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Enter the peace of mind (EI method 1)

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So far we have worked to better know ourselves, our thoughts, emotions and we have seen how we behave in times of stress. From here we have powerful tools to manage our emotions.

It is important that we know and we realized that what we think and what we feel this strongly linked.

If you do not yet see this connection, make the following experiment:

Think of a pleasant memory of your past or some food you like a lot. Imagine in detail write down your feelings.

Now think of an unpleasant memory from your past and do the same.

Probably just observe what is happening in our mind influences a lot about our mood and the emotions we feel. Therefore we need to control our thoughts to feel good. If our thoughts most of the time revolve around issues, concerns etc., We can not wait to feel at peace with ourselves because we are constantly feeding fear.Exercise result image

So the first exercise is called: Enter the peace of mind.

Follow self-observation whenever you detect negative emotions like fear, furious, sadness, etc disappointment. Realize that you're fighting a war in your head.

Then try to get out of your head for a moment and try to observe your environment.

Describe it in your mind: Are there people? Animals? ¿Machines? Can you see daylight? Do you hear noises?

Realize that there are many things but there is no war, the world (in the vast majority of sites) is at peace.

Find your polite way to tell your own mind that war is a mental construct from reality and that you can see peace instead of this.

Watch your reaction and write it down.

Do not expect your mind understand directly all these things. In a process but every time you can more quickly recognize your mental war and propose peace. This way you reduce the amount of destructive thoughts and negative emotions, self-observation and practice aids that automate and long-term improvements your mood, improve your personal relationships, you prevent your self-esteem and not only mental health problems like depression, anxiety disorders etc.. but also physical health problems in 70-80 % They are caused or influenced by stress.

The program can not replace individual therapy. If you feel that your emotions overcome or if you experience many negative thoughts please contact me or other professional of your choice.

Melanie Gramer

Increase Your Emotional Intelligence (sixth)

If we identify our emotions and learn to manage them, this increases our performance at work, We are more balanced and happier.

This is the last part where we train self-observation. So do your best, you are only one step to learn the most effective techniques to manage stress, anger, prevent depression etc.. . Keep in mind that personal growth is a job and needs your constant involvement. As we try to introduce new habits or want to change thought patterns or behavior established, the principle requires effort and perseverance.

Imagine that the car you have always taken the same route home and one day you decide that from now going to take a different route. Surely, some other day you are wrong and you turn to take the old route. That happens at times that we are not fully attentive and that is normal, we can not change patterns that have for years from one day to the next. However small changes that we are powerful and unleash many more without realizing we live a life very different, more conscious and cheerful.

Result car drive image

We will continue with self-observation at critical moments, this means always if we notice a change in moodExercise result image from happy / sad neutral / fearful / angry etc. .

We ask ourselvess:

"What am I feeling right now?”

We redefine the excitement / emotions present at this time, identify the part of our body, where we feel the emotion asking:

"What part of my body feel" that emotion "?

and we care about our thoughts wondering:

What I think / what I just thought?” always trying to put ourselves in the position of an observer without trial does not want nor can intervene, only observes.

After asking we observe our behavior: ” .What I do / what would I do?”

And now finally we look at our feelings as a result of our behavior:

“How I felt this?

Record your observations.

Thus during a week you observe all these components taking into account that self-knowledge will be your greatest weapon in anger management, the sadness, the fear, stress and prevention of emotional disorders. It will help you improve your relationships with family, and friends at work. also you work to increase your self-esteem and facilitate problem solving and decision making.

If you feel trapped or notes a constant presence of negative emotions like sadness anger an fear in a high measure during the obseravation, ontact me or other professional who can help you get to know the underlying causes.

There will be moments of low motivation and thoughts about leaving the program. Do not Let convinced by these thoughts, are patterns that work against change, to maintain the current status and stay in the comfort zone.

Greetings and hope you are you benefiting from the articles and exercises.

