We all put aside things, don’t pay attention to small details and focus on the difficulty in front of us.
Sometimes, our believes may stop us from actioning some of the things we know, we feel, will help us get thru.
Today we revisit PLEASE and look at The A and The B, so to build resilience and nurture yourself, by accumulating positive emotions, to build self-confidence and mastery, and so you can be #YourBestSelf.
Please feel free to drop me an email on podcast@online-cbt.com or contact me here.
Please follow me or like the podcast is you wish, and share it.
Warm wishes
Jaime
#nurtureyourself #buildingresiliace #beyourbestself #onlinetherapy #onlinementalhealthsupport #podcast #mentalhealthmatters
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:07):
Hello and welcome again to online hyphen stupid e.com,
podcast and this is Amy. And I'll be going through today
for another sort of few things to help you to start thinking
about resilience and how you canstart building.
(00:29):
So, some of you got in touch, thank you very much.
And some of you reflected in oneof the things had referred
earlier, which is a past podcastwhere I go through sort of
taking care of yourself. So that you even asked, you ask,
if you've been at, you ask me for to go briefly through out
(00:50):
again, perhaps you making me more for it, resilience playing.
So that's perfectly. Well, fine.
We'll do that. And also we are going to do
something called Be. So the condom on that, we use it
in various therapies is they usethis please?
And I'm going to add, please a be so.
(01:10):
Hope you enjoy will go through the police first and then we go
into depth into a and then we'llgo into be sounds quite
interesting that there's no other order of letters, but
anyway, that's nice. Oh yeah.
So thank you for tuning in and thank you.
For getting by. Yeah.
(01:31):
And before I forget at the end of the episode after the, the
be, I'll be going through on a script to ensure the to sort of
look at the a, right? So I hope you enjoyed the
episode and hope you enjoy the script.
(01:55):
So yeah. So yeah, thank you very much and
like I said, we're going to go through what we'll be using
certain therapy certain phase and we use it in nursing and
assertive. I think it's something that's
been always there. Sometimes we forget.
So so this is about taking care of your mind and your body.
(02:20):
So it's about being able to Reduce your vulnerability 22.
To the day-to-day or difficult, we all experience and that
sometimes feel that they can't they can't really be you know we
(02:43):
can't see the other side, okay? So really it's about getting the
grounds, the basics. Have a spoken before about it
and I'll go through it very briefly.
So the acronym we use for these I sort of place and please is an
acronym, which is designed, it fits nicely, but so pleased
(03:07):
about physical physical health, right?
So the piece for physical healthis taking care of your body, see
the doctor when you need it, take would, you know, do do, do,
do the exercise? You need to do whatever, you
know, but how in general We havewe are not active about looking
(03:32):
after physical health, then it'sreally, really in the long and
the short term will have an impact.
However, having said is some people may have difficulties
with the physical with a with a with the physical problems.
They might have long-term healthconditions, they might have some
(03:57):
some Physical disabilities, thatperhaps create pain.
And, and that is well-managed. It's about it.
And if that is well-managed or you are, you know, you are aware
of it and there is nothing. You can't be done.
Then there's another part of work will be looking after in
(04:18):
this few more podcast. This is about, if to be sure
that you take care of your body that you could take care of, Off
any Lissa's or any pain snakes? Are coming up, okay?
Then the E4 places eating, we all eat emotionally, we all eat
(04:44):
emotionally over it under it, don't eat.
We are so busy, we forget to it and then we sort of a eat a lot
or we eat throughout the day working as we're working and
then we feel bloated, this more and more.
Research showing the connection between your guard and your
mood. Also, I'm an advocate.
(05:07):
So thinking about certain historic, sort of History's
stories or history more often than not, they have expressions
in all the languages in English is you eat?
What you are, what you eat? I think it was Greek said meant
the Sonic or Pisano? The other way around.
(05:30):
But throughout the years throughout the centuries, every
civilization has their own saying about eating and how that
impact your body and your mind. So, it's sort of thinking, what
am I eating? This is not diets.
This is not fasting. This is not.
That's me that they are not right?
They are not wrong for you. This is a bit.
(05:52):
This is more about it in a structured eating.
What? You eating food that perhaps is
not a drill. A Fine Foods that perhaps make
you over upset because you're eating that food.
So if some people have craving for sugar or some people don't
(06:12):
like certain foods with a mind or they like very much and they
don't want to returns with sort of managing that especially the
average 18 and under it, that's for the eve of place.
The, a is sort of altering substances, so if you are
finding it difficult, dealing with problems, you have
(06:34):
Difficulties in with challenges situations.
Sometimes alcohol is really readily available and it is a
short-term improve your mood. Long-term boot, bring down your
you're good. So although it seems that will
(06:56):
help in the short and running the short sale does help.
It has the long term consequence.
This also goes on to other substances, that may be less.
