1. Five Depression Self Help Strategies

    May 30, 2013

    depression self help

    by Dr. Ralph Bieg

    There are a number of effective depression self help strategies. These strategies can be especially beneficial when used in combination with psychotherapy.

    1) Monitor your self talk (and learn to talk back). No big surprise – depressed people think a lot of negative thoughts. They put themselves down, are critical of others, expect the worse, overgeneralize, and lack hope for a brighter future.  These self-defeating thoughts lead to self-defeating behaviour (Like not even applying for a job that you are qualified for, because you’ve convinced yourself they won’t hire you.)

    When you experience a negative emotion, that negative feeling was preceded and caused by a negative thought.  So if you’re feeling, depressed, anxious, hopeless, guilty, etc. – STOP – and examine your thoughts. You can train yourself to recognize negative thoughts, challenge them, reframe them, put them in perspective, replace them with something neutral (or better yet, positive), or just reject them. Read a good article on how to challenge negative talk by Ben Martin, PSY.D. here. Another useful therapeutic approach is to alleviate negative thoughts using repetition. This approach is described in the article “Handling Negative Thoughts by Repetition” by Tali Shenfield, PSY.D – read it here.

    You can also be affected by other’s negativity. Avoid, or at least limit contact with, the complainers and “Debbie Downers” who see the world as out to get them and their glass as half empty. As much as possible, hang out with happy, optimistic people who see the best in and encourage you.

    2) Keep a gratitude journal, a simple notebook in which you write down at least five things you are grateful for each day, even if it is as inconsequential as your first morning cup of hot coffee. As Christine Kane explained so well in her online article Gratitude Journals and Why They Work, “This is not about living in denial or being phony. What it is about is refining your focus. In other words, I encourage the sensitive and bright people in the world to refocus their sensitivity so that they are sensitive to the joy and the good things in their lives, and not just to how bad and painful things feel to them.”

    3) Take a natural remedy – Consult with a alternative health practitioner or natural health store about natural remedies such as 5-HTP, SAMe, and St. John’s wort:

    • 5-HTP (5-Hydroxytryptophan) is an amino acid that occurs naturally in the body. The body uses the amino acid tryptophan to make 5-HTP, which it then turns into the neurotransmitter serotonin. Unlike serotonin, 5-HTP can cross the blood/brain barrier, accessing the brain from the bloodstream.

    It is also a precursor of the “sleep hormone” melatonin. Serotonin plays a role in mood, appetite, and sleep, and 5-HTP is sold over the counter in many countries as a dietary supplement to treat depression, anxiety, sleep disorders, binge eating and fibromyalgia.

    5-HTP is sourced from the seeds of the West African shrub griffonia simplicifolia. Do NOT take 5-HTP if you are taking a prescription anti-depressant. Both 5-HTP and antidepressants increase the levels of serotonin in the body. Too much serotonin can result in a dangerous condition called serotonin syndrome.

    • SAMe (S-adenosyl methionine) is another naturally occurring substance found throughout the body, and in high concentrations in the brain. It too can cross the blood/brain barrier, and affects the metabolism of neurotransmitters, including serotonin and dopamine. It also influences hormones.

    While clinical studies have shown that SAMe is effective in alleviating depression, scientists aren’t sure why. It’s speculated that it facilitates synthesis of the same neurotransmitters that anti-depressants act on. It has long been used as a prescription depression medication in Europe.

    According to an editorial by Dr. J. Craig Nelson in the American Journal of Psychiatry, “Low levels of SAMe have been reported in the cerebrospinal fluid (CSF) of severely depressed patients. Oral and parenteral administration of SAMe result in a rise in CSF SAMe concentrations, indicating the compound crosses the blood-brain barrier. An increase in SAMe levels has been positively correlated with improvement in depression. SAMe concentrations also appear to rise in patients who respond to other antidepressants such as desipramine. SAMe is produced in the one-carbon cycle involving folate, homocysteine, and vitamin B12, and abnormalities of each of these compounds has been associated with depression. ”

    “In short, the hypothesis is that abnormalities in the one-carbon cycle may result in low concentrations of SAMe that in turn may limit the synthesis of brain neurotransmitters such as serotonin, norepinephrine, and dopamine. This may directly contribute to depressive symptoms or interfere with or limit the action of other antidepressants. Administration of SAMe may ameliorate these deficiencies or augment antidepressants and facilitate neurotransmission.”

    Whatever the mechanism, SAMe works to alleviate depression faster than prescription drugs and other alternative therapies, sometimes within a week.

    • St. John’s Wort (hypericum perforatum) was one of the earliest popular natural remedies for depression, and is the most studied. It has consistently been shown to work as well as, or better than, prescription antidepressants for mild to moderate depression. The plant may prevent nerve cells in the brain from reabsorbing some chemical messengers involved in mood, including dopamine and serotonin. St John’s Wort is a stimulant, and may not be the best choice of natural antidepressant for those who experience anxiety.

