169 lines
539 KiB
HTML
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169 lines
539 KiB
HTML
Vendored
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<title>So lernen wir Grenzen zu setzen</title><meta data-n-head="ssr" charset="utf-8"><meta data-n-head="ssr" name="viewport" content="width=device-width, initial-scale=1.0, maximum-scale=1.0, user-scalable=0"><meta data-n-head="ssr" name="apple-itunes-app" content="app-id=943347681"><meta data-n-head="ssr" name="facebook-domain-verification" content="glnxkktr0s83x7cyojbc7jhsax608j"><meta data-n-head="ssr" property="og:site_name" content="7Mind"><meta data-n-head="ssr" name="theme-color" content="#ffffff"><meta data-n-head="ssr" data-hid="description" name="description" content="Sie sind das Fundament der Selbstfürsorge, unser Schutzraum und dienen uns oft als Wegweiser: Die eigenen Grenzen. Wie du deine individuellen Grenzen findest und in dein Leben integrierst."><meta data-n-head="ssr" name="keywords" content="grenzen, selbstfürsorge, achtsamkeit"><meta data-n-head="ssr" property="og:title" content="So lernen wir Grenzen zu setzen"><meta data-n-head="ssr" property="og:description" content="Sie sind das Fundament der Selbstfürsorge, unser Schutzraum und dienen uns oft als Wegweiser: Die eigenen Grenzen. Wie du deine individuellen Grenzen findest und in dein Leben integrierst."><meta data-n-head="ssr" property="og:type" content="article"><meta data-n-head="ssr" name="image" property="og:image" content="https://a.storyblok.com/f/148196/2000x1367/7392585ad9/01_2022_kw50_magazinheader_so-lernen-wir-grenzen-zu-setzen.jpg"><link data-n-head="ssr" rel="icon" type="image/x-icon" href="/favicon.ico"><link data-n-head="ssr" rel="apple-touch-icon" sizes="180x180" href="/apple-touch-icon.png"><link data-n-head="ssr" rel="icon" type="image/png" sizes="32x32" href="/favicon-32x32.png"><link data-n-head="ssr" rel="icon" type="image/png" sizes="16x16" href="/favicon-16x16.png"><link data-n-head="ssr" rel="canonical" href="https://www.7mind.de/magazin/so-lernen-wir-grenzen-zu-setzen"><script data-n-head="ssr" data-hid="gtm-script">if(!window._gtm_init){window._gtm_init=1;(function(w,n,d,m,e,p){w[d]=(w[d]==1||n[d]=='yes'||n[d]==1||n[m]==1||(w[e]&&w[e][p]&&w[e][p]()))?1:0})(window,navigator,'doNotTrack','msDoNotTrack','external','msTrackingProtectionEnabled');(function(w,d,s,l,x,y){w[x]={};w._gtm_inject=function(i){if(w.doNotTrack||w[x][i])return;w[x][i]=1;w[l]=w[l]||[];w[l].push({'gtm.start':new Date().getTime(),event:'gtm.js'});var f=d.getElementsByTagName(s)[0],j=d.createElement(s);j.async=true;j.src='https://www.googletagmanager.com/gtm.js?id='+i;f.parentNode.insertBefore(j,f);}})(window,document,'script','dataLayer','_gtm_ids','_gtm_inject')}</script><link rel="preload" href="/_nuxt/5c2e292.js" as="script"><link rel="preload" href="/_nuxt/81d95af.js" as="script"><link rel="preload" href="/_nuxt/900b5b9.js" as="script"><link rel="preload" href="/_nuxt/b4858a3.js" as="script"><link rel="preload" href="/_nuxt/0a2a41b.js" as="script"><style data-vue-ssr-id="a3e2ee02:0 a3e2ee02:1 15fd8174:0 8bdd36d8:0 17240b34:0 5dd7d2b6:0 1c0aa661:0 8841f510:0 88dba05a:0 428d37e0:0 4081a578:0 b1ff9a9a:0 6d7c18fc:0 8a1f1f2c:0 09fee6e6:0 8aa24548:0 2f6a7c5e:0 03b30ac7:0 e8ce7094:0 ee701aa2:0 bfeaaa02:0 1cd33eae:0 0da38bce:0 4b47a08c:0 793d532d:0 f38ec7be:0 6716ef4a:0 6716ef4a:1 2620708c:0">@import url(https://fonts.googleapis.com/css?family=Lora:400,400i,700,700i&display=swap);
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(min-width:1200px){.m-4-xl{margin:1.5rem!important}}@media only screen and (min-width:1200px){.p-4-xl{padding:1.5rem!important}}@media only screen and (min-width:1200px){.m-5-l-xl{margin-left:2rem!important}}@media only screen and (min-width:1200px){.p-5-l-xl{padding-left:2rem!important}}@media only screen and (min-width:1200px){.m-5-r-xl{margin-right:2rem!important}}@media only screen and (min-width:1200px){.p-5-r-xl{padding-right:2rem!important}}@media only screen and (min-width:1200px){.m-5-t-xl{margin-top:2rem!important}}@media only screen and (min-width:1200px){.p-5-t-xl{padding-top:2rem!important}}@media only screen and (min-width:1200px){.m-5-b-xl{margin-bottom:2rem!important}}@media only screen and (min-width:1200px){.p-5-b-xl{padding-bottom:2rem!important}}@media only screen and (min-width:1200px){.m-5-xl{margin:2rem!important}}@media only screen and (min-width:1200px){.p-5-xl{padding:2rem!important}}@media only screen and (min-width:1200px){.m-6-l-xl{margin-left:3rem!important}}@media only screen and (min-width:1200px){.p-6-l-xl{padding-left:3rem!important}}@media only screen and (min-width:1200px){.m-6-r-xl{margin-right:3rem!important}}@media only screen and (min-width:1200px){.p-6-r-xl{padding-right:3rem!important}}@media only screen and (min-width:1200px){.m-6-t-xl{margin-top:3rem!important}}@media only screen and (min-width:1200px){.p-6-t-xl{padding-top:3rem!important}}@media only screen and (min-width:1200px){.m-6-b-xl{margin-bottom:3rem!important}}@media only screen and (min-width:1200px){.p-6-b-xl{padding-bottom:3rem!important}}@media only screen and (min-width:1200px){.m-6-xl{margin:3rem!important}}@media only screen and (min-width:1200px){.p-6-xl{padding:3rem!important}}@media only screen and (min-width:1200px){.m-7-l-xl{margin-left:4rem!important}}@media only screen and (min-width:1200px){.p-7-l-xl{padding-left:4rem!important}}@media only screen and 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.swiper-slide-shadow-top{background-image:linear-gradient(0deg,rgba(0,0,0,.5),transparent)}.swiper-container-3d .swiper-slide-shadow-bottom{background-image:linear-gradient(180deg,rgba(0,0,0,.5),transparent)}.swiper-container-css-mode>.swiper-wrapper{overflow:auto;scrollbar-width:none;-ms-overflow-style:none}.swiper-container-css-mode>.swiper-wrapper::-webkit-scrollbar{display:none}.swiper-container-css-mode>.swiper-wrapper>.swiper-slide{scroll-snap-align:start start}.swiper-container-horizontal.swiper-container-css-mode>.swiper-wrapper{scroll-snap-type:x mandatory}.swiper-container-vertical.swiper-container-css-mode>.swiper-wrapper{scroll-snap-type:y mandatory}:root{--swiper-navigation-size:44px}.swiper-button-next,.swiper-button-prev{position:absolute;top:50%;width:27px;width:calc(var(--swiper-navigation-size)/44*27);height:44px;height:var(--swiper-navigation-size);margin-top:-22px;margin-top:calc(var(--swiper-navigation-size)*-1/2);z-index:10;cursor:pointer;display:flex;align-items:center;justify-content:center;color:var(--swiper-theme-color);color:var(--swiper-navigation-color,var(--swiper-theme-color))}.swiper-button-next.swiper-button-disabled,.swiper-button-prev.swiper-button-disabled{opacity:.35;cursor:auto;pointer-events:none}.swiper-button-next:after,.swiper-button-prev:after{font-family:swiper-icons;font-size:44px;font-size:var(--swiper-navigation-size);text-transform:none!important;letter-spacing:0;text-transform:none;-moz-font-feature-settings:normal,;font-feature-settings:normal,;font-variant:normal;line-height:1}.swiper-button-prev,.swiper-container-rtl .swiper-button-next{left:10px;right:auto}.swiper-button-prev:after,.swiper-container-rtl .swiper-button-next:after{content:"prev"}.swiper-button-next,.swiper-container-rtl .swiper-button-prev{right:10px;left:auto}.swiper-button-next:after,.swiper-container-rtl .swiper-button-prev:after{content:"next"}.swiper-button-next.swiper-button-white,.swiper-button-prev.swiper-button-white{--swiper-navigation-color:#fff}.swiper-button-next.swiper-button-black,.swiper-button-prev.swiper-button-black{--swiper-navigation-color:#000}.swiper-button-lock{display:none}.swiper-pagination{position:absolute;text-align:center;transition:opacity .3s;transform:translateZ(0);z-index:10}.swiper-pagination.swiper-pagination-hidden{opacity:0}.swiper-container-horizontal>.swiper-pagination-bullets,.swiper-pagination-custom,.swiper-pagination-fraction{bottom:10px;left:0;width:100%}.swiper-pagination-bullets-dynamic{overflow:hidden;font-size:0}.swiper-pagination-bullets-dynamic .swiper-pagination-bullet{transform:scale(.33);position:relative}.swiper-pagination-bullets-dynamic .swiper-pagination-bullet-active,.swiper-pagination-bullets-dynamic .swiper-pagination-bullet-active-main{transform:scale(1)}.swiper-pagination-bullets-dynamic .swiper-pagination-bullet-active-prev{transform:scale(.66)}.swiper-pagination-bullets-dynamic .swiper-pagination-bullet-active-prev-prev{transform:scale(.33)}.swiper-pagination-bullets-dynamic .swiper-pagination-bullet-active-next{transform:scale(.66)}.swiper-pagination-bullets-dynamic .swiper-pagination-bullet-active-next-next{transform:scale(.33)}.swiper-pagination-bullet{width:8px;height:8px;display:inline-block;border-radius:100%;background:#000;opacity:.2}button.swiper-pagination-bullet{border:none;margin:0;padding:0;box-shadow:none;-webkit-appearance:none;-moz-appearance:none;appearance:none}.swiper-pagination-clickable .swiper-pagination-bullet{cursor:pointer}.swiper-pagination-bullet-active{opacity:1;background:var(--swiper-theme-color);background:var(--swiper-pagination-color,var(--swiper-theme-color))}.swiper-container-vertical>.swiper-pagination-bullets{right:10px;top:50%;transform:translate3d(0,-50%,0)}.swiper-container-vertical>.swiper-pagination-bullets .swiper-pagination-bullet{margin:6px 0;display:block}.swiper-container-vertical>.swiper-pagination-bullets.swiper-pagination-bullets-dynamic{top:50%;transform:translateY(-50%);width:8px}.swiper-container-vertical>.swiper-pagination-bullets.swiper-pagination-bullets-dynamic .swiper-pagination-bullet{display:inline-block;transition:transform .2s,top .2s}.swiper-container-horizontal>.swiper-pagination-bullets .swiper-pagination-bullet{margin:0 4px}.swiper-container-horizontal>.swiper-pagination-bullets.swiper-pagination-bullets-dynamic{left:50%;transform:translateX(-50%);white-space:nowrap}.swiper-container-horizontal>.swiper-pagination-bullets.swiper-pagination-bullets-dynamic .swiper-pagination-bullet{transition:transform .2s,left .2s}.swiper-container-horizontal.swiper-container-rtl>.swiper-pagination-bullets-dynamic .swiper-pagination-bullet{transition:transform .2s,right .2s}.swiper-pagination-progressbar{background:rgba(0,0,0,.25);position:absolute}.swiper-pagination-progressbar .swiper-pagination-progressbar-fill{background:var(--swiper-theme-color);background:var(--swiper-pagination-color,var(--swiper-theme-color));position:absolute;left:0;top:0;width:100%;height:100%;transform:scale(0);transform-origin:left top}.swiper-container-rtl .swiper-pagination-progressbar .swiper-pagination-progressbar-fill{transform-origin:right top}.swiper-container-horizontal>.swiper-pagination-progressbar,.swiper-container-vertical>.swiper-pagination-progressbar.swiper-pagination-progressbar-opposite{width:100%;height:4px;left:0;top:0}.swiper-container-horizontal>.swiper-pagination-progressbar.swiper-pagination-progressbar-opposite,.swiper-container-vertical>.swiper-pagination-progressbar{width:4px;height:100%;left:0;top:0}.swiper-pagination-white{--swiper-pagination-color:#fff}.swiper-pagination-black{--swiper-pagination-color:#000}.swiper-pagination-lock{display:none}.swiper-scrollbar{border-radius:10px;position:relative;-ms-touch-action:none;background:rgba(0,0,0,.1)}.swiper-container-horizontal>.swiper-scrollbar{position:absolute;left:1%;bottom:3px;z-index:50;height:5px;width:98%}.swiper-container-vertical>.swiper-scrollbar{position:absolute;right:3px;top:1%;z-index:50;width:5px;height:98%}.swiper-scrollbar-drag{height:100%;width:100%;position:relative;background:rgba(0,0,0,.5);border-radius:10px;left:0;top:0}.swiper-scrollbar-cursor-drag{cursor:move}.swiper-scrollbar-lock{display:none}.swiper-zoom-container{width:100%;height:100%;display:flex;justify-content:center;align-items:center;text-align:center}.swiper-zoom-container>canvas,.swiper-zoom-container>img,.swiper-zoom-container>svg{max-width:100%;max-height:100%;object-fit:contain}.swiper-slide-zoomed{cursor:move}.swiper-lazy-preloader{width:42px;height:42px;position:absolute;left:50%;top:50%;margin-left:-21px;margin-top:-21px;z-index:10;transform-origin:50%;animation:swiper-preloader-spin 1s linear infinite;box-sizing:border-box;border-left:4px solid var(--swiper-theme-color);border-bottom:4px solid var(--swiper-theme-color);border-right:4px solid var(--swiper-theme-color);border:4px solid var(--swiper-preloader-color,var(--swiper-theme-color));border-radius:50%;border-top:4px solid transparent}.swiper-lazy-preloader-white{--swiper-preloader-color:#fff}.swiper-lazy-preloader-black{--swiper-preloader-color:#000}@keyframes swiper-preloader-spin{to{transform:rotate(1turn)}}.swiper-container .swiper-notification{position:absolute;left:0;top:0;pointer-events:none;opacity:0;z-index:-1000}.swiper-container-fade.swiper-container-free-mode .swiper-slide{transition-timing-function:ease-out}.swiper-container-fade .swiper-slide{pointer-events:none;transition-property:opacity}.swiper-container-fade .swiper-slide .swiper-slide{pointer-events:none}.swiper-container-fade .swiper-slide-active,.swiper-container-fade .swiper-slide-active .swiper-slide-active{pointer-events:auto}.swiper-container-cube{overflow:visible}.swiper-container-cube .swiper-slide{pointer-events:none;-webkit-backface-visibility:hidden;backface-visibility:hidden;z-index:1;visibility:hidden;transform-origin:0 0;width:100%;height:100%}.swiper-container-cube .swiper-slide .swiper-slide{pointer-events:none}.swiper-container-cube.swiper-container-rtl .swiper-slide{transform-origin:100% 0}.swiper-container-cube .swiper-slide-active,.swiper-container-cube .swiper-slide-active .swiper-slide-active{pointer-events:auto}.swiper-container-cube .swiper-slide-active,.swiper-container-cube .swiper-slide-next,.swiper-container-cube .swiper-slide-next+.swiper-slide,.swiper-container-cube .swiper-slide-prev{pointer-events:auto;visibility:visible}.swiper-container-cube .swiper-slide-shadow-bottom,.swiper-container-cube .swiper-slide-shadow-left,.swiper-container-cube .swiper-slide-shadow-right,.swiper-container-cube .swiper-slide-shadow-top{z-index:0;-webkit-backface-visibility:hidden;backface-visibility:hidden}.swiper-container-cube .swiper-cube-shadow{position:absolute;left:0;bottom:0;width:100%;height:100%;background:#000;opacity:.6;-webkit-filter:blur(50px);filter:blur(50px);z-index:0}.swiper-container-flip{overflow:visible}.swiper-container-flip .swiper-slide{pointer-events:none;-webkit-backface-visibility:hidden;backface-visibility:hidden;z-index:1}.swiper-container-flip .swiper-slide .swiper-slide{pointer-events:none}.swiper-container-flip .swiper-slide-active,.swiper-container-flip .swiper-slide-active .swiper-slide-active{pointer-events:auto}.swiper-container-flip .swiper-slide-shadow-bottom,.swiper-container-flip .swiper-slide-shadow-left,.swiper-container-flip .swiper-slide-shadow-right,.swiper-container-flip .swiper-slide-shadow-top{z-index:0;-webkit-backface-visibility:hidden;backface-visibility:hidden}
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.nuxt-progress{position:fixed;top:0;left:0;right:0;height:2px;width:0;opacity:1;transition:width .1s,opacity .4s;background-color:#fff;z-index:999999}.nuxt-progress.nuxt-progress-notransition{transition:none}.nuxt-progress-failed{background-color:red}
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a,abbr,acronym,address,applet,article,aside,audio,b,big,blockquote,body,canvas,caption,center,cite,code,dd,del,details,dfn,div,dl,dt,em,embed,fieldset,figcaption,figure,footer,form,h1,h2,h3,h4,h5,h6,header,hgroup,html,i,iframe,img,ins,kbd,label,legend,li,mark,menu,nav,object,ol,output,p,pre,q,ruby,s,samp,section,small,span,strike,strong,sub,summary,sup,table,tbody,td,tfoot,th,thead,time,tr,tt,u,ul,var,video{margin:0;padding:0;border:0;font-size:100%;font:inherit;vertical-align:baseline}article,aside,details,figcaption,figure,footer,header,hgroup,menu,nav,section{display:block}body{line-height:1}ol,ul{list-style:none}blockquote,q{quotes:none}blockquote:after,blockquote:before,q:after,q:before{content:"";content:none}table{border-collapse:collapse;border-spacing:0}.rounded-corners{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners{border-radius:5px}}.full-width-bordered{width:calc(100% - 16px)}.full-width-bordered.align-top{top:8px}.full-width-bordered.align-bottom{bottom:8px}@media only screen and (min-width:576px){.full-width-bordered{width:calc(100% - 40px)}.full-width-bordered.align-top{top:30px}.full-width-bordered.align-bottom{bottom:20px}}@media only screen and (min-width:1200px){.full-width-bordered{width:calc(100% - 60px)}.full-width-bordered.align-top{top:30px}}@font-face{font-family:"Neuzeit Grotesk";font-style:normal;font-weight:400;font-display:swap;src:url(/_nuxt/fonts/neuzeit_grotesk_regular-webfont.c8b1e12.eot) format("eot"),url(/_nuxt/fonts/neuzeit_grotesk_regular-webfont.2343dc0.woff) format("woff"),url(/_nuxt/fonts/neuzeit_grotesk_regular-webfont.a635dfb.ttf) format("truetype")}@font-face{font-family:"Neuzeit Grotesk";font-style:normal;font-weight:700;font-display:swap;src:url(/_nuxt/fonts/neuzeit_grotesk_bold-webfont.135b03f.eot) format("eot"),url(/_nuxt/fonts/neuzeit_grotesk_bold-webfont.f6a620f.woff) format("woff"),url(/_nuxt/fonts/neuzeit_grotesk_bold-webfont.50a1e21.ttf) format("truetype")}html{font-size:16px!important;border:8px solid transparent}@media only screen and (min-width:576px){html{border-width:30px 20px}}@media only screen and (min-width:1200px){html{font-size:18px!important;border-width:30px}}body{line-height:1.5}.italic,em,i{font-style:italic}.lg-down-text-center{text-align:center}@media only screen and (min-width:1200px){.lg-down-text-center{text-align:left}}b,p b,p strong{font-style:normal;font-weight:700;text-decoration:none;text-transform:none}.no-link,a{cursor:pointer;text-decoration:underline;transition:.2427s ease-out;color:#166453}.no-link:hover,a:hover{color:#208871}.dark-bg a{color:#38caaa}.dark-bg a:hover{color:#7fe1cb}.cta-faq a{font-style:normal;font-weight:700;text-decoration:none;text-transform:none}.cta-faq a,.no-link{text-decoration:underline}img{max-width:100%}img:not([src]){display:none!important}.modal-open{overflow:hidden}.hyphen{-webkit-hyphens:auto;hyphens:auto}
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[data-v-05c1f318]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-05c1f318]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-05c1f318]{border-radius:5px}}.nav[data-v-05c1f318]{overflow:hidden;position:fixed;z-index:1000000;border-top-left-radius:0;border-top-right-radius:0;transition:.2427s ease-out}@media only screen and (min-width:992px){.nav .btn-app[data-v-05c1f318]{margin-left:auto}}.nav .container[data-v-05c1f318]{overflow:hidden}.nav.is-scrolled[data-v-05c1f318]{top:0;box-shadow:0 6px 10px rgba(124,154,152,.25)}.nav.is-scrolled.dark-bg[data-v-05c1f318] .nav-links{color:#072d1d}.nav.open[data-v-05c1f318]{height:100vh}.nav .burger-menu[data-v-05c1f318]{cursor:pointer;z-index:9}.nav.no-links .burger-menu[data-v-05c1f318]{visibility:hidden}@media only screen and (max-width:991px){.nav .container[data-v-05c1f318]{max-width:100%}.nav .logo-link[data-v-05c1f318]{width:100%;text-align:center;position:absolute;right:0;top:0;transform:translateY(0);transition:.2427s ease-out}.nav .logo-link .anchor[data-v-05c1f318]{display:flex;justify-content:center;width:5rem;margin:0 auto}.nav .burger-menu[data-v-05c1f318]{order:3;margin-left:auto}.nav .menu[data-v-05c1f318]{order:4;display:none}.nav .menu.open[data-v-05c1f318]{display:block}.nav .btn-app[data-v-05c1f318]{transform:translateY(50px);transition:.2427s ease-out}.nav.is-scrolled-further .btn-app[data-v-05c1f318]{transform:translateY(0)}.nav.is-scrolled-further:not(.open):not(.no-links) .logo-link[data-v-05c1f318]{transform:translateY(-50px)}}@media only screen and (max-width:767px){.nav .burger-menu[data-v-05c1f318]{margin-right:-5px}}
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[data-v-0618610e]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-0618610e]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-0618610e]{border-radius:5px}}.conditions[data-v-0618610e]{max-width:100%}@media only screen and (min-width:768px){.conditions[data-v-0618610e]{max-height:400px}}@media only screen and (min-width:992px){.conditions[data-v-0618610e]{max-height:230px}}@media only screen and (min-width:1200px){.conditions[data-v-0618610e]{max-height:230px}}.conditions .condition[data-v-0618610e]{width:100%;display:flex}@media only screen and (min-width:768px){.conditions .condition[data-v-0618610e]{width:50%}}.top-banner[data-v-0618610e]{padding:3rem .5rem 1.5rem!important}@media only screen and (min-width:768px){.top-banner[data-v-0618610e]{padding:3.375rem!important}}.how-it-works[data-v-0618610e]{padding-top:3.375rem!important;padding-bottom:0!important}.icon[data-v-0618610e]{padding-top:.5rem}
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[data-v-068f4ae2]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-068f4ae2]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-068f4ae2]{border-radius:5px}}.overlay[data-v-068f4ae2]{background-color:#000;transition:.2427s ease-out;width:100%;height:100%;opacity:0;z-index:1000}.logo-wrapper[data-v-068f4ae2],.overlay[data-v-068f4ae2]{position:absolute;top:0;left:0}.logo-wrapper[data-v-068f4ae2]{right:0;transform:translateY(-60%);text-align:center}.logo-box[data-v-068f4ae2]{padding:1.25rem}.wrapper[data-v-068f4ae2]{position:fixed;z-index:10000000;right:0;left:0;top:0;bottom:0;display:flex;justify-content:center;flex-direction:column}.modal[data-v-068f4ae2]{z-index:1010;overflow-x:hidden;overflow-y:auto;position:relative;width:100%}.modal.lg[data-v-068f4ae2]{padding:0}.modal.lg .modal-body[data-v-068f4ae2]{max-width:unset;max-height:unset;width:100%;height:100%;padding:3.5rem .5rem!important;overflow-y:scroll;margin:0;background-color:#fff}@media only screen and (min-width:768px){.modal.lg .modal-body[data-v-068f4ae2]{width:calc(100% - 9rem);height:calc(100% - 9rem);margin:4.5rem;padding:4.5rem 4.5rem 0!important}}.modal.lg .modal-body .gradient[data-v-068f4ae2]{background:linear-gradient(0deg,#fff,hsla(0,0%,100%,0));width:100%;height:100px;position:sticky;bottom:4.5rem}.modal.lg .modal-body .white-overlay[data-v-068f4ae2]{width:100%;height:4.5rem;position:sticky;bottom:0;background-color:#fff}.modal.lg .modal-body .close-modal[data-v-068f4ae2]{position:fixed;right:1rem;top:1rem;z-index:11}@media only screen and (min-width:768px){.modal.lg .modal-body .close-modal[data-v-068f4ae2]{position:absolute;right:1.75rem;top:2.75rem}}.modal.lg .mobile-overlay[data-v-068f4ae2]{display:block;top:0;overflow:hidden;position:fixed;z-index:10;border-top-left-radius:0;border-top-right-radius:0;width:calc(100% - 1rem);height:56px;transition:.2427s ease-out;box-shadow:0 6px 10px rgba(124,154,152,.25)}.modal-body[data-v-068f4ae2]{width:100%;min-height:455px;max-width:304px;margin:6rem auto 4rem;position:relative}@media only screen and (min-width:1200px){.modal-body[data-v-068f4ae2]{min-height:540px;max-width:373px}}.mobile-overlay[data-v-068f4ae2]{display:none}.close-modal[data-v-068f4ae2]{cursor:pointer;position:absolute;right:.25rem;top:.5rem}@media only screen and (min-width:1200px){.close-modal[data-v-068f4ae2]{top:.75rem;right:.5rem}}.slide-fade-top[data-v-068f4ae2]{-webkit-animation:slide-fade-top-068f4ae2 1s cubic-bezier(.165,.84,.44,1) both;animation:slide-fade-top-068f4ae2 1s cubic-bezier(.165,.84,.44,1) both}.fade-in[data-v-068f4ae2]{-webkit-animation:fade-in-068f4ae2 1s cubic-bezier(.165,.84,.44,1) both;animation:fade-in-068f4ae2 1s cubic-bezier(.165,.84,.44,1) both}@-webkit-keyframes slide-fade-top-068f4ae2{0%{transform:translateY(100px)}to{transform:translateY(0)}}@keyframes slide-fade-top-068f4ae2{0%{transform:translateY(100px)}to{transform:translateY(0)}}@-webkit-keyframes fade-in-068f4ae2{0%{opacity:0}to{opacity:.85}}@keyframes fade-in-068f4ae2{0%{opacity:0}to{opacity:.85}}
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.rounded-corners{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners{border-radius:5px}}.icon,.icon-wrapper{display:inline-block}.icon{line-height:0}.icon svg{fill:inherit;transition:.2427s ease-out}.icon.size-0 svg{width:1.25rem;height:1.25rem}.icon.size-1 svg{width:1.5rem;height:1.5rem}.icon.size-2 svg{width:1.8rem;height:1.8rem}.icon.size-3 svg{width:2.16rem;height:2.16rem}.icon.size-4 svg{width:2.592rem;height:2.592rem}.icon.size-5 svg{width:3.1104rem;height:3.1104rem}.icon.size-6 svg{width:3.73248rem;height:3.73248rem}.icon.size-7 svg{width:4.478976rem;height:4.478976rem}.icon.size-8 svg{width:5.3747712rem;height:5.3747712rem}.icon.size-9 svg{width:6.44972544rem;height:6.44972544rem}.icon.size-10 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[data-v-9f76de8c]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-9f76de8c]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-9f76de8c]{border-radius:5px}}.menu[data-v-9f76de8c]{display:flex;flex-direction:column}.menu .nav-links[data-v-9f76de8c]{font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;color:#072d1d;font-size:.8333333333rem;font-style:normal;font-weight:700;text-transform:uppercase;transition:.2427s ease-out;letter-spacing:1px;text-decoration:none;position:relative}.menu .nav-links[data-v-9f76de8c]:hover{color:#208871}.menu .nav-links.active[data-v-9f76de8c]:after{position:absolute;content:"";height:2px;bottom:-4px;margin:0 auto;left:0;right:0;width:100%;background-color:#072d1d;transition:.2427s ease-out}.menu .nav-links.active[data-v-9f76de8c]:hover:after{background-color:#208871}.menu.dark-bg .nav-links[data-v-9f76de8c]{color:#f8f8f7}@media only screen and (min-width:992px){.menu .list[data-v-9f76de8c]{display:flex;flex-direction:row}.menu .nav-links[data-v-9f76de8c]{font-size:.6944444444rem}}@media only screen and (max-width:991px){.menu[data-v-9f76de8c]{width:100%;text-align:center}}
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[data-v-55b92df0]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-55b92df0]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-55b92df0]{border-radius:5px}}.btn-icon[data-v-55b92df0]{position:absolute;top:50%;transform:translateY(-50%);right:5px}.button[data-v-55b92df0]{cursor:pointer;line-height:1rem;position:relative;display:inline-block;text-align:center;letter-spacing:1px;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;padding:.5rem 1.5rem;border-radius:7px;overflow:hidden;font-size:.8333333333rem;font-style:normal;font-weight:700;text-decoration:none;text-transform:uppercase;transition:.2427s ease-out;margin:0}.button[data-v-55b92df0]:focus{outline-color:#208871}.button.small[data-v-55b92df0]{line-height:.75rem;font-size:.6944444444rem;padding:.35rem 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.btn-icon[data-v-55b92df0]{fill:#093824}.button.secondary[data-v-55b92df0]:hover{background-color:#dcdfcd}.button.tertiary[data-v-55b92df0]{background-color:transparent;font-style:normal;font-weight:700;text-decoration:none;text-transform:uppercase;border:0 solid;border-color:inherit;padding:0;border-radius:0;overflow:hidden;color:#166453;line-height:1;overflow:visible}.button.tertiary.with-icon.left[data-v-55b92df0]{padding-right:0}.button.tertiary .btn-icon[data-v-55b92df0]{fill:#166453}.button.tertiary[data-v-55b92df0]:hover{color:#208871}.button.tertiary:hover .btn-icon[data-v-55b92df0]{fill:#208871}.button.tertiary[data-v-55b92df0]:focus{outline-offset:5px}.button.tertiary.smm-black[data-v-55b92df0]{color:#262626}.button.tertiary.smm-black[data-v-55b92df0]:hover{color:#000}.button.tertiary.smm-black:hover .btn-icon[data-v-55b92df0]{fill:#000}.button.tertiary.smm-black .btn-icon[data-v-55b92df0]{fill:#262626}.button.tertiary.smm-black-000[data-v-55b92df0],.button.tertiary.smm-black-000[data-v-55b92df0]:hover{color:#000}.button.tertiary.smm-black-000 .btn-icon[data-v-55b92df0],.button.tertiary.smm-black-000:hover .btn-icon[data-v-55b92df0]{fill:#000}.button.tertiary.smm-white[data-v-55b92df0]{color:#f8f8f7}.button.tertiary.smm-white[data-v-55b92df0]:hover{color:#bdbdb3}.button.tertiary.smm-white:hover .btn-icon[data-v-55b92df0]{fill:#bdbdb3}.button.tertiary.smm-white .btn-icon[data-v-55b92df0]{fill:#f8f8f7}.button.tertiary.smm-cream[data-v-55b92df0]{color:#f8f8f0}.button.tertiary.smm-cream[data-v-55b92df0]:hover{color:#cfcf99}.button.tertiary.smm-cream:hover .btn-icon[data-v-55b92df0]{fill:#cfcf99}.button.tertiary.smm-cream .btn-icon[data-v-55b92df0]{fill:#f8f8f0}.button.tertiary.smm-beige[data-v-55b92df0]{color:#e7e1c5}.button.tertiary.smm-beige[data-v-55b92df0]:hover{color:#c2b26b}.button.tertiary.smm-beige:hover 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||
[data-v-20fefde1]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-20fefde1]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-20fefde1]{border-radius:5px}}.tag-link[data-v-20fefde1]{text-decoration:none}
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[data-v-ad8e2ce2]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-ad8e2ce2]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-ad8e2ce2]{border-radius:5px}}header[data-v-ad8e2ce2]{background-color:#000;margin-top:5rem;height:230px;border-radius:3px}@media only screen and (min-width:576px){header[data-v-ad8e2ce2]{border-radius:5px}}header .text-container[data-v-ad8e2ce2]{position:absolute;top:90px;left:0;width:100%}header .hero-full-width[data-v-ad8e2ce2]{position:relative}header .hero-full-width[data-v-ad8e2ce2] h1,header .hero-full-width[data-v-ad8e2ce2] h2,header .hero-full-width[data-v-ad8e2ce2] h3{color:#f8f8f7}header[data-v-ad8e2ce2] img{width:100%;height:230px;-o-object-fit:cover;object-fit:cover;-o-object-position:center center;object-position:center center;opacity:.7;border-radius:3px}@media only screen and (min-width:576px){header[data-v-ad8e2ce2] img{border-radius:5px}}@media only screen and (min-width:768px){header[data-v-ad8e2ce2]{height:350px}header .text-container[data-v-ad8e2ce2]{top:100px}header[data-v-ad8e2ce2] img{height:350px}}@media only screen and (min-width:1200px){header[data-v-ad8e2ce2]{height:550px}header .text-container[data-v-ad8e2ce2]{top:270px}header[data-v-ad8e2ce2] img{height:550px}}.full-width-image[data-v-ad8e2ce2]{line-height:0}
|
||
[data-v-41ec0304]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-41ec0304]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-41ec0304]{border-radius:5px}}picture[data-v-41ec0304]{display:block}
|
||
[data-v-6c7e6682]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-6c7e6682]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-6c7e6682]{border-radius:5px}}.centered[data-v-6c7e6682]{text-align:center}.h1[data-v-6c7e6682],.h2[data-v-6c7e6682],.h3[data-v-6c7e6682]{font-style:normal;font-weight:700;text-decoration:none;text-transform:none;font-family:"Lora",serif;color:#093824;-webkit-hyphens:auto;hyphens:auto}.h1[data-v-6c7e6682]{line-height:1.1;font-size:2.0736rem;margin-bottom:1rem}@media only screen and (min-width:768px){.h1[data-v-6c7e6682]{font-size:3.5831808rem;margin-bottom:2rem}}.h2[data-v-6c7e6682]{line-height:1.3;font-size:1.728rem;margin-bottom:1rem}@media only screen and (min-width:768px){.h2[data-v-6c7e6682]{font-size:2.48832rem;margin-bottom:1.5rem}}.h3[data-v-6c7e6682]{line-height:1.3;font-size:1.2rem;margin-bottom:1rem}@media only screen and (min-width:768px){.h3[data-v-6c7e6682]{font-size:1.44rem}}.h4[data-v-6c7e6682]{font-size:.8333333333rem;font-style:normal;font-weight:700;text-decoration:none;text-transform:none;letter-spacing:1px;text-transform:uppercase}.h4[data-v-6c7e6682],.label[data-v-6c7e6682]{color:#093824;margin-bottom:.75rem;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;line-height:1}.label[data-v-6c7e6682]{display:block;font-size:1rem}.p[data-v-6c7e6682],.p-large[data-v-6c7e6682]{line-height:1.4;font-size:1rem;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;margin-bottom:1rem}.p-large[data-v-6c7e6682]{margin-bottom:2rem}@media only screen and (min-width:768px){.p-large[data-v-6c7e6682]{font-size:1.44rem}}.small[data-v-6c7e6682]{font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;font-size:.6944444444rem;margin-bottom:.5rem}@media only screen and (min-width:768px){.small[data-v-6c7e6682]{font-size:.8333333333rem}}.no-margin[data-v-6c7e6682]{margin-bottom:0}.no-wrap[data-v-6c7e6682]{white-space:nowrap}.error[data-v-6c7e6682]{color:#c72323;font-style:normal;font-weight:700;text-decoration:none;text-transform:none}
