*All New Tips
Read these 39 *All New Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Psychological tips and hundreds of other topics.
Get Assertive with Your Anger
We are often taught to supress our anger and
hold it inside. That's not healthy as it can lead to
high blood pressure, depression, and more.
Instead, express anger in assertive and appropriate
ways. Try these tips:
- acknoweldge angry feelings. Don't let them
accumulate and lead to a blow up.
- Talk about your anger with a friend or write
about it in a journal. Don't hold onto it.
- Don't act until you've had a chance to cool off and
think about the situatin and your response calmly.
- Try to forgive. While it is difficult, forgiveness
will help you to get over your anger and move past it.
Remembering Your Point
If you have to speak during a meeting and you're terrified of forgetting some of your points, try jotting down one or two key words on a cue card or pad that will help you to summarize your ideas. The trick is not to write too much. You don't want to read it, but rather, you want it to jog your memory and keep you from forgetting important points. It is also much faster than reading through long notes
Want to be Approachable?
Try these tips:
- Sounds obvious, but smile! A natural smile is an invitation to get closer. Forget your trouble sand think back to something that you enjoy.
- When listening to someone, lean towards them to let them know that you're listening and interested in what they have to say.
- If you're at a party and want to draw people to you, stand in their line of vision. Stay away from corners and other dark places and stay in the open.
- Be relaxed. Crossing your arms tightly or tensing your face signals that you're uptight.
Journaling: Psych Tips Issue 24
This week we continue our discussion of journaling.
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My Tip of the Week: Journaling Tips
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Remember that journaling is for you. Don't let spelling, handwriting, and grammar be major concerns. This form or writing is for you to get your feelings and experiences down on paper. No one else will review or grade it.
Even everyday frustrations can provide topics for your writing. Take time to observe your life. Write about events that are happening to you or around you, from a third person perspective. For example, begin writing with the phrase, "It was a time when...," then describe the event in detail, use as many of your senses as possible. What were the sounds, smells, sights, feelings, etc. that were present? Describe the events as an outside observer, using "he" and "she." Many people find that this technique helps put things into perspective and is especially effective when writing about life changes, job or career, relationships or illness.
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My Recommended Site of the Week
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This article, from BellaOnline.com, provides tips for healing through journal writing
http://www.bellaonline.com/health_and_fitness/disabilities_and_disorders/panic_disorders/articles/art981517336866.htm
Tara Kuther, Ph.D., is a professor of developmental psychology and freelance writer. Visit her latest site, ImprovingMe.com, for self improvement, self help, and personal growth resources. Http://www.ImprovingMe.com
Remember Names
If you find it difficult to remember names, always look at the person when they tell you their name and repeat it back to them by saying, “It's nice to meet you, Jenna.” Try to attach their name to something distinctive about them to make it easier to remember.
Journaling
Personal writing that explores the inner world of the self; a way to explore ideas, thoughts, and dreams.
Interview Tips
Have an interview? Try these tips
- Wear bright colors to set you apart from everyone else. Sure, most people wear blue or grey suits, but a red one will really set you apart. Plus it might unconsciously convince your interviewer that you're creative and outgoing.
- Don't cross your arms; that's a sign of disinterest. Instead, lean in toward the interviewer and try to communicate an easy going attitude.
- Ask questions. The most important thing you can do is to demonstrate your interest in the company and your interviewer by asking question. Get the interviewer to talk about herself and her career and she'll feel closer to you. Plus you'll learn whether this is a place that you'd like to be employed!
Banish Your Worries and Be Happy
How do you get happy and banish your worries? Try this exercise; it sounds a little funny, but it works!
Name what is troubling you. Picture it as a large weight. Then pick up that imaginary weight and toss it out the window while letting out a big sound.
Did someone help give your that bad feeling? Picture them and tell them that you donìt want that bad feeling. Pick up the imaginary box representing the bad feelings and imagine giving it back to the person. These exercises may sound silly but they are a way of addressing your issues and feeling better.
New Years Resolutions: Psych-tips, Issue 16
Over the past few weeks, we`ve discussed New Year`s Resolutions: how to choose them, get motivated, and plan for change. This week, we focus on how to maintain your resolutions. We tend to abandon resolutions when we feel that they don`t come quickly enough or when we find that we aren`t necessarily happier because of them. Change requires a big commitment and can be uncomfortable, or downright painful. Here`s how to cope and keep on working towards your resolutions.