    Taking St. John’s wort can weaken many prescription medicines, including antidepressants, birth control pills, and some HIV, cancer and heart medications, so make sure your health care provider is aware of every natural remedy and prescription medication that you are taking.

     

    4) Light therapy – If your depression typically occurs in the late fall and winter, it may be seasonal effective disorder (SAD), linked to a lack of sunshine. SAD may respond to a light therapy box, also known as a light box, bright light therapy box or a phototherapy box. Light therapy boxes mimic outdoor light.

    According to the Mayo Clinic, researchers believe this type of light causes a chemical change in the brain that lifts your mood, and eases other symptoms of SAD. Most people use light boxes for at least 30 minutes every morning.

    5) Emotional freedom techniques, or EFT, is described by founder Gary Craig as “an emotional version of acupuncture, except we don’t use needles. Instead, we use a simple two-pronged process wherein we (1) mentally ‘tune in’ to specific issues while (2) stimulating certain meridian points on the body by tapping on them with our fingertips. Properly done, EFT appears to balance disturbances in the meridian system and thus often reduces the conventional therapy procedures from months or years down to minutes or hours.”

    While the fastest results are likely achieved with a trained therapist, EFT can be learned and practiced on one’s own. Craig has released his work into the public domain, and free tutorials can be downloaded from his website, www.emofree.com.

    While serious and long lasting depression should always be reported to and evaluated by your doctor or a mental health professional, mild or moderate depression will likely respond to a combination of these depression self-help techniques. They can also be used along with therapy and/or prescription medication (but don’t take the natural remedies along with anti-depressants) for more serious and deep-seated depression.

    Consistent use of self help methods like positive self talk, a gratitude journal and Emotional Freedom Techniques will result in lasting change in how you think about and experience life, lessening your chances of experiencing future depression.

    Finally, But first, don’t ignore these obvious and often repeated basic self-help advice for depression, including:

    • Getting enough sleep.
    • Eating a healthy diet (lots of fruit, vegetables and whole grains).
    • Meditating, or practicing relaxation.
    • Avoiding “self medicating” with alcohol, recreational drugs, and/or food.
    • Exercising – even if it’s just a couple of 10-minute walks a day.

    With this foundation, you will have much more success in your fight with depression.

    Image Credit: Daniel Horacio Agostini 

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  2. Discover Your Dharma or How I Quit My Job

    May 26, 2013

    discover your dharma

    by Luba Kholov

    “O Indra, lead us on the path of Rta, on the right path over all evils”

    10th mandala of the Rigveda

    Dharma is an ancient Sanskrit term. It’s literal meaning is “that which upholds, supports or maintains the regulatory order of the universe” It sounds a bit New Agey, but in essence it means the purpose of one’s life. It doesn’t mean the final destination, but the path one takes. The Law of Dharma means awakening oneself and using person’s unique talents to serve the humanity.

    How do you discover your Dharma? You don’t have to ask anyone about it, because you already have the answer. All answers are within you. If you are unable to hear your inner voice, that is the problem you have to solve.

    People started thinking about Dharma concept thousands of years ago and still think about it to this day – of course, if they have time. Most of us just don’t have the luxury of free time and thinking of Dharma isn’t our top priority… We don’t think about the meaning of life. We need to pay bills, finish assignments on time, satisfy a lover, build our career or take care of the kids.  By society’s definition, you need to be on top of all of these aspects of life and perform well in every regard in order to be successful, worthy and respected. Yet, as a result, people get sick, depressed and exhausted. Why? If you have ever spent a day commuting via the New York City subway system, you definitely understand what I’m talking about.

    (more…)

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  3. On Meaning In Life and Logotherapy – based on “Man’s Search for Meaning”

    May 18, 2013

    meaning in life and logotherapy

    “Ever more people today have the means to live, but no meaning to live for”. —Viktor Frankl

    by Amanda Greene

    An analysis of Viktor Frankl’s book on meaning of life and Logotherapy style of psychoanalysis.

    Psychiatrist, neurologist and social visionary Viktor Frankl developed Logotherapy/Existential Analysis (LTEA). In this school of thought in psychology, the search for a meaning in life is identified as the primary motivational force in human beings.

    Frankl’s approach is based on three philosophical and psychological concepts:

    • Freedom of Will
    • Will to Meaning
    • Meaning in Life

    The motivation for Frankl’s path in life as a psychiatrist was born of his own struggle and grief. He was imprisoned in four different Nazi concentration camps, including Auschwitz, between 1942 and 1945. He beat some amazing odds and survived the ordeal although his parents, brother, and pregnant wife all fell victim to the horrors. Over three years’ time, with all that he witnessed in the death camps, he was able to turn his awful experience and the observations he made during it into a positive lesson for spiritual survival; he dedicated his life to helping and others through their psychological troubles and inspiring millions through his books.

    His most popular book, a recounting of his experiences during World War II is “Man’s Search for Meaning”.  It is also considered an influential self-help book that illustrates his school of thought, which is prevalent in psychotherapy practices still today.  The book has been translated into twenty four different languages and, at the time of Frankl’s death in 1997, his book had sold over 10 million copies. “Man’s Search for Meaning” is listed among the ten most influential books in America according to a reader survey that asked readers to name a “book that made a difference in your life”.

    A recent Psychology Today  article explains Frankl’s message is “ultimately one of hope: even in the most absurd, painful, and dehumanizing situation, life can be given a meaning, and so too can suffering.” His experiences in the horrendous conditions of a concentration camp were the catalyst of forming his school of thought in psychology that still applies today. What was no doubt some of the worst conditions imposed upon humans brought him to the deduction that human motivation in life is meaning. This was very different than the previous schools of thought from Freud and Adler who were also Viennese psychotherapists. Freud maintained that human motivation was based on pleasure.  Adler’s way of thinking was that power was the basis of human motivation. After his release Frankl founded the school of Logotherapy, which is often referred to as the ‘Third Viennese School of psychotherapy’ because it came after those of Freud and Adler. Logotherapy’s name comes from the Ancient Greek word logos meaning ‘reason’ or ‘principle’. The goal of Logotherapy is to carry out an existential analysis of the person and, in so doing, to help him discover meaning for his life. Frankl, believed that meaning can be found in the following three ways:

    • Creativity or giving something to the world through self- expression,
    • Experiencing the world by interacting authentically with our environment and with others, and
    • Changing our attitude when we are faced with a situation or circumstance that we cannot change.

    Based on his own experience and the experiences of those he treated in his practice, Frankl argues, “we cannot avoid suffering but we can choose how to cope with it, find meaning in it, and move forward with renewed purpose.” LTEA circles around the idea of the discovery and pursuit of what we personally find meaningful. He did not question why all of those innocent people died in the concentration camps, but pondered why any lived. It was not a question of wanting to live for many; it was finding meaning and purpose. According to Frankl, “The greatest task for any person is to find meaning in life.” He listed the three ways he believed individuals could achieve this: work (doing something significant), in love (caring for someone), and finding courage in difficult times. He maintained the idea that suffering in itself is meaningless; it is the way in which we respond to suffering that gives it meaning.

    Perhaps the most powerful message from Frankl that we can all learn from and can be applied to all events past, present and future is that forces beyond your control can take away everything you possess except for one thing and that is the freedom to choose how you respond to a situation.

    His theories apply today, especially with the many unfortunate incidents that occur in our daily lives, personal tragedies and national incidents that make most question how and why. Senseless shootings, environmental accidents, threats of war, and depletion of Earth’s resources all contribute to negative thoughts and feelings of hopelessness. Yet people still find meaning in the world and meaning in everyday life. When someone sets up a charity to honor loved ones lost so that others can be helped and when the father of a fallen US Soldier hands out American flags to promote pride of our country, they are doing something significant and not letting the circumstances out of their control interfere with responding in a way that has meaning.

    Born in Vienna in 1905 Viktor E. Frankl earned an M.D. and a Ph.D. from the University of Vienna. He published more than thirty books on theoretical and clinical psychology and served as a visiting professor and lecturer at Harvard, Stanford, and elsewhere. In 1977 a fellow survivor, Joseph Fabry, founded the Viktor Frankl Institute of Logotherapy. Frankl died in 1997.

    His therapeutic techniques are still used by many psychologists and psychiatrists today in an effort to help people help themselves. This is achieved through self-analysis with the help of a psychotherapist and guided self-observation. The therapist revisits the improper behaviors in an exaggerated fashion so that it can be evident to the patient. The goal is to get to the point where patients can distance themselves from situations enough it can help them see the wrong thought patterns and inappropriate behaviors. Patients are then guided to making conscious decisions to find meaning in all situations and restore productive living.

    Image Credit: Sheldon Wood

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  4. 5 Psychological Tricks to Help You Lose Weight

    May 17, 2013

    Positive psychology to lose weight

    by Matthew Denos

    You’ve tried flexing almost every muscle you have in the battle of the bulge, but you may have overlooked the most important one.  In fact, you are using it right now to read and understand – it’s your brain! The mind is a powerful thing and positive psychology teaches you how to program your brain to get results you want. You can have amazing results and bring about the weight loss and a better health you so desperately want to achieve.

    Interested?  Here are five of the best psychological tricks to “manipulate” your mind to get the healthy body you want.

    1. Give Yourself a Written Guarantee

    In a published psychology study, scientists wanted to test the theory that writing about something important—not related to health, interestingly—might actually boost weight loss.  They had a group of college women come in, have their weight and Body Mass Index (BMI, a index that shows if you are obese or of normal weight) documented, and then write a list of things important to them in their lives.  Things like religion, friends, and relationships all topped most lists, with less significant things at the lower end.

    The group was split in half, and the first half was asked to write a free form essay for 15 minutes (in other words, just sit down and write, no structure required, no grading) about one of the top items on their lists and explain why it is important for them.  The other group was asked to write about something far down the list, and not how it related to their own lives, but how it might be important to someone else.

    Over half of the women were already overweight or obese, and the others were at a BMI very close to overweight.  All of them were unhappy with their weight.

    After the 15 minute writing exercise, the women left, and came back to be measured again 2-3 months later.

    The group who had written about strong values important to their own lives had lost an average of almost 4 pounds, while the group who had written about lesser values and not even relating them to their own lives had gained an average of almost 3 pounds! And the group who lost weight also had smaller waists, regardless of BMI.  None of these women had been told that the writing exercise had anything to do with losing weight.

    Researchers conclude that writing about things important in our lives can trigger calm, centering us back to what is really important, and giving us a way to deal with stress and daily setbacks in life without reaching for food as a coping mechanism.  It can make us feel better about who we are, and free up mental resources to focus on goals and willpower.  Pretty amazing.  Go get your pen and start writing!

    2. Give Your Body A Good Review

    The more acceptive you are of who you are right now, the more likely you are to be able to lose weight.  People who have a negative self image of their bodies are much more likely to have trouble losing weight and keeping it off than their counterparts who don’t worry about their size, shape, or what others think of them.

    A study I read in the International Journal of Behavioral Nutrition and Physical Activity noted that women in the study who were taught techniques to handle diet setbacks, and to have a better body image all lost more weight than a second group who didn’t get that same training.

    In some ways it becomes a self-fulfilling prophecy—when you think you aren’t good enough, you act on those feelings, and undermine your own efforts with losing weight and being healthier.  So give yourself a break, and focus on all the great things about you.  When you are happier with yourself, you will treat yourself better, and know that you deserve to lose weight and feel good.

    3. Eat With The Right Size of Fork

     

    Another little mind game to win at weight loss is to use the big fork to eat at restaurants and the small fork to eat at home.  This one is a clear example of how your mind controls so much that you do, and you aren’t even aware of it!

    Researchers from the University of Utah did some field experiments and found that, for a variety of reasons, diners in restaurant settings didn’t use the same cues to realize they were getting full as when they were at home.  When we eat at home we rely on our hormonal signals (feelings of satiety) in order to stop eating. Since it takes several minutes for our brain to send these signals after food reaches our stomach, by the time satiety kicks in those who eat fast using big forks end up taking in more food than those who eat slow using small forks.

    In contrast, when we dine out researchers say that we pay attention to a visual and more immediate satiety signal: The size of the dent in the food on our plate. This is because when we go to a restaurant, we invest more time and money toward satisfying our hunger than when we eat at home. We are therefore more eager and impatient to see we are progressing toward our goal of satisfying our hunger.  Using a big fork means we make a big dent in our food and therefore we get an immediate and perhaps unconscious feedback that we are progressing well toward our goal. We soon stop eating. Using a small fork, on the other hand, means we make small dents in our food, and we receive a weaker cue of goal progress. You therefore keep eating for a longer time and end up eating more food.

    That’s it.  Use the small fork at home and take small bites to help you eat less, but when you are dining out, bigger is better (in your cutlery at least!)

    4. A Picture Is Worth 1000 Words… and Too Many Calories!

     

    One study actually proved what most of us have always known—you see a picture of a delicious something, and you want to eat that delicious something, right now.  I know I’ve been watching TV and a food ad comes on—and suddenly I am hungry, no matter how much or when I just ate.

    Researchers took a group of young males and studied how their bodies reacted to looking at pictures, of food and non-food items.  The ones with food had an immediate release of the food hormone ghrelin, which can give you that “I want to eat right now” feeling.

    If you are on a diet, be aware of how sneaky advertising and cooking shows can be in tricking your mind into wanting to eat when you see pictures of food.

    5. Sleeping Enough Can Mean Eating Less

    Your body and mind need adequate cycles of sleep to function in top order.  Think of a car—if you never tune it up, put in the worst fuel, don’t wash it, and let the tires get bald and low on air, that car will never perform right and eventually you will ruin the worth.  You are like that too; your body needs to be treated well to perform well.

    When you don’t get adequate sleep—7-8 hours or more really is best—your mind is much more likely to let you overeat. And since lack of sleep is becoming pretty common, it might explain part of why today 2 out of 3 people in the US are overweight or obese.

    Uppsala University researchers did a study involving a group of young men who were deprived of a night’s sleep and then tested in a variety of ways.  Brain activity and hormones showed high levels of wanting to eat. Moreover, the participants metabolism was lower the morning after not sleeping. A low metabolism, eating more, moving less, and feeling more stressful are all things that tend to go hand in hand with weight gain, or trouble losing weight.

    So listen to your mother, and get a good night’s sleep!

    Your mind can be your best friend while dieting. If you take for granted all the things your mind can do, you might find yourself struggling with weight gain and the inability to lose it for reasons you can’t explain. Fill it with positive thoughts and the right images, and you are programming the power of your brain to help you lose weight and be healthy.  No wonder you always hear, “think thin!”

    Image Credit: Hilde Skjolberg

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  5. The Benefits of Yoga for Seniors

    May 12, 2013

    Yoga for seniors

    by Jamica Bell

    Yoga has become increasingly popular over the last decade. In addition, it has also been proven to provide health benefits for people of all ages. In fact, there are now specialized classes available for two drastically different age groups: senior citizens and infants. The senior classes place an emphasis on obtaining positions that will help reduce feelings of fatigue, pain and stress. By enrolling in one of these classes, mature adults will be taught about the best yoga positions for their specific needs.

    According to wellness experts, there are several poses that work best for seniors: One-Legged Wind Releasing Pose, Staff Pose, Chair Pose, V Seated Forward Bend in a Chair, V Pose, and Relaxation Pose.

    Individuals interested in obtaining the positive health benefits associated with yoga should sign up for a yoga class as long as their doctor agrees that they are physically capable of starting a new exercise routine.

    The Perks of Doing Yoga

    This 5000 year old art form provides many physical benefits for those who participate in it on a regular basis, but it also offers several emotional benefits as well. Yoga is well-known as an exercise that provides people with a cathartic release from any pent-up emotions, making it ideal for anyone struggling with depression. In fact, many doctors will recommend yoga as an alternative treatment for certain physical and emotional ailments, and most people report positive results. The following attributes are just a few of the physical benefits of this peacefully exercise:

    • Aids in control of blood sugar in diabetes patients
    • Improves respiratory function
    • Improves arthritis pain
    • Boost bone density and prevents osteoporosis
    • Enhances balance
    • Fosters sleep quality
    • Diminishes pain

    Choosing the Right Class for You

    Whether you prefer an environment that is candlelit and meditative or instructional with higher impact, there are many options for whatever class best fit your personality If you want to take a yoga class with people in your age range, you can call a local yoga school and ask them if they offer a senior course. Additionally, if you are currently utilizing the services of an assisted living provider, you can ask them to help you find the best yoga options in the area. Major cities may provide mental wellness programs that may be more accessible than some rural cities. For example, senior living Birmingham communities have made great strides to ensure the senior citizens in their locale have ample access to quality mental wellness.

    What Should I Expect?

    When you first begin doing yoga, you can expect to have a little bit of difficulty getting into some of the poses, but your instructor will help you position your body correctly. As with any other new exercise program, it is possible that you will feel sore the next day. However, if you stick with it, you will soon begin to experience the many rewards of doing yoga.

    Is Yoga for Me?

    Anyone who wants to feel better both physically and mentally should definitely consider enrolling in a yoga class. If you are feeling hesitant because it has been a long time since you have enrolled in an exercise program or if you have never been physically active, it is important for you to remember that it is never too late to change your life. By signing up, you have made the first step to get in better touch with yourself and your spirituality. There are yoga courses that are designed for all experience levels, and a professional instructor can also work with several different physical limitations to ensure that you get the most out of the experience.

    Yoga’s popularity has grown so quickly because so many people have discovered that it truly helps them in several different ways. To take advantage of this lower intensity workout to improve your life, you should consult with an assisted living provider, hospital, or doctor’s office for a list of schools that offer senior classes.

    Image Credit: yogamama.co.uk

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  6. Pushing Your Limits With Positive Thinking

    May 11, 2013

    motivation to get fit

    It’s true that exercise boosts confidence; however, everyone is prone to moments of doubt and negative self-talk – the key to overcoming or pushing through challenges is with positive thinking.  Before you cross that finish line you’ll want to give up and before you lose those next 10 pounds, you’ll want to cheat; positive thinking will help you stay on top of your goal whether it’s a better diet, increasing your 1 rep max, or finishing that first race.  So, when you want to give up, drop the dumbbell, or curse burpees, it’s time to practice these positive thinking exercises to help you stick to those goals.

     

    Find Your Mantra

    Mantra is like a mini pep-talk; words or phrases that resonate with you and move you to action.  Your words or phrase may only mean something to you, based off of a past event in your life or a goal of where you want to be.  Whatever it is, it must drive you and encourage you to push beyond what you believe you are capable of at that time.  These words of affirmation need to be repeated often; when you’re strong, when you’re in doubt, when you are about to give up – give yourself your pep-talk.  Say it in front of the mirror as you stand tall; believe what you tell yourself and most of all believe in yourself.  Here are some mantra ideas you can try:

    • Eat for the body you want, not for the body you have.
    • I deserve this.
    • Of course it’s hard.  It’s supposed to be hard.  If it were easy, everybody would do it.
    • I never regret a good workout.
    • The food I eat today is the body I wear tomorrow.
    • You know your limit, and this is NOT it.
    • There are no shortcuts to any place worth going.

     

    See it to Believe It

    We’ve all heard of great stars visualizing the game-winning basket, as conceded as it sounds, visualization is how they got to be that star in the first place; you need to see it to believe it.  Spend time visualizing yourself crossing that finish line, see that scale read 10 pounds lighter, or imagine yourself rocking the body solid leverage gym.  This exercise is important in positive thinking because visualizing where you want to be helps you see the path you need to take and it motivates you to action.  The more you see it, the more you can believe it.  And when you have moments of doubt, setbacks, and moments of trial, stop and visualize where you want to be and what you need to do to get there.

     

    Acknowledge Your Progress

    Keeping a log of what you do or what you eat isn’t to guilt you into working out every day; it’s a way to track your progress.  You should record what you did, how you felt, how you’ve improved, and take pride in what you’ve done!  Sure, you’ve probably made mistakes, but with positive thinking it’s important to reflect on those mistakes to determine you where you can improve rather than to beat yourself up.  As you analyze where you’ve been and where you are now, think on experiences where you were successful or that made you happy, and have helped you realize that it’s all been worth it.  These moments are what will keep you going when you’re ready to give in.

    Setting and reaching your goals can be hard and discouraging, but if you use positive thinking to face your obstacles with an optimistic outlook you’ll be on your way to setting new limits.  So before you throw in the towel, try one of these exercises to renew your motivation.

     Image Credit: Lululemon Athletica

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  7. Brené Brown on Vulnerability and Shame

    May 3, 2013

    Vulnerability and Shame

     

    by Gabriela D. Acosta

     

    If Brené Brown has taught us anything it is that the path to wholehearted living is not an easy one. It’s not something that you can attain overnight by making a few life tweaks and adjustments.

     

    When presenting her theories at TED conferences, the social work research-professor openly shares her experiences with shame, emotional “breakdowns” and vulnerability. The mention of delving into those three things are probably enough to make you click this page shut without a second thought, but what the concept of wholehearted living offers in return for exploring these scary topics is worth it: It means finally feeling comfortable and happy in your skin. You can’t deny that you have experienced moments of self doubt in your life. If you are lucky enough to say you haven’t, you’re either an extremely rare case or you’re just not being honest with yourself.

     

    Wholehearted Living

     

    Wholehearted living is described as living your life from the standpoint of worthiness. You are worthy of love. You are worthy of belonging. You are enough. The qualities of one who is living wholeheartedly are courage, compassion and connection. Courage is telling the story of who you really are as a person. Compassion means being kind to yourself, because this is necessarily before you can be compassionate with others. And connection is about letting go of who you think you should be and being who you are in order to truly connect with others. This is the recipe for wholehearted living.

     

    Shame and Vulnerability

     

    Brown tells us that there are two important aspects to explore on the road to wholehearted living: shame and vulnerability. These two things can often go hand and hand. At the core of shame is vulnerability.

     

    Brown explains that guilt and shame are not the same thing. Guilt is a positive feeling that motivates us and keeps us in check when it comes to our actions and their effect on the world. We feel guilty when we make a mistake and hurt someone. Shame, on the other hand, is the belief that we are the mistake. We are the bad thing, rather than the action we committed. You can imagine how detrimental this can be to wholehearted living. Instead of accepting that we are humans who make mistakes and fail as a natural part of being, we constantly beat ourselves up for our perceived failures. We are our own cruelest critics, telling ourselves not only that we have failed, but that it is because we aren’t good enough.

     

    While vulnerability is the seed of shame, it is also the seed of creativity, joy, belonging and love. Contrary to popular belief, vulnerability is absolutely essential to wholehearted living. Vulnerability is risk-taking, exposure and uncertainty. It’s knowing that you might not do it well, do it right or do it at all, but you have to try. This may sound terrifying to most people. It’s not easy to be vulnerable, and we tend to associate being vulnerable with being weak. Vulnerability is not weakness. To be vulnerable is to have courage. It is scary, but only through accepting it as a part of our life can we have a chance at wholehearted living. Imagine being able to live your life without allowing concerns about what others think of you rule what you do and how you present yourself to the world. I bet it sounds freeing.

     

    How to Live Wholeheartedly

     

    Brown gives us four tidbits of advice for attaining wholehearted living. The first is to let yourself be seen for who truly are, vulnerability and all. The second is to love with your whole heart. This means putting yourself at risk for rejection and heartache. The third is to practice gratitude and joy, meaning that in the darkest moments when you are paralyzed by fear of your own vulnerability, you stop and give thanks for living your life so fully. Feeling that fear means that you are really living and not just hiding behind your fears.

     

    And the final piece of advice that she shares is to believe that you are enough. With this final piece, you will approach yourself and the world in a kinder and gentler way. This is the way of wholehearted living.

     

    Author Bio: Gabriela D. Acosta serves as the community manager for the MSW@USC, one of the most innovative and dynamic social work graduate programs online. She is passionate about social justice, mental health research, and leadership development. Connect with her on Twitter @Gabyacosta101

    Image Credit: Stefano Mortellaro

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  8. The Bright Side of Life

    April 28, 2013

    positive thinking

    by Jamie Arnold

    Whenever events and circumstances make us unhappy, we usually ask ourselves questions like

    –          What is the reality of the situation?

    –          What should my attitude to it be?

    –          What should I do about it?

    There is not much in the way of wise counsel, be it religious, philosophical or psychological, that does not in some way address these basic questions.

