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Файл:Social adaptation of persons with disabilities in the conditions of professional activity. Textbook for students in the field of training 08.04.01 Con.pdf
There is a qualitative change in education at all levels: primary, secondary, and higher. The content
and forms, teaching and learning conditions, and monitoring are changing. The traditional approach
to training specialists has been replaced by a competence-based approach, and the very notion of
education is changing its meaning.
1.2.2. Medical restrictions on choosing an occupation
People strive to find an occupation ―suited to them‖ so that they can fulfil their desires and intentions
to the best of their ability and fulfil themselves. Otherwise, people feel out of place and suffer from this.
On the other hand, a profession also ―chooses‖ its own people. Whichever profession you choose
to master, you will inevitably encounter limitations, including health ones, which society imposes
on its representatives.
After the Second World War (April 7, 1948) it was decided to create the World Health Organization
(WHO) with the object of attaining the highest possible level of health for all the peoples of the world.
All occupations have an impact on health, and can lead to occupational diseases. For this reason,
the medical profession specifies the health requirements for the working population and working
conditions, and strictly monitors the observance of these requirements. Everyone is subject to medical
check-ups, but some take them every year or every three years, and others before they go to work.
There are entry requirements, i.e. those that determine whether a person, having mastered a
profession, can subsequently work in it. Medical professionals pay particular attention to professions
in which the lives of both the individual and others depend on the specialist.
According to the Resolution of Government of the Russian Federation, today in Russia there are
at least 30 areas of higher education, which are not accessible without the obligatory preliminary medical
examination in the order set during the conclusion of the labour agreement or the service contract
on the relevant position or speciality. In particular, these areas include: nuclear power engineering
and thermal physics; ship navigation; nursing; food products from vegetable raw materials; pedagogical
education, etc. Similar lists exist for secondary vocational education.
The list of medical restrictions on a particular occupation is periodically revised. The nature of
work is changing, working conditions are improving, and medical progress is impressive. The range
of occupations is rapidly widening, and technology now makes it possible for people who were on
the ―restricted‖ list to be trained and included in occupations that were unthinkable even ten years
ago. All this makes it possible to widen the circle of people for whom medical restrictions are fully
or partially removed.
In recent years, a new term ―conditionally‖ healthy people have emerged in medicine. This category
now includes all those who have crossed the forty-year mark without seeking medical care. The attempt
to define health in terms of the absence of disease, that is, a list of symptoms and complaints (he who
is healthy is not ill), does not work. There is no illness, but there is no health: one is lethargic, does
not sleep well, has difficulty moving around, reacts to the weather, etc.
It should be stressed that the issue of health is not just a medical problem. It is also an economic
problem, as it involves additional monetary expenditure by the state: pensions, supplements, benefits,
special living and working conditions.
In 1980, the World Health Organisation (WHO) has adopted a disability scale with three components.
The first is called ―disability‖. It refers to any loss or abnormality (psychological, physiological,
anatomical structure or function).
The second stage describes a person with a disability or loss of ability to perform an activity
that is considered normal for other people.
The third stage is disability.
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Persons with disabilities include those who are physically and/or mentally handicapped, who
have significant mental or physical disabilities caused by severe congenital or acquired disabilities,
and who therefore require special accommodations.
It should be emphasised that these disabilities are reflected in the person‘s social life. These include
visual, hearing, speech, immune system and internal organ disorders, autism, Down‘s syndrome and others.
In the case of children, special basic adapted educational programmes (AOP) for ―special pupils‖ are
developed for them. According to the Federal State Educational Standards it is recommended to educate
these children in inclusive schools and Centres of Psycho-pedagogical, Medical and Social Assistance.
Today, many universities in the country offer the opportunity for persons with disabilities and
persons with disabilities to receive quality vocational education. The higher or secondary vocational
schools are supposed to have additional or corrected curricula, the possibility to study remotely
(online). It should not be forgotten that modern education emphasises self-education of a person.
The human right to education is thus fully realised, regardless of the limitations imposed on a
person by his or her state of health.
