Protective Posture of the Heart

Photo: Pixabay

The idea for this blog article actually came to me during my morning yoga session.
It made me realise that our body sometimes adopts a protective posture to avoid pain.
This can happen after an injury, for example, or also when we experience pain during certain movements due to immobility, overstraining or inflammation.
Temporarily, this protective posture can be helpful, necessary or consciously wanted to enable relief and healing. In the case of major injuries, we are even prescribed this protective posture if, for example, joints, tendons or bones are temporarily immobilised by a plaster cast, orthosis or similar.

Normally, however, the protective posture happens unconsciously and and build ups continuously. Usually, we only become aware of it when we experience pain in another part of the body, because an imbalance has been created by the permanent protective posture, which has to be compensated for by an incorrect posture. And so the imbalance increases while our flexibility decreases.

And then I thought: isn’t it the same with emotions?
Don’t we also tend to avoid certain situations, people or events (or keep them at bay by being particularly tough) if our last experience was bad or painful?
For example, if you gave a talk in front of many people and had a total blackout, would you immediately go back on stage?
If you had a fall (from a horse, bicycle, motorbike, while skiing ….), would you get back on immediately?
If you were hurt in your last relationship, can you start again with confidence and trust in the new one?

Pain happens – no matter whether it is caused by physical or emotional injuries. And yes, relief needs a certain amount of time which helps to process (not surpress or block). Take this time! But then it is important not to remain in this posture, but to get moving again as quickly as possible and slowly rebuild flexibility – it’s the same with emotions as it is with muscles. Because if we maintain the protective posture, it may feel safe at first – but in the long run it has unpleasant consequences:

  1. Emotional imbalance: To avoid one feeling, we develop another one stronger, such as hardness to avoid sadness.
  2. Lack of flexibility: We unlearn how to deal with certain emotions – and suffer all the more when we encounter them again. I.e. there is even a
  3. Greater risk of injury.
  4. Pain in other areas: We may succeed in avoiding some injuries and pain. However, our isolation also prevents beautiful experiences, joy and liveliness – and makes us lonely in the long run.

And just like the physical recovery, the emotional recovery also feels uncertain and “shaky” in the beginning. But hold on, it will settle with time! This is the only way to stay lithely so that you can unfold your full potential and experience the complete “range of motion” of life and emotions.

Where have you fallen into a protective posture emotionally?
How could you regain flexibility?

And as I am writing this — doesn’t it all somehow apply to our thoughts and perspectives, too?

So – time for some stretching exercises – for the body, the mind and the heart – and then off into life!

Take Care!

Birgit

3 Rules and 5 Tips for Bad Days

Photo: Pixabay

“Are you always in a good mood?” a friend asked me the other day when she wasn’t feeling so well. Anyone who has lived with me or spent more time with me, for example on holiday, knows the answer to this question. For the rest of you, I’ll tell you now: NO.
I too reach my limits and sometimes have days when I console myself shortly after getting up with the fact that they will pass. I don’t know where the bad mood on such days comes from – probably not from stupid thoughts, because it’s already there before I think the first thought of the day 😉
When I’m continuously offering all kinds of tips on the subject of balance and happiness
and when I’m on my “mission” to help other people achieve more well-being and happiness, you might get the impression that I’m unshakably positive.
Yes, I want to support you in bringing your thoughts, feelings and body into a healthy balance in order to live healthily, self-determinedly and contentedly.
But let there be no misunderstandings: it is normal and human that this is not always and without exception possible!

Pressure to perform and perfectionism are bad companions on your journey to happiness and joy.

Perhaps I have a small advantage because these topics run through my brain every single day and so they are always present. And everything I write about I have also tried out on myself, so to speak. I call this the “tutoring effect”. When we explain something we learn ourselves to someone else, what we learn sinks in far better. And so I still hope that one day it will all become second nature to me.
But until then, whenever I get stuck, I am open to listen to my favourite comment of good friends, which is:
“Just read some of your blog articles again” 😉

But seriously. Everyone has bad days. Normal.
But how we deal with them determines whether we get through them well (and sometimes the mood might turn around already in the course of the day) or whether they go into overtime.

