Saturday 30 June 2018

3 Brain Tricks For Great Focus Anytime

The summer slowdown is upon us. Right now you may feel a little unmotivated, to say the least. Unless you’re one of those lucky people who works from the beach, it can be hard to concentrate on the task at hand during the summer months.

You may be dreaming of your vacation and time off, but if there’s still work to do then you need to find a way to kick your motivation into high gear  —  fast.

The truth is, if you keep waiting for inspiration to strike, you’ll be waiting forever. Procrastination can be difficult to overcome, but it all starts with tiny steps that help you take action, then building off that momentum to propel you forward.

If you’re stuck in the summer slump, try one of these productivity tricks to get your head back in the game and get things done:

Identify exactly what’s stopping you.

When you attempt to get started on something, what causes you to give up? Pay attention to the reasons why you procrastinate. By playing the observer, you can spot where your excuses or self-doubt may be tripping you up.

Work in sprints.

In software development, a sprint is a burst of focused, short-term effort on a single feature. You can take a note out of the Agile playbook and apply it to your own work. Time-bounding helps you leverage the power of small wins. By making your goals concrete and measurable, you’ll be able to appreciate and be motivated by your progress.

For example, design a mini-challenge to tackle over the next seven-to-30 days. This could be mapping out a strategic plan that you’ve been too busy to work on. Consider what would get you excited. How about learning new skills or setting up a few networking lunches? Internal motivation is a surefire way to short-circuit procrastination.

Get competitive  —  with yourself.

How many times have you said: “I’ll spend all morning working on this,” only to find yourself distracted and disappointed by lunch? Our brains can focus intensely for only 20–40 minutes at a time, so craft your productivity periods around this.

Set a timer for 25 minutes (do not use your phone  —  too easy to get distracted!). Work nonstop, racing against yourself to get as much done as possible. Using the Pomodoro Technique helps you make headway quickly and avoid falling victim to inertia.

After you’re done, give yourself a break. Stretch. Get up and walk around. Head outside to take in the summer sun. After all, productivity is fruitless if it doesn’t allow you to enjoy life.



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Is This Relationship Unhealthy?

From the U.S.: I have been dating this guy for a year and I recently started thinking that maybe our relationship is unhealthy? When we first started dating he told me he loved me after a month and asked me to move in with him after about 4 months.

Before that he would tell me that he would kill me if I left him or cheated on him but I thought he was just playing around. Recently he’s been a little rough with me. Sometimes he’ll squeeze my arm really hard or yell at me in public. He tells me I have to obey him all the time and he doesn’t let me go anywhere without him. Yesterday he hit me on my mouth because I had interrupted him. It didn’t really hurt but I was really unnecessary . He was really nice and caring in the beginning but now he’s mean. Do you think those were possible red flags early on in the relationship

A: Run, don’t walk, away from this relationship. You do not deserve to be hit or hurt. He has no right to know your every move or to threaten you. His behavior is abusive and controlling. Yes, I know he can be nice. Abusers often are when they want to keep someone in their orbit. But the nice times don’t cancel out his controlling behavior. Get out before you get even more hurt.

I wish you well.
Dr. Marie



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The Word Famous Marshmallow Test For Self-Control

How long could you wait to eat it?

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Think Your Kid Is Smart? Think Again!

Some folks are so proud of their child’s intelligence that they brag about it to the world. Emblazoned on the bumper of their SUV is the message: “My kid’s an honor roll student,” to be replaced years later with a college decal from an elite university.

Since being smart is such a source of pride in our culture, let’s look at what we mean by “intelligence.”

Years ago, intelligence was seen as a single entity, referred to as the “g” factor: “g” for general intelligence. Kids who were in front of the line when God handed out brains were those who scored high on IQ tests and scholastic exams. There was every expectation that these kids would be successful in life or, in the case of a girl, marry a “successful man.”

For those unlucky kids who were not “college material,” boys would learn a trade or use their muscle power to make their way in the world. Girls would become secretaries and/or learn the feminine wiles to “get a man” to take care of her.

As the field of psychology became more sophisticated, we became aware that it was simplistic to think of intelligence as purely a “given factor” while not taking  into account other factors, such as great parenting, excellent educational resources, good mental and physical health, high motivation, sufficient self-confidence, being able to sit still, focus, concentrate and be free from emotional distress.

In addition, the ability to reflect on what you were taught was important. When we do so, we don’t let what was taught just wash over our bodies, touching only the surface. Rather, we consciously think about what we’ve learned, reflecting on what was said, searching for meaning and understanding. We give ourselves time to consider, contemplate, and immerse ourselves in the subject, becoming more informed and familiar with it.

The field of psychology now recognizes that there are different types of intelligence; some are rewarded in school, others ignored. These types are independent of one another, meaning that you can be highly skilled at reading and writing, yet have incredibly weak spatial and social skills. And of course, the reverse is also true.

As our culture has become more diverse, we’ve become aware that other cultures have developed different assumptions about smartness. Some cultures put much more importance on effort and work ethic than many Americans do. Japanese parents would be ashamed to admit what some American parents brag about: “my kids so bright that he gets A’s without even cracking open a textbook.”

I hope that parents can appreciate the concept of “multiple intelligence,” helping their kids (and themselves) develop their minds in intriguing ways. To assist in this journey, Dr. Howard Gardner, a leading developmental psychologist has identified these 8 distinct types of intelligence:

  1. linguistic (ability to use language well)
  2. logical  (capacity to understand logic and reasoning)
  3. spatial (understanding spaces and spatial layouts)
  4. musical (capacity to create and relate to musical patterns)
  5. bodily kinesthetic (movement and athleticism)
  6. understanding other people (common sense, social smarts)
  7. understanding oneself (personal and emotional intelligence)
  8. understanding the natural world (nature, animals, plants)

Which one(s) do you feel you are smartest in?

Which one(s) would you like to further develop?

Which one(s) do you acknowledge in your kids?

Which one(s) do you ignore in your kids?

In most schools and homes, it’s only the first two forms of intelligence that are truly appreciated. I look forward to the day when I see a bumper sticker that lets the world know: “My kid has a great knack for understanding people;” or “My child is in love with nature.”

©2018



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The Relationship That Reduces Dementia Risk By 42%

Approaching 1 million people were included in the research.

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Reality Isn’t Always What You Think! How Cognitive Distortions Harm Us

Author imageWe all see reality through a personal lens shaped by our beliefs, culture, religion, and experiences. The 1950 movie Rashomon was a brilliant example of this, where three witnesses to a crime recount different versions of what happened. When couples argue, they usually can’t agree on the facts of what happened. Additionally, our mind tricks us according to what we think, believe, and feel. These are cognitive distortions that cause us unnecessary pain.

If you suffer from anxiety, depression, low self-esteem, or perfectionism, your thinking can skew your perceptions. Cognitive distortions reflect flawed thinking, often stemming from insecurity and low-self-esteem. Negative filters distort reality and can generate stressful emotions. Thoughts stir up feelings, which in turn trigger more negative thoughts, creating a negative feedback loop. If we act on our distorted perceptions, conflict ensues that can give rise to unintended negative consequences.

