What rules of hygiene of mental activity should be followed. Personal hygiene rules. Catering workers

There are three types of mental activity. To first includes light mental work: reading fiction, conversation 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 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 the 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, translation from 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

humans are 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.

Production activity is an integral part of the life of an adult able-bodied person. At the same time, the production process and factors of the production environment have a multilateral effect on the human body. The scientific direction of preventive medicine in the field of hygienic aspects of human labor activity is engaged in occupational hygiene or (in recent years) - occupational medicine.

Occupational factors affecting workers may include:

Chemical, physical and biological harmful factors of the working environment;

- features of production processes and equipment;

The nature and organization of labor;

Organization of jobs;

The condition and hygienic effectiveness of sanitary and technical devices and personal protective equipment (PPE);

Household provision for workers in production;

Psychological climate in the work collective.

In modern forms of labor activity, purely physical labor does not play a significant role. However, while the physiological classification of labor activity remains generally recognized, according to which they differ: forms of labor that require significant muscle activity; mechanized forms of labor; forms of work associated with semi-automatic and automatic production;

group forms of labor; Related remote control; forms of intellectual work.

Forms of labor that require significant muscle activity. Currently, this type of labor operations takes place in the absence of mechanized means for work. These works are characterized, first of all, by increased energy costs from 17-25 MJ (4000-6000 kcal) per day and more.

Physical labor, developing the muscular system and stimulating metabolic processes, at the same time has a number of negative consequences. First of all, this is the social inefficiency of physical labor associated with its low productivity, the need for high physical exertion and the need for long (up to 50% of working time) rest.

Group forms of labor - assembly line. The features of these forms of labor are determined by the fragmentation of the process into operations, a given rhythm, a strict sequence of operations, automatic supply of parts to each workplace using a moving conveyor belt.

The conveyor form of labor requires the synchronized work of its participants in accordance with a given pace and rhythm. At the same time, the shorter the time interval spent by the employee on the operation, the more monotonous the work and the more simplified its content. Monotony is one of the leading negative features of assembly line work, leading to premature fatigue and rapid nervous exhaustion. This specific phenomenon is based on the predominance of the process of inhibition in cortical activity, which develops under the action of monotonous repeated stimuli. At the same time, the excitability of the analyzers decreases, attention is scattered, the speed of reactions decreases and fatigue quickly sets in.

mechanized forms of labor. With these forms of labor, the energy costs of workers are in the range of 12.5-17 MJ (3000-4000 kcal) per day.

A feature of mechanized forms of labor is the change in the nature of muscle loads and the complication of the action program. Professions of mechanized labor often require special knowledge and motor skills. Under conditions of mechanized production, there is a decrease in the volume of muscle activity, small muscles of the distal extremities are involved in the work, which should provide greater speed and accuracy of movements necessary to control the mechanisms. The monotony of simple and mostly local actions, the monotony and the small amount of information perceived in labor leads to the monotony of labor.

Forms of labor associated with partially automated production. In semi-automatic production, a person is excluded from the process of direct processing of the object of labor, which is entirely performed by the mechanism. The task of a person is limited to performing simple machine maintenance operations: submit material for processing, start the mechanism, remove the machined part.

Character traits this type of work: monotony, increased pace and rhythm of work, loss of creativity.

The physiological feature of largely automated forms of labor is the worker's readiness for action and the associated speed of reaction to eliminate emerging problems. Such a functional state of "operational expectation" varies in the degree of fatigue depending on the attitude to work; the urgency of the necessary action, the responsibility of the forthcoming work, etc.

Forms of labor associated with the management of production processes and mechanisms. With these forms of labor, a person is included in the management system as a necessary operational link: the less automated the management process, the greater his participation. From a physiological point of view, there are two main forms of process control. In some cases, control panels require frequent human actions, and in others - rare ones. In the first case, the worker's uninterrupted attention receives a discharge in numerous movements or speech-motor

acts, in the second - the employee is mainly in a state of readiness for action, his reactions are few.

