Our psyche puts away a lot. But some events undermine the strongest psychological protection. Then negative feelings flood us and we are overwhelmed to deal with an acute emotional disruption and at the same time find a solution. Anyone who sets up a “ medicine cabinet for the soul ” even in quiet times will remain able to act if the worst comes to the worst. Then a key question points the way to the right lifebuoy: What is the prevailing feeling? What do you want to achieve? The teacher Wanda Dammann has put together SOS tips
for the ten most common goals .
Table of Contents
Get in balance
“I’m just functioning.” These words best describe your situation. You have neglected your own needs for (too) long. But “autopilot mode” makes you irritable and unbalanced. Something is missing. Only what?
SOS tip: Grab a piece of paper and complete the following sentence: “I like . . . ” – Swim! Apple strudel! Dogs! Vicinity! Continue the list as long as you like and from now on fulfill at least one idea or one wish every day.
Feel happiness again
Of course, what makes you sad is important. But your reaction is more important: you withdraw, become indifferent.
SOS tip: Security relieves sadness. Put on a “consolation box”. It could include: a candle, a special tea, your favorite CDs, a loving text, phone numbers of people you would like to call, a list of comforting ideas such as B. Put on your favorite jumper, bathe, cuddle up in a blanket.
That helps the soul
shed ballast
Whether at work or privately – sometimes it all gets to be too much. A treat for the inner critic: “Only YOU can’t do it!” – “What do your colleagues think?!” The thought carousel rotates.
SOS tip: consciously distract yourself . What’s your feel-good music? How do you like to exercise (walking, dancing, cycling)? Do you have a feel-good place? Just the thought of it is a relief. Even better: do it.
find connection
We want to feel connected to others, to be noticed. In a new city or when almost all friends are on vacation, this basic need comes up vehemently. We can even make ourselves lonely (“Only I can’t do this”) when things go wrong. SOS tip: Dare to take the first step. List all the people you like. Call one of them, make an appointment. But also go out alone among people (e.g. workshop, exhibition, choir). Set a fixed time a week to do this. Just as important: let yourself be pampered, for example with a massage, at the hairdresser’s or in a beauty salon.
gain power
Your body also suffers from stress . You feel burned out, exhausted and just want to rest. SOS tip: Take a vacation from everyday life and (again) set priorities. Think about which activities or appointments in the past two weeks have annoyed you and cost you energy unnecessarily. Write them down. Then cross out everything you think – that’s all that counts now! – does not necessarily have to be. This frees up time to relax and take breaks. Ideal: 25 minutes to do what needs to be done, then 5 minutes off. Recharge your batteries for 20 minutes after every fourth work block (e.g. going for a walk, yoga).
take heart
Do we have to break new ground, for example when changing jobs, or do we have to survive situations in which others could judge or judge us, do we have basic instincts – flight or fight? – on alert. Stage fright increases concentration. It’s good. But fear paralyzes us. SOS tip: arouse the opposite of fear – trust. In yourself, your abilities and those around you. Think about it for a few minutes: what gives me confidence? It can be a smell, an object, music or certain actions. This creates an idea that can quickly be put into practice.
In addition, self-soothing helps. Admittedly, it’s not used to audibly coaxing yourself into it. But it stops the fear. “I am protected. My heart is beating calmly, everything is fine. It’s going to be fine…” Such phrases give you access to your inner strength and the feeling of security returns quickly.
Develop rest and relaxation
Better concentration
Your mind keeps wandering. They are beside themselves and can no longer retrieve existing knowledge.
SOS tip: Create strong sensory stimuli, eg run cold water over your hands and arms. Open a window and take a deep breath. The intense smell of cedar oil, the sound of a singing bowl or the surface of a hedgehog ball will also help you focus your thinking.
book tips
The secrets of the therapists by Christophe Andre, Kailash, 480 pages, 19.99 euros.
What’s good for me when I’m feeling bad by Wanda Dammann, Kreuz, 180 pages, 14.99 euros.
You can hardly sit still, you are a bundle of nerves, your neck and back cramp. This can have negative causes (unsolved problems) or positive ones (first date, stage fright). SOS tip: Use your breathing! Sit relaxed for a minute. Close your eyes and just make sure you breathe deeply and calmly in and out. Imagine that the stale air that leaves your body always takes some of the tension with it – until it is literally gone. Stretch and stretch to loosen muscles. Repeat several times a day.
react more calmly
Anger is a very strong emotion. It doesn’t matter if it slowly creeps up or you really explode – don’t act prudently.
SOS tip: Keep your distance. Look at what you have experienced through different eyes, for example through that of a fly on the wall. Work off the energy, for example on a jagged bike ride, digging in the garden or through weight training. When it has to be quick: crumple paper and throw it against the wall with all your might.
You feel like you are falling into the abyss, you feel lost. Frequent dizziness signals that the bridge between body and soul is crumbling. This also happens to people who have to do only mental work for a long time. SOS tip: awaken your body awareness. Walk barefoot for 2-3 minutes. With each step, pay attention to what you feel. Sometimes walk on the inside and outside edges, sometimes on heels and tiptoes. Then pamper your feet with your hands, a soft brush or a massage ball. Also good: gardening, going for walks, touching trees, flowers and plants, feeling the wind, rain and sun on your skin . This is how you find your way back to your “inner center”.
We asked Wanda Dammann from Essen for more details. The special education teacher tells us why our psyche often helps itself best.
Wanda Dammann: Everyone who is mentally unwell knows that: At such moments we forget what we can do for ourselves. We then often hear from others: Do something good for yourself. But what? This is where the problem lies. In an emotionally difficult situation, it is too exhausting to worry about it. With an “emergency set” this is no longer necessary.How exactly does it work?
In general, our psyche has enormous power reserves, which are sometimes overshadowed by strong negative feelings. The SOS tips will help you regain strength and motivation. They point out ways in which things can get a little better for us.What does this change?
The exercises create good feelings, beautiful pictures, set an impulse. We remember what interests us, what we like to do or what we finally want to do. This awakens new joy and zest for life.
