Read 3 books together and remember them

A few months back, while trying to recall some information, I came to realise that I often only remember a hazy outline of the books I read. This really bothered me – as trivial as it may seem, I couldn’t accept that after investing countless hours reading, I could only remember an outline of a book and little detail.

I wanted to do something about it. There had to be a way to remember more –  there just had to be.

Naturally, I dived in and started reading all I could about memory – soaking up information from books and articles, but I didn’t stop there, no –  I started experiementing.

Below is the simple three step system I use for reading for maximum retention. I don’t claim to have crafted anything revolutionary, but what I have done is pull exsisting ideas together to solve a specific problem: How to read mulltiple books simulateneously and rememeber (almost) everything. Definitly something worth sharing.

Why read multiple books simultaneously?

As strage as it may sound, I don’t read one book at a time, and I can’t imagine doing so. As a curious lover of knowledge I find myself jumping around from book to book, wanting to learn everything about everything, so I sought out to optimise my approach to reading. You may not want to read ten books simulateneousl –  that’s ok. This simple method can still help you remember more of what you read.

The three steps are:

1. Read one chapter at a time

2. Makes notes as you read

3. Review notes before and after reading

As you can see, this it’s really simple. You’re probably thinking too simple, but that’s what we need: simplicity. When I read, I want to focus on reading – I don’t want a system or method getting in the way.

Let’s take a look at why this system actually works.

Chunking

Information is best retained when broken into small ‘chunks’  a classic everyday example is in the way we read and recite telephone numbers.

0207 123 1231 vs 02071231231

Was it easier to remember the first string of numbers? I’m certain you’ll say yes. However, a better question is: why are a string of numbers broken into chunks easier to rememeber? Becaues the brain is able to focus more intensly when it has less to deal with. This isn’t rocket science – you probably could have told me this. However, is this piece of knowledge you apply? Information is useless without application.

The first step in my method is to read one chapter at a time. The idea is to constrain information so the brain is given a better oppourtunity to focus.

For a while, chunking seemed only useful for improving short term memory, that is until I read Moonwaling with Einstein. This book showed me how poweful chunking can be for long-term memory when combined with Mnemonics.

While I don’t feel Mnemonics is a practical solution for rememebering details from a book – It did have me wondering what else I could combine chunking with to maximise how much I remember from reading.

That’s when I re-discovered the forgetting curve. Aha!

The forgetting curve

The forgetting curve was first discovered by German psychologist  Hermann Ebbinghaus. Through a series of experiments, he discovered when newly aquired information begins to deteriorate, and that by reviewing information at these points improves retention drastically. This was a great discovery.

The forgetting curve is what powers great programs like Anki and SuperMemo.

Forgetting curve

How is this helpful to us when reading? The second and third steps in this reading system involve the taking and reviewing of notes.

Reviewing all notes before reading each chapter will do two things:  keep the information fresh in your brain and cement it  further into your mind.

I often feel as though I’ve read a book many times by the time I read the last page.

In my case, reviewing notes takes a maximum of fifteen minutes, a small price to pay for an incredible increased rate of recall.

The quality of notes used for reviewing chapters will hugely impact the effectivness of this technique, be sure to subscribe to the RSS feed to make sure you don’t miss that article.

The system is really simple:

1. Read one chapter at a time

2. Makes notes as you read

3. Review notes before and after reading

Keeping Track of What You Want to Read

Nothing is worse than wanting to get a new book and facing the empty Amazon search bar, their shallow recommendations staring back at you, KNOWING that there’s something better out there for you, but not being able to remember the 10+ books that you really wanted to read but never wrote down.

I have a two pronged solution for this:

1. Evernote
2. Pinboard.in

I have one Evernote note (started in 2010) with almost every book that has caught my eye in the last three years. It’s pretty huge. Evernote is great for this purpose because it also has a mobile version, so wherever you are you can pull out your phone and type the book in for later.

I also use Pinboard.in which is a really simple bookmarking service to collect books. Typically these are ones that I find on Amazon that I want to save for later. Both of these options are good for maintaining your list–though if you have to choose one, Evernote is probably the best because it works on mobile.

The biggest problem with this is that it gets really unwieldy after a while. It’s hard to keep track of which books you’ve already read, and it’s hard to find the books that you have top of mind in a list that’s 100s of lines long.

Refining the List

To refine my list I use Trello. For example, when this summer began I took a bunch of the books from my Evernote list that I felt like I wanted to read and put them into a Trello Board called Books. On this board I categorize them into two lists: “To Read” and “Backlog.”

My Secret to Reading a Lot of Books

Above: My “Books” Trello board

“To Read” is composed of things that I want to read immediately. “Backlog” is composed of things that I want to read some time this summer. Whenever I’m in a bookstore or I get a book recommendation that I’m really excited about I put the book into my “To Read” list.

What I find often is that when I first hear about a book it will get me excited and I’ll want to read it immediately. But after a few days or weeks it will excite me less. If that happens I’ll move the book from “To Read” to “Backlog.” And after a while if it stays in “Backlog” I’ll move it back to my Evernote list.

The advantage of using Trello is a few-fold:

  • It keeps everything much more organized than Evernote
  • It allows you to keep track of what you want to read, what you’re reading, and what you’ve already read in a pleasing way
  • By putting books that you’re excited about into the list and letting them sit there for a few days or weeks, it allows you to separate the books that you actually want to read from the books that lose their appeal quickly

Actually Doing the Reading

I have a rule for myself: I never read more than one book at a time, and I always finish every book I start.

I started doing this because I had a tendency to read five books at once. When you get into the habit of doing that, you end up never actually finishing anything. You’ll read a book for a few chapters, and then put it down for another one. This is annoying and doesn’t get you the satisfaction of reading a book from start to finish. By limiting myself to one book at a time and committing to finish it, I actually end up reading more books than if I read a bunch of them in parallel.

Retaining What You Read

My Secret to Reading a Lot of Books

I have a couple of techniques for this depending on the book. For every (important) physical book that I’ve read since I high school I do exactly the same thing: I take a blank sheet of paper and fold it four ways into a square. I put the title of the book at the top and the date. Then as I’m reading I take notes on important themes or messages on the piece of paper, and write the page number that it shows up in. If I see the theme pop up in another section of the book I’ll go back to the original note and add the new page number.

Pictured at left: my notes from the last book I read, Fooled By Randomness

By the time I’m finished with the book I have a list of all the things I found interesting / insightful about it, and a list of all the page numbers where those things were discussed. This makes it really easy to pick up a book a few years after you first read and it figure out exactly what I thought was important about it. It also makes it easier to write about the books because I can usually pull out good quotes really quickly.

The other thing I’ve started to do recently is to write up my notes in Evernote. Having a piece of paper stuck inside the physical book is great (and doubles as a nice bookmark) but if you’re somewhere other than your house, it’s frustrating to not be able to access the information wherever you want. Typing the notes into Evernote on the other hand gives you access any time, from anywhere.

The other good thing about writing things out (whether by hand or by computer) is that you tend to remember them better. I’ve always been bothered by not remembering the things I read, and this seems to be a nice way to get the most out of the time you spend reading.

Easiest , fastest and most accurate detect cannabis use!

 

marijuana

The first study to compare the ability of oral devices to detect occasional and frequent marijuana use by testing saliva has shed new light on which test is best.

EarlyUseProfile1

Researchers at the National Institute on Drug Abuse (NIDA) compared the ability of these tests to accurately detect specific cannabinoids and found that fluid samples from the Oral-Eze collection device (Quest Diagnostics) had significantly higher cannabinol and 11-nor-9-carboxy-tetrahydrocannabinol (THCCOOH), but not delta-9-tetrahydrocannabinol (THC), concentrations than collections from the StatSure Saliva Sampler (StatSure Diagnostics Systems, Inc), leading to better detection rates.

urine-levels-marijuana-metabolite

“That these devices differ is known in the field, and that’s exactly why these types of studies need to be done,” coinvestigator David A. Gorelick, MD, who was at NIDA at the time of the study and is currently professor of psychiatry at the University of Maryland School of Medicine in Baltimore, toldMedscape Medical News.

marijuana_driving

In addition, the investigators found that the Dräger DrugTest 5000 (Drägerwerk AG and Co) on-site screening device had high diagnostic sensitivity and specificity for cannabinoid detection.

Marijuana (1)

“A reliable, noninvasive test for marijuana use could be a valuable tool in the workplace or for drugged driving tests,” the researchers note in a release.

