CURE YOUR DEPRESSION
Depression And Heart Disease
By Susan Nolen-Hoeksema, Ph.D.
Depressive symptoms, unhealthy eating habits, excessive alcohol consumption and united to create a space that is so poisonous for women that we have called the toxic triangle. Eat, Drink, Overthinking will help you understand your relationship with the toxic triangle. It is not just for women suffering from clinical depression, diagnosis of eating disorders or alcoholism. It is for women who dance around the edges of the triangle toxic, with moderate symptoms of depression, poor eating habits or alcohol abuse
Eat, Drink, Overthinking teaches women how to transform their vulnerabilities into strengths, to help women acquire the tools to change the way you handle stressful situations. Here are some important steps toward positive change:
1. Step back and see what they think and feel.
One way is to use techniques of attention, you learn to observe thoughts, feelings, bodily sensations, and memories without immediately qualified them as good or bad. We learn to have more compassion for ourselves, in response to our thoughts and feelings can be a friend rather than as a slave to a master. The opportunity to step back and observe rather than be overwhelmed or driven by our emotions, we become more able to choose how they want to feel and act in difficult situations.
technical note as you learn to be more aware of the moment. By practicing "being with" our feelings and thoughts can become less afraid and overwhelmed by them, and therefore less motivated to go out with unhealthy behaviors. We also learn about ourselves, the terms under which we have internalized social pressures expressed in some way (eg in terms of how much we weigh) or behave a certain way (for example, would always pass needs of others before our own).
If the techniques do not draw attention to you, try keeping a record of major events of the day and what they feel and think about them. There may be something specific that triggers these impulses and feelings - a difficult interaction with another person, eating out, being home alone. Or they can come from anywhere. Whatever, just write what happens, then paused a moment and tune into what's happening in your head.
It is possible that you can begin to recognize the theme of relationships and specific relationship of your newspaper accounts. When you begin to recognize the role of key people in these difficult times, use your skills to consider reflecting what is on them to help you feel sad or anxious, or desire to drink or eat.
2. You mention a positive image.
Close your eyes, calm, and evokes a very positive image of yourself. You look that good in the morning, get dressed. What are his interactions with his family like? What the rest of the day? It is not the same job you have? They interact with others? What kinds of things she did during the day? How is it? At the end of the day, what it does?
Now turn attention to the real you and how your body feels. There is a feeling of happiness and joy at the prospect of you positive? Or frustration and defeat? Focus on what's happening in your mind. Some of the positive aspects that you probably can not represent the goals they have internalized the messages based on what society - and other women - should be.
Then you scroll down the positive band of the day. Close your eyes, and before the band plays again, saying: "Be gentle Be nice Be realistic .. Accept who you are .. "Then try to relaunch the band. What a difference this time look positive? There are things about them, more like real you and what are the characteristics of life or it bears little resemblance Real with you? For example, you probably still positive news has a very different relationship with her husband than you. Or maybe it was a good party without alcohol, the Real You seem to need a drink to relax. Was it the energy and interest in what he does, while the Real You is always tired and unmotivated?
Run the tape back several times and each time started by saying: "Be gentle Be nice Be realistic .. Accept who you are .. "Note that the difference between the positive and the Real You return again and again, because they are likely to be the change you want to do it. Take a piece of paper and write any changes in approach to language goals - new behaviors or lifestyles that you want to move, rather than things you want to avoid or stop smoking.
3. Make a plan to move toward the positive.
Now you're ready to start working to achieve these positive goals. Make a list of simple things of everyday that you find enjoyable, and are relatively easy to do. One of the most important steps to move away from binge eating and more positive to you is to find things to do, which can take your mind off of your request would be filled during the normal mood. Plan activities for the time between meals and snacks, when they have nothing else to do. When you feel an urge to gorge on food or alcohol, go back to something that you did and enjoyed before.
The activities we have developed, as they seek to brighten your mood, you remove negative overthinking, and fills time would otherwise be spent orgies. These are small steps, even critical, in a positive way for you. Now you're ready to take important measures - those that begin to swell the problems in your life that drive your thoughts and unhealthy behaviors, and helping to reshape the real you You positive.