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My Tip of the Week: Keep on It!
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Work on your resolution every day. Complete one small step each day, and review and update your plans frequently. Allow your plans for achieving your goal to be fluid and flexible. Allow yourself to make mistakes. Everyone slips up once in a while. Don`t beat yourself up over it and move on. Learn from your mistakes; perhaps it means that you`re being too strict with yourself. Analyze it and then take steps to avoid future setbacks.
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My Recommended Site of the Week
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Learn more about how to endure your resolutions:
The Virtues of Endurance, Acceptance, and Structure
http://mentalhelp.net/archives/editor51.htm
For more tips, check out http://www.psychological-tips.com
Tara Kuther, Ph.D., is a developmental psychologist and college professor who owns/edits Growing Up. Growing up is a free newsletter/eZine and website that covers all the forms that growth may take: physical, mental, emotional, developmental, personal, and more. Topics covered include psychology, development, writing, health, pregnancy, and personal growth. Subscribe by sending a blank email to growingup-subscribe@egroups.com
Go With the Flow!
To be happy, find your flow. People tend to be happiest when they are so absorbed in an activity that they think of nothing else. What is your flow activity? What activity do you get lost in and lose track of time, forget, or get completely absorbed by? Take time and make a list of those activities that get you into the flow. Then take some time regularly to do them!
Prevalence and Onset of Generalized Anxiety Disorder
It is estimated that 5% of the population will be diagnosed with generalized anxiety disorder at some point in life. Over half of all diagnoses occur in childhood or adolescence, although an onset after age 20 is not uncommon. Women are more often afflicted with generalized anxiety disorder (60% of cases).
Journaling: Psych Tips Issue 23
Journals are an important source of renewal and growth. Over the next two weeks, we'll discover the power of journaling with tips designed to help you use your journal in new ways.
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My Tip of the Week: Journaling Tips
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The unsent letter is a powerful journaling technique that allows you to express your experiences and feelings in a private and safe space. Begin as if writing a letter to someone, perhaps a person that you'd like to express your feelings towards. As you write, you may experience an emotional release. If you chose, share your writing with someone or keep it private; it has served its cathartic purpose.
Some of you may be wondering," Why should I keep a journal?" Here's why: Recent research suggests that writing about your deepest thoughts and feelings in a personal journal is an important tool for your emotional and physical health. Yes, physical health! In this study, participants who wrote in a journal regularly demonstrated fewer visits to the doctor, fewer sick days, improved immune functioning, and generally improved physical health.
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My Recommended Site of the Week
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This article from SimplerLiving.com discusses five ways to make the most of your journal:
http://www.simplerliving.com/innerjourney22.htm
Tara Kuther, Ph.D., is a professor of developmental psychology and freelance writer. Visit her latest site, ImprovingMe.com, for self improvement, self help, and personal growth resources. Http://www.ImprovingMe.com
Pessimists Can Overcome Negative Biases?
A new research study suggests that pessimists can overcome their negative bias when judging others, but only if they are completely focused on the task and not distractd by other worries.
The author of the study argues that pessimists are often aware of their negative bias and, if they focus their attention on it, can compensate for it.
What does this mean for you? For better evaluations, be sure that your boss or supervisor devotes his or her full attention to you during evaluation, rather than on other worries and distractors.
For more info:
http://www.acs.ohiostate.edu/units/research/archive/judgpeop.htm
Diagnostic Criteria for Panic Disorder
- recurrent panic attacks
- at least one of the attacks is followed by one month or more of persistent concern about having an attack, worry about the implications or consequences of an attack, or a significant change in behavior related to the attacks
In addition, the attacks are not the result of the physiologial effects of a substance or another disorder
Winter Blues: Psych-tips, Issue 18
The holidays have come to a close and you're working on your new year's resolutions. Why do you feel do blah? Could be the winter blues. This month we examine the winter blues in detail including how to treat and avoid the winter doldrums.
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My Tip of the Week: Symptoms of SAD
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Feeling down? Sluggish? You might be experiencing the winter blues. A more severe form of the winter blues is seasonal affective disorder (SAD). SAD is a type of depression that surfaces in fall and winter, when the shorter periods of daylight seem to throw off their circadian rhythms. Show symptoms of depression and feel lousy nearly every day.
