Tillit for wellbeing
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New online courses (Sept. 2021)
Stress management Autogenic training Basic and Advanced level (NEW) These online courses consist of each 8 related 1h course units on 8 consecutive weeks for beginners and advanced AT practitioners According to many scholars, stress is at the root of most diseases since it lowers the body’s immunity. Stress has a negative impact on mental health as well as the quality of work and your relationships. These courses will complete my individual coaching and counseling offer so that you can learn and use relaxation techniques independently. Learning how to relax effectively increases your resistance to stress and levels its pernicious effects like tension, anxiety, somatization and sleep issues. Autogenic training (AT) was first introduced by German psychiatrist Johannes Heinrich Schultz in 1932. Schultz noticed that individuals undergoing hypnosis entered a relaxed state in which they experienced feelings of heaviness and warmth, and he sought to recreate that state in people to reduce tension and anxiety. Autogenic means “self-generating” and the primary goal for this technique is to train you to use your body’s relaxation response on your own, as needed. The technique works through a series of self-statements about heaviness and warmth in different parts of the body. Attention is directed to the heartbeat, breath, and other bodily sensations. Learn the autogenic training conveniently online from home ! Autogenic Training – Basic levelIn this course, the basic level of autogenic training is taught and it is particularly suitable for reducing stress and relieving stress-related complaints and training your own ability to relax. The course consists of 8 related units of 1 h over 6 consecutive weeks . At the beginning of the course, the webinar room is already open before the start for 15 minutes for exchange and questions in the course group for those who wish. Then the actual course begins. The AT basic level includes consecutive exercises that are practiced gradually from week to week and ultimately lead to deep and regenerative relaxation states: Rest exerciseHeavy exerciseWarmth exerciseBreathing exerciseCardio exerciseAbdominal / body exerciseCool forehead / clear head exercise Autogenic Training – AdvancedFor those who already do have experience with Autogenic Training (from my or other courses) are invitedThe approach in the advanced course is more open, searching, less fixed. The means are permissive introspection and gentle immersion for introspection and self-development and contains :repetition of short summarizing exercise suitable for everyday use, which works within a few minutesadditional meditative, imaginations and formulas with the goal of self-knowledge and personality development.color experiences perception of concrete objects (e.g. a blossoming tree) consideration of ideal values (e.g. love, honesty) self-development through focused questions about oneself such as: “Who am I?” And auto-suggestions: “I am full of confidence.”,soundsinformation about AT for psychosomatic symptoms How does it workYou will receive an email from me once a week for 8 weeks with further informations and exercices – in addition, an audio-file for your exercices will be available for download after each course. The last two sessions (7&8) are will allow to repeat and deepen your practice. The price of the MP3 files is included in the seminar fee of 185 euros. (Their single value is of 25 euros). In the forum in the zoom area of the online seminar you can exchange ideas with other seminar participants. During the 6 weeks, I am at your disposal by email if you have any related questions. Courses start Beginners as of Monday Septembre 20, 2021 – 12.30 – you can register directly !orAdvanced as of Tuesday Septembre 21, 2021 – 6.30 pm – you can register directly ! The 8 related (!) lessons take place on a weekly basis via ZOOM and you will receive the corresponding link .Price: € 185 VAT incl. for the whole course of 6 weekly sessions – not reimbursed by the CNSNumber is limited to 15 participants / course – no prerequisits required. If you wish to have an additional individual session ( 60 min – 140 € VAT included) to work on individual resolutions and goals, please contact me directly : firstname.lastname@example.org Für einen Kurs auf deutsch – bitte kontaktieren Sie mich : email@example.comPour un cours en français – merci de me contacter en cas d’intérêt : firstname.lastname@example.org
Tillit is the norwegian word for confidence ! My best friend and husband one day offered me this mental picture of a grey warm stone on the beach of Mandal , his home town in Norway: whenever I doubt, am tired, lack confidence, I can close my eyes, lean my back against the big warm grey old stone, feel th sun on my face and hear the waves breaking slowly and peacefully on the sand, trusting in the strength and stability of this rock in my back. Being confident that there is a way. Always. I want to share with you such helpful „tillits“ (as I call them) ,which I use in my practice as a health and occupational clinical psychologist to accompagny you on your journey towards a better balanced life and confidence in yourself. Becoming our healthy and peaceful version of ourselves is a learning process and you can go it at your pace. I am happy if you find useful, tips, tricks, thoughts and tools which may support you . Again,welcome on the journey, the Vikings came a long way and so will you 🙂 Be in tillit !
Tillit for well being playlist !
Music influences wellbeing by stimulating our brain and emotions. It can activate very rapidly our memory and energy and can help us brighten up our days and moods, as well as allowing deep emotions to come up and let go. With music we can express and share emotions with others ! Oliver Sacks, a physician and author spent 40 years studying the human brain. In his books he describes a host of neurological disorders through the compassionate stories about his patients. In Musicophilia Sacks explains that there is no single musical center in the brain, but rather 20 to 30 networks through every region. No wonder why what sounds harmonious to one, might sound horrible to somebody else. For me, music influences wellbeing since I can remember and until today music can make me really happy and feel strong. But sometimes it can also make me very quickly be in a state of sadness. Especially some supermarket music, love story music or specific classical harmonies and tones. Very amazing! So, in these very special times I have put together a playlist for getting positively going, that I want to share with you here. My preferred song for the moment, I must admit, to be listened loudly after a long day of work is «Whole of the moon»! Let me know your preferred «anti-morosity» song in the comment! I hope you will like the tillit for wellbeing playlist !
