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The power of our imagination

In a previous post I had written already about the different interpretations of certain situations. Here's an example: one person is looking forward to a trip by plane - it combines so pleasant. The other person is afraid of weeks before the departure date. He is afraid to come crashing in turbulence, or the like. He sees only the unpalatable. Although both rise from the same aircraft at the end of the journey, is the first to tell with a smile: "A great flight, the pilot has mastered the small turbulence play. The second is covered in sweat and pale said: "The turbulence was awful, we were almost crashed

So you can see how strongly influenced our thinking, our lives. The importance you attach to a situation determines how you feel.

A test that determines many orders:

Imagine a cut lemon. Watch the juicy, yellow-green flesh into the yellow cup? Smell the sour scent of the proceeds from the lemon? Now imagine how you bite into this lemon, the juice is sour in your mouth. What happened to you? Warping the face during the presentation or to buy more saliva? Certainly you respond to one or the other way. And, although the lemon existed only in your imagination!

Because our body reacts so strongly to our imagination, it is important to stress, our thinking, our attitude to observe and to see what we can change. This can not be created in a few days, but the repeated practice will affect your way of thinking, so you feel better after a few weeks and can tolerate stressful situations calmly.

Because even the ancient philosopher Epitket said
"disturb not the things themselves, the people, but the idea of things."

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Summer

The summer is already the end and to fund my summer internship ended today. My internship in
the last 2 months was the fact that I have started a children's leisure here in Tabor. (See blog entry) was added
are Samuel and I have been a week Alliance conference in Bad Blankenburg and have done advertising for Tabor.

This was a very nice and interesting time. First, it was fun Tabor responsible, but also the time and the conversations with the other as people, as was the case with the visitors very rewarding.
it was particularly funny when we stepped in at short notice even for someone at the other state, because this person just was not there. So we were then very fast times to someone who represents the SMD or what not yet.
The rest of my internship was the fact that I had to work here in Tabor. Sinks, reception, gathering apples, mow lawns, haul things, cleaning and much more. It was something different so I would call it. Of course I have not done anything with friends, but sought to take the time to also loose and have fun. -> Has more or less works.

My holiday
fact, I also had 2 weeks holiday in the 2 months. So I was
few days at home. It was simply brilliant ne time because so most of my closest friends were at home and so actually has any of the days spent together. Be it swimming and barbecues in an old Quarry, the Rhine in flames, housing, worship, Ultimate Frisbee and more. It was really awesome!
've cleaned up the way I have my room at home. Means that I've sorted my old school books from 1 class to 13 and cleaned up.
the remaining days I was in Mainz with a friend. This was also ne cool time. Whether walking through the city and make fun of the current fashions in department stores or evening chill at the Mainz beach or or or ....
So and here we go again into the new semester, I am very curious what will be waiting for me and what I can learn this year to new.

One hurdle I have yet to address specifically I have next Monday (in writing) and Tuesday (oral) write Greek. Like them you can think about it. Until then

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Breathing understand

clean After passing through the nose, which is responsible for heating the air, humidify, and to consider canceling the air through the pharynx, the larynx, which is located on top of the trachea. Here, the epiglottis is attached as a safety lock. It closes when swallowing food and drink the larynx. Sitting in the larynx, the vocal cords and with the air flowing through our voice is formed. Now the air entering the trachea. It is made of cartilage rings that they can not coincide. They branched out now like a big tree.
first into two branches, then each in a lung, always Next to the finest Luftröhrenästchen (bronchioles) and called as the last of the alveoli, and alveoli. Its surface would result in a field of about 100 square meters - more than 50 times the skin's surface by an adult! Hard to imagine!

Here, gas exchange takes place by a thin membrane. Dating back to the body cells carbon dioxide is released and taken to the air inhaled oxygen. Everything is controlled by the respiratory center. Normally we breathe about 16 times per minute. At a breath (inhaling and exhaling) are about four heartbeats. Every breath provides our up to 120 billion body cells with oxygen. Once the breathing is interrupted will start to crave them after oxygen, because the amount present in the blood only lasts for a few seconds. Therefore, it is impossible to us by simply breath-hold us to choke themselves - the demand for oxygen is too strong. Our body is programmed to life support, would not allow it.

