Gonzalo Leon Uriarte’s Post

How to Be Emotionally Supportive? Set Boundaries (Framework #1) 🌅 — We covered boundaries yesterday: we've seen that they nurture safety and growth. Yet knowing that, perhaps you aren’t sure about how to communicate them. So, we’ll cover one method to communicate your boundaries with the DEAR MAN framework. This method comes from the Dialectical Behavioral Therapy (DBT) playbook. This therapeutic approach aims to improve interpersonal relationships and emotion management skills amongst other things. 🧘🏽 🟨 DEAR MAN — Describe Express Assert Reinforce Mindfulness Appear Confident Negotiate Let’s dive in. 🟨 Describe — State the facts clearly and concisely. Don’t put any judgment. Remove all people (you, I, he/she/they) from the situation. Depersonalize it unless you talk about snoopy, the office doggo. Then it's different! 💛 🐶 It's best to present the facts that way. 🐝 “That word has been said, then this happened, that has been said. And Snoopy was sleeping peacefully on my laps.” 💤 🟨 Express — Use the “I” statements to express your emotions concerning the exposed facts. 🐝 "From [problematic event], I felt [emotion, state of mind]." 🟨 Assert — State what you therefore want or need. Be as specific as possible to avoid any grey zone and foster complete understanding from all stakeholders in the conversation. 🐝 "Because it made me feel [emotion, state of mind], I need/want [boundary statement]." 🟨 Reinforce — Reward, gratify, validate the person if they respond well to you. 🐝 "Thank you for having respected my boundaries. I noticed. It's appreciated." 🙏🏽 🕊 🟨 Mindfulness — Focus on your goal. Don’t get sidetracked by other issues. Be mindful. One step at a time. It’ll all be okay. 🟨 Appear confident — Use your body language to show confidence even if you don’t feel like it. 🌼 Stand up straight. 🌼 Lower your voice. 🌼 Breathe. 🌼 Keep it clear and simple. 🌼 Avoid fidgeting. 🌼 Put your hands together. 🌼 Breathe. 🌼 Stretch your words. 🌼 Speak slow and calm. 🌼 Walk slowly. 🌼 Breathe. 🟨 Negotiate — Know the limits of what you are willing to accept and be ready to compromise with them. Keep what’s essential. That’s it! 💛 We’ve run through the DEAR MAN technique to help you communicate your boundaries better. And practice is key. 🗝 So, I recommend you picture a situation where you want to set boundaries. Go about the discussion in your head, one step at a time, and say what you want while following this framework. First, you describe... Then, you assert... [...] Finally, you negotiate peacefully. Imagine the conversation ending effortlessly and well. End of practice! Well done. You’re prepared and set up for success. 👏🏽 Are you feeling better now? Perfect! You’ve got this! 🙌🏽 I am with you. 💛 🕊 #LetsCareTogether #Empathy #Growth #Inclusivity #CompassionateLeadership #PersonalDevelopment #MentalHealth #EmotionalIntelligence

How to Be Emotionally Supportive? Set Boundaries (Framework #1) 🌅 — We covered boundaries yesterday: we've seen that they nurture safety and growth. Yet knowing that, perhaps you aren’t sure about how to communicate them. So, we’ll cover one method to communicate your boundaries with the DEAR MAN framework. This method comes from the Dialectical Behavioral Therapy (DBT) playbook. This therapeutic approach aims to improve interpersonal relationships and emotion management skills amongst other things. 🧘🏽 DEAR MAN — Describe Express Assert Reinforce Mindfulness Appear Confident Negotiate Let’s dive in. Describe — State the facts clearly and concisely. Don’t put any judgment. Remove all people (you, I, he/she/they) from the situation. Depersonalize it unless you talk about snoopy, the office doggo. Then it's different! 💛 🐶 It's best to present the facts that way. “That word has been said, then this happened, that has been said. And Snoopy was sleeping peacefully on my laps.” 💤 Express — Use the “I” statements to express your emotions concerning the exposed facts. "From [problematic event], I felt [emotion, state of mind]." Assert — State what you therefore want or need. Be as specific as possible to avoid any grey zone and foster complete understanding from all stakeholders in the conversation. "Because it made me feel [emotion, state of mind], I need/want [boundary statement]." Reinforce — Reward, gratify, validate the person if they respond well to you. "Thank you for having respected my boundaries. I noticed. It's appreciated." 🙏🏽 🕊 Mindfulness — Focus on your goal. Don’t get sidetracked by other issues. Be mindful. One step at a time. It’ll all be okay. Appear confident — Use your body language to show confidence even if you don’t feel like it. Stand up straight. Lower your voice. Breathe. Keep it clear and simple. Avoid fidgeting. Put your hands together. Breathe. Stretch your words. Speak slow and calm. Walk slowly. Breathe. Negotiate — Know the limits of what you are willing to accept and be ready to compromise with them. Keep what’s essential. That’s it! 💛 We’ve run through the DEAR MAN technique to help you communicate your boundaries better. And practice is key. 🗝 So, I recommend you picture a situation where you want to set boundaries. Go about the discussion in your head, one step at a time, and say what you want while following this framework. First, you describe... Then, you assert... [...] Finally, you negotiate peacefully. Imagine the conversation ending effortlessly and well. End of practice! Well done. You’re prepared and set up for success. 👏🏽 Are you feeling better now? Perfect! You’ve got this! 🙌🏽 I am with you. 💛 🕊 #LetsCareTogether #Empathy #Growth #Inclusivity #CompassionateLeadership #PersonalDevelopment #MentalHealth #EmotionalIntelligence

