Mental-Training

Mental Training – Use this every day to change your life

Mental training is the key to happiness and success

Mental training is a very effective method to train ways of thinking and behavior. You use your imagination. Your imagination is an instrument that you always carry with you. So why not use the mental training in a targeted manner?

Albert Einstein also knew its importance when he said:

“Imagination is more important than knowledge.”

And Andrew Agassi is said to have said:

“I’ve won Wimbledon 10,000 times in my head.”

What Andrew Agassi initially only imagined became reality.

What is Mental Training?

Mental training is a mental form of exercise. One also speaks of imagination, visualization or self-hypnosis. In our minds we picture how we want to think, feel and act in a certain situation.

Athletes, such as skiers or golfers, use mental training to learn or consolidate movement sequences and thus improve their performance. Cancer patients work with mental training to strengthen their internal defenses. Crisis emergency services such as paramedics or firefighters practice their work in the imagination in order to be ready for action faster and better. And musicians and doctors practice complicated movements in their minds.

Mental training is also used in psychotherapy, for example in the treatment of fears, traumatic experiences, depression or addictions. Mental training is nothing new to us. We have been practicing this form of exercise for as long as we can remember. Whenever we recall an unpleasant and frightening event and feel, for example, sad, fearful or angry, we practice in the mind (mental) and thereby keep the memory and the associated feelings awake or strengthen them.

Even if we keep imagining what kind of great partner we have and how nice the time is with him, then we practice in our minds to strengthen our positive feelings towards our partner. Worry is also a form of mental training. When worried, the fantasies are directed towards the future. We imagine something bad, ask ourselves “What if …” and get scared.

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Types of mental training

There are different types of imagination exercises.

In the first form, you are an observer. You can see from the outside how you behave in a certain situation. You are, so to speak, the viewer who sits in the cinema and sees yourself acting in a movie. One then speaks of the state of dissociation.
In the second form, you are a participant. You go directly into the situation, act and sense your feelings associated with the situation. One then speaks of the state of association.

We can also distinguish mental training according to its content

On the one hand, there is the positive imagination exercise. In this we imagine how the situation will go exactly according to our wishes. We think, feel and act as we would like to.
In the coping exercise, we picture how we initially feel as we always do in a particular situation. That means we feel fear, anger, jealousy, etc. Then we imagine how we use new coping strategies.
We use positive self-instructions, do a relaxation exercise, etc. and continue to imagine that we are better and that we are acting according to our wishes. The coping concept is a kind of emergency plan.

*Doge-Coin-Yoga-Mat

Benefits of mental training

One advantage of mental training is that we can also practice when there is not enough opportunity in everyday life – such as when we are preparing for an exam or when the training would be too costly. It would be cumbersome, expensive and time-consuming if, for example, we wanted to learn to overcome our fear of flying and had to fly frequently to do so.

We can practice mental training anywhere, anytime. It is possible to consciously train every thought, every feeling and every behavior in the mind and make it become a habit faster. We can also use the imagination to prepare for various difficulties that might arise in the situation.

Through mental training, we can build up new habits in thinking, feeling and acting more quickly. By repeating ourselves how we act in a certain way, we strengthen our belief that we can actually act that way.

Disadvantages of mental training

Our brains do not notice the difference whether we are just imagining something or whether we are actually experiencing it. Our ideas alone lead to changes in our body. Experience is experience. And that can have far-reaching consequences. Whenever we imagine something “bad” or worry, we experience exactly the same feelings as when we actually live through the “bad”.

With mental training, we can train ourselves practically day and night to feel fear, anger, hurt, hatred, jealousy, etc. We can imagine disasters that don’t even happen. For example, jealous people keep imagining their partner cheating and strengthening their jealousy. People with a social phobia imagine others laughing at them. Anyone who suffers from panic disorder is a specialist in imagining that the next panic attack is bound to come and that they are helplessly at the mercy of it.

The tragic thing about negative imagination exercises is that if we picture something that won’t happen, we will feel as if it has already happened. We are all the more afraid of it happening again and try to avoid it by all means.

