Wednesday, August 31, 2016

5 Stress Reducing Activities to Benefit People with Bipolar Disorder

You're reading 5 Stress Reducing Activities to Benefit People with Bipolar Disorder, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

5 Stress Reducing Activities To Benefit People With Bipolar Disorder

Keeping stress levels low is a key component to coping with bipolar disorder. Too many people with bipolar disorder will turn to unhealthy forms of self-medication with over half experiencing addiction in their lifetime. Stress can exacerbate the mood swings experienced by people suffering from this mental illness, meaning stress-reducing activities can be a very healthy and beneficial way to make living with bipolar disorder easier. Here are a few ways to lower stress levels among people living with bipolar disorder:

Exercising Regularly

Consistent exercise is an important part of anyone’s life. It improves the health of both the mind and the body. In bipolar people, it’s an ideal way to relieve stress. Since set routines are so important for those who are living with bipolar disorder, it becomes much easier to simply add exercise into that routine. A few good forms of exercise might be swimming, yoga, or even just a morning walk. For people with busy work schedules, “Deskercise” can be a good replacement.

Meditating or Praying 

Any form of mental focus that allows the mind to drop whatever it is worrying about is good for stress reduction. The goal of meditation is to empty the mind entirely, making it an ideal method of releasing one’s grip on stress. Prayer can be a very soothing thing if a person is religious, shedding their worries and passing them on to their religious figure. Yoga is also a great form of “meditation” if you want to combine exercise with meditative practice, effectively killing two birds with one stone.

Eating a Balanced Diet

Eating an unhealthy, standard American diet can have a negative impact on anyone. However, it is especially important for those who are living with bipolar disorder to eat well, reducing stress to the body and increasing the potential for balanced moods. Avoid fatty foods, red meat, and carbohydrates. Include fish or fish oil as some studies have shown evidence that fish oil can improve symptoms of bipolar disorder. You should also be sure to moderate caffeine intake. Suddenly stopping caffeine can have a negative effect as well, meaning it is important to reduce caffeine levels slowly. Eating consistently, at the same time each day with a similar variety of healthy foods, reduces the likelihood of unnecessary stress. Eating more nutritious foods and reducing any excess body fat can also work to limit stress.

Preparing a Response Plan for an Episode

If a person suffering from bipolar disorder feels prepared to handle an episode, they will experience less anxiety and stress from being around others. They should know the symptoms of both a depressive episode and mania so that they can put their plan into action and feel in control of themselves.

Find Fulfilling Work

An overly stressful job can sometimes exacerbate symptoms of bipolar disorder. If you think your work is contributing to your depression, consider moving into a career that is more fulfilling. For example, if you enjoy gardening, you might look into getting a job at a local greenhouse. If you prefer animals to humans, you might start your own dog walking or pet sitting businesses. Or if you enjoy writing, you might try your hand at freelancing. These days many writing projects are made available via sites like Upwork and Craigslist.org. Image via Pixabay by HannahWells

You've read 5 Stress Reducing Activities to Benefit People with Bipolar Disorder, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.



Self Help Gurus etc

Jody lost 39 pounds

Jody lost 39 pounds. Learning how to fuel her body with proper nutrition and working out hard were key to her success. She also had a great coach and support group that helped her stay motivated. Check out her journey. What was your motivation? What really motivated me during my journey was seeing the weight and inches […]
No related posts.




via Black Weight Loss Success http://ift.tt/1kMwE09

Health ministry calls for ban on smoking in indoor public spaces

http://ift.tt/2c5l2JV

The report—called the “Tobacco White Paper”—is the first revision of the current version in 15 years. In the report, the ministry for the first time categorizes the causal links between diseases and secondhand smoking into four risk levels, based on pas

The post Health ministry calls for ban on smoking in indoor public spaces appeared first on The Center.



Smoking Cessation Feeds

Bill allowing landlords to bar medical pot use is dropped

http://ift.tt/2bzTJHr

A lawmaker has dropped a bill that would have allowed landlords to bar tenants from smoking medical marijuana in apartments... Wood had said AB 2300 is needed because secondhand smoke can easily travel through windows, doors and shared ventilation system

The post Bill allowing landlords to bar medical pot use is dropped appeared first on The Center.



Smoking Cessation Feeds

Transcript of a telephone session with an anxious client, with Steve’s feedback

Telephone session with an anxious client,

using Nick Kemp’s Spinning Feelings and Tempo Shift methods,

with commentary by Steve Andreas

 

A colleague asked me for feedback on a 25-minute phone session that he did with a middle-level manager who was anxious about an imminent meeting with several upper managers, in which she expected to be criticized and attacked verbally. The session was very successful, as indicated by her report the next day, “Thanks for the check in, and THANK YOU for that fantastic work in the afternoon. I felt really great about how I conducted myself. I was able to provide the center even in the midst of yelling.”

Feedback seldom gets much better than that! However, despite the complete success of the session, I had a number of suggestions for how to make the process even more elegant and effective. Some of my comments are minor, perhaps even “picky”; others are more substantial. Many clients will be able follow instructions appropriately even when they are sloppily worded, but others will not. (And of course some clients will manage to misunderstand even the most carefully worded instruction.) The more specific and precise you are with your words, the easier it will be for the client to change. When I offer this kind of feedback, I also see it as an opportunity to learn as much as I can, in order to make my own language more precise. I’ve made my living as an editor—in one form or another—for some 45 years, so I have quite a lot of practice. With the coach’s permission I have made a transcript of the phone recording, and interspersed my suggestions, which I hope will also be of interest to others.

 

Verbatim Transcript

(Steve’s comments are in italics)

Coach:        So, what would you like to have different?

Client:         What would I like to have different? I would like to be less anxious, going to this meeting.

Coach:        OK, so you’d like to be less anxious. Now that’s a negative so you want to be less of something. What would you like to have in its place?

(Eliciting a positive outcome is an important part of many interventions, but in the case of anxiety, it’s not required. My experience with the spinning feelings process is that it is unnecessary, because the result is automatically positive and appropriate, without needing to rely on the client’s conscious mind to decide what the new response will be.)

Client:         Well, I would like to be a calm, non-anxious presence.

Coach:        “Non-anxious” is also a negative.

Client:         I would like to be astute. I would like to be a centering influence on the group; I’d like to be a calm influence on the group.

Coach:        Calm influence. Actually the word that I like, is in comparison to being non-anxious is to be assured.

(“Assured” is content, which may or may not fit for the client. Content interventions can be useful, but it’s good to realize that they are different from process interventions.)

Client:         Be assured?

Coach:        Uh-huh.

Client:         That’s good.

Coach:        But anyway the idea of being able to be calm, which to me also is about being centered and grounded in who I am—

(“Centered” and “grounded” are additional content.)

Client:         Totally.

Coach:        —rather than being totally reactive to what other people are doing.

Client:         Totally, Right, yes.

Coach:        So with that in mind I’ve got a couple of things that I’d suggest we do, and the first thing is to respond to the anxiety, deal with the anxiety.

         (“Respond to the anxiety,” and “deal with the anxiety” are not the same thing, so this introduces ambiguity and is a little confusing. I think what you mean is “work with the anxiety” or “resolve the anxiety.”)

         (Before working with the anxiety it would be good to find out what the client says to herself that triggers the anxiety. The coach does this much later, after using the spinning feelings process. At that point, the feeling is resolved, making it awkward to find out what she says to herself.)

So take a moment and just be aware of,

(This is “putting the cart before the horse”; you need to elicit the context before being aware of something in it.)

imagine being in this meeting and how you probably imagine you will be.

(This sentence is also not as clear as it could be. “Probably imagining how you will be in the future,” elicits hypothetical, intellectual, possibility rather than present actuality. Compare with, “Imagine you are in the meeting, and notice what you feel,” which is more direct and succinct. You want to start with “imagine,” but after that presuppose in your language that the client is actually in the meeting.)

So just anxious, right?

(“Anxious” names the feeling, which is unnecessary, and may limit or distort the client’s experience of the feeling; using the word “feeling” is more open-ended, and can also be used for any other strong feeling. The outcome at this point is not to name the feeling, but to locate it.)

Client:         Right, right.

Coach:        So just take a moment and be aware of the anxiety.

(The previous sentence is unnecessary; the following one is fine.)

Now as you are aware of the anxiety tell me where it starts in your body and where it goes to.

