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CONFLICT SKILLS FOR RELATIONSHIPS

CONFLICT SKILLS FOR RELATIONSHIPS (OR, HOW TO STAY ON THE TEAM)

 Conflict. It’s a part of every intimate relationship. Sometimes it feels like it’s a big part – too big.   Often, the same issue comes up over and over and you feel like you’re beating your head against the wall. Sometimes it seems like you and your partner are on two different teams. Take heart – you’re in good company. According to relationship researcher John Gottman, 69 percent of every couple’s arguments are about perpetual problems, meaning those issues are here to stay. But that doesn’t mean they have to cause so many conflicts.

 Let’s start with resolvable problems, which make up the other 31 percent of relationship conflict. These include issues like who picks the kids up from soccer practice and how to decide which house to buy. We all try to resolve these problems, and sometimes we even try different things, and it still doesn’t work! The first thing to consider here is how you start talking about it. This especially applies to women who bring up an issue 80 percent of the time. You want to use a soft startup, because starting with anger or criticism is likely to put your partner into defensive mode immediately. “Soft” doesn’t mean “hesitant” or “wishy-washy,” it simply means respectful. You can imagine your partner’s response to, “I can’t believe you didn’t put the dog food away! Now he’s torn into the bag. Great.” Starting with “I” forces you to own your feelings instead of blaming your partner for them: “I’m annoyed the dog got into the bag of dog food. Can you please put it away after you feed him? Or try being lighthearted: “Thanks for feeding the dog. Don’t forget to put the bag away when you’re done, otherwise Roofus gets a free-for-all.” It’s easier to do this when you remember that your partner probably does a whole lot more right than wrong.

 Accepting influence is a critical skill that men tend to struggle with more than women. What it doesn’t mean: letting your partner call the shots. What it does mean: remembering that you married a partner, someone who you respect and value. Of course you want them to make you think! This skill can be particularly hard to use when in conflict, but as with all conflict skills, that’s when it matters most. If you can listen to your partner, consider what they’re saying, and give the occasional, “I see what you mean” or “good point,” you are more likely to find yourself facing a teammate at the end of a discussion rather than an enemy at the end of a fight.

 It’s important to be able to de-escalate during an argument because it keeps things from getting out of control. To do this one issues repair attempts, and they can come in many forms: taking a break when things get too heated, using humor to lighten the situation, apologizing. Gottman compares repair attempts to rumble strips on the side of the road: it warns everyone that the team is going off course, and gives you a chance to get back on track. Accepting influence during an argument can take it down a notch (or three).

 Compromise is another critical skill. When headed into compromise you should know what you must have and what you would merely prefer. It requires great respect for your partner who will also come to the table with must-haves. Compromise includes sharing power, meeting in the middle, and sometimes being creative. Do you really HAVE to have dinner at the Italian place tonight when your partner really wants Thai? Maybe you could try that that new burger/sushi fusion restaurant and satisfy everyone. Or maybe you go to their place tonight and your place next week. Above all, compromise means not trying to win. Your goal is to have both people feel like winners as much as possible. Otherwise you’re in a competition, not a relationship.

 But what about the other 69 percent of relationship conflicts? How do we deal with those? Perpetual problems arise from differences in needs and personality. For example, a couple with one strong extrovert and one strong introvert might frequently battle about how often they go to large social gatherings, how long they stay, if they should drive separately in case one wants to leave early, etc. Using soft startups, repair attempts, compromise, and accepting influence each and every time there’s an Evite in your inbox is going to get tiresome and isn’t likely to be effective. Those skills need to be used, but they’re not enough. The addition of two more skills leads to real success with perpetual problems: dialogue and acceptance. If you can keep up a neutral or positive dialogue about the perpetual problem you can avoid gridlock, where there’s either icy silence or unproductive arguing. Gridlock will block progress and breed negativity. It’s easier to avoid gridlock if you’ve accepted this unwanted behavior or mindset of your partner. He’s turned on every single light in the house again? Your closet looks like a bomb made of all her clothes hit it? Try looking at it with amusement, a mental eye roll with a head shake and a smile, and remember that your partner is NOT this quirk. This quirk is just a small part of your partner.

