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.
The result
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.
Text comes from: Wuselmanagement: Wie Sie Selbstsabotage vermeiden und den inneren Kritiker für sich gewinnen (2013) by Claudia Hupprich, published by BusinessVillage Verlag, Reprints by friendly permission of the publisher.
Simply make decisions for leaders: yes, no, maybe?
// By Markus Hornung
More salary, more responsibility, more career: A new job is created and offers an employee of the team unexpected advancement opportunities. Great news or dilemma? For the executive it is often both. After all, the boss has to decide who he is to take the place and accept that he is hitting other employees with it.
Negative emotions are part of the job
It is part of the proven standard repertoire of a boss to make unpleasant decisions and to represent them clearly. Often, however, superiors also have a bad feeling about it. Maybe there is the employee, who has been dedicated for years, who does not fool anyone in the department.
And yet he lacks social skills or openness for new ideas. If the new position is required, the boss will wisely use a more appropriate colleague.
What is behind the envy of your colleagues?
Regardless of who the manager chooses: Another member of the team will probably see himself in the new position. The opportunity to defuse the conflict lies in a one-on-one conversation. If an employee has been left out during the promotion, this is a personal defeat.
After all, his qualifications, successes and his daily work were not enough to win the race in the office. In search of the reasons, he compares his projects, values and strengths with those of the more successful colleague and may come to the conclusion: “This is unfair! I should have deserved the promotion. ” This can permanently impair motivation.
Understand emotions and make decisions
Leadership can take pressure here if it takes the incomprehension, the annoyance and ultimately the disappointment up and take