After carefully studying this section, talk to yourself about the main thoughts and ideas again.
If you have any questions, write them down. Compare your thoughts and ideas with the outcome
after completing the topic. Test your knowledge after studying the topic.
1.3. Socio-psychological constraints
1.3.1. The psychology of perceiving one’s own limitations
The problem of limitations is one of the most curious to be studied by psychologists. Man is by
nature a very limited person when compared to other living species. But, unlike others, man is aware
of his limitations, and he dislikes them. One could say that man simply cannot stand limitations, and
is painfully aware of them, and strives to remove them.
The history of human development is a history of overcoming limitations; each generation would
find something that would widen man‘s options, remove physical, physiological, social, psychological,
philosophical, and religious limitations.
Yes, nature gave man a unique ability to push his boundaries. It is a great gift, but it is also a
great risk, a responsibility that one cannot easily accept. Society seems to rush to impose new limits
as soon as a person overcomes those that are already there. A lack of innate brakes forces one to
invent external ones.
A fantasy story describes a kind of experiment. There are people living in a metropolis who have never
left the city in their entire lives, nor have they ever wanted to. These people are offered a lot of money
on the condition that in the next three years they won‘t leave the city. There turned out to be a lot of
people willing to agree to such an experiment. Everyone laughed when they signed the agreement.
They kept laughing and then forgot. But their subconscious mind did not forget. When there was
not much time left before the end of the period, people started to come to the city line which they
were not allowed to cross. They came, went and came back again. They thought. Nobody laughed,
their happiness disappeared, and they suffered from insomnia in the night. No one annulled the contract,
though they were not afraid of losing money; money ceased to have any meaning for them at all.
The realisation that not only these three years, but their whole lives had been limited was beginning
to drive them insane. They knew only one way from home to work and back, at weekends lying on
the sofa watching what was on, not only outside the city, they did not see anything inside the city either.
This burden turned out to be so overwhelming that when they reached the ―forbidden line‖ they
committed suicide.
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Yes, restrictions are a heavy burden on a person. You always want exactly what you can‘t have.
It‘s hard to accept that someone or something has deprived you of choices or drastically limited
your options.
But, interestingly enough. It turns out that there is another source of limitation — the person
himself. This type of limitation is the most powerful and the most paradoxical: it is difficult to
understand why and for what reason a person benevolently restricts himself. But he does.
How to deal with personal limitations? Firstly, you need to recognise the source of the limitation.
Who says you can‘t? The other person is not you, maybe he is the one who cannot. Whether you
can, only you can know. Secondly, no one can remove these limitations except the person himself.
You have to take action. It‘s important to understand that, otherwise you may end up in a cramped
cage built by yourself.
1.3.2. The psychology of the perception of disability by others
Any professional activity takes place in society and involves the presence of teams and interpersonal
interaction within them. The socio-psychological constraints that arise within professional teams
cannot be removed by orders ―from above‖. Each person has to establish relations with colleagues
on his or her own, to overcome interpersonal obstacles, and this path is difficult for everyone.
Particularly difficult are those who, for whatever reason, find themselves on the ‗disabled‘ list,
those who have to work special hours or refuse to carry out certain tasks. There are always those who
view them with distrust and sometimes dislike. People don't like it in principle when someone is put in a
special position. They don‘t care what the reason is for putting someone ―in a more privileged position‖
than them. They feel bad about themselves, they feel hurt, and this is what determines their behaviour.
As a rule, this behaviour is already established in childhood. For example, an older child in relation to
a younger one and vice versa: ―Why should he be allowed and I shouldn‘t?‖ Growing up, a person always
finds reasons to show this feeling. So, if you see someone react in this way, don't take it personally:
they are like that with everyone else.
A little clarification should be made here. In order to be welcomed in any company, you must be
able to give back, that is, be a good storyteller, an appreciative listener and, of course, show goodwill
in dealing with people, and approach any situation with a sense of humor. Difficult? Not at all, as all
this depends only on you and is under your control.
Another aspect of a person‘s entry into a professional team can be highlighted. There are major
differences in adaptation between women and men.
