Mindfulness

„Quiet the mind for just three breaths. Repeat as needed.”

„Relaxeaza te pe masura ce respiri de 3 ori. Repeta de cate ori este nevoie”

Mindfulness, anxietate si depresie

Mindfulness ul este la origine o tehnica de meditatie de tip spiritual. Are legatura cu transcendenta, aflarea adevarului absolut. Pune accentul pe disocierea de realitatea oferita de ganduri si imagine. In depresie si anxietate reactioneaza la fictiunile produse de propria minte.

Mindfulness- realitatea este ceea ce percepem direct pe calea simturilor. Realitatea nu ne este dezvaluita de ganduri si imagini.

Un caine te poate musca, imaginea unui caine nu te poate musca. Pe unii ii apuca frica cand le vine in minte imaginea cainelui.

Atentie concentrata, monitorizare deschisa- trecerea de la un obiect la altul. Constientizare care ne mentine ancorati aici si acum.

Avem tendinta de a evalua ce ne inconjoara la tot ce ne multumeste pe noi. Ce ne place primeste valoare pozitiva, ce nu ne place primeste valoare negative.  Trebuie sa ne raportam la aceste ganduri intr o maniera disociata. Nu ma identific cu gandul, ma transform intr un observator. “Acest lucru ar putea sa fie rau”. Aceste evaluari pot influenta starea noastra negativa.

“lasi gandurile sa zboare aiurea asemenea norilor albi de pe cerul albastru care vin si trec si in spatele lor cerul albastru ramane neschimbat”. Este bine  sa ne raportam la ganduri ca la niste obiecte mentale care vin si trec.

Mindfulness ul este o metoda de autoreglare emotionala. Practicam mindfulness si  apoi ne ancoram in activitatile noastre de zi cu zi. Practici mindfulness 10-15 minute apoi treci la propriile activitati. Este bine sa  abordam in maniera logica toate problemele cu care ne confruntam.

Mindfulness ul considera ca daca nu acceptam contactul cu gandurile negative, nu o sa reusim niciodata sa le toleram.

Depresivii nu sunt adaptati la aici si acum, traiesc in trecut, anxiosii traiesc in viitor. Ei nu sunt adaptati la aici si acum. Mindfulnessul ne invata sa ne ancoram in prezent.

O emotie nu este pozitiva sau negative in sine, este pozitiva sau negativa daca ma pune in accord cu aici si acum, unde ma aflu.

Mindfulness presupune 2 alternative:

  1. Concentrare pe prezent
  2. Raportare la aceste ganduri intr o maniera disociata

“Sunt un nimeni”. Imi trece prin minte ca as fi un nimeni, este gand, nu este realitate. Ma raportez intr o maniera disociata, nu sunt un nimeni. Deja ma plasez in pozitia de observator.

Exista  doua modalitati de a ne utilize mintea:

  1. Gandire centrata pe a face, pe obiectiv
  2. Gandire centrata pe a fi:
    1. “ce rau ma simt, ar trebui sa ma simt bine pentru ca”- cum ajung din punctul A in punctual B. Procedand  astfel marim distanta dintre A-B si incepem lupta. Ce facem. Acest process ne cufunda in depresie, ruminatie depresiva. Privim incapabili cum nu putem trece din punctual A in punctul B.
      1. “be mode of mind” – ne centram pe prezent. Daca in prezent totul este bine, mintea nu mai are posibilitatea sa fie inundata de trecut si viitor. Dupa aceea  ma reglez emotional, ma focusez pe rezolvarea de probleme din prezent, “problem solving”.

Daca stiu ce a generat, pot actiona asupra cauzei.

Prin mindfulness, emotiile pot fi privite asemeni unor obiecte mentale, ma raportez in maniera neutra. Utilizez mintea mea pentru a manageria aceste lucruri, nu ma identific cu ele.

“Sunt singur” – cum pot facilita interactiunea cu ceilalti. Ce putem face noi si nu ceillati? Ce pot face eu pentru a intra in contact cu ceilalti?

Metafora vietii ca o calatorie. In autobuzul fiecaruia- cand te deranjeaza cineva, il ignori. Cand coboara cineva, urca altcineva. Valorifica oportunitatea pentru a fi cu ceilalti!!! Zidurile care ne apara, ne si inchid.

