Touch plays an important role in emotion regulation. Self-touch activates the parts of the brain involved in emotion regulation and produces feelings of safety and relaxation. The skills presented teach 1) applying deep pressure to the shoulders, chest, and legs to induce a relaxation response and 2) petting an animal to increase positive emotions through touch-induced release of oxytocin while distracting from negative feelings. Regular practice can help build resilience to stress over time by strengthening emotion regulation abilities.
This document contains summaries of 13 episodes from "Happiness Index" by BK Shivani. Some key points discussed across the episodes include:
- Physical and emotional health are necessary for a smooth life journey. Emotional instability is often the root cause of physical problems.
- We have a choice in how we respond to situations - to empower or vulnerabalize ourselves. Our inner state should not be altered by outer situations.
- Happiness comes from within, not from material possessions or dependence on others. Our thoughts create our feelings, attitudes, habits, personality and ultimately our destiny.
- The quality of thoughts we generate influence our happiness. We can choose to think positively even in difficult situations rather than
This document discusses the importance of building strong relationships between parents and children through connection, attunement, mindfulness, and emotional coaching. It emphasizes that parenting is about nurturing the child by meeting their needs for safety, trust and understanding. When children feel securely attached to their parents, they learn to regulate their own emotions and develop self-discipline. The document provides many strategies for strengthening the parent-child bond such as setting aside special one-on-one time each day, reconnecting after separations, prioritizing family time in the evenings, and using routines to make transitions smoother.
The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com
ARRANGEMENT & FEES:
Professional Fee: (Philippines):
P10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.
For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies
Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)
INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer
FYI: Ambassador Zara Jane Juan conducts the Training herself to fund the Peace Missionary Programs of Sailing for Peace because she doesn’t receive donations to prevent corruption.
PEACE VIGIL Programs are:
Initiating Peace: Interfaith Interracial Intercultural Worldwide Prayers to End Terrorism
Educating Peace: Wellness for Peace Education on Climate Change Worldwide
Innovating Peace: Climate Change & Peace Building Eco Forum and Symposium
This document discusses the importance of emotional regulation and provides strategies for improving it. It begins by defining emotional regulation as the ability to control one's emotions. It then explains that emotional regulation is very important for success and mental well-being. The document provides eight facts about emotions and feelings and describes exercises people can practice to better regulate their emotions and cope with negative feelings. It emphasizes developing self-soothing skills, maintaining emotional awareness, and finding support.
The document provides information and tools for helping gifted children and adults overcome overexcitabilities and cope with trauma. It discusses how trauma responses can be heightened, intensified, and more pervasive in highly sensitive and gifted individuals due to their increased sensitivity and awareness. Ten trauma tools are presented, including breathing techniques, containment, catch and release emotional processing, and telling the trauma story in different forms. The document aims to provide guidance for healing from trauma in a natural way without blocking the healing process.
The document discusses the relationship between the mind and body, and how emotional states can impact physical health. It notes that the mind and body communicate bidirectionally, and stresses can negatively impact the immune system, while positive emotions and social support can boost immunity. An optimistic attitude and processing of emotions is associated with better health outcomes like faster recovery from illness and surgery.
Happiness is just a neurochemical spurt.
Four different brain chemicals create happy feelings, and you need all of them to feel good.
You miss out when you rely on one or two old familiar ways of triggering your happy chemicals.
You can enjoy a balanced happy chemical diet if you know the distinct kind of happiness each brain chemical evolved for
This document contains summaries of 13 episodes from "Happiness Index" by BK Shivani. Some key points discussed across the episodes include:
- Physical and emotional health are necessary for a smooth life journey. Emotional instability is often the root cause of physical problems.
- We have a choice in how we respond to situations - to empower or vulnerabalize ourselves. Our inner state should not be altered by outer situations.
- Happiness comes from within, not from material possessions or dependence on others. Our thoughts create our feelings, attitudes, habits, personality and ultimately our destiny.
- The quality of thoughts we generate influence our happiness. We can choose to think positively even in difficult situations rather than
This document discusses the importance of building strong relationships between parents and children through connection, attunement, mindfulness, and emotional coaching. It emphasizes that parenting is about nurturing the child by meeting their needs for safety, trust and understanding. When children feel securely attached to their parents, they learn to regulate their own emotions and develop self-discipline. The document provides many strategies for strengthening the parent-child bond such as setting aside special one-on-one time each day, reconnecting after separations, prioritizing family time in the evenings, and using routines to make transitions smoother.
The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com
ARRANGEMENT & FEES:
Professional Fee: (Philippines):
P10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City.
For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies
Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town)
INTERNATIONAL Professional Fee: $1,000 USD per talk
Hotel Accommodation and Plane Tickets c/o Organizer
FYI: Ambassador Zara Jane Juan conducts the Training herself to fund the Peace Missionary Programs of Sailing for Peace because she doesn’t receive donations to prevent corruption.
PEACE VIGIL Programs are:
Initiating Peace: Interfaith Interracial Intercultural Worldwide Prayers to End Terrorism
Educating Peace: Wellness for Peace Education on Climate Change Worldwide
Innovating Peace: Climate Change & Peace Building Eco Forum and Symposium
This document discusses the importance of emotional regulation and provides strategies for improving it. It begins by defining emotional regulation as the ability to control one's emotions. It then explains that emotional regulation is very important for success and mental well-being. The document provides eight facts about emotions and feelings and describes exercises people can practice to better regulate their emotions and cope with negative feelings. It emphasizes developing self-soothing skills, maintaining emotional awareness, and finding support.
The document provides information and tools for helping gifted children and adults overcome overexcitabilities and cope with trauma. It discusses how trauma responses can be heightened, intensified, and more pervasive in highly sensitive and gifted individuals due to their increased sensitivity and awareness. Ten trauma tools are presented, including breathing techniques, containment, catch and release emotional processing, and telling the trauma story in different forms. The document aims to provide guidance for healing from trauma in a natural way without blocking the healing process.
The document discusses the relationship between the mind and body, and how emotional states can impact physical health. It notes that the mind and body communicate bidirectionally, and stresses can negatively impact the immune system, while positive emotions and social support can boost immunity. An optimistic attitude and processing of emotions is associated with better health outcomes like faster recovery from illness and surgery.
Happiness is just a neurochemical spurt.
Four different brain chemicals create happy feelings, and you need all of them to feel good.
You miss out when you rely on one or two old familiar ways of triggering your happy chemicals.
You can enjoy a balanced happy chemical diet if you know the distinct kind of happiness each brain chemical evolved for
The document discusses the relationship between the mind and body, and how emotional states can affect physical health. It covers several key points:
1) The mind and body influence each other bi-directionally, as mental states can impact physical health and vice versa.