So here are my 3 rules and 5 tips to get through a bad day well (effectiveness proven in self-experiment):

3 rules for a bad day

  1. You do NOT always have to be in a good mood.
  2. It is ok to be sad, angry, disappointed, melancholic, exhausted etc. In our world driven by perfectionism, or at least perfect external presentation, this is not mentioned often – but these feelings also belong to you – and to every other human being on this planet.
  3. It will pass. Feelings and moods are like weather conditions. They pass. And sometimes the clouds are not as thick or as persistent as they seemed in first place.

5 tips for bad days

  1. Say hello to your “weather condition” and greet it by name. Imagine this (unwanted) feeling like an (uninvited) party guest who is at the door and wants to join the party. And you reject this guest without even looking at him or knowing his name. Either he leaves – but comes back later with reinforcements or he runs riot in front of your door the whole time and spoils the whole party. Pressure creates counter-pressure. So, open the door, welcome him and give him a seat.
  2. Listen to what your guest has to say – but don’t get involved in the drama. A beer is ok – then thank your feeling for what it wanted to tell you (e.g. that you should take care of yourself and overdid it last week, or what need you should take care of more …). And then take care of the other party guests and ….
  3. Do one thing that gives you a sense of achievement – finish something you have been putting off for a long time, complete a module in a training course, exercise, do something around the house … – and afterwards be aware of your success. Maybe you also reward yourself with something, e.g.
  4. Do one thing that brings you joy – call a dear friend, buy flowers, do handicrafts, pet your pet …
  5. Do one thing that is good for your body – cook something healthy and tasty, go for a long walk, make sure you drink enough, have a relaxation or meditation session …

Even if one thing you do falls into several categories, make sure you do three things that contribute to joy and well-being and let you experience self-efficacy.

Be kind to your “special party guest” and then take care of yourself.
That’s what he usually wants to tell you 🙂

Be good to yourself!

Birgit

Do you appreciate yourself?

Photo: Pixabay

“He who likes himself is also able to like others.
Ernst Ferstl

How do you feel reading this quote?
Would you agree?

The topic of self-love has run through science and philosophy for centuries. Psychologists agree that self-love is a prerequisite for a good connection to the world and to other people. It is an important aspect of self-esteem and self-efficacy – both essential foundations for lasting satisfaction.

Mirror, mirror …

And you, do you like yourself?
Try the following:

  • Find a mirror in your home and stand in front of it. This can also be a full-body mirror.
  • Look at yourself, look closely, take your time.
  • Then look into your eyes and say: “(Your first name), I love you! You are wonderful and lovable!”

So, how did you feel about this exercise?
What did you think when you looked at yourself?
Did the words come easily to your lips?
Or not at all?

If you had a strange feeling, no worries, you are not alone.

Self-love is usually not very popular. It is often compared with unhealthy egoism and even narcissism. However, wrongly so. Interestingly, the unhealthy forms of egoism and also narcissism are in fact rooted in a lack of self-love. And while these two qualities are characterised by the fact that they harm your fellow human beings, healthy self-love is one of the greatest gifts you can give to people around you.
For those who rest in themselves, who know what they want, are clear in their intentions and needs without having to fight for them in a tense and dogged way.
If you meet a person with healthy self-love, you know where you stand and an open, appreciative dialogue at eye level is possible. The result is an exchange that does not leave you feeling “shortchanged”. For those who love themselves have learned to take care of themselves – and not to make others responsible for their well-being and happiness.

