Assuming they had reached Asia, they referred to the inhabitants they encountered as Indians. I chose to use Native Americans as it appears to be the term most commonly accepted among Indigenous people, though I recognize that it is not uniformly accepted. Jim Crow laws were laws that enforced racial segregation, denying Black people the right to vote, hold jobs, get an education, or other opportunities. Redlining refers to the denial of services to residents of specific, often racially associated, neighborhoods--for example, banks denying mortgages, mostly to People of Color in urban areas, preventing them from buying a home in certain neighborhoods. Here are a few ideas for zapping them. Thought: This is too hard. Thought Zapper: Yes, this is hard, but it's not too hard. Exercise is meant to be challenging, and I am up for the challenge. Thought: I couldn't finish (or keep up with) the class/DVD/workout routine. That proves I'm not cut out for this. Thought Zapper: Nonsense. Sometimes I'm up for the full workout, and sometimes I'm not. It's a process of getting fit, and I get stronger with each workout. Thought: This is boring. There must be something else -- an accepting and permissive climate -- before people will make available to a group their maximum creative potential. Perhaps this is illustrated in the following verbatim excerpt from a recorded interview with a young woman, a member of a discussion group: D: I think that follows from the same thing I said about the leadership. Am I still adjusting in that situation so that I'm afraid to throw out anything that might be a revolutionary idea or might be something startling, because I'm a little bit afraid of what's going to happen? I think I've gotten to that point of deciding that it isn't good, but what I'm going to do about it is something else again. Interviewer: What you're really saying then, is that you feel a little bit of reluctance to reveal perhaps your whole self.

It might be that there's something that you're holding back there. I think there's something, whether it is in a group relationship or personal relationship, I hold back something of me. And I have -- and I think when I say, What do your friends think of you, and so on, that would be one thing that would occur to me. My friends have said, You don't give at all of yourself. THIS IS YOU TRYING TO COPE This article is for the people who are tired of thinking they are messed up for what they do, tired of feeling they just need to get over themselves, or tired of blaming themselves for bringing on their dis-ease. We'll view behaviors, disorders, and diseases through a compassionate lens, seeing their original value as safety devices and lifeguards, however maladaptive they may be, and give you a new way to conceptualize coping. By the end of the article you'll also have a game plan for healing. Whatever's going on for you, I want you to know: you're not stupid, you're not lazy, you're not too sensitive. You may have mental health challenges, but hey, I worry more about those who don't have mental health challenges. I'm not sure it's such a great trait to be well adjusted to this sick world. I'd rather we move away from the stigma associated with mental health challenges and see their value. I'm not going to tell you to suck it up and try harder. I'm going to explain how you got to this place and offer compassion for how difficult it is. Thought Zapper: I'm not looking at this the right way. What's my reason for exercising? Is it to be entertained or to get fit? I need to remember my motivating factor, and that will help me reframe this. Thought: I'm going to look stupid (or fat . Thought Zapper: Everyone is a beginner at one time or another.

No one is looking at me; Besides, it's a learning curve, and every time I work out, I get more confident. What negative thoughts pop up for you when you're exercising or trying to get yourself to do so? What zappers can you apply in those moments to blast them and keep yourself on track? Well, I think that is right -- or consciously think so. I can't figure out what I don't give, but I think this has pointed out, they're probably right. Int: One of the learnings might be, now, a little more sensitivity to that fact, that perhaps there is some truth in that. D: I think there is. Int: As I get your feeling, you're not real sure what it is that you're holding back -- D: That's right. Int: That's why it's kind of puzzling. D: Yes, I'm not at all sure what it is. Int: You're much more sure that perhaps this thing is true, but you're not just sure what aspect of yourself is being held in check. D: I think that is right. We'll keep our focus on putting you back in control, so you have choices and stop feeling commandeered into behaviors that don't serve you. THE COUNTERINTUITIVE WISDOM OF SUBSTANCE ABUSE AND MORE My name is Lindo Bacon and I am a human being who suffered so much that I turned to drugs, alcohol, food, shopping, workaholism, perfectionism, and other behaviors to soothe or distract myself from my pain. I am grateful I found ways to temporarily cope with my circumstances. I recognize that these behaviors also cause pain and I would like to cultivate other skills that let me sit with and manage the challenges of being human. Imagine how starting with this introduction changes the conversation on addiction and coping behaviors.

Consider the contrast to the more typical treatment program self-introductions: My name is Lindo and I'm a drug addict. It also acknowledges that pain is part of the human experience and that we all need coping strategies. Our coping behaviors come from wisdom and allow us to manage in a difficult world. Consider substance abuse, which allows you to temporarily escape your circumstances. Now that you've got your mind aligned with your intentions, let's get you moving! The fitness advice available to us could paper the planet. The trick is to discover simple guidelines that make it easy for you to find the right path for yourself and to stick with it. Less is more, in that if you can ingrain only the smartest fundamental choices into your thinking, you can make it very easy for yourself. Dr Adam's guidelines below take the best of world-class thinking and boil it down, giving you the essential formula you need to succeed. Your task for today is to craft your game plan. Take some time tonight to write this out. The more precise you are, the better your aim--and the better your chances of hitting your target of making fitness a regular part of your life. Dr Adam's Exercise Prescription Schedule it. It's a definite desire to please and not to get into something that might not please. I like to please. And apparently I have gotten a great deal of satisfaction in being a nice little girl and so forth and soon -- I think I can work that back to childhood. That was the thing that would appeal to me -- I was a nice little girl -- I was a good girl and so forth and so on, and that I enjoyed. Int: And you can even see perhaps some origins of this that you do have the feeling of wanting people to like you and like the things you do. From these statements it would appear that this group member is beginning to understand how closely related are her feelings of being accepted by others and her participation in groups.

Here is a person who has in the past been unable to give of herself freely, she has held herself in check, withheld her revolutionary ideas. Group Members Feel That Responsibility for Evaluation Lies Within Themselves. Another meaning which a self-directing group experience has for individual members seems to be that they begin to shift the responsibility for evaluation from the leader (or others) to themselves. They become more willing to look at themselves honestly. It's a brilliant response if you need to take care of yourself in the moment. However, it can also keep you stuck, worsen problems, and create new difficulties--and it doesn't help in the long-term. THE BIOLOGY OF EMOTIONAL REGULATION Earlier we learned about the prefrontal cortex, the brain area that helps regulate the limbic system (the emotional center). A well-developed prefrontal cortex allows you to consider your emotions and make choices that are beneficial (even if they go against instinct), that are harder, or that fail to give immediate gratification. With a poorly developed prefrontal cortex, emotions rule. Our brains are wired to make essential behaviors pleasurable to increase the odds that we will repeat them. Scientists call this reward-based learning. Eating and sex are examples of essential behaviors. As both are required for human survival, it's not surprising they are biologically wired to trigger a potentially pleasurable response. Carve out dedicated time for it, just like anything else that's important. Make it regular. Although it's ideal to try to do something on most days, on average, three days a week for thirty minutes each time is the minimum most people need to stay healthy and reduce stress. We get increased benefits for every additional day we add in, up to six days each week. Make it fit your life. Choose something that is challenging but doable and that fits into your schedule and budget.