Instructions for "Through a Different Lens":
Attempting to adopt another person's point of view can help loosen up our thinking, and broaden the range of solutions we can access.
Talking to one, or several other people can give us ideas we may not think of on our own. One word from a different viewpoint may well trigger the solution you need!
We cannot solve our problems with the same thinking we used when we created them. - Albert Einstein
Instructions for "Change the Channel":
Neuroplasticity is the brain's ability to change itself. Neural pathways are formed in the brain by repetition of thoughts and feelings, much like paths are formed in grass when it gets walked over and over. Pathways can be negative or positive, and choosing to tread positive pathways can lead to a decrease in negative pathways which may be stealing the joy from your life.
“Any man could, if he were so inclined, be the sculptor of his own brain.”
Instructions for 3 little things.
(You'll need a pen and paper)
We can spend a lot of time judging ourselves, and being critical of what we see. This can be helpful for self-improvement, but too much of it can be harmful, and it just doesn't give a realistic view of who we are. Many of us tend to see the worst in ourselves, and it's good practice to correct that balance and see the good as well. You might find you're better than you think!
"...we’re sometimes in danger of falling prey to an excessive version of self-criticism — what we might call self-flagellation: a rather dangerous state, which just ushers in depression and underperformance. We might simply lose the will to get out of bed.
Instructions for "Check Mate":
What you just did was gain distance from, and control over, your thoughts and feelings, and reduce their ability to influence your mood. You are the chess board on which your thoughts and feelings move, and when you take this position of observer, you become less entangled in the drama and tumult in your head.
If you notice yourself feeling stressed or sad, ask yourself if you are busy chasing chess pieces, or are you observing from the viewpoint of the board.
"As the board, you can see all the pieces, you can hold them, you are in intimate contact with them, and you can watch the war being played out in your consciousness, but it doesn't matter. It takes no effort." - Hayes, Strosahl, & Wilson
The Weekly Minute is a blog I write each week with the aim of providing proven tools to help promote positive mental health.
The collection of short, practical mindfulness and therapy tools for self-reflection and self-improvement, can equip people to take their mental well-being into their own hands, and improve their quality of life.
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