Explore The Map

• Co-dependence and Inter-dependence • Independence • Dealing with loneliness • Solitude

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What matters in friendship: • Closeness and trust • Care and support • Reciprocity and equality • Reconciling differences

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• Self-benefit relationships • Mutual-benefit relationships • Teamwork and negotiations • Other-benefit relationships

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• Passionate and compassionate love • Dealing with rejection • Long-term relationship ingredients: being together, doing together, staying together and growing together • How to maintain passion in a long-term relationship

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• The meaning of life and meaning in life • What can give us a sense of meaning • The scope of meaning • Commitment

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• Why personal freedom matters • How do I know if I am free or not • Determinants and dealing with them • Inner democracy

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• Imposed v. personal responsibility • Strategies used to avoid responsibility • Strengthening personal responsibility • Moderating responsibility

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• The paradox of choice • Combining perception, thinking, feelings and intuition to make decisions • Incubation

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• Awareness and acknowledgement of desires • Determine if your desire is real (or stands for another one), if you want to have it, and if it is realistic.

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• Moderation • Delaying gratification • Desisting gratification • Dealing with tempting situations

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• The purpose of aims • Formulating aims • Realising aims • Flexibility

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• Developing determination • How to persevere in the face of resistance • When to change your track or give up

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• Clarifying what the problem really is • The four basic strategies to deal with any problem • Brainstorming and other specific strategies

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• Analysing and preparing beforehand • Nine points for an optimal engagement • Rebalancing and evaluating afterwards • Dealing with self-sabotage

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• Stress and distress • What triggers stress • Coping strategies for stressful and distressing situations

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• Internal and external control • Collaborative and imposed control • Mind control (dealing with nightmares). • Control v. being controlling

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• Negative and positive motivation • Five ways to motivate yourself • Building motivation • Dealing with procrastination

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• Maintaining energy • Sleep tips • Preserving energy • Enhancing energy

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• Bottom-up and top-down organisation • Organising your space, virtual world and activities • Prioratisng • Planning

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• Precursors to competence • What makes competent performance • Optimal performance (80/20 principle) • Flow and the larger perspective

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• The purpose of fear • Dealing with fear reactions • The cause and trigger of fear • How to develop courage

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• Dealing with self-sabotage • Building confidence, before, after and during an event • Preserving confidence • Dealing with overconfidence

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• Worrying and how to reduce it • Optimism and pessimism, and how to combine them

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• Anxiety control • Square breathing technique • The external and internal sources of security

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• Why it is good to accept death • The meaning of death • Dealing with the fear of death • Loss and grieving

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• What is important and why • Increasing and reducing importance • The Goldilocks Principle

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• How to let go of excessive attachment • Cultivating non-attachment • Dealing with detachment

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• What reduces resilience • What facilitates resilience • Resilience in three steps • Iceberg situations

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• Enhancing experience • Intensity and depth • How to have deep experiences • Risk taking (when it is worth and when it is not)

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• Why it is important to regulate openness • Why, when and to what extent to open up • How to open up and close down

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• What to do when bored because nothing is happening • What to do when bored because of what is happening • How to get interested

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• Pleasure and happiness • Experiencing pleasures fully • How to get the most out of pleasures • How to be in charge of pleasure

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• How to present and keep a larger perspective • Attention • Concentration

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• Unhelpful ways of relating to the past • Facing and accepting the past • Changing the past • Evaluating the past

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• Reflecting on the future • Expectations • Predictions • Hopes

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• Perception of your situation • Attitudes towards your situation • Evaluating the situation

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• Reducing self-ignorance and self-deceit • Understanding yourself better • Techniques to understand your dreams and fantasies

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• Self-acceptance and rejection • Acceptance and change • Dealing with guilt and shame

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• Three prerequisites for change ('I can'; 'I like', and 'I want'), • The stages of change (learn, prepare, do it, persist) • What to do if you relapse

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• Self-esteem • Self-respect • Self-compassion meditation

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Steps to be more in charge of your feelings: • Face them • Check your thinking • Accept what cannot be changed • Cultivate positive feelings

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Dealing with emotions: • Before addressing the situation • When in the thick of it • In the aftermath Turning reactions into responses

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• The effects of excitement • Managing excessive excitement • What to do in the thick of it Sustaining and increasing excitement

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• Awareness and acceptance of moods • Affecting intense or prolonged bad moods • Affecting mild and transient bad moods • Creating desirable states of mind

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• Types of learning • How to motivate yourself to learn • Learning tips • Remembering

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• Making conclusions • Separating facts and assumptions • Thinking accurately • Thinking objectively

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• Spontaneous thought generation: rumination • Spontaneous image generation: fantasy • Intentional thought generation: thinking outside the box • Intentional image generation: visualisation

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• Integrating beliefs and ideas into a structure • Developing inner structure • Mind-mapping – connecting beliefs and ideas • Laddering – discovering deeper beliefs

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• Tactics for dealing with inner conflicts • Win-win strategy for resolving inner conflicts • Empty chair technique • Dealing with regret

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• The neutral position – neither happy nor unhappy • Relaxation techniques • Centring and Grounding • Meditation

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• Why self-discipline matters • Top-down and collaborative self-regulation • Developing self-discipline • How to outsmart yourself

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• What is personal development? • Maximise your strengths • Stages and dimensions of development • Developmental challenges

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