POSITIVE SELF TALK

DO YOU HAVE POSITIVE SELF TALK???

A parable is told of a farmer who owned an old mule. The mule fell into the farmer’s well. The farmer heard the mule ‘braying’ or whatever mules do when they fall into wells.

After carefully assessing the situation the farmer sympathized with the mule, but decided that neither the mule nor the well was worth the trouble

Are you S.A.D?

What Is Seasonal Affective Disorder (S.A.D)?

Have you ever noticed how a gray, rainy day makes you feel gloomy and tired, but a sunny day can leave you feeling cheerful and energized? Well, there's a scientific reason for this. Insufficient exposure to sunlight has been associated with low levels of melatonin and serotonin, carbohydrate craving, weight gain, and sleep disturbance.

Some of you may have also noticed that you find a seasonal fluctuation in your moods, feeling depressed only in the cold weather months. Take a look at your calendar and you'll soon see why. Each year on June 21 we experience the summer solstice, the longest day of the year. With our longest hours of sunlight in the middle of summer it's no wonder we're happier this time of year. After this date, however, the days progressively get shorter until the winter solstice on December 21, the shortest day. Is it any accident then that so many of us run for the hills when the holidays roll around? With our serotonin in such short supply, the added stresses of living up to our images of the picture-perfect holiday are just too much. The medical term for the season-long malaise that we fall into is seasonal affective disorder, or SAD.

Signs and Symptoms of Seasonal Affective Disorder

The symptoms of SAD occur cyclically with a return of symptoms each year during the winter months. These symptoms tend to be the atypical symptoms of depression, including:

• increased sleep;
• increased appetite and carbohydrate cravings;
• weight gain;
• irritability;
• interpersonal difficulties (especially rejection sensitivity), and
• a heavy, leaden feeling in the arms or legs.

Causes of Seasonal Affective Disorder

SAD is believed to be caused by a disturbance in the normal circadian rhythm of the body. Light entering through the eyes influences this rhythm. When it is dark, the pineal gland produces a substance called melatonin which is responsible for the drowsiness we feel each day after dusk. Light entering the eyes at dawn shuts off the production of melatonin. During the shorter days of winter, when people may rise before dawn or not leave their offices until after sunset, these normal rhythms may become disrupted, producing the symptoms of SAD.

There is also evidence linking SAD to a reduced amount of the neurotransmitter serotonin. Serotonin is the feel-good substance that is increased by antidepressants called selective serotonin reuptake inhibitors (SSRIs). This decrease in serotonin production may be responsible for many of the symptoms of SAD, such as depression and carbohydrate cravings.

Treatment
Light therapy
Pharmacotherapy
Psychotherapy
NB: If you subscribe to the above symptoms seek medical help, don't diagnose and self medicate yourself.

6 CAREERS THAT MATCHES AN INTROVERTED PERSONALITY

Do you prefer working in solitude? Do you find yourself more productive with fewer social distractions? If so, you might feel more at ease in a more behind-the-scenes career.
According to the Myers & Briggs Foundation, a foundation dedicated to the understanding of different personalities, introverts enjoy working alone and are re-energized by their own thoughts.
Keeping this in mind, we have provided a list of six career opportunities where introverts can excel.
Susan Cain, author of "Quiet: The Power of Introverts in a World That Can't Stop Talking," agrees that these six careers could be good choices for introverted personalities.
"Many of these recommended professions are good for introverts because they call for focus, concentration, expertise, and attention to detail," says Cain.
If working in a team of one sounds rejuvenating to you, read on for our list of six careers that could be a good fit for your introverted personality.

Career #1 - Accountant

Do you like the idea of working more with numbers than spending time conversing with co-workers and clients? A career as an accountant could be a good fit for you.
Introvert-friendly factors: While every career requires some human interaction, a large portion of an accountant's job can be done on a computer. In fact, a common workday could include duties like examining financial statements, handling taxes, and organizing financial records for firms and clients, according to the U.S. Department of Labor.
Mary Jeanne Vincent, a California-based career expert and strategist with over 15 years of experience, agrees that this career could be a good match for introverted personalities.
"This is a good career for introverts, because that's what most accountants are," says Vincent. "They have the opportunity to be behind closed doors, go at their own pace, and not be interrupted."

Education options: Ready to prepare for this introvert-friendly career? According to the Department of Labor, most accountants are required to have at least a bachelor's degree in accounting or a related field. But keep in mind that some employers prefer candidates with a master's degree in accounting or in business administration with an accounting concentration.  

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Career #2 - Graphic Designer

Do you want to pursue a career that allows you to express yourself creatively - but not so much verbally? Consider an introspective career as a graphic designer.
Introvert-friendly factors: According to the U.S. Department of Labor, graphic designers could create and design logos for companies either by hand or by using computer software, choose colors and styles for websites, or develop layouts for advertisements and magazines.
And while a graphic designer will need to interact with people at times, there are still some introvert-friendly features to this gig. In fact, graphic designers could enjoy the opportunity to work independently on their projects. 
"Graphic designers tend to work more one-on-one," notes Vincent. "They might meet with a client, but then go and do the work by themselves."

