15 Mental Fitness Tips

1. Learn to Relax: Allow yourself to let go of inner tensions by giving yourself a “mini vacation.” Give your mind a break by becoming engrossed in a good book, watching a movie, listening to music, taking a walk, working on a hobby, meditating or similar activity that is relaxing for you.

2. Be Kind To Yourself: People are frequently too hard on themselves when things don’t go right. Tune into your self talk, and counteract your negative thoughts about yourself with positive statements.

3. Eat Properly: Nutrition has a direct impact on feeling mentally positive. Limit your intake of sugar, fat, salt, caffeine and alcohol and help yourself stay mentally fit.

4. Find A Friend: Friendships are very important to mental fitness. Working on developing and maintaining friendships is one of the best ways to continue growing as a person. Expressing feelings and ideas to another person can help us clarify what’s truly important to ourselves.

5. Learn to Say “No”: Often people feel the need to respond immediately when a friend or family member make a request. Help yourself set limits by avoiding the quick “knee jerk” response in the affirmative. Instead, let them know you will get back to them shortly. Then do a check of your schedule; ask yourself if you really want to add to your load. Give yourself permission to say “No” when you are too busy to take on additional commitments of your time or energy.

6. Exercise: Check with your doctor about what level is best for you. Even a brisk 15-minute walk, three times a week does wonders for how you think and feel.

7. Do It Now: Procrastination can lead to negative feelings about yourself. One doesn’t have to go to extremes, but it can feel very satisfying at the end of the day to have accomplished a hard task or met a difficult situation head-on.

8. Adapt To Rather Than Resist Change: Change is inevitable and is a necessary part of life. The important thing is to be patient with yourself when you are going through change, and to give yourself time to go through the phases of transition. Realize it takes time to let go of the old and embrace the new.

9. Test Your Assumptions: Sometimes in our interactions with other people, we make the most incredible assumptions and act as if they are true. Rather than assuming, it might be worth the risk to ask directly what was meant.

10. Express Your Feelings: Emotions are a natural response to life. It is important to find ways to express your feelings. Journaling your thoughts is one way that can help you clarify what you are feeling. Once you have identified your feelings, you may find it easier to share them with others.

11. Grieve Losses: Sadness and grief are natural and appropriate responses to the losses which we all experience. Grief over the loss of a love one can be very painful and may last for some time. By being kind and allowing ourselves the time to grieve, we have the potential to be stronger than ever

12. Rest: Get a good night’s sleep. Not everyone needs the same amount of sleep, but it should be restful sleep. There are many techniques available to help promote relaxation; or, you might want to check with your doctor rather than assuming your restless sleep is simply something you have to live with.

13. Review Your “Shoulds”: If you feel stuck by some things you “Should” be doing and aren’t, set a time limit by which you will either have them done or get rid of them. Staying stuck in the middle is a good way to punish yourself and cause mental anguish and stress.

14. Have A Laugh: Nurture your sense of humor, especially about yourself. Trying to see the humorous side of things makes even the most difficult situations easier to bear. Laughter is good medicine. Being too serious limits your ability to enjoy life.

15. Ask For Help: If you need emotional support or just someone to talk to, don’t be afraid to ask for it. There are times in life when everyone must look outside themselves for comfort and advice. If friends can do the job, ask them to help. If not, be assured that professional help is available through your employee assistance program.

Reference

University of Washington.

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Research Says Self-Help Surfing and Reading Aid in Reducing Depression

Reading self-help books and browsing internet sites could be just what the doctor ordered to help with symptoms of severe depression, according to a new study published today in the British Medical Journal (BMJ).  

An international team of researchers seeking treatment options for depression – a debilitating condition that affects at least 14.8 million in the U.S. – conducted a meta-analysis of multiple studies involving 2,470 people with varying levels of depression and found that ‘low intensity’ treatment had significant effects on severely depressed people.

Treatment through websites and self-help books (also known as bibliotherapy) worked for both severely and less severely depressed patients, said the researchers, and they recommended these "low intensity" therapies as a first step and initial treatment for depression.

Psychologist Dr. Deborah Serani, author of Living With Depression, has researched bibliotherapy and the use of books and websites in treating depression and says this can help patients in several very important ways.

