{"id":2167,"date":"2023-06-06T09:24:14","date_gmt":"2023-06-06T09:24:14","guid":{"rendered":"https:\/\/mariposaproject.eu\/?page_id=2167"},"modified":"2023-06-06T09:29:00","modified_gmt":"2023-06-06T09:29:00","slug":"leccion-1","status":"publish","type":"page","link":"https:\/\/mariposaproject.eu\/es\/lecciones-de-coaching-de-autoayuda\/leccion-1\/","title":{"rendered":"Lecci\u00f3n 1: Ay\u00fadese en caso de emergencia"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00bb1&#8243; _builder_version=\u00bb4.19.2&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_row _builder_version=\u00bb4.19.2&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb4.19.2&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_text _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb text_font_size=\u00bb18px\u00bb header_font=\u00bbDM Sans||||||||\u00bb header_text_color=\u00bb#BF1824&#8243; header_2_font=\u00bbDM Sans||||||||\u00bb header_2_text_color=\u00bb#BF1824&#8243; header_2_font_size=\u00bb41px\u00bb header_3_text_color=\u00bb#F3932D\u00bb global_colors_info=\u00bb{}\u00bb locked=\u00bboff\u00bb]<\/p>\n<h2>Lecci\u00f3n 1: Ay\u00fadese en caso de emergencia<\/h2>\n<h3>Introducci\u00f3n:<\/h3>\n<p>El objetivo de esta lecci\u00f3n de coaching de autoayuda es que reflexione sobre sus oportunidades personales y las medidas que debe tomar en caso de emergencia. Este proceso requiere que se sienta realmente segura: para evaluar su seguridad, le ofrecemos un bar\u00f3metro al principio de la lecci\u00f3n.<\/p>\n<p>Antes de empezar a trabajar, aseg\u00farese de:<\/p>\n<ul>\n<li>tener tiempo suficiente: al menos 30-50 minutos sin interrupciones.<\/li>\n<li>tener espacio suficiente y seguro para trabajar sin interrupciones ni ser molestada en su proceso.<\/li>\n<li>puede utilizar esta herramienta sola o, si tiene una persona de confianza, tambi\u00e9n puede invitar a otras a hacerlo con usted.<\/li>\n<\/ul>\n<ul><\/ul>\n<h3>Objetivos:<\/h3>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00bb1_2,1_2&#8243; _builder_version=\u00bb4.19.2&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb locked=\u00bboff\u00bb][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb4.19.2&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_blurb title=\u00bbAyudarle a evaluar sus sentimientos personales de seguridad.\u00bb image=\u00bbhttps:\/\/mariposaproject.eu\/wp-content\/uploads\/cropped-colour-vertical.png\u00bb icon_placement=\u00bbleft\u00bb _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb hover_enabled=\u00bb0&#8243; global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0&#8243;][\/et_pb_blurb][\/et_pb_column][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb4.19.2&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_blurb title=\u00bbAyudarle a crear un \u00abkit de emergencia\u00bb.\u00bb image=\u00bbhttps:\/\/mariposaproject.eu\/wp-content\/uploads\/cropped-colour-vertical.png\u00bb icon_placement=\u00bbleft\u00bb _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb hover_enabled=\u00bb0&#8243; global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0&#8243;][\/et_pb_blurb][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_text _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb text_font_size=\u00bb18px\u00bb link_font=\u00bb||||on|||#F3932D|\u00bb link_text_color=\u00bb#F3932D\u00bb header_font=\u00bbDM Sans||||||||\u00bb header_text_color=\u00bb#BF1824&#8243; header_2_font=\u00bbDM Sans||||||||\u00bb header_2_text_color=\u00bb#BF1824&#8243; header_2_font_size=\u00bb41px\u00bb header_3_text_color=\u00bb#F3932D\u00bb hover_enabled=\u00bb0&#8243; global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0&#8243; locked=\u00bboff\u00bb]<\/p>\n<h3>Tiempo necesario:<\/h3>\n<p>cca. 45 minutes<\/p>\n<p>Para esta acci\u00f3n, puede utilizar <a