You don’t make time for fitness

For example, you can keep tabs on each one of your children. Does keeping information about your children sound a bit cold? Then let me ask you: Do you remember your child’s latest report card? If so, how does it compare to the one before? Finding none, she screamed in horror. Emergency vehicles arrived within minutes. Patty was too hysterical to respond to the medics. A fireman cut her seatbelt away, and she felt herself being removed from the car onto a stretcher. She was surprised at the biting cold and momentarily confused about what month it was. Why is it so chilly? Someone put a heavy blanket over her, pulled it up to her chin, and light rain pelted her face. Patty stared at the fog-encircled streetlight as the gurney gently bumped toward the ambulance then seemed to elevate and collapse at the same time as the medics slid her into the bright light and warmth. Some time later, Patty was determined to be physically stable; regardless, she refused to leave the scene to be checked more thoroughly at the ER. Certain individuals might require a more formal sleep study in a laboratory. These tests include a number of extra sensors and usually have cameras that monitor your sleep. They can even use an EEG, which are wires on your head to measure your brainwaves. The EEG confirms exactly when you’re asleep and can determine your sleep stage (NREM vs REM). For the vast majority of people, the simple at-home oxygen monitor is enough to diagnose sleep apnea. It’s easy and usually covered by insurance.

If you suspect that you might have OSA, just go to your doctor for an evaluation and sleep study. Let’s look at some treatments for OSA. The most exciting news in sleep health is that you now have the power to test yourself for sleep apnea. There are some great devices on the market that monitor your breathing and oxygen level. If a child is overly emotional or reactionary, they might become labeled a problem child and even be given special educational treatment, or put into different classes as a result of their sensitivity, when really they are just overly affected by other people’s emotions and internal/external dramas. We don’t know a lot in our culture about how to identify or treat the empathic child, and we could do well to engage those qualities and help them thrive, rather than consider it an issue. As the empath gets older, they can learn new information about their own mental and emotional experiences that may lead them to discover and identify that they are an empath and not an overly sensitive person with emotional problems. You may not yet know if you are an empath, but so far you have learned what neurological and psychological factors can contribute to that foundation being built. Perhaps you have identified strongly with your own childhood experience giving you an opportunity to develop empathy in more ways than one. There are significant qualities and characteristics that can help you identify if you are an empath, or just capable of being empathic. Either way, you can improve your empath skills and abilities in new ways as you look further ahead into this guide. The next article will offer a more detailed understanding of what the empath is sensitive to and also what gifts they can possess. There are a lot of noticeable traits and qualities, and you can decide for yourself with this information, just how empathic you actually are. Whenever someone talks about being an empath, you might notice that they describe some of their issues–like having a lot of exhaustion, always feeling tired and drained, or being really indecisive about how to handle certain social or personal issues. We are constantly `reading’ other people’s thoughts, feelings and intentions through their body language and, of course, they are doing the same to us. People who have high emotional intelligence are often very good at reading the signs. It’s called kinesics. Getting good at it is largely about awareness. We all know that crossed arms and legs read as resistance, bad posture as apathy, no eye contact betrays a lie and fake smiles don’t crinkle the eyes – but it’s whether or not we are picking up on this that counts. Using the example of poor posture – it’s not whether it’s good or bad that counts, but how it reads.

How do we interpret it? Getting good at reading body language can improve communications, help relationships run more smoothly and ease our progress through most paths in life. Each day, pick one person, a stranger, and really look at their body language. Someone on a bus or train is good. He started logging his daily weight on Twitter every day to see if that would help. It didn’t. Finally, he realized that only three things really change behavior: having an epiphany, changing your environment, or taking a small step. Based on these last two principles, Fogg created the Tiny Habits Method, an easily accessible mental model for self-discipline. Fogg’s Tiny Habits Method is centered around making one tiny step toward one colossal goal one day at a time. Sounds silly, right? But it works. When adhered to, this mental model creates long-lasting, long-term results, by changing behavior in tiny increments, as the name suggests. The first step is a little bit like the First Principles mental model we learned about through Elon Musk. First, we’ll think about the outcome we want to see (for Fogg, it was losing weight). What event did your child ask you to attend? Do you have it written down? Remember the last meaningful one-to-one conversation the two of you had? What was your child’s main concern? You see, children remember all interactions with their parents. Unfortunately, we as parents are often preoccupied and inattentive.

Keeping a separate section on each child can always remind us of the essentials. Naturally, your personal financial affairs will also benefit from this system by allowing you to refer at a glance to all your investments, insurance policies, and the like. Now, do you really need a journal or a project article to get by? Of course not! She watched through the ambulance windows while firefighters maneuvered her tiny car away from the semi. As they used a scissor-like tool to cut away the crushed metal that had been the passenger door, a horrible realization invaded the blurry edges of Patty’s understanding: the firefighters were not in a hurry. She knew from taking his pulse that Michael was dead–Wait, no, that can’t be right. Why aren’t they being more careful? That big tool they’re using could. They need to be careful or else they’ll. No, this can’t be happening. I am going to wake up any minute. Moments later, the micro-car resembled a shredded tin can. The firemen stepped away from it. They can even monitor your brain waves. While many of these devices are not FDA approved and may not be as accurate as a sleep test you’d get from a specialist, most are quite good. I support their use because I suspect that most people lack the motivation to get off their duff go to their doctor for an exam. You can order these devices from the comfort of your own home. They ship them to you and most are easy to use. The manufacturers will even help you interpret the results.

If you have sleep apnea, your next step would then be to go to your doctor for treatment. To be clear, I’m not suggesting that you use your own sleep test instead of going to see your doctor. I just don’t want you to have OSA without realizing it. You need a diagnosis so you seek treatment. If you are an empath, you may already be familiar with some of the ways you get distorted in your energy and emotions when you are around certain people or in certain situations. Not all empaths feel this way when they are experiencing their gifts, and those folks who are simply good at being empathic, in general, may not have any issues of this kind because they are not regularly absorbing other people’s feelings; they only understand the person’s state of mind through their own feelings. Being a true empath requires a bit more intention when it comes to providing yourself with your own emotional support and guidance, as there can be a lot of common ailments, issues, and sensitivities that can arise for you if you happen to be an energetic and emotional sponge. Additionally, there are some wonderful gifts that come along with this skill–and when you are able to maintain a balance, master your emotions and stay focused on the truth of being an empath, then you can enjoy the gifts and monitor the sensitivities so that they don’t get out of hand. So, what are some of the sensitivities of being an empath? How do all of these things manifest for an empath anyway? It seems like a lot of problems for someone who has the gift of being naturally empathic, however, if you are wired to read and absorb other people’s feelings, you are always doing it, constantly. This makes it hard for you to understand the end of their feelings and the beginning of yours and if you are not mentally and emotionally equipped to handle that reality, you end up carrying all of these unwanted feelings and emotions around with you on the energetic level. This is what can lead to such severe illness and fatigue, as well as what can make it difficult for you to be in large groups of people, or certain sensory experiences. How are they holding themselves? Are they open or closed? And then really hone in on the detail. Notice the little gestures. What do they tell you about the person? Trust your instinct.

