{"id":933,"date":"2020-05-04T14:52:50","date_gmt":"2020-05-04T12:52:50","guid":{"rendered":"https:\/\/www.judithhornok.com\/?p=933"},"modified":"2020-06-12T11:28:16","modified_gmt":"2020-06-12T09:28:16","slug":"fitness-program-for-getting-paralyzed-fear-to-move-week-2","status":"publish","type":"post","link":"https:\/\/www.judithhornok.com\/en\/fitness-program-for-getting-paralyzed-fear-to-move-week-2\/","title":{"rendered":"Fitness program for getting The Paralyzing Fear to move"},"content":{"rendered":"<h2><strong>Week 2<\/strong><\/h2>\n<div class=\"su-row\">\n<div class=\"su-column su-column-size-4-5\">\n<div class=\"su-column-inner su-u-clearfix su-u-trim\">\n<p><strong>NEWS CONSUMPTION SELF DISCIPLINE<\/strong> \u2013 Only watch as much news as you can bear.<\/p>\n<div class=\"su-spacer\" style=\"height:20px\"><\/div>\n<p>I like to watch the news, it\u2019s exciting, entertaining, informative and stimulates conversations and discussions among people. What would we do without the news, it would get boring, wouldn\u2019t it? <\/p>\n<p>The challenge is to do a self-assessment. How much news can I take? Or to what extent does it paralyze me in my thinking and my reactions. Does it trigger <a href=\"https:\/\/www.judithhornok.com\/en\/paralyzing-fear\/\">the Paralyzing Fear<\/a> character?<\/p>\n<p><strong>This is exactly the exercise for week 2<\/strong>: To notice when you personally begin to feel physically uncomfortable consuming the news.  At what point does the Paralyzing Fear leave us breathless, making us \u201cfreeze inside\u201d from the physical pressure.  That\u2019s the exact moment we need to react \u2013 by switching to another medium, or by switching off completely, thereby getting the Paralyzing Fear character to exercise, \u201cto move.\u201d And only getting back to consuming news when we intuitively sense: Yes! Now I am READY for it!<\/p>\n<div class=\"su-spacer\" style=\"height:20px\"><\/div>\n<ul>\n<li><strong>The training sessions are on a daily basis.<\/strong>.<\/li>\n<li>You can combine these exercises with the exercises of Week 1.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"su-column su-column-size-1-5\">\n<div class=\"su-column-inner su-u-clearfix su-u-trim\"><img loading=\"lazy\" decoding=\"async\" width=\"314\" height=\"598\" src=\"https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/fitness-die-laehmende-angst-gespiegelt.jpg\" alt=\"\" class=\"alignright size-full wp-image-851\" srcset=\"https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/fitness-die-laehmende-angst-gespiegelt.jpg 314w, https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/fitness-die-laehmende-angst-gespiegelt-158x300.jpg 158w\" sizes=\"auto, (max-width: 314px) 100vw, 314px\" \/><\/p>\n<h5>\u00a9 \u201eThe Paralyzing Fear\u201c Judith Hornok<\/h5>\n<p><!-- &#091;su_audio url=\"https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/linus.mp3\" width=\"280px\"&#093; -->\n<\/div>\n<\/div>\n<\/div>\n<div class=\"su-spacer\" style=\"height:40px\"><\/div>\n<div class=\"su-row\">\n<div class=\"su-column su-column-size-1-5\">\n<div class=\"su-column-inner su-u-clearfix su-u-trim\"><img loading=\"lazy\" decoding=\"async\" width=\"314\" height=\"598\" src=\"https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/fitness-die-laehmende-angst.jpg\" alt=\"\" class=\"alignright size-full wp-image-817\" srcset=\"https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/fitness-die-laehmende-angst.jpg 314w, https:\/\/www.judithhornok.com\/wp-content\/uploads\/2020\/04\/fitness-die-laehmende-angst-158x300.jpg 158w\" sizes=\"auto, (max-width: 314px) 100vw, 314px\" \/><\/p>\n<h5>\u00a9 \u201eThe Paralyzing Fear\u201c Judith Hornok<\/h5>\n<\/div>\n<\/div>\n<div class=\"su-column su-column-size-4-5\">\n<div class=\"su-column-inner su-u-clearfix su-u-trim\">\n<h2><span style=\"color: #000000;\"><strong>MY Training DIARY: Week 2<\/strong><\/h2>\n<div class=\"su-spacer\" style=\"height:20px\"><\/div>\n<p><strong>Monday<\/strong>: After an hour of walking, I\u2019m motivated. Now it\u2019s time to watch the news. I turn on the TV, excited to see what\u2019s going on in the world! The first report shows a series of deaths, terrifying images. \u201cThe number are shocking,\u201d I hear on TV.  \u201cTerrifying \u2013 we\u2019ll see how it develops \u2026\u201d I feel my chest tighten again. My breath grows heavy.