygiene of a student

The work of a student is, first of all, intellectual work. Is mental work dangerous for human health? If you do it, observing the rules of mental hygiene (UT), then it even helps to maintain a high level, load other body systems. The best example of this is the life of many great scientists who lived in perfect health to a ripe old age and at the same time retained the ability for intense mental work until the last days.

At present, with high mechanization, automation and computerization of almost all types of human activity, UT occupies a significant place among other types of labor, and this to some extent affects the number of cardiovascular diseases. They have ceased to be the lot of the elderly, cases of the disease at the age of 17-35 are not uncommon. However, the dangers that lie in wait for a person engaged in mental work are not related to the specifics of the work itself, but to the conditions in which it usually takes place: a sitting posture, staying in enclosed spaces and imperceptibly creeping overwork. Therefore, all UT hygiene rules are aimed at preventing classes in adverse conditions.

There are patterns on which labor productivity depends. These patterns were described at the beginning of the century by the famous physiologist N.E. Vvedensky. He installed the following:

1. The amount of product produced in a certain period of time depends on the state of your body. If you work in a certain rhythm and rest at certain intervals, then the longer you work, the greater is the productivity of your labor: the body gradually acquires "inertia of work", in short breaks it does not lose this "inertia", restores strength, and from Cycle to cycle, all the functions and systems of the body are activated. You need to know that not only the brain, but the whole body is involved in the UT process, and in order for it to start working, it takes time, that is, after each break for rest, it takes some time to “work in”. The longer the break, the longer this time. Therefore, the break between work cycles should not exceed 10 minutes. After 4-5 cycles, a break of 30-60 minutes is advisable, and after 10 hours of practicing one type of labor - stopping these classes. Cycle duration from 45 to 90 minutes;

2. If a person, due to lack of time, decides to refuse breaks, his labor productivity drops, “oppression” appears. The longer a person works in this way, the more harm he does to the body - overwork appears, first acute, and then chronic. A person, however, does not only harm his health: since fatigue from mental work is a dulling of attention, a person harms the whole business. He begins to make mistakes, correcting which then spends much more time than he would spend on rest.

During a longer rest period, such as, for example, in the evening free hours and on Sundays, it is necessary to increase physical activity and always in the fresh air. Otherwise, from month to month, the performance of UT will decrease and by the session it will be very low.

Another thing is also dangerous: complete idleness during the semester will not give you the opportunity to acquire the necessary pace in your work, to properly train your attention. The inevitable result of such idleness is failure to complete the required amount of work in the session, failure in exams (preparation for the exam is given in 3-4 days, during which it is practically impossible to learn the subject studied throughout the semester, lasting about 4 months) and , most importantly, the acquisition of a life style that is unacceptable in further work:

Inability to distribute work in time;

Force yourself to do what is important;

Distinguish the main from the secondary;

Laxity;

Dissatisfaction and negative emotions, etc.

Therefore, the first rule of mental hygiene is the rhythm of work. A special behavior is required from the worker:

the first phase is the start of work. You need to work at a moderate pace, do not push yourself, go into work gradually. In order to work faster, you need to think through to the smallest detail what you are going to do, determine the sequence of operations, prepare workplace so that everything you need is at hand and then you don’t have to break away and slow down the pace of work. Always start work with cases of average difficulty for you. So, actions in the first phase are a kind of algorithm of human behavior.

the second phase - the most complex cases or operations that require the greatest concentration of attention are solved. Here you should work at the maximum pace and not be distracted by anything.

the third phase is where the easiest things are done. But at the same time try to maintain high level attention. Remember that in this phase the level of attention is already quite reduced.

The misconception that fatigue is harmful to the body. Fatigue is inevitable. It is not fatigue that is dangerous, but neglect of one's body - the continuation of work, despite severe overwork. The main question is to notice fatigue. After 1-1.5 hours, the degree of fatigue is such that it is advisable to take a break. But it is still useful to know some signs of unacceptable overwork:

You re-read the same thing over and over again;

The eyes “read”, but the brain does not react to what is read;

There is a painful reaction to sounds that you did not notice before;

The handwriting has become more sweeping, uneven, the letters “dance”, it is difficult to observe the angle of their inclination and the line of the line.

