Tag Archives: reflection

Reflection: Take Step Three: Illuminate your Path

By Debbie Cringe

The ability to self-reflect involves strategies that allow you to ignore negative emotion, chaotic mind-stories, bodily pain and illness, or to avoid making harmful choices. There are many strategies that people recommend: walking away from an altercation, finding someone to talk to about the problem, trying to arbitrate a problem among people and yourself. Some of these may have already worked for you so continue them! However, another strategy involves allowing the quiet and healed mind to use its wisdom to guide. Dr. Glasser’s Behavior Car is an excellent way to break a problem into pieces and evaluate the problem area – isolate your Thinking, Doing, Body, or Feelings—as you work towards solutions. This has been discussed in past blogs.

Another strategy is called PACE IT! The intensity of the bright lights help you focus on the smaller parts of a whole problem. PACE IT! Does this in four steps. (1). identify your problem or the action that precipitated your unhappiness. (2). look at the cause-effect relationships that led to the problem or action. (3). Identify which cause-effect line you would choose to change an action that would have allowed a different ending to the incident. (4). Write the action you would change and rewrite the new ending.

Download a template that guides this type of reflection.

Reflection: Take the First Step – Turn on your Bright Lights

By Debbie Crinzi

Reflection is a critical part of making life better and happier. I compare the process of reflection to using your bright lights when driving. When you have good habits that keep you on track and the world around you is clear and understandable, you don’t feel the need to use your bright lights. However, when problems arise and unhappiness ensues that is the time to turn them on.

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The first step towards reflection involves turning on your bright lights. I often look for a quiet place to be alone where whether sitting, standing, or lying down I can deliberately relax every part of the body – starting with facial muscles, moving to neck, shoulder, neck, arms and hands.  Then I focus on calm, even breathing. Sometimes I have to start counting my breaths before I can just focus on the breath entering and leaving my body.  I have to control the thoughts flooding my mind before I can listen. Emptying my mind of thought, just focusing on breath, is the trigger to turning on bright lights. It is the first step towards self reflection. Try it! Whether indoors, outdoors or just sitting in the car, take a moment to first relax your body and then to clear your mind of its busy thoughts.

What you do a lot you get good at doing. It is easier for me to practice relaxing my body’s muscles and taking calm, even breaths when standing at the kitchen sink or looking out the window. I don’t have to wait until my emotions are choking me to use this skill. Actually, I want to become good at doing it before problems occur. By practicing the relaxing of my body and clearing my mind of anything except for my breathing, I discovered that it becomes easier to use this skill during times of stress and anxiety. After all, what you do a lot, you do become good at doing! Practice this skill at any time of the day for any amount of time. Putting the practice in strengthens your personal mind control and allows you to retrieve the skill when unhappiness pervades your life.

 

Happy New Year

By Nancy S Buck, PhD, RN

We are all born with five basic psychological needs that drive our behavior:

Safety & security, the psychological aspects of survival
Love & Belonging
Power
Fun
Freedom

Mental Health & Happiness can be developed, improved and maintained by spending conscious time, energy and intention every day meeting our basic needs. How? Responsibly and effectively:

Being safe
Loving and connecting with self and with the important people in our lives
Being powerful with others and through personal competence
Playing
Choosing

This time of year, the time we say good-bye to 2015 and welcome in the New Year 2016, is a perfect time for some self-evaluation.

Reflection: How are you doing meeting your needs for safety?

for love?
for power?
for fun?
for freedom?

Release: Are there any ineffective or irresponsible behaviors you want to release, let go, or eliminate? You might find it helpful to determine which need or needs you are                 attempting to meet with destructive behaviors. Now you can start a new, different,               more effective and responsible behavior to meet the need or needs.

Restore: Are there any habits or behaviors that you have let slip or dropped, even though you  know these habits helped you meet one of more of your needs? What need or needs     do these lost behaviors or habits help you meet? Now is the time to restore those               habits, routines and behaviors that are helpful, responsible and effective in meeting             your needs.

Renew: Now is a perfect time to renew your commitment to improving and maintaining your  Mental Health & Happiness. Spend conscious time, energy and intention every day responsibly and effectively following your instructions and meeting your needs.

WISHING YOU MENTAL HEALTH & HAPPINESS

in this

HAPPY NEW YEAR

Happy New Year: Reflect, Release, Restore & Renew

By Nancy S Buck, PhD, RN

We are all born with five basic psychological needs that drive our behavior:

Safety & security, the psychological aspects of survival
Love & Belonging
Power
Fun
Freedom

Mental Health & Happiness can be developed, improved and maintained by spending conscious time, energy and intention every day meeting our basic needs. How? Responsibly and effectively:

Being safe
Loving and connecting with self and with the important people in our lives
Being powerful with others and through personal competence
Playing
Choosing

This time of year, the time we say good-bye to 2014 and welcome in the New Year 2015, is a perfect time for some self-evaluation.

Reflection: How are you doing meeting your needs for safety?

for love?
for power?
for fun?
for freedom?

Release: Are there any ineffective or irresponsible behaviors you want to release, let go, or eliminate? You might find it helpful to determine which need or needs you are                 attempting to meet with destructive behaviors. Now you can start a new, different,               more effective and responsible behavior to meet the need or needs.

Restore: Are there any habits or behaviors that you have let slip or dropped, even though you  know these habits helped you meet one of more of your needs? What need or needs     do these lost behaviors or habits help you meet? Now is the time to restore those               habits, routines and behaviors that are helpful, responsible and effective in meeting             your needs.

Renew: Now is a perfect time to renew your commitment to improving and maintaining your  Mental Health & Happiness. Spend conscious time, energy and intention every day responsibly and effectively following your instructions and meeting your needs.

WISHING YOU MENTAL HEALTH & HAPPINESS

in this

HAPPY NEW YEAR