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Numb and Shutdown: How to Revive Your Motivation


How often do you experience periods of low motivation and emotional shutdown?

  • [ ] Rarely
  • [ ] Occasionally
  • [ ] Frequently
  • [ ] Almost constantly

Life is a rollercoaster of emotions, but what happens when the ride suddenly comes to a screeching halt? You find yourself stuck in a cycle of lackluster motivation, feeling as though you’re trudging through molasses, and emotionally shut down. Don’t worry, you’re not alone in this journey. In this article, we’ll delve into the world of Cognitive Behavioral Therapy (CBT) and uncover strategies to rekindle your inner fire, leaving you energized and ready to conquer life’s challenges.

Feeling Numb and Shut Down

It’s like life hit the snooze button, and you’re stuck in a gray haze of “meh.” According to a recent study, a whopping 70% of people experience periods of low motivation and emotional numbness at some point in their lives. But fear not, because CBT is here to save the day.

Cognitive Behavioral Therapy: A Breath of Fresh Air?

Imagine CBT as a tailor-made mental gym, sculpting your mind into a lean, mean motivation machine. First, we identify those pesky automatic thoughts that fuel your sluggishness. As renowned author Mark Twain once quipped, “The secret of getting ahead is getting started.” Challenge those negative thoughts and watch your motivation gauge inch upward. Find a therapist today that can help you get over your slump that uses Cognitive Behavioral Therapy tools.

Here are some DIY tools you can also use for a revived mood:

The Power of Gratitude and Positive Vibes

Albert Einstein once said, “In the middle of every difficulty lies opportunity.” Combat emotional shutdown by nurturing a gratitude garden. Regularly jot down things you’re grateful for. It’s like watering the flowers of your mind. The more you nurture positivity, the more your emotional landscape will flourish.

Embrace Your Values

To quote Dr. Seuss, “Today you are you, that is truer than true. There is no one alive who is youer than you.” Channel your unique self and connect with your core values. Research shows that individuals who align their actions with their values are more motivated and resilient. It’s time to march to the beat of your own drum.

The Art of Small Wins

Haven’t you heard? It’s the era of micro-victories! Research reveals that breaking down goals into bite-sized chunks can boost motivation. Think of it as your own personal “Quest for the Holy Grail.” Celebrate each small victory like a knight slaying dragons, and watch your motivation armor gleam.

The Grand Finale: The Quiz of Motivation

Before you go, we’ve got a treat for you! Take our interactive quiz to gauge your current motivation levels. Are you a Motivation Maverick or a Potential Powerhouse? Use the quiz below to assess your ML (motivation levels).

(Quiz)
What’s your Motivation Quotient?
Answer the following questions to find out:

  1. On a scale of 1 to 10, how motivated do you feel right now?
  • [ ] 1 – Not at all
  • [ ] 5 – Neutral
  • [ ] 10 – Supercharged!
  1. Which activity excites you the most?
  • [ ] Reading a book
  • [ ] Going for a hike
  • [ ] Trying a new recipe
  • [ ] Binge-watching your favorite show
  1. What’s your go-to remedy for a bad day?
  • [ ] A bubble bath and a book
  • [ ] A workout session
  • [ ] Indulging in comfort food
  • [ ] A movie marathon
  1. How often do you find yourself procrastinating?
  • [ ] Rarely
  • [ ] Occasionally
  • [ ] Frequently
  • [ ] All the time

Results:

  • Mostly 1s: Motivation Explorer
  • Mostly 2s: Motivation Trailblazer
  • Mostly 3s: Motivation Dynamo
  • Mostly 4s: Motivation Connoisseur
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Creating a Resilient Mindset for Challenging Situations

Life is an unpredictable journey filled with twists and turns, presenting us with a wide array of challenges and difficult situations. In such moments, the power of resilience becomes paramount. Resilience, the ability to bounce back from adversity, is not an innate trait but a skill that can be cultivated and nurtured. In this article, we will explore how we can draw inspiration from popular books, renowned authors, poets, and philosophers to develop a resilient mindset that empowers us to face life’s difficulties head-on.

Embracing the Power of Mindset:

One of the fundamental aspects of building resilience is adopting a growth mindset. In her book “Mindset: The New Psychology of Success,” Carol S. Dweck emphasizes the transformative potential of embracing a growth mindset. By understanding that challenges are opportunities for growth, we can shift our perspective and view difficult situations as stepping stones towards personal development.

Drawing Inspiration from Literature:

Throughout history, literature has been a source of solace and inspiration for individuals facing hardships. Authors like Viktor Frankl, in his work “Man’s Search for Meaning,” remind us that even in the darkest moments, we can find purpose and meaning. By seeking out stories of triumph over adversity, such as “The Alchemist” by Paulo Coelho or “The Odyssey” by Homer, we can glean wisdom and resilience from the journeys of fictional characters.

Wisdom from Philosophers and Poets:

The wisdom of philosophers and poets transcends time and provides us with timeless insights into resilience. Marcus Aurelius, in his “Meditations,” highlights the importance of accepting and adapting to circumstances beyond our control. The poet Maya Angelou, through her words, encourages us to rise above difficulties and discover our inner strength. “Still I Rise” serves as a testament to the power of resilience in the face of adversity.

Cultivating Self-Compassion:

In challenging times, self-compassion becomes a vital component of resilience. Kristen Neff, in her book “Self-Compassion: The Proven Power of Being Kind to Yourself,” emphasizes the importance of treating ourselves with kindness, especially when facing difficult situations. By practicing self-compassion, we create a nurturing inner environment that fosters resilience and self-growth.

Building Supportive Relationships:

Resilience is not a solitary endeavor. Building and maintaining healthy relationships can be a source of immense strength during tough times. Author Brené Brown, known for her work on vulnerability and courage, explores the power of connection in her book “Daring Greatly.” Surrounding ourselves with a network of supportive individuals who uplift and encourage us can significantly enhance our resilience.

Setting the right mindset for a specific situation or relationship can greatly contribute to positive outcomes. Here are some questions you can ask yourself to help establish a resilient mindset:

  1. What is my desired outcome in this situation or relationship?
  2. What are my strengths and how can I leverage them to navigate this situation or relationship effectively?
  3. What are the potential challenges or obstacles I might encounter, and how can I prepare to overcome them?
  4. Am I approaching this situation or relationship with an open and non-judgmental mindset?
  5. What assumptions or preconceptions do I have, and how can I challenge or reframe them?
  6. What opportunities for growth and learning exist within this situation or relationship?
  7. How can I practice empathy and understanding to better connect with others involved?
  8. Am I focusing on what I can control or influence, rather than fixating on things outside of my control?
  9. What self-care strategies can I implement to maintain my well-being throughout this process?
  10. Am I willing to communicate openly and honestly, and actively listen to the perspectives of others?

In the face of life’s challenges, resilience becomes the anchor that keeps us grounded. By cultivating a growth mindset, drawing inspiration from literature, embracing wisdom from philosophers and poets, practicing self-compassion, and nurturing supportive relationships, we fortify our resilience. As we navigate the ups and downs of life’s journey, let us remember that difficult situations are not insurmountable roadblocks but opportunities for growth and self-discovery. With the wisdom of renowned authors, poets, and philosophers as our guiding lights, we can cultivate an unwavering mindset that empowers us to face adversity with grace and resilience.

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Deepening Connection and Empathy: Unveiling the Magic of Imago Dialogue in Couples Therapy


Communication lies at the heart of every successful relationship. However, sometimes couples struggle to truly hear and understand each other, leading to misunderstandings, conflicts, and disconnection. The Imago Dialogue technique can be powerful in couples therapy to foster deep understanding, empathy, and connection. In this article, we will explore the transformative potential of Imago Dialogue, its origins, and insights from renowned relationship experts.

Imago Dialogue was developed by Harville Hendrix, a prominent couples therapist and author of the groundbreaking book “Getting the Love You Want.” Hendrix believed that couples can heal past wounds and create a nurturing relationship by learning to communicate effectively and understand each other’s needs.

In his book, Hendrix explains the importance of dialogue: “The dialogue is the foundation of a conscious relationship. It’s how you create a bridge between your own world and that of your partner.”

