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A mother who is stressed and takes her anger out on her child. Or a father who constantly makes his child feel like he’s not good enough. “What you experience in childhood can cause injuries and shape your personality,” says Berlin-based psychologist and writer Sophie Lauenroth (27). This is because the child is always looking for blame.
According to experts, those who do not process the wounds from childhood carry them subconsciously. Some fears or repressed anger may arise again and again and put you in unpleasant situations again. In adulthood, this is clearly manifested in the fact that you cannot trust anyone, constantly want to please others, or have the feeling that you need to be on your guard at all times. To regulate emotions in such acute situations, Lauenroth recommends three short exercises for daily life in his book “You Can Heal”:
one
butterfly exercise
The purpose of this exercise is to cope with unpleasant emotions such as fear or nervousness, says the expert. “It is suitable for people who cannot trust others or who constantly feel like something is wrong.” A pattern of behavior that, according to Lauenroth, indicates that the nervous system is out of regulation. This is where the butterfly exercise comes into play. It’s about calming yourself down using bilateral stimulation. To do this, cross both arms across your chest and alternately tap both upper arms with your palms. The expert says you can do this until you feel better. “Exercise stimulates both hemispheres of the brain, helping to process emotions better.”
2
thought trash bin
“This exercise aims to stop ruminating and clear your mind,” says Lauenroth. It is suitable for people who often lie awake at night because their thoughts go in a loop. All you need for the exercise is a pencil and a piece of paper. First, you set a timer for 5 to 15 minutes, according to the expert. “Then take the pen and write down everything that’s bothering you right now.” Once the timer is up, the expert says you can tear the paper, crumple it, or burn it and throw away what’s left. Lauenroth says the important thing is to focus on something else from now on. “This helps you finalize the thoughts you’ve written down.”
3
Tour de France exercise
According to the expert, people who get angry when someone doesn’t reply to their message right away or feel attacked when criticized can benefit from this exercise. “The goal is to get yourself out of fight mode and relax your body.” To do this, stand in front of a wall and extend your arms so that your palms touch the wall. Then you press yourself against the wall as if you were trying to push it away. “It shouldn’t hurt,” Lauenroth says. It is best to stay in this position for 10 to 15 seconds. You can then move away from the wall and swing your arms. According to the expert, turning your anger into physical tension and then releasing it makes you feel better.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
