From the author:
The small emergency package: 4 tips to stop the bustle
There are plenty of ways to reduce stress caused by a wusel. In the following you will find four small exercises, which are excellent as an interruption, if a Wusel again with its usual behaviors.
1. Breathe away the wusel
If it is a wusel that triggers stress or anxiety, it helps to consciously focus on your own breathing.
Breathe in and out calmly
Breathe peacefully through the nose and through the mouth. Pay particular attention to a slow and as long as possible exhalation. Imagine how you exhale a bit of stress or fear with each exhale.
And take a little break before you start inhaling again to imagine how you inhale the necessary calm and serenity.
Breaks and mindfulness
Mindfulness for your own breathing instead of directing yourself to the voice of a bustle is an ideal interrupter for many bustle actions.
If you are currently unfamiliar with breathing techniques, you may be skeptical at this point. Nevertheless, try the exercise on occasion. Chances are, you'll be pleasantly surprised.
2. Information overflow
If you hear the voice of a bustle and want to hide it, the following exercise will help. Sit comfortably on a chair so that your feet are both on the floor. Now feel your breathing again.
Concentrate on breathing
Concentrate on your breath, focus your attention on it. You may still hear the wispy voice telling you something you don't want to hear. This is not bad at all, but takes us to the next step of the exercise.
Now focus not only on your breathing, but also on how your feet are on the floor, how it feels to feel the floor.
It depends on your perception
It is important that you concentrate on both at the same time. So on the breathing and on the feet. Is the wispy voice still there? Don't worry.
Then you will also notice how you feel the back of the chair. So focus on breathing, feet on the floor and chair back. It is quite likely that you cannot concentrate on these three things at the same time. And that's a good thing, because then you can no longer concentrate on the screaming voice.
3. Sun versus waste oil
If the Wusel has already caused bad mood, frustration or anger, the following exercise helps:
Sit comfortably, watch for a moment on your breathing and feel your feet on the floor. Notice how you breathe and breathe out while your feet are stably on the floor. Close your eyes and bring the focus to the inside of your body. Imagine how the stress, the anxiety, the anger, all the negative thoughts and moods in your heart have found a place where all of this condenses into a thick soup, a black broth - similar to waste oil.
The mental drain valve
Now install mentally a drain including check valve on one leg at the height of your ankle. This does not have to be anything complicated, a simple drain valve is enough. If you feel like it works with a golden valve. You decide.
Open the shut-off valve and notice how the black broth, the old waste oil, flows out of you through the drain and the liquid level continues to drop. When everything is outside, close the valve again. Give yourself a moment to feel how it feels.
Think of an energy source
Imagine an energy source just above your head. This can be a sun or a bright light, something that is comfortable and embodies the energy positively charged to you. Now visualize a kind of flap on top of the head that you open to let in the positive energy. And see how your body is enriched bit by bit with this soothing, positive energy.
Do not listen until the energy really fills you completely. Then you can close the flap and enjoy the positive energy. This exercise can be a wonderful mood brightener. Here, too, as always: Give yourself the necessary time and a quiet place.
4. Perceive the world again with all your senses
The next exercise is very light and yet very efficient. When a whisper starts, we usually experience a rather limited way of perception, a kind of tunnel vision. What is closer than expanding this restricted perception again and taking an 360-degree perspective instead of the tunnel?
If you notice that a wusel is just in the starting blocks, be aware of your surroundings. Look around slowly and see what you see. Every little detail is important. Let your eyes wander slowly. Also, listen to what you hear, no matter what it is: music or noise, voices, or just silence. Listen carefully while you keep your eyes moving. Try to take your surroundings with a sharpness and accuracy that is often increased.
For the most part, our brain receives so many sensory impressions through this exercise, that there is no more space for the perception of the wusel voice.
Each of the four exercises from the emergency package above helps to stop paying attention to the wusel for a short time.
Don't be too surprised if the bustle has long since disappeared over all mountains when you have finished the exercise.
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