{"id":5129,"date":"2024-02-06T17:15:00","date_gmt":"2024-02-06T15:15:00","guid":{"rendered":"https:\/\/www.psychologist-karpinska.site\/?page_id=5129"},"modified":"2024-02-21T16:41:27","modified_gmt":"2024-02-21T14:41:27","slug":"practices","status":"publish","type":"page","link":"https:\/\/www.psychologist-karpinska.site\/?page_id=5129&lang=en","title":{"rendered":"Practices"},"content":{"rendered":"\t\t
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4 psychological techniques for dealing with any of life's challenges.
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Exercise\"Three Chairs\" <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The «Three Chairs» exercise is when we try to look at the same situation from three perspectives:
\u30fbOn the first chair we look at the task rationally, everything is standard, the way you are used to thinking, pondering
\u30fbIn the second chair, we let our imagination run wild — we take into account everything that comes to mind, even the most improbable.
\u30fbOn the third chair we make friends with rationality and fantasy to invent a third, unique strategy.<\/p>

The exercise is suitable when you need to find an unconventional, creative solution.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Exercise \"Balance wheel\".<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Divide your life into areas of life that are important to you: work, relationships with your partner, with your children, health, beauty, leisure, etc. — It is more effective to do it on a piece of paper.
\u30fbFor each area, give yourself scores from 1 to 10 for how satisfied you are with what is going on, where 1 is bad and 10 is great.
\u30fbThen ask yourself the question for the areas with the lowest scores, «What can I do to improve my scores to at least 8-9?».
It’s a great way to get a bird’s eye view of your life, see the big picture and spot the blind spots.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Exercise \"Time Line\" <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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For situations when you need to implement some complex and time-consuming tasks, such as filing documents somewhere or registering a sole proprietorship. If the task is linear and the steps follow each other. You divide the main big goal into intermediate ones, determine the dates of their achievement and move according to this line.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Gantt chart<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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It is suitable if there are many small tasks that can be done in parallel. Draw a coordinate axis: vertical column — tasks, horizontal — time schedule (dates) and at the intersection points you distribute things by numbers. Very effective exercises for large, large-scale tasks, thanks to which you will definitely not forget anything and will do everything in time without confusion and panic.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Practices to improve self-esteem.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The importance of adequate self-esteem is based on the fact that it is one of the necessities of human existence. Yes, it is not the need for food, water or air, but nevertheless, it is not easy for a person with low self-esteem to survive in the world. Most probably, he will not perish, but his vitality will be significantly undermined.<\/p>

Healthy self-esteem:<\/p>

— contributes to the life process;<\/p>

— increases chances of survival;<\/p>

— is integral to normal and healthy development.<\/p>

One of the most unpleasant consequences due to low self-esteem is fear. Fear is a truly destructive feeling. If we let fear rule our lives, it is as if we close ourselves off from reality. We are afraid of falling, but we are also afraid of ups, we are afraid to finish some important thought, because then we will have to face reality. And it is not what we would like it to be. Such a collision is painful and destructive. All this comes from the fact that our self-esteem is at a critically low level. Ways to improve self-esteem So, having realised that our self-esteem is one of the powerful engines of life processes, we decided to seriously engage in its recovery and growth. To begin with, we need to realise that nothing is going to change on the spot. To raise self-esteem it is important to take action. Not theory, but practice. The author of the book, on which I will rely in the description of practices, and calls the recommendations for working on self-esteem «practices». The level of self-esteem is raised through the volitional act of the individual.<\/p>

Nathaniel Branden offers these six methods for increasing self-esteem:<\/p>

— the practice of mindful living.<\/p>

— the practice of self-acceptance,<\/p>

— the practice of self-responsibility,<\/p>

— the practice of self-affirmation.<\/p>

— the practice of purposeful living.<\/p>

— The practice of personal wholeness.<\/p>

It is quite possible to work with these methods on your own. But you need a good push and direction, which you can get in working with me. Let’s look at a few reflective practices that help you move in the right direction. When doing these practices, it is important to be in a quiet place, focus on yourself and your feelings.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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1. Practising mindfulness<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Almost every spiritual teaching says that people live their lives «on autopilot». Because of this, they do not notice important events, cannot make the right decisions, and in general, are as if in a dream. It is impossible to be an intelligent, competent and competent person and still be in a «mental fog». The mind is our main tool for survival. Betray the mind and self-esteem suffers. As an example, the author cites running away from unpleasant events and facts: «I’m not doing my job very well, but I can’t think about it», «my marriage is falling apart, but maybe it will work itself out». It won’t if we don’t work on the level of mindfulness. Every time we choose to think clearly and with clarity, we build a healthy personality with the right self-esteem.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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An exercise for practising mindfulness.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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The sentence completion exercise is a deceptively simple but uniquely powerful tool for understanding yourself, increasing your self-esteem and personal effectiveness. \nThe essence of the exercise is to write down an unfinished sentence, and then add different endings to it. The only requirement is that each ending must grammatically match the base of the sentence. You must find at least six endings.
\n\u2022 Living consciously for me means\u2026
\n\u2022 If I act five per cent more consciously today.\u2026
\n\u2022 If I pay 5 per cent more attention today to how I communicate with people\u2026
\n\u2022 If I'm 5 per cent more meaningful in my most important relationships.\u2026
\nAnalyse these suggestions at the end of the day. Complete the suggestions and see how your life changes over the next three weeks.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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2.The practice of self-acceptance.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Self-acceptance, figuratively speaking, is the refusal to go to war with oneself. A basic attitude of self-acceptance is what a real therapist seeks to awaken in a person even with very low self-esteem. Such an attitude can inspire the realisation of the main inner problem, so that the patient does not in doing so begin to hate himself, deny his value as a person or kill the will to live. «I will value myself, treat myself with respect, and assert my right to exist.» Self-acceptance is the refusal to view a part of yourself, be it body, thoughts, emotions, as an alien «not-self». You must be willing to tell yourself that any emotion and its expression, is also a part of you. Take yourself for granted and accept the reality that you are in. You must treat yourself with compassion. This does not mean that you have to feel sorry for yourself or allow yourself to do wrong.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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An exercise for practising self-acceptance.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Just as in the first exercise, you need to complete the sentences:
\n\u2022 Self-acceptance means to me\u2026
\n\u2022 If I accept my body more.\u2026
\n\u2022 If I'm denying and rejecting my body\u2026
\n\u2022 If I'm more accepting of my conflicts\u2026
\n\u2022 If I deny and dismiss my conflicts\u2026
\n\u2022 If I'm more accepting of my feelings\u2026
\n\u2022 If I deny and reject my feelings.\u2026
\n\u2022 If I'm more accepting of my thoughts\u2026
\n\u2022 If I deny and reject my thoughts.\u2026
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3. Practising self-responsibility<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Man needs to be in control of his life to feel happy. To feel that he is able to take responsibility for his existence. Responsibility to oneself is expressed in many ways, for example:<\/p>