Professional life involves adaptation in two dimensions.
Firstly, the work activity itself.
Secondly, the social environment in which this activity takes place.
Women, as a rule, start with getting used to the new social environment, trying to join a collective
and to occupy a certain place in it. For them, work takes second place to their previous work experience.
As a result, adaptation for women is difficult, requires considerable physical and psychological resources,
and is often a source of nervous breakdowns, injuries and complaints.
Men do things differently. They adopt a new activity, relegating their social environment to the
background. They do not impose themselves on the team, seeking to achieve concrete success in the
work and it is through the work to gain recognition. This approach proves to be more productive:
men adapt faster, their physiological and mental costs are not high.
People ―with disabilities‖ are more likely to follow the feminine, unproductive path. Lack of
confidence in themselves and their capabilities pushes them down an unproductive path. Become a real
professional and the problem of social adaptation will begin to disappear on its own. Not immediately,
of course, but it will lose its intensity.
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By the way, observations on modern women show that they are also beginning to transfer to the
male type of professional adaptation.
Without having completed higher education, you should think about organizing the maintenance
and development of your professional growth so that you always keep abreast of relevant and
promising developments in your profession. This is not difficult to do, in today's world.
The professional community organises various domestic and international conferences, exhibitions,
lectures, involving leading experts. Articles and monographs are published monthly. Get into the habit
of looking through the periodicals of professional journals, highlighting the articles that interest you.
Create your own library, develop a methodology of collecting, accumulating and systematising material,
start your own archive. All this will allow you to be always up-to-date, to react in a timely manner
to the emergence of new problems and promising directions.
Remember that the main tool for expanding the limits of human capabilities is his ability to learn,
thinking, self-awareness without embellishment and regret.
SUMMARY
1. A distinctive feature of self-development is that people themselves determine the whole chain
of the development process:
– their goals (what is needed for development);
– the specific tasks that need to be solved to make the development process take place;
– the conditions that are necessary for development;
– they take responsibility for the process and result of their work on self-development.
2. Mental development is not the result of the number of years lived, but the result of the content
that the years lived were filled with.
3. Everyone has the right to education. The state, organizations, family, and people themselves take
upon themselves to realize the individual‘s right to education.
4. The education of an adult is subject to different laws than that of a child. It is desirable to take
these features into consideration when organizing your own education.
5. Mechanisms supporting the processes of self-development and self-education are action, word
and other person.
6. The techniques developed for organising management activities: goal-setting, planning, motivation,
control, evaluation, are only partly suitable for self-management. Self-management is a broader concept
than the management of others.
THINK ABOUT AND ANSWER THESE QUESTIONS
1. What criteria are used to describe the nine levels of professional qualification?
2. What sections are included in the professional standard?
3. Why do you think society imposes restrictions on people and their behaviour?
4. When you studied the professional standard for your profession, what did you find most difficult
to master?
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2. THE POSSIBILITIES AND LIMITS OF SOCIO-PSYCHOLOGICAL ADAPTATION
Main aims and outcomes
As a result of studying this material, you will learn:
– the process and types of physiological adaptation;
– the consistency mechanism of structural and functional changes;
– the possibilities and limits of physiological adaptation;
– the link between stress and adaptation;
– the techniques of restoring functional states in professional activities.
Keywords: physiological adaptation, non-specific adaptation, specific adaptation, structural-functional
changes, functional states.
2.1. Features and types of physiological adaptation
2.1.1. Adaptation: process and result
The term ―adaptation‖ means and is traditionally associated with the concept of ―adaptation‖.
This process is associated with profound changes in the body, in the system of its organs, and in the
psyche. The consequences of such a process are a decrease or blocking of the influence factor. This
factor does not cease to exist and does not disappear, but the body's reactions are tuned to such a
wave of interaction in which a living being is able to fully perform its vital functions in changed
conditions and circumstances.
The described process and the subsequent result accompany the whole life of a person, as well
as any other organism that is not isolated from the environment, which has the characteristics of
constant variability.
