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Practical Skills for Personal Transformation and Thriving Relationships

Trapped - I feel trapped

Feelings: torn, anxious, hopeless, resentful
Needs: autonomy, support, clarity, mutuality

Jackal DictionaryWise HeartDecember 5, 2018

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Tricked

Jackal DictionaryWise HeartDecember 5, 2018

Threatened

Jackal DictionaryWise HeartDecember 5, 2018

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Wise Heart promotes diversity and inclusion as a core value in our work. We recognize all types of diversity including ethnicity, race, size, gender, sexual orientation, gender identity, age, class, religion and abilities.

Simply naming thoughts, body sensations, impulses, feelings, and needs helps keep mindfulness on board in the face of reactivity.
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#naming #mindfulness #reactivity #mindfulcompassionatedialogue #hakomi #nonviolentcommunciation #nvc #regulation wiseheartpdx.org

In-the-moment strategies for managing of reactivity include naming, anchoring, regulation, & self-empathy.
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#compassion #empathy #reactivity #mindfulcompassionatedialogue #hakomi #mindfulness #nonviolentcommunication #relationships wiseheartpdx.org

For in-the-moment managing of reactivity, you ideally have several possible strategies at hand.
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#reactivity #managingreactivity #mindfulcompassionatedialogue #hakomi #mindfulness #nonviolentcommunication #nvc wiseheartpdx.org

Healing work is necessary for everyone. The more you have integrated experiences of past pain, the less fodder there is for reactivity.
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#healing #mindfulcompassionatedialogue #hakomi #nonviolentcommunication #mindfulness #reactivity #growth wiseheartpdx.org

"As you work through a particular situation using Mindful Compassionate Dialogue (MCD), you ideally gain an understanding of and respect for the other person’s experience—and they yours. This shared understanding allows for creative requests and agreements. Each time you do this successfully, your trust in the process grows as well as your own capacity for flexibility in making agreements." Read more in our weekly Connection Gem: https://www.wiseheartpdx.org/posts/2019/6/13/bias-and-relief-from-repetitive-arguments
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#howtostoparguing #arguing #helpwithconflict #helpwitharguing #mindfulcompassionatedialogue #hakomi #mindfulness #nonviolentcommunication #nvc #trust #howtobuildtrust #helpwithtrust #agreements wiseheartpdx.org

To prevent layers of reactivity when you do something you regret, engage in self-forgiveness and repair with others.
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#forgiveness #regret #healing #selfforgiveness #amends #reactivity #mindfulcompassionatedialogue #hakomi #mindfulness #nvc wiseheartpdx.org

Lifestyle choices to manage reactivity include the basics: adequate sleep, balancing work & play, & care for health.
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#selfcare #balance #sleep #selflove #relationshipskills #reactivity #conflict #mcd #hakomi #nvc #mindfulness #relationshipgoals wiseheartpdx.org

Q: "I have been told to manage reactivity by counting to ten or taking a deep breath, but these don’t seem to be effective for me. Why don’t they work?"
A: The intervention must be as powerful as the reactivity. If your reactivity is high, you will need to do much more to come down from it. If your reactivity is low, these strategies could be effective.
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#intervention #reactivity #relationshipskills #communicationskills #communicationskillsforcouples #mindfulcompassionatedialogue #hakomi #mindfulness #nonviolentcommunication #nvc wiseheartpdx.org

In-the-moment strategies for managing reactivity rest upon your ability to recognize it early.
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#managingreactivity #reactivity #relationshipskills #mindfulcompassionatedialogue #hakomi #mindfulness #nonviolentcommunication #nvc wiseheartpdx.org

Managing reactivity includes at least four aspects: in-the-moment strategies, lifestyle choices, forgiveness/repair, and healing.
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#managingreactivity #reactivity #lifeskills #repair #foregiveness #healing #nvc #mindfulness wiseheartpdx.org

As you begin to learn to manage reactivity, set your sights on an ever evolving path rather than an end goal.
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#managingreactivity #reactivity #mindfulcompassionatedialogue #hakomi #mindfulness #nonviolentcommunication #nvc #relationshipskills wiseheartpdx.org

"With betrayal there is often so much hurt that the mind continuously returns to thoughts of how awful and wrong the other person is. This makes it difficult to focus on your own experience. If your mind is stuck here, it's a sign that you need more empathy before beginning a reflection process." Read more in our weekly Connection Gem: https://www.wiseheartpdx.org/posts/2019/6/6/healing-from-betrayal
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#betrayal #lying #affair #healingfrombetrayal #trust #hurt #grief #healing #mindfulcompassionatedialogue #hakomi #nonviolentcommunication #mindfulness wiseheartpdx.org

When you are completely clear about what it costs you to speak and act from reactivity, you will choose to manage it.
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#managingreactivity #reactivity #relationshipskills #mindfulcompassionatedialogue #nonviolentcommunication #mindfulness wiseheartpdx.org

The second step in managing reactivity is to become completely clear about the futility of speaking and acting from it.
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#managingreactivity #reactivity #awareness #mindfulcompassionatedialogue #hakomi #mindfulness #relationshipskills wiseheartpdx.org

Q: "I am a long time meditator and have experienced much transformation, but still in certain situations I find myself getting reactive and regretting what I say. Suggestions?" A: We are associative and conditioned beings. Thus, when you want to make a change, it’s important to associate the challenging circumstances with a specific practice that grounds you. For example, imagine the challenging situation such that the reactivity starts to come up. Then, engage in the grounding practice as that little bit of reactivity is up.
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#meditation #transformation #reactivity #mindfulcompassionatedialogue #hakomi #mindfulness wiseheartpdx.org

Once you accept reactivity as a part of life, you will plan for it just as you plan your meals everyday.
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#managingreactivity #reactivity #mindfulcompassionatedialogue #hakomi #mindfulness #lifeskills #acceptance wiseheartpdx.org

The first step in managing reactivity is to recognize that it is a function of having a nervous system and, thus, will always arise.
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#managingreactivity #reactivity #whatisreactivity #regulation #nervoussystem #mindfulcompassionatedialogue #nvc wiseheartpdx.org

June is Managing Reactivity! Subscribe for regular content about the Mindful Compassionate Dialogue competency Managing Reactivity. .
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#managingreactivity #reactivity #mindfulcompassionatedialogue #mindfulness #nonviolentcommunication #hakomi wiseheartpdx.org

As a first step in your practice of recognizing reactivity, choose one sign of reactivity to watch for this week.
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#reactivity #signsofreactivity #recognizereactivity #regulation #mindfulcompassionatedialogue #hakomi #mindfulness wiseheartpdx.org

Want some practice ideas for Recognizing Reactivity? Check out this short video! https://youtu.be/re1SO0FeAQo
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#recognizingreactivity #mindfulcompassionatedialogue #hakomi #nonviolentcommunication #compassionatecommunication #nvc #relationshipskills wiseheartpdx.org

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