{"id":4463,"date":"2025-04-17T15:45:40","date_gmt":"2025-04-17T13:45:40","guid":{"rendered":"https:\/\/bettina-bonkas.com\/?p=4463"},"modified":"2025-08-27T13:31:49","modified_gmt":"2025-08-27T11:31:49","slug":"zeit-der-erneuerung-und-hoffnung","status":"publish","type":"post","link":"https:\/\/bettina-bonkas.com\/en\/zeit-der-erneuerung-und-hoffnung.html","title":{"rendered":"(Deutsch) Zeit der Erneuerung und Hoffnung"},"content":{"rendered":"<p><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4508\" src=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen.-300x204.jpg\" alt=\"Blumen stehen fuer Ostern - Zeit der Erneuerung und Hoffnung\" width=\"235\" height=\"160\" srcset=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen.-300x204.jpg 300w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen.-1024x697.jpg 1024w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen.-768x522.jpg 768w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen.-1536x1045.jpg 1536w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen..jpg 1920w\" sizes=\"auto, (max-width: 235px) 100vw, 235px\" \/><\/p>\n<h4 data-start=\"151\" data-end=\"239\"><span style=\"color: #1264a3;\"><strong data-start=\"151\" data-end=\"191\">A Time for Renewal and Hope<\/strong><\/span><br data-start=\"191\" data-end=\"194\" \/><span style=\"color: #1264a3;\">How can I stay centred \u2013 or find my way back?<\/span><\/h4>\n<p data-start=\"109\" data-end=\"434\">We are living in unsettled times. Economic uncertainty, ongoing wars, and global developments leave us feeling anything but secure. It\u2019s no wonder a mix of emotions accompanies us, affecting each of us individually \u2013 and society as a whole. Added to this are the everyday pressures and extraordinary challenges we all face.<\/p>\n<p data-start=\"436\" data-end=\"679\">It\u2019s precisely because of this that our longing for renewal and hope grows \u2013 and for the inner strength that can carry us through. How can we stay centred, or find our way back to that sense of balance, despite everything going on around us?<\/p>\n<p data-start=\"571\" data-end=\"733\">Of course, our challenges may seem small compared to what people in war zones are facing. And yet \u2013 neglecting ourselves doesn\u2019t help anyone. Quite the opposite: when we\u2019re centred, we can give more to others.<\/p>\n<h4 data-start=\"735\" data-end=\"784\"><span style=\"color: #1264a3;\">So how can I stay in my centre or return to it?\u00a0\u2013 These 7 tips can help you get there:<\/span><\/h4>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #1264a3;\"><strong data-start=\"1033\" data-end=\"1064\">1) Listen to your inner voice<\/strong><\/span><\/p>\n<p class=\"\" data-start=\"1066\" data-end=\"1341\">Is the news too much for you? Find the balance that works for you. We don\u2019t want to become numb, but we also don\u2019t want to feel overwhelmed.<br data-start=\"1206\" data-end=\"1209\" \/>Reading instead of watching or listening might help. It allows you to set the pace \u2013 and that can be a relief.<br data-start=\"1319\" data-end=\"1322\" \/>Less is often more.<\/p>\n<p class=\"\" data-start=\"1343\" data-end=\"1369\">\u2192 What works best for you?<\/p>\n<h4><span style=\"color: #1264a3;\"><strong data-start=\"1371\" data-end=\"1392\">2) Plan your pauses<\/strong><\/span><\/h4>\n<p class=\"\" data-start=\"1394\" data-end=\"1515\">Your nervous system needs rest. Without it, you\u2019ll feel overstimulated and tense. This isn&#8217;t just hearsay:<\/p>\n<p class=\"\" style=\"text-align: center;\" data-start=\"1394\" data-end=\"1515\"><span style=\"color: #1264a3;\"><em>Research from Stanford and independent studies by the HeartMath Institute show that even brief pauses, a few deep breaths, a moment between tasks , can lower stress hormones, improve heart rate variability, and sharpen focus. (Psychologies, September 2025)<\/em><\/span><\/p>\n<p class=\"\" data-start=\"1394\" data-end=\"1515\">Treat yourself to regular micro-breaks:<\/p>\n<ul>\n<li data-start=\"1517\" data-end=\"1688\">\u00a0<strong>Simple breathing<\/strong>: Inhale through your nose, pause briefly, then exhale through your mouth. Make sure your exhale is longer than your inhale \u2013 that helps calm the system.<\/li>\n<\/ul>\n<ul>\n<li data-start=\"1690\" data-end=\"1801\"><strong>Time in nature<\/strong>: Just 5\u201310 minutes can make a difference. Nature has a soothing effect on the nervous system.<\/li>\n<\/ul>\n<ul>\n<li data-start=\"1803\" data-end=\"1923\"><strong>Move<\/strong>: Movement gets body and thoughts flowing. I keep it simple \u2013 even a walk to the recycling bin does the trick.<\/li>\n<\/ul>\n<p class=\"\" data-start=\"1925\" data-end=\"1979\">\u2192 How could you build in short pauses during your day?<\/p>\n<h4><span style=\"color: #1264a3;\"><strong data-start=\"1981\" data-end=\"2012\">3) Your personal Yin <span style=\"color: #1264a3;\">and<\/span> Yang<\/strong><\/span><\/h4>\n<p class=\"\" data-start=\"2014\" data-end=\"2143\"><em data-start=\"2014\" data-end=\"2132\">&#8220;Yin and yang stand for harmony. Two opposing forces attract and are inseparable. Neither is superior to the other.\u201d<\/em> (<a href=\"https:\/\/praxistipps.focus.de\/yin-und-yang-einfach-erklaert_111340\"><span style=\"color: #1264a3;\">Focus.de<\/span><\/a>)<\/p>\n<p class=\"\" data-start=\"2145\" data-end=\"2192\">For me, that means staying aware of my balance:<\/p>\n<p class=\"\" data-start=\"2194\" data-end=\"2219\">Too much sitting? \u2192 Move.<\/p>\n<p class=\"\" data-start=\"2221\" data-end=\"2293\">Too much overthinking? \u2192 Take action. What\u2019s one small way I could help?<\/p>\n<p class=\"\" data-start=\"2295\" data-end=\"2360\">Too much mental effort? \u2192 Invite lightness. Do something playful.<\/p>\n<p class=\"\" data-start=\"2362\" data-end=\"2410\">\u2192 What do <em data-start=\"2372\" data-end=\"2377\">you<\/em> need right now for your balance?<\/p>\n<h4><span style=\"color: #1264a3;\"><strong data-start=\"2412\" data-end=\"2439\">4) Shift <span style=\"color: #1264a3;\">your<\/span> perspective<\/strong><\/span><\/h4>\n<p class=\"\" data-start=\"2441\" data-end=\"2683\">Almost anything can be viewed differently. Sure, I had hoped for sunnier Easter weather \u2013 and at the same time, the rain is vital for nature.<br data-start=\"2582\" data-end=\"2585\" \/>When I go hiking in the Taunus and see the effects of climate change, I\u2019m grateful for every drop.<\/p>\n<p class=\"\" data-start=\"2685\" data-end=\"2739\">\u2192 What could you look at from a different angle today?<\/p>\n<p data-start=\"2685\" data-end=\"2739\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-7119\" src=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Hoffnung-Resilienz-Training-Be-Connected-Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Englisch-270x300.jpg\" alt=\"Frau die meditiert steht f\u00fcr Zeit der Erneuerung und Hoffnung\" width=\"150\" height=\"167\" srcset=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Hoffnung-Resilienz-Training-Be-Connected-Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Englisch-270x300.jpg 270w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Hoffnung-Resilienz-Training-Be-Connected-Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Englisch-921x1024.jpg 921w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Hoffnung-Resilienz-Training-Be-Connected-Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Englisch-768x854.jpg 768w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Hoffnung-Resilienz-Training-Be-Connected-Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Englisch.jpg 1151w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/p>\n<h4><span style=\"color: #1264a3;\"><strong data-start=\"2746\" data-end=\"2767\">5) Your life is now<\/strong><\/span><\/h4>\n<p class=\"\" data-start=\"2769\" data-end=\"2912\">So many of our thoughts are in the past or future. But life is happening now. Keep bringing yourself back to the present \u2013 for instance, with a<\/p>\n<p class=\"\" data-start=\"2914\" data-end=\"3148\"><span style=\"color: #1264a3;\">Mini meditation:<\/span><br data-start=\"2932\" data-end=\"2935\" \/>Sit upright, feet flat on the ground. Inhale \u2013 belly expands.<br data-start=\"2996\" data-end=\"2999\" \/>Exhale \u2013 belly contracts.<br data-start=\"3024\" data-end=\"3027\" \/>Let your shoulders drop. Relax your jaw and your face.<br data-start=\"3081\" data-end=\"3084\" \/>Let go. With every breath, feel yourself becoming more grounded.<br \/>\nDrop an anchor and ground yourself in the here and now.<\/p>\n<p class=\"\" data-start=\"3150\" data-end=\"3195\">\u2192 How did that feel? Take a moment to notice.<\/p>\n<h4><span style=\"color: #1264a3;\">6) Practice makes a difference<\/span><\/h4>\n<p class=\"\" data-start=\"3231\" data-end=\"3469\">Inner matters need space, too.<\/p>\n<p class=\"\" data-start=\"3231\" data-end=\"3469\">The more regularly we practise, the easier it gets to return to our centre in stressful moments \u2013 just like with sports, music, or learning a language.<br data-start=\"3382\" data-end=\"3385\" \/>And still: tough days are part of life. Let them come \u2013 and trust that they\u2019ll pass.<\/p>\n<p class=\"\" data-start=\"3471\" data-end=\"3533\">\u2192 When could you allow yourself 1\u20132 minutes a day to practise?<\/p>\n<h4><span style=\"color: #1264a3;\"><strong data-start=\"3535\" data-end=\"3593\">7) Stay with yourself \u2013 for your own sake and for <span style=\"color: #1264a3;\">others<\/span><\/strong><\/span><\/h4>\n<p class=\"\" data-start=\"3595\" data-end=\"3819\">Make space for yourself regularly so you don\u2019t lose your centre. You can\u2019t always control external circumstances \u2013 but you <em data-start=\"3718\" data-end=\"3723\">can<\/em> influence how you respond to them.<br data-start=\"3758\" data-end=\"3761\" \/>From your centre, you act with more clarity and intention.<\/p>\n<p data-start=\"3897\" data-end=\"4133\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-7399\" src=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Baelle-Resilienz-Training-Stress-Gelassenheit-Be-Connected_Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Adventures-on-the-road-300x150.png\" alt=\"farbige B\u00e4lle\" width=\"170\" height=\"85\" srcset=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Baelle-Resilienz-Training-Stress-Gelassenheit-Be-Connected_Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Adventures-on-the-road-300x150.png 300w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Baelle-Resilienz-Training-Stress-Gelassenheit-Be-Connected_Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Adventures-on-the-road-1024x512.png 1024w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Baelle-Resilienz-Training-Stress-Gelassenheit-Be-Connected_Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Adventures-on-the-road-768x384.png 768w, https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Baelle-Resilienz-Training-Stress-Gelassenheit-Be-Connected_Bettina-Bonkas-Coaching-Sprachen-sinnvoll-lernen-Adventures-on-the-road.png 1280w\" sizes=\"auto, (max-width: 170px) 100vw, 170px\" \/><\/p>\n<p class=\"\" data-start=\"3821\" data-end=\"3862\"><span style=\"color: #1264a3;\"><strong data-start=\"3821\" data-end=\"3862\">A time for renewal and hope<\/strong><\/span><\/p>\n<p class=\"\" data-start=\"3864\" data-end=\"4015\">Yes, even in these challenging times. That\u2019s exactly why it\u2019s so important to take care of ourselves \u2013 and to contribute from a place of inner balance.<\/p>\n<p class=\"\" data-start=\"4017\" data-end=\"4147\">I hope these thoughts support you in staying centred \u2013 or finding your way back.<\/p>\n<p class=\"\" data-start=\"4149\" data-end=\"4253\">If you&#8217;d like to strengthen your resilience with guidance, I\u2019d be happy to support you through <a href=\"https:\/\/bettina-bonkas.com\/en\/coaching-online-und-praesenz.html\"><span style=\"color: #1264a3;\">coaching<\/span><\/a>.<\/p>\n<p class=\"\" data-start=\"4255\" data-end=\"4320\">\u2192 Feel free to book a free <a href=\"https:\/\/bettina-bonkas.com\/en\/kontakt.html\"><span style=\"color: #1264a3;\">discovery call<\/span><\/a> \u2013 I\u2019d love to meet you.