Forms of intellectual (mental) labor. This work is presented as professions belonging to the field material production(designers, engineers, technicians, dispatchers, operators, etc.), and outside of it (doctors, teachers, writers, artists, painters, etc.).

Intellectual work is characterized by the need to process a large amount of heterogeneous information with the mobilization of memory, attention, and the frequency of stressful situations. At the same time, muscle loads are usually insignificant, daily energy consumption is 10-11.7 MJ (2400-2000 kcal per day). This type of labor is characterized by hypokinesia, i.e. a significant decrease in human motor activity, leading to a deterioration in the reactivity of the body and an increase in emotional stress. Hypokinesia is unfavorable factor of production, one of the conditions for the formation of cardiovascular pathology in mental workers.

Forms of mental labor are divided into operator, managerial, creative. labor, labor medical workers, work of teachers, pupils and students. These types of labor differ in the organization of the labor process, the uniformity of the load, and the degree of emotional stress.

Operator work. In the conditions of modern mechanized production, the functions of monitoring the operation of machines become the main ones, and operator activity is becoming widespread.

The work of the operator is characterized by great responsibility and high neuro-emotional stress. So, for example, the work of telephone operators is characterized by the processing of a large amount of information in a short time and increased neuro-emotional |< наль-ной напряженностью.

managerial work- the work of heads of institutions and enterprises is characterized by an excessive increase in the volume of information, an increase in the lack of time for its processing, increased personal responsibility for decision-making, and the periodic occurrence of conflict situations.

creative work(scientists, writers, composers, artists, artists, architects, designers) - the most complex form of work, requiring a significant amount of memory, attention strain, which increases the degree of neuro-emotional stress.

The work of teachers and medical workers characterized by constant contacts with people, increased responsibility, often lack of time and information to make the right decision, which leads to a high degree of neuro-emotional stress.

Work of pupils and students characterized by tension in basic mental functions, such as memory, attention, perception; the presence of stressful situations (exams, tests).

Primary functional changes in the human body during mental labor occur primarily in the dynamics of changes in higher nervous activity. Local activation processes develop in many areas of the brain, capturing the left and right hemispheres. critical role in the implementation of mental functions, the frontal parts of the brain play.

The main task of occupational medicine in the field of organizing the labor process is to prevent the development of fatigue and overwork.

Fatigue - a physiological state accompanied by a feeling of fatigue, a decrease in performance caused by intense or prolonged activity, expressed in a deterioration in the quantitative and qualitative indicators of work and ending after rest.

Unlike fatigue, overwork is a state bordering on pathology. Moreover, the usual short-term rest does not restore the initial level of performance, and the change in morphological, biochemical and other indicators of the body is pronounced and prolonged.

Based on the essence of fatigue and taking into account the known mechanisms that cause this condition, its prevention can be achieved through a wide range of socio-economic, psycho-physiological, technical and other measures. In addition to hygiene, physiology and labor psychology, ergonomics, technical aesthetics, engineering psychology and the scientific organization of labor (SOT) are involved in the development of such measures intended for implementation in production.

Ergonomics deals with applied issues of physiology and labor: rationalization of labor processes and workplaces aimed at adapting them to human capabilities, taking into account its anatomical, physiological and psychological characteristics, which is of paramount importance for preventing fatigue and increasing efficiency.

Technical aesthetics has two main applications: color design of production facilities and equipment and artistic design of equipment, i.e. creation of equipment of a beautiful and rational form, providing ease of use.

Technical (or industrial) aesthetics deals with the selection and application of optimal colors for industrial premises and equipment, i.e. creating a color climate. Basically, this is a group of colors that have low saturation and a relatively high reflectance.

: The color scheme of production facilities should be different depending on the nature of the work performed. So, for example, "cold" color tones (green, green-blue), which reduce eye strain and have a calming effect, are recommended for use when performing mental and physical work that requires great concentration.