Imago Dialogue provides a structured framework for couples to express themselves, actively listen, and empathize with each other’s experiences. Here’s a closer look at the key steps involved:

  1. Setting: Creating a Safe Space:
    Creating a safe and comfortable space is crucial for an effective Imago Dialogue conversation. It allows partners to feel secure, open up, and share their thoughts and feelings without fear of judgment or criticism.
  2. Mirroring: Reflecting Each Other’s Words:
    The mirroring step involves one partner becoming the sender and expressing their feelings or concerns using “I” statements. The other partner takes on the role of the receiver, actively listening and mirroring back the sender’s words without adding their own interpretations.

Harville Hendrix emphasizes the significance of mirroring, stating, “Mirroring helps you develop empathy by slowing down your own process and paying attention to your partner’s feelings.”

  1. Validation: Affirming Each Other’s Perspectives:
    Validation plays a vital role in creating a safe and accepting environment for communication. The receiver validates the sender’s perspective by acknowledging and affirming their feelings, thoughts, or concerns as valid and understandable.

Harville Hendrix highlights the power of validation: “Validation is the recognition and acceptance of your partner’s internal experience.”

  1. Empathy: Stepping into Each Other’s Shoes:
    The receiver then practices empathy by imagining themselves in the sender’s position and expressing their understanding of the sender’s emotions. This step fosters a deeper connection and helps partners better understand each other’s experiences.

Hendrix reminds us of the importance of empathy, stating, “Empathy is your ability to feel your partner’s pain as if it were your own.”

  1. Dialogue: Deepening Understanding and Connection:
    The dialogue phase begins after both partners have had the opportunity to express themselves and be heard. This is the time for open-ended questions, seeking clarification, and engaging in a genuine conversation that deepens their understanding of each other.


Effective communication is the cornerstone of a healthy and thriving relationship. Imago Dialogue, pioneered by Harville Hendrix, offers couples a structured and supportive framework to enhance their connection, understanding, and empathy. By actively listening, mirroring, validating, practicing empathy, and engaging in open dialogue, couples can cultivate a deeper bond and create a loving and fulfilling relationship.

Hendrix beautifully summarizes, “Through dialogue, we learn to listen, understand, and respect our partners as separate people with their own unique experiences.”

Mastering the art of Imago Dialogue requires commitment, practice, and a willingness to prioritize open communication. By incorporating this transformative technique into your relationship journey, you and your partner can embark on

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Forgiveness: Another Way to Eliminate Negativity

When people treat you wrong, it is very easy to hold a grudge. You may not understand how it could be possible to forgive someone for a slight, especially if the action was especially hurtful. Maybe you think forgiveness is about the other person and somehow,they benefit from you forgiving them. Forgiveness is not about the other person; it is about you. 

Forgiving another person does not always mean they stay in your life. Sometimes you do not even let them know you are forgiving them. You do not even need to trust them again. Just forgive them to eliminate the negativity in your life. 

 

Even horrific crimes can be forgiven. For safety reasons, you may want to use an indirect way of forgiving them instead of contacting them directly. Write a letter as if you plan on sending it to the other person. Talk about how what they did made you feel, and about how it made you think about yourself. Write about how you are no longer going to allow them space in your head and how you forgive them for what they did to you. 

 

When you finish writing, seal up the letter in an envelope and put their name on the front. Then either throw it away (shred it first!) or burn the letter. It does not have to actually be read by the person you are forgiving, this exercise is to help you get past the negativity and the chains that are holding you back as a person. 

 

If you find you can’t forgive on your own, you may want to talk with a professional. Therapy can really help you get past this hurdle. Especially if the person committed a serious crime. If you have been abused, particularly over a long period of time, you may need therapy to help you get past what was done to you. There is nothing wrong with seeking help. 

 

Once you have forgiven the other person, you will feel like a weight has been lifted, or chains have been removed. Grudges are not healthy for you and they do not affect the other person. When you bottle up negative feelings, you can increase your risks of developing heart disease, and other health conditions. You tend to age faster as well. Not forgiving others can dim your overall outlook on life, so why put yourself through all of that? 

 

Remember that forgiveness is not about the other person, it is about eliminating the negativity in your own life. So free yourself today by forgiving others for the wrongs they have done to you.

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5 Ways to Boost Your Mental Health

Scientists tell us there are certain things we can do to improve our mental wellbeing. These techniques will help you feel more positive about yourself.

