Make each goal as specific as possible

As the saying goes, it is about the journey, not just the destination. Absorbing this attitude can help you create an optimal psychological environment for success. Recognize that positive expectations create a virtuous cycle and a self-fulfilling prophecy! Whether you like it or not, delivering and getting results is how …

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Social stigma

The same is true concerning other household chores. Dishes and silverware no longer accumulate in my sink--not because I've become overly fastidious about cleanliness, but because I've developed the positive habit of washing the utensils I used to prepare my meal, either while the food was still cooking, or just …

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Talk to yourself

A slow cooker is also a great timesaving appliance. Fall in love with seasonings. Keep a good supply of herbs, seasonings, and flavored oils to enhance the flavor of your foods. Prepare healthy food with the taste you enjoy. Get into the habit of identifying and thinking positive things about …

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Training yourself to focus on just one task

I learned something else interesting from my brother when I was talking to him and seeking his thoughts, opinion, and advice on a situation that was making me "frustrated", "irritated", and "angry". He cut me off and said, "Well, Marc, that's where I think you're making a mistake. You're letting …

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What's funny?

When beginning the process of taming the bramble of old and thorny emotions in yourself, talk therapy and cognitive behavioral therapy (CBT) can provide exactly the tools you need to succeed. At The Center, we use a variation of CBT called dialectical behavioral therapy (DBT), which is a clear and …

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If you miss sleep, you can get it back

Research has shown that CBT alone is at least as effective as antidepressant medication at treating less severe forms of depression, but it is usually recommended in combination with drugs for people experiencing more severe symptoms. Once more, it's clear that CBT has an important role to play, but used …

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Overloaded and overwhelmed

Suppose for a moment that we changed tasks because our second task was indeed more important than the original task we were working on. All we'd need to do then would be to act on the second task until its completion, and then return to our original task. However, that's …

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The thing to fear is fear itself

I've come off my medication twice, gradually discontinuing dosages with the help of my doctor, only to discover that my depression recurred. If your health professionals or therapists have never heard of discontinuation syndrome, shake a finger at them, and then drag them to the nearest computer. Other avenues that …

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You're either the hunter or the prey

Unfortunately, this digital debris costs us time, degrades performance, and kills concentration. Unsurprisingly, our brains have a tougher time finding things when they are positioned in a disorganized manner, which means every errant icon, open tab, or unnecessary bookmark serves as a nagging reminder of things left undone or unexplored …

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Feeling unsure about what the future will bring

For example, you value family but currently are not able to see them as much as you would like. If you keep avoiding activities because they might be painful, you never have the chance to see how your body is changing. You are not able to learn when the activity …

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How to live under pressure

Cindy Geyer of the True Health Initiative, the link between stress and depression is a strong one.[9] Some studies show that stress can suppress the growth of new neurons in the hippocampus, which is linked to depression. Stress causes inflammation in the body--also linked with depression. Reducing and improving …

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Recognizing and making choices

People who suffer from OCD describe feeling a compulsive urge to take part in ritualized activities: for example, checking locks and gas taps many times before being able to leave the house, washing hands or clothes excessively or engaging in excessive cleaning. These behaviours are often accompanied with repetitive actions …

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Understanding procrastination

Where would I go? I'd have to climb all over everybody again. Looking at responses from more than 62,000 people, the researchers found that in individualist cultures, emotions were significant predictors of life satisfaction. In collectivist nations, normative beliefs were equally as strong as emotions in predicting life satisfaction--for …

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Hooks and pauses

Enlist the help of fitness apps. Downloading a fitness app on your phone or purchasing an activity tracker isn't necessary (so don't put off your fitness goals until you have one) but can be motivating for some people. If counting steps or reaching activity goals by using an app or …

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How to pace yourself

They love the pain of the struggle to reach the next level. They love the pain of pushing and pushing and pushing to gain that one inch in the right direction. They love the pain of coming up short because they didn't focus or try hard enough. They love the …

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Likeability is a learned trait