3 HOT TIPS FOR MAINTAINING YOUR CALMNESS WHEN FACED WITH AN IMPROMPTU SPEECH You are sitting in the audience at a function that you are attending. You are holding the brochure in your right hand and perusing the program outline. On a whim, the coordinator of programs calls out your name. Your first thought is “What a coincidence! Somebody here shares my name!”. As you look up though, it is clear that you are being summoned to answer a question. Completely unplanned. It is not easy to stay calm when walking up to give an impromptu speech. Here are three hot tips to help you maintain your composure: 📍 Use Grounding Techniques Deep breathing: Take slow, deep breaths to calm your nervous system. Inhale deeply through your nose for a count of four, hold for four, and exhale slowly through your mouth for a count of four. Physical grounding: Focus on the feeling of your feet on the ground. Consciously feel the floor beneath you as you walk, which can help anchor you in the present moment and reduce anxiety. 📍 Positive Visualization Imagine success: Visualize yourself delivering the speech confidently and effectively. Picture the audience reacting positively, which can help build your confidence and reduce fear. Affirmations: Use positive self-talk. Remind yourself of past successes and affirm that you are capable and prepared to handle the situation. Faith comes by hearing. Speak the words to yourself that will put you in the right frame of mind. 📍 Stay Present and Focused Mindfulness: Practice mindfulness by focusing on the present moment. Pay attention to your surroundings, the audience, and the task at hand rather than worrying about the outcome. Small steps: Break down the process into smaller, manageable steps. Focus on reaching the podium, then on starting your speech, and so on, rather than thinking about the entire speech at once, which can be overwhelming and terrifying. These steps help you reduce anxiety and approach your impromptu speech with greater calm and confidence. Have you had to give a speech without prior notice? How did you feel about it? How did you handle it? Please share in the comments. =============================== I am Tolulope Ekwe, a multiple award winning public speaker and I am working with women to improve their skill at taking the stage. Send me a DM if you would like to get on a discovery call to see if I can help you improve your skill level. #MYEWithTemiAjibewa #MeettheEncourager

