Tony Robbins Tips On Changing The Way You Feel

Great interview with Tony Robbins - take a look

Facing Your Feelings to Tackle Depression

By Matt Broadway-Horner

Discerning Helpful Negative Emotions

Helpful negative emotions are less trouble than unhelpful ones and part of the human experience. Feeling sad, disappointed, embarrassed, annoyed, remorseful, jealous, and so on is part of life. These emotions are useful in helping you discover how to deal with experiences and how you fit in with other people.

Example

I'm 30 minutes late meeting my brother, and he's disappointed. He believes, however, that I wasn't intentionally late and is flexible enough to understand that life happens. The fact that I was late doesn't mean that I don't care about him but instead that I was simply stuck in traffic. Here, disappointment is a helpful negative emotion that brings about a discussion and develops an understanding, which helps people to trust each other better. This understanding leads in turn to feeling accepted and supported

Even a negative emotion such as anger can be helpful, too. To understand this, you need to accept that you can experience such a thing as justified anger, which can help you to recognise injustice, abuse, mistreatment, and so on, and motivate you to take action to prevent or stop it happening. So, in these circumstances, anger would be helpful

Identifying Unhelpful Negative Emotions

Unhelpful negative emotions play a big part in depression. They can feel overwhelming and are certainly more problematic than helpful negative emotions. Using the same scenario as in the preceding section, the following example illustrates the unhelpful emotion of hurt.

Example

I'm 30 minutes late to meet my brother, and he's hurt because he thinks I intended to be late. He attributes this belief to past hurts and begins to dwell on them. This unhelpful negative emotion spirals out of your feelings, often in one word such as hurt, angry, happy, sad, and so on. People often misunderstand negative emotions and say they feel irritable when they're really anxious or feel angry when they're actually really hurt, so correctly naming your emotions is a great start in discovering how to respond to them appropriately

As soon as you become aware of a negative feeling, asking yourself what was going through your mind that explains why you're feeling negative (in other words, you're looking for the thought/feeling connection) can help you recognise what you're really thinking

The meaning that you attach to events is what causes your emotional response to that event:

• You can place a positive meaning on the event, which leads to happiness and contentment
• You can attach a negative meaning to an event, which leads to unhelpful negative emotions and self- defeating behaviour

In turn, many emotions carry with them an urge to respond by acting in a certain way (the feeling/ behaviour connection). For example:

• You feel scared, you run away
• You feel hungry, you eat
• You feel upset, you cry
• You feel tired, you sleep

In depression, relevant examples may be:

• You feel hopeless, you give up trying
• You feel stuck, you do nothing
• You feel fatigued, you lie around
• You feel unwanted and/or unappreciated, you withdraw and avoid people
  

Remember

Unfortunately, following these behavioural urges when you're depressed only makes things worse because the feeling/behaviour connection becomes a trap that keeps you depressed and maintains your negative feelings

Changing Your Attitude

The good news is that when you become aware of the thought/feeling and feeling/behaviour connections, you can use this knowledge to change your attitude and response to negative emotions. In this way you begin to tackle your depression and start to lift your mood. This awareness and ability to take conscious decisions about your response to negative emotions is called emotional intelligence. I describe emotional intelligence in more detail in the later section 'Managing Your Emotions,' but as an illustration, take a look at the following example of Joe's journey of self-control and causes him to sulk - a self-defeating behaviour leading to isolation and withdrawal. No discussion takes place of the event, and the result is a troubling distance in our relationship

To look at another emotion used in the preceding section in another light, anger can be an unhelpful negative emotion, too. Unhelpful anger is usually unjustified, occurring when you find yourself feeling anger that is out of proportion to the circumstances. Unhelpful anger is usually based on unhealthy sensitivities based on previous experiences. For example if, you experienced ridicule or bullying at school you may develop a sensitivity to this and scan for signs that people are about to ridicule you. You may engage in mind reading or misinterpret innocent banter as bullying, and get inappropriately angry