Cognitive Distortions

Being able to identify cognitive distortions builds our capacity to be mindful. Some are listed below:

  • Negative filtering
  • Magnification
  • Labeling
  • Personalization
  • Black-and-white, all-or-nothing thinking
  • Negative projections
  • Overgeneralizing

Self-Criticism

Self-criticism is the most pernicious aspect of codependency and low self-esteem. It distorts reality and your perception of yourself. It can make you feel guilty, flawed, and inadequate. Negative self-talk robs you of happiness, make you miserable, and can lead to depression and illness. It leads to negative filtering, which itself is considered a cognitive distortion. Self-criticism leads to other distortions, such as magnification and labeling, when you call yourself an idiot, a failure, a jerk, for example. (For 10 specific strategies for working with the critic, see 10 Steps to Self-Esteem: The Ultimate Guide to Stop Self-Criticism.)

Shame underlies destructive or chronic self-criticism and causes many cognitive distortions. You might find fault with your thoughts, words, deeds, and appearance, and perceive yourself and events in a negative manner that no one else would. Some beautiful and successful people see themselves as unattractive, mediocre, or failures, and cannot be persuaded otherwise. (See Conquering Shame and Codependency: 8 Steps to Freeing the True You.)

Magnification

Magnification is when we exaggerate our weaknesses or responsibilities. We can also inflate negative projections and potential risks. It’s also called catastrophizing, because we’re “making mountains out of molehills” or “blowing things out of proportion.” The underlying assumption is we won’t be able to handle what will happen. It’s driven by insecurity and anxiety and escalates them.

Another distortion is minimization, when we downplay the importance of our attributes, skills, and positive thoughts, feelings, and events, such as compliments. We might magnify someone else’s looks or skills, while minimizing our own. If you’re in a group sharing, you might think everyone’s pitch was better than your own. Stop comparing. It’s self-shaming.

Personalization

Shame also underlies personalization. It’s when we take personal responsibility for things over which we have no control. We might also blame ourselves when anything bad happens as well as take the blame for things that happen to other people — even when it’s attributable to their own actions! We can end up always feeling guilty or like a victim. If you’re plagued by guilt, it may be a symptom of toxic shame. Take steps to analyze and free yourself of guilt. (See Freedom from Guilt: Finding Self-Forgiveness.)

Black and White Thinking

Do you think in absolutes? Things are all-or-nothing. You’re the best or the worst, right or wrong, good or bad. When you say always or never, it’s a clue that you may be thinking in absolutes. This involves magnification. If one thing goes wrong, we feel defeated. Why bother? “If I can’t do my entire workout, there’s no point to exercise at all.” There’s no gray and no flexibility.

Life is not a dichotomy. There are always extenuating circumstances. Situations are unique. What applies in one instance may not be appropriate in another. An all-or-nothing attitude can cause you to overdo or miss out on opportunities to improve and gradually attain your goals — how the tortoise beat the hare. Exercising for ten minutes or only some muscle groups has big health benefits, compared to doing nothing. There are health risks to overdoing, as well. If you believe you have to do everyone’s job, work overtime, and never ask for help, you will soon been drained, resentful, and eventually, ill.

Projecting the Negative

Self-criticism and shame generate anticipation of failing and rejection. Perfectionists also distort reality by assuming negative events or negative outcomes are more likely to occur than positive ones. This creates tremendous anxiety about failing, making mistakes, and being judged. The future looms as a dangerous threat, rather than a safe arena to explore and enjoy our lives. We may be projecting the unsafe home environment from our childhood and living as if it were happening now. We need to recruit a loving parent within us to shine the light of consciousness on our fears and reassure ourselves that we’re no longer powerless, have choices, and that there’s nothing to fear.

Overgeneralizing

Overgeneralizations are opinions or statements that go beyond the truth or are broader than specific instances. We might form a belief based on little evidence or only one example. We can jump from “Mary doesn’t like me,” to “Nobody likes me,” or “I’m not likable.” When we generalize about a group of people or gender, it’s usually false. For example, to say “Men are better at math than women,” is false because many women are better at math than many men are. When we use the words, “all” or “none,” “always” or “never,” we probably are making an overgeneralization, based on black-and-white thinking. Another overgeneralization is when we project the past onto the future. “I haven’t met anyone dating online,” so, “I won’t ever,” or “You can’t meet anyone through online dating.”

Perfectionists tend to overgeneralize by making global, negative attributions about themselves and about their negative projections. When we don’t measure up to our rigid, unrealistic standards, we not only think the worst of ourselves, we expect the worst will happen. If we spill our water at a dinner party, it’s not just an embarrassing accident; we’re mortified, and certain we made a clumsy fool of ourselves. We go one step further with a negative, projection and overgeneralize to imagine that everyone thinks the same, won’t like us, and won’t invite us again. To overcome perfectionism, see “I’m Not Perfect, I’m Only Human” – How to Beat Perfectionism.

©Darlene Lancer, 2018



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9 Characteristics of Spiritual Elitism: Narcissism of a Different Variety

Several years ago, I attended a private function at a highly esteemed religious institution (neither the name of the organization, nor the type of religion is relevant to this article). I was excited to meet people who possessed an excellent reputation for their good work and who were highly esteemed amongst their religious populace. The nature of the engagement allowed the leaders of this institution to be in a more natural environment where they could let their guard down and relax. Unfortunately, once I witnessed how they behaved at this opportunity, my excitement was quickly squashed. Instead, I was surprised to feel only disgusted by their lack of character.

It was immediately apparent that this was a group with a severe mentality of narcissism. The dichotomous thinking was extreme: either you came from them and were 100% for them, or you were neither and because of it they regarded you as less of a person. There was no middle ground with them. They had no grace for differing opinions, no real forgiveness for disloyal behavior, no tolerance for those who didn’t follow their rules, no mercy for people who were suffering – which they viewed as a consequence of poor, unholy choices – and no allowance for individuality. Instead there was only a “Groupthink” mentality and strict adherence to their rules, whether they be right or wrong. Appallingly, the institution had an order similar to the characterization of communism as satirized by George Orwell in his book 1984.

Unfortunately, after having many experiences similar to this one, it is not as uncommon as many believe. Here is a breakdown of the narcissism seen ‘en masse’ in religious organizations:

  1. Divine Fantasies: In order to keep believers invested in a religion, religious leaders paint fantastical images of how by fully committing to their institution, followers have a quick and easy way to a better life. This is usually translated through a figure head claiming to be a tried and tested witness. They frequently refer to themselves as evidence that if a person does “right” by the standards of the organization, they too will have a wonderful life free from the struggles and misfortunes of non-believer’s lives.
  2. Superior Humility: Just as some narcissists believe they possess superiority to others in intellect, beauty, success, or power, religious narcissists believe they are superior in humility. Meaning, they can be heard saying something like, “I’m the worst of offenders,” in an effort to demonstrate how vast their humility is in comparison to those around them. Real humility requires no such show or demonstration and adding an element of competition to the character trait contradicts the trait itself.
  3. Sacrificial Admiration: The group I attended this function with wanted to be known for their self-sacrificing behavior, possessing some unnatural thirst to be admired for it by their brethren. In a weird game of one-upmanship, all of them were constantly trying to outdo one another’s martyrdom. True sacrifice demands no attention and instead is quietly done preferring to remain silent, something this false exhibit left to be desired.
  4. Untouchable Entitlement: Only those who are deemed worthy by the institution are able to speak to the religious elite – without much hope of developing any type of real relationship. During the above engagement I was treated as if I was invisible, even when speaking, because I did not come from their original organization. This untouchable attitude is a form of mental abuse known as the silent treatment, which commonly greets all outsiders regardless of who they are.
  5. Exploitative of Faults: Narcissistic religious leaders are not exploitive of their own faults (although they may admit to minor infractions as a demonstration of how ‘real’ they are) but they are intolerable to the faults of others. Frequently, according to their judgement, the sins of others – especially those in similar or competing religious organizations – are exploited without regard for any harm that might befall the individual as a result. This is done to keep the masses in line with their organization’s standards.
  6. Righteous Remorse: One of the major tenants of nearly every religion is a type of confession where a person acknowledges wrong-doing and seeks restitution. Similarly that was standard with this institution, although it was approached very differently. Here, any fault was the fault of the individual or body of believers alone, and the organization was incapable of ever doing anything incorrectly. There might be a very infrequent apology for a misstep with an expectation of immediate forgiveness, followed by little to no restitution. But it is nothing compared to the expectation and subsequent treatment of the sins of the followers that are supposed to be encouraged by this process.
  7. Conditional Empathy: There is no unconditional empathy from the spiritual elite to others who have had misfortune. Rather, conditional empathy is given if the person is deemed worthy of such grace. All too often, the hardships of others are seen as consequences for hidden sins or evidence of God’s disapproval of a person. The religious leaders sound more like the friends of Job constantly looking for flaws to justify his tribulation, than representations of the love they claim to live by.
  8. Covetous Envy: In order to remain in a position of authority, religious leaders covet the envy of their followers. From their perspective it provides them leverage to create a reason for the members of the institution to idolize them as a leader. These leaders will do and say things intentionally to spark envy in their people and maintain their religious influence. This may be in the form of monetary benefit, untarnished reputation, ideal marriage, or perfect children.
  9. Arrogance by Association: This is the most disappointing category of them all. With arrogance by association, even genuine believers fall into the trap of thinking that because they associate with someone, the knowledge of the “wiser” party will be rubbed off onto them. This keeps a person from studying the tenants of their own faith for themselves and instead sets a person up to be greatly deceived.

To be fair, there are plenty of religious organizations and institutes that do not adhered to the above listed description. Finding one can be a chore but is well worth the effort. It is important when searching for an establishment that is healthy and honest to stick to your beliefs and not be intoxicated by false pretenses and reputation alone. Stay true to your personal beliefs and use wise discretion, and these types of institutions can be avoided.



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My Best Friend Has Started Molesting Me in My Sleep

A few weeks my best friend (24 m) came over to visit for the weekend. My family look at this boy like another son, they love him and he even has keys to my mother’s house. (I live with my Dad)
The first night -Saturday- nothing happened. But Sunday I woke up orgasaming and his hand was in my pants. I did not know what to do so I just moved his hand and kept a pillow between us for the rest of the night. The next weekend he came over again, but just for Saturday. This time I woke up and both my pants and his pants were missing. Not only that, but my panties had been removed as well (which I do not do no matter how hot I get under the covers..

He is due to come over again in a few weeks…

What can I possibly do? I cannot tell my family, They trust this boy so much that I was not allowed to go out drinking if he was not with me.
He was like my big brother…

I don’t know what to do, who to turn to or even how I could possibly get out of this situation…

How do I tell my parents about this? How do I get them to believe me over him?

If there is no hope with going to my family, what can I do to get him to stop and get him out of my life? (From South Africa)

A: I admire the courage it takes to talk about this and am glad you are taking action about what to do to prevent this from happening in the future. I can only comment on the psychological components of this as it sounds like there may be a legal consequences as well. Most importantly — you need to do and say something. Not speaking up about this, and not to stopping what you do not want to have happen sends the wrong message to everyone and is unhealthy for you. Keeping a secret like this can have devastating effects for your well-being down the road.

Begin with your father. Tell him that you do not want to have this man come to the house. Explain that he has done something to hurt you and you no longer feel safe around him. Explain that if he comes you will not stay in the same house with him (and then make plans to stay with a friend if he does so this will not be an idle threat.) It is your decision about how much you tell your father—because only you know how this will be received. However, at 23 you have a right to feel safe in your own home and telling your father this man’s presence makes you feel unsafe is a truth your father will have to accept — or you will go stay with a friend.

What is needed next is a very clear communication to this man that what happened was unwanted and is now cause for ending the friendship. This isn’t a conversation or dialogue. This is a communication to make sure he understands that what happened wasn’t okay and you will not be seeing him anymore.

Finally, let your mom know and explain that you have severed ties with him and are no longer willing to see him. You mother will have to decide what to do, but make it clear you won’t be visiting her if he is around.

These are difficult conversations — but they are necessary for you to continue taking care of yourself. After dealing with this you may want to have some individual therapy to talk about the betrayal by this man.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral



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Psychology Around the Net: June 30, 2018

dream job myths

Happy Saturday!

This week’s Psychology Around the Net brings you some insight on “the curse of knowledge” and writers (what is it…and do we care?), the feedback loops among financial, physical, and mental health and how to stop the damaging effects, why physical injuries affect our mental health, and more!

Do Writers Care for What Psychology Has to Say About the Curse of Knowledge? Vera Tobin, a professor of cognitive science at Case Western Reserve University, Ohio, explains “the curse of knowledge” as such: “[T]he more information we have about something and the more experience we have with it, the harder it is to step outside that experience to appreciate the full implications of not having that privileged information.” Even though “the curse of knowledge” is mostly considered, well, a curse, Tobin attempts to show us that the “detrimental effects” of this “curse” actually are beneficial for good storytelling in her new book Elements of Surprise: Our Mental Limits and the Satisfactions of Plot.

3 Vicious Cycles: Links Among Financial, Physical, and Mental Health: A feedback loop can be easy to start and hard to stop. The feedback loops among financial, physical, and mental health are no different, but there are ways to break the cycles.

Smart Moves: Intelligence Protects Against Mental Illness: New studies have found 600 new genes for neuroticism and 900 new genes for intelligence. Does this point to a rebalancing of nature vs. nurture equation.

How to Be Less Distracted With Your Kids: Sometimes staying present for your child can be difficult. You love your kid, but not every moment is going to be rainbows and butterflies. Maybe sometimes, the present is boring, frustrating, or confusing — which leads you to drift off with your phone, your mental to-do list, or daydreams. Fortunately, there are several tips that can help you become more present with your child — some that take practice, and some you’ll see results with immediately.

How Physical Injuries Affect Your Mental Health: Aside from the fact that some injuries can make it extremely difficult to complete basic tasks like getting dressed, handling personal hygiene, and even replying to a text — all of which can create waves of anger, frustration, and even depression — physical injuries can cause an even more eye-opening realization: You’re not invincible.

Many Psychiatric Conditions Have the Same Genes in Common: According to a study of nearly 900,000 genomes, there is a common set of genes involved in many mental health conditions including depression and post-traumatic stress disorder. Finding such patterns can help us working toward learning how and why such mental health problems develop.



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The 40 Do’s and Don’ts During a Divorce

After counseling hundreds of clients through the divorce process – and having experienced it as a child and adult myself – I have seen the good, the bad, and all the ugly. Too many times in the midst of divorce, unresolved anger takes over a person’s behavior and they become something that they usually are not. This can happen to the nicest of people; no one is free from the temptation of hurting their Soon-To-Be-Ex (STBE) as much as, if not more than, they have already been hurt by them.