Education options: A bachelor's degree in graphic design or a related field is usually required, says the Department of Labor. And if you have a bachelor's degree in another field, you could look into technical training in graphic design to meet most employers' requirements.

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Career #3 - Medical Records and Health Information Technician

Have an interest in the health field, but prefer not to interact face-to-face with patients on a daily basis? A medical records and health information technician could be a good health care career choice for you.
Introvert-friendly factors: According to the U.S. Department of Labor, medical records and health information technicians could spend a majority of the time behind a computer while reviewing patient records, maintaining databases, and analyzing data.
This could be welcoming news to an introvert who wants to limit face time with people.
"A medical records career is really about the records, not about the people," says Vincent. With more of a focus on information, it doesn't require a lot of interaction with people, she adds.

Education options: Think this career might be a good fit for your introverted personality? Medical records and health information technicians typically need a certificate in health information technology, but an associate's degree in the field is also common, according to the Department of Labor. And remember that most employers prefer to hire candidates with professional certification.

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Career #4 - Financial Analyst

Do you enjoy studying the stock market and other types of investments? A career as a financial analyst could be right up your alley.
Introvert-friendly factors: As a financial analyst, your daily responsibilities could include analyzing the performance of stocks and bonds, studying business trends, and writing financial reports, says the U.S. Department of Labor.
And while this gig does entail discussing investment recommendations with investors, introverts should be happy to know that financial analysts mainly focus on facts and figures, not people.
"Financial analysts are really focused on doing numbers, very solitary work," says Vincent. "They get to meet people at their discretion."

Education options: Financial analysts usually need a bachelor's degree in a related field like finance, accounting, business administration, or economics, according to the Department of Labor. And note that employers often require a master's degree in business administration or finance.

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Career #5 - Computer Programmer

Love working on computers or learning about software programs in your spare time? Consider pursuing a career as a computer programmer.
Introvert-friendly factors: According to the U.S. Department of Labor, typical duties include writing code for software programs and fixing any errors that occur in these programs. Therefore, you will likely spend most of your workday behind a computer screen.
And listen up, introverts: you might even be able to write code from home independently. Since writing codes can be done from any computer, many programmers choose to telecommute, says the Department.
"Computer programmers puzzle things out behind the scenes," says Vincent. "Typically, they don't have to puzzle it out with a lot of people. They might work in teams, but do a lot of the work independently."

Education options: Interested in pursuing this introvert-friendly techie career? The Department of Labor says that most computer programmers earn a bachelor's degree, but some employers will hire candidates with an associate's degree. Look into getting a degree in computer science or a related field.

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Career #6 - Technical Writer

Do you want to pursue a writing career that will allow you to be alone with your ideas and thoughts? Consider pursuing a career as a technical writer.
Introvert-friendly factors: Technical writers could "produce instruction manuals and other supporting documents to communicate complex and technical information more easily," according to the U.S. Department of Labor.
And although technical writers may work as part of a team, some of their work can be done without much verbal communication. In fact, the Department of Labor says that these writers may conduct research through personal observation, library, and Internet research.
Vincent agrees that it is more of a solo career.
"Technical writers only interact with people to get information they need, but then make sense of it on their own," says Vincent. "It is mostly solitary work."

Education options: Eager to pursue this introspective writing gig? The Department of Labor says that employers usually like candidates with a bachelor's degree in English, journalism, or communications. In addition, knowledge in a specialized field like engineering or computer science might be helpful.

HEALTH BENEFITS OF.............

Since time in memorial sex has been used for different purposes apart from procreation. The other known purposes of sex include business, leisure and weapon e.g in rape. Below are other benefits of sex which have been researched on scientifically

1. Boosts immunity

Psychologists in Pennsylvania have shown that people who have sex once or twice a week get a boost to their immune systems. Regular sex increases levels of the antibody immunoglobin, which means greater immune resistance.

2. Good for the heart
Results of a study recently published in the American Journal of Cardiology show that men who have regular sex are up to 45 per cent less likely to develop fatal heart conditions than those who only have sex once a month or less.

3. Reduces stress
Researchers have found that sex and physical intimacy lead women to feel less stressed and are in a better mood the following day.

Encourage students into science by targeting their parents

Encourage students into science by targeting their parents

DON'T LET ANYBODY DEFINE YOU!

I live my life outside of the box because when I die they're going to put me into one!