•  “They help with psychoeducation, which is a hallmark first step in understanding illness,” she says. “Books and websites explain information in easy to understand terms and can be accessed at any time, helping to make people feel less alone in their struggle.”

•  “They aid in reducing stigma by addressing the myths of mental illness, thereby allowing a depressed person to not feel shame about having this illness. It also invites readers to find global, local or online resources and support should they want to be part of a self-help community.”

•  “They also provide hope, especially when self-help books and websites detail personal stories of children or adults, and even high profile celebrities, who've moved through their depression successfully." 

For more, read here

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How to Find A Good Psychotherapist

It is a difficult, yet brave and courageous moment when someone makes the decision to pursue mental health therapy. But more difficult than the decision to go to therapy is the decision of who to go to for therapy.

So, how does someone find a good therapist?

Types of Therapists

First, it's important to think about the type of therapist you think is best for your presenting symptoms and issues. There are many kinds of mental health therapists, but sometimes understanding "who does what" can be confusing. Here is a list to help identify the specialties and degrees of therapists.

Psychologists are generally Doctors of Philosophy (Ph.D.), Doctors of Psychology (Psy.D.), or Doctors of Education (Ed.D.) who must complete at least four years of post graduate school, however, only those who have been licensed can call themselves Psychologists. Licensed practicing psychologists are specifically trained in the mind and behavior as well as diagnosis, assessment and treatment of mental, emotional, and behavioral disorders. The treatment provided is "talk therapy". It is important to know that not all psychologists are experienced therapists. Some specialize in areas such as statistical research or industrial psychology, and may have little experience treating people. Therefore, it is important to inquire about the caliber of clinical experiences. Psychologists do not prescribe medication.

Clinical Social Workers (C.S.W.) usually have earned at least a Masters' Degree, which is two years of graduate school, and some Social Workers obtain a doctoral degree (D.S.W.) . Clinical Social Workers credentials may vary by state, but these are the most common: B.S.W. (Bachelor's of Social Work), M.S.W. (Master's of Social Work), A.C.S.W. (Academy of Certified Social Workers), or D.C.S.W. (Diplomate of Clinical Social Work). Although there are exceptions, most licensed clinical social workers generally have an "L" in front of their degree (L.C.S.W.) communicating that they are a Licensed Clinical Social Worker. Clinical Social Workers also receive training in the prevention, diagnosis, and treatment of mental, behavioral, and emotional disorders. Their goal is to enhance and maintain physical, psychological, and social functioning in who they treat.

Psychiatrists (M.D.) complete a medical degree like any other physician, followed by a four-year psychiatry specialty. Psychiatrists prescribe medication yet sometimes do psychotherapy with patients. Psychiatrists, unlike Psychologists, have the background and experience to understand how the body and the mind as a whole react when psychiatric medication is given, and have extensively studied the total body including brain biochemistry, tissues, glands, and organs, leading to a fundamental understanding of how these all interact and react to the patient's environment in mental health and mental illness.

Licensed Marriage Family Therapists (L.M.F.T.) and Professional Counselors (L.P.C.) usually have two years of graduate school and have earned at least a Masters' Degree such as: M.A. (Master of Arts), M.S. (Master of Science) or M.Ed. (Master of Education). Marriage and Family Therapists have additional specialized training in the area of family therapy.

Certified Counselors and Mental Health Counselors are typically trained in drug or alcohol abuse specialties. A Certified Addiction Counselor (C.A.C.) or a Certified Alcohol Counselor, (C.A.C.) may have a I, II, or III added to their degree signifying the level of training in counseling (CAC-I, for example). A C.A.C. Counselor may or may not have a master's degree. Counselors are trained for supportive therapy. C.A.C's work within the field of alcoholism and substance abuse, providing education, consultation, counseling, aftercare, recovery and advocacy.

Religious/Theology/Pastoral Counselors are counselors who are clergy, pastors or who have a Master of Divinity (M.Div.) degree, or a Doctorate in Theology (Th.D.) from a seminary or rabbinical school, with additional training in therapy. These spiritual counselors are trained in both psychology and theology and thus can address psychological, religious and spiritual issues.