You don’t lift weights

You need to fix the sleep apnea. If you have excessive daytime sleepiness, snoring, or pauses in your overnight breathing (apneas) and you’re concerned you have OSA, you should see your doctor. They can evaluate you for OSA and check you for conditions associated with sleep apnea including high blood pressure (hypertension), obesity, and large tonsils. They carefully watch your facial expression change, and your emotions alter. They might even begin to act sad too, at which point you immediately change your face into a smile and let them know that you aren’t really sad. When we are young, our ability to grow neural pathways in mind is incredibly strong. It is basically all we are doing all day long in the early years, and so everything that occurs around us has meaning and an impact. If you are raised in a loving, kind, compassionate, empathic, thoughtful and open-hearted way, then you will likely grow into a secure adult who has a strong ability to be empathic toward other people, or even an empath who can feel someone else’s feelings. Conversely, if you are raised in an environment in which one or both of your caregivers are emotionally inconsistent or unstable, or there are difficult and challenging relationship dynamics, then you will learn to mimic these behaviors as you grow and develop, which will carry into your adult life and relationships. It is often the case that children of addicts or parents with mental health disorders become even more empathic due to a need to be incredibly resourceful and reactionary to their parent’s ups and downs. This can lead a child to develop a stronger understanding of human emotion and feeling because of a need to stay safe and survive under such conditions. The nature versus nurture argument can get a little complicated, and the best understanding of it is to note that you are as complex. You cannot pigeon-hole the reality of your growth journey into one or the other faction and so to understand the process of your mental development and the reality of how you develop skills of empathy, it is best to recognize that you don’t inherit empathy; It’s not about whether your coping skills are up to the job, but whether you think they are. It is the direction in which you are headed that counts; keep setting and re-setting goals. Visualise yourself as someone who has a youthful energy, who likes to explore and to learn and who embraces change. And keep hold of your meaning. We have all seen the detrimental effect when someone gives up work and doesn’t replace it with something that gives them a sense of purpose.

If you think about it, age itself is a matter of perception. A medieval man or woman would have considered themselves old at 50. If a medication was introduced next year that kept everyone alive and immensely healthy to 200, we would quickly feel old at 201. We already choose the age we feel in so many ways, but, for many of us, that is a negative and debilitating, or at least, limiting process. When you get five in each quadrant, complete the most important or time-sensitive task in the Do category. You don’t want to collect tasks. You want to finish them. Don’t allow others to tell you what your priorities are or should be. This is your to-do list to manage your time, and you should write it with yourself in mind. How many times have you thought about making a big change, or latching onto a big goal, and given up because you were afraid you couldn’t? If we were in an auditorium right now, and someone on stage had asked that question, every person’s hand would be in the air. It happens to everyone. It’s easy to get discouraged when something you want seems like an insurmountable, inordinately gigantic deal. It’s even harder to look at a colossal goal like that and break it down into smaller pieces to know where to start. The point is: DON’T LET GOOD IDEAS ESCAPE YOU. A great idea can change your life — if you capture it. Have a journal with you at all times, no matter where you are. As ambitious and busy as you are, you have many projects on which you’re working and people with whom you’re dealing. Busy people like you often feel as if they’re jugglers who must keep all the plates spinning at the same time. It’s not easy.

One of the best ways to stay in control is to get a project article — a ring binder with tabs in it. If you’re working with people, allot a separate section in your binder to each individual. Under each person’s tab, keep all pertinent information about him or her. Note each person’s performance, family history, goals, strengths, needs, or anything else you consider relevant. She watched in horror as a nearly translucent blood-tinged bubble formed on his lips and popped. Patty gasped, screamed, Michael! Baby, look at me! Then, Michael’s body relaxed, and his head came to rest on his left shoulder. She took his face in her hands and tilted it up so that she could see his eyes, but they were rolled back in his head. N-n-no! No, no, no! Michael, no! She recoiled at the sight, covered her face with her hands, then, thinking that what was happening could not be real, she checked him again. Patty felt for a pulse on his neck, then his inner wrist. The gold standard for diagnosing OSA is the overnight sleep study. Depending on your doctor’s evaluation, it can be done either in a sleep lab or at home. The at-home sleep test is the most common. Your doctor orders a small device that fits on a finger. It measures the oxygen level in your blood while you sleep. If you have apneas or airway obstruction, you’ll pull less oxygen into your lungs and your blood oxygen levels will fall (oxygen desaturations).

Your finger monitor will detect and record these desaturations. Based on their frequency and severity, your doctor can diagnose you with OSA. Some at-home sleep tests will include additional sensors including something that fits over your face to measure the airflow and a device over your belly to measure respiratory effort. For most people, these extra sensors are not necessary to diagnose OSA. it is given to you through early life education and mental programming. Childhood dramas play out on the playground to give us opportunities, away from our parents, to practice learning how to take what we are shown in the home and apply to the world outside. It is a kaleidoscope of emotions and can be a very exciting and challenging time for any person, learning from the world around them, even if that world is only as big as the schoolyard. Empaths have a way of getting this experience in a different kind of way at an early age. Assuming that not all empaths are born that way, and there are certain adults who develop their empath skills at a later age–but for many, it all happens in the formative years and grows over time. The empath on the playground will always be the one to go over to the kid who got kicked to the ground and yelled at by the bully, consoling them and forming a bond of friendship based on a moment of adversity. The empath would be just as likely to offer that bully some compassion, seeing that their dad was really aggressive toward them all the time when picked up from school. As a child, you don’t have the knowledge to understand that you are an empath, or that you can recognize the relationship dynamic between a bully and his father, but you are developing your skills and learning from what you experience with your abilities of empathy. You are taking your learned behavior of empathy and applying to the world around you. Not all empaths are in awareness of their ability, and it can often be considered a problem. It doesn’t have to be. It’s never too late to breathe new life into your life. If we have accepted that the chemicals that move constantly through our body have a direct impact on everything down to the structure of the body’s cells, it is then about how much we can be in control of that release, and whether we can employ the body itself to help in the process. And it seems that we can. Almost everything works in both directions – our mind affects our body and our body affects our mind. Our thoughts affect our emotions and our emotions affect our thoughts.