<\/p>\n<p class=\"\" data-start=\"4322\" data-end=\"4426\">If you found this post helpful, feel free to share it or sign up for my newsletter for more inspiration.<\/p>","protected":false},"excerpt":{"rendered":"<p>Sorry, this entry is only available in Deutsch. Zeit der Erneuerung &amp; Hoffnung Zeit der Erneuerung und Hoffnung Wie bleibe ich in meiner Mitte \u2013 oder finde zur\u00fcck zu ihr? Wir leben in bewegten Zeiten. Wirtschaftliche Unsicherheiten, anhaltende Kriege und globale Entwicklungen vermitteln uns wenig Sicherheit. Ein Mix an Gef\u00fchlen begleitet uns, denn all das &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/bettina-bonkas.com\/en\/zeit-der-erneuerung-und-hoffnung.html\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;(Deutsch) Zeit der Erneuerung und Hoffnung&#8221;<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,156],"tags":[],"class_list":["post-4463","post","type-post","status-publish","format-standard","hentry","category-allgemein","category-coaching-und-resilienz"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title><\/title>\n<meta name=\"description\" content=\"{:de}Zeit der Erneuerung und Hoffnung: Tipps, um auch in herausfordernden Zeiten in Deiner Mitte zu bleiben bzw. leichter zur\u00fcckzufinden.{:}\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettina-bonkas.com\/zeit-der-erneuerung-und-hoffnung.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"[:de]Zeit der Erneuerung und Hoffnung[:] - Be Connected by Bettina Bonkas GmbH\" \/>\n<meta property=\"og:description\" content=\"{:de}Zeit der Erneuerung und Hoffnung: Tipps, um auch in herausfordernden Zeiten in Deiner Mitte zu bleiben bzw. leichter zur\u00fcckzufinden.{:}\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettina-bonkas.com\/zeit-der-erneuerung-und-hoffnung.html\" \/>\n<meta property=\"og:site_name\" content=\"Be Connected by Bettina Bonkas GmbH\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-17T13:45:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-27T11:31:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettina-bonkas.com\/wp-content\/uploads\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen..jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1306\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Betty\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Betty\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/bettina-bonkas.com\\\/zeit-der-erneuerung-und-hoffnung.html#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/bettina-bonkas.com\\\/zeit-der-erneuerung-und-hoffnung.html\"},\"author\":{\"name\":\"Betty\",\"@id\":\"https:\\\/\\\/bettina-bonkas.com\\\/#\\\/schema\\\/person\\\/1e1442f82b7b0053d712b6df887829c9\"},\"headline\":\"(Deutsch) Zeit der Erneuerung und Hoffnung\",\"datePublished\":\"2025-04-17T13:45:40+00:00\",\"dateModified\":\"2025-08-27T11:31:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/bettina-bonkas.com\\\/zeit-der-erneuerung-und-hoffnung.html\"},\"wordCount\":1607,\"publisher\":{\"@id\":\"https:\\\/\\\/bettina-bonkas.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/bettina-bonkas.com\\\/zeit-der-erneuerung-und-hoffnung.html#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/bettina-bonkas.com\\\/wp-content\\\/uploads\\\/Ostern-Erneuerung-Hoffnung-Bettina-Bonkas-Be-Connected-Coaching-Sprachen-sinnvoll-lernen.-300x204.jpg\",\"articleSection\":[\"Allgemein\",\"Coaching &amp; 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Life Coach (International Coach Academy, Australien), akkreditierte Resilienz-Trainerin &amp; Practitioner (Resilienz-Forum Berlin), ausgebildete Suggestop\u00e4din (VHS Wiesbaden) und Englisch-Trainerin mit \u00fcber 30 Jahren Erfahrung sowie einer abgeschlossenen Profiling-Bachelor- und Trainer-Ausbildung (Brain-Short Academy, Schweiz). Nach Auslandsaufenthalten und Studium arbeitete sie viele Jahre in verantwortungsvollen Positionen im Personalbereich internationaler Unternehmen. 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