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What is EMDR Therapy

Catch Up On Your Precious Sleep With These Insomnia Tips

June 9th, 2018

Insomnia Tips – Is sleep important to you? When insomnia is something you have, it can be hard for you to function properly. The experts have given some excellent tips below so that you can sleep well.

Shut down your computer and turn the TV off about an hour before going to bed. They can be stimulating to your brain. Turning them off lets your brain rest. Don’t use these devices late into the night.

Make sure you are sleeping for as long as you need to feel rested. Do not try to catch up on lost sleep by sleeping longer as it does not work this way. Sleep until you feel rested every night. Don’t decide to withdraw from the rest of the week or bank more hours.

Insomnia Tips

Insomnia Tips Gellinger / Pixabay

Restless leg syndrome could be causing your insomnia. This condition occurs whenever your legs are always uncomfortable at night. You may find that they hurt or twitch at night. As a result, you move them around the bed regularly which may be the root, or the cause of your insomnia.

Insomnia Tip 1 – Tryptophan

Many foods contain tryptophan, which induces sleep naturally. You are far more likely to get to sleep with speed and ease if your last foods before bedtime include foods featuring tryptophan. Turkey, eggs, cashews, heated milk and cottage cheese all contain tryptophan. Remember, though, that your milk must be heated if you want to achieve success. Cold milk doesn’t have the same effect.

Create a journal to decipher your sleeping problems. Record your favorite foods at bedtime and after exercise to see how your moods alter. Use this information to figure out how it contributes to how much sleep you get. You can make adjustments as necessary when you know what factors affect your restfulness.

Stick to a routine at bedtime because it will help you to create a reliable method of dealing with insomnia. The body needs a regular schedule to function at its best. If you go to bed at a particular time each evening, your body will begin to relax around that time every night.

Cognitive therapy may be worth a try if you’re finding it very difficult to overcome your insomnia. Through this form of therapy, disturbing thoughts and ideas are targeted, that may be causing you to lose sleep. Cognitive therapy also provides patients with information such as sleep changes and sleep norms that are age-related and can help set reasonable sleep goals.

Getting a massage before you go to bed can help you get rid of insomnia. Your muscles become relaxed, and this calms the body. Massage your spouse and help them sleep well too. Short foot massages can help you sleep better.

Put all your fears and stresses down on paper. Obsessive thinking about anything causes stress that interferes with sleep. Write down any problems you’re having and your plans for solving them. You’ll minimize your stress when you have a plan to cope with the causes of pressure, leading to better sleep at night.

Many people can’t fall asleep due to noise. Sometimes like lightest sounds such as the noise of a clock may cause a person to get a lack of sleep. Take things out of the bedroom known to cause noise. If you stay somewhere where there’s a lot of noise outside, try to get a machine that makes white noise to cover normal noises.

A tryptophan deficiency can keep you awake. Eat cottage cheese before you go to bed to get your levels back up. If this does not work, purchase a 5-HTP supplement. You will find relief this way.

Learn how you can manage your day to day stress better. When you fail to deal with your accumulated daily stress, it will prohibit your ability to sleep come bedtime. Learn helpful breathing exercises, meditation or other coping strategies.

Make your bedroom a haven that helps you fall asleep. Be sure you don’t have lights coming through the windows. Blinds are not always the best way to block out the light. Buy darker curtains to block that light. Tin foil works cheaply, too.

Insomnia Tip 2 – Deep Breathing

Deep breathing can help you fall asleep. Lie on your back while doing everything you can to relax your body. Take a deep breath, hold for a few seconds, and exhale slowly. If you repeat this for around 5 minutes, you will feel increased relaxation and are more likely to fall asleep.

If you are one of those people that get very aroused and alert directly after having sex, it is a good idea to do it several hours before it is time to go to bed. If having sex makes you tired, do it before bed.

If you are having a lot of trouble going to sleep, you should try having a high carb snack before you hit the bed as this will cause a change in your blood sugar and make you feel sleepy.

Steer clear of beverages in large quantities before sleep. Fluids will make you wake up to go to the bathroom.

Consuming alcoholic beverages can exacerbate your problems with insomnia. While the sedative effects of alcohol might initially cause drowsiness, the effect is reversed within a few hours. At that point, you will begin to feel more awake which will result in you being awakened several hours after you have gone to bed, feeling horrible and unable to fall back asleep again.