|
||
[data-v-1b15e85c]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-1b15e85c]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-1b15e85c]{border-radius:5px}}.wider-article[data-v-1b15e85c]{max-width:1000px}.text-wrapper[data-v-1b15e85c]{color:#f8f8f7;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif}.text-wrapper[data-v-1b15e85c] .hidden{display:none}.text-wrapper[data-v-1b15e85c] h1,.text-wrapper[data-v-1b15e85c] h2,.text-wrapper[data-v-1b15e85c] h3{-webkit-hyphens:auto;hyphens:auto;font-style:normal;font-weight:700;text-decoration:none;text-transform:none;font-family:"Lora",serif;color:#f8f8f7}.text-wrapper[data-v-1b15e85c] h1{line-height:1.1;font-size:2.0736rem;margin-bottom:5rem}@media only screen and (min-width:768px){.text-wrapper[data-v-1b15e85c] h1{font-size:3.5831808rem;margin-bottom:5rem}}.text-wrapper[data-v-1b15e85c] h2{line-height:1.3;color:#31b99b;font-size:1.728rem;margin-bottom:1rem}@media only screen and (min-width:768px){.text-wrapper[data-v-1b15e85c] h2{font-size:2.48832rem;margin-bottom:1.5rem}}.text-wrapper[data-v-1b15e85c] h3{line-height:1.3;font-size:1.2rem;margin-bottom:1rem}@media only screen and (min-width:768px){.text-wrapper[data-v-1b15e85c] h3{font-size:1.44rem}}.text-wrapper[data-v-1b15e85c] ul{list-style:disc outside none;list-style:initial;margin-left:1rem}.text-wrapper[data-v-1b15e85c] ol{list-style:auto;margin-left:1rem}.text-wrapper[data-v-1b15e85c] hr{margin-bottom:1rem;margin-top:1rem;width:100%}.text-wrapper[data-v-1b15e85c] p{margin-bottom:1.5rem}.text-wrapper[data-v-1b15e85c] center{margin-bottom:.5rem;margin-top:1rem}.text-wrapper[data-v-1b15e85c] center .button{margin-top:.75rem}.text-wrapper[data-v-1b15e85c] a.button{cursor:pointer;line-height:1rem;position:relative;display:inline-block;text-align:center;letter-spacing:1px;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;padding:.5rem 1.5rem;border-radius:7px;overflow:hidden;font-size:.8333333333rem;font-style:normal;font-weight:700;text-decoration:none;text-transform:uppercase;transition:.2427s ease-out;margin:0;background-color:#214c39;border:1px solid #214c39;color:#f8f8f7}.text-wrapper[data-v-1b15e85c] a.button .btn-icon{fill:#f8f8f7}.text-wrapper[data-v-1b15e85c] a.button:hover{background-color:#166453}.dark-text[data-v-1b15e85c] b,.dark-text[data-v-1b15e85c] center,.dark-text[data-v-1b15e85c] h1,.dark-text[data-v-1b15e85c] h2,.dark-text[data-v-1b15e85c] h3,.dark-text[data-v-1b15e85c] i,.dark-text[data-v-1b15e85c] ol li,.dark-text[data-v-1b15e85c] p,.dark-text[data-v-1b15e85c] ul li{color:#262626}[data-v-1b15e85c] .table{color:#333;background:#fff;border:1px solid grey;font-size:12pt;border-collapse:collapse;width:100%;margin-bottom:2rem}[data-v-1b15e85c] .table th,[data-v-1b15e85c] .table tr:nth-child(2n){background-color:#e7e9eb}[data-v-1b15e85c] .table td,[data-v-1b15e85c] .table th{border:1px solid #d3d3d3;padding:1rem .5rem}[data-v-1b15e85c] .table th{text-align:left}[data-v-1b15e85c] .table tr{border:1px solid #d3d3d3}[data-v-1b15e85c] .small{font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;font-size:.6944444444rem;margin-bottom:.5rem}@media only screen and (min-width:768px){[data-v-1b15e85c] .small{font-size:.8333333333rem}}[data-v-1b15e85c] blockquote{border-left:3px solid #418150;font-style:italic;margin-left:0;margin-right:0;padding-left:1em}
|
||
[data-v-19efe9c8]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-19efe9c8]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-19efe9c8]{border-radius:5px}}.tag[data-v-19efe9c8]{display:inline-flex;align-items:center;border-radius:5000px;text-transform:uppercase;color:#f8f8f0}.text[data-v-19efe9c8]{line-height:0;font-size:.8333333333rem;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;letter-spacing:1px}.circle[data-v-19efe9c8]{border-radius:100%;display:inline-block;padding:3px}
|
||
[data-v-9a4b5454]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-9a4b5454]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-9a4b5454]{border-radius:5px}}.article-anchor[data-v-9a4b5454]{color:#262626;text-decoration:none;width:100%}.subtitle[data-v-9a4b5454],.title[data-v-9a4b5454]{overflow:hidden;display:-webkit-box;-webkit-box-orient:vertical}.subtitle[data-v-9a4b5454]{-webkit-line-clamp:2}.title[data-v-9a4b5454]{-webkit-line-clamp:3}.no-image .subtitle[data-v-9a4b5454]{-webkit-line-clamp:6}.no-image .title[data-v-9a4b5454]{-webkit-line-clamp:4}.article-preview[data-v-9a4b5454]{transition:.2427s ease-out;width:100%}.article-preview[data-v-9a4b5454]:hover{background-color:#c6ccb2}.img[data-v-9a4b5454]{position:relative;overflow:hidden;height:135px;border-bottom-left-radius:0;border-bottom-right-radius:0}@media only screen and (min-width:768px){.img[data-v-9a4b5454]{height:175px}}.img[data-v-9a4b5454] img{width:100%;-o-object-fit:cover;object-fit:cover;min-height:180px;top:0;position:absolute}
|
||
[data-v-4815fd72]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-4815fd72]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-4815fd72]{border-radius:5px}}@media only screen and (max-width:767px){.select-language[data-v-4815fd72]{justify-content:center}}@media only screen and (min-width:1200px){.select-language[data-v-4815fd72]{margin-left:-.5rem}}.logo-wrap[data-v-4815fd72]{display:flex;justify-content:center}@media only screen and (min-width:768px){.logo-wrap[data-v-4815fd72]{display:block}}.footer-logo[data-v-4815fd72]{display:block}.copy[data-v-4815fd72],.footer-text[data-v-4815fd72]{color:#f8f8f0}.footer-text[data-v-4815fd72] a{color:#f8f8f0;font-style:normal;font-weight:700;text-decoration:underline;text-transform:none}@media only screen and (max-width:1199px){.icons[data-v-4815fd72]{align-items:center}}@media only screen and (max-width:991px){.log-in[data-v-4815fd72]{text-align:center}}.quality-seal[data-v-4815fd72]{padding-left:2.75rem;padding-right:2.75rem;margin-bottom:2.5rem}@media only screen and (min-width:768px){.quality-seal[data-v-4815fd72]{padding-left:0;padding-right:0;height:5rem;margin-bottom:0}}@media only screen and (min-width:768px){.quality-seal[data-v-4815fd72] svg{height:5rem}}.quality-seal-wrapper[data-v-4815fd72]{align-items:center;margin:3rem 0 4.5rem}.quality-seal-text[data-v-4815fd72]{line-height:18px}@media only screen and (min-width:768px){.quality-seal-text[data-v-4815fd72]{padding-left:1.5rem}}@media only screen and (min-width:992px){.quality-seal-text[data-v-4815fd72]{padding-left:3.75rem}}.divider hr[data-v-4815fd72]{border:1px solid #3e4d4d}
|
||
[data-v-27acec3f]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-27acec3f]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-27acec3f]{border-radius:5px}}.select-wrapper[data-v-27acec3f]{position:relative;width:100%}.icon[data-v-27acec3f]{display:block;position:absolute;pointer-events:none;right:0;top:50%;transform:translateY(-50%)}select[data-v-27acec3f]{border-radius:6px;overflow:hidden;width:100%;background-color:#fff;border:1px solid #093824;font-size:1rem;padding:.5rem 1.5rem .5rem .75rem;color:#262626;font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;transition:.2427s ease-out;cursor:pointer;margin:0;-webkit-appearance:none;-moz-appearance:none;appearance:none;line-height:117%}select[data-v-27acec3f]:focus{outline:none}select[disabled=disabled][data-v-27acec3f]{opacity:.5;pointer-events:none;cursor:default}.line select[data-v-27acec3f]{text-transform:uppercase;font-weight:700;font-size:.9rem;border-radius:0;overflow:hidden;color:#262626;background-color:transparent;border-width:0;border-color:inherit;border-bottom:2px rgba(38,38,38,.3);border-style:solid;letter-spacing:1px;padding:.5rem .75rem .5rem 0}.line select[data-v-27acec3f]::-ms-expand{display:none}.line select[data-v-27acec3f]:hover{border-bottom:2px solid rgba(38,38,38,.5)}.line select.smm-black[data-v-27acec3f]{color:#262626;border-bottom:2px solid rgba(38,38,38,.3)}.line select.smm-black[data-v-27acec3f]:focus{border-bottom:2px solid #262626}.line select.smm-black.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-black[data-v-27acec3f]:hover{border-bottom:2px solid rgba(38,38,38,.5);color:#000}.line select.smm-black:hover~.icon[data-v-27acec3f]{fill:#000}.line select.smm-black[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(38,38,38,.3);pointer-events:none;cursor:default}.line select.smm-black[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-black~.icon[data-v-27acec3f]{fill:#262626}.line select.smm-black-000[data-v-27acec3f]{color:#000;border-bottom:2px solid rgba(0,0,0,.3)}.line select.smm-black-000[data-v-27acec3f]:focus{border-bottom:2px solid #000}.line select.smm-black-000.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-black-000[data-v-27acec3f]:hover{border-bottom:2px solid rgba(0,0,0,.5);color:#000}.line select.smm-black-000:hover~.icon[data-v-27acec3f]{fill:#000}.line select.smm-black-000[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(0,0,0,.3);pointer-events:none;cursor:default}.line select.smm-black-000[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-black-000~.icon[data-v-27acec3f]{fill:#000}.line select.smm-white[data-v-27acec3f]{color:#f8f8f7;border-bottom:2px solid rgba(248,248,247,.3)}.line select.smm-white[data-v-27acec3f]:focus{border-bottom:2px solid #f8f8f7}.line select.smm-white.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-white[data-v-27acec3f]:hover{border-bottom:2px solid rgba(248,248,247,.5);color:#a5a598}.line select.smm-white:hover~.icon[data-v-27acec3f]{fill:#a5a598}.line select.smm-white[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(248,248,247,.3);pointer-events:none;cursor:default}.line select.smm-white[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-white~.icon[data-v-27acec3f]{fill:#f8f8f7}.line select.smm-cream[data-v-27acec3f]{color:#f8f8f0;border-bottom:2px solid rgba(248,248,240,.3)}.line select.smm-cream[data-v-27acec3f]:focus{border-bottom:2px solid #f8f8f0}.line select.smm-cream.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-cream[data-v-27acec3f]:hover{border-bottom:2px solid rgba(248,248,240,.5);color:#bfbf76}.line select.smm-cream:hover~.icon[data-v-27acec3f]{fill:#bfbf76}.line select.smm-cream[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(248,248,240,.3);pointer-events:none;cursor:default}.line select.smm-cream[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-cream~.icon[data-v-27acec3f]{fill:#f8f8f0}.line select.smm-beige[data-v-27acec3f]{color:#e7e1c5;border-bottom:2px solid rgba(231,225,197,.3)}.line select.smm-beige[data-v-27acec3f]:focus{border-bottom:2px solid #e7e1c5}.line select.smm-beige.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-beige[data-v-27acec3f]:hover{border-bottom:2px solid rgba(231,225,197,.5);color:#b09e49}.line select.smm-beige:hover~.icon[data-v-27acec3f]{fill:#b09e49}.line select.smm-beige[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(231,225,197,.3);pointer-events:none;cursor:default}.line select.smm-beige[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-beige~.icon[data-v-27acec3f]{fill:#e7e1c5}.line select.smm-cararra[data-v-27acec3f]{color:#f4f5f2;border-bottom:2px solid rgba(244,245,242,.3)}.line select.smm-cararra[data-v-27acec3f]:focus{border-bottom:2px solid #f4f5f2}.line select.smm-cararra.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-cararra[data-v-27acec3f]:hover{border-bottom:2px solid rgba(244,245,242,.5);color:#9fa78d}.line select.smm-cararra:hover~.icon[data-v-27acec3f]{fill:#9fa78d}.line select.smm-cararra[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(244,245,242,.3);pointer-events:none;cursor:default}.line select.smm-cararra[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-cararra~.icon[data-v-27acec3f]{fill:#f4f5f2}.line select.smm-brand[data-v-27acec3f]{color:#31b99b;border-bottom:2px solid rgba(49,185,155,.3)}.line select.smm-brand[data-v-27acec3f]:focus{border-bottom:2px solid #31b99b}.line select.smm-brand.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-brand[data-v-27acec3f]:hover{border-bottom:2px solid rgba(49,185,155,.5);color:#0c2c25}.line select.smm-brand:hover~.icon[data-v-27acec3f]{fill:#0c2c25}.line select.smm-brand[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(49,185,155,.3);pointer-events:none;cursor:default}.line select.smm-brand[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-brand~.icon[data-v-27acec3f]{fill:#31b99b}.line select.smm-error[data-v-27acec3f]{color:#c72323;border-bottom:2px solid rgba(199,35,35,.3)}.line select.smm-error[data-v-27acec3f]:focus{border-bottom:2px solid #c72323}.line select.smm-error.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-error[data-v-27acec3f]:hover{border-bottom:2px solid rgba(199,35,35,.5);color:#2f0808}.line select.smm-error:hover~.icon[data-v-27acec3f]{fill:#2f0808}.line select.smm-error[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid rgba(199,35,35,.3);pointer-events:none;cursor:default}.line select.smm-error[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-error~.icon[data-v-27acec3f]{fill:#c72323}.line select.smm-white-fff[data-v-27acec3f]{color:#fff;border-bottom:2px solid hsla(0,0%,100%,.3)}.line select.smm-white-fff[data-v-27acec3f]:focus{border-bottom:2px solid #fff}.line select.smm-white-fff.invalid[data-v-27acec3f]{border-bottom:2px solid #d99583}.line select.smm-white-fff[data-v-27acec3f]:hover{border-bottom:2px solid hsla(0,0%,100%,.5);color:#a6a6a6}.line select.smm-white-fff:hover~.icon[data-v-27acec3f]{fill:#a6a6a6}.line select.smm-white-fff[disabled=disabled][data-v-27acec3f]{border-bottom:2px solid hsla(0,0%,100%,.3);pointer-events:none;cursor:default}.line select.smm-white-fff[disabled=disabled]~.icon[data-v-27acec3f]{opacity:.5}.line select.smm-white-fff~.icon[data-v-27acec3f]{fill:#fff}.line select.smm-facebook[data-v-27acec3f]{color:#5890ff;border-bottom:2px solid 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[data-v-322cb310]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-322cb310]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-322cb310]{border-radius:5px}}.social-media-icons[data-v-322cb310]{justify-content:center}@media only screen and (min-width:992px){.social-media-icons[data-v-322cb310]{justify-content:flex-end}}@media only screen and (min-width:1200px){.social-media-icons[data-v-322cb310]{justify-content:flex-start;margin-left:-.75rem}}.social-media-icon[data-v-322cb310]{margin-right:.75rem}@media only screen and (min-width:768px)and (max-width:991px){.social-media-icon[data-v-322cb310]{margin-right:.1rem}}.social-media-icon[data-v-322cb310]:last-child{margin-right:0}
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[data-v-44958f65]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-44958f65]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-44958f65]{border-radius:5px}}.footer-section .nav-link[data-v-44958f65],.footer-section .nav-title[data-v-44958f65]{font-family:Neuzeit Grotesk,Arial,Verdana,Tahoma,sans-serif;color:#f8f8f0}.footer-section .nav-title[data-v-44958f65]{font-size:.8333333333rem;letter-spacing:1px;min-height:3rem;text-transform:uppercase;font-weight:700}@media only screen and (min-width:1200px){.footer-section .nav-title[data-v-44958f65]{min-height:2.5rem}}.footer-section .nav-link[data-v-44958f65]{text-decoration:none;position:relative;font-size:1rem;transition:.2427s ease-out}.footer-section .nav-link[data-v-44958f65]:hover{color:#7fe1cb}.footer-section .nav-link.active[data-v-44958f65]:after{position:absolute;content:"";height:1px;bottom:-3px;margin:0 auto;left:0;right:0;width:100%;background-color:#f8f8f7;transition:.2427s ease-out}.footer-section .nav-link.active[data-v-44958f65]:hover:after{background-color:#7fe1cb}@media only screen and (min-width:1200px){.footer-section .nav-link[data-v-44958f65]{font-size:.8333333333rem}}.link[data-v-44958f65]{line-height:1}.less-items[data-v-44958f65]{text-align:center}@media only screen and (min-width:1200px){.less-items[data-v-44958f65]{text-align:left}}