It depends on where you are based then it's about out
asleep. So it's sort of getting a right
asleep. I think I don't have a pot up an
(07:18):
episode. Right thing.
Have an episode, I don't think Ido.
So it's about improving your asleep.
It's about finding a pattern that suits you.
Sometimes there are a lot of misconceptions about those.
I eight hours of sleep or what time you're supposed to wake up
or we'll turn you supposed to lie, go to bed.
(07:38):
One of the things about this leap is is caffeine and caffeine
based products. So if you are drinking a lot,
double go under the a so altering substances should be
able to recommend you to reduce the amount of caffeine you drink
and then start to get one of herregular party.
And then the E is for Were exercising.
(07:59):
Absolutely, not the strenuous. Absolutely.
Not Jim exercising could be going for a walk with your pet
or going for a stroll. 15-20 minutes is absolutely no no,
right? Or wrong in the stacks hand
doesn't have to be structure, itdoesn't have to be formal.
(08:24):
It has to be a physical activitythat act.
Activates some of those muscles said that that gets blood, the
heart rate up, gets the blood flowing and so on always bear in
mind way way were your limits ofwhat you can do.
(08:44):
So yeah this is the place to thank you for asking to clarify.
So I hope this clarifies a bit more is really, really
straightforward. It's about your physical health.
Should look after your physical health into something needs to
be. That eating a diet that it
doesn't impact your mood or eating healthy but really,
(09:07):
really subjective. Sort of avoiding some of those
caffeine alcohol illicit substances, trying to find the
balance asleep and getting some exercise and this will be the
first. If you were choosing, if you are
aware that you drop some of these things that you were
doing, or you increase some of the behaviors that they maybe
not. Helpful.
(09:28):
This is the opportunity to take a, take a step.
Take a deep breath and look at yourself.
Okay, what have what have I changed?
What? What maybe is not happy my
resilience. Now what would have I say?
What have I done? As a human to keep myself safe
and survived and now in the longer term is not working and
then that's when we start. So like I said, if you need any
(09:52):
questions, you can drop it in there and in the in the
community tab Herb. Or you can send me an email on
podcast at Hotmail on podcast adonline hyphen.
City.com. Okay.
Right. So the a, the accumulating
positive Pleasant emotions. Sometimes we are too low and we
(10:18):
think we can't cope anymore. We forget to do this little
things. The little positive emotions or
little actions or little acts ofkindness that will accumulate
positive emotions. so what happens is in the short-term
when we do Kind and compassionate acts and we do
(10:46):
Pleasant things. This could be as little as
saying, good morning to your neighbor.
If you find that, that is not difficult texting, a friend, as
you're going for a walk, you maynotice that there is someone who
is asking for help. You may want to help them or you
may give someone in the Stream. I want to give them some some
(11:11):
coins or You might want to offerthem A coffee or a meal, and
those little things would put sort of built in the short term,
you're positive, emotion is absolutely sometimes people.
When they are not feeling the resilience is not how it is not
(11:31):
up to the standard but they wantor is not like it was, sometimes
people withdraw or some beliefs about having to cope by
yourself, or not been able to Tocope or not wanting to show you
witness, I show up. You might notice that having
that sense that. Well, if I ask for help, then I
(11:52):
look like I can cope more often than not, people need help and
unfortunately not everyone askedfor it and if you have friends
you have family. There will be that.
They'll be more often than not and this is something for you to
chat. If these would be something you
could do more often than not, they'll be there for you.
(12:16):
There are also things you can do.
So you can, you can accept imitations that you haven't
accepted before you can if you find difficult.
So, you know, and you've been saying yes for so long maybe
that should positive emotion is saying.
Telling yourself, I'm going to say, no, and that's perfectly
fine. You might want to take some
(12:39):
hobby. Maybe recycling, all items.
Maybe something you haven't donesince you were a child doodling
or painting. Maybe you want to put the radio
blasting, or the eye pattern, just dance around in a silly
way. I remember a TV series, I can't
(13:01):
memorize any way. Someone will forever running at
really peculiar running way and I was, I thought.
Yeah, that's right, isn't it? It doesn't have to be what
everybody else does. It has to be a positive emotion
for you. So that is in the short term, it
bring that sense of relief. And on the long term but it does
(13:25):
is that is building that resilience is building that
policies, a prayer just positiveexperiences.
Right is balances out some of the negative or some of the
difficult times for coming around.
So you taking that very short term.
(13:46):
Difficulty that is doing something that perhaps doesn't
feel right now like this callingor texting people, you're doing
it enough and we know that you will recollect with some other
people you have sort of not connected because you've been
overwhelmed because like any human or any person would be
(14:09):
trying to problem solve their problems.
I'm focusing on dead difficulty.Unfortunately, that take us away
from what it matters at the time.
So those those are the reason weaccumulated positive emotions.
In the short term will give you that short-term play a game.
