When it comes to relaxation, we must first understand what tension is in performance. There are basically two kinds: one is physiological; Second, psychology.
First, psychological tension.
Whether you play or play, you need a certain degree of psychological and mental tension. At this time, what is most needed is a state of concentration and excitement, so as to play music faithfully and completely with feelings. The foundation of success here: first, the practice of music has reached a very skilled level in technology; Second, the handling of music is not bad; Third, psychologically in a very healthy state. However, we sometimes have harmful psychological tension before or during the performance. The reasons are as follows: (1) technical uncertainty; (2) the music can't be handled clearly; (3) Environmental inadaptability.
1 Nervousness caused by technical uncertainty If you feel that you have not fully mastered music, have not completely overcome technical difficulties, or have not grasped the style and performance of music, etc. You will feel nervous involuntarily, or your palms will sweat, or your fingers will tremble, thus affecting and destroying the performance and making mistakes; This, in turn, will cause further psychological tension and form an uncontrollable vicious circle, which will only end in a mess.
The tension caused by the unclear handling and expression of music in the process of playing, a good music work makes people never tire of listening, which is formed by the performer's good interpretation of the composer's music content. How to express a piece of music is inseparable from the player's handling. Understanding the composer's life background, writing background and writing intention is the key to deal with music. However, after getting a new piece of music, some students just play the notes blindly, and their understanding of the piece of music only stays on the notation. After such mechanical practice, they are very skilled at first sight, but because their brains are not clear about the idea and structure of music, they just rely on the inertia of their hands to play it down. Once they make mistakes, it will cause psychological tension and music interruption. Even if it can be played completely, it is as boring as an empty article.
3 nervousness caused by not being able to adapt to the changes in the environment. It is often found that some students play well in the piano room, but once they arrive at the big classroom, they will not be able to take the exam; Sometimes I can play well in front of my classmates, but not in front of my teacher. These are all caused by changes in the environment. In a small environment, a familiar environment, and suddenly came to a big, unfamiliar environment, the feeling is very different. Often due to the different sizes of the piano, finger touch, seat and room, the unaccustomed sound, sound and light make one's mood less stable and affect the performance.
Second, physical tension.
1 Many students, because of their poor basic posture, often feel hot and sore in their forearms and wrist muscles when playing fast track. This is because they can't use the whole arm playing method correctly, but only use the muscle strength connecting the elbow joint to lift and support the forearm to play, so that the muscles are always in a state of contraction and the elbow joint is in a fixed state, and it is difficult to completely send down the weight of the upper arm and the whole body, and it is also difficult to produce full and bright sound quality and volume. After a long time, it will form a so-called "occupational disease", and even muscle injuries can't play the piano. Therefore, it is necessary for piano students to play with the whole arm. The most problematic thing is that muscles have a "memory". Once a muscle movement form is habitually repeated thousands of times, it will form a conditioned reflex and form an acquired nature. It is very difficult to change it. If you are used to playing with only the strength of your forearm, it's hard to change. Therefore, teachers should use correct and effective teaching methods at the beginning of students' piano learning, so that they will not take detours or take fewer detours.
It is caused by not relaxing immediately after touching the key. When your fingers lift the keys to make a sound, you should immediately relax, so that the muscles that contract just after touching the keys can immediately return to their original calm state, and only a little weight can make the keys stop, so that the sound is bright and thorough.