To help keep things civil as possible, I have compiled a list of “do’s” and “don’ts” as a reminder of what good behavior during a divorce looks like.

Do:

  1. Spend this time working on yourself instead of focusing too much on the other person. This way you are better prepared to be without your STBE.
  2. Stop arguing with them and yourself. Remember, you are getting a divorce for a reason.
  3. Eliminate emotional, verbal, and physical intimacy from the relationship to prevent as much confusion as possible.
  4. Respect your STBE’s physical personal space as if the two of you were strangers.
  5. Answer only the question your STBE asks you. Try to prevent expanding the conversation in a way that will only cause further harm.
  6. Have one or two good friends that support you in this process. Just like with any trial life throws at you, a support system is essential to keep you strong.
  7. Respect new boundaries of ‘This is my space and that is yours’. Crossing those newly set lines will only lead to greater conflict.
  8. Discuss any and all surveillance with your attorney. Try to keep the process legal to benefit both you and your STBE in the long run.
  9. Make sure to have a witness with you when speaking with your STBE if you feel unsafe.
  10. Think of the divorce as a business transaction instead of an emotional one. As difficult as it may be, by eliminating those emotional aspects you are more capable of cleanly handling the process.
  11. Allow your attorney to mediate as a way to help navigate through any tricky areas of marital dispute.
  12. Communicate strictly via text message or email as best you can. This will help maintain a healthy barrier between you and your STBE.
  13. Communicate to your STBE only what is necessary or needed. Allowing any extra interaction has the potential to complicate the situation exponentially.
  14. If you have children, all kid transitions must take place in a safe location.
  15. Remember to consider that your kids are ½ you and ½ your STBE, so even in the trickiest situation treat your STBE with respect. This will not only set a good example for your children, but it will also minimize any trauma from the divorce that they may be going through.
  16. Always answer only the questions your kids ask about the divorce, don’t elaborate. Providing details can be unnecessarily painful for you and your children.
  17. Reach out to your kids daily when you are not with them. It is important to keep strong lines of communication to let your children know that they still have you as a source of love and support.
  18. Give your STBE the first right of refusal when caring for the kids.
  19. Have a standard line as the reason for the divorce that doesn’t cause shame or embarrassment for you, your STBE, and/or your kids that you can use as a public or general response. Remember, you’re trying to make it through this process as painlessly as possible, so don’t put your family through any unnecessary negative attention.
  20. Remember you own code of conduct and act accordingly. You are representing yourself, and your behavior is a significant reflection of who you want to become by the end of the divorce process.

Don’t:

  1. Focus so much on your STBE that you neglect self-care. Your top priority must be taking care of yourself.
  2. Belittle your STBE or try to instigate them: this is a bad reflection on your character and can cause further aggravation.
  3. Have sex with your STBE: this only confuses them, yourself, and the situation – even if you tell yourself “it doesn’t really mean anything” or “it’s the last time.”
  4. Hit any part of your STBE, push or shove, verbally threaten harm, throw things, or block your STBE from leaving. This will only provide more for them to potentially use against you throughout the process.
  5. Overuse texting or emailing just to point out the flaws in your STBE. At this point it is useless to point fingers and only adds stress and anger where it’s not needed.
  6. Undermine your STBE’s friendships or try to alienate them from family. You need to start focusing on you and becoming negatively and overly involved in your STBE’s life will not help you accomplish that.
  7. Go rifling through your STBE’s stuff. Nothing you will find will satisfy what you are feeling – that is something you have to do on your own.
  8. Track your STBE or record their conversations without permission. This is a violation of privacy that will inevitably make the entire situation worse.
  9. Be alone with your STBE, if at all possible. Just like emotional interaction and sex, this will make moving on and a cleaner divorce less of a possibility.
  10. Let your emotions override your logic during the divorce. It’s easy to get caught up in your own head and what your feeling during this process, but in order to remain healthy and stable for yourself and your children, you must be able to be objective.
  11. Rehash reasons for getting a divorce. Both you and your STBE know why the divorce is happening – reopening old wounds can only cause further harm.
  12. Communicate verbally unless the communication is about the kids. With such a sensitive topic, keeping it as business-like as possible will benefit all parties.
  13. Send excessive text messages or emails for any reason. Try to limit them to a few per day at the absolute most.
  14. Ask your kids, instead of your STBE, to modify any transitions involving them. This will help to limit contact.
  15. Bad ever mouth your STBE in front of your kids. Your STBE is still their parent and creating a toxic relationship between them and the STBE is never healthy.
  16. Talk to the kids about the specifics of the divorce, money, separation of assets, or support. Try to limit anything you tell to simply what is necessary.
  17. Keep your kids from speaking to your STBE when they are with you. Just because your contact with them must be limited, doesn’t mean the kids should feel pressured into cutting contact with them as well.
  18. Supervise your kid’s communication with your STBE. Make sure your STBE is respecting any boundaries that the two of you made for when it comes to communicating with your children.
  19. Spread rumors about your STBE. Often, you end up only hurting your kids and you looking petty in the process.
  20. Lose your values, morals, or ethics during the divorce. Always hold fast to what you stand for, and do not let the process of divorce negatively dictate your behavior.

Following these guidelines won’t guarantee a favorable outcome during your divorce – every situation and process is different. However, sticking to these basic rules will help you ensure that you not lose yourself amidst the chaos of the process.

 



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Friday 29 June 2018

Writing Your Heart Out: Re-scripting Your Life and Rewiring Your Brain

taking the judge out of judgementOne of the most powerful means of expression involves taking pen to paper or fingers to keyboard as emotions spill forth. For those in mental health treatment, it is often a life line.

Sitting with a client recently, I found myself holding back tears as she opened a previously nailed shut window behind which terrifying feelings were held captive. As she maintained a flat affect and read aloud what she had written, it was if she was telling someone else’s story, but we both knew that she was letting loose her demons, a Pandora’s Box of twisted, wing flapping fury. I felt honored that she was willing to lay bare her soul. Writing allows us to do that. I could see the tension melting as she finished. Like the mythical container, Hope was what was left at the bottom of the box.

In my own life, writing has helped me remain “sane and vertical,” amid multiple losses, the deaths of my husband, parents and other family members and friends, personal illness, financial challenges and job changes. I have drawers full of journals from as far back as my college years (1977-1981) and as I periodically peruse them, I shake my head in bewilderment, “Holy smokes, you really believed that stuff?” and even more astonishing, “You still believe some of that stuff?” It is then that I revisit my personal script and am determined to re-write the narrative to smooth the transition from one phase of my life to another.

A few years ago, I attended a workshop called Writing Down the Light taught by Joan Borysenko, Ph.D. The intention was that the participants take their life story and the beliefs they held about how life “should be” and transform them to create a more fulfilling outcome. Because of doing the recommended exercises, I discovered new ways to view what had been a longstanding and daunting belief system that told me I needed to be all things to all people and couldn’t allow others to be of support to me. Since then, it is a dynamic that shows up regularly and offers the opportunity to continue to edit my viewpoint.

Your Brain on Ink: A Workbook on Neuroplasticity and the Journal Ladder (It’s Easy to W.R.I.T.E. Expressive Writing) was written by Deborah Ross and Kathleen Adams. In it, they explain the concept of neuroplasticity which allows for creating new neural pathways that help us to heal from physical and emotional challenges.