(14:30):
And in the long term is really can't build a lot if that is
connected to others. That is aligned with your values
that the suit of if you're thinking about beliefs of, if I
say no abilities like it or I can't say no or IP.
People please, if you continue, you start doing the other way if
(14:50):
you start to doing these little things too.
And to empower yourself, you will be the long-term borrowing
yourself and you be more resilience to things that come
up or at least that's what we hope.
And that's what some of your research.
So short term accumulate positive emotions, go for a walk
(15:12):
and digit 3 and your enjoy your trees, enjoy the flowers.
Hours. And then do it long enough that
it builds a life worth living where your resilience is at a
level that helps you cope with the difficulties of this life.
And we all know life is not a flat line.
(15:37):
Life is a bumpy ride. And that's the joy of life
sometimes when there is Bump after bump after bump after bump
after bump. Then I'll be another ten of them
after bump after bump. Unfortunately, we can we sort of
Things fall of our, by going over cars, the more bugs that
(15:59):
are and then we need to stop. Take a stock, take a deep breath
in, look around and perhaps retrace back, some of the things
released on our journey. And that is the purpose of
creating positive emotion, the short terms connection
(16:20):
connecting retracing finding a building for the long term. all
right, so once we have put in place some of the things and we
have started to accumulate emotion We want the B and the be
(16:40):
something I do in my practice. And I always, I always think, in
my profession, most of us, we don't want to set people to
fail. I don't want to set myself to
fail, when I do something, I want to do something that I
enjoy, but I'm contempt with, and that I feel the time
(17:04):
building My resilience. I'm not failing.
Sometimes it be setbacks. And sometimes I'll feel like I'm
failing. And when we reflect back on war
we've done they'll be always a learning will be always an
(17:25):
experience and that's where the be of building Mastery.
I'm building empowerment and building resilience come.
You my finding a difficult timesespecially if there is this
bumpy road, that thinks things don't come up.
(17:45):
They don't go to way you want them, maybe you find them, that
things are just the world is scans.
You, maybe you have the misconception that is always me.
Nothing happens. Good to me.
Okay, or not. No one else experienced.
These others are really common signs of problems.
(18:09):
Can become not science. Really common thinking patterns
and sort of. When we start to feel hopeless,
research you feel helpless, thenwe realize that our I can't do
anything right things, don't come up and we forget that
actually, perhaps we are not in the right place.
We are not kind to yourself. Maybe we're having very Times
(18:31):
around us. Perhaps you're not realizing
that. There is a other external
factors that we have no control over and we are directing things
to our self and we did is other people or the elements that they
are impacting on how we are not Enjoy your movie doing.
So we want to set. Then as we are accumulate
(18:53):
positive emotions, we will just touch you build the sense that
we can achieve that. We can't do things.
So, When you think what we want is to plant something that this
for Success. We don't want to plan ourselves
(19:14):
to something that this unachievable or an reachable at
the moment that we are. Now today, we want some, we want
to put ourselves in the place that we are going to succeed and
then we'll build from the accessand we're going to continually
graddy in clay, increasing that.So if today was a little step
(19:36):
Which Marissa longest a bigger distance.
You can do 10 times the same as smaller step until you feel that
that's really that that does good and you are feeling
satisfied and you think now I have the resilience to build to
the next step. There's no right?
Or wrong taking a month or a year to get you what you want or
(19:57):
10 years. There's absolutely nothing
wrong. I'm going to go back again.
That is a cross cultures. Always sayings and common
knowledge, unpopular knowledge about patients about not
rushing. And unfortunately should Society
(20:19):
has changed especially in the Western Wall by, I can't
especially in the, but I leave the society and rum.
Where did he is automatic notification or Things done.
It's a fact we can't expect coming hard a year or two years
(20:43):
or 10 years worth of difficulties to be overnight,
healing ourselves, and that's where we need to be building
ourselves to cope with things with each be building.
When it should do, we need to set our self for success is most
success and write them down. Listen man, we need to write it
(21:07):
down and write them on your mobile phone in your path, on
your tab on a tablet, on whatever you want to run them.
You can record a message to you and send it to yourself.
You can date it. And one of the things that
happens in in our minds, especially when we are on a
resilience is low. And when we don't, you know,
(21:28):
when we are not in the best partat our best.
He said, when we look back, We choose humans will choose what
to what you, what you look at. And we will choose to look at
the bad ones. We are designed to think about
our past experiences. I don't think I have a lot make
(21:50):
note of this and I'll do a wholeepisode on this.
The reason why we do this very briefly is so we can't remember
when we've done bad, not to repeat it in the future.
Right. What happens is that we are
focusing so much on the band. Sometimes when we are lowering
(22:11):
moved over, we are not resilientenough that we forgot, you focus
on the good things with that. So once we start taking note of
these things, what we start yourwriting down, then the data,
something fails, or you think you failed, or you think that it
wasn't, you know, all this waiting there for didn't pay
(22:33):
Then you can go back and listen to your own recording
encouraging. You when you overcome a
difficulty or read those words to kind compassionate, Brazilian
words that will encourage your future self your future self to
get forward and overcome any barrier.