When we hear some piano students playing music, their voices are dull and lifeless, and there is no music in the music. This is because they still press the key hard after touching it, which does not relax the muscles on their arms. The keyboard is crushed, and the sound stops and can't bounce off completely, thus making the strings * * * make an unpleasant sound. Some students feel that their wrists and forearms are very tired when playing fast etudes or technically difficult paragraphs, so they can't play. This is because the tension of pressing the key for the first time has not been eliminated, and playing the second and third notes has caused the accumulation of tension, so that the hand has been playing in a tense state, and it is impossible to play a smooth sound group and difficult technical parts, and the muscles are too tired to cause injuries. The solution to the above problems is to practice playing a note at a very slow speed first. Chopin's practice method can be adopted here. Press e, #F, #G, #A and c with five fingers at the same time, and then lift them up one by one to touch the keys. When all fingers are used to this practice, float your fingers on the key surface and do the same exercise. Then continue to play two notes, three notes, four, five, six ... and so on. When practicing a new tune, it is very important to use the above-mentioned rules of muscle rotation tension for slow training. For example, when we play the first piece of Hanon's Piano Finger Exercise slowly, when the thumb plays the "DO" sound, it mainly uses the contraction and relaxation of the upper arm muscles alternately, so that it contracts nervously once in the sixteenth note, but there is a rest in the three sixteenth notes.
In addition to these tensions, the sound changes required by music are also easy to cause these tensions, so you need to relax your arms before playing. It can be roughly divided into two categories: heavy arm relaxation; Relax your arms. (1) Heavy relaxation of arms. When the voice is strong and firm, and the speed is not too fast, the weight on the arm should basically be relaxed. To find this feeling, you can pick up your hand and touch the button with three fingers. The fingertips of three fingers must hold the keyboard, and feel that the weight of the whole hand is concentrated on the fingertips of three fingers. (2) relax your arms. When the sound is required to run bright, brisk and fast, the arm should not be so heavily placed on the keyboard, but the weight should be taken back, so that the weight falling on the fingertips can be reduced from very heavy to very light. At this time, the whole arm can become very light because the muscles of the shoulder joint are very strong, and the muscles of the arm have no tension. For example: Chopin's second etude
To solve the above problems, first of all, teachers should choose tracks according to the students' level when arranging tracks. If the level is high, it is tantamount to pulling out the seedlings and encouraging them, which is very harmful. Students should have room to play their technical level. Secondly, from the beginning, students are required to read music carefully, slow down their practice and never form similar habits. Get rid of the idea of quick success and instant benefit, insatiable greed and carelessness, otherwise there will be endless troubles. In addition, when handling and playing a piece of music well, students should not practice hard before the exam or before playing, because this will not only consume a lot of energy, but also paralyze their feelings and make them lose their freshness when they really play. Just move their fingers, make them warm and flexible, and be in good condition before the scene. Finally, sit on the piano bench and don't play at once. You have to calm down and think about the structure of the song, and then you can start. When playing, it is best to sing along with the music in your heart, so that you can completely immerse yourself in the artistic conception of the music and eliminate the generation of distractions, thus ensuring the complete success of the performance.
Second, isn't it that music can play a relaxing role? Why do I get nervous when I hear music?
The premise of listening to music to relax is that the brain is in a state of tension for a long time, but this situation belongs to fear. Fear is different from nervousness. It still belongs to different types of music you listen to. Have you ever heard that some concerts affect people's thinking? For example, some Buddhist concerts give people a sense of repentance. Ok ... I suggest you listen to some light music and piano music, which is also very good ... I hope it can help you.
Third, how to make yourself not nervous when you encounter something, and then calm down and finish it.
About carefulness, we can only accumulate it with many careless experiences. No one is perfect, and learning to accumulate is also a topic of life. This matter can only be done slowly, so don't worry too much.
Poor psychological quality, too many things involved, and nervousness.
I am nervous because we value the people and things we want to treat. I don't know how to tell you the truth. Let me share an example:
1, when reading, we will go to the podium to say something or read something. At that time, we felt nervous for the first time. At that time, I always thought of my confident sister. She always told me that there was only one chance. You are nervous, and the people below are more nervous than you. Speak your mind out loud. If you have a manuscript, look at your thoughts. If you don't have a manuscript, say your thoughts. Be sure to speak loudly and look someone in the audience squarely. I always tell myself in his words, I always remember to speak louder, and the effect is not bad.