Now that you’re aware that sleep is critical, you have to make sure you get the sleep you need. Follow the information listed above to help you overcome your insomnia. No one needs to live life without the proper rest.

Stress can invoke PTSD, and you may be able to stop the effects of PTSD with a therapy called EMDR. Speak to your therapist about EMDR for Anxiety today. EMDR therapy might be able to help alleviate your post-traumatic stress syndrome. is on social media



Relieve Yourself Of Stress With These Great Tips

May 29th, 2018

Stress Relief – The effects of stress can cause as much anguish as other psychological conditions. Long-term, oppressive stress saps motivation, energy, and happiness. You should take steps to get rid of stress and make your life a more relaxed one, and you can start by checking out the tips outlined below.

It is important to learn how to manage your stress levels. Stress is directly related to many health issues such as insomnia, ulcers, depression, strokes, and heart attacks. If you get enough sleep, you will reduce your stress level, and find it easier to stay in good shape and stay healthy.

Create an affirmation. This is a rote statement you can say to activate your defense mechanisms against stress. Use it as a mantra to silence any doubts about yourself that may be making you more stressed. Remind yourself that you are capable of handling whatever comes your way, that you are calm and in control, or whichever adage brings you the most comfort.


geralt / Pixabay

Stress Relief Activities

Stress by any other name is not the same, so stop using the word so much! The more you tell yourself that you are feeling stressed, the more stressed you will become. Saying the word or thinking the word will cause you to feel more of it, so do yourself a big favor and find another name for it!

The etiology of stress is complex, so you should try and nail down what specifically causes you stress. If one of your major stress factors is something that is not necessary, then, by all means, remove it. You’ll feel better right away!

Gardening is fun and it works great against stress. If you live in a house, build a small garden in your backyard or other areas around your home.

Try and figure out how you are currently dealing with stress, so that you can see whether or not there are ways to improve. Analyze how you respond to stressful situations that creep up in your life over the course of a few weeks. Carefully examining how you responded to each stressful situation allows you to determine if your response was healthy and productive. Should you find that your techniques are lacking, it will give you new perspectives on how to manage stress in your daily life.

Stand next to a solid wall and use your hands to push against it, giving all you have while digging in with your feet. Physical effort can be a really good way to relieve your stress.

Write down each and everything that has made you laugh or smile. When you go back to read the journal, it can be a way to take things in perspective. In addition, simply writing down those happy or amusing experiences focuses your mind on fun things. It will let you see the lighter side of your life.

By being prepared for problems you may encounter, you can reduce your exposure to stressful situations. If you lock yourself out of your car often, then keep a spare close at hand. If you are prone to forgetting your lunch, then keep snacks at work. Knowing how to handle your problems ahead of time will make them much easier to deal with.

One easy way to avoid stress is to stop lying all the time. People that tell lies feel guilty and anxiety can ensue.

If you are in school and having difficulty with a subject, seek out a tutor. The advice below will help to calm you and allow you to feel prepared for the school days to come. Preparing ahead of time is one of the best things you can do to alleviate anxiety over classwork.

Breathing deeply is a great way to calm you and reduce stress. Stress causes shallow and rapid breaths, so practicing proper breathing techniques can reduce tension and stress. This controlled breathing is a key to controlling stress and it is wise to incorporate it into your daily routine.

Meditation and positive visualization have been used to reduce stress for centuries. Consider trying it to lower your stress. According to studies, creating a calming image in the mind is an excellent way to cut down on stress. For example, while in a warm shower, imagine that you are out by the pool in the sun relaxing, and allow this to eliminate all your stress. Spending a little time to relax and use your imagination can be all you need to calm down and lower stress.

Be careful not to drink too much caffeine in a day. Coffee and other caffeinated beverages will increase the symptoms of stress. Drink green tea instead of coffee: this will help reduce your stress.

Don’t hold on to stress. A lot of people don’t like change, so even though changing something could reduce some stress, they stand firm. When you can accept that your stress levels are high because you are resistant to change, you can make the changes that are necessary. It is hard to let some things go, but if you realize that you do not have control, it is easy to change.

Enjoy some citrus to help keep yourself calm while out and about. Colds and other illnesses caused by stress can be defeated with the help of vitamin C.