Melanie Gramer

Increase your emotional intelligence (fifth part)

Being emotionally intelligent improving our social relationships and prevents problems with stress, anxiety and depression.

First I want to congratulate you for the work you are carrying out with yourselves because you are seeing and going to see more and more benefits of this program. This week is the penultimate phase of self-observation. We want to fix how we act in difficult times and use strategies to handle negative emotions. The most typical strategy we usually apply if we have not received any training in handling emotions is distraction. That is if I feel stressed, worried, angry etc.. I try to do something to avoid having to continue to feel that emotion.

Typical distractions:related image

Watch TV

Arguing with my partner / children

Read

Do sport

Clean

Eating (especially food high in fat or sugar)

Drinking alcohol or taking other medication or drug

etc.

These strategies not only do not solve the problem but depending on the strategy of distraction use, I can have serious physical and / or mental health long term.

This week we observe if we apply distraction when we feel negative emotions and which distraction strategies are our favorites.

We will continue with self-observation at critical moments, this means always if we notice a change in moodExercise result image from happy / sad neutral / fearful / angry etc. .

We ask ourselvess

"What am I feeling right now?”

We redefine the excitement / emotions present at this time, identify the part of our body, where we feel the emotion asking:

"What part of my body feels" that emotion "?

and we care about our thoughts wondering:

What I think / what I just thought?” always trying to put ourselves in the position of an observer without trial does not want nor can intervene, only observes.

And now we look at our behavior by asking: ” What do I do / What I like to do?”

Record your observations.

If you feel trapped or notes a constant presence of negative emotions like sadness anger an fear in a high measure during the obseravation, ontact me or other professional who can help you get to know the underlying causes.

There will be moments of low motivation and thoughts about leaving the program. Do not Let convinced by these thoughts, are patterns that work against change, to maintain the current status and stay in the comfort zone.

Greetings and hope you are you benefiting from the articles and exercises.

Melanie Gramer

Increase your emotional intelligence (fourth part)

In this article we want you to know the following aspect of the self-observation. So far we have set our emotions, we define and identify the place of emotion with reference to our body. In this week apart from these three components add the watching our thoughts at critical moments. Thoughts and emotions are intensely linked. If you think for example that something bad happened to you feel like you felt at that time, only because you think at this. Our thoughts are very powerful and often we get carried away by them instead of having the reins and decide what we think and therefore feel. We feel helpless against its power. But you can learn to manage thoughts and emotions to a certain degree and are on our way to learn the necessary tools. The first tool is self-observation because we need knowledge about ourselves because everyone is different and individual.

Thoughts image results

 

Exercise result imageThis week we will continue with self-observation at critical moments, this means always if we notice a change in mood from happy / sad neutral / fearful / angry etc. .

We ask ourselvess

“What am I feeling right now?”

We redefine the excitement / emotions present at this time, identify the part of our body, where we feel the emotion asking:

“What part of my body feels “that emotion”?

and now we care about our thoughts wondering:

What I think / what I just thought?”

We try to put ourselves in the position of an observer without trial does not want nor can intervene, only observes. Stay there a moment watching your thoughts, Imagine you were the thoughts of another person, Look at them from a distance and perhaps the attraction notes you have, how they try to convince worry about something or that something it has been unfair etc. Do not judge yourself or your thoughts, they are not even true or false, Do not enter into discussion at all, currently only realize that they are there. When you notice that you have a lost sight of the observer (which it is very normal at first) or you are judging, notes and observed again.

This exercise will increasingly getting closer to knowing, how your mind works. Is the information necessary to properly manage emotions. By following this program with patience and love I promise you are going to notice major changes in your life.

If you feel trapped or notes a constant presence of negative emotions like sadness anger an fear in a high measure during the obseravation, ontact me or other professional who can help you get to know the underlying causes.

There will be moments of low motivation and thoughts about leaving the program. Do not Let convinced by these thoughts, are patterns that work against change, to maintain the current status and stay in the comfort zone.

Greetings and hope you are you benefiting from the articles and exercises.