Client:         And where it goes?

Coach:        Yeah. Anxiety is kind of an interesting experience. It has a huge physiologic component.

(The two previous chatty sentences are unnecessary, and irrelevant to the location.)

So where does it start in your body?

Client:         It starts in my chest with very shallow breath.

Coach:        Very shallow breath. It starts in your chest so it’s sort of your upper chest?

(I would delete the “sort of” which suggests her experience is uncertain. Nothing is added by saying “upper chest,” which may not be accurate.)

Client:         It’s in my upper chest, and I’m truly having hot flashes. Of course it is about 100 degrees here today, but I’m still having hot flashes about this meeting, yeah.

Coach:        So and so you also experience an increase in temperature. So now it starts in your chest. Where does that anxiety travel to? Where does it—?

(There is no advantage to naming it “anxiety.” “Feeling” or “it” is enough.)

Client:         Well it goes down to my stomach, but it doesn’t go— How shall I say? It goes to my stomach, but my feet are not on the ground. It does not go— I know that I’m not grounded; I guess that’s how to say it.

(There is a curious jump in her attention from stomach to feet. I would have asked if the feeling goes anywhere after going to the stomach. Since she mentions that her feet are not on the ground, I suspect that the feeling goes all the way down through her legs to her feet. Even when I think I have the full path, I usually ask once or twice more, to be sure I have the complete path.)

Coach:        Oh, OK. So the feeling now goes from your chest down to your stomach.

(The “now” implies a change; I would delete it.)

Client:         Yep.

Coach:        OK. So it’s traveling that path. Now notice, as it’s traveling that path what color is it?

Client:         What color is it? Red.

Coach:        It’s red. OK.

(A step of the protocol is missing here—asking about the shape, size, etc. of the path. It’s not essential, but it amplifies the visual representation of the feeling, establishing a detailed context for asking the next question.)

And watch it going down that red path,

(“As the feeling moves along this red path,” presupposes both the moving and the watching, so it’s a bit better for engaging unconscious processing.)

and tell me which direction is it spinning—clockwise or anti-clockwise?

(I prefer “notice” to “tell me,” since the client has to notice it before telling me, and the context already implies telling.)

Client:         It’s spinning, uh, anti-clockwise.

Coach:        Anti-clockwise, OK.

(The following conscious-mind selection of an outcome color interrupts the process, requiring a shift in attention, and back again to gathering information about the problem state afterward. It’s not part of the spinning feelings protocol, and seems to be unnecessary. However, selecting the outcome might be a useful addition for some clients.)

Now just set all that aside and come back to that sense of being grounded, with a sense of assurance in who you are, that sense of confidence and calm. When you think of that, what color is that experience?

         (“When you think of that” is an invitation to intellectualize. “What color is that experience?” is more direct.)

Client:         Grass green

Coach:        Green, grass green

Client:         Grass green, yep.

Coach:        Cool. OK, so the first thing I want you to do is to take a moment—

(There is a big jump in attention here between the outcome specification and the problem state. More important, the problem context for the intervention is not elicited. Adding sparkles was omitted here; it’s not necessary, but it amplifies the visual experience in a pleasant way for most. Better to say, “Go back into that problem context and notice the very beginning of that feeling. As it begins to move along that path, spin it in the reverse direction, change it to a color you like better, and add sparkles to it, and just find out what happens.”)

—and spin that anxiety as it’s going down. It’s going anti-clockwise

(“It’s going anti-clockwise” is not useful because it elicits the problem state, which is not what you want here. Doing it this way links the reverse direction to the problem response rather than to the context. This can lead to feeling bad first before feeling better. You want to link the context directly to the reverse spinning.)

so I want you to spin it clockwise and as it’s spinning clockwise let it turn from red into that grass green color, and tell me when it’s spinning quite quickly in the opposite direction. So it will be spinning clockwise and you’ll begin to see as it spins quickly clockwise it will be turning from red into grass green, and tell me when it’s completely green.

(Again, mentioning “red” elicits the problem state, when you want the context to link directly to the new color. “Change the color to a color you like better.”)

Client:         Right. It’s marbled. It’s a marbled red and green.

(This is the result of mentioning “red,” making it more difficult for the client to change it.)

Coach:        Just center into yourself and just let it spin, and spin it quite quickly and tell me when it’s completely green.

         (Nice “save,” presupposing that it will become all green.)

Client:         Yeah, it’s completely green.

Coach:        OK, and now as you watch it spinning and it’s completely green just let it add some sparkles to it, so that you’ve got green and little sparkles going inside of it.

         (Much better to add the sparkles earlier along with reversing the direction of spin and change of color. Using several instructions together tends to overload the client’s conscious mind, eliciting unconscious change.)

Client:         I saw my temperature coming down. My hot flash is subsiding.

Coach:        Cool. So you got little sparkles in it as well?

Client:         Yep.

Coach:        Brilliant, brilliant. OK, now just take a moment and check to see whether your feet are now on the ground.

Client:         They are.

Coach:        Cool.

Client:         It’s sort of amazing.

Coach:        So now just see if you can get the anxiety back.

(This is imprecise. Better to say, “Go back into that meeting, and find out what happens,” to test and future-pace. If the process didn’t work, and the client still feels anxious, asking “see if you can get the anxiety back” would be a serious mismatch! Assuming the report is positive, then follow with a further challenge, “See if you can get the anxiety back.”)

Client:         It’s interesting because now I can remember what red looks like but it’s hard to think about it. It’s actually harder than getting it to spin in the first place. The green is kind of overwhelming everything, which is good! Just the color, it’s a very common color to me.

Coach:        Yeah. Cool.

Client:         Yeah, amazing, amazing!

Coach:        That really is quite amazing

Client:         It’s so much better; I was out in my car searching, seeing if I could find a little happy pill to take. I don’t have any of those anymore, so there you go; I can’t take a happy pill—just do it the right way.

Coach:        OK now so that’s the first thing so that sort of takes care of the physiologic part of the anxiety.

(The following elicitation of the voice that triggers the anxious feeling is a bit awkward now that the feeling has been changed. It would have been much easier and better to elicit the voice before changing the feeling.)

Now I want you to come back though and think about anxiety

         (“Think about anxiety” is an invitation to intellectualize, rather than to notice.)

and to imagine I’ve never been anxious in my life. And so you are trying to teach me how to be anxious.

(“You are trying” implies effort that doesn’t succeed. Better to say something like, “Now I want you to imagine that I’ve never been anxious in my life, and your job is to teach me.”

And so the things that—particularly since you’re feeling anxious about a meeting that’s to come, so the meeting is not actually happening in the room with you at the moment, so it’s a future—

         (That is a very confusing sentence. The focus has shifted from teaching the coach to the client’s experience. “You’re anxious about a meeting to come” would be much simpler and direct. But since she doesn’t get anxious any more, it’s hard for her to do. An explicit reorientation in time would be helpful here: “Go back 15 minutes to when you used to get anxious, and notice what you say to yourself just before the feeling.” In addition to gathering information, this sentence helps solidify the change that has been made.)

So you got to imagine the meeting right? Typically there are four things to pay attention to when we have an experience. And the four things are: what do we see with our eyes, what do we hear with our ears, and then what do we see on the inside, and what do we hear on the inside? And so I’m particularly interested in your experience of anxiety because it’s not happening at the moment.

Client:         Right, right.

Coach:        It’s just in your imagination that what do you have to see on the inside and what do you have to hear on the inside in order to get anxious?

         (The foregoing would be fine as an introduction to a thorough elicitation. However, this is after putting the client into the situation, so it is requires a shift in attention, and is an invitation to pop out of the experience and intellectualize. For this process, the only thing you need is the voice and what it says.)

Client:         Hmn, see on the inside, or hear on the inside. I need to see walls all around me like I’m in a tunnel.

Coach:        OK, you need to see like you’re in a tunnel.

Client:         Like I’m trapped.

Coach:        So there’s a sense of being trapped. Now what do you have to hear?

Client:         Actually what I have to hear is well inside of myself? Inside of myself I need to hear my voices, my mini-voices—

Coach:        Yeah.

Client:         —trying to figure things out.

Coach:        And actually what you’ll find that in order to feel anxious there’s usually, well I call them, a negative mantra. It’s a little phrase that you repeat over and over and over again. It’s kind of in a loop like those old, old eight tracks.

