2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Choose a situation or experience for healing / clarification
Name it
Relive the memories of the experience so that emotions come to life and the body responds. It makes sense to remember the situations in which this experience arose, people, events, places that provoke it.
In order not to get stuck in unpleasant emotions, breathe fully and slowly all the time. Allow yourself not only to rationalize but also to feel your emotions in all their imperfection and, sometimes, infantilism. At the same time, do the exercise rationally and without bias towards yourself or towards other "participants".
Identify - name and / or write down:
CONTEXT:
1 Determine from what situation the given unpleasant experience began, what could provoke
2 Predisposition: personality traits, vulnerabilities, character traits of the participants in the situation in question, including yourself. Personal characteristics that influenced its outcome.
3 Additional factors, such as hormonal balance, "lack of sleep", hunger, fatigue, the influence of previous stresses, environmental stress, etc.
Name your reaction in general, starting with the word "I" (I am offended)
FACTS
Direct non-judgmental factual description of the situation without unnecessary details and judgments about the character, personality and motivation of the participants
INTERPRETATION
Your opinion, assessment of the situation, which makes it unpleasant
FEEL
Sensations in the body in connection with the indicated experience. Specifically in which parts of the body in the language of the 5 sense organs - skin, muscles, sometimes organs (temperature, tension, pressure, lightness, pain (what))
EMOTIONS
All emotions, highlighting the most important. Avoid abstractions and concepts
Choose from the basic ones: Joy Surprise Sadness Anger Disgust Contempt Fear Shame Interest Wine Excitement Interest. You can operate with the concepts: hopelessness, despair and powerlessness, but reduce them to basic
PULSE
Reaction, emotional impulse, usually suppressed (due to emotions … you want to run, cry, scream, hit, freeze, curl up, swear). The response should be consistent with the sensation in the body - the headache may reflect suppressed crying, but not a desire to leave. The impulse is always emotionally charged and dynamic and does not imply reasonable, unhurried and balanced actions (leave, talk, etc.)
ANALYSIS
What can you do to change the situation for the better now. Write down 3-5 options. Not all options have to be realistic - at this stage it is important to break out of the illusory stupor of learned helplessness (nothing can be done) and continue to consider options.
Consider the possible consequences of each action with an open mind.
CHOICE
At this stage, it is easier to choose the appropriate action. Decide what to do and when to do it.
ACTION
As practice shows, a decision does not always lead to action.
Recommended:
BODY-ORIENTED PSYCHOTHERAPY AND SELF-AID PRACTICES
Stress, negative feelings, situations of inhibition of the expression of emotions create psychological discomfort and destroy the personality. Body-oriented psychotherapy based on the interaction of the psyche and the body is used to relieve internal tension, correct negative states.
Betrayal Of The BODY: WHEN THE BODY GOES OUT OF MIND
Author: Maleichuk Gennady Ivanovich Part 1: Etiology and Phenomenology Anxiety is the director our inner theater. Joyce McDougall The widespread prevalence of panic attacks in recent years makes it possible to think of them not as a separate syndrome, but as a systemic phenomenon, and requires a more thorough study of the cultural context in which they "
Self-isolation Stress And Anxiety / How To Survive An Epidemic / Self-regulation And Self-management
Quite recently, as if yesterday, it seemed to me that this topic is relevant for people experiencing health problems. Personally, I used these techniques for clients for whom stress is contraindicated for medical reasons, so an attempt to delve into the causes of a stressful situation could lead to additional exacerbations of the underlying disease, and there was only one thing left - teaching self-regulation techniques.
Self-Help Techniques: Reality Return And Body Connection
Return to Reality Techniques Purpose: stabilization of the emotional state, reduction of frustration. Option number 1. Take a look around the sides: a) a simpler option: name at least 5 of any objects that you see (best of all, out loud);
Betrayal Of The Body. When The Body "goes Crazy "
Part 1: Etiology and Phenomenology Anxiety is the director our inner theater. Joyce McDougall The widespread prevalence of panic attacks in recent years makes it possible to think of them not as a separate syndrome, but as a systemic phenomenon, and requires a more thorough study of the cultural context in which they "