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Why breathing is so important?

Some will ask themselves to determine why because I always on the correct breathing instructions - do we breathe but all and all the time: because we are breathing far too often wrong, and because the concentration may reduce respiratory stress on their own. During stress we breathe short and shallow, the body cells get enough oxygen. Especially the brain is very sensitive. The organism reacts with an increased level of arousal. to respect

on their own breathing, is a moment to pause and pay attention to themselves. For a short time, only a minute or two, we refrain from everything around us, creating and distance to the stressful situation. Thus, the proper breathing, one's breathing become aware, to practice a first step, an important component of all relaxation techniques. And this simple operation - our breathing - is always and every time!

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learn to sleep better 2




If the breathing exercises from "1" is not enough you in yet so desired to let sleeping slide, I have here is a variant that is progressive muscle relaxation very close. It is especially in tension very effectively. For me it is always very helpful.

Concentrate first on your breathing again - breathe into it slowly and evenly in the stomach. Do not try to influence him, you find the level you feel comfortable rhythm. Many practitioners try to breathe so slowly that the feeling of shortness of breath occurs - no - let your body breathe!

sensing Now your face: the lips are loose? The cheeks relaxed? The eyelids easily? Eyebrows and forehead smooth? Perhaps you feel the tension just now? You are now attuned to the exercise.

, beginning now, pressing the lips tightly together and feel the tension. Slowly count to ten in mind. Then a sudden release of the lips, open his mouth while still einwenig. How do you feel now?

The second you pull your nose, curly, keep the tension again a few seconds, but to pay attention to not hold the air, but even to breathe. Do not worry, it can no one see these Grimm Assen! They lie in bed and yes it is dark. Tension release. How does it feel?
Now the eyes turn: Pinching Your eyes tightly, as tightly as the wind would you do sand blow in the eye. Count slowly to ten. Feel the tension and release the tension. Enjoy the difference.

Next it goes to the end: pull the eyebrows up to hairline, do not pull together toward the middle, but so that frowns, perhaps horizontal - wrinkles - no vertical in the middle. Feel how it raises the scalp a little. Pay attention to your breathing calm again. Hold the tension, you count to ten and let loose at once again.
Palpate the comfortable relaxing feel mentally, The lightness in your face.

If you come up here! Most of you are now asleep, which was also the intention.
If not, you can repeat the exercise as often as you want. The concentration of our thoughts on the gleichmäigen breath, the tension and relaxation and the constant repetition even makes your mind tired. In addition, the facial muscles relaxed and sleep you can.

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sleep

Many stressed people suffer from sleep problems. You can not fall asleep, waking up frequently at night and then the fatigue is gone. The next morning, they feel like whacked, tired and exhausted. Does this only now and then, imagine that our body can cope quite well.

Continued disturbed night's sleep but he does not tolerate the long run. After all, he need our sleep cycles for repairs. It reduces waste products, regenerates cells - the vegetative system works at night in full swing!

Our sleep pattern is very different, some go to bed and fell asleep in the next 10 minutes, others only after half an hour to an hour.

defined as sleep disturbance, if one longer than 30 minutes to fall asleep. Sleep make a relatively quick, but then wakes up and needs more then again more than 30 minutes, this is considered as a sleep disorder. come to

To return to a healthy sleep patterns, some steps are necessary.
Before going to bed, you should avoid heavy eating and reduce drinking, so you wake up at night, because the bladder presses.
Do not go to bed early, but until you realize that you are tired.
your bedroom should not be too warm. If you can not sleep with the window open, ventilate well in advance by one. This is especially true at night when you are disturbed by traffic noise or the like. It should not too bright in the bedroom. If a street light or neon sign shines in, you get a blackout blind.
Avoid discussions or pure fighter in bed. The bedroom is taboo for these things. It should be a pleasant place of rest and relaxation.
If you like to read before falling asleep, try to make funny and not too exciting novels and thrillers.

