This post continues on what to do during the worry hour, more specifically what to do with unproductive themes/topics, see earlier posts. You can choose among several strategies: 1. If stressed, calm yourself by pointing out that the thoughts are likely consequences of stress and hence see the worry-theme as a mainly stress symptoms and…
Here comes the second part of the breathing anchor. The name comes from using the breath as an anchoring point since our breathing is always with us and hence we can use it to anchor us in the present moment. This is a seated exercise, in this version in total 5 minutes: Follow a breath…
This post continues on the theme minimize stress sources and their intensity as well as the amount of new stress that is added per time unit. The last post gave tip when it comes to stress sources at home. Today we look into stress sources at work or other locations outside of home: 1) Do…
Now we will start looking forward to whom you would like to become and the life you desire to live. After completing these exercises, we will look at how you can use your previous work with the problem list and timeline and incorporate them to ensure you get the right weights and prioritization to the…
There has been much research into the field of happiness since it is close connected to perceived wellbeing. Professor Sonja Lyubomirsky, a renowned researcher within the field of happiness, claims that 40% of happiness can be influenced by the mind of a person! Her main points are to include more of the following dimensions in…
Imagine giving a speech here? Do not worry if your stomach cringes, giving a speech is one of the things the majority of people fear the most. Fear is an extremely important feeling since it has a huge survival value. It makes us instantly react to perceived threats by avoiding the danger and instead seeking…
We need both self-confidence and self-esteem since they are interrelated. Self-confidence, how we feel about our abilities, is possible to influence by doing activities that we like and where it is possible to measure progress in feelings/appraisal, concrete milestones etc. Having a habit of trying new things and practice being non-judgmental, supportive when learning are…
This post continues on what to do during the worry hour, more specifically what to do after identifying which of your worry-themes are productive and/or unproductive, se definitions introduced in earlier posts. After identifying and analysing your unproductive/unhelpful thoughts/themes according to earlier posts, you can choose among several strategies. Here comes exposure, a favourite within…
The second of 3 main exercises within mindfulness is the breathing anchor. The name comes from using the breath as an anchoring point since our breathing is always with us and hence we can use it to anchor us in the present moment. This is a seated exercise, in this version in total 5 minutes….
There are 3 important building blocks of stress management: 1) regulate you stress level, se techniques in earlier post 2) handle stress sources and 3) use stress management habits. The second building block, handle your stress sources, is about 2 main components: 1) secure sufficient recovery 2) minimize stress sources or their intensity as well…