💜 Could journaling be the key to a happier, healthier you?

✉️ According to research, writing can help process trauma, lower blood pressure, strengthen immune system, and increase overall well-being. Writing can reduce stress, anxiety, depression, improve sleep and performance, and bring clarity (and improve your writing skills ofc). I won't drone on about the positive effects of writing, just check out these articles:

📚Can Creative Writing Help in Early Healing of Physical Injuries and Trauma - ResearchGate
📚Writing Can Help Us Heal from Trauma - Harvard Business Review

〰️If you're considering delving into writing, these books with ideas for writing are a good starting point (take a peek at the comments)⤵️

The key to unlocking your true authentic power and finding the confidence to go after everything you want in your life lies hidden in your shadow.

So what is the shadow? 🌑

🌙Our shadow is made up of all the parts of ourselves that we hide, deny, suppress, and don’t see in ourselves – both the positive and the negative. Our shadow is all the aspects that we reject out of shame, fear or, disapproval. It is made up of any part of ourselves that we believe is unacceptable, will be met with disapproval by others, or that annoys, horrifies or disgusts us about other people or about ourselves. As the great Swiss psychologist Carl Jung said, “Our shadow is the person we would rather not be.”

🌕The shadow wields (обладает) enormous power over our lives. It determines what we can and cannot do. It dictates our attractions and our repulsions. Our shadow controls how much success, love, joy, and abundance we will create or how much failure we’re doomed to experience. People often want to run away from their shadows. They don’t want anyone to see their shadow. But running away from our shadows is what trips us up (сбивает нас с толку). It is what has us not go after our dreams and stay stuck in fear. If we want to radically reinvent our lives, then we must run toward the aspects of ourselves that we fear and have shame around instead of running away. It is only when we have the courage to face ourselves exactly as we are, right now, without any self-deception or illusion, that we will have the ability to give ourselves everything that we desire and deserve in this lifetime.

Weekly, we'll explore shadow work prompts designed to uncover the suppressed emotions, beliefs lurking in your subconscious. Check the first set of prompts in the comments below ⤵️

#shadow_work

Ever wondered why certain traits or habits of others get under your skin (бесят)? 😤😡

This article dives into the psychology behind our reactions to people around us and explores how our responses actually reflect deeper truths about ourselves. Get ready to uncover how irritation serves as a signal for personal growth!
👉The article is available in the comments.

Vocab:

🟢counterintuitive = парадоксальный, нелогичный
🟢deep-seated fears = глубинные страхи
🟢subtle reactions = тонкие и незаметные реакции
🟢address issues = решать проблемы
🟢drive us up the wall = доводят нас до белого каления
🟢judgmental = склонный критиковать, осуждать
🟢project your inner critic onto others = проецировать внутреннего критика на других
🟢find fault with someone = придираться к

🤬Managing anger is a crucial aspect of our emotional well-being. The American Psychological Association offers insights into effective strategies for controlling anger, shedding light on how you can navigate and manage this powerful emotion.
👉You'll find the article here.

Vocab:

🟢a fleeting annoyance = мимолетное раздражение
🟢brood about your problems = размышлять над своими проблемами
🟢enraging events = раздражающие события
🟢lash out at someone = накинуться на
🟢be pushy = быть настырным
🟢be assertive = быть уверенным в себе
🟢suppress anger = подавлять гнев
🟢redirect anger = перенаправить гнев
🟢turn anger inward = обратить гнев внутрь себя
🟢hotheaded = вспыльчивый
🟢sulk = дуться, обижаться
🟢a low tolerance for frustration = низкая устойчивость к фрустрации
🟢take things in stride = спокойно относиться к происходящему
🟢channel anger constructively = направлять гнев в конструктивное русло
🟢keep anger at bay = держать гнев под контролем
🟢anger is getting the best of you = гнев берет верх над вами
🟢do things your way = делать все по-своему
🟢give it your best = выкладываться по полной, приложить максимум усилий
🟢think through your responses = продумать свои ответы
🟢keep your cool = сохранять хладнокровие
🟢take the edge off your fury = умерить свой пыл
🟢have a standing rule = иметь устоявшееся правило
🟢blow up at someone = сорваться, вспылить на кого-то
🟢let others walk all over you = позволять другим топтать себя

🫵Btw, here you can peek into the Stoic approach to handling this fiery emotion.

✍️If you're doing shadow work with me, here's part 2 (take a look at the prompts in the comments)
If you're new to the concept of shadow work, familiarize yourself with it in part 1 here 👈

#shadow_work

👹 When you’re in the heat of a fight do you have a tendency to explode and say things you don’t mean? Or do you withdraw in anger and become silent? 😶 Both of these reactions to conflict are very common communication-blocking techniques.

👉 In this episode, Terri Cole, a mental health professional, is breaking down the top 4 communication blockers. You’ll learn what you can do to break these unhelpful behavior patterns and work towards actually solving conflict with effective communication instead.

Vocab:
🟢devolve into a brawl = перерасти в потасовку
🟢in the heat of the moment = сгоряча
🟢walk away from a conflict = уйти от конфликта
🟢get flustered = растеряться
🟢poke holes in sth = найти недостатки в чем-то
🟢give you the silent treatment = демонстративно молчать, играть в "молчанку"
🟢cool off = остыть
🟢step away from the situation = отстраниться от ситуации
🟢thin-skinned = тонкокожий, чувствительный
🟢assert yourself = проявить уверенность в себе

Today I've cherry-picked some vocabulary gems to share with you.

