TIPS FOR IMPROVING YOUR MOOD

Tips for Improving your Mood

1. Exercise
Exercise helps you to feel better and improves your self-esteem. Make some time every day or as often as possible so you can get some exercise.

2. Take the time to do things you enjoy.
Make a list of things you like to do. Call it your “life list.” Then do something from your life list every day. It will brighten your day.

3. Have a Hobby.
Spending time doing something you love to do generates an optimistic feeling and adds excitement to your life.

4. Do things that make you feel good about your appearance.
A new haircut, a new set of clothes, special make-up, and maintaining your physical health can do miracles for your attitude.

5. Spend time with people who make you feel good about yourself and with people who treat you well.
Avoid people who treat you poorly. Almost everybody has a friend that makes them feel good when they are together. Spend more time with them. Then, of course, avoid spending time with those who are destructive and make you feel bad about yourself.

6. Be happy about your environment.
Whether you live in a single room, a small apartment or a large home, make that space comfy and beautiful for you. If you share your living space with others, have some space that is just for you, a place where you can keep your things and know that they will not be disturbed, then decorate it any way you choose.

7. Display items that you find attractive or that remind you of special times or people in your life.
If the cost is a factor, use your creativity to think of inexpensive or free ways that you can add to the comfort and enjoyment of your space.

8. Take opportunities to learn something new or increase your skills.
Take a class or go to a seminar. Many adult education programs are free or very inexpensive.

9. Do things that make you feel better about yourself.
If you keep doing those things that you know will make you feel better about yourself, like going on a diet, beginning an exercise program or keeping your living space clean.

10. Make it a point to treat yourself well every day. 
You will find that you will continue to learn new and better ways to take care of yourself. As you incorporate these changes, your self-esteem will continue to improve.

http://www.mindfuljourneycenter.com/tips-for-improving-your-mood/

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Emotional Trauma’s Surprising Effect on Children

A study, published recently in the Journal of Psychiatric Research, finds that emotional trauma at a young age may cause changes to the brain that are similar to head trauma. The study results suggest a childhood trauma could cause inflammation in the brain that’s similar to what is seen in concussion, this inflammation could linger. This could lead to long-term consequences such as the development of psychiatric disorders later. “Knowing the levels of any biological marker will help us identify patients at higher risk and suggest comprehensive, intensive treatment from the beginning”. A similar study of soldiers who were exposed to intense stress reported similar findings.

For the full article: http://health.clevelandclinic.org/2015/03/emotional-traumas-surprising-effect-on-children/

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Control Your Anger by Managing Your Stress

Control your Anger

There is a myth that anger has to be expressed or else you will explode into a violent rage. The anger will build up like water behind a dam. If you do not express it, then it will come bursting out all at once and destroy everything in the process. Research strongly differs with this myth. The research shows that displaying your anger does not benefit. The more you act angry or think angry thoughts, the more you feel angry. Anger feeds on itself. It never helps to hit walls or pillows or to yell. It just makes you act angrier.

What does anger do to people?

1. Anger stuns and frightens people.
2. It makes people feel bad about them. The more anger you express, the less effectiveness your anger becomes.
3. People distance themselves from you.
4. Anger cuts off from genuine closeness.
5. The more you act aggressively, the more you want to continue the attack and really rub people’s noses in it.
6. Anger causes continued aggression from both parties.
7. It does not stop. It goes on and on, fueling itself in the process.
8. It leads to rigidity. Both parties become stuck and inflexible.
9. It causes the other person to act defensive and resistant.
10. People shield themselves from your anger by avoiding you.

Anger people feel like victims caught in a trap. They desire closeness but have a fear of abandonment. Their friends seem selfish and insensitive, their employers seem cheap and uncaring, and their lovers seem unappreciative and withholding. Life is no fun.

Anger is your choice

You do not have to act angry. You can solve your problems in other ways. Until now, anger has been automatic. It has been a decision made without thinking or a choice made out of habit. You spent years thinking that anger was saving you or helping you while all the time it was hurting you. You want to be loved and accepted. Anger never will get you that. Believe it or not, you can feel angry and act in a way that is not more productive. The function of anger is to stop stress. Your problem is stress, no anger.

Anger helps you to cope with stress in several ways:

1. Anger blocks the awareness of pain.
2. It discharges high levels of fear, hurt, guilt, and sadness.
3. It discharges the pain that develops when your needs are frustrated.
4. It erases the guilt.
5. It places the blame on someone else.