         (This may be true, but the client doesn’t need to know it, and it introduces content that may not fit for the client.)

Client:         Right, right.

Coach:        So this continuous loop and it’s doing, and it’s saying something. So just listen to the loop of all those voices and find the one that really elicits the anxiety.

(I would leave out “loop” and “all those voices” both of which may be a mismatch for the client.)

Client:         Yeah, now I’ve got it, yeah.

Coach:        And tell me what it is.

(“is” is vague, and confuses the client; “what it says” is more specific, and would avoid the confusion that follows.)

Client:         You mean what it’s saying?

Coach:        Yeah.

Client:         It’s saying, “How can I get out of this?”

Coach:        How can you get out of this?

Client:         “How can I escape this?” Yeah, how can I? How can I? “I’ve got to flee.”

(Any of the above sentences will be in the fast voice tempo that elicits the feeling, so any will work to do the voice tempo shift.)

Coach:        OK, now take a moment though. Why would—if you had to stay in this, why would that be a bad thing? ‘Cause getting out of this is an escape mechanism; you’re trying to escape some bad outcome.

(The foregoing is true but unnecessary. The voice is what used to trigger the anxiety. Asking about the precursors only confuses the client, as shown by what follows. )

Client:         Yeah, why?

Coach:        So what’s the bad outcome?

Client:         Well, actually I think that when I’m trying to escape I’m trying to escape; I don’t even want to be part of it. But yeah, no on the level of—hmm—I’m not quite sure what you’re saying.

Coach:        Well, it’s kind of like “I got to get out of this” and that may be the little negative mantra. Here’s what I often find though, is that underneath that is something like “They’re going to get me, I’m going to die.”

(“little negative mantra” and “underneath” may not be a good fit for the client.)

Client:         Oh yeah, thank you, actually all day I’ve been saying I’m terrified.

Coach:        “I’m terrified.”

Client:         I’m terrified. I’m shaking. I’m peeing in my pants. I’m terrified.

(Being “terrified” describes the feeling elicited by the voice, not what the voice says that causes the feeling. This is where many people go wrong, mistakingly thinking that it’s the voice that causes the feeling.)

Coach:        And so something—which tells me, something really bad, you’re imagining something really bad, like “They’re going to hate me, they’re going to fire me, they’re going to abandon me, or I’m going to be alone.”

(These are all content possibilities for what might cause the feeling.)

So take a moment, just take a breath, take a moment and listen and see if you can find what’s the sort of the darkest little mantra that’s way down underneath all of these?

(“The darkest little mantra that’s way down underneath all of these” introduces content that may not be a good fit for the client’s experience.)

Client:         It’s really good. It’s very clear to me that if I stay in the thing I’m going to die.

Coach:        “I’m going to die.” I’m just writing it down. “I’m going to die.”

(“I’m going to die” will also work. However, that meaning is carried by the voice tone in which she previously said, “How can I escape this?” etc. The words don’t matter that much. The fast tempo elicits the anxiety. If she said, “I’m going to the store” in that tempo that is will also make her anxious. It would be more efficient and equally effective to just use the first clear statement the client offered, “How can I get out of this? Or How can I escape this”)

         (At this point in the protocol, the instruction is to ask, “When you have said this to yourself, do you say it in your normal conversational speaking voice, or is it said at a faster tempo? That’s all. Period. Compare this with the somewhat meandering instruction below, some of which is an invitation to think about her experience, in contrast to noticing it.)

So now let’s just take a moment and listen to “I’m going to die” and the first thing I want to do is figure out what do you have to do, and there’s usually two things but we’ll check both of them, to make the feeling of anxiety get worse? So I want to see what you need to do in order to get it worse. And the first thing is to change the volume of the, um—so for example, if we make the negative mantra “I’m going to die,” if we make it really loud does that make it worse?

(Although volume will have an impact, it is secondary. Asking about the volume is not in the tempo shift protocol, and unnecessary.)

Client:         Yeah.

Coach:        OK, loud. Now check also the pace of it. So if it speeds up, does that make it worse?

(“Does that make it worse?” is pretty clear in the context, but “Does that increase the feeling?” would be more precise.)

Client:         Yes, yes, more than slow, fast, yes.

(The next step in the protocol is to ask the client to say it the way they have been, then to slow the tempo by one-third, and then to slow it much more.)

Coach:        So fast and loud?

Client:         Yep.

Coach:        OK. So now what I invite you to do is you know when you watch TV on like CNN they have a “crawl” that’s going along the bottom of the screen?

(The above is not in the tempo shift protocol.)

Client:         Yeah, yeah.

(What follows is essentially a variation of the phobia cure, with green and sparkles added in, rather than the anxiety protocol.)

Coach:        OK, so I want you to imagine in your mind you’re seeing this whole situation and you’ve got a crawl going down the bottom of your visual field and the crawl is this “I’m going to die” and it’s just going, it’s an endless crawl. So you’re no longer hearing it, you’re now seeing it. So tell me when you see it. So you can see it?

Client:         I see it. I got it.

Coach:        OK, now the background of the crawl I invite you to make it that green with the little sparkles in it.

Client:         So I’m like looking at the television set? Is that what I‘m imagining?

(This points out an earlier ambiguity. “Seeing this whole situation” didn’t specify seeing it on a TV.)

Coach:        Yeah, or that sort of the visual field of what’s going on.

(A very confusing sentence! “Sort of” weakens the instruction. Better to say, “Yes, you’re seeing this whole situation on a TV.”)

In the bottom of it you’ve got this crawl and the background of the crawl, so like typically it’s usually like black writing on white or something like that.

Client:         I think I don’t understand the word you’re saying, “call”?

Coach:        Crawl. C-R-A-W-L.

Client:         Oh crawl! Got it, got it. (both laugh)

Coach:        So as you’re watching the crawl, make the background of the crawl that grass green color with the sparkles. And what we’re going to do is (slowly) slow the crawl down.

         (At last, the tempo shift, visual variation, though modified significantly from the protocol.)

So it’s going, (very slowly) “I’m . . . going . . . to . . . die.” So it’s getting slower and slower. (client laughs.) Keep watching it as it’s going really slow, and get really curious and see which of the words is the first one to just get so slow that it gets bogged down and absorbed into the background so you can’t even see it anymore.

Client:         Yeah, “going.”

Coach:       “Going,” OK. And just keep watching and tell me what’s the next one that’s—?

Client:         “I’m.”

Coach:        And just keep watching and tell me when they’ve all gone.

(This is an instruction for amnesia. In general we never want to erase experience, only modify it.)

Client:         Yeah, pretty much green, pretty much green. I can still see a little vestige of it, but pretty much green.

Coach:        OK. And what’s the vestige?

Client:         It’s more that if there was lighting there, the vestige is that it’s not perfectly green, I guess is a way to say it.

Coach:        OK, so there’s a little reminder. And would it be OK if that reminder was a memory of how you used to be, which reminds you to be calm instead of that other way?

(The first part of this is a nice hypnotic invitation to categorize the “vestige’ as a “memory of how things used to be,” which puts the old way into the past, and consolidates the change. However, “instead of that other way” invites her to re-elicit the problem state again, so that’s not useful.

In the tempo shift protocol, all that is done is to slow down the tempo, and that is sufficient to elicit a new response.)

Client:         Right, right, right, umhmn.

Coach:        And assured. OK, so now as you think of this meeting, yeah as you think about the meeting, see if you can get the anxiety back.

(“Think about the meeting” is an invitation to intellectualize. “Imagine you are in the meeting” would be more specific. I prefer to first ask an open-ended question, “What do you experience?” which invites the client to respond with whatever they experience. If the process didn’t work, and she is still anxious, then asking “see if you can get the anxiety back” would be a serious mismatch of her experience.)

Client:         It’s totally gone. I’m not anxious right now. My feet are on the ground literally—literally and figuratively.

Coach:        So now take a moment and be grounded, and remember we used to talk about compassion being tender, fierce, mischievous, that sort of—

(The above seems to me to be totally irrelevant to the stated outcome of the session, introducing content that may not fit for the client. Likewise what follow seems to be a meandering way to future-pace. Since the purpose of the session was to resolve the client’s anxiety in a meeting, the simple and direct way to do this is to say, “Imagine being in that meeting, and tell me how you experience it now,” to confirm that the new response is immediate and spontaneous. That would get the job done, and make what follows unnecessary.)