<br \/>\n\u201cCome on,\u201d I tell myself, \u201cDon\u2019t be so over sensitive. It\u2019s not that bad. This is well-researched data, facts. That\u2019s life. That\u00b4s the world of today. And you need to stay informed \u2013 so, come on, if others can do it, so can you. And it doesn\u00b4t feel that bad, right? The pressure is not really that great \u2013 you can take a little bit more, can\u2019t you?\u201d<br \/>\nI take deep breaths \u2013 in and out. Watch the rest of the news. I sleep badly that night.<br \/>\nI ask myself: Have I recognized the signs of the Paralyzing Fear character? Have I not taken them seriously? I have a plan: The next day I\u2019ll be more disciplined in doing this exercise.<\/p>\n<p><strong>Tuesday<\/strong>: After an hour-long walk, I feel in good shape, and ready to watch the news again. This time I log on to a news portal on the internet. The first report: \u201cDeaths continue to rise \u2026\u201d Along with photos of the victims. I feel a lump in my throat, my breathing gets heavy. Now, it\u2019s clear to me: The Paralyzing Fear character has arrived, is active.<br \/>\nThe time has come, switch off when you feel uncomfortable physically. When the Paralyzing Fear character freezes up your body \u2013 that\u2019s the exercise for this week\u2019s fitness program. Now I need to be consistent \u2013 to follow through. I switch from the news portal to my emails, start reading through them.<br \/>\nRight away, I get a bad feeling, somehow I feel guilty: \u201cCome on, watch some more news, it\u2019s not that bad, read the rest of it. Don\u2019t be so childish, you\u2019re a grownup. You want to stay informed! Right? And I\u2019m sure there is something even more exciting and action-packed.\u201d I take a deep breath \u2013 I switch back to the news blog and read the rest of the headlines: unemployment, terror, shocking news. At the end, there\u2019s an entertaining story about a celebrity. I laugh in relief, relax \u2013 see, there you go.  I click off the news portal, try to sense what\u2019s going on inside me. Somehow, I feel depressed, hopeless. The good mood after my walk is gone. I spend a restless night.<\/p>\n<p><strong>Wednesday<\/strong>: After the walk today, I decide \u2013 today I\u2019ll have a news-free day.  I haven\u2019t slept well in the last few days. Tomorrow I\u2019ll go back to reading and watching the news. I sleep calmly, get a good night\u2019s rest.<\/p>\n<p><strong>Thursday<\/strong>: Today was a good day. Professionally, I got a lot done. I feel motivated and strong emotionally.  So, I decide it\u2019s a good day to watch the news again \u2013 I\u2019m ready. Let\u2019s see how my body feels this time, if I get that anxiety again while watching the news. This time I turn on the TV \u2013 I am already looking forward to it! The first report is on the success of a company.  I enjoy it very much \u2013 it feels really good! The next report is about an earthquake, killing many people \u2013 documenting \u201cfrightful images and numbers, and that\u2019s only the calm before the storm.\u201d However, I notice that I\u2019m in a very good mental state today. This report touches me just a little bit, I\u2019m still able to watch it with a certain distance. The next news is an entertainment report, followed by an interview. The program ends with, \u201cEven the weather doesn\u2019t put us in a good mood. But I still wish you a nice evening.\u201d<br \/>\nI turn off the TV and breathe deeply in and out: How do I feel right now \u2013 no feelings of pressure. My breathing is calm and regular. This night too, I manage to sleep well. The balance in my mental state and the arrangement of the reports (grueling, exhausting, dramatic, positive, entertaining) have apparently contributed to my balanced sleep.<\/p>\n<p><strong>Friday<\/strong>: After walking, I turn on the TV, it\u2019s time for the news \u2013 let\u2019s see how I\u2019m doing today with my fitness program for the Paralyzing Fear character. The top of the news is: \u201cWe are still far from our goal \u2026\u201d followed by a listing of facts and figures. \u201cThe situation is hopeless \u2026\u201d another voice says. I feel inside myself \u2013 what\u2019s going on? How am I doing currently, in this particular moment? \u201cAll good,\u201d I calm myself down, \u201cI don\u2019t feel any kind of pressure. I don\u2019t need to switch the TV off \u2013 all is well. \u201cI want to continue watching! The report is well done. I\u2019m excited, can\u2019t let go, have to see more. I inhale and exhale deeply.