2.1.2. Types of physiological adaptation: urgent and long-term
When for the first time a person is exposed to, for example, an external factor, he feels changes
that are explained by an imbalance of homeostasis. Because of this, the stability of the physiological
processes that ensure activity is also lost. In this case, all forces are directed to an urgent search for
ways to restore balance. Rapid changes do not always lead to the restoration of life stability the first time,
and an exorbitant amount of energy can be spent.
For this reason, the body needs deep training to increase its readiness to act adequately in situations
of change.
Today, we are not talking about urgent, but about long-term adaptation.
Gradually, adaptation systems begin to work more efficiently, and forces are spent more economically.
For a person, the approximate period of adaptation is 50 days. During this period, the body
adapts to changes, and before the negative and even extreme factor no longer carries the danger of
ceasing to exist., it passes into the category of norm.
Of course, the strength of the adaptation factor depends on the threshold that can cause the desired
reaction.
For example, for hardening, the temperature during water procedures should be below comfortable
and decrease during training. To increase the degree of work capacity, the time allotted for training
should exceed the time of comfortable work and provoke the need to use efforts. It is believed that a
gradual increase in loads is more effective than a sharp change in the impact factor. ―Shock therapy‖
can cause a backlash when adaptation is extremely difficult and medical or psychotherapeutic support
is required.
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2.1.3. Consistency of structural and functional changes
When the adaptation process takes place, the whole body changes. Even a small restructuring of
a small part of it (a separate organ, tissues, organ systems, etc.), correction of its structure or functions
by a chain reaction leads to changes in the whole. We always proceed from the fact that a person is whole
and his whole body reacts to such influences entirely, in accordance with the principle of reasonable
sufficiency. Physiologically, morphological and functional adaptive changes occur in concert.
In the process of evolution, this consistency shows that, for example, the respiratory system and
the circulatory system change interdependently. In turn, changes in the respiratory apparatus and in
the circulatory system inevitably affect the functioning of the nervous system, the hormonal system.
We come to the conclusion that harmonious adaptation implies the transformation of the whole
organism. It is especially important for a person to understand this. Behavior also changes, the features
of social contacts, processes and results of professional activity change.
The emotional background often acts as a marker of adaptation processes, their necessity, as well
as the successful or unsuccessful course of the adaptation process.
2.2. Adaptive capabilities and their limits
Genetically, humans are given truly gigantic opportunities to overcome adaptation barriers. At the same
time, such opportunities, as it is considered within the framework of the scientific model, are still limited.
Such boundaries are set by the possibilities given at the time of birth (heredity). For example, it is not
typical for a person to hibernate in order to survive a period of lack of food and comfortable temperature
conditions. In addition, without additional devices, a person does not have access to information
sources that his senses are not tuned to. However, this is inherent in other biological species.
However, man can deservedly be considered one of the most adaptive, adaptable and hardy
creatures living on Earth. The potential inherent in a person, as already mentioned in previous lectures,
requires attention, development and training.
Of course, there are certain limitations, but human capabilities are nevertheless impressive.
2.2.1. Continuity of adaptation
Biological adaptation is extremely relevant. In the event that adaptive capabilities and adaptation
properties are not used for a long period of time, they tend to weaken and be lost over time.
This is due to the economical use of the body‘s energy. Why waste your strength if you don't need to?
A lot of research gives us reason to assert this. During the long ascents, climbers gradually
climb the mountains, allowing the adaptation processes to proceed with the least stress on the body.
By getting used to the pressure, the body's functions are preserved. But when the ascent is completed,
the athletes return to their usual living conditions, all body systems also return to their previous rhythm.
At the same time, it is important to note that such an experience is fixed in the body‘s memory.
This indicates the possibility of learning. Subsequent times, when it is necessary to live, breathe, do work
at a height, this experience is actualized.
Once again, let‘s fix the importance of training to increase a person‘s adaptive capabilities. Systematic
practice is appropriate not only for the alminists.
This theme finds application in all spheres of life:
– for students and all those who study, this is appropriate in the context of academic loads;
– for representatives of professions associated with frequent changes of geographical and time zones
(journalists, rescue services, prospectors, etc.);
– for people who do not have a well-established work schedule, because they have to adapt to
frequent disruptions of biorhythms.