Writing Exercises to Expand Your Horizons and Alter Your Brain Functioning

  • Journaling. Take time regularly (ideally daily) to jot down your observations, impressions, and emotions as way of purging your system. Often, we attempt to contain our feelings so that we don’t disappoint or upset others. A journal is a safe place to get real and raw while knowing that, unless we share it, no one else will read it.
  • Full Sensory Writing. Use language that describes your experiences through smell, taste, touch, sound and sight. Color with your creative juices.
  • Stream of Consciousness Writing. Ask yourself a question, such as “How do I resolve the conflict with my partner?” Close your eyes, take a breath and begin writing or typing your response. Don’t edit or censor. Let the words flow naturally and when you feel complete, stop. Read aloud what you have written. Hearing your own voice saying the words, anchors them to you. They feel genuine. Your mind accepts them as your own.
  • Pre-plan Your Outcome. Ruth Anne Wood who is a writer, speaker, coach and entrepreneur, created a modality called Scripting for Success. Two of the characteristics of this type of writing is that it be done in the third person and as if it has already happened. An example is someone who wants to create a new business. As if it was a newspaper headline, the first part could read, “Local entrepreneur opens doors to her new window business,” and then continue to share the details such as, “Customers show up daily to purchase her products and tell others about her company. By the end of the fiscal year, she has netted $100,000.” What Ruth has discovered is that when she and her clients have utilized this type of writing, scenarios often play out exactly as designed. Clearing the emotional blocks and melting the mental resistance gives way to accomplishment of goals.
  • An Attitude of Gratitude. Take time each day to record at least three things you are grateful for. More is better, but that is a way to launch into an awareness of what is working in your life and not just what is troubling. It also sets the stage for calling in more of what you want.
  • Tell Me a Story. Describe an incident in your life that felt troubling. Embellish it as you wish and exaggerate it beyond the bounds of what really occurred. Use as many catastrophizing words as you wish. The next step is to change the language, so it has a positive outcome. Be aware of the feelings each one evokes.

Sherry Reiter, Ph.D, LCSW has taken her years of experience as a writer and therapist to pen a book entitled Writing Away the Demons: Stories of Creative Coping Through Transformative Writing. In it, she offers the benefits of evocative writing. She refers to her work as The Creative Righting Center which has a double entendre’ flavor since it reflects her name and the idea that writing can help us to up-right ourselves when we feel swamped by life circumstances and the emotions they evoke.



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I Think I Don’t Need People

From the U.S.: I am 17 female. I don’t interact with people much. i think i don’t need them and I don’t want to appear needy. In fact I hate appearing needy. I’m too different I feel like I have nothing in common with them. I only interact with people to not appear weird. But the second someone chases me and seems interested in me I tell them all my secrets and we become intimate but most of the time they leave. I generally don’t know how to start a relationship or interacting with people and it makes me feel lonely but i am too arrogant to start chasing people.

Most of the time I see no point in things but when I do things I become a perfectionist and try to do my best. But still nothing excites me much. I used to get stressed out easily but now I just don’t care. Do you think something’s wrong here?

A: From what you say in your letter, you bounce back and forth between extremes. Either you don’t have anything to do with people or you become too intimate too quickly. You say that you don’t need others, but it’s as if you are saying “You can’t fire me, I quit.” I think the issue is that you are discouraged about your ability to have a balanced healthy relationship. So you are giving up completely.

Most of the teens who write to us (or who I have seen in practice) have, at one time or another, had the same complaints. One of the tasks of adolescence is figuring out how to relate comfortably with other people. It’s difficult. It’s discouraging. It’s frustrating. It’s tempting to pretend you don’t care. But withdrawing from people is still interacting with people — just in an unhealthy way.

Chasing people isn’t the answer. Learning how to be a friend is.

I suggest that you start by getting involved in an activity you like that includes other people your age. When people are focused on a task more than on each other, the pressure to be friends is reduced. Paradoxically, working together tends to help people develop relationships naturally and gradually. Volunteer. Get involved with backstage work in school productions. Join a team. These are the kinds of activities that promote getting to know one another in a healthy and reciprocal way. Pay attention to other kids who seem to know how to get along easily. Study their styles. You will learn a great deal just by being a patient observer.

Then start slow. Identify a few friendly people you are drawn to and invite them to do something as a group. Group activity also takes the pressure off everyone. Give it time. With time and patience, you will figure out how to be comfortable in relationships.

I wish you well
Dr. Marie



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2 Personality Traits That Indicate High Intelligence

Two signs of a knowledgeable personality.

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Healing from Addiction: Finding the Road to Recovery

Addiction — and recovery — can look differently from individual to individual. As surely as we can be addicted to alcohol, substances, or medications, we can just as easily be addicted to love, work, sex, dieting, exercise, skin picking, and food. Addiction can refer to any compulsive and unhealthy attachment or behavior that one uses as a way of artificially enhancing, numbing, or avoiding feelings.  Addictions have negative consequences and are difficult to just “stop” doing. 

There are certainly different levels of medical and psychological risks associated with different kinds of addiction, and recovery.  Individuals who are at high risk for dangerous or destructive consequences from addictive behaviors should seek professional direction, support, and monitoring from healthcare professionals, including doctors and addiction therapists, and emergency medical attention if needed.

Assuming medical and psychological stability have been achieved, the road to recovery and associated healing work has many aspects. And it truly is a road: recovery is a lifelong journey that will inevitably have peaks and valleys, joys and sorrows, highs and lows.

Ways to Heal and Find Your Road to Recovery

  1. Yes, it is one day at a time.

You may have heard the expression “one day at a time” in reference to taking each day in recovery, getting sober, or stopping an addictive behavior. That’s because focusing on the enormity of the long term without a substance or behavior can seem intensely overwhelming and drive people back to the same thing they are trying to decrease. Focusing on one day at a time is the equivalent of setting small, manageable goals and keeping your attention on what you can control … yourself in the here and now.

  1. Educate yourself.

Too often recovery is framed as a mystical process. There certainly can be a deeply soulful and even spiritual aspect to any life change process. But successful recovery is achieved by taking active, empowered, and informed steps towards the desired change. Any athlete will tell you that hoping for change in their performance isn’t an effective strategy — hope and faith is helpful, and it also takes commitment, determination, support, knowledge, and practice. And surgeons don’t go into the operating room “hoping” to have an epiphany about the procedure they’re about to do. So utilize the best recovery science the field has to offer from reputable addiction science professionals, regardless of the addiction with which you struggle.

  1. Enlist support.

Feelings of shame, embarrassment, anger, depression, and fear of judgement often deter individuals from enlisting support from the important people who can help them. Isolation is detrimental to recovery in every way. It reinforces the secrecy and minimizing that is usually a part of most addictions. Isolation robs individuals of helpful support in the tough times, and also creates an accountability vacuum. So reach out and let people in your world know what’s going on, and how they can help you. Utilize people you trust and can count on, wherever they might be in your world: a faith organization, a social group, family members, friends, counselors, or even coworkers if appropriate.

If you have concerns about things getting complicated with people you know, or if the people you know are also addicted, do a quick internet search for local or internet-based support groups and organizations that can help.

