100(ALMOST) Psychological Practices

[Arnold666]

Name

Guided hypnosis, hypnotherapy

Purpose/Effects

In a hypnotherapy session led by a professional hypnotherapist, the subject is slowly led through a monologue given by the therapist that relaxes the body and mind while keeping the latter in a state of subdued alertness. In this trance state, the mind becomes more open to forms of suggestion toward specific or general healthy behaviors. Hypnosis also promotes relaxation and is a good stress relief technique. Hypnotherapy has been strongly indicated as a treatment for gastrointestinal problems, chronic pain, anxiety, and countless other conditions.

Method Summary

Find a hypnotherapist and undergo sessions with her or him, addressing your individual needs.

Long Version

1.    To decide if hypnotherapy is right for you, you should first make a list of what you feel you need to address. Many individuals use hypnosis for very specific reasons, quitting smoking and weight loss being two of the most popular, but hypnotherapy is also very effective as a general stress and emotion management technique.

2.    Decide what kind of hypnotherapist interests you: you can find social workers, counselors, and psychologists certified in hypnotherapy. If you are interested in talk therapy in addition to hypnotherapy, many professionals will offer a combination of both. This can be especially helpful if you tend to bottle up your emotions; by talking a bit first, your hypnotherapist can suggest messages that would be particularly helpful.

3.    Look around. You can start by going through the National Board of Certified Hypnotherapists’ website or do a Google search using your area. If you know people in the mental health community, you may want to ask around for recommendations. When you find a hypnotherapist, ask her or him about areas of specialization. There are hypnotherapists who specialize in anxiety, in eating disorders, in irritable bowel syndrome, and nearly anything else you might need. When you find someone who looks promising, make an appointment.

4.    During your first appointment, you and your therapist will probably begin by just talking. She or he will want to know about your life and what concerns brought you in. Be honest and forthright, as you would be with any therapist. The information you give now will help her or him tailor the hypnosis session to your needs.

5.    She or he might suggest a mini-session during the first appointment, so that you can see how you respond to the trance state. If she or he doesn’t recommend it, and you have time, you can choose to bring it up as a possibility.

6.    Your hypnosis session will begin with you relaxing into a comfortable position in a chair or on a couch and closing your eyes. Your practitioner will then begin to read or recite a monologue that encourages your body to relax. Don’t think too hard about what’s going on or worry that you’re not relaxing enough. Try to just listen.

7.    You will start to sink into a relaxed state of trance. In this state, you may find your body reacting in strange ways: your limbs might tingle, you might hallucinate that you are rocking back and forth, etc. Don’t be afraid; these are perfectly normal and safe.

8.    The therapist will then take the opportunity to offer messages that correspond to the needs you addressed earlier, often in addition to messages of general physical and emotional wellbeing. Hypnosis will have put you in a state of susceptibility to these suggestions.

9.    Slowly, your therapist will ease you out of the trance, gently and with easy breaths. You will remember what has been said, but it will most likely seem a little hazy. You body may feel extremely relaxed, to the point of being on pins and needles. Be sure to get up slowly.

10.  Adjust your appointment schedule to your needs. Maintenance for anxiety reduction and general wellbeing may only require a session or two a month, while appointments intending specific results like quitting smoking may require more frequent sessions at first that taper off over time.

History

The 18th-century German physician Franz Mesmer developed a primitive form of hypnosis based on what he called "animal magnetism" that became known as "Mesmerism". In 1841 the Scottish physician James Braid took these ideas and developed what he called hypnotism. Many psychologists of the day became fascinated by hypnotism and began used its effects on suggestion in their own experiments and trails. Freud began as an enthusiastic proponent of hypnotism but eventually abandoned it in favor of psychoanalysis. Now hypnotherapy is a discipline divided into many divergent branches used to treat almost every condition you could think of.

Cautions

Hypnosis can often bring about powerful emotions. You may feel the urge to cry afterward, or you might feel light-headed and airy. This is normal and okay.

Notes

A hypnotherapist will not have control over you; you will still be awake and rational. The stage hypnosis you see on TV where the hypnotist can bend people to his will is just showbiz.

Hypnotic regression is a controversial procedure in which the hypnotherapist sometimes uses the trance state to access repressed memories, generally of traumatic experiences like child abuse.. Most hypnotherapists do not do these extreme forms of hypnotic regression and many are strongly opposed to it. However, if you are interested in this form of hypnotherapy, consult with your practitioner.

[Arnold666]

Name

Humor therapy, therapeutic humor, laugh therapy

Purpose/Effects

Laughter may be the best medicine after all. Laughing is found to lower blood pressure, reduce stress, and boost the function of the immune system; it also triggers the release of endorphins, increases pain tolerance, and promotes general wellbeing. Humor therapy takes advantage of the natural benefits of laughing and channels them for psychological gain. Ensuring a healthy quotient of laughter every day is a great way to up your quality of life.

Method Summary

Laugh lots. If you have to, fake it ’til you make it.

Long Version

The basis of humor therapy is, of course, to get yourself laughing. Jokes, funny anecdotes, comedy films, whatever makes you laugh is okay. However, sometimes in stressful situations, when the benefits of humor therapy are needed most, you may not have something at the ready, or the stress may keep you from seeing the humor in the situation. In that case, here is a meditation on humor to do whenever you need the therapy of a laugh:

1.    Stretch generally to loosen up any physical tension that may hold you back. Make sure you get your arms, shoulders, back, chest, and legs.

2.    Now, as silly as it seems, start faking laughter. Make yourself go through the motions of a good belly laugh. Soon, the contagiousness of the act of laughter alone will take hold. You’ll begin to laugh spontaneously and genuinely. Throw your head back and laugh from the heart.

3.    Do this for five minutes at least, or for as long as the laughter takes.

History

The King James version of the Bible says in Proverbs 17:22, "A merry heart doeth good like a medicine: but a broken spirit drieth the bones"; the therapeutic benefits of humor thus have been known for millennia. Through the Middle Ages, Renaissance, and Enlightenment, doctors and philosophers advised laughter as a supplement to more traditional forms of care, with such figures as Martin Luther and Voltaire suggesting its use. In the modern era, some hospitals began to bring in clowns in to attend to sick children and keep their spirits up. Now therapeutic humor groups have sprung up around the world, offering some of the cheapest, easiest, and most fun therapy around.

[Arnold666]

Name

Identifying Core Beliefs

Purpose/Effects

Below many of our automatic thoughts lie core beliefs and assumptions that create and influence our day-to-day thoughts and worldview. By identifying these core beliefs we can begin to challenge them and come up with new, more realistic views that often include a more positive outlook about ourselves, our lives, other people, and the future.