And for many others, if not all of them.
So, let‘s remember that it is easier to train and restore the adaptation skill than to form it without
the existing competent experience.
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2.2.2. Body reserves: myths and physiological reality
In scientific literature, in works of art, in public discussions and popular literature, serious attention
has long been paid to human capabilities associated with physical feats, fortitude, subtlety and sensitivity
of the structure of the soul, psyche.
As a rule, these are isolated examples. Why is not everyone capable and ready to show such
high results of their activities and abilities? Many authors are inclined to believe that people simply
do not imagine ways to achieve such results.
There is evidence in publications that a person uses his potential at a very low level, within ten percent.
At the same time, it is worth noting that no fewer authors refute this message.
This discussion is not particularly important for us right now, but it is important to learn the power
of training.
And of course, take into account that by intensively and purposefully training a certain quality,
we may forget or not take into account that it trains at the expense of another. Physical strength and
muscle building often deprive the human body of flexibility and smoothness. Tempering with low
temperatures reduces heat tolerance. When a person makes a decision about training, sets a goal,
develops an action plan for it, it is necessary to take into account these errors.
2.2.3. Stress and adaptation
A non-specific reaction of the body
The nonspecific components of adaptation were studied by Hans Selye. He is recognized as the first
to describe stress.
At the same time, stress provides adaptation, as it is known today. Hans Selye spoke about the
stereotypical changes that the body responds to various stimuli. These are chemical, mechanical,
physical, biological, and, of course, psychological stimuli.
The whole group of such changes in the body is called Selye general adaptation syndrome or stress.
At the same time, the factor causing stress was called a stressor. Whatever the stress, the body responds
to it with a specific set of recurring symptoms.
Changes occur in the human body under stress can be divided into three stages.
1st stage — general anxiety response — at this stage the body perceives a significant change in
conditions, anxiety hormones are released into the blood in large quantities, the heart beats faster,
blood from the internal organs rushes to the parts of the body (muscles of the torso, arms, legs), the liver
produces more sugar to provide muscle energy. The resources of the body are mobilized. Thus, the point
of the stage of anxiety is to quickly bring a person into a state of intense readiness. The readiness to fight.
2nd stage — body resistance to stress — this stage occurs if the stress factor is too strong or continues
its action sufficiently long. The task at this stage is to adapt to changing circumstances. Activity of
physiological processes is reduced, all resources are spent more economically. The body is ready
for a long struggle for life, its resistance to various effects is increased.
3rd stage — exhaustion — metabolic processes are disrupted at the physiological level. It is leading
to a decrease in the overall resistance of the body and its ability to adapt under adverse conditions.
This can lead to serious disorders in the functioning of the body.
During the anxiety stage, the non-specific resistance of the organism increases and it is made more
resistant to various effects. Non-specific resistance decreases with the transition to the resistance phase.
The resistance of the body increases.
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A specific adaptation
There are a number of scientists who, speaking about the specifics of adaptation, differentially
approach stimuli and the body‘s responses to them.
A specific stimulus can only cause its own specific response. This specific response, accordingly,
is peculiar only to a given, specific stimulus.
Following the researchers, we note the levels of specific adaptation associated with the living
conditions of the organism.
Normal conditions. In such conditions, a living organism has the opportunity to perform its functions
in familiar circumstances.
Conditions of extremes. In such conditions, a living organism is faced with the need to perform
its functions in circumstances of instability, when it is necessary to react dynamically.
We understand that the environment does not have stability characteristics. Changes happen
continuously. For the optimal existence of organisms and ensuring, maintaining the safety of life,
fluctuations in environmental factors must correspond to a certain range. These are, for example,
the composition of water, oxygen saturation, the presence of mineral components in the soil, humidity
level, temperature regime, and much more.
The balance is determined by the needs of a particular species and organism.
The zone of normality includes small deviations or such deviations that leave room for all vital
functions of the organism. To a large extent, the degree of such deviations, as well as the amount of energy
expended on specific adaptive mechanisms, depends on the individual characteristics of the organism.
