You have received the air and continue to repeat the process. You let go and you receive. Some of us do this very efficiently; others, not so much. The lungs have a capacity of five to six litres depending upon your size. You may be breathing in a shallow manner …

On the other hand, although there may have been something you could have done differently, don't overestimate your responsibility. Don't exaggerate and dramatize and make it all about you! Bertie's way of coping with problems was to ignore and avoid them. He was financially and emotionally dependent on his parents …

Hopefully, at this point, you are experiencing a reduction in your depressive symptoms. If so, you will remain at this dosage. If not, another increase may be recommended to find your optimal dosage. As described earlier, many children and adults may not find relief after a prolonged period of taking …

Good health starts in the gut. Yes, your gut is the CEO of your entire body. Your gut gets pissed off when you don't feed it the proper nutrients; eat foods that you are allergic to or can't tolerate well; and unknowingly or knowingly feed it foods that are laced …

Notice how the air flows in and out of the body. Observe what you are thinking and feeling. Make room for these thoughts. Open up to your thoughts: allow them to be there without holding onto them or trying to push them away. If you like, you might imagine that …

Once you've taken care of your responsibilities, there's no reason why you shouldn't enjoy yourself. I am in charge of inspiring and empowering my team at work, and I accept the challenge. I need to give myself permission to celebrate my success and embrace the joy. A vacation is not …

One of the largest professional groups that attempt to forecast the future are investment advisers. There are about two hundred thousand investment advisers, and nearly half are stockbrokers. Most all of them are involved in the $71 billion industry that attempts to predict the future movements of investments.16 Stock …

Forgiveness isn't about letting someone "off the hook." The first and most powerful objection we encounter in ourselves is the mistaken idea that to forgive means looking the other way while somebody "gets away" with something. We see forgiveness as an undeserved get-out-of-jail-free card. That seems wrong somehow, because we …

They took my pain and made it their pain! They asked, Why are you doing this to yourself? and Being self-employed isn't worth going through this much trouble and completely ruining your life and credit. We could say that when I went against my own advice, by not taking care …

However, I want to stress that regardless of your age, it's never too late to start. Numerous studies have shown that changing lifestyle habits in terms of diet and exercise, along with quitting smoking, have significant benefits as you grow older, even if you are already getting your AARP card …

Something severely lacking in depression and anxiety is the access to energy. The biggest benefit I want you to focus upon now is the fact that your body will become flooded with oxygen and endorphins. I do not wish to make this book a technical explanation about the chemicals in …

Are you beginning to see yourself as someone who has the grit to persevere and the hope to keep trying? Brainstorm three ways you can give your time to the people you care about and how that time can be used productively to create closer relationships. Anyone who has experienced …

Well, you have to want change too, and you have to put in effort to make that happen. If you do that, then you can change anything about yourself, and you can effect positive change in other people. When they see how you change, it changes how people perceive you …

Total concentration on the ever-changing breath brings us squarely into the present moment. The same principle can be used in the midst of movement. You can coordinate the activity in which you are involved with your breathing. This lends a flowing rhythm to your movement, and it smoothes out many …

Why are you not asking what you need to do to get a raise and then doing it better than what they expect!? Why are you not proving you're better at your job than everyone else?! Why are you not on hiring websites and in the newspaper classifieds every single …

What will happen?" If you're feeling pressured, do both: stop and organize, and also ask yourself, "What does it matter?" Look at the big picture. Then focus on one thing. Keeping working on this concept until you truly understand that these are simply states of mind and that you can …

This happens to everybody. And there is a simple solution. Put most of your effort into one-pointedness at the beginning. Just keep calling the attention from wandering over and over again. Tough it out. Full instructions on how to do this are in chapters 7 and 8. A couple of …

You don't need to proffer solutions or tell someone about how you went through a similar trial in your life. You just need to listen and be there for them as a friend or loved one. Trust forms the foundation of all relationships - don't treat it lightly. Once you generate …

A folded blanket will do nicely. Don't sit all the way back on the cushion. This position causes its front edge to press into the underside of your thigh, causing nerves to pinch. The result will be leg pain. There are a number of ways you can fold your legs …

That's what successful people do. They often don't feel like getting started either. It starts with me having a good idea for an article. I email my idea to a number of magazine editors and when one of them commissions me to write the article, I'm thrilled. But then I …

That is what my therapist was trying to say in this statement. This is said so often, it has become the mantra of the McLean Hospital Partial Hospital Program. It is meant to address the inertia that comes with depression, the lack of interest in life and in doing things …