Method Summary

When you realize that you are upset, examine your thoughts in that moment, including those murmuring in the background of awareness. Pick a thought that seems particularly prominent, central, or at the heart of the upset, and then ask yourself if even deeper assumptions or beliefs underlie this thought, such as ideas about yourself, the world, or life that reach back into your childhood. When you find deeper assumptions, write them down . . . and then ask yourself again if there are even deeper views or perspectives beneath these thoughts. Don’t be obsessive about this process, and let yourself do it for only a few minutes at a time. And once you find a core belief, then step back and ask yourself if it is really true.

Long Version

§  When you realize that you are upset and experiencing negative emotions, recognize what thoughts are occurring and write down a particularly gripping or distressing thought.

§  Next, ask yourself, “What would happen if this thought were true? What would it say/mean about me or my situation?”.

§  Draw a downward arrow below your first thought and write down the answer to these questions below the arrow. Then ask yourself again, “What would happen if this next thought were true? What would it say/mean about me or my situation?”

§  Write down the answer again and keep doing this process until you cannot answer it anymore and come to a solid conclusion, which is a core belief.

§  Recognize and identify this core belief and begin to question and challenge its validity.

§  Ask yourself, “Is this belief always true 100% all of the time?”

§  Additionally, see Disputing Negative Thoughts and Common Errors in Thinking for more help challenging this belief.

§  This method can also be done with core views about others and the world. Starting with a negative thought about other people or the world, ask yourself, “What would happen if this was true? “What would it say or mean about others/the world?”

History

Identifying core beliefs and assumptions using this downward arrow technique is a common practice in cognitive behavioral therapy and was created by Dr. David Burns.  The method presented here was adapted from Dr. Burns’ Vertical Arrow Technique in his book, The Feeling Good Handbook.  It was also adapted from Dr. Nancy Padesky and Dr. Dennis Greenberger’s Downward Arrow Technique in their book, Mind Over Mood: Change How You Feel by Changing the Way You Think.

Cautions

It is quite possible to be unaware of our core beliefs. Discovering them can sometimes be disheartening or it can be painful to realize that these views have been influencing our lives for many years. Please be gentle with yourself for having whatever beliefs you do. Try to remember that you are more than your beliefs and assumptions and beliefs can be changed.

[Arnold666]

Name

Identifying Personal Values 

Purpose/Effects

Amidst the constant stress and activities in our daily lives it is easy to lose track of what we truly care about and value. Identifying and working to further incorporate personal values into our lives can not only be fulfilling but also deepen our sense of purpose and meaning.

Method Summary

Make a list of the personal qualities and values you most resonate with and specific ways that you can incorporate them into your life.
 

Long Version

The word “values” has many definitions, but in this case it means personal qualities and ways of living that you believe in and resonate with. Psychologist Steven Hayes describes values as “chosen life directions” that are “vitalizing, uplifting, and empowering”. A value is not merely a goal, but can be thought of as a continuous process, direction, and way of living that helps direct us toward various goals and live a meaningful life.
 

Identifying your values:
 

There are various ways to identify your personal values including choosing which domains or areas in your life are most important to you, and specifically what you value within each domain. Which areas of your life and how many you choose can vary. They can include relationships, work/career achievement, parenting, self-care (health, leisure, etc.), spirituality, community involvement, and education/learning.

§  Begin by taking some time to reflect deeply on what areas of your life and ways of living give you the most meaning, interest and sense of fulfillment.

§  Feel free to use any of the areas listed above or think of your own.

§  After you have chosen a few areas, evaluate how important each one is to you and rank them accordingly.

§  Next, closely and honestly examine how present this value is expressed in your current life, including daily activities, lifestyle and relationships.

§  Make note of any values that are highly ranked but not highly present in your life.

§  Begin to brainstorm and list any concrete ways that you can make this value more prevalent in your life. These do not need to be major life changes but can be small actions or activities. For example, if you value spending time with your family, perhaps making an effort to have family dinner together four times a week, or read a bed time story to your children every other night.

§  Continue to think of different ways to further incorporate your values into your life and test them out, noting what works and most importantly, enjoy the exploration!

History

Identifying and incorporating personal values into one’s life is a long-standing tradition emphasized in many cultures and religions. The practice specifically described here was adapted from the work of leading clinical psychologists Steven Hayes, Susan Orsillo, and Lizabeth Roemer.

Cautions

Realizing that we are not truly living the life we want to live or embodying what we value can be difficult and even painful. Please remember that above all, maintaining a compassionate and gentle approach to yourself and discoveries is critical to the process and for creating real change.

[Arnold666]

Name

Letting Go

Purpose/Effects

By relinquishing our grip on things, we allow ourselves to see the world with new eyes. Letting go allows us to be more objective, to relax, to reflect, and to heal. There are many things to let go of, and many ways in which to do so. These skills and techniques all lead to a healthier and happier emotional life and a renewed sense of our real place in the world.

Method Summary

These many skills help you to let go. Try them all and find what works for you.

Long Version

The Body:

1.    Practice Breath Awareness Meditation, which encourages physical and mental relaxation.

2.    Practice Diaphragmatic Breathing, also encouraging physical and mental relaxation.  You might also try Bellows Breathing / Breath of Fire.

3.    Now try the opposite. Try breathing with no control from the command center. Combined with relaxed, body aware meditation that just lets your body “do its thing,” this can have powerful results.

4.    Release tension from the body with Progressive Relaxation.

5.    Do “heartmath.” Inhale and exhale for equally long periods with centered on the heart with positive emotion.

6.    Practice Basic Relaxation Meditation.

7.    If you can, consider therapeutic massage or even Postural Integration.

Thoughts and Emotions:

1.    Identify from where wrong thoughts come.  These facets of the personality may be the result of past trauma.  Listen to them, comprehend what they say, and then quiet them.  Try your best to realize intention.

2.    Argue with your wrong thoughts. If something comes up in your mind that you know is wrong, instead of ignoring it so that it can fester, confront it mentally. Sometimes the best way to let go of something is to engage with it.

3.    Be realistic. Accept what you can and can’t change. Get some perspective. Often the bad seems worse and the good seems smaller when we worry too much.

4.    Say goodbye to things. Let the past be the past. Perhaps make a formal farewell to mental patterns, banishing them gently but firmly.