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[data-v-9fc823fa]:export{xs:576px;sm:768px;md:992px;lg:1200px}.rounded-corners[data-v-9fc823fa]{border-radius:3px}@media only screen and (min-width:576px){.rounded-corners[data-v-9fc823fa]{border-radius:5px}}.cookie[data-v-9fc823fa]{z-index:2000000}
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@import url(https://fonts.googleapis.com/css?family=Lora:400,400i,700,700i&display=swap);
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*[data-v-37cad6f0],[data-v-37cad6f0]:after,[data-v-37cad6f0]:before{box-sizing:border-box}.container[data-v-37cad6f0]{width:100%;padding-right:10px;padding-left:10px;margin-right:auto;margin-left:auto}@media(min-width:576px){.container[data-v-37cad6f0]{max-width:540px}}@media(min-width:768px){.container[data-v-37cad6f0]{max-width:720px}}@media(min-width:992px){.container[data-v-37cad6f0]{max-width:960px}}@media(min-width:1200px){.container[data-v-37cad6f0]{max-width:1440px}}.container-fluid[data-v-37cad6f0],.container-lg[data-v-37cad6f0],.container-md[data-v-37cad6f0],.container-sm[data-v-37cad6f0],.container-xl[data-v-37cad6f0]{width:100%;padding-right:10px;padding-left:10px;margin-right:auto;margin-left:auto}@media(min-width:576px){.container[data-v-37cad6f0],.container-sm[data-v-37cad6f0]{max-width:540px}}@media(min-width:768px){.container[data-v-37cad6f0],.container-md[data-v-37cad6f0],.container-sm[data-v-37cad6f0]{max-width:720px}}@media(min-width:992px){.container[data-v-37cad6f0],.container-lg[data-v-37cad6f0],.container-md[data-v-37cad6f0],.container-sm[data-v-37cad6f0]{max-width:960px}}@media(min-width:1200px){.container[data-v-37cad6f0],.container-lg[data-v-37cad6f0],.container-md[data-v-37cad6f0],.container-sm[data-v-37cad6f0],.container-xl[data-v-37cad6f0]{max-width:1440px}}.row[data-v-37cad6f0]{display:flex;flex-wrap:wrap;margin-right:-10px;margin-left:-10px}.no-gutters[data-v-37cad6f0]{margin-right:0;margin-left:0}.no-gutters>.col[data-v-37cad6f0],.no-gutters>[class*=col-][data-v-37cad6f0]{padding-right:0;padding-left:0}.col[data-v-37cad6f0],.col-1[data-v-37cad6f0],.col-2[data-v-37cad6f0],.col-3[data-v-37cad6f0],.col-4[data-v-37cad6f0],.col-5[data-v-37cad6f0],.col-6[data-v-37cad6f0],.col-7[data-v-37cad6f0],.col-8[data-v-37cad6f0],.col-9[data-v-37cad6f0],.col-10[data-v-37cad6f0],.col-11[data-v-37cad6f0],.col-12[data-v-37cad6f0],.col-auto[data-v-37cad6f0],.col-lg[data-v-37cad6f0],.col-lg-1[data-v-37cad6f0],.col-lg-2[data-v-37cad6f0],.col-lg-3[data-v-37cad6f0],.col-lg-4[data-v-37cad6f0],.col-lg-5[data-v-37cad6f0],.col-lg-6[data-v-37cad6f0],.col-lg-7[data-v-37cad6f0],.col-lg-8[data-v-37cad6f0],.col-lg-9[data-v-37cad6f0],.col-lg-10[data-v-37cad6f0],.col-lg-11[data-v-37cad6f0],.col-lg-12[data-v-37cad6f0],.col-lg-auto[data-v-37cad6f0],.col-md[data-v-37cad6f0],.col-md-1[data-v-37cad6f0],.col-md-2[data-v-37cad6f0],.col-md-3[data-v-37cad6f0],.col-md-4[data-v-37cad6f0],.col-md-5[data-v-37cad6f0],.col-md-6[data-v-37cad6f0],.col-md-7[data-v-37cad6f0],.col-md-8[data-v-37cad6f0],.col-md-9[data-v-37cad6f0],.col-md-10[data-v-37cad6f0],.col-md-11[data-v-37cad6f0],.col-md-12[data-v-37cad6f0],.col-md-auto[data-v-37cad6f0],.col-sm[data-v-37cad6f0],.col-sm-1[data-v-37cad6f0],.col-sm-2[data-v-37cad6f0],.col-sm-3[data-v-37cad6f0],.col-sm-4[data-v-37cad6f0],.col-sm-5[data-v-37cad6f0],.col-sm-6[data-v-37cad6f0],.col-sm-7[data-v-37cad6f0],.col-sm-8[data-v-37cad6f0],.col-sm-9[data-v-37cad6f0],.col-sm-10[data-v-37cad6f0],.col-sm-11[data-v-37cad6f0],.col-sm-12[data-v-37cad6f0],.col-sm-auto[data-v-37cad6f0],.col-xl[data-v-37cad6f0],.col-xl-1[data-v-37cad6f0],.col-xl-2[data-v-37cad6f0],.col-xl-3[data-v-37cad6f0],.col-xl-4[data-v-37cad6f0],.col-xl-5[data-v-37cad6f0],.col-xl-6[data-v-37cad6f0],.col-xl-7[data-v-37cad6f0],.col-xl-8[data-v-37cad6f0],.col-xl-9[data-v-37cad6f0],.col-xl-10[data-v-37cad6f0],.col-xl-11[data-v-37cad6f0],.col-xl-12[data-v-37cad6f0],.col-xl-auto[data-v-37cad6f0]{position:relative;width:100%;padding-right:10px;padding-left:10px}.col[data-v-37cad6f0]{flex-basis:0;flex-grow:1;max-width:100%}.row-cols-1>*[data-v-37cad6f0]{flex:0 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So lernen wir Grenzen zu setzen
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Sie sind das Fundament der Selbstfürsorge, unser Schutzraum und dienen uns oft als Wegweiser: Die eigenen Grenzen. Wie du deine individuellen Grenzen findest und in dein Leben integrierst.
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</p></div> <section role="text-section" class="p-0-t bg-smm-white-fff rounded-corners m-2-b dark-text p-3-b p-5-b-sm" data-v-1b15e85c data-v-20fefde1><div class="text-wrapper p-2" data-v-1b15e85c><div class="col-md-8 col-xl-6 offset-md-2 offset-xl-3" data-v-1b15e85c> <div data-v-1b15e85c><p><i>von Daniela Obers</i></p><h2><b>Grenzen, das Fundament der Selbstfürsorge</b></h2><p>Wir spüren sie meist nur, wenn sie überschritten werden: Unsere Grenzen. Verläuft alles in den für uns geordneten Bahnen, im sogenannten “grünen Bereich”, besteht erst einmal kein Bedarf, eine klare Trennlinie zu ziehen. Da muss schon etwas an uns rütteln, ziehen und zwicken um zu merken “bis hierhin und nicht weiter”. Damit liegt es in der Natur der Grenze, dass wir in weniger angenehmen Situationen über sie stolpern. Dann wenn die Energie vielleicht bereits aufgebraucht ist, wenn angestaute Wut aus uns herausplatzen will, wenn wir sprachlos ob der vermeintlichen Frechheit unseres Gegenübers sind. Ja, das sind unangenehme Momente. Gleichzeitig sind es die lehrreichen, denen wir ein offenes Ohr schenken sollten. Doch warum eigentlich?</p><h3><b>Wofür sind Grenzen gut?</b></h3><p>Kennst du das? Ein Freund fragt dich nun zum dritten Mal, ob du ihm beim Umzug helfen könntest. Die Mutter ist enttäuscht, weil sie erwartet hat, dass du dich öfter meldest oder zu Besuch kommst. Der Partner beschwert sich, dass du doch mit dem Kochen heute dran warst. Und du? Brauchst einen freien Sonntag um Energie zu tanken anstatt Möbel zu tragen, hattest schlichtweg in dieser Woche keine Lust auf eine familiäre Auseinandersetzung am Telefon und hast die Präsentation für die Arbeit fertig gemacht, anstatt zu kochen. Und das ist okay.</p><p>Diese drei Menschen äußern ihre Erwartungen und Wünsche dir gegenüber. Und du? Du hast deine eigenen Bedürfnisse und Erwartungen. Vielleicht spürst du bereits einen kleinen Funken Wut in dir aufkeimen, wenn du in einer ähnlichen Situation wie den gerade beschriebenen bist. Wut ist eines der ersten Anzeichen dafür, dass eine Grenze für uns überschritten wurde. Dass wir gerade auf uns aufpassen sollten. Und ja, wir wollen unseren Freunden helfen und die ein oder andere will vielleicht auch eine gute Beziehung zur Mutter haben. Um diese Beziehungen zu pflegen, müssen wir aber nicht ausschließlich deren Bedürfnissen nachkommen. Nein, hier braucht es den Schritt zurück, die eigene Grenze, den eigenen Schutz. Und damit beginnen wir Verantwortung für uns und unser Leben zu übernehmen.</p><p>Eine klare Abgrenzung schafft einen Schutzraum. Sie trennt womöglich dein Bedürfnis von dem deines Gegenübers, deine Verantwortung oder auch deine Erwartung von der des anderen. Jene Wut bei einer Grenzüberschreitung ist ein wichtiger Wegweiser. Im lauten und oft überladenen Alltag fällt das Wahrnehmen der eigenen Bedürfnissen manchmal schwer, die “Grenzwut” kann da das Zeichen sein, das wir benötigen.</p><p>Aber hast du schon einmal von einem Alltag voller Grenzerfahrungen gehört? Klingt ziemlich anstrengend, oder? Das kann und sollte nicht unser Modus Operandi sein, denn der ist nunmal ganz schön energiezehrend. Während die Grenzwut an Gabelungen hier und da unser Wegweiser sein darf, brauchen wir eine Möglichkeit, um ansonsten proaktiv im grünen Bereich zu bleiben. Proaktiv - das bedeutet in diesem Fall zu wissen, wo unsere Grenze ist, wie es um unseren Energiehaushalt steht und welche Werte in unserem Leben respektiert und gelebt werden möchten. Wie also kann das proaktive Leben im grünen Bereich klappen?</p><h3><b>So erkennst du deine persönlichen Grenzen</b></h3><p>Zunächst einmal dürfen wir an dieser Stelle anerkennen, das Grenzen etwas höchst individuelles sind. Du setzt sie für dich fest. Du darfst sie immer wieder anpassen. Es gibt hier kein allgemeingültiges richtig oder falsch. Sie sind da um <i>dich</i> zu schützen. Mit diesen drei Fragen kannst du dich deinen persönlichen Grenzen nähern.</p><p><b>Was zieht mir Energie?</b></p><ul><li><p>Gehst du aus den Treffen mit bestimmten Personen oder Personenkreisen mit mehr oder weniger Energie raus? Welche Tätigkeit, welche Umgebung machen dich (unangenehm, nicht die schöne nach-dem-Sport-müde Art) müde? Überlege einmal, ob es Energievampire in deinem Leben gibt, denen du - zumindest ab und an - mal einen Riegel vorschieben willst.</p></li></ul><p><b>Schaffst du manchmal deine eigenen Aufgaben nicht mehr?</b></p><ul><li><p>Leidet deine To Do Liste oder deine ganz persönliche Entwicklung darunter? Das kann ein Zeichen dafür sein, dass du zu viel im Außen bist, andere unterstützt und deine eigenen Ziele und Aufgaben bewusst oder unbewusst depriorisierst. Wo kannst du im Außen öfter nein sagen? Welche Tätigkeit möchtest du, vielleicht schon in der nächsten Woche, in deinen Alltag integrieren, weil sie <i>dir</i> gut tut?</p></li></ul><p><b>Wann spürst du Wut oder Groll in dir?</b></p><ul><li><p>Im ersten Teil des Artikels sprachen wir über die Grenzwut. Nun rücken wir abermals den Fokus auf Wut und Groll. Denn sie können uns nicht nur in der akuten Situation einer Grenzüberschreitung helfen. Nein, auch langfristig können sie uns ein guter Wegweiser werden, indem wir sie bewusst wahrnehmen. Ganz im Sinne der Achtsamkeit. Wir sind im Alltag oft so darauf getrimmt zu funktionieren, dass wir Wut und Groll in uns schnell zur Seite schieben. Übst du dich darin, Wut und Groll erst einmal ganz bewusst wahrzunehmen anstatt sie zu verdrängen, kannst du aus ihnen lernen. Hier gilt es nun, die einzelnen Puzzleteile zusammen zu fügen. Kannst du ein Muster erkennen, wann und wie Wut in dir aufkeimt? Ist es beispielsweise dann, wenn dir jemand ganz kurzfristig eine Aufgabe gibt? Oder dann, wenn dir jemand ins Wort fällt? Erkennst du ein Muster, so ist dies ein Hinweis darauf, welcher deiner Werte gerade verletzt wird. Hier kann es sich lohnen, gezielt mit dem Grenzen setzen zu starten.</p></li></ul><h3><b>Grenzen setzen ist Übungssache! Unsere 4 Tipps:</b></h3><p>Unsere Grenzen zu kennen, ist ein hilfreicher Start. Jetzt kommt jedoch der schwierige Teil: Setzen wir diese neu erlangten Kenntnisse im Sinne neuer Grenzen auch durch, so bedeutet das auch, bisherige Routinen und Gewohnheiten zu durchbrechen. Das fühlt sich für uns selbst, sicherlich aber auch für die Menschen, die uns zuvor “grenzenlos” erlebt haben, ungewohnt an. Deswegen geben wir dir hier zum Schluss noch ein paar Tipps mit, deine neuen Grenzen besser kennenzulernen und zu festigen.</p><p><b>Übung, Übung, Übung</b></p><ul><li><p>Zu allem Ja zu sagen ist - im ersten Moment - der einfache Weg. Nein zu sagen, eine Grenze zu ziehen, ist etwas Neues und benötigt Mut. Das dürfen wir uns sehr wohl bewusst machen. Es kann daher helfen, ganz bewusst zu üben. Gibt es einen Freund oder eine Freundin, die sich beim Grenzen-setzen-üben unterstützen kann? Besprecht dieses Ziel ganz offen miteinander. Übt gemeinsam Grenzen auszusprechen, die auch mal ganz bewusst über das eigene Komfortlevel hinausgehen. Manchmal erkennen wir Grenzen erst, wenn wir sie überschritten haben. Das passiert dann umso besser im geschützten Raum einer Freundschaft.</p></li><li><p>Auch die Klarheit eines Neins darf geübt werden. Wie wäre es beispielsweise in der Fußgängerzone, wenn du mal wieder für diverse Mitgliedschaften angesprochen wirst? Hier kannst du ein klares, freundliches Nein bestens üben. Ohne Rechtfertigung. “Nein danke.” Lächeln, weitergehen.</p></li></ul><p><b>Werde dir deiner Werte bewusst</b></p><ul><li><p>Nach der Grenzwut und dem Wutmuster ist die Wertearbeit der nachhaltigste Schritt um deine neuen Routinen zu üben. Setzt du dich immer wieder und langfristig mit deinen Werten auseinander, so übst du auch einen stärkeren Zugang zu deiner Intuition. Auch Entscheidungen und Grenzen lernst du so langfristig auf eine Weise und an Stellen zu setzen, die zu <i>dir</i> passen. Verankerst du deine Werte sehr präsent in dir und leitest ganz bewusst aus ihnen ab, wie sie deinen Alltag beeinflussen (zum Beispiel bei der Beziehungsgestaltung, Entscheidungen treffen, Prioritäten setzen), so werden sie zu einer Art Polarstern für dich. Deine Grenzen zu ziehen, wird sich für dich mit der Zeit natürlicher anfühlen und mehr aus der Intuition gespeist sein. Wenn du weißt, <i>wofür</i> du etwas machst, wird dies eine innere Klarheit in dir schaffen und du weißt wiederum <i>wofür</i> du deine Grenze setzt.</p></li></ul><p><b>Raum schaffen, um mit dir einzuchecken</b></p><ul><li><p>Oft übergehen wir unsere eigenen Grenzen, weil das drum herum zu laut, zu überlagernd, zu fordernd ist. Wir übergehen das nagende Gefühl des Grolls oder, dass da gerade ein Energievampir am Werk ist. Um diese Momente bewusst wahrzunehmen und uns selbst zu hören, kann es helfen, sich einmal aus der Situation herauszuziehen. Und das hat nicht von sicher-heraus-winden. Denn auch hier können wir sehr klar werden:</p><p>“Ich spüre gerade einen Widerstand in mir und kann ihn noch nicht benennen. Ich brauche etwas Zeit für mich.“ Oder “Ich kann dir gerade keine Zusage geben und melde mich später/morgen dazu noch einmal.”</p></li></ul><p><b>Zwischen ja und nein gibt es immer einen Bereich, der genutzt werden darf</b></p><ul><li><p>Meist werden wir mit schwarz-weiß Entscheidungen vor die Wahl gestellt. Es gibt jedoch immer mehr als schwarz und weiß. Das dürfen wir bei unserer Antwort in Betracht ziehen und das gesamte Antwortspektrum für uns nutzen. So sage ich vielleicht nein zum Umzug an diesem Wochenende, biete jedoch meine Gesellschaft für den nächsten Besuch im Möbelhaus an.</p></li></ul><p>Grenzen zu setzen ist nicht egoistisch. Es mag uns oft so vorkommen, weil wir in dieser einen Situation nein sagen und nicht die Erwartung erfüllen, die jemand anderes an uns hat. Es mag sich unangenehm anfühlen, da es womöglich im ersten Schritt nicht die Anerkennung von außen bringt, die unbestritten nunmal gut tut. Unseren eigenen Schutzraum zu kennen und für uns selbst zu sorgen, ist jedoch auf kurze und lange Sicht eine verdammt gute Idee. Und falls dir der Applaus von außen fehlt: Stell dir bei jedem bewussten “Nein” in Zukunft vor, wie dein inneres Team dir laut zujubelt. Ein Applaus, den wir uns viel zu selten gönnen.</p></div></div></div></section> <div class="col-md-8 col-xl-6 offset-md-2 offset-xl-3 p-2 d--f fd--r jc--sb" data-v-20fefde1><div class="m-5-b" data-v-20fefde1><a href="/magazin?category=Pers%C3%B6nlichkeitsentwicklung" class="tag-link" data-v-20fefde1><div class="tag p-1 p-2-r m-3-t m-1-r bg-forest-dark-30" data-v-19efe9c8 data-v-20fefde1><span class="circle bg-smm-cream" data-v-19efe9c8></span> <span class="m-0-b m-1-l text text-bold" data-v-19efe9c8>
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Persönlichkeitsentwicklung
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" topic="Persönlichkeitsentwicklung" subtitle="Die Wahl zu haben, ist ein Privileg. Nichtsdestotrotz machen Wahlmöglichkeiten uns das Leben nicht immer leichter. Warum fallen uns manche Entscheidungen so schwer?