 One last point, and this is crucial: remember that you two are a team. Consider all these skills and imagine using them under two conditions – with someone you see as being on your team and with someone you see as working against you. No matter the problem, it is far easier to approach it with someone you see as your teammate. When the relationship feels really hard and you don’t know whether to throw a tantrum or throw in the towel – take a deep breath, take a pause, remember you’re not alone, and think of this Motto: Never pass up a chance to be on the team.

The Role of the Mental Health Professional in Collaborative Divorce

The Role of the Mental Health Professional in Collaborative Divorce:

New and Innovative or Just New Packaging?

By: Dr. Tina Lepage

            Collaborative divorce (CD), which has been around for a little over 10 years, includes mental health professionals (MHPs) as part of the process under the labels of child specialist and divorce coach. Mental health professionals have also worked for many years under their typical label of therapist in the adversarial model of divorce and in mediation. Let’s look first more closely at the roles as they are defined in CD, and then compare them to the traditional roles of MHPs in divorce.

            In crafting what the roles of MHPs would look like in CD, it became important to the architects to be clear that MHPs in CD were not acting as therapists and the process was not therapy. Parties would not be expected to discuss their childhood, and the focus would be on the here-and-now. Divorce is not a disease, and the average client probably would not warm to being told he or she must have a therapist. Instead there would be a coach and child specialist, licensed MHPs specially trained in how these roles are utilized in the collaborative process. Their interventions would be designed to help the CD process stay on track to reach an agreement in a timely manner and in a manner intended to be emotionally healthy. A description of these roles will help you picture how they are utilized.

            The divorce coach is an amazingly helpful role, which is interesting since people sometimes have a hard time envisioning the role the coach plays. Coaches prepare clients for successful amicable negotiation of an agreement. They help clients identify underlying emotions and needs/interests/concerns so that clients can prioritize issues and be fully prepared for meetings. They also help clients develop a plan for effective communication of the importance of those issues. As part of that process coaches learn the client’s unique impediments to effective problem resolution (we all have some!) and prep the client to get past those so meetings can be effective. For example, they can teach patience, timing, or assertiveness in communication as needed, or teach temper control to achieve less confrontational meetings. A coach might also create a private signal for the client, such as a brief hand on the shoulder, to cue the client and remind him or her of skills they practiced.

            Coaches also help clients handle emotional issues that might interfere with the settlement process so each person can think clearly about the future, prioritize issues, communicate effectively, and move forward. Thus the coach can help clients deal with such feelings as sadness, anger, fear, frustration, etc., that are impeding the ability to settle. Overall, the coach will work closely with clients in many ways to aid their development and effective utilization of skills needed to deal with critical issues involving the divorce. In addition, when children are involved, coaches may also hear the feedback from a child specialist and assist clients in developing a parenting plan. They can then coach clients in cooperative, amicable co-parenting.

            While concerns about finances conjure up many emotions, there is perhaps nothing more emotional than the concern of parents regarding what will happen with their children. Parents worry about how their children will cope with the divorce, how much less time they will have with their children than when they lived in the same home, how the parent-child relationships will be affected, and how the children will feel about whatever custody schedule is decided upon. Yet in traditional divorce the children’s voices are typically not formally part of the process.

            The child specialist in CD is a neutral who meets with each child to check in on what the child is feeling and thinking about the divorce. The child feels respected as this meeting provides recognition that the child is experiencing a huge life change, too, and will have feelings and thoughts about that which should be heard. The child specialist shares that discussion with the parents and is able to bring the voice of the child to any impasses regarding child issues. This often helps parents get past the disagreement. Another important role the child specialist plays is to provide information on divorce and children, generally. The child specialist should be knowledgeable about the current research on children and divorce, along with parenting plans appropriate for different developmental stages, and how to help children get through the divorce with as little stress and pain as possible. As with the divorce coach, the child specialist can also help parents come to agreement on a parenting plan and develop skill in cooperative and amicable co-parenting.