5.    Use relaxing, centering imagery. Imagine yourself in a beautiful, safe place.

6.    Be compassionate and forgiving of everyone…including yourself.  Transforming Ill Will can take you from negative to positive emotions.

7.    Decide that your thoughts and feelings are, at least in part, the result of choice. Accept that you have a part in emotions, and that you can often choose to have them or not.

8.    When dealing with a frustrating emotion, imagine it flowing away with each gentle exhalation, naturally waning until it goes.

9.    Identify the root causes of tension and frustration.  You might want to try Emotional Journaling if the past overwhelms you.

10. You might use your emotional journal to vent. Sometimes venting is even physical. Yell into a pillow, or even hit it. Just let go of the anger.

The Self and Wants:

1.    Recognize that your self is not the center of the world. Try to avoid personalizing everything.

2.    Each day, realize how connected you are to others. Remind yourself that we are, in the end, all in this together.

3.    If a want or a personality trait seems to dominate you, ask yourself if this is indeed who you really are.

4.    Assess your wants. Find the unambiguously positive ones and the ones that are actually needs. Keep them separate from those that spring from greed, anger, or delusion.

5.    Analyze desire. Consider the positive and negative ramifications of each (for example, it’s nice to have a big house, but having a big mortgage can be more trouble than the house is worth).

6.    Recognize that letting go of wants and negative emotions brings your self into a better place. Align yourself with the good.

7.    Be positive.  Try Taking In the Good.

History

Much of Buddhist thought deals with the benefits of letting go; the Third Noble Truth reminds us that relinquishing our grip on the world is the only way to end suffering.

Notes

Many Christians speak of "letting go and letting God." Relinquishing the illusion of control doesn't require a higher power, however, just the recognition that our selves are not as important nor as powerful as we might sometimes think.

[Arnold666]

Name

Letting Go of Your Story

Purpose/Effects

The stories that we repeatedly tell ourselves about our lives, others, and the world can be very limiting and inaccurate. Identifying and then letting go of our stories can often be quite liberating. It can also open us to new directions and possibilities in our lives.

Method Summary

Examine the stories you currently believe about yourself, others, or the world. Question their validity, and practice letting go of them.

Long Version

§  Find a quiet place where you can be undisturbed and have time to reflect.

§  Ask yourself, “What stories about myself or the world do I believe that keep me from being happy, trying new things, and doing what I really want?”

§  In order to discover your stories, think about how you introduce yourself to people or explain your actions, emotions, and history.

§  Once you have identified your story (or one of them), notice how it feels in your body when you believe it.

§  Also notice what thoughts arise when you believe this story.

§  Now, ask yourself who created this story and if it is accurate.

§  Begin to imagine what it would feel like if you didn’t believe this story, and see how it feels to let go of it, for even a moment.

§  Observe how this feels in your body and mind.

§  Ask yourself what you would do differently if you didn’t believe this story.

Optional:

§  Throughout the day, whenever you are upset, ask yourself, “What story am I believing right now?” Examine whether this story is really true or if it is limiting and negatively affecting you.

History

Changing or letting go of one’s story is commonly practiced in psychotherapy and some meditative and religious traditions.  The method presented here was adapted from a practice created by James Baraz in his book Awakening Joy.

Cautions

Letting go of your story can be difficult, especially if it has existed for many years. Be patient when working to let go of your story and remember to practice great self-compassion throughout this exercise.

Also, it is not necessary to let go of your entire story. Just identifying and questioning the limiting parts of your story that do not help you is beneficial.

Notes

If you are having difficulty letting go of your story, begin by just considering the possibility of letting it go and see how this feels in your body and mind.

[Arnold666]

Name

Mindful Pause

Purpose/Effects

Throughout our day it is easy to get wrapped up in bouncing from task to task, becoming highly stressed, exhausted or emotional without even being aware of it. By taking a moment to stop what we are doing and mindfully pause we can become more focused, aware, and direct our attention where we want it to be. Pausing mindfully can also help us regulate our emotions so that we do not further exacerbate our stress or destructive mind states.

Method Summary

Throughout the day at various times, stop and take a moment to check in with yourself and how you are feeling.

Long Version

§  Begin by designating three times a day that you will pause mindfully and check in with yourself.

§  For each mindful pause begin by stopping what you are doing.

§  Take three mindful breaths, placing your full attention on each in-breath and each out-breath.

§  Proceed to shift your awareness and attention to what is going on internally.

§  Become aware of any and all physical sensations throughout your body.

§  If you come across areas of tension, invite them to soften.

§  Become aware of any emotions that may be present and see if you can greet them with a curious and compassionate attention.

§  Become aware of any thoughts that might be present in the moment.

§  See if you can observe these thoughts, emotions and sensations as passing events and refrain from engaging in their content or pull.

§  After you have become aware of your internal experience, bring your attention back to your breath and follow your breathing for a few rounds, allowing all thoughts, sensations, and emotions to be however they are.

§  When you are ready, with awareness, set your intention for how you want to proceed in the next moments of your life and what you want to focus on.

§  Return to whatever you were doing with greater awareness.

After practicing at regular times for a few days, also begin to use the mindful pause whenever you are experiencing a distressing emotion or difficult situation to respond to it mindfully instead of reacting in an automatic, possibly destructive manner.

History

Many Buddhist meditation teachers recommend mindfully checking in with yourself throughout the day to become aware of your experience. The method presented here was adapted from a variety of sources including the Breathing Space meditation by psychologist Zindel Segal, the Mindful Check-in and STOP practices by MBSR instructors Bob Stahl and Elisha Goldstein, and practices from Pema Chodron’s book Taking the Leap: Freeing Ourselves From Old Habits and Fears.

[Arnold666]

Name

Nature walks, ecotherapy

Purpose/Effects

A walk in nature brings us a serenity by allowing our overstimulated modern minds a chance to rest. It helps us to relax, it lowers our stress, depression, and anxiety levels, it increases our attention spans and memory, and it provides a source of gentle exercise. Spending time in the natural world slows us down and makes us feel at peace; thus nature walks can be very effective as a supplemental therapy for addiction, AD(H)D, anxiety, and high levels of stress.

Method Summary

Find a quiet, natural area and go on a walk.

Long Version

1.    If you live near a national park or can take a long weekend to go to one, they are excellent places to begin due to their prolific natural beauty. Otherwise, find a wooded area near you, even if its a city park or a flood plain in the suburbs.

2.    Prepare yourself by wearing comfortable clothes that protect you from sun and brambles. Be sure to wear comfortable walking shoes; the walking is as beneficial to the mind as nature. If you will be in a more secluded or wild area, prepare yourself appropriately.

