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By: UPMC Health Beat "Experiencing a panic attack can leave you overwhelmed and unsure of what to do. Use these tips to calm down during a panic attack. To learn more, please visit https://share.upmc.com/2022/01/panic-..."
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By: Richard Brouillette, LCSW | August 1, 2022 "This is part two of a two-part post. Click here to read part one."
"When we focus on possible outcomes and scenarios based on anxious thinking, our brain does what Ethan Kross, in his new book Chatter: The Voice in Our Head, Why It Matters, and How to Harness It, describes as “projecting scenes onto our mental home theater” as images in our mind’s eye. A fascinating element of mental home theater imagery is that we can experience events in our mind from different perspectives. This led Kross and colleagues to conduct an experiment that asked participants to imagine an upsetting memory— except some participants were asked to imagine reexperiencing the memory first-person, while others were asked to experience the memory as though they were watching events happen from a third-person, outsider perspective. Kross called the two groups the immersers and the distancers. The striking result was that the distancers coped much better; they were able to empathize with others more, have more sympathy for themselves, and understand when they were being irrational. It turns out that viewing our troubles through a third-person perspective also has the benefit of reducing the effects of being stuck in a survival-mode, fight-flight-freeze stress response. This also means less physical stress when imagining tough scenarios and problem-solving. Kross calls this a “distancing approach.” He goes on to explore types of distancing, including journaling about your life from the perspective of a neutral observer, and “temporal distancing,” in which you imagine yourself in the future, after you have come out of the stressful time you currently experience. All of these techniques show that when you distance, you are able to be less emotionally triggered, less stressed mentally and physically, and you make better judgments and decisions. To a schema therapist, Kross makes stunning points regarding distancing and talking out loud to yourself, or speaking to yourself by name. In neuroscience-speak, talking to yourself “triggers the pattern recognition software” we use when talking to someone else. This is a verbal kind of distancing, or distanced self-talk, yielding very quickly the same benefits of distancing that come from scene imagery and journaling. This means talking to yourself in the third person, calling yourself by your name. An example Kross offers is when, during a night of insomnia and anxious mental chatter, he says out loud to himself, “Ethan. Go to bed.” Another, very moving example of distanced self-talk came out of University of Buffalo experiments with children doing distanced self-talk as a way of coping with losing a parent. Children who talked about experiences using the “I” pronoun were more likely to develop symptoms of PTSD. But those who practiced distanced self-talk coped better. Self-talk, again, is addressing the self in the third person: “No matter what, their dad loved them, and they have to think of the good things that happened… they can hold on to the good memories and let the bad ones go.” Schema Therapy and Four Distancing Tools For decades, schema therapy has been developing, honing, and practicing distancing tools very much in line with Kross's neuroscience research. The next time you find yourself caught up in anxious chatter, you may have some success trying one of these techniques. These exercises may be most effective if you try journaling about your experience as you practice them. Imagery Rescripting. Work with a scene in the video library of your mind, whether it’s a memory or an imagined scene you’re worrying about. Start with the scene as you see it. Next, switch your perspective to being a spectator watching the scene happen to you. Speak about yourself in the third person: “What does she need right now to get through this?” Your answers, for example, could be “strength” or “confidence” or “compassion” or “understanding” or “fairness.” Now reimagine the scene with a different outcome, including the qualities you believe “she” needs. Tell yourself you can imagine having these qualities so that you connect to them. Parts Dialogue. If you are stuck in a chatter mode that is negative and self-critical, try to separate yourself into parts and have them talk to each other. Try allowing for the voice of your inner critic to speak, and then respond from the perspective of a realistic, skeptical, self-compassionate you. When both voices talk, they should speak about you in the third person. Inner critic: “He should have known better; this never would have happened.” Compassionate self: “It’s not fair to expect anyone to predict the future that way! Sometimes bad things happen in life, and being critical like that isn’t going to help him.”" By: Olivia Remes • TEDxUHasselt | May 11, 2017 "Anxiety is one of most prevalent mental health disorders, with 1 out of 14 people around the world being likely affected. Leading up to conditions such as depression, increased risk for suicide, disability and requirement of high health services, very few people who often need treatment actually receive it. In her talk “How to cope with anxiety”, Olivia Remes of the University of Cambridge will share her vision on anxiety and will unravel ways to treat and manage this health disorder. Arguing that treatments such as psychotherapy and medication exist and often result in poor outcome and high rates of relapses, she will emphasise the importance of harnessing strength in ourselves as we modify our problem-coping mechanisms. Olivia will stress that by allowing ourselves to believe that what happens in life is comprehensive, meaningful, and manageable, one can significantly improve their risk of developing anxiety disorders."