5 Benefits of Including Mindful Affirmations in Your Daily Routine https://lnkd.in/gT6n-tQj

𝟒 𝐬𝐜𝐢𝐞𝐧𝐜𝐞-𝐛𝐚𝐜𝐤𝐞𝐝 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬 𝐭𝐨 𝐦𝐚𝐧𝐚𝐠𝐞 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐚𝐭 𝐰𝐨𝐫𝐤 𝐚𝐧𝐝 𝐢𝐧 𝐥𝐢𝐟𝐞. I do a lot of live presentations, and I love interacting with the audience as I learn about them and weave their feedback and answers into the presentation to make it more relevant and poignant. One question I like to ask is, "𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐬𝐭𝐫𝐞𝐬𝐬?" Many say things like: My co-workers or family relations, finances, or too many deadlines, but my thoughts are the one answer I hear more than any. I am not surprised by this answer based on research from the National Science Foundation showing that 80% of our thoughts are negative! 𝐘𝐞𝐬, 𝟖𝟎% Here are some techniques that can help you out in these negative situations: ✅1.𝐂𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐑𝐞𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐢𝐧𝐠: How to implement- 𝐈𝐝𝐞𝐧𝐭𝐢𝐟𝐲: Pay attention to negative thought patterns as they arise in your mind. They often start with I can't, I don't want to, It's too hard, etc. 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞: Question the validity of these negative thoughts. Ask yourself: "Is the evidence supporting them?" or "Is this thought true?" 𝐑𝐞𝐩𝐥𝐚𝐜𝐞: Replace negative thoughts with positive and realistic alternatives. ✅2.𝐓𝐡𝐞 𝐃𝐨𝐮𝐛𝐥𝐞 𝐒𝐭𝐚𝐧𝐝𝐚𝐫𝐝 𝐌𝐞𝐭𝐡𝐨𝐝: How to implement- 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬: Recognize instances of negative self-talk and self-criticism. 𝐏𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞 𝐒𝐡𝐢𝐟𝐭: Apply the double standard—consider how you would respond to a friend facing a similar situation. Treat yourself with the same kindness and understanding. 𝐒𝐞𝐥𝐟-𝐂𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧: Cultivate self-compassion by acknowledging your imperfections and treating yourself with the empathy you would offer others. ✅3.𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐌𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧: How to implement: 𝐒𝐭𝐚𝐫𝐭 𝐒𝐦𝐚𝐥𝐥: Begin with short mindfulness sessions. Become the observer of your thoughts as if you are watching them like a car driving by. 𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲: Incorporate mindfulness into your daily routine. Practice observing your thoughts regularly to build the habit of awareness 𝐍𝐨𝐧-𝐉𝐮𝐝𝐠𝐦𝐞𝐧𝐭𝐚𝐥 𝐎𝐛𝐬𝐞𝐫𝐯𝐚𝐭𝐢𝐨𝐧: When negative thoughts arise, observe them without judgment. Bring your focus back to the present moment and make a new choice that empowers you. ✅4.𝐓𝐡𝐞 𝐂𝐨𝐮𝐫𝐭𝐫𝐨𝐨𝐦 𝐌𝐞𝐭𝐡𝐨𝐝: How to implement: 𝐑𝐨𝐥𝐞 𝐏𝐥𝐚𝐲: Imagine negative thoughts as if they were presented in a courtroom setting. 𝐂𝐫𝐨𝐬𝐬-𝐄𝐱𝐚𝐦𝐢𝐧𝐚𝐭𝐢𝐨𝐧: Challenge these thoughts by examining evidence for and against them. 𝐁𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐕𝐞𝐫𝐝𝐢𝐜𝐭: Reach a more balanced and rational perspective. Acknowledge positive and negative aspects, reducing the emotional impact of negative thoughts. Numbers 1 and 4 are my personal favorites. Which technique resonates with you? #juliecore #MentalWellness, #PositiveMindset, #ResilienceBuilding

10 lessons from the book "Embrace your empathy" by Kristy Robinett Embrace Your Empathy by Kristy Robinett is a comprehensive guide to understanding and harnessing the power of empathy. Robinett, an intuitive medium and psychic, provides practical advice for empaths to navigate their emotional landscape and use their gifts effectively. 1. Understanding Empathy: Robinett defines empathy as the ability to sense and feel the emotions and energies of others. She explains that empaths often absorb these feelings, which can be both a gift and a challenge. Understanding this fundamental aspect helps empaths recognize their unique abilities. 2. Identifying Empath Traits: The book outlines common traits of empaths, such as heightened sensitivity, a strong intuition, a tendency to feel overwhelmed in crowded places, and a deep connection with nature and animals. Recognizing these traits can help individuals understand their empathic nature better. 3. Setting Boundaries: One of the critical lessons is the importance of setting emotional and energetic boundaries. Robinett emphasizes that empaths need to protect their energy by learning to say no, avoiding toxic environments, and creating personal space to recharge. 4. Self-Care Practices: Self-care is crucial for empaths to maintain their well-being. Robinett suggests practices such as meditation, grounding exercises, spending time in nature, and engaging in creative activities to help empaths manage their energy and emotions effectively. 5. Recognizing Emotional Contagion: Robinett discusses the concept of emotional contagion, where empaths absorb the emotions of those around them. She teaches readers how to differentiate between their own emotions and those they pick up from others, which is essential for maintaining emotional balance. 6. Using Empathy as a Strength: The book encourages empaths to view their sensitivity as a strength rather than a weakness. Robinett provides examples of how empathy can be a powerful tool for understanding others, fostering deep connections, and offering compassionate support. 7. Developing Intuitive Abilities: Empaths often have strong intuitive abilities. Robinett offers guidance on how to develop and trust this intuition, suggesting practices like journaling, mindfulness, and paying attention to gut feelings. Strengthening intuition can help empaths navigate their lives more effectively. 8. Managing Overwhelm: Empaths can easily feel overwhelmed by intense emotions and sensory input. Robinett provides strategies for managing overwhelm, such as deep breathing exercises, visualization techniques, and creating a calm, soothing environment. 9. Building a Support Network: Having a supportive network is vital for empaths. Robinett advises finding like-minded individuals who understand and appreciate their empathic nature. Supportive relationships can provide validation and help empaths feel less isolated. 10. Embracing Empathic Gifts: Ultimately the book