Many reports that stress affects all aspects of their life and reduces the potential for being productive members of society. It can easily cause someone to abandon any kind of work that he is doing. With the insights gained here, the ability to manage your stress levels will be greatly enhanced.

Stress Relief – Stress can invoke PTSD, and PTSD can be treated with EMDR. Speak to your therapist about EMDR for Anxiety today. EMDR might be able to help alleviate your post-traumatic stress syndrome. is on social media


Surprise Yourself – Take The Next Step With This Personal Development Advice

May 26th, 2018

Personal Development – A great way to turn your life around for the better is through self-improvement. This will have you questioning where to start making the changes to how you live. This article will contain the tips you need to start helping yourself with self-improvement.

Stress can impede your ability to be happy. Being subjected to sustained and extreme stress can have negative mental and physical repercussions. So that we think clearly and work toward our goals in life, it is important that we eliminate stress from our minds. Have some time every day when you can relax and meditate in solitude. This refreshing time can improve your self-image and peace.

See what is in the way between your success and you. Figuring this out is daunting for most people. Once you can pinpoint your own weaknesses, it is easier to accept them, act on them, and change them. If you are able to overcome some hurdles, you might get a clearer picture of what your future holds.

Personal Development

klimkin / Pixabay

Wherever you happen to be, when a great idea strikes your brain, write it down. Make sure you have a notepad on you at all times. Jot down whatever you come up with in detail and then act on it later when your creativity is flowing naturally.

Place your personal central principles into practice. Everyone has a set of beliefs that are integral to their identity. When your core principles are well-thought-out and defensible, acting in accordance with them will improve your self-esteem. Better yet, this practice encourages consistency, which is an excellent character trait to maintain.

Humility is a very important trait to have when working on your self-improvement. Realizing how tiny you are in the grand scheme of things will help you to admit your ignorance. Once you have fully accepted this realization, you’ll seek to better yourself by learning and understanding as much as you can about the vast world in which you live.

Create a personal development plan by determining what your personal values are. Working against these values will lead to frustration and failure. Seek out areas of your life that you can develop that you can spend your energy on without going against what you hold important in life. This enables you to make lasting changes in your life, both in a personal and a professional capacity.

Exercise even if you are at your ideal weight. There are many physical and mental benefits to a regular exercise program. Exercising causes the release of endorphins that make you feel happier and less irritable.

Prepare for emergency expenses. Without such a fund, you may have to rely on credit cards or high-interest loans to deal with sudden expenses or emergencies. Just saving a little bit each week can quickly add up to a decent sum. This “rainy day fund” gives the security of knowing we can manage our expenses and pay off our debts.

Each day should be an opportunity to top the previous day’s accomplishments. You should never stop trying to find ways to do things better, and better yourself. Set a goal to do things better today than what you did yesterday.

Your pastor or counselor is there to help. These professionals are equipped to discuss very deep, emotional issues and often have many years of experience. Professionals will be able to help you consider all your options and give you more information about available resources. You may find that sharing your personal issues with a professional will open the door to health and happiness.

Complex Carbs

If you notice yourself struggling with the blues, try increasing the number of complex carbs in your diet. A lack of complex carbs can lead to a shortage of serotonin, a significant factor in depression. This can also be achieved by upping your intake of raw fruits and veggies, legumes and whole grains.

No matter what, you must adhere to one rule. Make the choice to be active in life and avoid being a spectator. If you are only watching your life go by, you are not experiencing what your life was meant to be.

Learn how to get through trying situations without letting your emotions get the best of you. Practice staying calm just one situation at a time, and your ability to handle stressful events will grow with each success. Above all, remember to take a second and breathe deeply before confronting any stressful situation.

Do not shop for comfort. If you practice something you like instead of shopping, you will not spend a lot of money and get into debt.

Organize your life. Getting organized is an accomplishment, and continually staying organized boosts your confidence. You are going to have the additional benefit of the stress relief that organization gives you. There is something very calming about knowing that everything is in its place.

When thinking about your personal development goals, set what standards you think constitutes the best. Setting high standards for yourself can help you achieve self-improvement you desire.

The key to self-improvement is being good to your body. If you feel thirsty, hungry, etc., you need to correct that issue right away. A healthy body provides you with the basis for pursuing a course of personal development. By shying away from problems, your body will likely do the same in the future.