    The Monty Python film “Life of Brian” pokes fun at the whole matter by ending with a crucifixion scene in which the song “Always Look at the Bright Side of Life” is sung. Originally written for the film, this song is now a virtual folk anthem, glaring irony and all. It’s an ode to the extremes to which we humans will go to view life with a tall order of stiff upper lip topped off with Polyanna’s rose-colored glasses.

    Shadow and Light

    What’s the alternative to forced, seemingly unfounded, optimism in the face of unhappy emotions and experiences? Psychotherapy and psychiatry are readily available to help us with what ails us mentally and emotionally so that we can gain perspective, heal if necessary, and go on with life. Engaging in psychotherapy does not require a simplistic optimism that belies the darker realities of a situation; it encourages us to explore these shadows in more depth.  On the other hand, some branches of psychology have emerged in reaction to what they see as a singular emphasis on negative human conditions in their field. Humanistic psychology and positive psychology focus a little more on the bright side, so to speak. Rather than dismissing Polyanna, a psychologist studying positive psychology would be interested in her core attitudes and coping mechanisms to see if they have the potential to make the rest of us healthier and happier.

    Positive thinking is one of the central ideas of the so-called New Age movement in America and elsewhere. It also permeates Buddhist thought and, probably, the commonsense attitudes of many of our ancestors who somehow survived to pass on life to those who thrive today. Despite the need to understand and address what seems like negative realities, our mental health really does appear to benefit if we get into the habit of putting a positive spin on our lot and especially on the future.

    Give Yourself the Gift of Positive Thinking

    Neuroscience has entered an exciting era in which brain imaging is being used to identify what the brain looks when we feel joy, hope and other positive emotions. By scanning to identify which areas of the brain are more active when we feel upbeat and optimistic, neuroscientists can even devise ways to train and exercise those areas of the brain to become activated more readily. They can also identify areas most associated with depression and other psychiatric imbalances and likewise create more accurate ways to lessen the effect of those types of brain activity.

    This is exciting news for everyone alive today. Our generation is blessed with the knowledge and the proof that it’s possible to change our thoughts and attitudes for the better, and that, most of all, it’s beneficial for us in the long run to do so. The catchphrase for this phenomenon is brain plasticity, which refers to the fact that we can train and improve our brains just as we can our bodies. All it takes is the right set of methods and exercises.

    A Healthier, Happier You

    What are some of the benefits of cultivating positivity and optimism? According to experts at the world-renowned Mayo clinic, you’re more likely to live longer with a higher quality of life, experience less depression, enjoy a stronger immune system, experience less heart disease and better manage stressful situations. Whether optimism is a cause or effect of living a healthier lifestyle, there is a relationship. Positive people tend to be more physically active and eat healthier foods while engaging in fewer addictive behaviors.

    If you don’t feel that you have the positive mental attitude that would bring you these benefits, try some simple exercises and do them regularly just as you might start a physical exercise routine. Maintain your motivation by detaching from any expectations for a while. If you expect to feel better overnight and it doesn’t happen, don’t let yourself become discouraged; just keep going. Develop positive affirmations that you can apply to your life, or borrow some generic sayings from religious or self-help sources and repeat them until their simplicity begins to win you over. There is a piece of traditional folk wisdom that suggests, “If you’re not happy, fake it and it will eventually feel real.” This is absolutely true. The brain begins to remold itself to reflect a more positive outlook. Enduring happiness may not be as simple as that, but research suggests this approach is on the right path!

    Your positive inner coach should focus on simple phrases that deal with a better future, forgiveness, gratitude and other humble concerns. The capacity to believe that even bad situations and feelings will turn out for the best is a powerful antidote to life’s ills. Holding on to anger and disappointment have the capacity to poison us, so stop counting your wounds and affirm your forgiveness of others. Likewise, make simple statements of gratitude for the people, experiences, and opportunities that benefit your life.

    Are you ignoring negative realities by practicing positive thinking? Perhaps you are; or you may be avoiding putting a negative spin on a more benign reality. Each situation and each person is different, but adopting a positive attitude can absolutely help you feel happier in the long run. Just give it a try – it’ll work wonders in your life.

     Image Credit: Wagner Cesar Munhoz

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  9. On Psychological Benefits of Meditation

    April 22, 2013

    benefits of meditation

    Image Credit: Lululemon Athletica

    In the world we live in we value goals and getting the best results. It therefore might look like a paradox that people turn to meditation. Sitting in silence is not very productive one might think. But is this true? Do benefits of meditation compensate the value of time you lost sitting? Absolutely! Your mental health and well-being are priceless. We live to be happy and meditation is the path to happiness. Let’s have a look at some known meditation benefits.

