Techniques

1. Self Confidence – The “Right Now” Perception Technique

   6. July 2021 11:45 Leave a Comment

   Technique of Toni Stocker, an experienced mountain guide in South Tyrol

   At the very moment, when thoughts arise like: Well, everything will be OK, I already know this situation! I know this person! At this moment you say:

   STOP!

   • Forget it! You don’t know this person! And you don’t know this situation either!
   • STOP!
   • Repeat these sentences three times (if you can, try to take yourself off to a quiet place where you say these sentences three times aloud; if that is not possible, just do it mentally).
   • And NOW – perceive the person you are interacting with at the same moment.
   • Hear his/her footsteps, listen to his/her breath, look people in the face – what is the expression in their eyes, what is their skin color (reddish, pale …?); What is the smell this person generates – sour / fearful? …
   • Be aware of this person NOW! at this moment – this person whom you think you already know so well.
   • LISTEN to this person with all your SENSES!
   • And then make your decision.

   

   Try it. You will see how exciting it is. How much more knowledge you suddenly gain about someone you have known for years.

   This Technique is useful for The Relentless Judgement and The Bloated Ego – “Me, Me, Me – I know everything”.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

2. Stress Management – Practice Deep Breathing

   17. December 2020 13:53 Leave a Comment

   Technique of former ski jumper and expert in sport science Ferdinand Bader

   • Sit down at a quiet place, where no one can disturb you.
   • Begin to breathe deeply and firmly from the bottom of your ribcage. The chest rises and falls: Inhale for 4 seconds, hold the breath for 4 seconds, and exhale 4 seconds, hold the breath 4 seconds.
   • Concentrate on the breathing and apply the breathing exercises until you have calmed down and feel more relaxed.

   

   This Technique is useful for The Paralyzing Fear Character.

   Here you can see other techniques.

   Here you can read my blog and read about my experience with the fitness program for The Paraylzing Fear.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

3. Anger Management – Strict Discipline

   12:26 Leave a Comment

   Advise by criminal psychologist Dr. Thomas Müller (who collaborated, among others, with the FBI)

   “I have a personal opinion on this,” says Dr. Müller, “Discipline! The basis of this is to – before the situation arises – train constantly in a disciplined way, every day. So you don’t even get into this kind of situation. Because if you flare up, become emotional, when you react angrily in a meeting or business talk, then it is often too late.”

   This means you work out a strategy in advance. Where you anticipate events beforehand – consider what could happen and, thereby, think ahead. And it has to be clear to you: This is a job-related conflict and not a personal conflict!”

   Here I have to keep telling myself, very clearly: “I’m not that important!” And that, in no way, indicates that I am unimportant as a person. You can’t get neurotic about this. This is not what I am talking about.

   But, and this you need to train in a disciplined way, and keep repeating: “My importance is not as high, as it perhaps seems to me personally. And what is happening around me is basically, and not always, about me.”

   I can start this training right away. Now, in this very instant. Keep telling yourself clearly:

   • This is not about me.
   • I need to keep myself out of it.
   • I am not so important – in this matter here.

   

   The result: You create a DISTANCE between the DECISION to react impulsively and the ACTUAL TRIGGER.

   This Technique is useful for The Incensed Anger Rascal character.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

4. Self Confidence – Be “Rooted To The Ground” to achieve “A Feeling Of Satiation”

   12:21 Leave a Comment

   Technique of master student of Vera F. Birkenbihl, motivational trainer Monika Naimer

   Find a quiet place

   • If possible – take your shoes off
   • Stand up straight – close your eyes
   • Visualize the following: Two thick roots are growing from the soles of your feet straight into the ground
   • Feel the roots branching out, getting stronger, growing – until they reach the center of the earth and draw strength and power from there
   • Keep this image in mind
   • Attention! Only concentrate on “the rooting”
   • Now go back and ask yourself: Do I still need what I thought I absolutely wanted before?

   

   “It’s helpful to practice this visualization exercise beforehand,” Naimer says, “Then this special moment will be easier for you. You’ll have a confident manner. People will sense it. You’ll be ‘a tree standing in the right place.”

   This Technique is useful for The Insatiable Greed character.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

5. Expectation Management – Use The Skill Set Of Your Right Side Brain

   12:15 Leave a Comment

   Technique of brain researcher Dr. Jill Bolte Taylor

   • Find a quiet place
   • Totally cover your right eye by placing the heel of your right hand over the right eye. Leave the fingers of your right hand stretched out.
   • By doing this you cover your whole right eye, and half of the left eye. Your left eye remains open.
   • Hold this position.
   • Nurturing this sense of the present moment can leave us feeling more peaceful, regardless of the circumstances around us.

   

   Dr. Taylor recommends:
   In the beginning you might want to perform this technique for about two minutes, but as you become more familiar with this action, it usually takes about 30 seconds before you feel the shift inside your head.

   This Technique is useful for The Frustrated Expectation character.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

6. Positive Mood Management – “60 Second Grinning”

   12:08 Leave a Comment

   60 Second Grinning

   • Lift the corners of your mouth, to the right and the left, and hold this position 60 seconds.