2) Negative emotions like stress are linked to higher risk of health issues by suppressing the immune system, while positive emotions boost immunity.
3) An optimistic attitude and social support can aid recovery from illness by providing resilience and helping people confront health problems.
The document discusses three basic emotional systems that contribute to wellbeing: the defence system, drive system, and soothing system. The defence system ensures survival through fight, flight or freeze responses. The drive system provides energy and motivation to engage with the world through action. The soothing system enables calm, safety, and connectedness. Experiencing resilient wellbeing involves fluidly moving between these three systems as needed.
This document discusses trauma repair and how it works. It explains that trauma causes emotional shocks that disrupt our higher emotions and cause frequencies of trauma to get stored in the body. Trauma repair uses a living frequency to help emotions safely return to a state of inner peace and release trauma that has been stored in the body. The frequency works non-invasively to create a safe environment for emotional release without feeling intrusive. While results may not be felt immediately, trauma repair can be witnessed to help individuals deal with health issues caused by emotional trauma from the past.
The document provides a case study for a meditation app. It summarizes user research findings which found that most people are familiar with meditation but want more guidance. It also profiles two user personas - Cindy, a stressed business analyst, and Marvin, a salesman who uses meditation to manage stress. It then analyzes competitors like Calm, Headspace, Giant Mind, and Omvana, noting their strengths and weaknesses in delivering guided meditations and tracking progress.
This document discusses managing emotions in healthy ways. It explains that recognizing and understanding emotions helps manage them better. Hormonal changes during puberty can cause mood swings. While emotions themselves are neutral, expressing them constructively through empathy, self-reflection, and coping strategies leads to well-being, whereas hostility and defense mechanisms can harm relationships and health. The document provides tips for handling difficult emotions like fear, guilt, and anger through relaxation, activity, and social support.
This document introduces Emotional Freedom Technique (EFT), an alternative therapy that taps on acupuncture points to reduce emotional intensity. It is presented by Tom, a licensed counselor with 14 years of experience using EFT. The document outlines Tom's background and mission to help people struggling with trauma, depression, anxiety and other issues using EFT. It then provides an overview of EFT, how it works, research supporting its effectiveness, areas it can help with, and contact information for workshops.
When you are feeling down...please watch this! Mau Isshiki
This document introduces a method from Fractal Psychology to control emotions and recover from feeling depressed. The method involves separating one's "Adult Self" from one's "Child Self" and having the Adult Self comfort and encourage the Child Self using modification statements. Practicing this allows one to regain energy and motivation from within, without relying on others for support. Key aspects include imagining one's childhood self, experiencing its emotions, and replacing negative thoughts with positive encouragement from the perspective of the Adult Self.
The document discusses the relationship between emotional states, stress, and physical health. It finds that negative emotional states like stress are associated with weaker immune function and poorer health, while positive states like happiness boost immune response. Emotions influence health through effects on things like coping strategies, social support systems, and immune cells. The mind and body closely interact, with each able to influence the other. Maintaining optimism, laughter, and strong social connections can support wellness.
3 worst MISTAKES to avoid if you want to overcome shyness or social anxiety.
What to say in conversations and how to avoid awkward silences.
Stop being shy around girls you like. (Works for men, too!)
Quick fix for self consciousness. And the way out of social awkwardness or “weirdness.”
Click Here To Get Started
This document discusses emotional intelligence (EQ) and its importance. It defines EQ as the ability to understand, use, and manage one's own emotions in positive ways. The four key aspects of EQ are described as self-management, self-awareness, social awareness, and relationship management. Each of these is then further explained. The document also discusses why EQ is important for success in life, relationships, school, and work. It provides examples of quick ways to relieve stress using one's senses and gives actions one can take to improve their emotional intelligence.
This document provides an overview of Emotional Freedom Technique (EFT) training. EFT is an energy psychology technique for dealing with emotions, trauma, and pain. It involves tapping on energy meridian points while focusing on negative emotions or issues. The training covers the scientific principles behind EFT, how to apply the basic tapping procedure, and how to address a variety of psychological issues like pain, fears, and trauma using EFT.
This document provides information about anxiety and how to live an anxiety-free life. It discusses causes of anxiety, coping strategies like exercise, yoga, meditation and relaxation techniques. It warns that untreated anxiety can worsen to anxiety depression and outlines treatment options like cognitive behavioral therapy and prescribed medication. The key message is that anxiety is treatable and with the right practices one can overcome it.
This document provides an overview of emotional intelligence. It begins by defining emotional intelligence as the ability to recognize and manage one's own emotions and the emotions of others. It describes the four elements of emotional intelligence as self-awareness, self-management, social awareness, and relationship management. The document then discusses various techniques for improving emotional intelligence, such as practicing self-regulation, self-motivation, empathy, and emotional honesty. It concludes by noting the importance of emotional intelligence in fields like medicine and outlines formulas for increasing happiness and success through developing emotional intelligence.
This document provides information about stress, including its causes and physical symptoms. It discusses how stress can become a vicious cycle by affecting thoughts, emotions, physical sensations, and behaviors in a reinforcing way. Relaxation techniques like controlled breathing, progressive muscle relaxation, and improving sleep are presented as ways to manage stress. Other tips include focusing on physical health, changing unhelpful behaviors and thoughts, and seeking social support.
This document discusses emotional intelligence and its importance. It begins by defining emotions and explaining that emotions are important because they give meaning to our lives. It then discusses the components of emotional intelligence, including self-awareness, self-management, social awareness, and relationship management. High emotional intelligence is linked to greater success in life and work. Developing emotional intelligence skills such as self-awareness, impulse control, and stress management can be learned through practice.
Here's an easy to follow guide that covers exactly how to meditate for beginners. In this comprehensive guide we will cover exactly: where to meditate, how to meditate, what to do with your mind, how long to do it for, and even how long before you start seeing benefits.
Click here: https://bit.ly/3kpsi6e
The document discusses stress and how to deal with it in a healthy way. It explains that stress is not inherently bad and was an important response for survival, but that modern stressors often trigger unhealthy stress responses. Prolonged unhealthy stress can have negative health effects over time. The document then provides information on understanding stress at the biological level and gives techniques for regulating the nervous system and releasing stress in a healthy manner, such as engaging the parasympathetic nervous system.
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
1) The document discusses emotional intelligence (EQ), defining it as the ability to recognize and manage one's own emotions and the emotions of others.
2) EQ has four components - self awareness, self management, social awareness, and relationship management. Developing EQ can improve personal and professional success.