There are many ways of discharging stress other than acting angry. You can cry, exercise, work, make a joke, write in your journal, go through a relaxation exercise, verbalize your feelings, ask for what you want, problem solve, listen music, and many other things.

http://www.mindfuljourneycenter.com/control-your-anger-by-managing-your-stress/

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FULL LIFE

Full Life

If you want a full life, you need to transform your way of living. We present six ways suggested by Sergio Sinay, Gestalt Therapist for a Full Life:

1. All your acts should be based on what you want. Whatever you need. When you want to achieve some goal ask yourself What is the purpose of this goal in my life? Does this goal help me to live in a state of fullness, according to my actual needs, beliefs, priorities and values?

2. Your decisions and actions should respond to a life that allows you to live a life with meaning and purpose. And that this project meets your values, beliefs, intuition and inner voice. Later on, you will enjoy your journey through life.

3. Do not propose your achievements based on the experiences and expectations of others, without any purpose or personal meaning. Doing so may lead you to an unfulfilled and unhappy life.

4. Learn and practice a life of significance and do not confuse being happy with accomplishments or material or superficial possessions only. You could get hurt and frustrated.

5. Give a personal sense to who you are, your life, what you do and what you decide at any time.

6. Reflect on the actions that you perform daily. Be responsible and commit to the achievement.

http://www.mindfuljourneycenter.com/full-life/

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Traumatic Incident Reduction (TIR)

Traumatic Incident Reduction (TIR)

Traumatic Incident Reduction (TIR) is a powerful tool for use in the rapid and successful resolution of virtually any trauma-related condition. TIR has also been successful in treating specific phobias, depression, and anxiety, as well as other unwanted feelings. Please contact us for more information and to learn how you can benefit from this technique. Visit: http://www.mindfuljourneycenter.com/traumatic-incident-reduction/

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The Irrationality of Alcoholics Anonymous

The Irrationality of Alcoholics Anonymous

Alcoholics Anonymous was established in 1935, when knowledge of the brain was in its infancy. It offers a single path to recovery: lifelong abstinence from alcohol. The debate over the efficacy of 12-step programs has been quietly bubbling for decades among addiction specialists, researchers have debunked central tenets of AA doctrine and found dozens of other treatments more effective. It has taken on new urgency with the passage of the Affordable Care Act, which requires all insurers and state Medicaid programs to pay for alcohol- and substance-abuse treatment. The 12 steps are so deeply ingrained in the United States that many people, including doctors and therapists, believe attending meetings, earning one’s sobriety chips, surrender their ego, accept that they are “powerless” over booze, never taking another sip of alcohol, make amends to those they’ve wronged, and pray is the only way to get better.

To read the full article: http://www.theatlantic.com/features/archive/2015/03/the-irrationality-of-alcoholics-anonymous/386255/?utm_source=SFG%2B

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Trauma and Nightmares

Trauma and Nightmares

Following a traumatic event people can experience nightmares within a few days or even the next day. Nightmares can be very vivid and interfere with the quality and quantity of rest a person is getting. This can affect the brain; the brain needs good and enough sleep to rest, to heal and to cope with a traumatic event. It is important to be able to deal with this because if the nightmares continue for more than a month and there are other symptoms then we can be dealing with Post Traumatic Stress Disorder (PTSD). This article offers some advice on how you can work through nightmares.        

For the full article: http://www.goodtherapy.org/blog/when-trauma-follows-you-into-your-nightmares-0708144

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Immune response is linked to genetic markers for PTSD

Immune response is linked to genetic markers for PTSD

A new study of blood samples from US Marines has identified genetic markers associated with post-traumatic stress disorder that are also linked to the immune system response. The research team - from the US and UK - says the discovery could lead to new diagnostic techniques and treatments for the condition, as well as predict which individuals are most at risk for the disorder. The researchers explain that adopting this approach could lead to the creation of a blood panel of biomarkers that could help identify which individuals are at risk of PTSD. What is more, they say the molecular information from blood samples could be used to develop personalized prevention and treatment strategies for the disorder.

