They were halfway through their first fourteen-week session when Ken raised his hand. In the grocery store, when the older man cut in front of you, your first reaction was an emotional one. Feelings took over because the thought process wasn't intentional. Let's use the cognitive appraisal mental model to think through this example. What is the personal impact of someone cutting in front of you in the grocery store line? You will be in the grocery store for a few more minutes until someone else at another register finishes up their purchases, and you can use their checkout machine. Feelings aside, this is really the only logical impact that will occur because the man cut in front of you. Based on this information, choosing to be frustrated about an action that will only impact the next five or ten minutes of your night seems cavalier. On the other hand, you could choose to take a deep breath and allow calmness to come over you instead. In the next few minutes, the checkout attendant will again sheepishly smile at you and motion you toward another vacant machine. Life will go on. We don't really know anything about the long-term effects of suppressing ovulation, which is worrisome to many of us in health care. For this reason, I prefer other ways of treating hormonal issues that I consider safer, healthier, and more effective. As with antidepressants, the pill only masks the underlying imbalance problem rather than addressing it. Be sure to supplement with vitamin B and a good multivitamin. The pill contributes to lower levels of vitamin B and other nutrients, so make sure to keep restoring your body's nutritional reserves to a healthy level. Like many of my patients, Michelle was initially overwhelmed by the thought of all the changes I was asking her to make. I reassured her that she could make these changes at her own pace--or not at all. The important thing was that she understood how her body worked and what her options were. The first suggestion I made was that she start eating more frequently: three meals and two snacks evenly spaced throughout the day, with her first meal taken within an hour of waking up.

That would help balance out Michelle's blood-sugar levels, combating insulin resistance. Jeanie knew that he had played in his high school band, and maybe even college, but he could no longer read music because of his dementia. But in rehearsal, Jeanie said, Ken raised his hand and, looking at his sheet music, he said, Wait a minute--you said F-sharp, but I don't have that. <a href=''>Even</a> Jeanie was surprised by the group's capacity and hunger to learn. <a href=''>They</a> want to bring it to a higher level, she said, and they have. <a href=''>Their</a> sight reading is a miracle to me. <a href=''>We</a> are doing three- and four-part harmony. <a href=''>At</a> their first performance, the audience was packed with more than 250 people. <a href=''>Word</a> about the power of the chorus got out quickly, with help from local public radio, and at their next session the chorus grew from thirty-five members to seventy. <a href=''>By</a> the end of the third fourteen-week session, the chorus had ninety people and decided to split into two groups. <a href=''>Jeanie</a> saw it as good timing--that the community was hungry for something positive and ambitious. <a href=''>You</a> might be reading this and thinking, But the point isn't that his action will only physically affect the next ten minutes of my life. <a href=''>The</a> point is that I am just as important as that man, and his actions didn't make it seem that way. <a href=''>Although</a> this is a fair assessment, and a valid issue to have, the dichotomy of control model asks us to consider what about this situation we can control. <a href=''>We</a> can control our own reaction. <a href=''>However,</a> we can't control the actions of other people, and there's nothing we could have done to control the actions of the stranger in the grocery store. <a href=''>The</a> stoic philosophy would say that because you cannot control the outcome of that situation, you should ignore it and not allow it to affect your day. <a href=''>Similarly,</a> stoicism would say you can't derive your worth from the external world. <a href=''>Don't</a> allow one stranger's actions to be enough to make you feel less-than. <a href=''>Use</a> the dichotomy of control principle to ask yourself, Is this something I can do something about? <br /><br /><a href=''>Or</a> is this something I have to let go? <a href=''>Eating</a> more protein and healthy fats while cutting back on the sweets and starches would also go a long way toward achieving those goals. <a href='[]=<a+href=></a>'>Exercise</a> would help both with insulin resistance and stress relief. <a href=''>So</a> would getting sufficient restful sleep. <a href=''>Finally,</a> looking at the sources of stress in her life would make a huge difference for her. <a href=''>While</a> this was all a lot to take in and to think about changing, Michelle was relieved to know that there were solutions. <a href=''>And</a> she found it empowering to know that she could make these changes, which would improve her health, her mood, and her life. <a href=''>I</a> like knowing that I don't have to depend on anyone else to fix this, she told me on her second visit. <a href=''>There</a> is a lot that I can do! <a href=''>Michelle</a> started slowly, just cutting back on sweets and making an effort to start the day with a high-protein breakfast. <a href=''>When</a> she saw what a difference this made to her mood, energy, and PMS symptoms, she decided to give my full 28-day