3) The document provides tips for improving EQ, such as practicing self regulation of emotions, developing empathy, and using EQ to reduce stress. EQ is an important skill for medical professionals to develop strong patient relationships and manage work stress.
12 Steps To Reconnect With Your Higher SelfSuccess247
Have you ever felt you are so much more than your outer activity and current life seems to
indicate?
Have you ever had the sense that inside of you somewhere is this great being of Light and
power?
That you had a deeper purpose? If so, then you already have an awareness of the wonderful
being of Light that you truly are - your Real/Higher Self!
By reconnecting with your Higher/True Self, you will experience more joy, happiness,
peace and abundance!
The document describes the cognitive behavioral therapy (CBT) concept of the cognitive triangle, which explains the interconnected relationship between thoughts, feelings, and behaviors. It provides an example of how negative thoughts about a presentation can lead to increased anxiety and poor performance during the presentation, reinforcing the initial negative thoughts. The cycle of negative thoughts influencing negative feelings and behaviors that then influence more negative thoughts can repeat continuously without intervention. CBT aims to break this cycle by challenging distorted thoughts and developing more balanced perspectives.
The document discusses the relationship between the mind and body, and how emotional states can affect physical health. It covers several key points:
1) The mind and body influence each other bi-directionally, as mental states can impact physical health and vice versa.
2) Negative emotions like stress are linked to higher risk of health issues by suppressing the immune system, while positive emotions boost immunity.
3) An optimistic attitude and social support can aid recovery from illness by providing resilience and helping people confront health problems.
The document discusses three basic emotional systems that contribute to wellbeing: the defence system, drive system, and soothing system. The defence system ensures survival through fight, flight or freeze responses. The drive system provides energy and motivation to engage with the world through action. The soothing system enables calm, safety, and connectedness. Experiencing resilient wellbeing involves fluidly moving between these three systems as needed.
This document discusses trauma repair and how it works. It explains that trauma causes emotional shocks that disrupt our higher emotions and cause frequencies of trauma to get stored in the body. Trauma repair uses a living frequency to help emotions safely return to a state of inner peace and release trauma that has been stored in the body. The frequency works non-invasively to create a safe environment for emotional release without feeling intrusive. While results may not be felt immediately, trauma repair can be witnessed to help individuals deal with health issues caused by emotional trauma from the past.
The document provides a case study for a meditation app. It summarizes user research findings which found that most people are familiar with meditation but want more guidance. It also profiles two user personas - Cindy, a stressed business analyst, and Marvin, a salesman who uses meditation to manage stress. It then analyzes competitors like Calm, Headspace, Giant Mind, and Omvana, noting their strengths and weaknesses in delivering guided meditations and tracking progress.
This document discusses managing emotions in healthy ways. It explains that recognizing and understanding emotions helps manage them better. Hormonal changes during puberty can cause mood swings. While emotions themselves are neutral, expressing them constructively through empathy, self-reflection, and coping strategies leads to well-being, whereas hostility and defense mechanisms can harm relationships and health. The document provides tips for handling difficult emotions like fear, guilt, and anger through relaxation, activity, and social support.
This document introduces Emotional Freedom Technique (EFT), an alternative therapy that taps on acupuncture points to reduce emotional intensity. It is presented by Tom, a licensed counselor with 14 years of experience using EFT. The document outlines Tom's background and mission to help people struggling with trauma, depression, anxiety and other issues using EFT. It then provides an overview of EFT, how it works, research supporting its effectiveness, areas it can help with, and contact information for workshops.
When you are feeling down...please watch this! Mau Isshiki
This document introduces a method from Fractal Psychology to control emotions and recover from feeling depressed. The method involves separating one's "Adult Self" from one's "Child Self" and having the Adult Self comfort and encourage the Child Self using modification statements. Practicing this allows one to regain energy and motivation from within, without relying on others for support. Key aspects include imagining one's childhood self, experiencing its emotions, and replacing negative thoughts with positive encouragement from the perspective of the Adult Self.
The document discusses the relationship between emotional states, stress, and physical health. It finds that negative emotional states like stress are associated with weaker immune function and poorer health, while positive states like happiness boost immune response. Emotions influence health through effects on things like coping strategies, social support systems, and immune cells. The mind and body closely interact, with each able to influence the other. Maintaining optimism, laughter, and strong social connections can support wellness.
3 worst MISTAKES to avoid if you want to overcome shyness or social anxiety.
What to say in conversations and how to avoid awkward silences.
Stop being shy around girls you like. (Works for men, too!)
Quick fix for self consciousness. And the way out of social awkwardness or “weirdness.”
Click Here To Get Started
This document discusses emotional intelligence (EQ) and its importance. It defines EQ as the ability to understand, use, and manage one's own emotions in positive ways. The four key aspects of EQ are described as self-management, self-awareness, social awareness, and relationship management. Each of these is then further explained. The document also discusses why EQ is important for success in life, relationships, school, and work. It provides examples of quick ways to relieve stress using one's senses and gives actions one can take to improve their emotional intelligence.
This document provides an overview of Emotional Freedom Technique (EFT) training. EFT is an energy psychology technique for dealing with emotions, trauma, and pain. It involves tapping on energy meridian points while focusing on negative emotions or issues. The training covers the scientific principles behind EFT, how to apply the basic tapping procedure, and how to address a variety of psychological issues like pain, fears, and trauma using EFT.
This document provides information about anxiety and how to live an anxiety-free life. It discusses causes of anxiety, coping strategies like exercise, yoga, meditation and relaxation techniques. It warns that untreated anxiety can worsen to anxiety depression and outlines treatment options like cognitive behavioral therapy and prescribed medication. The key message is that anxiety is treatable and with the right practices one can overcome it.
This document provides an overview of emotional intelligence. It begins by defining emotional intelligence as the ability to recognize and manage one's own emotions and the emotions of others. It describes the four elements of emotional intelligence as self-awareness, self-management, social awareness, and relationship management. The document then discusses various techniques for improving emotional intelligence, such as practicing self-regulation, self-motivation, empathy, and emotional honesty. It concludes by noting the importance of emotional intelligence in fields like medicine and outlines formulas for increasing happiness and success through developing emotional intelligence.
This document provides information about stress, including its causes and physical symptoms. It discusses how stress can become a vicious cycle by affecting thoughts, emotions, physical sensations, and behaviors in a reinforcing way. Relaxation techniques like controlled breathing, progressive muscle relaxation, and improving sleep are presented as ways to manage stress. Other tips include focusing on physical health, changing unhelpful behaviors and thoughts, and seeking social support.
