Articles & Workbooks
Self Compassion & Mindfulness
When you understand how neural pathways are created in the brain, you get a front row seat for truly comprehending how to let go of habits.
A promising psychological strategy frames thoughts as passengers on a bus.
The word "hypnosis" tends to conjure up images of subjects partaking in silly activities they might not otherwise agree to. But over the past few decades, scientific study of hypnosis has begun to identify how the approach can work to alter processes such as memory and pain perception.
A new review of the scientific literature studying hypnosis, in the journal Nature Reviews Neuroscience, by Oakley and Halligan, discusses the potential for hypnosis to provide insights into brain mechanisms involved in attention, motor control, pain perception, beliefs and volition and also to produce informative analogues of clinical conditions.
A nap as short as 6 minutes after learning can help to consolidate learning and improve performance.
Clinicians and researchers offer advice on how to tell the difference, and what to do about both.
If You Are Emotionally Intelligent You Should Be Optimistic, Happy, and Free of Stress.
Every single one of us will have experienced some degree of procrastination at one point in time or another. It cannot be avoided and it is often difficult to stop being a procrastinator.
This workbook is intended for: Working people with low mood, who may be at risk for developing depression; Working people who have developed a mild or major depression; Partners, family members, friends or workplace colleagues who want to help; Employers, supervisors or managers concerned about their staff; Treatment providers who would like a tool to use as an adjunct to their clinical treatment.
There's no quick fix for depression. Even if you are under medical care and taking antidepressant medication, improvement takes time.
Many people experience problems sleeping including not getting enough sleep, not feeling rested and not sleeping well. This problem can lead to difficulties functioning during the daytime and have unpleasant effects on your work, social and family life. Problems sleeping can be secondary to a medical illness such as sleep apnea, or a mental health condition like depression.
Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times -- is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.
Not all sleep medications are the same. Here’s how to find one that works for you.
Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Yet millions of people do not get enough sleep and many suffer from lack of sleep.
Tired of tossing and turning at night? These simple tips will help you sleep better and be more energetic and productive during the day.
Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber.
Do you worry excessively or feel tense and anxious all day long? Learn about the signs, symptoms, and treatment of GAD.
Anxiety is the most common mental health condition in the United States, but according to the Anxiety & Depression Association of America, only about 37 percent of people receive treatment.
Want to control your anxiety, stop worrisome thoughts, and conquer your fears? Here’s how therapy can help.
Co-dependency is a learned behavior that can be passed down from one generation to another. It is an emotional and behavioral condition that affects an individual’s ability to have a healthy, mutually satisfying relationship. It is also known as “relationship addiction” because people with codependency often form or maintain relationships that are one-sided, emotionally destructive and/or abusive.
The five stages, denial, anger, bargaining, depression and acceptance are a part of the framework that makes up our learning to live with the one we lost. They are tools to help us frame and identify what we may be feeling.
The loss of a loved one is life's most stressful event and can cause a major emotional crisis. After the death of someone you love, you experience bereavement, which literally means "to be deprived by death."
Whatever type of loss you’ve suffered, there’s no right or wrong way to grieve. But by understanding the stages and types of grief, you can find healthier ways to cope.
I was trying to do two things at once -- cook (in the kitchen) while deciphering some paperwork (in the next room). I'd been interrupted a thousand times with requests for snacks, shrieks over spilled paint water, questions about what squirrels like to eat, and arguments over whether clouds could be blue and flowers could be green. And did I mention that a ruptured disk in my back was throbbing even worse than my head?
Have you ever noticed that the news is always full of depressing information? Political scandals, poor economic recovery, crime, global warming, and more? It seems that the press just can't spread bad news fast enough, and now with instant access via technology, we are exposed to it at lightning speed and finding it increasingly difficult to avoid.
As we all know modern life can be stressful. With so many demands on our time, through juggling family, work and friends, it can be a little difficult to give ourselves the attention that we really need and deserve.
New research shows that meditation boosts your health, happiness, and success.
Self Compassion and Mindfulness
Stress is a common condition that affects nearly everyone to some degree on a daily basis. The amount and the nature of the stress that a person faces will vary, depending on an individual’s responsibilities, lifestyle, and overall circumstances. Both the amount of stress and one’s ability to handle it play a large part in how someone is affected.
Psychologist Guy Winch lays out seven useful ways to reboot your emotional health … starting right now.
The following workbooks are from The Centre for Clinical Interventions (CCI) in Australia. The workbooks are developed from current evidence-supported practice.
Being assertive is an important communication skill which can reduce your levels of depression and anxiety and improve your self esteem.
This workbook is designed to provide you with some information about depression and suggested strategies for how you can manage your mood.
This information package is designed to provide you with some information about distress intolerance and suggested strategies for managing distressing or uncomfortable feelings more effectively.
This workbook is designed to provide you with some information about health anxiety, including how it develops, how it is maintained, and how to decrease your health worries and concerns.
This information package is designed to provide you with some information about low self-esteem - how it develops, how it is maintained, and how to address this problem.
This workbook is designed to provide you with some information about bipolar disorder and suggested strategies for how you can manage your mood.
This information package is designed to provide you with some information about disordered eating - how it develops, how it is maintained, and strategies to start to change the problem behaviors associated with disordered eating.
This workbook is designed to provide you with some information about panic attacks and panic disorder and suggested strategies for how you can manage your panic and anxiety.
This workbook is designed to help you understand what is helpful and unhelpful about being a perfectionist. The goal is not for you to give up your high standards altogether but to learn to pursue healthy high standards rather than unrelenting high standards that negatively impact your life.
This workbook is designed to provide you with some information about procrastination and some suggested strategies for how you can address this problem.
This workbook is designed to provide you with some information about social anxiety and suggested strategies for how you can manage your anxiety in social situations.
This workbook is designed to provide you with some information about chronic worrying and generalized anxiety disorder and suggested strategies for how you can manage your worrying and anxiety.
It is normal to feel dissatisfied with your appearance from time to time. However, if you are too concerned about your appearance it can have a big impact on your life in many ways, such as your mood, how you socialise and how you take part in activities like work, study or hobbies. It can also add to financial stress, as trying to change your appearance can be very expensive. The good news is that you can learn to accept your appearance as it is and to lessen the influence your appearance concerns have on your life.
Many people can have a poor body image, seeing their general physical appearance in a negative light (e.g., “I hate my body”). However, the term Body Dysmorphic Disorder, or BDD, is used to describe a particular more specific type of body image problem. BDD is marked by an intense preoccupation with a perceived flaw in one’s physical appearance. Individuals with BDD often spend significant periods of time worrying about and evaluating a particular aspect of their appearance. Large amounts of time may be spent checking their appearance in the mirror, comparing their appearance with others, and engaging in behaviors designed to try to hide or conceal the area of concern.
Self-compassion involves being aware of our own pain and suffering, and understanding that this is a hard, but normal human experience. Directing feelings of kindness and care towards ourselves, and focusing our attention and energy on how we might alleviate our pain, are also crucial components of self-compassion. Self-compassion can bring great benefits for our mental health and well-being. Particularly, self-compassion can activate our soothe system, which calms the threat and drive systems. Our threat and drive systems tend to be overactive for many of us much of the time, and responsible for the difficult emotions we may be struggling with (e.g., anxiety, anger, depression). The opposite of self-compassion is self-criticism. This very negative thinking style often links to difficult emotions and mental health problems. Those who are highly self-critical particularly need to develop the ability to relate to themselves in a compassionate way.