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  • Are you an Introvert? Embrace it! | Esperanza - Hope To Cope
    with depression also finds it helps to monitor his inner monologue My psychologist says to watch my negative thought patterns and replace them with something better so I say It s okay There s nothing to harm me there I will be safe That not only improves depression and anxiety but also helps bring me out of my shell a little farther he explains James Murch MA a licensed therapist in private practice in Nova Scotia uses the term negative cognitive appraisals for personal put downs about inadequacy and offers an example for turning one on its head Say you start to botch a presentation Instead of thinking All these people are noticing I m having trouble and they re going to judge me harshly try thinking I m not the first person to be in this situation so even if I mess up they ll probably understand TRY TRY AGAIN One way to get more comfortable as a pretend extrovert is to practice being in uncomfortable situations The best thing to do is to put yourself out there to step outside your comfort zone advises Murch But people shouldn t be aggressively trying to change their personality If someone is introverted it s almost inconsistent with the principles of good mental health to apologize for it Carol of Texas arranged appearances to speak on depression and marriage in order to build her confidence about interacting with others But she also recognizes the importance of stepping back to recharge I tend to hide from everybody because that s my natural instinct says the mother of two and now I know there s a difference between that and just taking some time to relax to not have to talk I ve learned I m one of those people who needs that time and that s OK Her nerves still get tested whenever she has to go someplace where she doesn t know a lot of people To cope she stays focused on individual tasks beforehand what she s going to wear making sure she has her purse reviewing directions to the event and so on Once I get there there hasn t been enough time to get worked up and usually I m fine she says Sometimes a natural predilection for solo time shades into a deep reluctance to socialize There can be a fine line between introversion and isolation and those prone to depression and social anxiety need to recognize when they re near it It s one thing to enjoy your own company it s another to start rejecting the social connections we all need to live a full and healthy life Dembling stays alert to signs that she s slipping into depression I work at home alone and on one hand it s a great job for an introvert she says On the other hand because I m not compelled to act I can get isolated If I count face time with the clerk at the supermarket as a real connection I know I m setting the bar kind of low As an introvert himself Toronto psychotherapist Eric Evans president of the Canadian Association for Psychodynamic Therapy can identify with having days I want to be alone and I m not even aware of it He wants introverts to know there s nothing wrong with a solitary respite even an extended one as long as there is a support network nearby if needed The bottom line he says is that this is just another way for human beings to be that it s just as normal as other ways Obviously everybody needs contact with people but it s a question of degree Introverts have to find the amount of contact and expression that works for them Notes Dembling Once you start giving yourself permission to be who you are everything gets easier Sidebar Own your introversion Introverts often wrestle with expectations from others mostly at times from themselves about how they should act in social situations Let go of assumptions and latch on to these strategies for making the most of your introspective self Set your own terms Parties are a lot easier to go to if you give yourself permission to leave when you re ready to leave according to introvert Sophia Dembling When you decide it s time to go you can let those Oh you can t leave now comments float over your head Parties are supposed to be fun Congratulate yourself Challenge yourself and when you have a success even a small one pat yourself on the back You went out and did it says David from Ontario so embrace it and learn from it Breathe deeply When Carol from Texas feels uncomfortable in a social setting she inhales for four seconds then exhales for six seconds It cleanses my mind and gets me back on track she says Know the difference Straight up introversion means you likely prefer a quiet night at home to group activities while isolation is sort of an active retreat from everything notes Toronto psychotherapist Eric Evans He recommends having at least one person it could even be a therapist to reach out to when needed Sidebar Strength for shy persons Introversion and shyness frequently go hand in hand but they are not the same thing Introverts tend to value quiet activities and intimacy over busy high energy gatherings They don t necessarily find social situations awkward or alarming but they often do feel a need afterward to recharge alone Shy people feel distress when meeting new people or being exposed to new situations Shyness is not considered a disorder but it could be seen as the baseline on the social anxiety spectrum If you find yourself tense about an upcoming social gathering try these tips from the Shyness Research Institute at Indiana University Southeast Start with very very small talk Smile and say Hello to as many people you care to make eye contact with Ask for simple

