Covid-19: Mindfulness per le crisi emotive


Quando affrontiamo una crisi la paura e l’ansia sono inevitabili, sono risposte normali, naturali di fronte all’incertezza e alla preoccupazione. È fin troppo facile perdersi nei pensieri e rimuginare su aspetti che sono fuori dal nostro controllo… Quando finirà tutto questo? Cosa ne sarà della nostra economia? Cosa accadrà dopo? E venire travolti …
Perdersi in questi pensieri non fa che aumentare l’ ansia e lasciarti senza speranza.
L’unica cosa veramente utile che puoi fare in questa crisi è concentrarti su ciò che è sotto il tuo controllo.
Non puoi controllare il futuro, non puoi controllare il Covid 19, o il modo in cui il governo gestisce la cosa. E non puoi controllare magicamente i tuoi sentimenti, eliminando tutta quella paura e ansia e dolore perfettamente naturali.
Ma puoi controllare quello che fai, qui, in questo momento. E questo conta. Perché quello che fai, qui e ora, può fare un’ enorme differenza per te e per chiunque vive con te.
Quando scoppia una grande tempesta, le barche in mare calano l’ancora, perché se non lo facessero sarebbero spazzate via. Naturalmente calare l’ancora non fa sparire la tempesta, ma può tenere la barca ferma finché la tempesta non sarà passata.
Allo stesso modo, data la crisi in atto, sperimenteremo tutti tempeste emotive: pensieri inutili che girano nella nostra testa e sentimenti dolorosi che ci attanagliano.
E se ci faremo spazzare via dalla tempesta dentro di noi, non ci sarà nulla di efficace che potremo fare.
Quindi il primo passo pratico che possiamo fare è ” far calare la nostra ancora”. Come?

  1. Riconosci i tuoi pensieri e le tue emozioni
  2. Torna in contatto con il tuo corpo
  3. Entra in connessione con ciò che ti circonda
  4. Scelgo un’azione impegnata

 

  1. Le emozioni vanno e vengono, così come il nostro respiro, come le nuvole nel cielo, impariamo ad osservarle e ad accogliere, anche se sembrano (e a volte lo sono) devastanti, perché proprio come l’acqua di un’onda si allargano e si ritirano.
    Soffermati un attimo su di te, respira, lentamente. Prenditi del tempo in un luogo tranquillo. Quali sono le emozioni che provi in questo momento? Come, il tuo corpo, manifesta queste emozioni? Prova a visualizzare la tua emozione in ogni più piccolo dettaglio, forma, colore, pesantezza… È infine accoglila, falle spazio nel tuo cuore…
  2. Portando l’attenzione al tuo respiro , prova a immaginarti come un albero, i piedi sono le tue radici, le gambe il tronco, senti la forza che scorre nel tuo respiro. Le tue braccia sono rami che crescono verso il cielo, senti tutto il tuo corpo per intero, connetti la tua attenzione al momento presente, anche se il presente ti sembra insostenibile, getta l’ancora e l’onda delle tue emozioni non ti spazzera’ via.
  3. Guarda con occhi nuovi l’ambiente in cui sei o l’attività che stai svolgendo. Se sei a casa ti invito ad aprire la finestra e osservare ciò che vedi. Nota 5 cose che puoi vedere, nota 3 o 4 rumori/suoni, nota se ci sono odori o profumi oppure il gusto che senti in bocca. Presta attenzione a quello che stai facendo in questo momento, compreso il tuo respiro, il tuo corpo e le tue emozioni. Più riuscirai ad ancorarti nel qui ed ora meglio riuscirai ad affrontare il prossimo passo: l’azione impegnata.
  4. Una volta che sei entrato in contatto con le tue emozioni, con il tuo corpo e con ciò che ti circonda, puoi intraprendere delle azioni che saranno veramente efficaci per te e per gli altri. Ora potrai farti queste semplici domande: qual’e il modo più efficace di passare questo tempo di isolamento forzato? In che modo puoi prenderti cura di te stesso? Quali azioni gentili puoi fare per gli altri? Durante il giorno puoi provare a chiederti ” Cosa posso fare adesso?” Non importa quanto piccola possa essere questa cosa, se in qualche modo migliora la tua vita o quella degli altri con cui vivi o quella della tua comunità. E facendola sii presente al meglio delle tue possibilità. Riconosci quali sono i tuoi valori più profondi e orienta le tue azioni verso di essi, verso la persona che vuoi essere in questa situazione difficile. La tempesta potrà arrivare ma la tua barca non perderà la rotta e anche se avessi bisogno di fermarti perché le onde sono troppo alte avrai la consapevolezza di chi sei, della meta che hai scelto e delle cose che per te sono importanti e che porti con te in questo viaggio.