Counseling Nurses, Psychiatric Nurses and Nurse Practitioners comprise a growing segment of mental health treatment professionals. They display the credentials R.N. (Registered Nurse), R.N.P. (Registered Nurse Practitioner) or M.S.N. (Masters of Science in Nursing). A Psychiatric Nurse is a registered nurse with a master's degree who has been trained in individual, group, and/or family psychotherapy. The Psychiatric Nurse and the Nurse Practitioner view individuals from a holistic perspective, taking into account both physical and mental health needs while focusing on human behavior.

From Word of Mouth To Yellow Pages

Now that you know the kind of therapists out there, how do you choose one? Well, here are a few ways to find a good therapist.

1) Word of Mouth: Asking a friend or relative that you trust can be a great way of finding a reliable therapist. When a clinician is highly regarded, there is usually a buzz in the community about him or her.

2) Professional Referrals: Contacting your general physician, or inquiring with school guidance and special service staff if you are looking for someone to work with your child are good ideas. Contacting local psychological, psychiatric or counseling organizations can be very helpful in pointing you in a direction as well.

3) Online Searches: The internet makes searching for a specific therapist easy. Websites like Psychology Today , Good Therapy and Network Therapy and other general search engines take some of the work out of finding a skilled clinician in your area. Just make sure to double check credentials when working this way - and realize that not all therapists may be part of this online directory.

4) Insurance Company: If you have an insurance company, or must work through a managed care group,  call them directly and ask them to give you a few names of therapists in your area, and ones that specialize in the disorders or issues you're experiencing.

5) Church, Temple Faith Based Community: Many churches and temples have outreach programs where the person in charge can help you find a therapist. 

6) Yellow Pages: Many times I get calls from people who look me up in the Yellow Pages. With nowhere else to turn, people cold-call with the hopes of finding a good therapist. This experience can be frustrating and may lead you down a bumpy road of contacting therapists who do not specialize in what you need. If possible, try one of the other strategies listed above to help you find a good therapist.

The Initial Phone Call

Once you have a few names, find the time to call each one and talk on the phone with him or her. You can get a great feel for a professional during this informal chat. If you make a connection on the phone, arrange for an appointment to consult with the therapist. I call this "the meet and greet" consult where I get to meet the potential patient, assess the symptoms and issues and make sure that my training and expertise are appropriate for the necessary treatment. This is a time where the potential patient gets to know me as well, how I'll work, my approach to treatment and the parameters of therapy. Though comfort and connection are necessary factors, so too are making sure that the therapist of your choice is educated, seasoned and a specialist in what you need help with.

Questions to Ask: Most therapists welcome the opportunity to answer any questions that you may have. Here are some of the most important ones to consider:

1. What is your professional training and degree?

2. How much specialized training and experience do you have with what I'm experiencing?

3. What theoretical school or kind of treatment do you practice?

4. How long are the sessions?

5. What is the cost of each session?

5. How does insurance work with mental health therapy?

6. What is your policy on cancelled appointments?

7. Have you been in therapy yourself? If so, how long?

8. Is it possible to reach you after hours in the event of an emergency or crisis? If so, how?

9. Do you receive regular supervision on your cases or belong to a peer supervision group?

10. What professional organizations do you belong to?

Good Therapy

Once these bases are all covered, and you settle into treatment, you should slowly begin to feel better. Your awareness will widen and you will find yourself thinking in new ways about your situations and experiences in life. You'll learn skills and techniques to deal with your unique issues and soon a new you and a new world will unfold before you.

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Out of Body Experiences

Out-of-body experiences (OBEs) are typically associated with individuals who have certain kinds of dissociative or post traumatic disorders. Though people who are generally in good health also report having OBEs, the experience is poorly understood. Often, out-of-body experiences are met by others with skepticism and stigma.

A new study, published in the July 2011 issue of Cortex, has shown that OBEs are related to anomalies in the neural systems in the brain's temporal lobes - and that the body's sense of itself, called body awareness, misfires. Data from this study has enabled scientists to better understand how normal "in-the-body" mental processes work... and why, when they break down, they produce such striking experiences.

We know that epilepsy, headaches and seizures have a basis in brain neuro-circuitry, but psychological disorders also greatly influence the workings of the brain. Trauma, anxiety, depression and dissociation can have a profound effect, with out-of-body experiences being one of them.