    Original URL path: http://www.hopetocope.com/are-you-an-introvert-embrace-it/?replytocom=4140 (2016-02-14)
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  • Clutter to Calm: Organize to Reduce Stress | Esperanza - Hope To Cope
    2015 As a single I include a friends in beginning the cleaning process First it gives accountability that I am using my time to clean Second it helps me reach measurable goals For example one friend sorted out the expired canned food It gave me the opportunity to reorganize my food Less would go to waste and I would be a wiser grocery store customer susan December 22 2015 Decluttering and keeping your house up does make a huge difference in your mental state I feel more in control of myself when I can easily located items RELATED ARTICLES Do Taking Shortcuts Really Work February 4 2016 12 01 am I recently discovered a new bad habit that I have When I get in a hurry I tend to take shortcuts The problem is the Appreciating the Compassion Fatigue and Vicarious Trauma Experienced by Therapists February 2 2016 12 35 am The long row of 80 motorcycle police officers in a two wide formation was followed by a black hearse and a black limousine We passed them Andrew Solomon Reflects on Resilience February 1 2016 2 03 pm In Andrew Solomon s award winning memoir The Noonday Demon he explored depression recovery and resilience through his experiences and a larger scientific and cultural lens Moms Parenting Depression February 1 2016 1 44 pm When a mother has depression the whole family feels it These coping strategies can help mom dad and the kids weather the added stress CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19

    Original URL path: http://www.hopetocope.com/clutter-to-calm-organize-to-reduce-stress/email/ (2016-02-14)
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  • Clutter to Calm: Organize to Reduce Stress | Esperanza - Hope To Cope
    he s sprucing up the place overall by replacing stained carpeting and repainting dingy walls A service comes in regularly to do heavy duty cleaning Meanwhile Geoff is tackling the accumulation of stuff throughout his home in bite sized chunks As long as I m doing a little every day I feel great he reports Getting started To make the clearing out process more manageable organizing experts often recommend tackling just one corner closet or drawer in your home at time or giving yourself a 15 minute limit for each session Even in small doses sorting and cleaning can feel overwhelming Smith the feng shui practitioner suggests listening to piano music as you work The metal vibrations of the piano cause a generating motion that helps lift spirits says Smith who is also a real estate agent in the Toronto area If piano s not your thing try whatever makes you feel upbeat and energized 2 On a practical level Adams recommends staying focused on your selected space No running off to another room to sort books or put clothes away One standard technique is to place three laundry baskets in the area one for things to keep whether in that same space or somewhere else in the house one for things to donate or recycle and one for items that are fit only for the trash Don t check an area off your completed list until you ve removed anything in baskets two and three from the house Adams warns Before you start she says create a mental image of how you want your space to look and feel then keep that in mind as you sift This is often referred to as editing a room Knowing the vision for your space helps you decide what to keep and what to let go of she says Letting go According to organizing guru Peter Walsh whose latest book is titled Lose the Clutter Lose the Weight many of his clients feel a sense of calm and renewal once their homes are purged of clutter and newly organized He keeps his own home in Los Angeles tidy and spare with plenty of bare surfaces to soothe the eye and mind I m very careful not to fill my life with stuff for stuff s sake Walsh recently told USA Today It s about surrounding yourself with the things you love you use you need Walsh recommends what he calls the cardboard box test for sorting through belongings For example take all your kitchen utensils out of the drawers and put them in a box or bin When you need one take it out and use it Then it can go back in a drawer Anything left in the box at the end of a month can be deleted from your kitchen collection Organizers often recommend a similar approach to clothes Anything you haven t worn in a year shouldn t be in your closet As Rachael Kalinsky a Toronto based professional

