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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How to control your emotions

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 …

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The generosity of spirit

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 …

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Are my thoughts real?

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 …

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Discounting the positive

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 …

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People will laugh at me

Another time in college I had only one more final to go, and I was totally worn out. I needed some help. So I got an amphetamine pill to help me stay up all night and study. I didn't know then that I had ADD or that amphetamines are supposed …

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Habitual procrastinators tend to float through life

There is an amusing passage by the British novelist Kingsley Amis on this subject. Amis was writing at the time about his strategies for recovering from a hangover, after a binge of nighttime drinking, but if you replace the word "hangover" in this passage with "panic attack," it reveals a …

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Willingly admit your mistakes

However, true experiments are difficult to perform on this issue because you can't force a random sample of people to smoke or stop smoking. As a consequence, researchers had to analyze the incidence of illness in smokers and nonsmokers. But any observed differences in one study could have been the …

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Overcoming habitual procrastination

The state bureau that issued his medical license first tried to persuade him to enter treatment. Many states have "impaired physician (and nurse)" programs, where doctors and nurses are identified and offered a plan in which a medical license may initially be suspended but restored when it is safe to …

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Move a muscle, change a thought

It's done. Don't feel one way or the other about the future. See it as, "I'm busy dealing with today and I'll deal with the future when it gets here. I won't waste my time worrying about it." Try to avoid fast food' as it usually contains more fat and …

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Stay up late instead of going to bed on time

When you put things down in print before you, they somehow become undeniable. If you want to move from the place you're currently at and into a better place, you'll need to have a clear awareness of the present spot first. A lack of action in either constitutes action for …

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Challenge your thinking patterns

In addition, remember that it's important to begin building up a reserve of inner strength. One good way of doing that is by training yourself to stick with your more difficult tasks as you encounter them. Part of a habitual procrastinator's persona is to change direction immediately after he's faced …

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Nervous? you're not alone

A phrase I often use to point out the five main mischief-makers in our culture's diet is "devitalized food." By this, I am talking about food that has had virtually every good or "vital" thing stripped or removed from it. You'll notice that most of the elements I mention above …

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Avoid personal responsibility

The right to choose is both a burden and privilege and it all started at a very young age. At first it's nothing more than, "Do I eat my peas and carrots?" All too soon, it becomes so very much more. As you get older, bigger, stronger, and "smarter," the …

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Don't worry about making them happy

It's not the only factor, but it is the most important factor. Lots of skills and abilities have to be in congruence to make this happen. Some folks in the stands may have been praying, and some may have been meditating. The one thing in common is that the focus …

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Keep a journal handy

If each one of us were to awaken to our own magical, self-healing potential and come to know simple, true comfort and happiness from within, we would be able to step aside from the constant seeking of bliss and into the lived experience of it. What if we weren't anxious …

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What do you want?

Today, more than 150 billionaires from more than fifteen countries have signed the pledge. The development organization BRAC helps people out of poverty by bringing them together and having them pool their resources to start their own businesses and to resolve problems in the community. Established by the charity Mensajeros …

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Understand everything is a process and takes time

This often occurs when the tasks that you are doing are very simple in nature, like getting rid of things that you know have little value, such as expired coupons and unsolicited junk mail. This is because after you've used the method numerous times, you won't need to think to …

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Go and have a little fun

They aim to improve sleep by changing your body clock and/or your sleep drive. Do regular daytime activitiesStay active during the day and include some activities that increase your heart rate (aerobic exercise). Eat meals at the same time each day. Leave the house, socialize and engage in hobbies …

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Back to listening

Practice empathy. As we've seen, it's important to think of those who have offended you as ordinary human beings, not monsters. Every human act--even a horrific one--springs from a person's own toxic mix of anger, guilt, fear, and woundedness. We all act as we do because on some level we …

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Becoming anxiety free

In fact, switching to black can actually increase the penalties given to a team. The Pittsburgh Penguins switched to black uniforms during the 1979 to 1980 season. During the first forty-four games, when they were wearing blue, the team averaged eight penalty minutes per game. For the final thirty-five games …

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Hyperactivity and stimulation

Break it twice, you awaken skepticism. Break it again and you've lost all credibility. No one will ever take you seriously. They don't actually believe you respect them, their time, or your relationship with them. They believe you're selfish and don't care about anyone but yourself - and they're right. Not …

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Do a daily debrief

Picture yourself going up stairs and chasing after a child without getting winded. These are some of the rewards of becoming a fit person. Allow these mental images to creep into your consciousness so that you can feel what it's like to be a regular exerciser. It's a little like …

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Get out your social tool belt

Once upon a time, we would be fearful of that strong negative - so much so that we'd avoid contact altogether. It's an actual phobia - that fear of instant rejection. Scientists call it Social Phobia and if you let it grow, it can cripple your ability to meet new people, talk …

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