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What is EMDR Therapy

Increase Your Memory Efficiency

November 13th, 2018

Increase your memory efficiency – If you happened upon a list of legitimate tactics you could employ that would significantly benefit your ability to recall things, would you be willing to try them? It is fortunate that research shows multiple ways to protect your memories and help your brain retain information. Continue ahead for some amazing tips on how to save your memory.

If you want to remember information for long periods of time, develop some association strategies, or mnemonic devices, to help you. Good mnemonic devices work in much the same way that shorthand works for stenographers. By linking a bit of information to a word, phrase, or item, you will have a more concrete way to retrieve that memory.

There is much to learn and then remember, so try studying the information in various locations. This will prevent information from being associated with a certain location. Rather, the information is able to be internalized within you. The more places you study at, the more likely the information will go into your long-term memory storage.

 

Sticky Notes

If you have a hard time remembering to do things, do not be ashamed to write sticky notes. Keep them in places you’ll see all the time, like beside your computer or on your refrigerator. Think of these sticky notes as an aid to your memory.

One good way to keep your mind limber is to stay active within your social circles. This will help keep your mind alert and focused, and your spirits lifted. Depression or loneliness result in less stimulating activities for the mind and brain cells. Engaging in stimulating conversation with others will keep your mind going and memory better.

Increase-your-memory
Increase your memory efficiency

Associating a bit of information with a humorous song or image can help your brain recall it later. A humorous association tagged onto someone’s name will help you remember it later on.

If you’d like to improve your ability to retain information, try visualizing the things that you’re hoping to memorize. If you are using a textbook to study, a good way to visualize information is to use photos and charts. You might also want to consider creating your own graphs and charts.

Allow your brain to conjure up information that is permanently stored in your mind, and then associate it with new thoughts that you wish to retain. When you build ties between new and old information, it will help you retain the new information in your memory. You will likely be able to do so in much less time than it would take otherwise.

Look for memory improvement books within a library located in your area. Many experts in the field have written about improving memory function, and often, the advice given in these books will be just what you need to make your memory sharper.

Don’t put yourself at a disadvantage by doubting yourself. Many people think that your memory goes with old age. Actually, this is not always the case. Anticipating memory loss can actually cause it. If people are telling you that you are absentminded and forgetful, you may start to internalize these labels. Having a positive attitude about your memory can go a long way toward strengthening it.

A good way to remember things that you hear or that you’re told is to actually put the information into words of your own. Think of it as rewriting someone else’s work. This way you can recall info easier. It is difficult to retain ideas and words when the concepts are foreign or complicated.

You can help yourself learn by saying things out loud to help improve your memory retention. Try to repeat the things you learn out loud right away. By hearing their name spoken, you are more likely to recall it at another time. To make it even more effective (and if you are not easily embarrassed), say it out loud multiple times.

Meditation is a fantastic way to improve brain elasticity and memory function, while also relieving stress and improving your general health. In order to meditate, you should locate a spot that is calm and comfortable, and attempt to focus all thoughts on your breathing. Breathe in and out slowly. In order to keep your brain healthy, you should do this for at least thirty minutes every day.

To reduce the risk of developing conditions that cause loss of memory, stay connected to people by forming and maintaining strong relationships. Research has demonstrated that spending quality time with family and friends is healthy for the portion of the brain that contains your memories. This doesn’t necessarily mean many hours per week. It only requires a few hours per week.

Always start by establishing an outline of the material you need to study. Playing around with the outline or bullet-pointing different study topics can organize the material in such a way that you can easily learn and recall it on demand. There’s no need to create a formal outline like you learned in school. Any sort of grouping mechanism will prove effective.

Increase your memory with Mnemonic Devices

You can use mnemonic devices that help you remember important information. This technique involves pairing something you have to remember with something that you know very well. You can use jokes, songs, rhymes and such to create mnemonic devices. This is an amusing method of improving your memory. It can also make studying much more fun.

Improving Memory-saving tips and tactics aren’t overly complicated. Most of what you learned here is all fairly common-sense stuff, dealing with a lot of repetition and other retention practices. However, you cannot take this advice lightly just because it’s simpler than you assumed. Be sure that you’re using the tips here if you want to save your memory.

