Skillful Means: Creative Stress Management
Your Skillful Means, sponsored by the Wellspring Institute, is designed to be a comprehensive resource for people interested in personal growth, overcoming inner obstacles, being helpful to others, and expanding consciousness. It includes instructions in everything from common psychological tools for dealing with negative self talk, to physical exercises for opening the body and clearing the mind, to meditation techniques for clarifying inner experience and connecting to deeper aspects of awareness, and much more. PURPOSE/EFFECTS All of us, at one time or another, experience stress or worry and we can feel lonely or overwhelmed by it. During such moments, some people seek ways to escape, like playing video games such as those at UFABET มีส่วนร่วมในการเดิมพันอย่างมีความรับผิดชอบ. It can be a scary time, and it’s not unusual to feel that we have no options or help. This exercise is a way to learn and practice an alternative stress management technique that involves identifying what is stressing you out in a creative non-verbal, process and then clarifying what resources/allies would be helpful. Another option that may help you manage your stress level is the use of cannabis products. If you want to try various cbd products, you may search online what the dispensary near me open hours are. METHOD Summary Using art materials (18X24 sheet of paper and 2D art materials of your choice). Fold paper in half and create an image of your stress on the inside of the folded piece of paper. When finished with the “stress image,” close the paper so that you’re looking at a blank, front page. Now, imagine that there is someone or something that can help you with this feeling. If it’s hard for you to do this for yourself, think about what you would offer someone you care about who was feeling stressed out. How would you communicate your care and compassion through words and behavior? Try to steer away from giving advice or directing change Long Version The “stress image”: 15-20 minutes You’re going to create an image that represents your stress/worry/anxiety as an abstract concept, a human, or even a monster. After we’ve created the stress image, we’re going to spend some time reflecting on what would help. This can help you start to recognize how and when stress shows up in your life and what resources/tools you have available so that you can get through it in a more sustainable way.
Perspectives on Self-Care
Be careful with all self-help methods (including those presented in this Bulletin), which are no substitute for working with a licensed healthcare practitioner. People vary, and what works for someone else may not be a good fit for you. When you try something, start slowly and carefully, and stop immediately if it feels bad or makes things worse.
REMEMBER: You can NOT do this wrong. This is a learning experience-as much as you can, focus on the process and not the finished product. Let yourself go slowly and take your time with the image making. If you find that you’re done before the 15-20 minutes passes, you could journal about what you’ve discovered or spend some time noticing how your body responds to the image you created. Let’s begin: Fold your paper in half, like a book. You’re going to start by working on the inside of the book. Try to reflect on the idea that stress/worry/anxiety is mostly an unseen thing, but what if we could see it? What would it look like? If you had to describe it, where would you begin? Is it a figure with head and limbs, an animal or mythical creature, or is it more abstract? What shape does it take? Is it huge, tiny, tall, wide, spiky, smooth? What color is it? Now reflect on the personality of your stress/worry/anxiety. Does it speak loudly or stay silent? What does it care about and how does it express its cares? Once you feel connected to this feeling, turn towards your art materials and let’s create an image of it. Help yourself keep track of time by setting a timer for 15-20 minutes. Thoughtful transition to the next part of the process: Let’s shift our attention now by first closing the paper so that you have a blank page/the front of the book facing up. Start to notice how you’re feeling in this moment: No right or wrong answers here. Be curious and observe your mind and body without needing to change or even understand what you’re thinking and feeling. Make any adjustments you need to be sitting comfortably and let’s turn our attention to our breathing-just notice the inhale and the exhale for a few breaths-before we move on. The “helper image”: 15-20 minutes Imagine that someone you care for is experiencing that image of your stress. Steering clear of giving advice, or asking them to change or feel differently, how would you express your care? Your support? Your compassion? What would that support, and care look like, sound like, feel like? What would you want them to think of or remember? Once you feel connected to this feeling, turn back towards your art materials and create an image of this experience. Again, set a timer here for 15-20 minutes. Thoughtful transition to closing: Come back to the present moment by sitting with this new image and notice how your body responds. How does it feel in your face and jaw? Your neck and shoulders? Does your breathing feel different? How about your tummy? Your hips and legs? How do your feet feel on the ground? Imagine that you can breathe this feeling in and let it expand throughout your entire body. Really let yourself have this feeling. Head to toe. Left side to Right side. Front to back. Come back to the weight of your body sitting in the chair. Notice the sounds inside and outside of the room. Slowly blink open your eyes and slowly look at each wall. Notice how you feel now. HISTORY This experience is combination of two therapeutic exercises. The first part is an extended, creative version of a “worry journal,” which is especially helpful for those that struggle with overly anxious and worried minds. The second part is informed by EMDR – finding resources and allies. This exercise is for anyone who could benefit from identifying internal strengths and resources. If using 2D art materials isn’t for you, try collaging with old magazines or tissue paper. If you’d like to try 3D art making, grab some clay or reuse/repurpose stuff around your house! There are no limits or restrictions in what materials you can use for this exercise. EXTERNAL LINKS What is Art Therapy?
Fare Well
May you and all beings be happy, loving, and wise.
The Wellspring Institute
For Neuroscience and Contemplative Wisdom
The Institute is a 501c3 non-profit corporation, and it publishes the Wise Brain Bulletin. The Wellspring Institute gathers, organizes, and freely offers information and methods – supported by brain science and the contemplative disciplines – for greater happiness, love, effectiveness, and wisdom. For more information about the Institute, please go to wisebrain.org/wellspring-institute. If you enjoy receiving the Wise Brain Bulletin, please consider making a tax-deductible donation to the Wellspring Institute. Simply visit WiseBrain.org and click on the Donate button. We thank you.
Posted by mkeane on Friday, June 2nd, 2023 @ 12:15AM
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