Signs and symptoms of SAD include:
- Depression
- Loss of energy
- Anxiety
- Irritability
- Feeling tired, sleeping more
- Loss of interest in sex
- Changes in appetite, especially an increased appetite and craving for carbohydrates
- Weight gain
- Difficulty concentrating and processing information
- Withdrawal from friends and family
- In women, premenstrual syndrome that worsens or occurs only in winter
To be diagnosed with the seasonal pattern of major depression (the clinical diagnosis of SAD), a person must have experienced depression and other symptoms in at least two consecutive winters, followed by non-depressed periods in the spring and summer.
If you've been feeling down, you may not have full blown SAD, but a milder form of the winter blues. Next week we'll learn more about the winter blues.
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My Recommended Site of the Week
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This article, from Dr. Steve Resnick, will help you understand and beat the winter blues:
http://www.princetonol.com/family/columns/resnick1.html
Tara Kuther, Ph.D., is a professor of developmental psychology and freelance writer. Tara is the owner and editor of Growing Up, http://growing-up.8k.com, a free webzine and newsletter about all the forms that growth may take. Subscribe to Growing Up and learn about all the forms growth may take: physical, mental, emotional, developmental, personal, and more. Topics covered include psychology, development, writing, health, and personal growth. Subscribe by sending a blank email to Growingup-subscribe@egroups.com
Stress Management: Psych-tips, Issue 8
Feeling stressed? This month we`ve focused on stress management techniques, ways of identifying and dealing with stress. Perhaps the best way to cope with stress is to learn how to avoid it in the first place. Stress arises when we feel out-of-control. Here are some tips to help you take control and reduce your stress.
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My Tip of the Week: Take Control of Your Stress
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When you begin to feel tense and overwhelmed, stop what your doing and try to look at your situation from a fresh perspective. Ask yourself, "Why am I feeling this way? If this task doesn`t get done, what`s the worst thing that can happen?" Be realistic. Is it really the end of the world? A year from now, will it be important? All too often we get stressed out over everyday things whose consequences are minimal. Try to look at the "big picture."
Another way to take control is to get more done by using your time more effectively. Make use of wasted time. Carry pocket work--something that you can do while waiting. Whether it`s reading for the train, or flash cards to study. Ten minutes here, fifteen there; it adds up. Plus, cognitive psychology and memory research has shown that we can recall more information if we work and study in short periods rather than long ones, so you just might learn more!
Finally, set aside time for yourself each day. It may not be a lot of time, but even 15-20 minutes of time just for you can help. What do you do during this time? Anything that makes you feel good. Write in your journal, read a magazine, meditate. Some days you might find that you can spare hours and others only a few minutes, but it`s important to make some time everyday for you.
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My Recommended Site of the Week
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The Stress Site
http://www.the-stress-site.com/
For other ways of dealing with stress, check out the Stress Site, a page that claims to be the biggest and best resource on stress:
As a college professor and freelance writer, Tara Kuther, Ph.D., is overly familiar with the stress and it`s effect on health. Ease her worries by subscribing to Growing Up, her website/newsletter on lifespan development, psychology, health, and personal growth. Send a blank email to growingup-subscribe@egroups.com
Remember Appointments
Have an appointment that you need to remember? Try to use all of your senses. Write the appointment down, then read it out loud. Use your eyes, ears, and your voice to ingrain the appointment and make it harder to forget.!
Winter Blues: Psych-tips, Issue 21
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My Tip of the Week: Avoiding the Winter Blues
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Over the past few weeks, we've discussed Seasonal Affective Disorder, often referred to as the winter blues. This week we continue our discussion with tips on how to avoid the blues.
- Carefully manage your sleep patterns. Get to bed and rise at set times every day.
- Get more light. Use full-spectrum light bulbs, which are brighter than our everyday lights. Keep your curtains open during the day.
- Eat plenty of complex carbohydrates such as fresh fruits and vegetables.
- Get plenty of exercise; it has been shown to be an effective antidote to bouts of depression. A daily walk outside will help.
- Learn ways to manage stress
- Get moving. Depression responds to exercise, period. Aerobic forms are best, or try some simple stretches in the morning light.