    Better control and concentration

    Concentration is important to make the most out of your day at work. It allows you to do more in less time and use your time more efficiently. The Power of focus increases when you meditate regularly. The new found focus can be used for meditation but also for all other activities that ask for concentration like sports, making music or a day at work. When you have negative thoughts often or think you cannot control your own thoughts, meditation can very well be beneficial to you. It teaches you to control negative thoughts that arise and even stop them entirely. An unruly mind can come under control through meditation, which will create more peace of mind and enable you to achieve your goals. When you get irritated easily by situations you cannot control the solution is not to avoid these situations but to take distance from it. Everybody needs to wait in line sometimes, nobody likes a train delay but you cannot help it that these occasions occur. The solution to these problems is to detach yourself from these situations in your mind. You need to try to see things in the right perspective. A great benefit of meditation is that you’ll be better able to detach from unfortunate circumstances and the negative thoughts they cause.

    Improve your health

    Many studies have proven that meditation has health benefits. For example, when you feel less stressed you are a lot less likely to develop heart disease. Meditation teaches you to switch off from negative thought patterns and worries. By spending 15 minutes a day you will calm your mind and feel more relaxed overall. Our society is getting more and more aware of the link between physical health and our state of mind. Inner turmoil is often the reason for physical ailments. Because meditation stills the mind it can be a great step to avoid stress related ailments.

    Happiness and creativity

    It is fair to say that everybody seeks happiness. Happiness can be found in your own mind but if there is no peace of mind you will constantly be under attack from negative thoughts, no matter how successful you are. The act of stillness and simply being will create a happier self. An unexpected source of happiness arises when you meditate. In other words, happiness does not only depend on outer circumstances but your inner attitude is much more important. Your thinking mind often worries about the future or the past and sometimes even both. This takes out a lot of energy that covers up your creativity and spontaneity. Maybe you think you have no spontaneity or creativity but you have more potential than you think. We need a quiet mind to access these sources of inspiration. Your creative potential can be unlocked by living in the present moment.

    Find your purpose in life

    If you want to know more about the point of your existence in life, meditation can help greatly. Most of us look for external events and people to learn about themselves. When you really want to know more about yourself however, a journey inwards is also needed. Meditation provides us with a better understanding of ourselves and thus a greater understanding of life itself. New and neutral perspectives on life will be unleashed without our egoistic perspective. The answer ‘who am I’ can be answered by doing meditation.

    The first few attempts of meditation will not get you there. Meditation takes consistency and perseverance as it takes time to tame the mind. Reading about meditation alone is not enough. You really need to experience it to get a deeper feel for it. Therefore: give meditation a try because the benefits are plenty!

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  10. Most Effective Motivational Methods

    March 29, 2013

    motivation

    by Laurent Kelly

    Introduction

    It’s safe to say that motivation is one of the most important parts of achieving success, regardless of what it is you’re working towards. Practically all successful people have achieved their aims through hard work, and putting in that hard work means being motivated. But for many people, getting motivated is a difficult task, and failure to do so can become an obstacle to success. Here are some tips that will hopefully make the process of getting motivated a lot easier.

    Start small

    This should be the first step for anyone looking to get motivated, but it’s a step that most people overlook, to their cost. It’s not possible to become motivated overnight, and expecting too much at the beginning usually leads to a loss in motivation, rather than a gain. Think about it like this: say you wanted to lose two stone, and you work out a weight-loss plan. Imagine what would happen if your plan involved losing the two stone in only one week – you’d probably give up after a few days.

    Instead, when starting out, take small steps; break a larger plan down into smaller, easier-to-achieve parts and, as you continue towards your goal, gradually increase the scale.

    Write it down

    Setting out your goal on paper can be enormously beneficial. Merely talking about it to others isn’t enough; written down, it becomes a lot more concrete. But you don’t have to just write down your aims; it’s also helpful to write in a personal way about your goal. Write about why you want to achieve a certain objective, and also write about how you’re feeling after a day of working towards it. Because if at any point your motivation drops, you’ll be able to look back over what you’ve written and realise that, chances are, you felt a lot happier after a day of hard work, knowing that you contributed towards achieving your goal.

    Picture it

    Seeing visual representations of your goal can be enormously helpful. There are a lot of things you can do with this method, depending on what you want to achieve. You could print out pictures of people who have reached similar goals, and put them up around your house: seeing these pictures regularly will remind you that hard work pays off.

    But it doesn’t just have to be print-outs. If you spend a lot of time on computers, collect pictures online and set them as your desktop background or screensaver. Nor do the pictures necessarily have to be of people. If your goal is financial, find pictures of things you’d hope to one day own. Another good idea is to print out large-lettered instructions and keep them in places where you’re likely to see them on a daily basis.

    Reward yourself

    Don’t forget to reward yourself. If you’ve broken up your overall plan into smaller goals, make sure you reward yourself every time you achieve one of these sub-goals. Or, if your goal isn’t structured like this, make sure you set up checkpoints along the way, and treat yourself when a checkpoint is passed. It’s important not to overwork yourself; there must be a pleasurable element, and with steady self-rewards, you’ll always have something to look forward to. Just make sure that the rewards don’t have a negative impact on all the hard work that preceded them.

    Conclusion

    Now it’s up to you. The above tips don’t guarantee success on their own, but, if you’re willing to put in the hard work, they will surely help you on your way towards achieving your goal. Good luck!

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