href=\"https:\/\/mariposaproject.eu\/es\/empoderarme\/barometro-de-seguridad-y-kit-de-emergencias\/\">nuestra herramienta en l\u00ednea Bar\u00f3metro de seguridad<\/a><\/p>\n<p>Puede descargar los ejercicios de esta lecci\u00f3n\u00a0<a href=\"https:\/\/mariposaproject.eu\/wp-content\/uploads\/mariposa_r2_lesson_1.pdf\" target=\"_blank\" rel=\"noopener\">AQU\u00cd<\/a><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_text _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb text_font_size=\u00bb18px\u00bb link_font=\u00bb||||on|||#F3932D|\u00bb link_text_color=\u00bb#F3932D\u00bb header_font=\u00bbDM Sans||||||||\u00bb header_text_color=\u00bb#BF1824&#8243; header_2_font=\u00bbDM Sans||||||||\u00bb header_2_text_color=\u00bb#BF1824&#8243; header_2_font_size=\u00bb41px\u00bb header_3_text_color=\u00bb#F3932D\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n<h2>Ejercicio 1: Bar\u00f3metro de seguridad<\/h2>\n<p>Se trata de una herramienta de autoevaluaci\u00f3n de sus sentimientos de seguridad. Aqu\u00ed le preguntamos si se siente segura en general y en este momento. Sentirse segura significa que no siente tensi\u00f3n ni ansiedad, que no est\u00e1 muy preocupada y que cree que puede afrontar los problemas de su vida.<\/p>\n<p>&nbsp;<\/p>\n<h3>Paso 1: Eval\u00fae su sensaci\u00f3n de seguridad<\/h3>\n<p>Elija un n\u00famero del 1 al 10 para indicar c\u00f3mo se siente, donde 1 es sensaci\u00f3n de mucha inseguridad (de peligro futuro, presente, vital, etc.), y 10 de perfecta seguridad.<\/p>\n<p>[\/et_pb_text][et_pb_image src=\u00bbhttps:\/\/mariposaproject.eu\/wp-content\/uploads\/mariposa-barometer-es.jpg\u00bb title_text=\u00bbmariposa-barometer-es\u00bb _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb hover_enabled=\u00bb0&#8243; global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0&#8243;][\/et_pb_image][et_pb_text _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb text_font_size=\u00bb18px\u00bb link_font=\u00bb||||on|||#F3932D|\u00bb link_text_color=\u00bb#F3932D\u00bb header_font=\u00bbDM Sans||||||||\u00bb header_text_color=\u00bb#BF1824&#8243; header_2_font=\u00bbDM Sans||||||||\u00bb header_2_text_color=\u00bb#BF1824&#8243; header_2_font_size=\u00bb41px\u00bb header_3_text_color=\u00bb#F3932D\u00bb hover_enabled=\u00bb0&#8243; locked=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0&#8243;]<\/p>\n<h3>Paso 2: Eval\u00fae sus resultados \u00bfCu\u00e1l es el siguiente paso?<\/h3>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>En caso de que se d\u00e9 a s\u00ed misma los siguientes valores en cualquiera de los dos bar\u00f3metros&#8230;<\/strong><\/p>\n<p><strong>0-2:<\/strong> Se siente muy insegura en general o en la situaci\u00f3n actual.<\/p>\n<p>En caso de que se sienta amenazada o en peligro en este momento, le animamos a que acuda en busca de ayuda lo antes posible.\u00a0 Aqu\u00ed tiene las l\u00edneas de apoyo y las organizaciones a las que puede acudir:<\/p>\n<p><strong>3-5:<\/strong> Se siente insegura. En caso de que sienta ansiedad y sensaci\u00f3n de inseguridad, nuestra recomendaci\u00f3n es:<\/p>\n<p>Intente averiguar por qu\u00e9 se siente insegura. \u00bfHay alg\u00fan peligro real entorno su alrededor? En ese caso, acuda en busca de apoyo, consulte las opciones del apartado anterior.<\/p>\n<p>\u00bfNo tiene un miedo exacto, sino que algo le ha provocado ansiedad?<\/p>\n<p>En este caso, p\u00f3ngase en contacto con alguien cercano para que le apoye y le d\u00e9 su opini\u00f3n. Es normal sentir miedo incluso sin un motivo concreto. Hablar con una persona de confianza puede ayudarle a calmarse, y quiz\u00e1 tambi\u00e9n a averiguar las razones de su ansiedad.<\/p>\n<p>Cierre los ojos. Intente localizar el lugar de su cuerpo donde sienta la tensi\u00f3n y el miedo. Tambi\u00e9n puede tocar, acariciar o masajear esa parte de su cuerpo. El deporte, el yoga, el ejercicio, los masajes, los ba\u00f1os calientes o la meditaci\u00f3n (cualquier pr\u00e1ctica en la que pueda conectar con su propio cuerpo) tambi\u00e9n pueden ayudar a disminuir la sensaci\u00f3n de ansiedad.<\/p>\n<p>En caso de que, por lo general y con frecuencia, sienta inseguridad y ansiedad sin entender por qu\u00e9, puede ser el resultado de experiencias y traumas anteriores. Si es as\u00ed, le recomendamos que busque ayuda profesional.<\/p>\n<p><strong>6-8<\/strong>: Se siente estable con desaf\u00edos. Le recomendamos que siga trabajando con nuestro kit de emergencia, est\u00e1 hecho especialmente para usted.<\/p>\n<p><strong>9-10:<\/strong> Se siente perfectamente segura y estable. No hay necesidad urgente de seguir adelante, pero nuestro kit de emergencia puede ser bueno como actividad de prevenci\u00f3n para el futuro.<\/p>\n<p><em>\u00a0<\/em><\/p>\n<h2>Ejercicio 2: Crear su kit de emergencia<\/h2>\n<p>Esta es una herramienta para crear un kit de emergencia para aquellas situaciones en las que es dif\u00edcil pensar racionalmente qu\u00e9 hacer. En caso de que haya utilizado nuestro bar\u00f3metro de seguridad en l\u00ednea, puede continuar y utilizar nuestra <a href=\"https:\/\/mariposaproject.eu\/es\/empoderarme\/barometro-de-seguridad-y-kit-de-emergencias\/\" target=\"_blank\" rel=\"noopener\">herramienta Kit de emergencia<\/a> en l\u00ednea para este ejercicio.<\/p>\n<h3>Paso 1: \u00bfC\u00f3mo apoyar a alguien en caso de crisis?<\/h3>\n<p>Pi\u00e9nselo: \u00bfqu\u00e9 puede hacer cuando alguien de su entorno se siente mal o est\u00e1 en crisis? \u00bfC\u00f3mo puede ayudarle o qu\u00e9 puede sugerirle que haga? Piense tambi\u00e9n en c\u00f3mo puede apoyarse a s\u00ed misma en dichas situaciones.<\/p>\n<p>Haga una lista de todas las formas posibles (puede ser tan sencillo como tomarse un t\u00e9 caliente, darse una ducha o salir a la naturaleza, pero tambi\u00e9n m\u00e1s complicado). Escr\u00edbalas en un papel.<\/p>\n<h3>Paso 2: \u00bfA qui\u00e9n pedir ayuda?<\/h3>\n<p>Piense en ello. \u00bfQu\u00e9 ayuda externa hay disponible para usted u otras personas que se sientan disgustadas y\/o est\u00e9n en crisis? \u00bfD\u00f3nde y a qui\u00e9n puede pedir ayuda? Enumere todos los que pueda y de la forma m\u00e1s concreta posible, ya que \u00e9sta ser\u00e1 la informaci\u00f3n del kit de emergencia. Escr\u00edbalo en el mismo papel con el que haya comenzado.<\/p>\n<h3>Paso 3: Cree su kit de emergencia \u00abf\u00edsico\u00bb.<\/h3>\n<ul>\n<li>En caso de que trabaje de manera presencial, busque en su casa un peque\u00f1o s\u00edmbolo f\u00edsico para cada uno de los recursos que ha enumerado anteriormente.<\/li>\n<\/ul>\n<p>Gu\u00e1rdelos junto con la lista en un lugar seguro y cerca de usted.<\/p>\n<ul>\n<li>Si trabaja con un ordenador o con nuestra herramienta en l\u00ednea, imprima dos copias. Gu\u00e1rdela en su bolso y tambi\u00e9n en un lugar seguro.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<h2>Feedback y evaluaci\u00f3n<\/h2>\n<p>Como resultado de esta lecci\u00f3n, \u00bfc\u00f3mo se siente?<\/p>\n<p>[\/et_pb_text][wpforms_selector form_id=\u00bb2169&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb hover_enabled=\u00bb0&#8243; global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0&#8243;][\/wpforms_selector][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00bb1_3,1_3,1_3&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb1_3&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_column][et_pb_column type=\u00bb1_3&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_column][et_pb_column type=\u00bb1_3&#8243; _builder_version=\u00bb4.21.0&#8243; _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_button button_url=\u00bb@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjE3MTUifX0=@\u00bb button_text=\u00bbNext