Cada dia é uma oportunidade de construir o mundo em que desejamos viver. Participar significa mais do que votar; significa envolvermo-nos de forma consciente, criativa e democrática. Juntos podemos transformar a nossa sociedade, na direção que acreditamos ser a mais justa e humana.

O mínimo que podes fazer:

1. Círculos lentos de tamanhos diferentes e movimentos variados com os pés.

2. Senta-te, pousa levemente os pés nos chão e mexe os dedinhos, mexe os pés de um lado para o outro, tipo limpa pára-brisas.

3. Massagem e mobilidade - Massaja os tendões ao longo dos mesmos, mexe cada dedo.

4. Segura numa bola de ténis com os calcanhares, e faz pequenas elevações, tipo pontas de bailarina, segurando na bola… diverte-te com os teus pés!

A página da internet de onde tirei esta informação: https://podiatryfaq.com/knowledge-base/how-common-are-bunions/

Helen Hall - Infelizmente no episódio não falei do trabalho dela, mas é uma referência em termos de mobilidade saudável e inspirou o médico de família Dr Rangan Chatterjee a fazer foot wiping - raspar os pés no tapete:

https://www.instagram.com/helenhallpfm/

Rangan Chatterjee a explicar como se faz o raspar dos pés no tapete:

https://www.instagram.com/p/C4m-CIcNUi_/

Acorda os teus pés de manhã, antes de saires da cama:

https://www.instagram.com/p/DDFC5CSMusm/

The foot collective

https://www.instagram.com/thefootcollective/

Educação sobre joanetes:

https://www.health.harvard.edu/diseases-and-conditions/what-to-do-about-bunions

In summary, if nothing else, try these things:

1. Gentle circles and varied movements with yout feet.
2. While sitting, put your feet on the ground gently, move your toes, and move your feet side to side, in a window wiper motion at the ankle.
3. Massage and mobility - While seated massage the tendons and move in all directions.
4. Do heel raises while holding a ball with your heels… and just have fun with your feet!

Correction: I did not throw away all my shoes immediately! What I meant was that as they broke, I replaced them with bigger, gentler shoes. A few died at good times and others at bad times LOL I remember the sole of my shoe dropping off as I walked down an avenue in Manhattan on a multi-day stopover between Georgetown Guyana and Lisbon. Luckily I had no trouble finding a shoe store! A bad ending was when the heel of my shoe snapped in half right after delivering a training session in Corroios, so I had to wobble my way out of the building. No handy stores around so I walked barefoot to the train station and from the station home.

• The website I read from: https://podiatryfaq.com/knowledge-base/how-common-are-bunions/

• Helen Hall’s Instagram account - Sadly I did not mention her work, but do go check it out! It’s from her that both Rangan Chatterjee and I got the idea of foot wiping; a simple yet highly beneficial exercise:

https://www.instagram.com/helenhallpfm/

• Rangan Chatterjee’s highlight on instagram about how to do foot wiping

https://www.instagram.com/p/C4m-CIcNUi_/

• Wake your feet up in the morning before you get up

https://www.instagram.com/p/DDFC5CSMusm/

• The foot collective

https://www.instagram.com/thefootcollective/

• Bunion education:

https://www.health.harvard.edu/diseases-and-conditions/what-to-do-about-bunions

Dear beloveds,

I do not want to let February run away without sending you love, so here is a powerful quote from Pema Chodron's book, 'When things fall apart - heart advice for difficult times'.

Page 14.

Big love, on this roller coaster ride of life!

https://www.instagram.com/anipemachodron/

(Photo taken while on a walk with my love DIP, my pup J, and our friend DM - because love is everywhere)

Here are 4 interventions for you to try out this year. Let me know how you get on!

Resources:

• VIA Character Questionnaire

Via Character Questionnaire

• Gratitude Journal Ideas

30-Day Journal ChallengeGratitude Journal PDF

• Book

Cameron, J. (2014). The Artist’s Way Workbook. Souvenir Press.

• Article

Layous, K. & Lyubomirsky, S., (2013). How Do Simple Positive Activities Increase Well-Being? Current Directions in Psychological Science, 22(1), 57-62. DOI:10.1177/0963721412469809

Hoje trazemos uma amostra de quatro intervenções da psicologia positiva aplicada. Mas como sempre, só funciona se for adequado a quem está a praticar. Temos a participação generosa de uma das líderes mundiais da área, professora Doutora Helena Águeda Marujo.

Links prometidos:

https://www.viacharacter.org/

https://passionplanner.com/products/30-day-journal-challenge

https://positivepsychology.com/gratitude-journal-pdf/

• “Be positive, especially when others are not” This is one of the 24 mottos based on the VIA character strengths, which I want to tell you about in today’s episode, while inviting you to reflect on the year that is coming to an end, so you can better embrace the one that is about to be born.

• For those curious to read what the research says and how it is evolving, they’ve got a section with a fresh compilation of hte latest studies. https://www.viacharacter.org/research/findings

I would love to hear about your explorations with this. Which growth opportunities have you identified? And how would you like to gradually develop lesser strengths alongside stronger ones? Send me a note directly on spotify as a comment or on instagram. I’m there as @humanistcelebrant