YOur Mind and YOur Behavior


Many experts believe that healthy behaviors have their roots in your mind.

What you think and believe will determine how well you’ll follow through and apply the paradigm of a healthy lifestyle in your daily existence.

Consider these mind strategies to galvanize your efforts for a healthy lifestyle:

1. Recognize your prior life successes.
visualization
Take some time to reflect on what you’ve been successful at in the past.

Then, use those prior life successes to ignite your passion to live healthy.

* Maybe you’re proud of the fact you worked yourself through college.

* Perhaps you’re known as the co-worker to go to when seeking work knowledge.

* Maybe you took care of your ailing mother and nursed her back to health.

* You can use these past successes to your advantage in the present!

2. Consider what’s good and positive about your life right now.

succession


Perhaps you live in a lovely apartment located just where you want to be.

Maybe you’re in a great relationship and you’re optimistic about how it’s progressing.

* When you embrace the enrichment of your life, you’ll be more motivated to strive for good health.

3. Think about the connections between a healthy lifestyle and a happy life.

pyramid

For example, reflect on how great you feel physically and emotionally when you eat a good breakfast.

Also, take notice of how well you can relax and sleep when you skip that heavy snack in the evening. 

* When you recognize the intimate relationship between your daily lifestyle choices and your emotions, you’ll be more focused on taking steps to live well. 

4. Renew your commitment to your own health each day.
fruitdiet
Determine what you really want for yourself and your future.

* What kind of lifestyle do you desire?

A life where you sit in front of the television all evening and most weekends or one where you’re active, trying new physical activities all the time, and discovering adventure? 

5. Make it a personal goal to become physically and emotionally stronger.
bosu
When you have physical strength, emotional strength isn’t far behind.

* Vow to strengthen your core and get it into tip-top shape.

* Tap into your courage to follow your path to a healthy lifestyle.

6. Realize that you can eat the flavors and foods you want in moderation.

Are good manners and proper etiquette out of style?
Use positive, optimistic thinking regarding nutrition.

Avoid taking the approach that you must deny yourself of the tastes you love. 

* Instead, say that there’s nothing you can’t have as long as you limit the portions.

And then remind yourself of all the healthy good food you can have like juicy fruits, savory vegetables, and high protein snacks.

7. Take it one day at a time.

mzl.gzsfvnri

Living your life one day at a time keeps things simple.

Say to yourself, “Just for today, I will eat fresh and healthy foods and I will exercise.” 

Recognize that although tomorrow is another day, for now, you’ll stay on the path you’ve chosen for increased vigor and vitality.

8. Remain emotionally connected with yourself-live life consciously.
06-brighten-your-day-reading-books-sl
When you live life consciously, you recognize the power you hold in every decision.

Pull from your energy to make positive choices from that power.

* You’ll likely experience feelings of exhilaration and conscientiousness in your efforts!

9. Have faith and confidence in yourself.
responsibility
Get in touch with your self-confidence to take a clearer path toward vitality and longevity. Ponder these aspects of you.

Improving Your Memory , Again and again

Action-Plan-Step-3

Retaining information is closely linked to academic success since exams are designed to determine what you’ve retained from classroom lectures and personal study. Remembering what you’ve studied is also important when you enter the workforce after college.

Utilizing these strategies will help you improve memory retention:

  • Make the information meaningful
    Students often struggle retaining information because it is unclear or confusing. It is difficult to remember concepts that are not completely understood. In order to remember new information presented to you, re-summarize the information you’re learning in your mind into your own words. If you are unable to do this, it is a good sign that you do not fully comprehend the concept you’re attempting to learn.
  • Organize the information
    To better retain information, organize it into categories you’ll easily remember. For example, if you are trying to memorize words for a foreign language class, classify words together that have similar meanings or fall under similar categories. This will enable you to associate words with certain categories. Organized information is easier to retain than random information.
  • Use pictures to improve memory
    It’s easier to remember a picture rather than details from a book or a lecture. Visualization is one strategy that can be used to remember information read or spoken during a lecture. This strategy is especially useful when studying abstract or confusing subjects. To do this, create images in your mind that relate to, or have similarities to, the abstract concept. Visualizing information read or relayed to you will imprint it in your mind, increasing the likelihood you’ll remember it.
  • Active Studying
    In order to remember or learn a concept, you must practice active studying. If you are passive in your study habits, it will be very difficult to remember what you read or hear during a lecture. One way to be an active studier is to teach information you are studying to classmates in a study group. You can also critically analyze material you’re studying by contrasting it with correlating details or coming up with questions about what you’ve learned. By implementing active study strategies into your personal study, you’ll enhance your ability to retain confusing or complicated concepts.
  • Frequent Reviewing
    All college students cram for tests at one time or another during college. Although many people cram before tests, it is not an effective test preparation strategy. It is very difficult to retain information long-term after cramming. The key to memory retention is to frequently review notes and other study materials weeks or days before tests. If possible, review notes immediately following lectures and jot down or highlight information that will probably show up on a test. You should also adapt this strategy after completing textbook reading assignments by reviewing information you highlight and chapter headings. Through repetitive review and study, you will eventually begin to retain the information being learned.
  • Mnemonic devices
    Many people use mnemonic devices to remember specific details from lectures and reading. Mnemonic devices work by relating facts with short phrases, words that rhyme, or anything else an individual is familiar with. For example, if an important definition that will appear on a test rhymed with the last name of your favorite movie star, you could use this mnemonic device to remember the word. Many people also use acronyms to remember important details.

Many students use acronyms when memorizing facts. Acronyms are shortened phrases representing longer words or phrases. Each letter represents a separate word in the phrase. For example, FBI stands for Federal Bureau of Investigation. Acronyms do not need to be real words.

 

Ref:

http://www.educationcorner.com/improving-your-memory.html

Be an active e-learner – Motivate yourself

exercise-ball-in-office

 

  • Set goals and targets
    No matter how big or small, setting goals and targets is very beneficial for you using online learning. When small targets are set, you are able to work towards a large goal (your certification upon completing the course), through small mini goals. This can help you gain confidence and encouragement, as opposed to becoming over whelmed by a large goal.

 

  • Talk about what you are learning
    99382552
    I do I understand

    Always try and communicate with other students when participating on an eLearning course. You  should use forums and discussion boards to interact with fellow classmates, and also their tutor. If this option is not available,  talk to a friend or family member, and share with them what you are learning.

  • Get socially active
  • Active-Learning-Model
    As stated above, students are encouraged to use message boards, forums, attend webinars etc., and interact with as many people as possible on their course. It is beneficial to stay up to date with other students’ progress, so that you may ask questions or provide answers. By doing so, you can feel a part of their group and stay motivated to find out how people are every day.
  • Stay positive
  • cone_of_learning_web
    You may find it difficult to stay positive while working on their online course. If you are feeling this way, contacting a tutor to talk about how you are feeling can leave a student feeling better about their progress and how they will overcome their negativity and deflated attitude. Staying mentally and physically fit is also important, so taking short breaks and avoiding fatigue helps students in the long-run.
  • Reward Yourself
  • Iam_teaching
    After achieving small goals and tasks, students should reward themselves by granting rewards after their work is completed. These can include going to the pictures, going out for a nice meal or just watching a film at home. These rewards are a positive way to motivate oneself, and should be used as a way to stay positive and motivated, during the student’s eLearning tenure.

Staying motivated while on an eLearning programme can become overwhelming. However, if You use the tips above,  you will enjoy your online learning experience more and will continue to be positive and motivated.

Iam_teaching

 

Dementia

 

Dementia: main causes VITAMIN D VEST:
Vitamin deficiency (B12, folate, thiamine)
Intracranial tumour
Trauma (head injury)
Anoxia
Metabolic (diabetes)
Infection (postencephalitis, HIV)
Normal pressure hydrocephalus
Degenerative (Alzheimer’s, Huntington’s, CJD, etc)
Vascular (multi infarct dementia)
Endocrine (hypothyroid)
Space occupying lesion (chronic subdural haematoma)
Toxic (alcohol)

 

Psychiatric mnemonics: Personality

Cluster personality disorders Cluster A Disorder = 
A
typical. Unusual and eccentric.
Cluster B Disorder = Beast. Uncontrolled wildness.
Cluster C Disorder = Coward [avoidant type], Compulsive
[obsessive-compulsive type], or Clingy [dependent type].

 

 

 

Middle adolescence (14-17 years): characteristics HERO:
Heterosexual crushes/ Homosexual Experience
Education regarding short term benefits
Risk taking
Omnipotence
· And there is interest in being a Hero (popular).