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My Recommended Site of the Week
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For more information about SAD, see:
http://www.marshfieldclinic.org/cattails/winter99/sad.htm
Tara Kuther, Ph.D., is a professor of developmental psychology and freelance writer. Visit her latest site, ImprovingMe.com, for self improvement, self help, and personal growth resources. http://www.ImprovingMe.com
Winter Blues: Psych-tips, Issue 20
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My Tip of the Week: Treating the Winter Blues
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Over the past few weeks we've been discussing seasonal affective disorder.
How do we treat seasonal affective disorder? Light therapy is the treatment of choice.
- Expose yourself to bright light in the morning. If you get up after sunrise, you could go outside or sit by a large window -- even on cloudy days.
- Or use a light box, a powerful lamp that is 10 to 20 brighter than the average light. Sit in front of it for about 30 minutes each morning.
- You don't have to stare at the light, just be around it. Read the paper, carry on a conversation, eat breakfast, or even watch television, but keep the light box is in your peripheral vision.
- About 60-80% of patients show improvement after sitting under a light box for 30 minutes or longer each day. Relief can come in two to 14 days.
If light therapy isn't effective, your doctor or mental health professional may prescribe antidepressant medication or discuss seeking counseling.
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My Recommended Site of the Week
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This article from Time magazine discusses the value of light therapy
http://www.time.com/time/magazine/1998/dom/981026/personal_time.your_heal9a.html
Tara Kuther, Ph.D., is a professor of developmental psychology and freelance writer. Visit her latest site, ImprovingMe.com, for self improvement, self help, and personal growth resources. Http://www.ImprovingMe.com
Back to School: Psych-tips, Issue 2
I hate reading! I read it, but it doesn`t sink in! I can never remember the stuff in the textbook! Why bother?
If these student complaints about reading sound familiar, this week`s tip is essential. The most difficult part of college is the heavy load of dense textbooks. How do you read more effectively so that you can remember the material without having to cram? Try this tip to remember what you read:
Active reading is the key to remembering what you read. Don`t just read the words, think about the material. Stop and consider the ideas; how do they fit with what you already know. Ask yourself questions. Try to come up with examples of the phenomena you're studying. Sure, active reading is more difficult and requires more energy, but that`s why it works.
My Recommended Link
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You can`t read a textbook the same way that you read a novel. Reading textbooks effectively requires a different technique, described here. For more strategies on how to read these mammoth tomes, check out this link:
http://www.ipfw.edu/trs/txtr.html
Tara Kuther, Ph.D., is a developmental psychologist and college professor. Tara is the editor and publisher of Growing Up, http://growing-up.8k.com, a website/newsletter about all the forms that growth may take including life-span development, self-help, writing, and personal growth. Subscribe by sending a blank email to growingup-subscribe@egroups.com
Bullying is Common
A recent study of 16,000 older children and teens revealed that one-third have either experienced bullying or are bullies.
While bullying is common, it is uncertain whether bullying leads to violence later. On the other hand, being bullied has been considered a risk factor for violence.
Learn more about bullying and this study:
http://abcnews.go.com/sections/living/DailyNews/bullying010424.html
Back to School: Psych-tips, Issue 3
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My Tip of the Week: Does Cramming Work?
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Are you tired of cramming for tests, only to get grades lower than you expect? Or maybe your cramming strategy of studying is working well; you`re getting good grades, but do you remember the material later? Someday an employer will probably expect you to know something about your major. Here`s a tip on how to study better and eliminate the need to cram.
Psychological research shows that the more often you are exposed to material, the more likely you are to recall it later. This means that you need to have more study sessions, not necessarily longer study sessions. A 45-minute study period for four days a week will be more effective (and less exhausting!) than one 3-hour block.
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My Recommended Site of the Week
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http://www.peachstar.org/ga_stories/stu/stips.htm
For essential info on reading strategies, study tips, memory tips, time management tips, and dealing with test anxiety, check out this link.
Tara Kuther, Ph.D., is a developmental psychologist and college professor. Tara is the editor and publisher of Growing Up, http://growing-up.8k.com , a website/newsletter about all the forms that growth may take including life-span development, self-help, writing, and personal growth.
What`s a panic attack?