Cea mai importanta resursa este capacitatea noastra de a putea invata.

Teama este emotie pozitiva, ne utilizeaza resursele si ne face prudenti. Vorbim despre anxietate cand aceasta teama este in dezacord cu ce se intampla in jurul nostru, aici si acum. Starea normala nu este cea de continua relaxare. O teama rezonabila ne face prudenti, ne face ancorati in prezent, determina si observa ce se intampla in jurul nostru.Teama devine o problema  cand este disproportionata in raport cu problemele din jurul nostru. Anxietatea activeaza tendinta de hipercontrol deoarece controlul securizeaza.

Pentru a diminua anxietatea, controlam ce se poate controla. Putem controla propriul comportament de protectie: purtam masca, igiena, evitam aglomeratia. Nu putem controla deplasarea altor oameni, etc.   

Filozofii existentialisti spun ca nu putem controla nimic.

Tehnicile de mindfulness diminueaza starea generala de excitatie a sistemului nervos, ne ofera o pauza de la alerta.

In cazul unei temeri exacerbate, tehnica “ Acceptarea este sora mai mare a schimbarii”. Trebuie sa accepti ca asta este realitatea si apoi sa incepi schimbarea.

Ex. Constientizarea respiratiei- act prezent, devine un obiect facil de focalizare a atentiei – obtii centrare in prezent si o parte din gandurile depressive sau anxioase exista. Daca ai aceste ganduri trebuie sa le lasi sa treaca, te disociezi de ele. Pui gandurile intr o barcuta . Ex. de disociere de aceste ganduri negative, le lasi sa vina si sa plece.

Suferinta este determinata de lupta persoanei impotriva unor ganduri.

Depresia nu este depresie, ci lupta impotriva depresiei pentru ca accentueaza neputinta. Trebuie sa resemnificam depresia pentru ca aceasta ne accentueaza starea noastra de neputinta.

Depresia este expresia unei meditatii profunde asupra unor intrebari fundamentale: “cine sunt? De ce m-am nascut? De ce mor?”

Trebuie sa identificam intrebarile pentru a trata depresia. Nu luptam, ci observam intr o maniera disociata. Toate trec, trebuie sa intelegem ca si depresia si anxietatea trec.

Secretul intelepciunii este constientizarea efemeritatii lucrurilor, a faptului ca totul trece. Nicio nefericire nu dureaza o viata intreaga. Sa ne bucuram atat de experientele pozitive cat si de experientele negative  pentru ca ambele sunt pasagere, vin si pleaca. Ele sunt elementele normale ale oricarei vieti. Cand zboara gandurile in alta parte decat mindfulness- relaxare, spune ti cu blandete- “revino in prezent, la meditatie”. Este normal.  Trebuie sa ai capacitate de introspectie, de ce se intampla in propriul corp.

Mindfulness ul este un program de autodezvoltare personala. Sa nu confundam fictiunea gandurilor cu realitatea. Trebuie sa fim constienti de faptul ca o viata normala este o viata cu probleme.

Munca de care este nevoie pentru a obtine obiective practice, iti apartine.

Nu te pot face sa iei examenul x. Te pot ajuta sa lupti cu temerile si sa fii motivat sa ti iei examenul.

Psiholog Iuliana Stancu, Calea Crangasi 52, sector 6, Bucuresti

                              Mindfulness

„Quiet the mind for just three breaths. Repeat as needed. ”

"Relax as you breathe 3 times. Repeat as many times as needed. ”

Mindfulness, anxiety and depression

Mindfulness is originally a spiritual meditation technique. It has to do with transcendence, finding the absolute truth. Emphasize the dissociation from the reality offered by thoughts and image. In depression and anxiety he reacts to the fictions produced by his own mind.

Mindfulness - reality is what we perceive directly through the senses. Reality is not revealed to us by thoughts and images.

A dog can bite you, the image of a dog cannot bite you. Some are frightened when the image of the dog comes to mind.

Concentrated attention, open monitoring - moving from one object to another. Awareness that keeps us anchored here and now.

We tend to evaluate what surrounds us in everything that pleases us. What we like gets positive value, what we don't like gets negative value. We must relate to these thoughts in a dissociated manner. I don't identify with the thought, I turn into an observer. "This could be bad." These assessments can influence our negative state.

