The Power of Habit, by Charles Huhigg A great resource for anyone wanting to change a habit. It is thorough and well researched. The Feeling Good Handbook, by David D. Burns, M.D. One of the best books for understanding how our thinking shapes our behavior. How to Talk so Kids Will Listen, and Listen so Kids Will Talk, by Adele Faber and Elaine Mazlish A treasure. It has been in print for over 20 years. The Seven Principles for Making a Marriage Work, by John Gottman,
Dale Kay Lillak, Licensed Marriage & Family Therapist This article was first printed in the September-October 1997 issue of New Times Magazine, a Forum for Addiction Prevention, Treatment, and Recovery Related Issues in San Jose. Not long ago I spoke to a woman on the phone about the recent violence in her life. She and her husband had both been sober for a couple of years, and now he had begun to drink again. With the return of his alcohol abuse, came
Breathing, inhale-exhale. Breathing is natural and automatic. We have to breathe. Belly breathing is a practice for creating balance and calm. Initially, it is best to have on loose fitting clothing. This way, you can feel how your body breathes unencumbered. Sitting in a comfortable position, place one hand on your chest, and the other on your stomach in the area just above the belly button. Take a moment to relax, close your eyes to reduce distractions, and breathe normally. Now, imagine you have a
Consider cognitive behavioral therapy for insomnia. Over 50% of adults now complain of difficulty sleeping, half of these chronically. We now know that sleeping pills are not the solution to insomnia, and that it is possible to successfully treat insomnia using cognitive behavioral therapy (CBT). CBT has been endorsed by the National Institutes of Health as an effective and preferred method for treating insomnia. Research on CBT shows the following: 75% of insomnia suffers experience significantly improved sleep The majority become normal sleepers 80-90%
Along with anxiety, depression is the most common behavioral health problem in the U.S. affecting nearly 10% of our population. When we think of anxiety, the focus is the future; when we think of depression we are focused on the past. Depression is about loss. Depression is a mood problem. When we are in a normal mood, we feel comfortable. We have motivation to face the day, we enjoy our leisure time, and our physical energy is usually up to the task
Anxiety is an apprehensive inner experience of intense feelings and thoughts. There are times when a feeling of concern may arise. The concern is focused on the future. We call this worry. Worry is about a future outcome. Worry is anticipatory. When we habitually keep our thoughts on a situation that has happened or could happen, and we feel apprehensive, concerned, or fearful about the situation, we are anxious. Occasionally, anxiety becomes excessive even obsessive, and begins to disturb our life. It may
COGNITIVE BEHAVIORAL THERAPY, WHAT IS IT AND HOW DOES IT WORK? CBT is an extensively researched and well defined model of therapy. As a therapeutic model it is excellent. CBT is based on how our brain processes information. As the name implies, what we think (cognition), shapes our behavior and may precipitate health or disorder. Mostly unawares, our brain is continuously thinking and processing information. Many areas of the brain, in particular, the amygdala and hypothalamus, automatically translate input from our senses. That