A panic attack is a discrete period of intense fear in which you might experience four or more of the following symptoms:
- accelerated heart rate, palipiations
- sweating
- trembling
- shortness of breath
- feeling of choking
- chest pain
- nausea
- dizziness
- depersonalization
- fear of losing control
- fear of dying
- numbness
- chills or hot flashes
Generalized Anxiety Disorder
Although there are several types of anxiety disorders, generalized anxiety disorder is one of the most commonly diagnosed. About 10 million Americans suffer from generalized anxiety disorder, a constant state of diffuse, or free floating, anxiety. Diffuse or free floating anxiety is not tied to a specific stressor. Instead, the person with generalized anxiety disorder experiences extreme tension and worry over nearly everything including health, family, work, money, and more.
Treating Generalized Anxiety Disorder
Generalized anxiety disorder is commonly treated with medications, such as sedatives and depressant drugs that calm and slow down the central nervous system to ease feelings of anxiety. The most effective treatments combine medication with cognitive-behavioral therapy and training in life management.
Stress and Memory
Chronic stress is not only bad for your health and well-being, but it's bad for your brain too. High levels of stress hormones can shrink the parts of the brain that are responsible for memory and can speed up the aging of brain cells.
Winter Blues: Psych-tips, Issue 19
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My Tip of the Week: Causes of SAD
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Last week we discussed some of the symptoms of seasonal affective disorder (SAD).
Did you know that as many as 1 in 20 people suffer from seasonal affective disorder (SAD)? It is thought that the lack of sunlight disrupts the circadian rhythms, the internal biological clock. Geographical differences in the diagnosis of SAD supports the theory that lack of light is the culprit.
SAD becomes more common the further you get from the equator. Research suggests that while about 1% of people in Florida get SAD, it's closer to 10% in New Hampshire. Many more people have milder versions of SAD, meaning that they experience some symptoms, but not enough for a formal diagnosis.
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My Recommended Site of the Week
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For more information about Seasonal Affective Disorder, read this article from Pathfinder.com:
http://www.pathfinder.com/time/interstitials/inter.html
Tara Kuther, Ph.D., is a professor of developmental psychology and freelance writer. Tara is the owner and editor of Growing Up, http://growing-up.8k.com, a free webzine and newsletter about all the forms that growth may take. Subscribe to Growing Up and learn about all the forms growth may take: physical, mental, emotional, developmental, personal, and more. Topics covered include psychology, development, writing, health, and personal growth. Subscribe by sending a blank email to Growingup-subscribe@egroups.com
Back to School: Psych-tips, Issue 1
Psychological-tips Newsletter, Issue 1: Back to School
It`s back to school time! Go back to school armed with tips to help you manage your time and study more effectively. This month`s series of newsletters provides tips for students, based on psychological research.
It`s easy to feel overwhelmed at the beginning of the school year. This is especially true on the first day, after sitting through four or five classes with professors handing out syllabi, schedules, and book lists. Add on a job, school activities, and a social life, and it seems like time is not on your side! Try this simple tip to ease your mind and feel more organized:
Keep a schedule. Sounds obvious, but you`d be surprised at how many students don`t follow this advice. Buy an academic planner (you can find one in the college bookstore) and use it. Record all assignments, due dates, study sessions, and appointments with faculty. Schedule time to study too!
My Recommended Link
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http://www.mindtools.com/page5.html
For more suggestions and resources to help you manage your time, check out this link.
Tara Kuther, once perpetual student, now college professor, is a time-management whiz. How else could she have completed a PhD by age 25? Now in her fifth year of teaching college, she offers students helpful tidbits whenever she can. For more tips, check out her site at http://gradadmissions.about.com
Back to School: Psych-tips, Issue 4
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My Tip of the Week: Procrastination
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Think I`ll wait until later to write that paper (in my case, newsletter)... Oh no! It`s due, now!
Does this sound familiar? Procrastination is a common way of avoiding anything that is unpleasant or requires more mental resources than we have the time or inclination for. Although many claim that they work best under pressure, procrastination impedes your ability to do your best work. Overcome procrastination and you`ll find that you have the time to review and revise your work and turn out a better product. How do you defeat procrastination?
Make a list of all that needs to be done. Set priorities by numbering the items on your list in the order of their importance. Start with your number one priority and work your way down. Break large items/tasks (e.g., writing a paper) into smaller, more manageable components. Set realistic deadlines for each item or component item. Reward yourself (with a short break, a round of a video game, 15 minutes of web-surfing) after completing each item.
