Self care, Emotions

From Gender and Tech Resources

Revision as of 16:33, 2 February 2017 by Alex (Talk | contribs) (Created page with "{{Tutorial |Title of the tutorial=Self care, Emotions |Kind of learning session=Holistic |Tutorial category=Icebreaking, Energiser |Duration (hours)=45 mins |Learning objectiv...")

(diff) ← Older revision | Latest revision (diff) | Newer revision → (diff)
Title of the tutorial Self care, Emotions
Kind of learning session Holistic
Tutorial category Icebreaking, Energiser
Duration (hours) 45 mins
"mins" can not be assigned to a declared number type with value 45.
Learning objectives Download emotions accumulated during the day and acquire tools to work emotions (in particular anxiety) both personally and collectively
Methodology For a few minutes, we danced together to the sound of relaxing drums because, as Emma Goldman, Jane Barry and Jelena Dordevic put it: What good is revolution, if we can not dance?

Exercise 1. Embrace Fingers

We listen to a didactic radio capsule.


When you feel a strong emotion, embrace your finger with the other hand and hold it for 2-5 minutes until the level of emotion drops. For each finger there is a connection of energy that corresponds to an emotion as shown in the following way:

Thumb: is for tears, pain and emotional pain. Holding fingers does not prevent tears or pain, but allows the energy to move until the person calms down. Grab your thumb, breathe deeply and exhale the pain and sorrow you feel. Hold your finger until you feel a pulse of energy.

Index: it is for fear, it is important to listen to the fear as one would hear a guide. Fear can tell us many things about your environment, our physical well-being and our growth. It is what we do with fear that is important. If you are afraid, instead of paralysing, grab your index finger to make a wise decision in the situation - run away, stay or react. With traumatic stress a person can continuously panic in their body-spirit. Using the index finger is a good way to learn how to work with fear, rather than being a victim of fear. As you hold your index finger, exhale and let go of fear, and inhale courage and strength to be.

Medium: is for anger and rage. Anger is a natural and normal emotion in many situations. Fury can result in violence toward others or toward ourselves. Suppressed anger or denial of our own depths of fury can result in passive-aggressive behavior or many physical symptoms in the body that include arthritis, ulcers, migraines, and knots in the muscles of various parts of the body. Hold your middle finger, exhale and let go of all the fury and anger, inhale energy and creative passion in your being.

Override: is for anxiety and nervousness. As many people unconsciously play with their ringtones when they are afflicted and annoyed by the constant mental noise. Annulment helps to discharge unnecessary distress and anxiety, saving energy for action. Take a deep breath and grab your ring. Exhale, letting go of all the worries and anxiety. Inhale with a deep sense of peace and security amid the problems of life, knowing that you are spiritually backed and cared for

Little finger: it is for self-esteem when one feels victimized by circumstances. Holding the little finger is a way to control feelings of unworthiness and low self-esteem. To stop feeling like a victim, it is important to first recognize what you get when you feel that way - attention, hurt, the concern of others. Placing yourself in a state of power and self-esteem gives you many rewards and a true sense of appreciation in the eyes of others. Hold your little finger, breathe deeply, exhale and let go of insecurity and lack of self-esteem.

Exercises: 2. Download Anxiety

Emotional release techniques are very useful to unlock and heal strong emotions, fears, anxiety, emotional pain, anger, traumatic memories, phobias and addictions, as well as to alleviate pain symptoms such as headache or body pain. .

The technique is based on the theory of the energy field of the body, mind and spirit, together with the meridian theory of oriental medicine. Problems, traumas, anxiety and pain can cause a blockage in the travel of energy in the body. Tapping or acupressure at the points connected to the energy channels or meridians can help unlock the congested energy and promote a fluid or healthy travel of energy in the body and in the mental field.


   Sit very comfortable without crossing feet
   Think of a problem that can be used to measure your level of anxiety: Choose to work on a problem, a concern, a phobia, an anxiety, a traumatic memory, or some negative thinking.
   Using a scale of 0 to 10 measures the level of anxiety you feel when you think about it. (0 = no anxiety and 10 = maximum anxiety level).
   Give 7 or 9 taps to the identified acupressure points below
   Breathe deeply as you tap the fingers with your index and middle fingers at the indicated points:

1. The points where the eyebrows begin 2. The points where the eyebrows end 3. The points on the cheekbones, under the pupils 4. The point under the nose 5. The point on the chin, under the lips 6. The points about 10cm below the armpits 7. The points below the clavicles by the sternum.

   Touch the dot next to her hand and repeat 3 times: "Even though I have this problem, I'm fine, and I work it!"
   Repeat the sequence presented in points 2 and 3:
   Repeat this sequence until your anxiety level has dropped to 0-2
   Give a gentle massage on the "sore spot" that lies on the left side of the chest, about 5cm below the left side of the clavicle and 4 or 5cm next to the sternum. 
Number of facilitators involved 1 or 2
"or2" can not be assigned to a declared number type with value 1.
Technical needs Relaxing area, cushions; sound system
Theoretical and on line resources Mãozada − The Handshake manual: