Category: Self-improvement

Anxiety Depression Self-improvement stress • • • • • By melaniegramer 2 Comments

3 key points to be less rushed and more calm

Hurry is only a mental concept. A state of stress that is induced in the body when the mind thinks it has a too limited time to do what we have to do. The problem is not in doing things in a faster way but anxiety and worries that go through our minds as we act. Now we talk about 3 key points to keep in mind if we increase inner peace and reduce stress in our lives.

  1. Structuring the day. Make a plan in the morning for all the tasks you want to perform during the day and prepare a schedule for each task. Be generous and make your plan with enough breaks, If you notice later that you have many breaks and spaces in your plan, you can draw up a list of less urgent activities that can take place when you have time. It is also important to plan short breaks and to really make them if its time to do them.. Find your own rhythm, some people need a lot of very short breaks like 1-2 minutes. While others work better if they have fewer interruptions but longer breaks like 5-10 minutes.
  2. Living here and now. When you perform a task, not let your mind go away from the present moment thinking about the tasks that come later, but focus on living here and now.  You have a limited attention span and while thinking about future tasks, you are creating stress because you focus on tasks that you have not already done. . Live here and now and trust your planning and that you will have enough time for all of your tasks.. To improve care in this, you can apply the technique of mindfulness, This means you bring your attention for a moment to your breathing, physical sensations or your perception. How does what you're touching feel? What do you smell? What can you hear?Result image be present
  1. Change the thoughts. When you feel harassed, Realize that hurry exists only in your mind and that anxiety does not help to be faster or do things better. Thank him for warning that you have a limited time to carry out the task and that if necessary and possible rate increases. But try to maintain peace in mind and not to be carried away by fears (therefore you see my article: To present peace to the mind). Who works concentrated and with inner peace, makes fewer errors and has higher quality results.
    Mandala image results flow

Every day worth betting on us and our dreams. Remember that change can only occur in the now, the past is gone and the future has not yet arrived. The constant practice of these key points will bring more peace, patience and greater well-being.

If you are a person who often feels rushed, or a lack energy, you're under pressure or notes that there is too much negative stress in your life, please contact me to arrange some individual sessions. Often with professional help you can reach major change and prevent burnout, anxiety disorders or depression.

Greetings and see you soon,

Melanie Gramer
Individual Treatment self-confidence Self-improvement By melaniegramer 0 Comments

Encourage yourself (3 reasons)

There is a big difference between self-love and egoism. Love yourself is to recognize your own needs and limits, and respect and defend them and does not include at any time to benefit of others..

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In the following we will see 3 reasons for loving yourself is essential for your own welfare and the welfare of people around us.

  1. Physical and psychological well-being: If you act with self-love you will realize that you take care of good nutrition, enough movement, social contacts and that you do not apologize for every small mistake or misunderstandings. The inner dialogue will be much more positive and less negative emotions arise. In this way you prevent anxiety disorders or depression and long-term physical problems.
  1. The self-confidence: If your you accept and love yourself as you are with your strengths and weaknesses, the opinions of others are not very important anymore.. You are free and independent in your decisions and the master of your destiny. In this way you are also more attractive to others.
  1. Having a healthy relationship: Result image of happy coupleA partner can never fulfill the role to make you happy. A relationship that is based on the need for someone confirms that you deserve to be loved does not have a solid foundation. It is created a dependency and fear of losing that person and the fear of losing his own value and self-esteem. If you love yourself you are a free person who chooses to be with someone to share the moments of life and experience of the relationship.

To love yourself sometimes it can be necessary to identify and change thought patterns and habits that prevent seeing ourselves as valuable and unique people. If you need help or you are looking for professional advice please contact me. I would like to accompany you on your way to yourself, to your happiness and self-esteem.

Greetings and see you soon.

Melanie Gramer
Depression self-confidence Self-improvement stress Therapy By melaniegramer 1 Comment

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

 
Anxiety Depression self-confidence Self-improvement stress By melaniegramer 0 Comments

Increase my Emotional Intelligence (First part)

Image result of emotional intelligence

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. You can contact me through the contact form.

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

Melanie Gramer
General Self-improvement By melaniegramer 0 Comments

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.

Durchatmen result image

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