All of which means it's time to take a break.

Labor productivity in the next cycle largely depends on how productive the rest was. Rest is not idleness, it is a change of activity. For a knowledge worker, this is physical activity in the fresh air, even with a short break:

Go to the window, do breathing exercises;

Do exercises for the fingers of the right hand;

Rotational movements of the head;

to be like.

The second rule of mental hygiene is to have enough oxygen in the room where you work. This requires regular airing for 10 minutes every 90 minutes of classes, as is customary at the university. During breaks, you should leave the audience and arrange a draft. During classes in classrooms, on the contrary, open windows in the corridors.

The third rule of mental hygiene is that due to prolonged sitting, the body gets tired. In motion or standing, thought processes proceed at a greater speed. From this, draw the conclusion: whenever possible, it is better to study while standing or walking, and the book to stand in front of your eyes.

The fourth rule of mental hygiene is lighting. A lamp with a power of 40-60 watts should be located at a distance of 30 cm from the manuscript on the left. The lampshade must necessarily protect the eyes from the direct light of the light bulb. It is recommended to have a matte table surface, without glare, preferably green.

The fifth rule of mental hygiene is the regularity of nutrition. Eat should be at the same time, preferably with breaks no more than 4 hours. Dinner is light (dairy products, vegetables) no later than 2 hours before bedtime. At the university, after the first class, lasting 90 minutes (8.00 - 9.20), a break of 25 minutes (9.20 - 9.45) was taken, the main purpose of which is to feed students. To do this, in each educational building there are buffets.

The sixth rule of mental hygiene is the need for proper sleep (7.5 - 8 hours a day).

The seventh rule of mental hygiene is the individual "peak form". Performance changes throughout the day. Many people have peaks around 9:00 am to 2:00 pm and from 6:00 pm to 11:00 pm, during which mental activity is most productive. Watch yourself. It is necessary to determine the time of the individual "peak form". Plan independent homework for these hours, and household chores, reading fiction, etc. work at another time. This will save you an hour and a half every day.

HEALTH OF MENTAL WORK

Mental labor makes high demands on the body and therefore G. at. t. includes a number of special recommendations. Successful mental activity is possible only under the conditions of subordination of mental work to a strict routine, with which a certain time is allotted for work and rest. Nothing tires the nervous system like the absence of a strict regimen. Those who do not start work at the same time, or postpone the most difficult until better times, get tired faster and work less productively. Forced labor, performed without interest, is boring. However, there are no uninteresting jobs. They turn out to be uninteresting until the purpose of the task that the person performs is found and realized. Enthusiasm for work is one of the main factors of high labor productivity. The result of any work, and especially mental work, depends on the mood, on the psychological climate of the family and institution. In an environment of envy and hostility, the productivity of mental labor will, of course, be low, and the degree of fatigue will not correspond to the time of work. Thus, the creation of a “favorable psychological environment, conditions in which each member of the team is full of goodwill and embraced by a working attitude is one of the most important requirements of mental hygiene, including mental hygiene. At the same time, one should take care of favorable environmental conditions, in which the swarm passes labor process. A smoky room, knocking, noise, roar have an adverse effect on the human body, lead to premature fatigue, give rise to mistakes and blunders. work. Alcoholic beverages and all kinds of stimulants (immoderate use of strong tea and coffee) have an equally detrimental effect on mental work. They give a positive effect for a very short time, but the consequences are very bad - fatigue, insomnia, irritability, instability of attention. A necessary condition for successful creative work is constant mental and spiritual development, replenishment of knowledge. A person who chooses intellectual activity as his specialty must be ready for lifelong learning; this is the key to creative products that meet the requirements of the time. At the same time, it must be remembered that the one-sided development of the psyche, a narrow, stereotypical skill of thinking, is effective only in solving specific problems, more often technical ones, with certain initial data. Finding original solutions, the ability to create concepts, hypotheses is noted only in people with a broad outlook, with a developed creative imagination.