Many times in this life, people will try to tell you what you can and cannot do. They will also try to tell you who you are and who you are not. DON’T LET ANYBODY DEFINE YOU! When I was a kid, I had a teacher tell me that I would never be a millionaire because I was black and the system was set up to keep me down. This was a TEACHER! Can you believe that? I’m so glad that my little boy mind didn’t accept that. I have often been told that I wouldn’t make it because I was poor or because of the color of my skin. I had family members tell me I would never make it and my dreams would never come true for one reason or another... boy were they wrong. If I had listened to any of those voices I wouldn’t be here writing this to you. Hear me when I say this to you: no matter what anyone says to you, LIVE YOUR LIFE!! Follow that still small voice inside of you. That is GOD’s Holy Spirit and I think we all have the capacity to hear that voice. We just need to still ourselves to hear it. You must silence all the outside voices in order to hear THE voice. I try to stay as clear as I can so that I can hear it. It’s not always easy, but necessary.

This is your life. Make decisions based on your own path. Let no one define it for you!

If you live the life everyone else wants you to live and you never live the life you want to live, and then are you really living??

Life is so short... Live it to the fullest!!

Tyler perry

AMAZING STORY - Phineas Gage

THE STORY BEGINS.......On September 13, 1848, the then 25-year-old Gage was working as the foreman of a crew preparing a railroad bed near Cavendish, Vermont. He was using an iron tamping rod to pack explosive powder into a hole. Unfortunately, the powder detonated, sending the 43 inch long and 1.25 inch diameter rod hurtling upward. The rod penetrated Gage's left cheek, tore through his brain, and exited his skull before reportedly landing some 80 feet away. 
Shockingly, Gage not only survived the initial injury but was able to speak and walk to a nearby cart so he could be taken into town to be seen by a doctor. Dr. Edward H. Williams, the first physician to respond later described what he found:

"I first noticed the wound upon the head before I alighted from my carriage, the pulsations of the brain being very distinct. Mr. Gage, during the time I was examining this wound, was relating the manner in which he was injured to the bystanders. I did not believe Mr. Gage's statement at that time, but thought he was deceived. Mr. Gage persisted in saying that the bar went through his head… Mr. G. got up and vomited; the effort of vomiting pressed out about half a teacupful of the brain, which fell upon the floor."

Soon after, Dr. John Martyn Harlow, took over the case. It is through Harlow's observations of the injury and his later descriptions of Gage's mental changes that provide much of the primary information that we now know about the case. Harlow described the initial aftermath of the accident as "literally one gore of blood."

Later in a published description of the case, Harlow wrote that Gage was still conscious later that evening and was able to recount the names of his co-workers. Gage even suggested that he didn't wish to see his friends, since he would be back to work in "a day or two" anyways.
After developing an infection, Gage then spent September 23 to October 3 in a semi-comatose state. On October 7, he took his first steps out of bed and by October 11 his intellectual functioning began to improve. Harlow noted that Gage knew how much time had passed since the accident and remembered clearly how the accident occurred, but had difficulty estimating size and amounts of money. Within a month, Gage was even venturing out of the house and into the street.

The Aftermath

In the months that followed, Gage returned to his parent's home in New Hampshire to recuperate. When Harlow saw Gage again the following year, the doctor noted that while Gage had lost vision in his eye and was left with obvious scars from the accident, he was in good physical health and appeared recovered.
Unable to return to his railroad job, Gage held a series of jobs including work in a livery stable, a stagecoach driver in Chile and farm work in California. Popular reports of Gage often depict him as a hardworking, pleasant man prior to the accident. Post-accident, these reports describe him as a changed man, suggesting that the injury had transformed him into a surly, aggressive drunkard who was unable to hold down a job.
The myths surround the effects of Gage's injury seem to have grown after his death, and many of these claims are not supported by any direct evidence from primary sources. Neither Harlow nor any others who had actual contact with Gage reported any of these behaviors. "Phineas' story is worth remembering because it illustrates how easily a small stock of facts becomes transformed into popular and scientific myth," explains psychologist Malcolm Macmillan, author of An Odd Kind of Fame: Stories of Phineas Gage.

So was Gage's personality as changed as some of the reports after his death have claimed? Recently, Macmillian has suggested that the most marked changes in Gage may have been limited to the period of time immediately after the accident. Evidence suggests that many of the supposed effects of the accident were exaggerated and that he was actually far more functional than previously reported.
In 1968, Harlow presented the first account of the changes in Gage's behavior following the accident:

"The equilibrium or balance, so to speak, between his intellectual faculties and animal propensities, seems to have been destroyed. He is fitful, irreverent, indulging at times in the grossest profanity (which was not previously his custom), manifesting but little deference for his fellows, impatient of restraint or advice when it conflicts with his desires, at times pertinaciously obstinate, yet capricious and vacillating, devising many plans of future operations, which are no sooner arranged than they are abandoned in turn for others appearing more feasible. A child in his intellectual capacity and manifestations, he has the animal passions of a strong man. Previous to his injury, although untrained in the schools, he possessed a well-balanced mind, and was looked upon by those who knew him as a shrewd, smart businessman, very energetic and persistent in executing all his plans of operation. In this regard his mind was radically changed, so decidedly that his friends and acquaintances said he was 'no longer Gage.'"