    Original URL path: http://www.hopetocope.com/clutter-to-calm-organize-to-reduce-stress/print/ (2016-02-14)
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  • Lisa Tabachnick | Esperanza - Hope To Cope
    of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home Blog Posts and Articles by Lisa Tabachnick Lisa Tabachnick Lisa Tabachnick is a freelance writer and blogger based in Markham Ontario with a special interest in holistic health Top bp Magazine Articles by Lisa Tabachnick Clutter to Calm Organize to Reduce Stress By Lisa Tabachnick November 9 2015 1 10 pm Keeping your living space clear and uncluttered generates good energy and reduces stress By Lisa Tabachnick Clutter dampens the spirit So says certified Read more Blog Posts and Articles by Lisa Tabachnick Clutter to Calm Organize to Reduce Stress By Lisa Tabachnick November 9 2015 1 10 pm Keeping your living space clear and uncluttered generates good energy and reduces stress By Lisa Tabachnick Clutter dampens the spirit So says certified Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks

    Original URL path: http://www.hopetocope.com/author/lisa-tabachnick/ (2016-02-14)
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  • Clutter to Calm: Organize to Reduce Stress | Esperanza - Hope To Cope
    things you love you use you need Walsh recommends what he calls the cardboard box test for sorting through belongings For example take all your kitchen utensils out of the drawers and put them in a box or bin When you need one take it out and use it Then it can go back in a drawer Anything left in the box at the end of a month can be deleted from your kitchen collection Organizers often recommend a similar approach to clothes Anything you haven t worn in a year shouldn t be in your closet As Rachael Kalinsky a Toronto based professional organizer and owner of Order in the House puts it Get rid of anything that s collecting dust feels uncomfortable doesn t fit doesn t work or creates negative emotions leaving only items you use or love Kondo phrases it slightly differently Pick up and handle each object in your home asking yourself Does it spark joy If it doesn t discard it after thanking it for its service to you Be aware however that the process of shedding belongings can be emotionally difficult In a 2012 study Yale School of Medicine researchers found that parting with an object to which you feel a connection activates the same areas in the brain that react to physical pain Marita can relate A retired teacher Marita consulted a professional organizer and spent a year purging her home in Chesterfield Missouri Some of the stuff that needed to go represented my children s lives That was emotionally overwhelming she says If you are torn about getting rid of something meaningful try taking a photograph and keeping that instead Keeping up After Marita cleared out accumulated layers in her home she incorporated feng shui tenets as she reorganized her furniture and belongings She says the lightness or spirit and sense of renewal she gained made it all worth it in the end It was life changing she says I think that the space around me can have an effect on how I feel Decluttering is not a one and done procedure however It takes vigilance to make sure the drifts don t mount up again Adams suggests embracing an organizing system you may have to try a few to see what works best for you and developing habits that keep paperwork and everything else from accumulating For example she suggests keeping track of payment due dates in a digital file on your phone or computer rather than relying on papers that can get lost or misplaced Walsh recommends an accordion folder with divisions by the month or week so you can sort bills permissions slips even birthday cards according to when they must be dealt with For Marita Being organized is a process that s ongoing You can never stop and say I ve arrived I m organized and I don t need to work on it again because each day brings change and new challenges Printed as Harmony in