lesson\u00bb button_alignment=\u00bbcenter\u00bb _builder_version=\u00bb4.21.0&#8243; _dynamic_attributes=\u00bbbutton_url\u00bb _module_preset=\u00bbdefault\u00bb custom_button=\u00bbon\u00bb button_text_size=\u00bb20px\u00bb button_text_color=\u00bb#FFFFFF\u00bb button_bg_color=\u00bb#BF1824&#8243; button_border_width=\u00bb0px\u00bb button_border_radius=\u00bb100px\u00bb button_font=\u00bb|600||on|||||\u00bb button_icon=\u00bb&#x45;||divi||400&#8243; locked=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lecci\u00f3n 1: Ay\u00fadese en caso de emergencia Introducci\u00f3n: El objetivo de esta lecci\u00f3n de coaching de autoayuda es que reflexione sobre sus oportunidades personales y las medidas que debe tomar en caso de emergencia. Este proceso requiere que se sienta realmente segura: para evaluar su seguridad, le ofrecemos un bar\u00f3metro al principio de la lecci\u00f3n. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":2163,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"[et_pb_section fb_built=\"1\" _builder_version=\"4.19.2\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_row _builder_version=\"4.19.2\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_column type=\"4_4\" _builder_version=\"4.19.2\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_text _builder_version=\"4.21.0\" _module_preset=\"default\" text_font_size=\"18px\" header_font=\"DM Sans||||||||\" header_text_color=\"#BF1824\" header_2_font=\"DM Sans||||||||\" header_2_text_color=\"#BF1824\" header_2_font_size=\"41px\" header_3_text_color=\"#F3932D\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"]\n<h2>Lesson 1: Support yourself in case of emergency<\/h2>\n<h3>Introduction:<\/h3>\nThe goal of this self-help coaching lesson is to think through your personal opportunities and steps to do in case of emergency. This process needs you feeling actually safe \u2013 for assessing your safety, we provide you a safety barometer at the beginning of the lesson.\n\nBefore starting to work, assure that you have\n<ul>\n \t<li>enough time: at least 30-50 minutes of undisturbed time<\/li>\n \t<li>enough and safe space to work without interruptions and being disturbed in your process<\/li>\n \t<li>you can use this planning tool alone or if you have a person of confidence, you can also invite others to do it with you.<\/li>\n<\/ul>\n<h3>Objectives:<\/h3>\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\"1_2,1_2\" _builder_version=\"4.19.2\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_column type=\"1_2\" _builder_version=\"4.19.2\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_blurb title=\"To help you to assess your personal feelings of safety\" image=\"https:\/\/mariposaproject.eu\/wp-content\/uploads\/cropped-colour-vertical.png\" icon_placement=\"left\" _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][\/et_pb_blurb][\/et_pb_column][et_pb_column type=\"1_2\" _builder_version=\"4.19.2\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_blurb title=\"To help you to create an \u201cemergency kit\u201d \" image=\"https:\/\/mariposaproject.eu\/wp-content\/uploads\/cropped-colour-vertical.png\" icon_placement=\"left\" _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][\/et_pb_blurb][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_column type=\"4_4\" _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_text _builder_version=\"4.21.0\" _module_preset=\"default\" text_font_size=\"18px\" link_font=\"||||on|||#F3932D|\" link_text_color=\"#F3932D\" header_font=\"DM Sans||||||||\" header_text_color=\"#BF1824\" header_2_font=\"DM Sans||||||||\" header_2_text_color=\"#BF1824\" header_2_font_size=\"41px\" header_3_text_color=\"#F3932D\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"]\n<h3>Time needed:<\/h3>\ncca. 45 minutes\n\nYou can download the exercises of