“But he who wants to become light and a bird must love himself.”
Friedrich Nietzsche

The amount of self-love and appreciation you give yourself has a positive effect on your satisfaction in different areas of your life:

  • Your work: Healthy self-love helps you to find a job that suits you and fulfils you – but also to set limits in time to avoid continuous strain and overload.
  • Your relationships: Whether friends, family or partnership – if you value yourself, it will be easier for you to recognise, choose and have relationships that are characterised by mutual respect, inspiration and an inspiring energy. You will seek and cultivate relationships in which you enrich each other – rather than complement each other.
  • Your health and lifestyle: If you feel you are worthy of it, you will automatically and without a guilty conscience schedule time for yourself and your well-being. These appointments will have equal priority than your duties in your calendar.

Quick self-check: How are you doing in self-love?

Read through the following statements and note how many of them apply to you:

  • Sometimes I feel like I’m there for everyone – but no one cares how I’m doing.
  • It is often difficult for me to make decisions because I am always looking for a solution that satisfies all parties involved.
  • I often hold back because I feel that what I think or have to say might displease others.
  • At work I always give 110% – but I seem to be the only one who sees how engaged I am.
  • To really get ahead in life and work, you just have to try hard enough.
  • I have to live up to expectations in order to be loved and recognised.
  • I have a hard time being alone with myself (need distraction and feedback, e.g. through social media).
  • “First work, then pleasure” – I take time for sport and relaxation and myself when all duties are fulfilled.
  • I’d rather have a complicated relationship than be alone.
  • Cooking for myself alone is not worth it.
  • Sweets and alcohol are a good consolation.
  • I often have the feeling that I can “never do it right”.
  • If someone needs my help, I am there for him/her – even if I am not doing so well myself at the moment.
  • I often help without being asked – but find it disappointing when the other person doesn’t see that I want his or her best or doesn’t follow my advice.
  • I have to totally withdraw (physically and/or emotionally) to take care of myself.
  • I often have the feeling of being taken advantage of.
  • When I don’t succeed at something, I am very hard on myself (negative self-talk, etc.).
  • In the past week, I have taken almost no time for my well-being (e.g. relaxing, activities that make me happy).
  • In the past month, I have met with many people because I felt it was expected of me – even though the meetings left me feeling “empty and low on energy” at the end.
  • I have no problem saying what I think and taking what I need – even if it hurts others.
  • It often feels like “I am being lived” instead of having the reins in my own hands.

Each statement probably applies individually to each of us at one time or another. But if you recognise yourself in most of the statements and they apply to you most of the time, you should spend a little more time developing your self-love.

Because if you don’t find love and recognition in yourself, you will look for it on the outside, i.e. you leave it to other people to judge what makes you valuable, lovable, successful. You define yourself through the expectations of others and thus are “being lived”.
Who determines your needs?
Who defines your limits?
And who pushes you beyond these limits?
Yourself – or others?

There are as many opinions as there are people. And everyone “wants you good”. If you don’t manage to be good to yourself, you will feel misunderstood, unloved, exhausted, insecure, disappointed. And in this needy state you are of no help to yourself or others.

Three key elements of self-love

How about declaring this year the year of self-love?
If you are interested in increasing your self-worth, take a closer look at the following three aspects:

  1. Your needs: Do you know your needs and can you express them? Do you stand behind yourself and your needs?
  2. Your inner critic: How do you talk to yourself?
  3. Your beliefs: Do you have beliefs that prevent you from standing up for yourself? Or inner drivers that cause you to always “take a back seat”?

If you are further interested in this topic, I can recommend the following e-book on self-love, which was created together with the Happiness Academy:

The e-book will help you to:

  • not only to see your weak sides
  • understand the benefits of self-love
  • recognise why self-love is not narcissistic
  • learn 3 exercises that increase your self-love
  • realise that helping yourself means bein empowered to help others.

Plus: by buying this e-book you spread the love to you and others: 2 EUR of the price will automatically be donated to the organisation “Aufwind“, which works against child poverty.

Donate Love to yourself and others – buy e-book

Be good to yourself and take care of yourself!
You are wonderful and lovable.

Birgit

Angels on Earth

Photo: Pixabay

Where angels dwell, there is heaven,
even in the midst of the tumult of the world.

