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Schizophrenia

julia@makethechange.com.au — Tue, 26 Aug 2008 04:49:44 GMT

Psychotic disorders are characterised by a change in emotions or brain chemistry to the extent that the person’s reality is highly impaired. The most commonly known psychotic disorder is schizophrenia.

What is it?

Schizophrenia is a psychotic disorder, where essentially the sufferer experiences a distorted reality. Social, cognitive and vocational functioning are all reduced. Without treatment this makes daily living very difficult. Schizophrenia lasts at least 6 months. It is possible to have one attack, than recover completely. For others it is an ongoing lifelong battle and as such suicide is a big risk for this group of people. It is probably the most stigmatised mental health disorder. There are different types of schizophrenia, each with its own set of symptoms.

Symptoms

Given the variation in the type of schizophrenia experienced, symptoms will vary. It is however possible to identify some commonalities. Symptoms include: thought disturbances, delusions, hallucinations, grandiose beliefs and paranoid symptoms. The person has a distorted sense of self and reality, where they perceive the world and themselves differently to what it is in reality. Sufferers may not even recognise their mirror image. Speech often moves from one subject to another, with no obvious association. The sufferer also lacks motivation and responsiveness and is withdrawn socially, preferring to be alone. They may also have memory problems.

What causes it?

It is very difficult to determine the causes of schizophrenia and it is likely to be a mix of biological and environmental factors:

Genetics may play a part as schizophrenia often runs in families, although it should be remembered that families share the same environment.
Brain damage may occur even before the child is born.
Neurochemicals may be at work: it is suggested that schizophrenics have an excess of dopamine receptors.
Schizophrenia may be brought about through highly disruptive life events, especially during childhood (for example, the death of a parent), making the onset of schizophrenia very sudden.
Drug abuse.
Social factors: schizophrenia affects lower income people more. This may be due to the stress and difficulties of living in poor conditions, or perhaps having schizophrenia means reduced employment prospects so people end up earning a lower income.

Who does it affect?

Schizophrenia will appear before the age of 45 and usually emerges during adolescence. It appears to run in families and you are at greater risk of developing the disorder if your parent has had it. It is estimated that 1.5% of the population will experience schizophrenia some time in their life.

How is it treated?

Medication can be used to reduce dopamine levels. However this does not improve symptoms for all sufferers.
Cognitive behaviour therapy is sometimes used and may be quite effective. It helps people reevaluate their delusional beliefs.
Family intervention may be provided.
Some are treated in hospital, although people are kept in the community where possible.
Self-help groups are also available.
The treatment outcome is unpredictable.

Myth

Schizophrenia is not a split personality. That is multiple personality disorder and is quite distinct from schizophrenia. Schizophrenia means split mind. Also, it is often assumed that a schizophrenic is 'mad' and nothing more and as such will never achieve anything in their life. This is simply not true.

Link

http://www.schizophrenia.com

Please note:

This article is for information purposes only. I am not qualified to treat these conditions and they should be dealt with face to face. Speak to your GP if you are concerned for yourself or family member or friend. I have added links for more extensive information.

Tips for self-confidence

julia@makethechange.com.au — Wed, 13 Aug 2008 01:39:58 GMT

What follows are ideas to consider if you want to increase your confidence. You may want to read this in conjunction with my article what is self-confidence?.

Believing in yourself

Choose your goals. Goals can be fun and enjoyable. They do not have to be things that fill you with dread. If it is a large goal, break it down and reward your achievements. Try to focus on what you’ve accomplished rather than what’s left to do.

Remember your past achievements, no matter how small. Write them down and reflect how good you felt achieving them. Remind yourself that you did that.

Recall the challenges you dealt with in the past and how you mastered them.

A confident person is less likely to procrastinate. I have written more about procrastination and tips for overcoming it in another article.

Liking yourself

You can feel good about yourself when you spend time focusing on what you are good at. Not sure what you are good at? Got to the point that you believe there is very little you are good at? Grab a pen and paper and start a list. Don’t even think about comparing yourself with others. This is not about them – this is about you. Go through all areas of your life.

Think about your personality. List those characteristics that make up you. What do you like about yourself? It is not bragging – if you don’t say them who else will? Don’t wait for other people to say them, they may never come.

Anything about yourself you don’t like? How might you go about changing it? Else how might you go about accepting it?

Spend time using your talents. Set goals for yourself and continue to learn and develop.

Remember to make time to relax.

Make time for your pleasures. You may need to brainstorm what these are if you’ve not looked after yourself for sometime. Do things that are for you and make you feel good about yourself. If you are thinking about engaging in new things, make sure they suit your personality.

Optimistic about the future

Dare yourself to be happy and optimistic. Don’t believe you are tempting fate by enjoying your life and so sit waiting for it to change. Relax and enjoy!

Do not feel guilty or unworthy of having good things in your life.

When bad things happen, remind yourself that they will not last and that you are capable of bringing about great changes in your life.

Personal responsibility

Take care with your thinking. Thinking can have a massive impact on your confidence. Do not let yourself doubt or question when you say something good about yourself, or compare yourself to others. For example, "I am good at piano playing". Do not follow this up with, “so is everybody else and there are many other people better than me”. You have just undermined a talent of yours, which will keep you feeling negative about yourself. What purpose does this serve?

Don’t wait for life to come to you: go out and live it. This is in relation to the small things (you fancy a particular bar of chocolate) and the big things (where you would like to go on holiday). Don’t wait hoping someone may suggest it to you, as it may never happen.

Assertiveness

Don’t always be the one to give in. Remind yourself that you have needs and demands which may be as valid as the next person’s.

Learn to say no when you know that’s what you want to do. It may be awkward at first, but as with most things, it gets easier with practise. As your confidence soars, so will your assertiveness.

Don’t be afraid to express an opinion.

Other people

If other people offer you a compliment, thank them. Don’t spend the next few minutes telling them why what they said cannot possible be true.

Think about the good things your friends and family would say about you.

Don’t worry about what other people think to the point it dominates your life. Do what is right for you.

Learn to be proud of the successes and achievements of your friends and family.

You don’t need to compare your life to other people, as yours is good enough, right?

Finally

Read my positive tips for happiness to feel good about yourself and your life.

10 Time Saving Strategies That Will Also Increase Happiness

julia@makethechange.com.au — Tue, 25 May 2010 01:45:32 GMT

We all hope to get more time from our day. Most of us, I imagine also want to be happier. This article discusses ways to better manage your time that will help increase your overall mood.