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My Recommended Site of the Week
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Not enough to satisfy your hunger to conquer the procrastination demon? Try this link:
http://www.uoguelph.ca/csrc/learning/procras.htm
Tara Kuther was once a master procrastinator until she learned how to set goals and reinforce her progress. While writing her dissertation, her reinforcer of choice was a chance to play Asteroids and take her frustrations out in space. By the time she defended her dissertation, she had earned a high score of 140,000 points! :)
Short Term Memory Strategy
People can remember only about seven (plus or minus two) unrelated things at a time. Once those seven things are mastered and transferred into long term memory, they act as a single chunk of information which is easier to remember. Try to memorize items in categories so that they group into units, allowing you to recall more.
Effects of Divorce on Children Depends
A new study suggests that the likelihood of children experiencing adjustment difficulties after parental divorce depends on his or her temperament and the mother's parenting style. Children most at risk for adjustment problems were those who tended toward impulsivity and whose mothers were depressed and/or used rules and discipline inconsistently.
For more info:
http://www.eurekalert.org:80/releases/uow-oc011101.html
Stress Management: Psych-tips, Issue 5
It`s easy to feel stressed-out in today`s busy, high-pressure world. Everyone experiences stress and it`s perfectly normal. What is stress? Simply put, stress is the body`s response to any demand made upon it. Stress is a physiological response, it`s not just "in your head."
This month`s series of newsletters will provide you with tips and techniques for dealing with stress and minimizing it`s effects on your health. The first step to learning how to cope with stress is recognizing it.
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My Tip of the Week: Stress Awareness and Management
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Signs and Symptoms of Stress: irritability, elevated heart rate, increased blood pressure, feeling anxious for no specific reason, trembling, eye-twitches, insomnia, headaches, indigestion, and tight neck muscles and/or lower back muscles.
Self-awareness is essential to learning how to deal with (and avoid!) stress. Try this tip:
Keep a stress log. Any time you feel symptoms of stress or feel overwhelmed, record the time, what you`re doing or thinking, and the symptoms. Analyze your log for patterns and you`ll quickly learn your stress-triggers.
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My Recommended Site of the Week
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http://www.aomc.org/stressBC.html
For more information about the symptoms of stress and how your body reacts to stress, check out this link.
As a college professor and freelance writer, Tara Kuther, Ph.D., is overly familiar with the stress and it`s effect on health. Ease her worries by subscribing to Growing Up, her website/newsletter on lifespan development, psychology, health, and personal growth. Send a blank email to growingup-subscribe@egroups.com
Stress Management: Psych-tips, Issue 7
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My Tip of the Week: Progressive Relaxation
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Muscle tension is perhaps the most common symptom of stress. Is your neck tight? How about your shoulders? You`ll feel much better and be able to work more efficiently if you reduce these symptoms of stress.
This week we continue our focus on stress management and relaxation with a tip to help you turn of your body`s stress alarm system by using progressive relaxation. Progressive relaxation is a technique designed to reduce the muscle tension that accompanies stress. Here`s how it works:
Lie down or sit with your feet shoulder-width apart, hands at your side or in your lap. Breathe in deeply and flex your toes for a count of three. Release and breathe out. Do the same for your calves, then your thighs, buttocks, stomach, chest, arms, shoulders, and neck. Move back down your body, repeatedly tense and release all of your major muscle groups as you breathe deeply.
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My Recommended Site of the Week
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For more relaxation techniques, check out this article:
http://www.craftsreport.com/december97/z.html
Tara Kuther, Ph.D., is a developmental psychologist and college professor. Tara is the editor and publisher of Growing Up, a website/newsletter about all the forms that growth may take including life-span development, self-help, writing, and personal growth. http://growing-up.8k.com
Live in the Moment
Live in the moment. Take a walk and for 30 minutes or so try to live in the moment. Look at people, dogs, anything. Feel the sun, breathe the air, Just be. Donìt think about what you have to do next. Thereìs no planning allowed!
Just be. If your thoughts wander, bring them back. Donìt berate yourself. Just acknowledge that you strayed and then bring them back to being. Only by living in the moment can we achieve bliss
Emotions Effect Us Now and Later
Several new studies suggest that emotions are very powerful (but you knew that!).
