Guide. Become a God. Anton Alferyev

It does not affect the emotional state.

      4. Why is physical activity important for emotional well-being?

      a) It helps to distract from emotions.

      b) It promotes the production of endorphins, which improve mood.

      c) It does not matter for emotions.

      5. What role does communication play in the process of emotional regulation?

      a) It can make the situation worse.

      b) It allows you to look at the situation from a different angle.

      c) It does not affect emotions.

      6. How does the 5-4-3-2-1 technique work?

      (An open question for reflection.)

      Responses:

      1. b

      2. a

      3. b

      4. b

      5. b

      6. (The answer to the open question depends on your personal thoughts.)

      I hope this test will help you gain a deeper understanding of emotional regulation techniques and their impact on your emotional well-being!

Month 12: Self-compassion

      Self-compassion is a really important aspect of emotional well-being! When we encounter difficulties or setbacks, we often judge ourselves too harshly. Here are some ways to develop self-compassion:

      1. Positive affirmations: Create a list of supportive phrases that you can repeat to yourself during difficult times, such as: «I do my best» or» Mistakes are part of learning.»

      2. Practice Gratitude: Write down the things you are grateful for, even in difficult times. This helps shift the focus to the positive aspects.

      3. Visualization: Imagine that you are talking to a friend who is experiencing the same feelings. How would you support it? Try to transfer these words to yourself.

      4. Self-Compassion Meditation: There are special meditations that help develop self-compassion.

      1. Meditation on breathing and self-compassion

      – Find a quiet place where no one will disturb you. Sit comfortably, close your eyes, and focus on your breathing.

      – Take a few deep breaths in and out, allowing your body to relax.

      – Inhale and say to yourself as you exhale: «I accept myself for who I am.» Repeat this several times.

      – Then imagine hugging yourself with love and support. Feel the warmth and care inside.

      2. Meditation with affirmations

      – Sit in a comfortable position and close your eyes. Focus on your breathing.

      – Say a few affirmations to yourself or out loud, such as:

      – I deserve love and support.»

      – «I forgive myself for my mistakes.»

      – I accept my feelings and respect them.»

      – Repeat these affirmations until you feel them seep into your consciousness.

      3. Meditation with visualization

      – Sit comfortably and close your eyes. Take a few deep breaths.

      – Imagine that you are in a safe and peaceful place. It can be a forest, a beach, or any other favorite place.

      – Visualize how your best friend or loved one approaches you. They hug you and say: «I’m here for you. You’re not alone.»

      – Feel this support and transfer it to yourself, imagining that you are saying the same words to yourself.

      4. Meditation on Forgiveness

      – Find a quiet place and sit comfortably. Close your eyes and focus on your breathing.

      – Think about a situation that makes you feel guilty or ashamed. Allow yourself to feel these emotions without judging yourself.

      – Then say to yourself, «I forgive myself. I’m learning and growing.» Repeat this several times until you feel relieved.

      5. Self-care Meditation

      – Take the time to think about what you can do for yourself at the moment. It can be something simple, like having a cup of tea or reading a book.