            What does this all actually look like in practice? Parties meet in the MHP’s office — either individually with their own coaches or together with one coach — to attend to all of the above, and, similarly, children and parents meet in the MHP’s office with the child specialist. There are also sessions referred to as full team meetings when coaches and/or the child specialist will meet with the parties and their attorneys.

            Now let’s look at roles MHPs have traditionally performed for clients going through divorce, roles that have included custody evaluator, child specialist, and both parental and child therapist. First, the role of custody evaluator bears no similarity to any MHP role in CD. No one is evaluated in CD, nor does the psychologist make recommendations as to custody schedules. On the other hand, the role of child specialist in CD bears many similarities to how it has been for decades. For many years prior to CD, and still among parties using traditional divorce or mediation, it is common for parents to come to a child specialist to discuss divorce and their children. Sometimes they seek out advice on their own, and sometimes their attorneys or a mediator suggest they see a specialist. Parents worry about how their children will be affected by divorce and want to discuss specifics, such as how to tell the children about their decision to separate or broader concerns, such as how to protect the children during this life transition. They might also use the time with a neutral skilled in difficult communication (therapist) to agree upon a parenting plan and talk about co-parenting. What differs in CD with the child specialist role is the specific emphasis on the voice-of-the-child, and the inclusion of the child specialist in team meetings.

            The role of therapist has historically been a broad role in divorce. MHPs who are educated and trained in child therapy provide supportive therapy to children and teenagers. Adults seek out MHPs for supportive therapy as well, and to assist with any feelings of depression, anxiety, anger, etc. they may be experiencing. While divorce is not a disease, it is a highly stressful time, and it is fair to say many adults going through divorce meet criteria for an Adjustment Disorder. This is defined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV-TR) as the development of clinically significant emotional or behavioral symptoms in response to an identifiable stressor, and divorce is one of the most common examples of such a stressor.

            So what does it mean when we say, “to provide therapy?” The idea that therapy is primarily focused on the past and analyzing the effect of one’s childhood on the self is outdated and has been for some time. That certainly can be a focus of therapy if the client so wishes, and can be very beneficial, but clients often present with a here-and-now focus. Clients going through separation very often want to address their emotions as they affect the present so they can start feeling better day-by-day. Their hope is that this will help them cope better with the divorce process and contribute to emotional stability in the future. People going through divorce may want help clarifying their thoughts on their positions, which therapists do by helping them understand the underlying meaning of their wants and the emotions surrounding them. They often want to get their presentation of those thoughts straight so they can more effectively communicate what they wish to explain in meetings. Whether a client has a temper, or trouble speaking up, the therapist will help them identify behavioral triggers and develop coping skills for use in difficult conversations. Accordingly, the therapist will help them either calm down or be more assertive. As with the child specialist role, the role of the divorce coach bears many similarities to the role of a therapist. What differs most is the strong focus of the coach’s role on helping parties reach agreement, and the inclusion of the divorce coach in team meetings.

            The question one can ask is: are these differences of roles significant?

            The portions of the child specialist role that have to do with helping parents be best able to help their children through the process and with discussing parenting plans are not new. But they can seem new to MHPs who have not already worked for years in traditional divorce, and the trainings offered around these topics are often terrific, which is to say it is really good and useful new packaging.

            As a child psychologist I cannot give enough professional praise to the original architects of the voice-of-the-child concept. This is new and innovative as a piece to be built into the process, and it respects children of all ages. Divorce is a major life event that children have no control over when it happens to them; it becomes a chapter in their life they will tell over and over again as they form friendships and intimate partnerships (i.e., “the story of when my parents divorced”). The meeting with the child specialist allows children to be heard in a developmentally appropriate way, and so often I have seen results in a stronger parent-child bond through the process because parents understand their children better and the child feels heard. As adults we all know we like to feel heard, and children are no different. Also, children have some great ideas, and keeping their voices in their parents’ minds can help keep meetings grounded when hostilities flare. This is not new in that some parents chose to have this type of meeting with their children and a therapist before CD existed; CD did not invent this interaction, it built it into the CD process and highlighted its importance, which is significant.

