Do you say what you feel?

When the second timer goes off, pause for a moment and ask yourself, "Which situation tasted better?" This is a great way to get a taste of your own medicine (pun intended). By only partially attending to your present experience, you only give yourself a partial opportunity to emotionally benefit …

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Honest empathy

Taking a walk in nature is an escape that is good for your body, your emotions, and your brain. Watching a favorite comedy is another escape that won't complicate your life or add to your stress after the credits roll. Finally, you can cultivate healthy habits that you can practice …

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Start from a position of strength

When her friends say, "You look great!", Elisa never knows what to say. She feels hurt and frustrated that they do not see the pain she is in, yet she is tired of explaining how she feels. Also, some of Elisa's friends ask a lot of personal questions about Elisa's …

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What can i do about this?

Now! Right now I'm thinking about it, it's on my mind. "Now" will get it done; it won't be hanging over my head and cluttering up my mind any more. I noticed that often I would think about something - "Oh, I need to do that. I will get to it …

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What's got you riled up?

This is a device for gaining concentration. There are numerous ways of counting. Any counting should be done mentally. Do not make any sound when you count. Following are some of the ways of counting. While breathing in, count "one, one, one, one..." until the lungs are full of fresh …

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Awareness makes changing behavior possible

The jury is in: He's an idiot. No more questions. If the label, instead, is "I'm a loser," then you hold that label, "loser," in front of you every day. You may exhibit numerous "winner"-type behaviors, but your label will become a self-fulfilling prophecy. I guarantee that if you …

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Cherish every moment of your life

What happened to me reinforced another important lesson that I had forgotten (I don't always learn on the first try): Always check with healthcare professionals before starting any new diet, cleansing, or exercise program. Wow, what a sobering experience that was for me. My cardiologist also suggested that I look …

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How to act when you are under pressure

May their words be pleasing to others. May they be free from fear, tension, anxiety, worry, and restlessness. Magnesium is the fourth most abundant mineral in the human body, yet it is readily depleted in the face of chronic stress. If you're low on magnesium anyway, stressful times can cause …

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Overview of emotional over-control responses

If we were to simply acknowledge the truth of our human strength and beauty, to connect with ourselves, each other and life in deeper, richer and more meaningful ways, we would save unthinkable amounts of time, energy, money and angst. More money can buy more things but more things don't …

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Procrastinating and avoiding

Back then there was no SBIRT, screening for problem drinking and drug use, especially in adolescents, so that early intervention might be possible. Back then there was no MAT, medication-assisted treatment; he would have been a candidate for long-acting naltrexone (Vivitrol) had it existed. He had the support of his …

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What activities do i want to see myself do more often?

In your life right now, there may be lots of people who believe in and encourage you. Your "supporting cast" may number in the hundreds, yet I'd be willing to bet that if you have even one or two critics--one or two naysayers--those "noisy" few can command your full attention …

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What can i do about sleep problems?

(2013)], in which inquiry, using the Kolb model, consists of three layers following the experience itself: reflection, context, and invitation.) Listen to the people around you and to people talking on the TV and radio. Be aware of how and when other people use should',shouldn't', can't',must' and mustn't' …

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Find like minded people

New information that's consistent with our existing beliefs is quickly accepted at face value. On the other hand, information that contradicts our beliefs is often ignored or critically scrutinized and discounted.4 For example, a team of psychologists had people read summaries of two studies relating to the effectiveness of …

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Stop seeking likes

But you don't have to go the whole way to reap benefits. The benefits start right away, and they pile up over the years. It is a cumulative function: the more you sit, the more you learn about the real nature of your own existence. The more hours you spend …

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What people really expect of you

It means that you regulate your daily routine and make efforts to improve current relationships. Effective management also includes attending to self-care, following a healthy lifestyle and diet, getting physical exercise, and following the treatment plan you developed with your provider. Self-management is best done in collaboration with your health …

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Knowing when to end the conversation

You may rise above the mud far enough to breathe a bit more easily if you practice vipassana meditation with diligence. Vipassana meditation is the road to nibbana. And from the reports of those who have toiled their way to that lofty goal, it is well worth every effort involved …

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Many procrastinators are perfectionists

It's to survive. It's to maintain and continually improve your standard of living and your place in the world. You don't want to see your competitors lose and go out of business and you don't want to take food out of their mouths, but if you don't defend yourself in …

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Meditation techniques you can use

Let each and every one of us imagine that our minds are free from greed, anger, aversion, jealousy, and fear. Let the thought of loving friendliness embrace us and envelop us. Let every cell, every drop of blood, every atom, every molecule of our entire bodies and minds be charged …

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What have i learnt in life?