this lesson <a href=\"https:\/\/mariposaproject.eu\/wp-content\/uploads\/mariposa_r2_lesson_1.pdf\" target=\"_blank\" rel=\"noopener\">HERE<\/a>\n\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_column type=\"4_4\" _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][et_pb_text _builder_version=\"4.21.0\" _module_preset=\"default\" text_font_size=\"18px\" link_font=\"||||on|||#F3932D|\" link_text_color=\"#F3932D\" header_font=\"DM Sans||||||||\" header_text_color=\"#BF1824\" header_2_font=\"DM Sans||||||||\" header_2_text_color=\"#BF1824\" header_2_font_size=\"41px\" header_3_text_color=\"#F3932D\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"]\n<h2>Exercise 1: Safety Barometer<\/h2>\nFor this action, you can use our <a href=\"https:\/\/mariposaproject.eu\/empower-me\/safety-barometer-emergency-kit\/\">online Safety Barometer Tool<\/a>\n\nThis is a self-assessment tool on your feelings of security. Here we ask you, if you feel safe in general, and right now (actual). Feeling safe means you are not tensed, or anxious, you are not very worried, and you believe that you can deal with the issues of your life.\n\n&nbsp;\n<h3><em>Step 1: Evaluate your sense of safety<\/em><\/h3>\nPlease choose a number from 1 to 10&nbsp; for how you feel, where 1 is the feeling of very unsafe (of future, present, life danger etc.), and 10 is the perfectly safe.\n\n[\/et_pb_text][et_pb_image src=\"https:\/\/mariposaproject.eu\/wp-content\/uploads\/mariposa-barometer.jpg\" title_text=\"mariposa-barometer\" _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][\/et_pb_image][et_pb_text _builder_version=\"4.21.0\" _module_preset=\"default\" text_font_size=\"18px\" link_font=\"||||on|||#F3932D|\" link_text_color=\"#F3932D\" header_font=\"DM Sans||||||||\" header_text_color=\"#BF1824\" header_2_font=\"DM Sans||||||||\" header_2_text_color=\"#BF1824\" header_2_font_size=\"41px\" header_3_text_color=\"#F3932D\" locked=\"off\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"]\n<h3><em>Step 2: Assess your results! What\u2019s next?<\/em><\/h3>\n<strong>&nbsp;<\/strong>\n\n<strong>In case you give yourself the following values on either of the both barometers\u2026<\/strong>\n\n<strong>0-2: <\/strong>You feel very unsafe in general, or in the present situation.\n\nIn case you feel threatened, in danger right now, we encourage you to turn for help as soon as possible!&nbsp; Here are the support lines and organizations you can turn to:\n\n<strong>3-5: <\/strong>You feel unsafe. In case you feel anxious, and a sense of unsafety, our recommendation is:\n\nTry to find out why are you feeling unsafe. Is there any real danger around you? In that case turn for support, see options in the previous section.\n\nOr you don\u2019t have an exact fear, rather something triggered you and made you anxious? In this case, contact someone close to you for support and feedback. It is normal to feel afraid even without a concrete reason. Talking with a trusted person can help you to calm down, and maybe also to find out the reasons behind your anxiety.\n\nClose your eyes. Try to locate the place in your body, where you feel the tension and fear. Take deep breaths, and breath into it, also you can touch, stroke, or massage that part of your own body. Sports, yoga, exercising, massage, hot bath or meditation \u2013 any practice where you can connect with your own body - can also help to decrease the feeling of anxiousness.\n\nIn case you generally and often feeling unsafe and anxious without understanding why, it can be a result of previous experiences and trauma. If so, we recommend you to turn for help to a counsellor.\n\n<strong>6-8: <\/strong>You feel stable with challenges. We recommend you to go and continue to work with our emergency kit, it is especially made for you.