1 Limit television watching to one hour a day

By setting this time restriction on your television habit, you have retrieved so much more time to do all those things you want to be doing. What’s more, time spent away from the television will be far more fulfilling and meaningful then merely watching others do their thing. Since you only have an hour, decide what you want to watch. If you can, record your favourites so you know you have something to look forward to each night. This way you are also taking control of TV time -- watching what you enjoy, rather than whatever’s on.

2 Get some exercise

You may be wondering how adding something to your day will save you time. Because exercise brings with it multiple benefits. It’s your stress reliever, your time-out for the day and your mood booster. You are also doing your body lots of good, which may help prevent health difficulties later on in life. Think of the time saved not having to go to the doctors? As a further happiness booster, it gives you the ideal opportunity to set and achieve your own personal goals and challenges. How satisfying.

3 Set and prioritise your goals

I’ve just mentioned setting goals as part of your exercise plan. It’s worth mentioning them in their own right however. If you can set and prioritise goals, it allows you to focus on doing the important things each and every day. Your goals can be short ones that are achieved in a day or longer ones that take months or even years to achieve. For longer goals, break them down into achievable chunks. As a consequence, not only are you getting things done, but you are giving meaning to your day, which is bound to help you feel happier.

4 Don’t waste your time on meaningless or pointless tasks

So if goals give you meaning, it makes sense to not waste your precious time on stuff that you get nothing from. I don’t mean routine tasks like the washing up, after all it can be satisfying having a clean house. I mean that one more game of solitaire that you’re playing because you’re procrastinating and are getting nothing from it. If you can identify what your pointless tasks are, resolve to stop doing them. You can make better use of your day. Ask yourself if it is getting you towards your goal?

5 Make lists

Each day, write down in order of importance, the things you need to do. Be as clear as possible, so you know what you should be doing. Having a list will give you focus. It will also help you feel organised and in control. Be realistic with your lists, however. Knowing you cannot accomplish absolutely everything will help ease a burden you may have created for yourself. At the end of each day, review your crossed-off items, and feel happy with all you have achieved. As for anything you didn’t get done – just put it on tomorrow’s list.

6 Stop multi-tasking

You may think that multi-tasking is a great way of using time effectively, after all you are doing two or more things at once. However, it just does not work. You cannot give your all to two tasks which means it is highly likely that one or both tasks will be completed less than satisfactorily. This means having to do them over. So save time and get it right the first time. You will end up feeling far more satisfied. What’s more, by engaging in activities this way, you put yourself in a great position to experience flow, which is a great source of happiness. With a flow experience you are totally focused on the job at hand and afterwards feel pretty good about yourself.

7 Focus on the here and now

This relates to the previous point. By attending to what is going on right now, your concentration levels will be far greater. This means limiting your distractions, no matter what you are doing. Distractions come in varied forms: email, other people or your own thoughts. If you have a lot to do, it’s easy to fret about what may happen in the future, or what went wrong yesterday. By being present in the present, you are in the best position to ensure your future will turn out fine.

8 Get support from others

Don’t try going it alone. It won’t do your health and happiness much good. Being able to turn to others and ask for help, will relieve your stress. You may even live longer with supportive friends and/or partner in your life. Of course, to save time you really should delegate. It could be the help of a co-worker on a project or your teenage son’s assistance with the shopping. Hand whatever it is over to someone else, then trust them to get on with it.

9 Increase your courage

Do you have the courage to say no? When people ask you to do something, do you add it to your pile of duties? Even though you know you don’t have the time or you simply just do not want to do it? If you can be honest and true to yourself, you will feel so much better for it. You are freeing up valuable hours to do the things that are important to you. Honesty and courage are both character strengths that are worth nurturing.

10 Take a break

Working until you are burnt out is not time efficient. Nor is having less sleep, because you will end up working at half capacity. You need the mental and physical energy to get the most from the time available to you. So be okay taking regular breaks. A few minutes throughout the day, time off at weekends, short vacations (a long one would be even better) -- it all makes a difference. And make sure you allow enough time to sleep each night. Life will feel more manageable, and you will feel more in control and ultimately happier.

An Introduction to the Counselling Process

julia@makethechange.com.au — Wed, 21 Apr 2010 02:50:31 GMT

If you have never had counselling before, you may be unfamiliar with how counselling works. As such I will break down some aspects of the process, so it will seem more familiar to you. This article will address the following: the first session, how many sessions are needed, how frequent should counselling be, and what counselling will not give you. Since Make the Change is an online counselling service, particular reference will be made to this particular approach to counselling.

The first session

The first session is an opportunity for the counsellor and client to get to know each other and for the client to get comfortable. In fact it can take a few sessions for the client to feel settled and at ease enough to discuss concerns and worries they may never have spoken about before. It is not unreasonable to recognise that it takes time to build trust. This is also the case with online counselling, where it is possible that counsellor and client cannot see one another.

Each counsellor is different and a multitude of approaches are taken. So what you have read about or been told may differ when it comes to seeing your particular counsellor. As such, there will be variations on how a counsellor begins a session. Some therapists may want to establish ground rules or gather pertinent details, others prefer to quickly get started and let you take the lead.

Fortunately, with Make the Change, you complete relevant information beforehand (basic details as well as a declaration), enabling us to begin the session immediately. There is also a lot of information on the website which outlines the different types of online counselling available and answers specific questions you may have. Details are also given in the terms and conditions and privacy policy, which I ask you to agree to. I know these are found on most websites and are often ignored, however by reading these pages you will be far more informed early on. Of course I am always happy to address questions you have (whether before or during the session).

Depending on the type of therapist you see, you may be given homework, which can be discussed in a following session. The type of activities given can vary. They can include: written work, time spent reflecting on a particular issue, reading books or articles, or carrying out behavioural tasks. Such activities will allow you to get more out of the session and can be highly beneficial.

How many sessions are needed?

Although progress can be achieved in the first session, generally people need more than one session to help bring about change. This is the case whether you go with face to face or online counselling. In fact the amount of sessions needed will vary from individual to individual. Some people require just three or four sessions, whereas others can see a counsellor for years.

Online counsellors, like any other counsellor, appreciate the time to get to know their client. Of course, this also means the client has a good opportunity to get to know the counsellor and the process. This will create greater feelings of trust and will allow the client to open up more.

To expect change during the initial session is expecting a lot from yourself. It’s a bit like starting an exercise program to lose weight then giving up after two days as it didn’t work. Time and effort are needed whether it is a weight change you are after or a behavioural or emotional change.

