Create a fake sun

What are the skills tied to self-compassion? One is the skill of tuning in to yourself, checking how you're feeling physically, mentally, emotionally, and spiritually. And then allowing that information to matter--because you matter. You worked on this in a fun way when we talked about challenging your shaming voice …

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Goal keeping and strength development

If a manuscript is rejected for publication, researchers think it's due to the arbitrary selection of a particularly critical reviewer, as opposed to the quality of what they wrote. You can use a watch to time your session, but don't peek at it every two minutes to see how you …

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How effectively do you allocate your time?

The study looked at 311 unmarried participants who were separated from their partners by distances ranging from ninety miles to more than 10,000 miles, for periods ranging from about two weeks to more than ten years. Those who used webcams and phone calls--methods most similar to face-to-face communication--were more …

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How to listen to other people

Sitting through restlessness is a little breakthrough in your meditation career. It will teach you a lot. You will find that agitation is actually rather a superficial mental state. It is inherently ephemeral. It comes and it goes. It has no real grip on you at all. By looking closely …

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Mental habitds of success

The more data points you have, the more reliable your observations will be. Engage and code your emotional state. Rinse and repeat. Take note of any observations. If a behavior repeatedly leads to HP or LP states, even for a few seconds or minutes, then you may intuitively decide that …

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Practice coping thoughts every day

And I also know that hardening my heart and approaching all relationships with skepticism and distrust is not in my nature, nor do I ever want to live that closed-off kind of life. Additionally, if I hadn't worked on tapping into my deep beauty and inner worth and, most importantly …

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What causes anxiety?

Request their direct telephone number as well. Now, sometimes you might not get the rep's last name or direct line, but it sets the stage with whomever you're speaking that you are a skilled consumer. To determine what other researchers are saying on this matter, a systematic review identified twelve …

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What people think about us

We can truly understand the meaning of the famous metaphor of the blind man who has a healthy body and the disabled person who has good eyes. Both of them, alone, are limited. But when the disabled person climbs on the shoulders of the blind man, together they can travel …

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Active listening

Do not get hung up in the estimate. When your mind is wild and agitated, you can often reestablish mindfulness with a few quick deep breaths. Pull the air in strongly and let it out the same way. This increases the sensation inside the nostrils and makes it easier to …

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Avoiding cliches

Increasing your activity level for one day is a great start, but the most powerful benefits will come from consistency. Once you get moving, how do you keep moving, day after day, week after week? Here are five ways to reap the long-term benefits of a more active lifestyle: Keep …

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Look for the positive

In fact, one procrastinator said he felt as if he were wearing a large "kick me" sign on his back. Let's imagine for a moment that you were a visitor from another planet who came down to Earth with orders to observe the behavior of Earthlings who habitually refuse to …

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Only 3% of us actually have our act together

It can be a touch, a sound, a sight, a taste, and a smell, in particular, is very powerful. What follows will illustrate some powerful examples through word and experience. Experience of my own. I sometimes relate this event on the speaking circuit, while reading it ensure your tongue is …

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What can i do about sleep problems?

You may spend kind money: think about where and for whom an additional ten pounds may bring most happiness. You may show healthy kindness: do a run for a good cause. Offer someone a night of freedom by helping them out with babysitting or by cooking meals they can put …

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Go with the flow

Great work so far! I hope you congratulate yourself for already beginning. In fact, doing something nice for yourself as a thank-you is healthy self-compassion and self-care. You may be asking yourself, If that's the case, then why have I not done this reformulation of self before? I always say …

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I don't have the energy or the commitment

Life not only feels better but actually goes better, and I function better, when I'm achieving my goals than when I'm not. Knowing our goals helps us be organized, and we need to ask ourselves if the things we're doing are leading us towards our goals. One way to help …

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Who is most likely to develop depression?