They teach you how to ride the lows and wait out the lows. Once you know that, nothing can stop you from getting what you want out of life.

Today, we’re going to share with you five ways to boost your mental health. Keep reading for more.

1. Connect With Others

Good relationships don’t need years to build. They can form in a matter of months, or weeks even. Plus, they don’t have to be an all-in, best-friends-for-life type of relationship.

Just talking to a neighbor or members of your church can have a great impact on your mental health. You learn to listen, empathize, and build a strong sense of self-worth and value.

Have you and a friend not seen each other in a while? Then, reach out and try to arrange a coffee date so you can get together and catch up.

How about your children or other family members? Why not try to set an hour during the day where you talk or play games?

We all know how social media has become an important part of our lives. And it’s made it easier to stay in touch with important people in our lives, especially if they live far away.

It’s good to text and chat on a regular basis. Just make sure technology isn’t replacing your face-to-face communications with people.

2. Learn New Skills

Learning a new skill or hobby can have a significant boost on your mental health. It’s an excellent way to meet new people and improve your self-esteem.

It’s nice to have a sense of purpose, other than your work. It gives you something to look forward to each day.

The problem, however, is many people complain they don’t have enough hours in the day. Luckily, though, technology has made learning more accessible.

Here are some of the ways you can use those high-tech gadgets you have to good use:

• Sign up for an online course, like learning a new language or a practical skill like programming

• Look for free video tutorials online to help you out with a DIY project

• If you enjoy cooking, find healthy recipes and learn how to make them

• Try a new hobby that challenges and entertains you, like painting, writing, or gardening

• Learn to play a new sport or physical activity

3. Pay More Attention

We’re all guilty of not paying attention to people and things going on around us. We’re always busy with work or scrolling through our social media feed.

Learning to focus all your senses on the present moment can improve your mental well-being. It also boosts your mood and lowers stress levels. Experts call this type of focus ‘mindfulness’.

When you practice mindfulness, you enjoy the little things in life. Things like watching a bird soar overhead or taking in the nuances of nature are just two small examples.

When you’re in tune with the small details, you feel more relaxed and at peace. Plus, you start to get a better understanding of what makes you happy or anxious, which is a healthy way to approach life’s challenges.

4. Get Physically Active

When you do any type of physical activity, you boost your physical fitness, as well as your mental wellness. It could be a short 15-minute walk, an hour of cycling each week, or 30 minutes at the gym. You pick the activities that you enjoy and that make you feel good.

Then, once you start noticing the difference, you start to feel good about your looks. That’s when your confidence will soar through the roof.

In addition, your brain signals the nervous central system to release ‘feel-good’ hormones known as endorphins. These wonder chemicals trigger a positive response, which boosts your mood. They also reduce feelings of pain and anxiety.

Check out the following tips on how to get moving to boost your mental health:

• Look online for free activities catered to your fitness level

• Find local centers where you can dance, swim, or cycle

• Try running with a ‘couch to 5K’ app or podcast

• If you have a chronic health condition or a disability, there are many exercise’s and physical activities that can be customized to meet your needs

5. Give to Others

According to research, acts of kindness and giving are great ways to improve your mental well-being. The reason is that when we help others, our brains trigger the release of another ‘feel-good’ hormone called oxytocin.

This chemical promotes feelings of empathy and trust. It also makes us calmer, happier, and more inspired to do more.

Giving to others could be volunteering at a local shelter or helping out someone on a personal level. The point is to offer your time and energy doing something for other people. In return, you’ll feel good about yourself, knowing that you’re valued and appreciated

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Imagination Improves Relationships

How Can a Healthy Imagination Help Our Relationships?

There’s no doubt about it; relationships are hard. It can seem nearly impossible when you are trying to make two lives work together. If you are struggling in your relationship, it may be worthwhile to examine your imagination. Believe it or not, a healthy imagination can truly help your relationship. 

It has been said that “the world of reality has it limits; the world of imagination is boundless.” (Jean-Jacques Rousseau)

It has also been said that “imagination is more important that knowledge.” (Albert Einstein)

Imagination (Re) Ignites Passion

When you are with the same person for so long, it can often seem like the passion will fade, or maybe things will seem to get a bit boring. Well, imagination is one of the main ignitions of passion. If you improve your imagination, the passion in your relationship will improve as well. 