This document discusses emotional intelligence and its importance. It begins by defining emotions and explaining that emotions are important because they give meaning to our lives. It then discusses the components of emotional intelligence, including self-awareness, self-management, social awareness, and relationship management. High emotional intelligence is linked to greater success in life and work. Developing emotional intelligence skills such as self-awareness, impulse control, and stress management can be learned through practice.
Here's an easy to follow guide that covers exactly how to meditate for beginners. In this comprehensive guide we will cover exactly: where to meditate, how to meditate, what to do with your mind, how long to do it for, and even how long before you start seeing benefits.
Click here: https://bit.ly/3kpsi6e
The document discusses stress and how to deal with it in a healthy way. It explains that stress is not inherently bad and was an important response for survival, but that modern stressors often trigger unhealthy stress responses. Prolonged unhealthy stress can have negative health effects over time. The document then provides information on understanding stress at the biological level and gives techniques for regulating the nervous system and releasing stress in a healthy manner, such as engaging the parasympathetic nervous system.
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
1) The document discusses emotional intelligence (EQ), defining it as the ability to recognize and manage one's own emotions and the emotions of others.
2) EQ has four components - self awareness, self management, social awareness, and relationship management. Developing EQ can improve personal and professional success.
3) The document provides tips for improving EQ, such as practicing self regulation of emotions, developing empathy, and using EQ to reduce stress. EQ is an important skill for medical professionals to develop strong patient relationships and manage work stress.
12 Steps To Reconnect With Your Higher SelfSuccess247
Have you ever felt you are so much more than your outer activity and current life seems to
indicate?
Have you ever had the sense that inside of you somewhere is this great being of Light and
power?
That you had a deeper purpose? If so, then you already have an awareness of the wonderful
being of Light that you truly are - your Real/Higher Self!
By reconnecting with your Higher/True Self, you will experience more joy, happiness,
peace and abundance!
The document describes the cognitive behavioral therapy (CBT) concept of the cognitive triangle, which explains the interconnected relationship between thoughts, feelings, and behaviors. It provides an example of how negative thoughts about a presentation can lead to increased anxiety and poor performance during the presentation, reinforcing the initial negative thoughts. The cycle of negative thoughts influencing negative feelings and behaviors that then influence more negative thoughts can repeat continuously without intervention. CBT aims to break this cycle by challenging distorted thoughts and developing more balanced perspectives.
The document discusses coping brains and how they develop. It explains that coping brains have 3 parts: learning and storing memories, controlling the body, and figuring out safe ways to deal with danger. It also discusses how we learn coping skills from parents, other family, teachers, peers, and media like TV and video games. Common misconceptions about coping include thinking not caring is coping or that there is only one way to cope with all problems. Managing emotions like anger requires developing healthy coping strategies using our thinking brain.
Mental Health and Well-being in Middle and Late.pptxWenjDebalucosQz
The document provides information on healthy living and its connection to mental health. It discusses the benefits of healthy eating, physical activity, sleep, and managing emotions. Healthy eating is said to nourish the body and brain, lowering risks of mental illness. Physical activity can improve mood, self-esteem and provide social support. Teens need 9-11 hours of sleep for focus and memory. Suggestions are given for managing emotions, including being aware of feelings, understanding others, and responding assertively to situations rather than passively or aggressively. Managing emotions through smiling, breathing exercises and reframing angry thoughts is recommended.
6 Ways to Improve Emotional Intelligence According to ScienceShanna Sloan
Looking for ways to improve emotional intelligence?
Raising your emotional intelligence is something that can be done at any stage in life, and it’s a skill that can benefit you for the rest of your days.
This document discusses emotional intelligence and emotions. It defines emotional intelligence as the ability to perceive, understand, and manage emotions. It describes different types of emotions like positive emotions (happiness, joy) and negative emotions (sadness, anger, fear). Extreme emotions can impact physical health and lead to psychosomatic illnesses. Maintaining emotional balance and health involves understanding one's emotions, expressing them appropriately, accepting challenges, and developing a positive mindset. The document also discusses the importance of peer and friend relationships during adolescence for social and emotional development. Factors like peer conformity, statuses, and cognition influence how adolescents relate to their peer groups.
This document provides an introduction and overview of a book titled "50 Shades of a Healthier Life" by Antara Man. It discusses the growing importance of physical and mental health in the modern world. The author describes their own struggles with mental illness as a teenager and how practicing yoga daily transformed their health and well-being. The document then lists and describes the first 12 of 50 "tools" or lifestyle practices for achieving a healthier life, including making commitments to change, relaxation, creativity, following intuition, facing fears, and following a spiritual path.
Reducing stress in your family might be easier than you think. Learn about the basic physiological processes behind stress and use them as a guide to keep stress down. Simple, easy to use tools to get started today.
Top five skills which everyone should have in their emotional toolbox are
1.Resilience
2.Creativity
3.Assertiveness
4.Mental Flexibility
5.Self Awareness
Abdulrahman Al Baalharith May 10, 2020 UNST 194 Journal.docxSALU18
Abdulrahman Al Baalharith
May 10, 2020
UNST 194
Journal #3
As I am a junior student in college, there are many things that worries me while I
am studying. Today, I am going to share a situation related to what I am worried about
the most as a college student. Eventually, what worries me most in my life as a college
student is the grade level of my classes, and making a relationship with friends. So, the
two problems that I am going to talk about are the grades and the relationship. As well
as the self-limiting believes of the problems that trying to convince me.
For example, I am a hardworking student in my studies and I always try to get
the heights grades and excel all other students. However, sometimes I get confused
and stressed out if I have an exam or even homework. I just keep telling myself that I
won’t be able to do it, pass it, and even to pass the course and get a high mark. But,
after the exam and have a feedback of my homework, I reassured myself that I studied
and performed well. Furthermore, making a relationship with other friends makes me
feel uncomfortable. My friends keep telling me that it is good for everyone to have
many friends and be social. But what happened to me in the past made me careful of
not to trust everyone who wants to be a friend with me. Couple years ago, my best
friend was sick and I was with my friend all the time in the hospital. After several days,
my friend got out of the hospital and I noticed that she is not the person that I know. I
have heard from several friends complaining about my friend and I went to ask my
friend about it if it’s true or not. My friend agreed with what they said and after that
didn’t want me to be a friend with him/her. One more thing, the experience that I
recognize from this story is that if I get rid of this stress that makes my life negative, my
studies will be much more better. Also, not to trust everyone.