  1. Carry a “reasons” list.

When faced with a trigger or temptation, our reasons for getting into recovery can seem vague and distant. Make a list of the top five motivations you have for getting into recovery. Make copies, and put them everywhere you can to remind you why you are engaging in the recovery process. Hang one on the refrigerator, one on the bathroom mirror, one in your wallets, purses, backpacks, or anything else you carry with you, and consider making it the wallpaper on your tablet, computer, and phone. This will help you reinforce your motivations to yourself at regular intervals and help you stay focused on the reasons you are working so hard. If someone — like a child or a spouse — is one of your reasons, put their picture on your list.

  1. Forget willpower and embrace strategy.

Willpower doesn’t respect addiction. That’s what makes it an addiction. So rely on strategy, instead. If you know you’re likely to do the behavior you’re trying to start in certain places, with certain people, or under certain conditions, don’t put yourself in those scenarios. You are no more likely be able to resist the behavior than you were before, just because you’re thinking about it harder. If history says you binge eat a half gallon of ice cream or a bag of cookies every time you have them in the house, stop buying them. If you have a certain friend group that you often have too much to drink with, you might have to host an event in location without alcohol.



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The Most Psychopathic Region In The United States

The study is based on data from a personality survey conducted across the US.

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Women as Property: An Existential Challenge in Psychotherapy, Part 4

This is Part 4, the final article in a series. Click to read Part 1Part 2 and Part 3.

Women, regardless of whatever immediate difficulties bring them into treatment, struggle with inequality in a culture that consigns them to objectified, subordinate and servile roles. Their property status problems may appear distant from their presenting troubles, the way ultimate causes are often unrecognized “background” forces. No matter how successful the therapy might be in dealing with the immediate concerns, failure to identify and remediate these property issues will result in less than optimal benefits from the treatment.

Complicating any effort to address the prejudicial effects of property status is that female patients might reject or deny the proposition. Whatever the objective reality, as suggested in earlier examples, women may not subjectively experience themselves as property nor might they accept that premise as a foundation of their behavior. For example, current fashion continues to expose the woman’s chest to scrutiny through the use of support foundations that elevate the breasts and through necklines that expose them. Nevertheless, women may resent the stares and distraction that result. From a fashion standpoint, they might argue that they are simply trying to look “attractive.” That concept raises the question: attract what? Appreciation of accomplishments or physical assessment? Respect or sexual interest? In their professional, business or career-oriented roles women who want to be taken seriously and to be judged on their achievements (and not to attract a sexual partner or the protection of a wealthy, powerful male) are nevertheless encouraged by social convention to dress in ways that contradict those roles.

Female patients are unlikely to identify property status as a reason to seek psychotherapy. Instead, the problem will appear under other names, in marital, social, occupational and legal arenas where women continue to strive for recognition and for equal treatment. Female patients will not easily accept the concept that they are subject to property status judgments. The idea might seem insulting (as I suspect it will to some readers of this article) and would undermine the maintenance of an acceptable level of self-esteem. The narcissistic injury inflicted would create a new and unnecessary problem for the therapy. A woman might reject the concept of herself as chattel despite the destructive influence its reality has on her life. For that reason, it could be counterproductive to advance the subject directly. The therapist who is aware of these influences, however, can raise them in indirect ways that will still be helpful and allow the patient to acknowledge their effects and to deal with them.

Property status therapy problems may appear as a direct consequence of prior events. Victims of sexual harassment or abuse, for example, may seek therapy for the residual damage. Indirect consequences, however, are more usual and more difficult to identify. The day-to-day, often mundane, malign influence of property status on overall function, as the previous examples seek to show, is common and is often embedded within other, more overt concerns. The therapist should recognize these property issues even if the patient does not. They may be dealt with even if never labeled as such. Because they are existential issues, they will typically appear distant from the presenting problems, as ultimate causes usually do, but they nevertheless require attention if the more immediate therapy goals are to be fully realized.

In the therapy, these problems may show up as tendencies, not absolutes. A few examples may give a better sense of this indirect influence.

  • The history may show the woman as less likely to volunteer at work; to put her energies into “male fields,” such as science, technology, engineering or mathematics; to strive toward business success or to assert her own needs and priorities in her marriage.
  • She may be more likely to sacrifice her interests to those of a male colleague or marriage partner; to give up her time for other’s needs; to spend money and to shop and to acquire things needed only to bolster her sense of worth; and, as a consequence, to have more difficulty managing her finances.
  • She may be more likely to defer to a male peer. An assertive woman may be criticized as “pushy” and “strident,” while a man in the same circumstances would be regarded as forceful and commanding. Because enhancement of a healthy appearance and presentation of an augmented physical facade make her feel more valuable, she may be more vulnerable to claims made by purveyors of health and beauty products. She may feel, for example, that she can never appear in public without “putting my face on.”
  • She may be less likely to have confidence in her judgment, and more likely to choose passive safety over active pursuit of risks that could lead to rewards. Questions of marriage and child-bearing become more complex when property value considerations are diminished by social progress.

All of these tendencies reflect the existential concern: how valuable am I? The question lies deeper than merely one of self-esteem; it raises questions about cultural identity.

Property status problems can be easily ignored and require a high level of attention to appreciate their ubiquitous influence. If a therapist begins to listen for them, they will become increasingly apparent, as when, say, you buy a blue Honda Civic and then suddenly notice blue Honda Civics everywhere you look.

In psychotherapy, we are concerned with the patient’s personal difficulties. We cannot change the way the culture considers women or the expectations built into society from our long history of treating women as property. We can, however, help a female patient find ways to resist those limitations and to redefine herself as an independent, free and worthwhile person regardless of how others may categorize her. Because of their sensitivity, it may sometimes be easier for a female therapist to raise these issues directly. As noted, however, the influence of property status on day-to-day behavior is almost always indirect, unrecognized or unacknowledged, so that even a male therapist can deal at least as successfully with property status problems. A male therapist, moreover, as a member of the “oppressor class,” might have more credibility and influence when he takes the woman’s side against the male hierarchy.

As an ultimate cause, of course, property status itself is beyond the reach of psychotherapy. Like gravity, it is a given, and even biological determinants like tribalism and territoriality seem built into our DNA. Nor can we modify intermediate forces — employers, harassers, denigrators in general — that operate outside of the therapy office. Only the behavior of the woman herself is under her control and accessible to therapeutic intervention. It may not be helpful to focus undue attention on the external, socially significant elements of her property status, such as dress, jewelry and makeup. These symbols are so embedded in the culture that a woman who rejected them might suffer more stress than the effort deserves. As a compromise, they might be used less intensively. More fruitful areas for possible change could include the marital relationship; social interactions, especially with friends; and conduct in business and professional employment. Often, improvements in these areas will result in a reevaluation of property status — by a husband, friend, coworker or employer, and by the woman herself — even if never labeled or acknowledged as such. For example, an intervention that might be identified as assertiveness training could first result in a rejection of property status and then empower the patient to better assert her rights and claim her privileges. We want to help her appreciate her subjective value (who she is) rather than her objective value (what she looks like and what she can be used for).

In conclusion: the persistence of a primitive adaptation like women’s property status in our current enlightened era, founded on civil liberties and rooted in human rights, is both offensive and unacceptable. At the same time, its biological and evolutionary foundation, the ways it is woven into the culture by tradition and practice, force us to confront its reality. When something has gone unchallenged for a long time — and in this case, time is measured in millennia — it becomes accepted as normal and evokes strong resistance when questioned. It would be nice to think we could finally evolve into a better version of homo sapiens, but that change must depend on nature and the vastness of geological time.