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Feierabend, endlich zu Hause. Plötzlich klingelt das Telefon. Eine gute Bekannte ist dran, man hat lange nicht gesprochen und sie braucht Rat. Was tun, wenn man seine Ruhe braucht?
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Routinen im Alltag: Wie du Arbeit & Freizeit bewusst trennst
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</h3> <p class="m-0-b subtitle p" data-v-6c7e6682 data-v-9a4b5454>
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Routinen unterstützen dich im Alltag. Wie du sie morgens und abends nutzen kannst, um achtsam zwischen deinem Job und freier Zeit hin und her zu wechseln.
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</button></div></div></div></div></div></div></div><script>window.__NUXT__=(function(a,b,c,d,e,f,g,h,i,j,k,l,m,n,o,p,q,r,s,t,u,v,w,x,y,z,A,B,C,D,E,F,G,H,I,J,K,L,M,N,O,P,Q,R,S,T,U,V,W,X,Y,Z,_,$,aa,ab,ac,ad,ae,af,ag,ah,ai,aj,ak,al,am,an){W[0]={name:X,created_at:"2022-11-24T06:55:31.518Z",published_at:z,id:224455805,uuid:"60b58d3e-44aa-4665-acda-53097f44135c",content:{_uid:"9a034c77-1005-46cf-970c-5b3f901b651c",text:{type:l,content:[{type:b,content:[{text:"Daniela Obers",type:a,marks:[{type:j}]}]},{type:h,attrs:{level:i},content:[{text:"Carpe diem, denn die Welt liegt dir zu Füßen.",type:a}]},{type:b,content:[{text:"Blicken wir auf die Entwicklung der letzten Generationen zurück, so lässt sich für die meisten Bereiche feststellen: Unser Freiheitsgrad und die Optionen haben sich erhöht. Wir haben ein sehr viel größeres Spektrum an Wahlmöglichkeiten. Waren unsere Großeltern zu manchen Zeiten froh, Grundnahrungsmittel anbauen, kaufen oder tauschen zu können, so führt ein durchschnittlicher deutscher Supermarkt heute in etwa 12.000 Artikel. Zwar heißt das, wir dürfen uns entscheiden, müssen es jedoch auch. ",type:a},{text:"Tübinger Forschende nennen das das “Marmeladen-Paradoxon”",type:a,marks:[{type:t,attrs:{href:"https:\u002F\u002Fwww.mdr.de\u002Fwissen\u002Fdie-qual-der-wahl-100.html",uuid:c,anchor:c,target:"_self",linktype:n}}]},{text:": In einem Experiment wurden in einem Supermarkt ein Tisch mit 24 Marmeladensorten und einer mit sechs Sorten aufgebaut. Die Forschenden stellten fest, dass Konsumenten vermehrt bei dem Tisch mit 24 Marmeladensorten stehen blieben. Denn die große Auswahl lockt uns. “Tatsächlich interessieren sich mehr Leute für eine große Auswahl. Das heißt, bei 24 Marmeladen bleiben viel mehr Leute stehen als bei sechs. Aber wenn man mal schaut, wie viele Leute dann eine Marmelade konsumieren, dann war das tatsächlich so, dass acht Mal mehr Leute von der kleinen Auswahl konsumiert haben, obwohl initial viel weniger Konsumenten überhaupt stehen geblieben sind.” So Axel Lindner vom Uniklinikum Tübingen.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Zu viele Optionen machen uns unzufrieden",type:a}]},{type:b,content:[{text:"Die große Auswahl zieht uns also an, fördert jedoch nicht den Entscheidungsprozess. Ganz im Gegenteil: Zu viel Auswahl überfordert uns und löst Stress aus.",type:a}]},{type:b,content:[{text:"Was verleitet uns denn dann bei einer kleinen Auswahl zu einer Entscheidung? Auch das schauten sich die Forschenden genauer an. Bei einer Entscheidung stellt unser Gehirn eine Kosten-Nutzen Rechnung auf. Das Ergebnis macht uns entweder zufrieden oder aber unzufrieden. All die Optionen gegeneinander abzuwägen, ist dabei der Kostenfaktor. Die letztendliche Entscheidung ist der Nutzen. Steigt die Zahl an Möglichkeiten, so wird die Abwägung zeitintensiver und die Kosten höher als der Nutzen. Das Ergebnis: Wir sind unzufrieden. \"Mit jeder Option mehr steigt natürlich das Risiko, sich falsch zu entscheiden – zumindest empfinden wir das so. Und das ist eine riesige Anstrengung.”, sagt Axel Lindner vom Uniklinikum Tübingen.",type:a}]},{type:b,content:[{text:"Geht es bei diesen Entscheidungen nur um den Wocheneinkauf, so ist das noch zu verschmerzen. Laut Psychologe Ernst Pöppel treffen wir 20.000 Entscheidungen pro Tag. Ja, da sind die vielen kleinen Entscheidungen im Alltags dabei, die wir mitunter gar nicht bewusst wahrnehmen. Es sind jedoch auch die größeren, bewussten Entscheidungen. Unsere komplexe, vernetzte und schnelle Welt bietet uns in schier allen Bereichen eine große Zahl an Optionen. Ist das Freiheit? Ja. Aber auch ein Stressauslöser. Nicht nur die Option an sich kann Stress in uns auslösen. Durch die zunehmende Komplexität unserer heutigen Welt sind auch die Konsequenzen einer Entscheidung viel schwerer vorab abzuschätzen. Der Psychologe Dan Ariely und Jiwoong Shin beschäftigten sich in einem Experiment mit einer Gruppe von Studierenden. Diese gehören einer Generation an, der man Unverbindlichkeit und ein sich-nicht-entscheiden-wollen nachsagt. Sie fanden heraus, dass die Studierenden sich nicht einfach möglichst viele Optionen offen halten wollen. Nein, sie haben vielmehr Verlustängste, wenn sie sich von einer Option verabschieden. Denn wer weiß denn heutzutage schon noch, wie dies und das in all der Komplexität der Welt ausgegangen wäre? Studienfach, Dating, Freizeitgestaltung – keine Möglichkeit loslassen, lieber alles offenhalten. Und auch FOMO - Fear of missing out – kommt nicht von irgendwoher. “Wie hätte sich mein Leben wohl verändert, wäre ich doch zu dieser Party gegangen?” Die Qual der Wahl verfolgt uns durch den ganzen Prozess. Ihr Gefährte: Die Verlustangst.",type:a}]},{type:b,content:[{type:Y,attrs:{alt:Z,src:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002F86bac3e3cc\u002Fzeitalter-beschleunigung.jpg",title:c,copyright:c},marks:[{type:t,attrs:{href:"https:\u002F\u002Fwww.7mind.de\u002Fmagazin\u002Fleben-im-zeitalter-der-beschleunigung?sadid=SAD-ID-Lime-Pessimistic-Memorable-Germanshepherd",uuid:c,anchor:c,target:c,linktype:n}}]}]},{type:h,attrs:{level:i},content:[{text:"Freiheit und Verantwortung gehören zusammen",type:a}]},{type:b,content:[{text:"Wir dürfen dankbar sein, dass wir unsere berufliche Laufbahn meist freier gestalten können als noch unsere Eltern. Dankbar, dass wir unseren Partner oder Partnerin frei wählen dürfen. Und wer mal wieder im linearen Fernsehen zwischen einer super lustigen Gameshow und “How I met your mother” wählen darf, der ist auch für die zahlreichen Optionen der Streaming Anbieter dankbar. Aber die Gleichung “Optionen = Freiheit = Zufriedenheit” geht heute nicht mehr auf. Vielleicht hat sich ja, wie die Autorin dieses Artikels, schon der ein oder andere in endlosen Diskussionen über das Fernsehprogramm mit dem Partner wiedergefunden. Die große Auswahl erscheint dann nicht mehr als Luxus, sondern als Belastung.",type:a}]},{type:b,content:[{text:"Freiheit bedeutet auch Verantwortung. “Verlieren wir zum Beispiel unsere Arbeit, können wir uns nicht darauf berufen, einfach dem Vorbild unseres Vaters oder Großvaters gefolgt zu sein. Unser Berufsweg war kein Schicksal, er wurde nicht durch das Milieu diktiert – wir selbst haben ihn gewählt.”, schreibt Lisa Auffenberg in der Psychologie Heute (61\u002F2020).",type:a}]},{type:b,content:[{text:"Sollten wir uns deswegen in eine \"optionsärmere\" Zeit zurückwünschen? Nein. Aber wir dürfen die Verantwortung anerkennen, die aus Möglichkeiten erwächst. Wir dürfen entscheiden. Tun wir dies aktiv, so erfahren wir Selbstwirksamkeit. Das eigene, aus sich motivierte Handeln erfährt eine Wirksamkeit. Mehr noch: Haben wir aktiv eine Entscheidung getroffen, so ist es sehr viel wahrscheinlicher, dass wir über deren Auswirkungen reflektieren – und daraus lernen. Ja, auch Misserfolge lasten wir uns - meist zu hart - an. Aber nur durch eine Wahlmöglichkeit und eine selbstbestimmte Entscheidung können wir uns einen Misserfolg zunutze machen, indem wir daraus lernen und beim nächsten Mal anders handeln. Die Freiheit, Entscheidungen zu fällen und dies auch zu tun hat also auch viel mit Lernen und Mut zu tun.",type:a}]},{type:b,content:[{text:"Welche Hilfestellungen gibt es denn eigentlich beim Treffen von Entscheidungen? Darum wird es im zweiten Teil unsere “Entscheidungs-Serie” gehen.",type:a}]},{type:b,content:[{type:Y,attrs:{alt:Z,src:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002Ff06d5b8016\u002Fpersoenliche-werte.jpg",title:c,copyright:c},marks:[{type:t,attrs:{href:"https:\u002F\u002Fwww.7mind.de\u002Fmagazin\u002Fpersoenliche-werte-erkennen-wonach-lebst-du?sadid=SAD-ID-Ignorant-Soulful-Cornflowerblue-Waterdragons",uuid:c,anchor:c,target:c,linktype:n}}]}]},{type:b,content:[{text:_,type:a},{text:"Javier Allegue Barros",type:a,marks:[{type:t,attrs:{href:"https:\u002F\u002Funsplash.com\u002F@soymeraki",uuid:c,anchor:c,target:c,linktype:n}}]},{text:$,type:a}]}]},image:{id:6507455,alt:d,name:d,focus:d,title:d,filename:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002F2000x1367\u002F439cf7d42a\u002F01_entscheidungen-treffen-warum-so-schwer.jpg",copyright:d,fieldtype:m,is_external_url:f},title:X,teaser:"Die Wahl zu haben, ist ein Privileg. Nichtsdestotrotz machen Wahlmöglichkeiten uns das Leben nicht immer leichter. Warum fallen uns manche Entscheidungen so schwer?\n",seoTitle:"7Mind | Ja? Nein? Jein! Warum es so schwer fällt, uns zu entscheiden\n",component:s,languages:[],seoFields:d,seoRobots:G,seoOgTypes:Q,seoKeywords:d,seoDescription:"Die Wahl zu haben, ist ein Privileg. Nichtsdestotrotz machen Wahlmöglichkeiten das Leben nicht immer leichter. Warum fallen uns manche Entscheidungen so schwer?",relatedArticles:[],temporaryArticles:d},slug:"entscheidungen-treffen-warum-so-schwer",full_slug:H,sort_by_date:c,position:-2850,tag_list:[aa],is_startpage:f,parent_id:u,meta_data:c,group_id:"35078202-1aa6-4f30-9713-a7540f75acd6",first_published_at:"2021-12-16T03:00:00.000Z",release_id:c,lang:p,path:"entscheidungen-treffen-warum-so-schwer\u002F",alternates:[],default_full_slug:H,translated_slugs:[{path:H,name:c,lang:v},{path:H,name:c,lang:w},{path:"magazine\u002Fde\u002Fentscheidungen-treffen-warum-so-schwer",name:c,lang:x}],_stopResolving:r};W[1]={name:ab,created_at:"2022-11-23T20:58:41.069Z",published_at:z,id:224353467,uuid:"44a0b44e-fe12-4c5c-968d-2993def06723",content:{_uid:"e8ee08ec-90ff-49c2-96b0-ba6d4fc9ad0d",text:{type:l,content:[{type:b,content:[{text:"*Der Tag war lang. Vom Gewusel im Büro ist man irgendwie bedröppelt, außerdem hat man viele Mails geschrieben, das eine oder andere Telefonat geführt, Meetings geplant und mit den Kollegen beim Mittagessen die Ereignisse der Woche diskutiert. Endlich zu Hause angekommen, kann man keinen Screen mehr sehen. Man möchte abschalten, die Elektronik beiseite legen, zur Ruhe kommen. Man hat gerade den Tisch gedeckt und das Abendessen vorbereitet, da klingelt plötzlich das Telefon. Könnte ja wichtig sein, man schaut nach und sieht den Anruf einer guten Bekannten, die man schon ewig nicht mehr gesprochen hat. Innerlich regt sich erster Widerstand. Aus Erfahrung weiß man, dass sich die Person nur schwer abwimmeln lässt und einen gerne in stundenlange Gespräche verwickelt, denen man sich nur mit einer guten Ausrede entziehen kann. Es klingelt weiter. Schließlich geht man doch ran. Sie freut sich, dass sie einen endlich erreicht hat. So viel sei passiert und außerdem brauche sie dringend ein offenes Ohr, denn in ihrem Job geht alles drunter und drüber. 2 Stunden später, es ist 21:30 Uhr. Sie bedankt sich für den Rat und freut sich schon auf das nächste Gespräch. Das Ohr ist heiß. Nur noch schnell den Wecker stellen, Mama bei Whatsapp schreiben und dann ab ins Bett und nicht mehr nachdenken. Vielleicht noch in die Naturdoku über einsame Eisbären in der Antarktis reinzappen. Lebt sich doch bestimmt gut da oben. So ganz allein. *",type:a}]},{type:b,content:[{text:"Kommt dir diese Situation bekannt vor? Auch wenn soziale Kontakte ein essentieller Glücksfaktor im Alltag sind, fällt es manchmal schwer, jemandem ein guter Freund oder eine gute Freundin zu sein. Denn um sich von den Geschehnissen des Tages zu erholen, braucht man den Luxus der Unerreichbarkeit. Wie schafft man es, anderen Menschen gegenüber gesunde Grenzen zu setzen? Tatsächlich ist ein Telefonat das beste Übungsfeld, um das “Neinsagen” zu üben. Ganz ohne Notlüge oder Ausreden.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Wie möchtest du gehört werden?",type:a}]},{type:b,content:[{text:"Jeder kennt das befreiende Gefühl eines langes Gesprächs, wenn der Schuh mal drückt. Danach fühlt man sich nicht nur leichter, sondern auch stark mit dem Gegenüber verbunden. Mach dir bewusst, wie gut es tut, wenn dir jemand wirklich zuhört und ein offenes Ohr Balsam für die Seele wird. Jemand, der dir wirklich zuhört, steht dir emotional zur Seite, ist dir zugewandt und weiß wahrscheinlich ganz intuitiv, was du brauchst.",type:a}]},{type:b,content:[{text:"Nun zur wichtigsten Frage: Würdest du wollen, dass dir jemand zuhört, der gar keine Lust oder keinen Nerv für euer Gespräch hat? Möchtest du, dass sich jemand deine Geschichte anhört, nur weil er oder sie sich nicht traut, dir zu sagen, dass gerade kein guter Zeitpunkt ist? Natürlich gibt es auch Situationen, in denen akut Hilfe oder Unterstützung gefragt ist. Trotzdem wünscht sich wohl niemand einen Gesprächspartner, der gar nicht wirklich offen für den Austausch ist. So würdest du sicherlich wollen, dass dir ein Zeichen gegeben wird, wenn die Aufmerksamkeitsgrenze des anderen erreicht ist.",type:a}]},{type:b,content:[{text:"Falls du zu den Menschen gehörst, die bei langen Gesprächen irgendwann den Lautsprecher einschalten und nebenbei gründlich den Herd putzen, dann tu dir selbst und deinem Gesprächspartner den großen Gefallen und hör einfach auf damit. Am besten sofort.",type:a}]},{type:k,attrs:{body:[{_uid:"baec55bc-79f5-4847-b548-4239f6e29b8b",text:{type:l,content:[{type:b,content:[{text:ac,type:a}]},{type:k,attrs:{body:[{_uid:"80cbf083-8abe-4988-b623-25ef8921745c",href:{url:y,linktype:n,fieldtype:A,cached_url:y},icon:d,text:B,image:{id:c,alt:c,name:d,focus:c,title:c,filename:d,copyright:c,fieldtype:m},small:f,target:C,variant:D,absolute:f,component:E,scrollToForm:f,trackingEvent:d}]}}]},component:F}]}},{type:h,attrs:{level:i},content:[{text:"Kenne dein Limit",type:a}]},{type:b,content:[{text:"Beginne damit, deine Wahrnehmung für die eigenen Grenzen zu schärfen. Wann fängst du an, in Gedanken abzuschweifen oder nebenher andere Dinge zu erledigen? Ein kleiner Tipp, wenn du dir noch unsicher bist: Dein Körper weiß genau, wann dir etwas zu viel ist. In einem Gespräch mit der FAZ bestätigt Coach und Autor Rolf Sellin, dass der Körper als erstes wahrnimmt, wenn sich eine Situation nicht mehr gut anfühlt. Oft zieht sich die Brust zusammen und ein unwohles Gefühl meldet sich in der Magengegend. Spür in deinen Körper hinein und vertrau darauf, dass er dir die richtigen Signale sendet, wenn es darauf ankommt.",type:a}]},{type:b,content:[{text:"Einfache Sätze wie “Ich merke, dass ich mich nicht mehr auf unser Gespräch konzentrieren kann” oder “Mir wird gerade bewusst, dass ich jetzt noch etwas Zeit für mich brauche” sind ein guter Anfang, um das Gespräch zu beenden. Auch wenn sich die gute Bekannte gewünscht hätte, noch eine weitere Stunde über ihren Alltag zu philosophieren, ist es wichtig, dass du hier Stopp machst, wenn deine Grenze erreicht ist.