            The vast majority of the divorce coach role includes things MHPs have been doing forever with clients going through divorce; that is, the coaching with the parties is not necessarily all that different than therapy with a client (which can also be done individually or as a couple). Clients have presented to therapists for years asking for the same things built into the coaching process in CD. Therein lies the new and innovative piece: it is not so much what the MHP can do with the person, but rather that the role is embedded in the process. Being embedded in the process has some important meaning. As such the MHP is supposed to keep the focus of coaching moving in a direction that clearly assists the person in getting to settlement. A therapist very well might try to re-focus a client who presented with a certain goal and was off track, but, generally, the client determines the focus of therapy. Similarly, the client still essentially determines the focus in CD by engaging the therapist as someone to help keep the process on track. Also, importantly, because they are embedded in the process the professionals working in CD have developed a shared language. More typically communication between legal professionals and MHPs has been and still is cross-cultural communication. As professionals we work together more effectively when we know what we are each talking about.

            Having MHPs in team meetings is also new. Traditionally MHPs work alone with the client and then, if the client wishes, communicate what happened in session to attorneys. What underscores these roles in CD and is also new and innovative is the idea that MHPs need to be a central part of the divorce process, and that is very significant. A primary developer of CD, Stu Webb, has related that soon into that journey of development he had an ‘ah-ha’ moment, realizing divorce is 80% emotional, and thus he believed the real work of divorce would be better handled by MHPs.

            So, is the role of the mental health professional in collaborative divorce new and innovative or just new packaging? The new and innovative aspects of these roles are that (1) they are embedded in the process, which gives them a new level of attention and importance, that (2), in turn, has resulted in the roles being used in a more organized way and interventions within the roles being more defined. The result is a more ‘manualized’ approach, which often leads to increased effectiveness of interventions. For example, therapists for decades talked to clients about how their thoughts and behaviors impacted their feelings, but once that procedure was well defined as ‘cognitive-behavioral therapy’ understanding of it and its use in interventions grew and it became highly effective. Interestingly, the roles can be incorporated into mediation or used by clients in the traditional divorce process, and are in no way exclusive to CD. There are large parts of the roles that are just new packaging; however, new packaging can be good! Sometimes a new look and new language to describe something gives it the appeal necessary to help people realize they needed it all along.

To view this and other articles in The Peacemaker online, visit: https://disputeresolution.ncbar.org/newsletters

(This article is published in the November 2012 edition.)

 

ALL CHILDREN CAN BE SUCCESSFUL STUDENTS!

How to Help Your Child be a Successful Student

 

It takes more than being smart to succeed in school. Many bright kids struggle in school for a variety of reasons including difficulties with organization, attention, and time management. Here are some strategies you can implement now to help your child start the school year off right and achieve academic success.

 1.      Does your child often get points deducted for turning in their work late?

Unfortunately many kids’ grades end up reflecting their disorganization rather than their knowledge of the content. The first step is to sit down with your child to determine why this is happening. Are they forgetting their work at home? Do they forget to turn it in during class? Do they forget to do the assignment? Once the cause is identified, you and your child can come up with a strategy that is individualized to their struggle. Some kids benefit from having a dedicated folder to put their completed homework in each evening. Other kids, who can’t find their materials in their messy binder, do well with a loose paper folder. They can put their handouts, class work, and such in this folder instead of rushing and shoving the papers in their backpack or binder. The most crucial component of this strategy is that they consistently allocate 5 minutes each evening to sort through the papers and put them where they go.

 2.      Does your child wait until the last minute to get projects, papers, or studying for tests done? 

Sometimes assignments are so overwhelming it is hard to know where to start. Help your child with the skill of ‘partializing’ tasks. Break down the paper into its component parts, with step one being as basic as identifying a topic. After the assignment is broken down into small steps, have your child make a list of materials/resources needed for each step as well as a due date for each part. These self-imposed due dates should be transferred into their assignment notebook to keep them on track as they do their homework each day.

 3.   Does your child accuse you of nagging when you try to help them improve their grades?

Direct them to various online resources and have them choose a few they will commit to trying. Inspiration (https://www.inspiration.com) is a graphic organizer program which helps win the writing and brainstorming process. Quizlet (https://quizlet.com/) is a great tool for studying for tests. Livescribe (https://www.livescribe.com) is a helpful device for kids who have trouble taking notes in class. Electronic reminders can be programmed onto smart phones or computers to help remember things like putting the homework folder in the backpack. Sometimes outside help is also beneficial. Tutors can be helpful when your child struggles with a particular subject. There are also programs that can help develop academic skills. The Successful Student offers a six week course that teaches children to manage their time, get organized and learn the skills needed for academic success.

 

Written by: Jennifer Viemont

https://www.successfulstudentcoaching.com

Tips for Happy Roommates

Families are used to the ebb and flow of relationships, and have their love for one another to rely on in more difficult times. However, no one really discusses how this works with roommates. For young adults, our roommates may be our friends or they may be strangers. How do we get along with someone who we are not as familiar with or “required” to love? If you are looking for ways to make repairs in your relationship, here are some tips for getting along with your roommate(s).

  1. Choose your roommate well. Evaluate whether you would want to be friends with your roommate. Do your personalities and values mesh? Do you have shared interests?
  1. Treat your roommate as you want to be treated. Treat each other with respect.
  1. Respect each other’s space. Even if you think your roommate won’t mind that you borrow a CD, make sure you ask before going into someone’s room. You probably don’t want your roommate rummaging through the drawer next to your bed either.
  1. Work out an agreement for household chores and stick to it. Know your needs and stick up for them and expect your roommate will do the same.
  1. Plan to spend some time together doing something fun. This helps unite you as partners in your living space.
  1. Plan to spend some time apart. Nothing is worse than a clingy roommate who does not have their own friends.
  1. Know how to resolve conflict and solve problems as they arise. Avoiding confrontation about the dishes in the sink will just lead to resentment. Talk about your concerns and be willing to negotiate and make compromises.
  1. Develop an understanding around guests. How often are you comfortable having visitors and where will they stay? This can range from rowdy hook-ups in the middle of the night to long visits from family.

If you find these tips are not quite enough, it may help to use a mediator to solve problems that arise with your roommate. It is best to select a neutral party such as a neighbor, resident advisor, or therapist.

 

Tips for Happy Roommates

Tips for Happy Roommates

Families are used to the ebb and flow of relationships, and have their love for one another to rely on in more difficult times. However, no one really discusses how this works with roommates. For young adults, our roommates may be our friends or they may be strangers. How do we get along with someone who we are not as familiar with or “required” to love? If you are looking for ways to make repairs in your relationship, here are some tips for getting along with your roommate(s).

  1. Choose your roommate well. Evaluate whether you would want to be friends with your roommate. Do your personalities and values mesh? Do you have shared interests?
  1. Treat your roommate as you want to be treated. Treat each other with respect.
  1. Respect each other’s space. Even if you think your roommate won’t mind that you borrow a CD, make sure you ask before going into someone’s room. You probably don’t want your roommate rummaging through the drawer next to your bed either.
  1. Work out an agreement for household chores and stick to it. Know your needs and stick up for them and expect your roommate will do the same.
  1. Plan to spend some time together doing something fun. This helps unite you as partners in your living space.
  1. Plan to spend some time apart. Nothing is worse than a clingy roommate who does not have their own friends.
  1. Know how to resolve conflict and solve problems as they arise. Avoiding confrontation about the dishes in the sink will just lead to resentment. Talk about your concerns and be willing to negotiate and make compromises.
  1. Develop an understanding around guests. How often are you comfortable having visitors and where will they stay? This can range from rowdy hook-ups in the middle of the night to long visits from family.