🟢take it out on (me) = to treat someone badly when you are angry, even though it is not their fault = срывать свою злость на мне
🟢keep anger in check = to control or manage anger = держать гнев под контролем
🟢sass = to talk to someone in a rude way = дерзить, пререкаться
🟢say or do something in the heat of the moment = to say or do it without thinking because you are very angry = сгоряча
🟢keep your temper = to succeed in staying calm and not becoming angry = сдерживать свой нрав
🟢snap at smn = to speak irritably or abruptly to someone = огрызаться на ... , срываться на ...
🟢scream at smn at the top of your lungs/scream your head off = to shout very loudly = кричать во всю глотку
🟢grin and bear it = to accept something bad without complaining = скрываться свои переживания за улыбкой
🟢let off steam = to do or say something that helps you to get rid of strong feelings = выпустить пар
🟢check-in with yourself = to pay attention to how you feel emotionally, mentally, and physically = свериться с собой
🟢give me the silent treatment = to refuse to speak to me because someone is angry with me = демонстративно молчать, играть в "молчанку"
🟢suppress anger = to hold back or hide your anger = подавить гнев
🟢beef about ... = to complain a lot about ... = жаловаться, ворчать
🟢stir up anger = to provoke anger = разжигать гнев
🟢hold a grudge = to maintain a persistent feeling of resentment or anger toward someone due to a past offense or hurt = затаить обиду

Share with us: How do you deal with outbursts of anger (вспышки гнева)? Do you keep your temper or just snap at people in the heat of the moment?

Don't let your anger get the better of you!

👉 Let's dive into Part 3, where we'll continue our journey of self-discovery. Grab your journal, find a quiet place, and let's explore the next steps in your shadow work.

Just in case:
Part 1 Shadow Work
Part 2 Shadow Work

#shadow_work

🤨 Ever felt the sting of the green-eyed monster? Dive into the article to unravel the truths about jealousy.

Vocab:

🟢unruly beast = непокорный, непослушный зверь
🟢use it to your advantage = использовать в своих интересах
🟢do a handstand = делать стойку на руках
🟢a teensy bit jealous = немного (a little bit)
🟢outshine smn = затмить, превзойти
🟢a fight-or-flight response = реакция "бей или беги"
🟢a spike in blood pressure = cкачок артериального давления
🟢sweep emotions under the carpet = прятать эмоции
🟢creep in to relationship = проникнуть в отношения незаметно
🟢self-worth hinges on others = cамооценка зависит от других
🟢coercive = принудительный, насильственный
🟢your lot = судьба, доля, участь
🟢erode your peace of mind = разрушать твой душевный покой
🟢our mental health takes a beating = наше психическое здоровье страдает
🟢research backs up the fact that … = исследования подтверждают факт, что…
🟢fear of abandonment = страх быть покинутым
🟢produce a positive outcome = привести к положительному результату
🟢be the wake-up call = быть сигналом к действию
🟢nurture our relationships = укреплять наши отношения
🟢be complacent = быть самодовольным
🟢a spirit of competition may keep you on your toes = соревновательный дух может поддерживать тебя в тонусе
🟢obsess over sth = зацикливаться на чем-то
🟢rein in your jealousy = обуздать/укротить
🟢unfounded feelings = необоснованные чувства
🟢a barrage of = шквал (a great number of)

A Virus Called Fear is a documentary that explores the psychological and societal effects of fear and how it can be used to manipulate and control people. The documentary looks at the history of fear and how it has shaped human behavior throughout the ages. It discusses how fear can be a natural and adaptive response to danger, but also how it can become irrational and destructive when it is exacerbated or manipulated by outside forces.

✍️ Share your thoughts: Is fear ingrained in our DNA for survival or shaped by our experiences and environment?

🫣 Let's embark on a journey into the depths of fear and read an informative article!

In this article you'll discover:

⏺The science of fear
⏺The intricacies of the fight-or-flight response
⏺The genetic roots of fear
⏺What happens in the brain when you're plagued by fear
⏺The anatomy of fear
⏺The strategies and therapies used to retrain the brain's response to phobia

Vocab:

🟢Your heart starts racing = сердце начинает бешено колотиться
🟢Alert = бдительный, осторожный
🟢You’ve been meaning to do it = вы давно собирались это сделать
🟢Dread = страх, ужас
🟢Go to great lengths = приложить максимум усилий
🟢Traumatic event = травматичное событие
🟢Be wary of (climbing) = опасаться, остерегаться
🟢Goosebumps = мурашки
🟢Butterflies in your stomach = "бабочки в животе" (чувство волнения, тревоги или возбуждения перед чем-то важным или волнительным)
🟢Innate reflex = врожденный рефлекс
🟢Passed down through generations = передается из поколения в поколение
🟢It stands to reason that ... = совершенно ясно, что ...
🟢Plagued by fear = охваченный страхом
🟢Digestive disorder = расстройство пищеварения
🟢Disrupt the metabolism = нарушить метаболизм
🟢Elevate levels of cortisol = повышать уровень кортизола
🟢Day in, day out = изо дня в день
🟢A viable option = приемлемый вариант

Fear is an Illusion | Frank Shamrock | TEDxSugarLand

Key takeaways:

🟡Fear only has power over you when you don't share it. Knowing you're not alone in your fears is empowering.
🟡Fear starts to control our lives when we don't understand it. Identifying and acknowledging fears are crucial steps to overcoming them.
🟡Having someone who believes in you can help overcome fear.
🟡Break fears down into rational components. Question if the fear is justified and reasonable to move past it.
🟡Memories and fears can be reframed. You can replace any image in your brain and add new memories, turning fear into a superpower.