All types of activity carried out by a person are subject to uniform physiological laws; therefore, in order to understand the features of mental labor, an analogy should be drawn with the known features of physical labor. An increase in the productivity of mental labor is achieved by training, a gradual increase in the load, maintaining its high level. Long periods of inactivity have a negative impact on productivity. Both the athlete who has stopped training and the student after the holidays experience great difficulties with the start of classes. Therefore, rest in the process of mental labor is reasonable only in the form of changing the form of mental labor or reducing the load. To increase efficiency, in addition to a strict schedule, it is advisable to alternate mental work with physical work. Physical exercise in the fresh air, a walk not only relieves the tension that occurs when maintaining a monotonous posture for a long time, but also increase the overall tone of the body. Sometimes even walking around the room while thinking about a task turns out to be effective. Often strong skills, mental work compensate for the lack of abilities.

Mental labor is divided into many types, each of which makes different demands on the person engaged in this work. There is mental work that makes exceptional demands on the function of attention (the work of a dispatcher), memory, etc. For its successful implementation, friendly training of other intellectual functions is desirable. The harmonization of mental activity is as effective as the harmonization of mental and physical activity. Every person engaged in mental work needs differentiated recommendations. At the same time, one must keep in mind individual characteristics. People who wake up early and cheerfully should go to bed early, and do responsible mental work early in the morning - and in the first half of the day. Another type of people is most productive in the afternoon, late in the evening. In accordance with these features, you should, if possible, plan your work. For the most active people, it is reasonable to solve difficult tasks at the beginning of work, since the onset of fatigue gradually reduces performance. Slow people, to-rye gradually enter the work, it is advisable to start mental work with the simplest tasks. When faced with an intractable task, such people can sit for hours until the bitter end, and after the long-awaited decision they feel empty, unable to continue working. In such situations, it is better to postpone the intractable task and do the rest of the work. Often, when returning to an unsolved problem after a certain period of time, it can be solved surprisingly quickly. This observation suggests that some part of the mental work is done subconsciously. So, many mathematicians found solutions in a dream, in the form of a dream, or at the moment of awakening. Of course, people who are easily excitable, with good switchability, are not recommended to postpone solving problems, for them this is only self-deception. However, subconscious work should not be particularly relied upon. The acquisition of new knowledge requires a clear mind.

To give the exhaustive differentiated instructions concerning G. at. that is, without taking into account many factors, it is difficult and hardly possible. In such cases, it is necessary to seek help from a doctor - a psychohygienist, a psychotherapist or a psychologist.

Similar information.

Scientific and technological progress and the acceleration of the pace of life inevitably leads to the need to master a large amount of scientific and other knowledge and skills. In this regard, the number of people engaged in mental activity in all spheres of production is increasing annually throughout the world. This trend will continue in the coming years. Therefore, the issues of mental health are becoming more and more relevant.