3.    Go to the natural place: the more quiet and peaceful, the better. Try not to go for an intensive hike unless you are quite physically fit; you aren’t looking for a workout that might disturb your sense of calm serenity.

4.    Walk slowly and with relaxed alertness. One of the beneficial aspects of the nature walk is that it engages your attention in a peaceful way, without demanding it in the way that a walk through a busy city might.

5.    Breathe deeply and comfortably, smelling the fresh air. Immerse yourself in the sights and sounds of the natural world, and take it all in without overthinking or overprocessing. Enjoy the greenness of the trees, the swaying of plant life in the wind, the singing of the birds. If you see something particularly interesting, allow yourself to appreciate it gently.

6.    Let the sense of lovingkindness that nature gives us fill you with each breath. If you feel it is appropriate, you mind want to give gentle thanks quietly for the beauty of the world and its serene stillness.

7.    Walk for as long as you like.

History

Retreating into nature has long been used to clear the mind. Henry David Thoreau famously went to Walden Pond to "live deliberately" to to learn "what it had to teach." John Muir, who helped develop the national park system in the US, called natural areas "places for rest, inspiration, and prayers" and encouraged those who lived in cities to take time in nature for spiritual and emotional renewal. The Buddha spoke of the natural world's beauty as a great source for spiritual joy, and St. Francis of Assisi used its beauty as evidence of the glory and benevolence of God.

Cautions

If walking in genuine wilderness, or in an area with dangerous wildlife or terrain, take all the precautions necessary for any sensible hiker. Make sure somebody knows where you are. Try to avoid long walks in excessively hot or cold weather, especially in secluded areas. Bring water and give any wild animals a wide berth. Do not walk alone after dark!

Notes

Some people find organized nature retreats especially helpful to galvanize mental and spiritual renewal. You can find a nature retreat organization near you online that provides guided ecotherapeutic walks or psychologically- and spiritually-oriented camping trips.

[Arnold666]

Name

Overcoming Anxious Thoughts

Purpose/Effects

According to anxiety specialists Michelle Craske and David Barlow, when we are anxious we tend to overestimate the probability of something bad happening and underestimate our ability to cope with it. Learning to accurately estimate the real odds of a painful or harmful event actually occurring, and how to formulate a coping plan, can reduce the power of anxious thoughts.

Method Summary

Work with anxious thoughts by first estimating the real odds that your worry will actually happen and second, formulating a coping plan.

Long Version

Estimating the Real Odds

§  One way to work with an anxiety-provoking thought is to write it down and then estimate the real odds that the event it refers to will actually occur.

§  Estimating the real odds means ranking (from 0-100%) the likelihood that this event will actually happen.

§  When estimating the real odds, treat your anxious thought as a mere guess, not a certainty.

§  Ask yourself if the catastrophe you fear has happened before. If it has ever happened to you before, how often has it happened in the past?

§  Consider the evidence that the feared event will not happen – such as positive factors that will prevent it altogether or minimize it.

§  List some other possibilities that could happen instead of what you fear will occur.

EXAMPLE: If you are worried that your presentation will not be well received, alternative interpretations or possibilities could include:

§  The audience loves the presentation.

§  Some members of the audience like the presentation and some do not.

§  You feel you did a great job and don’t care about the audience’s response.

Decatastrophizing & Coping

§  Assess what the actual impact would be if your feared event actually happened. Keep in mind that most people – and in particular, anxious ones – overestimate the actual impact, the real consequences, that occur if and when a feared event actually happens. In other words, it’s usually not at all as bad as we feared: the consequences are briefer, milder, and have fewer lingering effects that we had expected.

§  Then consider how you could cope if your feared event did happen. What practical steps could you take to reduce its actual consequences? What could you do to reduce its impact on your emotions? How could you increase positive influences coming into your life to balance, compensate for, or protect you from the negative event?

§  Remember that there are ways to cope with any event, regardless of its magnitude. Consider how people throughout history – and probably you, yourself – have dealt with difficulty things, even awful things, and gotten through them and survived and moved on and flourished.

§  If you are at a loss for ways to cope, imagine any step that you could take, big or small, to help deal with the situation. Perhaps ask others for their ideas.

§  Remind yourself that everything is constantly changing, and that “This too shall pass.”

§  Realizing that you could find a way to cope with even your most feared catastrophe can be both healing and empowering.

History

This method was adapted from multiple practices created by psychologists Michelle Craske and David Barlow in their book Mastery of Your Anxiety and Worry.

Cautions

Do not vividly imagine your feared event occurring. If you become very fearful, anxious, or uncomfortable while thinking that your fear may actually happen, please discontinue the practice. Just brainstorming ways that you would cope with your feared event is effective.

Please remember that just because you are imagining what would happen if your feared event occurred does not mean that it is now more likely to happen.

Notes

If you tend to blame yourself for bad things that occur in your life, it is helpful to remember that there are many factors, many we are not even aware of, that contribute to the difficulties in our lives. Also, keep in mind that negative events happen to everyone.

[Arnold666]

Name

Problem Solving

Purpose/Effects

Effective problem solving is a tool that can be used in all areas of your life. Two common barriers that hinder problem solving are defining the problem too broadly, and thinking that there are no possible solutions. Learning to define your problem clearly and specifically can make it more approachable. Additionally, brainstorming multiple possible solutions can help you find ones that will in fact work.

Method Summary

Specifically define your problem, and then brainstorm some possible solutions. Next, rank these solutions in terms of viability. Then try one or more and see what happens. Last, based on what happens, either enjoy the results or revise your solutions based on this new information and try again.

Long Version

§  Choose a problem in your life that you would like to address.

§  Specifically define the problem, focusing solely on the facts and avoiding interpretations based on feelings.

§  EXAMPLE: A person might say, “My partner doesn’t appreciate me or the work I do for our home.” However, if this peson focused on observable facts alone, the restated problem could be, “My partner does not help with chores around the house or thank me for the work I do.” The second kind statement is more likely to lead to real solutions.

§  Once you have defined the problem in this factually focused way, begin to brainstorm some solutions.

§  Get creative! Write down as many solutions as possible, no matter how implausible they may seem.

§  This will help activate your creative thinking and perhaps reveal previously unseen solutions. It can also reveal that there are more viable solutions than you originally thought.

§  Next, rank your solutions based on practicality and effectiveness.

§  Choose the top three potential solutions and make a specific plan for implementing each one.

§  Now, rate (in percentage form) the likelihood that each of these three potential solutions will solve the problem.