Next question, still related to this issue of placing responsibility: Who decided how you were going to respond to this event, such as by saying horrible things to yourself? Next question: Were you in control of the situation? This question focuses directly on responsibility and shame. You would be astonished …

Deaths from overdoses from opioid prescription medications have far exceeded those from heroin for over fifteen years, though heroin overdoses have escalated considerably in recent years. As previously noted, by 2013, opioid sales and dependence had exceeded dependence on either alcohol, cocaine, and marijuana, and deaths from opioids now exceed …

Visit the same spot in nature periodically over the course of a year and really be mindful as to how the landscape is changing each time. Find and explore a forest. Take it slowly and forget about what would make a nice Instagram picture. Instead, listen to the wind in …

Skip any that feel irrelevant. Once a diagnosis is made, the next step is to consider intervention for your depression. In chapter 3, I cover everything you need to know about traditional, alternative, and experimental treatments. Now that you have an understanding of depression, it's time to explore treatments for …

Because so many drugs can contribute to depression, if you are experiencing symptoms of depression, have a health care professional assess the medications you are taking to see if any might be adding to your struggle. Ask if dosages of suspect drugs can be adjusted, eliminated, or replaced with a …

In more than a third of the interviews I conducted, the interviewees were out in their backyards or garages, talking quietly on their phones so no one could hear, or they were behind locked doors in their offices. That lonely silence can be a death sentence in the most severe …

Understand that this is not an all-or-nothing proposition. As I did, you may have parts of your life that you absolutely love and parts that you absolutely hate. There may be parts that you wish could be added to an otherwise great life. Living for your fictional self, whether it …

Your mind automatically absorbs all incoming information and as it finds a home, it primes and programs your mind. Your thinking, emotions, words, actions, and habits automatically and directly reflect what you're allowing to enter your mind. Yes, I said allowing. You have a choice. No one is forcing you …

Growing up, my sisters and I were constantly clamoring for who was speaking and being listened to--we even had hand signals that indicated, "Spotlight is on me! Don't steal my turn yet!" We all have those acquaintances, friends, or coworkers who don't know how to listen and instead start talking …

The Zeigarnik effect is a social psychology phenomenon that you can use in your favor, as it relies on the observation that we feel a lot more tension when we don't complete things we start. So if you can talk yourself into starting an exercise session because reaching your minimum …

Only lack of effort and self-doubt can stand in your way. Be fearless, and you will accomplish your aims. Expectations begin with the individual. Although it's important to have expectations for others, the most important expectations you have are for yourself. They determine the outcome of a situation before it …

Many supplement types have no real effect (besides as a placebo), because the strains don't ever make it past your stomach acid. This is why it's critical to rely on good research and, ideally, to work with professionals. They will help you determine precisely which strains you might need and …

Can you tell if your need to be perfect comes only from within you--that it's a striving for excellence on steroids? If so, when did it become important? Are you perfectionistic with others? If you are, is there someone from whom you expect their best at all times? Are there …

Take cocaine as an example. Even doubling the sale price of the coca leaf in the mountains, were that to happen absent a monopsony, would increase the cost to a street purchaser by less than 1 percent. Why? Because of the economics of the supply chain, the sequence by which …

Here are healthy ways to go about relaxing. Relaxation is the experience of LP, low arousal with a positive valence. It's when you feel peaceful, safe, and content. Your heart rate, breathing, and thinking all slow down. Allowing yourself time to relax might feel like a guilty pleasure and is …

Early on in our practice of meditation, we need to rethink our underlying assumptions regarding conceptualization. For most of us, we have earned high marks in school and in life for our ability to manipulate mental phenomena, or concepts, logically. Our careers, much of our success in everyday life, our …

In a habitual procrastinator's way of thinking, if the dentist were to make such a detrimental comment, it won't matter as much because chances are, he'll never see that dentist again. Even when depression is properly diagnosed, there are still different diagnoses that can be given depending on how long …

A day filled with values-guided behaviors will create more moments of LP and HP, and a full day will lead to much more productivity than an unplanned day. To demonstrate how you can notice your own patterns, I'd like to introduce Sheila. Like many people, Sheila struggles with persistently poor …

Instead of will power, "won't power" becomes the rule. Sometimes a procrastinator will engage in a pursuit that has no real value just for the sake of having a substitute activity (such as aimless channel surfing or oversleeping) in order to calm down from the anxiety he feels. He can …