Some counselling practices do limit the number of times a person can see them. Make the Change has no such restrictions.

Frequency

So how often should you see a counsellor? Will it surprise you if I were to say, it varies. Counsellors may recommend a time, but it is always the client’s choice. Some clients like to have a session once a week, whereas others can go months without and then pop back for a session (perhaps because a new issue has arisen which they would like help with). It is not unheard of for a client to see a therapist more than once a week, especially early on.

As for myself, the ideal would be to see you once a week. That way there’s enough time between sessions for you to work on changes, or reflect on what has been discussed. But it’s also frequent enough that we can continue working on the concerns that you came to counselling with in the first place. This is the ideal of course, and life tends to get in the way. Going months between sessions is never an issue. I’d much prefer a client come back after a long break than not at all, believing they cannot return because they have left it too long. Never be afraid to come back to see a counsellor. Obtaining support when you need it is a strength, not a weakness.

What counselling will not give you

People new to counselling often hope for quick answers or advice. A counsellor will not tell you what to do. It may not seem possible at first, but the solution will come from within you, with the support and guidance of your counsellor. As such, counselling will not give you a quick fix. This is especially the case if your issue has been with you for some time. Concerns will be unpacked over time, when you are ready.

The internet can create misleading expectations. A person can end up believing there are ready answers out there. You can go on the internet and ask a question about your concern and somebody will be all to ready to give you a solution. Generally it is what has worked for them or what they think is right. This does not necessarily make it the right solution for you. Counselling therefore could be seen as frustrating as your counsellor does not give you instant resolution.

I hope the above has given you some insights into the counselling process, thereby helping remove potential surprises when you begin therapy.

The Health Benefits of Pet Ownership

julia@makethechange.com.au — Wed, 07 Apr 2010 01:43:50 GMT

Animals are such agreeable friends - they ask no questions, they pass no criticisms. George Eliot

If you have a pet, I am pretty sure they are a great source of pleasure to you. Hopefully they are an important part of your family, with their own unique personality and behaviour patterns. It may interest you to know then that owning a pet can bring with it many benefits to your mental and physical wellbeing. If you don’t have a pet, then discover some of the reasons why it may be worthwhile getting one.

The psychological benefits

A confidante

You’ve had a terrible day and you just need to vent. However your friends aren’t available, your partner is at work and you don’t see your counsellor until Friday. Fortunately, you can just sit and talk to your pet. They may or may not understand you. Not that it matters: at least it means you can say what you want without fear of reproach. Because they don’t judge you. Even better, you can truly be yourself around your pet.

Reduces loneliness

You are not alone with a pet. What a good feeling it is when your cat curls up on your lap or comes to greet you at the door. Or you’re working at your desk and they decide to visit you for no apparent reason. A number of studies add support to this idea. Research conducted at Ohio State University found university students who owned a pet were less stressed, lonely and depressed compared to those who did not have a pet. Other research reports that homeless young people who had pets were less lonely and were in better health than those without.

Even a robot dog can be a companion to someone. Residents of a nursing home in the US had regular visits from either a real dog, a robot dog or no visit at all. After seven weeks the residents had formed attachments to their dog visitor, whether they were real or not and found them to be a great source of comfort.

Mood booster

If you’ve ever watched TV programs like Funniest Home Videos, you will be aware of how frequently the actions of pets bring laughter and smiles. Furthermore, being entertained by a pet will be good for the family as a whole. Caring for a pet is a common interest shared by each member and each person will develop their own relationship with the animal.

If pets boost mood, then presumably they can help prevent the onset of depression. One particular study showed how men with AIDS who owned a pet were less likely to suffer from depression, compared to those who did not have such a companion. People with HIV and AIDS are at a greater risk of developing depression.

Self-esteem

Pet ownership has to be good for your self-esteem. You get to learn new skills and increase your knowledge as you discover more about your animal and the things you need to do to look after them. Seeing them thrive will be a boost to your confidence. Sharing what you have learned with others will also increase your self-worth.

Develop empathy and caring

Having a pet offers you a chance to develop your empathy skills. Animals may not be as expressive as humans, but any pet lover will know when their pet is feeling down or in pain. It also means you are putting the needs of another ahead of your own. Thinking of another (whether person or animal) takes your mind off your own concerns. If you are prone to getting stuck in your head, this can be a good thing.

In addition, for some pet owners, it is an opportunity to carry out an act of kindness to the community. There are organisations people can join to offer their pets up as therapists. Their pet (generally dogs) visits nursing homes and hospitals. One example of this is Therapy Dogs in the US.

Physical benefits

Stress reduction

Given the psychological benefits associated with pets, it is not surprising to learn that they are a great way to reduce stress. If you experience stress long term, you put yourself at risk of some serious health problems. These include: heart disease, diabetes, ulcers, asthma and migraines.

However, having a pet can relieve stress in a number of ways. Simply stroking or cuddling your pet has been shown to lower blood pressure, slow down your heart rate, your muscles are no longer tensed and breathing returns to normal. All the things you would want from a stress reliever. Stroking your pet may even release endorphins - a natural pain reliever and stress reducer. It has also been shown that simply having your pet near you at times of stress, may reduce your stress-related symptoms. Bear this in mind if you have to make a difficult phone call.

Lower lipid levels

Lipids are a type of fat found in the blood that is linked with diabetes. Cholesterol is a lipid and high levels of the bad cholesterol (low density lipoprotein) put you at risk of heart disease, stroke and diabetes. Another type of lipid is triglycerides and this can also increase the risk of heart disease if it is present at high levels.

People who own pets tend to have lower lipid levels compared to people who do not have pets. It is possible that the extra activity involved in having a pet may explain these differences.

Exercise

If you own a dog it is the perfect way of getting exercise. Come rain or shine, your puppy will want to be walked. Physical exercise benefits you both physically and mentally. Your daily walk is also a chance to meet other people. Meeting other dog owners, means you instantly have something in common.

Getting exercise outside alone can be a safety concern particularly for women. These feelings can be greatly decreased with a dog by your side.

Research has shown that children who have a dog are less likely to be overweight than those without. They offer the child opportunities for play, even if it is just around the house.

Pet therapy

When clinicians use pets as part of their work, you can be certain that there is something good about the process. There are numerous examples of health professionals taking their dogs to work with them. Here are some examples I came across. A physiotherapist takes her dog to work with her at the hospital she works in at Harborview Medical Centre, Seattle. Another dog makes visits to patients at Bellevue’s Overlake hospital in Washington. In the 1960s, Boris Levinson a child psychiatrist used his dog Jingles in therapy with his young patients. In Montrose, there is a mental health clinician whose dog is involved in therapy sessions with children. Even Great Ormond Street Hospital is taken with the idea, with Ripley the dog visiting sick children.