Written by Sharon Martin, LCSW on March 19, 2020 "Stress is an inevitable part of life. We all feel overwhelmed, confused, and anxious at times. And there are many effective and healthy ways to cope with stress, including releasing physical tension (such as through exercise or a hot bath) and reducing obsessive worries and negative thoughts.
Using affirmations is one way to change our thoughts and feelings. They can help us focus on how we want to feel and on our ability to cope. However, if affirmations are going to work, they need to be realistic and authentic. Some positive affirmations are really corny and unbelievable (like, I am full of peace and joy). Telling yourself that you're full of peace and joy when you're actually full of tension and worry, probably isnt going to feel true or helpful. Instead, try to acknowledge your situation and feelings (that you feel stressed and anxious) and focus on how you want to cope — what you want to think, feel, and do in response. Below are some affirmations that you may find helpful during times of stress and uncertainty. What feels true and right and helpful, certainly varies from person to person. So, use these as ideas to create your own affirmations or mantras. For example, you can make them more specific by stating something in particular that you're grateful for or a particular coping strategy that you will use. Affirmations for stress and anxiety
"From giving an important presentation at work to attending a party by yourself, there are countless situations that can be impacted by negative thoughts. Whether or not you have a diagnosed panic disorder, it's easy to get distracted by negativity and fears that can lead to a downward spiral of emotions.
In order to move forward, it's important to swap negativity with rational, positive thoughts.1 This shift can come to you more easily and automatically with practice, eventually shaping new thinking habits and strides toward recovery. How to Ease Stress With Affirmations Here are some ways to use positive affirmations to manage stress, particularly when dealing with anxiety at the same time. Identify and Stop Negative Thoughts First, learn to identify negative thoughts so you can nix the negativity as soon as it enters your mind. For example, if you found yourself thinking, "I'm going to look stupid if I go to that party alone," identify the negative thought and correct yourself in the moment. Consciously decide to reframe and move your thoughts into a more positive direction.2 Remind yourself that others will likely be arriving alone, that people are looking forward to seeing you, and that you will probably have a good time. These thoughts can help put you in a better frame of mind. Use Positive Affirmations You may find it helpful to learn positive affirmations ahead of time so you're prepared when triggering situations occur. Consider the following options for common scenarios. When faced with a situation that generates fear, such as traveling or meeting new people, try repeating positive affirmations that acknowledge your negative thoughts or emotions and let them go:
Managing your anxiety or panic disorder can be particularly difficult in times of stress, such as when you need to give a presentation in public or will be going to a networking event at work. While you may be tempted to call out sick or avoid the situation altogether, that can be harmful to you and your career. Instead, remind yourself of these affirmations:
Remain Realistic Sometimes positive thinking can be taken too far, so it's important to remain grounded. When positive affirmations become unrealistic, they can actually trigger more anxiety as your subconscious mind notes that the ideas aren't realistic.3 You can find yourself more stressed if you start convincing yourself that you can do things you're not prepared for, and the reality of failure hits hard. Notice that the examples given above focus on realistic and true statements that are also positive. These include what you will gain, what you have accomplished in the past, and what you will realistically achieve." By Cory Turner| October 29, 2019 "Childhood anxiety is one of the most important mental health challenges of our time. One in five children will experience some kind of clinical-level anxiety by the time they reach adolescence, according to Danny Pine, a child and adolescent psychiatrist at the National Institute of Mental Health and one of the world's top anxiety researchers. Pine says that for most kids, these feelings of worry won't last, but for some, they will — especially if those children don't get help. Here are six takeaways that all parents, caregivers and teachers can add to their anxiety toolkits, including information on how anxiety works, how parents can spot it and how to know when it's time to get professional help. 1. Anxiety is a fear of the future and all its unpredictability. "The main thing to know about anxiety is that it involves some level of perception about danger," says Pine, and it thrives on unpredictability. The mind of an anxious child is often on the lookout for some future threat, locked in a state of exhausting vigilance. We all have some of this hard-wired worry, because we need it. Pine says it's one of the reasons we humans have managed to survive as long as we have. "Young children are naturally afraid of strangers. That's an adaptive thing. They're afraid of separation." Full-blown anxiety happens when these common fears get amplified — as if someone turned up the volume — and they last longer than they're