Are you awake at night and sleep does not want to just set back, get up. There's no point in rummaging for hours in bed. Cook yourself a herb tea, the beautifully relaxed or grandma proven recipe of warm milk with honey. Take a warm bath of at least a quarter of an hour, well that's pretty tired.
Alternatively, you sat down comfortably and perform relaxation exercises: Breathing exercises, such as in "better sleep" section combined with mental relaxation: think of something beautiful, you imagine you are in the sunshine on a green meadow and see the clouds as they glide. Or sitting on a mountain and enjoy the view of the wide valley. It should produce a pleasant feeling in you. Pay attention to your breathing again, which is quiet and go deep into the abdomen.

If you have then feel you have become quiet, go back to bed. You can continue the exercises there. They are asleep!

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action plan for "De-stress" Part 2

The day was exhausting. Due to the slow-moving rush-hour it took you longer to finally come home. You feel exhausted and annoyed. Dropping down on her bed, sleep, perhaps even briefly, but do not awaken rested, but are irritated. Others are not at all to rest, the thoughts are still at work. Who does not?

shirring you up, pull on your running shoes and jog an hour through the park, the forest. Get out your garden tools, mow the lawn, dig a flower bed around. Go with the kids swim or play a game of football with them. Take time for the gym. No matter what you do - your body now needs abreaction. Physical activity is now appropriate for the removal of all day stress accumulated energy.

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After an hour of intense exercise, as in the fresh air, you will be much feel more comfortable. While relaxing tired, but pleasant. And also a bit proud of yourself because you have managed to pull yourself! The unpleasant Thoughts are gone, you've got distance. If you

on other days now not even after physical exertion and feel like your "weaker" absolutely can not beat, try relaxation exercises. This is true even in hard collar workers, such as construction workers.

There are many ways you can learn. Starting from simple breathing exercises, muscle relaxation, mental relaxation, meditation, autogenic training, progressive muscle relaxation according to Jacobson, TrophoTraining, to yoga, qigong, and many other methods.

These passive methods to reduce stress lead to a slowing of the pulse rate, blood pressure drops, breathing becomes quiet, the tightness of the muscles diminishes. Again, you let go, the thoughts are diverted energy and stress are reduced.

is most meaningful combination of both - abreaction through exercise and relaxation - to work for themselves and regularly applied.

It will take some time to feel the positive change in themselves. Give your body time!

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action plan for "De-stress" Part 1 The

Now that you've found your biggest stressors you face now the question of how to change these things. And if they can not change, how to handle it better.

a key point when considering the timing

points is you set the alarm for fifteen minutes earlier so you can get ready in peace and have breakfast. In order to have enough time to get to the bus or train. Take possibly a little earlier to get the car going to work, children to kindergarten or school in order to avoid the morning traffic jam.

So you will not even take the first morning in the stress case!

Plan breaks in the workflow. Try to avoid the stuffiness of the office, business or practice, by going to the lunch break a few steps to fresh air. Take a deep breath, fill up on oxygen - you switch off! The change reduces the stress level

Do not be at work constantly distracted by colleagues or external disturbances. Check your progress and set yourself goals. Think about what work you can delegate. Get used to sort of, adjacent work according to importance and then do one by one.
Consider the frequent reasons for wasting time. How much time we spend on the phone or tiresome e-mails that are often completely irrelevant. How should we look for misplaced things such as the key, the phone, his glasses?


How much unnecessary trivia loaded our daily lives?


too much perfectionism can be a "wasting time". Really everything must be 100%?

to closing time you clear your desk so that the most urgent work to be done the same the next day. Bring order to your desk and organize it the way it makes the most sense for you.
Work with checklists, set on a daily and weekly plans and check out if your timing was good enough. If not, you must need the Time expand. Alternatively, highlight some of the lists. Do you really need to do more things myself?

If you have any closing time, leave the work behind them - even in thought. This can be learned. Leisure time is there to switch off!

try again to find time for recreation and for things that give you joy.

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personal stressors

as stressors refers to any influences, which are regarded by us as negative.

This may well be some positive things to ourselves in the situation overwhelming.

has since each person has their own perspective, each of us feels something other than stress. Imagine before you in a few days would make a speech on a specific topic before a large audience. Some will sit down and be prepared with great enthusiasm and joy on this day. Other mixed again the very idea speak before a crowd need to be in total panic. Stressors can thus be seen very differently.

why it is important to identify which are our own personal stressors. This

you find out, by a kind of stress out daily diary. There must be no-eight pages, but only a brief description.

example

situation that I experienced as stressful: Event - Location - Time.