Depression can invoke PTSD, and PTSD can invoke lots of bad symptoms that may be treated with EMDR. Speak to your therapist about EMDR for Stress today. EMDR Therapy might help to alleviate your post-traumatic stress disorder (PTSD).

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Get A Fit Memory With These Helpful Tips

October 30th, 2018

Memory – It is common to suffer from memory loss as we age. Of course, we are always forming new memories, but that does not make up for the loss of older, cherished memories. By using the following strategies, you can ensure that the process of memory loss is halted.

Using mnemonic devices is an excellent strategy for improving your ability to retain new information for a longer period of time. Mnemonic devices are a great way to recall something. If you can associate a common item or word with something you want to remember, you create a roadmap in your brain to retrieve the information.

Short Term Memory Help 

Memory Effects
Memory Effects Tumisu / Pixabay

Pay attention! This is one easy way you can improve your memory. If your mind is prone to wandering, you will miss crucial details of conversation. When someone is communicating important information, make a concerted effort to give them the full force of your attention. Keep your focus strong to retain the information in your memory.

You want to study all the information you’re trying to learn in different areas, at different times, as much as you can. This will prevent information from being associated with a certain location. Rather, the information is able to be internalized within you. Think of it this way – when you change up the places where you learn things, it’s easier for the information to move from your short-term memory to your long-term one.

Negative Thoughts

Try and rid you mind of any excess baggage, particularly that involving negative thoughts, to improve your memory. Studies show that people who are stressed or who have negative thoughts suffer more from memory loss than other people. Your doctor or a counselor can advise you on ways to reduce your stress level.

Make sure you allow time to get enough quality sleep each night. Sleep is a factor in both long and short-term memory. If you are tired, you are going to have trouble remembering things. Getting more sleep each night is definitely the way forward to helping your memory improve.

Fish oil should be present in your diet. If you have difficulty retaining information, you might be deficient in Omega 3 fatty acids. Consider getting your dose through a supplemental pill.

You can add a little fun to your memory games by associating something you’re trying to remember with a song, saying or mental picture. Using humor will make remembering things entertaining, so they will be easier to remember later.

If you want to boost your memory by using tips from the best minds in the field, look in your local library. Look for books written by well-known experts, as they may contain valuable exercises and tips for enhancing your ability to retain and recall information.

Try to have faith in your own abilities. A lot of people believe that as someone gets older, their memory starts to wane. This isn’t true all of the time. You can damage your memory when you expect it to go. If you are being questioned about your memory you may be tempted to let doubt creep in and sabotage you. Being able to believe that you have good memory could help it greatly.

Organizational tools, such as day planners or wall calendars, are an amazing way to keep on top of important items in your life. Day planners are very useful to help organize your mind. Have a disciplined schedule written down and refer to it often. By keeping track of things in writing, you are more likely to remember them. Your brain won’t have to remember as much and it’s convenient if you ever forget something.

Get plenty of sleep. Studies indicate that your short-term memory can be negatively affected by a lack of sleep. A lack of concentration will lead to a great deal of difficulty in turning present happenings into permanent memories.

To supplement memory, try rehearsing or relating the material you wish to remember with what you already know. If you associate something you already know with something new you are trying to learn, you’re more likely to recall things quickly and store them in your long-term memory.

Stress reduces your ability to remember where things are or retain new information. If you are looking for something, do not get stressed out about it. A relaxed mind remembers things better. Do not allow yourself to become overwhelmed or frustrated when you forget something. Instead, acknowledge the problem, and focus on the problem itself and how you will solve it.

Be sure to meet lots of people and keep lots of good friends to help keep your memory functions intact. Studies have shown that spending time with your loved ones, even if it is for a few hours a week, is healthy for the part of your brain that holds memories.

When studying, make sure you dedicate yourself to learning about that topic, and don’t allow yourself too many distractions. Humans must have information stored in their long-term memory in order to remember it. However, if you’re distracted, it’s unlikely that the information you’re trying to commit to memory will move to that part of your mind.

If you’re struggling to remember something, try coming up with a mnemonic device. This technique requires pairing something you’ll have to remember to something you know well. They usually involve jokes, songs or rhymes and are an enjoyable method to improve memory. They can even remove irritation and frustration from studying.