Ḫāǧe Šams ad-Dīn Moḥammad Ḥāfeẓ-e Šīrāzī

Even if you don’t believe in angels, read on. When the term came to my mind this morning, I wasn’t thinking of heaven sent, winged messengers, but rather of “real people”.
This year has been a rollercoaster ride – and it looks like we’ll be doing a few more rides in the coming year. But you and I – we have made it this far. And I’m sure you, too, weren’t alone on the ride.

Who are the angels in your life?
Who was an angel for you particularly this year ?
Who has done you good?
Who has lifted you up?
Who was there for you – listened to you, gave you space?
Who has inspired you, has helped you to grow wings?

And – do these people know that they were or are angels to you?

In one of my last trainings, at the end, each participant was asked to write down something positive about every other participant. The small feedback slips were then handed over personally, the participants looked each other in the eye and spoke out what they had written down. Sounds simple. But it was incredibly powerful. The energy that was in the room at the end really did lift everyone up. At the beginning, it was noticeable how unfamiliar it is for most of us 1. to formulate valuable and substantial positive feedback that goes beyond a “thank you”, 2. to actually express such feedback and 3. to accept it – without feeling weird, without talking it down. But with each feedback, the insecurity diminished and appreciation filled the room.
There is hardly a better way to express appreciation. To be able to say exactly what you like about the other person requires that you engage with him or her, that you think about that person more thoroughly.
Perhaps we are often aware of many things – but rarely do we say them.
We are quick to take many things for granted, good at formulating what we lack – without seeing what we already have.
Sometimes we wait for the big miracle – and overlook the many small ones around us.
Sometimes we overload people with our expectations – not recognizing how much they already do for us.

Which of your angels could you show your appreciation in the next few days?

And:
To whom could you be an angel?
How?

Let’s move closer together.
This is also possible with physical distance and masks – through actions, words, looks, a loving and benevolent attitude.

Let us be more angels to each other, let us grow wings – because many things are easier when we are lifted up.

Have a good week!

Birgit

Set out on the path – YOUR path!

Photo: Pixabay

Today I want to share a story with you that I discovered in a TEDx Talk by Master Shi Hen Yi (Shaolin Monk) (link below this article if you are interested in the whole talk).
Because I love stories!
Because Christmas is around the corner – and Christmas is the time of stories.
And because I think it fits perfectly into this time when we often think about which path we should take in the following year.
Enjoy.

A man was living close to a mountain. And every day he was thinking: “How would it be to climb that moutain and what would I see on the peak?” So finally the day came, and the man went on the journey. Arriving at the foot of the mountain, he met the first traveller. So he asked: “How did you get up the mountain and what did you see from the top?” And so the traveller shared his path and also the view that he had. But then the man was thinking: “The way that this traveller decribed to me sounds very exhausting. I need to find another way to climb.” So he continued to walk on the foot of the mountain until he met the next traveller. So once again he asked: “How did you climb up that mountain and what did you see from the top?” And so again the traveller shared his story.
Still not being determined on which direction and way to go, the man asked 30 more people. When he finished talking to all of them, he finally made up his mind. “Now that so many people already shared with me their path and also what they saw from the top, I don’t need to climb there anymore.”

“You can be shown the way, but you have to walk it yourself.”

Bruce Lee

It is very unfortunate, this man never went on the journey.
Because:

  • Each individual needs to find the most suitable way to climb that mountain
  • There is information possible to be shared with words – but it is impossible to share the experience of clarity when you are standing on that peak by yourself
  • We can only find out for ourselves what efforts are necessary for us to reach the summit. Only in this way can we gain more knowledge about ourselves.
  • More clarity about ourselves means also seeing other things more clearly, becoming aware of which decisions are the right ones for us in order to get closer to our goals. We can decide from within ourselves, gain faith in ourselves – and thus lose the doubt and insecurity that grows the with the number of people telling us, what to do.
  • This clarity increases our focus and determination = less distraction = more sense of achievement = more self-efficacy = more happiness!