Tips for getting the most from your pet

• Think of creative ways you can spend time with your pet, so as to make things more interesting for the both of you. Be on the lookout for new play opportunities, inventing games that will get you both thinking.

• If you want to enhance your chances of happiness and are not sure which pet to get, go for tropical fish. Research by Wiseman at the University of Hertfordshire found tropical fish owners to be the most content amongst pet owners.

• Take advantage of the opportunity pets give you to be kind to another.

• If you don’t have a pet, you could get your fix by helping out at a local shelter. Volunteering increases happiness and you’re doing something good for the animals.

• Take photos of your pets. Even better film them.

• Know that it is okay to have your pet as a member of the family and not just part of the furniture. So make sure you don’t forget their birthday!

• Don’t forget animal shelters if you are thinking about getting a pet. How great, rescuing an animal that will consequently be a source of joy for you.

The loss of a pet

I will end by briefly mentioning pet loss. My main point is that losing a pet, is as difficult a loss to people as any other. The more people recognise this, the better. Pet owners may experience grief and may need help and support getting through this time. Fortunately, there are some wonderful books that can help you understand the loss of a pet and aid recovery.

The Loss of a Pet by Wallace Sife

Coping with Sorrow on the Loss of Your Pet by Moira Anderson

Saying Good-Bye to the Pet You Love: A Complete Resource to Help You Heal by Lorri A Greene and Jacquelyn Landis

Alas, loss is a part of life and I hope it would not stop a person getting a pet. Think of the joy and benefits they bring when they share their lives with us.

What is self-confidence?

julia@makethechange.com.au — Wed, 13 Aug 2008 01:20:42 GMT

‘If I have lost confidence in myself, I have the universe against me.’ Ralph Waldo Emerson

Confidence is about believing in yourself, giving you the courage to go for your goals. As such, assertiveness is a valuable component of a self-confident person. To reach your goals you need to be able to go for what you want. Tied in with this is having an optimistic outlook. Self-confidence is also about liking yourself and being able to take personal responsibility. Furthermore, having confidence is not about belittling or treading on the needs of others. It is a sure sign of a confident person that they are able to see the good in other people, and support and encourage them without feeling jealous or defensive.

Consider each of these elements and perhaps work on those aspects you feel you have most difficulties with. Without self-confidence, life becomes that much tougher.

Believing in yourself

With confidence, you believe you can succeed. You create goals which you expect to achieve. By believing in yourself it empowers you to relish a challenge and puts you in a position where you can cope with situations. Such self-support is very empowering and motivating. You cannot always rely on other people to say the right things, so self-belief is vital.

Liking yourself

You really should like yourself. An important ingredient for self-confidence is the realisation of how valuable a person you are. Try to be reasonable with and fair to yourself. Sometimes we treat ourselves worse than our biggest enemy. As such, you should be able to forgive yourself. If things go wrong, it is not the end of the world. Focus on your actions, rather than let it undermine who you are.

Liking yourself means you are in a better position to be yourself. Sometimes this is not as easy as you think it would be. I have written more about embracing your personality in another article.

Optimistic about the future

Confident people are able to recognise that when bad things happen there is a way out. Just because life isn’t so great right now, does not mean it always will be. Difficulties are regarded as challenges to be overcome. With confidence, a person is able to get up again and keep trying, rather than just giving up. With an optimistic outlook a person is able to accept and embrace the good things that happen. They do not put it down to luck or expect them to be fleeting.

Personal responsibility

Having confidence enables you to take responsibility for your life. You are able to recognise how much you are in charge of your thoughts and actions. Have a look at my locus of control article for more on this. You do not need to blame others when things go wrong. Instead you are able to dust yourself down and get on with things. Furthermore, you are not bound up with the past and use it as a reason for inaction in your present. Taking responsibility also allows you to recognise your achievements as yours, rather than attributing them to luck or the actions of other people.

Assertiveness

Assertiveness is about being able to stand up for what you believe in. You are able to stand by your decision without giving in to others at the slightest hint that things may get awkward. If you can assert your needs, you will have reduced stress, as you will not feel disappointed in yourself. You will be able to enjoy life, knowing you are taking an active role in it.

Other people

With confidence you feel good enough about yourself that you are able to see the good in others. You do not feel the need to put other people down and try to undermine them. Instead you are able to support them and celebrate their achievements, without envy or comparison with yourself.

To boost your confidence, you want positive people in your life. Those that make you feel good about yourself. Although most of the work comes from within, you want friends that appreciate you rather than are disparaging you all the time.

Have a look at my tips for self-confidence, which are based on these ideas.

Optimism is good for you

julia@makethechange.com.au — Wed, 27 Aug 2008 06:04:26 GMT

What is optimism?

Optimism is a concept closely related to happiness. It is about not giving up when the going gets tough. Yet when the going is good, having optimism means you expect the good to continue. It is about having hope and always believing things will improve. Being an optimist puts you in a good position to deal with situations in your life and to handle life’s difficulties generally.

Generally speaking:

Optimists believe bad things are temporary. They occur sometimes (rather than always) and will not last. For example, your boss shouting at you on a Monday does not mean they will shout at you for the rest of your working life. An optimist has an awareness that bad things will occur in life, but they are able to get up again when the bad happens. It means they are able to take control of their life, rather than deciding not to bother, as what’s the point, it’s all going to turn out terrible anyway.

Bad events are not their fault. For example, the terrible weather conditions made it hard to win the game. It is easy to blame yourself unfairly. Yet, constant self-blame can damage your self-esteem. If you are able to look at other reasons you tend to like yourself better. Of course you have to be responsible for your actions; however your thinking should be realistic. An optimist does not automatically blame themselves when something goes wrong.

Optimists confine bad events to that one particular situation. For example, just because you forgot one birthday, does not make them forgetful in all areas of their life. You just happened to forget that one birthday. If bad things happen, it is not the end of the world and can even be seen as challenges to be overcome. Optimists don’t overdramatise the situation.

In contrast:

Optimists expect good events to last. For example, baking the perfect cake – they do not see this as a one off. They are a good cake maker and so their cakes are always good. Interestingly, when optimists succeed, they tend to try harder next time, therefore making success more likely.

