therapy session 02-07-2023

[manuel_moe_g]

[1] You Are Not So Smart podcast - 252 - Procrastination - Britt Frank

https://youarenotsosmart.com/2023/02/06/yanss-252-why-procrastination-is-not-a-weakness-nor-a-character-flaw/

[2] when i am putting off showering, and a gap opens up between stimulus and response - use belly breathing

https://www.health.harvard.edu/blog/ease-anxiety-and-stress-take-a-belly-breather-2019042616521#:~:text=Feel%20it%20in%20your%20belly&text=Belly%20breathing%20stimulates%20the%20vagus,pressure%20and%20lowering%20stress%20levels.

[3] when i walk my dog - enhancing it to have surplus of mental energy afterwards, mental energy available for my daily tasks

the touch of the feet against the ground

hands holding the leash

breathing in the air

seeing dog sniff, seeing the houses, trees, grass

listening to all the sounds

[4] productivity - my activity & my rest - i have (unhelpful) judgements about them, always

when i catch judgement: i say "this is judgement", and say "i am sorry" to myself

"i am grateful that i actually did ..." (and name the tasks that i did this day)

"i am grateful for the rest that reduced anxiety"

[manuel_moe_g]

judgment and morality about productivity, rest, what i do to relax and reduce anxiety, procrastination, etc.

judgment and morality about those things is of limited help, has the potential to do a lot of harm, i see this play out in my life

when i feel judgement and morality, and a gap opens up between stimulus and response, I will say to myself "this is judgement"... "I am sorry" (said to myself)... and then i will imagining hugging the part of my brain that created the judgement, because that part of my brain is just afraid of being forsaken

[Mental Fairy]

Forgiveness for one’s self is a beautiful ability to have

[oak]

Forgiveness for one’s self is a beautiful ability to have

Word.

[manuel_moe_g]

saw a TikTok about how when we catch ourselves doing mindless smartphone browsing, it is really just self-soothing while our body is in <Freeze> (one of the trauma responses along with <Fight> <Flight> <Fawn>). To get out of an <Freeze> (because <Freeze> is not helpful as a extended state) we can focus in on our bodies.