supposed to. Pine says separation anxiety is quite common at age 3, 4 or 5, but it can be a sign of anxiety if it strikes at age 8 or 9. According to research, 11 is the median age for the onset of all anxiety disorders. A bundle of factors contributes to a child's likelihood of developing anxiety. Roughly a third to half of the risk is genetic. But environmental factors also play a big part. Exposure to stress, including discord at home, poverty and neighborhood violence, can all lead to anxiety. Research has shown that women are much more likely than men to be diagnosed with an anxiety disorder over their lifetime and that anxiety, as common as it is, appears to be vastly underdiagnosed and undertreated. That's why it's important for parents, caregivers and teachers to spot it early. Be on the lookout for how long anxious feelings last. A few weeks, Pine says, usually isn't a cause for concern. "It's really when it goes into the one- to two-month range — that's where parents should really start ... worrying about it." Here's another red flag: "Are there things that the child really wants to do or needs to be doing, and they can't do those things?" asks Krystal Lewis, a colleague of Pine's and a clinical researcher at the National Institute of Mental Health who provides therapy to anxious children. "If you feel you're hitting a wall in terms of trying to get the child to do those things, that might be another indicator that potentially, you know, we should get some help." We all have some of this hard-wired worry, because we need it. Pine says it's one of the reasons we humans have managed to survive as long as we have. "Young children are naturally afraid of strangers. That's an adaptive thing. They're afraid of separation." Full-blown anxiety happens when these common fears get amplified — as if someone turned up the volume — and they last longer than they're supposed to. Pine says separation anxiety is quite common at age 3, 4 or 5, but it can be a sign of anxiety if it strikes at age 8 or 9. According to research, 11 is the median age for the onset of all anxiety disorders. A bundle of factors contributes to a child's likelihood of developing anxiety. Roughly a third to half of the risk is genetic. But environmental factors also play a big part. Exposure to stress, including discord at home, poverty and neighborhood violence, can all lead to anxiety. Research has shown that women are much more likely than men to be diagnosed with an anxiety disorder over their lifetime and that anxiety, as common as it is, appears to be vastly underdiagnosed and undertreated. That's why it's important for parents, caregivers and teachers to spot it early. Be on the lookout for how long anxious feelings last. A few weeks, Pine says, usually isn't a cause for concern. "It's really when it goes into the one- to two-month range — that's where parents should really start ... worrying about it." Here's another red flag: "Are there things that the child really wants to do or needs to be doing, and they can't do those things?" asks Krystal Lewis, a colleague of Pine's and a clinical researcher at the National Institute of Mental Health who provides therapy to anxious children. "If you feel you're hitting a wall in terms of trying to get the child to do those things, that might be another indicator that potentially, you know, we should get some help." 2. Be on the lookout for the physical signs of anxiety. The worried feelings that come with anxiety can seem hidden to everyone but the child trapped in the turbulence. That's why it's especially important for grown-ups to pay close attention to a child's behavior and to look for the telltale signs of anxiety in children. Anna, of Brampton, England, remembers when her 7-year-old son started having trouble at school. (We aren't using parents' full names to protect their children's privacy.) "He was just coming home and saying his stomach hurt. He was very sick," Anna says. When she followed up with him to try to get to the root of his stomachache, she says, "he did tell me he was worried about school, and he told me specifically it was a teacher that he was worried about." A stomachache, headache or vomiting can all signal anxious feelings, especially as a child gets closer to the source of the anxiety. "You'll see that they'll have a rapid heartbeat. They'll get clammy, you know, because their heart is racing," says Rosemarie Truglio, the head of curriculum and content at Sesame Workshop. "They'll become tearful. That's another sign. ... Anxiety is about what's going to be happening in the future. So there's a lot of spinning in their head, which they're not able to articulate." It's near this point of panic that Pine says a child's anxiety is most visible: "So you can see it in their face. There is a certain way the eyes might look. You can see it in behavior in general. People tend to either freeze, be inhibited not to do things when they're anxious, or they can get quite upset. They can pace. They might run away." Rachel, of Belgrade, Mont., says her 6-year-old son really doesn't want to swim or go to their local splash park. "He just says there's too many kids in there. And he cries, and I've tried to go early in the morning when there's no one there. I mean, I've lost count of how many times we've driven by just to see if I could get him out of the car and he won't. And I'm not going to drag him." We heard this from so many parents: My child is terrified to do something that I know won't hurt them, that they might actually enjoy. What do I do?"