Which means that we can choose to intervene wherever works best for us. And, in terms of the body, the more you get in touch, in tune with it through the mindfulness techniques, the easier it becomes to use it as a tool to help you become calmer and more confident. We all understand how body language works. We know that a significant aspect of communication is non-verbal. Maybe you’ve been trying to lose the last thirty pounds for months now, and you’ve just given up. Maybe you would really love to go back to school, but you’re intimidated by the process of getting there. Maybe you’re sick and tired of feeling inadequate, and you want to plunge into a journey of self-love, but you have no idea where you’d even start or how you’d get the resources to do so. Everyone at some point or another has been there. It just seems too big. BJ Fogg, the Director of the Behavior Design Lab at Stanford University, was right where you are. Fogg has studied behavior science for two decades, and yet one day, found himself at a plateau in his weight loss journey. He began to experiment, using what he knew about behavior, to jolt himself out of this plateau and get back into losing the weight he’d set out to lose at the beginning of the journey. He bought an electronic scale, hoping that just stepping on it every day and seeing the number would motivate him. It didn’t. As a manager, you may also want to have information such as sales records or performance charts. This way, should you need to evaluate performance, you have concrete, usable information. Now, depending on your particular business or profession, you may also want to tab each office or department. Or you may want to categorize items project by project — that’s up to you. The key is to centralize all data so that you can focus on it without having to spend wasted hours hunting for information in countless forgotten files. This concept of having a project article will also work for your personal affairs .

Relying on your car to get you everywhere

You can use physical relaxation to control an emotional response. If your muscles are completely relaxed, it is impossible to feel an emotion of anger, frustration or fear. If you feel the approach of one of these emotions and you aren’t able to think yourself down, you can use a calm body to acquire a calm mind. Building time for relaxation into your new Mind Fitness regime is really important. Tasks of this nature will be things like getting a prescription refilled or completing work on a project that’s due soon. Any task items that should not be put off any longer should go in this category. President Eisenhower asserts that setting a timer and doing these tasks as soon as you can is the best policy. Moving on to the second category, or the box in the upper right-hand corner is home to the important but less-urgent tasks: the Decide box. These are to-do-list items that are important to be done but can wait until a little later to be completed. These tasks will be things like getting your oil changed or folding that laundry that’s still sitting at the foot of your bed. Tasks that should be done pretty soon but don’t necessarily have a deadline (or have a deadline that’s approaching but not soon) should go in this box. Items in the Decide box are tasks that need to be scheduled to do at a certain time in the future. Make sure to set the time aside and even put it in your calendar or planner to ensure these tasks don’t get put off any longer than necessary. The third category on the bottom left-hand corner is the Delegate box. The real causes to important problems are usually buried several layers deep. By becoming good at asking the right questions you can save yourself enormous time by getting to the root of problems a lot faster. One of the greatest tools for successful time management is having the ability to think on paper. Building a successful enterprise is like building a house. You visualize the ideas, put them on paper, and execute them. In my company we have a saying: OPERATE FROM DOCUMENT NOT FROM THOUGHT.

Building a day also requires thinking on paper. It’s just about over when a person wakes up in the morning and says, Let’s see, what shall I do today? It’s too late. About the best thing that person can do is take the rest of the day off and start planing the next day, the next week, the next month. We would here like to recommend a article, Chinese Handcuffs, by Chris Crutcher (1989) because it illustrates so well the process of following false rules and being stuck in PTSD after trauma by sexual abuse. First molested by her biological father, Jennifer Lawless is now being molested by her stepfather. He controls Jennifer by threatening to kill her mother, younger sister, and the family dog. She tells no one for years because she is following the rule, I have to protect my mom and sister. The novel takes us through this young person’s struggle with ways to challenge this false rule, with the help of her friends. It Don’t Bring You, Mary Chapin Carpenter: Moving song about how following the unhealthy rules we’ve been given causes hollow and unfulfilling relationships unless they are matched with healthy action. PTSD sufferers have to work hard to avoid memories and reminders associated with the traumatic event. For 47-year-old Patty, a teacher whose husband of 25 years, Michael, was killed when she lost control of her micro-car slamming sideways into a stopped semi-truck, avoidance meant unplugging from what was formerly a rewarding, colorful life. This cycle of airway obstruction and nighttime awakenings is like a jackhammer for your sleep. When you keep waking up, you’re unable to reach and sustain the deep sleep that your body craves. It’s like trying to do your taxes while a two-year-old keeps interrupting you to ask questions. It’s impossible. Your choppy sleep prevents you from maintaining rapid eye movement (REM) sleep. REM sleep is critical for creativity, communication, and emotional regulation.

You’re also blocked from restorative deep non-REM sleep (NREM) which is critical for health, memory, and learning. The result is that you wake up feeling nearly as tired as you did when you went to bed. Your Swiss cheese sleep saddles you with low energy, reduced memory, diminished focus, and an impaired immune system. Poor sleep increases your risk of cancer and Alzheimer’s. Many people today would argue that both are true and that one doesn’t really exist without the other. All of it contributes to your overall outcome as a person, and you can dig deeper into these questions looking for answers, or not, but the truth of the matter is that you learn what you are taught while you are living as a genetic report of two other people’s (and all of their ancestor’s) DNA. Mirror neurons and the concept of Nature and Nurture are significantly linked. On the one hand, you may have inherited a very robust mind from both of your parents and will, therefore, have a different kind of cognitive ability than someone else with different genetics. If, however, that cognitive ability isn’t nurtured in early life, it might not matter how strong your mind is. In any case, when we are young, we watch everything that is happening in the world around us and mimic it to learn how to survive and exist. We watch the activities and actions as much as we watch the feelings and emotions, of everyone and everything around us. Have you ever been in front of a child and pretended to cry to show them when someone is sad, perhaps from the storyarticle you are reading? You make fake boohoo noises and curl your lip under to give the effect of sadness. What does the child do? There are a full range of benefits from being able to relax – from improved mood and motivation to improved sleep, higher levels of focus and energy, and improved memory. It doesn’t have to be doing nothing or sitting in front of the television. It can be getting creative, listening to music, walking or exploring the mindfulness exercises. Anything that you know will not result in you feeling pressure or having to battle off the ANTs. Of course, the whole Mind Fitness course will help you to relax more easily and more deeply and all the mindfulness exercises will mean that you’re pretty expert in bringing your attention to the physical sensations of your body and resting in the breath. In fact the body has a natural ease, so again it is about finding this, about learning to get out of your own way.