To read the full article: http://www.medicalnewstoday.com/articles/290691.php

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Students are not seeking Mental Health help

Students are not seeking Mental Health help 

A student at a prestigious university posted this on Facebook before committing suicide: “I needed time to work things out and to wait for new medication to kick in, but I couldn’t do it in school, and I couldn’t bear the thought of having to leave for a full year, or of leaving and never being readmitted”. A number of students are not seeking Mental Health help and students receiving Mental Health treatment are lying to their therapists because of a possible threat that they will be withdrawn from the school or hospitalized for their conditions. “The student had already withdrawn from and been readmitted to Yale once; the school’s policies state that a second readmission will only be considered "under unusual circumstances”.

http://www.theatlantic.com/education/archive/2015/03/when-mentally-ill-students-feel-alone/386504/

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Relax and soothe yourself

Relax and soothe yourself

Learning to relax and soothe yourself is very important for many reasons. When you are relaxed, your body feels better. It also functions in a healthy way. In a state of relaxation, your heart beats more slowly and your blood pressure is reduced. Your body is no longer in a state of constant emergency, preparing to either confront a stressful situation or run away from it. As a result, it is easier for your brain to think of healthier ways to cope with your problems.

Included here are some simple relaxations and soothing activities that are meant to bring you a small amount of peace in your life.

1.       Burn scented candles or incense in you room.

2.       Find a place that is soothing for you to look at, like a park or a museum.

3.       Carry a picture of someone you love.

4.       Listen to music.

5.       Listen to recording of a relaxation exercise.

6.       Listen to a recording of nature sounds, such as birds or another wildlife.

7.       Practice deep breath.

8.       Pray.

9.       Practice Dancing Mindfulness.

10.   Carry gum, chocolate or another candy with you to eat when you are feeling upset.

If some of this activities doesn’t help you feel relaxed, or makes you feel worse, don’t do it. Try something else. And remember, each one of us id different.  As you explore this list, think about what works best for you and be willing to try something new if it sounds exciting.

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What Impact has Sexual Orientation and Gender Identity on Suicide Risk?

What Impact has Sexual Orientation and Gender Identity on Suicide Risk?

This article shows that lesbian, gay, bisexual, and transgender (LGBT) populations are at increased risk for suicide. Elevated rates of mental disorders and suicidal behavior are attributed to greater exposure to prejudice, discrimination, victimization and negative social views. Discriminatory laws and policies increase the prevalence of mental disorders in LGB adults. There is an increased suicide attempts in LGB youths who lack supportive social environments, including protection against bullying and discrimination. Family rejection is also strongly related to depression and suicide attempts in LGB youths. Treatment requires that practitioners be familiar with the culture of LGBT life.

To read the full article: http://www.psychiatrictimes.com/special-reports/impact-sexual-orientation-and-gender-identity-suicide-risk-implications-assessment-and-treatment/page/0/1#sthash.0vYTReIi.dpuf

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Which antidepressant medications carry the highest risk for suicide and self-harm?

Which antidepressant medications carry the highest risk for 

suicide and self-harm?

In patients with clinical depression, rates of suicide and self-harm are similar among those treated with selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants, but higher among those treated with other antidepressants.

This is a large study but the data is far from solid. There were a small number of events and there were differences in how all these medications were prescribed. If one type of medication was prescribed more often to patients with more severe depression, then the increased suicide risk with the use of this type of medication would relate to the severity of the depression treated and not to an effect of the medication. The most important message in this article is that it showed the increased rate of suicide occurs in the first 28 days after starting an antidepressant medication and in the 28 days after stopping the medication, these are the times when we have to increase the vigilance for suicidal ideations. 

For the full article: http://www.jfponline.com/clinicaledge/view-by-date/single-article/suicide-self-harm-rates-and-antidepressants/94057828c0eb3efe0b034c5cc269f2ba.html

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BE HAPPY TOGETHER

BE HAPPY TOGETHER

Getting married, living together and lead a happy life, has always been a controversial issue. For many, a fantasy, for others a reality. Very often people have irrational thoughts and beliefs about marriage or conjugal union. Unfortunately, for many these issues are perceived as an action that limits and/or deprive freedom and autonomy. But what truth there is in these beliefs? Is it possible that the origin of these ideas, perceptions and beliefs are the product of social learning?

There is no doubt that society has much to do with this reality. Negative experiences of others, among other factors promote this kind of belief. "Will you throw a rope around your neck," a phrase very popular when it comes to these matters. Why this action is perceived this way? There is no better explanation than ignorance.