By: Cory Turner, Anya Kamenetz, & Meghan Keane| December 10, 2020
"For the kids in our lives, the last nine months have been many things. Scary — because an invisible, unknown illness was suddenly spreading across the globe. Maybe even fun, when the possibility of school closing felt like a snow day. But for many, that novelty has given way to frustration and sadness — even depression and anxiety. Just like adults, kids are wondering: Will I get sick? Will someone I love die?
It's a lot for kids and parents to handle. So we talked to the experts and came away with five tips for how you can help your kids through this. Make sure your kids wear their masks "Kids generally don't get very sick from this virus," says Dr. Ashish Jha, dean of the Brown University School of Public Health. But, he says, they can still play a part in making sure others don't get sick by wearing their masks and social distancing. It might take a little imagination. If you have younger kids, you can explain the spread of the coronavirus by comparing their mouths to a bottle of bug spray. Weird, yes — but it's one way for young ones to visualize the tiny droplets they spread, even when they aren't sick. If they wear a mask, it helps keep those droplets in. If you've got older kids or teenagers, take this a step further: Encourage them to spread the word. Practice what they might say if they're with friends at the park and someone takes their mask off. Maybe your 13-year-old has been waiting months to see Grandma and could say, "I need to keep my Grandma safe, so do you mind putting your mask on?" Rehearse it with your kids so the conversation goes smoothly. Practice positive thinking and mindfulness In a recent report, researchers interviewed 46 teenagers in California and found that the teens reported a huge sense of loss — similar to the stages of grief. Most of the teens were sleeping badly because of lack of activity and lots of screen time. Kids of all ages — as well as their parents — can probably relate. ​ In addition to the obvious prescription — trade in some of that screen time for physical exercise — try some brain exercises too, like replacing negative thoughts with positive ones. You might try saying a few things you're grateful for each night before dinner or before bed. There's evidence behind that: Gratitude boosts your immune system, lowers blood pressure and motivates us to practice healthy habits. It may feel awkward or cheesy, but practicing mindfulness and positivity very consciously can help kids and parents too. It's also important to watch for signs of something more serious too. "Depression in teenagers sometimes looks like a prickly porcupine. Everybody rubs them the wrong way," adolescent psychologist Lisa Damour says. Don't take it personally; just keep offering them a listening ear." By Allison Aubrey| February 4, 2020 Photo: Chelsea Beck, NPR"Have you ever noticed how tough it is to be present? We spend so much time planning and worrying about the future or dwelling on the past.