If you find these tips are not quite enough, it may help to use a mediator to solve problems that arise with your roommate. It is best to select a neutral party such as a neighbor, resident advisor, or therapist.

 

 

Mental Health Facts and Resources

Ever feel sad? Anxious? Down on yourself? Unattractive? Distracted? Hyper?

These are all states of mental health. Everyone faces emotional issues at some point in their lifetime.

It’s Normal.

Like physical health issues, sometimes you need outside help, other times you can help yourself.

MENTAL HEALTH FACTS

An estimated 26.2 percent of Americans ages 18 and older — about one in four adults — have a diagnosable mental disorder in a given year. About 6% (1 in 17) have a serious mental illness.

Approximately 20.9 million American adults, or about 9.5 percent of the U.S. population age 18 and older in a given year, have a mood disorder. Depression accounts for about 18.8 million and Bipolar disorder accounts for about 5.7 million.

Approximately 2.2 million American adults age 18 and older, or about 1.0 percent of people in this age group in a given year, have OCD (obsessive-compulsive disorder).

Approximately 7.7 million American adults age 18 and older, or about 3.5 percent of people in this age group in a given year, have PTSD (post-traumatic stress disorder).

More than 14 million children and adolescents in the United States, or 1 in 5, have a diagnosable mental health disorder that requires intervention or monitoring and interferes with daily functioning.

AD/HD is more common in boys than girls, and it affects 3-5 percent of children in the United States.

In 2000, 54 percent of twelfth-graders reported having tried an illegal drug — up from 43 percent in 1993.

Mental disorders are the leading cause of disability in the U.S. & Canada for ages 15-44.

TALK THERAPY – An Empirically-Validated Form of Treatment (i.e., IT WORKS!!)

A combination of talk therapy and drugs worked best for treatment of depression and anxiety; OR, for those whose treatment consisted of only talk therapy, they did almost as well if they had 13 or more visits with the therapist. Treatment from primary care doctors (MDs) was effective for people with mild problems, but less so for people with more severe ones, who did better with psychologists. Treatment by psychologists yielded significantly better results for people who started out in poor shape.

 

HELPFUL RESOURCES

American Psychological association: www.apa.org

National Institutes of Health:
https://www.nlm.nih.gov/medlineplus/mentalhealthandbehavior.html
www.healthfinder.gov

American Society of Child and Adolescent Psychiatry https://www.aacap.org

Parents. The Anti-Drug: 

The Internet Public Library contains 4492 critical and biographical websites about authors and their works that can be browsed by author, by title, or by literary period. www.ipl.org.

  1. Free online brochures from the American Psychological Association about a variety of topics: www.apa.org/pi/online.html#Violence
  2. Mental Help Net (https://mentalhelp.net ). CMHC Systems developed this web site “as a free service to the worldwide mental health community of professionals and laypeople.” MHN is a comprehensive resource for mental health information, news and resources.
  3. The Consumer and Patient Health Information Section (CAPHIS) of the Medical Library Association refers healthcare consumers to an extensive list of resources. While geared to general health, has a lot of useful information for patients. https://caphis.mlanet.org.
  4. Dr. Ivan’s Depression Central: www.psycom.net/depression.central.html. This site is an impressive clearinghouse for information on all types of depressive disorders and on the most effective treatments for individuals suffering from Major Depression, Bipolar Disorder, Cyclothymia, Dysthymia and other mood disorders.