Good events are of their own making and are due to their abilities and traits. This attitude can only serve to make you feel good about yourself. It means taking advantage of opportunities when they arise and having the courage to take a risk. For example, having the courage to follow up a potential career opportunity, rather than ignoring it and ultimately missing out.

For optimists, good things come to have a positive impact on other areas in their life. It enhances all that they do, since they feel good about themselves. For example, a success at work enhances your attitude to your home life. They do not say they just happen to be a good accountant (and they’re not really that good, it’s just nobody else wants to do the job) but the rest of their life is a mess.

How is optimism beneficial?

Physical health

There are good health reasons to be optimistic. Research indicates optimists have stronger immune systems, making them less susceptible to illness and disease. They are less likely to die of a heart attack or cardiovascular disease. Other research indicates that an optimistic attitude means you can recover faster from an operation. Optimists have less stress, which prevents many stress-related health problems and it is suggested they ultimately live longer.

An interesting point about optimists is that they are more likely to take preventative steps to avoid illness and are quick to get treatment when illness does strike.

Mental health

Optimism can be a great confidence booster, since it can give you a feeling of control in your life. It can enhance your overall wellbeing. Research carried out by Seligman strongly indicates that optimists have less depression. Optimism can prevent you feeling helpless, which is an important trigger of depression. Optimists have been shown to be more successful in all areas of life, including work, sports and relationships.

How optimism can help

Optimism is a state of mind. It is the thoughts you say to yourself on a daily basis when you encounter different situations. Your thoughts can have an amazing impact on your life. Thinking optimistically enables you to relish the good things and overcome the bad things. As such it gives you the necessary motivation to achieve your goals, both large and small. Chances are you will achieve more, as an optimistic attitude will give you the drive to keep going. After success an optimist will try harder, ultimately leading to more success. They do not put success down to luck, chance or other external influences. It can really boost you into action as you realise the choices you have and how much you can do with your life.

Optimism, like happiness, is not some magical phenomenon that prevents bad things from happening. It does however give you the opportunity to experience good things for a greater amount of time and be in a position to deal with the bad things in a positive, empowering way.

It could be said that a dose of pessimism keeps us grounded but optimism can surge us forward.

Read my How to increase your optimism article to help you become more optimistic in your own life.

Increase happiness through noble deeds and hot baths

julia@makethechange.com.au — Mon, 01 Sep 2008 04:51:41 GMT

"Noble deeds and hot baths are the best cures for depression.” Dodie Smith

For the purposes of this article, depression will refer to those times of low mood we all sometimes experience; those episodes when you are really fed up and feeling blue. Past experience tells you it won’t last forever but at that moment you just can’t seem to cast it away. It does not refer to clinically diagnosed depression, as to do so would be flippant. Depression is a serious mental health condition and should not be underestimated.

What I like about this quote is the idea that two simple acts can help you out of your low mood and make you feel better. Consider these possibilities when you are next feeling down and want a happiness boost. Let’s look at each in turn.

Noble deeds

Want a sure fire way to increase your happiness? Positive psychology researchers all agree – do good deeds for other people. If you can motivate yourself to help another, you will find you have forgotten yourself and your own concerns. Your worries and concerns go on hold, as you stop focusing inwardly. Such acts may give you a reason to get out of bed in the morning and make your life seem more meaningful.

Not only that, the very act of giving makes you feel better about yourself and the person that you are. This may seem like a selfish reason to engage in altruism, but if it benefits both parties, who cares?

By the way, the more noble deeds you do, the happier you become. The happier you become, the more likely you are to do noble deeds in the future.

Ideas for noble deeds

Do a favour for a friend, neighbour, family member, colleague or stranger.

Phone a friend and find out how they’re doing. Resist the temptation to use it as an excuse to talk about yourself. Really listen and empathise.

Do volunteer work. Just a few hours a week is plenty.

Come to the aid of a stranger. Don’t be the one to keep walking, assuming another will assist.

The best noble deeds are the ones you do without telling anyone about them. Initially, this may take some planning, as it is easy to do a favour openly and receive a compliment for it; it is not so easy keeping your good deeds secret. Having carried out your deed, if asked if it was you, you should deny all knowledge of the act.

Hot baths

Hot baths are in themselves a great way to boost mood, helping you relax and also get a good night’s sleep. However, I also see this as a metaphor for looking after yourself, as a hot bath is ‘me time’. It is an opportunity to soothe and restore. You really should not feel guilty indulging in regular relaxation and time-out for yourself. It is essential to obtaining a good balance in your life.

Hot bath activities

Have a hot bath! Make it a pleasure – use bubbles, candles and warm fluffy towels.

The best mood booster is exercise. Exercising on a regular basis can help prevent depression.

Listen to calming relaxation music. Whilst doing so breathe slowly and deeply, relaxing your whole body as you do so. As you breathe out, imagine blowing your blues away, and breathing in renewed energy and a more positive mood.

If not relaxation music, try mood boosting music. Grab a tune that makes you feel happy and want to dance around the room. Shiny Happy People by REM is a good one.

Smile. Look in the mirror and smile at yourself.

Go to bed. You may simply be tired and sleep is a great way to rejuvenate.

Know if you are feeling stressed, and take steps to reduce it.

Talk to a friend or a counsellor.

Look at my positive tips or try Happy Mails.

Keep a diary of good things. Write in it all those good things that have happened in your life and are going on in your life right now. You can then read through it when you are in need of a ‘hot bath’ .

Go for a walk.

Make time for your hobby.

Research has shown following a mood boost, people are more helpful. So if struggling where to start, try a hot bath activity first, then move on to your noble deed!

Alcohol

julia@makethechange.com.au — Tue, 12 Aug 2008 06:11:37 GMT

Alcohol is a drug which acts as a depressant. As such it decreases the activity of the central nervous system (the brain and spinal cord). The content of alcoholic drinks is mainly a mixture of water and ethanol. Ethanol is a toxin and as such can cause damage to your body.

This article discusses the short and long term effects of drinking alcohol, the benefits of alcohol, information about a standard drink, safe drinking limits and drink driving. It also offers tips for safe drinking and information for those who may be concerned about how much they are drinking.

Short term effects of drinking alcohol

The effects will vary depending on your mood and the environment you are in when drinking. Of course, the more you drink, the more you are affected.

However, here are the most common effects:

You may feel stimulated, as you lose your inhibitions, and become less anxious and more confident. However, since alcohol is a depressant, you are not really stimulated. In reality your reactions are slowing down.
You may become drowsy.
You will lose your coordination.
Emotions may become erratic.
Your speech, vision and movements are all impaired.
Your sexual desire may increase, although your performance will probably decrease.
You can lose consciousness from excessive drinking and you can go into a coma and even die.