"Let your thoughts fly aimlessly like the white clouds in the blue sky that come and go and behind them the blue sky remains unchanged." It is good to refer to thoughts as mental objects that come and go.

Mindfulness is a method of emotional self-regulation. We practice mindfulness and then anchor ourselves in our daily activities. Practice mindfulness for 10-15 minutes then move on to your own activities. It is good to approach in a logical way all the problems we face.
Mindfulness believes that if we do not accept contact with negative thoughts, we will never be able to tolerate them.

Depressed people are not adapted to the here and now, they live in the past, the anxious live in the future. They are not adapted to the here and now. Mindfulness teaches us to anchor ourselves in the present.

An emotion is not positive or negative in itself, it is positive or negative if it puts me in agreement with the here and now, where I am.

Mindfulness involves 2 alternatives:

Focus on the present
Relating to these thoughts in a dissociated manner
"I'm a nobody." It occurs to me that I would be a nobody, it is a thought, it is not a reality. I relate in a dissociated manner, I am no one. I'm already in the observer position.

There are two ways to use our minds:

Thinking focused on doing, on the goal
Thinking focused on being:
"How bad I feel, I should feel good because" - how I get from point A to point B. By doing so we increase the distance between A-B and start the fight. What are we doing. This process plunges us into depression, depressive rumination. We look incapable at how we can't move from point A to point B.
"Be mode of mind" - we focus on the present. If everything is good in the present, the mind can no longer be flooded by the past and the future. After that I adjust emotionally, I focus on problem solving today, "problem solving".
If I know what generated it, I can act on the cause.

Through mindfulness, emotions can be viewed as mental objects, I report in a neutral way. I use my mind to manage these things, I don't identify with them.

"I am alone" - how I can facilitate interaction with others. What can we do and not do? What can I do to get in touch with others?

The metaphor of life as a journey. In everyone's bus - when someone bothers you, you ignore them. When someone goes down, someone else goes up. Take advantage of the opportunity to be with others !!! The walls that protect us also close us.

The most important resource is our ability to learn.
Fear is a positive emotion, it uses our resources and makes us cautious. We talk about anxiety when this fear is at odds with what is happening around us, here and now. The normal state is not that of continuous relaxation. A reasonable fear makes us cautious, makes us anchored in the present, determines and observes what is happening around us. Fear becomes a problem when it is disproportionate to the problems around us. Anxiety activates the tendency to hypercontrol because control secures.

To reduce anxiety, we control what can be controlled. We can control our own protective behavior: we wear a mask, hygiene, we avoid congestion. We can't control the movement of other people, etc.

Existentialist philosophers say we can't control anything.

Mindfulness techniques diminish the general state of arousal of the nervous system, giving us a break from alertness.

In the case of an exacerbated fear, the technique "Acceptance is the older sister of change." You have to accept that this is the reality and then start the change.

Ex. Breath awareness - present act, becomes an easy object to focus attention - you get focused in the present and some of the depressive or anxious thoughts exist. If you have these thoughts you have to let them pass, you dissociate from them. You put your thoughts in a boat. Ex. By dissociating from these negative thoughts, you let them come and go.
Suffering is determined by the person's struggle against thoughts.

Depression is not depression, but it fights depression because it accentuates helplessness. We need to re-signify depression because it exacerbates our helplessness.

Depression is the expression of a deep meditation on fundamental questions: “who am I? Why was I born? Why do I die? ”

We need to identify the questions to treat depression. We do not fight, but observe in a dissociated manner. Everything passes, we must understand that depression and anxiety also pass.

The secret of wisdom is the awareness of the ephemerality of things, of the fact that everything passes. No unhappiness lasts a lifetime. Let's enjoy both positive and negative experiences because both are passengers, come and go. They are the normal elements of any life. When thoughts fly elsewhere than mindfulness, gently tell you, "Come back to meditation now." It is normal. You have to have the ability to introspect, why it happens in your own body.

Mindfulness is a program of personal self-development. Let's not confuse the fiction of thoughts with reality. We must be aware that a normal life is a life with problems.

The work that is needed to achieve practical goals belongs to you

I can't make you take the x exam. I can help you fight your fears and be motivated to take your exam.

Psychologist Iuliana Stancu, Calea Crangasi 52, sector 6, Bucharest

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