Is there a mountain that you have “given up” on climbing – but which still gives you no peace?

Where do you rely on the paths of others because you have not yet explored yours?

What’s your summit for the next year?

Set out on the path!

Yours, Birgit

Are you sober?

Photo: Pixabay


I’m not asking this because it’s mulled wine time. You can have it 😉
But when I decided to abstain from alcohol in November, I realized that we numb our bodies with all kinds of things – sometimes quite unconsciously.
Often we only notice it when we “sober up” in the corresponding area – that is, when we practice abstinence for a while. If we consume something regularly, we get used to it very quickly – and lose the feeling for the right measure. Anyone who has ever used the same perfume or aftershave for a longer period of time will be familiar with this: after a while, you get the feeling that the scent fades much faster. But the truth is that we perceive it less and less because our nose has already become accustomed to it. And when things go badly (for our fellow human beings ;-)) we continuously increase the amount until we smell it again.

“Anesthesia” can set in when we need more and more of something that boosts our reward system in the brain to achieve the desired feeling of happiness.
Or when we continuously distract ourselves to hide away from feeling.

Here is a small selection of common “anesthetics”:

  • Alcohol (to relax and unwind)
  • Sugar (happiness kick)
  • Caffeine (energy kick)
  • Food (do you eat for hunger or appetite?)
  • Work (“one more …. If I first… then …”)
  • Thoughts (brooding)
  • Social media / cell phone (the like kick, satisfying curiosity)
  • Television
  • Sports (“relief kick” upon completion)
  • Busyness (always having something to do, even if it’s not actually useful or necessary; no breaks)
  • Shopping (rewarding myself)
  • News (“excitement kick”)

You can find out if you are still enjoying and consuming at a normal level or are already in numbing mode by answering these questions:

Can you enjoy it without immediately wanting more?

Do you consume consciously or casually? (e.g. messages in the cell phone or the bag of chips).

Do you feel after a certain amount a physical or emotional “enough” (saturation)?

Are you aware of how often and how much you consume?

Are you aware in which situations you reach for the respective “narcotic” and which craving you actually want to satisfy with it?

Do you sometimes consume so much of it that you only notice the “overdose” when you are no longer feeling well?

Can you do without it for a certain period of time without any problems? (Answer yes only after you have tried it – you will be surprised …).

Maybe you would like to start an experiment during the next days and weeks and do without one of your favorite “narcotics”?
It is definitely worth it! If you succeed, you will:

  • gain exciting insights about yourself
  • regain a sense of control
  • become more mindful and aware of your feelings
  • be more in touch with your body and its signals again
  • regain the feeling for the right (healthy) measure
  • use this awareness to better control what is good for you
  • taste, feel and perceive the respective “remedy” more intensively after the renunciation
  • feel clearer, stronger and more alive!

And: when you are in contact with yourself again, you can apply this conscious mindfulness to other areas.

How does that sound?

Here’s to more clarity and liveliness!

Birgit

7 Steps to Strengthen your Resilience-Muscle

Photo: Pixabay

The other day I put on my running shoes and started running – although it rained a little.
While on track the rain got heavier and the wind blew from the front.
And although the water ran down my face, something happened to me during this run and I finally had to smile. I noticed how I was running out of my comfort zone and – that I enjoyed it. I felt alive, pure, present in the moment.

Yes, it’s about liveliness. It’s about standing the rain – or the wind. To get connected with your feelings, with the present moment.
And it’s about how exactly this can increase your resilience.

Admittedly, if we compare this year with a general weather situation, you could say that we have been in the rain quite a bit so far and any forecast was and is about as reliable as the weather report 😉
For such a situation there is no suitable exercise.
But it is a bit like marathon training. It also happens in small, intensive run segments, but all of them are shorter than 43 km.

How we cope with and deal with uncomfortable situations depends on the extent of which we are used to them. You won’t gain resistance and stamina if you take it easy or always choose the path of least resistance.

Our resilience is like a muscle for endurance. It can be trained – and it is advisable to do so continuously in order to be strong enough when it counts.