Client:         Yeah.

Coach:        —think of your competence, the times when you have been grounded, that experience of you in your realm being responsive rather than reactive, with the full range of compassion.

(I think compassion is great, but I don’t see how it’s relevant here.)

Client:         Right and I think that that’s— I’ve got that, and I think that it’s reminding me that my feet on the ground is important.

(The client returns to her own statement of the change she noticed, “my feet are on the ground” without mentioning the other things suggested, which adds to the likelihood that they are not particularly relevant to her.)

Coach:        Grounded.

Client:         Literally.

Coach:        Now take a moment and just sort of internalize that experience

(“Sort of” weakens the outcome of internalizing the experience.)

of being really grounded, and now imagine having this meeting with these folks, being really grounded. And play that through like a movie, where you’re the lead character in the movie, not just watching yourself, but actually being yourself fully grounded.

         (“Play it like a movie” suggests being separated from it rather than being in it; at best it’s ambiguous. And “not just watching yourself” is a negative command creating ambivalence. Better to say something positive like, “Imagine being in that situation now, seeing out of your own eyes, and find out how that scenario unfolds spontaneously.)

Client:         Yeah, I mean I have a vision of myself being solid, you know—

         (“A vision of myself” indicates seeing herself in the situation, rather than being in it, which is necessary for a dependable future-pace.)

Coach:        And take a moment and imagine some other situation with some other people where you need to be this grounded and just imagine doing the same thing, playing a movie of you being grounded in the future.

         (Again “playing a movie of you being grounded” is ambiguous at best, suggesting seeing herself. And since she is in “some other situation with some other people where you need to be this grounded,” “in the future” directs her attention to a future beyond that, which isn’t useful.)

Client:         Right, I got that.

Coach:        OK, cool. And now take a moment and go back in time to a situation where it would have been really good to have had this resource and just do the same thing, play it through like a movie as though you’re in the movie as the lead character but having this resource so we can use one of those past memories as a learning lab.

(This is fine, but out of order. Better to revise 1-3 past memories before doing a future-pace.)

Client:         Yeah, I got that, and for me it’s a really good image because it’s like I’m taking up my space. I mean that in a really good way. I’m holding my space. My space is mine.

Coach:        Yeah, and you’re fully inhabiting your body and your being.

         (Nice reinforcement of the associated experience.)

Client:         Yep.

Coach:        And I should have done this a couple of moments ago,

(This is distracting, and not useful.)

but is there any situation that you could think of where this would not be appropriate?

(“This” is ambiguous, and “not be appropriate” is a negation, possibly causing the confusion that follows. Better to state this in the positive. “Can you think of any context in which you would want to have the old feeling, or some other response?”)

Client:         Yes, I mean I think that this would not be appropriate in, um—you mean—

         (The client is confused by the preceding ambiguities.)

Coach:        Some kind of contextual limit and I don’t know—

(“Contextual limit” is unclear, and jargon.)

It may not be but I think of helping someone to be assertive and that we’re not actually doing that so much as we’re helping you to be grounded. It may not be the most beneficial to be assertive if you were in a 7-Eleven that was being robbed.

(The example of a robbery would be fine in a teaching context, but bringing in assertiveness is suggesting content that distracts from the simple question, “Can you think of any context in which you would want to have the old feeling?”

Client:         Yeah, and I think I was actually thinking of the opposite if I had to, because it’s not about being grounded but it’s about being active, because what we’ve just done makes me feel calm and not inactive, but not a lot of frenetic energy. When we talked about the anxiety it was very frenetic and fast to me. So this seems very slow and deliberate, slow and deliberate. So I actually thought the only place that I can imagine—well no it’s not true. I was thinking if a building suddenly caught on fire I would still need to be deliberate. I might not need to be slow—I could be fast and deliberate.

Coach:        Yeah, and just to sort of be aware that it seemed to be a pretty safe generalizable state

(What does it mean to “sort of be aware”? “A pretty safe generalizable state” is jargon. Better to say something like, “Being aware and grounded is a useful resource in almost any situation.”)

but there are times when maybe not like you said when you have to really— Well, I think there are times when there’s life and death where we need to act promptly, quickly, instantly if you like, and we can deal with the issues when we got people to a place of safety. Now so just take a moment and

         (There have been quite a few times earlier when “take a moment” has been used without being particularly useful.)

with that in mind this seems to be a state that you would like to keep.

(“A state that you would like to keep” is somewhat dissociated and jargon. Better to say, “So you are fully satisfied with your new response.”)

Client:         Yes, definitely, definitely.

Coach:        Cool. Brilliant.

Client:         Can you come to my meeting with me?

Coach:        I don’t think you’ll need me, but here’s what I would— Just take a moment and thank yourself for your ability to learn and the resources that are within you to make these changes.

(This is a nice suggestion to view the change she made as a part of her identity, in contrast to just a change in behavior.)

Client:         That’s a good reminder.

Coach:        Ahah, Cool. Well I think we’re done.

Client:         I think we’re done, too.

Coach:        I look forward to hearing how it goes.

Client:         Thank you very much. Thank you.

Coach:        You’re welcome.

Client:         Take care. See you next week.

 

Remember that despite all my comments, this session was very successful. Your clients want you to succeed with them, and they will often respond to what you mean, not what you say. Still, the middle word in NLP is “linguistic.” The words you say are important, especially in a phone session in which your gestures aren’t available to clarify the inevitable ambiguities in speech.

Furthermore, the as just words of sequence a sentence as in important is, the sequence of steps in leading a client through an effective intervention is just as important. Being precise makes it easier for your clients to change, and that makes your work with them easier and more satisfying for you as well.

 

Coach’s comments in response

Thanks Steve for the detailed review; it has been very helpful in several ways. Three things that I am really aware of:

  1. Reading the verbatim itself shows that I could be more precise in my language, eliminating phrases such as “sort of,” “take a moment,” and other verbiage that muddle the directions.
  2. Most of my clients are participants in my training programs and I am confusing teaching with coaching. While I am a teacher, when I am working with a client I need to be working with the client and their experience and not teaching them about their experience. “Negative mantras,” and “8 track recordings” would fit into the “teaching about the experience,” rather than eliciting and working with the client’s experience.

Paying attention to 1 and 2 would make me more present with the client and my work with them more precise, efficient, and effective.

  1. Specifically with respect to anxiety: In most anxiety situations the critical submodality is the tempo of the voice. When I first learned the process I learned the auditory to visual shift and changing the tempo or speed of the visual representation, which in most cases is unnecessary. We can simply adjust the tempo of the voice to a speed which does not evoke the feeling. What we want to be doing is giving the person the freedom to control the voice and while they still can hear the voice they can chose whether to listen to it or pay attention to the voice. While the voice and its tempo is the critical Submodality, what we test for in outcomes is not the voice and whether it can be heard, but whether the person can put themselves into the original context and feel the anxious feeling. I think in the past I have focused too much on what happened to the voice rather than what was happening to the feeling.

Once again thank you for refining my skills and the elegance of my work.



All NLP

LIAM 271 – The Power of Journaling with Kim Ades

{ http://ift.tt/2bSmxy4

Every now and then, you cross paths with someone and learn a little about them only to quickly realize you’ve lived very similar lives and had very similar experiences. Such is the case between myself and Kim Ades, founder of FrameofMindCoaching.com. Like me, Kim discovered the cathartic, healing power of journaling to get her through a difficult period in her life. Kim, however, took journaling to a powerful new level and began using it to change the lives of many other people. She spoke with me about her experiences and describes the huge changes that can happen in your life through journaling. Listen to our conversation:

Listen on iTunes or Listen to/download this episode here:

Love the show? Click here to Tweet a shoutout!

Want to know how you can support the LIAM Mission? Click here.

Have a question or topic you’d like addressed on the show? Please let me know by clicking here!

Mentioned in this show:

Subscription/Social Links:

itunes-subscribe-220x80  stitcher-subscribe 

The post LIAM 271 – The Power of Journaling with Kim Ades appeared first on Life Is A Marathon : Life Coaching | Self-Esteem | Personal Development | Personal Branding | Positive Thinking | Community.