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Fühle dich nicht schlecht für ein Nein",type:a}]},{type:b,content:[{text:"Jeder Mensch hat seine individuelle Grenze und während manche diese ganz locker stecken, sind andere schneller am Limit, wenn es um sozialen Austausch geht. Auch wenn sich manch einer jede Minute am Tag mit Freunden umgeben könnte, gehörst du vielleicht zu denjenigen, die mehr Zeit für sich brauchen und besonders die Abendstunden schätzen, um zur Ruhe zu kommen und sich auszugleichen. Wichtig ist, die eigene Grenze zu akzeptieren und sich nicht im Nachhinein dafür zu verdammen, wenn man sie gesetzt hat. Du hast ein Telefonat abgesagt, weil es dir einfach zu viel war? Fühle dich nicht schlecht für dein Nein, denn wahrscheinlich war es ein Ja zu dir selbst und was du in diesem Moment gebraucht hast. Schlecht fühlt man sich vor allem, wenn man von einer Notlüge Gebrauch machen musste, um sich den benötigten Freiraum einzuräumen. Viel befreiender ist es, wirklich dazu zu stehen, was man möchte und was nicht - ohne sich danach für die eigene Grenze zu entschuldigen. Nur so wird man sensibler für die eigene Belastbarkeit.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Steh zu dir",type:a}]},{type:b,content:[{text:"Eine Grenze sorgt für dein Wohlbefinden und somit auch dafür, dass du dich voll und ganz auf andere einlassen kannst. Die Fähigkeit, wirklich empathisch zu sein, setzt außerdem deine vollste Aufmerksamkeit voraus. Aus einem Gefühl des Widerstands kann keine echte Unterstützung entspringen. Aus dieser Perspektive betrachtet, ist das Grenzensetzen kein egoistischer Akt sondern vielmehr eine Form des Respekts sich selbst und anderen gegenüber. Solltest du also bei einem langen Telefonat merken, dass du irgendwann nicht mehr wirklich zuhörst, tust du der anderen Person keinen Gefallen, am Telefon zu bleiben. Sprich klar aus, wie es dir geht und was du fühlst. Es kann natürlich sein, dass du auf Unverständnis triffst. Ja, vielleicht braucht es sogar eine erhöhte Konfliktbereitschaft, wenn man damit beginnt, sich klarer auszudrücken. Mit etwas Übung wird es aber immer leichter, auch mal nein zu sagen und zu erspüren, wann es Zeit ist, für sein Limit einzustehen. Das gilt natürlich nicht nur für Telefonate, sondern auch am Arbeitsplatz oder wenn du dich generell von einer Situation oder Person überfordert fühlst.",type:a}]},{type:b,content:[{text:"Auch wenn es im zweiten Schritt etwas Mut erfordert, Grenzen setzen kann man lernen. Fang klein an! Wahrscheinlich wirst du schnell die Erfahrung machen, dass es keine negativen Konsequenzen hat. Vielmehr lernst du dich selbst besser kennen und ebnest damit auch den Weg, tiefere und vor allem authentische Beziehungen zu anderen aufzubauen.",type:a}]},{type:b,content:[{text:ad,type:a,marks:[{type:g}]},{type:k,attrs:{body:[{_uid:"fb33dc93-c50d-4b72-926d-569d9f4a9e78",html:"\u003Ciframe src=\"https:\u002F\u002F7mind-podcast.podigee.io\u002F44-tipps-fur-einen-erholsamen-schlaf\u002Fembed?context=external&podigee_nocache=true&theme=default&id=1656928934746\" style=\"border: 0\" border=\"0\" height=\"100%\" width=\"100%\"\u003E\u003C\u002Fiframe\u003E",component:ae}]}}]},{type:k,attrs:{body:[{_uid:"b6d2fc35-09ef-4797-8ee4-846d1517db27",text:{type:l,content:[{type:b,content:[{text:ac,type:a}]},{type:k,attrs:{body:[{_uid:"0844e621-1a7f-444b-b761-28e6f1eb659a",href:{url:y,linktype:n,fieldtype:A,cached_url:y},icon:d,text:B,image:{id:c,alt:c,name:d,focus:c,title:c,filename:d,copyright:c,fieldtype:m},small:f,target:C,variant:D,absolute:f,component:E,scrollToForm:f,trackingEvent:d}]}}]},component:F}]}}]},image:{alt:d,name:d,focus:d,title:d,filename:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002F2042db9280\u002F7mind_grenzen_setzen.jpg",copyright:d,fieldtype:m,is_external_url:f},title:ab,teaser:"Feierabend, endlich zu Hause. Plötzlich klingelt das Telefon. Eine gute Bekannte ist dran, man hat lange nicht gesprochen und sie braucht Rat. Was tun, wenn man seine Ruhe braucht?\n",seoTitle:"7Mind | Ich bin jetzt nicht erreichbar: Gesunde Grenzen setzen\n",component:s,seoFields:d,seoKeywords:"grenzen setzen,gesunde grenzen,Achtsamkeit beziehungen,kommunikation verbessern",seoDescription:"Feierabend, endlich zu Hause. Plötzlich klingelt das Telefon. Eine gute Bekannte ist dran, man hat lange nicht gesprochen. Was tun, wenn man seine Ruhe braucht?",relatedArticles:[{name:af,created_at:"2022-11-24T07:16:19.251Z",published_at:z,id:224471340,uuid:"e1e5c587-93fc-4b9c-81de-d4772febf47b",content:{_uid:"338ed126-de84-4ac1-9218-8906081b30b4",text:{type:l,content:[{type:b,content:[{text:"von Timea Cheeseman",type:a,marks:[{type:j}]}]},{type:b,content:[{text:"Manchmal erscheint das Leben wie eine nicht enden wollende To-do-Liste. So füllen sich ganze Tage, Wochen und Monate mit Verpflichtungen, die erledigt, Erwartungen, die eingehalten und Wünschen, die erfüllt werden wollen. Um bloß nicht die Kontrolle über die To-dos unseres Lebens zu verlieren, hetzen wir gestresst von einer Aufgabe zur nächsten. Während wir uns um alles kümmern und an alles denken, vergessen wir fast nichts, außer uns selbst. So bleibt oft die wichtigste Person in deinem Leben auf der Strecke: Du.",type:a}]},{type:b,content:[{text:"Eine To-do-Liste kann das Leben strukturieren, soll es aber nicht bestimmen. Deshalb brauchen wir Auszeiten. Momente, in denen wir mal nur für uns arbeiten. Wer regelmäßig Auszeiten schafft und sich selbst etwas Gutes tut, ist nicht nur ausgeglichener und glücklicher, sondern auch leistungsfähiger im Alltag. Doch der Weg zur eigenen Auszeit ist nicht leicht. Oft stehen uns das schlechte Gewissen, der eigene Perfektionismus oder das Budget im Weg. Wir zeigen dir, wie du dich von solchen Blockaden verabschieden kannst und sagen: Hallo schöne Auszeit!",type:a}]},{type:k,attrs:{id:R,body:[{_uid:"debbb5f6-e1c0-47f5-aa30-2752363aea03",text:{type:l,content:[{type:b,content:[{text:ag,type:a}]},{type:k,attrs:{body:[{_uid:"87b44848-4197-48c0-8723-28e6330e12aa",href:{url:I,linktype:n,fieldtype:A,cached_url:I},icon:d,text:B,image:{id:c,alt:c,name:d,focus:c,title:c,filename:d,copyright:c,fieldtype:m},small:f,target:C,variant:D,absolute:f,component:E,scrollToForm:f,trackingEvent:d}]}}]},component:F}]}},{type:h,attrs:{level:i},content:[{text:"Bye bye, schlechtes Gewissen!",type:a}]},{type:b,content:[{text:"Darf ich vorstellen: Das schlechte Gewissen – der unsichtbare Begleiter, der sich immer dann zu Wort meldet, wenn es gerade gemütlich wird. Solltest du bei dem schönen Wetter nicht lieber rausgehen, als Zuhause fernzusehen? Eine Pizza Quattro Formaggi? Sicher? Jetzt ein entspanntes Bad nehmen, wo doch die Kleine gerade mit dir spielen will? Egal ob wir uns Zeit für uns selbst nehmen oder uns kurz in einer Überdosis Käse versenken wollen, das schlechte Gewissen ist mit dabei. Ob Disziplinlosigkeit, Genusssucht oder Egoismus, es wirft uns so einiges an den Kopf.",type:a}]},{type:b,content:[{text:"Wollen wir uns etwas Gutes tun, müssen wir uns zunächst einmal mit unserem schlechten Gewissen auseinandersetzen. Tun wir dies nicht, werden wir entweder nicht zulassen können, uns selbst etwas Gutes zu tun, oder es nie richtig genießen können. So oder so, es ist eine Lose-Lose-Situation. Damit wir das schlechte Gewissen loswerden können, müssen wir aber die Gründe dahinter verstehen.",type:a}]},{type:b,content:[{text:"Vielleicht fällt es dir ja schwer, dir Zeit für dich selbst zu nehmen, weil du glaubst, es sei egoistisch. Wer sich hier wiedererkennt und meint, dass sich selber etwas Gutes zu tun, nur esoterisch verpackter Egoismus sei, muss umdenken. Denn, wie eine ",type:a},{text:"amerikanische Studie",type:a,marks:[{type:t,attrs:{href:"http:\u002F\u002Fharald-walach.de\u002F2014\u002F02\u002F28\u002Fstudie-nur-wer-sich-um-sich-kuemmert-kann-sich-auch-gut-um-andere-kuemmern\u002F",uuid:c,anchor:c,target:c,linktype:n}}]},{text:" zeigt, hängt unser eigenes Wohlbefinden auch mit unserer Fähigkeit für Sympathie und Empathie zusammen. Im Rahmen der Studie nahmen Ärzte zunächst einmal an einem Training teil, das auf die Steigerung ihres Wohlbefindens abzielte. Wie die Studie zeigte, konnten die Ärzte nicht nur ihr Wohlbefinden steigern, sondern auch ihre Zufriedenheit und Professionalität im Beruf. Ihr Umgang mit den Patienten hatte sich zum Positiven verändert. Nur wer sich gut um sich selbst kümmert, hat die nötige Energie und Geduld, um sich auch um andere zu kümmern.",type:a}]},{type:b,content:[{text:"Wer hingegen ein schlechtes Gewissen hat, weil er befürchtet, der Disziplinlosigkeit oder Genusssucht zu verfallen, der sollte hinterfragen, was eigentlich dahinter steckt. Oft ist es lediglich die Angst dem eigenen Perfektionismus und eigens auferlegten Dogmen nicht gerecht zu werden.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Bye bye, Perfektionismus!",type:a}]},{type:b,content:[{text:"Haben wir dem schlechten Gewissen auf den Zahn gefühlt, sind wir der Auszeit schon ein Stückchen näher. Die Frage die sich jetzt stellt, ist: Was tut mir eigentlich gut? Zugegeben, ein ausgedehnter Waldspaziergang würde wahrscheinlich sowohl den Lungen, als auch dem Wohlbefinden gut tun. Und ja, Leinsamen-Kuren und Vollkornprodukte unterstützen die Verdauung und sind wahre Wunderwaffen der Schönheit. Und sicherlich wäre es auch gut für das Gewissen, wenn wir ab und zu noch einmal zwei Stunden länger im Büro bleiben würden. Aber ist das wirklich “gut” für dich?",type:a}]},{type:b,content:[{text:"Unser Verständnis von dem, was uns gut tun würde, machen wir oft von perfektionistischen Erwartungen und eigens auferlegten Dogmen abhängig. Solch ein Perfektionismus kann sich letztendlich in alle Bereiche des Lebens einschleichen: Beruf, Familie, Partnerschaft oder Gesundheit. Doch wer sich eine Auszeit schaffen und sich selbst etwas Gutes tun will, sollte sich zunächst einmal mit seinen Erwartungen auseinandersetzen. Wer bestimmt denn, was mir gut tut? Mein Perfektionismus oder ich?",type:a}]},{type:b,content:[{text:"Besonders spannend verhält es sich bei dem Thema Gesundheit. Denn gerade was Grundbedürfnisse wie Schlaf, Ernährung und Bewegung betrifft, leben wir häufig nach zu hohen Erwartungen. Unser Leben wird von Dogmen bestimmt, damit wir ja so lange, so schön und so gesund leben, wie möglich. Doch sich etwas Gutes zu tun, heißt manchmal auch, sich etwas zu erlauben, das, nunja, nicht so gesund ist wie eine Leinsamen-Kur. Manch durchtanzte Nacht kann uns eben mehr Lebensenergie geben, als acht Stunden Schlaf. Und manchmal erweist sich ein Stück Brownie eben als das bessere Seelenfutter als der Obstsalat.",type:a}]},{type:b,content:[{text:"Wichtig ist letztendlich die Balance und die Fähigkeit, in den richtigen Momenten den eigenen Perfektionismus auch mal vor die Tür zu setzen. So kann es schon reichen, wenn man achtzig Prozent der Zeit gesund isst und in den restlichen zwanzig Prozent, ohne schlechtes Gewissen, ganz bewusst genießt: Pizza, Schokolade oder den Apfelkuchen von Mama – was immer der Seele gut tut. Denn Genuss bedeutet auch Loslassen. Und das gilt für alle Lebensbereiche.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Bye Bye, Money!",type:a}]},{type:b,content:[{text:"Natürlich würden wir uns gerne etwas Gutes tun. Wir würden uns gerne eine Massage gönnen, häufiger gut essen gehen, oder uns regelmäßig einen entspannten Wochenendtrip leisten. Wäre da nicht die Sache mit dem Geld. Denn auch wenn wir uns selbst vielleicht viel Wert sind, macht uns doch das Leben immer wieder einen Strich durch die Rechnung, sodass am Ende das monatliche Budget eben doch für andere Sachen drauf geht: Für die kaputte Waschmaschine, die Klassenfahrt des Kindes, die GEZ-Gebühren oder Geburtstagsgeschenke. Irgendwas ist ja immer.",type:a}]},{type:b,content:[{text:"Wollen wir uns regelmäßig Auszeiten nehmen und uns selbst etwas Gutes tun, müssen wir aber zum Glück nicht viel Geld ausgeben. Viele Dinge, mit denen wir uns etwas Gutes tun können, sind sogar umsonst. So lässt sich die persönliche Auszeit auch während der kostspieligen Weihnachtszeit und finanziellen Engpässen aufrechterhalten. Denn oft sind es schon Kleinigkeiten, die eine große Wirkung auf das Wohlbefinden haben können. Damit auch du dir etwas Gutes tun kannst, ganz ohne schlechtes Gewissen und Geldsorgen, haben wir für dich diese sieben Auszeit-Impulse:",type:a}]},{type:b,content:[{text:"1. Krame doch mal wieder eine alte Lieblings-CD heraus und tanze dir für eine halbe Stunde die Seele aus dem Leib.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"2. Decke beim nächsten Abendessen den Tisch, wie du es sonst nur für Gäste tun würdest: Tischdecke, Kerzen, Servietten und Tischdekoration. Du bist es schließlich wert.