 

 

 

Borderline personality: traits PRAISE:
Paranoid ideas
Relationship instability
Affective instability/ Abandonment fears/ Angry outbursts
Impulsiveness/ Identity disturbance
Suicidal behaviour/ Self-harming behaviour
Emptiness

 

 

Substance dependence: features (DSM IV) “WITHDraw 
IT
“:
· 3 of 7 within 12 month period:
Withdrawal
Interest or Important activities given up or reduced
Tolerance
Harm to physical and psychosocial known but continue to use
Desire to cut down, control
Intended time, amount exceeded
Time spent too much

 

 

 

Erikson’s developmental stages “The sad tale of Erikson
Motors”:
· The stages in order by age group:
Mr. Trust and MsTrust had an auto they were ashamed
of. She took the initiative to find the guilty party. She found
the industry was inferior. They were making cars with dents
[identity] and rolling fuses [role confusion]. Mr. N.T. Macy
[intimacy] isolated the problem, General TVT absorbed the
cost. In the end, they found the tires were just gritty and the should
have used de- spare!

Psychiatric mnemonics: sexual issues

 

Impotence causes PLANE:
Psychogenic: performance anxiety
Libido: decreased with androgen deficiency, drugs
Autonomic neuropathy: impede blood flow redirection
Nitric oxide deficiency: impaired synthesis, decreased blood pressure
Erectile reserve: can’t maintain an erection

 

 

Male erectile dysfunction (MED): biological causes MED:
Medicines(propranalol, methyldopa, SSRI, etc.)
Ethanol
Diabetes mellitus

 

 

 

Male Erectile Dysfunction (MED): drugs causing it “STOP
erection”:
SSRI (fluoxtine)
Thioridazone
methyldOpa
Propranalol

 

 

Premature ejaculation: treatment 2 S’s:
SSRIs [eg: fluoxitime]
Squeezing technique [glans pressure before climax]
· More detail with 2 more S’s:
Sensate-focus excercises [relieves anxiety]
Stop and start method [5-6 rehearsals of stopping stimulation before
climax]

 

 

Psychiatric mnemonics in sleep disorders

 

 

REM: features REM:
Rapid pulse/ Respiratory rate
Erection
Mental activity increase/ Muscle paralysis

 

 

Parasomnias:

 

time of onset SLeep terrors and SLeepwalking
occur during SLow-wave sleep (stages 3 & 4).
NightmaRE occurs during REM sleep (and is REMembered).

 

 

 

Sleep stages:

 

features DElta waves during DEepest
sleep (stages 3 & 4, slow-wave).
dREaM during REMsleep.

 

 

 

 

Narcolepsy:

 

symptoms, epidemiology CHAP:
Cataplexy
Hallucinations
Attacks of sleep
Paralysis on waking
· Usual presentation is a young male, hence “chap”.

 

Psychiatric Mnemonics in Depression

Psychiatry Mnemonics

Psychiatry Mnemonics

 

 

 

 

 

 

 

 

 

 

 

Reinforcement schedules: variable ratio SLOT machines
show SLOwesTextinction.

 

 

Depression: major episode DSM-IV criteria · First, of course
depressed mood is one. Then:
SIG E CAPS:
Sleep disturbance
Interest loss
Guilt (or intense worthlessness)
Energy loss
Concentration loss
Appetite changes
Psychomotor agitation or retardation
Suicidal tendency

 

 

HM: this classic patient’s lesion HM had Hippocampus
Missing.
Hippocampus and surrounding areas were removed surgically: prevented formation
of new memories.

 

 

 

 

Gain: primary vs. secondary vs. tertiary Primary: 
P
atient’s Psyche improved.
Secondary: Symptom Sympathy for patient.
Tertiary: Therapist’s gain.

 

 

Depression: major episode characteristics SPACE DIGS:
Sleep disruption
Psychomotor retardation
Appetite change
Concentration loss
Energy loss
Depressed mood
Interest wanes
Guilt
Suicidal tendencies

 

 

 

 

 

AIDS Dementia Complex (ADC): features AIDS:
Atrophy of cortex
Infection/ Inflammation
Demyelination
Six months death

 

 

Kubler-Ross dying process: stages “Death Always
Brings Great Acceptance”:
Denial
Anger
Bargaining
Grieving
Acceptance

 

 

 

 

Depression: symptoms BAD CRISES:
Behavioural change (slowing down or agitation)
Appetite change (weight loss or weight gain in the young)
Depressed look (looking down)
Concentration decrease (does not do serial 7s well)
Ruminations (constant negative thoughts, hopelessness good indicator of
suicidality)
Interest (reduced interest in what is normally pleasurable)
Sleep change (insomnia or hypersomnia, sleeping early, waking up at
night, waking up feeling tired)
Energy change (fatigue)
Suicide

 

 

Yalom’s therapeutic factors ICU CAGES:
I still hope (installation of hope)
I‘m part of information (imparting information)
Imitate behavior
Interpersonal learning
Corrective recapitulation of primary
Universality
Catharsis
Altruism
Group cohesiveness (glue)
Existential factors
Socializing techniques development

 

 

 

 

 

Mania: cardinal symptoms DIG FAST:
Distractibility
Indiscretion (DSM-IV’s “excessive involvement in pleasurable activities”)
Grandiosity
Flight of ideas
Activity increase
Sleep deficit (decreased need for sleep)
Talkativeness (pressured speech)

 

 

Depression criteria/symptoms A SAD FACES:
Appetite, weight changes
Sleep changes
Anhedonia
Dysphoria (low mood)
Fatigue
Agitation (psychomotor)
Concentration
Esteem
Suicide

 

 

Mania: diagnostic criteria Must have 3 of MANIAC:
Mouth (pressure of speech)/ Moodl
Activity increased
Naughty (disinhibition)
Insomnia
Attention (distractability)
Confidence (grandiose ideas)

 

 

Neuroleptic side effects onset The rule of 4’s:
Dystonia: 4 hours-4 days
Akathesia: 4 days-40 days
Extrapyramidal symptoms: 4 days-4 weeks
Tardive dyskinesia: 4 months (greater than)
· Note that tardive is obviously the latest one to happen (tardive=tardy/late).
· Note that the first letters of these four classic symptoms spell “DATE”, and
this mnemonic is the dates when they occur.

 

 

Anxiety disorders: physical illnesses mimicking them “Physical
Health Hazards That Appear Panciky”:
Phaeochromocytoma
Hyperthyroidism
Hypoglycaemia
Temporal lobe epilepsy
Alcohol
Paroxysmal arrhythmias

 

 

Ganser syndrome: key diagnostic feature The word “Ganser
is close to but not quite the word “Answer“.
Ganser’s syndrome is when patient gives an answer that is close to, but not
quite. For example 2+2=5.

 

 

Conversion disorder: etiology Conversion disorder: 
convert
 a conflict to a symptom.

 

 

Hallucinations: hypnogogic vs. hypnopompic definition “Hypnogogic
go to sleep”:
Hypnogogic hallucinations arise when go to sleep, hypnopompic arise when awaken.

 

 

Depression: major depression criteria DEAD SWAMP:
Depressed mood most of the day
Energy loss or fatigue
Anhedonia
Death thoughts (recurrent), suicidal ideation or attempts
Sleep disturbances (insomnia, hypersomnia)
Worthlessness or excessive guilt
Appetite or weight change
Mentation decreased (ability to think or concentrate, indecisiveness)
Psychomotor agitation or retardation

 

 

Schizophrenia: negative features 4 A’s:
Ambivalence
Affective incongruence
Associative loosening
Autism

 

 

 

 

 

Conduct disorder vs. Antisocial personality disorder Conduct
disorder is seen in Children.
Antisocial personality disorder is seen in Adults.