Human beings are social animals. We are born and hard wired to live in groups of between 50 and 100 people. Our memories are actually formed based on the number of people that tend to exist in an average person's social life. Why do you think you feel so much …

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Use behavioral principles to your advantage

They are especially important when you are trying to manage a mood disorder. The basic steps include maintaining a regular pattern of sleep, a healthy diet, and regular physical exercise; taking prescribed medications; keeping up social contacts; and having a routine and structure to your day. The steps are your …

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Difficulty accomplishing daily tasks

I am positive. We tend to feel overloaded and overwhelmed. We tend to get distracted and not accomplish the things we need to. Simplifying and organizing are ways to deal with these problems, or even better, to avoid them. Focusing on doing one thing and forgetting about the rest simplifies …

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If your pain flares up, stay calm

If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will …

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Keep it personal

"Whew. You seem really normal! I promise you I am too. Plus, you know, the first two minutes of a date are the scariest, and we've gotten through that, so let's see what else we can get through." Then, smile. Congratulations! You've just put your date at ease, and communicated …

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Being in control of your own actions

After analyzing a recent series of experiments that were said to have found evidence of ESP, she stated, "These experiments, which looked so beautifully designed in print, were in fact open to fraud or error in several ways...the results could not be relied upon as evidence for psi."41 …

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Floating away from reality

There is nothing wrong with wanting to do things well or be a good worker, student, parent, partner or friend. Set yourself realistically high but not impossibly perfectionist standards. Remember that everyone is equal, regardless of ability. It is possible for someone to have greater talents or skills than you …

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Is an activity worth the effort?

As I said earlier, you could say with confidence that you were not a thief: That was a concrete distinction, no problem, no confusion, you have objective, credible data to rely on. But now, when labeled as "hopeless" or "loser" or "ugly," someone is attacking your worth. Who are you …

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Conversational scenarios

We miss reality. We enter a world of fantasy. Here is another example: You are sitting in meditation and a sound strikes your ear. It is just an indistinct noise, sort of a muffled crunch; it could be anything. What happens next will probably be something like this. "What was …

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Does optimism pay?

Knowing that we pay more attention to anecdotes, I thought they would be the best way to get the main points across. Of course, the conclusions reached here are backed by rigorous scientific investigation. The problem is, when we rely purely on anecdotal information in our everyday decision making, we …

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Embarrassment can be good

If not, be prepared to move on and spend less time with them. Negativity can be deeply ingrained. Many people get into a vicious cycle of low expectations and low achievement, which begets an inner void. In a sense, there is no bottom to their emptiness, and so trying to …

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Individual personality

Your brain and body can't tell the difference between something you vividly imagine and something that's real. That's why your mouth waters when you imagine biting into a slice of chocolate cake. You can use this to your advantage if you're feeling nervous about doing something for the first time …

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Things to do when under provoking situationds

I began my psychological schooling in a behavioral and social learning theory undergraduate program. I completed cognitive and psychodynamic studies in my doctoral program, and, finally, psychoanalytic training in post-doctoral training. I strongly believe that each of these psychotherapies offers tremendous benefits for dealing with depression. My practice style comes …

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What can i do about thoughts?

But we are holding a tension here. How do we adapt the teaching of mindfulness to a context that is distinct from the origins of this belief system and way of learning (the dharma)? Can it be successfully modified and still maintain its Buddhist historical and ethical roots, and does …

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Be bold and aware of your thoughts

That's the way I feel when I'm sitting too long, antsy. It is strange that I'm less antsy when we are sitting outside, or in a restaurant, or when we're on vacation. Why? When we're sitting in the house, I feel the office calling me, with all of the things …

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How the strong people think

To survive, we need other living beings, beings who are bound to be different from us. That is simply the way things are. Because of the differences we have, the practice of loving friendliness is absolutely necessary. It is what ties all of us together. Lemon balm has long been …

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Share time and energy with others

There is no need for a sense of self. There is only the sweep of tactile and kinesthetic sensation, an endless and ever-changing flood of raw experience. We are learning here to escape into reality, rather than from it. Whatever insights we gain are directly applicable to the rest of …

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