Date Tags advice

To survive, we need other living beings, beings who are bound to be different from us. That is simply the way things are. Because of the differences we have, the practice of loving friendliness is absolutely necessary. It is what ties all of us together. Lemon balm has long been used to improve nighttime calm. Lemon balm also boasts antianxiety benefits. In one double-blind, placebo-controlled study, healthy volunteers received either a standardized lemon balm extract or a placebo for seven days. By the end of the study, the researchers noted that the lemon balm supplement enhanced mood and significantly increased calmness.[12] Magnesium is the most effective relaxation mineral available, and it can improve your quality of sleep. This was shown in an eight-week double-blind, placebo-controlled trial of forty-six elderly volunteers suffering from insomnia. Those taking a magnesium supplement experienced an increase in the time spent sleeping as well as an uptick in the hormone melatonin compared to those taking a placebo. The participants taking the magnesium also reported falling asleep faster and experiencing fewer sleepless nights. Blood tests also found that they had lower cortisol levels, indicating less nighttime anxiety.[13] Are you convinced yet? I hope so, because I can't overemphasize the importance of this piece of the depression-treatment puzzle. As soon as Pete's brain started receiving better nutrients, he and his family were relieved to see dramatic improvements in his mood and behavior. Sensing that he was on the right path, he continued following the recommended protocol faithfully and began taking antidepressants again, which were more effective because of his supplements and diet changes. Giving his brain what it needed--through supplements and healthy eating--was an important part of the whole-person approach that turned out to be the game changer for Pete. Depression treatment should avoid the "tried that, won't try it again" mentality. The truth is, getting your body and brain back in balance includes a lot of moving parts, and just because something didn't work the first time around doesn't mean it won't have value when tried in concert with other strategies. Giving your brain the nutrients it requires needs to happen as soon as possible, because it makes everything that follows so much more effective. Right now your mind may be churning.

You're worried about what someone would say to you or think about you when you talk to them. You're concerned that you'll get it all wrong; that everything you do or say is a sure way to ruin your future relationship with this person forever. The point is that conversation is a powerful tool - one that can determine the future course of your life, but when you think of it like that, you just psych yourself out and, let's face it, probably freak out whoever you're talking to. Let's pretend you're in a situation where you need to talk to strangers. It might be at a bar where you hope to get or give a phone number or it could be a work outing where you should be networking with potential business contacts. It doesn't really matter where it is - the point is that you need to walk up to a stranger, introduce yourself, and then engage in an enjoyable, genial conversation. Take a deep breath, because this doesn't have to be as hard as it sounds. I have a few tricks up my sleeve. First, let's narrow down our prospects and make sure you only talk to people likely to respond to you positively: Body Language - People will display certain behaviors if they're interested in talking. Look for uncrossed arms, open legs, upright posture, and someone standing away from the wall, near a crowd. People who are uncomfortable or just plain uninterested will try to make themselves look as unassuming as possible in a corner and fold up into themselves. Eye Contact - If you're scanning the room and someone avoids eye contact with you, they likely don't want to chat. That may or may not dissuade you, but if you're looking for a willing partner, find someone who returns your gaze and smiles. It's friendly and inviting. Look for Romantic Cues - If you're trying to meet a guy, look for sexual cues. Men will scan your body quickly, stand straighter, turn their head to the side, but not out of eye contact range, and smile continuously. It's a ritual - once you recognize it, the process gets much easier. Gauge their Sociability - If someone is talking to five or six other people, and you're still working on developing your conversational skills, I don't recommend you jump into an active conversation. However, if you see them talking genially to different people and they are currently unoccupied, take the opportunity to introduce yourself. I should crib all of this by saying not to overthink the beginning of a conversation.