(22:54):
So, yeah. So that is where we want to
build the resilience doing things that you can set
yourself, not your friend. So you happy now.
Going through imagery to sort ofa star finding some of the
(23:16):
positive emotions, how to accumulate positive emotions in
the long term. So I would invite you, you feel
comfortable if you're in a safe place to close your eyes.
Before we start that, I will be playing some of the Chimes of
the background. You notice go left and right as
I explained earlier on, that's the purpose.
(23:38):
You should just choose sort of stimulate some of that left and
right REM cycle as I explained. If you don't like it, if you
don't feel comfortable, please don't join it.
He's no harm to be. Maybe this is sort of just to be
safe. So I'm like you to once again.
(23:59):
Close your eyes and take a deep breath into your tummy.
No longer breath out. And another deep breath thing.
And a longer breath. Ah.
Just notice yourself in the present.
(24:22):
Notice a chair, the seti. Whatever, you're sad.
Just noticed that. I noticed they're going through
your nose, but you love tummy. And then blowing.
Block. I would like you to bring your
(24:44):
awareness to imagine. A bit of a hill.
Should the far uphill just up the road?
Nothing too strenuous and you are just at the bottom.
(25:06):
You just start climbing. Slowly slowly, this lovely sunny
day. That's fresh Breeze.
You start walking. Feels a bit difficult.
And you're more than welcome to stop and take a breath.
(25:27):
It is perfectly fine to take a breath.
Andres. When you're ready, I'm going to
continue walking up the road that bad.
I should I think she to talk. I know you to feel how well, it
(25:51):
feels to be on the top of that truck. now, in front of you,
This is this Meadow. This path Mister is this medal
with some flour. Some trees at the horizon.
(26:14):
I would like to find a nice place where to say it.
I could be your perfect chair, your ideal seti, doesn't matter.
Whatever. If it's right, it could be
Stone. He could be just a tree by a
stream next to the manual. I'm like you just think what?
(26:40):
Difficulties are you experiencing them?
What? Resilience you need them?
And I like you to think what things have you been avoiding
because of these or what things have you been not doing that?
(27:00):
You enjoyed just have a thought without judgment.
With a lot of kindness and compassion, self, kindness and
compassion. Just explore it.
(27:21):
Now I would like to, as you notice in that I would like you
to think about what is importantfor you.
What things matter is that beingwith a group of friends, it's a
family. Is there being playful?
Is that? Productivity, whatever it is it
(27:45):
doesn't show right on leadership.
I would like now to think one ofthose things that matter to you,
I could be the family that couldbe.
Playfulness. And identify as you sat in the
meadow. one thing, one thing youcan do, Today or tomorrow.
(28:14):
One single thing, the very firststep.
But you can do. To gain back but you have no
time for a while. There's no right or wrong as
you're having that. Important thing.
(28:38):
And that action, you can take today to reduce the avoidance or
to regain some of the things youhaven't looked up after this
much in the recent times. I would like to ask you in the
meadow. Imagine how will film?
You do that. How we feel perhaps hard at the
(29:03):
beginning. What challenges you might face.
What things you may need to do as you imagining.
You can do that when you can overcome that one first step.
(29:24):
Just imagine how he feels. Getting ready and actively
pursued with that. Perhaps, some doubt my show up.
some thoughts of, I'm not in theright place or some what ifs Or
(29:49):
I haven't got the energy. More stronger beliefs.
Not good enough. I can't cope with this.
But you notice some more compassion can achieve.
Can you imagine the warm sun? Radiating compassion and
(30:13):
kindness and healing sons of difficulties.
As you can imagine how you coulddo that.
I like it shouldn't Define. What is this first as small as
the step? She do that action that will
(30:33):
bring a positive emotion today. And now, I will, I, I should
doing so, she physically in yourface, have fun sort of his
smile. I really have his mind.
(30:58):
And I just doing that half-smile, notice it in your
body, how it feels action in that step, but it's important
for you to you breathing in and breathing out or how that feels
in your back. YouTube, stand out.
(31:21):
That shiny medal turn around andstart to go down this path.
The feels now easier to go down.And you feel like, too.
Remind yourself that you can come back to this weather and
find any other. Think that matters to you.
(31:42):
That is important. These valuable, you've been
avoiding, you can return here and find it and action and
taking a couple of blessings anda couple of breaths house As you
chew. Open your eyes to the count of
(32:04):
five. He 12345 and open your eyes.
I hope I hope it's helped. I hope you find it interesting.
You can give me some feedback onthe On the questions, you can
(32:25):
give me some feedback by your email podcasts Art Online.