The training steps for your resilience muscle are always the same – whether voluntary or involuntary:

1. Awareness – You notice that something is stressing you or is triggering unpleasant thoughts and feelings in you. You discover a trigger and at the same time an area where you need more resilience. Let’s stay with my run. As the rain increased and I got wetter and wetter, I thought “Oh no, no!” I also noticed how I increased my pace.

2. Acceptance – Accepting means to accept the insight on your trigger. “Ok, I’m not used to walking in the rain” or “I don’t like walking with wet feet”.

3. Endurance – There is no way around it – only right through it. Especially in situations that we cannot choose, the simple and moving motto now is: “Face it, stand it, endure it.”

4. Adapting – Adapting can help with endurance and can affect both our behaviour and our thoughts. Can you do something different in an unpleasant situation to make it easier for you? Which thoughts would be helpful now? What should you focus on to make you feel better? “One step at a time – just keep going! – or “Haha, others go to the beautician and have their skin moistened so that it looks fresher. I have this included :-).” or “Oh, what am I looking forward to a warm shower and a tea afterwards.”

5. Recovery – Without question – enduring and adapting drains energy. Therefore it is important to allow yourself a phase of regeneration after such a strain. Your resilience muscle grows during the rest phase – just like any other muscle. I really enjoyed a long shower and put on some nice music for tea afterwards.

6. Learning – Reflection phase when the situation is over. How hard did you find it to bear? Which adaptation strategies worked particularly well? What can you learn from this for the next time? Changing my thoughts helped me a lot – and even brought a smile to my lips (I was thinking about it with the beautician ;-)) Learning: Running in the rain is cool and I can do it.

7. Adjusting – Put your insights into practice. What will you do (differently) next time? I will go running in the rain again and have bought a rain jacket. I am looking forward to the awesome feeling again!

It was especially exciting for me that I benefited in two ways just by changing my mindset in the situation: I felt alive and happy – and I trained my endurance and also made myself independent of the weather in my running schedule in the future.

When was the last time you trained yourself in accepting and enduring?
When did you voluntarily choose the more unpleasant option?
Or when did you consciously stay in an unpleasant situation and make it your teacher?

How and where could you consciously stand “in the rain” in the coming week to train your resilience muscle?

Leave the umbrella at home and dive into life!

Birgit

Life is not a walk in the park. Why not?

Photo: Pixabay

Who said it always has to be hard?
Sure, not everything is always easy and simple. But often we have the tendency to make things difficult for ourselves.
That is when good things happen to us, when something gets off our hands easily, when something falls into our laps, when we manage something on our own, when we get something effortlessly.
If that is the case, can you accept it, can you enjoy it, can you be happy about it?
Or do you become suspicious?
Do you wonder what the catch is?
Or if your are worth it?

And while you are brooding or playing down your happiness, you remove the magic from the situation and the joy from yourself.

That’s not very helpful – but there’s a reason for it.
There are two main phenomena that bring this heaviness into our lives:
Our socialisation and the convictions and beliefs associated with it and our own upper limit of happiness.

Only the strong survive – Our socialisation

There are a number of sayings that are intended to make it clear that life is not a bowl of cherries (that’s another one ;-)) You have probably already encountered them: “No pain, no gain”, “pride goes before a fall”, etc.
Achieving something without effort? No real achievment.
Something is available at a reasonable price? That cannot be of quality.
And even when it comes to choosing a better half – “make yourself scarce”.
Even marketing uses this belief. The so-called “scarcity principle” ensures that we consider something particularly desirable and valuable when it is hard to get or it’s only available in a small number. Hence, sometimes an artificial scarcity is created to drive the price. (Limited edition, exclusive membership …)

Your upper limit of happiness

And then there is a kind of inner boundary. There is something like a personal happiness limit. Whenever the degree of happiness that happens to us exceeds (or falls short of) previously known ranges, it feels strange. As if something has gone out of balance. And since our inner system is always focused on maintaining the known state with as little effort as possible, our subconscious mind starts to initiate thoughts and behaviour that ensure “that we don’t exaggerate our happiness”. Therefore, as research has shown, even after major happiness events, such as winning the lottery, we snap back to the original level of happiness after a certain time.