Since there is little direct evidence of the exact extent of Gage's injuries aside from Harlow's report, it is difficult to know exactly how severely his brain was damaged. Harlow's accounts suggest that the injury did lead to a loss of social inhibition, leading Gage to behave in ways that were seen as inappropriate.
In a 1994 study, researchers utilized neuroimaging techniques to reconstruct Gage's skull and determine the exact placement of the injury. Their findings indicate that he suffered injury to both the left and right prefrontal cortices, which would result in problems with emotional processing and rational decision making. Another study conducted in 2004 that involved using three-dimensional, computer aided reconstruction to analyze the extent of Gage's injury, and found that the effects were limited to the left frontal lobe.

In 2012, new research led by Jack Van Horn of UCLA's Laboratory of Neuroimaging (LONI) reanalyzed the high-resolution scans from the 2004 study to re-estimate the path of the projectile as it passed through Gage's skull. They then utilized data from 110 healthy individuals from their data archive to produce a generalized map of the brain in order to better understand the connections that would have been impacted. Based upon this research, Van Horn and his colleagues estimate that the iron rod destroyed approximately 11-percent of the white matter in Gage's frontal lobe, and 4-percent of his cerebral cortex.

LIFE AFTER THE INJURY

After the accident, Gage was unable to return to his previous job and his personality changed completely.According to Harlow, Gage spent some time traveling through New England and Europe with his tamping iron in order to earn money, supposedly even appearing in the Barnum American Museum in New York. Like many aspects of Gage's case, however, this is difficult to verify.

He worked briefly at a livery stable in New Hampshire and then spent seven years as a stagecoach driver in Chile. He eventually moved to San Francisco to live with his mother as his health deteriorated. After suffering a series of epileptic seizures, Gage died on May 20, 1860, almost 13 years after his accident.

Seven years later, Gage's body was exhumed and his skull and the tamping rod were taken to Dr. Harlow. Today, both can be seen at the Harvard University School of Medicine.

TRICHOTILLOMANIA - Interesting Psychological Problem

Trichotillomania is an impulse control disorder in which the affected person repeatedly pulls out hair from any part of the body for non-cosmetic reasons. Owing to the compulsive nature of this behavior, it has been suggested that trichotillomania may be a form of obsessive-compulsive disorder (OCD).

Symptoms of Trichotillomania

According to the Diagnositic and Statistical Manual of Mental Disorders, trichotillomania has five distinct characteristics:

• Recurrent pulling out of one’s hair resulting in noticeable hair loss.
• An increasing sense of tension immediately prior to pulling out the hair or when attempting to resist the behavior.
• Pleasure, gratification, or relief when pulling out the hair.
• The disturbance is not better accounted for by another mental disorder and is not due to a general medical condition such as alopecia areta.
• The disturbance causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

Who Gets Trichotillomania?

trichotillomania is a relatively rare illness, affecting less than 1% of the population. trichotillomania can affect people of all ages; however, it appears to be much more common among children and adolescents than adults. It has been suggested that the nature of trichotillomania differs on the age at which it begins.

Young children (less than 5 years old)
In very young children, trichotillomania has been compared to other habits such as thumb-sucking or nail biting. Children less than 5 years old often pull their hair out unknowingly or even while they sleep. In the same way that thumb-sucking stops spontaneously for most children, the majority of children who begin to pull their hair at this early age will stop on their own.
Preadolescents and Young Adults
The most common age for trichotillomania to begin is between 9 to 13 years of age. Interestingly, the majority of people (70% to 90%) affected with trichotillomania at this age are female. Among people whose trichotillomania begins at this age, the disease tends to be chronic in nature. In addition, these individuals often have oral rituals associated with hair pulling, such as chewing or licking of the lips or even the eating of hair.
Adults
trichotillomania which occurs for the first time in adults may be secondary to another psychiatric illness. Addressing the main psychiatric illness may bring about an end to the secondary trichotillomania.

Trichotillomania Diagnosis

Because trichotillomania can resemble other medical conditions associated with hair loss such as alopecia areta, diagnosis of trichotillomania often requires both a dermatological and psychiatric evaluation. Diagnosis may be complicated as alopecia areata itself can sometimes trigger trichotillomania. In both adolescents and adults, a trichotillomania diagnosis may be further hampered by the person’s reluctance to disclose their hair pulling behavior.

Trichotillomania Treatment

Treatment of trichotillomania is often unnecessary for very young children as they usually grow out of it. However, for people with adolescent-onset trichotillomania, treatment may be necessary -- especially if it is suspected that the individual is consuming their own hair, which can cause dangerous blockages in the gastrointestinal system.

Cognitive and behavioral techniques have demonstrated some efficacy in treating trichotillomania. Prominent among these is habit reversal therapy. Habit reversal therapy involves self-monitoring of behaviors, improving coping strategies, increasing social support and relaxation therapy.
At present, there is limited evidence that medications such as selective-serotonin reuptake inhibitors (SSRIs) or tricyclic antidepressants (TCAs) are effective in treating trichotillomania.