2, job interview, I went to 1 1 interviewer alone. I remember crying for a long time in the hotel the day before the interview. I am confident, but I find myself always nervous. I fell twice from the registration waiting room to the interview room, but when I was sitting in the room, I felt that the worst thing was not to refuse me. Like chatting with friends, I answered every question naturally and loudly. I find that as long as I answer truthfully, I'm not nervous at all, and I won't think about other people's ideas. It's actually very simple to express yourself in words. Slowly, I won't be nervous.
I can't say why I'm not nervous. You must convince yourself. You have to believe that you will do it well once.
Four classic fear conditioned reflex
Fear conditioned reflex is a kind of conditioned reflex, and its principle is the same as Pavlov's experiment, except that the subject's reaction is to produce fear, not to secrete saliva. Advertising for drunk driving is a good example of fear conditioning. Death or injury can make people feel scared. Let the audience watch the traffic accidents caused by drunk driving, and link drunk driving with death and injury, so that drunk driving can also make people feel scared. This is a typical fear conditioned reflex. Such advertisements can reduce the number of drunk drivers, thus reducing traffic accidents. It is also an example of the successful application of psychology in life. If you have any questions, please leave a message on my blog.
Five people sat in the back and farted nervously, forming a conditioned reflex. What should I do?
Why do people fart? Because the intestines have been crawling, as long as there is peristalsis, there will be gas discharged from the * * * and fart.
Why is there gas in the digestive tract? This is because when people eat food, due to the role of normal flora in the digestive tract, they will produce more gas. These gases move downward with the peristalsis of the intestine and are discharged by * * * *. When discharged, due to the action of sphincter, it sometimes makes a noise. Therefore, farting is a manifestation of the normal operation of the intestine. On the contrary, if you don't fart, or fart too much and stink, that's an abnormal phenomenon.
1. Fart increased
Sometimes the fart is related to Otawa eating too many starchy foods, such as sweets, sweet potatoes and potatoes sold in the market. People who eat more pasta fart more, which makes the intestinal cavity produce too much gas, resulting in more fart and more feces. At this time, we should reduce starchy foods and increase protein and vegetable foods to achieve a balanced diet.
2. Farting stinks
Farting in front of people is the most indecent. There are two kinds of stinky farts. First, the stool is thin, and the fart shit released has a strong smell. When the stool is discharged, the fart will not be put. From this point of view, "Fart is shit head" makes sense. Second, the fart smell is particularly strong and stinks like rotten eggs. This is due to eating too much protein food, resulting in food stuck in the intestine. After the food in protein is decomposed in the digestive tract, amines are produced, and amines have this odor. The solution is to reduce the amount of food, especially food containing protein.
Step 3 don't fart
If you don't fart for a long time, it means the problem is serious. Newborns don't fart, check whether it is anorectal or * * * hypoplasia. Adults don't fart, and abdominal distension is like a drum, indicating abdominal flatulence. Need to consider whether there are problems in the rectum, such as inflammation, tumor, constipation, hemorrhoids and so on. If necessary, intubate and exhaust. Suffering from intussusception, volvulus and intestinal obstruction, I have no fart because my fart is blocked by my intestines.
If you don't fart and have severe colic, you must go to the hospital as an emergency. In addition, peritonitis caused by gastric perforation and appendicitis can harden the abdomen, cause severe pain, and also can not fart.
There are roughly two reasons for farting often. One is that you often fart because you eat some gas-producing foods, such as sweet potatoes, onions, cabbage, beans and other soy products. In addition, you may suffer from irritable bowel syndrome, which may also cause abdominal pain, bloating and farting in clinic. In diet, it is recommended that you eat more in small quantities and don't overeat. Chew slowly when eating, avoid eating too much air together and avoid eating food that is easy to produce gas. Drinking a cup of yogurt every day helps to change the bacteria in the gastrointestinal tract.