§  After analyzing the pros and cons of each solution, select the most reasonable one and try it. If it does not work, move down your list of solutions until you successfully solve the problem.

History

This method was adapted from a practice created by Canadian psychologist Donald Meichenbaum and later expanded upon by psychologists Michelle Craske and David Barlow in their book Mastery of Your Anxiety and Worry.

Cautions

Be wary of trying to carry out solutions that are too impractical, expensive, or time-consuming.

Notes

Just because a solution has the highest probability of working does not always mean that it is the best one to pursue. For example, imagine your car has broken down. Although buying a new car may have the highest probability of solving your problem, it may not be financially viable. Use the cost-benefit analysis to determine the amount of time and money needed to implement your solution, and then choose a plan accordingly.

[Arnold666]

Name

Progressive Relaxation 

Purpose/Effects

Many people are stressed out, and this causes them difficulties at work and at home. They may have trouble falling asleep, or getting a good night's rest even when they do sleep. This progressive relaxation technique is a proven way to chill out, release all the tension from your body, and get some sleep.

Method Summary

Tense a muscle group as hard as you can, then let it go. Repeat this for each muscle group in the body.

Long Version

§  Lie on your back, with your arms by your sides. Your knees can be raised if this releases the lower back.

§  It’s best to do this in a quiet, dark room where you will not be disturbed. Make sure all phones are turned off!

§  Start with the calf of one leg. Breathe in very deep and then let it all the way out. When the breath is out, tense the calf as tightly as is possible. Hold this tension for at least 10 seconds, giving it your all. Then let it go, relaxing it completely, and inhaling deeply again.

§  Next move on to another body part, for example, the other calf. Repeat the process, tensing this calf for 10 seconds or more, and then letting it relax.

§  Work with each muscle group in turn. The sequence may go something like this:

1.    Left calf and foot

2.    Right calf and foot

3.    Left thigh

4.    Right thigh

5.    Left buttock

6.    Right buttock

7.    Lower belly

8.    Stomach

9.    Back

10. Shoulders

11. Left bicep

12. Right bicep

13. Left forearm and hand

14. Right forearm and hand

15. Neck

16. Face

§  Once you have covered the entire body, you can either repeat the process as many times as you wish, or consider yourself done for now.

History

This progressive relaxation has been taught for decades and works wonders!

Cautions

This technique can make you very sleepy. It may be better not to operate machinery immediately after doing this meditation. Do not do it while driving.

[Arnold666]

Name

Realizing Intention

Purpose/Effects

Intention is the force directing an act of will for good or evil reasons. Actions stimulated by negative intentions--whether greed, envy, delusion, or hatred--tend toward bad results. By being aware of our real intentions, we can improve the world for ourselves and for others. It allows us to take real responsibility for the consequences of our actions. Then we can endeavor to always act with truly good intentions, to ensure positive results for all.

Method Summary

Find your purpose, discover what intentions will help you to realize this, thoroughly examine them, and then use them to act with your purpose in mind.

Long Version

1.    Sit in a relaxed but alert posture, with the back straight but without straining the body.  Meditate quietly on the breath and gently center yourself in the body.  The posture meditation technique here walks you through a simple but effective technique that will help prepare you for contemplation of intention.  Allow yourself to reach a state of gentle disinterest in the everyday goings-on of your world.

2.    As you come to this point, come psychologically to the end of your life, not in a frightening or threatening way but in a contemplative way, as if you have just finished an autobiography and are considering the message or moral at the end of that story. Consider your values and your successes. Now, with understanding and forgiveness for your own humanity, consider how you could have better lived those values, how you could have done better for yourself and for others from this future place. Use this gentle consideration from that future to discover what the future you would say to the present you: what is your meaning in life? What is your true purpose? And how could you better fulfill that purpose?

3.    Now, coming out of this contemplative state with as much compassion for yourself as possible, write down your life’s purpose on a sheet of paper. Then, underneath this, make a list of core values that reflect this; for example, if your purpose is to improve the lives of the less fortunate, you might write “compassion,” “generosity,” “unselfishness,” etc. Next, use these values as intentions. Create a list underneath the first one with concrete actions that realize these good intentions. With our previous example, these behaviors might be working with a charitable organization, donating time and money. Your purpose and values don’t necessarily have to be this “saintly,” your purpose could just be to be the best life partner and parent you could be.

4.    Next, affirm these core values.  As shown here, expressing deeply held values allow us to feel empowered.  In a mirror or with a friend, explain what you have on your paper: what your purpose is, what your values are, and how you will but those values into action.   This friend doesn’t need to respond to your affirmation; he or she just needs to listen.

5.    Finally, in a standing position, come into full awareness of your physical body and your mental strength. When you have established yourself as an empowered being, bring into mind one of your intentions, perhaps the one that is easiest to realize. Next, bring to mind the opposite side of this intention: what may stand in the way. Considering this obstacle, bring to mind the decision to act in spite of it. Become fully and entirely aware of the strengths of your present self and of how much it would benefit yourself and others if your intention were realized. Next, become fully and entirely aware of the other side, trying to completely understand its opposite position and how you can appease its needs reasonably without denying your intention. Finally, open yourself to the universe, considering the ramifications of your intention and examining it to see if it truly increases the good of all. Fully examine your intentionality. When you are sure that your intentions are sound, make the decision on what the first step you take will be.

History

Wise Intention is the second part of the Buddhist Eightfold Path to the relief of suffering; the Buddha said that speaking and acting with a pure mind leads to happiness and that speaking and acting with an impure mind leads to suffering. Later psychologists pointed to discovering intention behind action as a way in which to find meaning in a universe that often seems devoid of it. Philosophers from Aristotle to Kant discussed how intention links actions and results and allows us to comprehend our world and "make sense of it all."

Notes

The oft-repeated phrase "the road to hell is paved with good intentions" reminds us that intentions not fully examined often lead to bad ends. Use this phrase to remind yourself to look at the root of an intention, not just its superficial appearance.

[Arnold666]

Name

Scheduling Something Pleasant

Purpose/Effects

Many of us know that when we are feeling sad and depressed getting motivated to do almost anything can be difficult. We often find ourselves withdrawing from people and activities that we previously enjoyed. Scheduling one or more pleasant activities into our daily life is a way to help increase our positive experiences, social engagement, and activities, all of which can make us more energized and help improve our thoughts and mood.

Method Summary

In your mind or on paper, come up with one or more pleasant, fun, or pleasurable activities. Then see if you can set up your schedule to do one or more of these activities each day.