Marriage is a social institution that creates a conjugal bond. The individual interpretation we give marriage depends on the meaning and value we give to love and the conjugal bond. When you are in a relationship where you think and you feel that you cannot be authentically you, it is very likely that the desire and fantasy of being alone originates, due to you start to need time to be alone. It is at that moment when feelings of resentment, anger and frustration start causing conflicts in couple’s life. In some cases, infidelity.

A conjugal bond is considered healthy when both people visualize the union to enjoy each other, as they are guided by a commitment, responsible vision of respect and not individualistic (selfish). The union is not just being together in good times only, nor does it grant the right to any party to appropriate or govern the other depriving of the freedom to be authentic. If you think and perceive this union in this way, you are basing it on a belief system that is far from what is truly love. Surely you will live in a troubled, unhappy and stuck relationship.

It is not healthy to negotiate the freedom to be independent and to be who you are. Why think otherwise? Why think that we should have a passive or submissive role? Married life is a matter of loyalty, responsibility commitment, trust, respect individual needs and a decision to freely share who we are, without losing the personal identity. Married life does not confuse the reason to be together. Among the reasons for wanting to be together and share one life is because being together adds value to their lives; sharing their freedom, while being who they are, while remaining autonomous and everything else. "I am happy and happier when we are together."

Dr. Caroline Rodriguez

Psychologist and Counselor

http://www.mindfuljourneycenter.com/happy-together/

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A serious fall may develop symptoms of Post-Traumatic Stress Disorder

A serious fall may develop symptoms of Post-Traumatic Stress Disorder 

Article in “Health Behavior News Service” shows that older adults who experience a serious fall may develop symptoms of post-traumatic stress disorder (PTSD) in the days following the event. Women, people who were unemployed or who had less education were more likely to report post-traumatic stress symptoms, as were those with injuries to the back or chest. "Anyone who goes through an accident in which they feel their life may be in danger or they could get physically harmed can develop post-traumatic stress symptoms," the author states.

For the article: http://www.sciencedaily.com/releases/2014/09/140911163114.htm

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FULFILLING YOUR GOALS: IDENTIFY AND ELIMINATE OBSTACLES

FULFILLING YOUR GOALS: IDENTIFY AND ELIMINATE OBSTACLES

Take the opportunity to continue or start new objectives (goals). Goals you want to achieve in your life and you have identify that you want to explore new avenues that will allow you to feel better about yourself and certainly will give you the opportunity to have a healthier lifestyle and happiness. For this, you have to establish what many people call the ‘resolutions’.

The word resolution implies action and effect to work something out. Resolutions are usually things that you want to achieve, such as quitting smoking, losing weight, finish an academic degree, changing jobs, among other desires. Now, the easy part is to wish and decide. Once you have done this, you need to have ideas of what actions you must do to achieve it and develop a plan of action. However, if during this journey you feel your goal is unattainable and you begin to experience and feel discouraged. What happened?  You will never accomplish anything.

IF YOU IDENTIFY WITH THIS EXPERIENCE I INVITE YOU TO THINK ABOUT SOME OF THE POSSIBLE FACTORS THAT INTERFERE WITH ACHIEVING YOUR GOALS.

1. Lack of self-efficacy. The term self-efficacy (Bandura, 1977) represents a vital aspect when we make changes and develop new behaviors. Without it there is no motivation and therefore, your behavior will not promote you to move to a different situation. A person with a sense of self-efficacy is one that truly believes it has the capabilities to perform in all he seeks to achieve. This is necessary since it will allow to get the results you want. Ask yourself: Do you really feel able to achieve it.

2. Cognitive Distortion. Lack of self-efficacy influences the way you feel, think and act. If you have a low sense of self-efficacy you will experience low self-esteem because deep inside you do not feel you’re good enough or able to do. You begin to feel, think and act like you’re not worthy to make those changes in your life and the positive things you want for yourself. This could involve feelings of sadness, anxiety and helplessness.

3. Old habits of behavior. Habits are learned conduct patterns and that are basically automatic and reinforced as part of you for long time. These serve as elements of self-sabotage. Some people sabotage themselves with postponing the start of new actions (habits), allowing their behaviors and emotions control them without paying attention to what they do or do not do.

4. Unreasonable expectations. When proposed objectives are too far from reality and/or personal resources, which will allow you to reach your set goals. To questions, if it is really possible to achieve what you want is a good thing. Otherwise may result in feelings of inferiority and frustration.