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"3. Mache einen Herbstspaziergang und nehme ganz bewusst die leuchtenden Farben der Blätter wahr.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"4. Lies dir alte Briefe und Postkarten durch und schwelge in Erinnerungen.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"5. Mache eine Liste von all den Dingen, auf die du stolz bist in deinem Leben, und hänge sie irgendwo hin, wo du sie jeden Tag sehen kannst.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"6. Backe dir den Lieblingskuchen aus deiner Kindheit.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"7. Brich heute einmal eine deiner eigenen “Regeln”. Iss zum Beispiel ausnahmsweise mal im Bett oder mach dir Pasta zum Frühstück – sei kreativ und überrasche dich mit deiner eigenen Flexibilität.",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Wenn wir uns von dem schlechten Gewissen, dem eigenen Perfektionismus und den Geldsorgen verabschieden können, werden wir schnell viele kleine Alltagsmomente finden, in denen wir uns selbst etwas Gutes tun können und diese Auszeiten auch endlich richtig genießen können.",type:a}]},{type:b,content:[{text:ad,type:a,marks:[{type:g}]}]},{type:b,content:[{type:k,attrs:{id:R,body:[{_uid:"61a560a9-0d4c-4dbe-b190-9d9378aac063",html:"\u003Ciframe src=\"https:\u002F\u002F7mind-podcast.podigee.io\u002F5-die-kunst-der-ruhe-so-wichtig-sind-auszeiten\u002Fembed?context=external&podigee_nocache=true&theme=default&id=1656931668856\" style=\"border: 0\" border=\"0\" height=\"100%\" width=\"100%\"\u003E\u003C\u002Fiframe\u003E",component:ae}]}}]},{type:k,attrs:{id:R,body:[{_uid:"8f2c03d3-a448-47fd-9af6-f2f14b77addc",text:{type:l,content:[{type:b,content:[{text:ag,type:a}]},{type:k,attrs:{body:[{_uid:"a1b726b4-0c67-498b-a534-3dfb926c7451",href:{url:I,linktype:n,fieldtype:A,cached_url:I},icon:d,text:B,image:{id:c,alt:c,name:d,focus:c,title:c,filename:d,copyright:c,fieldtype:m},small:f,target:C,variant:D,absolute:f,component:E,scrollToForm:f,trackingEvent:d}]}}]},component:F}]}},{type:b,content:[{text:_,type:a,marks:[{type:j}]},{text:"Jakob Owens",type:a,marks:[{type:t,attrs:{href:"https:\u002F\u002Funsplash.com\u002F@jakobowens1",uuid:c,anchor:c,target:"_blank",linktype:n}},{type:j}]},{text:$,type:a,marks:[{type:j}]}]},{type:h,attrs:{level:i}}]},image:{alt:d,name:d,focus:d,title:d,filename:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002Fa22ff3f90c\u002F7mind_selbstliebe_perfektionismus.jpg",copyright:d,fieldtype:m,is_external_url:f},title:af,teaser:"Sich selbst zu verwöhnen ist egoistisch, ungesund und kostet Geld oder? Nein. Wer sich Gutes tun will, muss das schlechte Gewissen loslassen und Genuss zulassen können. Wir zeigen dir wie das geht.\n",seoTitle:"Jetzt bin ich dran! Warum Auszeiten nicht egoistisch sind\n | 7Mind",component:s,languages:[],seoFields:d,seoRobots:G,seoOgTypes:Q,seoKeywords:"Selbstliebe,Gönnen lernen,Genuss,schlechtes Gewissen,achtsamkeit,Auszeiten finden",seoDescription:"Sich zu verwöhnen ist egoistisch und kostet Geld oder? Nein. Wer sich Gutes tun will, muss das schlechte Gewissen los- und Genuss zulassen. Wir zeigen dir wie.",relatedArticles:["56020468-7b38-4215-b0b8-82497dc9291e","cf3602b0-a36c-47aa-9136-80431c6b0f44","032c5c2b-36fb-4c2d-84af-4981b37fdbc9"],temporaryArticles:d},slug:"jetzt-bin-ich-dran-auszeiten-endlich-geniessen",full_slug:J,sort_by_date:c,position:-3350,tag_list:[ah],is_startpage:f,parent_id:u,meta_data:c,group_id:"fb6ca443-1ee2-4930-a2b5-12309844236e",first_published_at:"2017-11-21T03:00:00.000Z",release_id:c,lang:p,path:"jetzt-bin-ich-dran-auszeiten-endlich-geniessen\u002F",alternates:[],default_full_slug:J,translated_slugs:[{path:J,name:c,lang:v},{path:J,name:c,lang:w},{path:"magazine\u002Fde\u002Fjetzt-bin-ich-dran-auszeiten-endlich-geniessen",name:c,lang:x}],_stopResolving:r},{name:ai,created_at:"2022-11-23T11:53:42.516Z",published_at:z,id:224027908,uuid:"5767148a-d2a5-4f47-99dc-68d950f46e4b",content:{_uid:"3ebc67e3-d203-4751-a76a-9dabd3651da8",text:{type:l,content:[{type:b,content:[{text:"Achtsamkeit kann in vielen Lebensbereichen bereichernd sein. Doch selten hinterlässt eine einfache Achtsamkeitsübung so einen starken Eindruck wie achtsames Zuhören. Denn in vielen Alltagsgesprächen registrieren wir nur einen Bruchteil dessen, was unsere Gesprächspartner uns sagen – weil wir abgelenkt sind, im Kopf schon die Antwort formulieren oder mit den eigenen Gedanken ganz abdriften.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Achtsam zuhören",type:a}]},{type:b,content:[{text:"Achtsames Zuhören bedeutet, den Lärm der eigenen Gedanken zurückzufahren und sich mit mehr Aufmerksamkeit den Gesprächspartnern zu widmen. Ziel ist es, den anderen voll und ganz zuzuhören. Dafür ist es vor allem wichtig, dir Zeit zu nehmen. Anstatt zu versuchen, lästige Gespräche so schnell wie möglich zu beenden, können wir sie als Möglichkeiten wahrnehmen, in unsere Beziehung zu investieren.",type:a}]},{type:b,content:[{text:"Außerdem warten wir in Gesprächen allzu oft nur darauf, dass der andere aufhört zu reden, um unsere eigene Meinung beizusteuern. Ein Gegenmittel ist, sich bewusst auf die Sichtweise anderer einzulassen. Dazu musst du dem anderem nicht zustimmen. Es reicht einfach anzuerkennen, dass dein Gesprächspartner eine andere Sichtweise hat und diese angesichts seiner Einstellungen und Informationen auch nachvollziehbar ist.",type:a}]},{type:b,content:[{text:"Wenn du demnächst also ein schwieriges (oder auch ein schönes) Gespräch vor dir hast, erinnere dich daran, ihm mit Achtsamkeit zu begegnen. Und vielleicht wirst du merken, wie sich deine Kommunikation verbessert.",type:a}]},{type:k,attrs:{body:[{_uid:"bfb7ada5-7e33-4fcb-b26e-3313d18545b5",text:{type:l,content:[{type:b,content:[{text:"Besser Kommunikation durch Achtsamkeit:",type:a}]},{type:k,attrs:{body:[{_uid:"12a2d6d5-6f22-4310-b3d9-276743fe5d6a",href:{url:y,linktype:n,fieldtype:A,cached_url:y},icon:d,text:B,image:{id:c,alt:c,name:d,focus:c,title:c,filename:d,copyright:c,fieldtype:m},small:f,target:C,variant:D,absolute:f,component:E,scrollToForm:f,trackingEvent:d}]}}]},component:F}]}}]},image:{alt:d,name:d,focus:d,title:d,filename:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002F36434018dc\u002Flachendes_paar.jpg",copyright:d,fieldtype:m,is_external_url:f},title:ai,teaser:"Wie oft ist es dir schon passiert, dass du dich unterhalten hast und danach gar nicht mehr wusstest, worum es ging? Kaum eine Übung wird sich so auf deine Beziehungen auswirken wie: achtsames Zuhören.",seoTitle:"7Mind | Achtsam Zuhören, besser Kommunizieren",component:s,seoFields:d,seoKeywords:"Zuhören,Beziehung,Beruf",seoDescription:"Wie oft ist es dir schon passiert, dass du dich unterhalten hast und später nicht mehr wusstest, worum es ging? Wir haben die Lösung: achtsames Zuhören.\n",relatedArticles:["63b2a45d-7ecb-45a1-a19b-d6726d49c109","28a2657e-7c6d-4b3b-8e7f-d3fc5be37fa8","83982ceb-c1f1-46eb-b0f6-fd81994470fe"],temporaryArticles:"http:\u002F\u002F7mind.de\u002Fmagazin\u002Fmit-guter-kommunikation-in-fuehrung-gehen,http:\u002F\u002F7mind.de\u002Fmagazin\u002Fwarum-es-so-gut-tut-gehoert-zu-werden,http:\u002F\u002F7mind.de\u002Fmagazin\u002Fso-ueberwindest-du-unsicherheiten-in-der-kennenlernphase"},slug:"achtsam-zuhoeren",full_slug:K,sort_by_date:c,position:-230,tag_list:[aj,ak],is_startpage:f,parent_id:u,meta_data:c,group_id:"9f08bb41-829e-41e1-af6f-c55dedeb2962",first_published_at:"2016-07-11T03:00:00.000Z",release_id:c,lang:p,path:"achtsam-zuhoeren\u002F",alternates:[],default_full_slug:K,translated_slugs:[{path:K,name:c,lang:v},{path:K,name:c,lang:w},{path:"magazine\u002Fde\u002Fachtsam-zuhoeren",name:c,lang:x}],_stopResolving:r}],temporaryArticles:"http:\u002F\u002F7mind.de\u002Fmagazin\u002Fjetzt-bin-ich-dran-auszeiten-endlich-geniessen,http:\u002F\u002F7mind.de\u002Fmagazin\u002Frichtig-streiten-wie-konflikte-euch-sogar-staerker-machen text: Richtig streiten: Wie Konflikte euch sogar stärker machen)**,http:\u002F\u002F7mind.de\u002Fmagazin\u002Fachtsam-zuhoeren text: Achtsam Zuhören, besser Kommunizieren)**"},slug:"ich-bin-jetzt-nicht-erreichbar-gesunde-grenzen-setzen",full_slug:L,sort_by_date:c,position:-1310,tag_list:[aj],is_startpage:f,parent_id:u,meta_data:c,group_id:"300cedc9-3db5-4bf4-934e-a016b0d6f3fc",first_published_at:"2018-06-14T03:00:00.000Z",release_id:c,lang:p,path:"ich-bin-jetzt-nicht-erreichbar-gesunde-grenzen-setzen\u002F",alternates:[],default_full_slug:L,translated_slugs:[{path:L,name:c,lang:v},{path:L,name:c,lang:w},{path:"magazine\u002Fde\u002Fich-bin-jetzt-nicht-erreichbar-gesunde-grenzen-setzen",name:c,lang:x}],_stopResolving:r};W[2]={name:al,created_at:"2022-11-24T07:08:45.067Z",published_at:z,id:224471249,uuid:"6b136255-4ce0-4d4a-b4bc-0acec4e39a1d",content:{_uid:"fd695a54-f5e8-4984-9baa-c88d5ff91588",text:{type:l,content:[{type:b,content:[{text:"Sara Keller",type:a,marks:[{type:j}]}]},{type:h,attrs:{level:i},content:[{text:"Übergänge sichtbar machen",type:a}]},{type:b,content:[{text:"Noch beim Frühstück nebenbei in die Mails reinschauen, auf dem Bissen im Mund herumkauen und am Kaffee schlürfen. Alles passiert gleichzeitig und bei keiner Sache sind wir richtig dabei. Das kann uns schnell überfordern und wir verlieren den Überblick zwischen unseren Tagesabläufen. Mit einer schnellen und hektischen Welt um uns herum kann es passieren, dass wir die Übergänge im Alltag nicht mehr bewusst wahrnehmen, da wir im Autopilot schnell von einem Tagesabschnitt zur nächsten wechseln. Für viele sind die alltäglichen Übergänge insbesondere noch am Morgen und am Abend sichtbar, denn hier beginnt ein bestimmter Teil des Tages oder endet. Dieser Tagesabschnitt kann der Beruf, die Care-Arbeit, die Ausbildung oder etwas anderes sein und nimmt einen großen Raum in unserem Tagesablauf ein. \nSind wir nicht bei der Sache und machen alles auf einmal statt, step by step verschwinden die sonst sichtbaren Übergänge. Schon planen wir beim Frühstück den nächsten Kundentermin oder beantworten noch eben auf dem Heimweg ein paar Arbeitsmails. Das Resultat kann nun beispielsweise sein, dass wir uns gar nicht bewusst auf den Beginn der Arbeit einlassen können und unser Fokus schon im Multitasking der Gedanken verloren geht, bevor wir überhaupt angefangen haben. Nach der Arbeit fällt es uns etwa schwer abzuschalten und die vorherigen Tagesabschnitt loszulassen.",type:a}]},{type:b,content:[{text:"Schenken wir den Übergängen im Tagesablauf mehr Aufmerksamkeit, können wir sie als wertvolle Stütze für unser Wohlbefinden gestalten. So können wir am Morgen unseren Fokus finden und am Abend Abstand nehmen vom Tagesgeschehen und für Entspannung sorgen.",type:a}]},{type:h,attrs:{level:i},content:[{text:"Mit Routinen zu Fokus und Entspannung",type:a}]},{type:b,content:[{text:"Den Start in den Tag und das Tagesende gestalten wir ganz unterschiedlich, denn für uns alle sieht der Alltag anders aus. Unsere Routinen am Morgen und am Abend können uns helfen, achtsamer und bewusster mit dem Wechsel von einem Tagesabschnitt in den nächsten umzugehen. Hierfür lohnt es sich, die eigenen Routinen einmal genauer zu betrachten und herauszufinden, was aktuell und ganz individuell zu dir passt.",type:a}]},{type:b,content:[{text:"Morgenroutinen",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Unsere Abläufe am Morgen sind unterschiedlich, individuell und mit unserer Lebenssituation verbunden. Du bist dein:e eigene Morgenexpert:in! Blicke daher einmal selbst auf deinen typischen Tagesbeginn und finde heraus, welche kleinen und großen Übergänge es gibt. Wie gestaltet sich zum Beispiel dein Aufstehen? Und wie verbringst du die Zeit bis zum Start des nächsten großen Tagesabschnittes?",type:a}]},{type:b,content:[{text:"Wenn du dir zunächst einmal die unterschiedlichen Abschnitte deines Alltags bewusst machst, kannst du vielleicht feststellen, dass die Übergänge manchmal nicht so einfach zu finden sind. Wenn du sie ausfindig gemacht hast, kannst du dich im zweiten Schritt fragen: Gibt es Momente, in denen du Dinge aus einem Abschnitt machst, die gerade noch nicht anstehen und du so nicht wirklich bei der Sache bist?",type:a}]},{type:b,content:[{text:"Ein kleines Beispiel: Du bist gerade aufgewacht und noch gar nicht ganz anwesend. Dein erster Griff geht zum Smartphone und du scrollst durch den Newsfeed, die letzten Nachrichten und checkst noch schnell das Wetter. Diese Dinge dürfen auch noch einen Moment auf dich warten, bis du richtig wach geworden bist und dich vor der Waagerechten in die Senkrechte befördert hast. An dieser Stelle könntest du überlegen, Routine Smartphone Check-up in einen anderen Tagesabschnitt zu verschieben und beispielsweise Aufwachen ohne Ablenkung zur neuen Routine werden lassen. So kannst du dich zu Tagesbeginn erst mal sammeln, ohne deinen Geist direkt unter die eiskalte Informationsdusche zu stellen.",type:a}]},{type:b,content:[{text:"Abendroutinen",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Auch unsere Abende sind so unterschiedlich wie wir und voll mit Routinen, sowie kleinen und großen Übergängen. Sehr prägnant ist hier vermutlich für die meisten der Feierabend. Der Arbeitstag ist beendet und wir können uns entspannen und die Reserven wieder auffüllen. Doch ganz so leicht fällt das Abschalten nicht immer. Oft hängt uns der Arbeitsalltag gedanklich noch bis weit in den Feierabend hinein oder wir erledigen noch etwas für die Arbeit. Auch an dieser Stelle kann du einmal bewusst deinen Feierabend betrachten. Wie sieht dieser für gewöhnlich aus und welche Routinen befinden sich darin?",type:a}]},{type:b,content:[{text:"Viele haben bereits Routinen an ihrem Feierabend, die sie dabei unterstützen, abzuschalten und das ist gut so. Wir wissen selbst am besten, was uns gut tut und Entspannung bringt. Trotzdem kann es helfen, sich diese Routinen einmal anzusehen. Vielleicht hat sich unser Alltag geändert oder unsere Bedürfnisse und die einmal passenden Routinen sind jetzt nicht mehr aktuell. Du darfst an dieser Stelle auch experimentierfreudig sein und etwas ganz Neues in deinen Feierabend integrieren. Mit Meditation kannst du zum Beispiel das Gedankenkarussell nach der Arbeit stoppen und Ruhe für deinen Geist finden. Das kann mit der Zeit eine Feierabendroutine werden, damit du nicht nur körperlich sondern auch geistig zu Hause und bei dir ankommen kannst.",type:a}]},{type:b,content:[{text:"Unsere Routinen unterstützen unseren Alltag. Sie können uns einen Fokus auf das, was ansteht, verschaffen und uns Abstand zum Abschalten geben. Etwa die morgendliche Bewegungseinheit hilft uns, einen klaren Kopf und Fokus für den kommenden Arbeitstag zu finden. Manche Routinen können wir hinterfragen, ob sie noch zu unseren aktuellen Bedürfnissen passen und neue Dinge können wir ausprobieren und integrieren. Es ist okay, nicht auf Anhieb das richtige zu finden oder sich schwer zu tun, bis eine neue Routine etabliert ist. Sei geduldig mit dir, denn den ersten Schritt hast du bereits gemacht, indem du bewusster die Abläufe und Übergänge in deinem Alltag wahrnimmst.",type:a}]},{type:b,content:[{text:"(Bild: Unsplash)",type:a,marks:[{type:j}]}]}]},image:{id:6507646,alt:d,name:d,focus:d,title:d,filename:"https:\u002F\u002Fa.storyblok.com\u002Ff\u002F148196\u002F2000x1367\u002Fdc4822ccb2\u002F01-routinen-alltag-arbeit-freitzeit.jpg",copyright:d,fieldtype:m,is_external_url:f},title:al,teaser:"Routinen unterstützen dich im Alltag. Wie du sie morgens und abends nutzen kannst, um achtsam zwischen deinem Job und freier Zeit hin und her zu wechseln.