Once the body and mind have assumed their natural ease it is simply being alert to any thoughts that might disturb this. As we know from article 3 (Neuroplasticity) dementia involves a build-up on the synapses, which causes them eventually to break down. Making sure that you are creating new neural pathways through new ideas and new learning is key to keeping your brain healthy. It’s also just worth mentioning that, in the same way that stress is about our perceived ability to cope, ageing also involves a substantial measure of perception. For example, if you are engaged in a category one or two task and your husband calls to ask if you’ll pick up some dog food on the way home, you can give him the necessary information (the kind of dog food) to complete the task himself, delegating a category three task to someone else. The important thing to note about this category is you have to keep track of who you delegated what task to so you can follow up with that person later. The last category is for tasks that are neither important nor urgent, and these tasks belong in the Eliminate box. Things that go in the Eliminate category get in the way of your productivity and inhibit your ability to knock off tasks in the first, second, and third category. These can be unhelpful habits, like social media scrolling, or useless tasks that are taking up time and don’t need to be completed at the moment, like buying new work shoes just for the sake of going shopping. This category may require the most self-discipline because it necessitates you to say no to yourself when you want to do things that are not productive. This isn’t to say that things you like to do in your free time that aren’t work-oriented, like reading or watching TV, should go in this category. The goal of time management is to balance your time between work and personal life so you can make room for free time to do the things you want to do. This category is simply for items on your to-do list that are just taking up space and aren’t time-sensitive or important at the moment. Limit how many tasks you put into each quadrant. Thinking on paper is a creative process. There is much more to it than just making a to do list. In fact, there are four different but essential methods that you should use to plan your life: In my lectures and intensive seminars I spend a great deal of time promoting the use of journals. I do so because it’s my conviction that they are invaluable tools for the serious students of successful living. A journal is a gathering place for all the good information and wisdom that comes your way.

Good ideas can originate from almost anywhere. Perhaps you may hear a particularly meaningful sermon. Or you may read a bit of information you can use. You might even think of a great idea while driving. Just prior to the accident, Patty disregarded the sage advice she’d given her sons, Jordan and Kyle: Ignore your phone while you’re driving. Whoever is calling can wait. Distracted all evening while on her weekly dinner date with Michael, Patty had been obsessively checking her voicemail to see if she’d missed a call from Jordan. He’d been non-committal about coming home for Thanksgiving, which was just two weeks away, but mega-planner Patty liked to have all her ducks in a row. More than that, though, if Jordan wasn’t planning to join the family, he’d better have a good reason why. When her phone rang, she was momentarily distracted as she reached for the floorboard to grab the phone from her purse, but that was enough time to veer into oncoming traffic. Michael yelled and jerked the steering wheel. Startled, Patty overcorrected and went into a slide-and-spin on the rain-slicked road. Seconds after the deafening collision, Patty opened her eyes to find that she had thrown her right arm across Michael’s chest, just as she would have instinctively done had the passenger seat been occupied by one of her sons. Her husband’s head was cocked to the side, and his throat gurgled. Your nightly struggle for air takes a toll on your heart. People with obstructive sleep apnea are more likely to have high blood pressure, pulmonary hypertension, heart attacks, and strokes. This is serious stuff. I really want to emphasize this point. Your nocturnal struggles for air are killing you. You can’t just drink a double-shot latte and call it a day.

Lack of regular aerobic activity

In behavioral psychology we learn that everything is a result of something else. And when a problem arises, it is usually a clue that a deeper problem lies beneath the surface. The best way to get to the bottom of things is to not jump to conclusions but to ask questions . If Mary isn’t making sales we could say, Okay, we need to give Mary a lecture about making sales. You liked it when we were only making out. You can get over this without involving him. Why do you want to ruin his life? . What good is it to bring charges? It’s your word against his. A domestic violence victim could be suffering in silence because these certain rules exert influence and control: I’ll take it for the kids. He doesn’t really mean to hurt anyone; he’s just so much bigger than me (or the children, or both). My parents would kill him if they knew. During sleep, the muscles that hold open your airways relax a little. They sleep, too. This decreased muscle tone means that your tongue falls back, your soft palate (the fleshy tissue in the back of the throat) flops into your airways, and your breathing is just a touch less forceful. This decrease in tone is no big deal for folks without OSA. They just breathe around it. For people with OSA, it’s a different story.

Their tongues and soft palate fall back and almost completely block off the airway. When someone tries to breathe around this obstruction, they snore. They gasp for air as they struggle to breathe against a blocked airway. With mild OSA, the air struggles to reach your lungs. This might all seem so simple, and it is when you think about it, but on a bigger scale, noticing that these mirroring functions are occurring from the moment you are born, determines what capability you might have to perform certain functions as you grow into adulthood. If you are mirrored by your caregivers to be unforgiving, disinterested, and incorrigible, then you might not become a very empathic adult. There is some research being done with regard to mirror neurons and how they are linked to disorders like Autism and that it is possible that Autism could be attributed to a lack of functioning mirror neurons. Other sources have indicated that your early guidance by caregivers and a lack of healthy mirroring is what can lead someone to become a narcissist, sociopath, or any other kind of person who lacks empathy. The research is still coming forward to ascertain what role mirror neurons play in any person’s ability to develop empathic skills and our general ability to experience love, compassion and generosity are what set us apart from our animal companions here on Earth. The studies on empathy are certainly offering a gateway to understanding more about this human condition, and even with this knowledge, there is still the process of determining if you are a true Empath, or just acting with empathy. An empath will have a much more developed, intricate, and complex network of mirror neurons. This is what can cause someone with this natural ability to understand another person’s feelings and actions in a much stronger and deeper way. It can help, too, to understand a little bit more about our general identities and how no one is like anyone else. In the matter of the human mind and our experiences, no two people are alike. In some cases, it triples. For most of us, willpower is also highest at the beginning of the day. We would say, though, that the most important thing is to choose a form of exercise that you love. All the exercises and reframing that you do as you work through this article will help you to sleep better. Cognitive Behavioural Treatment for Insomnia (CBTI) is now the most effective method for sleep problems, having superseded medication as the treatment that works better for most people. We all have a difficult night’s sleep from time to time.

The problem comes when we get used to thinking that it’s normal that we aren’t sleeping so well because we’re stressed. And, as chronic stress becomes the norm, we forget what a good night’s sleep felt like. Of course, the more we worry about not sleeping, the harder it becomes and the semi-conscious space is an easy one for the ANTs to invade. But we can’t be complacent. There are few better examples of productive life than President Dwight D. Eisenhower. It’s also said that he found time to enjoy alone time by golfing and oil painting. It’s safe to say President Eisenhower had a lot on his plate (and knew how to handle it). One of his most powerful (and easiest to use) time management tools is the Eisenhower Matrix, also known as the Eisenhower Box. This mental model is about to blow your to-do list out of the water. Introducing this principle to your self-discipline toolbox will completely rethink how you prioritize your time. These boxes are organized by urgent to not-as-urgent and important to not-as- important. The first category, located in the box in the upper left-hand corner is the Do First category. These are the most urgent and most important tasks in your task list, and they need to be done as soon as possible. Or maybe we should ask her supervisor, Why isn’t Mary making sales? The supervisor might say, She isn’t making enough calls. So we dig further. Why isn’t she making enough calls? And we are told, It’s because she doesn’t start her day early enough. I suppose we could stop here and try to motivate Mary to start earlier.