Hi facility.com. So once again, thank you for
(33:45):
tuning in, you can follow me. You can subscribe.
I apologists can have been askedto be joining Thursday things.
I don't do this full time. I wish I could but I can't I
don't have a practice and I do other things here in that.
So yeah. So please just Get touch travel
(34:08):
email and once again, thank you for tuning in.
I feel a lot of pain.
Hello and welcome again to online hyphen stupid e.com,
podcast and this is Amy. And I'll be going through today
for another sort of few things to help you to start thinking
about resilience and how you canstart building.
(00:29):
So, some of you got in touch, thank you very much.
And some of you reflected in oneof the things had referred
earlier, which is a past podcastwhere I go through sort of
taking care of yourself. So that you even asked, you ask,
if you've been at, you ask me for to go briefly through out
(00:50):
again, perhaps you making me more for it, resilience playing.
So that's perfectly. Well, fine.
We'll do that. And also we are going to do
something called Be. So the condom on that, we use it
in various therapies is they usethis please?
And I'm going to add, please a be so.
(01:10):
Hope you enjoy will go through the police first and then we go
into depth into a and then we'llgo into be sounds quite
interesting that there's no other order of letters, but
anyway, that's nice. Oh yeah.
So thank you for tuning in and thank you.
For getting by. Yeah.
(01:31):
And before I forget at the end of the episode after the, the
be, I'll be going through on a script to ensure the to sort of
look at the a, right? So I hope you enjoyed the
episode and hope you enjoy the script.
(01:55):
So yeah. So yeah, thank you very much and
like I said, we're going to go through what we'll be using
certain therapy certain phase and we use it in nursing and
assertive. I think it's something that's
been always there. Sometimes we forget.
So so this is about taking care of your mind and your body.
(02:20):
So it's about being able to Reduce your vulnerability 22.
To the day-to-day or difficult, we all experience and that
sometimes feel that they can't they can't really be you know we
(02:43):
can't see the other side, okay? So really it's about getting the
grounds, the basics. Have a spoken before about it
and I'll go through it very briefly.
So the acronym we use for these I sort of place and please is an
acronym, which is designed, it fits nicely, but so pleased
(03:07):
about physical physical health, right?
So the piece for physical healthis taking care of your body, see
the doctor when you need it, take would, you know, do do, do,
do the exercise? You need to do whatever, you
know, but how in general We havewe are not active about looking
(03:32):
after physical health, then it'sreally, really in the long and
the short term will have an impact.
However, having said is some people may have difficulties
with the physical with a with a with the physical problems.
They might have long-term healthconditions, they might have some
(03:57):
some Physical disabilities, thatperhaps create pain.
And, and that is well-managed. It's about it.
And if that is well-managed or you are, you know, you are aware
of it and there is nothing. You can't be done.
Then there's another part of work will be looking after in
(04:18):
this few more podcast. This is about, if to be sure
that you take care of your body that you could take care of, Off
any Lissa's or any pain snakes? Are coming up, okay?
Then the E4 places eating, we all eat emotionally, we all eat
(04:44):
emotionally over it under it, don't eat.
We are so busy, we forget to it and then we sort of a eat a lot
or we eat throughout the day working as we're working and
then we feel bloated, this more and more.
Research showing the connection between your guard and your
mood. Also, I'm an advocate.
(05:07):
So thinking about certain historic, sort of History's
stories or history more often than not, they have expressions
in all the languages in English is you eat?
What you are, what you eat? I think it was Greek said meant
the Sonic or Pisano? The other way around.
(05:30):
But throughout the years throughout the centuries, every
civilization has their own saying about eating and how that
impact your body and your mind. So, it's sort of thinking, what
am I eating? This is not diets.
This is not fasting. This is not.
That's me that they are not right?
They are not wrong for you. This is a bit.
(05:52):
This is more about it in a structured eating.
What? You eating food that perhaps is
not a drill. A Fine Foods that perhaps make
you over upset because you're eating that food.
So if some people have craving for sugar or some people don't
(06:12):
like certain foods with a mind or they like very much and they
don't want to returns with sort of managing that especially the
average 18 and under it, that's for the eve of place.
The, a is sort of altering substances, so if you are
finding it difficult, dealing with problems, you have
(06:34):
Difficulties in with challenges situations.
Sometimes alcohol is really readily available and it is a
short-term improve your mood. Long-term boot, bring down your
you're good. So although it seems that will
(06:56):
help in the short and running the short sale does help.
It has the long term consequence.
This also goes on to other substances, that may be less.
It depends on where you are based then it's about out
asleep. So it's sort of getting a right
asleep. I think I don't have a pot up an
(07:18):
episode. Right thing.
Have an episode, I don't think Ido.
So it's about improving your asleep.
It's about finding a pattern that suits you.
Sometimes there are a lot of misconceptions about those.
I eight hours of sleep or what time you're supposed to wake up
or we'll turn you supposed to lie, go to bed.