Seeing the Value In Some Negative Emotions

Recognising that some negative emotions can be helpful and contain positive benefits is important, because when you're depressed you tend to see all negative emotions as unhelpful. As you come to see that helpful negative emotions are normal and natural, you can accept and tolerate them better and use them productively. For example, feeling guilty can be really useful if you employ it to motivate yourself to respond differently the next time you find yourself in a similar situation

Appreciating the Thought/Feeling and Feeling/Behaviour Connections

You may not be able to turn frogs into princes or everyday metals into gold, but you do something equally amazing: You can turn mere feelings into actual behaviours at the drop of a hat, usually without even knowing it. Thoughts and feelings are intimately linked, and the same applies to feelings and behaviour. Understanding these connections is vitally important when combating depression. You don't have to be at their mercy, and following the suggestions that I provide in this section (such as altering your attitude) allows you to find a way out of what can seem like (but certainly doesn't have to be) a vicious circle

Remember

You don't feel anything without thinking something to make you feel that way (the thought/feeling connection). This truth helps you to recognise and name discovery, from unhelpful anger, via helpful annoyance, toward some contentment

Example

Joe is queuing up at a bank cash machine, and someone pushes in front of him in the queue. Joe thinks that the other man has deliberately been rude and dismissive toward him. He believes that if he's walked over, he's an idiot. He's not going to allow other people to see him being treated like an idiot or else they'll think that he's weak and useless (not a real man). These thoughts cause Joe to feel angry and threatened (the thought/feeling connection) and he experiences an urge to react. This feeling/behaviour connection leads to an urge to attack

If Joe acts on his feelings, he may get into an argument or even a fight with the man, causing him further problems and perhaps negative emotions such as guilt or regret. If he doesn't act on these urges, however, because he's depressed he's likely to interpret his non-action negatively, feeling he's a failure and telling himself that he's a wimp who lets people walk all over him

Mythbuster

This 'dammed if I do dammed if I don't' scenario is called a double-bind situation and is very common in depression. It can cause a sense of hopelessness and thoughts of 'I can't win.' But you don't need to think that way and you can find a way out of this apparent impasse. Being aware of the problem gives you the choice of changing your attitude about it, as the following revised scenario of Joe's problem illustrates

Example

Joe is queuing up at the cash machine, and again someone pushes in front. Joe reminds the individual that he has jumped the queue, hoping that the man listens and moves to his correct position. But he doesn't. Joe thinks to himself, 'This is a misguided individual, but the fact that he chooses not to listen to me doesn't mean I'm a doormat and the event has no relevance to my self-esteem'

This change of attitude and use of emotional intelligence leads to a change in emotions and an altered behavioural urge

CBT in the City Clinics. The founder of the clinics is Matt Broadway-Horner and he has associates who offer expert services to all on on an individual or group basis. The CBT Clinics offers the following approaches like Mindfulness based Cognitive Therapy, Acceptance and Commitment Therapy (ACT), Imagery, Reprocessing and Re Scripting Therapy (IRRT), Rational Emotive Behaviour Therapy (REBT), Compassion focused CT, Behavioural Activation (BA) and Functional Analytic Psychotherapy (FAP). These are approaches are all within the CBT Tradition. Visit my website: http://www.cbtinthecity.com

Article Source: http://EzineArticles.com/expert/Matt_Broadway-Horner/1683674

How to Improve Your Mental Health Through Fitness & Nutrition

By Steph Rice

Your mental health is an important key to your physical health and wellbeing. Tension, stress; anxiety and worry can all affect your mental ability and illness is often a direct result of mental and emotional stress overload.

Two factors can help to improve your mental wellbeing; the first one we are going to look at is fitness. Unfortunately too many people still think that fitness just improves your physical side. This is untrue as exercise can have such a positive effect on the mind and is especially effective in treating depression.

A survey carried out by the charity Mind found that 83% of people with mental health problems exercised to lift their mood or to reduce stress. Six out of ten of the people said that exercise helped to improve their motivation, 50% said it boosted their self-esteem and 24% said it improved their social skills.