TIPS FOR BETTER SLEEP

Over the weekend i met a friend who is struggling with poor sleep patterns. One of the indicators that something is a miss in our mental health is abrupt change in our sleeping pattern. Sleep is important in our life to boast our memory and our immunity. The following are some of the tips I offered my friend and I also hope they will help you out too.

1. Get up and go to bed at the same time every day, even on weekends.  We are creatures of habit, and our sleep is no exception. Once you determine your sleep needs, you should meet those needs every day. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.
   
   
2. Make sure your sleep environment is quiet, dark, cool, and comfortable. Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.
   
   
3. Bedrooms are for sleeping and sex, not for watching television, indulging your pets, or doing work. Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. It is also important to remove your pets from the bedroom as they can disrupt your sleep. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.
   
   
4. Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime. Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted.
   
   
5. Don’t take naps. The period of time that you are awake adds to something called “sleep drive.” The longer we stay awake, the more we want to go to sleep. By taking a nap we can relieve this desire to sleep, but it will also make it less likely that we will be able to easily go to sleep later. Adults should have a consolidated period of sleep at night without additional naps. If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder warranting further evaluation.
   
   
6. Exercise every day, but avoid doing it 4 hours before bedtime. Staying active and physically fit is an excellent way to ensure a good night’s sleep. However, doing this too close to bedtime may actually cause difficulties in getting to sleep as your body will still be revved up.
   
   
7. Develop sleep rituals which include quiet activities, such as reading, 15 minutes before bedtime. Just like we maintain for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep. These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath.
   
   
8. If you are having trouble getting to sleep, as occurs in insomnia, don’t struggle in bed or you will train yourself to have difficulties there. Individuals who have difficulty initiating sleep often toss and turn in bed and try to force sleep to come. As this is repeated, night after night, this sets up a situation where we associate our bed with the anxiety of not being able to sleep. If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.
   
   
9. There are many things that can ruin your sleep, and you should avoid eating or drinking in the few hours right before going to bed, as these might lead to disruptions of your sleep. Discomfort with heartburn or acid reflux as well as needing to get up multiple times to urinate can be very disruptive to a good night’s sleep. It is best to avoid setting up these situations by not eating or drinking in the few hours just prior to bedtime.
   
   
10. Make sleep a priority: don’t sacrifice sleep to do daytime activities. The most important advice is to respect that your body needs to sleep. Too often we are likely to allow our sleep time to be infringed upon when our daytime obligations take longer than we expect. Additionally, opportunities to engage in pleasurable activities--visiting friends, watching television, playing on the internet, eating out, and any number of others--quickly cut into our sleep time if we allow them to. It is important to schedule your sleep time and keep to that schedule, no matter what might come up during the day.

HOW TO BECOME AN EFFECTIVE LEARNER

1. Memory Improvement Basics
I've written before about some of the best ways to improve memory. Basic tips such as improving focus, avoiding cram sessions and structuring your study time are a good place to start, but there are even more lessons from psychology that can dramatically improve your learning efficiency.

2. Keep Learning (and Practicing) New Things
One sure-fire way to become a more effective learner is to simply keep learning. A 2004 Nature article reported that people who learned how to juggle increased the amount of gray matter in their occipital lobes, the area of the brain is associated with visual memory.
So if you're learning a new language, it is important to keep practicing the language in order to maintain the gains you have achieved. This "use-it-or-lose-it" phenomenon involves a brain process known as "pruning." Certain pathways in the brain are maintained, while other are eliminated. If you want the new information you just learned to stay put, keep practicing and rehearsing it.

3. Learn in Multiple Ways
Focus on learning in more than one way. Instead of just listening to a podcast, which involves auditory learning, find a way to rehearse the information both verbally and visually. This might involve describing what you learned to a friend, taking notes or drawing a mind map. By learning in more than one way, you’re further cementing the knowledge in your mind. According to Judy Willis, “The more regions of the brain that store data about a subject, the more interconnection there is. This redundancy means students will have more opportunities to pull up all of those related bits of data from their multiple storage areas in response to a single cue. This cross-referencing of data means we have learned, rather than just memorized.”

4. Teach What You've Learned to Another Person
Educators have long noted that one of the best ways to learn something is to teach it to someone else. Remember your seventh-grade presentation on Costa Rica? By teaching to the rest of the class, your teacher hoped you would gain even more from the assignment. You can apply the same principle today by sharing your newly learned skills and knowledge with others.
Start by translating the information into your own words. This process alone helps solidify new knowledge in your brain. Next, find some way to share what you’ve learned. Some ideas include writing a blog post, creating a podcast or participating in a group discussion.