\n\n<strong>9-10:<\/strong> You feel perfectly safe and stable. There is no urgent need to go on, but our emergency kit can be good as a prevention activity for the future.\n\n<em>&nbsp;<\/em>\n<h2>Exercise 2: Creating your emergency kit<\/h2>\nThis is a tool to create an emergency kit for those situations, when it is hard to think through rationally, what to do. In case you used our online safety barometer, you can go on and use our <a href=\"https:\/\/mariposaproject.eu\/empower-me\/safety-barometer-emergency-kit\/\" target=\"_blank\" rel=\"noopener\">Online Emergency Kit<\/a> tool for this exercise.\n<h3><em>Step 1: How to support someone in case of crisis?<\/em><\/h3>\nThink about it: what can you do, when someone around you feels upset or is in a crisis? How can you support them, or what can you suggest them to do? Think also about how you can support yourself in such situations.\n\nList as many ways as possible (it can be as simple as drinking a hot tea, taking a shower, or going out to nature, but also more complicated). Write them down on a paper.\n<h3><em>Step 2: Where to turn for help?<\/em><\/h3>\nThink about it! What outside help is available for you or others who feel upset and \/ or in crisis? Where and to whom can you turn for help? List as many as possible, and as concrete as possible, as this will be emergency kit information. Write them down in the same paper you started with.\n<h3><em>Step 3: Create your \u201cphysical\u201d emergency kit!<\/em><\/h3>\n<ul>\n \t<li>In case you work offline, look around in your home, and find a small physical symbol for each resource you have listed above!<\/li>\n<\/ul>\nKeep them together with your list somewhere safe and close to you.\n<ul>\n \t<li>In case you worked on a computer, or with our online tool, have it printed in 2 copies. Put it into your purse and also to a safe space.<\/li>\n<\/ul>\n<strong>&nbsp;<\/strong>\n<h2>Feedback and evaluation<\/h2>\nAs a result of this lesson how do you feel:\n\n[\/et_pb_text][wpforms_selector form_id=\"1698\" _builder_version=\"4.21.0\" _module_preset=\"default\" global_colors_info=\"{}\" theme_builder_area=\"post_content\"][\/wpforms_selector][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\"4.21.0\" _module_preset=\"default\" theme_builder_area=\"post_content\" column_structure=\"1_3,1_3,1_3\"][et_pb_column _builder_version=\"4.21.0\" _module_preset=\"default\" type=\"1_3\" theme_builder_area=\"post_content\"][\/et_pb_column][et_pb_column _builder_version=\"4.21.0\" _module_preset=\"default\" type=\"1_3\" theme_builder_area=\"post_content\"][\/et_pb_column][et_pb_column _builder_version=\"4.21.0\" _module_preset=\"default\" type=\"1_3\" theme_builder_area=\"post_content\"][et_pb_button button_url=\"@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjE3MTUifX0=@\" button_text=\"Next lesson\" _builder_version=\"4.21.0\" _dynamic_attributes=\"button_url\" _module_preset=\"default\" custom_button=\"on\" button_text_size=\"20px\" button_text_color=\"#FFFFFF\" button_bg_color=\"#BF1824\" button_border_width=\"0px\" button_border_radius=\"100px\" button_font=\"|600||on|||||\" button_icon=\"E||divi||400\" hover_enabled=\"0\" locked=\"off\" global_colors_info=\"{}\" theme_builder_area=\"post_content\" sticky_enabled=\"0\" button_alignment=\"center\"][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section]","_et_gb_content_width":"","footnotes":""},"class_list":["post-2167","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/pages\/2167","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/comments?post=2167"}],"version-history":[{"count":0,"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/pages\/2167\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/pages\/2163"}],"wp:attachment":[{"href":"https:\/\/mariposaproject.eu\/es\/wp-json\/wp\/v2\/media?parent=2167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}