\n",seoTitle:"7Mind | Routinen im Alltag: Wie du Arbeit & Freizeit bewusst trennst\n",component:s,languages:[],seoFields:d,seoRobots:G,seoOgTypes:Q,seoKeywords:d,seoDescription:"Wie uns Routinen am Morgen und am Abend dabei helfen können, im Alltag bewusst zwischen dem Job und der freien Zeit hin und her zu wechseln.",relatedArticles:[],temporaryArticles:d},slug:"routinen-alltag-arbeit-freizeit",full_slug:M,sort_by_date:c,position:-3180,tag_list:[ak,ah],is_startpage:f,parent_id:u,meta_data:c,group_id:"425bfcde-c756-4f19-b357-d37c33efac96",first_published_at:"2022-09-15T03:00:00.000Z",release_id:c,lang:p,path:"routinen-alltag-arbeit-freizeit\u002F",alternates:[{id:218127498,name:"Routines in everyday life: How to consciously separate work.\n",slug:"routines-in-everyday-life-how-to-consciously-separate-work-and-free-time",published:r,full_slug:"magazin\u002Fen\u002Froutines-in-everyday-life-how-to-consciously-separate-work-and-free-time",is_folder:f,parent_id:218052169}],default_full_slug:M,translated_slugs:[{path:M,name:c,lang:v},{path:M,name:c,lang:w},{path:"magazine\u002Fde\u002Froutinen-alltag-arbeit-freizeit",name:c,lang:x}],_stopResolving:r};return {layout:p,data:[{story:{name:O,created_at:"2022-12-13T13:45:05.425Z",published_at:S,id:233553700,uuid:"1a26ec91-b169-4d17-bf10-bf1b4041cf95",content:{_uid:"83dc0e74-97c8-4a2a-9bc1-3e29e505b0c0",text:{type:l,content:[{type:b,content:[{text:"von Daniela Obers",type:a,marks:[{type:j}]}]},{type:h,attrs:{level:i},content:[{text:"Grenzen, das Fundament der Selbstfürsorge",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Wir spüren sie meist nur, wenn sie überschritten werden: Unsere Grenzen. Verläuft alles in den für uns geordneten Bahnen, im sogenannten “grünen Bereich”, besteht erst einmal kein Bedarf, eine klare Trennlinie zu ziehen. Da muss schon etwas an uns rütteln, ziehen und zwicken um zu merken “bis hierhin und nicht weiter”. Damit liegt es in der Natur der Grenze, dass wir in weniger angenehmen Situationen über sie stolpern. Dann wenn die Energie vielleicht bereits aufgebraucht ist, wenn angestaute Wut aus uns herausplatzen will, wenn wir sprachlos ob der vermeintlichen Frechheit unseres Gegenübers sind. Ja, das sind unangenehme Momente. Gleichzeitig sind es die lehrreichen, denen wir ein offenes Ohr schenken sollten. Doch warum eigentlich?",type:a}]},{type:h,attrs:{level:P},content:[{text:"Wofür sind Grenzen gut?",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Kennst du das? Ein Freund fragt dich nun zum dritten Mal, ob du ihm beim Umzug helfen könntest. Die Mutter ist enttäuscht, weil sie erwartet hat, dass du dich öfter meldest oder zu Besuch kommst. Der Partner beschwert sich, dass du doch mit dem Kochen heute dran warst. Und du? Brauchst einen freien Sonntag um Energie zu tanken anstatt Möbel zu tragen, hattest schlichtweg in dieser Woche keine Lust auf eine familiäre Auseinandersetzung am Telefon und hast die Präsentation für die Arbeit fertig gemacht, anstatt zu kochen. Und das ist okay.",type:a}]},{type:b,content:[{text:"Diese drei Menschen äußern ihre Erwartungen und Wünsche dir gegenüber. Und du? Du hast deine eigenen Bedürfnisse und Erwartungen. Vielleicht spürst du bereits einen kleinen Funken Wut in dir aufkeimen, wenn du in einer ähnlichen Situation wie den gerade beschriebenen bist. Wut ist eines der ersten Anzeichen dafür, dass eine Grenze für uns überschritten wurde. Dass wir gerade auf uns aufpassen sollten. Und ja, wir wollen unseren Freunden helfen und die ein oder andere will vielleicht auch eine gute Beziehung zur Mutter haben. Um diese Beziehungen zu pflegen, müssen wir aber nicht ausschließlich deren Bedürfnissen nachkommen. Nein, hier braucht es den Schritt zurück, die eigene Grenze, den eigenen Schutz. Und damit beginnen wir Verantwortung für uns und unser Leben zu übernehmen.",type:a}]},{type:b,content:[{text:"Eine klare Abgrenzung schafft einen Schutzraum. Sie trennt womöglich dein Bedürfnis von dem deines Gegenübers, deine Verantwortung oder auch deine Erwartung von der des anderen. Jene Wut bei einer Grenzüberschreitung ist ein wichtiger Wegweiser. Im lauten und oft überladenen Alltag fällt das Wahrnehmen der eigenen Bedürfnissen manchmal schwer, die “Grenzwut” kann da das Zeichen sein, das wir benötigen.",type:a}]},{type:b,content:[{text:"Aber hast du schon einmal von einem Alltag voller Grenzerfahrungen gehört? Klingt ziemlich anstrengend, oder? Das kann und sollte nicht unser Modus Operandi sein, denn der ist nunmal ganz schön energiezehrend. Während die Grenzwut an Gabelungen hier und da unser Wegweiser sein darf, brauchen wir eine Möglichkeit, um ansonsten proaktiv im grünen Bereich zu bleiben. Proaktiv - das bedeutet in diesem Fall zu wissen, wo unsere Grenze ist, wie es um unseren Energiehaushalt steht und welche Werte in unserem Leben respektiert und gelebt werden möchten. Wie also kann das proaktive Leben im grünen Bereich klappen?",type:a}]},{type:h,attrs:{level:P},content:[{text:"So erkennst du deine persönlichen Grenzen",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Zunächst einmal dürfen wir an dieser Stelle anerkennen, das Grenzen etwas höchst individuelles sind. Du setzt sie für dich fest. Du darfst sie immer wieder anpassen. Es gibt hier kein allgemeingültiges richtig oder falsch. Sie sind da um ",type:a},{text:"dich",type:a,marks:[{type:j}]},{text:" zu schützen. Mit diesen drei Fragen kannst du dich deinen persönlichen Grenzen nähern.",type:a}]},{type:b,content:[{text:"Was zieht mir Energie?",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Gehst du aus den Treffen mit bestimmten Personen oder Personenkreisen mit mehr oder weniger Energie raus? Welche Tätigkeit, welche Umgebung machen dich (unangenehm, nicht die schöne nach-dem-Sport-müde Art) müde? Überlege einmal, ob es Energievampire in deinem Leben gibt, denen du - zumindest ab und an - mal einen Riegel vorschieben willst.",type:a}]}]}]},{type:b,content:[{text:"Schaffst du manchmal deine eigenen Aufgaben nicht mehr?",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Leidet deine To Do Liste oder deine ganz persönliche Entwicklung darunter? Das kann ein Zeichen dafür sein, dass du zu viel im Außen bist, andere unterstützt und deine eigenen Ziele und Aufgaben bewusst oder unbewusst depriorisierst. Wo kannst du im Außen öfter nein sagen? Welche Tätigkeit möchtest du, vielleicht schon in der nächsten Woche, in deinen Alltag integrieren, weil sie ",type:a},{text:T,type:a,marks:[{type:j}]},{text:" gut tut?",type:a}]}]}]},{type:b,content:[{text:"Wann spürst du Wut oder Groll in dir?",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Im ersten Teil des Artikels sprachen wir über die Grenzwut. Nun rücken wir abermals den Fokus auf Wut und Groll. Denn sie können uns nicht nur in der akuten Situation einer Grenzüberschreitung helfen. Nein, auch langfristig können sie uns ein guter Wegweiser werden, indem wir sie bewusst wahrnehmen. Ganz im Sinne der Achtsamkeit. Wir sind im Alltag oft so darauf getrimmt zu funktionieren, dass wir Wut und Groll in uns schnell zur Seite schieben. Übst du dich darin, Wut und Groll erst einmal ganz bewusst wahrzunehmen anstatt sie zu verdrängen, kannst du aus ihnen lernen. Hier gilt es nun, die einzelnen Puzzleteile zusammen zu fügen. Kannst du ein Muster erkennen, wann und wie Wut in dir aufkeimt? Ist es beispielsweise dann, wenn dir jemand ganz kurzfristig eine Aufgabe gibt? Oder dann, wenn dir jemand ins Wort fällt? Erkennst du ein Muster, so ist dies ein Hinweis darauf, welcher deiner Werte gerade verletzt wird. Hier kann es sich lohnen, gezielt mit dem Grenzen setzen zu starten.",type:a}]}]}]},{type:h,attrs:{level:P},content:[{text:"Grenzen setzen ist Übungssache! Unsere 4 Tipps:",type:a,marks:[{type:g}]}]},{type:b,content:[{text:"Unsere Grenzen zu kennen, ist ein hilfreicher Start. Jetzt kommt jedoch der schwierige Teil: Setzen wir diese neu erlangten Kenntnisse im Sinne neuer Grenzen auch durch, so bedeutet das auch, bisherige Routinen und Gewohnheiten zu durchbrechen. Das fühlt sich für uns selbst, sicherlich aber auch für die Menschen, die uns zuvor “grenzenlos” erlebt haben, ungewohnt an. Deswegen geben wir dir hier zum Schluss noch ein paar Tipps mit, deine neuen Grenzen besser kennenzulernen und zu festigen.",type:a}]},{type:b,content:[{text:"Übung, Übung, Übung",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Zu allem Ja zu sagen ist - im ersten Moment - der einfache Weg. Nein zu sagen, eine Grenze zu ziehen, ist etwas Neues und benötigt Mut. Das dürfen wir uns sehr wohl bewusst machen. Es kann daher helfen, ganz bewusst zu üben. Gibt es einen Freund oder eine Freundin, die sich beim Grenzen-setzen-üben unterstützen kann? Besprecht dieses Ziel ganz offen miteinander. Übt gemeinsam Grenzen auszusprechen, die auch mal ganz bewusst über das eigene Komfortlevel hinausgehen. Manchmal erkennen wir Grenzen erst, wenn wir sie überschritten haben. Das passiert dann umso besser im geschützten Raum einer Freundschaft.",type:a}]}]},{type:o,content:[{type:b,content:[{text:"Auch die Klarheit eines Neins darf geübt werden. Wie wäre es beispielsweise in der Fußgängerzone, wenn du mal wieder für diverse Mitgliedschaften angesprochen wirst? Hier kannst du ein klares, freundliches Nein bestens üben. Ohne Rechtfertigung. “Nein danke.” Lächeln, weitergehen.",type:a}]}]}]},{type:b,content:[{text:"Werde dir deiner Werte bewusst",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Nach der Grenzwut und dem Wutmuster ist die Wertearbeit der nachhaltigste Schritt um deine neuen Routinen zu üben. Setzt du dich immer wieder und langfristig mit deinen Werten auseinander, so übst du auch einen stärkeren Zugang zu deiner Intuition. Auch Entscheidungen und Grenzen lernst du so langfristig auf eine Weise und an Stellen zu setzen, die zu ",type:a},{text:T,type:a,marks:[{type:j}]},{text:" passen. Verankerst du deine Werte sehr präsent in dir und leitest ganz bewusst aus ihnen ab, wie sie deinen Alltag beeinflussen (zum Beispiel bei der Beziehungsgestaltung, Entscheidungen treffen, Prioritäten setzen), so werden sie zu einer Art Polarstern für dich. Deine Grenzen zu ziehen, wird sich für dich mit der Zeit natürlicher anfühlen und mehr aus der Intuition gespeist sein. Wenn du weißt, ",type:a},{text:U,type:a,marks:[{type:j}]},{text:" du etwas machst, wird dies eine innere Klarheit in dir schaffen und du weißt wiederum ",type:a},{text:U,type:a,marks:[{type:j}]},{text:" du deine Grenze setzt.",type:a}]}]}]},{type:b,content:[{text:"Raum schaffen, um mit dir einzuchecken",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Oft übergehen wir unsere eigenen Grenzen, weil das drum herum zu laut, zu überlagernd, zu fordernd ist. Wir übergehen das nagende Gefühl des Grolls oder, dass da gerade ein Energievampir am Werk ist. Um diese Momente bewusst wahrzunehmen und uns selbst zu hören, kann es helfen, sich einmal aus der Situation herauszuziehen. Und das hat nicht von sicher-heraus-winden. Denn auch hier können wir sehr klar werden:",type:a}]},{type:b,content:[{text:"“Ich spüre gerade einen Widerstand in mir und kann ihn noch nicht benennen. Ich brauche etwas Zeit für mich.“ Oder “Ich kann dir gerade keine Zusage geben und melde mich später\u002Fmorgen dazu noch einmal.”",type:a}]}]}]},{type:b,content:[{text:"Zwischen ja und nein gibt es immer einen Bereich, der genutzt werden darf",type:a,marks:[{type:g}]}]},{type:q,content:[{type:o,content:[{type:b,content:[{text:"Meist werden wir mit schwarz-weiß Entscheidungen vor die Wahl gestellt. Es gibt jedoch immer mehr als schwarz und weiß. Das dürfen wir bei unserer Antwort in Betracht ziehen und das gesamte Antwortspektrum für uns nutzen. So sage ich vielleicht nein zum Umzug an diesem Wochenende, biete jedoch meine Gesellschaft für den nächsten Besuch im Möbelhaus an.",type:a}]}]}]},{type:b,content:[{text:"Grenzen zu setzen ist nicht egoistisch. Es mag uns oft so vorkommen, weil wir in dieser einen Situation nein sagen und nicht die Erwartung erfüllen, die jemand anderes an uns hat. Es mag sich unangenehm anfühlen, da es womöglich im ersten Schritt nicht die Anerkennung von außen bringt, die unbestritten nunmal gut tut. Unseren eigenen Schutzraum zu kennen und für uns selbst zu sorgen, ist jedoch auf kurze und lange Sicht eine verdammt gute Idee. Und falls dir der Applaus von außen fehlt: Stell dir bei jedem bewussten “Nein” in Zukunft vor, wie dein inneres Team dir laut zujubelt. 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