Now science backs this up.

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Happy Faces: Pareidolia

The neuropsychological phenomenon by which the brain interprets vague images as specific ones is called Pareidolia. A good example of this is when you see faces or animals in clouds. You can pretty much "see" familiar objects in almost anything.

The tendency for us to see faces in other objects has its origin in our neural architecture. It could be said that though many of us use our eyes to view the world, we really see by using our brain.

Here are a collection of happy faces. Do you see them all? Do you "feel" happy looking at them?

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Anagram Movies: A Lateral Thinking Exercise

"Critical Thinking" is the process by which we look for errors and find answers. Essentially, we use rules and judge their usage to solve an issue.

"Lateral Thinking" is a different process. In this type of thinking we find solutions by reworking the rules to use creativity to get answers. Research says that lateral thinkers are better problem solvers.

Below you'll find movies that have their original titles, but the letters have been moved around to create new words. These anagram movies are not only funny, they're an example of lateral thinking. So play around with the title of a movie and give it a new title. But, please, keep 'em G rated!

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The Ambivalent Mind

Of all the things I've seen in my work, I'd have to say that ambivalence - the state in which one feels contradictory emotions for a person or a situation - is a rough road. The coexistence of both positive and negative feelings towards a situation or a person keeps you in an emotional holding pattern. Your ambivalent mind draws you in and then pushes you away. You live your life in an approach-avoidance style.

As a result, this rigid cycling pattern never moves you forward. You are constantly moving from one side of the fence to the other. "Do I want this? I think maybe I don't." "I really like her, but sometimes I'm not so sure." Or you park yourself entirely on the fence. "I'm not making any decisions about anything."

Ambivalent thinking has genetic origins to obsessive compulsive tendencies, psychological defensive styles like "splitting" or personality disorders, and under-developed cognitive-behavioral styles of problem solving. If you're ambivalent, there are things you can do to break the holding pattern. Professional help can get you going in the right direction.

If you're involved with someone who is chronically ambivalent, keep an eye on the grains of sand in the hourglass. If too much time goes by and the relationship is unhealthy, it may be a good idea to think about detaching yourself.

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Understanding Dreams

In the psychological world, dreams are a symbolic representation. They reflect our everyday lives in that they are expressing what has been consciously or unconsciously occupying our minds.

Psychologists often ask the people with whom they are working to bring dreams into session work. These dreams bring vital information to treatment and help highlight conflicts, wishes, traumas or fears. Analyzing a dream does not need to be done with a therapist who is highly skilled in dream analysis.

There are things that you can do to help you find the thread in the fabric of your own dreams.

First: Learn to remember your dreams. Most people can't remember their dreams, or believe that they don't dream at all. The fact is that every night we dream. So, tell yourself that you will remember your dream and invite that possibility before you go to bed each night.

Second: Keep paper and pen by your bed. When you wake up, see if you can jot down aspects of your dream. As you do this, you will get better and better at recording and remembering your dreams.

Third: Look at the themes in your dreams. Once you are awake see if you can find the theme in your dream. Is it a dream about fear? Is it a dream that illustrates a wish? A conflict? Sometimes there can be people you know in your dream or strangers. What do these people represent? Things that don't seem right, are weird or don't make sense are perfectly normal in dreams. The point here is to sense the thread of what is going on. Even names or words that come up in the dream can have great meaning.

Fourth: Link and associate what these themes, objects and people mean to you. Once you have these identified, see how they link to your everyday life - your struggles and your experiences.

Fifth: Don't try too hard or make yourself feel bad if you can't get it. Dream analysis takes patience and creativity. Sometimes I get a dream right away, and then there are times that I don't. But when I finally realize what the theme of my dream is or the issues therein, I always have an "a-ha" moment.

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Empathy: Cognitive and Affective

Empathy is defined as the ability to perceive someone else's experience. Dr. Simon Baron-Cohen, the cousin of actor Sasha, is an avid researcher on empathy and reports that for the most part, women demonstrate empathy to a greater degree than do men.

But did you know there are two kinds of empathy?

Cognitive empathy is the ability to perceive what another person is thinking. "She must be telling herself this was a mistake."

Affective empathy is the ability to sense what another person is emotionally experiencing. "She must be feeling upset about this mistake."