<br \/>\nThe next news item is, \u201cAnother hotspot \u2026\u201d a person in the background reports, \u201c\u2026 that\u2019s impossible to stop!\u201d The voice sounds a warning, there is a negative undertone. I feel my chest tighten. I\u2019m having trouble breathing, feel the lump in my throat. \u201cThe time has come!\u201d I say out loud. The Paralyzing Fear character has now definitely arrived and is starting to paralyze me physically, to manipulate me. And now it\u2019s up to me to really get this creature \u201cmoving.\u201d I resolutely turn off the TV. I\u2019m amazed that I don\u2019t mind at all. I also don\u2019t feel guilty about missing something. I feel very good, somehow relieved. And proud of being so strict with myself. This night, I sleep very well.<\/p>\n<p><strong>Saturday<\/strong>: After the walk, I decide I won\u2019t watch the news today. I sleep like a baby.<\/p>\n<p><strong>Sunday<\/strong>: Curiosity has a hold on me today \u2013 after the walk I decide I want to watch the news again.  But this time too, I\u2019m also aware: I need to react immediately to an unpleasant physical feeling (when the Paralyzing Fear character has a noticeably paralyzing effect on me). Then I need to switch off or change channels immediately. That is the exercise. I log-on to the news portal. The first reported news is: \u201cPositive numbers for\u2026\u201d Well, that sounds pretty good. I quickly scroll over the rest of the headlines for reports on this, read only the headlines \u2013 it is a mixture of warnings and positive takes on the situation. With each remark that is made, I check to see what is going on inside of me. If I sense physical pressure \u2013 I immediately scroll to the next item. And I go through them, till I reach the end of the list. Today, it\u2019s going very, very well. At night I sleep well.<\/p>\n<div class=\"su-spacer\" style=\"height:20px\"><\/div>\n<h2>Results for Week 2<\/h2>\n<p>At the beginning of the week, it was difficult for me to consistently switch off or turn away, when the Paralyzing Fear character made me \u201cfreeze,\u201d put physical pressure on me. This is where the Paralyzing Fear still had the upper hand. Along with the Aggressive Inner Critic, who likes to stick close to the Paralyzing Fear, and manipulate it with words of warning: \u201cWell, aren\u2019t you being overly sensitive. My god, such a sensitive soul. How do you think this is going to turn out? You do not want to watch the news! That\u2019s impossible! It\u2019s ridiculous, absurd!\u201d But through my consistent training in mindfulness (every day) I was able to manage two of The Emotional Hinderers, get them exercising, \u201cmoving\u201d \u2013 and, in that way, get them to relax.<\/p>\n<p>I took responsibility for myself \u2013 disciplined my daily dose of news consumption. And I was flexible \u2013 day by day, minute by minute. I decided: Today I can take watching the news or I can\u2019t. On some days all I did was search for news channels that only presented information (facts and figures) without images or interpretations.<\/p>\n<p>Behaving in this way, <strong>I had daily control of my mental state<\/strong>. I felt myself grow physically and mentally fitter by the day. My creativity and joy of life increased.<\/p>\n<div class=\"su-spacer\" style=\"height:20px\"><\/div>\n<h2><a href=\"https:\/\/www.judithhornok.com\/fitness-programm-fuer-die-laehmende-angst\/\"><strong>Fitness program for getting The Paralyzing Fear to move &#8211; Week 1<\/strong><\/a><\/h2>\n<h2><a href=\"https:\/\/www.judithhornok.com\/en\/fitness-program-for-getting-the-paralyzing-fear-to-move-week-3\/\"><strong>Fitness program for getting The Paralyzing Fear to move &#8211; Week 3<\/strong><\/a><\/h2>\n<div class=\"su-spacer\" style=\"height:20px\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"su-spacer\" style=\"height:60px\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Week 2<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":["post-933","post","type-post","status-publish","format-standard","hentry","category-blau-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - 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