   The result (even neurologists are convinced of this): After 60 seconds, there is a “click” moment – you are immediately put into a positive mood. Feel happy and relaxed.

   

   My personal experiences are noted here in my training diary.

   This Technique is useful for The Paralyzing Fear Character, The Incensed Anger Rascal character, The Aggressive Inner Critic character, and The Bloated Ego character.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

7. Self Confidence – Walk With Grace And Power

   11:52 Leave a Comment

   Technique of Horse Whisperer David Cathpole

   You can start any day, any time – right now

   • Stand up tall with both legs straight.
   • Push both shoulders down and pull back.
   • Make sure you are in an upright posture – straighten your head up (you can also imagine how your head is pulled slightly upwards on a thread, like a puppet, in the middle of the head; extend just a few millimeters).
   • Look straight ahead (make good eye contact to everyone who comes towards you).
   • Start to walk – walk quickly, don’t stroll around.
   • Place one foot after the other, powerful on the ground – you have the feeling of being “standing on the ground.”
   • When walking, take both hands with you – right and left.
   • As you walk, tell yourself these sentences:
     • All is well.
     • I am good.
     • It will work.

   

   Try it and do not step aside.

   If someone approaches you, spread your hands to the right and left to keep the distance.

   David recommends: Do this exercise anywhere you go – not just on the way to the stable, but also while walking or exercising. Even if you go to a meeting or a presentation, especially if you are afraid of failing because you are not a good speaker. And of course on the way to the first date.

   This Technique is useful for The Aggressive Inner Critic character.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

8. Stress Management – Practice Deep Breathing

   11:43 Leave a Comment

   Technique of former ski jumper and expert in sport science Ferdinand Bader

   • Sit down at a quiet place, where no one can disturb you.
   • Begin to breathe deeply and firmly from the bottom of your ribcage. The chest rises and falls: Inhale for 4 seconds, hold the breath for 4 seconds, and exhale 4 seconds, hold the breath 4 seconds.
   • Concentrate on the breathing and apply the breathing exercises until you have calmed down and feel more relaxed.

   

   This Technique is useful for The Paralyzing Fear Character.

   Here you can see other techniques.

   Here you can read my blog and read about my experience with the fitness program for The Paraylzing Fear.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

9. Self Confidence – The Wall Rehearsal

   11:38 Leave a Comment

   Technique of Prima Ballarina Liudmila Lwona Konowalowa

   • Close to your live performance (for me it’s one, two weeks before the premiere), I go into the studio to rehearse.
   • Then – when the teacher turns on the music – I start my role.
   • I act full of emotions, as if I were live on stage – in a premiere.
   • And I look at each wall, and imagine that there are my colleagues, my partners on stage, and my real audience – and say a friendly “hello” to them.
   • I start to exercise my emotions but I remember that today the director of the opera is watching the performance, he is sitting in the audience. Then thoughts start coming to my mind: “I am not good enough! Oh my god, I will fail!” (Note: The Aggressive Inner Critic character starts to manipulate.) Then, I counter with strong arguments: “But not only the director is watching! Hundreds of people are watching! The whole audience. They ALL are very important for me. So, I have to STOP IT NOW!”
   • Then I concentrate again on my performance – 100 per cent.

   

   As we can see, here Liudmila is not only managing The Bloated Ego character with her disciplined, hard training, she is also managing The Aggressive Inner Critic character, because the “gang” of Emotional Hinderers belong together, they are a family. The only question is: who comes first?

   But one doesn’t need to be a ballet dancer to use Liudmila’s technique; everybody can benefit from it, even a salesperson, manager, or CEO.

   So, start your own rehearsal at home, in the studio or whichever place suits you. During the Wall Technique, think of all the emotions that could accompany you in your own premiere performance and then talk to them. Manage your own Emotional Hinderers.

   This Technique is useful for The Bloated Ego character and The Aggressive Inner Critic character.

   Here you can see other techniques.

   Here you can read my blog.

   Read more about The Concept of The Emotional Hinderers by Judith Hornok here.

10. Techniques for Success

    27. November 2020 12:17 Leave a Comment

    Self Confidence Management

    • “Walk with Grace and Power”
    • From Horse Whisperer David Catchpole

    • “The Wall Rehearsal”
    • From Prima Ballerina Liudmila Lwona Konowalowa

    • “Rooted to the ground” to achieve “A feeling of Satiation”
    • From master student of Vera F. Birkenbihl, motivational trainer Monika Naimer

    • The “Right Now” Perception Technique
    • Toni Stocker, an experienced mountain guide in South Tyrol

    Anger Management

    • “Strict Discipline”
    • Advice by criminal psychologist Dr. Thomas Müller (who collaborated with, among others, the FBI)

    Expectation Management

    • “Use the skill set of your right-side brain”
    • From Brain researcher Dr. Jill Bolte Taylor

    Stress Management

    • “Practice Deep Breathing”
    • From former ski jumper and expert in sport science Ferdinand Bader

    Positive Mood Management

    • “60 Second Grinning”