If you are using your coping strategies your anxiety is likely to abate and once it has reduced to, say, a three, you can choose something a little more difficult from the list you have drawn up. Michelle practised this exercise for two days, three times a day until her …

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I can't find anything

If an employee saves two hours driving to work, they might even put in an extra hour for the company - and still gain an hour of free time. I propose a new mandatory course for all university students. Every student in the class is squeezed into the smallest wardrobe possible …

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I might not do it right

In this way, attention is drawn to investigating the present moment and not to the narrative of past experiences or predictions for the future. Compassion is an essential component in meeting the moments of self-judgment, which helps disrupt the negative view of self that perpetuates depression. The compassionate teacher conveys …

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Rushed and pressured

While it's hard to say how common SAD really is, Rosenthal reported in his book that fourteen million American suffer from SAD while another fourteen million suffer from a milder form known as the "winter blues." Let me ask you one question: Are you satisfied or dissatisfied with your freedom …

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Turn something boring into a game

You know a lot more about you and what is likely to be creating problems for you to live the life you want. Having cleared some space, cleared the decks and programmed your sat nav, it is time to move forward in a new direction. One that will allow you …

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Ways of improving optimism

Anemia (iron-poor blood) can fatigue and make a person feel listless. Hypothyroidism (hormone imbalance) can flatten or even agitate mood. Mood changes may also occur from the psychological stress of coping with a medical condition or may be caused by the illness itself or by the medications used to treat …

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You're either have the power or you're losing it

You pace yourself with a realistic number of activities that you can accomplish. These include your responsibilities and obligations, pleasurable and positive experiences, and mastery experiences (see chapter 4). You understand that it is not helpful for you to stay in bed or on the couch all day, with endless …

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Chaos and clutter

Ironically enough, even positive stressful events such as the birth of a new baby or a wedding can have the same effect on the body's cortisol levels. As you can see in the section on postpartum depression, new mothers can be particularly vulnerable to symptoms of depression though, in most …

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The give approach

When we open up to one another we inevitably realise that we share the same human feelings: hurts and doubts, hurries and worries. The same dark nights and desires of the soul. And while each one of us is unique, we share our essential humankind-ness. Our need to belong, our …

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When dreams come crashing down

Thirty-nine states, including my own state of New York, have adopted PDMPs. The data collected can help states to fashion targeted education programs as well as to identify and intervene with doctors whose prescribing patterns suggest that they are "pill mills," conveying to too many patients, collectively, massive doses of …

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Do you lose your temper quickly?

According to Jill Perry-Smith at Emory University's Goizueta Business School, while strong social ties have a neutral effect, weak ties bolster one's individual creativity. It is not entirely clear why this happens, but according to Perry-Smith, empirical evidence suggests that weak ties facilitate "the generation of alternatives and encourage autonomous …

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Don't trust apps to find you love

Every evil deed, every example of heartlessness in the world, stems directly from this false sense of "me" as distinct from everything else. If you explode the illusion of that one concept, your whole universe changes. Don't expect to be able to do this overnight, though. You spent your whole …

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Emotional outbursts and over-reactions

Like Lucille Ball working in the chocolate factory in the classic episode of I Love Lucy, office workers can experience job strain from emails or assignments rushing by like unwrapped chocolates zooming along a conveyor belt. The second factor that correlates with workplace depression is an environment with an "effort-reward …

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Experience influences thinking

I put a note next to the bathroom mirror to remind me. It didn't take long to get into the habit. Daffy has a green bag that he always takes with him, kind of a big masculine purse or a mini-backpack. At night he puts in all the things that …

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Finding people who want to talk to you

Every mental state has a birth, a growth, and a decay. You should strive to see these stages clearly. This is no easy thing to do, however. As we have already noted, every thought and sensation begins first in the unconscious region of the mind and only later rises to …

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Impulsive, impatient, and irritable

Epitomizing this shift, in 1903, Dr. George Pettey, an addiction specialist, vocalized a growing opinion about the depravity of addiction, calling it "another curse." A series of federal regulations, beginning with the Pure Food and Drug Act of 1906, were bellwethers for the changing national outlook on drugs and drug …

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Act on urges to withdraw

The symptoms of bipolar depression are similar to those of major depression. There are different types of bipolar disorder that span a spectrum of these symptoms. The type depends on the intensity and duration of the elevated mood symptoms. A manic episode is as described above, hypomanic episodes are shorter …

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Poor coping skills

Unfortunately, not only does this get in the way of an effective and satisfying working life, but it can also have a knock-on effect on your personal life. Perhaps the simplest way to reduce this feeling of pressure is to plan and prepare in advance. Pack your lunch the night …

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Standing up for the other in their absence

We get stuck in the "if only" syndrome. If only I had more money, then I would be happy. If only I could find somebody who really loved me; if only I could lose twenty pounds; if only I had a color TV, a hot tub, and curly hair; and …

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