Self Esteem Feeds

The Blueprint for Uncommon Success

You're reading The Blueprint for Uncommon Success, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

The Blueprint For Uncommon Success

We are living in a time unlike any other time in history. We have seen incredible advancements and remarkable innovations over the years. Technology is a powerful tool that gives us access to unprecedented amounts of information. With the click of a button we can be transported into another world and discover insights that we never imagined possible. We’ve come into the era of self-proclaimed experts and gurus. While I am not questioning the validity of these titles, I am troubled that the title expert has become so common in our culture today. I know that expertise and mastery is not as easy as most people think. Also, I know that success without a cost is counterfeit. Let’s explore what it really takes to achieve a life of uncommon success. You need to unlearn everything that you think you know about success. Years ago I had a very different view of success. I thought success was about making it to the top and living a fabulous life. However, as I matured I realized that my definition of success was all wrong. Success is not about making it to the top. Success is about transformation and becoming the best version of yourself. Stop defining success by what you drive, what you wear and where you live. Success is a lifelong work that requires constant improvement, unending development and self awareness. Change your definition of success and you will change the direction of your life. We have seen success as simply a vehicle to afford us all of the things that we have always wanted. We have failed to see success as a calling that presents us with the opportunity to create a platform that impacts and enriches the world. 2. The one thing that separates most people from success is a lack of development. In this age of so many experts and gurus I find myself frustrated. Too many people are recycling and regurgitating content and information that we have heard before. If you are in fact an expert then present new ideas, provoke humanity to reflect and realign their lives and produce work that is meaningful and priceless. When I look around the world today I see a lot of people with information but we are lacking transformation. As an award-winning entrepreneur that has received numerous honors I am proud to be celebrated for my uniqueness. I did not enter my industry to duplicate what everyone else was doing. I made a decision that I was going to dominate my industry. I sit and watch many of these experts struggle to succeed because they never took the time to develop. The danger in duplication is that it never forces you to develop as a person. The lessons and wisdom I share come from my soul. My experiences did not come out of books or a quick Google search. I have shared openly from my life and journey and people around the world have been empowered in the process. Success is not a formula. Success is something that has to be forged on the inside of you. If you will cooperate with development I guarantee you that you will collide with your prophetic destiny. There are no shortcuts to a life of significance. 3. You have to be hungry for greatness. I have been asked many questions over the years. However, the one question that I have been asked repeatedly is the question of what does it really take to be successful. It is a question that I never get tired of answering. Your success in life hinges upon your hunger. The problem with most people today is that they are not hungry enough. Hunger means an extreme investment of time and energy to the pursuit of a goal that is much greater than you. Hunger is a tenacity that does not accept the possibility of defeat. Hunger is an unrelenting quest and pursuit to be world-class in everything that you do. Hunger pushes you beyond comfort, convenience and complacency and compels you to give your all to everything that you do. People come to me all the time and say that they are ready for success. Sadly, I know that 95% of the people that say that to me are not ready. I learned years ago that your hunger level is revealed by how you live. Notice I did not say it was about your affirmations. Nor did I say that it was about inspiration or motivation. Success is the product of hunger. Show me a hungry person and I will show you a person of passion that is committed to reaching their full potential. 4. You have to cultivate the mentality of a champion. I believe that inspiration and motivation is great. However, what I know is that empowerment is the bridge to greatness. Empowerment is not about a good feeling or emotion. Empowerment is not even about positivity. Empowerment is an indestructible belief system that that can not be shaken. We spend too much time developing our presentations and not enough time developing our paradigms. It does not matter how great you can talk if you have faulty thinking. The real reason that more people are not succeeding is because they do not have the bulletproof mindset that it so essential to manifesting success. We are trying to persuade everyone how successful we are but our psychology tells a very different story. In fact, we have coaches and experts selling a message that they have not mastered. We want people to apply principles that are not producing in our own lives. You can mask a lot of things but you cannot mask what is in the mind. Your mind reveals everything I would ever want to know about you. You are simply a manifestation of the content that has taken up residence in your mind. If you do not like what you are producing you need to stop polluting the environment of your mind. Inspiration and motivation is not enough to undo years of neglecting your mind. Empowerment is about training your mind for success. After all, you cannot produce uncommon success without empowerment.
Jamelle Sanders is the CEO of Jamelle Sanders International. Jamelle is committed to empowering entrepreneurs and leaders around the world to live up to their true potential and to profit wildly in their businesses. Jamelle is a life coach, business strategist, author, leading empowerment specialist and highly respected thought leader. Jamelle serves as a regular contributor to The Huffington Post, Elite Daily, Inspiyr and various other platforms. Jamelle has been featured on NBC, HuffPost Live, Young Upstarts, Addicted 2 Success and numerous other media outlets. Jamelle has successfully empowered leaders and entrepreneurs around the world to succeed in life and business.

You've read The Blueprint for Uncommon Success, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.



Self Help Gurus etc

Updating Circle K, Part I: Tobacco Strategy

http://ift.tt/2bSoxX1

As Alimentation Couche-Tard Inc. continues its global rebranding to a single Circle K banner, it shed some light on its pricing strategies...to drive traffic to its Pantry convenience stores....used price to draw more traffic, taking a short-term hit on m

The post Updating Circle K, Part I: Tobacco Strategy appeared first on The Center.



Smoking Cessation Feeds

A Double Dose of ‘Nicotine’ on the Horizon

http://ift.tt/294Rtpu

a publisher issued a press release praising the power of a new book, “Nicotine.” Two minutes later, another publisher issued a press release praising the power of a new book, “Nicotine.” It wasn’t a mistake—and it wasn’t the same book.

The post A Double Dose of ‘Nicotine’ on the Horizon appeared first on The Center.



Smoking Cessation Feeds

Nicotine: A Novel Hardcover – October 4, 2016

http://ift.tt/2bYHuqh

She goes to investigate the property and finds it...occupied by a group of friendly anarchist squatters whom she finds unexpectedly charming, and who have renamed the property "Nicotine." The Nicotine residents (united in defense of smokers’ rights) posse

The post Nicotine: A Novel Hardcover – October 4, 2016 appeared first on The Center.



Smoking Cessation Feeds

1855 Treaty Exempts Tribe From Tobacco Tax, 9th Circ. Told ($$)

http://ift.tt/2cffYFg

An Indian tribe argued to the Ninth Circuit Tuesday that a Washington federal court wrongly ignored a 160-year-old treaty when it determined that a tribe-member-owned tobacco company on tribal land was still subject to a federal product tax. Counsel for

The post 1855 Treaty Exempts Tribe From Tobacco Tax, 9th Circ. Told ($$) appeared first on The Center.



Smoking Cessation Feeds

UPS Says NY State, City Must Disclose Damages In Cigs Suit ($$)

http://ift.tt/2c55plH

UPS urged a federal judge Monday to block the city and state of New York from presenting evidence for damages at trial in their lawsuit accusing the company of illegally shipping untaxed cigarettes from Native American reservations, claiming the governmen

The post UPS Says NY State, City Must Disclose Damages In Cigs Suit ($$) appeared first on The Center.



Smoking Cessation Feeds

The Award on the merits in Philip Morris v Uruguay: implications for WHO FCTC implementation (PDF)

http://ift.tt/2cffRJH

We have prepared this paper to help draw out those aspects of the decision that will be most relevant to WHO FCTC implementation in other jurisdictions, as well as those that provide lessons on the relationship between international investment law and

The post The Award on the merits in Philip Morris v Uruguay: implications for WHO FCTC implementation (PDF) appeared first on The Center.



Smoking Cessation Feeds

WHO FCTC implementation after Philip Morris v Uruguay: five key messages from the Award

http://ift.tt/2c556aL

Our paper summarises the procedural history of the dispute, distils the key findings of the Tribunal and reflects on its key findings and their implications for WHO FCTC implementation. It is principally intended as a tool to support and complement our ca

The post WHO FCTC implementation after Philip Morris v Uruguay: five key messages from the Award appeared first on The Center.



Smoking Cessation Feeds

Uruguay: five key messages from Philip Morris’ failed challenge to packaging laws

http://ift.tt/2cffLSe

The McCabe Centre for Law and Cancer has prepared a paper outlining key aspects of the judgement which are relevant for other governments planning to implement similar legislation to meet their obligations under the World Health Organization Framework Co

The post Uruguay: five key messages from Philip Morris’ failed challenge to packaging laws appeared first on The Center.