I'm sure you have heard of the exercise high that people feel from doing physical exercise, this is because the brain elevates your mood by releasing serotonin and endorphins which help reduce feelings of anxiety, stress and depression. The main benefit of exercise is that you feel better instantly, where as if a person is put on a course of medication it may take weeks to actually kick in! Sleeping is a major problem for people who suffer from depression and regular exercise has been proven to aid sleep. It also boosts energy levels which again is something people with depression lack.

Another area to look at is nutrition. People are aware that a healthy diet is paramount in reducing the risk of obesity, heart disease and diabetes but it is also extremely important for our mental health.

Eating four to five small meals a day will keep your blood sugar levels regulated. When they drop, low moods; irritability and tiredness are experienced. Always include protein with each meal as recent research suggests that a component of protein, the amino acid tryptophan has a very important effect on the brain where it can influence your mood.

Eat plenty of fruit and vegetables throughout the day including whole grains and natural foods.

Stay away from processed food and high sugar foods as they can cause a quick surge of energy in the blood sugar levels which wears off very quickly and this is then followed by a crash leaving you feeling low and tired.

Although exercise and nutrition are extremely important and can aid recovery, a physician should always be consulted as the number one priority when severe mental health problems are concerned.

Steph Rice is a Certified Personal Trainer and a Certified Nutrition Advisor.

Steph is best known for being the No1 Womens Motivational Fat Loss Expert; helping hundreds of women across the world achieve their fat loss goals with amazing results.

Please visit [http://thesexyflatstomachsolution.blogspot.com/] for further information and to sign up for your free download, The Fastest Fat Burning Solution Known to Women

Article Source: http://EzineArticles.com/expert/Steph_Rice/320984

Most Depression Is Diet Related

By Madeleine Innocent

It seems strange to think that depression is diet related. But it has been estimated that 90% of chronically depressed people are deficient in proper nutrition.  
Depression is a serious and debilitating illness which can break families apart. It can cause problems at work and often leads to suicide. The trend is, alarmingly, on the rise.

Depletion of the neurotransmitter called norepinephrine can result in loss of alertness, a poor memory and clinical depression.

The medical solution is to prescribe anti-depressants. These not only take time to work, but are toxic in nature. They do not deal with the cause of depression. Side effects can be extremely unpleasant. And one of them compounds the depression, making it worse.

There are as many causes of depression as there are people with it, so this is a complicated area to venture into. Everyone needs a different solution, to match their individual needs. And the best way to resolve the cause of your depression, on an individual basis, is through homeopathic treatment.

However, there is also something you can do yourself. Dr Abram Hoffer and Dr Andrew Saul (author of Fire Your Doctor) have discovered that depression can be significantly improved, if not cured, by increasing your nutrient intake.

It has been said that the west has never been do well fed but so poorly nourished. Not only do most people lack the knowledge of good nutrition, the modern farming methods are focused on quantity rather than quality. However, there are ways around this.

The production of norepinephrine can be increased dramatically by increasing your levels of vitamin C and the vitamin B complex. However, before you rush out and buy these vitamins as supplements, you need to be aware of problems they can cause.

The majority of nutrient supplements on the market today are isolated and synthetic. They are made in a laboratory. They can give you a short term favourable result, but can be harmful in the long term. Your body does nor recognise nutrients in isolation as it has been designed to get all its nutrition from the perfect balance of healthy food.

All nutrients are co-dependent on a complex array of other nutrients. So your best source of perfect nutrition is to eat healthy foods. With 90% of depression diet related, discover the way to cure it, along with any other ailments, with healthy eating.

By the way, all medical drugs upset the absorption of nutrients, further compounding your depression.

Madeleine Innocent is a full time natural health consultant specialising in diet-for-health and homeopathy. For more information, visit: Healthy Eating For Weight Loss

Article Source: http://EzineArticles.com/expert/Madeleine_Innocent/269113

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Mindset And Depression

By Annette Tonkin

Mindset and depression are closely linked by the ability of the mindset you have to expand or contract your life.

