Thoughtful Thursday

Our society has a way of teaching us that we’re never good enough, or smart enough, or successful enough, or –whatever enough to be accepted. 

Part of our job is to learn how to accept and love ourselves, not because we believe we’re perfect, because none of us are, but because we recognize that we have good qualities and the potential to do good things for people.

 One way to start is by making a list of your own good qualities and then write some evidence from your life, that supports the fact that you exhibit these good qualities. If you are unable to list anything take that as a sign that you need a partner to do it and get a close friend or a cognitive therapist to help you.

If you’re working with a friend, you can make a similar list for them. If you feel uncertain at all about the qualities on your own list, then you can try visualizing yourself in front of one or more persons (the more, the better) telling them what’s on your list and why. You can try to imagine your voice as you say each word to them in a very convincing tone and repeat your list and the evidence for it until all doubts have been erased.

Wellness Wednesday

For centuries, slow deep breathing has been practiced as a part of certain forms of meditation and as part of developing focused concentration and calmness. 

Multiple scientific studies have shown its benefits for people with hypertension, heart disease, lung disease, anxiety, and excessive stress. 

You can learn how to properly utilize slow deep breathing in Qigong classes, in many yoga meditation classes, and from select psychotherapists who specialize in breathwork.

Motivational Monday

Feelings of gratitude have been found to increase feelings of happiness in scientific studies (Emmons and McCullough 2003).