I recently met a night owl named Marie, who works full-time and has two young children aged three and five. She has been a night owl since her teens and she told me that she would, given half a chance, stay up until 2 or 3 in the morning and …

Of course, what is listed in business practice would hopefully be generating your income. But at this point in the process, let's enjoy a radical detachment from capitalism and how it exists within our practice. There may be overlap in these categories. In part this draws from my last article …

Be the implacable coach. Be the kind of mentor to yourself that will not stand by and watch you waste your potential. You are not mediocre. Your discontent is telling you that where you belong is not where you are. What are the automatic thoughts in your head at this …

If you are sensitive to caffeine, you will still be feeling the effects of an afternoon cup of coffee in the middle of the night, lying awake and wondering why you can't sleep. But quoting average figures is misleading because some people break down caffeine much faster than others. The …

This may seem an easy task, but once you begin practicing mindfulness, you will become aware of how frequently we judge ourselves and our thoughts. Here are some examples of sentences used in the judgment of ourselves and others: I'm not good at this task. We buy them or we …

What Mindfulness Truly Means Mindfulness means being aware of the things happening right this very moment in both our immediate surroundings and in ourselves -- our thoughts, our emotions, our physical sensations, and our behaviors. The purpose of this awareness is to prevent us from being controlled by these events. Or …

That's where DBT differs. DBT Promotes Acceptance-Based Behaviors Dialectical Behavior Therapy is a form of CBT, but what makes it more successful and unique is its emphasis on dialectical thinking and mindfulness. Instead of treating the symptoms as problems to be solved, this therapy puts equal focus on the acceptance …

If you feel better, you can go for more the following week. If you feel worse, you might want to wait some extra time before you try it again. When it comes to exercising, the most important thing you can do to minimize stress is to ensure that your body …

Select one of these values and determine why it is important for you. Get a piece of paper and write down your reasons as to why it is important. Be as vivid as possible. Psychologists and researchers agree that this can help reduce stress and anxiety. In a study that …

So, in this method he is able to identify the different emotional triggers he includes in his daily routine and is able to find a way to deal with those triggers. Behavioral activation is a useful and often used tool in Cognitive Behavioral Therapy because it deals with both the …

You don't have to sit there every day and write a Dear Diary entry. Sometimes, you just have to track your moods and keep things in order like you would if you were balancing a checkarticle. Instead of trying to be creative or expressive, you might just want to take …

Some treatments require a lot more intensive procedures than others. Let's look at Exposure and Response Therapy, for example. This type of therapy can be applicable for people who have OCD about physical things like about getting germs from touching a doorknob. The simple ERT procedure would be to let …

It's almost like an addiction, and in short order, we have a list of reasons to be afraid that's increasingly more removed from where we started. To get on with living we need to take a step back and put them in a proper perspective. Generally, you can do this …

An example of such avoidance is a person that gets into a car accident. Each time the person drove after that they were afraid of having an accident, which caused them to have anxiety. Due to anxiety, even small experiences while driving cause panic attacks. The person avoids driving altogether …

Once you have figured out the cause, jot it down. Write down a sentence that is simple and clear that states what the main cause of your problem is. Now shift your focus to brainstorming on ideas that can help you to overcome that problem. The belief that things cannot …

There have been numerous cases in which people in relationships with BPD sufferers have seemingly willed themselves into illness, and eventually, death, in order to leave the relationship. But it is important to remember that this is your life. If you are anxious and unhappy in the relationship more than …

However, there is likely more than a little truth to their claim that they cannot get by without it. Arguing flat out against these illogical statements does the job of invalidating the BPD sufferer, something we must seek to avoid. However, if you truly feel the need to discuss the …

That's okay. The goal here is simply to help them to understand how these situations make you feel and react. As you know, the challenges of BPD mean you are easily drawn into arguments, conflict and dramas. Ensure your partner understands the way your anger can creep up on you …

It's much easier to smoke or drink than to go to psychotherapy or exercise. The former will make the depression gloomier and allow you to develop the condition, while the latter will allow you to recover. If you find yourself engaging in any type of substance abuse or you change …

Have you found yourself? Conformity is the compliant behavior of an individual with respect to the norms and expectations of a social group. Such behavior includes agreement with valid, generally accepted, group norms that are typically enforced through peer pressure. In practice, individuals and groups aspire to fully adapt to …

Below that manifest submission, lies a large amount of aggressiveness that is expressed passively--that is very important. Because these individuals do not allow their aggression to surface, but rather turn it inward, a common symptom is anxiety. This anxiety is often expressed as health concerns--hypochondria. Dependent, obsessive-compulsive and avoidant disorders …