Fart is the waste gas discharged by the body, mostly carbon dioxide, hydrogen and methane.
It used to be generally believed that the smell of fart was released by methane. In fact, methane itself is not smelly. Modern science has proved that the "culprit" of odor is indole, fecal odor, hydrogen sulfide and other malodorous gases.
Because people's sense of smell is particularly sensitive to these gases, in public places, even if someone secretly farts, people can still quickly find and cover their noses and shout smelly!
Fart is produced because some foods we eat are not decomposed. The undecomposed parts, including fiber and sugar, become food for Escherichia coli. Escherichia coli is discharged after a full meal, and these gases accumulate in the body, causing air pressure. Too much pressure will be pushed out of the body, forming a fart.
The amount of fart is related to people's diet. Some people like to eat onions, ginger, raw garlic, potatoes, sweets, beans and pasta. Because these foods contain substrates that can produce a lot of hydrogen, carbon dioxide, hydrogen sulfide and other gases, the exhaust gas often increases greatly after eating, and fart constantly.
The amount of fart is also related to the strength of human digestive function. When indigestion occurs, intestinal bacteria ferment rapidly, which is easy to produce gas and make people fart.
A scientist found that a person farts about 14 times a day. Every day, everyone releases about 500 ml of waste gas.
Although fart stinks, fart is a normal physiological need and is beneficial to people's health. It is unhealthy for a person not to fart all day. People who don't fart all the year round are most likely to have gastrointestinal problems.
Drinking a cup of yogurt every day helps to change the bacteria in the gastrointestinal tract.
Why do you yawn and cry when doing math problems?
First: find the original anxiety and reduce stress.
Since the college entrance examination is an event, it has a great influence on a person, so it will give people a sense of pressure. This kind of pressure comes from parents, from themselves and from the outside world.
How to judge how much pressure is the most appropriate and beneficial to the level play? Generally speaking, simple work, the greater the pressure, the better the efficiency, while complex work is just the opposite, the greater the pressure, the lower the efficiency. For example, in a game between two teams, if the opponent is weak, usually the strong team can also play well. If the opponent is equal to his own strength, there will be a great sense of pressure, which will affect the level of play. This is a common phenomenon. College entrance examination is a complicated job, so to handle it well, we need to reduce our pressure and goals.
Therefore, you can use the "vertical technique" to reduce your stress and goals. If you say you can't go to college, there is no way out. This is your superficial idea. You can continue to ask vertically what is behind it: what will happen if you can't go to college? Maybe you don't have a degree, which will affect your future work. So what if there is no degree? Keep asking this question and see where your ultimate anxiety lies. This is your "original anxiety". If you can accept the last core, your anxiety level will be reduced.
Second, increase self-confidence internally and externally.
People who have confidence in themselves will be less anxious if they are sure to go to college; If you study hard at ordinary times, you will be more confident. If you don't study hard enough at ordinary times, there is still one month before the college entrance examination, and there is no way to change it. At this time, there are still ways to enhance your confidence.
Self-confidence is the view and evaluation of self, including two aspects. On the one hand, how does the outside world see itself? For example, teachers say hello and classmates say hello, which will improve self-confidence. On the other hand, if you have a good evaluation of yourself, then the inside and outside will be unified and self-confidence will be established.
You can improve your self-confidence by doing some simple questions. "
Some people always pay attention to difficult problems when reviewing for the college entrance examination, which is no problem for people with strong self-confidence. If their self-confidence is poor and they have a negative view of themselves, if they can't solve difficult problems, they will be anxious and unconfident. So doing easy questions can improve self-confidence, which is self-regulation of self-confidence.
Third, eliminate test anxiety through imagination.
Some people get nervous and anxious as soon as they enter the examination room, forming a conditioned reflex, which will affect their level of play. At this time, you can use another kind of conditioned reflex instead, and relax as soon as you take the exam.