But, instead, we ask one more question, Why isn’t Mary starting her day earlier? Now, we’ve finally gotten to the heart of the issue. Perhaps Mary is having a personal problem. Perhaps it’s not her sales skills that need improvement. I don’t have enough money to support myself, so I can’t make him leave, and I certainly have nowhere else to go. The combat soldier is not immune to these immobilizing self-instructions: I’m a coward to have such reactions; others aren’t afraid/angry/horrified/ashamed. My job is to serve my country no matter the outcome; I chose this path. No one at that VA (Veterans Administration) hospital can understand what the inside of my head is like. How will my boss let me off work to seek help if I reveal myself as a failure/slacker/pussy? In the end, following these false rules only leads to avoidance of facing the hard tasks of trauma processing. Individuals following these rules remain stuck in the avoidance cycles described above. Sooner or later, and sometimes only with a little help from their friends, Dr Matt’s group members learn that, come hell or high water, facing the pain and terror is required. As OSA grows more severe, oxygen might not reach your lungs at all during periods of deep sleep. Your breathing is completely obstructed. Then, in a desperate attempt to inhale, you wake yourself up at night. When you wake up, you temporarily increase your muscle tone and take in an urgently-needed breath. Then, you fall back to sleep. You may not even realize you woke up.

Here’s the pattern: snoring, respiratory pauses caused by complete airway obstruction, arousals from sleep in a desperate attempt to get air, big breath, then the return to sleep. For OSA patients, this battle for air is fought over and over throughout the night. All those awakenings come at a steep cost. Here’s the trouble. We have similarities, we share a lot of our expressions, concepts, beliefs, and values–and yet, with all of this commonality, no one will ever have the same reality as another person. This is because of the quality of your neurological process. Because your brain is formed by your experiences, you will only know your own path of cognition, programming, and other mental function. Your memory is unique to your experience, as much as your dreams are–and each day, everything that occurs will impact your reality in a way that no one else can truly perceive. That being said, when you are growing and learning, mirroring your world to get an education on how to exist and develop skills, you are tapping into your own mainframe computing system, and the complexity of your mirror neurons depends on so many variables, it can be a challenge to measure without something like an MRI scan. Mirror neurons grow from infancy and are related to a concept much argued and studied in the scientific communities, and it can help you understand more of the connections between empathy and how it is developed. Is It Nature, or Were You Nurtured? You may know this argument already: are you who you are because it is innate and genetically programmed into you, or are you who you are because your early caregivers nurtured you into being? Or is it both? Can you actually determine who you are based on genetics alone, or do you need to consider all of the factors, including how you were loved and cared for, to understand your personality, temperament, disposition, behavior, attitude, and values as a person? A good sleep pattern is an important ingredient in good mental health and a lot of housekeeping, preparation and recovery takes place as we sleep. If you are having problems sleeping, try doing the Body Scan (see article 108) but gently tensing and releasing each body part as you move through. Make sure you are getting enough fresh air, drinking enough water and keep tech out of the bedroom, if you possibly can. Most importantly, work on reframing your unhelpful beliefs and Thinking Errors to dissipate the root cause of the stress. In fact, we would say do all of this, even if you drop off easily. Great sleep is not just about falling asleep quickly or getting enough.

Surrounding yourself with temptations

Yet, you still feel groggy when you wake up. You can’t stay awake during meetings and your work performance suffers. Driving goes from routine to terrifying, since you doze off behind the wheel. You’re losing your focus, energy, and libido. The brain is still a mysterious organ that many neuroscientists today feel mystified by as they continue to delve deeply to understand our cognitive abilities and other brain functions. As with any type of scientific research, the neurological studies that were conducted a decade ago, might not hold sway anymore as we have continued to discover new ideas about what the brain can actually do, through several different studies. Today, scientists are still discovering how empathy works in correlation to your mind matter, and there are a lot of valuable theories that seem to explain some of what can go on in mind to establish an empathic sense. Recent research in the field of psychology, neurology and empathic studies have looked at the connection between mirror neurons and empathy. The human brain has trillions of neurons, and only some of them are considered to be mirror neurons. These are the only neurons that have been linked to empathic behavior, and as such, have been studied in specific cases to try and understand how empathy really plays a part in your mental cognition and function. Mirror neurons are located throughout the brain and are not confined to one specific location, so you will find the same mirror neurons in the temporal lobe–where you process language, hearing, and memory–as you would in the frontal lobe, where you produce speech, control motor skills, and solve problems. There is still a lot of research being done to understand how these mirror neurons function and how they are linked to certain aspects of our growth. Current research describes the following functions of the mirror neurons of your brain: Understanding Language It signals nerve damage or damage to tissues but can also be a warning signal of potential damage. Most of us know all too well that our experience of pain is affected by stress, anxiety and depression. It can, of course, also be affected by a positive, calm state of wellbeing. Mindfulness is now used extensively in the UK National Health Service as part of programmes constructed for controlling pain, and it is proving a powerful and effective tool in the armoury. We know that the body is capable of curing itself when directed by the mind and emotions. Scientists have known that this self-direction plays a role in recovery ever since they could measure that not all people recover at the same speed to the same condition (this is not the same with mice).

There are also a plethora of reports of people being cured by placebo treatments, across a very wide range of conditions. More and more scientists are understanding that the role of the physician is to facilitate the body’s inherent ability to heal itself. This is very much in line with the Mind Fitness process where we look to build resilience not reliance and give people the tools to look after their own mental health. As a species, we are programmed for survival – both brain and body will work towards this if they are given a fighting chance. Living with self-discipline means living less stressfully because you trust that you’ve taken care of what needs to be done, rather than leaving it to your future self to clean up your messes. So how can you begin to build self-discipline into your life? With mental models, of course. Having habits that assist with managing your time well means a better self-image, more success at work and school, higher respectability, and improved relationships, among other things. Being able to clear out your task list consistently leads to feelings of success and confidence. You will enjoy getting to the end of the day and be more motivated to get going at the beginning of the day when your self-talk sounds like, I can do this! You’ll be more successful professionally with time management skills, regardless of what that looks like for you. Being able to prioritize projects to meet deadlines and spend quality time on them is essential for workplace success. Others will notice when you step up your game, too, and you’ll be better liked and more respected as a colleague. Time management also means a happier spouse and happier friends. Is your filing method up-to-date? What about your articlekeeping? Today there are many efficient ways to increase productivity through electronic means. Our age has brought with it tremendous possibilities for processing more information faster. You might want to take advantage of some of them. In my office I have a computer that can do the most amazing things and save a great deal of time.

