Self regulating and co-regulation exercises ect.

The paradoxical change technique

is, in short, that you are in favor of what is right now. For example, you accept yourself, your thoughts, reactions, and feelings as they are in this second, whether positive, negative, or neutral!
It is perceived as self-love and increases your self-esteem and foundation.
So when you stand by yourself, you get more strength!
From here, the negative things have the opportunity to change, and they will typically do so.

We think, to escape our feelings. If you want to stop thinking and return to Presence, then feel your feelings - Leonard Jacobson

Positive thinking and self-esteem

Positive psychology has crowned days at present. We must think positively - also about the negative things! At least there are many who believe.
If you've seen the movie The Secret, you hardly dare think and then don't even feel a touch of negativity. Because then that's what you attract more of….
It is excellent to look at the positive!
Who would rather not feel the light, bright and delicious vibrations from positive thoughts and emotions - than the heavier, dark, almost sticky ones?

Polarity, wholeness and self-esteem

But, but: The problem is that the positive is only one half of the whole. The other part is negative. It belongs to the whole.
If you MUST think positively - and have it negative - it will drain your self-esteem. Because then you're in Burde-land.
If you focus solely on one pole then you create imbalance in mind and body! You create a state of tension if the negative is kept away from consciousness, but still exists in the unconscious.
This creates an imbalance that over time can create poor self-esteem and negative emotional outbreaks (the positive bubble / illusion bursts), stress, depression or even physical symptoms such as headaches and other kind of pain.

Do a little exercise right now:

Think of something that happened once that was negative for you. Choose something that is manageable. If the scale goes from 1-10, where 10 is the most negative, then choose something from 5-6

Them think positively about this incident. Think really positive and positive and positive! Give all your attention and energy to think positively if it happened
Now notice your feelings, your mood

Then do this exercise:

Think of the same incident
Ask yourself, “How has this strengthened me? How has this affected my abilities and choices so that I can better give what I give to the world today? How has this helped me to have the resources I have today? What has this taught me? "
What do you notice now? What mood does this give you?

How to get into your center and rest in yourself

Negative emotions indicate that your perception of the situation is inadequate, that you do not see the whole picture. This applies to a great extent in the relationship, where one often forgets to see things from the other's perspective.
Stop! Of course, I recognize your grief, anger and pain when you have experienced difficult things!
Here you have a way to handle these negative feelings, experiences and thoughts:

The first step is that you allow yourself to feel your feelings. That you use the paradoxical change method. Directly to the feeling, the thought or the reaction - just inside yourself:

"It's ok, you are allowed to be here right now"
The next step is to see the whole picture.
Perhaps you usually compare the situation with how you think it should be.
Or maybe you have just learned to focus on the positive. You can therefore ignore the things that are actually negative and may require you to act on them.

By allowing you BOTH the negative and positive aspects - then you can enter your center, where you are in balance and can have the greatest strength, self-esteem and love!

Home assignment for the next 21 days
The paradoxical change method:
Contact yourself (your heart) at least 3xday. Give what is allowed to be there. It can be body sensations, tensions, pain, feelings, thoughts, moods and resistance to these.

Tell it just inside yourself:
"It's okay, you / you are allowed be here right now!"
If you feel resistance accepting your feeling/inner state say to the resistance: "It's okay resistance, you are allowed to be here right now",
if you've got resistance to the resistance say "Okay resistance to the resistance you are also allowed to be here right now"

You can set an alarm on your mobile so you remember to check in with yourself.

It trains your compassion with yourself (and others)
It trains your self-esteem
It trains your love abilities

21 days is what it takes at least to make a new habit.
Last

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www.instagram.com/reel/CdLVadvlaTd/?igshid=YmMyMTA2M2Y=

www.nature.com/articles/s41380-022-01720-6

www.mpib-berlin.mpg.de/press-releases/how-does-nature-nurture-the-brain

Living in a city is a well-known risk factor for developing a mental disorder, while living close to nature is largely beneficial for mental health and the brain. A central brain region involved in stress processing, the amygdala, has been shown to be less activated during stress in people who live in rural areas, compared to those who live in cities, hinting at the potential benefits of nature. “But so far the hen-and-egg problem could not be disentangled, namely whether nature actually caused the effects in the brain or whether the particular individuals chose to live in rural or urban regions”, says Sonja Sudimac, predoctoral fellow in the Lise Meitner Group for Environmental Neuroscience and lead author of the study.

To achieve causal evidence, the researchers from the Lise Meitner Group for Environmental Neuroscience examined brain activity in regions involved in stress processing in 63 healthy volunteers before and after a one-hour walk in Grunewald forest or a shopping street with traffic in Berlin using functional magnetic resonance imaging (fMRI). The results of the study revealed that activity in the amygdala decreased after the walk in nature, suggesting that nature elicits beneficial effects on brain regions related to stress.

“The results support the previously assumed positive relationship between nature and brain health, but this is the first study to prove the causal link. Interestingly, the brain activity after the urban walk in these regions remained stable and did not show increases, which argues against a commonly held view that urban exposure causes additional stress,” explains Simone Kühn, head of the Lise Meitner Group for Environmental Neuroscience.

The authors show that nature has a positive impact on brain regions involved in stress processing and that it can already be observed after a one-hour walk. This contributes to the understanding of how our physical living environment affects brain and mental health. Even a short exposure to nature decreases amygdala activity, suggesting that a walk in nature could serve as a preventive measure against developing mental health problems and buffering the potentially disadvantageous impact of the city on the brain.

The results go in line with a previous study (2017, Scientific Reports) which showed that city dwellers who lived close to the forest had a physiologically healthier amygdala structure and were therefore presumably better able to cope with stress. This new study again confirms the importance for urban design policies to create more accessible green areas in cities in order to enhance citizens’ mental health and well-being.

In order to investigate benedicial effects of nature in different populations and age groups, the researchers are currently working on a study examining how a one-hour walk in natural versus urban environments impacts stress in mothers and their babies.

www.independent.co.uk/life-style/dance-best-exercise-depression-b2501113.html

New study shows dancing is best exercise to combat depression
Data shows that dancing may treat depression symptoms better than SSRIs

Holding / sipping a hot cup of tea

www.instagram.com/reel/C2kOVh3rRvD/?igsh=MXdydzM0a2d3bGYwZA==