Old exam anxiety can be eliminated by imagination. Generally speaking, during the exam, you can concentrate on imagining something or someone in a certain order in a relatively quiet environment. When imagining, pay attention to the changes of your body, mood and behavior, and imagine yourself as a relaxed, calm and confident state. This can slowly reduce the test anxiety.
It is entirely possible for the college entrance examination to encounter questions that you can't. Some people can't help thinking, what should they do if they encounter problems that they can't? This will only increase anxiety. "At this time, you can think about what will happen: if you encounter a problem that you can't, it doesn't matter. As long as you make it, you will be worthy of your parents and yourself. This can also reduce anxiety. "
Fourth, breathing training can eliminate physical anxiety.
When someone goes to the examination room, his heart beats faster, his body trembles and he is fidgeting, which can be solved by relaxation training.
A person's anxiety can be divided into two parts, one is mental anxiety, the other is physical anxiety, shortness of breath, trembling and so on. This is a reaction to physical anxiety. These two parts will influence each other. For example, excessive mental stress can make people's hearts beat faster, and fidgeting can also cause mental stress.
At this time, you can relieve tension by controlling your body reaction. There are many methods, such as using the "free relaxation method" under the guidance of professional consultants to relax the whole body muscles one by one to achieve complete relaxation.
You can also use simple "breathing training" to control the heartbeat and breathing frequency. The method is to inhale slowly and deeply through the nose, then the abdomen will bulge, don't exhale immediately, hold your breath for about 3 to 5 seconds, then exhale slowly through your mouth, and then the shoulders and abdomen will descend; So 10 times. "Holding your breath for 3 to 5 seconds will increase the carbon dioxide content in your body, which will reflect your heartbeat and slow down your heart rate. At this time people will feel less anxious. " Breathing training is a simple and effective way to relieve and eliminate the tension in exams and interviews.
How to relax yourself when you are nervous
Please compare the following analysis:
1. Do you care too much about what others think of you, or worry too much about things, so that every time you encounter something, you are nervous and afraid of doing something wrong, which leads to a nervous habit in your subconscious.
To deal with this situation, we should do the opposite. Don't be nervous, don't be too serious, handle it easily and form a relaxed habit.
2. If you have something you can't let go of, you can check the reason and solve the problem. Some things are brave and calm, so you are not nervous.
3. Whether life or work is too stressful. You can deal with it by releasing stress or doing things well without being nervous.
4. Whether the body and mind are too tired or in a sub-health state, if so, please adjust and strengthen nutrition in time, increase exercise, rest and recuperation, and restore health.
5. There are other situations, please pay attention to your psychological and physical conditions and adjust them in time. You can read some psychological adjustment books, listen to light music and practice yoga.
I wish you an early health.
What disease does muscle relaxation treat in psychology?
Biofeedback therapy is a new psychotherapy method which uses modern physiological scientific instruments to make patients undergo conscious "idea" control and psychological training after special training through self-feedback of endogenous or pathological information of human body, so as to eliminate pathological process and restore physical and mental health. Because the training purpose of this therapy is clear, intuitive and effective, and the index is accurate, the patients seeking treatment have no pain and no side effects, which is very popular among patients.
The application of biofeedback method generally includes two aspects: first, let visitors learn to relax training, so as to reduce excessive tension and relax their bodies to a certain extent; Second, when learning to relax, visitors can learn and master the information of physiological function changes in their own bodies through biofeedback instrument, and further strengthen the study of relaxation training until operational conditioning is formed, which can relieve the tension that affects normal physiological activities or pathological processes and restore normal physiological functions.