In addition, I also have a portable machine that I can use when traveling. After entering the information, I merely transfer it via a modem to my main computer. What a time saver! Of course, these new electronic marvels can cause time loss as well. Mom is the person she presents to the world: a devoted, caring person who would do anything for her children and grandchildren. It’s never okay to upset Mom by telling her disturbing news, for example, that her husband sexually abused her daughter. Moms can’t cope with that sort of thing; they’re too fragile. There is no acceptable reason to feel anxious, filled with a sense of dread, and worthless. Those feelings in themselves are evidence of character flaws, so try soothing the pain by making straight As, being the star of the volleyball team, or winning a reality show competition. Secrets cannot be exposed to the light of day, because the world will end. A list of such false rules could be made for other categories of trauma. For example, a rape victim might remain silent due to rules such as: You flirted too much. You led him on. To make matters worse, your doctor diagnoses you with high blood pressure (hypertension). She’s worried about your heart and sends you to get an echocardiogram. How did you get so sick? The one clue comes from your wife. She tells you that you’re snoring at night. Could that be the cause?

If you think you have obstructive sleep apnea (OSA), you’re not alone. It’s estimated that 25 million adult Americans suffer from disrupted sleep due to OSA. Here’s how it works. This will relate to your ability to learn language by hearing what your parents say to you as a small child, mimicking their words and language to learn it through watching and copying mouth movement, as well as auditory response and reaction. Imitation This is an automatic reaction that will often occur starting at a newborn’s age when a child will copy, or mimic what the person is doing, such as smiling or sticking a tongue out playfully. Children continue to do this as they get older. Reading and Understanding Intentions This relates to knowing when someone wants you to follow their lead, by copying what they are showing you how to do, such as during instruction or class, or if you are a child, being modeled how to use a fork to pick up your carrots. This can also develop into reading someone’s emotional or physical intentions without having to use words to understand what is being demonstrated. This is how many people learn new skills and is just what it sounds like: watching someone doing a task and then repeating it, such as watching someone thread a needle and begin to sew, and then mimicking the actions on your own. This is how someone will determine what kind of a person they are, through witnessing or observing someone else’s actions and then making a choice to either perform the same action or choose an alternative. An example of this would be watching someone jaywalk, and then deciding to use the crosswalk yourself. Many complimentary treatments are based on this principle; osteopathy works by ensuring that the musculoskeletal system is in alignment and obstructions to blood and lymph glands are minimised or eliminated. Of course, there are times when serious medical conditions need pharmaceutical or surgical intervention but, even in serious conditions, we can help ourselves to recover by minimising the stress we add to the situation. Rapid healers across a multitude of tests are optimistic, positive thinkers who expect to get well quickly and have something to get well for. As we have said, physical and mental health go together. What is good for your muscles is good for your brain.

There is a range of benefits to brain health that devolve from exercising the body. Exercise improves the ability of the brain cells to grow and develop, and releases powerful endorphins that give us a sense of wellbeing and help us to regulate emotions. Conversely, a lack of exercise is a recognised contributory factor in cases of depression and anxiety. The best time to exercise is in the morning as early exercise increases the brain’s ability to handle stress through the day. If you can balance your career, dreams, and miscellaneous tasks, you will be more focused on your loved ones and giving them quality time while you’re with them. Even with all of these perks of time-management, many people still struggle to implement the habits necessary to upkeep it. It seems too daunting to tackle, or their life is too hectic to set aside an hour to plan and prioritize. People who don’t make time to plan their time, however, suffer much more than people who do. Lack of time management is often linked to higher rates of stress, anxiety, and depression. People who don’t plan their time accordingly don’t sleep as well, or as much, and have a never-ending merry-go-round of tasks circling behind their eyelids when they finally do shut. They have trouble balancing their work and home lives, and their relationships suffer for it. Time management takes discipline and doesn’t happen overnight. However, it is possible for anyone willing to put in the work to gain this skill, implement these habits, and enjoy a happier, fuller life. It starts with learning how to prioritize. Millions have purchased computers in order to balance their checkarticles or keep telephone numbers. That’s like getting into a car and driving over to visit your next-door neighbors. So do analyze carefully how to use these new electronic tools. And if your business is more sophisticated, have an expert help you. Remember, you don’t need to be good at everything if you have others cover your weaknesses. When managing people, one of the greatest time-savers is asking questions — more specifically, asking the right questions.

Making it inconvenient to eat nutritiously

In addition, almost any health condition will be compounded by the anxiety you attach to it. If you worry about a problem, mental or physical, it will, almost certainly, get worse. Our gut as second brain The Enteric Nervous System in our gut is a hub of intelligence. You are a person who radiates confidence and motivation. Congratulate yourself on showing up, all of you, today. Then do it tomorrow. Everyone hates the word discipline. An utterance or thought of the word alone can conjure groans and sighs. When we think of discipline, we think of withholding joy from ourselves. When we think of discipline, we imagine self-deprivation in exchange for chores we really don’t want to do. But what if we didn’t think of self-discipline as a punishment? What if we thought of it as just another way to achieve our goals, make it easier to get where we’re going, and even make the day-to-day more enjoyable? The truth is, putting self-disciplining habits into place will reduce stress, engage your goals and dreams, make time for things you enjoy, improve your relationships, and make you an across-the-board more successful, happier person. You can use an answering service, an answering machine, or you can simply pull out the plug. Your family and friends are too important to have the ever-insistent ringing of the telephone monopolize the time you’ve reserved for them. In addition to controlling your incoming phone calls, there is a simple way to better manage your outgoing calls: Have an agenda. All of us waste time and money on inefficient phone conversations. Have you ever heard yourself saying, Let’s see, there was something else I wanted to talk with you about. I just can’t think of it right now.