Dott.ssa Erica Chitò

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    บาท แทงบอล เริ่มต้นที่ 10 บาท เว็บคาสิโนออนไลน์ ที่ดีที่สุด ที่เปิดให้บริการอย่างครบจบในที่เดียว สมัครตรงนี้ครั้งเดียวเล่นได้หมดทุกสิ่งทุกอย่าง สมัครเลยวันนี้ แจกเครดิตฟรี
    ไปเล่นรวมทั้งถอนกันได้เลย 700 บาท แทงบอลออนไลน์ พนันบอลออนไลน์
    เว็บตรงจากบริษัท http://www.ufabet.com เมื่อคุณได้เริ่มพนันกับทางเราแล้ว คุณจะได้รับราคาน้ำมากกว่าที่อื่นๆอย่างแน่แท้ เมื่อเปรียบเทียบกับเว็บดังอย่าง Sbobet ที่ให้ค่าน้ำ 1.94 แต่ว่าของพวกเราให้ค่าน้ำสูงถึง 2.00 มากกว่าแน่นอน รับรองราคาบอลที่มากขึ้นไปอีกถึง
    4ตังค์ คุณสามารถสมัครรวมทั้งเริ่มเล่น แทงบอล กับทางเราได้สำหรับการเดิมพันอย่างน้อย 10
    บาท เท่านั้น ทางเว็บของเรารับประกันความยั่งยืนและมั่นคงด้านการเงินมั่นคง 100% ทุกการเดิมพันคอยคุณมาสัมผัสด้วยตนเองที่ UFA700S
    พนันบอล พนันบอล บนเว็บไซต์ที่ยอดเยี่ยม UFA700 เริ่มเดิมพัน พนันบอลอย่างน้อย 10 บาท เท่านั้น สมัครแทงบอลวันนี้สิทธิพิเศษมากไม่น้อยเลยทีเดียว รวมไปถึงโปรโมชั่นสมัครทีแรกฟรี เมื่อลูกค้าพึงพอใจฝากเข้าเล่นกับทางเว็บไซต์ของพวกเรา สามารถ ฝาก-ถอน เยอะแค่ไหนก็ได้ไม่จำกัดอีกต่อไป
    ขณะที่เว็บไซต์อื่นยังต้องฝากอย่างน้อย
    500 บาท แถมยังจะต้องถอนอย่างต่ำ 300
    บาท ปัญหาเหล่านี้จะหมดไป เมื่อท่านได้เข้ามาเล่นบนเว็บไซต์ของพวกเรา สามารถเดิมพันขั้นต่ำ 10 บาท และก็ฝาก-ถอนมากแค่ไหนก็ได้ไม่จำกัด ไม่ต้องกลัวโปรโมชั่นหมด สมัครได้ตลอดระยะเวลาต้องตรงนี้เท่านั้น***สามารถ แทงบอลบนโทรศัพท์เคลื่อนที่ รองรับทั้ง IOS รวมทั้ง Android***คาสิโนออนไลน์ UFABET เล่นบาคาร่า เว็บคาสิโนออนไลน์4 คาสิโน4
    คาสิโนชั้นแนวหน้า คาสิโนออนไลน์
    1. Sa Gaming คาสิโนออนไลน์ ที่ใหญ่ที่สุด
    และดีเยี่ยมที่สุด เป็นคาสิโนสดจากบริษัท Sa Gaming ที่เปิดให้เดิมพันนานัปการไม่ว่าจะเป็น บาคาร่า , เสือมังกร , รูเล็ต และอื่นๆอีกมากมายรอคอยคุณอยู่ ทุกเกมถ่ายทอดสดตลอดส่งตรงจากต่างแดน คาสิโน Sa เปิดให้เดิมพันขั้นต่ำ
    50 บาท สามารถเล่นได้อีกทั้ง โทรศัพท์ แล้วก็ คอมพิวเตอร์ ร่วมเล่นไปกับเราได้แล้ววันนี้2.
    Sexybaccarat เปิดให้บริการ คาสิโนสด สำคัญๆคือ บาคาร่าออนไลน์ ถ่ายทอดสดการแจกไพ่ จากบ่อน คาสิโน โดยตรง ผู้เล่นทุกคนมีเวลาตกลงใจก่อนเลือกเล่นฝั่งใดฝั่งหนึ่ง 30 วิ คาสิโนออนไลน์ Sexybaccarat เป็นคาสิโนที่เปิดให้เดิมพัน บาคาร่า แล้วก็ได้รับความนิยมมากที่สุด สมัครเล่นในขณะนี้ลุ้นรับโบนัสเพียบ3.