The application of biofeedback therapy is to track the physiological functions of patients with modern electronic instruments and convert them into feedback signals such as sound and light, so that they can learn to adjust their internal organs and other body functions according to the feedback signals, thus achieving the purpose of preventing and treating physical and mental diseases. According to domestic reports, biofeedback therapy has a good effect on many physical and mental diseases related to social psychological stress. Taking hypertension as an example, 264 cases were treated with this method before hospital, and the effective rate was over 80%. The equipment used in biofeedback therapy includes: EMG feedback instrument, skin humidity feedback instrument, EEG feedback instrument, EEG feedback instrument and pulse feedback instrument. The operator of the instrument needs professional training to ensure the reliability and scientificity of the results.
Before implementing biofeedback therapy, it is necessary to clearly explain the purpose and method of treatment to patients, so as to eliminate the concern about electronic instruments, even if the seeker understands that there is no other danger to the body through which the current passes. It also shows that this therapy mainly relies on self-training to control internal function, mainly relying on regular practice. Instrument monitoring and feedback is only a preliminary means to help self-training, not the whole process of treatment. You need to practice every day and persevere to have good results. All explanations can be put on tape, and then individual questions and supplements can be made.
Biofeedback began in the 1920s by monitoring myoelectric activity. Starting from EMG feedback, various biofeedback technologies such as skin temperature feedback, EEG feedback, ECG feedback and blood pressure feedback have been developed. Biofeedback therapy is to process biological information such as EMG activity, EEG, heart rate and blood pressure, and then show it to people in a way that people can understand, such as vision and hearing, and train people to consciously control their psychological activities, so as to achieve the purpose of regulating physical function and preventing diseases and treating diseases.
indicate
(1) Local muscle spasms, twitches and incomplete paralysis caused by functional diseases of nervous system and some temperament diseases, such as masticatory muscle spasms, spasmodic torticollis, grinding teeth, facial muscle twitches and paralysis, stuttering, occupational muscle spasms, enuresis and fecal incontinence.
(2) Anxiety, phobia and some mental and physical diseases related to mental stress; [ 1]
(3) tension headache;
(4) Hypertension and arrhythmia;
(5) migraine;
(6) Others, such as peptic ulcer, asthma and sexual dysfunction. Attention should be paid to the use of biofeedback therapy: ① The main purpose of treatment is to relax the body muscles and mental state. That is, let nature take its course and relieve the mental and physical state of anxious patients who are accustomed to excessive vigilance and overreaction. (2) The psychological requirement is that in the state of here and now, you should neither forget the past nor worry about the future rush, do not focus on solving any practical problems, but should float freely without will. (3) There may be some temporary physical feelings when you are relaxed, such as heavy limbs, tingling, increased secretion, listlessness, floating feeling, etc. , so as not to cause unnecessary panic and anxiety of patients.
How to relax when you hear a nervous voice? Is it useful to use conditioned reflex, such as eating sugar?
Shout. Cover up that horrible voice with your voice.
How to practice singing high notes slowly
Breathing is part of it. It is more important to find the correct pronunciation position, open your throat and yawn back as much as possible. This time, your throat is open, and it should be this shape when you make a high note. But yawning is not high. Find your own pronunciation position and try to move down. The higher the voice, the deeper the pronunciation position is in your throat. Ordinary people run up when they sing high notes, but when they get stuck, they go down. Is it hard to understand? But singing is like this. Some things can only be understood because the language description is not clear.
Practice more, don't worry, someone gave me a nudge, and I slowly tried it myself. It should be noted that singing practice is not achieved overnight, and it will take at least one year to be effective:)
About breath, there is no direct connection with tenor, but to sing a whole song well, you must have a good breath. It is said that qi sinks in the abdomen. In fact, how the gas is inhaled is only in the lungs. It's just that we usually take a deep breath and our lungs expand forward. When we encounter ribs, we can only breathe in limited air. If we learn that the lungs expand downward when inhaling, the diaphragm will be pressed down and the lungs can inhale more air (the abdominal cavity is an organ, so the lungs can expand downward). If you have good breathing, you should get used to abdominal breathing. This habit can't be learned in a day or two, it needs more practice:)