Constructive methods towards self-efficacy
It may take a strong will, patience, trust and a lot of work to gain control over the body and the urges and to establish a good connection. Mental strength needs to be trained, just as muscles are trained.
There are various ways and possibilities that can be helpful to strengthen the dominance of consciousness and thus promote the experience of self-efficacy:
Awareness raising, externalisation and rituals
Problematic emotions and reactions are always an opportunity for awareness and expansion of one's own resources! Often people have to be woken up by pain or difficult situations in the first place before they are ready to ask the question: "What is actually going on (with me)?".
He can pursue this in different ways, through self-study or by talking to a trusted person. Objectifying visualisations can also lead further (for example, through a representation using figures or coins: Externalisation). When it comes to resolving what has been recognised, ritual actions are sometimes helpful. (Simple example: I write on a piece of paper what I want to get rid of and then burn this piece of paper or bury it).
Consistent reflection and new impulses
It is demanding and exhausting to monitor and control thoughts and impulses. But it is important to expose negative drivers and replace them with positive goals. In this way, life and the state of mind are steered in a constructive direction (see How do I design positive instructions for the body?).
Meditation calms the whole system and strengthens and supremacy of consciousness. The brain is less flooded with information (and can stay "with itself"). From a medical-anatomical point of view, meditation leads to increased activity in the frontal cortex and the cingulate cortex (networking, empathy). On the other hand, the activity of the amygdala (fear) is inhibited (see Consciousness and the Human Brain).
Thus, on the whole, cognitive flexibility is increased and the control of feelings and impulsive behaviour is improved.
Prayer takes the person into the now by entering into a trusting relationship with a higher, good authority. Asking for help or for a solution is in itself a solution-oriented approach. Thus, the consciousness does not stop at the deplorable perception, but already moves in the direction of better possibilities. Difficulties are let go and instead hope and trust gain space that improvement is possible. Last but not least, through the positive view (vision/visualisation), one's own limits can be broken down.
Exercise and sport
Sporting activity draws attention away from circling thoughts to the body and its functions and thus to what IS. This in itself is positive and life-affirming. In addition, the limbic system is busy coordinating movements and has less energy for emotions and fantasies.
The left-right movement (when walking or jogging) also links the left and right hemispheres of the brain and thus thinking and feeling, which can also lead to new, positive approaches and solutions.