5. Utilize Previous Learning to Promote New Learning
Another great way to become a more effective learner is to use relational learning, which involves relating new information to things that you already know. For example, if you are learning about Romeo and Juliet, you might associate what you learn about the play with prior knowledge you have about Shakespeare, the historical period in which the author lived and other relevant information.

6. Gain Practical Experience
For many of us, learning typically involves reading textbooks, attending lectures or doing research in the library or on the Web. While seeing information and then writing it down is important, actually putting new knowledge and skills into practice can be one of the best ways to improve learning. If you are trying to acquire a new skill or ability, focus on gaining practical experience. If it is a sport or athletic skill, perform the activity on a regular basis. If you are learning a new language, practice speaking with another person and surround yourself with immersive experiences.

7. Look Up Answers Rather Than Struggle to Remember
Of course, learning isn’t a perfect process. Sometimes, we forget the details of things that we have already learned. If you find yourself struggling to recall some tidbit of information, research suggests that you are better offer simply looking up the correct answer. One study found that the longer you spend trying to remember the answer, the more likely you will be to forget the answer again in the future. Why? Because these attempts to recall previously learned information actually results in learning the "error state" instead of the correct response.

8. Understand How You Learn Best
Another great strategy for improving your learning efficiency is to recognize your learning habits and styles. There are a number of different theories about learning styles, which can all help you gain a better understanding of how you learn best. Gardner’s theory of multiple intelligences describes eight different types of intelligence that can help reveal your individual strengths. Looking at Carl Jung’s learning style dimensions can also help you better see which learning strategies might work best for you.

9. Use Testing to Boost Learning
While it may seem that spending more time studying is one of the best ways to maximize learning, research has demonstrated that taking tests actually helps you better remember what you've learned, even if it wasn't covered on the test.3 The study revealed that students who studied and were then tested had better long-term recall of the materials, even on information that was not covered by the tests. Students who had extra time to study but were not tested had significantly lower recall of the materials.

10. Stop Multitasking
For many years, it was thought that people who multitask, or perform more than one activity at once, had an edge over those who did not. However, research now suggests that multitasking can actually make learning less effective. In the study, participants lost significant amounts of time as they switched between multiple tasks and lost even more time as the tasks became increasingly complex.4 By switching from one activity to another, you will learn more slowly, become less efficient and make more errors. How can you avoid the dangers of multitasking? Start by focusing your attention on the task at hand and continue working for a predetermined amount of time.

 STRESS MANAGEMENT

Stress is part and parcel of our lives. It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.
Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.

Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
•    Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
•    Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
•    Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed; keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
•    What caused your stress (make a guess if you’re unsure).
•    How you felt, both physically and emotionally.
•    How you acted in response.
•    What you did to make yourself feel better.

Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
•    Smoking
•    Drinking too much
•    Overeating or under eating
•    Zoning out for hours in front of the TV or computer
•    Withdrawing from friends, family, and activities    
•    Using pills or drugs to relax      
•    Sleeping too much
•    Procrastinating
•    Filling up every minute of the day to avoid facing problems
•    Taking out your stress on others (lashing out, angry outbursts, physical violence)

Learning healthier ways to manage stress
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four A’s
Change the situation:                                             Change your reaction:
•    Avoid the stressor.                                            •    Adapt to the stressor.
•    Alter the stressor.                                              •    Accept the stressor.


Stress management strategy #1: Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.
•    Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
•    Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. 
•    Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
•    Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
•    Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.
•    Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
•    Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
•    Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
•    Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
•    Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
•    Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
•    Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
•    Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Adjusting Your Attitude
How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
•    Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
•    Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
•    Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
•    Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
Healthy ways to relax and recharge
•    Go for a walk.
•    Spend time in nature.
•    Call a good friend.
•    Sweat out tension with a good workout.
•    Write in your journal.
•    Take a long bath.
•    Light scented candles     •    Savor a warm cup of coffee or tea.
•    Play with a pet.
•    Work in your garden.
•    Get a massage.
•    Curl up with a good book.
•    Listen to music.
•    Watch a comedy
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.
•    Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
•    Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
•    Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
•    Keep your sense of humor. This includes the ability to laughing at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical health. 
•    Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
•    Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
•    Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
•    Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
•    Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

DO YOU THINK POSITIVELY?

You have probably had someone tell you to "look on the bright side" or to "see the cup as half full." Chances are good that the people who make these comments are positive thinkers. Researchers are finding more and more evidence pointing to the many benefits of optimism and positive thinking.

Such findings suggest that not only are positive thinkers healthier and less stressed, they also have greater overall well-being. According to positive psychology researcher Suzanne Segerstrom, "Setbacks are inherent to almost every worthwhile human activity, and a number of studies show that optimists are in general both psychologically and physiologically healthier."

Even if positive thinking does not come naturally to you, there are plenty of great reasons to start cultivating affirmative thoughts and minimizing negative self-talk.