(07:38):
One of the things about this leap is is caffeine and caffeine
based products. So if you are drinking a lot,
double go under the a so altering substances should be
able to recommend you to reduce the amount of caffeine you drink
and then start to get one of herregular party.
And then the E is for Were exercising.
(07:59):
Absolutely, not the strenuous. Absolutely.
Not Jim exercising could be going for a walk with your pet
or going for a stroll. 15-20 minutes is absolutely no no,
right? Or wrong in the stacks hand
doesn't have to be structure, itdoesn't have to be formal.
(08:24):
It has to be a physical activitythat act.
Activates some of those muscles said that that gets blood, the
heart rate up, gets the blood flowing and so on always bear in
mind way way were your limits ofwhat you can do.
(08:44):
So yeah this is the place to thank you for asking to clarify.
So I hope this clarifies a bit more is really, really
straightforward. It's about your physical health.
Should look after your physical health into something needs to
be. That eating a diet that it
doesn't impact your mood or eating healthy but really,
(09:07):
really subjective. Sort of avoiding some of those
caffeine alcohol illicit substances, trying to find the
balance asleep and getting some exercise and this will be the
first. If you were choosing, if you are
aware that you drop some of these things that you were
doing, or you increase some of the behaviors that they maybe
not. Helpful.
(09:28):
This is the opportunity to take a, take a step.
Take a deep breath and look at yourself.
Okay, what have what have I changed?
What? What maybe is not happy my
resilience. Now what would have I say?
What have I done? As a human to keep myself safe
and survived and now in the longer term is not working and
then that's when we start. So like I said, if you need any
(09:52):
questions, you can drop it in there and in the in the
community tab Herb. Or you can send me an email on
podcast at Hotmail on podcast adonline hyphen.
City.com. Okay.
Right. So the a, the accumulating
positive Pleasant emotions. Sometimes we are too low and we
(10:18):
think we can't cope anymore. We forget to do this little
things. The little positive emotions or
little actions or little acts ofkindness that will accumulate
positive emotions. so what happens is in the short-term
when we do Kind and compassionate acts and we do
(10:46):
Pleasant things. This could be as little as
saying, good morning to your neighbor.
If you find that, that is not difficult texting, a friend, as
you're going for a walk, you maynotice that there is someone who
is asking for help. You may want to help them or you
may give someone in the Stream. I want to give them some some
(11:11):
coins or You might want to offerthem A coffee or a meal, and
those little things would put sort of built in the short term,
you're positive, emotion is absolutely sometimes people.
When they are not feeling the resilience is not how it is not
(11:31):
up to the standard but they wantor is not like it was, sometimes
people withdraw or some beliefs about having to cope by
yourself, or not been able to Tocope or not wanting to show you
witness, I show up. You might notice that having
that sense that. Well, if I ask for help, then I
(11:52):
look like I can cope more often than not, people need help and
unfortunately not everyone askedfor it and if you have friends
you have family. There will be that.
They'll be more often than not and this is something for you to
chat. If these would be something you
could do more often than not, they'll be there for you.
(12:16):
There are also things you can do.
So you can, you can accept imitations that you haven't
accepted before you can if you find difficult.
So, you know, and you've been saying yes for so long maybe
that should positive emotion is saying.
Telling yourself, I'm going to say, no, and that's perfectly
fine. You might want to take some
(12:39):
hobby. Maybe recycling, all items.
Maybe something you haven't donesince you were a child doodling
or painting. Maybe you want to put the radio
blasting, or the eye pattern, just dance around in a silly
way. I remember a TV series, I can't
(13:01):
memorize any way. Someone will forever running at
really peculiar running way and I was, I thought.
Yeah, that's right, isn't it? It doesn't have to be what
everybody else does. It has to be a positive emotion
for you. So that is in the short term, it
bring that sense of relief. And on the long term but it does
(13:25):
is that is building that resilience is building that
policies, a prayer just positiveexperiences.
Right is balances out some of the negative or some of the
difficult times for coming around.
So you taking that very short term.
(13:46):
Difficulty that is doing something that perhaps doesn't
feel right now like this callingor texting people, you're doing
it enough and we know that you will recollect with some other
people you have sort of not connected because you've been
overwhelmed because like any human or any person would be
(14:09):
trying to problem solve their problems.
I'm focusing on dead difficulty.Unfortunately, that take us away
from what it matters at the time.
So those those are the reason weaccumulated positive emotions.
In the short term will give you that short-term play a game.
(14:30):
And in the long term is really can't build a lot if that is
connected to others. That is aligned with your values
that the suit of if you're thinking about beliefs of, if I
say no abilities like it or I can't say no or IP.
People please, if you continue, you start doing the other way if
(14:50):
you start to doing these little things too.
And to empower yourself, you will be the long-term borrowing
yourself and you be more resilience to things that come
up or at least that's what we hope.