Another disadvantage of negative mental training is that our brain cannot decipher negations. For example, if I asked you not to think of a purple turtle, what would appear first in your mind? A purple turtle, of course. Only then would you remember that you shouldn’t imagine a purple turtle. But then you first have to laboriously think about what you want to imagine instead. A red turtle, a golden dolphin …? That costs time and energy.

That is why it is important that we formulate thoughts positively and always come up with concrete positive (!) Pictures. Always tell yourself exactly what you want to think, imagine, do and say in concrete terms. Don’t use negatives like “I don’t want to … do”, “I don’t want to be afraid or angry”, “I don’t want to tremble.” Instead, say and introduce yourself, “I am calm and make my speech.” “I am confident and say no in a firm voice.”, “I am relieving my tension with a breathing exercise”, etc.

It is also a disadvantage for us if we first visualize in the imagination that a terrible catastrophe is coming, thereby panic us, and then break off the imagination. That means we take away the hope and belief that we can handle the situation.

Learn to let go

What is mental training used for in therapy?

Mental training can always be used when we want to practice new behaviors. It works when we want to increase our motivation or keep ourselves in line. It helps us prepare for difficult situations. And it aids us if we want to improve our mood by consciously remembering a great experience. In psychotherapy, mental training is used, for example, to treat test anxiety, agoraphobia, social phobias and panic disorders.

In our phantasy we first picture how we go into fear-inducing situations and imagine how we can manage these situations calmly and safely. Through the repeated positive play through in the head, our confidence increases that we can cope with these situations in reality. And the mental training reduces the fear of fear.

In general, mental training helps us to confront fear-inducing situations and the feelings associated with them, to endure them and to practice new ways of coping.

How to do the mental training

In principle, we can do both the positive imagination exercise and the coping exercise on our own. However, if you have had a traumatic experience (e.g. in the form of an accident or an attack) and would like to process this experience or have been suffering from severe fears for a long time, then you should first carry out the mental training under the guidance of a psychotherapist.

Before you begin the imagination exercises, you need to know exactly what you are trying to imagine. For this, you need the right text for the new role, and new encouraging and helpful thoughts in order to feel better and to be able to act the way you want.

You can find the new thoughts by using the ABCs of Emotions and the 2 questions for healthy thinking:

  •  “How do I have to think in order to feel and act the way I want to?”
  • “Does my current thought correspond to the facts?”

Once you have written your script, it is important for both types of introductory exercise to start with a relaxed state. You are then more receptive. For this you can use the progressive muscle relaxation.

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Exercise to switch off and relax

Preparation:

Sit up straight with your feet on the floor, or lie down. Close your eyes or keep them open, whichever is more comfortable for you. Let everything loose, breathe calmly, even during the exercises.

Sequence:

Hold the tension for 5 to 7 seconds at a time, then release it abruptly and relax for 15 to 20 seconds. Repeat each individual sequence twice. You may feel sensations such as warmth or tingling. Linger in the relaxation. To finish: loll around, take a deep breath, open your eyes. Do you feel the deep relaxation?

Hands and forearms

Clench your right hand into a fist and bend your arm until you can clearly feel the muscle tension. Hold for 5 to 7 seconds, loosen abruptly and «feel». Repeat right twice, left twice, then both arms at the same time twice.

Facial muscles

Frown, bite your teeth gently, press lips together. Hold, let go and feel the relaxation spread.

Shoulder and neck area

Pull your shoulders up towards your earlobes, stay upright. Hold – release. “Feel into” the neck and shoulders and relax further.

Abdominal muscles

Pull your belly button inwards and keep your muscles tense. Release, relax. Feel the relaxation spread.

Legs and buttocks

Squeeze your glutes together and tense both legs: tense your thighs, press your heels against the floor, pull your toes up. Let go, «feel into».

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When you are relaxed, you can begin the imagination exercise

If you have decided to do the positive introduction exercise, then it is sufficient if you now see yourself as a participant in the introduction. You are now the actor who acts according to the script. Picture how you think, feel and act the same way you would like to. You introduce yourself in your new role and at the end of the exercise you are proud of yourself for having behaved so well.