These characteristics may include, for example, age or physique. Specific physiological adaptive
mechanisms allow the functional systems of the organism to be balanced in relation to each other,
taking into account the preservation of communication with the environment. This is the first group
of mechanisms (I group of adaptive mechanisms).
Further advancement from the area of norm (both in the direction of increase and in the direction
of decrease) can leave the viability of living beings preserved, but homeostasis disorders are already
observed. This is the pessimum zone. And beyond the boundaries of this zone, the current adaptive
capabilities cannot cope with the load. Mobilization of all reserves of the organism does not give
the proper result and the living organism ceases to exist.
In order to restore homeostasis, additional functional adaptive mechanisms are activated (group II
of adaptive mechanisms).
I group of adaptive mechanisms (or I level of specific adaptation) and II group of adaptive
mechanisms (or II level of specific adaptation) interact, which allows the functions of the organism
to adequately meet the demands of specific factors.
Let us give an example that is already known and understandable to us. There are people characterized
by stable adaptation to maintain normal life activity in mountain conditions (mountaineers or local
residents-mountaineers). There are people with labile adaptation. Such people can be the same
mountaineers when they first participate in climbing or any other people who have no experience
and training to live in such a specific area with its inherent characteristics of the environment and
environmental factors. Labile adaptation, as opposed to stable adaptation, is expressed in increased
respiration and heart rate when climbing to altitude, changes in blood composition.
Research in the field of cross-adaptation is also interesting. In cross-adaptation there is training not
only in relation to one effect, but also to others. That is, the general resistance of the organism is trained.
For example, endurance, volitional qualities, loads are easier to bear.
It is important to remember that cross-sensitization exists. Cross-sensitization manifests itself in
sensitivity to another stimulus. Here again, the example of hardening will be appropriate. A person
who easily tolerates cold, frost, low temperatures, and who practices water procedures in the winter
cold is characterized by low sensitivity to such irritants. At the same time, his sensitivity to high
temperatures increases: there is no comfort in the hot summer, negative sensations arise in a warm,
especially stuffy, closed room.
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These are very interesting observations. Such observations gave researchers the idea that adaptive
forces are limited. The limits of adaptive forces or adaptive potential are associated, first of all, with
individual characteristics and predisposition.
In addition, it is worth noting that, according to a number of authors, a specific adaptation
component is able to neutralize cross-adaptation by superimposing on a nonspecific component.
After carefully studying this section, talk to yourself about the main thoughts and ideas again.
If you have any questions, write them down. Compare your thoughts and ideas with the outcome
after completing the topic. Test your knowledge after studying the topic.
2.3. Techniques for restoring functional states arising in professional activities
2.3.1. Functional states of a person
The functional state of a person characterizes his activity in a particular direction, in specific
conditions, with a specific life energy reserve. This refers to the capacity of a person to perform a certain
type of activity. It is possible to describe the human condition with the help of various manifestations:
changes in the functioning of physiological systems (central nervous, cardiovascular, respiratory,
motor, etc.), shifts in the course of psychic processes (sensations, perceptions, memory, thinking,
imagination, attention), subjective experiences.
2.3.2. A classification of the states
There are relatively stable long-term states that accompany activities during the working day or
several days, and situational states that occur periodically in the course of work on the basis of duration.
States associated with a lack of information and states associated with an excess of information
are distinguished on the basis of the intensity of the perceived information flow.
The whole set of functional states in relation to labor activity is divided into two main classes —
permissible and unacceptable.
It is a mistake to consider the state of fatigue unacceptable, although it leads to a decrease in the
efficiency of activity and it is an obvious consequence of the depletion of psychophysical resources.
Such degrees of fatigue, in which the efficiency of activity goes beyond the lower limits of the norm or
symptoms of accumulation of fatigue appear and lead to overwork, are unacceptable. Chronic fatigue
is one of the unacceptable conditions of professional activity.
2.3.3. Stages of development of states
There are four stages of performance during the day:
1) work phase;
2) optimum performance stage;
3) stage of fatigue;
4) stage of «final impulse».