And that's what some of your research.
So short term accumulate positive emotions, go for a walk
(15:12):
and digit 3 and your enjoy your trees, enjoy the flowers.
Hours. And then do it long enough that
it builds a life worth living where your resilience is at a
level that helps you cope with the difficulties of this life.
And we all know life is not a flat line.
(15:37):
Life is a bumpy ride. And that's the joy of life
sometimes when there is Bump after bump after bump after bump
after bump. Then I'll be another ten of them
after bump after bump. Unfortunately, we can we sort of
Things fall of our, by going over cars, the more bugs that
(15:59):
are and then we need to stop. Take a stock, take a deep breath
in, look around and perhaps retrace back, some of the things
released on our journey. And that is the purpose of
creating positive emotion, the short terms connection
(16:20):
connecting retracing finding a building for the long term. all
right, so once we have put in place some of the things and we
have started to accumulate emotion We want the B and the be
(16:40):
something I do in my practice. And I always, I always think, in
my profession, most of us, we don't want to set people to
fail. I don't want to set myself to
fail, when I do something, I want to do something that I
enjoy, but I'm contempt with, and that I feel the time
(17:04):
building My resilience. I'm not failing.
Sometimes it be setbacks. And sometimes I'll feel like I'm
failing. And when we reflect back on war
we've done they'll be always a learning will be always an
(17:25):
experience and that's where the be of building Mastery.
I'm building empowerment and building resilience come.
You my finding a difficult timesespecially if there is this
bumpy road, that thinks things don't come up.
(17:45):
They don't go to way you want them, maybe you find them, that
things are just the world is scans.
You, maybe you have the misconception that is always me.
Nothing happens. Good to me.
Okay, or not. No one else experienced.
These others are really common signs of problems.
(18:09):
Can become not science. Really common thinking patterns
and sort of. When we start to feel hopeless,
research you feel helpless, thenwe realize that our I can't do
anything right things, don't come up and we forget that
actually, perhaps we are not in the right place.
We are not kind to yourself. Maybe we're having very Times
(18:31):
around us. Perhaps you're not realizing
that. There is a other external
factors that we have no control over and we are directing things
to our self and we did is other people or the elements that they
are impacting on how we are not Enjoy your movie doing.
So we want to set. Then as we are accumulate
(18:53):
positive emotions, we will just touch you build the sense that
we can achieve that. We can't do things.
So, When you think what we want is to plant something that this
for Success. We don't want to plan ourselves
(19:14):
to something that this unachievable or an reachable at
the moment that we are. Now today, we want some, we want
to put ourselves in the place that we are going to succeed and
then we'll build from the accessand we're going to continually
graddy in clay, increasing that.So if today was a little step
(19:36):
Which Marissa longest a bigger distance.
You can do 10 times the same as smaller step until you feel that
that's really that that does good and you are feeling
satisfied and you think now I have the resilience to build to
the next step. There's no right?
Or wrong taking a month or a year to get you what you want or
(19:57):
10 years. There's absolutely nothing
wrong. I'm going to go back again.
That is a cross cultures. Always sayings and common
knowledge, unpopular knowledge about patients about not
rushing. And unfortunately should Society
(20:19):
has changed especially in the Western Wall by, I can't
especially in the, but I leave the society and rum.
Where did he is automatic notification or Things done.
It's a fact we can't expect coming hard a year or two years
(20:43):
or 10 years worth of difficulties to be overnight,
healing ourselves, and that's where we need to be building
ourselves to cope with things with each be building.
When it should do, we need to set our self for success is most
success and write them down. Listen man, we need to write it
(21:07):
down and write them on your mobile phone in your path, on
your tab on a tablet, on whatever you want to run them.
You can record a message to you and send it to yourself.
You can date it. And one of the things that
happens in in our minds, especially when we are on a
resilience is low. And when we don't, you know,
(21:28):
when we are not in the best partat our best.
He said, when we look back, We choose humans will choose what
to what you, what you look at. And we will choose to look at
the bad ones. We are designed to think about
our past experiences. I don't think I have a lot make
(21:50):
note of this and I'll do a wholeepisode on this.
The reason why we do this very briefly is so we can't remember
when we've done bad, not to repeat it in the future.
Right. What happens is that we are
focusing so much on the band. Sometimes when we are lowering
(22:11):
moved over, we are not resilientenough that we forgot, you focus
on the good things with that. So once we start taking note of
these things, what we start yourwriting down, then the data,
something fails, or you think you failed, or you think that it
wasn't, you know, all this waiting there for didn't pay
(22:33):
Then you can go back and listen to your own recording
encouraging. You when you overcome a
difficulty or read those words to kind compassionate, Brazilian
words that will encourage your future self your future self to
get forward and overcome any barrier.
(22:54):
So, yeah. So that is where we want to
build the resilience doing things that you can set
yourself, not your friend. So you happy now.