"We're in a trance of thinking. We're time traveling," says Tara Brach, a world-renowned psychologist and mindfulness teacher. "We're in the future, we're in the past." And all this ruminating gets in the way of enjoying life — we can miss out on the good stuff. If you reflect on your life, Brach asks, how often can you sense that the fear of failing or not being good enough "was in some way dampening or contracting or pulling you away from real intimacy or spontaneity or enjoying a sunset?" Life Kit host Alison Aubrey spoke with Brach about her latest book, Radical Compassion: Learning to Love Yourself and Your World with the practice of RAIN. The book outlines the mindfulness tool, RAIN, an acronym for a four-step process: recognize, allow, investigate and nurture. This interview has been edited for length and clarity. What is mindfulness at its core. Can you describe mindfulness in a sentence or two? Mindfulness is paying attention to what's happening in the present moment without judgment. What is the purpose? What is the benefit of paying attention to the present moment? We step out of our thoughts about the past and the future, and we actually start occupying a space of presence that is bigger than the particular emotions or thoughts that are going on. Mindfulness gives us more choice as to how we want to experience things, what we want to say, what we want to do. So instead of reacting, we can actually respond from more intelligence, more kindness. It actually lets us inhabit our best selves." The mother-son duo made up after the adorable incident By Kelli Bender| February 28, 2020 1:10PM "Its a familiar scene: a mom trying to do her best with a tired, whiny kid refusing to budge from their spot on the floor or a public place.
This time the tantrum didn't play out at a shopping mall, grocery store or playground; it was at the Pairi Daiza Zoo in Belgium. According to the Daily Mail, three-year old orangutan Berani didn't want to leave playtime when mom Sari came calling. when mom tried to move the little primate from his spot, the kid threw a bit of a tantrum. Instead of giving in, Sari, a skilled and doting mother, literally took matters into her own hands, grabbing Berani and dragging him to a different spot in the zoo exhibit. The relatable moment was captured by photographer Koen Hartkamp, who also witnessed the mother-son duo make up after the silly incident. "Just like all small children, Berani still has to listen to what mum says even though he's getting a bit more independent. ..and judging by the picture he didn't like it," the photographer told Daily Mail." By The Powerful Mind 6 Reasons Why Failue is Actually Good for You
"It can be difficult to get back up when it feels like life is constantly knocking us down. Blow after blow, we keep trying to trudge through our failed experiences to try and reach the moment of success. Each time we fall at a new venture, a new relationship, or a new career, it gets more and more difficult to keep going-at least with the same stamina and optimism as before. We start internalizing all these failures and it becomes a little voice at the back of our minds telling us we are a failure. Once this voice takes over, the threat of giving up and giving in becomes all too real. Contrary to that littel voice, failure is actually a good thing. Winston Churchill defines success as the ability of going from failure to failure without a loss of enthusiasm. There are many benefits to experiencing failure, even though you may not think so initially." July 4, 2019 By Lana Hallowes "How awesome are these NICU nurses? They are going about their important tasks while babywearing the bubs they care for when their parents aren’t able to." Nurses ROCK"The photos, shared by Kangatraining Austrailia show the hardworking nurses in Neonatal Intensive Care Unit (NICU) in Germany doing what they do best-loving and caring for needy babies.
As any babywearing mama, or dad, will know, all babies love to be held close and carried, with the movement soothing them and often putting them to sleep." Women's Mental Health At Key Stages In Life
Photo: Katherine Streeter for NPR
​Menopause Can Start Younger Than You Think: Here's What You Need To Know
By Emily Vaughn & Rhitu Chatterjee
"Would you recognize the signs that your body is going through the big hormonal changes that lead to menopause? Here's what to look for-and what you can do about it."
"Sarah Edrie says she was about 33 when she started to occasionally get a sudden, hot, prickly feeling that radiated into her neck and face, leaving her flushed and breathless. "Sometimes I would sweat. And my heart would race," she says. The sensations subsided in a few moments and seemed to meet the criteria for a panic attack. But Edrie, who has no personal or family history of anxiety, was baffled. She told her doctor and her gynecologist about the episodes, along with a few other health concerns she was starting to notice: Her menstrual cycle was becoming irregular, she had trouble falling asleep and staying asleep, and she was getting night sweats. Their response: a shrug. It wasn't until Edrie went to a fertility clinic at age 39 because she and her partner were having trouble conceiving that she got answers. "They were like, 'Oh, those are hot flashes. It's because you're in perimenopause,' " she says. ​ If you haven't heard the term "perimenopause," you're not alone. Often when women talk about going through menopause, what they're really talking about is perimenopause, a transitional stage during which the body is preparing to stop ovulating, says Dr. Jennifer Payne, who directs the Women's Mood Disorders Center at Johns Hopkins University."
