Test how real your assumptions are and you might change your life. Thomas Barwick/ Stone / Getty Images Plus What you think and believe isn’t always true. But holding onto some of those beliefs might cause you to suffer. Thomas Barwick/ Stone / Getty Images Plus When this happens, psychotherapists sometimes encourage clients to perform behavioral experiments that test the reality of their beliefs. Its a powerfulcognitive behavioral therapytechnique that can help people recognize that their assumptions arent necessarily accurate....

Some quick shut-eye can help you de-stress and be more productive. How Much Sleep Do You Need? That urge to snooze in the afternoon is calledsleep drive. Westend61/Brand X Pictures/Getty Images This is due to the buildup of a chemical in the brain known asadenosine. Sleeping allows the brain to recycle the built-up adenosine so we can feel refreshed and alert. How Long Should I Sleep? Understanding the perfect length of a nap requires a bit of knowledge about the sleep cycle....

This article discusses the aims of the body neutrality movement andhow it differs from body positivity. Click below to listen now. Body neutrality is the idea of accepting your body as it is in its current state. Verywell / Madelyn Goodnight Unlike the body positivity movement, it does not need to involve self-love talk or mantras about your body. Additionally, body neutrality encourages you to see your body as a functional vessel....

How To Practice Emotional Control Grab OurFree eBookto Learn How toGrow Your Wellness Business Exponentially! What Is Emotional Control? Here’s a video talking about how we create our emotions 1. Cut off the negative thought spirals Watch this TED Talk on emotional control: 2. Take deep breaths 3. Generate some positive emotions Why and how to master your emotions 4. Practice acceptance 5. Quit the coffees and soft drinks 6.

Paruresis is also known as shy bladder. Signs of Paruresis Paruresis can range from mild to severe. Before starting exposure therapy, have a doctor rule out medical causes. Joey Boylan / Getty Images Steps to Overcoming Paruresis On Your Own 1. Enlist the help of a trusted friend or relative. This person will be present during early exposures to mimic the situations that you would experience in public. Learn whether urgency to urinate makes it more or less difficult for you to perform....

Exposure therapy forsocial anxiety disorder(SAD) can help you overcome fears of specific social and performance situations. This strategy can sustain your anxiety in the long term. Leaving situations in a state of panic also teaches you they are to be feared. DigitalVision / ZoneCreative / Getty Images Exposure therapy for this fear involves gradually engaging in more difficult situations involving eating in front of others. You might imagine using a public restroom and then gradually work your way up to using a public facility....

It’s important to be grateful for the things we have. The word gratitude can have many meanings depending on how others use it and in what context. Generally speaking, gratitude involves recognizing that something good has happened to you. FG Trade / Getty Images It can have a powerful role in your health and well-being. Signs of Gratitude So what does gratitude look like? How do you know if you are experiencing a sense of gratitude?...

But gratitude meditation is very different. Gratitude meditation simply means focusing on and acknowledging the things you are grateful for. What Is a Gratitude Meditation? Verywell Mind / Stocksy This can be done in a few ways. However you choose to practice, you are sure to see the benefits of your gratitude meditation quickly. This leads to less time worryingsomething we could all benefit from. How Gratitude Meditation Works Sometimes, we can have a bit of abias toward negativity....

Write Gratitude Messages to Close Friends 2. Share a Gratitude List With Friends 3. Write a Gratitude Letter 2 Ways to Practice Gratitude OFF of Social Media 1. Create a Gratitude Collection of Images Sign up for more wellness… delivered right to your inbox.

It’s well worth it for your mental health Verywell / Alex Dos Diaz Ah, the holidays. You might also be thinking about climate change, political division, and wars happening abroad. “writing on a regular basis about things, people, and events one feels explicitly grateful for.” Verywell / Alex Dos Diaz People may benefit from promoting gratitude and interpersonal warmth with each other when fostering new connections. 2017;17(2):106-118. doi:10.1080/15358593.2017.1293836 Jackson L.Why should I be grateful?...

This technique is not easy as you are asking yourself to send kindness your way or to others. It often takes practice to allow yourself to receive your own love or to send it. Click below to listen now. Caterinac / Getty Images During your meditation, you generate kind intentions toward certain targets including yourself and others. The following is a simple and effective loving kindness meditation technique to try....

Benefits of Music Meditation Music has many wonderful benefitsfor stress management and overall health. It can help you calm your physiology without making a conscious effort, and that can alleviatestressin your mind. Music can also lift your mood, slow your breathing, and create other stress-inducing changes. Getty Images It’s a stress relief technique anyone can use. With regular practice, this meditation can help you to manage better whatever stress comes....

By practicing PMR, you will learn how a relaxed muscle feels different from a tense muscle. Progressive muscle relaxation is generally used along with othercognitive behavioral therapytechniques, such assystematic desensitization. However, practicing the technique alone will give you greater control over your body’s anxiety response. Klaus Vedfelt / Getty Images If you practice this technique correctly, you may even end up falling asleep. For those with medical conditions, consult your doctor before beginning any relaxation training exercise....