5. Unrealistic time expectations. Significant changes take time, therefore, be cautious in giving in before obtaining the desired results and achievements. Remember the great results are not immediate. To think otherwise could ruin your plans. 

6. Not having clear objectives and/or priorities. If you are not truly aware of your goals and your set priorities in your life; it will be difficult that your everyday actions will allow you to take the time, energy and attention to achieve your goals.

7. Negative interpersonal relations. Unfortunately, we live in a society that emphasizes the negative and reinforces conformity, failure. Stay away from every relationship and interaction with people who in one way or another do not promote the achievement of your goals. You really do not need them. 

You most likely identify with some. If so, add them to your list of resolutions. Take each obstacle and consider it as one more goal to solve. Identify possible solutions for each obstacle and create an action plan to resolve each. Review your goals and the steps needed to achieve your goal. Use a flexible table that you can modify as need it over time. Keep a journal where you can write everything and track your efforts and progress. Identify and write new obstacles that may arise along the way (remember everything is not perfect and there are things out of your control). Keep the notion of how you may solve any problem with the obstacles that may occur in meeting your goals. Finally, watch your thoughts. If you believe in yourself and persist, you will achieve your goals.

http://www.mindfuljourneycenter.com/fulfilling-goals-identify-eliminate-obstacles/

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Dancing Mindfulness Facilitator Training

Dancing Mindfulness Facilitator Training
By Mindful Journey Center
 Fort Lauderdale, FL, May 1-3 2015

If you are currently teaching any type of wellness-related class (yoga, Pilates, Tai Chi, dance, related modalities), if you are a classroom teacher, or a licensed/trained helping professional of any kind (e.g., counselor, psychologist, social worker, nurse, psychiatrist, CD counselor), you are welcome to take this weekend facilitator training intensive! Graduate students are welcome. You MUST complete the whole weekend agenda to be awarded certification on behalf of Mindful Ohio. 


Mindfulness is the simple practice of noticing without judgment, savoring the art of being in the moment. Mindfulness, psychodrama, meditation, and yoga are modalities that can promote wellness and recovery. "Dancing Mindfulness" is a practice developed by clinical counselor Dr. Jamie Marich incorporating all of these elements. Dance becomes the primary avenue through which to access mindful awareness! There are seven basic elements of a "Dancing Mindfulness" class (breath, sound, body, mind, spirit, story, and integrated experience) to help participants experience the attitudes and benefits of mindful awareness. "Dancing Mindfulness" classes range in length from 30 minutes to 2 hours, and they can be designed to accommodate a variety of populations in various settings (e.g., yoga studios, community gatherings, clinical settings, dance studios, churches, gyms).


For more information and to register: https://www.eventbrite.com/e/dancing-mindfulness-facilitator-training-certification-intensive-tickets-15249745399
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Life in Dicipline

Life in Discipline

The psychiatrist, M. Scott Peck, in his book The New Psychology of Love (1999) makes interesting proposals on how discipline is necessary to solve the life problems, very important aspect of a healthy life. As we know, the problems are part of the human existence. This is because we do not have full control of what happens to us. Some of these problems are personal in nature, sentimental, social, family, work, etc. It is a difficult and unpleasant part of life, due to unpleasant feelings (anger, sadness, anxiety, frustration, etc.) produced in the person.

In childhood, which is an important stage of the formation of the personality, the development of behaviors and strengths are promoted to allow address in a responsible and healthy way all the issues. If this does not happen will develop negative attitudes (resistance, avoidance) to the problems and sufferings, causing conflicting lives and in some severe cases, mental illness develops.

The author believes that the problems are the boundary between success and failure. Also that it is the route to live with courage and wisdom. According to Dr. Scott, there are four elements representing discipline. The development and application of these, it helps to have healthy lifestyles, balance and successful. These are postponing satisfaction, acceptance of reality, dedication to truth and balance.

Below, we briefly present these 4 elements:

1. Postpone satisfaction:

What five-year old child will be pleased with the responsibilities at home and/or school? Well, it will all depend on the love and discipline they receive from their caregivers. Here is where you must learn to be organized and discipline. Above all, learn to wait and postpone pleasures. In this experience, we teach them to accept and live with the unpleasant feelings generated by ‘problems’. The result is: a responsible adult with character facing their problems and unpleasant feelings because he is aware of the benefits. The adult is able to voluntarily postpone his satisfactions and pleasures.