*Dog-Lover-Yoga-Mat

Your coping exercise has 3 parts:

1. I am …

Here you imagine the difficult situation for you very vividly and feel your negative feelings and physical reactions.

2. I become calmer … by thinking and doing …

Here you can see how you share your helpful thoughts and use the coping strategies.

3. I am … doing.

Here you see yourself doing and saying what you would like to do and say in this situation. Play through this situation over and over again in your imagination until you can practically use the new coping strategies in this situation in your sleep and the situation triggers little or no fear or other negative feelings in you.

The more you practice, the faster you will be successful! You can also speak the introduction exercise on a tape that you can then run at the push of a button.

When coping, it is quite normal and also important that you experience fear, anger or other negative feelings and physical side effects. If you experience very strong anxiety or other negative feelings, then interrupt with an internal stop and do the relaxation exercise until you are calmer. Then start again with the introduction exercise.

Please contact a therapist if you experience strong negative feelings during the introductory exercise and therefore keep breaking off the exercise unfinished. With a therapist, you can work out appropriate coping strategies…💖🌹.

Dear co-creators

I hope this article gives you some more insight on the importance of a balanced mindset and mental training  in order to live a happy and fulfilled life. If you need any help with the elimination of bad habits or want to learn more about how to rewire your mind lastingly and successfully in a natural way, then contact me. Together we will figure out your individual needs to get you on the right path to longevity, abundance and happiness. 

Please note:

If my contribution was helpful to you and you want to support my work, you can do so by checking out my *LoveBodyFatSolutions Store with featured products in apparel, homeware and accessories. There you’ll find my own custom designed goods for cats and dog lovers, for those diving deep into spirituality, for doge coin supporters and much more.

Your contribution helps me to continuously provide free consultation and reading material for people whose health and well being benefits from my work. It also helps me to support those who suffer from panic attacks or depression, seek guidance during their spiritual awakening journey, or simply need an open ear and advice.

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Need advice, guidance or simply someone to listen to you?

Then go ahead and book a 20 minutes free consulting call with me if you need help with letting go of your negative thoughts or don’t know how to stop identifying yourself with your mind.

As a panic attack and agoraphobia “survivor” myself, I am also here for you if you are in desperate search for relief from panic disorder, moderate depression or just could use someone to listen to you.

Feel free to either send me an email or give me a call. Then we will find out together what you really need help with, and how I can be of service to you.

My goal is to help you to re-discover who you truly are and reclaim your life. I’m also guiding you through by supporting you in letting go of your limiting beliefs. Only this way you can tap into your powerful resources and create the life you desire and deserve.

Never forget, you are spiritual beings and here to collect worldly experiences in order to expand, not vice versa. You are highly appreciated, unique and endlessly loved.

The subtle art of not giving a fuck: If you feel like you need motivation, have to fill some gaps in your life, then check out this easy to read book “The subtle art of not giving a fuck” in the link below. You will be surprised over how much better you feel and how much more confident you will become once you stop caring about what others think of you:

The-Art-Of-Not-Giving-A-F*uck
My two friends, Keryn and Gia, enjoying the book together

Need advice, guidance or simply someone to listen to you?

Then go ahead and book a 20 minutes free consulting call with me if you need help with letting go of your negative thoughts or don’t know how to stop identifying yourself with your mind.

As a panic attack and agoraphobia “survivor” myself, I am also here for you if you are in desperate search for relief from panic disorder, moderate depression or just could use someone to listen to you.

Feel free to either send me an email or give me a call. Then we will find out together what you really need help with, and how I can be of service to you.

My goal is to help you to re-discover who you truly are and reclaim your life. I’m also guiding you through by supporting you in letting go of your limiting beliefs. Only this way you can tap into your powerful resources and create the life you desire and deserve.

Never forget, you are spiritual beings and here to collect worldly experiences in order to expand, not vice versa. You are highly appreciated, unique and endlessly loved.

 

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