 

 

 

Helpful Hints for Common Problems

HELPFUL HINTS for common problems…
Depression … Anxiety … Relationships … Parenting …

RELATIONSHIPS: (1) All emotional exchange strengthens relationships, but sharing humor and the delight of play adds a unique restorative healing element. Mutual playfulness reduces stress, defuses anger, mends fences, and lifts spirits. (2) Be sensitive to your partner’s feelings – empathy is definitely not overrated. Most of the problems with relationships are emotional in nature. Being sensitive to the needs and feelings of the other person in the relationship with you and this will allow for a marked improvement in your dealings with them. Knowing when you’re stepping on someone’s toes, or when a friend is “not in the mood” will keep you from the dreaded foot-in-mouth disease.
(3) It is give and take – don’t be a martyr either. The advice given above may seem to be telling you to be noble and self-sacrificing. This is farthest from the truth. We’re all entitled to do things that help us take care of ourselves, this is not being selfish. There’s nothing wrong with wanting to win, wanting to be happy and loved. Just remember that OTHER people want the same things you do, and you can work WITH them to help each other achieve your goals.

PARENTING: (1) Use Genuine Encounter Moments (GEMS). Your child’s self-esteem is greatly influenced by the quality of time you spend with him-not the amount of time that you spend. It is important to pay attention to what your child is communicating, whether it’s verbally or nonverbally. Focusing 100% on your interaction is the key to happy relations and reduces misbehavior. Negative attention in a child’s mind is better than being ignored. (2) Use natural consequences. Ask yourself what would happen if I didn’t interfere in this situation? If we interfere when we don’t need to, we rob children of the chance to learn from the consequences of their actions. By allowing consequences to do the talking, we avoid disturbing our relationships by nagging or reminding too much. For example, if your child forgets her lunch, don’t bring it to her. Allow her to find a solution and learn the importance of remembering. (3) Parent with the end in mind. Most of us parent with the mindset to get the situation under control as soon as possible. We are looking for the expedient solution. This often results in children who feel overpowered. If we parent in a way that keeps in mind how we want our child to be as an adult, we will be more thoughtful about how we parent. For example, if we spank our child, he may learn to use acts of aggression to get what he wants when he grows up.

DEPRESSION: (1) Cultivate supportive relationships. Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time. Try to keep up with social activities even if you don’t feel like it.When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed. Do the opposite of how you are feeling; instead of withdrawing and being introverted, become more social. Join a support group for depression. Being with others who are dealing with depression can go a long way towards reducing your sense of isolation. You can encourage each other, give, and receive advice on how to cope, and share your experiences. (2) Take care of yourself. In order to overcome depression, you have to nurture yourself. This includes making time for things you enjoy, asking for help from others, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day. Simple things you can do to take care of yourself includes: going on a peaceful walk, taking a relaxing bath, or reading a favorite book. While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark. (3) Get regular exercise. When you’re depressed, exercising may be the last thing you feel like doing, but depression requires you to act the opposite of what you’re feeling! Exercise is a powerful tool for dealing with depression. In fact, studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.
To get the most benefit, aim for 30 minutes of exercise per day. You can start small; short 10-minute bursts of activity can have a positive effect on your mood.

ANXIETY: (1) Think Positively. The best way to overcome anxiety is to always think positively. Negativity just feeds into anxiety and makes it worse. If you have a positive mindset you will be able to feel good about yourself, who you talk to, and how you feel. When you feel good about yourself and display optimism about yourself and your life, other individuals around you have no choice but to have the same feelings about you as well, increasing the possibilities of reducing anxiety. (2) Practice public speaking in front of a mirror. Anxiety can also occur when a person has to speak in public. One way to deal with anxiety when it comes to public speaking is to practice in front of a mirror. Practicing allows you to observe yourself as others will see you. You are able to pick up on behaviors that contribute to or indicate your anxiety such as fidgeting, excessive sweating, and other physical behaviors. After recognizing how and why you are anxious, you can work on ways to reduce your anxiety. For example, if you see yourself making a lot of hand movements or gestures then you may find that holding something in your hand may help with reducing your anxiety. This practice also helps you in the effort to ‘avoid avoiding’ and to be proactive in the coping and treatment of your anxiety. (3) Utilize effective relaxation techniques. A great way to release tension in the body is through muscle relaxation techniques. Some relaxation techniques include meditation, yoga, and progressive muscle relaxation. Another relaxation technique is proper breathing exercises. Anxiety symptoms can be triggered by rapid breathing or hyperventilating. When this occurs you have more oxygen coming into the body and a reduced amount of carbon dioxide in your blood. It’s important to learn how to breathe properly through the diaphragm in order to stop hyperventilating.