Smoking Cessation Feeds

The pitch: Movie offers product placement for e-cigs

http://ift.tt/2c55Ool

We are representing a Hollywood feature film which offers really great featured product placement for an electronic cigarette partner... STARBRIGHT is an upcoming $27MM budget film, from the producers of Life of Pi, X-Men and Divergent. The film is a ve

The post The pitch: Movie offers product placement for e-cigs appeared first on The Center.



Smoking Cessation Feeds

The Stop Worrying Today Course is Now Open to Join (but Closes on Monday)

The 7-week Stop Worrying Today Course is now open again to join.

If you join during this period you also get free life-time access to all the material in my The Invincible Summer – A Course in Optimism as a special bonus.

Plus, you get free access to 6 brand new bonuses I created over the summer (if you joined the course earlier this year and didn’t get an email about the new bonuses yesterday email me and I’ll reply with the download links).

The registration to join this course will only be open for 5 days this time, until 1.00 p.m EDT (that’s 17.00 GMT) on Monday the 5:th of September.

Click here to learn more and to join the course

I started working on this course last fall but it all started over 10 years ago when I made a decision to not let this toxic habit limit and control my life.

And this course is filled with all the best things I have learned about that in the past decade.

These are the strategies, exercises and simple step-by-step methods that have helped me to stop worrying so much.

The habits that have been a true life-changer for me.

A year from now, where are you going to be?

Each week of the course you’ll get a written guide, a worksheet to help you gain better understanding of your own situation and results as you go through the course and an audio version of that week’s guide that you can listen to anywhere when you need a boost.

At the end of the weekly guide you’ll get just a few specific action-steps to take that week to minimize the risk of you feeling overwhelmed and getting lost in worry again.

Because I want as many as possible to not only to read the information. But also to take small steps forward each week to make a real and lasting change in their lives.

In this course you’ll for example learn how to:

  • Understand the 5 basic reasons for worrying. So you can understand yourself better and where you need put your attention.
  • Use the same small, 3-step method I use to put a stop to a worry in about 2 minutes so that I can relax and fully put my focus and energy into what I want.
  • Start your day with a morning routine that only takes a few minutes and will get you off to a day of less worries popping up in the first place.
  • Work through and overcome persistent worries by using a step-by-step exercise that will help you to finally see the situation and what you can do about it with clear eyes.
  • Stop getting lost in worries, fear and in limiting yourself so much. And start living a lighter, happier and less anxious life where you go after – and stay on course towards – what you deep down want in your life.

And a whole lot more.

The window to join The Stop Worrying Today Course closes at 1.00 p.m EDT (that’s 17.00 GMT) on Monday the 5:th of September.

Click here to learn more about The Stop Worrying Today Course and to join it

 



Self Help Gurus etc

Podcast 80: A Very Special Episode Focused on Gary Chapman’s “The Five Love Languages.”

love

It’s time for the next installment of  “Happier with Gretchen Rubin.

Update: It’s almost September, and for many of us, September is the other January. If you get a clean slate, start-over feeling in September, check out my book Happier at Home. If you’re not happy at home, it’s hard to be happy.

Very Special Episode: Every tenth episode we do a Very Special Episode, and for episode 80, we’re talking about Gary Chapman’s blockbuster bestselling book, The Five Love Languages: The Secret to Love that Lasts.

I love a personality framework derived from observation! If you want to experience my own personality framework, the Four Tendencies, to find out if you’re an Upholder, Questioner, Obliger, or Rebel, check it out here.

The Five Languages:

  • Words of Affirmation — the love language for both Elizabeth and me
  • Quality Time
  • Receiving Gifts
  • Acts of Service
  • Physical Touch

 

Gretchen’s Demerit: I didn’t give a proper good-night kiss to Jamie, even though I’d just been thinking about the fact that his language is Physical Touch.

Elizabeth’s Gold Star: Elizabeth gives Acts-of-Service Adam a gold star for buying a light-weight comforter.

Want to give us the Words of Affirmation we both crave, for the podcast? Easy instructions here about how to rate and review the podcast (scroll down).

Remember,  I’m doing weekly live videos on my Facebook Page about the podcast. To join the conversation, check the schedule. 

As always, thanks to our terrific sponsors

Check out Headspace. Experience the benefits of meditation in your busy life. Download the Headspace app for free, and begin their Take 10 program for ten days of guided meditation. Go to http://ift.tt/22plWn9.

And check out BlueApron.comWish you cooked more? Get all the delicious, fresh ingredients you need to make great meals, delivered to your front door. Check out http://ift.tt/1LRMGWJ to get your first three meals free.

Check out Stamps.com. Want to avoid trips to the post office, and buy and print official U.S. postage for any letter or package, right from your own computer and printer? Visit Stamps.com to sign up for a 4-week trial, plus a $110 bonus offer — just enter the promo code HAPPIER.

And don’t forget to check out Trunk Club. Get hand-picked outfits shipped right to your door–chosen by your very own personal stylist. Go to http://ift.tt/2bnE7q8 to learn more.

1pix

We love hearing from listeners:

 

To sign up for my free monthly newsletter, text me at 66866 and enter the word (surprise) “happier.“ Or click here.

If you enjoyed the podcast, please tell your friends and give us a rating or review. Click here to tell your friends on Twitter.

Listeners really respect the views of other listeners, so your response helps people find good material. (Not sure how to review? Instructions here; scroll to the bottom.)

How to Subscribe

If you’re like me (until recently) you’re intrigued by podcasts, but you don’t know how to listen or subscribe. It’s very easy, really. Really.  To listen to more than one episode, and to have it all in a handier way, on your phone or tablet, it’s better to subscribe. Really, it’s easy.

Want to know what to expect from other episodes of the podcast, when you listen toHappier with Gretchen Rubin?” We talk about how to build happier habits into everyday life, as we draw from cutting-edge science, ancient wisdom, lessons from pop culture—and our own experiences (and mistakes).  We’re sisters, so we don’t let each other get away with much.

HAPPIER listening!

The post Podcast 80: A Very Special Episode Focused on Gary Chapman’s “The Five Love Languages.” appeared first on Gretchen Rubin.



Self Help Gurus etc

Tobacco Institute doesn’t want Tobacco policy development to be left to activists alone

http://ift.tt/2bysJFW

industry and farmers have requested the Centre to include them and other industry stakeholders in the official Indian delegation to the WHO FCTC Conference of Parties meeting to be held in India in November....Tobacco Institute of India (TII) is arguing t

The post Tobacco Institute doesn’t want Tobacco policy development to be left to activists alone appeared first on The Center.



Smoking Cessation Feeds

Senators oppose bill to ban tobacco advertisements

http://ift.tt/2crd9Ci

Members and the chair of the Senate Standing Committee on National Health Services (NHS) on Tuesday said they were not in favour of a bill for banning tobacco advertisements and expressed sympathy with tobacco companies, growers and retailers.

The post Senators oppose bill to ban tobacco advertisements appeared first on The Center.



Smoking Cessation Feeds

American Lung Association’s ‘Tobacco 21’ Initiative to Save Lives of Millennials, Future Generations by Raising Tobacco Sales Age to 21

http://ift.tt/2bRdmsY

today launched “Tobacco 21,” an initiative calling on the remaining 48 states and the District of Columbia to follow the lead of California and Hawaii, and raise the legal sales age for tobacco products to 21. “Tobacco use is the leading cause of preventa

The post American Lung Association’s ‘Tobacco 21’ Initiative to Save Lives of Millennials, Future Generations by Raising Tobacco Sales Age to 21 appeared first on The Center.



Smoking Cessation Feeds

Further Evidence for Smoking and Substance Use Disorders in Youth With Bipolar Disorder and Comorbid Conduct Disorder

http://ift.tt/2c9nWN7

further evidence that adolescents with BPD, particularly those with comorbid CD, are significantly more likely to endorse cigarette smoking and SUDs when compared to their non–mood disordered peers. These findings indicate that youth with BPD should be ca

The post Further Evidence for Smoking and Substance Use Disorders in Youth With Bipolar Disorder and Comorbid Conduct Disorder appeared first on The Center.



Smoking Cessation Feeds

Bipolar adolescents continue to have elevated substance use disorder risk as young adults

http://ift.tt/2ccf107

"We also made another interesting finding - that those originally diagnosed with bipolar disorder who continued to have symptoms five years later were at an even higher risk for cigarette smoking and substance use disorder than those whose symptoms were

The post Bipolar adolescents continue to have elevated substance use disorder risk as young adults appeared first on The Center.



