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At Your Own Pace At Your Own Pace
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Anna Cichoń; source: private archive
Wellbeing

At Your Own Pace

A conversation with Anna Cichoń
Kamila Kielar
Reading
time 7 minutes
Kamila Kielar:
is a traveler, journalist, photographer, speaker. Specializes in the nature of the North. Awarded, among others, with the Kolos award and the "National Geographic Traveler" award in the Traveler of the Year category. Writes and photographs for nature and journalistic magazines.

Running, jumping, flying, and swimming are always worth doing—but in the right doses. How much movement is just right? Psychotherapist Anna Cichoń speaks with Kamila Kielar. 

Physical activity aids circulation, stimulates metabolism, and improves sleep quality. Regular physical exertion has a major positive impact on mental health. But where do you even start? The simplest and most advantageous sort of movement is simply walking. And, as it turns out, for many people that’s good enough. 

Kamila Kielar: The British Journal of Sports Medicine has published research showing that physical exercise is more effective than previously supposed in preventing and treating depression and states of anxiety. 

Anna Cichoń: Really there’s no sickness where it’s advisable to be sedentary, even when you’ve broken bones. Movement increases the flow of blood to the brain, which has a positive impact on its cognitive functions: memory, concentration, and information processing speed. It regulates the nervous system and stimulates the excretion of hormones, primarily endorphins and serotonin, which is why it is vital when it comes to mental illness. The European Psychotherapy Society recommends adding physical exercise to therapy for people with moderate and mild depression. It is also recommended for those suffering from schizophrenia, whose cognitive

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Kamila Kielar:
is a traveler, journalist, photographer, speaker. Specializes in the nature of the North. Awarded, among others, with the Kolos award and the "National Geographic Traveler" award in the Traveler of the Year category. Writes and photographs for nature and journalistic magazines.
Translation: Soren Gauger
Publish date: 21.12.2023

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Mindfulness Exercises for a Cold Day Mindfulness Exercises for a Cold Day
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Photo by: Aaron Burden/Unsplash
Wellbeing

Mindfulness Exercises for a Cold Day

Magdalena Róża Skoczewska
Magdalena Róża Skoczewska:
a Polish psychologist and psychotherapist, mindfulness teacher and therapist.

Positive reinforcement is the best way to combat self-doubt, negative thinking, and excessive criticism. 

A Time of Transformation 

  1. Old things sometimes must decompose, decay, ferment, or rot. Try to think about these natural processes in a positive way. Think about delicious pickles; fermented grape juice; dried mushrooms. 
  2. Now think about what you want to change in your life. Maybe it’s a relationship that’s worth ending. Maybe you want to change a job that doesn’t suit you or get rid of bad habits. Or maybe you just feel that you need to clean out the basement. Choose one issue that is most relevant to you. 
  3. Once you’ve chosen one area to tackle, ask yourself what substance you’re lacking that would help carry out your plans. It could be water, yeast, air, potatoes, musk, rosemary, soda, etc. Let your imagination run wild. What are you missing right now? What form does the missing thing take? The hint is sometimes hidden in the language—we are talking about a lack of financial liquidity or a need for stability. 
  4. Which type of matter did your imagination suggest to you—liquid, gas, or solid? What does it symbolize? What does this symbol mean to you? Meditate on introducing this substance into your situation and think about the change it will cause. Maybe it will make you go with the flow? Or maybe it will allow you to put down roots?

Positive Reinforcement 

  1. What gets stronger within you when you think badly of yourself or see only the negative side of your life? Try to answer this question. 
  2. If you are already aware of what you are reinforcing with such thoughts, think about whether this is what you want. 
  3. Now think about what qualities you would like to develop within yourself. These can be independence, empathy, creativity, etc. For this activity, choose one of the traits that comes to mind, and then think about what behaviors you can adapt that will reinforce it. These can be small actions. 
  4. Positive reinforcement is the best way to combat self-doubt, negative thinking, and excessive criticism. However, remember a very important rule: only strengthen the qualities that you actually have, not the ones that others would like to see in you. By trying to develop unrealistic qualities, you could harm yourself. So first think about who you really are and what you want to nurture within yourself. This is necessary for positive reinforcement to have a chance to work.

Defense Mechanisms 

  1. Our brains produce a plethora of defense mechanisms that help us get through life’s difficulties. The challenge in this case is to leave the mechanism behind when we no longer need it. The problem is that we are usually not aware of the defense mechanisms that are forming—and the ones we created in the past sometimes make us overreact. 
  2. Think about a time when you have behaved poorly to a situation and your reaction was exaggerated. I know it might not be easy—after all, we are often not aware of these mechanisms. 
  3. If you have already recalled such an event, think about what was really behind your behavior. What did you try to hide from yourself? Maybe you were ashamed of something? Maybe you actually felt angry with a completely different person? 
  4. Observe your reactions to different situations. If you find them inadequate, this is the first step to positive change and leaving behind the old defense mechanisms that are no longer needed.
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