I’ll have to call you back? We’ve all said that at one time or another. It’s a great time-waster, and it also appears unprofessional. Solution? and even how he will have time to use the restroom before class starts. But he’ll never tell the principal this, because he doesn’t want to see the way her mouth twitches when she’s unhappy. You may have noticed, as we examined generalized rule-following, that many children (and adults as well) have rule-following histories where punishment and aversive events are used as the consequence. Kids get yelled at or even physically punished for not following rules. They get shamed and ridiculed for non-compliance. Needless to say, learning to follow rules through positive events and rewards is very different than learning through punishers and aversives. A rule of thumb that behavioral training specialists like to use is a ratio of 5 positive consequences for every 1 negative consequence when training any new behavior (Lisitsa, 2016). Unfortunately, time, money, and social temperament very rarely allow for such positive training. Most of us learn to follow rules with a heavy dose of negative outcomes, but we learn to follow them nonetheless, and our following them becomes generalized, so that a rule given by almost anyone under any circumstance will be followed, even if it is a false rule (one which does not lead to the outcome stated or implied) or is harmful (one which does more damage than the benefit derived from its outcome). And, as we shall see shortly in our group members, we even follow self-given false rules: a common reason PTSD sufferers get stuck in avoiding the normal process of trauma recovery. If melatonin lingers in your bloodstream, you may feel tired the next morning rather than refreshed. Therefore, I suggest testing how your body reacts. Don’t drive or do anything important the first morning after you try it. Consider experimenting with it on a weekend when you plan to sit around the house the next morning. After all, you don’t want to take it for the first time and wind up in a car crash or asleep during your final exam the next day. The other problem with melatonin is that the production of the tablets isn’t regulated and quality is inconsistent.

The strength of the pills may be totally different than what’s on the label. Melatonin is infamous for this. Make sure you buy a reputable brand. Ideally, the pills should be tested at an independent lab. there is a strong physiological and biological link to your empathic skills, as much as your genetics and early life history and environment play a part. There is always some kind of debate in the scientific community about what can cause or create certain functions in our brains and thought processes, and in the case of empathy and studying how it works in all of us, there are certainly some specific, neurological causes that form these connections in the mind, allowing someone to comprehend someone else’s experience through a form of emotional mimicry. Other components can also play an important role in your mental and emotional ability to practice empathy–for example, your quality of life as a child. There is the argument of what genetic factors might play a role compared to how you are nurtured and cared for by your family and caregivers. Early life is when you begin to form your personality, and so much of it is impacted by what you are shown by the people in your life. All of the above can be a major force in how someone becomes an empath. To gain a better understanding of what it can look like from the neurological standpoint, let’s learn a little something about mirror neurons and how they can become a part of your brain’s ability to understand and practice empathy as an adult. The Empath and Mirror Neurons Did you know that your brain is more powerful at computing than any computer in the world today? That 3 lbs of tissue in your skull is a massive machine that can process information in a way that no technology can (at least not yet). In fact, it is often referred to as our second brain, having, perhaps, the same number of neurons (about 200 million) as the brain of a dog. This second `brain’ can react without consulting or communicating with our first brain. There is a close interdependence between big brother and small brother; the two are constantly sending messages to each other and constantly making small changes and adjustments to the way the relationship is working. So, if you find yourself on the way to a deli, it could be that your stomach has just sent your brain a message to say that it is empty. Like the big brain, its objective is to keep you healthy, but, like the big brain, it will interpret this through the lens of your past experience.

So, if instead you find yourself on the way to the chip shop, it’s time to get a little more training in! This relationship means that almost anything that is good for your brain is good for your gut and, therefore, your physical health. This is true for nutritional foods and for exercise as well as for mindfulness and adopting a positive approach to life. Pain, as you might imagine, is both a physical and emotional experience and is affected by both the mind and body. We think that self-discipline doesn’t really relate to our day-to-day lives once we’re adults, but some habits of successful individuals actually rely heavily on self-discipline. Things like getting up on time, working out, practicing dental hygiene, and maintaining relationships (both at work and in your personal life) all require some amount of self-discipline. Self-discipline can better all areas of life, including health, friendships, and romantic relationships, mental illnesses like anxiety and depression, work and school, and more. It may surprise you, but oftentimes, our biggest struggles are also actually directly related to our lack of self-discipline. If you’re up all night the day before a huge presentation, hating yourself for not preparing during the weeks leading up to it, you lack time-management. And time management is, you guessed it, a skill that takes self-discipline to foster. If you’re stuck in a rough place financially and can’t seem to get out of the rut of living paycheck-to-paycheck and having an abysmally low savings account (or none at all), you might be lacking self-discipline. Life without self-discipline (or even with little self-discipline) is actually living the high road. A life with strong self-discipline habits, however, is a prosperous one. Living with self-discipline means being able to organize days that feed all aspects of your well-being: time for work, for friends and family, and time for yourself. Before every phone call write down the key points you want to cover. It will make each conversation more effective, shorter, and more professional. It will also give you a record of each call. Should you have to recall a telephone conversation, you’ll have the information in front of you. For example, you can say, John, how are you doing on those four things we talked about the other day? And should John reply, What four things?

We didn’t talk about that, you can calmly show John your written record of your conversation. We all do things as a result of long-standing habits. This becomes a wasteful luxury, however, when we want to be more efficient. So take the time to analyze your work procedures. Sadly, this is typical for many trauma victims, especially CSA, sexual assault, and crime victims, who follow rules that encourage avoidance behavior and discourage healthy approach behavior. In spite of what you’ve read so far, you might still feel as if you are doing something wrong by acknowledging that what happened to you in the past is seriously screwing with your head. It might even feel as if you are betraying others by attempting to address the pain you are in. Seeking help might feel like you are breaking rules. No matter the age, the victim is bound to play the game according to the family-of-origin’s rules, because quitting feels impossible. It’s an all-or-nothing proposition: accept our story as we want it told. Remember it as we say it was. If you have problems, they are not because of what happened to you on our watch. Some false rules applied to victims of Childhood Sexual Abuse are: At the very least, you want the manufacturers to be GMP certified. You go to sleep every night on time. You’re in bed a full eight hours. Your room is cool and dark. You don’t drink coffee after breakfast and you avoid alcohol.

Self-worth and the digital world

This is to say that a small gesture or token has the potential of triggering another that is so much bigger and far more significant. Go all out! Break away from the downward pull of gravity. Start your thrusters going. Prove to yourself that the waiting is over and the hoping is past — that faith and action have now taken charge. It’s a new day, a new beginning for your new life. With discipline you will be amazed at how much progress you’ll be able to make. What have you got to lose except the guilt and fear of the past? Now, I offer you the next challenge: Make this — the first day of your new beginning — a part of the week of new beginnings. Go ahead, see how many things you can start and continue in this, your week of new beginnings. Then, make this the month of new beginnings . I learned that not only could I share what I wrote with Dr Jaremko, but I could also talk to him about anything–and–in spite of the shame and self-doubt that shackled me, his opinion that I was a brave, resilient survivor remained intractable. Upon completion of the novel, Dr J told me that what I’d written was very good and could help a lot of people. I decided to go for it: I found a literary agent, and she sold Courage in Patience to a publisher. Next, I wrote Hope in Patience, and, two years later, Truth in Patience. About the time I wrapped up writing the third article, I knew that I was nearing the end of my metaphorical journey from Texas to Alaska, and soon after concluded my therapeutic relationship with Dr Jaremko. One thing’s for sure: it’s not a future I could have forecast when I started that journey. I would never have dreamed that I could not only survive, but thrive, and that many years later, I’d be co-writing a article with Dr J. , using the character I based on him–Dr Matt–as a vehicle for helping others on their trauma recovery journey. This article could be categorized as creative non-fiction, a term literature experts use to describe writing that presents non-fiction material through the aid of fictional storylines.