2. Responsibility: 

Being responsible to assume that I am the only one to handle, resolve and face my problems. An alteration of what it means to be responsible could result in the development of two types of people: the neurotic person and the person with a character disorder. The neurotic person is one that alters their sense of real responsibility and assumes too much responsibility (“must “, “should”, “must not”) experiencing the feeling of always being the culprit of the problem and everything that happens to him. This will cause to feel very overwhelm, showing little self- esteem and value, due to everybody else comes first. On the other hand, the person with a character disorder, defined as one who lives in despair with society, avoiding any unpleasant experience involving facing and solving their problems. People who choose not take enough or any responsibility for their life and prefer to automatically think that the world is to blame for everything that happens to them. This results in continuous conflict with the outside world. The reason for this style of thinking goes back to not learning that the suffering and pain is part of life, and help with the spiritual/emotional growth as human beings. Both cases impaired the growth and spiritual/emotional maturity as human beings in life. So, accept responsibility remains the first choice, even if it means, to experience suffering.

3. Dedication to reality:

The more connected, aware the person is to his true reality, the better prepared will be to face and overcome any problems. This will allow acting with courage and having a continuous progress.

4. Balance:

Being organized, living with sanity, spontaneity, flexible and disciplined, even if these means those others may be affected. Here is where you waive the desires and feelings of satisfaction, ecstasy and pleasure, so that it can be painful and uncomfortable, but necessary to advance in life and transcend. Generally speaking, if these practices are adopted in life, there is no doubt that we would be giving us the opportunity to be happy, happier in some cases, even in times of adversity and suffering. It is important to receive and take a look at the discipline and suffering involved in a positive approach to life. Teach it and practice it.

http://www.mindfuljourneycenter.com/life-in-discipline/

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How can therapy help me?

How can therapy help me?

A number of benefits are available from participating in therapy. Therapists can provide support, problem-solving skills, and enhanced coping strategies for issues such as depression, anxiety, relationship troubles, unresolved childhood issues, grief, stress management, body image issues and creative blocks. Many people also find that counselors can be a tremendous asset to managing personal growth, interpersonal relationships, family concerns, marriage issues, and the hassles of daily life. Therapists can provide a fresh perspective on a difficult problem or point you in the direction of a solution. The benefits you obtain from therapy depend on how well you use the process and put into practice what you learn. Some of the benefits available from therapy include:
1) Attaining a better understanding of yourself, your goals and values.
2) Developing skills for improving your relationships.
3) Finding resolution to the issues or concerns that led you to seek therapy.
4) Learning new ways to cope with stress and anxiety.
5) Managing anger, grief, depression, and other emotional pressures.
6) Improving communications and listening skills.
7) Changing old behavior patterns and developing new ones.
8) Discovering new ways to solve problems in your family or marriage.
9) Improving your self-esteem and boosting self-confidence.
http://www.mindfuljourneycenter.com/how-can-therapy-help-me/
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Boundaries, your best ally for Happiness

Boundaries, your best ally for Happiness

Boundaries are your best ally for happiness when you use them to your advantage. The boundaries are the limits between two things. But, what has this to do with happiness? From the psychological perspective presented here, the boundaries help us to establish a balance between our personal needs and the needs of others. The boundaries can be considered your best ally in happiness when they contribute to healthy relationships and a lifestyle out of stress.

According to Dr. L. Pederson (2014), there are different boundaries that establish and maintain the values and security in your life. She also mentions that the boundaries are conditional to your personality, something that makes it a bit complex because these are not universal, rather unique and exclusive to each person. The following are four types of boundaries that can lead you to happiness, according Pederson. These are:

• Physical boundaries. Anything that includes some direct physical contact with you. Includes all levels of physical intimacy and sexual practice. Furthermore, what we allow to enter our body as food and beverages. In other words, anything that affects your physical well-being.

• Psychological boundaries. Includes all information about yourself, your thoughts, beliefs and values. Who knows about you and how that information is shared? Here, we include everything even conversation topics and anything else that occupies your mind space.

• Emotional boundaries. Feelings, emotions and their influence on you. How these can affect you and manipulate you. Also includes not expect anything from anyone, nor that others expect anything from you in this regard.

• Spiritual boundaries. The ability to choose a religion, spiritual life, or any other spiritual power.

