Date Tags advice

Cindy Geyer of the True Health Initiative, the link between stress and depression is a strong one.[9] Some studies show that stress can suppress the growth of new neurons in the hippocampus, which is linked to depression. Stress causes inflammation in the body--also linked with depression. Reducing and improving how you cope with stress can require a multifaceted approach. But, once again, supporting your brain and body with the right supplements provides a solid foundation for getting the results you need. Holy basil is an Ayurvedic adaptogen long used to counter stress. A growing body of preliminary research suggests that holy basil calms the brain and acts as a natural antianxiety agent and antidepressant, but without the potentially harmful side effects common to pharmaceuticals often used to treat depression and anxiety. B vitamins are critical for anyone experiencing chronic stress or anxiety. Vitamin B1 boosts the immune system and improves the body's ability to handle stressful conditions. Vitamin B3 is crucial in serotonin synthesis. Vitamin B5 helps in modulating stress because of its relation to the adrenals. Bacopa may be best known for its brain-boosting benefits, but it also has been found to reduce anxiety and produce a feeling of calmness and tranquility. This is due to bacopa's ability to regulate the uptake of serotonin, to prevent dopamine receptor dysfunction, and to support the activity of GABA. As a bonus, bacopa also improves the quality of sleep. Choline is another well-known brain nutrient with mood benefits, and some studies suggest that supplementation may have a calming effect. Choline has also been shown to improve mania in people suffering from bipolar disorder. GABA, technically known as gamma-aminobutyric acid, is a nonessential amino acid that functions as a neurotransmitter, calming the brain by preventing too many neurons from firing at once. This essentially reduces brain activity and acts like a brake during times of runaway stress. As a bonus, studies show that GABA enhances sleep and the production of endorphins, the feel-good brain chemicals that boost mood. L-theanine, an amino acid found in green tea, has a calming effect, reduces the physiological response to stress, and increases dopamine, serotonin, and the inhibitory neurotransmitter glycine. Studies show that L-theanine induces alpha brain wave activity in a dose-dependent manner, which makes people feel more relaxed without making them sleepy.

If you've read anything else about body language, meeting people, or generating rapport, you've probably heard about synchronizing. For the most part, I don't recommend this for dating or picking up the opposite sex. There is a very fine power structure between a man and a woman when they first meet. You might be more likable by mirroring the other person, but you also tell them that you're not comfortable being yourself and therefore you give away a lot of your own power. But, this is a book about being likable and posture mirroring and synchronization work wonders when you're trying to become more likable - so much so that I cannot ignore it. What is this powerful tool that can revolutionize how you interact with people you meet? It's exactly like it sounds - you meet someone and work to mirror their actions in your own. Very important note here: don't play Simon Says with your new friend. Copying someone too overtly is not only obnoxious; it doesn't reveal anything about you as a person. It simply shows that you're incapable of being interesting on your own terms. If you can synchronize certain aspects of your interaction with the person you've just met, however, they will feel instantly at ease talking to you. After all, who are you most comfortable with in the world? Yourself, right? So, if you can offer that to a stranger, they'll fall into an immediately comfortable state that opens them up to you and your conversation. Take time to get your thoughts out well before bedtime. Write them down, speak them into a recording app on your phone, or talk about them with a trusted friend or loved one. Making time for the thoughts to be expressed will help keep them from creeping in when it's time to relax. Do relaxation exercises, such as the progressive muscle relaxation offered in the next section. Or you could do one of the exercises suggested in Principle 3 to help you cope with strong emotions. Consider making exercise your keystone habit and see if that helps reduce your mental activity at night.