Hand massage - Great self-care
Last but not least, ever tried a handmassage ? Scientific evidence has shown that a regular hand massage may help ease pain, increase hand strength, and reduce feelings of stress and anxiety. Hand massage can complement treatments for arthritis, carpal tunnel syndrome, neuropathy, and other conditions. It is so good – Try on yourself and your beloved ones ! https://www.wikihow.com/Massage-Hands
Why gratitutde is so important ?
( post written by MEL who is a talented bachelor student and trainee in Psychology ) Didyou ever have those moments where you looked at a situation, a person or an object and you just thought about how grateful you were to be there just in that moment ? Well what if I tell you that gratefulness in your daily life has an impact on your well-being? In fact, in 2008 there was a scientific research ( a meta-analysis reviewing sevral other researches on the same topic) done by Yoichi Chida and Andrew Steptoe that could confirm that an individual’s well-being has a positive effect on the continuation of their life. In 2011, Carr also found out that gratefulness has positive effects on our mental health. Gratefulness has also effects on physical health in the sense that it prevents mental illnesses and their consequences (Hill et al., 2013). Fredrickson (2004) even discovered that gratitude has the benefit of preparing people for difficult times so that its impact does not have too great a consequence on our psychological health. Gratitude, the art of focusing and being grateful for what happens in a positive way in our life is an important aspect of positive psychology (Seligman 2011). While traditional therapies tend to focus on understanding sources of not well being, dealing with pathology and developing ressources and strategies for healing and future better coping, the goal of positive psychology is to build happiness and well-being by focusing on positive aspects and ressources. But how is gratefulness able to have such an impact on us and reduce stress and make people happy ? Gratitude influences moods in a positive way through neurochemical processes that happen in the brain: to be more precise dopamine and serotonin (both responsible for the feeling of happiness) are the allies of gratitude which give us the necessary resources to face future difficult situations. Those who practice positive psychology attempt psychological interventions that foster positive attitudes towards one’s subjective experiences, individual traits and life experiences. The goal is to minimize pathological negative thoughts that might arise in difficult situations and to dvelop a sens of optimism towards world and life. Positive psychologists seek to encourage acceptance of one’s past, excitement and optimism about one’s future experiences, and a sense of contentment and well-being in the present Here are a few exercises that can be done daily to make gratitude a part of your everyday life: Keeping a journal about all the things you are grateful for or talking about it with loved ones is an easy way to keep in mind the thing that make you happy and you are thankful for in life. . For example write down 3 things you are thankful for that happened that day before going to bed. For your kids : Writing a “thank you” letter to people they appreciate by noting what exactly they appreciate in general or on a special occasion, is an excellent way for young children to practice gratitude at an early stage.. A 2014 study found that writing a gratitude letter contributed to young children’s (7-11) awareness of positive social exchanges For couples : As a relationship ages, we sometimes take the things we love about our partners for granted. Practicing gratitude by naming or writing regularily what we do appreciate about the other and his/her actions, is a great way to show your partner that you appreciate them, while improving the quality of your relationshipMeditation is also a perfect way to cultivate gratefulness because it allows us to focus on the moment and to only take the present into account and to focus on the different things that you are grateful for. ReferencesChida, Y., & Steptoe, A. (2008). Positive Psychological Well-Being and Mortality: A Quantitative Review of Prospective Observational Studies. Psychosomatic Medicine, 70(7), 741–756. https://doi.org/10.1097/psy.0b013e31818105ba Giving thanks can make you happier – Harvard Health. (2011, November 22). Harvard Health; Harvard Health. Froh, J. J., Bono, G., Fan, J., Emmons, R. A., Henderson, K., Harris, C., … & Wood, A. M. (2014). Nice thinking! An educational intervention that teaches children to think gratefully. School Psychology Review, 43(2), 132. Hill, P. L., Allemand, M., & Roberts, B. W. (2013). Examining the pathways between gratitude and self-rated physical health across adulthood. Personality and Individual Differences, 54(1), 92–96. https://doi.org/10.1016/j.paid.2012.08.011 Roy Chowdhury, M. (2021, May 26). The Neuroscience of Gratitude and How It Affects Anxiety & Grief. PositivePsychology.com. Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press. Seligman, M. E., & Csikszentmihalyi, M. (2014). Positive psychology: An introduction. In Flow and the foundations of positive psychology (pp. 279-298). Springer, Dordrecht. Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: The benefits of appreciation. Psychiatry (Edgmont), 7(11), 18. Sztachańska, J., Krejtz, I., & Nezlek, J. B. (2019). Using a Gratitude Intervention to Improve the Lives of Women With Breast Cancer: A Daily Diary Study. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.01365
Summerfeelings in difficult times ?
Hei there, When finalizing my newsletter and blog updates for this summer ( and I wanted it interesting but light, sunny and deep, just right for taking a break in summer, allow our body and soul to recover before return to work, university, school years of our kids starting again in Septembre) bad weather was coming over a lot of our regions, causing desaster, loss, uncertainty for a lot of us and our family and friends. Last year it was COVID, this year it is COVID and flodding, what will it be next year, I was wondering and also wondering if a summer blog and newsletter was appropriated. Well, I came to the conclusion that “yes” because when it is tough outside, we need even more this mindfulness to recognize and cherish our ressources,develop our coping skills. Trust in that tomorrow will be better, if we do the right things, there where we can influence positively ourselves and others. So my trainee Mel (talented Bachelor student in Psychology) and I have composed a bouquet of content, things to do, read and listen to in which you might dive into in to create some calm space for and around you. Remember, energy flows where attention goes ! Wishing you a great summer, take good care ! Petra PS : If you have not yet signed-up to the newsletter, do it now here on this page 🙂