And just as we set work goals, finance goals, or relationship goals, we can set health goals. Remember, we are a key player in our own health. The more we know about our health and what we want to achieve, the better we can work toward it and enlist the …

The codependent person has a need to help everyone, and rarely refuses to provide help. Their personal motto is, I am only good when I am needed. Those who do not suffer from this condition have a different perception with respect to interpersonal relationships. Whereas a codependent person manages to …

Make it a habit to stretch for a couple of minutes when you wake up and also intermittently at your desk at work to prevent tight muscle spasm. Yoga or Pilates is a great way for your body to integrate the muscles, bones, and fascia to prevent stiffness. All of …

Based on research I had been doing on inflammation, gut health, and the immune system through the Institute for Functional Medicine, I decided to follow an anti-inflammatory diet that helped to repair my gut, got more sleep, and managed my pain using mindfulness and relaxation techniques, massage, and acupuncture. My …

Given that the body is warm and has a ready supply of nutrients in the bloodstream, it provides the ideal environment for microorganisms to grow and replicate. Foreign infectious agents thrive under these conditions and therefore try to break down the body's barriers to take advantage of this environment and …

These nonspecialized cells and antibodies from the innate immune system are the first responders that activate after any threat. They reconnoiter the situation, clear away small numbers of invaders, and shore up the defenses to prevent further unexpected contact. The key here is that these troops respond the same way …

Type 1 diabetes Pancreas Psoriasis Skin Hashimoto's disease (Hypothyroid) Thyroid Graves' disease (Hyperthyroid) Thyroid Lupus Multiple systems (eg, joints, skin, kidney) Myasthenia gravis Muscles Vasculitis Blood vessels Within the skin, there are three key layers: the epidermis, the dermis and the hypodermis. The Epidermis The epidermis varies in depth, depending …

Writing is one of the most effective, and affordable, methods of mental and emotional self-care. The simple act of placing your thoughts on the article helps immensely with processing challenging emotions, working out complex problems, sparking creativity, and bringing ideas to life. You can call it journaling, free writing, or …

Remember, indigenous cultures have 20,000- 30,000 strains of gut bacteria, whereas in the west the figure is closer to 5,000-10,000. This loss of diversity also means a major loss of immunity, since 70% of the immune system is comes from the gut and microbiome. The loss …

And most of us have experienced a night or two of poor sleep after a long flight across several time zones. However, our bodies are designed to adapt only occasionally, not constantly. Sleep specialists have found that most patients suffering from sleep disorders have negative belief systems about sleep, and …

As for how much nature is necessary to reap the most benefits, Finnish researchers developing antidotes to depression prescribe several short immersions per week, with a forty-minute walk showing significant benefits to state of mind. Meanwhile, trained forest therapy guides in the U. But rejuvenation can also be as simple …

It can also be taken as a supplement, and Alpha-GPC is a recommended form, 300 mg, 1-2 times daily. Immediate relief from anxiety Anxiety feels really, really terrible. When feeling strong or overwhelming anxiety, you want relief--as soon as possible. With intense anxiety, long-term solutions go out the window. Stopping …

If you have reached your limits and need a break, short-term or long-term, in your relationship, we encourage you to focus on your own self-care and problem solving and to build a better life for yourself even if you decide that your life cannot include your loved one. If you've …

The downside to Pluto in Capricorn is that it gives you a world-weariness that you haven't really earned. You may feel like you've seen it all, but you haven't. You're still a kid playing at being a grown-up. Making that adjustment--putting aside the child's idea of an adult to make …

Not just the goal you are pursuing and what you achieve, but when you use what you have and achieved to bring joy to others as well. What do you have? I hope that you have learned some important truths and those have enriched your life in some way or …

They did, however, see the logic of smaller, positive goals in a stepwise approach. They also found that Emily showed interest in and was willing to discuss alternatives to smoking pot, even though she still refused to talk about quitting. Even if her ideas of how else to spend her …

At some point you'll meet the person who can stand shoulder to shoulder with you, and when you do--that's the one. Libra Venus/Virgo Sun: You attract sophisticated types. They're sharp dressers and penetrating thinkers. But what looks good on paper doesn't always translate to the bedroom. There can be …

The archbishop reminded me that when you forgive, you are liberating yourself from the rage or resentment churning within you. In forgiving, you release yourself. Forgiving is a process that won't happen overnight. The journey begins by first allowing yourself to fully feel your pain. Reaching out to a friend …

Your body will even try to manipulate your thinking to maintain the same negative patterns that created this behavior so it can feel safe and comfortable again. Thinking about and seeing what you want to realize in your mind's eye, will manifesting positive emotion and passion in your body. Every …