Long Version

§  Begin by brainstorming one or more activities that you enjoy doing.

§  It is best to do this when you are in a good or neutral mood so that it is easier to think of ideas.

§  Activities can be large or very small, such as going to dinner with friends, taking a hot bath, listening to music, or going to the park.

§  If you have trouble thinking of ideas there are many pleasant activity lists online such as this one

§  After completing your list, each day see if you can select one or more activities that you will make time to do.

§  While you are doing your pleasant activity, try to really pay attention to and be mindful of your experience, focusing on how it feels and what thoughts, emotions and sensations are present.

§  After a few days or weeks check in with yourself about how things are going and if you wish to schedule in more than one activity a day go for it!

§  Continue trying to incorporate and make time for pleasant activities in your life as much as possible and notice how it affects your mood and wellbeing.

History

In the 1950’s psychologist B.F. Skinner was the first to propose that depression was associated with a withdrawal from healthy behaviors. While initially behavioral activation, which includes scheduling pleasant activities, was a component of cognitive behavioral therapy, in the early 1970’s various behavioral psychologists led by Peter Lewinsohn created behavioral activation as a stand-alone treatment. The treatment has since been modified and expanded over the past decades by various psychologists.

Cautions

Don’t be disheartened if you can’t seem to “get going” or think of pleasant activities- depression makes these things very difficult and it is not your fault! Remember to be gentle with yourself and refrain from self-judgment or criticism if you cannot think of a pleasant activity- this is very common when we are feeling bad.

Notes

Sometimes we can feel as if we don’t have time for pleasant activities, however it can be helpful to set aside a specific time each day that you plan to do your activity. Also, pleasant activities need not be time-consuming endeavors and can be as short and simple as eating a good meal or taking a break to stretch.

If you are having trouble actually doing the pleasant activities, see if you can carve out and designate a specific time to do them into your daily planner or schedule.

Remember that the most important thing is to treat yourself with kindness and not to beat up on yourself if you do not do a pleasant activity.

[Arnold666]

I love this

Name

Scheduling Worry Time

Purpose/Effects

For many chronic worriers an endless stream of worries can consume the entire day, causing both mental and physical exhaustion. In this method, designating a daily worry time can actually help decrease the amount of time spent worrying. It can also help reduce the pull of your worries and increase your control over where you direct your attention.

Method Summary:

Set a specific time each day that you will allow yourself to worry as much as you want for a certain amount of time. Afterwards, postpone all future worrying until your next designated worry time.

Long Version

§  Choose a specific time each day to be your daily worry time.

§  It is best to pick a time that works with your schedule when you have at least 30 minutes.

§  Throughout the day identify when you are worrying. If you notice you are worrying before your designated worry time, gently but firmly postpone your worrying and return to the task at hand.

§  It can be helpful to keep a sense of humor during the practice and perhaps say to your worry something along the lines of, “Thank you for your concern but I will see you later at (certain time) today.”

§  When your worry time arrives, designate 30 minutes to dive deeply into your worries and let yourself think and worry as much as you can.

§  Try to worry about one topic at a time and when you have exhausted all thoughts and concerns about it you can choose another topic.

§  If you wish you can write your worries down, say them out loud, or record them.

§  Try not to distract yourself from worrying. If you get bored, notice that and ask yourself if there is anything else you would like to worry about. Getting bored during worry time can loosen the grip and seriousness of your worries.

§  After your 30 minutes is done bring yourself back to the next task in your day.

§  You can thank your worries for sharing and tell them that you will see them tomorrow.

§  After your worry time, if worries arise tell yourself that you have already had your worry time for the day and will see to that thought tomorrow.

§  If you find yourself gripped by a particularly scary thought, you can write it down to remind yourself of it during your next worry time.

§  Try to practice every day for at least one week without skipping your worry time. This will make it easier for you to detach from worrying when it is not your worry time.

History

Setting up a worry time is a practice used in cognitive behavioral therapy to treat various anxiety disorders.

Cautions

During your worry time it is not recommended to delve into traumatic events or relive extremely stressful situations. If you find yourself becoming highly anxious, fearful, or uncomfortable please discontinue the practice.

Notes

§  In general, and especially if you have trouble falling asleep, do not schedule your worry time right before bedtime.

§  Also, some people prefer to have two shorter worry times instead of one long worry time.

§  The duration of your worry time can also be adjusted. Some prefer to only take 10-15 minutes each day for their worry time.

[Arnold666]

Name

Seeing the Good in Others

Purpose/Effects

Looking for the good qualities - such as strengths, good intentions, talents, virtues, efforts - in another person can have many benefits. Seeing the goodness in someone can improve your interactions and relationship with that person, and also bring out the best in him or her. Through this practice you are inclining your mind to look for the good, while also offering others the gift of being “seen” with kindness.

Method Summary

Look for good qualities in one or more people you meet each day.

Long Version

§  When you wake up in the morning, set the intention to look for the good qualities in one or more people you encounter this day.

§  When you meet someone, look for one or more good qualities in him or her. These qualities can be mild, such as a basic sense of fair play. The other person does not need to be a saint, and can have problematic qualities as well (as most of us do).

§  Remember that, just like you, this person wishes to be safe, happy, and free from suffering.

§  Imagine that you are seeing a fundamentally noble being deep down inside him or her.

§  Let the intention of seeing good in others guide your actions as you speak and interact with this person.

§  Notice how this person responds to being seen and treated in this way. Also, notice your internal responses toward this person.

§  If you wish, gradually increase the number of days you do this practice. Also, work with seeing goodness in all people you encounter, including strangers or difficult people.

History

Seeing goodness in others is practiced in many cultures and praised by many, including the Dalai Lama and Nelson Mandela.  The method presented here was adapted from a practice created by Jack Kornfield called Seeing The Secret Goodness, and a practice by James Baraz titled Looking for Joy. 

Cautions

Sometimes it can be challenging to find good qualities in strangers or difficult people. Be patient with yourself as you do this practice, and keep continuing to search for any good qualities in this person.

Notes

In India, it is common to greet others by bowing and saying, “namaste,” which means, “I honor the divine in you.”

[Arnold666]

Name

Self-Advocacy

Purpose/Effects

Self-advocacy here means treating yourself (and demanding, albeit gently and reasonably, that others treat you) as if your worth is no less than any other being. We live in a culture that alternately promotes self-esteem and equality while promoting interests that are often destructive to individuals and groups. Women, especially, are often taught as girls not to speak up and assert themselves for fear of being "unladylike." We often neglect our own needs and yearnings for the benefit of others. When this becomes pathological and crippling, it inhibits our true wills, and practice in self-advocacy is needed.