For example, you could cook your significant other a fancy dinner and serve it to them on a picnic blanket on the floor. Then use your imagination to imagine you are in Paris! You might just be surprised by how much fun the two of you have with imaginative ideas like this.  

Imagination bring hope back into hopeless situations. You don’t have to give up on your relationship situation. You can reignite the passion by igniting the imagination of how things could be…in the future.

Imagination Helps You Make Plans

One of the main indicators of caring about someone is making plans that involve them. Without a healthy imagination, it can be difficult to see past the dreariness of day-to-day life. If your relationship seems to be in a rut, then it’s time to tap into that imagination to create something fun for the two of you to do! Try to think of something you haven’t done before, and don’t be afraid to try something incredibly unique. 

Start small and take small risks in your relationship. Step out of the comfort zone. The effort itself will prove your willingness to try to change even if things don’t do perfectly for you.

Imagination Can Help You Through the Rough Patches

All relationships have rough patches, where you may not be happy with your partner or feel that you aren’t going to make it as a couple. Sometimes, if the relationship is truly worth it, you need to persevere to get there, and imagination can help you through that. Imagination can help you envision a future together where things are better. 

It can help you solve problems that are causing challenges in your relationship. It can even remind you of past times you have had together and how fun they were, even if things are currently difficult.

Whether or not you realize it, imagination is essential to helping your relationship last. Imagination is an integral part of passion, making plans, and surviving the rough patches that will inevitably come along. So if you are in a relationship that is currently struggling, it’s time to work to improve your imagination today. Even if you aren’t currently in a relationship, a healthy imagination is a great method of preparing yourself for future relationships that may come your way. 

Use Love Languages to be creative in your imagination

The 5 love languages was created by Gary Chapman and written about in a book by the same name. The languages include words of affirmation, quality of time, receiving gifts, acts of service, and physical touch. Speaking your partner or family members love languages makes them feel loved. We tend to speak our own love languages which may not match up with others missing the mark. Knowing others love language allows us to use imagination that has a more powerful influence for the future.

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Helping children to be more resilient

Resiliency is the ability to adjust to life’s difficulties and overcome challenging and stressful situations. On a scale from 1 to 10, 10 being the highest, how resilient are you? How resilient is your child?

Resilient parents don’t automatically have resilient children. This can be frustrating for parents who want their kids to get motivated about school, say no to bad choices, or accept rejection and failures. If your child scores low on the resiliency scale, you can build new skills to help them grow emotionally and mentally.

Resilience has several attributes that parents would love to see in their children:

  • Emotional awareness and regulation
  • Inner drive or motivation
  • Future focus and readiness for change
  • Strong social connections/relationships
  • Physical health, sleep, and diet

Creating this in your child will be a process that occurs over time. The hope is that children will show these characteristics by the time they turn 18 and leave the home but even if it takes longer it is a goal parents will want to continue nurturing in them.

Don’t compare your child to others. Focus on the qualities of your child only! Comparisons places to much pressure on you and your child and will sabotage your efforts to develop this mental strength.

Parents have to model resiliency. You can’t preach resiliency if you don’t practice resiliency. Children will always do what you do over what you say. Put words and actions together to encourage resiliency.

Peers have a strong pull on children actions contrary to what your teenager tries to tell you. Be aware of who they are interacting with and work to know your children’s friends and their family, if possible. You don’t have to ban a friend you feel is the best influence on your child but you can talk with your them your concerns and offer suggestions on how to set boundaries and stand up for themselves and what they believe in.

Start with emotions. The more you validate and empathize with your child the stronger their conscience development. A strong moral compass will help your child overcome tough circumstances and follow the right path. This way you don’t have to be hovering over their shoulder every minute. If your child handles a situation poorly or makes a wrong decision, be empathic but encourage them to try again. Isn’t this how we all learn? Focusing on your child’s emotional awareness will produce more resilient people. about changes in behavior and encourage your child’s friends to be at your home and offer your supervision over them. Children with high emotional awareness will be more resilient people.