Thus, increasing your happiness level asks for entering new emotional territory and to allow and accept joy and ease.

So the next time something nice happens to you or someone does something good to you (e.g. shares positive feedback and appreciation), accept it, absorb it and allow yourself to be happy about it.
The energy that this joy gives you can then be used to tackle real challenges with more confidence.

“Whether life is a walk in the park or not depends a lot on whether you walk with your head down most of the time or if you decide to lift your perspective, look up and recognise the wonderful nature that surrounds you.

Do you want to be well?
Do you allow yourself to be happy?
Can it be easy?

I wish you a wonderful Advent season with easy moments and that you may succeed in accepting them and increasing your happiness level!

Yours, Birgit

PS: little warning about the risks and side effects: it is possible that people in your environment will react a little irritated if you leave the path of reasonable seriousness and problematisation in the future. But maybe one or the other wants to walk with you 😉

Nothing

Photo: Pixabay

Today I would like to invite you to do something that is super important for your personal development: nothing!
Yes, you read correctly! Growth does not take place during periods of stress – but during the following periods of rest.
This is not only the case in sports, where muscle growth is only enabled by training breaks. The principle can also be found in other areas:

It is easier to find solutions if we make ourselves aware of the challenge – and then let go (it’s for a reason that brilliant ideas rarely show up if we ponder hard enough, but rather in moments when we no longer think about the problem).

We process emotions in our sleep, e.g. by dreaming (by the way – everyone is dreaming – about it – even if not everyone can remember).

We learning experiences only stick when we allow the mind to rest in order to sort them correctly in our synaptic library.

Now, before you take it literally and switch off, there is one more thing that is important: Your emotional mindset. Your “lazy day” will only have a positive effect if you really allow yourself to have it and give yourself an okay – without a guilty conscience!

So – go ahead and treat yourself!
(And in case you need it: I hereby officially give you permission to do so ;-))

Enjoy the nothing,

Birgit

Magic Sports

Photo: Pixabay

While doing my running routine along the Neckar yesterday morning, the humid autumn air in my nose and the morning sun on my back, I thought: isn’t sport amazing! It almost felt as if I could run away from this weird situation – which is now going into another round with the Soft Lock Down. And it is indeed a bit like that.
That’s why I want to promote sports this week.
It doesn’t have to be running – no matter what kind of sport will make you sweat – it will do you good on several levels and provide exactly what you need to be physically and mentally strengthened to cope with whatever comes your way.

In order for us to feel good in the sense of salutogenesis (a concept that explores how health can be established and maintained), we need a sense of meaning, comprehensibility and manageability of what is happening and what we are dealing with.

We feel good, when we

  • are able to act in a self-determined way
  • have a sense of control
  • experience self-efficacy
  • contribute to something meaningful
  • do something that we are mastering, that challenges us and encourages us – at best even lets us get into the flow
  • have a sense of achievement

A regular sport unit can be an island in your everyday life, which includes all this!

  • You decide when, where, what and how often you exercise.
  • You can control the process, train at your own pace and rhythm.
  • Planning the sport unit, completing it successfully and even noticing positive changes in your shape and fitness after a while strengthens your self-esteem and self-confidence – and gives your ego a boost – you’re really on top of it!
  • Furthermore you make a valuable contribution to your health – not only the physical, but also the mental health.

“Everything that is good for the body helps the soul.”
Prof. Dr. Manfred Spitzer

Plus: If you choose an activity that you really enjoy or combine it with something you love to motivate you (e.g. a beautiful place in nature or your favourite music to your ears), the whole thing is even more effective.

So, get at the helm of your well-being and enjoy your sportive island – best outside to get some fresh air!

Be good to yourself and take care!

Birgit