The last thing you want to do is spend so much time trying to find the "perfect" person to talk to that you end up sitting in the corner smiling and staring at people - you'll become the creepy person that no one wants to talk to. Make a quick decision and get in there. The sooner the better. It's just as important to set a routine wake-up time and to keep this pretty consistent throughout all seven days of the week, ideally within the hour. Most of us wake to an alarm. For larks, it may be easier to skip hitting the snooze button and hop right out of bed. Perhaps opening the blinds, making your bed, or showering cues you to become alert. You could also set up your morning so that waking up is a cue to put on your exercise clothes and head right to the treadmill, as morning is a great time for larks to fit this in. So your cues might begin with the alarm, which leads to grabbing your exercise clothes and putting on your sneakers. Then off you go to exercise. For the owls, the phrase "difficulty getting out of bed" may ring true. Just remember, the pain is temporary. Sleeping in, and even sleeping too much, can be tempting but will create more stress once you finally get out of bed. There goes time to make breakfast. It could be tempting to drive a little too fast in your rush to get to work on time. Woops! If you want to set yourself up for success with the cognitive, emotional, and physical energy to meet your goals, I strongly encourage you to make it a top priority and point of initial focus to get up at your set time without majorly snoozing--plus or minus one hour. You might resist: "What? You want me to be rested, but you're telling me to wake up early, like, all the time?" While your preference may be to sleep until 9 or 10 a.m. or later, remember that the more consistently you go to sleep and wake up at the same times, the easier it'll be for your body to get going when the alarm buzzes.

Waking at 7:30 a.m. might start to feel just a touch easier if you were able to get yourself to sleep at 11:30 p.m. the night before. But it's still hard. Here are some additional strategies to help you get out of bed on time. Alarms: Use multiple alarm clocks that...wait for it...are out of reach when you are in bed, set to staggered times. Why? You know exactly why. You are addicted to hitting the snooze button. You can also download phone apps that make you solve math problems before the alarm will turn off. That way, you can't hit snooze and not remember doing so. And waking up to an energizing music playlist, rather than the dreaded "Beep...Beep...Beep" sound, can change the tone of waking up from dread-filled to inspirational or playful. Stretches: Do some gentle stretching in bed. For example, you can do a soft side stretch. To do this, sit up in bed with your legs crossed. Interlace your fingers with palms facing out and extend both arms straight above your head. Slowly bend from the waist, first to one side, then return to center, and then to the other side. If you are familiar with yoga, try going into Child's Pose and cleansing yourself with some deep ujjayi breaths. Motivations: Find things that motivate you to get up. I am always hungry when I wake up, so the thought of breakfast is what typically lures me out of bed.

Needing to use the bathroom is motivating, so consider the surprising value of mild discomfort from drinking a bedtime tea the night before. Getting out of bed could give you more time with family. It could mean you have time to call a friend or loved one before he or she heads to work for the day. Any of these may be all the enticement you need--just remind yourself of it when you're debating whether or not to hit snooze. Ask for Help: You may want to ask for help from trusted people in your world. Young children wanting or needing help with their own morning rituals are sometimes all the assistance you need, since you're already accountable to them. Alternatively, you could ask someone to soothe your transition, perhaps by having them call or have sent an encouraging email or text message the night before that you read upon awakening. I like to call my lark of a husband, who is always up before me, into the room when my alarm goes off. He has me sit up in bed, which can feel painful, and then he hugs me--a reward that softens the blow of sitting upright. Psychotherapy will not fix you. You will fix you. A psychotherapist's task is to help you help yourself. Think of the Chinese proverb, "Give a man a fish, you feed him for a day. Teach a man to fish, you feed him for a lifetime." Advice-giving creates dependency, whereas helping you discover your desires and motives creates self-awareness. The goal of psychotherapy is to empower you with ways to deal with life issues, learn the triggers for your depression, and build resiliency, so you can find well-being. Psychotherapy does not always make you feel better. Making a break-through in therapy is always exciting and meaningful. However, achieving awareness sometimes requires you to be brave and fear-less. Recalling memories and experiences, or changing a behavioral style, can be trying, upsetting--even overwhelming. Being in therapy will reduce your symptoms and help you feel better, but it's benefi-cial to know that the journey can sometimes be bumpy.