 

Melanie Gramer

 

Increase your emotional intelligence (Third part)

In the past two weeks you have been familiar with the self-observation. This week we'll add another aspect to this important skill.

We will continue our attention to our emotions whenever we note that there is a change in mood.

We are wondering: “How do I feel at this time?”, We define emotion as we have learned and now Exercise result imageadditionally we wonder: ” What part of my body I'm feeling “the emotion”?”. This is important to bring attention to different parts of the body and observe their reaction.

This part may initially be difficult, because we are not used to deliberately set ourselves on physical sensations. However we realize that our body physically reacts to every emotion. For now it does not need to describe the feeling, Instead of simply acknowledging the presence. Any body part can be affected by an emotion, However, certain parts of the body that react most likely, as are the head, throat, stomach, shoulders and back.

 

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With this exercise you are going to know yourselves slowly, and knowledge is power. You are the only ones who can access that internal information and even psychologists rely on good self-observation of its clients to obtain relevant information about the person. You're going to notice that just an observation will lead to major changes in your life, because an emotion does not have the same force to act when under surveillance. This does not mean you should try to manipulate emotion, we have not yet reached this point. Attempt to intervene without developing enough skills can lead to the opposite.

If you feel trapped or notes a constant presence of negative emotions like sadness anger an fear in a high measure during the obseravation, ontact me or other professional who can help you get to know the underlying causes.

 

 

I wish you a happy week and I hope you have the benefit much exercise at all levels of your life.

 

Melanie Gramer

Increase my Emotional Intelligence (Second part)

In the first week you have seen emotions which are often present in you. Perhaps you have noticed that it is not always easy to identify and define the emotion. In the second week we will continue with this exercise but slightly modified. Work last week you've grown accustomed to bring your attention to your emotions, Now we want to identify the really critical moments.
We will use the question “How do I feel at this time?” this means always if we notice Exercise result imagethere is a change in your mood, e.g. if you change your feeling cheerful, positive or neutral to feel sad, angry, fear or any other negative emotion.

It is easy to see just this moment but what we practice it.

Notice that you can choose from a wide range of emotions:

Image result list of feelings and emotionsPlutchik image result gefühle

Remember currently only identify the moments of change in mood and named the emotion that we feel. This is not to judge you by what you feel or try to change.

You're doing a great job and soon you will notice the benefits of emotional intelligence in your life.

If you feel that your emotions are overflowing exceeding you or you consume your energy, If you feel constantly sad, angry or fears please contact me or other.

Melanie Gramer

Increase my Emotional Intelligence (First part)

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The precursor of the topic of Emotional Intelligence (EI) David Goleman defines it as:

“The ability to recognize our own feelings and those of others, to motivate and properly handle relations”.

EI consists on this four main skills that are selfconsciousness, the self-control, the empathy and the social skills.
Being self-aware means knowing self-observe and recognize the feelings present. Based on self-awareness we can learn methods and tools to regulate negative emotions like fear, sadness or anger when we identified. Based on these capabilities we will achieve be more empathetic and we can acquire additional social skills.

 

Have high EI brings many ADVANTAGES:related image

1. Reduction of anger and violent behavior (physical violence, verbal, discrimination, disrespect, intolerance)
2. Stress Reduction, anxiety and sadness and prevention of depression and anxiety disorders
3. Improvement of social relations
4. Increased school / academic / work performance
5. Future work and personal success

 

In the following weeks I facilitates increasingly specific information and each week an exercise to increase your EI constantly.

The exercises are consecutive and will be more effective the more you practice.

The first step to enhance EI is autoobservarte and get to become aware of how you feel at all times.

So I recommend for the first week this simple exercise (1):Exercise result image

Try to get the times you remember during the day the question: “How do I feel at this time?”
The response may be: Quiet, keyed up, nervous, joyful, worried, free, happy, sad, restless … Try to be as specific as possible when choosing emotion. If you feel such rage, Ask yourself if anger, hate, envy, anger, disappointment with yourself or someone else.