    Gold Deluxe เป็นอีกหนึ่งวิถีทางสำหรับคนถูกใจเล่น คาสิโนออนไลน์ ชนิด บาคาร่า , เสือมังกร รวมทั้งรูเล็ต
    Gold Deluxe เป็นเว็บไซต์ที่เปิดมานาน และก็ยังมีผู้เล่นใช้งานอยู่เยอะแยะ
    เหมาะกับผู้เล่นที่ชอบ คาสิโน รูปแบบเก่า แม้กระนั้นยังคงใช้งานได้ปกติ สมัครในตอนนี้เครดิตฟรีมากมาย4.
    W88 เว็บไซต์พนัน ที่เน้นการพนันด้านกีฬา ราคาต่อรองเหมาะสมที่สุด คืนค่าคอมทุกยอดพนัน 0.7% โบนัสการฝากต่อวัน
    และโปรโมชั่นวันเกิดที่ลูกค้าถูกใจ ยังมีอีกหลายโปรโมชั่นสำหรับ
    W88 พนันผ่านเว็บหลักบน คอมพิวเตอร์
    หรือ โทรศัพท์ เปิดบริการ 24 ช.มัธยมบริษัทโดยตรงสมัครสมาชิก
    ยูฟ่าเบท ลงทะเบียน ใหม่รับโบนัส
    100%ลงทะเบียน ยูฟ่าเบท กับพวกเราดีอย่างไร เราเป็น betufa เว็บไซต์ตรง ไม่ผ่านคนกลางหรือเอเยนต์ ปลอดภัยน่าเชื่อถือ ในตอนนี้เว็บของเรา มีโปรโมชั่นดีๆที่ไม่สมควรพลาด และไม่มีตรงไหน กล้าแจกให้ท่านอย่างแน่นอน พวกเราขอชี้แนะให้สำหรับทุกคน หรือ
    ผู้ใดกันแน่ที่กำลังมองหาเว็บไซต์พนันออนไลน์ดีที่สุด ที่ติดอันดับ1 Google ของประเทศไทย
    สมัครสมาชิกใหม่ เปิดUserใหม่
    ฝากคราวแรกไม่มีอย่างต่ำ และยังได้ รับเครคิตฟรี700บาท
    เพียงแต่ติดต่อเข้ามา
    พวกเรามีทีมงานคุณภาพมากประสบการณ์
    กว่า7ปี ที่พร้อมดูแล ใส่ใจ บริการลูกค้าทุกคนระดับพรีเมี่ยม ฝาก-ถอน เร็วทันใจ ทันใจ ภายใน 30 วินาทีพวกเรามีพนักงาน
    Call Center ที่ค่อยให้คำแนะนำ เสนอแนะกระบวนการเล่นแล้วก็ตอบปัญหาการใช้แรงงาน ตลอดทั้งวัน โดยไม่มีทางหยุด
    เปิดให้บริการทุกวี่ทุกวัน แล้วก็ยังมีกิจกรรมแจกของขวัญใหญ่
    10 รางวัลทุกสิ้นเดือน สุ่มให้อีกทั้งลูกค้าเก่า-ลูกค้าใหม่ ได้ร่วมสนุกกันทุกเดือน เว็บไซต์คาสิโนออนไลน์ UFABETในปัจจุบันนี้ มีเว็บไซต์พนัน
    ต่างๆเปิดใหม่วันแล้ววันเล่า แต่จำนวนมากจะเป็นเว็บน้องใหม่ที่ไม่มีคุณภาพในด้านการคลังที่ไม่มั่นคง หรือ ไว้ใจไม่ได้เลย บ้างที่เว็บไซต์ใหม่บางครั้งก็อาจจะฉ้อโกงที่คุณได้กำไรไปด้วย ตัวอย่างเช่น ปิดหายไปเลย มีการเสี่ยงสูงมากมาย อย่างเห็นได้ชัด ข้อแนะนำจากแอดไม่น ก่อนจะสมัคร