Sometimes lost memories can be gone for good. But by following the tips laid out in this article, you can be sure that you are always holding on to the new memories you make. Gain the knowledge you need to build strong memories by using this advice.

Depression can invoke PTSD, and PTSD can invoke lots of bad symptoms that may be treated with EMDR. Speak to your therapist about EMDR for Stress today. EMDR Therapy might help to alleviate your post-traumatic stress disorder (PTSD).

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Top Insomnia Tips – Sleep Like A Baby

October 23rd, 2018

Top Insomnia Tips

Top insomnia tips – How precious is a restful night’s sleep? If you always get one, not much. If you have insomnia, rest becomes the most valuable thing in the world. Gain control of your life once again by using the information here in this article.

Gentle Massage to Help You Sleep

If you are bothered by insomnia, a gentle massage may help you drift off to sleep. It can help ease stress and tension and prepare your body for rest. Try not to think a lot when you’re undergoing a massage; just let it take you over, so you’re able to get to sleep.

Insomnia Tips
Insomnia Tips Gellinger / Pixabay

Get Some Sun

Getting some sun can help with sleep at night. Go outside for your lunch break. Your glans are stimulated by this, enabling them to make melatonin that aids in sleep.

Do Relaxing Exercises

Arthritis suffers often suffer from insomnia, too. The pain of this condition can keep you awake the entire night. If this is the issue, doing relaxing exercises or some ibuprofen before bedtime can ease the pain and help you sleep.

Breathe Deeply

Breathe deeply when you are in bed. Breathing deeply can relax your entire body and can help you push yourself into a relaxed state so that you can get to sleep. Take a deep, long breath over and over. Inhale through your nose, and then exhale with your mouth. Within a couple of minutes, you may be prepared for some great sleep.

Tryptophan

Tryptophan, found in many foods, can make you drowsy. A dinner that contains this substance may be the start of a peaceful night of rest. Eggs, cashews, turkey and warm milk contain tryptophan. Drink milk warm, not cold.

Avoid All Beverages

Don’t drink anything for a few hours before going to sleep. The more fluids you drink, the more you’ll be driven from your bed to the bathroom. This one minor interruption to your sleep is a potential trigger to full-blown insomnia, so avoid all beverages in the last three hours of your day.

Physical Activity

If you aren’t tired, you’ll have a struggle trying to fall asleep. If your job keeps you in one place for long periods of time, do what you can to break frequently and move around during the day. Getting some extra physical activity through exercise will help you feel more sleepy at bedtime too.

Stop Thinking and Start Sleeping

Do you lay in bed thinking about all the things you have to do the next day? If so, this could be contributing to your insomnia. If you have some bills you need to pay, do it in the daytime. Try to get rid of stress through the day. Make a list of things to do to make finishing these tasks easier.

No Late Night Caffeine

You are likely aware that caffeine can cause insomnia. It stimulates your brain and metabolism, stopping your sleep. You might not understand when you need to quit drinking caffeine for the day. If you have nightly insomnia, stop consuming caffeine around 2 pm.

Cool Sleeping Room

If insomnia is bothering you, it might be that your bedroom is improperly arranged. Is your sleeping room cool, quiet and devoid of light? Light, heat, and noise can make it a lot harder for you to get to sleep and remain that way. Try using sound like electric fans to block out any noise outside of your home. It can also keep you cool as an added benefit. Use blackout curtains or a sleep mask to keep all of the light out.

Noise Machine

Noise can be a significant factor in insomnia. People can have problems sleeping simply because of a ticking clock. If this is your case, get rid of all noisemakers in the bedroom. If there’s lots of noise coming from the outdoors, you can try a noise machine to drown it out.

Calm Yourself

Don’t engage in vigorous exercise right at bedtime. Activity causes your body to get excited, which prevents you from sleeping. Calming yourself before you go to sleep will allow you to sleep better and rid yourself of insomnia.

Afternoon Recharge

Naps only make insomnia worse. Naps are usually enjoyable. A nap can be delightful. There are those; however, that can and will have difficulty sleeping at night because of this. Rests give you energy just as effectively as sleep at night does. So an afternoon recharge can make night sleep even harder.

