Ted Zeff on strategies for nurturing our sensitive self скачать в хорошем качестве

Ted Zeff on strategies for nurturing our sensitive self

Ted Zeff on strategies for nurturing our sensitive self http://highlysensitive.org/238/ Ted Zeff, PhD is author of several books on helping HSPs, including "The Highly Sensitive Person's Survival Guide: Essential Skills for Living Well in an Overstimulating World" and "Highly Sensitive Person's Companion: Daily Exercises for Calming Your Senses in an Overstimulating World." Coping Strategies that Dr. Ted Zeff teaches for the Highly Sensitive Person: Create a Daily Routine 1. Your morning routine will set the tone for your day while your evening routine will influence the quality of your sleep. 2. Wake up 15-20 minutes earlier than usual to begin your morning routine. 3. Begin with some gentle stretching, yoga postures or light calisthenics. 4. Spend at least 15 minutes centering yourself through meditation, progressive relaxation or listening to a meditation tape. 5. Eat a nourishing breakfast slowly. 6. Leave plenty of time to commute to work. 7. Your evening activities should consist of calming endeavors such as reading uplifting books, writing, meditating, taking a bath or having light discussions. 8. Try not to watch over-stimulating or violent television shows in the evening. 9. For 30 minutes prior to going to sleep, turn off the day and go inward by meditating, listening to a relaxation tape or whatever helps you make the transition to a restful sleep. Using the senses to calm yourself 1. Avoid jarring noises by listening to relaxing background music or wearing earplugs. 2. Give yourself or receive a massage on a regular bases. 3. Reduce the time you are sitting in front of a television or computer screen and gaze at beautiful pictures or nature frequently. 4. Reduce your use of caffeine while drinking calming herbal teas and a lot of pure water. 5. Eat warm, nurturing food. 6. Try inhaling calming essential oils or incense. 7. Take a mini retreat twice a week and a longer retreat several times a year.