February 14, 2014

On Love and Brain Chemistry

rational valentines found at trbq.org

Listen in as Dr. Helen Fisher, Anthropologist and renowned expert on romantic love, talks about why love is so powerful, so sought after, and so dreaded, all at the same time.  Understanding the powerful physiology behind falling in love is a helpful cognitive therapy tool especially when we get down on ourselves for falling for someone who is unhealthy for us.

Click HERE to view a video of Dr. Fisher's 2008 TED Talk.

-Sandy Andrews, Ph.D.
CBT Cognitive Behavioral Psychologist 
Austin, TX




February 1, 2014

February is for Self Love

image by hugh boone, here

We all know February is the month for Valentines.  Some see Valentines Day as a chance to show loved ones just how special they are.  But for many, Valentines Day triggers dread, loneliness, and feelings of low self worth.  

Good news - February is also International Boost Self-Esteem Month.  Instead of waiting for someone else to show they care, why not give yourself  a dose of kinder and gentler.  You can follow some of these suggestions offered by Huffington Post contributor,  Dileen Simms:  


1. Stop comparing yourself to others. Trying to live up to or exceed someone else’s personal best is a losing game. As the saying goes, “How boring would it be if we were all the same?” Focus on being the best you that you can be.
2. Compliment yourself regularly, either by looking in the mirror and saying something you like about yourself or writing it in a journal. Many times, we’re quick to compliment others on their success but hesitate to do the same for ourselves.
3. Exercise consistently, at least 30 minutes of exercise several times a week, to strengthen muscles and to burn calories. Improve your physical strength, and you may feel a sense of empowerment that can dramatically enhance your self-esteem.
4. Simply smile. The mere act of smiling changes blood flow to the brain and can actually makes you feel happier and relieve tension. A smile sets off chemical and physical reactions within your mind and body, releasing endorphins that boost your mood.
5. Focus on your accomplishments. Forgive yourself for mistakes and focus on the positive by celebrating your victories. Consider writing them down so you can review and reflect when you’re feeling down and need to renew your confidence.
6. Get the support you need to succeed. Join a weight-loss support group, like TOPS, which can help you to stay on track to accomplish your wellness goals. Fellow members will help keep you motivated.
7. Make a list of your positive qualities. Are you generous? Kind? Write down at least ten positive qualities about yourself and return to this list as often as needed to boost your morale.
8. Find something special in each day. Even if it’s in a small way, do something pleasant and rewarding, like catching up on your favorite television show, taking a walk to the park, or indulging in a bubble bath. Or treat yourself to something small that isn’t a food or beverage, like a manicure or a new piece of costume jewelry.
9. Eat better. Pay attention to your food choices and nourish your body. Buy healthier foods and prepare well-balanced meals that will help give you energy and feel like your best self – not sluggish and overstuffed.
10. Explore a passion. Whether it’s a side job, hobby, or as a volunteer, pursuing your passion in even a small way can lead to a sense of purpose and significantly improve your overall happiness and quality of life.

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