The history of domestic and world science and culture gives many examples of how properly organized creative work has allowed elderly people to make great discoveries and create masterpieces of art. productivity, creative activity, conditions are created for the occurrence of health disorders.
Mental labor has a number of features. Most often, it is associated with long-term work indoors and a sedentary lifestyle. Strengthened work of the brain requires a large blood flow to it, which in turn is associated with an increase in the tone of the brain vessels. This physiological increase in vascular tone with improper organization of labor can turn into a pathological one, which can lead to a persistent increase in blood pressure. Sitting work, often in a half-bent position, leads to prolonged compression of the chest, which impairs the ventilation capacity of the lungs and leads to the development of chronic oxygen deficiency. Prolonged work while sitting also creates conditions for stagnation of blood in the organs of the abdominal cavity and pelvis, decreases the motor activity of the intestine, which can lead to a violation of their function.
Like any intensive work, mental work is inevitably associated with fatigue, which leads to the fact that a person has to spend more energy on the usual amount of work. Despite this, he makes mistakes, and, finally, fatigue leads to the inability to continue working. With the inability to properly organize mental work, a state of chronic fatigue sets in, which can result in exhaustion of the nervous system or the development of a vascular disease.
The first signs of chronic fatigue are rapidly onset fatigue, decreased attention, memory loss, loss of appetite, irritability or apathy, recurrent headaches, sleep disorders, which in some cases are manifested by drowsiness, in others by insomnia. Insomnia is usually more difficult for a person to tolerate. In the morning after a sleepless night, general weakness, a feeling of "brokenness", irritability appear, and working capacity decreases. In addition, the fear of another sleepless night worries.
In order to prevent diseases associated with chronic fatigue, it is first necessary to regulate sleep. To do this, it is recommended to go to bed always at the same time. 1 hour before the onset of sleep, you should stop hard work and, if possible, devote this time to a walk in the fresh air. It is helpful to take a warm bath before bed or do a 10-minute warm foot bath. Sleep in a well ventilated room. An adult needs at least 7-8 hours of sleep per night (recent studies show that some individuals are recommended to sleep at least 9-10 hours). In the morning, it is recommended to do gymnastic exercises, after which it is advisable to take a cool shower or rub yourself with a damp towel. A set of exercises transmitted by radio can be performed by people of any age. You can do an individual set of exercises designed in relation to your physical fitness.
For the most intense and difficult mental work, it is better to set aside the morning hours. Before starting work, you need to make sure that the room in which you have to work is adequately ventilated. It is desirable that the air temperature in the room was within 18-20 °C. The workplace lighting source should be on the left and not be too bright, so as not to cause eye fatigue. Noise interferes with work, so it should be eliminated if possible.
From time to time, you need to relieve muscle tension, for which you need to change the position of the body. Every 1-2 hours it is recommended to take breaks of 10-15 minutes, during which you should, leaning back in your chair, take a few deep breaths and exhale or do the same while walking around the room, then, sitting in an armchair, relax your muscles for a few minutes torso and limbs. After that, it is recommended to do a few gymnastic exercises, warm up. Experience shows that in those institutions where industrial gymnastics has been introduced, labor productivity is higher (I recall the successful experience of the Soviet era, when the industrial gymnastics program was broadcast on the industrial radio at 11 o'clock in the afternoon, an analysis of the innovation showed that labor productivity increased by 1.2 - 1.5 times , depending on the industry).
Mental activity is often associated with a large load on the visual analyzer (reading, writing). In order not to cause eye fatigue, you need to periodically close your eyes for a few seconds and cover them with your palms during work. During this short time, the muscles of the eyes relax and rest. Smoking during work is absolutely unacceptable.
Positive emotions play an important role in the prevention of mental fatigue. Labor proceeding in a favorable psychological atmosphere gives a much greater economic effect than labor in an unfavorable environment. Positive emotions cause restructuring in the body, which improves the blood supply to the brain, increases the tone of the cerebral cortex, and activates the activity of the autonomic nervous system. As a result, the reserves of perception increase, memory improves and the creative possibilities of the brain increase. There is evidence that the use of functional music (according to a specially designed program) allows for a long time to maintain a high level of performance of persons engaged in mental activity. Music acts as a stimulus that generates positive emotions. However, during a period of intense mental work, music is often a distraction and interferes with work.
Under the influence of negative emotions, a person's attention is dulled, the quality of thinking decreases. In order to compensate for the loss of working capacity, a person makes additional efforts, which ultimately lead to rapid fatigue.
A feature of mental labor is that a person, after the time allotted for this labor, cannot get rid of the problems associated with it, which causes neuropsychic overstrain. For the prevention of fatigue, conditions are necessary that help to "pay off" the ongoing mental work and relieve neuropsychic stress. To this end, at the end of the day's work, you can take a walk, play sports, do moderate physical work. All healthy people are quite accessible to such sports as running, cycling, playing volleyball. It has now been firmly established that a sedentary lifestyle leads to the development of many diseases, especially cardiovascular diseases. It is better for knowledge workers to spend their days off in motion, in the air. These days it is recommended to completely switch from mental to other forms of activity. During the holidays, it is recommended to give preference to active recreation, combining it with sports activities and moderate physical labor in the fresh air.
Nutrition also plays an important role in the organization of the working regime. Meals should be 3-4 times a day. It is necessary to ensure that the food is varied, rich in proteins, vitamins. In the morning you should have a hearty breakfast. Food in the first half of the day should be more high-calorie than in the second. Dinner should not be plentiful, it should include dairy and vegetable dishes. Don't eat dinner right before bed. Raw vegetables and fruits should be widely used. You should not abuse spicy seasonings for food. It is recommended to limit the amount of sugar somewhat, as specific gravity carbohydrates in the diet already occupies a large place. It is harmful to read while eating.
Often the question arises of the advisability of improving performance during the period of fatigue with the help of special tools. It has long been known that coffee and tea containing caffeine are mental stimulants. In moderate doses, they are not harmful. Reception of tea and coffee is recommended to be reduced in the afternoon and not taken at all at night. Strongly acting stimulants are not recommended. Alcoholic beverages should also not be taken. It has long been known that after taking even small doses of alcohol, performance decreases and the number of errors in the work performed increases. In some cases, the intake of vitamins of group B and C is indicated.
The correct alternation of the rhythm of work and rest is the most rational method of organizing mental activity, which helps to preserve the creative powers of a person and his physical capabilities for many years.
The implementation of all these simple recommendations will help increase the productivity of mental work and help to avoid violations in the state of human health associated with fatigue in the process of mental activity.