 

Laughing for Your Health

Whether you played an April Fools’ joke on someone or you were the target of a prank, you benefited from April Fools’ Day in more ways than you realize if you had a good belly laugh as a result.

Laughing provides many physical and emotional benefits. According to Humor and Health Journal, laughing lowers blood pressure, reduces stress hormones, increases immune function, releases endorphins, and produces a general sense of well-being. Laughing also provides a workout for the diaphragm and increases oxygen flow providing a cleansing effect similar to deep breathing. By finding the humor in situations, we are guarding against interpreting these situations as threatening or challenging, which will only serve to increase the distress we feel. By making light out of a situation, we may feel more in control and less overwhelmed. Not bad considering laughing is free and has no unpleasant side effects!

Need more humor in your life? Start your day off on a healthy and happy note by listening to comedy on your way to work (and guard against stress from traffic too!). Watch a sit-com. Have a tickle-fest with your children. Look for the silly in things. Set aside time to allow yourself to laugh if you need to (there are actual “laughing clubs” in India that meet just for this purpose!). Take note of the unexpected or humorous things around you and share it with a friend.  Try subscribing to a free online joke-of-the-day website. Share these jokes with your family at dinnertime so the whole family can benefit from laughter.

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Tips for Healthy Sleep & Dealing with Insomnia

Insomnia?

Just Go To Sleep and Forget About It

 

Progressive Relaxation: This exercise is most effective when you tape record the instructions in advance, preferably in your own voice. This way you don’t have to concentrate on remembering the instructions. Tape record these instructions, with a short pause after each sentence to allow yourself time to actually do the sensing and relaxing. Lie on your back, close your eyes, and begin to listen to the tape. Always start with feeling the body part. Copyright © 1996 (and earlier) by Mick Winter

1.
Feel the weight of your feet. Feel your feet relax and sink into the bed.
2.
Feel the weight of your lower legs. Feel your lower legs relax and sink into the bed.
3.
Feel the weight of your knees. Feel your knees relax and sink into the bed.
4.
Feel the weight of your upper legs. Feel your upper legs relax and sink into the bed.
5.
Feel the weight of your hands. Feel your hands relax and sink into the bed.
6.
Feel the weight of your lower arms. Feel your lower arms relax and sink into the bed.
7.
Feel the weight of your elbows. Feel your elbows relax and sink into the bed.
8.
Feel the weight of your upper arms. Feel your upper arms relax and sink into the bed.
9.
Feel the weight of your buttocks. Feel your buttocks relax and sink into the bed.
10.
Feel your back. Feel the weight of your back. Feel your back relax and sink into the bed.
11.
Feel the weight of your pelvic/belly area. Feel your pelvic and belly area relax and sink into the bed.
12.
Feel the weight of your chest. Feel your chest relax and sink into the bed.
13.
Feel the weight of your shoulders. Feel your shoulders relax and sink into the bed.
14.
Feel the weight of your neck, both front and back. Feel your neck relax and sink into the bed.
15.
Feel the weight of your skull. Feel your skull relax and sink into the bed.
16.
Feel any tension in your mouth. Feel your mouth relax and any tension slide off into the bed.
17.
Feel any tension in your eyes. Feel your eyes relax and any tension slide off into the bed.
18.
Feel any tension in your entire face. Feel your face relax and let any tension slide off into the bed.
19.
Mentally scan your body. If you find any place that’s still tense, relax it and let it sink into the bed.

 

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