Positive Thinkers Cope Better With Stress

When faced with stressful situations, positive thinkers cope more effectively than pessimists. In one study, researchers found that when optimists encounter a disappointment (such as not getting a job or promotion) they are more likely to focus on things they can do to resolve the situation. Rather than dwelling on their frustrations or things that they cannot change, they will devise a plan of action and ask others for assistance and advice. Pessimists, on the other hand, simply assume that the situation is out of their control and there is nothing they can do to change it.

Optimism Can Improve Your Immunity

In recent years, researchers have found that your mind can have a powerful effect on your body. Immunity is one area where your thoughts and attitudes can have a particularly powerful influence. In one study, researchers found that activation in brain areas associated with negative emotions led to a weaker immune response to a flu vaccine. Researchers Segerstrom and Sephton found that people who were optimistic about a specific and important part of their lives, such as how well they were doing in school, exhibited a stronger immune response than those who had a more negative view of the situation.

Positive Thinking Is Good for Your Health

Not only can positive thinking impact your ability to cope with stress and your immunity, it also has an impact on your overall well-being. The Mayo Clinic reports a number of health benefits associated with optimism, including a reduced risk of death from cardiovascular problems, less depression, and an increased lifespan. While researchers are not entirely clear on why positive thinking benefits health, some suggest that positive people might lead healthier lifestyles. By coping better with stress and avoiding unhealthy behaviors, they are able to improve their health and well-being.

It Can Make You More Resilient

Resilience refers to our ability to cope with problems. Resilient people are able to face a crisis or trauma with strength and resolve. Rather than falling apart in the face of such stress, they have the ability to carry on and eventually overcome such adversity. It may come as no surprise to learn that positive thinking can play a major role in resilience. When dealing with a challenge, optimists typically look at what they can do to fix the problem. Instead of giving up hope, they marshal their resources and are willing to ask others for help.

Researchers have also found that in the wake of a crisis, such as a terrorist attack or natural disaster, positive thoughts and emotions encourage thriving and provide a sort of buffer against depression among resilient people. Fortunately experts also believe that such positivism and resilience can be cultivated. By nurturing positive emotions, even in the face of terrible events, people can reap both short-term and long-term rewards, including managing stress levels, lessening depression, and building coping skills that will serve them well in the future.

Final Thoughts

Before you put on those rose-colored glasses, it is important to note that positive thinking is not about taking a "Pollyanna" approach to life. Researchers have found that in some instances, optimism might not serve you well. For example, people who are excessively optimistic might overestimate their own abilities and take on more than they can handle, ultimately leading to more stress and anxiety.

Instead of ignoring reality in favor of the silver lining, psychologists suggest that positive thinking centers on such things as a belief in your abilities, a positive approach to challenges, and trying to make the most of bad situations. Bad things will happen. Sometimes you will be disappointed or hurt by the actions of others. This does not mean that the world is out to get you or that all people will let you down. Instead, positive thinkers will look at the situation realistically, search for ways that they can improve the situation, and try to learn from their experiences.

DETERMINATION

Being determined is a great factor in our lives Life is all about ups and downs and even the fairy stories have got ups and downs. As we go about our daily activities we always hope to succeed but forget that we can also fail. 

When failure comes we get so low that some even sail down to depression. There we need to be determined so that we can pick ourselves up and continue with the journey to our success. Read the following story to see how determination can change your life and that of others.

 
In 1883, a creative engineer named John Roebling was inspired by an idea to build a spectacular bridge connecting New York with the Long Island. However bridge building experts throughout the world thought that this was an impossible feat and told Roebling to forget the idea. It just could not be done. It was not practical. It had never been done before.

Roebling could not ignore the vision he had in his mind of this bridge. He thought about it all the time and he knew deep in his heart that it could be done. He just had to share the dream with someone else. After much discussion and persuasion he managed to convince his son Washington, an up and coming engineer, that the bridge in fact could be built.

Working together for the first time, the father and son developed concepts of how it could be accomplished and how the obstacles could be overcome. With great excitement and inspiration, and the headiness of a wild challenge before them, they hired their crew and began to build their dream bridge.


The project started well, but when it was only a few months underway a tragic accident on the site took the life of John Roebling. Washington was injured and left with a certain amount of brain damage, which resulted in him not being able to walk or talk or even move.


"We told them so."
"Crazy men and their crazy dreams."
"It`s foolish to chase wild visions."
Everyone had a negative comment to make and felt that the project should be scrapped since the Roeblings were the only ones who knew how the bridge could be built. In spite of his handicap Washington was never discouraged and still had a burning desire to complete the bridge and his mind was still as sharp as ever.

He tried to inspire and pass on his enthusiasm to some of his friends, but they were too daunted by the task. As he lay on his bed in his hospital room, with the sunlight streaming through the windows, a gentle breeze blew the flimsy white curtains apart and he was able to see the sky and the tops of the trees outside for just a moment.

It seemed that there was a message for him not to give up. Suddenly an idea hit him. All he could do was move one finger and he decided to make the best use of it. By moving this, he slowly developed a code of communication with his wife.