Smoking Cessation Feeds

Radon, Secondhand Smoke, and Children in the Home: Creating a Teachable Moment for Lung Cancer Prevention

http://ift.tt/2crcZux

There is a critical need to raise parental awareness on child health inequities related to the home exposure to radon and SHS. Public health nurses can create TMs for lung cancer prevention through greater awareness of the risks posed by radon and SHS al

The post Radon, Secondhand Smoke, and Children in the Home: Creating a Teachable Moment for Lung Cancer Prevention appeared first on The Center.



Smoking Cessation Feeds

UofL research shows more awareness needed on home environmental exposures that cause lung cancer

http://ift.tt/2bRbkJr

found that the presence of children in the home did not motivate parents to test and mitigate for radon and secondhand tobacco smoke, both of which cause lung cancer. The findings highlight a need to raise awareness on these exposure risks and their long-

The post UofL research shows more awareness needed on home environmental exposures that cause lung cancer appeared first on The Center.



Smoking Cessation Feeds

Are you more likely to smoke if you come from Huddersfield?

http://ift.tt/2crcm4k

the number of smokers in Kirklees is at its lowest ever level. But Kirklees is below average when it come to successfully ditching the fags – and local people also have a higher than average death rate from smoking-related diseases. Local health chiefs s

The post Are you more likely to smoke if you come from Huddersfield? appeared first on The Center.



Smoking Cessation Feeds

PRAMENKO: We all pay to cover the cost of tobacco-related disease

http://ift.tt/2c04fqC

here’s your chance to get a return on the extra $700 every Colorado household pays to cover the cost of tobacco related disease. Raise the tax on tobacco. Vote yes on Initiative 143.

The post PRAMENKO: We all pay to cover the cost of tobacco-related disease appeared first on The Center.



Smoking Cessation Feeds

September Shape, Study and Step Challenge

It’s September Challenge Time. This is a very straight forward, yet powerful, challenge. There is a daily task to complete that is focused around weight loss and nutrition goals. There is a daily goal for steps (minimum – maximum). AND…this month we’ve added some exercises for shaping the legs and butt (by popular demand). We want you […]



via Black Weight Loss Success http://ift.tt/1kMwE09

Wadeana lost over 65 pounds

Transformation of the Day: Wadeana lost over 65 pounds. She had enough of feeling self conscious, miserable and depressed. This mom of 3 wanted to be a living example of happiness and health for her family and loved ones. She figured out what worked, did the work and now she’s in love with fitness and feeling […]



via Black Weight Loss Success http://ift.tt/1kMwE09

Tuesday, August 30, 2016

10 Quick Tricks to Stop Panic Attack From My Grandma (It’s works)

You're reading 10 Quick Tricks to Stop Panic Attack From My Grandma (It’s works), originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

how to survive a panic attack

how to survive a panic attack Presentation is a normal activity in our modern life. We have to present our tasks in school, and then we have to present our ideas in the workplace. With those experiences since our school days, you should be used to performing by now. Unfortunately for people with panic attacks, this task is challenging because they don’t know when their attack is going to come. When a panic attack comes, you stop hearing and seeing things around you. You become lightheaded and disoriented. What if the attack comes in the most undesirable times – like in the middle of business meeting or in the middle of presentation in class? You should be able to halt the the attack so you can continue your task at hand, or at least so you can excuse yourself to calm down. So...follow these 10 tricks to quickly stop panic attack:

1.     Remember to Breathe

When you forget your surroundings, it’s easy to forget yourself too. Sometimes, when everything stops, you stop breathing, causing you to gasp for air and trigger even more panic. So, when the feeling comes, remember to breathe. Put this reminder in the front of your mind so it will be the first thing you think when everything stops. When you remember to breathe, inhale and exhale the oxygen slowly. You can count from 5-7 when you inhale, count from 1-3 when you hold, and then count 7-9 when you exhale. You can shorten the count, but remember to always exhale longer than inhale.

2.     Think of Good Things

The next thing that debilitates your recovery from panic is the negative thoughts. Your fear of failing your performance and receiving judgement from people make you afraid to face them. When the negativity starts clouding your vision, conjure good thoughts to fight it away. Think of your family and friends who have supported you, think of your reason to do this, think of what will happen if you succeed. Imagine yourself performing your best effort and everyone’s reaction to it. Thinking these happy thoughts will make you feel better, and as the result, make you calmer.

3.     Relax Your Body

When the panic attacks you, your body will feel the impact. Your muscles will tense, your body will shake, your mouth will be dry, and your eyes will lose focus. To soften the severity of the attack, relax your body. When you do that, your brain will receive the message that everything is back to normal and there is no longer need to panic. Start by quickly scanning your body and feel what is happening to each part. Focus your eyes on something in the room and observe it. Relax your muscles, especially your neck and shoulders. Finally, grab your hands to force them from shaking.

4.     Ground Yourself

Feeling disoriented after an attack is normal. Suddenly, your awareness of where you are and what are you doing vanishes. When you realize it, you don’t know where you are or what to do, then it is time to reorient yourself by grounding. Take a good look around you and notice things. Who are the people in the room? Where is this room? What are you doing in this room? What do you want to do in this room? Answer these question to pull you from daze and come back to your situation.

5.     Question Yourself

Anxiety comes from not being able to understand and control your surroundings. To further increase your understanding, and therefore your control toward the situation, ask yourself these questions:
  1. What is it that you’re afraid of?
  2. Are any of those fears happening? If yes, why do you think so?
  3. Is there any evidence that these fears are really happening?
  4. If something does goes wrong, is it fixable?
Often, the situation is not as dire as you think. These questions will help you realize that the situation is in fact under control. You will understand that your worry is not happening, and even if it is, you can fix it. This understanding will arouse your sense of control.

6.     Reassure Yourself

When you finally gain awareness of your surroundings, it is time to get your confidence back. Words of encouragement will boost your faith in yourself. Who can offer you these words in this situation? It is none other than yourself. Self reassurance is also called affirmation and it is a legit psychological trick that is proven to work. Tell yourself that everything is okay, there is nothing wrong, and you will give the best performance. Tell yourself that you have prepared everything beforehand so you are ready to take on anything. Then, praise yourself for your better qualities, such as your intelligence, your eloquence, your adaptability, your quick thinking, and so forth. In the end, tell yourself that even if something goes wrong, you will still be okay and you will still love yourself.

7.     Decide to Stay or Rest

Now that you are able to think clearly again, you can make a decision. Can you continue your performance or do you need to step back for a while? If you’ve gained back your awareness, control, and confidence, it is safe to get back to your game. But if everything you’ve tried is not enough to halt the attack, then there is nothing wrong when you want to step back. Forcing yourself will only bring more panic. Excuse yourself calmly and politely, explaining what you need and when you will return.

8.     Get Some Fresh Air

Panic attacks can be suffocating, literally and figuratively. Stepping out of the room to get a breath of fresh air can dismiss this feeling, both literally and figuratively too. The air outside will feel fresher to you, easing you to take a deep and even breath. It will also release you from feeling trapped and make you relaxed. Choose a quiet place where you can find your peace without being distracted. If possible, step outside to feel the nature as that has a psychological effect to calm us down. Or, if it isn’t available, find a place where you can see the outside. It will release the suffocating and claustrophobic feeling and broaden your view.

9.     Call Trusted Someone

When everything else doesn’t work, then it is time to ask for help. It is okay to request help, because nobody can live alone. Call your trusted someone – your spouse, your family, or your close friends. Tell them what happened. Their comforting and encouraging words can be a source of strength within yourself. Remember that no matter what happen, you will not be alone. Remember that you have people who care about you, who will accept you no matter what happen. Remember, asking for help IS a sign of strength.

10.     Get Physical Contact

If available, instead of calling your trusted someone, meet them instead. Face to face contact is more beneficial than mere calling, because human brain recognize other people’s face better than their voices. Furthermore, when you meet them, you can touch them and get physical contact. Studies suggest that physical contact help to ground people and calm them down. A mere hand holding can suffice. It is a gesture of support and you will feel stronger when you know that you have someone to count on. A hug can release oxytocyn, a hormone that can calm your nerves and make you feel happier. These 10 tricks are quick and easy to do when you have a panic attack in the middle of an important moment. You just have to practice and remember these steps so the next time you get the attack, you know what works to halt it. Do you have your own tricks to add into the list? Tell us about it in the comment section below.   ——– Azhar,  Founder freeitout,  I believe our quality of life could rise just as dramatically if we all began practicing personality hygiene, can you imagine what would world be like if everyone was psychologically healthier ? I DO.  