The immediacy of the effects varies from person to person:

Women are affected more than men.
Smaller people are affected more than larger people.
If you have an empty stomach, alcohol is absorbed quicker.
The type of drink consumed.
The speed you drink.
If you are on any medication.

Long term effects of drinking alcohol

With regular, excessive consumption of alcohol, it is likely you will cause long term problems for your body. Some are detailed as follows:

Brain damage: affecting your memory, reasoning and learning capacity, balance and coordination. Your brain actually shrinks.
Liver damage: can lead to cirrhosis, liver failure and death.
Stomach damage: causing stomach ulcers, also increases chance of cancer.
Blood problems: can cause high blood pressure which can lead to a stroke.
Heart problems: increases the risk of heart disease.
Cancer: can increase the risk of cancer in the throat, gullet, voice box and even breast cancer.
Damage to the nervous system.
Vitamin deficiency.
Infertility.
Diabetes.
Obesity.
Sexual problems.
If you have an existing condition, regular alcohol consumption can make the symptoms worse.
Alcohol is addictive if used regularly in large amounts. You can become dependent on it physically and psychologically.
Alcohol can also harm your ability to work, your relationships and your life.

Benefits of drinking alcohol

Drinking alcohol is not all bad. It has been shown that drinking in moderation can be good for you, with people drinking small amounts of alcohol having lower rates of heart disease than those who are teetotal.

What is a standard drink?

A standard drink (or unit) contains 10 grams of pure alcohol. A standard drink is equivalent to either:

One 375ml serving of average strength beer (3.5% alcohol).
One small glass of wine (125ml).
One measure of spirits (25ml).

It takes about an hour for your body to eliminate one unit of alcohol from your body.

Safe drinking limits

Guidelines in Australia are as follows:

For men: no more than 3-4 units a day and no more than 28 units a week.
For women: no more than 2 units a day and no more than 14 units a week.
It is recommended both men and women have 1-2 alcohol free days a week.

Drink driving

Alcohol can be potentially lethal, as it can combine increased confidence with impaired judgement and concentration. As such you may believe you are fine to drive when in reality you are not.

Your risk of having a car accident has increased after just two pints of beer.

Drink 3.5 pints of lager and you are 8 times more likely to have a car accident compared to when sober.

Drinking 5-6 pints means you will probably be over the legal limit for driving the next day.

Safe drink driving in Australia

In Australia, the legal blood alcohol concentration level is 0.05 – although your risk of an accident has increased fivefold if you have this much alcohol in your bloodstream. Even with a blood alcohol concentration level of 0.02, your driving skills have decreased.

So, what does 0.05 equate to? There are guidelines for staying under 0.05: 2 standard drinks in the first hour (1 for a woman), then 1 drink an hour. This of course is for your average person.

Given the fact that alcohol's affect on you can vary from one situation to the next, it is safest and most responsible to not drink at all if you are driving.

Hangovers

A hangover is the result of alcohol causing dehydration, which increases the concentrations of toxins in the body. Alcohol also depletes blood sugar, vitamins and minerals, which will affect your wellbeing. Also, different drinks will determine how likely you are to have a hangover. Brandy, red wine and rum are the drinks most likely to cause a hangover, followed by whisky, white wine, gin and vodka. Also, wine which is drunk too young or is a bad harvest may also lead to a hangover.

Your own drinking habits – are you concerned?

If you are worried about how much you are drinking, one way of tracking your behaviour is to keep a diary, detailing everything you drink, including amounts. Note whether it is a typical week, or special occasions when people like to have a drink. If you are over the recommended intake, it will be worth you cutting down, not only for your health but for your relationships.

Signs that you may have an alcohol problem

Have a read through the following list and see if they apply to you:

Having to drink more to get the same effect.
Drinking throughout the day.
No longer feeling drunk when you drink.
Hiding your drinking habits from other people.
Waking up shaking and sweating.
Drinking alone.
Constantly thinking about drink.

If you are concerned – seek professional help.

Tips

For cutting down

Take a look at this website: http://www.downyourdrink.org.uk. It is suitable for people who are concerned about how much they are drinking, rather than people with a serious alcohol problem.
Reduce the alcohol content of your drink.
Skip a drink.
Take up a new interest that is not alcohol related.
Drink slower.
Choose your limit for the night and stick to it.
When at home, use smaller glasses and have drinks with a lower content of alcohol.
Instead of using alcohol to relax you, try something else – look at my relaxation article for some ideas. Remember, alcohol will not increase your mood.

For safe drinking

Never drink on an empty stomach.
Drink water in between drinks.
Try not to drink every day.
Never drink and drive.

For reducing hangovers

Drink water at bedtime.
Try some form of exercise.
Try to have something to eat.
Don’t drink coffee: this increases dehydration.

Seeking help

http://www.alcoholicsanonymous.org.au/
Your GP will also be able to assist you if you have concerns.

Optimism in childhood and beyond

julia@makethechange.com.au — Wed, 23 Sep 2009 00:48:54 GMT

Optimism is a way of thinking about the world. It is a great way of coping with life’s difficulties and challenges. Fortunately it is something we can all learn at any stage of life. However teaching it to your children now means they will see immediate benefits and it is something they can take into the future.

An optimist expects to get the best out of life. As such they believe they will succeed. They are able to recognise their abilities and that they are capable of making things happen. So if a good thing happens once, they expect it to again. For instance, getting top marks in a test at school was down to the hard work they put in. They are good at maths and enjoy it. They don’t just say ‘oh it was a one off, I was just lucky’. Furthermore, they know that next time similar things will happen if they work hard.

Having optimism helps a person persist at a task. This is especially good for children developing their skills, whether in sport, music or school work they are struggling with. Rather than giving up declaring themselves a failure, they put the time and effort in. They can see a reason to continue and expect to do well. Research has shown that talent does not come for free. Long hours of practise and self-belief are vital.

Importantly, an optimist is able to bounce back from disappointments. They don’t take failures to heart. Instead such experiences are seen as a chance to learn about themselves and to reflect on how they can do better next time. Also, when things go wrong they don’t let them seep into other areas of life. Not being picked for the soccer team does not mean they are a failure as a person. Perhaps they did not put the work in or the other players were better. It does not mean they are good at absolutely nothing, so why bother trying again, at anything.

