Another variable is age of onset--the age at which you first experience your depressive symptoms. The earlier the age of onset for unipolar or bipolar depression increases the probability of a return of depressive illness. Severity and length of depression, sometimes called "chronicity," will heighten the odds for relapse and …

What values do you have about the role of religion or spirituality in your life? What values do you have related to your physical health and emotional well-being? What does it mean to value self-care? Is this something you value? Why or why not? Psychoanalysis is a deep-exploration therapy whose …

Keep in mind that emotional discipline starts first thing in the morning, when you wake up. That is when you create the opportunity to set the standard for your day, by saying, I am happy, I am blessed, I am joyful, I am alive, and nothing will stop me from …

The common pitfall in relationships--when a couple experiences a hiccup, miscommunication or are at odds about something--is to act at war with one another, and fixate on the problem. The problem really isn't the problem, itself. It's the length of time that they focus on the problem. The longer they …

As Fried suggests, "Chat should be about quick, ephemeral things," while "important topics need time, traction, and separation from the rest of the chatter." The trouble is that some people like to "think out loud" in group chat, explaining their arguments and ideas in one-line blurbs. This rarely works because …

Skill-building groups that teach and practice interpersonal and communication skills provide participants with alternatives to "saying yes" to substances. They are similar in their approach to relapse prevention, and their provision is vital. Look for programs or services that deliver skill training and relapse prevention; ask about it--insist upon it …

This sensual love building trigger is one of the most powerful exercises of all because it allows you to form a deep emotional connection-- simply by communicating how you feel with one, simple question. "What can I do for you?" It may be that your partner wants to cuddle on …

Thereafter, let your gut instincts take over at the consultation. If you don't feel comfortable, it's perfectly fine to seek out another professional. I've done this when I sought out treatment as a patient--and as a therapist, I encourage second opin-ions if the match isn't there. Finding a "good fit …

The extremely elevated mood of bipolar disorder affects your thoughts, feelings, and behaviors, which can interfere with the quality of your life. The form on page 44 provides examples of common thoughts, feelings, and behaviors related to elevated mood. Check off those you can relate to and share this information …

They were told that the work that year would be challenging and the pace would be rapid, in keeping with their special gifts. Across the hall, by contrast, the Yellow Birds were told that they would have to work extra hard to keep up with their assignments; that they were …

There's an emotional cost, as well, a kind of hardening of your psychological arteries. As we saw when the locus of control is out of whack, negative internal dialogue will cause you to overlook vital information that could otherwise be so incredibly powerful. You don't even recognize positive alternatives anymore …

Reaction formation made her seem overly kindly when on the inside she was boiling with rage. Her perceptions of others were tinged with distrust, a mild form of compromised reality testing that left her bereft and with little hope for a better life. Farther down the gradient are defenses that …

When his wife took his car keys so he couldn't drive to his drug dealer twelve miles away, he got on his ten-speed bicycle and pedaled, on the highway, to get his fix. When he went to play basketball abroad--no longer US material--first in Italy, then China, Turkey, even Iran …

When you engage in these activities, your brain associates your bed with wakefulness. Just as regular, relaxing bedtime routines can help your brain and body know when it's time for sleep, your bed itself is another important trigger. By helping your brain associate your bed with sleep, the transition into …

Your heart may race. Your stomach may tighten. Or the opposite--you may feel tension glide off of you or your breathing may become calm. This kind of dissociation from your body can make it very difficult to identify what your body is telling you or to determine where 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 …

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 …

Don't jump up and don't get excited. Just observe the pain mindfully. When the pain becomes demanding, you will find it pulling your attention off the breath. Don't fight back. Just let your attention slide easily over onto the simple sensation. Go into the pain fully. Don't block the experience …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

Distraction is about more than your devices. Separate proximate causes from the root cause. All motivation is a desire to escape discomfort. If a behavior was previously effective at providing relief, we're likely to continue using it as a tool to escape discomfort. Anything that stops discomfort is potentially addictive …

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 …

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 …

(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' …

Find what you enjoy doing and do more of it. Perhaps you have a natural ability to do something well. Maybe there's something that you have always wanted to learn. Find an interest or activity that will not challenge you too much to begin with so that you can feel …

Again, it takes time. Maybe you can pick one problem to start with. Once you are on top of it, it will make a difference in your life. Please forgive me; I know that I talk about my personal victory over the lost keys a lot, but I'm so impressed …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …

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 …