Anxiety & Mood | Healthy Routines | Life goals | Mindfulness | Mood | Self image | Self-esteem | Stress

Self-esteem: The Importance of Lust Driven Activities

ByPsychologist & Therapist Jenny Rapp

Another way of reconnecting to yourself and find your inner motivation and drive is adding activities that you miss or are interested in. Our own stories about ourselves are a part of self-esteem/self-worth. These stories are partly constructed by what we cherish and do with our time. Research has shown that when you validate yourself,…

Anxiety & Mood | Mood | Stress

Anxiety: Worry Hour Part 2

ByPsychologist & Therapist Jenny Rapp

This post continues on what to do during the worry hour that was introduced in last week’s post. Worry hour is a tool to handle anxiety and rumination, but also when stuck in unproductive problem solving, mourning a loss etc. by reducing the time spent on nonurgent unproductive or hurtful thoughts to maximum one scheduled…

Anxiety & Mood | Burn out | Healthy Routines | Mindfulness | Stress

Mindfulness: The Body Scan Exercise Part 3 of 4

ByPsychologist & Therapist Jenny Rapp

Here comes the 3d of 4 parts of the body scan exercise, in total 10 minutes long. This is the essence/instructional parts of one version of the 3 major meditations within mindfulness but it usually lasts over 45 minutes with long parts of silence: … Now pay attention to the pressure from the floor or…

Anxiety & Mood | Healthy Routines | Mood | Self image | Stress

Stress: Exercise is Key

ByPsychologist & Therapist Jenny Rapp

You have heard it before, but one of the absolute best way of handling stress short and long run in addition to recovery activities, see last week’s post, is exercise. Research has shown that both aerobic exercises, like walking, running, swimming and biking, and building muscles, as in strength training but also work around the…

Healthy Routines | Mindfulness

Celebration, Rest and Reflection: The Reflection Diary

ByPsychologist & Therapist Jenny Rapp

Last week the theme was the importance of writing a daily diary, preferably in the morning, to get to know yourself but also to show to yourself continuously and symbolically that you, your feelings and thoughts are important. If you have read my other posts you will recognise my suggestions of other posts to include…

Anxiety & Mood | Feelings | Healthy Routines | Mood

Feelings: Hot and Cold Emotions

ByPsychologist & Therapist Jenny Rapp

There are many important dimensions with regard to feelings as sources of information. As with all information we have to evaluate the truth/probability and the quality of the information that triggered the feeling. If we are scared of spiders and we see one we will get highly aroused by fear and move briskly away from…

Feelings | Healthy Routines | Life goals | Mindfulness | Self image | Self-esteem

Self-esteem: Gratitude Diary

ByPsychologist & Therapist Jenny Rapp

Another important part of self-esteem is to get to know yourself. Through writing a daily journal you can get objectivity and therefore is one way of acknowledging what is working and what your already are doing to get closer to who you are and where you want to be. One way of accomplishing this is…

Anxiety & Mood | Stress

Anxiety: Worry Hour Part 1

ByPsychologist & Therapist Jenny Rapp

Worry and rumination create stress hormones as well as psychological pain. These two dimensions paired together can often escalate into intense suffering. Try this: to take control of worrying/rumination it is important to assign a scheduled hour per day, yes, that is right – only one hour!, for non-urgent worrying/rumination, e.g. 10 AM.k It has…

Anxiety & Mood | Mindfulness | Mood | Stress

Mindfulness: The Body Scan Exercise Part 2 of 4

ByPsychologist & Therapist Jenny Rapp

Mindfulness meditation can be used for strengthening the ability to remain calm and postpone reactions during stressful situations. Here comes the second part of a body-scan-exercise that you can record and use: … Now pay attention to the lower back – an area where we easily feel pain, stiffness, tension or fatigue. Just breathe. Allow…