    Original URL path: http://www.hopetocope.com/clutter-to-calm-organize-to-reduce-stress/?replytocom=25997 (2016-02-14)
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  • Clutter to Calm: Organize to Reduce Stress | Esperanza - Hope To Cope
    the things you love you use you need Walsh recommends what he calls the cardboard box test for sorting through belongings For example take all your kitchen utensils out of the drawers and put them in a box or bin When you need one take it out and use it Then it can go back in a drawer Anything left in the box at the end of a month can be deleted from your kitchen collection Organizers often recommend a similar approach to clothes Anything you haven t worn in a year shouldn t be in your closet As Rachael Kalinsky a Toronto based professional organizer and owner of Order in the House puts it Get rid of anything that s collecting dust feels uncomfortable doesn t fit doesn t work or creates negative emotions leaving only items you use or love Kondo phrases it slightly differently Pick up and handle each object in your home asking yourself Does it spark joy If it doesn t discard it after thanking it for its service to you Be aware however that the process of shedding belongings can be emotionally difficult In a 2012 study Yale School of Medicine researchers found that parting with an object to which you feel a connection activates the same areas in the brain that react to physical pain Marita can relate A retired teacher Marita consulted a professional organizer and spent a year purging her home in Chesterfield Missouri Some of the stuff that needed to go represented my children s lives That was emotionally overwhelming she says If you are torn about getting rid of something meaningful try taking a photograph and keeping that instead Keeping up After Marita cleared out accumulated layers in her home she incorporated feng shui tenets as she reorganized her furniture and belongings She says the lightness or spirit and sense of renewal she gained made it all worth it in the end It was life changing she says I think that the space around me can have an effect on how I feel Decluttering is not a one and done procedure however It takes vigilance to make sure the drifts don t mount up again Adams suggests embracing an organizing system you may have to try a few to see what works best for you and developing habits that keep paperwork and everything else from accumulating For example she suggests keeping track of payment due dates in a digital file on your phone or computer rather than relying on papers that can get lost or misplaced Walsh recommends an accordion folder with divisions by the month or week so you can sort bills permissions slips even birthday cards according to when they must be dealt with For Marita Being organized is a process that s ongoing You can never stop and say I ve arrived I m organized and I don t need to work on it again because each day brings change and new challenges Printed as Harmony

    Original URL path: http://www.hopetocope.com/clutter-to-calm-organize-to-reduce-stress/?replytocom=26000 (2016-02-14)
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  • How to Clear Your Mental Clutter! | Esperanza - Hope To Cope
    unique approach called Whole Brain Wellness is the result of having lived both sides of depression as the patient and as the professional Carol s latest books include Moving Beyond Depression LifeTools Emotional Eating and Putting Your Weight Loss on Auto Visit Carol s websites WellYOUniversity com and ThePowerofWordsEquote com RELATED ARTICLES Managing Depression and Living Well February 10 2016 11 01 am Through Veterans own voices Veterans have the chance to hear from trusted and credible sources other Veterans like themselves In this video hear Veterans share their Appreciating the Compassion Fatigue and Vicarious Trauma Experienced by Therapists February 2 2016 12 35 am The long row of 80 motorcycle police officers in a two wide formation was followed by a black hearse and a black limousine We passed them Douglas M Duncan The Politician s Courageous Depression Disclosure February 1 2016 2 52 pm In his 24 year career in public office including three terms as the top elected official in Maryland s most populous county DOUGLAS M DUNCAN became a Andrew Solomon Reflects on Resilience February 1 2016 2 03 pm In Andrew Solomon s award winning memoir The Noonday Demon he explored depression recovery and resilience through his experiences and a larger scientific and cultural lens CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us My Account Checkout Professional Writers Advertising Contact Us Partners Portal Cart Subscribe Back to Top Copyright 2015 Hope to Cope All

    Original URL path: http://www.hopetocope.com/blog/how-to-clear-your-mental-clutter/email/ (2016-02-14)
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  • How to Clear Your Mental Clutter! | Esperanza - Hope To Cope
    lights on the battery starts to drain away Today I want to share something I just learned in an on line course I m taking from Eben Pagan it s a great strategy for clearing away the mind clutter so that it s not sucking away your time and attention The only thing I love more than learning a new LifeTOOL is SHARING IT So here are the steps to Clear Your Mind Clutter Step 1 Capture the Clutter Write down everything you re thinking worrying about everything that s on you mind Do this for 10 minutes Set a timer to let you know time s up Step 2 Separate the Clutter Go through the list put a circle around everything that s OUTSIDE YOUR CONTROL Go back through the list put a star next to everything that s IN YOUR CONTROL Step 3 Remove the Clutter Transfer the starred items to a new list rank them in order of priority of working on them in the next couple months If you have more than 10 it s too many Ideally you want between 5 7 Eben directs people to look at the circled items let them go by

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