The greatest risk to me as a college student if I were to fully adopt those self-
limited beliefs is that when I put those believes in my head, I won’t be able to achieve
my goals and success. Furthermore, when I reflect on the problem-saturated story that
I have shared, there are many non-cognitive skills that I have learned about that would
need to focus on developing most to address the problem. The first non-cognitive skill
is that if I keep in mind that I will be able to get a high mark in all my classes, stress
and nothing else will prevent me from doing it. The second non-cognitive skill is that if I
also keep in my mind that not all people are the same and I can make a better
relationship with friends, then everything will be better than I thought. Lastly, there are
a statement about why it will be helpful for me to commit to developing these
problems. One of these statement is that it is very important for everyone to develop
their fears in order to be success in their life.
|04|managing FEELIN.
Facing Forward: When Cancer Changes the Road Aheadbkling
A breast or ovarian cancer diagnosis brings unimaginable changes to a woman's life. Join us for a webinar as Julie Larson, LCSW, helps you reflect upon the psychological impact of this diagnosis. Learn how to develop strategies to face the challenges and emotions of your new normal.
This document discusses anger awareness and emotional intelligence. It covers topics such as different levels of awareness, self-awareness of anger, awareness of body signals during anger, identifying anger triggers, and the five elements of emotional intelligence: self-awareness, self-regulation, motivation, empathy, and social skills. The document emphasizes that increasing awareness of anger through understanding body signals and triggers is important for effective anger management, and that emotional intelligence can be developed through self-evaluation and examining how one's actions affect others.
The document discusses emotional intelligence and its importance. It defines emotional intelligence as the ability to identify, understand, and manage one's own emotions and recognize the emotions of others. The four key aspects of emotional intelligence are self-awareness, self-management, social awareness, and relationship management. Developing emotional intelligence is important for success in relationships, career, health, and overall well-being as it allows one to effectively connect with others and manage stress. Mindfulness, self-awareness, and relationship skills are discussed as ways to build emotional intelligence.
The document provides information about emotional freedom technique (EFT) tapping, including how it works, its origins, and how to perform it. EFT tapping is a technique that involves tapping on meridian points while focusing on negative emotions, thoughts or issues. This helps reduce stress and cortisol levels by stimulating the body's energy pathways and calming the amygdala. It was developed from ancient Chinese medicine and refined by psychologists in the 1970s-1980s. The document explains the nine meridian points used in EFT tapping and provides instructions for how to tap.
(1) From an external orientation to an internal orientation
(2) Deconstruction of the false beliefs and stories we hold
(3) Feel to heal
(4) Accept our humanness
(5) Integrate our shadows (the parts we disowned)
(6) Be supported by relationships
And a list of day-to-day things we may want to do more of and less of to live a better life!
Creating mental well being for one and allheartfulness
The document discusses the importance of mental well-being and provides four simple practices and lifestyle tips to support it: [1] Relaxation techniques like Heartfulness Relaxation and nadi breathing; [2] Meditation to regulate the mind; [3] Cleaning the heart and mind; [4] Connecting with your higher self through prayer. Additional tips include getting quality sleep, waking early, speaking with love, and eating with love and gratitude. The overall message is that nurturing mental well-being through these practices can help manage stress, anxiety, and depression.
The document discusses mental well-being and provides simple practices and lifestyle habits to support it. It notes that over 300 million people suffer from depression worldwide, the leading cause of ill health. It recommends daily practices like relaxation, meditation, cleaning the mind/heart, and connecting to one's higher self through prayer. It also suggests living naturally by getting good sleep, waking early, speaking with love, and eating with gratitude and awareness. The overall message is that mental well-being is worth nurturing through simple tools.
Emotional Intelligence 2.0 , a self-help book by Travis Bradberry and Jean Greaves, provides a toolkit and guide for readers to increase their emotional intelligence (EQ), which the writers say can be a benefit in business and personal relationships.
This document discusses emotional intelligence and its importance. It defines emotional intelligence as the ability to identify, understand, and manage emotions in oneself and others. The document outlines four key attributes of emotional intelligence: self-awareness, self-management, social awareness, and relationship management. It then describes how emotional intelligence is important for performance at work, physical and mental health, and relationships. Finally, it provides five skills for developing emotional intelligence: reducing stress, emotional awareness, nonverbal communication, using humor and play, and resolving conflicts positively.
The document discusses how stress affects our bodies and minds, providing background on the sympathetic and parasympathetic nervous systems. It notes that stress costs the U.S. healthcare industry $190 billion annually and impacts many areas of life. The problems start when our sympathetic system stays constantly activated without allowing our parasympathetic system to return us to balance. Meditation helps manage stress by allowing us to recognize thoughts causing stress and change our responses to difficult situations. The document provides tips for getting started with meditation and dispels common myths.
Similar to E book Making Friends with Difficult Emotions Via Touch (20)
Primary Care and Behavioral Health Integration – Leveraging psychologists’ ro...Michael Changaris
Background and Importance: Violence stands as a significant cause of death in the United States, contributing to various health and mental health issues. The role of psychologists has evolved into an essential component of healthcare.
Despite a decrease over several decades, rates of violence have begun to rise again. However, the prevailing approach often focuses on managing the aftermath of violence rather than tackling its underlying causes. Each community possesses its own distinct profile of factors that either elevate or mitigate the risk of violence.
Primary Care Behavioral Health Integration presents a broadly applicable method for preventing violence, offering a hyper-local approach that targets the specific health needs of individuals, families, and communities. By adapting established evidence-based strategies for healthcare improvement, primary prevention can significantly reduce violence.
Methods and Description: This presentation will provide practical tools and general measures to effectively merge behavioral healthcare with primary care systems, fostering violence reduction at the levels of the community, healthcare facility, and healthcare providers. The implementation of universal precautions for violence reduction will be outlined, along with a structured approach to establish violence reduction advocates and teams. These teams will be equipped to assess the unique local risks, manifestations, and impacts of violence within the community they serve.
Outcomes: Through the incorporation of a 7-factor violence risk reduction strategy within primary care behavioral health, collaborative multidisciplinary teams can effectively diminish instances of interpersonal, individual, and community violence. The application of the "four Ts" model (Training, Triage, Treatment, Team Care) empowers primary care clinicians and integrated healthcare settings to enhance individual clinical outcomes, overall clinic population health, and actively champion community-wide violence reduction.
Geriatric Pharmacotherapy Addressing SDOH and Reducing Disparities.pdfMichael Changaris
This slideshow explores skills for addressing pharmacotherapy in an integrated behavioral health setting. It develops the SEA model for addressing medication management in team based care. The SEA model considers medication SAFETY, medication EFFICACY, and medication ADHERENCE. It explores some of the impacts of social determinents of health on clinical outcomes for elders.
Safety: Medication safety changes as we age. Older adults are are not just young adults with added years. Their bodies, brains, since of self and social systems have changed.