Young children will need to increase their emotional vocabulary. Label feelings, explore different feelings, validate positive and uncomfortable emotions. Make feelings ok and don’t push them down or brush them off but don’t over focus on them. A good healthy, emotional balance translates into greater resiliency.

Older children can have more complex conversations about feelings and social situations. Don’t shy away from cultural discussions and world situations. Use them to explore thoughts and ideas, helping the older child to see all sides of an issue. A more open-minded approach will rap children who have better judgment and compassion.

You can learn more about resiliency by consulting with Ron Huxley through a free online course at FamilyHealer.tv or schedule a session today.

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Yes, you can! Build up your confidence

Why Self-Confidence Matters

It often seems that confidence is elusive, like a smoky mirage. Sometimes, it feels magical and wonderful; other times it can be frustrating.

But I’ll let you in on a little secret: you can build up your self-confidence without having to resort to any crystal. ‘How?’ you ask.

It’s simple.

Start by recognizing that confidence is a skill you can learn. You set a goal and take small steps each day to work towards it.

Keep reading to find out more about self-confidence and why it matters.

What Is Self-Confidence?

Self-confidence isn’t tangible. You can’t touch it and say, “This is confidence.”

It’s something we get a feeling for when we, or others, have it.

Likewise, we can recognize when someone lacks it. Even when they try to attempt to compensate for it, we sense it and feel bad for them.

The good news is that self-confidence is a soft skill, which means you can learn it and apply it to your daily life. It’s not fixed, like your height for example. It’s mainly based on your mindset and the actions you do to follow through.

You can boost your confidence and self-esteem by trusting your abilities. Seeing yourself succeed in your mind is the first step in making better decisions. Then, when your decisions make your life better, your confidence gets a nice little boost. And round and round it goes.

Bear in mind that confidence is infectious. Even though we can’t see it, we still sense other people’s confidence levels in the way they behave and speak.

When someone is confident, they exude excitement and energy. You’re motivated to work hard and feel that same energy.

The downside is it goes both ways. When one person lacks confidence, it can deflate everyone around them. They just get the sense that there’s no point in trying.

Why Does Self-Confidence Matter?

There are different reasons why being confident can improve your life. Below, you’ll find a few examples of how it can make you a happier, more fulfilled individual.

Allows You to Take Positive Risks

We all need the confidence to bring balance and a sense of direction in our lives. Making a conscious decision to develop your confidence will allow you to take positive risks. It gets you out of your comfort zone and puts you on the path to success.

The trick is understanding your own strength. You have to believe that you can master whatever skill you’re striving towards. Yes, it’ll be weird and difficult in the beginning. Yes, you’ll make mistakes along the way. So what?

That’s what life is about. This is what boosts your self-esteem and makes you better at everything you do.

Empowers You to Embrace Your Failures

We all make mistakes. We all fail and meet obstacles in our lives.

The key is to understand that failures are a necessary part of progress. Read that again and really take it in.

Often, we feel that when we fail, it’s the end of the journey. But that couldn’t be farther from the truth.

To fully embrace your failures, you have to think of them as detours. When you’re forced to change lanes or take a detour that doesn’t mean the entire journey is over. It just means you’re taking a different path, but you’ll get there eventually.

Now, why do some people succeed after failing and others don’t? Those who manage to learn from their mistakes. They go over what went wrong and find a way to fix it.

In other words, they use their failures to their advantage. They use them to prop them up and give them the push they need to keep going on their path.

Let’s take a second to think about Thomas Edison and Michael Jordan. What’s the first thing that comes to mind when you think of these two names? Success? Fame? Glory? All of the above?

How about failure? You’re probably saying to yourself, ‘These are two of the most prominent members of society. They haven’t failed.’

Well, sorry to burst your bubble, but they have—many times, in fact. Yet, they’re smart enough to use their failures as stepping stones to aim higher and work harder. Imagine our much our lives would have been impacted if these two men had given up every time they failed!

One of Edison’s quotes about refining the light bulb is, “I haven’t failed. I’ve found 10,000 ways that won’t work.”

Enables You To Trust Yourself

Many times, we can be our own worst enemies. We critique every move, every word, and every thought over and over again.

In moderation, it can be a great incentive to do better. Although, this only works if we treat ourselves with the same kindness and empathy, we show others. Sadly, it doesn’t happen very often.

