Wir durchleben gerade ein Zeit mit viel Ungewissheit und vielen neuen Situationen, die wir alle bisher nicht kannten und für die wir auch nicht vorbereitet sind. Als Familien sind wir uns viel mehr direkt ausgesetzt, können uns weniger aus dem Weg gehen und erleben daher auch Stresssituationen viel ungefilteter und direkter als sonst. Der Austausch mit anderen Menschen fehlt, die Möglichkeit, sich im Sportverein abzulenken oder auch durch Schule und Arbeit einfach mal ein paar Stunden von zu Hause weg zu sein. Stattdessen hocken wir aufeinander und da ist es doch nur natürlich, dass dann auch öfter mal die Nerven blank liegen. Jeder hat unterschiedliche Erwartungen an sich und an die anderen, jeder kommt mit der Situation anders zurecht und geht anders mit ihr um. Auch ist es eine große Herausforderung Homeoffice, Büro, Schule und den Alltag ohne tägliche Streitereien zu handeln. Für Kinder ist diese Situation eine große Herausforderung, da sie noch nicht durch ihre Lebenserfahrung gelernt haben, mit schwierigen und ungewohnten Situationen umzugehen. Oft können sie ihre Probleme nicht artikulieren, da ihnen die emotionale Erziehung dazu fehlt. Vielen Erwachsenen geht es ebenfalls so, da auch sie es nicht gelernt haben.
Auch wenn es aktuell umso schwerer fällt, so kann jeder Einzelne doch seinen Teil dazu beitragen, dass wir nicht in einen Negativstrudel geraten. Hier stelle ich zwei leichte Methoden vor, wie Erwachsene, Jugendliche und Kinder mit dem neuen Alltag in positiver Weise umgehen können.
- Segment Intending
Wie oft wachen wir morgens schon auf und verfallen direkt in eine negative Haltung. „ Gleich geht es wieder los mit all dem blöden Generve und dem Tagesablauf, der mir überhaupt nicht passt. Ich habe einfach keine Lust auf die Krise und wie sie mich bei allem einschränkt!“ So stellen wir unsere Fühler direkt auf eine negative Erwartungshaltung ein. Und mit jeder Situation, in der diese bestätigt wird, verfallen wir weiter in die negative Abwärtsspirale.
Eine effektive Methode, den Tag gar nicht erst so zu starten, ist das Segment Intending. Hierbei geht man seinen bevorstehenden Tagesablauf mit positiven Aussagen durch. Das kann man super morgens unter der Dusche machen – so muss man nicht noch extra Zeit hierfür freischaufeln. Jede Aussage startet mit: ‘Wäre es nicht wunderbar,…‘. So besetzt man alle Segmente des Tages mit einer positiven Erwartungshaltung und geht daher auch mit einer solchen durch den Tag. Durch die positive Beschreibung, wird man sich bewusster, was man vom Tag und von seinen einzelnen Teilen erwartet. Außerdem gibt diese Aufteilung in positive Erwartungssegmente während des Tages immer wieder die Möglichkeit, den Verlauf zu beeinflussen. Wenn wir also bewusst durch den Tag gehen und uns bewusst werden, dass wir von unserer positiven Ausrichtung abkommen, haben wir immer wieder die Möglichkeit zu korrigieren und uns wieder in die Aufwärtsspirale zu bringen.
Diese Übung eignet sich auch sehr gut für größere Kinder und Jugendliche. - ABC-Technik
Diese Technik eignet sich besonders für noch etwas jüngere Kinder. Sie kann auch gut mit einem Erwachsenen zusammen gemacht werden.
In einer Situation, in der dem Kind alles zu viel wird, die Gedanken nur um Probleme kreisen und der Fokus nur auf dem Negativen liegt, kann dies helfen, sich abzulenken und den Fokus umzuleiten.
Wähle Dir für die Übung eine Wortgruppe aus. Dies kann jedes Mal eine andere Gruppe sein, je nach Lust und Laune, passend zu Jahreszeit oder dem, was Dich interessiert. Wortgruppen können z.B. sein: Tiere, Länder, Blumen, Weihnachten, Musik, Schimpfwörter… Deiner Phantasie sind keine Grenzen gesetzt.
Nun gehst Du in der gewählten Wortgruppe alle Buchstaben des Alphabets nacheinander durch. Ein Beispiel zur Wortgruppe Länder: Angola, Belgien, China, Dänemark, England.
Wenn das Kind hierfür noch zu klein ist, kann man sich einen Atlas zur Hilfe nehmen und gemeinsam die vom Elternteil genannten Länder auf der Karte suchen. Auch das lenkt sehr gut vom Negativen ab. Oder es wird eine Wortgruppe gewählt, die das Kind schon benennen kann. Es ist auch möglich, dass ein Elternteil hilft oder das Spiel so abzuändern, dass einfach alles, was dem Kind zu der Wortgruppe einfällt, genannt wird, z.B. nenne alle Deine Freunde und dann im Anschluss, welche Namen kennst Du noch.
Oft hilf es uns, wenn wir uns bewusst von dem Negativfokus, auf den unser Gehirn programmiert ist, ablenken. Die beiden Übungen sind nur zwei Beispiele hierfür. Mir gefällt bei der zweiten Übung besonders, dass es spielerisch kleineren Kindern hilft, sich abzulenken und in kurzer Zeit, Stresssituationen entschärfen kann.
Probiert es einfach mal aus und – BE YOUR BEST SELF!
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