plan a try. <a href=''>We</a> are creative to our last breath, she said, the one thing that keeps growing is our creativity. <a href=''>We</a> just have to provide those experiences to each other. <a href=''>And</a> the chorus's website and training tools have spawned at least twenty additional choruses across the country. <a href=''>There</a> are countless stories of the power of Giving Voice for its participants, care partners, volunteers, and elders alike. <a href=''>But</a> the effects have been trickier to research. <a href=''>One</a> study on the group found improvements in depression and quality of life for both people with dementia and their care partners. <a href=''>But</a> the number in the study was so small (fewer than twenty people) that it is impossible to generalize the results. <a href=''>The</a> choirs were led by professional directors and accompanists, met for ninety minutes each week, and gave several public performances, although less formal than Giving Voice's elaborate Love Never Forgets. <a href=''>The</a> eagerly awaited results were that after six months, choir members reported being less lonely and more interested in life. <br /><br /><a href=''>But,</a> disappointingly, researchers did not find improvements in physical or cognitive health. <a href=''>Try</a> not to get hung up on principles. <a href=''>But</a> ask yourself: will starting a confrontation make you more or less content in the end? <a href=''>Train</a> yourself to slow down your reaction time. <a href=''>Remember</a> that the more thorough you are in using this mental model, the less mess you'll have to clean up later. <a href=''>You</a> can practice using cognitive appraisal during meditation, or even during your scenario analysis of the day. <a href=''>Think</a> through the challenges of the day and how you'll respond to each one. <a href=''>Seneca</a> the Younger, also known as just Seneca, was a Roman philosopher and is a big name is Stoicism. <a href=''>These</a> are additional tangible practices to achieve stoicism in your day-to-day life, as told by his teachings. <a href=''>Practice</a> wanting. <a href=''>Seneca</a> asserts that it was essential to his mental health as a stoic is to take a couple of days out of the month and live in poverty. <a href=''>She</a> found a 20-minute workout routine she could do four times a week while her children napped (see Resources for some suggestions) and discovered that exercising made her feel both more calm and more energized. <a href=''>She</a> and her husband also found a sitter to take the children one morning each weekend, giving the couple a few hours together. <a href=''>The</a> changes Michelle made paid off quickly. <a href=''>Within</a> 28 days of going on my plan, she experienced significant relief. <a href=''>By</a> the third month she told me, I feel like my old self again! <a href=''>Michelle</a> is still figuring out how to modify the stress in her present life while continuing to explore ways of releasing historical stress. <a href=''>But</a> knowing there is a solution, as she puts it, makes all the difference in the world. <a href=''>Chantelle</a> was a 47-year-old marketing executive who, until recently, had felt a real sense of satisfaction in her life. <a href=''>The</a> mother of two college-age children, she had been enjoying the newfound freedom of not having her kids at home. <br /><br /><a href=''>She</a> and her second husband enjoyed a solid second marriage that had just passed the five-year mark. <a href=''>But</a> while we wait for researchers to design large-scale studies and for funders to support them, let's not deny the power of experiencing those magic elements--what Kivnick identifies as growth and mastery, being helpful and being helped. <a href=''>Participants</a> share stories with Mary and Jeanie about Giving Voice giving them a reason to hope, a reason to get out of bed in the morning, and a way to share in something joyful with their care partner. <a href=''>But</a> Mary says that at its heart, Giving Voice, like On a Positive Note, is about changing the stigma by changing expectations. <a href=''>Mary</a> was on stage with the chorus at the Ordway. <a href=''>I</a> was overwhelmed with their accomplishment singing nine new songs, she said. <a href=''>But</a> the medical field, which is perhaps the most powerful authority for families with dementia, is hobbled by low expectations or perhaps more generously a general lack of awareness that the arts in general, and choral singing in particular, are even possibilities. <a href=''>Mary</a> told me that the group recently sang at a major dementia conference in the Midwest. <a href=''>The</a> chorus was sitting on stage nearby as two doctors were asked about what people with dementia can do to live well after diagnosis. <a href=''>And</a> they said,Eat well and exercise,' said Mary. It was stunning how they were not aware that there were sixty people sitting right there who were totally engaged and living well with Alzheimer's. On these impoverished days, he would wear older, dirty clothes, eat smaller meals, and deny himself small joys that on an ordinary day, he would indulge in. Train yourself to think there's no good or bad. We have been told since childhood that there is a good side and a bad side. Good guys and bad guys. The good witch and the wicked witch of the west. However, words like good and bad are entirely subjective. Perception is everything. This is why you should wipe those words out of your vocabulary. There's no such thing as good or bad- just the way you perceive a situation as better or worse for you.