Existential factors, by definition, cannot be eliminated. Like death and gravity and other immutable challenges, they can only be endured if we create adaptive distance from their consequences. We defy gravity, for example, every time we travel in an airplane or rocket a satellite into earth orbit. Women’s property status, an elementary trait that has existed in our species for many thousands of years, will not be eliminated by good intentions or political protest. Powerful counterforces, like the multibillion dollar fashion and cosmetic industries, jewelers, the health and fitness companies, and the continuing youth-oriented culture, all support the status quo. Under these influences, women will still be inclined to emphasize their property value — the exterior of the brightly wrapped package rather than its contents — using exposed skin, makeup and jewelry, and other property enhancement techniques, and reflexively participate in cultural acceptance of their property status. There is a real question whether the currents of change will finally resolve this challenge or whether, in spite of these efforts, women seeking full equality are swimming against the tide. It may be that women will not reach full equality with men unless and until they reject not only the idea of property status but all of its outward manifestations as well.

For now, we cannot overlook the influence of property status in any psychotherapeutic effort. Gender discrimination is not gravity, of course, and perhaps the correction of its many inequities, over time, will suppress it sufficiently for its worst consequences to fade from human societies around the world. If we recognize and address it in psychotherapy, we can contribute to that effort, one patient at a time. Our challenge as psychotherapists is to help our female patients overcome this ancient imbalance and enjoy as much equality as possible.



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Dissociation

I have been seeing a psychologist for past 2 years weekly. I have suffered from depression and 2 years ago attempted to take my own life. I recovered physically but still everyday is a struggle. I have become isolated, rarely go out only to attend work and prefer this way. I have an adult son who treats me poorly, has been physically and psychologically abusive since he was a teenager, have 3 grandchildren but only see one of them now.
My psychologist thinks I suffer from complex trauma due to childhood abuse from my mother, sexual abuse from my brother, was in a domestic violence with my sons until he took his own life, found closest friend who took her own life, it just goes on and on. How do I recover from this?

Sometimes I don’t know if things really did happen or have I dreamt it happened. I feel like I am losing my mind. I don’t know what to do. I feel like a failure, couldn’t even take my own life right. Please help.

A. Thank goodness you did not die. Your having failed was a success, a blessing in fact. In addition, had you died your family and friends would have suffered a tremendous loss. Imagine, for a moment, the suffering of your grandson had you succeeded. You spared him from having to lose his grandmother. It reminds me of what Scott Simon of NPR tweeted about losing his grandmother to suicide: “My grandmother took her life and my mother, who struggled against the impulse several times, said, ‘Suicide puts a fly in your head. It’s always inside, buzzing around.'”

Maybe your “failure” saved your grandson and others in the family from having to endure the “buzzing” of suicide.

You might try reading about people who attempted suicide but survived. The vast majority of them did get help and were thankful to have survived. The most famous among them may be Kevin Hines. He jumped from the Golden Gate bridge. The second his hands left the rails he felt instant regret. He survived, got help and now shares his story of hope and change. His story is a testament to the fact that life circumstances change.

You might also try reading about near death experiences (NDEs) or watching testimonials on YouTube. The International Association for Near Death Studies (IANDS) is one of the best resources. People who have had an NDE are often profoundly affected. It significantly changes the way they live and view the world. One particularly inspirational NDE was that of Jeffry Olsen. Reading about NDEs or watching IANDS videos might positively change your view of life and death.

You have been in therapy for two years but you did not indicate if it was helping. You should feel a little better after each session. If not, you might need a new therapist. The idea of a new therapist can be dispiriting for some people because they don’t like the idea of starting over but sometimes a change is needed. It may be necessary for you.

Life is difficult. That is undeniable. Everyone struggles, some more than others. We must learn to endure it. I understand that you are suffering and for that I am immensely sorry, but it is a fallacy to believe that your life will not improve. I sincerely believe it can. It is often a matter of finding the right treatment. Think about whether a new therapist is right for you and make the change if necessary. Call emergency services if you feel that you can’t protect yourself. Good luck.

Dr. Kristina Randle



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Dissociation

I have been seeing a psychologist for past 2 years weekly. I have suffered from depression and 2 years ago attempted to take my own life. I recovered physically but still everyday is a struggle. I have become isolated, rarely go out only to attend work and prefer this way. I have an adult son who treats me poorly, has been physically and psychologically abusive since he was a teenager, have 3 grandchildren but only see one of them now.
My psychologist thinks I suffer from complex trauma due to childhood abuse from my mother, sexual abuse from my brother, was in a domestic violence with my sons until he took his own life, found closest friend who took her own life, it just goes on and on. How do I recover from this?

Sometimes I don’t know if things really did happen or have I dreamt it happened. I feel like I am losing my mind. I don’t know what to do. I feel like a failure, couldn’t even take my own life right. Please help.

A. Thank goodness you did not die. Your having failed was a success, a blessing in fact. In addition, had you died your family and friends would have suffered a tremendous loss. Imagine, for a moment, the suffering of your grandson had you succeeded. You spared him from having to lose his grandmother. It reminds me of what Scott Simon of NPR tweeted about losing his grandmother to suicide: “My grandmother took her life and my mother, who struggled against the impulse several times, said, ‘Suicide puts a fly in your head. It’s always inside, buzzing around.'”

Maybe your “failure” saved your grandson and others in the family from having to endure the “buzzing” of suicide.

You might try reading about people who attempted suicide but survived. The vast majority of them did get help and were thankful to have survived. The most famous among them may be Kevin Hines. He jumped from the Golden Gate bridge. The second his hands left the rails he felt instant regret. He survived, got help and now shares his story of hope and change. His story is a testament to the fact that life circumstances change.

You might also try reading about near death experiences (NDEs) or watching testimonials on YouTube. The International Association for Near Death Studies (IANDS) is one of the best resources. People who have had an NDE are often profoundly affected. It significantly changes the way they live and view the world. One particularly inspirational NDE was that of Jeffry Olsen. Reading about NDEs or watching IANDS videos might positively change your view of life and death.

You have been in therapy for two years but you did not indicate if it was helping. You should feel a little better after each session. If not, you might need a new therapist. The idea of a new therapist can be dispiriting for some people because they don’t like the idea of starting over but sometimes a change is needed. It may be necessary for you.

Life is difficult. That is undeniable. Everyone struggles, some more than others. We must learn to endure it. I understand that you are suffering and for that I am immensely sorry, but it is a fallacy to believe that your life will not improve. I sincerely believe it can. It is often a matter of finding the right treatment. Think about whether a new therapist is right for you and make the change if necessary. Call emergency services if you feel that you can’t protect yourself. Good luck.

Dr. Kristina Randle



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Best of Our Blogs: June 29, 2018

For many of us coping or taking care of someone with an illness, life is a constant battle. We lose track of time. We forget the seasons. We grow up and life’s struggles make us hard, inflexible and serious.

I think summer is a great time to return to the sense of lightness and joy characteristic of childhood. Joy and laughter are important tools for the healing journey.

Something as simple as walking on the beach, reading a summery book or watching the sunrise or set, can be beautiful ways to reconnect you with life.

Slip into the ease of the season with our top posts and learn everything from what’s blocking your motivation to how to cure your loneliness.