Efficacy: Aging changes medication efficacy. Medications are involved in two main effects. These are the effect of the medication on the body (pharmacokinetics) and the effect of the body on the medication (pharmacodynamics). These are both changed as people age.
Adherence: Adherence is a challenge at all ages. Adherence is impact by age related changes in body, cognitive capacity, social supports, and systems of care. Having an adherence plan can change health as we age.
Health Psychology: Transforming social determinants of health to build health...Michael Changaris
This document provides an overview for a health psychology class that addresses social determinants of health (SDOH). The class includes a student presentation, a small group discussion on epigenetics and SDOH, a lecture on SDOH, and an exercise to address SDOH in clinical care. It also outlines skills practices involving visualization, checking-in with needs, and committed action planning to support students' well-being.
This lecture explores clinical tools to interrupt sustain talk to support change talk. Interrupting sustain talk is one of the core factors that predicts change in motivational interviewing sessions.
Motivational Interviewing: Change Talk moving to authentic wholeness (Lecture...Michael Changaris
This lecture explores how authenticity in motivational interviewing supports person-centered change, how to support the change process of self-discovery, how to change talk moves an individual closer to their authentic self, and how that authentic self supports building a life that matters for people.
Motivational Interviewing: Foundational Relationships for Building Change (Le...Michael Changaris
This lecture explores the centrality of relationship in clinical change, how motivational interviewing is rooted in relationship, and how to develop a clinical relationship that supports people to discover the change that matters to them.
Motivational Interviewing: Introduction to Motivational Interviewing (Lecture...Michael Changaris
This is the second lecture and introduction to Motivational Interviewing Skills. It explores the continued development of core understanding, and reviews key processes from lecture 1 and the spirit of MI.
Motivational Interviewing: Engaging the Stages of Change (Lecture 8).pptxMichael Changaris
This class explores how to build motivational interviewing into case formulation, using stages of change, adapting for the impact of cultural factors on sessions, and building person-centered culturally responsive interventions.
The class explores a model for integrated treatment plan development that uses three core factors: a) Culturally Grounded Understanding of Individual, b) Theory Based Grounded Understanding of the Problem a person faces, and c) Motivation Grounded Empowerment for patient-centered care.
The presentation explores a five factor model for adapting interventions to the impact of culture on clinical work. Cultural factors affect: 1) Clinical symptoms and diagnosis, 2) Experiences of self, 3) Biological Impacts (Stress and Health), 4) Relationships, and 5) Access to Cultural Support Structures.
This lecture explores stages of change, the core hallmark of each stage of change, and how to adapt clinical interventions for those stages.
This document is a self-evaluation checklist for clinicians to assess their skills and experience with various cognitive behavioral therapy (CBT) techniques and tools. It includes over 50 specific CBT skills, techniques, and tools and asks clinicians to indicate how often they have used each one, ranging from never to using it weekly with most clients. Some examples of CBT skills and tools listed include establishing a collaborative therapeutic relationship, cultural self-awareness, case conceptualization, psychoeducation, thought monitoring, cognitive restructuring, exposure therapy, and relapse prevention planning. References are provided for where the checklist was developed.
The document discusses disenfranchised grief and ambiguous loss. It then outlines the five invitations of loss according to Frank Ostaseski: don't wait, welcome everything and push away nothing, bring your whole self to the experience, find a place of rest in the middle of things, and cultivate a "don't know" mind. These invitations encourage embracing life's precariousness, being open without judgment, including all parts of oneself, finding inner stillness amid activity, and letting go of certainty.
Team Based Care for Hypertension Management a biopsychosocial approachMichael Changaris
This presentation is an overview of the collaborative care model of hypertension management for behavioral health providers, primary care doctors and health care teams. It explored social determinants of health, complex interaction of adverse childhood experiences and treatment and provides a map for integrated care.
Somatic Experiencing - Academic and Research References Michael Changaris
This document provides an overview of quantitative and qualitative research on Somatic Experiencing from 2005 to 2021. It summarizes 16 quantitative studies that measured outcomes of SE treatment for conditions like PTSD, anxiety, depression, and physical pain. It also summarizes 18 reviews, books, and qualitative studies that explored SE's biopsychosocial theory and clinical applications for issues like trauma, dissociation, eating disorders, and relationships. The document indicates that research on SE has grown significantly in the past decade and involved populations from multiple countries.
Slides for Living Well with Difficult Emotions Online GroupMichael Changaris
These slides are two groups in the living well with difficult emotions group. They focus on thoughts skills, exercise, wise mind, and other ways to help fight depression.
Understanding Bipolar Disorder: Biopsychosocial Approaches to Mind Body HealthMichael Changaris
Explores psychological, medical and primary care treatment and self-care for bipolar disorder from the biological bases of brain function and medication management to the psychological integrated care and treatment plan for health complexity and bipolar treatment needs.
This document provides information on treating psychotic spectrum disorders in primary care psychology. It discusses the risks of psychosis across the lifespan and describes types of psychotic disorders like schizophrenia and their symptoms. It also summarizes guidelines for treating schizophrenia, the neurobiology of psychosis, and rationales for using cognitive behavioral therapy to treat psychosis symptoms. Key points covered include the roles of dopamine and serotonin in positive and negative symptoms, considerations in pharmacotherapy, relationships between trauma and psychosis, and approaches to CBT for psychosis.
Seeking Safety Zoom Group Materials - Post-Traumatic Growth COVID-19Michael Changaris
This document discusses building resilience during difficult times like the COVID-19 pandemic. It emphasizes the importance of self-compassion, self-care, and connection to reduce stress. Specific strategies mentioned include prioritizing rest, reflecting on one's needs, and finding "blue sky moments" even amid stress. While stress can't always be avoided, the "3 C's" of self-compassion, self-care, and connection can help turn stress into a source of power and growth instead of burnout. The document also notes signs of stress and provides a resilience exercise focused on relationships, identity, and work-life balance.
Integrated Primary Care Assessment SBIRT (Substance Use) and Mental and Refer...Michael Changaris
This is an overview of triage pathway for those with mental health and substance use conditions with clinical cutoffs and referral options based on screening.