In fact, this is how a pessimist thinks. If they do well, they may see it as a chance happening. As such they have nothing to build on so are less likely to repeat the experience. So for example, the pessimistic child that does well in a test, underestimates the work they put in, declares that the test was easy or the teacher was being generous with their marks. They have put the success as being beyond their control, so how can they build on this for next time?

Optimism and pessimism are two different ways of thinking. It is important to emphasise that how you think has an impact on how you feel and ultimately behave. This should not be underestimated.

Long term benefits of being optimistic

If your child embraces optimism today, it will benefit them long term in a number of ways. They will be more able to manage stress and as a result will experience fewer stress-related health problems. They will be less likely to suffer from depression (both as a child and as an adult) and instead will experience greater feelings of control. Depression and stress are both on the increase in children. In addition, an optimistic child will ultimately achieve more as they are not afraid to give things a go or give up as soon as an obstacle comes their way, declaring themselves a failure. Overall, this will impact on how they do in school and ultimately how they do in the world.

Optimism and you

Are you an optimist? Can you appreciate the good things in your life and recognise the work you put in? When difficulties occur how do you usually respond? Do you have the courage to change and learn then try again, or do you generally just give up, declaring yourself a failure?

It’s never too late to become an optimist. It is definitely something you can learn. Being an optimist yourself, allows you to be a positive role model for your child. Not only that, but you personally will come to appreciate the benefits.

I have written other articles about optimism, however you can easily apply the following ideas to your own life.

How to increase optimism in your child

Success

Allow your child to enjoy their successes and to recognise the role they played in it. Optimists build on past successes, so being able to recognise the successes your child has had is important. Such experiences will continue to add up and they will take them into adulthood. When your child does something well, spend time talking to them about the things they did that brought about the success. Such conversations will enable your child to recognise that the good things in their life are not due to luck or chance; rather it is their own personal efforts. For example, your child has completed a jigsaw puzzle. Talk about the patience required, time spent quietly and even though they got frustrated at times, they didn’t give up. You don’t need to go overboard, just acknowledge the effort they made and how they went about it.

Be mindful of your appraisals. Focus on the specific task rather than evaluating them as a person. You did a good job tidying your room, rather than you are a tidy person. The second example puts the child in a position where they must always live up to the expectation of being a tidy person and to be otherwise is to be a failure.

Also, success will mean different things to different children. It is not just about getting straight As in everything and being captain of the football team. If your child is not academically minded, there’s no point demanding they come top of their class. Success for them could be about trying, continuing to put the effort in and seeing a small increase in their grades. It is about knowing they did their best and acknowledging this.

Although acknowledging success is important, creating successes that do not exist is not helpful or healthy. For example, I remember being told the story of the parent who asked a football coach to pretend their child was in the team, even though they weren’t picked. Disappointments are inevitable and children must learn how to cope with them. Besides, where’s the feel good factor in having something handed to you when you didn’t really earn it?

When things go wrong

As I’ve just mentioned, it is okay to have disappointments and challenges in life. However, what an optimist will do is meet them head on. They will learn from their mistakes and have the confidence to try again. Also, bad things do happen, but they do not always happen. It is also important to make sure that just because they didn’t do too well in one thing, this does not make them a failure in everything else. It’s easy to let a single incident mushroom and affect other areas of life.

When dealing with incidents, keep an eye out for the words you use as well as the words your child uses. In particular, the following: always, never, should and can’t.

I always fail.
You never do anything right.
You should have done better.
I can’t go back after what happened.

These are all or nothing terms that give little scope for recovery. If you always fail, how can you ever succeed? Also, what would be the point of trying again? The consequence of this is that they do not try again, so they do not succeed. Such thinking is not fair and should not be used. If your child uses these words, challenge them or reword them. For example, what do you mean you always fail? What about last week when you finally learnt to spell diarrhoea?

It is okay to spend time discussing what happened when things went wrong. Were there circumstances beyond their control? Is there something they could have done differently? Your child cannot expect to come top in a test if they did not study for it. Also, try to look for the silver lining. What good can be learnt from what happened? What positive action can be taken?

Finally, make sure your child knows how important they are and that you love them no matter what.

Strengths

Help your child recognise their strengths and abilities. It will give them confidence and boost their self-worth. We are all good at different things. As such, remember your child’s strengths may be very different to yours. Accept this and allow your child to engage in what they are good at and what they enjoy.

Make time to discuss on a weekly basis your child’s achievements and the effort they put in to bring it about. They do not have to be major things – small, positive accomplishments are also important.

Emotional Eating: Don’t Let Food Control Your Life

julia@makethechange.com.au — Thu, 06 Aug 2009 02:24:41 GMT

“Tell me what you eat, and I will tell you what you are.” Anthelme Brillat-Savarin

What is emotional eating?

Food glorious food. If you are reading this then you are one of the fortunate people that has access to plentiful amounts of food. You can go to your cupboard or fridge and find something to cook up. Else you can drive to the shop or phone up for a take away. Anyway, the point is, there’s lots of it around. The next point is eating is a pleasure. It is a chance to engage our senses in something delicious. It also offers social opportunities – going out for dinner with friends or chatting with family at the dinner table after a day apart.

However, eating becomes a problem when we turn to food to deal with our emotions. You can feel happy, sad, stressed, worried, powerless, angry, excited… All are good excuses to eat. Rather than eating when you are hungry, you let your emotions determine when to eat (as well as what, quite often). Suddenly you are using food to make you feel better about the events going on in your life. You have ended up with a relationship with your food that is far more complex than it should be.

The trouble is, the food you are eating is changing nothing (except maybe your health and waistline). Your problems aren’t solved, your stress isn’t gone. It may however bring on a new emotion: guilt. This in turn is enough to turn to good old food once more in the hopes it will bring comfort. It doesn’t of course, so you feel worse than ever. And talking of comfort, I’m sure you know what your comfort food is. Chocolate, biscuits, chips, pizza, cakes or ice cream. The stuff full of fat and sugar. It’s never the food that’s good for you is it?

What you need to do is to learn how to NOT use food for coping with everything else that is going on with your life. The ideal situation is to enjoy your food for what it is and nothing more. Something tasty and nutritious that provides your body with the energy you need to survive. You also need to be able to cope with the stuff that is going on with your life in ways that don’t involve eating but bring real changes.

What you can do

Your relationship with food

Take the time to reflect on what your relationship with food is. Has it changed over the years? Was there a certain event that triggered the change or do you recall even turning to food as a child, during times of stress? Was it a change in circumstances? It is known that when couples move in together, women in particular eat more than they used to and often as much as their partner does.

