APRIL 2005 LINCS

 

 

 

 

  1. BRAIN CONNECTION

The characteristics of the "left brain" versus the "right brain" have received a great deal of media attention. This site provides information on Roger Sperry's pioneering work on split brains.  Find out what each half of the brain does!

 

http://www.brainconnection.com/topics/?main=fa/sperry

 

 

 

  1. PROBLEM-SOLVING TESTS

Successfully taking problem-solving exams requires special preparation.  Here’s a great outline that offers suggestions on how you can take problem-solving tests with confidence.

 

http://www.utexas.edu/student/utlc/handouts/1443.html

 

 

 

  1. WHERE TO FIND HELP:  PEOPLE & PLACES IN WYOMING

This on-line resource publication by the Wyoming Council for Women’s Issues gives wonderful contact information Wyoming for organizations that assist in early childhood education, counseling, domestic violence, substance abuse, legal services, housing and much more.  It’s not just for women…check it out!  Follow this link.  Then click on “Links to Resources,” then click on “WCWI Resource Directory.” 

 

www.wyomingwomenscouncil.org

 

 

 

4.         THE WELLNESS ADVANTAGE:  JUST BREATHE!

Remember to breathe while you exercise.  Many people tend to hold their breath while they exert effort with their muscles.  Concentrate on breathing out while you use your muscles (for example, when you’re lifting a heavy object) and breathing in as you relax.  This can seem strange at first, but it is the correct way to breathe while exercising.

 

Here are some suggestions to help you breathe easier:

 

  1. Before doing any work or exercise, take in deep abdominal breaths.
  2. Do the hardest part of your work or exercise while you are breathing out.
  3. Try to breathe in through your nose and out through pursed lips for twice as long as you breathe in.  For example, when walking, develop a rhythm of breathing in for two steps and breathing out for four steps.
  4. Never hold your breath while performing daily activities or exercises.
  5. Don’t rush through an activity to get it over with.  Take your time and rest if needed.
  6. Pace yourself.

 

How to do deep abdominal breathing:

(Singers and athletes learn how to do this kind of breathing, using their diaphragm, to breathe better.  You can use it this way, too.

 

  1. Relax.  Rest one hand on your abdomen and the other on your upper chest.
  2. Breathe in through your nose and let your abdomen come out as far as it will.  The hand on your abdomen should move outward and upward.
  3. Keep your upper chest relaxed.  The hand on your upper chest should not move.
  4. Breathe out slowly through pursed lips.  If you feel dizzy, wait for a few breaths before you try it again.

 

Make abdominal breathing second nature by practicing it everyday as often as you think about it.  Do it first while lying down or sitting, then while you are walking.  The more you do it, the easier it will become.  The muscles you use will become stronger while your breathing becomes deeper and easier.

 

 

5.  MOTIVATE YOURSELF TO SUCCEED! “Be Angry or Be Depressed” – an article by Tony Schirtzinger

Depressed people are angry people who won't admit it. They tend to say nothing when they should be saying: "Get out of my way!"

 

Anger is a natural emotion which occurs whenever there is something in your way. We probably get at least a little angry about 20 times each day.

 

When we act on our anger we are saying: "I count, and what I want matters."

 

When we don't take action we are saying: "You count, I don't."

 

Ignoring our anger can make us believe that nobody counts and nothing matters.

 

BIOLOGY OR PSYCHOLOGY?

Professionals debate whether major depression is biological, psychological, or both. But everyone agrees that all depression, mild to severe, shows the need for better self-care.

 

HOW MUCH IS TOO MUCH?

You have probably heard: "We all get depressed sometimes." To the extent that this is true, it is a sad reflection of our guilt-ridden culture. It is not a reflection of some biological predisposition toward being depressed.

                  

Any depression is a problem, and regularly occurring depression is a serious problem. If the suggestions given here do not help, therapy (either with or without medication) can speed things up considerably.

 

THE WAY OUT - WHAT TO DO ABOUT DEPRESSION

If you are seldom depressed, read this section for general ideas on self-improvement.

 

If you are often depressed, work your way down the list and spend as much time on each item as you need. Stay with it until you have completed each task (see "What You'll Learn").

 

1) Notice how prevalent anger is. Just go about your normal day and notice every time you see even the slightest sign of anger in the people around you.

 

What You'll Learn: You'll see that anger does occur about 20 times every day.

 

2) Notice how safe anger can be. Notice how people use their anger to get what they want, and how seldom they "get in trouble" for it.

 

What You'll Learn: You'll see that some people almost always get angry responses from others when they express their anger, but most people do not. Decide to learn from those who do not.

 

3) Make a list, on paper, of the best examples you can find of how people around you use their anger effectively. Put an asterisk on the examples you like most. Notice how often these people get what they want when they express their anger.

 

What You'll Learn: You'll show yourself how safe anger can be. You'll see that everyone has their own unique style of expressing anger, and that one or more of these styles "feels right" for you to use. You'll learn that people who express their anger get what they want much more often than people who do not.

 

4) Learn the physical sensation you feel whenever you get angry ("tight shoulder," "tense stomach," "pain in my chest," etc.). Notice that you get this same sensation every time you are angry - and that it varies from very slight to very strong depending on how angry you are. Get good at noticing even the slightest sensations of anger.

 

What You'll Learn: After accomplishing this task you will always know when you are angry, how strong your anger is, and how much energy you have to deal with each anger-inducing situation.

 

5) Begin to express your anger more and more, based on what you've learned about how others express their anger. Notice what happens to your depression.

 

What You'll Learn: The more anger you use, the less depressed you will feel.

 

6) Continue to experiment with expressing your anger. Focus on the results you get. Compare what actually happens with what you thought would happen.  (In other words, compare reality to your scary fantasies.)

 

What You'll Learn: Everyone will learn that their scary fantasies are far worse than what happens in real life. Most people will learn that their scary fantasies were based on childhood realities, not on adult realities.

 

HOW YOU'LL CHANGE

When you are no longer depressed you will feel stronger, more energetic, and more enthused. You will have a renewed interest in all kinds of pleasure. Daily problems will still be there, but they will bother you much less. You will even begin to find opportunities where you used to find only problems!

 

HOW YOUR RELATIONSHIPS WILL CHANGE

Your relationships will improve immensely, just because you are less depressed. Everyone will enjoy being with you more because of your energy and spontaneity.

 

OTHER ARTICLES

This article is the second in a two-part series at my site on Depression. (See: "Depression: The Problem.") Also look for other articles on depression as well as articles on anger, motivation, discipline, etc. Look for ideas about how to avoid depression in every article!

 

About the Author:

Tony Schirtzinger is a therapist in Milwaukee. Visit his web site to read

many articles like this one. Web Site: "SELF-THERPY: For People Who ENJOY Learning About Themselves." http://www.helpyourselftherapy.com/