 

 

 

Depression: symptoms and signs (DSM-IV criteria) AWESOME:
Affect flat
Weight change (loss or gain)
Energy, loss of
Sad feelings/ Suicide thoughts or plans or attempts/ Sexual
inhibition/ Sleep change (loss or excess)/ Social withdrawal
Others (guilt, loss of pleasure, hopeless)
Memory loss
Emotional blunting

 

 

Biological symptoms in psychiatry SCALED:
Sleep disturbance
Concentration
Appetite
Libido
Energy
Diurnal mood variation

 

 

Psychiatric review of symptoms “Depressed Patients
Seem Anxious, SClaim Psychiatrists”:
Depression and other mood disorders (major depression, bipolar disorder,
dysthymia)
Personality disorders (primarily borderline personality disorder)
Substance abuse disorders
Anxiety disorders (panic disorder with agoraphobia, obssessive-compulsive
disorder)
Somatization disorder, eating disorders (these two disorders are combined
because both involve disorders of bodily perception)
Cognitive disorders (dementia, delirium)
Psychotic disorders (schizophrenia, delusional disorder and psychosis
accompanying depression, substance abuse or dementia)

 

 

Depression UNHAPPINESS:
Understandable (such as bereavement, major stresses)
Neurotic (high anxiety personalities, negative parental upbringing
Hypochondriasis
Agitation (usually organic causes such as dementia
Pseudodementia
Pain
Importuniing (whingeing, complaining)
Nihilistic
Endogenous
Secondary (ie cancer at the head of the pancreas, bronchogenic cancer)
Syndromal

 

 

Depression: melancholic features (DSM IV) MELANcholic:
Morning worsening of symptoms/ psychoMotor agitation, retardation/
early Morning wakening
Excessive guilt
Loss of emotional reactivity
ANorexia/ ANhedonia

THINK LIKE EINSTEIN

How do geniuses come up with ideas? What links the thinking style that produced
Mona Lisa with the one that spawned the theory of relativity? What can we learn
from the thinking strategies of the Galileos, Edisons, and Mozarts of history?

By studying the notebooks, correspondence, and conversations of some of the world’s
great thinkers in science, art, and industry, scholars have identified the following
thinking strategies that enable geniuses to generate original ideas:

1. Geniuses look at problems from all angles. Sigmund Freud’s analytical
methods were designed to find details that didn’t fit traditional paradigms in order
to come up with a completely new point of view. To solve a problem creatively,
you must abandon the first approach that comes to mind, which usually stems
from past experience, and reconceptualize the problems. Geniuses do not merely
solve existing problems; they identify new ones.

2. Geniuses make their thought visible. Geniuses developing visual and spatial
abilities that allowed them to display information in the Renaissance was tied to
the development of graphic illustration during that period, notably the scientific
diagrams of Leonardo da Vinci and Galilei Galileo revolutionized science by
making his thought graphically visible while his contemporaries used more
conventional means.

3. Geniuses produce. Thomas Edison held 1,093 patents, still a record. He
guaranteed a high level of productivity by giving himself idea quotas: one minor
invention every 10 days and a major invention every six months. Johann
Sebastian Bach wrote a cantata every week, even when he was sick or exhausted.
Wolfgang Mozart produced more than 600 pieces of music.

4. Geniuses make novel combinations. Like playful children with buckets of
building blocks, geniuses constantly combine and recombine ideas, images, and
thoughts. The laws of heredity were developed by Gregor Mendel, who
combined mathematics and biology to create a new science of genetics.

5. Geniuses force relationships. Their facility to connect the unconnected enables
geniuses to see things others miss. Da Vinci noticed the similarity between the
sound of a bell and a stone hitting water-and concluded that sound travels in
waves.

6. Geniuses prepare themselves for chance. Whenever we attempt to do something
and fail, we end up doing something else. That’s the first principle of creative
accident. We may ask ourselves why we have failed to do what we intended,
which is a reasonable question. But the creative accident leads to the question:
What have we done? Answering that one in a novel, unexpected way is the
essential creative act. It is not luck, but creative insight of the highest order.

Self Improvement: Presentation mistakes

 

Avoid  Presentation Mistakes

Most of us have experienced dull, irrelevant, or confusing presentations. But think back to the last really great presentation you saw – one that was informative, motivating, and inspiring. Wouldn’t you love to be able to present like that?

This article looks at 10 of the most common mistakes that speakers make when giving presentations. By avoiding these, you’ll make your presentations stand out – for all of the right reasons, and none of the wrong ones.

Mistake 1: Not Preparing Enough

 

 

 

steveSteve Jobs was a famously inspiring speaker. His speeches may have looked effortless, but, in reality, each one took days or weeks of preparation.

Careful preparation is essential. The amount of time you spend on planning depends on your situation, but it’s a good idea to start early – you can never be too well-prepared.

 

 

 

Business teamwork for success

 

Not Familiarizing Yourself With the Venue and Equipment

Imagine that your presentation starts in an hour. You arrive at the venue and, to your horror, the projector won’t work with your laptop. The slides you spent hours preparing are useless. This is a disaster!

You can avoid a situation like this by taking time to familiarize yourself with the venue and available equipment at least once before your presentation.

 

Mistake 3: Ignoring Your Audience

Sometimes, speakers can get so wrapped up in delivering their presentations that they forget about the needs of their audience.

Start your presentation by telling your audience what to expect. Let them know what you will cover first, whether and when you’ll stop for a break, if you’ll be taking questions during the presentation, and so on.

Providing these “signposts” up front will give your audience a clear idea of what to expect, so that they can relax and concentrate on your presentation.

Mistake 4: Using Inappropriate Content

The primary purpose of any presentation is to share information with others, so it’s important to consider the level you will pitch it at.

 

Mistake 5: Being Too Verbose

Short, concise presentations are often more powerful than verbose ones. Try to limit yourself to a few main points. If you take too long getting to your point, you risk losing your audience’s attention.

presentation-skillsThe average adult has a 15- to 20-minute attention span, so, if you want to keep your audience engaged, stick to the point! During the planning phase, make a note of the themes you want to cover and how you want to get them across. Then, when you start filling out the details, ask yourself: “Does my audience really need to know this?”

 

Mistake 6: Using Ineffective Visuals

Poor slides can spoil a good presentation, so it’s worth spending time getting yours right.

When choosing colors, think about where the presentation will take place. A dark background with light or white text works best in dark rooms, while a white background with dark text is easier to see in a brightly lit room.

 

 

slide-showing-how-we-take-in-information

Choose your pictures carefully, too. High-quality graphics can clarify complex information and lift an otherwise plain screen, but low quality images can make your presentation appear unprofessional. Unless an image is contributing something, embrace the negative space – less clutter means greater understanding. Use animation sparingly, too – a dancing logo or emoticon will only distract your audience.

Mistake 7: Overcrowding Text

The best rule of thumb for text is to keep it simple  . Don’t try to cram too much information into your slides. Aim for a maximum of three to four words within each bullet point, and no more than three bullets per slide.

This doesn’t mean that you should spread your content over dozens of slides. Limit yourself to 10 slides or fewer for a 30-minute presentation. Look at each slide, story, or graph carefully. Ask yourself what it adds to the presentation, and remove it if it isn’t important.

  1. Mistake 8: Speaking IncoherentlyEven though we spend a significant part of the day talking to one another, speaking to an audience is a surprisingly difficult skill, and it’s one that we need to practice.
  2. Mistake 9: Showing a Lack of Dynamism

    Another common mistake is to freeze in one spot for the duration of your presentation.

    communication-presentation-skills-home

    As well as working the stage, he used gestures    to communicate his excitement and passion for his subject. Pay attention to what your hands are doing – they’re important for communicating emotion. But only use gestures if they feel natural, and avoid being too flamboyant with your arms, unless you want to make your audience laugh!

    buildingPresentationSkills

    Mistake 10: Avoiding Eye Contact

    Have you ever been to a presentation where the speaker spent all of his time looking at his notes, the screen, the floor, or even at the ceiling? How did this make you feel?

    Meeting a person’s gaze establishes a personal connection, and even a quick glance can keep people engaged. If your audience is small enough, try to make eye contact with each individual at least once.

    If the audience is too large for this, try looking at people’s foreheads. The individual may not interpret it as eye contact, but those sitting around them will.

 

7 Cs of communication

According to the 7 Cs, communication needs to be:

  1. Clear.
  2. Concise.
  3. Concrete.
  4. Correct.
  5. Coherent.
  6. Complete.
  7. Courteous.

In this article, we look at each of the 7 Cs of Communication, and we’ll illustrate each element with both good and bad examples.

communication_skills_graded1. Clear

When writing or speaking to someone, be clear about your goal or message. What is your purpose in communicating with this person? If you’re not sure, then your audience won’t be sure either.

To be clear, try to minimize the number of ideas in each sentence. Make sure that it’s easy for your reader to understand your meaning. People shouldn’t have to “read between the lines” and make assumptions on their own to understand what you’re trying to say.

Bad Example

Hi John,

I wanted to write you a quick note about Daniel, who’s working in your department. He’s a great asset, and I’d like to talk to you more about him when you have time.

Best,

Skip

What is this email about? Well, we’re not sure. First, if there are multiple Daniels in John’s department, John won’t know who Skip is talking about.