Method Summary

Learn compassion, advocacy, and lovingkindness for others, then apply it to yourself.

Long Version

Exercise #1: Basic Advocacy:

§  Sit in a comfortable meditative posture, relaxed and alert. While breathing gently and calmly, begin to think about something for which you have unequivocal good feeling. It could be a parent or a child, a pet or a friend, or even a place or a concept. Begin to wish that person or thing well. You might want to use the lovingkindness techniques detailed here. Consider fully this sensation of caring. Fill yourself with this feeling of support for something and explore it. Examine how advocacy of this sort makes you feel, how you think about the object of your advocacy, your emotions and attitudes. Perhaps slowly try to ramp up this feeling of goodwill. Love fiercely. Care strongly. Then, center your attention on the power of your caring and your commitment to this positive feeling. You might also try to weaken the feeling to see how your mind behaves under those circumstances. Then dial it back up. Notice how your advocacy is something you have control over, and how good it feels to be fierce and strong about love. Enjoy it; it is beautiful.This exercise reminds us of the warmth and pleasure that come from caring, especially caring strongly. It tells us about our own strength and determination. We also find in ourselves the capacity to love completely an imperfect thing. These skills will help us to then begin to self-advocate.

Exercise #2: Self-Advocacy:

§  Settle into the same relaxed and alert posture as before. Now, bring to mind yourself as a child. Focus on your many qualities, how worthy of love you were and how vulnerable. Consider how, even as a child, you were imperfect but good enough. Have compassion for that young child. Then, gradually, move that compassion to yourself now as an adult. Have compassion for your foibles and mistrials as well as for the trauma, bad luck, and hard circumstances you’ve had to endure by virtue of your humanity. Settle into this compassion, allowing it to flow into you with each inhalation. Move on to lovingkindness, feeling it for the child you once were and moving it into adulthood. Feel lovingkindness for yourself now, expressing with your inner voice well-wishes and affection for the person you are, despite your flaws. Finally, move toward advocacy. Return to the child you were, and think about how, if you needed to, you would protect that child and would help that child just as you would any child. See if you can bring this same advocacy to your adult self, empowering you to protect and help yourself and to advocate for your own wellbeing. Consider how you will act in your best interest in the face of illness, bad luck, mistreatment, and suffering, just as you would for the interest of a child. Fill yourself with this powerful feeling of self-advocacy and enjoy it. Allow your mind to commit itself to advocating for you.

History

Self-advocacy has its roots in 19th-century psychological and philosophical thought that questioned the self-sacrificing ideals of Western culture. The concept of will evolved from Schopenhauer and Nietzsche (who often viewed it in rather bleak terms) into something positive and empowering with the movement toward self-esteem in the late 19th century.

Cautions

Do not confuse your selfish wants with things that must be advocated for. You, as a human being, have the right to advocate for equal treatment, freedom from abuse, the ability to follow your dreams, and respect from others. Self-advocacy does not mean that petty emotions and greedy desires are okay just because you think them.

Notes

Self-advocacy is also a term used in the disability rights movement expressing the right that people with disabilities (especially the developmentally disabled) have to control their own lives and to self-determine. The ability to speak up for oneself is crucial for human beings in order to feel empowered about their own lives.

 

[Arnold666]

Name

Self-Affirmation to Reduce Self-Control Failure

Purpose/Effects

By affirming one's one sense of self, one can strengthen one's self-control. Positive feedback from oneself and from others, but most especially expressing one's core values, strengthens the personal will. This strengthening can counteract the individual's automatic or habitual response and replace it with a conscious willful response. This empowers the individual to change himself or herself and his or her ability to manage his or her life. This form of self-affirmation can be used against procrastination, addictive and compulsive behavior, discouragement at difficult tasks, and other minor problems that result from a lack of self-control. It also has been shown to improve mood and long-term self-esteem.

Method Summary

Express your core values to help strengthen your willpower.

Long Version

§  Expressing one’s core values is a courageous act that affirms the self. In this exercise, we will focus on this aspect of self-affirmation because it has been shown to be the most effective of its forms.

§  Think for a long and introspective period about your core values. What defines your worldview? What do you consider your own personal guidelines for living well in the world. Your core values could be anything–compassion for others, dedication to one’s work, a good sense of humor–as long as they are real. Don’t pick something just because it makes you sound like a saint. Remember, the point of this exercise isn’t to win an essay contest for “best human being.” You are trying to affirm the very deepest and most meaningful parts of your self.

§  Write a short essay explaining one of your core values and why it is important to you and to others. You might also want to include an instance in which this value had made a difference in your life. You might want to begin a journal which you use to write about these core values. You could treat each value as the subject of a newspaper-style editorial piece, in which you can express your most deeply-held values.

§  As a supplement to this exercise, express these values in the real world. If you believe strongly in honesty, endeavor to be honest and to promote honesty in others. This also acts as a self-affirmative act.

§  Over time, you may find that this self-affirmation has increased your ability to self-control. Continue to practice this expression in your everyday life to maintain the strength of your willpower.

History

Dr. Roy Baumeister developed the idea of willpower as something that can be strengthened with exercise and depleted with disuse beginning in the 1980s. Researchers Brandon J. Schmeichel and Kathleen Vohs released a paper in early 2009 summarizing the findings of a series of experiments in the Journal of Personality and Social Psychology. In these experiments, subjects had their egos "depleted" and then attempted to counteract this depletion using self-affirmative strategies. The results showed a remarkable power in self-affirmation to empower the individual and to increase self-control; it even strengthened some subjects' pain tolerance!

Cautions

Though growing one's self-control has been shown to help reduce addictive and compulsive behaviors, serious addictions or psychological compulsions may require more assistance than just self-affirmation.  You may want to consider the Twelve Step programs Link

Notes

This program of self-affirmation is very helpful in reducing the tendency to procrastinate. Putting things off is a perfect example of the kind of self-control failure the scientists wanted to work against. By affirming your strength through your core values, you affirm your ability to act -- that is to say, your ability NOT to procrastinate.

[Arnold666]

Name

Self-Compassion Pause

Purpose/Effects

Self-compassion is a powerful tool you can use to improve your well-being, self confidence and resilience. Many find it easy to have compassion for others but struggle in applying this same kindness to themselves. By taking moments throughout your day to pause and practice self compassion, you can gradually increase this quality and make it a more regular habit in your life.

Method Summary

Pause a few times a day – especially when you are a feeling stressed or overwhelmed – and practice self-compassion.