HOW PUBERTY, PREGNANCY AND PERIMENOPAUSE AFFECT MENTAL HEALTH
Listen to the four podcasts below:
"January 14, 2020 • NPR's Morning Edition explores the key reproductive shifts in women's lives — puberty, pregnancy and perimenopause — and how the changes during those times could impact mental and emotional health."
"​January 16, 2020 • Women with a history of depression and anxiety are at a higher risk of having a flare-up during the time leading up to menopause. And getting doctors to take the issue seriously can be challenging."
"​January 15, 2020 • Nearly 1 in 7 women suffers from depression during pregnancy or postpartum. But very few get treatment. Doctors in Massachusetts have a new way to get them help."
"​January 17, 2020 • NPR's Rachel Martin talks to menopause expert Dr. JoAnn Pinkerton, division director of the Midlife Health Center at the University of Virginia, who answers listeners' questions."
By Angela Ceberano
"What if there was a way to systematically fight every single fear you have?
Angela has worked in public relations for over a decade, gaining invaluable experience and contacts throughout the industry. In the last ten years, Angela has represented some of the biggest international celebrities and brands. At 28 she saw an opportunity to create a new-school PR agency that was obsessed and addicted to results. Angela began Australian based Flourish PR in February 2010 and the business has grown from a home office into a busy dynamic agency. Angela runs a dedicated team of publicists and creatives who are new school thinkers in the world of PR."
​This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx
By Guy Winch, Ted Talk
"​We'll go to the doctor when we feel flu-ish or a nagging pain. So why don't we see a health professional when we feel emotional pain: guilt, loss, loneliness? Too many of us deal with common psychological-health issues on our own, says Guy Winch. But we don't have to. He makes a compelling case to practice emotional hygiene — taking care of our emotions, our minds, with the same diligence we take care of our bodies."
By: Dr. Wendy Suzuki, Ted Talk
Wendy Suzuki is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain.
"What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's."
Setting meaningful goals can help manage symptoms of anxiety and depression. By setting meaningful goals, you eliminate feelings of being lost or stagnant in life and create a clear path for achieving your goals. This clear path and your connection to the "why" will help you stay motivated by keeping your focus on achieving such a meaningful goal. You'll have the ability to visualize your success.
Photo: Strelka Institute/Flickr/Attribution License According to a study conducted by University of Kansas professor Jeffrey Hall and published in the Journal of Social and Personal Relationships, you can forget about fast friends. The path to becoming BFF’s requires time-and not just any hours will do. “For working adults, more time at work was associated with less closeness in friendship,” Hall says. “Instead, time spent in leisure, at home, or at play really mattered.” In all, you’ll have to dedicate 50 hours to graduate from acquaintance to “casual friend,” 90 hours to jump to “friend,” and 200-plus hours to claim “close friend” status. The good news? That gives you plenty of time to finish making those friendship bracelets.
By: Dr. Drew Appleby Do you have a procrastinator personality?
Procrastination is one of the most damaging characteristics that students display because it robs them of good grades and prevents them from maintaining productive and healthy relationships with their teachers, families and friends. Procrastination can have both external (e.g., situations involving work overloads) and internal causes (e.g., personality characteristics). The following six procrastinator personalities identified by Sapadin (2012) in her book "How to Beat Procrastination in the Digital Age: 6 Unique Change Programs for 6 Personality Styles" are examples of the internal causes that can fuel procrastination. I highly recommend Sapadin’s book because it provides thinking, speaking and action strategies tailor-made for each of the six personality styles designed to help students lessen their tendency to procrastinate. If you are a procrastinator, these six descriptions will help you to know thyself better, the action strategies from Sapadin’s book will teach you how to be true to thyself, but it will be your responsibility to just do it. Here are the six styles. Do you recognize yourself in one or more than one? The perfectionist believes that her value as a human being is at stake every time she undertakes a task. The world is an all-or-nothing place for the perfectionist, which means that if the project she is working on fails, or is not the best, then she is a failure too. Her greatest fear is that she will not measure up to her own expectations or the expectations of others, a belief which may have its origin in a parent who looked at the 98 percent on her term paper and asked what happened to the other 2 percent. Procrastination allows the perfectionist to postpone completing an assignment because if it’s not complete, it can’t be judged. The dreamer yearns for an easy, painless and nonthreatening life. When the world disrupts this dream by presenting difficult challenges, the dreamer retreats into his mind, creating