Next, what is Daniel doing, specifically, that’s so great? We don’t know that either. It’s so vague that John will definitely have to write back for more information.

Last, what is the purpose of this email? Does Skip simply want to have an idle chat about Daniel, or is there some more specific goal here? There’s no sense of purpose to this message, so it’s a bit confusing.

Good Example

Hi John,

I wanted to write you a quick note about Daniel Kedar, who’s working in your department. In recent weeks, he’s helped the IT department through several pressing deadlines on his own time.

We’ve got a tough upgrade project due to run over the next three months, and his knowledge and skills would prove invaluable. Could we please have his help with this work?

I’d appreciate speaking with you about this. When is it best to call you to discuss this further?

Best wishes,

Skip

This second message is much clearer, because the reader has the information he needs to take action.

2. Concise

communication-skills1When you’re concise in your communication, you stick to the point and keep it brief. Your audience doesn’t want to read six sentences when you could communicate your message in three.

  • Are there any adjectives or “filler words” that you can delete? You can often eliminate words like “for instance,” “you see,” “definitely,” “kind of,” “literally,” “basically,” or “I mean.”
  • Are there any unnecessary sentences?
  • Have you repeated the point several times, in different ways?

Bad Example

Hi Matt,

I wanted to touch base with you about the email marketing campaign we kind of sketched out last Thursday. I really think that our target market is definitely going to want to see the company’s philanthropic efforts. I think that could make a big impact, and it would stay in their minds longer than a sales pitch.

For instance, if we talk about the company’s efforts to become sustainable, as well as the charity work we’re doing in local schools, then the people that we want to attract are going to remember our message longer. The impact will just be greater.

What do you think?

Jessica

This email is too long! There’s repetition, and there’s plenty of “filler” taking up space.

Good Example

Watch what happens when we’re concise and take out the filler words:

Hi Matt,

I wanted to quickly discuss the email marketing campaign that we analyzed last Thursday. Our target market will want to know about the company’s philanthropic efforts, especially our goals to become sustainable and help local schools.

This would make a far greater impact, and it would stay in their minds longer than a traditional sales pitch.

What do you think?

Jessica

3. Concrete

When your message is concrete, then your audience has a clear picture of what you’re telling them. There are details (but not too many!) and vivid facts, and there’s laser-like focus. Your message is solid.

Bad Example

Consider this advertising copy:

The Lunchbox Wizard will save you time every day.

A statement like this probably won’t sell many of these products. There’s no passion, no vivid detail, nothing that creates emotion, and nothing that tells people in the audience why they should care. This message isn’t concrete enough to make a difference.

Good Example

How much time do you spend every day packing your kids’ lunches? No more! Just take a complete Lunchbox Wizard from your refrigerator each day to give your kids a healthy lunch and have more time to play or read with them!

This copy is better because there are vivid images. The audience can picture spending quality time with their kids – and what parent could argue with that? And mentioning that the product is stored in the refrigerator explains how the idea is practical. The message has come alive through these details.

 

 

communication_skill4. Correct

When your communication is correct, it fits your audience. And correct communication is also error-free communication.

  • Do the technical terms you use fit your audience’s level of education or knowledge?
  • Have you checked your writing   for grammatical errors? Remember, spell checkers won’t catch everything.
  • Are all names and titles spelled correctly?

Bad Example

Hi Daniel,

Thanks so much for meeting me at lunch today! I enjoyed our conservation, and I’m looking forward to moving ahead on our project. I’m sure that the two-weak deadline won’t be an issue.

Thanks again, and I’ll speak to you soon!

Best,

Jack Miller

If you read that example fast, then you might not have caught any errors. But on closer inspection, you’ll find two. Can you see them?

The first error is that the writer accidentally typed conservation instead of conversation. This common error can happen when you’re typing too fast. The other error is using weak instead of week.

Again, spell checkers won’t catch word errors like this, which is why it’s so important to proofread everything!

 

 

5. Coherent

When your communication is coherent, it’s logical. All points are connected and relevant to the main topic, and the tone and flow of the text is consistent.

Bad Example

Traci,

I wanted to write you a quick note about the report you finished last week. I gave it to Michelle to proof, and she wanted to make sure you knew about the department meeting we’re having this Friday. We’ll be creating an outline for the new employee handbook.

Thanks,

Michelle

As you can see, this email doesn’t communicate its point very well. Where is Michelle’s feedback on Traci’s report? She started to mention it, but then she changed the topic to Friday’s meeting.

Good Example

Hi Traci,

I wanted to write you a quick note about the report you finished last week. I gave it to Michelle to proof, and she let me know that there are a few changes that you’ll need to make. She’ll email you her detailed comments later this afternoon.

Thanks,

Michelle

Notice that in the good example, Michelle does not mention Friday’s meeting. This is because the meeting reminder should be an entirely separate email. This way, Traci can delete the report feedback email after she makes her changes, but save the email about the meeting as her reminder to attend. Each email has only one main topic.

6. Complete

In a complete message, the audience has everything they need to be informed and, if applicable, take action.

  • Does your message include a “call to action,” so that your audience clearly knows what you want them to do?
  • Have you included all relevant information – contact names, dates, times, locations, and so on?

Bad Example

Hi everyone,

I just wanted to send you all a reminder about the meeting we’re having tomorrow!

See you then,

Chris

This message is not complete, for obvious reasons. What meeting? When is it? Where? Chris has left his team without the necessary information.

Good Example

Hi everyone,

I just wanted to remind you about tomorrow’s meeting on the new telecommuting policies. The meeting will be at 10:00 a.m. in the second-level conference room. Please let me know if you can’t attend.

See you then,

Chris

7. Courteous

Battle of the sexes.Courteous communication is friendly, open, and honest. There are no hidden insults or passive-aggressive tones. You keep your reader’s viewpoint in mind, and you’re empathetic to their needs.

Bad Example

Jeff,

I wanted to let you know that I don’t appreciate how your team always monopolizes the discussion at our weekly meetings. I have a lot of projects, and I really need time to get my team’s progress discussed as well. So far, thanks to your department, I haven’t been able to do that. Can you make sure they make time for me and my team next week?

Thanks,

Phil

Well, that’s hardly courteous! Messages like this can potentially start office-wide fights. And this email does nothing but create bad feelings, and lower productivity and morale. A little bit of courtesy, even in difficult situations, can go a long way.

Good Example

Hi Jeff,

I wanted to write you a quick note to ask a favor. During our weekly meetings, your team does an excellent job of highlighting their progress. But this uses some of the time available for my team to highlight theirs. I’d really appreciate it if you could give my team a little extra time each week to fully cover their progress reports.

Thanks so much, and please let me know if there’s anything I can do for you!

Best,

Phil

What a difference! This email is courteous and friendly, and it has little chance of spreading bad feelings around the office.

 

 

 

refrence:

 

http://www.mindtools.com/pages/article/newCS_85.htm

 

Job seeking Anxiety…. Be ready to overcome by better approach

Ensure Your Resume Is Up-To-Date and Appealing
Keeping your resume up-to-date is very important. Since you never know when you will need to use it, set a calendar reminder to review it once a month. If anything new comes up, add it. Additionally, with creative resumes on the rise, find ways to stay competitive by utilizing unconventional methods. If that won’t work for you or the type of job you’re looking for, use templates and Microsoft Word to make an attractive resume that shows your personality to hiring managers.

Make Your Cover Letter Stand Out
The first thing hiring managers will read is your cover letter. Make sure yours is attention-grabbing, genuine, insightful and, most importantly, conveys why you’re the right person for the job.

Keep Track Of Your Jobs Using A Spreadsheet
Ever wonder if you’ve applied to the same job multiple times? A simple and effective way to keep track of everything is to organize the info in an excel spreadsheet. From there you can track where or how you applied, what details you sent, any important names you have (like the hiring manager’s), the date you applied, and the date you made a follow-up call. It’ll also be a major benefit if you receive an unexpected phone call from a hiring manager and need to quickly trigger your memory regarding their available position.

Be Prompt In Sending Thank You Notes To Employers
In today’s competitive landscape for job seekers, sending a thank you note is a must. The sooner you get a note in the mailbox, the better. If you know they’re making a decision by the end of that day, there’s nothing wrong with a thank you email; however, the warmth and personalization of a handwritten note always stands out more. Make the effort. Take the time. Write a note.