Become aware of your feelings without trying to change them.

Exercise should be applied regularly but do not take more than half a minute. It's not about entering an inner dialogue about what you feel or do not feel, just pay attention and feel your emotions consciously for several seconds.

Following the exercises in the coming weeks will bring incredible results. You can enhance your personal growth personal and individualized sessions Emotional Intelligence by way of face online u. ponterte You can contact me through the contact form.

Greetings and hope the article will contribute many benefits for your welfare staff.

Melanie Gramer

Exercise to increase self-awareness

This exercise will help you put yourself in the position of self-observation. The more we observe objectively,
the more we will go more in detail knowing and understanding each resulting in a more compassionate and loving attitude towards ourselves and leads to a higher self-esteem and greater well-being

It is best to read the exercise several times before doing so to guide you yourself mentally without having to read the text.

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Sit comfortably in a chair or lie on the bed / couch or floor. Close your eyes and breathe deeply three times.

Take a moment to feel the pulse in your hands and your heartbeat.

Pay attention as your belly breathing seesaw.

Note all parts of your body and notice if they are tense or relaxed.

Now mentally put yourself three steps behind yourself and start watching you without thinking or judging. Watch your physical sensations, your posture, your emotions and finally your thoughts. Sand aware that can decide whether to let them fully absorb or take a stand observer.
Repeat the phrase mentally three times: “I am an observer of my own emotions and thoughts.”

Breathe deeply three times again and reopen your eyes.

If you want to participate in a workshop on mindfulness and self-awareness in Alicante or you are interested in individual therapy contact me. I'd like to help you.

And always patient and gentle with yourself for where you are now is exactly where you belong. Take it as a starting point and embark on a journey to yourself.

Melanie Gramer

VES method to practice mindfulness in nature

The following exercise is a technique that can be applied anytime and anywhere. However it is easier to relax in natural surroundings, when we take a walk, We are on the beach in a park etc.. It will help us to relax more easily and be more aware of around us and how we perceive.

Apply the following exercise as often as possible for at least 2-3 minutes.

Watch

Take your time and look around. Try to view without giving names to things you see, Imagine that you saw for the first time. Look at the details, the colors, the shape, the left overs, There is something stiff movement or etc.

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Hear:
then listen, What can you hear, Look at the sounds of wind, Water, animals etc.. No grips mentally, just let them go and observe without judging or naming anything.

 

To feel:
Now come closer to an object, a flower, a tree, the ground beneath your feet and touch. How do you feel? Is cold, or hot, hard or soft, wet or dry etc.?

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Then bring your attention to your breath and the sensations in your body.

Try to breathe slowly and deeply without forcing anything.

Realize that there is a connection between you and what you observe, hear and feel, it's really you where those feelings exist.
Keep a few seconds, If you want to close your eyes and breathe deeply.

If you are interested in exploring the topic consultation dates for upcoming workshops or contact me here to arrange individual therapy sessions.

I wish you all the best for your path to wellness and happiness.

3 Steps to practice mindfulness in waiting times

In total we spent about 5 years of our lives for waiting…in the traffic jam, line at the supermarket, in front of the cinema box office, to board the plane…

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In our life we ​​find such situations almost daily. They make us feel that we are wasting time. However this time can become very valuable moments for our personal growth.

If applying the following exercise of mindfulness regularly in waiting situations we can not only eliminate the desperation at the time expected to cause stress and long-term stress but also increase your knowledge about yourself and introduce patterns of important behavior for more quietness and wellness.

1. It recognizes the potential waiting time to work on your personal growth.

2. Focuses attention on your breath and watch.

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3. Ask yourself: What do I think at this time? What do I feel right now?think resultado de imagen de and feel
Try just observe your thoughts and feelings without judging or trying to change them.

 

See the schedule for upcoming workshops in Mindfulness.

If you are interested in a private consultation or individual therapy contact me.