You need to be aware of your current eating habit before you can change it. For one week keep a record of what you eat and when you eat it. Tune into when you use your emotions to determine when and what you eat. Is it certain emotions that draw you to food? Notice if there are changes in what you eat when you are in a particular mood. Try to be aware also of how much you are eating.

Your goal is to focus on enjoying food as a pleasure in itself, not to heal other wounds. It is also no use feeling guilty about the food you do eat. Instead focus on how the food feels in your mouth, the tastes and textures. Most pleasure arrives early on when you eat something. So really enjoy that moment.

Recognise that you deserve to look after yourself. You deserve to get the best from your body and looking after it will bring you these rewards. Food gives you the energy to live your life, allowing you to do the things you want to do. A life so fun-filled there’s no time for emotional eating!

If you recognise that all foods are okay in moderation then you won’t end up pigging out on your so-called ‘forbidden’ foods that you turn to when you are feeling down.

When you do have days when you feel food is the only way to go, forgive yourself when it happens. It is not the end of the world and you have not failed. Shrug your shoulders then get on with your day. Don’t give yourself another cookie to try and rid yourself of the bad feelings.

If you want it, go for it. Eating is a pleasure and you should eat it if you really fancy it. Please enjoy it though. Enjoy it for what it is – food that is giving your energy and a pleasure to your tastebuds. It is not going to stop your manager being a control freak, or resolve your argument with your partner. You need separate solutions for them.

Action you can take

Forget about the quick fix. Far more rewarding is to do things for yourself that will bring pleasures that last more than the moment and never bring about guilt. Write down what gives you pleasure and helps you relax. Try and come up with at least ten things and have it close at hand whenever you need it. I don’t have to mention that food isn’t allowed do I?

Manage your stress. Stress can affect us in many ways, so it pays to be aware of how stress affects you. Once you recognise what is going on, take the necessary steps to relax. Because you cannot be stressed and relaxed at the same time. Relaxation is not an indulgence – it is important to both your mental and physical health. So grab your list of 10 pleasures and work your way through it.

You may want to include exercise on your list of ways to relax. It is a fantastic way to relieve stress and is far better for you than a giant sized bag of chips. Choose something that works for you personally, rather than something you feel you ought to do. If you think you don’t have enough energy, tell yourself you can stop after just 10 minutes. Chances are once you’ve started you’ll be energised enough to keep going.

Another simple yet effective way to relax is deep breathing. Breathing slowly in through your nose and out through your mouth is incredibly calming and allows you a moment where you can just pause. Now if you want to be super efficient, try yoga which combines deep breathing with exercise.

Set aside time for your hobby. If you don’t have one, then find one! Pursue something you’ve always wanted to know more about. Make sure to keep things interesting as hobbies are a great way to give you a flow experience that will bring good happy feelings and any thoughts of food are forgotten.

Get enough sleep. Tiredness may not only lower your resolve, but it can also lead you to eating unhealthy foods. It’s easy to justify getting a take-away, declaring you are too tired to cook. You may even end up eating more as you mistake tiredness for hunger. You find yourself eating when really you should be sleeping.

Know how to problem solve. It’s the non-edible way of dealing with your concerns. To distance yourself emotionally from your problem, put pen to paper. Write down your problem. Then brainstorm as many potential solutions as possible. Get creative and discard nothing, as one seemingly daft idea may lead on to something great. Then work through each possible solution and write down the pros and cons for each. From this you should be able to come up with a workable solution. Work out the details of implementing that solution and then remember to implement it.

Develop an internal locus of control. Recognise how much control you have over your own life. This includes how you respond to events that are seemingly beyond your control. By taking active control of your life you are able to do things to make it a better one. It can help you recognise that you do have control over your eating. You also have the power to make the necessary changes in your life.

Set a rule that nothing will be eaten in front of the TV. After a stressful day, it is easy to curl up in front of the TV, mindlessly eating. Instead, just focus on your program. If you want to eat, make yourself get up and eat elsewhere. Then focus on the food, without distraction. Take your time, relish (no pun intended) the flavours and textures.

Don’t have unhealthy foods in the house in the first place. How can you go to the cupboard for a packet of biscuits if they just aren’t there? Tempted to drive to the shop to get some? Take some deep breaths, grab your list of 10 pleasures, choose one and go do it immediately.

Know who your support is and know you can call on them when needed. Having someone to talk things over with is important. You can even send them an email to get your feelings out. Even better, find someone who you can talk to when you are craving food – someone you know will not encourage you to just pig out.

Increase your knowledge. Learn more about stress and how it should be managed. Discover the calorie content of your comfort food favourite. Find out why exercise is so beneficial and something we should all be doing.

Home : All Content - Articles

Schizophrenia

What is it?

Symptoms

What causes it?

Who does it affect?

How is it treated?

Myth

Link

Tips for self-confidence

Believing in yourself

Liking yourself

Optimistic about the future

Personal responsibility

Assertiveness

Other people

Finally

10 Time Saving Strategies That Will Also Increase Happiness

1 Limit television watching to one hour a day

2 Get some exercise

3 Set and prioritise your goals

4 Don’t waste your time on meaningless or pointless tasks

5 Make lists

6 Stop multi-tasking

7 Focus on the here and now

8 Get support from others

9 Increase your courage

10 Take a break

An Introduction to the Counselling Process

The first session

How many sessions are needed?

Frequency

What counselling will not give you

The Health Benefits of Pet Ownership

The psychological benefits

Physical benefits

Pet therapy

Tips for getting the most from your pet

The loss of a pet

What is self-confidence?

Believing in yourself

Liking yourself

Optimistic about the future

Personal responsibility

Assertiveness

Other people

Related article

Optimism is good for you

What is optimism?

How is optimism beneficial?

Physical health

Mental health

How optimism can help

Increase happiness through noble deeds and hot baths

Noble deeds

Ideas for noble deeds

Hot baths

Hot bath activities

Alcohol

Short term effects of drinking alcohol

However, here are the most common effects:

The immediacy of the effects varies from person to person:

Long term effects of drinking alcohol

Benefits of drinking alcohol

What is a standard drink?

Safe drinking limits

Drink driving

Safe drink driving in Australia

Hangovers

Your own drinking habits – are you concerned?

Signs that you may have an alcohol problem

Tips

For cutting down

For safe drinking

For reducing hangovers

Seeking help

Optimism in childhood and beyond

Long term benefits of being optimistic

Optimism and you

How to increase optimism in your child