How to Stop Social Media Doom Scrolling | Sunday Scaries

00:15:54
https://www.youtube.com/watch?v=GVZeWwB8Oz0

Sintesi

TLDRNeste episódio de "Sunday Scaries", a apresentadora Ros Costa discute como a comparação social nas redes sociais pode impactar o bem-estar mental, especialmente no início de uma nova semana. Usando sua experiência pessoal, ela reflete sobre como rapidamente as redes sociais podem fazer uma pessoa se sentir insuficiente ao comparar sua vida com as postagens curadas de amigos e conhecidos. O episódio encoraja os ouvintes a refletirem sobre as emoções que sentem ao usar as redes sociais, oferecendo prática de meditação e exercícios de respiração para ajudar a cultivar uma mentalidade de compaixão e conexão. Costa termina o episódio com três passos práticos para manter a paz mental diante da comparação nas redes sociais.

Punti di forza

  • 🌀 É fácil entrar em um ciclo de comparação nas redes sociais.
  • 💬 Cada post nas redes é apenas uma fração da história completa.
  • 🧘‍♀️ Praticar a respiração pode ajudar a acalmar a mente.
  • 🤔 Pergunte-se sobre os esforços e desafios por trás das postagens dos outros.
  • ❤️ Envie compaixão em vez de inveja quando vir algo que desencadeia comparação.
  • 📝 Defina uma intenção antes de abrir as redes sociais.
  • 📸 Lembre-se de que todos enfrentam seus próprios desafios.
  • 🔍 Observe que você está apenas vendo um instantâneo da vida das pessoas.
  • 🌈 Construa um espaço de conexão e compaixão em vez de comparação.
  • 🎉 Seja gentil consigo mesmo e reconheça suas próprias conquistas.

Linea temporale

  • 00:00:00 - 00:05:00

    A narrativa começa com a descrição da experiência comum de se perder nas redes sociais, especialmente nas noites de domingo, levando a sentimentos de comparação e ansiedade. Ros Costa, facilitadora de meditação, identifica que essa comparação com os sucessos dos outros afeta nossa paz de espírito ao iniciar a nova semana. Ela explora como a pressão para alcançar os padrões dos outros pode levar a sentimentos de inadequação e como é importante ter consciência dessas emoções.

  • 00:05:00 - 00:10:00

    O foco se volta para a realidade de que os posts nas redes sociais frequentemente representam uma fração da realidade. Ros sugere que devemos refletir sobre o esforço e os desafios que estão por trás das aparências. A meditação proposta convida as pessoas a se conectarem com suas emoções e a reconhecer que todos têm histórias de luta e resiliência além da imagem idealizada que apresentam online.

  • 00:10:00 - 00:15:54

    A sessão conclui com passos práticos que as pessoas podem adotar para lidar com a comparação nas redes sociais. A primeira sugestão é pausar antes de rolar o feed, estabelecendo uma intenção positiva. A segunda é lembrar que postagens são apenas instantâneas de um momento. A última é cultivar a compaixão, enviando amor em vez de inveja. Ros reafirma a importância de se sentir validado no processo de busca por uma mentalidade mais saudável e encerra com apoio e encorajamento.

Mappa mentale

Video Domande e Risposte

  • Qual é o foco principal deste episódio?

    O foco principal é como lidar com a comparação nas redes sociais, especialmente no domingo à noite.

  • Quem apresenta o podcast?

    O podcast é apresentado por Ros Costa.

  • Que técnicas são sugeridas para lidar com a comparação?

    Técnicas incluem exercícios de respiração e reflexão sobre o que está por trás das postagens nas redes sociais.

  • O que devemos lembrar ao ver postagens dos outros?

    Devemos lembrar que cada post é apenas um instantâneo e que todos enfrentam suas próprias lutas.

  • Qual é a mensagem final do episódio?

    A mensagem final é de que a compaixão e a conexão são importantes e que devemos nos lembrar de que todos estamos fazendo o nosso melhor.

