Such a pleasantly simple and good advice, also truly based on the scientific knowledge!
Many of us would like to learn to relax quickly, to "switch off", and even treat time spent for rest as wasted. Other people also are not very helpful when they say "come one, just relax". Easy to say!
Ironically, relaxation really can be made easier by a special word, as if executing the command. Light the stage for the cue controlled relaxation! Remember Pavlov and his dogs? Principle is the same.
🧠 choose your cue word. "Relax", "exhale", "all is good" - or perhaps you better like "peach". The word itself does not really matter, because it only functions as a trigger button. You probably already have one that you keep repeating.
🧠 start training a relaxation skill - rhythmical breathing, mindfulness, progressive muscle relaxation, cold yoga asanas or any other relaxation activity that pleases you. As you breathe out, or release muscle tension, repeat your cue word - this will help to create association of the cure word with relaxing activity.
🧠 then start shortening your relaxation - and wait for the relaxation to come. Shorten it further until the cue word alone induces the state of relaxation.
This is really not a quick training program, but when you master it - it will work beautifully.
My name is Monika, I am psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, counsel and teach. Book my talk to ask questions!
Photo: Peggychoucair from Pixabay
#spoonfulofreason #psychology #relaxation #reflex
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Only cheese in mouse trap comes for free. And sometimes - glimpses of human kindness, such as this free book.
Jolanda Jetten, Stephen D. Reicher, S. Alexander Haslam, Tegan Cruwy, "Together Apart: The Psychology of COVID-19" is a book by four social psychologists about the pandemic, about how we succeed and fail to deal with it and which psychological phenomenons take part in it. We do not necessarily realize that identity perception, leadership, social influence, difference between "comply" and "support", behavior change, conspiracy theories, social distancing, group threats, risk perception and management, collective trauma, mass psychology, solidarity, inequality, polarization and group identity have an impact on all of us, all at once.
To be able to identify the importance and magnitude of each factor is not an easy task, but might be easier to handle after reading this great book.
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about dealing with changes
#spoonfulofreason #psychology #free #covid19 #recommendedreading
Minimalism is a way of life focused on owning as few things as possible (or only as many as necessary). Besides obvious financial or time-saved-for-tidying advantages, switching to minimalism as minimalism itself has noticeable psychological benefits.
Participants in this qualitative study were practitioners of minimalism. They stated that they enjoy an improved wellbeing due to increased autonomy, competence, mental space, awareness and positive emotions. Previous research also identifies themes of simplicity, pro-ecological behaviors and control on materialism.
How many thing s do you own that you do not really need? And how about that mental space?...
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss minimalism and psychology!
Photo: Sofie Zbořilová from Pixabay
#spoonfulofreason #psychology #minimalism #order #ecology #mentalspace
Does minimalism, besides being nice source of content for social media, have any other benefits, for example, psychological? Apparently, it does.
The research outlines four behaviors related to minimalism: clutter removal, cautious shopping, longevity (of the purchased items, I assume) and self-sufficiency.
The research also found that minimalism significantly increases feeling of flourishing (nice choice of the term!) and alleviates depression.
👆 I _always_ said, that tidying is a great form of meditation, that it is also a series of calm, repetitive motions (and leads to relaxation), besides, the result is always visually pleasing!
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology of cleaning!
Photo: Scott Webb from Pixabay
#spoonfulofreason #psychology #minimalism #tidying #flourishing #depression