We wrap mistakes up in "I'm an idiot and I'm not good enough." Instead of learning from the pain and welcoming it, we push it away find things to numb it or make it go away - like avoidance, complaining, blaming, drugs, drinking, denial, etc. We're not asking ourselves, "What sequence …

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Bad is stronger than good

Depression infects the clarity of your mind like a virus attacks the body. It weakens your defenses, cripples your resolve, and leaves you vulnerable to corrosive thoughts. It's no wonder that people who've survived a suicide attempt marvel at their own distorted thinking. Thank god I didn't go through with …

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Identify your qualities

It made the reading come alive. Daffy was on time this morning; sometimes he arrives a little late for his talks. His shirttail was tucked into his pants; often it has come out and is flopping loose. However, three buttons on the front of his shirt were unbuttoned and there …

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Impressing your family

Each neuron has a primary axon, which sends out information to many other neurons, and tens of thousands of branches, called dendrites, which receive information from other neurons. Neurons make contact with one another at points called synapses, and every neuron has from one to ten thousand synapses. As a …

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One issue at a time and know what you want to happen

In other words, the promise of what they are going to be delivered doesn't matter so much as how they feel in the moment--and with those who used the reality distortion field, they make them feel loved, validated, energized. It's not a complicated technique, and anyone can do it with …

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Being in control of your own actions

In order to bridge this gulf, Buddhists over the centuries have devised an array of exercises aimed at smoothing the transition. They take that jump and break it down into little steps. Each step can be practiced by itself. Depression can be debilitating because some symptoms (like fatigue or low …

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Follow the rules of friendship

It's worth remembering that virtually all of the phenomena that paranormal researchers point to as evidence of supernatural or mystical occurrences can be replicated by magicians, most of whom readily admit they're illusionists and they're performing a trick. Doesn't that tell us something? And so, I have a little gremlin …

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Stuck and getting unstuck

When the BBC reported on her story in July 2016 she was six months' pregnant. Our main system of trade is money. If you don't like it and can't change it, then learn how to better understand it and get better at it. Jim Rohn said, "I used to say …

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Bring on more face to face

So try to eat protein-rich foods several times a day, especially when your energy level needs a lift. Healthy choices include beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, and yogurt. As I've said elsewhere, avoid processed proteins--such as packaged lunch meats and wrapped cheese slices--and …

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Do something for someone else

One day, there you were! All of the choosing was done for you. Even as you grew up, you probably didn't have any idea that life offered anything other than what you were living. You simply became part of a long chain, its links consisting of your parents, your grandparents …

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Sharing news of success with the other

At the time, going to the gym couldn't have been easier--the fully equipped facility was located in my apartment complex. I couldn't blame my no-shows on traffic, nor could I blame it on membership dues, because membership was free for residents. Even taking a long walk would be better than …

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Why do i get panic attacks?

Owning up to them can be challenging, so be gentle as well as honest with yourself. See what insights you gain. You will likely start to notice patterns: Maybe there is a particular time of day when you are vulnerable to sneaking in a bite. Perhaps when you're stressed you …

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Building your self-esteem and confidence

statistics, 60 percent of depression sufferers between the ages of twelve and seventeen fail to get any form of treatment. Of those who do get treatment, only 19 percent receive both psychotherapy and medication. For the rest, almost all receive counseling alone, with only 2 percent receiving some form of …

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Fight, flight or freeze

The experience of pain is like a complex symphony; every pain experience is unique and each person's brain will play a different "pain song" when it processes danger messages. After the pain signals have traveled to the different areas of the brain, the brain automatically decides how best to interpret …

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Learn to appreciate yourself

You will question yourself. You will be in a lot of pain. But the only person that'll be patting you on the back and telling you "It'll be ok" will be YOU. No one will be there when you're in pain and in tears. No one will be there to …

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