Those who have insomnia can find life a living nightmare. Fortunately, relief is at hand with the tips from this article. Thanks to this advice, you will be able to sleep soundly again.

Stress and sleepiness can invoke lots of bad things, it may worsen your PTSD, and PTSD might be treated with EMDR. Speak to your therapist about EMDR for Anxiety today. EMDR therapy might be able to help alleviate your post-traumatic stress syndrome.

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Fight Against Situational Depression

September 2nd, 2018
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Situational depression – If you are sad and lack the power to crawl out of bed, depression could be a cause. Even though depression might not be taken seriously by many people, it is definitely not to be taken lightly because it can destroy a person’s life. So keep reading and learn how to deal with depression.

Treat blue moods and depression by avoiding all types of sugar, including “healthy” sugars such as fruit juice, honey or molasses. Compared with complex carbohydrates, these simple sugars are absorbed more quickly into the bloodstream. This will result in an initial energy burst followed by a crash of fatigue and depression.

Situational Depression Management

If you are trying to manage your depression, consider picking up a new hobby or finding a new interest. Not having enough outside interests or hobbies in your life can be a major factor in depression. Try a new hobby, some to consider are crocheting, pottery, dance, or maybe photography. Whatever you decide, a key way to treat depression is to develop new interests.

Situational Depression

illustrade / Pixabay

One great way to feel better about yourself and stop feeling depressed is to start dressing well. Dress nice and get out of the house. Not for an event or a social obligation, but just to have fun and feel pretty. By reminding yourself of how nice you can look and how attractive you can feel, you can boost your self-esteem and perhaps lift your depression.

If you have situational depression, don’t take drugs or alcohol. Though many addicts believe these chemical substances will help, they will actually only worsen the situation. Usually, these urges can become a dependency.

Be aware of the surrounding conditions of your depression. Depression affects people both physically and psychologically. Experiencing periods of stress can cause your brain to decrease the amount of serotonin that is produced. This may lead to increased feelings of depression.

People are often given an antidepressant because they can help the brain produce more serotonin. There are natural ways to help increase your serotonin. Make sure you keep yourself healthy by getting enough rest, avoiding stimulants, and maintaining a good diet.

Getting interested in something can help you with depression. Many people become depressed because they do not have much going on. Having a hobby can help you boost your health, confidence, and mood. You can feel satisfied, which can take your mind off the negative items in your life.

Caffeine should be avoided when you are suffering from depression. Studies have proven that a correlation exists between caffeine consumption and heightened depression. Try drinking decaf coffee or soda instead of the regular versions of these drinks.

Retain positive thoughts. Of course, this isn’t easy, but it provides great benefits. Keep track of each emotion that you have during the day. In a lot of cases, negative thoughts just need let out, and simply putting them into words can let them escape your mind.

When finding yourself in a rut it helps to go outside and do something you’ve never experienced. Staying in a rut often causes or magnifies depression. Venturing outside for something new can help you differentiate between what you feel and what is out there.

Avoid consuming too many products with artificial sweeteners when trying to overcome depression. Studies have shown that these ingredients inhibit serotonin production, cause headaches, and make it harder to sleep. Don’t add these types of things to your diet.

Unemployment can lead to serious depression for many people. If you suddenly become unemployed, look at it as an opportunity to find a better position; however, loss of income can sometimes feel devastating. The financial worries add to the stress of looking for a new job and providing for your family.

People that have depression problems need to make sure that they exercise enough. Keeping the body in motion has been proven to help depression. Running, biking, and playing sports can all help you feel less depressed.

One thing that can raise yourself out of a depressed state is to work at accepting reality. Many people who suffer from depression think they need something specific to cure the condition, like a specific amount of money or a specific lover.

By facing and understanding your situation, you can begin making a realistic plan for improving it instead of obsessing over pie-in-the-sky fantasies.

Depression tends to be chronic, which is why it can be hard to get help. As someone with depression, however, you probably know what it’s all about. Keep this advice in mind when you start your recovery.

Depression can invoke PTSD, and PTSD can invoke lots of bad symptoms that may be treated with EMDR. Speak to your therapist about EMDR for Stress today. EMDR Therapy might help to alleviate your post-traumatic stress disorder (PTSD).