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Sottotitoli
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Scorrimento automatico:
  • 00:00:03
    have you ever found yourself scrolling
  • 00:00:05
    social media on Sunday night and then
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    suddenly what started as a quick
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    check-in turns into a deep dive studying
  • 00:00:13
    everyone else's highlight reel before
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    scrolling you were feeling okay about
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    the weekend maybe even good but then you
  • 00:00:21
    spend 5 minutes on social media and then
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    you're feeling less
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    than today we're talking about breaking
  • 00:00:30
    free from the Sunday scroll how to get
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    out of that comparison spiral and
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    reclaim your peace in mind before the
  • 00:00:37
    week
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    starts welcome to Sunday scaries where
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    we explore those anxious moments that
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    can keep you from finding peace before
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    Monday morning starts I'm Ros Costa a
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    meditation teacher here at
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    headspace if you've ever felt the weight
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    of comparing yourself to everyone else's
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    per perf moments online you're in the
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    right
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    [Music]
  • 00:01:08
    place listen I know what it's like to
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    fall into that compare and despair
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    spiral just last Sunday I was feeling
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    great really at ease with how my week
  • 00:01:19
    had gone I had tackled a few projects I
  • 00:01:22
    even had time to
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    rest but then I opened
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    Instagram and there it was one friend on
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    an exotic
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    vacation another celebrating a
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    promotion and another finishing a half
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    marathon suddenly my restful weekend
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    felt
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    insignificant I started questioning
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    everything why didn't I get more done
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    shouldn't I be achieving bigger things
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    in my life for the rest of the night I
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    found myself caught in a loop of feeling
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    like I was somehow
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    behind maybe you've been there too where
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    the more you scroll the more you feel
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    like you're not measuring up today let's
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    talk about why this happens and how we
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    can create a sense of Peace around it so
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    we don't start the week with the weight
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    of comparison on your
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    shoulders first let's pause and look to
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    see what's beneath the surface of that
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    Sunday scroll in
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    anxiety what's really happening when we
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    feel that Pang of
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    comparison maybe it's the pressure to
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    measure up to someone else's highlight
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    reel or guilt for not doing
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    more or perhaps it's just the feeling of
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    being left out like somehow everyone
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    else is living life on a higher
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    level let's check in with where these
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    emotions sit in your
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    body Maybe your hand is
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    clenched or you notice you've been
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    nervously biting your
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    nails or maybe there's a buzzing in your
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    mind wherever it
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    is just notice
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    it with each breath allow yourself to
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    sit with this
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    feeling without trying to fix it
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    simply acknowledging the feeling is the
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    first step to Breaking
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    [Music]
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    Free now let's try a little exercise to
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    help put things into
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    perspective think about a time when you
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    posted something on
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    Instagram a moment you wanted to
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    share for me when I post there's usually
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    so much more behind that single picture
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    than anyone
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    sees I might take dozens of pictures to
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    find that one that feels
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    right I might spend time crafting the
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    perfect caption to capture the
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    mood sometimes when I post something big
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    from my own
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    life like a new job J or a new home What
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    people don't see is that there are often
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    years of effort setbacks and hard work
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    behind that one
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    moment so imagine someone looking at
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    that post of
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    yours do you think they considered what
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    went into
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    it did they know the full story behind
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    the picture the details or effort you
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    put in
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    chances are they just saw the
  • 00:05:05
    highlight and just like that each post
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    we see from others is only a fraction of
  • 00:05:12
    the full
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    picture take a moment to take a deep
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    breath
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    in and a long exhale out
  • 00:05:28
    [Music]
  • 00:05:32
    with each breath bring awareness to all
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    that might be going on behind the
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    scenes both in your life and in the
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    lives of
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    others we're comparing our messy
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    imperfect process to their Flawless
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    final product
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    forgetting that we're only seeing the
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    Highlight
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    Reel gently allow yourself to release
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    some of that pressure to measure
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    up take a moment to take a deep inhale
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    in and a long long exhale