an ideal world in which he is a "special" person who does not have to play by the same rules as everyone else. This dream is very comforting, but it also creates damaging academic, occupational and social/romantic consequences by producing late assignments, unfinished tasks and broken promises. The worrier has an overpowering need to feel safe, but pays a high price for this feeling. Her most fearsome foes are risk and change, which paralyze her because she fears they will push her outside of her narrow comfort zone. Expecting the worst, she creates a stream of negative “what ifs” that predispose her to assume that taking an action will produce a disastrous outcome. The worrier has "better safe than sorry" tattooed on her soul. Hence, worriers experience less joy and fun in their lives than most other people; but they believe it is an acceptable price to pay for feeling safe. The crisis-maker creates lots of drama in his life by waiting until the last minute to get things done. He under-reacts to situations that provide plenty of time to work by saying, "I don’t work well until I really start to feel the pressure," and then over-reacts with great frenzied bursts of activity just before the deadline. This burn-the-candle-at-both-ends strategy may work for the young, but over time it will fail because it will become harder and harder to transform yourself into superman/woman with jolts of adrenaline and caffeine. The defier harbors a deep resentment toward authority, and has learned that the safest way to rebel is to use passive aggressive techniques. When asked to perform a task, a defier will almost always say “sure, I can do that,” but then “forgets” to do what he promised. This strategy provides the defier with a sense of power over others, but unfortunately it often leaves the important people in his life feeling betrayed, manipulated and/or used. When this strategy produces its inevitable negative consequences (e.g., failing a course), the defier consoles himself by thinking that this is the inevitable price he must pay if he wants to do things his own way. The pleaser is always busy, so it doesn’t seem like she is procrastinating. Her focus, however, is not so much on getting her work done, but on pleasing others so they will like her. There is really no problem with that strategy unless she gets distracted from focusing on her own obligations. Pleasers may think they can do it all, yet, over time, they lose the balance between school and fun, work and leisure, and the professional and the personal. Soon she is disappointing not only those she wants so desperately to please, but also herself by producing mediocre work and making up excuses to explain why her work is late. Do you recognize yourself in one or more of these descriptions? If your answer is yes, then you have taken the first step in a journey that can transform you into a happier and more productive person. But don’t forget that this journey has the following three parts:
By: Kate Rope The Myths
The Facts
What This Means: That becoming a mother is a stressful event. In fact, pregnancy itself is actually considered a “stressor” in the medical literature. Struggle is going to be part of the process. It’s like labor and delivery. It is a tremendous physical and emotional undertaking to bring a person into the world. We accept that physical pain and other medical complications can be part and parcel of making and birthing a human being. Why do we think our brains would get away Scott-free? That doesn’t make sense. By: Dr. Emily Esfahani Smith, TED talks "I used to think the whole purpose of life was pursuing happiness. Everyone said the path to happiness was success, so I searched for that ideal job, that perfect boyfriend, that beautiful apartment. But instead of ever feeling fulfilled, I felt anxious and adrift. And I wasn't alone; my friends -- they struggled with this, too. Eventually, I decided to go to graduate school for positive psychology to learn what truly makes people happy. But what I discovered there changed my life. The data showed that chasing happiness can make people unhappy. And what really struck me was this: the suicide rate has been rising around the world, and it recently reached a 30-year high in America. Even though life is getting objectively better by nearly every conceivable standard, more people feel hopeless, depressed and alone. There's an emptiness gnawing away at people, and you don't have to be clinically depressed to feel it. Sooner or later, I think we all wonder: Is this all there is? And according to the research, what predicts this despair is not a lack of happiness. It's a lack of something else, a lack of having meaning in life Our culture is obsessed with happiness, but I came to see that seeking meaning is the more fulfilling path. And the studies show that people who have meaning in life, they're more resilient, they do better in school and at work, and they even live longer." Watch video below to hear more about the pillars to building a more meaningful life. By: Brad Stulberg "When I first started training for marathons a little over ten years ago, my coach told me something I’ve never forgotten: that I would need to learn how to be comfortable with being uncomfortable. I didn’t know it at the time, but that skill, cultivated through running, would help me as much, if not more, off the road as it would on it.
