The Best Technique To Help You De-Stress

 

Pouli

 

Hello my friends!

Stress is one of the world’s largest health problems, leading to exhaustion, burnout, anxiety, a weak immune system, or even organ damage. Studies show that art therapy, coloring mandalas  and drawing in general, can minimize anxiety and combat negative mood. Art therapy is a form of therapy that encourages creativity and self-expression as vehicles to reduce stress, improve self-esteem, increase awareness and help remedy trauma. Psychologist Carl Jung recommended coloring mandalas (circular designs that can contain intricate patterns or symbols) as a therapeutic intervention to promote psychological health, as he perceived that drawing mandalas had a calming effect on his patients while facilitating their processing of thoughts and emotions.

Today, art therapy is recognized for its many therapeutic effects on aspects of mental, physical, spiritual and emotional well-being. As described by art-therapist Myra Levick, these include:

To provide a means to strengthening the ego.

To provide a cathartic experience.

To provide a means to uncover anger.

To offer an avenue to reduce guilt.

To facilitate impulse-control.

To help patients/clients use art as a new outlet during incapacitating illness.

In 1971 a radiation oncologist named Carl Simonton formulated a concept for cancer patients involving among other things the integration of art therapy. Simonton and his wife designed a strategic approach to attack cancer from all sides, mentally, physically, emotionally, and spiritually with a host of progressive and relaxation techniques. In perhaps the most significant plank to bridge the fields of alternative and modern medicine, mental imagery and art therapy were employed as complementary tools to fight cancer cells and help rejuvenate the body.

Try the following theme:

Draw yourself.

Draw a picture of a part of your body you feel needs a special attention. Draw an area that you feel is perhaps a target organ of stress, for example a headache, sore back etc.

On another sheet of paper, draw an image of this same body region fully healed.

Use your imagination to restore this image to health through metaphor.

OR

Draw a peaceful image

OR

Draw how you feel right now. What emotions are you feeling right now? What does your anger look like to you? Try to visualize your emotions  on paper.

Art therapy is a portable form of therapy, and one that can be practiced alone without the support of a therapist.The beauty of art therapy is that it can be practiced for as long or little as you wish, depending on the amount of time you have. Just ten minutes of self-directed art therapy, every day, can make improvements to the quality of your day and to the levels of stress you experience.

Love always,

Vassiliki xxxx

 

GREAT TEACHING AND THE POWER OF WORDS

 

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Throughout human history, our greatest leaders and thinkers have used the power of words to transform our emotions, to enlist us in their causes, and to shape the course of destiny. Words can not only create emotions, they create actions. And from our actions flow the results of our lives.

Anthony Robbins

Hello my friends!

Words can hurt and shock, or they can heal and lift spirits. Words can change lives, for better or for worse. Words are not only powerful, but they can have a last impact.

Be aware of students’ feelings when receiving assessed work back because they can be particularly sensitive to any comments you have written on their work. Giving students face-to-face feedback can be very powerful and productive. Good feedback promotes involvement and shows that the teacher is taking an active interest in the learner. The Great teacher speaks genuinely and listen openly. Spending time with a student means a great deal. Whenever it is feasible turn to them for help. Say thanks. Be on the lookout for even little things the student does that are meaningful to you. Be specific as to what you appreciate. Ask a question. The Great teacher is open to their suggestions. When the student does something positive, acknowledge it. Recognize the positive result.

Bob Greene writes: “A few words though they mean little at the time to the people who say them, can have enormous power. We need to be more aware of the effect that our words might have on someone else. We also need to understand that words we often utter carelessly or while in an emotional state can have a lasting impact. Greene points out that positive words can also have a major influence and can last a lifetime. His story is about a professional writer who was shy and lacked confidence in his childhood. But something happened in his high school English class that changed his life. It was a routine occurrence-his teacher returned a writing assignment to him. He doesn’t even remember what the grade on that paper was, but he does remember the four words she had written on it: “This is good writing.” This was a young man who liked to write and often dreamed of composing short stories, but he lacked the confidence until that day. His teacher’s little note got him to think differently about his abilities, and it was the beginning of  a successful career in writing. To this day he believes that it would never have happened without those four words written in the margin of his paper. Greene concluded his article this way: “So few words. They can change everything.”

Great teachers use words of encouragement. And words of encouragement create an atmosphere in which students can thrive!

Love always,

Vassiliki xxxx

 

 

 

Feeling Down and Overwhelmed by Life’s Challenges? 19 Steps to End Worrying.