5 Things That Kill Your Motivation
(Reaching Life Goals) – Before you do the grand things in life, you’ve got to take care of these.

Victim Blaming
(The Recovery Expert) – The next time your abuser tries to reel you in, you’ll know what to do to protect yourself.

Are You a Pleaser? 7 Ways You Sabotage Yourself
(Knotted) – Here are the ways you’re getting in your own way of greater connection.

Is There A Real Remedy For Loneliness?
(Therapy Soup) – These alarming findings on loneliness may make you rethink your previous beliefs about self-fulfillment.

4 Ways to Find Peace After a Toxic Relationship
(The Savvy Shrink) – Are you healing from a recent traumatic relationship? This will help.



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Stress and autoimmune disease

I am now in my 77th year, and not all that pleased that my inflammatory, immune, and stress systems are becoming more excitable, more likely to be activated by small environmental perturbations that went unnoticed 10 or 20 years ago. Increases in sympathetic nervous system and inflammatory process with aging have been documented in many studies, and there is a literature linking stress with immune system dysfunction at all ages. This post points to yet another study of the linkage of stress with immune system activity. Song et al. report a massive study of over one million people in a Swedish cohort over a thirty year period that shows a strong association between persons suffering stress disorders and increased risk of developing autoimmune diseases such as arthritis and Crohn's disease. This affirms the strong link between psychological stress and physical inflammatory conditions. Here is a truncated and edited statement of results from the JAMA paper:
The median age at diagnosis of stress-related disorders was 41 years, and 40% of the exposed (i.e. suffering from stress-related disorder) patients were male. During a mean follow-up of 10 years, the incidence rate of autoimmune diseases was 9.1, 6.0, and 6.5 per 1000 person-years among the exposed, matched unexposed, and sibling cohorts, respectively. Compared with the unexposed population, patients with stress-related disorders were at increased risk of autoimmune disease... Persistent use of selective serotonin reuptake inhibitors during the first year of posttraumatic stress disorder diagnosis was associated with attenuated relative risk of autoimmune disease.


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Thursday 28 June 2018

The One Behaviour That Kills A Relationship

Researchers looked at the effect of negative events such as losing a job, the death of a loved one or financial problems.

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Why Addicts Are Often Lonely People

Addiction is an incredibly lonely disease. However, we typically associate addicts with two extremes when it comes to sociability. On the one hand we imagine the stereotypical “life of the party” who abuses substances to become sociable, friendly, and functional, or we have the depressive addict who takes substances alone, substituting healthy interpersonal relationships for chemicals. The truth is that most addicts may fall somewhere along this spectrum, but they all experience extreme feelings of isolation.

As anyone who has suffered from addiction can vouch for, having a crippling reliance on substances can stem from feelings of isolation, depression, and anxiety. The problem with substances is that they typically only exacerbate these problems in the long run. A developing addiction leads to the addict becoming withdrawn, remote, and emotionally distant. As addiction progresses, it’s not uncommon for addicts to damage relationships, lose the support of family and friends, and spiral into a lonely existence centered around substance use.

Self Medication

We all experience occasional feelings of anxiety, loneliness, or unhappiness, but when those feelings last for prolonged periods of time we often find ourselves searching for something to ease the pain or lighten the burden. Self medicating is a method that people may choose to handle these feelings with. Drugs and alcohol are popular self medication tools because they temporarily distract us from the pain we are experiencing, whether it be relationship issues, financial trouble, general anxiety, or physical pain. The trouble with these drugs is that they only stave of feelings for a temporary amount of time, and leave us feeling more drained of feel good chemicals than we were in the first place.

Loneliness in the United States

A recent study by Cigna Health looked into the self-reported levels of loneliness and mortality within the United States and turned up some pretty staggering results. According to their research, loneliness could have roughly the same impact on mortality that smoking 15 cigarettes a day has. This would mean loneliness is potentially more adverse to your health than obesity! According to the survey, which was distributed among 20,000 Americans:

  • The Z Generation and Millennial Generation report feeling lonelier than any other generation in history.
  • Students report the highest levels of loneliness among Generation Z and Millennial respondents.
  • There was no major difference in responses between men and women or among racial demographics

Isolation and loneliness play a large role in contributing to drug and alcohol addiction. Studies have shown that people who experience more social isolation generally deal with more mental health and substance abuse issues. However, we also know that abusing drugs and alcohol will contribute to even more feelings of isolation and loneliness. It’s a vicious cycle that feeds itself.

The Consequences of Loneliness

Loneliness is also linked to various health issues, including an increased likelihood of developing a substance abuse disorder. These health issues include:

  • People who report feelings of loneliness are more likely to experience premature death, have a higher blood pressure, and have a compromised immune system.
  • Being lonely could increase your risk of suffering a coronary disease or stroke b7 30%
  • People who report feeling lonely are more than twice as likely to also have substance abuse disorder.

“We human beings are social beings. We come into the world as the result of others’ actions. We survive here in dependence on others. Whether we like it or not, there is hardly a moment of our lives when we do not benefit from others’ activities. For this reason, it is hardly surprising that most of our happiness arises in the context of our relationships with others.”

– Dalai Lama XIV

Why Social Support is Important

Like the Dalai Lama stated, social support is vital to our health as human beings. Social support empowers us to feel welcome, important, loved, and part of something greater. Addicts often use substances to artificially replicate feelings of importance, love, and happiness. But the great irony is that addicts only wind up lonelier than they felt before. Attaining real social support is important because it provides:

A Sense of Purpose

Being called a friend and knowing that you are loved are things that reinforce our sense of value. It’s possible to find purpose without others, but as social beings we are always going to find greater purpose in the context of a social structure.

Feeling Good

Studies have even shown that the support of family and friends can cause antidepressants to work better. Long hugs also release oxycontin in the brain, calming down your fear center and releasing warm tingly feelings.

Longer Life

In this TED talk by developmental psychologist Susan Pinker, she lays out the premise that a good diet and exercise are not the biggest predictors of physical health, but that good social interactions and a healthy network of relationships are actually the most important predictors.

The Rat Park Experiment

One of the most infamous drug experiments that was proliferated during the “War on Drugs” era in the United States was the rat experiment. Rats were placed in a cage containing a feeder bottle of water laced with cocaine and, unsurprisingly, consumed the cocaine in enormous quantities until they died. This experiment supposedly displayed why even just trying an illicit substance could get you hooked, but it didn’t satisfy Bruce Alexander, a researcher at Simon Fraser University.

He recreated the experiment and tweaked one important variable: the cage. In the original experiment, the rats were in a small cage by themselves with no company, no space, and no exercise toys to play with. In Bruce’s new experiment, he constructed Rat Park, filled with everything a rat could desire from tunnels and turn wheels to other rats to play with. This time around, none of the rats got hooked on the drug laced water, which this time was a morphine drip. Alexander’s main point was that it wasn’t necessarily the drug that created addicts, but the cage they were trapped in that drove them to become addicts. When a rat had plenty of things to do, space to be free, and other rats to socialize with, it was far less likely to develop a crippling addiction.

Loneliness affects every person from time to time, but it’s important that you address feelings of loneliness and isolation in a healthy and constructive manner. Talk to friends and family members, or if that’s not possible reach out to a professional in the field of psychology, psychotherapy, or mental health. There are also online resources and forums where you can learn and openly discuss feelings with others.



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