This article should have shown you that helping yourself involves a lot of hard work to start making viable changes in your life. One thing to keep in mind is that if you want to see noticeable results, you have to stick to it. You can begin to live an easier and better life with the tips you just learned.

Speak to your therapist about EMDR for Anxiety today and how it may help with your personal development. is on social media


Knowledge About Self Improvement

May 16th, 2018

Self Improvement – Figuring out how you should go about the personal development process can be puzzling. Since everyone is different, it is essential to identify what can work for you when you’re thinking about personal development. You should always continue researching and learning new ways to improve your self-improvement plan.

Take every available opportunity to improve yourself. Have the courage to make choices even if your knowledge is not what it could be. A proven track record of responsible, successful decision-making can grow into improved instincts. If you make a mistake, it is okay because you can learn from your mistakes. A wrong choice will open up the door for a better one.

Focus on making your time spent working as productive as possible. The best way to do that is to take breaks more often. Although it sounds counterproductive, taking breaks when working allows getting more accomplished because you aren’t getting burnt out. The cracks allow you a chance refresh yourself and work harder.

Live according to your principles. Most people have a system of beliefs and principles they inject into their everyday lives. When these beliefs are reliable and easily defensible, your confidence will grow by using them as a guiding force in your life. Even better, when you act on your principles, you will become more consistent without having to make any effort to do so. This act of consistency is an excellent trait to cultivate.

Know which values and characteristics are important to you before designing a program for personal development. It wouldn’t make sense to work on areas in your life that contradict your values. Focus on positive aspects to improve. These aspects should mesh with your values. Consider each change a permanent improvement to your lifestyle.

Give others compliments. Doing the opposite and taking the initiative to be kind to others helps you to be kind to yourself too.

Create your pep talk. On a postcard, write down all of your best qualities. Keep it with you at all times, and refer to it when necessary. Even better, read it aloud on video and watch the video often. Is there a benefit?

Self Improvement Emergency Fund

You need to have an emergency fund and not charge unexpected expenses on credit cards. Puting unforeseen and unplanned expenditures on credit cards only adds interest to the debt and increases your burden. Investing a couple of dollars per week will quickly grow into a large emergency fund. That fund can help us both in the short term and in the long run as our debt decreases instead of increases.

You only need to remember one key to live and lead a successful life. You must live life to the fullest, and avoid being a spectator for the world. Active participation in everyday matters is the only way to be alive in the world.

Perhaps you have set high goals for yourself and keep failing to attain them. If this is the case, it is a good idea to stop and think why. You can take time to research your goals, and see how others have achieved the same accomplishments. You might find you are making simple mistakes such as not spending enough time or not getting the right information.

Learn to rationalize situations and approach every word you hear with caution. Don’t be in haste to respond to questions. Dealing with conditions is a skill that you can learn from others or teach yourself. If you learn how to handle the most stressful situations in life, then the smaller stuff will feel manageable, making your daily life better. Take time each day to breathe.

Simplify your life by getting organized. If you can organize your life, you will feel more confident and more accomplished. An organization can make you feel considerably less stressed, which then increases your sense of well-being. Knowing where all of your things are is a great feeling.

Taking some moderate risks could be the key to your happiness! Many people get stuck in a zone that is comfortable, so they do not risk failure or rejection, but the real risk is the loss of opportunities for personal growth. Risk taking is courageous, which is a necessary quality in finding happiness.

Do not give any situation more thought, or attention than it deserves. When you learn how to cope with stress, you will carefully consider options and calmly handle problems stress-free. Fix your mistakes and move on with your life. Always look at what you still have instead of what you lost.

One way to improve yourself is to discover and emphasize your strengths while minimizing your weaknesses. Determine what is important to you, try your best and value your work.

Attaining well-being begins with supporting your body’s needs. When your body lets you know that it needs food, water, rest, or the like, give it what it needs as soon as you can. If you listen to your body, you will be in better shape. Lapsing into poor health by not meeting your body’s needs can have repercussions.

One of the most important things when going down the road to personal development is realizing that you do deserve nothing but the best. Commit to taking good care of yourself by providing yourself with only the best. You should feel satisfied that you have given it your all, and you will have nothing to regret.

Humility is key. You can begin making small changes in your health, business, and personal relationships. No one knows everything, and everyone has more to learn from others. Stay open-minded and keep looking for new opportunities. You will be able to learn amazing things from each person you encounter if you encounter them in an open-minded fashion.