He touched his wife's arm with that finger, indicating to her that he wanted her to call the engineers again. Then he used the same method of tapping her arm to tell the engineers what to do. It seemed foolish but the project was under way again.

For 13 years Washington tapped out his instructions with his finger on his wife's arm, until the bridge was finally completed. Today the spectacular Brooklyn Bridge stands in all its glory as a tribute to the triumph of one man's indomitable spirit and his determination not to be defeated by circumstances. It is also a tribute to the engineers and their team work, and to their faith in a man who was considered mad by half the world. It stands too as a tangible monument to the love and devotion of his wife who for 13 long years patiently decoded the messages of her husband and told the engineers what to do.
Perhaps this is one of the best examples of a never-say-die attitude that overcomes a terrible physical handicap and achieves an impossible goal.

Often when we face obstacles in our day-to-day life, our hurdles seem very small in comparison to what many others have to face. The Brooklyn Bridge shows us that dreams that seem impossible can be realised with determination and persistence, no matter what the odds are.
Even the most distant dream can be realized with determination and persistence.

RESILIENCE - Great immunity against traumatic events.

Have you ever wondered why some people seem to remain calm in the face of disaster, while others seem to fall apart? People that are able to keep their cool have what psychologists call resilience, or an ability to cope with problems and setbacks. Resilient people are able to utilize their skills and strengths to cope and recover from problems and challenges, which may include job loss, financial problems, illness, natural disasters, medical emergencies, divorce or the death of a loved one.

Those who lack this resilience may instead become overwhelmed by such experiences. They may dwell on problems and use unhealthy coping mechanisms to deal with such challenges. Generally, these individuals are slower to recover from setbacks and may experience more psychological distress as a result.
Resilience does not eliminate stress or erase life's difficulties. Instead, it gives people the strength to tackle problems head on, overcome adversity and move on with their lives. In the wake of traumas such as the 9/11 attacks, Nairobi bomb blast and the Hurricane Katrina disaster, many individuals demonstrated the behaviors that typify resilience. Even in the face of events that seem utterly unimaginable, people are able to marshal the strength to not just survive, but to prosper.
Some individuals come by these abilities naturally, with personality traits that help them remain unflappable in the face of challenge. However, these behaviors are not simply an inborn trait found in a select few individuals. According to many experts, resilience is actually quite common and people are very capable of learning the skills that it takes to become more resilient.

CHARACTERISTICS OF RESILIENCE

Keep a bright face always

Awareness:

 Resilient people are aware of the situation, their own emotional reactions and the behavior of those around them. In order to manage feelings, it is essential to understand what is causing them and why. By remaining aware, resilient people can maintain their control of the situation and think of new ways to tackle problems.

An Understanding that Setbacks are Part of Life:

Another characteristic of resilience is the understanding that life is full of challenges. While we cannot avoid many of these problems, we can remain open, flexible and willing to adapt to change.

An Internal Locus of Control:

Do you perceive yourself as having control over your own life? Or do you blame outside sources for failures and problems? Generally, resilient people tend to have what psychologists call an internal locus of control. They believe that the action they take will affect the outcome of an event. Of course, some factors are simply outside of our personal control, such as natural disasters. While we may be able to put some blame on external causes, it is important to feel as if we have the power to make choices that will affect our situation, our ability to cope and our future.

Strong Problem-Solving Skills:

When a crisis emerges, will you be able to spot the solution that will lead to a safe outcome. In danger situations, people sometimes develop tunnel vision. They fail to note important details or take advantages of opportunities. Resilient individuals, on the other hand, are able to calming and rationally look and the problem and envision a successful solution.

Having Strong Social Connections:

Whenever you're dealing with a problem, it is important to have people who can offer support. Talking about the challenges you are facing can be an excellent way to gain perspective, look for new solutions or simply express your emotions.

Identifying as a Survivor, Not a Victim:

When dealing with any potential crisis, it is essential to view yourself as a survivor. Avoid thinking like a victim of circumstance, and instead look for ways to resolve the problem. While the situation may be unavoidable, you can still stay focused on a positive outcome.

Being Able to Ask for Help:

While being resourceful is an important part of resilience, it is also essential to know when to ask for help. During a crisis, people can benefit from the help of psychologists and counselors specially trained to deal with crisis situations. Other potential sources of assistance include:

• Books – Reading about people who have experienced and overcome a similar problem can be both motivating and good for ideas on how to cope.
• Online Message Boards – Online communities can provide continual support and a place to talk about issues with people who have been in a similar situation.

• Support Groups – Attending support group meetings is a great way to talk about the challenges you're facing and find a network of people who can provide compassion and support.
• Psychotherapy – If you are having trouble coping with a crisis situation, consulting a qualified mental health professional can help you confront the problem, identify your strengths and develop new coping skills.

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"Everyone has mental health but some of us have mental health problems. This is because we have mismanaged our mental health." - Dr. Frederick Owiti (Psychiatrist)