There are three types of mental activity. TO first includes light mental work: reading fiction, talking with an interesting interlocutor. Such activity can continue for a long time without the appearance of fatigue, since when it is performed, the psychophysiological mechanisms function with a low degree of stress. Second type of mental activity can be called "operational thinking", as it is typical for the work of operators, dispatchers. For students, this is a repetition of the material covered, the solution of mathematical problems using a well-known algorithm, the translation of a foreign text into Russian. In this case, the psychophysiological mechanisms of the brain work with great tension. Effectively, such an activity can last 1.5-2 hours. third type includes work, characterized by the highest intensity. This is the assimilation of new information, the creation of new ideas based on old ones. With this kind of activity, the most active functioning of the physiological mechanisms that carry out the processes of thinking and remembering occurs.

Knowledge of the above classification should help students to properly organize their educational work. Mental health hygienists believe that during operational thinking it is advisable to take breaks after 1.5-2 hours, and with the third type of mental activity - after 40-50 minutes. It should be emphasized that the thought processes in the brain fade slowly. Therefore, 5-10-minute pauses reserved for rest will not impair the effectiveness of subsequent mental work, but will only help restore the energy of brain neurons.

During such a break, it is useful for the body to give physical activity in the form of a walk or a small set of gymnastic exercises. Scientific studies have proven the effectiveness of such outdoor activities. Muscles, as it were, "recharge" the brain.

Physical factors have a significant impact on the productivity of mental work. external environment. It has been established that the optimum air temperature should be 18-22°C, and relative humidity - 50-70%. A long stay of students in a room with a temperature of 25-27 ° leads to a significant stress on the physiological functions of the body. This negatively affects the quality of work performed, as well as autonomic functions: the activity of the cardiovascular, respiratory and other systems.

Brain cells, as already noted, are distinguished by a particularly intensive energy metabolism. Therefore, for successful mental work, it is necessary to be in a room with a normal oxygen content.

Sanitary and hygienic research helped to establish that after the first lecture, the content of carbon dioxide (carbon dioxide) in the audience reaches 0.15-0.45%, i.e., it increases by 5-15 times compared to the norm. In addition, in classrooms, reading rooms, especially if they are overcrowded, air oxidization increases by 2 times, the concentration of ammonia, carbon monoxide or carbon monoxide, hydrogen sulfide and a number of other substances harmful to health increases. All this speaks of the need to ventilate the audience. Unfortunately, many students neglect this rule.