Let‘s learn the third stage. Fatigue is a natural reaction which appears due to the build-up of
tension during prolonged work. As a result, the pace of work is slowed down. Accuracy, rhythm
and coordination of movements are disrupted. Fatigue leads to the breakdown of complex motor skills.
The most pronounced and significant signs of fatigue are attention disorders. Сonscious control over
the performance of activities is deteriorating. It is more difficult to remember information, a person
acts out of habit, without thinking. The motives for activity change as fatigue develops. If the
«business» motivation is maintained at the early stages, then the motives for discontinuing or leaving
the activity become predominant. When you continue to work in a state of exhaustion, it leads to
negative emotional reactions. We perceive a state of exhaustion as fatigue.
The first symptoms of chronic fatigue are a variety of subjective sensations — feelings of constant
fatigue, increased exhaustion, drowsiness, lethargy, and so on.
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There are few objective signs in the early stages of its development. You can judge the appearance
of chronic fatigue by the change in the ratio of periods of performance.
It requires the cessation of fatigue-related activities for such a period of time as is necessary for both
passive and active recreation in order to restore the optimal level of performance. Fatigue accumulates
when the rest periods are insufficient or incomplete.
Therefore, there are large reserves of full regulation of conditions, largely hiding in the correct
organization of human functioning as a biological organism and as a person in order to optimize the
labor process.
The indicator of working ability depends on specific conditions: health, rational nutrition, age,
the amount of spare capacity of a person (strong or weak nervous system), sanitary and hygienic
conditions at work, professional training and experience, motivation.
There are three types of long-term rest for recuperation after work:
1) rest after a working day. First of all, a person should have a long and sound sleep (7–8 hours).
It is recommended to take active rest in addition to sleep;
2) a day off. On this day it is important to plan such events to have fun. It is the enjoyment that
best restores the body from physical and mental overloads;
3) the longest vacation.
2.3.4. Techniques of functional state recovery
Nutrition
Good nutrition is more natural way of normalizing the functioning of the body in various activities.
It is often noted that various deviations from the normal diet can be a factor in the occurrence of stress,
contribute to increased tension, accelerate the development of fatigue. On the other hand, the quality
of the food and the eating mode directly affect the completeness of the recovery of exhausted forces,
normalize the exchange processes, increase resistance to the influence of extreme loads, etc. In the most
general form, recommendations for the organization of the nutrition are the following.
Special attention should be paid to the inclusion in the daily diet of those elements that ensure
the normal flow of metabolic reactions in situations of high voltage. They are ascorbic acid (vitamin C),
complex of vitamins B, calcium, protein-enzymes of protein group. A person should consume natural foods
containing caffeine with more caution. These products have a stimulating effect on the nervous system,
which in some cases is very useful, but they can also have adverse delayed effects such as sleep loss,
headaches, nervousness, increased irritability. The issue of organizing the optimal mode of eating is
also considered along with the usefulness of nutrition. There are data that a person needs a breakfast
and at least three meals a day. People who tend to skip breakfast often experience unnecessary fatigue
in the middle of the day, signs of depressed mood, narrowing of the attention, reduced performance.
A person has to pay special attention to breakfast. Many people note that they feel better if they eat little,
but often, throughout the day.
Breathing exercise
Breathing is the only function on which a person easily exerts arbitrary influence. Therefore,
breathing training is considered one of the simplest and most effective ways to regulate the state.
The basics of the culture of breathing exercises are taken from the yoga system. Their meaning is
conscious control of the frequency, depth and rhythm of breathing. Breathing gymnastics is based
on the use of different techniques of free and rhythmic breathing. Full abdominal breathing, aimed
at the maximum filling of the volume of the lung air, improves ventilation, massage of the internal
organs by movements of the diaphragm and activates metabolic processes. Different types of rhythmic
breathing include holding a fixed duration of breathing and varying exhalation.
At the same time, vascular expansion and improved cerebral circulation occurs due to a short-term
increase in the carbon dioxide content of the blood.
20