Of course, there's much more to the process of empathy. But should you want to stretch your ability to feel for another person try these tips:

1) Ask yourself what must this person be thinking? This will broaden your cognitive empathy.

2) Same goes for affective empathy - imagine what feelings and emotions might be stirring within another person.

3) If it's hard for you to "be in another person's shoes", ask yourself what YOU might be thinking or feeling if you were in a similar situation.

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Inception - A Film About The Subconscious

Inception is the cinematic blockbuster from writer/director Christopher Nolan about the power of dream states. I've been waiting a long time to see this finished project, having read about it years ago.

Essentially, the movie is a psychological thriller about the intricacies of the psyche, especially the Alpha state of the subconscious mind. Dreams are validated as real experiences, holding secrets, meaning and power if we can bring them into awareness.

The movie's star, Leonardo DiCaprio, said he prepared for the role by reading Sigmund Freud's "Interpretation of Dreams". Oh, Leo, you could've called me to help you. I would've let you borrow my Interpretation of Dreams collector edition. . . maybe do a session or two on the couch.

Brain Wave States
There are four brain wave states that take our mind to different places. First is Beta wave, where we are awake, alert and oriented to all things. Our mind is active and in a conscious state.

The second is Alpha wave, where we are relaxed, perhaps daydreaming, cat napping, meditating or enjoying a blissful calm. We are not asleep, but we are barely there. Our minds dimly register what's currently going on - and have greater access to subconscious thoughts.

The third is Theta wave, where we become drowsy and fall into light sleep.

Deep sleep is Delta Wave, where we are out for the count. The movement between Delta and Theta waves is the zone where we dream, and where REM sleep can be measured.

If you want to develop your mind to access subconscious thoughts, sharpen your Alpha waves by meditating, daydreaming or taking a cat nap and see where things take you.

Note: Thanks to Xmichra for reminding me that Alpha waves, which spur subconscious thoughts, can also cause triggers.

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The Marshmallow Test

Dr. Walter Mischel's famous "Marshmallow Test" researched children and self-control back in the 1960's and 1970's. The design of the experiment involved leaving a succession of 4-year-olds in a room with a bell and a marshmallow. Each child was given a set of simple instructions. If they rang the bell, Mischel would come back and they could immediately eat the marshmallow. If, however, they didn't ring the bell and waited for him to come back on his own, he would bring them another marshmallow - thus giving them two to eat.

What Mischel found over years of following test subjects was that children who rang the bell early - in order to eat the one marshmallow - had more behavioral and academic problems growing up, got lower SAT scores and struggled in stressful situations and had limited friendships as adults. In essence, their lack of self-control had life long effects.

The video below simulates Mischel's "Marshmallow Test". I'd totally do what one of these cuties does - I'd touch it and smell it. Even glide it across my lips. But I could wait to eat the two marshmallows. How do you think you'd do?

Patterson, C., & Mischel, W. (1976). Effects of temptation-inhibiting and task-facilitating plans on self-control. Journal of Personality and Social Psychology, 33 (2), 209-217 DOI: 10.1037/0022-3514.33.2.209

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You Can Look But You Better Not Touch

No, I'm not writing about the 1980 song by Bruce Springsteen - though you can give a listen to a live version of The Boss below.

I am writing about data from the Journal of Consumer Research that warns that if you want to avoid unnecessary purchases, keep your hands off the goods.

There's a psychological reason why you are encouraged to "Test Drive", "Taste This", "Try This On" and so on. When touch is involved, the connection of ownership exponentially rises.

So, unless you have amazing will power, you can look but you better not touch.

Peck, J., & Shu, S. (2009). The Effect of Mere Touch on Perceived Ownership Journal of Consumer Research DOI: 10.1086/598614

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Your Mind's Eye

Face Recognition is the ability for the mind and brain to recognize faces. Many scientists agree that this skill is present from birth on.

Our tendency to be hardwired to see faces can extend to finding faces in things as well. This is called Pareidolia. I've blogged about this before, so here I add more pictures to the list.

Can you see the faces?

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Inkblot Fun

There are many kinds of psychological tests that are used to understand the human psyche.

Some are very formal and standardized, while others are not.

