In the course of life, we may encounter various difficulties and compelling emotions from time to time. At this point, it is very important to be able to express with compassion to ourselves what these experiences mean to us, what they are trying to tell us, and that they are not permanent but temporary experiences. Adopting a self-compassionate approach that will strengthen our self-awareness will support us in recognizing our own resources and making them more functional while coping with the difficulties we face. It is important that we make our regulation skills more functional and facilitate our contact with our emotions and experiences in a compassionate and unconditionally accepting way. If you are going through a process, you can benefit from the exercises below. At this point, you can contact me if you need more and professional support.
The Walk of Feeling and Enjoyment: Self-compassion not only enables the individual to realize their negative emotions and confront their pain, but also actively nurtures positive emotions. The main purpose of this application, which is based on the phenomenon of negativity bias, is to make individuals realize that they deal with the situations and events they encounter in their daily lives by focusing only on their negative aspects, and therefore they miss the positive progress in their lives. about 15 minutes of walking at a leisurely pace in a relaxing area such as a garden or woodland. During this walk, you should try to focus on the eye-catching objects around you by using your five senses. The purpose of walking is not to enjoy or do things. It is simply allowing the environment to be experienced by being noticed. Notice something beautiful, interesting, or inspiring during your walk. When you come across something enjoyable and beautiful, let yourself go to it, enjoy it and give it to you. When you lose your interest, pay attention to another interesting and beautiful thing.
Tagging Emotions: Naming the compelling emotions experienced due to difficult life events prevents that emotion from getting lost in it, while making it possible to realize that it is lived with the emotion. At this point, in this activity, you are asked to think about a current problem that gives you mild or moderate stress and to name the uncomfortable feeling that this problem brings about. While doing this, you should be in a quiet room where you will feel peaceful, with your eyes closed, and take a few relaxing deep breaths before starting the activity. If you are experiencing many emotions related to the event you remember, choose the strongest of these emotions and name it. Say the named emotion out loud to yourself in a gentle and understanding tone.
Awareness of Emotions in the Body: Experienced emotions have mental and physical components. It is easier to work with the physical sensations of the emotion, namely the bodily (somatic) markers, than to deal with a difficult emotion at the thought level. This activity can be thought of as a continuation of the Labeling Emotions activity, or it can be done as a separate activity. What is required of you in this activity is to realize in which parts of your body the discomfort or tension caused by a current mild or moderate stressful life event that makes you uncomfortable is most evident. By noticing the relevant body area, you need to head there with your whole mind and fully experience the physical sensations that awareness makes. it is much more possible for them to become temporary and to be circumvented more easily. It is very useful for difficult feelings to be accepted beyond mere recognition and embraced on the axis of compassion. This activity can also be considered as a continuation of Labeling Emotions and Awareness of Emotions in the Body, or it can be done as a separate activity. It is aimed to soften the relevant area following the consideration of the event and the discovery of the area that causes discomfort in the body. For this, you need to put your hand on the area in question and make soothing contact while saying "I'm sorry you feel this way" that you think you need to hear. “I care deeply about you.” "Oh, it's so hard to feel that." You should say comforting things like At this point, if you wish or if you want to stop the exercise, you can open your eyes and become aware of your breathing. Essentially, what is desired in this activity is to allow the experienced discomfort to be experienced without being removed.
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