Wear Appropriate Attire To The Interview
Make sure you’re dressed to impress. A good pair of slacks or a pencil skirt, button up shirt and blazer are essential items to have in your closet for an interview. In a more casual atmosphere, there are two ways of thinking: Either dress to fit in with their team with a nice pair of khakis and dress shirt or dress above the climate they’re used to in order to show that you mean business and want the job. Ultimately, do what works for you and shows you’re the qualified candidate they should hire.

Do Research On The Company and Position Before The Interview
Just like buying a car or a house, you have to do your research. It’ll help you understand what the company does, you’ll inevitably find feedback about working for the company from employees, and — most importantly — you’ll sound knowledgeable during your interview. As you’re researching, write down interesting facts, questions you have and names of important people within the company who you should know about.

Make Sure Your Social Media Presence Is Professional
Are you on social media? Employers are using sites such as Facebook, Twitter, LinkedIn & Google+ to understand applicants better. If you have pictures of you drinking, partying or doing anything inappropriate, either delete the images or change your settings to render everything private.

Network. Network. Network.
Regardless of whether or not you have a job or are looking for a job, it’s always a great idea to network. Join and be active within local and online groups that are tailored to your work and career goals. Learn from others’ experience and wisdom, and pass along some of your own. Show people within your group that, not only are you teachable, but you’re also becoming (or already are) an expert in your field. Get your name and skills out there so that, should an opportunity arise, you’ll be at the forefront of someone’s mind for the position.

 

 

 

refrence:

http://blog.employmentguide.com/8-tips-to-improve-your-2014-job-search/1201

Discovery of innovative therapeutics, today’s realities and tomorrow’s vision By Magid Abou-Gharbia* and Wayne E. Childers

 

Magid Abou-Gharbia, Ph.D., FRSC is currently the Associate Dean for Research, Laura H. Carnell Professor of Medicinal Chemistry and Director of the Moulder Center for Drug Discovery Research (MCDDR) at the School of Pharmacy, Temple University, Philadelphia, PA. He is responsible for Setting and implementing School of Pharmacy research strategies to promote the school’s research and entrepreneurial enterprise. Prior to joining Temple University in 2008, Magid spent 26 years at Wyeth Pharmaceuticals where he was senior Vice President and Head of Chemical and Screening Sciences. As Senior Vice President & Head of Chemical & Screening Sciences at Wyeth, he was responsible for overseeing and directing Wyeth chemistry and screening research efforts of 500 scientists at four US research facilities and 150 chemists in Hyderabad, India in support of drug discovery in Neuroscience, Inflammation, Women’s Health/Bone, Oncology and Cardio-vascular/Metabolic Diseases therapeutic areas.

 

 

 

 

Moulder Center staff 2012

Discovery of innovative therapeutics, today’s realities and tomorrow’s vision By Magid Abou-Gharbia* and Wayne E. Childers

Simple Tips to Overcome Stress

 

  1. Stay positive. Laughter has been found to lower levels of stress hormones, reduce inflammation in the arteries, and increase “good” HDL cholesterol.
  2. Meditate. This practice of inward-focused thought and deep breathing has been shown to reduce heart disease risk factors such as high blood pressure. Meditation’s close relatives, yoga and prayer, can also relax the mind and body.
  3. Exercise. Every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins. Exercising not only melts away stress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.
  4. Unplug. It’s impossible to escape stress when it follows you everywhere. Cut the cord. Avoid emails and TV news. Take time each day — even if it’s for just 10 or 15 minutes — to escape from the world.
  5. Find ways to take the edge off your stress. Simple things, like a warm bath, listening to music, or spending time on a favorite hobby, can give you a much-needed break from the stressors in your life.

How not to be Happy?!

1. Aiming for perfection.

Does life has to be perfect before you are happy?

Do you have to behave in a perfect way and get perfect results to be happy?

Then happiness will not be easy to find. Setting the bar for your performance at an inhuman level usually leads to low self-esteem and feeling like you are not good enough even though you may have had a lot of good or excellent results. You and what you do is never enough good enough except maybe once in a while when feels like something goes just perfect.

How to overcome this habit:

Three things that helped me to kick the perfectionism habit and become more relaxed:

Go for good enough.

Aiming for perfection usually winds up in a project or something else never being finished. So go for good enough instead. Don’t use it as an excuse to slack off. But simply realize that there is something called good enough and when you are there then you are finished with whatever you are doing.

Have a deadline.

Set deadlines every time that start with a new premium guide. So I had to set a deadline. Setting a deadline gave me a kick in the butt and it is generally good way to help you to let go of a need to polish things a bit too much.
Realize what it costs you when you buy into myths of perfection. This was a very powerful reason for me to let go of perfectionism and one I tell myself still if I find thoughts of perfection pop up in my mind. By watching too many movies, listening to too many songs and just taking in what the world is telling you it is very easy to be lulled into dreams of perfection. It sounds so good and wonderful and you want it.
But in real life it clashes with reality and tends to cause much suffering and stress within you and in the people around you. It can harm or possibly lead you to end relationships, jobs, projects etc. just because your expectations are out of this world. I find it very helpful to remind myself of this simple fact.

2. Living in a sea of negative voices.

No one is an island. Who we socialize with, what we read, watch and listen to has big effect on how we feel and think.

It becomes a lot harder to be happier if you let yourself be dragged down by negative voices. Voices that tell you that life will in large part always be unhappy, dangerous and filled with fear and limits. Voices that watch life from a negative perspective.

How to overcome this habit:

Replacing those negative voices with more positive influences is very powerful. It can be like a whole new world opening up.

So spend more time with positive people, inspiring music and books, movies and TV-shows that make you laugh and think about life in a new way.

You can start small. For example, try reading an uplifting blog or book or listen to an audio book while eating your breakfast one morning this week instead of reading the paper or watching the morning news on TV.

3. Getting stuck in the past and future too much.

Spending much of your time in the past and reliving old painful memories, conflicts, missed opportunities and so on can hurt whole lot. Spending much of your time in the future and imagining how things could go wrong at work, in your relationships and with your health can build into horrifying nightmare scenarios playing over and over in your head. Not being here right now in life as it happens can lead to missing out on a lot of wonderful experiences.

No good if you want to be happier.

How to overcome this habit:

It is pretty much impossible to not think about the past or the future. And it is of course important to plan for tomorrow and next year and to try to learn from your past.

But to dwell on those things rarely help.

So I try as best as I can to spend the rest of my time, the big part of my time each day, with living in the now. Just being here right now and being fully focused on these words I am writing and later as I cook and eat my lunch and work out be fully focused on doing that.

Whatever I am doing I try to be there fully and not drift off into the future or past.

If I do drift off then I focus only on my breathing for a few minutes or I sit still and take in what is all around me right now with all my senses for a short while. By doing either of those things I can realign myself with the present moment again.

4. Comparing yourself and your life to others and their lives.

One very common and destructive daily habit is to constantly compare your life and yourself to other people and their lives. You compare cars, houses, jobs, shoes, money, relationships, social popularity and so on. And at the end of the day you pummel your self-esteem to the ground and you create a lot of negative feelings.

How to overcome this habit:

Replace that destructive habit with two other habits.

Compare yourself to yourself.

First, instead of comparing yourself to other people create the habit of comparing yourself to yourself. See how much you have grown, what you have achieved and what progress you have made towards your goals. This habit has the benefit of creating gratitude, appreciation and kindness towards yourself as you observe how far you have come, the obstacles you have overcome and the good stuff you have done.
You feel good about yourself without having to think less of other people.
Be kind. In my experience, the way you behave and think towards others seems to have a big, big effect on how you behave towards yourself and think about yourself. Judge and criticize people more and you tend to judge and criticize yourself more (often almost automatically). Be more kind to other people and help them and you tend to be more kind and helpful to yourself.
Focus on the positive things in yourself and in the people around you. Appreciate what is positive in yourself and others. This way you become more OK with yourself and the people in your world instead of ranking them and yourself and creating differences in your mind.
And remember, you can’t win if you keep comparing. Just consciously realizing this can be helpful. No matter what you do you can pretty much always find someone else in the world that has more than you or are better than you at something.

5. Focusing on the negative details in life.

Seeing the negative aspects of whichever situation you are in and dwelling on those details is a sure way to make yourself unhappy. And to drag down the mood for everyone around you.

How to overcome this habit:

Overcoming this habit can be tricky. One thing that has worked for me is to kick the perfectionism habit. You accept that things and situations will have their upsides and downsides rather than thinking that all details have to positive and excellent. You accept things as they are. This way you can let go emotionally and mentally of what is negative instead of dwelling on it and making mountains out of molehills.