Tests like the Rorschach Inkblot analyze perception and the inner life experience of a person. There are no wrong answers in these kinds of tests.

So, if you are so inclined, find out what you see in the inkblot above.

By the way, it is NOT an authentic Rorschach Inkblot, but rather a made up one. It's important to keep tests secure.

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Parental Alienation Syndrome

Actor Alec Baldwin has written an interesting book on a controversial subject called Parental Alienation Syndrome. I thought it was a very balanced take on what can happen when issues of child custody go very wrong.

The reason PAS is so controversial stems from the fact that it is recognized in our legal system as a form of child abuse, but not, as yet, listed as a formal diagnosis in the clinical world. PAS is a psychological dynamic brought about by one parent in a divorced family whose aim is to alienate the other parent from his or her child.

I have seen Parental Alienation Syndrome in my work. Sometimes the alienation is not an intentional set of behaviors. While other times, it is conscious and intentional. And, don't get me wrong, there are many divorced families where this alienation does not come into play at all!

The most important thing with PAS is to help everyone see that divorce of a marriage does not mean that the child must divorce one's parents. Psychotherapy with a specialist can help the parent who is unconsciously or consciously alienating. Divorce is hard on everyone, especially children. Trying to help your child have a healthy connection with his or her "other" parent can be a lifelong gift.

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Writing Backward or Upside Down: It Doesn't Really Matter To Your Mind

Can you read the phrase above?

It is presented backwards as well as upside down.

A few years back there was a meme about an university research study showing how misspelled words and scrambled word order don't impinge reading comprehension. Well, the example above falls along those lines. Sadly, the research regarding the university study seems to be an urban myth .

BUT the mind DOES have a fantastic way of taking indistinct stimuli and morphing them into something that makes sense to us. Whatever the reason this word-order-thingy occurs, research based or not, it's totally cool.

Here's an upside down/backward writing generator for you to enjoy.

¡unɟ ǝɯos ǝʌɐɥ oƃ puɐ ǝɹǝɥʇ ɹǝʌo uo pɐǝɥ ʍou

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Are You A Happy Face or Angry Face Car Buyer?

Over at Livescience is an article about a small study that was done to see what kind of cars people favorite. Seems that those who took part preferred cars that appeared dominant and angry as opposed to happy and friendly.

I don't really care what four-wheeled-vehicle gets me around as long as it's in good working condition. Maybe that's because my first car was an AMC orange Hornet. It looked just like this one. I thought it was great because I never had trouble finding it in a parking lot!

What about you?

Do you find this marketing trend has a psychological pull on your buying styles?

Are you more likely to fancy the silver BMW on the right or the silver Prius of the left?

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Getting The Cold Shoulder

Ever feel a chill when someone rebuffs you?

Well, psychologists Dr. Chen-Bo Zhong and Dr. Geoffrey Leonardelli - from the University of Toronto - tested the idea if social isolation really generates feelings of coldness.

They designed a study where volunteers had to estimate the temperature of a room on the pretense that the building's maintenance staff wanted that information.

Those who were told to think about a socially isolating experience when entering the room gave colder temperature estimates. In other words, recalled memories of being ostracized actually made people experience the temperature as colder than those who were not instructed to imagine such experiences. "We found that the experience of social exclusion literally feels cold," Zhong said.

Check out more about this interesting study in the journal of Psychological Science

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Perception of Faces: Pareidolia

I love posting about the phenomenon by which the brain interprets indistinct images as specific ones. It's called Pareidolia and here are some new images. Can you see faces here?








Definitely a face here, don'tcha think?











Another face. Kinda monkey-like.















What a happy metal face.








This baby toy is totally smiling.

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Social Anxiety & "Lars & The Real Girl"

Social Anxiety Disorder is characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations.

The anxiety can occur in limited situations — such as a fear of speaking in front of others - writing on a blackboard in front of the class - eating in front of others, just to name a few. It can, however, be quite broad in its scope, leaving an individual so anxious around other people that they seek to be alone. Total avoidance.

Lars & The Real Girl explores aspects of Social Anxiety Disorder and other mental illness in a meaningful way. It is a beautiful, sensitive and smart movie about the origins of mental illness and how to work them through.

If you get the chance, check it out. And if you've seen it, let me know what you think.

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