You've read 10 Quick Tricks to Stop Panic Attack From My Grandma (It’s works), originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.



Self Help Gurus etc

154: The Science of Fear

http://ift.tt/2cacrVF

The post 154: The Science of Fear appeared first on Operation Self Reset.



Self Confidence Feeds

Lauren lost 77 pounds

Lauren lost 77 pounds. At 365 pounds, she was dealing with high blood pressure and medicating her emotions with comfort eating. This mom of 2 decided to have weight loss surgery to improve her health and wellbeing. Check out her story. What was your motivation? What inspired you when you wanted to give up? I have […]



via Black Weight Loss Success http://ift.tt/1kMwE09

Bulgarian-Spanish Police Operation Busts Contraband Cigarettes Ring

http://ift.tt/2bUgbfg

A large-scale Bulgarian-Spanish police operation against the production of contraband cigarettes busted three illegal factories for cigarettes owned and run by Bulgarians on the territory of Spain. The governments of Bulgaria and Spain informed with deli

The post Bulgarian-Spanish Police Operation Busts Contraband Cigarettes Ring appeared first on The Center.



Smoking Cessation Feeds

New Product Marketing Blurs the Line Between Nicotine Replacement Therapy and Smokeless Tobacco Products (PDF)

http://ift.tt/2bzqJmT

tracking and comparing tobacco industry applications to the FDA for NRT products and novel tobacco products could help prevent exploitation...Tobacco products and NRT products are evolving to become increasingly similar to each other in appearance, with m

The post New Product Marketing Blurs the Line Between Nicotine Replacement Therapy and Smokeless Tobacco Products (PDF) appeared first on The Center.



Smoking Cessation Feeds

New Product Marketing Blurs the Line Between Nicotine Replacement Therapy and Smokeless Tobacco Products

http://ift.tt/2bUgHd4

Tobacco companies have started to market nicotine replacement therapies (NRT). As a result, a variety of products are coming into the market, such as chewing gum, lozenges and snus packages, affecting regulations that are placed on smoking cessation pro

The post New Product Marketing Blurs the Line Between Nicotine Replacement Therapy and Smokeless Tobacco Products appeared first on The Center.



Smoking Cessation Feeds

Fredericton Police and the Department of Justice and Public Safety seize more than 201,000 illegal cigarettes

http://ift.tt/2bzqJUa

The illegal cigarettes were seized on Thursday, August 25, 2016, as a result of a vehicle stop during the checkpoint, and a subsequent search warrant. The provincial tax value of the seized cigarettes is estimated at approximately $45,000. A 36-year old

The post Fredericton Police and the Department of Justice and Public Safety seize more than 201,000 illegal cigarettes appeared first on The Center.



Smoking Cessation Feeds

Spain busts Bulgarian-run factories producing illegal cigarettes worth millions of euro

http://ift.tt/2bd9Gkz

Law enforcement authorities in Madrid and Sofia have unveiled details of a bust some days ago in which 22 people, 20 Bulgarian and two Spanish citizens, were arrested in connection with three illegal factories illicitly producing millions of euro worth o

The post Spain busts Bulgarian-run factories producing illegal cigarettes worth millions of euro appeared first on The Center.



Smoking Cessation Feeds

Man charged with possession of contraband cigarettes

http://ift.tt/2bzqGYi

Ishkirat is accused of possessing 449 packs of Newport cigarettes and 210 grams worth of K2 synthetic marijuana packets in the truck of a car reported stolen to Chicago police that he was driving, prosecutors said.

The post Man charged with possession of contraband cigarettes appeared first on The Center.



Smoking Cessation Feeds

VIDEO: Heather confronts Derek about his smoking habit on MAFS

http://ift.tt/2bQMyMj

Derek Schwartz, 35, and Heather Seidel, 32, from 'Married at First Sight' argue about Derek's smoking habit on their honeymoon.

The post VIDEO: Heather confronts Derek about his smoking habit on MAFS appeared first on The Center.



Smoking Cessation Feeds

Hard-partying Lily Allen is seen swigging liquor from a bottle, downing cans of cider and chain-smoking before dramatically collapsing at Notting Hill Carnival

http://ift.tt/2ca3Ty2

The post Hard-partying Lily Allen is seen swigging liquor from a bottle, downing cans of cider and chain-smoking before dramatically collapsing at Notting Hill Carnival appeared first on The Center.



Smoking Cessation Feeds

Robb Report Unveils Annual Fashion Issue Amid Contemporary Aesthetic Refresh September Edition Sees Introduction of Newly Created Editorial Sections and Expanded Range of Style Coverage

http://ift.tt/2bQM8Wm

survey a list of five premium Dominican Republic cigars you should be smoking.

The post Robb Report Unveils Annual Fashion Issue Amid Contemporary Aesthetic Refresh September Edition Sees Introduction of Newly Created Editorial Sections and Expanded Range of Style Coverage appeared first on The Center.



Smoking Cessation Feeds

3 Reasons Altria Group Inc. Stock Could Rise

http://ift.tt/2bUr5m8

1. The SABMiller/Anheuser-Busch InBev deal continues moving forward.... 2. New capital to deploy could bolster share prices.... 3. Alternatives to traditional cigarettes are picking up steam.

The post 3 Reasons Altria Group Inc. Stock Could Rise appeared first on The Center.



Smoking Cessation Feeds

In Honor of Gene Wilder, a Lesson about Happiness that I Learned from Wilder and Gilda Ratner.

genewilder

I was very sad to hear the news that Gene Wilder died. I’ll never forget him as Willie Wonka — limping down the path outside of his chocolate factory, then dropping into a somersault and springing to his feet.

In honor of his death, I wanted to re-post something I wrote nine years ago, about Wilder and his wife, comedian Gilda Radner.

Here it is, from 2007:

One thing I do for The Happiness Project is to read memoirs of catastrophe – people who have gone through cancer, divorce, death, etc.

Several months ago I read Gilda Radner’s interesting memoir, It’s Always Something, and yesterday I finished Gene Wilder’s equally interesting memoir, Kiss Me Like a Stranger. The two were married when she was diagnosed with ovarian cancer, and died, so reading the two memoirs gives a window into that experience from both perspectives.

One thing that made this story particularly striking to me is that I remember seeing Gilda Radner and Gene Wilder together, many years ago. It was in a drugstore somewhere in New York City, I can’t remember where. I do remember that Gilda Radner was carrying a little dog (named Sparkle, I know now after reading these memoirs).

A very peculiar aspect of fame is that fact that strangers remember the most fleeting encounters with you; it’s astonishing, really, that I remember seeing the two of them, for just a moment, so long ago.

One reason that I remember them was that I remarked on how serious they both seemed. They were speaking in low, intense voices and looked solemn. “Well, maybe they’re only funny and light-hearted when they’re acting,” I thought. “Maybe that’s how famous comedians are in person. Or maybe they’re trying to be inconspicuous, because they’re famous.”

In fact, this might have been the very day that Gilda Radner got a terrible report from her doctor. When I intersected with them would’ve been about the same time that she was sick. What for me was an ordinary day, with the fun of a celebrity sighting, might have been one of the worst days of their lives.

This is a perfect example of the fundamental attribution error — which Wikipedia defines as “the tendency for people to over-emphasize dispositional, or personality-based, explanations for behaviors observed in others while under-emphasizing situational explanations. In other words, people have an unjustified tendency to assume that a person’s actions depend on what ‘kind’ of person that person is rather than on the social and environmental forces influencing the person.

I assumed that Radner’s and Wilder’s behavior reflected their characters as celebrities and comedians and actors; it never occurred to me that their behavior might reflect something happening to them.

Which reminds me – I should always cut people slack; always assume that their irritability, or unfriendliness, or absent-mindedness, neither reflects their true nature nor has anything to do with me. In brief, don’t take things personally. As Henri-Frederic Amiel wrote, “Life is short and we never have enough time for the hearts of those who travel the way with us. O, be swift to love! Make haste to be kind.”

The post In Honor of Gene Wilder, a Lesson about Happiness that I Learned from Wilder and Gilda Ratner. appeared first on Gretchen Rubin.



Self Help Gurus etc