Another thing that works is simply to focus on being constructive. Instead of focusing on dwelling and whining about the negative detail. You can do so by asking better questions. Questions like:

How can I turn this negative thing into something helpful or positive?
How can I solve this problem?

If I am faced with what I start thinking is a problem I may use a third solution, I may ask myself: who cares? I most often then realize that this isn’t really a problem in the long run at all.

6. Limiting life because you believe the world revolves around you.

If you think that the world revolves around you and you hold yourself back because you are afraid what people may think or say if you do something that different or new then you are putting some big limits on your life. How?

Well, you can become less open to trying new things and growing.You can think that the criticism and negativity you encounter is about you or that it is your fault all the time (while it in reality could be about the other person having bad week or you thinking that you can read minds). I have also found that my own shyness used to come from me thinking that people cared a great deal about what I was about to say or do.

How to overcome this habit:

Realize people don’t care too much about what you do. They have their hands full with worrying about their own lives and what people may think of them instead. Yes, this might make you feel less important in your own head. But it also sets you free a bit more if you’d like that.
Focus outward. Instead of thinking about yourself and how people may perceive you all the time, focus outward on the people around you. Listen to them and help them. This will help you to raise your self-esteem and help you to reduce that self-centered focus.

 

7. Overcomplicating life.

Life can be pretty complicated. This can creates stress and unhappiness. But much of this is often created by us. Yes, the world may be becoming more complex but that doesn’t mean that we cannot create new habits that make your own lives a bit simpler.

How to overcome this habit:

Overcomplicating life can involve many habits but I’d like to suggest a few replacement habits to what have been a couple of my own most overcomplicating habits.

Splitting your focus and having your attention all over the place in everyday life. I replaced that complicating habit with just doing one thing at a time during my day, having a small to-do list with 2-3 very important items and writing down my most important goal on white board that I see each day.
Having too much stuff. I replaced that habit with regularly asking myself: have I used this in the past year? If not then I will give that thing away or throw it away.
Creating relationship problems of any kind in your mind. Reading minds is hard. So, instead ask questions and communicate. This will help you to minimize unnecessary conflicts, misunderstandings, negativity and waste or time and energy.
Getting lost in the in-box. I spend less time and energy on my email in-box by just checking it once a day and writing shorter emails (if possible not more than 5 sentences.)
Getting lost in stress and overwhelm. When stressed, lost in a problem or the past or future in your mind then, as I mentioned above, breathe with your belly for two minutes and just focus on the air going in and out. This will calm your body down and bring your mind back into the present moment again. Then you can start focusing on doing what is most important for you again.

Fight stress…What tools can help?

1. One thing at a time.

You’ll feel better and less stressed if you just do one thing at a time. No matter if it is at work, in school or in your private life. This will make it easier to focus and to do a job of higher quality right away. Instead of having to go back several times and polish and rearrange to get the result you want.

If you have to multi-task a few things during your day then set off some time for that. Single-task during most of your day but set off an hour in the afternoon for instance to do all of that multi-tasking stuff in one big swoop.

Action-Plan-Step-4
2. Write everything down.

If your memory is anything like mine then it might be a bit like a leaky bucket too often. So write everything down. Your ideas, tasks and stuff you just have to remember.

Then you don’t have to worry about forgetting. And you will free up your mind for focusing on other things than remembering.

3. Keep your daily to-do list very short.

10 years ago I never used a to-do list. I got very little done. Then I started using a too overloaded to-do list. I got more done but I was stressed and felt overwhelmed a lot of the time. Today I use a very short daily list of just the 1-3 most important tasks. It works really well.

missions
4. Don’t make mountains out of molehills.

One of the best ways to make your day and life easier, lighter and less stressful is to not build mountains out of molehills. To not create extra drama, overthink or create a problem out of something that doesn’t matter much. Or just out of air.

So how can you handle this bad habit?

Well, when a big problem is starting to build in my mind I first say something like: Hold on now…

This helps me to pause and become more receptive to change my line of thinking. Then I ask myself:

Will this matter 5 years from now? Or even 5 weeks from now?

Those two steps have helped me to build a lot less mountains in my life.

sungazing

5. Spend 80% of your time focusing on a solution.

And only 20% of your time on dwelling on your non-molehill issue or problem. Instead of taking a common path and doing it the other way around. You’ll live a much more action-filled life and feel less pessimistic and powerless if you do.

6. Ask instead of guessing.

Reading minds is very hard. Misunderstandings will be plentiful if you try to do it. So communicate instead. You’ll have a lot less unnecessary conflicts, negativity and waste less of your and other people’s time.

7. Pack your bag before you go to sleep.

A simple one but one that can save you a lot of stress in the morning. Take 5 minutes before you go to bed to do this and you’ll also be less likely to forget something important like your schoolbook, wallet or phone.

8. Balance fully focused work with complete rest.

I usually work for 45 minutes. Then I take a 15 minute break away from the computer. I eat a snack, take a short walk or maybe watch half an episode of one of my favorite TV-series. This helps me to relax and to avoid stress building up during the day.

9. Set clear boundaries for your day.

This is very important, at least for me.

I need to have a good balance between work and rest. So I don’t work before 8 in the morning or after 7 in the evening.

10. Disconnect over the weekend.

It is also really helpful to find a good balance between work and rest from a weekly perspective. I do that by staying away from work and staying offline – except for one email check – during the weekend. I highly recommend trying it out.

If you have a cellphone for work leave it at your job. Or at least put it in silent mode, check it once every 24 hours and only call back if it is something important. Otherwise, let it wait until Monday.

These strict limits between hourly, daily and weekly work is a huge help for me to avoid the grey zone.

When you are in the grey zone then you are basically thinking and worrying about work when you are at home or you having a day off. Or you think about your private life and challenges there while you are at work.

Avoid the grey zone. It sucks the life out of you and can leave you so stressed that it becomes hard to focus or even to get a good night’s sleep.

11. Make sure you take time to do what you love to do.

Learn to get the necessary done quicker and don’t get lost in “have-tos”. Prioritize what really matters to you and carve out time during your weekend or evenings to do what you love doing.

Maybe it is playing soccer with your kids, painting, writing, taking photos or reading. Whatever you love to do, make sure you set off some time for it regularly in your schedule. Because few things will relieve stress and energize you like an activity you love doing.

oth_ymstill2

12. Delegate.

You don’t have to do everything yourself. You don’t have to control or micromanage. If possible delegate and let someone else get that task or project to done.

13. Eliminate.

Do you even have to do everything that is on your schedule? What things could you stop doing altogether with no or very small consequences?

What things are your heart maybe not in like it used to be?

Could you say no to one or a few of those things to have more time and energy for what matters in both your professional and private life?

Reevaluate what you usually do in a day or week and see if there is something you would like to stop doing.

14. Be 10 minutes early.

This one has transformed my traveling from stressful situations to relaxing pieces of time in my day.

15. Stay on track by asking yourself questions every day.

One good way to find clarity, to not get behind on work and to actually do what matters each day is to ask yourself questions regularly.

Questions like: What is the most important thing I can do right now?

And: Is doing this bringing me closer to my goal?

If you like, write one of the questions down on a post-it note and put it where you will see it every day. It is very easy to forget to ask yourself the question otherwise.

16. Let your lunch be a slow time of relaxing.

Don’t wolf down your lunch in 7 minutes flat. That will only ramp up the stress that you bring with you from the first few hours of work.

Instead, let your lunch be a time of relaxation. Eat slowly and focus on the smell, texture and taste of the food. Put down the fork and knife down between bites to make that easier.

I have found this to be a wonderful way to relax midday. And to get the best experience out ofwhat you are eating.

17. Keep a very simple workspace.

Mine is for example a simple and small black desk with my laptop on it. A few flowers. And a glass of water. This simplicity makes it easier for me to focus on what truly matters in a relaxed and undistracted way.

18. Build a zone of few distractions for your work hours.

A simple workspace makes it easier to focus. I also find it helpful to keep instant messaging programs offline and to keep my smart phone in another room and in silent mode. And to use my browser only when I need to.

By doing so I am less distracted, it is easier to think clearly and I feel less stressed.

19. Get to done with something that stressed or bothers you.

An unfinished task that is tumbling around in the back of your mind can cause quite a bit of stress and negativity within. So if you know you have one of those then ask yourself:

What is one small I can do today to start getting this task to done?

Then take that first step and put yourself in motion towards finishing.