• General boundaries. Everything that defines and differentiates you from others and differentiates the others from you. It is everything you need to stay healthy and safe in your relationships.

For you to practice this every day we will suggest you can reflect and describe each area boundaries that are important to you. That is, on paper describes the specifics of what physical, psychological, emotional, spiritual and general boundaries you want for yourself. Once you have done this, remember them and keep these in your mind, as these are protective factors against unhappiness and conflicting relationships in your life.

To know more about you, is the beginning of following a healthy lifestyle, aligned to your needs and psychological security. What do you think, are you ready to try it?

http://www.mindfuljourneycenter.com/boundaries-best-ally-happiness/

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Communication Skills 101

Communication Skills 101

In developing communication skills, you need to learn how to listen and how to share. You need to understand where the other person is coming from, and you need the ability to express yourself clearly. People communicate with words and actions. Tears or and angry voice can say a lot. You need to be sensitive to both verbal and nonverbal behavior.

Empathy

Empathy is the ability to put you in other person shoes. Understand how the person feels. You are on the same wavelength. To develop empathy, you practice paraphrasing what the other person has said until you get the communication correct. The other person needs to be encouraged to correct your mistakes until you have the message exactly right.

Validation

The other person has the right to his or her opinion, and that opinion always should be important to you. This is an essential element in healthy communication. People need to be validated often, particularly when they disagree with you. Not everything that a person says is wrong. Find the areas that you agree on and emphasize those areas. Always pick out the things you have in common and bring out those points for discussion.

Be Reinforcing

Compliment the other person. Say something nice. Tell the person how much you appreciate him or her. Try to be patient and kind. Give the person your full attention. Try to understand the person’s point of view. Be positive Always try to find something positive to say to the other person. Even when you are disagreeing, you need to show the other person that you are going to be reinforcing. This shows the other person that you respect and care about him or her. Be genuine in your commitment; do not say something that is not true or that you do not feel.

Use Eye Contact

Good communication skills necessitate good eye contact. If you do not look at the person, you will miss a good deal of what the person is saying and the meaning he or she is conveying nonverbally. It also shows the person that he or she is important enough to warrant your full attention.

http://www.mindfuljourneycenter.com/communication-skills-101/

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Mindfulness Can Help People with Early Dementia and Their Caregivers

Mindfulness Can Help People with Early Dementia and Their Caregivers

From the article: "Mindfulness Can Aid Those in Early Dementia and Caregivers" By Rick Nauert PHD. This study shows that caregivers and patients with early dementia both benefit from undergoing mindfulness training together. The authors believe this is important because caregivers often don’t have much time on their own for activities that could relieve their emotional burden. Sadly, caregivers tend to have an increased incidence of anxiety, depression, immune dysfunction, and other health concerns as well as an increased mortality rate, according to prior studies.

For the full article: http://psychcentral.com/news/2014/08/27/mindfulness-can-aid-those-in-early-dementia-and-caregivers

http://www.mindfuljourneycenter.com/

Relationship Skills

Relationship Skills 

There are certain skills that are necessary to establish and maintain close interpersonal relationships. The relationship skills seem simple, but some of them can take great courage. Love is not a feeling; it is an action. We must love in action and in truth. To love someone, you must be dynamically involved in that other person’s individual evolution. Love is not self-oriented; it is other-oriented. There also is the love that you show yourself. This is when you are involved in your own growth.

How to Love

The first skill you need to have in relationships is love. Love is and action. You are interested in and actively involved in the other person’s individual growth. You are there for that person when he or she needs your help. You respond to how the person feels and what he or she wants. You tell the truth all of the time. You are willing to spend your time and energy being involved in the other person’s well-being.

How to Commit

The second relationship skill is commitment. You must commit yourself, on a daily basis, to working on building the relationship. This means that you work to provide a safe atmosphere in which the relationship can grow an atmosphere full of love and trust. You dedicate yourself to the relationship. You must take time necessary to nourish yourself, the other person, and the relationship.

How to be Encouraging

The third relationship skill is to be encouraging. You must encourage the other person to reach his or her full potential in life. This takes a lot of reinforcement and praise. No one needs to be punished and criticized. People need soothing and encouraging words. They need to know that you have faith in them, that you trust them and that you will help them to grow.