10 lessons from the book "Embrace your empathy" by Kristy Robinett Embrace Your Empathy by Kristy Robinett is a comprehensive guide to understanding and harnessing the power of empathy. Robinett, an intuitive medium and psychic, provides practical advice for empaths to navigate their emotional landscape and use their gifts effectively. 1. Understanding Empathy: Robinett defines empathy as the ability to sense and feel the emotions and energies of others. She explains that empaths often absorb these feelings, which can be both a gift and a challenge. Understanding this fundamental aspect helps empaths recognize their unique abilities. 2. Identifying Empath Traits: The book outlines common traits of empaths, such as heightened sensitivity, a strong intuition, a tendency to feel overwhelmed in crowded places, and a deep connection with nature and animals. Recognizing these traits can help individuals understand their empathic nature better. 3. Setting Boundaries: One of the critical lessons is the importance of setting emotional and energetic boundaries. Robinett emphasizes that empaths need to protect their energy by learning to say no, avoiding toxic environments, and creating personal space to recharge. 4. Self-Care Practices: Self-care is crucial for empaths to maintain their well-being. Robinett suggests practices such as meditation, grounding exercises, spending time in nature, and engaging in creative activities to help empaths manage their energy and emotions effectively. 5. Recognizing Emotional Contagion: Robinett discusses the concept of emotional contagion, where empaths absorb the emotions of those around them. She teaches readers how to differentiate between their own emotions and those they pick up from others, which is essential for maintaining emotional balance. 6. Using Empathy as a Strength: The book encourages empaths to view their sensitivity as a strength rather than a weakness. Robinett provides examples of how empathy can be a powerful tool for understanding others, fostering deep connections, and offering compassionate support. 7. Developing Intuitive Abilities: Empaths often have strong intuitive abilities. Robinett offers guidance on how to develop and trust this intuition, suggesting practices like journaling, mindfulness, and paying attention to gut feelings. Strengthening intuition can help empaths navigate their lives more effectively. 8. Managing Overwhelm: Empaths can easily feel overwhelmed by intense emotions and sensory input. Robinett provides strategies for managing overwhelm, such as deep breathing exercises, visualization techniques, and creating a calm, soothing environment. 9. Building a Support Network: Having a supportive network is vital for empaths. Robinett advises finding like-minded individuals who understand and appreciate their empathic nature. Supportive relationships can provide validation and help empaths feel less isolated. 10. Embracing Empathic Gifts: Ultimately the book

7 powerful lessons from the book "Words Can Change Your Brain" by Andrew Newberg and Mark Robert Waldman "Words Can Change Your Brain" by Andrew Newberg and Mark Robert Waldman is a fascinating book that explores the power of language and its impact on our brains and overall well-being. 1. Words shape our reality: The words we use have a profound impact on how we perceive and experience the world. Positive and uplifting words can enhance our mood, while negative and critical words can bring us down. Choose your words carefully to create a more positive and empowering reality. 2. Practice mindful speech: Mindful speech involves being aware of the words we use and their impact on ourselves and others. By cultivating mindfulness in our communication, we can avoid hurtful or negative language and instead choose words that promote understanding, empathy, and connection. 3. The power of positive affirmations: Positive affirmations are statements that reflect our desired reality. By repeating positive affirmations regularly, we can rewire our brains and create new neural pathways that support positive thinking and self-belief. This can lead to improved self-esteem, motivation, and overall well-being. 4. The impact of negative words: Negative words, whether directed towards ourselves or others, can have detrimental effects on our mental and emotional health. Negative self-talk can lead to self-doubt, anxiety, and depression, while negative language towards others can damage relationships and create a hostile environment. Its important to be mindful of the words we use and strive for kindness and compassion in our communication. 5. The power of storytelling: Our brains are wired to respond to stories. When we share stories, we activate multiple areas of the brain, making the information more memorable and impactful. By using storytelling techniques in our communication, we can engage others, convey complex ideas more effectively, and inspire positive change. 6. The importance of active listening: Active listening involves fully focusing on the speaker, without judgment or interruption. By practicing active listening, we can deepen our understanding of others, foster empathy, and build stronger relationships. It also allows us to respond more effectively and appropriately, leading to more meaningful and productive conversations. 7. Cultivate gratitude and appreciation: Expressing gratitude and appreciation through our words has a profound effect on our well-being. It can improve our mood, enhance our relationships, and increase our overall happiness. Make it a habit to regularly express gratitude and appreciation to others, as well as to yourself. Remember, the words we choose have the power to shape our reality and impact the lives of those around us. By being mindful of our language and using it consciously and positively, we can create a more compassionate, connected, and fulfilling life.