The best way to break out of that negative self-talk is to have faith in yourself. Have faith in your decisions. Even if you made mistakes in the past, that doesn’t necessitate future failures.

Own up to your bad decision, embrace it, and move on. That’s now part of your DNA; it’s helping shape a stronger, more resilient person.

Imagine it being part of your arsenal or a superpower. Now, you’ve turned your mistake into something that can make you more resilient and less anxious.

A Final Note

Self-confidence is an integral part of who you are. Understanding why it matters can mean the difference being happy and being miserable.

Having that self-assurance can help boost your relationships and career. You’ll also be able to inspire others to become happier, more fulfilled individuals.

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Depression Screening Tool

* If you are experiencing severe depression and feel that you no longer want to live, please call 911 immediately. This tool is not a replacement for depression treatment or psychotherapy. If want to schedule an appointment with Ron Huxley for therapy, please click here!




Depression is a constant feeling of sadness and loss of interest, which stops you from doing your normal activities. Different types of depression exist, with symptoms ranging from relatively minor to severe. Generally, depression does not result from a single event, but from a mix of events and factors.

Depression Screening Tool:

(The following criteria may be noticed by you or observed by others within the same two week period)

Do you feel sad or empty most of the day?
Yes – 1 point/ NO –0 points

Have you been lacking interest or pleasure in all, or almost all,
activities most of the day?
Yes – 1 point/ NO –0 points

Have you noticed a significant weight loss when not dieting or
weight gain or major change in appetite nearly every day?
Yes – 1 point/ NO –0 points

Do you have trouble going to sleep or sleeping too much nearly every day?
Yes – 1 point/ NO –0 points

Are you feeling agitated or sluggish nearly every day?
Yes – 1 point/ NO –0 points

Do you experience fatigue or loss of energy nearly every day?
Yes – 1 point/ NO –0 points

Have you been feeling worthless or experiencing an excessive amount
of guilt nearly every day?
Yes – 1 point/ NO –0 points

Are you having trouble thinking, concentrating, or being indecisive, nearly
every day?
Yes – 1 point/ NO –0 points

*Need five points minimum to qualify as Major Depressive Disorder. This screen should not be confused with an actual diagnosis of Major Depressive Disorder. If you feel you are having a problem in this area, please consult with a professional, such as your physician.

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Want to reduce stress? Get some sleep

If you don’t get the right amount of sleep, your mind cannot be at its best. You won’t function properly and may make some serious mistakes. Unfortunately, stress can cause people to stay awake at night. However, getting the right amount of sleep can help eventually reduce your stress levels.

To get better sleep, start exercising on a regular basis. While exercise may give you energy throughout the day, when you go to bed at night, it will help you to sleep better. You will have a quality sleep as well. Some people find that exercising in the evening causes them to be wired, and they can’t get to sleep. If you fall into this camp of people, consider doing your exercising in the morning. This way, you’ll use that energy burst throughout the day and will give you time to become tired.

Try to avoid using alcohol in excess. Although this seems counterintuitive as alcohol makes you sleepy, it causes you to fall into a deep sleep. You then wake up in the middle of the night and have a difficult time getting back to sleep. Without the alcohol, your sleep will be more even and allow you to sleep throughout the night. If you feel you must have alcohol, don’t have more than one drink.

See a doctor if you have sleeping problems that persist. Not getting enough sleep can lead to a decline in your health. Sleep recharges the body and allows it to function properly, including building up antibodies to fight off diseases. When you are deprived of sleep, a bunch of problems can arise because of it.

Hopefully, if you do resort to seeing a doctor, he will find solutions that are not drug-dependent. This may help your sleep problems in the short term but doesn’t do much to fix the reason why you are not getting sleep. Press your doctor for alternative solutions if drugs are being prescribed.

Consider learning meditation as that can relax the mind. It’s much easier to get good sleep when the mind is relaxed than when it is thinking about all the problems you are facing. Meditation won’t solve those problems. But, getting to sleep can help you to come up with solutions faster.

Eating at the proper times during the day and eating the right kinds of foods, can help you to sleep better at night, as well. If you have a heavy meal right before you are going to bed, you could suffer from indigestion, which will not lead to a good sleep at all.