 

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“Life is like riding a bicycle. To keep your balance, you must keep moving.” —Albert Einstein.

Hello my friends!

Worry is a form of thinking.  How we worry can either be constructive or destructive. Worrying is feeling uneasy or being overly concerned about a situation or problem. With excessive worrying, your mind and body go into overdrive as you constantly focus on “what might happen.” Sometimes, a little worry or anxiety is helpful. It can help you get ready for an upcoming situation. But excessive worry or ongoing fear or anxiety is harmful when it becomes so irrational that you can’t focus on reality or think clearly.

Chronic worry and emotional stress can trigger a host of health problems. The fight or flight response causes the body’s sympathetic nervous system to release stress hormones such as cortisol. These hormones can cause physical reactions such as:
Difficulty swallowing
Dizziness
Dry mouth
Fast heartbeat
Fatigue
Headaches
Inability to concentrate
Irritability
Muscle aches
Muscle tension
Nausea
Shortness of breath.

There are 19 steps you can do to stop the pattern of excess worry and live a happier life.

1.Identify your stress situations and what you’re worried about.

2. Make time for Faith. “ The simplicity of our life of contemplation makes us see the face of God in everything, everyone, and everywhere, all the time”. Mother Teresa.

3. Challenge Your Beliefs About Worry.

What is the evidence that the thought is true? That it’s not true?
Is there a more positive, realistic way of looking at the situation?
What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?
Is the thought helpful? How will worrying about it help me and how will it hurt me?
What would I say to a friend who had this worry?

4. Practice Realistic Thinking.

5. Write down your worries.

6. Setting aside a certain amount of time (10-15 minutes) each day to consider worries and avoiding thinking about them at other times in the day.

7. Make your worries boring. If there is a specific worry that bothers you often, you can try to make it boring, so your brain will return to it less often. Do this by repeating it in your head again and again for several minutes.

8. Interrupt negative thought loops and replace them with positive ones.

9. Think of how to solve the problem. Knowing what to do if a dreaded event does occur can help reduce the anxiety that develops from an imagined scenario.

10. Think about social influences. Emotions can be contagious. If you spend a lot of time with other worriers, or people who make you anxious, you may want to reconsider how much time you are spending with those people.

11. Accept the Things You Cannot Change.

12. Embrace uncertainty.

13. Try not to isolate yourself. Develop deep relations.

14. Get moving.

15. Take a yoga or tai chi class.

16. Try deep breathing.

17. Meditate.

18. Stay focused on the present.

19. Practice progressive muscle relaxation.

And always remember:

“You’re only here for a short visit. Don’t hurry, don’t worry. And be sure to smell the flowers along the way.” —Walter Hagen.

Love always,

Vassiliki xxxx

 

 

 

 

 

 

 

 

 

 

A simple proven way to overcome stress

Hello my friends!

Psychologist Guy Winch notes that it is both possible and hugely beneficial to stop negative thoughts. “Studies tell us that even a two-minute distraction is sufficient to break the urge to ruminate in that moment,” he says. In this context, Winch uses the term “rumination” to describe the act of dwelling on negative experiences, circumstances, or worries. Though it’s easy to slip into rumination, you can just as easily change the channel in your mind. Every time you catch yourself beginning to worry, stop and intentionally think about something else. The mental distraction might be something completely unrelated, such as noticing the beauty around you or remembering someone’s act of kindness. You can take this technique a step further by using mental distraction to solve or cope with the issue that’s worrying you. Reframing the way you feel about the source of worry may allow you to see an opportunity to resolve the issue.

It’s particularly easy to give in to self-criticism when dealing with challenges. But Carol Dweck, Stanford professor, researcher, and author of the book Mindset, says that one or two simple words can help your mind refocus on potential rather than failure or frustration. “Just the words ‘yet’ or ‘not yet,’ we’re finding, give kids greater confidence and a path into the future that creates greater persistence.” Yet. Not yet. “How you interpret challenges, setbacks, and criticism is your choice,” Dweck notes. “You can interpret them in a fixed mindset as signs that your talents or abilities are lacking. Or you can interpret them in a growth mindset as signs that you need to ramp up your strategies and effort, stretch yourself, and expand your abilities. It’s up to you.” Rather than berating yourself for failing to achieve a goal, remind yourself that you just haven’t accomplished it yet. The power of yet is that it allows you to believe in your potential for success. It’s a tiny word that could make a huge impact on your mind-set.

Love always,

Vassiliki xxxx