Go on walk
I know you probably hear it a lot.. but going on a walk really can make a fascinating difference.
Need for Choice
Evidence
Access to options can enable better fit between values and behavior. This need may motivate generating alternatives, evaluating trade-offs, and selecting a path. Supporting choice increases perceived control and adaptive responding.
Details about the rewritten claim
Being able to choose among different options helps people align their actions with their personal values or preferences. The need for choice may make us seek or create alternatives, weigh the pros and cons of each, and then commit to a course of action that feels right. Studies in behavioral psychology find that when individuals have meaningful choices (especially choices that reflect what they care about), they experience a greater sense of control and are more flexible and resilient in their responses (having options can buffer stress because it prevents feeling trapped). In practice, supporting an individual’s ability to make choices – rather than forcing a single path – tends to improve their engagement and adaptive problem-solving.
Supporting sources
- research showing having choices that align with one’s values increases satisfaction and perceived autonomy (https://psycnet.apa.org/doi/10.1037/0022-3514.76.3.482)
- study on choice and perceived control contributing to stress reduction and flexibility (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3267932/)
Strategies
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Make art
Whatever kind. A scribble, a drawing, a painting, a piece of music.
Play a video game
There is such a wide diversity of video games out there. Calming exploratory games, puzzle games, combat, story, single or multiplayer, etc. Once I get in touch with the need that is alive in me it’s fun to look for a game or game genre that might tend specifically to that.
Road trip
Long or short it doesn't matter. Drive around the block in silence or with music. Maybe plan a trip somewhere.
Make a request in conversation
Often in conversation if I’m hearing something as a demand I say something like “I’m needing some autonomy I think because I’d like to be free to disagree but I’m afraid that might sound to you like criticism.” It’s not perfect but it’s something to honor what’s alive in me.
Needs → strategies map
List one need and brainstorm three different strategies for it.
Light adjust
Increase or dim the light to suit your body right now.
Name support options
List three people or places you could ask for support when ready.
Add a strategy
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