-The tendency to express positive emotions has been assocaited with fewer psychological and physical difficulties, better relations with others, and overall life satisfaction -- even over a 30 year period!
-The tendency for some people to have a more positive outlook on life and express positive emotions appears to be a long term and stable characteristic.
For more info and other research:
http://www.apa.org/releases/janjpsp.html
New Years Resolutions: Psych-tips, Issue 17
You`ve worked hard to stick to your resolutions and you`re seeing change! Unfortunately you`re not getting the supportive feedback from others that you`d hoped for.
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My Tip of the Week: Support Your Resolutions
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How do you deal when others aren`t as supportive of your changes as you`d expected? First, try to understand it. Others often perceive change as threatening. Recognize that your changes might make others look within themselves (and they might not be happy about what they see). Second, join a support group. It doesn`t have to be a formal group, and there are plenty of chat rooms and discussion boards available to gather support from. Third, when you encounter negativity, learn to look past it. Don`t dwell on it. Remember that you can`t change others, however much you`d like. Finally, do not allow yourself to engage in negative self talk. Its destructive and harmful to you. Be your own best friend; support yourself even if those around you don`t.
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My Recommended Site of the Week
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For more information about New Year`s Resolutions:
New Year`s Dissolutions– ABC news offers help on sticking to your resolutions
http://www.abcnews.go.com/sections/science/DyeHard/dye36.html
For more tips, visit http://www.psychologial-tips.com
Tara Kuther, Ph.D., is a developmental psychologist and college professor who owns/edits Growing Up. Growing up is a free newsletter/eZine and website that covers all the forms that growth may take: physical, mental, emotional, developmental, personal, and more. Topics covered include psychology, development, writing, health, pregnancy, and personal growth. Subscribe by sending a blank email to growingup-subscribe@egroups.com
Stress Management: Psych-tips, Issue 6
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My Tip of the Week: Stress Management
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Stress is hard to avoid in today`s high pressure world. One way to manage stress is to learn how to turn off the body`s stress response. This week`s tip will help you to reduce feelings of stress by requiring you to stop you`re doing, experience the moment, and breathe.
We take breathing for granted. Poor breathing adds to our feelings of stress, anxiety, and fatigue because it inhibits the natural release of wastes and prevents us from obtaining all of the oxygen that we need. Here`s a breathing tip to help you relax, increase your intake of oxygen, and reduce feelings of stress.
Take a deep breath in, slowly, through your nose. As you breathe in, your abdomen should rise as if you`re inflating a balloon. Raise your shoulders up towards your ears as you inhale. Let the air fill and raise your body. Feel the air fill your abdomen, and then your chest. Hold for a few comfortable seconds. Exhale slowly through your nose. Release your shoulders, chest, and abdomen as you exhale. Repeat once or twice and you`ll feel much better!
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My Recommended Site of the Week
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http://www.aomc.org/stressBC.html
There are many other techniques for managing stress. For a ton of great ideas and techniques to try, check out this link on stress management.
Tara Kuther, Ph.D., is a developmental psychologist and college professor. Tara is the editor and publisher of Growing Up, a website/newsletter about all the forms that growth may take including life-span development, self-help, writing, and personal growth. Available at http://growing-up.8k.com
Cognitive Behavioral Therapy for Generalized Anxiety Disorder
The goal of cognitive-behavioral therapy in treating generalized anxiety disorder is to make the client aware of how his or her thoughts and reactions to situations contribute towards feelings of anxiety.
Clients are taught how to respond differently to situations and how to handle the physical symptoms of anxiety. Therapy emphasizes how thought patterns contribute towards anxiety symptoms. Clients are taught how to change negative thought patterns so that they symptoms of anxiety are less likely to occur.
In addition to becoming more aware of thought patterns that contribute towards anxiety, clients learn behavioral techniques to reduce anxiety, such as relaxation techniques and breathing exercises. Clients are instructed in how to relax and must take time to practice relaxation techniques.
Skills to Help Those with Generalized Anxiety Disorder
An important aspect of therapy for individuals with generalized anxiety disorders teaches clients planning and organizational skills. Many persons with generalized anxiety disorder lead active, hectic lives. Therapy may include teaching them how to find balance in the various areas of life and how to stop overextending themselves.
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