How to Share

The fourth skill is sharing. You must practice sharing how you feel and what you think. You must ask for what you want. You cannot keep these things to yourself. The relationship will falter if you withhold the truth. If you keep your feelings and wants to yourself, your relationship will not work. Your partner cannot guess what you want.

How to Compromise

The fifth skill is compromise. No one is going to get exactly what he or she wants in a relationship. You have to create an atmosphere of give and take. You must be willing to respond to how the person feels and what he or she wants. Compromise creates an atmosphere of fairness and equality. Always ask yourself what you would want if you were in the other person’s position.

How to show respect

The sixth is establishing a relationship filled with respect. This means that you show the other person that he or she is important to you and you do things that make that person feels special. Therefore, you do not treat that person poorly; you love him or her too much for that. When this person is happy, you feel happy.

These relationship skills take practice. They will not come easily. You need to work at telling the truth all of the time. You need to practice being encouraging. You need to practice sharing how you feel and asking for what you want. You need to develop the skill of commitment. You will struggle at first when you compromise, but it will start to come easier. You need to work at showing someone you love that he or she is important.

http://www.mindfuljourneycenter.com/relationship-skills/

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Past traumas dust your present

Past traumas dust your present

Recently reading about traumas, I found an interesting and practical example that explains in simple terms how past traumas affect the lives of people in the present. The author refers to past traumas as the dust that accumulates on a light bulb overshadowing his light.

How do we apply this to your life? Imagine that through the years your painful experiences, considering in this article as traumas, have been on your mind affecting you in your present experience. As long as this dust is there, it will be impossible for you to see things clearly and your natural light will not be available to shine your present and your life.

It seems interesting because people come to seek help because they see their lives as fragile. When they seek help is because their past traumas have dusted their lives without having control of it, overpowering their present. When this happened tragically or sadly, it decentralized from the person bringing troubled lives and unhealthy emotional states.

When you can activate your consciousness about what happens, then you begin to be mentally open for change in you, enabling you to light your life without allowing the dust to opaque your present. When your mind is in the present moment, something happens because the experience of the moment does not dust painful experiences or past traumas located in your mind. This allows new sensations freed from fear, anger, sadness, hate, or toxic feelings associated with past traumas that have nothing to do with your present. The wounds of past traumas without realizing it, in most cases, lead you to ideas and pessimistic interpretations about yourself and the outside world. Also, steal your present affecting your relationships with others and with yourself. It is a wall that does not allow you to be in healthy physical and emotional states. This results in superficial lifestyle dominated by involuntary information that often brings pain and suffering.

Your lifestyle will reflect your thoughts and beliefs. When your lifestyle changes, it does not happen due to changes in your environment. It happens because you have managed to be in the present moment, controlling your experiences, your past traumas, your environment, without letting them manipulate you. Here, past traumas have been left behind.

If you see your life more pessimistic than optimistic, focusing on painful emotions considered free from these wounds and past traumas. Begin to live oriented by the present and hoping that everything will be fine.

If the emotional load is heavy and you do not know how to free yourself from these experiences and painful emotions, seek professional help is always the best option.

http://www.mindfuljourneycenter.com/

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Improve Your Listening Skills and Boost your Ability to Communicate

Improve your Listening Skills and Boost your Ability to Communicate

To improve your listening skills and boost your ability to communicate is important in a relationship. Active or reflective listening consists in making sure that what you are really listening or hearing is correct by repeating it back. When you consciously listen to the other person you make sure you hear what was really said. You need to use active listening primarily if you need to modify old styles of communication with your partner that were not effective in the past. And it may be that the communication problem between the two was basically the ability to hear each other. If you’re not able to communicate effectively with your spouse, may be because you are not actively listening to what you are you saying. Good communication skills are necessary to solve problems.

If we are not listening properly, then the message sent may be very different from the actual message that we are trying to send. This can occur for many reasons, but mostly by the absence of hearing properly.

Below are some of the reasons which might interfere with listening properly:

1. When we assume that the listener does not need to listen beyond a certain point.
2. Lack of paying attention or distractions.
3. Paying more attention to your response even while the other person still talking.
4. When we assume that you know what the other is going to say, and therefore we listen only enough to make then happy.

In these situations, a couple could be making everything worse trying to be understood without realizing that both of them are not really listening to what was actually stated.

http://www.mindfuljourneycenter.com/improve-your-listening-skills-and-boost-your-ability-to-communicate/

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