Take one of the main objectives, or if you want to make a significant change in your life and wonder how they apply to each of the following steps.
a) generate as many activities as possible to advance towards your goal as you can imagine, without judging whether one of them is "good" or "bad."
b) Rank each of these activities, thinking how it will be easy to achieve, and how far would you be going towards your goal. If you're thinking, "That will not work nothing will!" Try to use your healing techniques to slow down and be more open and gentle with yourself.
c) Once you decide which would be very helpful in moving toward your goal, develop a plan to get there. For example, if you decided that you should take some courses to improve your professional skills and find a new job, your first step is to investigate a local educational institution. The second step is to register for a course relevant. The third step is to take the course. It may also be useful to take into account the resources available for each step. For example, you might need to look into financial aid.
d) The first step of your plan. Programming simple activities, such as "Search the course catalog course" may sound silly, but the act of programming, you will be more committed to doing business, and ensure that you find time to do so.
e) Once you go through the planned activities, assess the extent to which they worked. How do you feel? They do what you wanted?
f) At this point, you may need to revise the plan, especially if you do not go as far on the path to your goal than you expected. Again, be gentle and generous with yourself - you do not achieve positive overnight, as you travel overnight toxic triangle. You may need to return to step 1 and repeat the process to generate ideas as you get closer to your goals.
g) or not everything has been tried with success, reward you for trying everything! For example, enjoy a meal at your favorite restaurant or coffee with a friend.
empathy for women and strong emotional ties to others may lead to toxic triangle, but they can also help get rid of him.
Copyright © 2006 Susan Nolen-Hoeksema
Author: Susan Nolen-Hoeksema, Ph.D. is the author of eating, drinking, Overthinking: The Toxic Triangle of Food, alcohol and depression and how women can break free (January 2006 24.00US $ / CAN $ 31.95, 0 -8050-7710-3) and is a professor of psychology at Yale University. She was doing research on women's mental health for twenty years. Former director of the Institute for Research on Women and Gender at the University of Michigan, Nolen-Hoeksema has received the Leadership Award and the early career of the American Psychological Association and received an Award of Excellence Research at the University of Michigan. She lives in Connecticut with her husband and young son.
Depressive symptoms, unhealthy eating habits, excessive alcohol consumption and united to create a space that is so poisonous for women that we have called the toxic triangle. Eat, Drink, Overthinking will help you understand your relationship with the toxic triangle. It is not just for women suffering from clinical depression, diagnosis of eating disorders or alcoholism. It is for women who dance around the edges of the triangle toxic, with moderate symptoms of depression, poor eating habits or alcohol abuse
Eat, Drink, Overthinking teaches women how to transform their vulnerabilities into strengths, to help women acquire the tools to change the way you handle stressful situations. Here are some important steps toward positive change:
1. Step back and see what they think and feel.
One way is to use techniques of attention, you learn to observe thoughts, feelings, bodily sensations, and memories without immediately qualified them as good or bad. We learn to have more compassion for ourselves, in response to our thoughts and feelings can be a friend rather than as a slave to a master. The opportunity to step back and observe rather than be overwhelmed or driven by our emotions, we become more able to choose how they want to feel and act in difficult situations.
technical note as you learn to be more aware of the moment. By practicing "being with" our feelings and thoughts can become less afraid and overwhelmed by them, and therefore less motivated to go out with unhealthy behaviors. We also learn about ourselves, the terms under which we have internalized social pressures expressed in some way (eg in terms of how much we weigh) or behave a certain way (for example, would always pass needs of others before our own).
If the techniques do not draw attention to you, try keeping a record of major events of the day and what they feel and think about them. There may be something specific that triggers these impulses and feelings - a difficult interaction with another person, eating out, being home alone. Or they can come from anywhere. Whatever, just write what happens, then paused a moment and tune into what's happening in your head.
It is possible that you can begin to recognize the theme of relationships and specific relationship of your newspaper accounts. When you begin to recognize the role of key people in these difficult times, use your skills to consider reflecting what is on them to help you feel sad or anxious, or desire to drink or eat.
