We're creating a spaceto listen, to help, to find ways to support each other in these difficult times.
Our community is gathering for you resources to help.
This NFT by @dielamaharanie is part of a historical funding campaign called RELI3F in support of the people of Ukraine (Click the image to see the collection on Opensea).
MENTAL HEALTH OUR RESOURCES FOR YOU
MENTAL HEALTH SMALL BUT IMPACTFUL THINGS YOU CAN DO RIGHT NOW
Helma Ziegleris a systemic consultant and therapist. Thanks to her practical focus on self-care, she helps in times of crisis.Helma offers free consultations on all aspects of self-care / mental health.
Breathing exercise (accompanying text to the audio):
If you feel that you can no longer calm down and you notice that your anxiety or panic level as well as your pulse rate is increasing, then you should
The following breathing exercise will help bring you back into the here and now and stabilize you:
Focus on your breath and let your belly grow...
breathe in (count to 4)
hold your breath (count to 4)
exhale slowly (count to 4)
hold your breath (count to 4)
if you want you can slow down and feel your pulse rate start to drop and you can slowly calm down. This exercise can also help you fall asleep.
Sonja Schurigis a psychological counselor and alternative practitioner. Sonja's expertise helps you deal with stress in a healthy way.Sonja also offers free consultations around the topic of self-care / mental health.
Sonja Schurigis a psychological counselor and naturopath. Sonja's expertise will help you deal with stress.Sonja also offers free consultations on the subject of self-care / mental health.
Exercise (accompanying text to the audio file):
With this short exercise I invite you to feel what tension and relaxation do in the body.
Exercise (accompanying text to the audio):
With this short exercise, I invite you to explore what tension and relaxation do to the body.
Heike Kaulsis a conflict transformation coach and intercultural coach with a focus on the Middle East. Heike's coaching approaches help you to become more resilient, especially when it comes to conflict issues.
Heike also offers you a free consultation.
COMMUNICATE NON-VIOLENTLY IN CONFLICTS
according to Marshall Rosenberg: thing - feeling - need - request:
Conflicts often get heated, emotions determine our communication and we are not always fair to the other. This model encourages strengthening benevolence and compassion and avoiding negative and derogatory language. You can use it to become aware of your feelings and needs in a conflict.
Subject level:
With whom do you have a conflict and what is it?
(Factual description of the conflict and find out what the topic of the conflict is)
emotional level:
What feelings do you experience in the conflict?
(4 basic feelings: anger, sadness, fear, joy - supplemented by shame and disgust)
Requirement:
What is your need related to the conflict that is not being met?
(Our feelings are very good guides to finding out)
Please:
Formulate a request to your conflict partner as to how your need can be met. (Important: ask instead of demanding!)
Helena Lanzingeris a psychologist and online partnership counselor. She provides free advice to those directly affected by the war in Ukraine.
Helena Lanzingeris a qualified psychologist and online couples counselor. She provides free advice on matters relating to the war in Ukraine.
Exercise (accompanying text to the audio file):
The following text is taken from the book "Resilient: How to grow an unshakable core of calm, strength, and happiness" by Rick Hanson. It's an exercise that reinforces your inner sense of security in the here and now. Take four minutes to do it.
Susanne Reindl is a bereavement counselor and pediatric nurse.Susanne also offers you a free consultation on issues related to coping with grief.
Dealing with people in crises (this text was created in cooperation with Helma Ziegler):
People who are in states of emergency, who are experiencing crises/disasters, who may be in shock and/or in grief, often hardly hear what we say. We should be aware of this when we talk.
Listening, perceiving and enduring what is, also allowing pauses and silence in the conversation, being silent together when the words are missing or the impact of the events is so great, that is what is usually experienced as helpful and we can contribute. Being there and sticking with it is the order of the day.
If we listen to our counterpart "with our hearts", turn to them, are completely with them, provide support, our conversation partners feel this, even on the phone. It is usually more helpful to ask questions than to make statements.
This should be explained briefly with an example:
Even a supposedly sympathetic "Oh, how terrible or terrible" represents an attribution from our imagination, here we are more with our thoughts on ourselves and not on the other person. We evaluate the situation, our counterpart may feel alone in it. The question "How is it for you? What/how do you feel right now?" on the other hand, opens the space for the experience of the other, communication can take place here, we are with the other person. We cannot believe the experience of our counterpart, we cannot protect other people from sad experiences, as much as we often wish, but we can be reliable at their side.
Here are a few practical examples of dos and don'ts:
The following sentences are more of a no go:
-
Everything will be fine! I totally understand how you/they are doing now!
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Time heals all wounds! It's happened to me too, I know that!
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Oh, it happened to my aunt the other day too!
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You're not usually like that!!!! Do not be like that!
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You're a powerful guy, I didn't expect you to react like that!
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Pull yourself together, other people have it much worse.
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An indian knows no pain!
Attention: unsolicited advice is also a no go!
The following sentences may be helpful:
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How does it feel for you now? What can I do for you? How can I support? What do you/do you need from me exactly?
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I'm not quite sure myself how I can support you, can you/they help me with what you/what exactly you/they need from me?
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Honestly I feel insecure about the situation we are in, I'm not used to that... and have never been in a situation like this. But I want you to know that I want to support you. What exactly do you need from me right now.
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I definitely don't want to be pushy, but let you know that I want to support you if you want me to be on a regular basis. (call/send e-mail/sms etc.)?
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How could I find out from you that they need my support?