Research shows that, if anything, physical activity boosts short-term brain function and heightens awareness. And even on days they don’t train — which rules out fatigue as a factor — those who habitually push their bodies tend to confront daily stressors with a stoic demeanor. While the traditional benefits of vigorous exercise — like prevention and treatment of diabetes, heart disease, stroke, hypertension, and osteoporosis — are well known and often reported, the most powerful benefit might be the lesson that my coach imparted to me: In a world where comfort is king, arduous physical activity provides a rare opportunity to practice suffering. What’s remarkable and encouraging about these studies is that the subjects weren’t exercising at heroic intensities or volumes. They were simply doing something that was physically challenging for them – going from no exercise to some exercise; one need not be an elite athlete or fitness nerd to reap the bulletproofing benefits of exercise. The truth, cliché as it may sound, is this: When you develop physical fitness, you’re developing life fitness, too." By: Azriel ReShel "We seem to do it naturally for others, but what does it mean to do it for ourselves? For me, holding space means becoming the container to experience myself; to grow, to feel, to express, to test out, to live. It is being present, treating yourself with care, consideration, kindness, compassion and love. Hearing the needs of your body and mind, feeling your emotions, and listening to the yearning of your soul. It’s a way of being, a lifestyle, a profound choice and a stand you take. It’s not a belief system, but is rather a way of being with yourself and meeting your own needs. This can be lifesaving in intimate relationships, where we can ruin a good thing by trying to make the other meet all our needs. We spend every minute of the day with ourselves. How much of it is good, supportive, and kind?"
Click on the link below to read a more in-depth description on 9 examples of how you can shape your life for the purpose of 'being there' for yourself. 9 steps to holding space for yourself: 1. Embracing your imperfection 2. Saying no 3. Developing boundaries. 4. Communing with yourself 5. Listening 6. Reaching for support 7. Being authentic 8. Being a good parent to yourself 9. Developing supportive rituals By David Gelles, NY Times "Anger is a natural, life-affirming emotion. It lets us know when a boundary has been crossed, when our needs are not being met, or when someone we care about is in danger. But when misdirected, anger can harm our physical health and our relationships. Being mindful of anger means not suppressing, denying or avoiding it and also not acting out in harmful ways. Instead, connect with the direct experience of the anger, and then decide what action you want to take.” — Jessica Morey, executive director of Inward Bound Mindfulness Education"
Here is a list of points that Ms. Morey suggests when processing anger: Recognize and respect that anger is happening. It’s part of the human experience. Stop fueling the anger: Cut off the stories about how you were wronged or why your anger is justified. Instead, shift your attention to the body. What part of your body is not feeling angry? Your feet? Your back? The breath at the tip of your nose? Are there any sensations in your body that feel neutral, even pleasant? What else is happening around you? Are there any neutral or pleasant sounds you can attend to? Rest your attention on these sensations for a few minutes, allowing yourself to find some calm. If your mind wanders back into thinking about the anger-producing situation, come back to these neutral sensations. Investigate the anger more directly. Where do you feel it? Is it in your chest? Your hands? Your jaw? What does the anger feel like? How do the sensations of anger change as you pay attention to them? Do any other emotions show up underneath the anger? Explore the information this anger has for you. What is its message? What does it need? Was a boundary crossed? Reflect on how you could skillfully respond to what is making you angry. What would be the most helpful response right now? Finally, commit to taking whatever skillful action is needed without doing any harm — whether it’s a walk, a nap or a direct, difficult conversation. By David Gelles, NY Times "Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater equanimity, acceptance and joy. Take a deep breath, and get ready to relax."
Click below for a list of guided meditation and mindfulness exercises. By JESSICA ZUCKER and RYAN ALEXANDER-TANNER, New York Times Many times holding rigid or high expectations of pregnancy, delivery, or the postpartum period can lead to symptoms of distress. Click below to see more illustrations on how there is no "wrong or right" way to having a baby.
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