2. You mention a positive image.
Close your eyes, calm, and evokes a very positive image of yourself. You look that good in the morning, get dressed. What are his interactions with his family like? What the rest of the day? It is not the same job you have? They interact with others? What kinds of things she did during the day? How is it? At the end of the day, what it does?
Now turn attention to the real you and how your body feels. There is a feeling of happiness and joy at the prospect of you positive? Or frustration and defeat? Focus on what's happening in your mind. Some of the positive aspects that you probably can not represent the goals they have internalized the messages based on what society - and other women - should be.
Then you scroll down the positive band of the day. Close your eyes, and before the band plays again, saying: "Be gentle Be nice Be realistic .. Accept who you are .. "Then try to relaunch the band. What a difference this time look positive? There are things about them, more like real you and what are the characteristics of life or it bears little resemblance Real with you? For example, you probably still positive news has a very different relationship with her husband than you. Or maybe it was a good party without alcohol, the Real You seem to need a drink to relax. Was it the energy and interest in what he does, while the Real You is always tired and unmotivated?
Run the tape back several times and each time started by saying: "Be gentle Be nice Be realistic .. Accept who you are .. "Note that the difference between the positive and the Real You return again and again, because they are likely to be the change you want to do it. Take a piece of paper and write any changes in approach to language goals - new behaviors or lifestyles that you want to move, rather than things you want to avoid or stop smoking.
3. Make a plan to move toward the positive.
Now you're ready to start working to achieve these positive goals. Make a list of simple things of everyday that you find enjoyable, and are relatively easy to do. One of the most important steps to move away from binge eating and more positive to you is to find things to do, which can take your mind off of your request would be filled during the normal mood. Plan activities for the time between meals and snacks, when they have nothing else to do. When you feel an urge to gorge on food or alcohol, go back to something that you did and enjoyed before.
The activities we have developed, as they seek to brighten your mood, you remove negative overthinking, and fills time would otherwise be spent orgies. These are small steps, even critical, in a positive way for you. Now you're ready to take important measures - those that begin to swell the problems in your life that drive your thoughts and unhealthy behaviors, and helping to reshape the real you You positive.
Take one of the main objectives, or if you want to make a significant change in your life and wonder how they apply to each of the following steps.
a) generate as many activities as possible to advance towards your goal as you can imagine, without judging whether one of them is "good" or "bad."
b) Rank each of these activities, thinking how it will be easy to achieve, and how far would you be going towards your goal. If you're thinking, "That will not work nothing will!" Try to use your healing techniques to slow down and be more open and gentle with yourself.
c) Once you decide which would be very helpful in moving toward your goal, develop a plan to get there. For example, if you decided that you should take some courses to improve your professional skills and find a new job, your first step is to investigate a local educational institution. The second step is to register for a course relevant. The third step is to take the course. It may also be useful to take into account the resources available for each step. For example, you might need to look into financial aid.
d) The first step of your plan. Programming simple activities, such as "Search the course catalog course" may sound silly, but the act of programming, you will be more committed to doing business, and ensure that you find time to do so.
e) Once you go through the planned activities, assess the extent to which they worked. How do you feel? They do what you wanted?
f) At this point, you may need to revise the plan, especially if you do not go as far on the path to your goal than you expected. Again, be gentle and generous with yourself - you do not achieve positive overnight, as you travel overnight toxic triangle. You may need to return to step 1 and repeat the process to generate ideas as you get closer to your goals.
g) or not everything has been tried with success, reward you for trying everything! For example, enjoy a meal at your favorite restaurant or coffee with a friend.
empathy for women and strong emotional ties to others may lead to toxic triangle, but they can also help get rid of him.
Copyright © 2006 Susan Nolen-Hoeksema
Author: Susan Nolen-Hoeksema, Ph.D. is the author of eating, drinking, Overthinking: The Toxic Triangle of Food, alcohol and depression and how women can break free (January 2006 24.00US $ / CAN $ 31.95, 0 -8050-7710-3) and is a professor of psychology at Yale University. She was doing research on women's mental health for twenty years. Former director of the Institute for Research on Women and Gender at the University of Michigan, Nolen-Hoeksema has received the Leadership Award and the early career of the American Psychological Association and received an Award of Excellence Research at the University of Michigan. She lives in Connecticut with her husband and young son.
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