We took two characters (Dr Matt and Ashley) from Beth’s The Patience Trilogy–Courage, Hope, and Truth–and created a group therapy scenario led by Dr Matt and attended by Ashley–she’s now 19–and several other members, to illustrate how recovery can and does happen. As an expert in this powerful medication, I’ll show how you might benefit from its remarkable antidepressant effects. Ketamine can often cure depression, even when other treatments have failed. We’ll also take a look at how food, nutrition, and cognitive behavioral therapy might help. If you or someone you love suffers from depression, read on. We’ll discuss depression in greater detail in piece of writing. Here’s the great news. One of the easiest things you can do for your health doesn’t involve the gym, kale, or sacrifice. In fact, you don’t need to give anything up or break a sweat. All you need to do is drink (more) coffee. You read that right. Leverage lightens otherwise heavy loads and makes work easier. The ability to find leverage in day-to-day life situations is a major contributor to success. By helping us conserve energy and resources we can devote the saved energy to other areas and accomplish more than when we devote all our actions to only one particular task. Inertia is a basic physical principle that is related to motion. Inertia minimizes energy use by limiting motion and action. This is common in the human condition when we allow ourselves to be moved forward by circumstances rather than concerted personal effort. Inertia sets in when we feel that we have no control over our circumstance so we just end up riding the wave and letting it deliver us where it will. This can be a dangerous way of thinking because we lose control of our actions and behaviors by letting external forces dictate our course of action and what happens to us a result. We should always strive to exercise some level of control over the situations in our lives and take responsibility for what happens to us by actively making decisions that are in line with our goals and objectives.

Thanks for making it through to the end of Mental Models Tools, let’s hope it was informative and able to provide you with all of the tools you need to achieve your goals, whatever it is that they may be. A minor event or series of events that seemed challenging (for example late trains, lost keys, a financial loss) Ongoing adversity (for example long-term illness of yourself or a loved one) Day-to-day annoyances that tend to trip us up Try to be specific and identify an actual scenario – something with which you have had to contend. Considering your answers, take a moment to think about how resilient you would say that you are now, so that you have something to compare it with at the end of this article. Of course, most of us are more resilient in some situations than others. We all know someone who is ferociously able to cope in the working environment but falls to pieces in a home situation. And the reverse. This will be linked to where they place the meaning in their life, which we will come back to later. What does a resilient response to a situation look like? To demonstrate this using the examples listed, suppose you are running for an elective supervisory role at the office and your colleagues are to decide through voting who gets to occupy the position. The simple cup of coffee along with a well-placed compliment might go a long way in swaying a colleague to vote your way. Here, the compliment would serve as a polite gesture of you warming up to him and the cup of coffee would instill in the unsuspecting colleague a feeling of being beholden to you. It is clear that a mere compliment and a cup of coffee are by no means close in magnitude to a vote to a supervisory role. This is a mere demonstration of just how far the power of rewards can be used to drive one’s agendas in a subtle way. Absurd as it may sound, helplessness is sometimes power. Only the most experienced manipulators are able to capitalize on this. This may be a manipulator in disguise, a needy tycoon, and a helpless giant. Caution must, however, be exercised lest you tag a genuinely needy friend a manipulator.

A manipulator in need will form close ties with you, always making sure to inform you how appreciative he or she is of your help. and then the year of new beginnings. By the time you’ve completed your first year you’ll never again be claimed by the past — past habits, past influences, past regrets, past failures. As the Bible says, you’ll now be ready to fly with the eagles. Success is the fifth key word. And like each of the concepts already discussed, it has multiple layers of meaning. Success is also an elusive notion, a paradox. After all, it is both a journey and a destination, isn’t it? It’s the steady, measured progress toward a goal and the achievement of a goal. Success is both an accomplishment and a wisdom that comes to those who understand the potential power of life. It’s an awareness of value and the cultivation of worthwhile values through discipline. Of course, our characters are amalgams of people we have known and with whom we have worked. We could not present cases about real people for confidentiality reasons, but we can describe the therapy context and process in a realistic manner by using the literary license provided by creating storylines. Although these are all fictional characters, please think of them as actual people. The situations they survive, their struggles, triumphs of reclaiming their lives, and potential for thriving are all realistic. Our purpose in using this unique amalgam of non-fiction and fiction is to deepen the understanding of PTSD and allow for a fly on the wall perspective of observing the recovery process. Our narratives of seven individuals struggling through the process of trauma recovery allows the reader to get an idea of what the various possibilities of recovery might look like. To the victim, the actual trauma is only the first part of the story. What comes after it is a narration yet to be composed. Recovery requires developing a new and healthy narration of one’s life (Meichenbaum, 2012).

Hopefully the reader can obtain inspiration here for his or her own recovery storyline. One of America’s favorite drinks is also one of the healthiest. With each cup, you’ll enjoy more energy, focus, and health. The natural antioxidants, oils, caffeine, and nutrients in your cup of Joe will help prevent depression, diabetes, and Alzheimer’s disease. There’s some exciting new scientific research on this wonder food I’ll share with you in piece of writing 3. We’ll look at how much you should drink and when. Read on, and toast to your health. I’m here to tell you that you don’t need to settle. There’s no reason that you should suffer through life with a mediocre career. If your goal is to create a company, rise to CEO, publish a new piece of writing, become a doctor, star in a movie, turn heads as a model, or give back to your community through charity, you deserve the energy and vitality to get the job done. Don’t come home at the end of the day too tired to work out, play with your kids, or spend quality time with your partner. Just because you’ve finished this article doesn’t mean there is nothing left to learn on the topic, and expanding your horizons is the only way to find the mastery you seek. Now that you have made it to the end of this article, you hopefully have an understanding of how to get started building new mental models, as well as a strategy or two, or three, that you are anxious to try for the first time. Before you go ahead and start giving it your all, however, it is important that you have realistic expectations as to the level of success you should expect in the near future. While it is perfectly true that some people experience serious success right out of the gate, it is an unfortunate fact of life that they are the exception rather than the rule. What this means is that you should expect to experience something of a learning curve, especially when you are first figuring out what works for you. This is perfectly normal, however, and if you persevere you will come out the other side better because of it. Instead of getting your hopes up to an unrealistic degree, you should think of your time spent improving your mental models as a marathon rather than a sprint which means that slow and steady will win the race every single time. The Ultimate Mastery Guide on Mind Control and Body Language. Do not take everything too seriously!