10 questions to guide you in regulating your emotions:
1. What am I feeling right now, and what might have caused this?
2. What specific event or thought triggered this emotion?
3. How intense does this feeling feel to me, on a scale from 1 to 10?
4. Does my response match the situation, or might it be influenced by something else?
5. What beliefs or thoughts are adding to the intensity of this emotion?
6. How can I gently shift my thinking to see this situation more clearly or with kindness?
7. What physical sensations am I noticing, and what might my body be telling me?
8. What can I do to nurture or comfort myself at this moment?
9. Is there something small I can do to address the cause of this emotion, if it’s within my control?
10. What have I learned from this that can help me better navigate similar feelings in the future?
Emotional regulation takes practice. Asking the right questions helps you understand and manage your feelings better. Be patient with yourself, and if it feels overwhelming, don’t hesitate to seek professional support. You’re not alone in this journey. Connect with Vibrant Aura by Sejal for personalised guidance and consultations.
Also read about, Self-Care Routine for Every Mood
Ego States
Ego states are different “modes” of thinking, feeling, and acting that we switch between based on our experiences. In Transactional Analysis, these states are divided into three main types, and each impacts how we respond to situations:
1. Parent Ego State: This reflects how we behave based on what we’ve learned from authority figures.
Example: Comforting a friend by saying, “It’s okay, you’ll get through this” (nurturing), or criticising someone with “You should know better than that!” (critical).
2. Adult Ego State: This represents our rational, logical side that responds based on facts and reality.
Example: “Let’s look at the situation and figure out the best solution.”
3. Child Ego State: This is our emotional and playful side, similar to how we acted in childhood.
Example: Being carefree and saying, “Let’s do something fun today!” or reacting apologetically, “I’m sorry, I didn’t mean to upset you.”
We switch between these states throughout the day, depending on our feelings and the situations we encounter.
Also read about – 10 Green Flags In Relationships
https://http://thevibrantaura.in/index.php/2023/10/16/10-green-flags-in-relationships/
Butterfly Breathing
Ever had one of those moments when your mind feels like a whirlwind and your heart won’t stop racing? Maybe before a big meeting, after a stressful conversation, or just out of nowhere? Butterfly Breathing is a gentle, effective way to bring yourself back to the present and find a sense of calm.
What is Butterfly Breathing?
It’s a simple technique that combines deep breathing with a comforting, self-soothing motion—almost like giving yourself a reassuring hug. You gently tap your hands on your shoulders, like the flutter of butterfly wings, while breathing deeply. This small act can have a big impact on your nervous system, helping you feel grounded and safe.
How to Try It:
1. Sit or stand in a relaxed position.
2. Cross your arms over your chest, resting each hand on the opposite shoulder.
3. Close your eyes (if that feels comfortable) and take a slow, deep breath in through your nose.
4. As you exhale through your mouth, gently tap one shoulder, then the other—like butterfly wings flapping.
5. Keep going for a few minutes, syncing your breathing with the tapping, until you feel a little more settled.
Why It Helps:
• It signals your brain to slow down and relax.
• It encourages emotional balance, like a mini-reset button.
• It gives you a moment of comfort and self-connection, especially in stressful times.
If you’re looking for more ways to manage stress and anxiety, let’s talk! Book a free consultation with Vibrant Aura by Sejal and let’s find what works best for you.
Also, read about, ‘Ways to calm your Anxiety’ – https://http://thevibrantaura.in/index.php/2024/04/28/10-ways-to-calm-your-anxiety/
Every Woman Should Experience Travelling Solo
Alright ladies, here’s the deal, solo travel isn’t just a vacation, it’s a full-blown adventure, starring you as the brave, bold, wildly curious heroine. It’s late-night trains in unknown cities, spontaneous detours to hidden waterfalls, and dancing under a sky full of stars with strangers who suddenly feel like soul sisters. It’s not just about ticking places off a map, it’s about discovering the you you didn’t know existed.
When you travel solo, you get to be the boss of every twist and turn. Want to chase sunrises at 5 am or sleep till noon in a cozy mountain homestay? Go for it. Fancy a detour to that beach nobody’s ever heard of or spending three hours chatting with a street vendor about life and love? No one’s there to stop you. No plans to follow but your own, that’s the kind of freedom that tastes better than any five-star buffet.