The presence of noise also significantly affects the quality of mental activity. Usually in classrooms, its value is 40-50 dB. According to occupational health data, noise up to 40 dB does not adversely affect the state of the body, exceeding this indicator reduces working capacity, and adversely affects human health.

A lot of controversy arises around the question of the use of music in the process of mental labor. The Hungarian scientist Almazi categorically states that listening to even quiet music during mental work is inappropriate. He believes that the influence of music contributes to a more rapid depletion of the nerve centers and increases the expenditure of "mental energy."

According to Soviet scientists, soft melodic music somewhat increases the productivity of mental work. An interesting experiment was carried out at Kazan University by Yu. A. Tsagarelli. The initial level of emotional state was assessed. Then the students were subjected to stress - the teacher checked their knowledge of a foreign language with an assessment. The level of emotional arousal increased sharply. After that, the students were offered for 2.5-3 minutes. listen to classical and jazz music.

After listening to classical music, a decrease in the level of emotional arousal was observed in 91% of students. Moreover, it most noticeably acted on those who were previously unfamiliar with it. Under the influence of jazz music, emotional arousal decreased only in 52% of students. It was also noticed: the higher the musicality of a person, the faster the level of emotional state was restored.

From our point of view, music is best used during periods of rest. In addition, when deciding on the inclusion of music in the process of mental activity, it is advisable to take into account the specifics of the work ahead. Execution hard work requires silence, which helps to concentrate. If mental activity is simpler, such as, for example, solving problems using a known algorithm, translating from a foreign language with a dictionary, rewriting notes, etc., then music can speed it up. It should also be noted that the influence of music on the quality of mental work depends on individual habits.

Hygiene of mental work makes demands on clothing. It is important that it fits freely around the body, the collar of a shirt or sweater should not squeeze the vessels of the neck (a tight collar makes it difficult for the blood supply to the brain).

You also need to control your posture. Often one has to observe how students sit at the table with their backs bent, their heads bowed low. In this position, the lungs and heart function worse, the spine is bent, the carotid arteries are compressed. You should sit with a slightly inclined torso (75-80 °) and a raised head, which should form a straight line with the back. Observe for several days the correctness of your posture, and it will become familiar to you.

On the table, it is desirable to have a music stand-stand for the book. Instead of a stand, you can use a stack of books. This will allow you to tilt your torso less and relieve tension in the muscles of the eyeball.

Academician N.S. Vvedensky developed general recommendations important for successful mental work.

1. Get involved and work gradually; both after a night's sleep and after a vacation.

2. Choose an individual rhythm of work that is convenient for you. The scientist considers a uniform, average pace to be optimal. Irritability and excessive speed of mental labor tires me. In this case, fatigue sets in faster.

3. Observe the usual sequence and systematic mental work. Efficiency is much higher if you adhere to a pre-planned daily routine and change types of mental labor.

4. Establish a correct, rational alternation of work and rest. This will help to more quickly restore mental performance, maintaining it at an optimal level.

Let's add to the above a few more tips, the implementation of which will contribute to academic success:

Do not start work without a solid plan and establishment of its approximate scope.

Do not try to cover and memorize the material the first time. Have time to repeat.

Make your own summary of the material being studied, do not use other people's notes.

Widely use bookmarks, colored ink, with which you can highlight important material for assimilation.

Arrange short breaks. Actively include exercise in your daily routine.

Productive work is an important element healthy lifestyle life. To health56

a person is influenced by biological and social factors, the main of which is labor.

A rational regime of work and rest is a necessary element of a healthy lifestyle. With a correct and strictly observed regimen, a clear and necessary rhythm of the functioning of the body is developed, which creates optimal conditions for work and rest, and thereby contributes to strengthening health, improving working capacity and increasing labor productivity.

The third type is the work that is characterized by the highest intensity. This is the assimilation of new information, the creation of new ideas on the basis of old ones. With this kind of activity, the most active functioning of the physiological mechanisms that carry out the processes of thinking and remembering occurs.

Knowledge of the above classification should help students to properly organize their educational work. Mental hygienists believe that with operational thinking it is advisable to take breaks after 1.5-2 hours, and with the third type of mental activity - after 40-50 minutes. It should be emphasized that the thought processes in the brain fade slowly. Therefore, 5-10-minute pauses for rest will not impair the effectiveness of subsequent mental work, but will only help restore the energy of brain neurons.

The physical factors of the external environment have a considerable influence on the productivity of mental labor. It has been established that the optimum air temperature should be 18--22 °, and relative humidity - 50--70%. A long stay of students in a room with a temperature of 25--27 ° leads to a significant stress on the physiological functions of the body. This negatively affects the quality of work performed, as well as autonomic functions: the activity of the cardiovascular, respiratory and other systems.

Brain cells, as already noted, are distinguished by a particularly intensive energy metabolism.

Therefore, for successful mental work, it is necessary to be in a room with a normal oxygen content.

Sanitary and hygienic research helped to establish that after the first lecture the content of carbon dioxide (carbon dioxide) in the audience reaches 0.15--0.45%, i.e., it increases 5--15 times compared ny with the norm. In addition, in classrooms, reading rooms, especially if they are overcrowded, the oxidizability of air increases by 2 times, the concentration of ammonia, carbon monoxide, or carbon monoxide, hydrogen sulfide and a number of other substances harmful to health increases.

All this speaks of the need to ventilate the auditorium. Unfortunately, many students neglect this rule.

The presence of noise also significantly affects the quality of mental activity. Usually in classrooms, its value is 40--50 dB. According to occupational health data, noise up to 40 dB does not adversely affect the state of the body, exceeding this indicator reduces working capacity, and adversely affects human health.

A lot of controversy arises around the question of the use of music in the process of mental work. The Hungarian scientist Almazi categorically states that during mental work, listening to even soft music is not advisable. He believes that the impact of music contributes to a more rapid depletion of the nerve centers and increases the consumption of "mental energy."

According to Soviet scientists, soft melodic music somewhat increases the productivity of mental work. An interesting experiment was conducted at the Kazan University by Yu. A. Tsagarelli. The initial level of the emotional state was assessed. Then the students were subjected to stress - the teacher checked their knowledge of a foreign language with an assessment. The level of emotional arousal increased sharply. After that, students were offered to listen to classical and jazz music for 2.5-3 minutes.

After listening to classical music, a decrease in the level of emotional arousal was observed in 91% of students. Moreover, it most noticeably acted on those who were previously unfamiliar with it. Under the influence of jazz music, emotional arousal decreased only in 52% of students. It was also noticed that the higher the musicality of a person, the faster the level of the emotional state was restored.

You also need to control your posture. Often one has to observe how students sit at the table with their backs bent, their heads bowed low. In this position, the lungs and heart function worse, the spine is bent, the carotid arteries are compressed. You should sit with a slightly inclined torso (by 75--80 °) and a raised head, which should form a straight line with your back. Observe for several days the correctness of your posture, and it will become familiar to you.

On the table, it is desirable to have a music stand-stand for the book. Instead of a stand, you can use a stack of books. This will allow you to tilt your torso less and ease the tension in the muscles of the eyeball.

Academician N. S. Vvedensky developed general recommendations that are important for successful mental work.

1. Get involved and work gradually; as after a night's sleep, so after a vacation.

3. Observe the usual sequence and systematic mental work. The scientist believes that working capacity is much higher if one adheres to a pre-planned daily routine and changes in the types of mental labor.

4. Establish a correct, rational alternation of work and rest. This will help faster recovery of mental performance, maintaining it at an optimal level.

A few more tips should be added to the above, the implementation of which will contribute to academic success.

Do not start work without a solid plan and setting its approximate scope.

Do not try to cover and memorize the material the first time. Have time to repeat.

Make your own summary of the studied material, do not use other people's notes,

Widely use bookmarks, colored ink, with the help of which it is possible to highlight important material for assimilation.

Organize a short rest, Actively include physical exercises in the daily routine.

What is mental health. Personal hygiene rules. Relationship of hygiene with other disciplines

Interesting articles

Interesting articles