    ควรทำการศึกษาเรียนรู้และทำการค้นคว้ามองข้อดีและข้อเสีย หรือจุดบกพร่อง ของเว็บที่เป็นกึ่งมิจฉาชชีพ ให้มั่นใจก่อน ทุกหนก่อนจะลงทุน เราหวังว่าข้อมูลที่พวกเราแจ้งเนื้อหาไปนั้น จะมีประโยชน์กับท่านทุกคนที่เข้ามาอ่าน ไม่มากมายก็น้อยขอรับ UFA700 เหมาะกับ ผู้ที่มีต้นทุนน้อย หรือ อาจต้องการจะมีรายได้เพิ่ม รายวัน โดยที่ไม่เสียงานการประจำไป สามารถเลือกแทงบอลเดียว บอลคู่ บอลสเต็ป บอลชุด หรือแทงแบบ สูง-ต่ำ ได้หมด
    มีให้เลือกเยอะมากจำนวนมาก อาทิเช่น บาคาร่า หวย มวย ไอโล สล็อต แข่งขันม้า รูเลต ยิงปลา ครบจบในที่ผู้เดียว แหล่งรวบร่วมเกมส์คาสิโนออนไลน์ที่ใหญ่ที่สุดในประเทศไทย ชนะใจนักเสี่ยงดวง หลงไหล
    แล้วก็สร้างความปลอดภัย ไว้เนื้อเชื่อใจ ให้กับลูกค้าทุกคนทั้งยังเก่า-ใหม่ ได้มั่นอกมั่นใจทุกคราว สมัคร
    UFABET เปิดบริการ 1 วันจากการเปิดบริษัทมานานมากกว่า 10 ปี ทำให้บริษัท ยูฟ่าเบท 700 ของเรานั้นเป็นที่นิยมอย่างมากในแถบทวีปเอเชีย และยังเป็นที่ยอมรับสำหรับนักเล่นการพนันทั้งโลก ว่าเป็น เว็บพนันออนไลน์ ที่ดีที่สุด เป็นที่ชื่นชอบโดยยิ่งไปกว่านั้นเมืองไทย ที่มีคนมาสมัครเข้าเล่นจำนวนมากมากยิ่งกว่า 10000คน ต่อวัน ทำให้ผลของการตอบรับของทางเว็บไซต์ดีมากๆทำให้เปิดบริการได้ยาวนานที่สุด เท่าที่เคยมีมา ไม่ใช่ว่าเปิดให้บริการเขพะ
    การพนัน สิ่งเดียว แต่ว่ายังเปิดให้รับดู หนังฟรี ผ่านเว็บไซต์ของทางเว็บ สำหรับสมาชิก UFABET แค่นั้น !!!ทำไมจำต้องเลือก UFA มีดีอย่างไร1.
    เป็นเว็บไซต์ที่ปรับรูปแบบใหม่ให้เข้าใจง่ายที่สุด เปิดบริการมานานมากกว่า
    10 ปี และก็มีการปรับแต่งเว็บอยู่ตลอดเวลา ปัญหาที่จะมีนั้นแทบไม่มีเลยบนเว็บของเรา เปิดให้บริการ การพนันออนไลน์ ครบวงจร ต้องการเล่นอะไรสามารถเล่นถึงที่กะไว้นี่
    มีให้ครบไม่ต้องไปหาที่อื่นอีกต่อไป2.
    นำ คาสิโนออนไลน์
    ชั้นนำของทวีปเอเชียเข้ามาให้บริการลูกค้าถึง 4 คาสิโนเลือกเล่นได้ตามที่ใจต้องการ ไม่ว่าจะเลือกเล่นแบบไหน ยังมีคืนค่าคอมมิชชั่นสูงถึง
    0.7% ตลอดการเดิมพันของลูกค้า ไม่ต้องกังวลประเด็นการทุจริต เพราะเหตุว่าวิดีโอที่รับชมถ่ายทอดสดจากต่างประเทศโดยตรง3.
    ราคาบอลยอดเยี่ยม เท่าที่เคยมีมาให้ราคาบอลมากถึง 5 ตังค์ ราคาต่อรองก็ดีที่สุด ไม่ว่าจะเล่นได้มาก ถึงหลักล้าน ทางเว็บก็ยินดีจ่าย ไม่เคยมีประวัติปิดเว็บไซต์หนีคนใด เปิดให้บริการอย่างซื่อตรง
    เล่นได้เราจ่าย เล่นเสียมีเครดิตฟรีแจก