The view you have of yourself has an overwhelming influence on the way you live your life and this is often a difficult concept to grasp when you are depressed. Simply acknowledging this concept and doing something about it are worlds apart.

Thought patterns can affect the way we feel each day and to control this, there is a need to question where negative thoughts come from. Questions to answer can include:

"I constantly limit myself. Where did I learn these beliefs?"
"When did I take on this type of thinking pattern?"
"At what time in my life did I begin the downhill slide I'm on now?"
"I don't like the person I've become. When did this happen?"
"How did I get to the place I am in now?"

UNDERSTANDING MINDSET

Research completed by Dr. Carol S. Dweck on the types of mindset is be illuminating. Our state of mind and behaviour is greatly influenced by our thoughts even though we know that our thoughts are not who we are as individuals. Our behaviour is such that it corroborates the negative thoughts that we have. Depression is a state of mind and it is not who we are as a person. What I mean by this is: we are not a 'depressed person', we are in a 'state of depression'. Changing depressive thoughts patterns that have been developing, often over many years, to overcome depression takes commitment and determination.

Carol S. Dweck in her book "Mindset", established that there are two types of Mindset and she calls them "Growth" and "Fixed'.

FIXED MINDSET

"Fixed Mindset" is the belief that your qualities at birth are carved in stone. That the intelligence you have now and your moral character is what you will have for the rest of your life. Learning and growing are not part of the 'fixed mindset' way of thinking.

Many of us are trained in a fixed mindset early on in life, often unwittingly by those who care the most about us. Care givers and educators that we come across in our school years may believe that the IQ and EQ we have initially in school are fixed and as such treat us as though we have no capacity to improve.

In our early school years we don't like to be seen as stupid or unintelligent so we instinctively act to look smart. The outcome of this is that we fail to learn to take risks for fear of being 'exposed' as not being very smart. The enjoyment of learning and investigating new things are lost through fear of failing.

The behaviour of 'proving ourselves' repeats itself throughout our lives whether it be in relationships, our careers or leaning institutions as we feel we are being continually judged.

This type of repetitive behaviour is potentially devastating to our development.

GROWTH MINDSET

"Growth Mindset" in contrast, is based on the belief that your basic qualities are just the starting point for development. You have the ability to learn, grow and cultivate whatever initial gifts, skills, interests or disposition you have been given. If you have a 'growth mindset' you have the opinion that each one of us has the opportunity to change and grow through practice and the implementation of developmental exercises. Your potential at any given time or in any circumstance is unknown.

Now the uncertainty of any given situation is part of the process of growing. In children and adults with a 'growth mindset' a love of learning can be created at any stage in their development. No longer does an individual feel the need to 'prove' them self as they believe that they are always on a learning curve and that any setback is just part of that learning process.

MINDSET AND DEPRESSION

As I mentioned at the start, the type of mindset we have can influence whether we are prone to depression or not and one of the tools at our disposal is that of changing our mindset.

In different areas of our lives, out mindset may vary. Unfortunately, if you are struggling to overcome depression, it is likely that the "Fixed Mindset" is pervasive throughout most of your thinking and therefore, actions.

Over the next few articles I will write more on Mindset, how it is developed and suggestions on how to change from a Fixed Mindset to a Growth Mindset as part of dealing with your depression.

If you are interested in mindset and it's affect on our moods, particularly depression, then consider reading my book "A Self-Help Guide To Managing Depression"

Annette Tonkin
B.Ap.Sc.Physio., Grad.Dip.Ad.Manip.Ther., Grad. Cert.NLP

Adversity Consultant, Physiotherapist and Author
http://www.depressiontreatments.net

"You have to do it yourself, and you can't do it alone." Martin Rutte

Article Source: http://EzineArticles.com/expert/Annette_Tonkin/1351530

Article Source: http://EzineArticles.com/7088851

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Let me know if this helped you, or you have any other suggestions