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    out when we come back I'll guide you
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    through a meditation to get curious
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    about the bigger Story the one you might
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    not see and how we can all hold space
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    for each other in these
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    moments for now keep breathing and stay
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    present with each inhale
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    and
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    exhale all right let's look a bit deeper
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    into the habit of comparing ourselves to
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    others
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    online it's easy to fall into the Trap
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    of seeing someone else's post and
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    assuming it's their everyday
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    life but what if we got curious about
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    the rest of the story what if we
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    imagined that just like us the people we
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    follow have moments of Doubt hesitation
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    and
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    effort by reframing what we see we can
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    start to feel connected rather than
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    discouraged let's explore how a small
  • 00:07:47
    shift in perspective can bring us back
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    to a sense of
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    belonging and
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    peace think about one post you saw that
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    that triggered that feeling of
  • 00:08:04
    comparison maybe it's a friend who seems
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    to have it all
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    together someone with an enviable
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    career or someone whose Adventures you
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    admire take a deep breath
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    in and now a gentle exhale out
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    imagining just for a moment what it took
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    for them to share that
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    post what
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    doubts what
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    hopes what hard work might lie beyond
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    that
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    image and what if just like
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    you they've felt nervous or hesitant
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    about how they're being perceived
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    with each
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    breath allow yourself to send a bit of
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    compassion their
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    way acknowledging that we're all
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    navigating This
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    Together remind yourself that behind
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    every post is a person who's also trying
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    stumbling and learning
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    let this reminder bring a bit of relief
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    and
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    connection now let's settle into a short
  • 00:09:47
    meditation to release the comparison and
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    find a sense of
  • 00:09:54
    connection close your eyes if that feels
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    comfortable and take a deep breath
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    [Music]
  • 00:10:04
    in and as you
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    exhale imagine each person you've
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    scrolled past
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    tonight each carrying their own
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    story with their own ups and
  • 00:10:20
    downs just like
  • 00:10:25
    you with each
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    breath let your yourself connect with
  • 00:10:30
    the idea that behind each
  • 00:10:33
    post there's a fuller
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    picture think of the moments you don't
  • 00:10:41
    see the challenges they face to get
  • 00:10:45
    there the doubts they may have
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    felt the little victories they
  • 00:10:52
    celebrated along the
  • 00:10:56
    way take a deep breath in
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    and a nice long exhale
  • 00:11:09
    out perhaps their smiling vacation photo
  • 00:11:13
    came after a year of hard work and
  • 00:11:20
    planning maybe that promotion was a goal
  • 00:11:23
    they've been working toward for
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    years the setbacks and late night
  • 00:11:30
    that no one
  • 00:11:33
    saw as you continue to
  • 00:11:36
    breathe picture them as real
  • 00:11:41
    people navigating their own Journey with
  • 00:11:45
    moments of
  • 00:11:48
    uncertainty
  • 00:11:49
    effort and
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    resilience as you continue to
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    breathe imagine sending them a little
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    kindness letting go of
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    comparison take a deep breath
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    in and a nice long exhale
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    out each breath reminding you that we're
  • 00:12:25
    all in this together
  • 00:12:30
    the next time you see someone's
  • 00:12:33
    highlight let yourself feel curious
  • 00:12:35
    about the full
  • 00:12:38
    story and allow yourself to feel the
  • 00:12:40
    warmth of
  • 00:12:42
    connection rather than the weight of
  • 00:12:50
    comparison notice how this feels in your
  • 00:12:54
    body and if there's any
  • 00:12:56
    tension give yourself permission
  • 00:13:00
    to let
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    go as we wrap up today's episode here
  • 00:13:13
    are three small steps to help you keep
  • 00:13:16
    your peace in a world of highlight
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    reels number one pause before you
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    scroll next time you open social media
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    take a moment to ground yourself
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    set an intention for how you want to
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    feel when you close the app whether it's
  • 00:13:34
    inspired connected or just
  • 00:13:39
    curious number two think about the full
  • 00:13:43
    story when you see a post that stirs up
  • 00:13:47
    comparison remind yourself that it's
  • 00:13:49
    only a
  • 00:13:50
    snapshot get curious about the journey
  • 00:13:53
    the effort or the challenges that might
  • 00:13:56
    lie behind that image
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    number three send love not
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    jealousy each time you feel a Pang of
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    Envy try sending that person a bit of
  • 00:14:09
    kindness imagine them dealing with their
  • 00:14:11
    own ups and downs and allow yourself to
  • 00:14:14
    feel connected knowing we're all doing
  • 00:14:18
    the best we
  • 00:14:20
    can so the next time you're stuck in
  • 00:14:23
    that Sunday scroll remember social media
  • 00:14:26
    can be a place for compassion and
  • 00:14:28
    connection
  • 00:14:30
    and that compassion and connection goes
  • 00:14:32
    for you
  • 00:14:36
    too thank you for joining me today and
  • 00:14:40
    although you don't need my validation I
  • 00:14:43
    am very proud of you it's important to
  • 00:14:46
    be taking steps towards a healthier
  • 00:14:48
    mindset and you're doing a great job
  • 00:14:51
    we'll see you next week
  • 00:14:58
    [Music]
  • 00:15:03
    Sunday scaries is a headspace studi
  • 00:15:06
    original podcast it's executive produced
  • 00:15:09
    by Morgan Selzer and Sarah Cohen it's
  • 00:15:13
    produced by Robin Hopkins and Taylor
  • 00:15:15
    Jennings Brown it's hosted by Rosia
  • 00:15:19
    Costa and written by Renee culbert and
  • 00:15:22
    Rosia Costa post production by Dan croll
  • 00:15:26
    music by Scott senson and Chris margia
  • 00:15:35
    [Music]
Tag
  • comparação
  • redes sociais
  • bem-estar
  • paz de espírito
  • meditação
  • autoestima
  • empatia
  • conexão
  • saúde mental
  • exercícios de respiração