Remember that each person is unique in their way, so take in what you think can help you with this article. If you wish to succeed, it is wise to try to use this advice that you just read. If the information you’ve found here sounds right for a friend or family member, feel free to share it so that you and others can improve yourselves together.

Speak to your therapist about EMDR for Anxiety today. is on social media


How To Effectively Treat And Deal With Your Depression

May 12th, 2018

A lot of people suffer from depression without knowing it. They may think this is just a phrase when it is really depressing. This article has some great information regarding depression.

One way to beat the blues is to lay off foods and beverages that are loaded with sugar. This even includes fruit juices, honey, and molasses. Sugar will enter the bloodstream much quicker than the complex carbohydrate founds in whole grain products. The quick jolt of sugar into the bloodstream can cause a burst of energy, quickly followed by a trough of depression and fatigue.

One good way to deal with being depressed is to develop outside hobbies or interests. You can become depressed if you don’t have many interests or activities you enjoy doing. Try to start up a new hobby, like dancing, playing the drums, or reading. However you choose to spend your time, you will be working very positively against the forces of depression.

Get out and get a little bit of sun every day. Research has provided evidence that too little sunshine can worsen the symptoms of depression.

Work on solving personal problems to beat depression. Take small steps to avoid becoming overwhelmed and take on tasks one or two at a time. Breaking these down into smaller goals and objectives helps you better work towards beating your depression.

Try meditating to help relieve some of your issues with depression. Studies have proven that meditation can increase mood and lower blood pressure.

Depression is quite a bit different from a run of the mill sadness. Similar techniques can be used to deal with it, though. Staying away from people and situations that cause depression is one key factor. Make every effort possible to eliminate those things from your life.

When aware of specific causes of your depression, work towards doing something about them. If you feel unhealthy, make the decision to eat well and exercise. Get some exercise by getting outside and enjoying nature.

Do not use the words “depression” and “depressed”. These words are very real, but they have many negative connotations attached and can worsen any feelings of hopelessness. The next time you begin to feel blue, look at it like a temporary mood instead. It’s easier to think of it as raising your mood levels than battling depression, even though that’s what’s happening.

Decorate your home or bedroom to reflect things that make you happy and lift your spirits. This will be a natural way to make yourself feel better.

Whether you feel sad all the time or have clinical depression, you should stay in touch with a therapeutic professional. They can help you get a proper diagnosis, and medicate you if needed. They can also let you know the kind of depression you suffer from.

Never drink alcohol or use drugs if you are feeling depressed. People with depression sometimes think alcohol and drugs will help them feel better, but they actually make things worse. Often, taking drugs or drinking alcohol can lead to dependency.

Take your anti-depressants on a consistent schedule, ideally each morning. By maintaining the same routine, it is less likely you will forget about taking your medicine. In addition, if you take your medicine after you wake up in the morning, you will feel better when you are at work and doing other daily tasks.

Combat Depression

Going to activities is a great way to combat depression. By surrounding yourself with people that love and care about you will help you to feel less depressed, even if it’s just for the time that you are around them. Loading your calendar with lots of fun activities will help you combat depression.

Spend a little bit of time trying to understand and analyze your depression. Depression comes in two forms, physical and psychological. If you stay anxious or stressed for a time period, your brain may slow down on serotonin production. When this happens, the symptoms of depression will worsen. This is why anti-depressants are typically ordered for depression; they help the body make additional serotonin. You can boost your serotonin levels naturally several ways. For example, eating a healthy diet, getting enough sleep, and avoiding stimulants such as caffeine or alcohol are natural ways to increase your serotonin levels.

Stress can be your worst enemy during a depression. Stress will worsen and prolong depression. You must determine what is causing your stress. Recognizing what triggers your stress can help you to avoid situations that are stressful and that might worsen your depression.

Try to stay positive. Negative thoughts will only exacerbate your condition. Depression sufferers have trouble seeing any good in their life, while conversely, happier people see the positives because they accept sadness as a fact of life and deal with it accordingly. Positivity will also draw others to you who can support you, ending loneliness.

Seek a therapist for mood-related problems, including depression. Depression can be very difficult to cope with on your own, and a professional will be able to give you the help you or your loved one needs to get through the depression.

Speak to your therapist about EMDR today. is on social media


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