TEST BANK For Community Health Nursing A Canadian Perspective, 5th Edition by...Donc Test
TEST BANK For Community Health Nursing A Canadian Perspective, 5th Edition by Stamler, Verified Chapters 1 - 33, Complete Newest Version Community Health Nursing A Canadian Perspective, 5th Edition by Stamler, Verified Chapters 1 - 33, Complete Newest Version Community Health Nursing A Canadian Perspective, 5th Edition by Stamler Community Health Nursing A Canadian Perspective, 5th Edition TEST BANK by Stamler Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Pdf Chapters Download Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Pdf Download Stuvia Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Study Guide Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Ebook Download Stuvia Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Questions and Answers Quizlet Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Studocu Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Quizlet Test Bank For Community Health Nursing A Canadian Perspective, 5th Edition Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Pdf Chapters Download Community Health Nursing A Canadian Perspective, 5th Edition Pdf Download Course Hero Community Health Nursing A Canadian Perspective, 5th Edition Answers Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Ebook Download Course hero Community Health Nursing A Canadian Perspective, 5th Edition Questions and Answers Community Health Nursing A Canadian Perspective, 5th Edition Studocu Community Health Nursing A Canadian Perspective, 5th Edition Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Pdf Chapters Download Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Pdf Download Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Study Guide Questions and Answers Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Ebook Download Stuvia Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Questions Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Studocu Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Quizlet Community Health Nursing A Canadian Perspective, 5th Edition Test Bank Stuvia
Integrating Ayurveda into Parkinson’s Management: A Holistic ApproachAyurveda ForAll
Explore the benefits of combining Ayurveda with conventional Parkinson's treatments. Learn how a holistic approach can manage symptoms, enhance well-being, and balance body energies. Discover the steps to safely integrate Ayurvedic practices into your Parkinson’s care plan, including expert guidance on diet, herbal remedies, and lifestyle modifications.
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
Histololgy of Female Reproductive System.pptxAyeshaZaid1
Dive into an in-depth exploration of the histological structure of female reproductive system with this comprehensive lecture. Presented by Dr. Ayesha Irfan, Assistant Professor of Anatomy, this presentation covers the Gross anatomy and functional histology of the female reproductive organs. Ideal for students, educators, and anyone interested in medical science, this lecture provides clear explanations, detailed diagrams, and valuable insights into female reproductive system. Enhance your knowledge and understanding of this essential aspect of human biology.
Promoting Wellbeing - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
#cALL# #gIRLS# In Dehradun ꧁❤8107221448❤꧂#cALL# #gIRLS# Service In Dehradun W...
E book Making Friends with Difficult Emotions Via Touch
1. Making Friends with
Difficult Emotions
Through Touch
“From the rough and tumble play of
five-year-old children to a mother’s
caresses, touch plays a vital role in the
building of the brain,
the mind, and the self...”
2. 2
Notice of Copyright
The material in this eBook is copyrighted. You are restricted from making
copies, posting it on a website, modifying it in any way or transmitting it in any
form or by any means, electrical, mechanical, photocopying, recording, scanning,
or otherwise, except as permitted.
If you would like to let your friends know about it, send them this link:
[link]
Limit of Liability / Disclaimer of Warranty
This report is for educational purposes only. While the authors have used their
best efforts in preparing this book, they make no representations or
warranties with respect to the accuracy or completeness of the contents and
specifically disclaim any implied warranties.
You should consult a professional where appropriate. The author, advisors, and
publisher shall have neither liability nor responsibility to any person or entity
with respect to any loss or damage, monetary or otherwise, caused or alleged
to be caused directly or indirectly by the information contained in this report.
If you do not agree, do not read any further.
3. 3
Dr. Mike Changaris, post-doctoral resident
I currently work with children and families who are facing significant
life challenges. For more than ten years I have been supporting people
to find connections with their body first as a body-worker and now as
a pre-licensure therapist.
I am deeply committed to helping people make friends with their
experiences, their mind and emotions! When I first came to this work
I was quite disconnected from my body. Through understanding the
body and the brain I am now able to do more and feel deeply
connected to my life than I could have ever expected.
I would like to share some of the things I have found along the way
with you. It is exciting to introduce you to your brain and ways you can
help use this knowledge to transform your life.
4. 4
Table of Contents
1. Touch and Emotions.
2. Emotion Regulation Through Touch.
3. Two Types of Emotional Regulation.
4. Skills for Making Friends with Difficult
Emotions.
5. Skill #1: Making Friends with Difficult
Emotions Through Self-Touch.
6. Skill #2: Puppy love… Building positive
emotion through contact with a pet.
5. 5
Touch and Emotion
You might be asking… What on earth does touch have to do
with emotions? The truth is A LOT! How could touch possibly
help me learn to make friends with emotions?
When we were very
small and before we
had words we
communicated with
others through
touch. When we
cried as an infant we
were soothed by
connected touch.
It is through a mother’s touch that we learned about our
bodies and our feeling of safety in the world. As adults when
we are upset often a friend might pat us on the back or give
us a hug. Some of us had difficult relationships with our
parents. For those of us who did, finding safe ways to receive
nurturing touch can allow you to build your core feeling of
safety in the world.
6. 6
Scientists and therapists alike have neglected the power of
human touch in psychotherapy. Touch is one of the most
understudied senses. However, recently some researchers
have started to change this! The current research out of the
touch and emotion lab has found that even adults use touch to
communicate their emotions.
These studies have found that people can identify emotions
such as anger, fear, disgust, love, gratitude, and sympathy
through physical touch with a high degree of accuracy.
Other studies have shown that people can accurately read the
emotions communicated by touch by simply watching touch on
a film, T.V. or movie. Try this out. Next time you are watching
T.V. turn down the sound and just watch how people touch
each other. You will find you can learn a lot about what people
are trying to say even with out the words! Up to 80% of
communication is body language. A lot of body language is
communicated through touch!
For more info about emotions and touch
check out the touch
and emotions lab @
http://www.depauw.edu/learn/lab/
7. 7
Emotion Regulation Through Touch
What is emotion regulation?
Emotion regulation is how we learn
to tolerate, reduce, enjoy and in
some cases just survive difficult
emotions.
Touch can be a profound way to
learn to make friends with our emotional experiences. Emotions
are a big part of human life. They help us solve problems, find out
what is most true for us and even make decisions. Some emotions
are difficult and some are enjoyable.
In our brains there are key areas that help us make friends with
our emotions. Some people think that an emotion is two things: A
thought in the mind and the sensations in the body. The right
brain connects our bodily feeling of emotions up to our conscious
mind. The left brain is the part that names or puts thought labels
on our feelings. Touch and particularly soothing touch helps to
activate the parts of our brains that supports us to “regulate” or
make friends with our emotions.
8. 8
When we are overwhelmed our emotional regulation system shuts
down. Soothing, kind touch helps to wake it up! The emotional
regulation system is the part of the brain (Medial Pre-frontal
Cortex a.k.a. – mPFC and Anterior Cingulate Cortex – ACC) that
tells your body and mind that you are safe! It is like a big hug for
difficult emotions. Soothing touch also tells our emotional brain
to activate feelings of rest and safety.