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Insomnia – Learn To Reduce it With These Tips

September 2nd, 2018

Insomnia – Everyone needs sleep, but not everyone can get it easily. Sleeping for the appropriate amount of time will refresh you for the following day. If you deprive it of rest, it can be a very serious problem. Continue reading for ways to beat insomnia.

An evening massage can often help you drift off to sleep. This is a good relaxation technique and it may make you feel sleepy. Don’t over think anything during your massage,  just relax into it so you are able to sleep.

Insomnia

DanFa / Pixabay

Bedtime Routine Beats Insomnia

Having a bedtime routine is important. With a pattern, your body can expect sleep and get tired more quickly. Sleeping whenever you get the chance can make your insomnia worse.

You should think about giving your belly a rub. If your stomach is stimulated a bit, you may sleep better. It helps your body relax, and it helps improve your digestion. If your stomach is the culprit of your insomnia, then this is an excellent tip to try first.

If you’ve never tried aromatherapy for insomnia you have yet, start shopping! Buy a collection of candles and potpourri that provide soft and soothing scents, and set them up by your bed. Aromatherapy is a technique that others swear by. A light scent such as lavender will help you get a good night’s sleep.

Those with insomnia often lay in bed and stare at the clock. You may find yourself awake worrying about the kids or work. Rather than counting the minutes and being worried, just turn the clock away from yourself and close your eyes.

At bedtime, keep the worries off your mind. Set a time in the afternoon to think about your worries. Many folks hone in on the day’s troubles, which keeps them awake. Why not schedule the time to do this earlier so that it doesn’t disrupt your sleep. You can then focus on relaxing and falling asleep instead of things you are worried about.

Do you lay in bed thinking about all the things you have to do the next day? If so, this could be contributing to your insomnia. For example, pay your bills in the middle of the day as opposed to at night. Try eliminating all the concerns you can while it’s daytime. Try to get everything accomplished before you go to bed.

Give yourself a sleep schedule. When you lay down and rise at consistent times each day, then your body has a good idea when to do what it needs. Aim for at least eight hours of sleep each night.

Check out the bed. Are your sheets soft and nice? Are your pillows giving you proper support? Is your mattress in bad shape? You should buy a new bed, if so. If you do so, you will find rest comes easier.

There are those who can only sleep well with the proper air quality in the room. See if essential oils and a diffuser may help. Air purifiers are also very helpful for some people seeking an excellent night’s sleep.

Journal your cares and woes. Worrying about responsibilities during the day can cause you to have issues when trying to sleep. It is helpful to write down any problems that are on your mind along with methods for resolving them. By having a plan you can lessen the stress, helping you sleep better at night.

Don’t force yourself to shut your eyes because the clock tells you it’s time to do so. You will do better to wait until you are physically tired. Then it will be easier to actually sleep.

Counter-intuitive as it sounds, those suffering insomnia need to avoid napping during the day. Naps can be wonderful. Naps are nice for everyone. As we grow older, this becomes especially true. But, it may cause an inability to sleep at night. Naps are able to restore energy, and when you recharge yourself during the day, it makes sleep harder.

Folks tend to advise against eating near bedtime, but it may be that hunger is what is keeping you awake. If you are especially hungry before bedtime, try a little fruit or some crackers.

Digestive System

Some people have a hard time falling asleep. Try a stomach rub if you’re having trouble sleeping. That can calm your digestive system as well as your entire body. If your digestive system is active, you may even start to lose weight.

Stop drinking for an hour or so before you head to bed. Fluid consumption close to bedtime will likely have you getting up to urinate throughout the night, making it hard to get back to sleep.

If you are exhausted and suffering from lack of sleep, an afternoon nap can seem very tempting. However, napping isn’t a good idea if you’re dealing with insomnia. Work to develop regular sleeping habits, and avoid napping since that can disrupt your efforts. It can mean the sleep you get at night will be less refreshing, too.

Sleep can be hard to come by. It isn’t something you can accomplish by sheer will. You won’t be up all night if you know how to get to sleep. These tips will help you to cope with the anxiety from insomnia.

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.

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