Avoiding Life by Going to Bed: Sometimes it's tempting to get into bed because you feel sad, lonely, or you want to escape life. This applies to going to bed early and sneaking in a daytime nap. Sleeping can be a way to avoid the pain of being awake, which feels good in the moment but also prevents you from engaging in things you value, working toward important goals, and encountering other sources of pleasure. Moreover, while it feels soothing in the moment, it can continue to exacerbate sleep irregularities. Crawling into bed does more harm than good. So gently and lovingly try to stay awake. Principle 3 will help you learn skills to break avoidance traps such as this classic one. The first step is creating cues to tell your body that it is time to wind down. This prebedtime ritual, also referred to as a "buffer zone," takes place roughly an hour before bed and is the transitional time when you give your mind and body permission to become less alert and slow down. First, choose a time when you will regularly fall asleep. As a lark, this might be 10 p.m., whereas for an owl it may be closer to 11:30 p.m. or midnight. Then, the cue for the buffer zone will come about forty-five to sixty minutes before this. This may be easy for larks, who naturally get sleepy at night. In that case, the cue to wind down will often be internal as you notice initial signs of sleepiness around 9 p.m. On the other hand, owls might need to set an intentional cue such as an alarm, the end of a favorite show, or your lark of a partner heading to bed, to help you know it's time to make the transition around 10:30 p.m. Activities in the buffer zone are designed to help you relax. They can include getting ready for bed by putting on pajamas and brushing your teeth, which might be followed by something relaxing such as practicing a guided meditation, listening to music, reading, or watching TV for a limited period of time. If you tend to toss and turn and struggle with quantity or quality of sleep, then it is best to wind down out of bed and, ideally, outside the bedroom. Reserving the bed exclusively for sleeping will help cue your body that it is time to sleep when you get into the bed.

As human beings, we share similar biological designs of flesh, bone, and blood. Despite having such similarities, the fields of mental illness and neurobiology demonstrate that we're not a "one size fits all" society. Treatments work for some, but not for all. Medications work for others, while many find no relief. Research tells us that the future of treating mental illness will move from a universal approach to a more personalized one. Coming down the pike is the field of personalized medicine. Already given the shorthand abbreviation "PM," personalized medicine is described as "the delivery of the right medicine to the right patient at the right dosage." Personalized medicine will build on advances in genetics, therapeutic delivery, and computational biology to create targeted therapies and targeted medications for your unique genetic makeup.27 As a result, this tailored approach will work more successfully, with few if any side effects, and be more cost-efficient. Biomimetics, sometimes called "biomimicry," an innovative science that studies nature and imitates its design, is an up-and-coming field. Researchers promise the creation of artificial neural systems and artificial brain structures to help alleviate depression.28 Furthermore, bionic brain implants will potentially serve as an elegant replacement for ECT, VNS, and DBS treatments of today. Already in test and delivery stages are gene therapy (which alters or replaces defective genes), stem cell therapy (which helps replacement cells take the form of defective or missing cells), and nanomedicine (which sends treatment to the brain directly through the bloodstream). When I think about the future of mental-illness treatment, I brim with excitement. Breakthroughs in science come from creative minds that think out of the box--and from courageous individuals who participate in the research and development of these technologies. The gratitude we owe them is enormous. Loving friendliness is not something we do sitting on a cushion in one place, thinking and thinking and thinking. We must let the power of loving friendliness shine through every encounter with others. Loving friendliness is the underlying principle behind all wholesome thoughts, words, and deeds. With loving friendliness, we recognize more clearly the needs of others and help them readily. With thoughts of loving friendliness we appreciate the success of others with warm feeling. We need loving friendliness in order to live and work with others in harmony. Loving friendliness protects us from the suffering caused by anger and jealousy.

When we cultivate our loving friendliness, our compassion, our appreciative joy for others, and our equanimity, we not only make life more pleasant for those around us, our own lives become peaceful and happy. The power of loving friendliness, like the radiance of the sun, is beyond measure. May all those who are imprisoned legally or illegally, all who are in police custody anywhere in the world meet with peace and happiness. May they be free from greed, anger, aversion, hatred, jealousy, and fear. Let their bodies and minds be filled with thoughts of loving friendliness. Let the peace and tranquillity of loving friendliness pervade their entire bodies and minds. May all who are in hospitals suffering from numerous sicknesses meet with peace and happiness. May they be free from pain, afflictions, depression, disappointment, anxiety, and fear. Let these thoughts of loving friendliness embrace all of them, envelop them. Let their minds and bodies be filled with the thought of loving friendliness. May all mothers who are in pain delivering babies meet with peace and happiness. Let every drop of blood, every cell, every atom, every molecule of their entire bodies and minds be charged with these thoughts of friendliness. May all single parents taking care of their children meet with peace and happiness. May they have the patience, courage, understanding, and determination to meet and overcome the inevitable difficulties, problems, and failures in life. May they be well, happy, and peaceful. May all children abused by adults in numerous ways meet with peace and happiness. May they be filled with thoughts of loving friendliness, compassion, appreciative joy, and equanimity. May they be gentle. May they be relaxed. May their hearts become soft.