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  356. The road seemed to stretch on endlessly before us, but Alexis assured me that our journey was near an end. We’d turn before long into thick woods and travel through narrow, winding roads until we reached her family’s cabin. I had no choice but to trust her as GPS had given out nearly 20 minutes ago.

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    So here I was, driving alone in the middle of god knows where with a girl who was my student just a couple of weeks ago. Her and her four best friends had been together from first grade all the way through high school and now they had graduated with very different futures ahead of them. They had decided to kick off “the best summer ever” with a week long stay at Alexis’s family cabin. Alexis and I were heading up before everyone else, the four other girls and four guys.

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  358. Organik takipçi arttırmayı hedefleyen müşteriler:

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  359. Kendini iyi hissetmen için instagram takipçi satın alabilirsin.

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  362. Herkes takipçi sayısını yükseltmek ister.

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  363. Kaliteli bir panel mi arıyorsun?

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  364. İşinin eri uzman kadromuz ile instagram takipçi satın al hizmetinde bir dünya markasıyız!

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  365. Instagram takipçi satın alma için izleyeceğiniz adımlar ile sizde garantili yükseliş yaşarken takipçim düşecek mi gibisinden telaşlardan kaçınacak ve güvenilir yollarla Instagram takipçi satın al avantajlarını öğrenmiş olacaksınız.

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  376. Xem Thẳng đá Bóngtính thuế fo4Theo thể thức thi đấu, đội thắng ở cặp đấu này sẽ giành tấm vé đến Lithuania vào ngày hội bóng đá lớn nhất thế giới đến futsal. Tuyển futsal Việt Nam bước vào trận play-off lượt đi tranh vé dự play-off World Cup 2021 với sự tự tin. Tuy vậy, HLV Phạm Minh Giang bày tỏ, toàn đội không ngán Lebanon song sẽ tìm cách để khắc chế sức mạnh của đối thủ bởi trên băng ghế huấn luyện là nhà cầm quân Ramiro Lopez, người từng dẫn dắt futsal Tây Ban Nha.|Dựa vào lịch thi đấu, quý khách có thể sắp xếp việc làm

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  378. Kênh Thẳng đá Bóng Thời Điểm Hôm Nayvao roi tvTrên băng ghế giảng dạy, Lebanon đã xẻ nhiệm Ramiro Lopez cơ hội đây 3 tuần. Nhà cầm quân người Tây Ban Nha nhà yếu thực hiện việc tại Ý và từng có thời hạn thực hiện việc trên Kuwait.|Và NHM bóng đá Việt Nam đang được hóng Minh Trí cùng đồng đội hóa giải đối thủ để tạo lợi thế đến trận lượt về tại đây hai ngày. Chelsea đã nên trải qua 8 phút bù giờ nghẹt thở đảm bảo thành công.

  379. Thông Tin, Sự Khiếu Nại Liên Quan Lại Đến Thẳng đá Bóng Phái Nữ soi keo bong da hom nayĐội tuyển futsal nước ta đã được một trận đấu chấp nhận được trước đối thủ đầy mức độ mạnh Lebanon. Kết quả Bà Rịa-Vũng Tàu vs Bình Phước ngày hôm nay 18h00 ngày 5/5, Hạng nhất nước Việt Nam.

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