Measures of technical aesthetics increase the working capacity of a person not only by creating Have a good mood(positive emotions), but also due to the impact on the functions of the cardiovascular and central nervous system. Competently and rationally executed color design gives a great production and economic effect. Functional painting of industrial premises and equipment increases labor productivity.

Engineering psychology studies the relationship between the designs of control panels with the peculiarities of the perception and processing of information by operators.

The goal of engineering psychology is the design and construction of control panels, taking into account bandwidth human analyzer systems (visual, auditory, etc.) so that the flow of incoming signals does not exceed the psychophysiological capabilities of a person.

The operator's connections with the machine are carried out by perceiving information, transferring it to the central nervous system, "processing, making a decision, transferring it to the executive bodies and executing it. This last stage is carried out by influencing the machine controls.

There are other forms of interaction between the operator and the machine, which are characterized by the working posture of the operator, the amount of effort, speed, trajectory, and the number of movements.

Scientific organization of labor. AT currently on all major industrial enterprises there is a service scientific organization labor (NOT), engaged in the development and implementation of measures aimed at optimizing the labor process. This activity should be based on the achievements of science, including occupational hygiene and physiology, as well as on best practices, which will allow the best organization of equipment and people in a single production process that provides the most effective use material and labor resources, continuous improvement of labor productivity. The introduction of hygiene measures by the HOT system contributes to the improvement of working conditions, the preservation of human health.

However, not only overwork characterizes the possibility of adverse effects on the human body.

Human labor activity takes place in the conditions of a certain production environment, which, if not observed, hygiene requirements can have an adverse effect on human performance and health.

The production environment, as part of the external environment surrounding a person, consists of natural and climatic factors and factors related to professional activity(noise, vibration, toxic fumes, gases, etc.), which are commonly called harmful factors. The same factors can be dangerous.

dangerous factors are called that, under certain conditions, can cause an acute impairment of health and death of the body; harmful - factors that have a negative impact on performance or cause occupational diseases and other adverse effects.

PROFESSIONAL HAZARDS:

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. best example This is the life of many great scientists who lived in full health to a ripe old age and at the same time preserved to last days ability to intense mental work.

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 work: 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 rest break, 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 a high level of attention with an effort of will. 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 finger exercises 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. For 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 understood. 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 labor process takes place. A smoky room, knocking, noise, roar have an adverse effect on the human body, lead to premature fatigue, give rise to errors and blunders in work. Alcoholic drinks and all kinds of stimulants (immoderate use of strong tea and coffee). They give a positive effect very briefly, but the consequences are very bad - fatigue, insomnia, irritability, instability of attention " Necessary condition successful creative work is a 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 the same original ways 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 labor that makes exceptional demands on the function of attention (the work of a dispatcher), memory, etc. For him 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. In this case, it is necessary to keep in mind its 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. Most active people reasonably difficult tasks to solve 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.

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 the repetition of the material covered, the solution of mathematical problems using a known algorithm, the translation of a foreign text into Russian. In this case, the psychophysiological mechanisms of the brain work with great stress. 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.

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.

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 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 the ability to work, and adversely affects human health.

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-testing by the teacher of their knowledge of a foreign language with marking. The level of emotional arousal increased sharply. After that, the 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.

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. Doing complex work requires silence, which helps focus. If mental activity is simpler, such as, for example, solving problems using a known algorithm, translating from a foreign language with a dictionary, rewriting a synopsis, 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.

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 performance is much higher if you adhere to a pre-planned daily routine and change the types of mental work.

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.

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

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 Soviet times, 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 economical effect than work in an unfavorable environment. Positive emotions cause a 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 sport games 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 outdoor activities, 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 somewhat limit the amount of sugar, since the proportion of carbohydrates in the diet already occupies a large place. It is harmful to read while eating.
Often the question arises about 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 forces 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.

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