And then comes the magic of cultural deep dives. You’re not just a tourist with a camera, you’re living, breathing the place. Sharing food, stories, and laughter with locals. Learning to say “thank you” in ten languages, and getting it hilariously wrong in at least five. But every moment? Gold.
And girl, don’t even get me started on the confidence it builds. You’ll be out there figuring out train schedules in languages you don’t speak, haggling like a pro at local markets, finding your way through winding alleyways, and ordering mystery meals with a brave smile. You’ll laugh, you might cry (happy tears too!), but mostly, you’ll grow. Like — level-up, superhero version of you kind of growth.
Sure, the unexpected shows up, a sudden downpour, a missed connection, or a random invite to a village festival you must say yes to. But those curveballs? They turn into the best stories. You’ll learn to adapt, trust your gut, and ride the chaos like a queen.
Of course, adventure is best served with a side of smart planning. So yes, do your research, stay alert, know the local dos and don’ts, and always let someone know where you’re headed. Safety isn’t boring, it’s empowering. It keeps the adventure rolling.
So pack your bags, grab your journal, lace up those walking shoes, and step into your solo chapter. The world’s waiting — and so is the version of you who feels unstoppable.
Also, read about – My Difficult Decision
https://http://thevibrantaura.in/index.php/2023/02/25/my-difficult-decision/
Reignite The Spark In Your Marriage.
In your late 40s, it’s the perfect time to reignite the passion in your relationship. With your children becoming more independent or heading off to college, you now have the freedom to refocus on your partner and breathe new life into your connection, rekindling the excitement and intimacy you once shared.
Based on my experience with clients, this blog offers expert tips to discreetly deepen your connection and renew your relationship in your 40s. Find practical advice on communication, shared activities, and new experiences to rekindle the magic in your marriage.
- Communication Exercises-
Use communication exercises recommended by experts to discuss your needs and desires openly. This can help both partners feel more comfortable and connected.
- Date Nights-
Schedule regular date nights to spend quality time together. This could be as simple as a dinner out, a movie night, or even a walk in the park.
- Travel Together-
Plan trips or vacations, even short getaways. Exploring new places can bring a sense of adventure and create lasting memories.
- Physical Intimacy-
Make an effort to maintain physical intimacy. This can strengthen your emotional bond and improve overall relationship satisfaction. Simple gestures like a hug or holding hands can deepen the intimacy.
- Workshops and Webinars-
Attend workshops or webinars led by relationship experts. These events can provide new insights and techniques to strengthen your bond.
- Counselling Sessions-
Schedule sessions with a certified therapist specialising in relationships. They can offer personalised guidance and help address specific issues or concerns.
- Books and Guides-
Read books by relationship experts that address common concerns and offer strategies for enhancing emotional and physical closeness. Consider titles like ‘The Joy of Intimacy’ or ‘The Art of Connection.’
By focusing on these aspects, you can rejuvenate your marriage and create a fulfilling partnership.
Also read about- 5 Ways To Enhance Communication Skills.
https://http://thevibrantaura.in/index.php/2024/03/26/5-ways-to-enhance-communication-skills/
Self-Care Routine for Every Mood
Managing our emotions is crucial for mental health and overall well-being. Here are some tips to help you cope with specific emotions:
1. Feeling Joyful:
– Share your joy with others.
– Capture the moment in a photo or journal.
– Do something you love.
2. Feeling Fearful:
– Take deep breaths.
– Practice meditation.
– Go for a nature walk.
3. Feeling Sad:
– Listen to your favorite music.
– Journal your thoughts.
– Watch a comforting movie.
4. Feeling Angry:
– Practice yoga.
– Sip on your favourite drink.
– Engage in a creative activity.
5. Feeling Disgusted:
– Prioritise tasks.
– Take short breaks.
– Practise gratitude journaling.
Remember, it’s okay to feel a range of emotions. Taking small steps to address them can make a significant difference in your well-being.
Also, Take the Beck’s Anxiety Inventory test-One valuable tool for understanding and assessing anxiety levels is the Beck Anxiety Inventory (BAI) test.