Going through imagery to sort ofa star finding some of the
(23:16):
positive emotions, how to accumulate positive emotions in
the long term. So I would invite you, you feel
comfortable if you're in a safe place to close your eyes.
Before we start that, I will be playing some of the Chimes of
the background. You notice go left and right as
I explained earlier on, that's the purpose.
(23:38):
You should just choose sort of stimulate some of that left and
right REM cycle as I explained. If you don't like it, if you
don't feel comfortable, please don't join it.
He's no harm to be. Maybe this is sort of just to be
safe. So I'm like you to once again.
(23:59):
Close your eyes and take a deep breath into your tummy.
No longer breath out. And another deep breath thing.
And a longer breath. Ah.
Just notice yourself in the present.
(24:22):
Notice a chair, the seti. Whatever, you're sad.
Just noticed that. I noticed they're going through
your nose, but you love tummy. And then blowing.
Block. I would like you to bring your
(24:44):
awareness to imagine. A bit of a hill.
Should the far uphill just up the road?
Nothing too strenuous and you are just at the bottom.
(25:06):
You just start climbing. Slowly slowly, this lovely sunny
day. That's fresh Breeze.
You start walking. Feels a bit difficult.
And you're more than welcome to stop and take a breath.
(25:27):
It is perfectly fine to take a breath.
Andres. When you're ready, I'm going to
continue walking up the road that bad.
I should I think she to talk. I know you to feel how well, it
(25:51):
feels to be on the top of that truck. now, in front of you,
This is this Meadow. This path Mister is this medal
with some flour. Some trees at the horizon.
(26:14):
I would like to find a nice place where to say it.
I could be your perfect chair, your ideal seti, doesn't matter.
Whatever. If it's right, it could be
Stone. He could be just a tree by a
stream next to the manual. I'm like you just think what?
(26:40):
Difficulties are you experiencing them?
What? Resilience you need them?
And I like you to think what things have you been avoiding
because of these or what things have you been not doing that?
(27:00):
You enjoyed just have a thought without judgment.
With a lot of kindness and compassion, self, kindness and
compassion. Just explore it.
(27:21):
Now I would like to, as you notice in that I would like you
to think about what is importantfor you.
What things matter is that beingwith a group of friends, it's a
family. Is there being playful?
Is that? Productivity, whatever it is it
(27:45):
doesn't show right on leadership.
I would like now to think one ofthose things that matter to you,
I could be the family that couldbe.
Playfulness. And identify as you sat in the
meadow. one thing, one thing youcan do, Today or tomorrow.
(28:14):
One single thing, the very firststep.
But you can do. To gain back but you have no
time for a while. There's no right or wrong as
you're having that. Important thing.
(28:38):
And that action, you can take today to reduce the avoidance or
to regain some of the things youhaven't looked up after this
much in the recent times. I would like to ask you in the
meadow. Imagine how will film?
You do that. How we feel perhaps hard at the
(29:03):
beginning. What challenges you might face.
What things you may need to do as you imagining.
You can do that when you can overcome that one first step.
(29:24):
Just imagine how he feels. Getting ready and actively
pursued with that. Perhaps, some doubt my show up.
some thoughts of, I'm not in theright place or some what ifs Or
(29:49):
I haven't got the energy. More stronger beliefs.
Not good enough. I can't cope with this.
But you notice some more compassion can achieve.
Can you imagine the warm sun? Radiating compassion and
(30:13):
kindness and healing sons of difficulties.
As you can imagine how you coulddo that.
I like it shouldn't Define. What is this first as small as
the step? She do that action that will
(30:33):
bring a positive emotion today. And now, I will, I, I should
doing so, she physically in yourface, have fun sort of his
smile. I really have his mind.
(30:58):
And I just doing that half-smile, notice it in your
body, how it feels action in that step, but it's important
for you to you breathing in and breathing out or how that feels
in your back. YouTube, stand out.
(31:21):
That shiny medal turn around andstart to go down this path.
The feels now easier to go down.And you feel like, too.
Remind yourself that you can come back to this weather and
find any other. Think that matters to you.
(31:42):
That is important. These valuable, you've been
avoiding, you can return here and find it and action and
taking a couple of blessings anda couple of breaths house As you
chew. Open your eyes to the count of
(32:04):
five. He 12345 and open your eyes.
I hope I hope it's helped. I hope you find it interesting.
You can give me some feedback onthe On the questions, you can
(32:25):
give me some feedback by your email podcasts Art Online.
Hi facility.com. So once again, thank you for
(33:45):
tuning in, you can follow me. You can subscribe.
I apologists can have been askedto be joining Thursday things.
I don't do this full time. I wish I could but I can't I
don't have a practice and I do other things here in that.
So yeah. So please just Get touch travel
(34:08):
email and once again, thank you for tuning in.
I feel a lot of pain.
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