Mindfulness, Problem Solving, Sleep Problems, Treatment/Coping
Nerina Garcia-Arcement
Copy of Your Brain Has A “Delete” Button–Here’s ...

Have you ever wondered "How can I learn more?" This article highlights how we learn and steps you can take to facilitate learning. Hint...sleeping matters.

Copy of Your Brain Has A “Delete” Button–Here’s How To Use It
Depression, Knowledge & Learning, Sleep Problems, Treatment/Coping
Nerina Garcia-Arcement
Winter get you down? Facts about SAD

What is the first thought you have when day lights savings comes around? If it is dread of the dark and shorter evenings or winter blues, you are not alone.

What is seasonal affective disorder or SAD for short? SAD is a major depressive episode that happens in the Fall and Winter and tends to resolve in the Spring and Summer.

Winter get you down? Facts about SAD
Anxiety, Knowledge & Learning, Parenting, Mindfulness, Stress, Treatment/Coping
Nerina Garcia-Arcement
13 POWERFUL PHRASES PROVEN TO HELP AN ANXIOUS ...

Anxiety is a normal reaction to change and children experience change frequently. This is a great article with useful and concrete phrases and strategies to help little ones with their worry and anxiety. 

13 POWERFUL PHRASES PROVEN TO HELP AN ANXIOUS CHILD CALM DOWN
Anxiety, Depression, Mindfulness, Stress, Treatment/Coping
Nerina Garcia-Arcement
What is mindfulness? How do you do it?

What is mindfulness and how do you start practicing? Being aware of the here and now, using all your senses to be present in the moment without judgment. Easy mindfulness exercises to start practicing include noticing everything when you shower or wash dishes, that first drink or bite of food. 

What is mindfulness? How do you do it?
Depression, Medical/Physical Health, Mindfulness, Problem Solving, Stress, Treatment/Coping
Nerina Garcia-Arcement
Mindfulness Based Therapy as Effective as ...

Can therapy be as effective as antidepressants? A new study shows that mindfulness based cognitive therapy (MCBT) is more effective. 

Mindfulness Based Therapy as Effective as Antidepressants?

relaxation

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How to Fall Asleep in Under a Minute

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4, 7, 8: Can following asleep really be this simple? A few breaths and asleep within minutes? This technique has been used for years and has proven effective for many. Laura Wiley / Bit of News

Here is how you do the exercise:

  1. Place the tip of your tongue against the tissue ridge right above your upper front teeth. Keep it there for the remainder of the exercise.
  2. Exhale completely through your mouth, making a whooshsound as you do so.
  3. Close your mouth and inhale slowly through your nose while mentally counting to four.
  4. Hold your breath for a mental count of seven.
  5. Exhale completely through your mouth for a mental count of eight. Make the same whoosh sound from Step Two.
  6. This concludes the first cycle. Repeat the same process three more times for a total of four renditions.

In a nutshell: breathe in for four, hold for seven, and breathe out for eight. You must inhale through your nose and exhale through your mouth. The four-count inhale allows chronic under-breathers to take in more oxygen. The seven-count hold gives the oxygen more time to thoroughly permeate the bloodstream, and the eight-count exhale slows the heart rate and releases a greater amount of carbon dioxide from the lungs.

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