How Crash Diets Damage Psychological Health

One of the biggest diet mistakes is food deprivation. That sounds like an oxymoron. Obviously, to lose weight, you have to cut back. But the key is how, where and how much. Excessive deprivation is dangerous, physically, psychologically and emotionally. Here's how it's affected me. How Crash Diets Damage Psychological Health

My Emotional Health Self-Help Books Bibliography

Whenever I need guidance, comfort, help or advice, I look to the book. The Bible is my guide for life, but it's  worlds beyond the ordinary book. I've found comfort and healing and emotional from ordinary authors, too. Are you struggling with emotional issues: fear, anger, shame, low self esteem, panic, depression, death, loss, grief, compulsive behavior, abuse, addiction, betrayal? Here's my recommended reading list for survival. Each of these has helped me at some point in my life. In my journey to quit antidepressants, self-help reading was vital. I've written this list chronologically according where I was when I discovered each book. 10 Emotional Health Self-Help Books 

How I Got Off Antidepressants Using Al-Anon Slogans

Self-discipline is something I've never had trouble with. I've got a nasty case of low self-esteem. Auto-flagellation and rigid control is my modus operandi. Hence my 7-year antidepressant habit. But I found that anti anxiety and depression meds made life worse for me. So I quit. But I still had the low self esteem and OCD to cope with. I need self-control, but not the harsh pre-antidepressant kind I used to use. Here's a simple self-help plan I created, based on Al-Anon principles, to modify behavior and change habits.

* Easy does it. I've earned merit badges in obsessive-compulsive self-control. And I've got the furrowed brow, clenched jaw and muscles aches to prove it. Self-discipline doesn't mean wearing a hair shirt, however. It should heal, not hurt. As I change habits, I'm learning to give myself the same patience and encouragement I give others.

* Progress not perfection. Under my old regime, I was ruthless and autocratic with others sometimes and always with myself. I demanded perfection in every area. Setting unattainable goals is self-destructive. I nearly killed myself and did long-term damage to my psyche. Now I look for areas of improvement. I focus on success, not failure.

* Narrow it down. Instead of blindly trying to change my entire self, I've listed 10 habits to build or break. Some are: lose weight; exercise more; improve productivity; cut spending; drink less wine; control temper; get to bed earlier; get up earlier. (Six goals is probably more realistic).

* Identify measurable goals. I found that my listed goals were too vague. To change habits, I wrote clearer objectives: lose eight pounds this month; exercise 30 minutes daily; drink 2 glasses of wine daily; go to bed at 11 p.m. and get up at 7 a.m.

* Use positive, action verbs. Clarify what you want to do not what you don't want to do. Instead of "don't get angry," I listed ways to avoid flare-ups. Journal; walk; bike (hits two goals); dialogue.

* Assess progress. I made a rubric and rate success in each area before bed. My rating system is: 1--blew it, 2--meh, 3--pretty good, 4--nailed it, mama. More than 50 percent overall, I count a good day. Less means I need to try harder tomorrow. No self-flogging. Then I give thanks to my higher power for the day.

This gentle slow-and-steady system helps me make self-tweaks where needed. I've lost weight, exercise more and am sleeping better and feeling better about myself.

Mind-Body Connections: How Depression Affects Physical Health

Emotional Health: Self-Care, Awareness and Help What are the most worrisome health issues today? Depression, chronic rage, emotional dysfunction, addictive behavior, co-dependent behavior, stress-related illness. Why because we are learning that mind and body are symbiotic. Read More