Who was involved? (Colleague, customer, passerby on the street)

behavior: (Mine and the other person)

How I felt? (Angry, enraged, depressed, despondent)

What was going on in my body? (Dizziness, palpitations, stomach cramps)

aftermath of the incident: (how it came out - positive / negative).


If this sounds too complicated, you can move to a table
create certain points, the frequency of occurrence and their own assessment.

stressor - Frequency - Review

Never - rarely - frequently / not distracting - a bit disturbing - very disturbing / Date

time pressure

rush

conflicts with:

colleagues

partner

children

friends

lack of money

disease

This list can be extended as required and change. If you continue this recording a few weeks, you will realize that there are often similar situations in which you respond stressed. And this knowledge is important to you!

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learn to sleep better one

comes in particularly stressful times, it many of us to fall asleep. Do you know the

not: As you fall into bed dead tired, and then - nothing is blissful slumber! There are a thousand thoughts going through my head. The body is indeed done perfectly, but our spirit is not simply to rest.

Try one of the following: Put yourself in a comfortable position that you are taking most like to sleep. First, you refocus on your breathing. To support you can lay a hand on the abdomen, just below the navel. Here you now feel the best when you breathe deeply into the belly as it rises and brings it down. Breathe slowly - in through the nose - but without compulsion. And now through the mouth again. On and off again. Please let your breath, as he likes. Imagine, you sit on the beach and watch the water. The shaft runs on the sand running out - exhale. The water runs back into the sea - breathe.

I start usually already in the first five breaths to yawn at. Do you? Well done!

The focus on the quiet breathing, the thought of the waves and running lower. This draws our restless mind from our everyday problems, can come to rest.

You might not be right the first time to sleep right away and not in every situation, but practice makes perfect. Do not give up on the same. Enter to get to your body and mind some time that he can adapt these exercises to rest and sleep. It works!

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As the stress curve increases

We may live no longer in the Stone Age, but just as our body reacts to stress. The drawback, we have the modern people, that we do not remain as the Stone Age people of the hormone surges of adrenaline, cortisol and others can reduce by activity, but the energy is mobilized in the body for hours.

on hand the following examples I will explain the increase in the stress curve.

Sunday - A quiet weekend is behind me, my stress factor decreases to 0

Monday - there is excitement in the office, my stress factor goes to lunch at level 5, but in the evening down to 1 because I am recovering quite well from the weekend.

Tuesday - work colleague has reported sick to the phone ringing constantly. I can not do to do my job. On the way home I get into a jam. Once home, I am amazed by an unpleasant letter. I can not sleep because I'm thinking about how I tomorrow without the sick colleague to create the work and let the contents blaspheme me ponder. My stress factor drops to zero but not more remains to 2

Wednesday - today is wrong and everything. Because I had slept so little, I have not heard my alarm clock and had to rush about me to come around in time to the office. A mountain of files on the desk and the presentation must be on the table tomorrow with the boss. I'll have to attach a tuned overtime. At home, I get nothing done, but fell exhausted on the sofa. My stress level remains at 3, despite the good night's sleep.

Thursday - I wake up already with the thought: "Can not be today Friday" I take care of only the most important work - the rest has to wait. Annoyed, I still answer the many emails. And then the impossible customer on the phone, nothing, but this also did not understand anything.

Friday - Work only half a day! Although I woke up with a stress factor of 3, he falls after hours to 1, because it's finally weekend!
time to relax - I think. . . . .

Saturday - Good mood I wake up. After breakfast we go for shopping. What snakes are there because at the cash register? My stress factor rises again already. Back home, the phone rings and mom wants to come over for coffee. I better clean up is fast and clean. The stress level climbs again to 4

After this weekend I'm starting on Monday not with a stress factor of 0, but with 2 It was not enough time there to relax or while jogging, biking or other activities to reduce stress energy.

Now if it week by week so we are going eventually to a level of 5 or higher. Now alert is red, stop when the stress stimuli. Eventually the famous drop brings the barrel to overflowing.