7 powerful lessons from the book "Words Can Change Your Brain" by Andrew Newberg and Mark Robert Waldman "Words Can Change Your Brain" by Andrew Newberg and Mark Robert Waldman is a fascinating book that explores the power of language and its impact on our brains and overall well-being. 1. Words shape our reality: The words we use have a profound impact on how we perceive and experience the world. Positive and uplifting words can enhance our mood, while negative and critical words can bring us down. Choose your words carefully to create a more positive and empowering reality. 2. Practice mindful speech: Mindful speech involves being aware of the words we use and their impact on ourselves and others. By cultivating mindfulness in our communication, we can avoid hurtful or negative language and instead choose words that promote understanding, empathy, and connection. 3. The power of positive affirmations: Positive affirmations are statements that reflect our desired reality. By repeating positive affirmations regularly, we can rewire our brains and create new neural pathways that support positive thinking and self-belief. This can lead to improved self-esteem, motivation, and overall well-being. 4. The impact of negative words: Negative words, whether directed towards ourselves or others, can have detrimental effects on our mental and emotional health. Negative self-talk can lead to self-doubt, anxiety, and depression, while negative language towards others can damage relationships and create a hostile environment. It's important to be mindful of the words we use and strive for kindness and compassion in our communication. 5. The power of storytelling: Our brains are wired to respond to stories. When we share stories, we activate multiple areas of the brain, making the information more memorable and impactful. By using storytelling techniques in our communication, we can engage others, convey complex ideas more effectively, and inspire positive change. 6. The importance of active listening: Active listening involves fully focusing on the speaker, without judgment or interruption. By practicing active listening, we can deepen our understanding of others, foster empathy, and build stronger relationships. It also allows us to respond more effectively and appropriately, leading to more meaningful and productive conversations. 7. Cultivate gratitude and appreciation: Expressing gratitude and appreciation through our words has a profound effect on our well-being. It can improve our mood, enhance our relationships, and increase our overall happiness. Make it a habit to regularly express gratitude and appreciation to others, as well as to yourself. Remember, the words we choose have the power to shape our reality and impact the lives of those around us. By being mindful of our language and using it consciously and positively, we can create a more compassionate, connected, and fulfilling life. #books #booksworthreading #readmore #readingcommunity

07 powerful lessons from the book " Words Can Change Your Brain " by Andrew Newberg and Mark Robert Waldman .. " Words Can Change Your Brain " by Andrew Newberg and Mark Robert Waldman is a fascinating book that explores the power of language and its impact on our brains and overall well-being. 01. Words shape our reality: The words we use have a profound impact on how we perceive and experience the world. Positive and uplifting words can enhance our mood, while negative and critical words can bring us down. Choose your words carefully to create a more positive and empowering reality. 02. Practice mindful speech: Mindful speech involves being aware of the words we use and their impact on ourselves and others. By cultivating mindfulness in our communication, we can avoid hurtful or negative language and instead choose words that promote understanding, empathy, and connection. 03. The power of positive affirmations: Positive affirmations are statements that reflect our desired reality. By repeating positive affirmations regularly, we can rewire our brains and create new neural pathways that support positive thinking and self-belief. This can lead to improved self-esteem, motivation, and overall well-being. 04. The impact of negative words: Negative words, whether directed towards ourselves or others, can have detrimental effects on our mental and emotional health. Negative self-talk can lead to self-doubt, anxiety, and depression, while negative language towards others can damage relationships and create a hostile environment. Its important to be mindful of the words we use and strive for kindness and compassion in our communication. 05. The power of storytelling: Our brains are wired to respond to stories. When we share stories, we activate multiple areas of the brain, making the information more memorable and impactful. By using storytelling techniques in our communication, we can engage others, convey complex ideas more effectively, and inspire positive change. 06. The importance of active listening: Active listening involves fully focusing on the speaker, without judgment or interruption. By practicing active listening, we can deepen our understanding of others, foster empathy, and build stronger relationships. It also allows us to respond more effectively and appropriately, leading to more meaningful and productive conversations. 07. Cultivate gratitude and appreciation: Expressing gratitude and appreciation through our words has a profound effect on our well-being. It can improve our mood, enhance our relationships, and increase our overall happiness. Make it a habit to regularly express gratitude and appreciation to others, as well as to yourself. Remember, the words we choose have the power to shape our reality and impact the lives of those around us. By being mindful of our language and using it consciously and positively, we can create a more compassionate, connected, and fulfilling life.