Long Version

§  When you find yourself stressed out in a difficult situation, take a moment to pause.

§  Reach up and touch your heart, or give yourself a hug if you are comfortable with that.

§  Take a few deep breaths.

§  Acknowledge that you are suffering and see if you can treat yourself with as much kindness as you would a dear friend or child who was struggling.

§  Offer yourself phrases of compassion, first by acknowledging your suffering:

§  “This is suffering.” or “This is really painful/difficult right now.” or “Wow, I am really suffering right now!”

§  “Suffering is a part of being human.”

For the final phrase(s), choose whatever is most appropriate for your situation. Feel free to use any of the following phrases or create your own:

§  May I hold myself with compassion.

§  May I love and accept myself just as I am.

§  May I experience peace.

§  May I remember to treat myself with love and kindness.

§  May I open to my experience just as it is.

§  Return to your daily activities, intentionally carrying an attitude of self-compassion and acceptance to your day.

History

This method was adapted from the Self-Compassion Pause used in Kristin Neff and Christopher Germer’s Mindful Self-Compassion (MSC) training program.  For more information about their program and about self-compassion, visit:

http://www.mindfulselfcompassion.org/ and http://selfcompassion.org/

[Arnold666]

Name

Self-hypnosis, autohypnosis

Purpose/Effects

Self-hypnosis is an important branch of modern hypnotherapy, used either in addition to guided hypnosis.  It can be done using a CD or tape recording that leads you into a trance state, or through a learned routine, such as the one below.  Self-hypnosis can be an effective therapy for pain relief, gastrointestinal upset (especially in the case of irritable bowel syndrome), a tool to assist in weight loss and addiction recovery, and to relax, relieve stress and anxiety, and to promote general wellbeing.  By leading the conscious mind into a relaxed, unfocused awareness, it becomes susceptible to positive autosuggestion.

Method Summary

Sink into a state of complete relaxation and trance, state the necessary affirmations, and re-emerge.

Long Version

1.    Find a quiet place where you can turn ringers off of phones and otherwise ensure silence for at least half an hour. Sit or lie down comfortably; many people enjoy using a recliner for self-hypnosis sessions. Ease into a restful position, with arms and legs lying heavily and loosely. Don’t cross your legs as they may start to fall asleep and leave you uncomfortable.

2.    Close your eyes and begin to breathe deeply in through the nose and out through the mouth. Slowly relax your body by visualizing the tension and stress flowing out of your muscles, starting at your toes and moving up your legs, through your torso and arms, and finally your head. Let your heavy limbs become lighter with this visualization.

3.    In a similar way, let the mental sensations of fear, stress, and anxiety flow out of your mind. If they arise, instead of trying to force them out, just observe them and let them slowly pass away. Visualize with each breath these negative feelings leaving with each exhalation and a bright white light coming in with each inhalation, bringing with it positive feeling and a healing energy.

4.    Now, visualize that you are at the top of a flight on ten stairs. Visualize yourself descending this staircase slowly, counting down to yourself with each one, from ten to one. When you reach one, you will be at a doorway. Visualize opening this door to a calm paradise, full of beauty and serenity. Allow yourself to relax and enjoy the natural beauty of your personal haven, breathing in its purifying air deeply. While you are here, you may decide to make some affirmations. Visualize yourself walking through your serene place until you come to a body of water. Look down into this body of water and see your reflection looking back at you. With relaxed and loving resolve, repeat between one and three affirmations silently to yourself two or three times each. For more on affirmations, read the article here.

5.    When you have made your affirmations and explored your paradise as fully as you wish, return to the doorway. Visualize yourself opening the door and ascending the staircase slowly and relaxedly, counting up silently from one to ten. When you have reached the top, take three easy breaths and let them bring you back to the outside world. Rest silently with your eyes closed for a little longer, then allow them to open and take in the world from your newly relaxed and refreshed state.

6.    As you do this exercise more, your trance will deepen and improve.

If you’d like to try another technique, this young gentleman has recorded a video of a different, quick, and easy method:

History

The 18th-century German physician Franz Mesmer developed a primitive form of hypnosis based on what he called "animal magnetism"; later, the Portuguese monk Abbé Faria postulated that hypnosis-type effects were due to the power of suggestion instead. In 1841 the Scottish physician James Braid took these ideas and developed both traditional guided hypnotism and self-hypnotism. Later, psychologists like Émile Coué refined autosuggestion techniques. In the 20th century, research confirmed that self-hypnosis had similar effects to "hetero-hypnosis" and proved its worth as a self-help technique.

Notes

If you find hypnotic and autosuggestive techniques helpful, there are a great many different possibilities. Follow the links below under "See Also" for some suggestions. You may want to use self-hypnosis as a supplement to hypnosis sessions guided by a therapist. This is a very effective way to maximize therapeutic benefit while saving time and money.

[Arnold666]

Name

Shadow Exercise

Purpose/Effects

This exercise will help open up the hidden depths of your creative self.

It can also be used to begin the journey of self discovery.

Method Summary

Describe a person you strongly dislike.

Long Version

1.    For this exercise you need paper and a pen.

2.    Now bring to mind someone who you really strongly dislike, or someone who has a lot of behaviors that drive you crazy and make you angry.

3.    Make a list of all the things about this person that you do not like. Be very specific about which things about them or their behavior bother you.

4.    When you have finished, draw a box around this list.

5.    In large letters, label this box “My Shadow.”

6.    Consider that all the characteristics you have written down represent a hidden, unconscious part of yourself. This is a part of yourself that you hate, fear, or otherwise dislike for some reason.

7.    Think about how many people around you demonstrate these shadow characteristics you have described. You may be surprised!

8.    It is often the case that we attract into our lives people and situations that have these shadow characteristics that we dislike. This is because the shadow is a disowned part of yourself that contains important parts of your overall, whole personality.

9.    Sit for a moment, and consider if there is a way, through art or writing or some other creative expression, that you can express this disowned, suppressed part of yourself. The shadow is where the power and creativity in your soul lives!

History

The concept of the shadow was first elucidated in this form by psychologist Carl Jung.

Cautions

Shadow work can sometimes be quite difficult or intense. If you want to do deep shadow work, it is recommended that you do so with the help of a Jungian therapist.

Notes

Because the shadow represents a repressed part of our own unconscious self, it is very common for the shadow to appear in dreams. Nightmares, dreams of monsters, killers, demons, etc., are often simply the shadow appearing in its most disturbing disguise. If this is the case, do some dream tending with the image.