Two Types of Emotional Regulation
Co-regulation: This is Regulation of emotion through the
interaction with another person or animal. Talking with a
friend, rocking a baby and giving a hug are all ways people use
co-regulation of emotions!
Emotional Regulation Skills: This is using skills to help your
body and mind make friends with your
emotional experiences!
The Science of Touch
Touch is as vital as food for us
humans. An infant who does not have
adequate physical contact from her or
his family will not survive. We humans
9. 9
are social animals. We become who we are through
interactions with others. Our emotions are no different! As
we grow up we learn to soothe or make friends with difficult
emotions through our relationships. Touch is a key way we as
humans learn to tolerate and handle difficult emotions. A
hug from a friend when we are sad, a pat on the back after a
difficult game, and giving a high five allow us to reduce
stress and be at home with many different emotions.
Touch can affect your brain too! It changes the same
systems that are changed by anti-depressant and anxiety
medications, just at a lower level. Massage has been shown
to reduce symptoms of depression, stress, anxiety and
trauma!
Having one positive emotion after a stressful event
increases how fast a person goes from stress to rest.
Soothing, safe touch can be an effective means to provide
an experience of safety, relaxation and positive emotions.
For more information
Check out the
The Touch Research Institute @
http://www6.miami.edu/touch-research/
10. 10
Two Skills for Making Friends with
Difficult Emotions
Now we would like to give you some tools you can use to
build positive emotions and make friends with your
emotions. Some emotions can be difficult to tolerate.
Touch and self-acceptance can help us tolerate
difficult emotions and build the ability to be resilient
in the face of many life difficulties!
We hope you enjoy the skills.
Skill #1: Making Friends with
Difficult Emotions
Through Self-Touch
Overview: In this skill you will provide
solid firm pressure with your hands on: 1.
Your shoulders, 2. Your chest and belly
and 3. The outside of your legs.
Step 1: Find a comfortable place that you know you will not be
interrupted.
11. 11
Step 2: Let your self get comfortable and settle in. Look around
the room. Notice your surroundings and then let your mind
become curious about the way your back contacts the chair.
Notice these sensations. Let yourself be curious about what
they are like.
Step 3: Wrap your arms around your chest like you are giving
yourself a hug. Put your hands on the outside of your shoulders
and apply a firm steady pressure. Notice if there is a change in
your breathing. Hold this position for at least four breaths.
Step 4: Put one hand lightly on your stomach and the other
lightly on your chest. Let them rise and fall with your breath
a couple of times. Then apply a firm steady pressure to your
chest and belly that still allows you to breath easily. Hold this
position for four breaths.
Step 5: Put your hands on the outside of your legs. Press your
legs firmly into your hands. Notice what happens to your breath.
Notice any positive feelings that occur inside your body.
Step 6: Let your eyes look around the room and notice what
they are drawn to look at. Just let your eyes find something to
rest on. Notice what you like about the object. Then notice your
back and how it contacts the chair. At your own pace get up and
let yourself take a few moments before you go back to your
daily routine.
12. 12
When to use the skill:
1. When you are feeling anxious, angry or overwhelmed.
2. Five minutes of using this skill each day will over
time increase your ability to respond to life stress.
3. Use this skill before bedtime in a dim light to
increase ease of falling asleep.
4. After a stressful day.
Why it works: Deep touch contacts our muscles and our deep
nerve endings. These deep nerve endings tell our mind we are
safe. This tells the body to stop producing the pain hormone
and to produce the resting hormones. The deep pressure is
also associated with an increased rest response (a.k.a.
parasympathetic response) and a decreased fight/ flight
response (a.k.a. sympathetic response).
Noticing your experience of touch in the moment with
curiosity coaxes your social engagement system online. Our
social engagement system in our brain is active when we are
with people we trust and love.
Physical touch calls the part of the brain responsible for
emotion regulation online (mPFC – a.k.a. the orbital medial
prefrontal cortex). This helps you to find ways to make
friends with the emotion. Happy practicing.
We hope you enjoy it!
13. 13
Skill #2: Puppy love…
Building positive emotion
through contact
with a pet.
Overview: In this skill you’ll
interact with your favorite animal (puppy, cat or other
pettable animal... sorry to those with porcupines for
pets). If you do not have an animal of your own, borrow a
friend’s!
Step 1: Sit down with the animal. Let yourself look
around the room. Notice what your eyes are drawn to.
Just let your eyes rest on what they are drawn to. At
your own pace find another object in the room that your
eyes like to rest on. I will invite you to take you attention
inside for a moment. As you look around your inner world
notice any place on the inside of you body that feels
good.
Step 2: Lay down with the animal. Notice the contact.
Let your self pet or snuggle with the animal. See if you
can discover this animal’s favorite spot to be petted.
Notice the sensations in your body as you pet the animal.
14. 14
Step 3: Notice any positive emotions, sensations or
feelings that arise inside of you. Humans have a tendency
to only notice the negative things in life! This is your
chance to build a new habit and notice the parts of your
experience that feel good.
However, some people find that they are feeling lots of
negative emotions and have difficulty finding positive
ones! Don’t worry. Let yourself ignore them for a minute.
As you do that put 100% of your attention into petting
the animal. When the negative emotions come back into
your mind simply name it as a negative emotion comes, and
shift your attention back to petting the animal with 100%
attention!
When to use the skill:
1. When you are stressed or have an emotion that is
difficult to tolerate.
2. When you are having difficulty sleeping.
3. After a stressor, a loss, or when feeling sad.
Why it works: We humans are social animals. We
regulate emotions or learn to make friends with our
emotions through interactions with others. Gorillas
15. 15
in the wild who have some one to groom them and
who groom others actually live longer!
Someone caring for another animal reduces our own
stress levels and increases the amount of positive
emotion we experience. In our brains touch
increases the hormone of safety and love (a.k.a.
oxytocin) and reduces the stress hormone (a.k.a
cortisol). In other words it helps us feel safe and
connected!
A word of caution!
Learning anything new takes work! Some people may try
these skills once, feel frustrated that they did not work
and give up. It is important to use the skill with small
amounts of feeling before trying to work with large
amounts of emotions! It is like lifting weights. As you
practice you get stronger! So does your brain. As always
if practicing this skill brings up a lot of emotion, contact
your therapist or seek out a therapist who can work with
you!
16. 16
Well, that about covers it for the MyShrink – Making
friends with difficult emotions through touch. I hope you
enjoyed it and found some relief and relaxation!
We always love to hear people’s thoughts about how this
has helped you in your life. Please feel free to send us
questions, feed back and
thoughts!
Good Luck on Your
Journey!