20. If it does not get done then there is a day tomorrow too.

Sometimes life interferes or you have a bad day. And you don’t get done what you had planned or hoped for.

The best way – in my experience – to handle this is to simply and kindly tell yourself that there will be a day tomorrow too and you can do it then.

Beating yourself up or getting angry will only add stress that will suck the energy, self-confidence and motivation out of you. And life is too short for that.

21. Everything in its place.

When things have their own home where you always put them back then they will be a lot easier to find and your workspace and home will be in better order. This will greatly reduce the number of stressful times when you can’t find an important report or your car keys as you are heading out the door.

22. Check your email etc. just once and as late in the workday as possible.

I usually check and process my email, social media accounts and various statistics for my website during the last hour of my workday.

By doing so I save the stress that it can cause me and the new tasks it can produce until I have already put in several of my most energetic hours on doing my most important tasks.

23. Limit your daily information intake.

Take a few minutes each month to unsubscribe to newsletters, blogs, podcasts etc. that you don’t get much out of anymore or you rarely even listen to or read.

This makes it easier to focus on what truly matters for you, to spend more of your time on taking action and to not get stuck in information overload and analysis paralysis.

24. Listen to yourself.

When you are starting to feel drained, more irritable and creativity plummets then don’t just keep on going right into the brick wall. Listen to yourself and your body. Schedule more time to take care of yourself.

Just spend the evening in bed watching your favorite movies. Or go out for a walk or run in the woods. No one will reward you for running into that wall or even becoming burned out. Be kind to yourself and prioritize your health.

25. Be here.

When you spend too much time in your head reliving the past or imagining the future then it is easy to become worried. Fearful. Stressed out. Choose to spend more of your day and time in the present moment.

One simple way to reconnect with the now if you get lost in the past or future is to just focus fully outward for a minute or two. Sit or stand still and take in everything that is happening around you at this moment. See it. Hear it. Smell it. Feel the sun, the rain or your soft sweater on your skin.

26. Stop trying to do things perfectly.

Go for good enough instead and when you are there then you are done. And can move on to the next task or project. Set this more human bar to measure success by not only to finish things but also raise and then keep your self-esteem at a healthy level.

Because when you measure yourself to a perfect standard then it will pretty much impossible to keep your self-esteem up and feel good about yourself more than once in a while.

 

 

ParisFeb (634)

27. Ask for help.

You don’t always have to go it alone. You can ask your friend, parents or partner or even someone you do not know that well for a helping hand. You might not always get it but you may be surprised at how helpful and kind people can be if you just ask.

And then later on when they ask then you can return the kindness.

28. Talk it out with someone.

This can be a great relief and vent to have when you are in a stressed situation. Let your stress and the issue that it comes from out into the light and let someone close to you see it too.

Just letting it out can often help you to decrease the stress quite a bit and when you say it out loud then it also becomes easier to see if you are making a mountain out of a molehill.

The other person can also help you to ground yourself when needed and together the two of you may be able to figure out what to do about the situation. Or at least how to get started with improving it.

29. Zoom out.

One thing that helps me as I sometimes fall into victim thinking when I am stressed is to zoom out on my narrow perspective by asking myself this question:

Is there anyone on the planet having it worse than me right now?

30. Slow down.

If you slow down your body then in my experience your thoughts will once again become clearer and slower too. So sometimes when I am stressed and am trying to do everything quickly then I force myself to slow down. I move slower. I eat slower. I talk and walk slower.

It may be uncomfortable for the first minute or so but after a very short while my mind stops racing and the stress starts to melt away and is replaced with a bit more inner calmness.

31. Tell yourself: Just take care of today.

Focus only on that. Forget about all those tomorrows. And about all your yesterdays. Go small, narrow your focus greatly and just take care of today. Then you can take care of tomorrow when it comes.

This one is very helpful when you feel overwhelmed.

 

energy

32. Just breathe.

Release the stress, calm your mind and body down and reconnect with the present moment again by fully focusing on your breathing. Breathe with your belly for just 1-2 minutes and focus only on the air you are breathing in and out.

33. Be smart about the three fundamentals of energy.

Tips and Hints on depression

Challenging and diagnosis of depression, a brief words selected from a full lecture given by professor Dr. Ahmed Saad , March 2014 in Jeddah SA
Professor Ahmed Saad, is a professor of Psychiatry, faculty of medicine , Ain Shams University,Cairo, Egypt.
At the present time He is a Senior Consultant Psychiatrist ,
Erfan Hospital in Jeddah

Depression in Elderly

Sig caps : a brief quick mnemonic for depressive symptoms

Hint in management and treatment of depression

Briefs in bipolar and unipolar mood disorder

Professor Tarek Asaad, professor of psychiatry , ain shams university, faculty of medicine.
Here are several briefs of the same lecture about the updates in clinical and pharmacological research in bipolar and unipolar mood disorders,given in madinah , saudi arabia , march 2014.

simple ways to boost your energy

Do you sometimes feel like the Energizer Bunny when his battery runs low? You might start the day strong, but by midafternoon, you can’t quite keep going and going.

Fatigue afflicts everyone at one time or another. Assuming your doctor has ruled out serious medical causes, there are a few basic steps you can take to “recharge your batteries.”

1. Pace yourself. If you’re a go-getter, you probably like to keep going — but don’t risk overtaxing yourself. You can pace yourself and still get things done.

For example, instead of burning through all your “battery life” in two hours, spread it out among morning tasks, afternoon tasks, and evening activities — with rest and meals in between.

tired-man-story-top

 

 

 

 

2. Take a walk or a nap. There’s nothing more satisfying than a short power nap when you’re pooped out. However, if you have trouble sleeping at night, know that napping can make insomnia worse. If that’s the case for you, get moving instead. Get up and walk around the block, or just get up and move around. If you are not an insomniac, though, enjoy that 20- to 30-minute power nap

high_protein_food

 

 

 

 

 

3. Skip most supplements. You may have heard about energy-boosting or “anti-aging” supplements. There is no evidence they work.

  • DHEA. There is no evidence that DHEA offers any real benefits, and the side effects remain a question mark. You especially shouldn’t be buying it from ads in the back of a magazine, because you don’t know what’s in it.
  • Iron. Iron only improves energy if you are clearly deficient, which a doctor can check with a blood test. Unless you are low in iron, you don’t need to take it — and getting too much iron can be harmful.
  • B vitamins. It is true that B vitamins (B1, B2, B6, B12) help the body convert food into the form of energy that cells can burn, but taking more B vitamins doesn’t supercharge your cells. That’s a myth.

 

uice_glasses

4. Fuel up wisely. A sugary roll from the bakery delivers plenty of calories, but your body tends to metabolize them faster, and then you can end up with sinking blood sugar and fatigue. You’ll maintain a steadier energy level by eating lean protein and unrefined carbohydrates. Try low-fat yogurt with a sprinkling of nuts, raisins, and honey. Your body will take in the carb-fiber-protein mix more gradually. Don’t skip meals, either. Your body needs a certain number of calories to get through the day’s work. It’s better to space your meals out so your body gets the nourishment it needs all through the day.

Sudden death in psychiatric patients

Introduction

Studies using death certificates have indicated an excess of sudden cardiac deaths among users of antipsychotic drugs compared to the general population, but may have underestimated the presence of other known causes of sudden and unexpected death.

Objectives

To assess the cause and risk factors for sudden death discovered by contemporaneous investigation of all deaths occurring over a 26-year period (1984–2009) in adult patients registered for care in one large psychiatric hospital in New York.

Methods

Circumstances of death, psychiatric diagnoses, psychotropic drugs and past medical history were extracted from the root cause analyses of sudden unexpected deaths. After the exclusion of suicides, homicides and drug overdoses, explained and unexplained cases were compared regarding clinical variables and the utilization of antipsychotics.

Results

One hundred cases of sudden death were identified among of 119, 500 patient-years. The death remained unexplained in 52 cases. The incidence of unexplained sudden death was 125/100,000 (95% CI 88.9–175.1/100,000) patient-years in 2005–2009, 53/100,000 (95% CI 31.7–88.5/100,000) patient-years in 1999–2004 and 7/100,000 (95% CI 3.7–19.4/100,000) patient-years in 1984–1998. Explained and unexplained cases were similar regarding psychiatric diagnoses and treatment with any psychotropic class, including first- and second-generation antipsychotics. Dyslipidemia (p = 0.012), diabetes (p = 0.055) and co-morbid dyslipidemia and diabetes (p = 0.008) were more common in the unexplained than in the explained cases.

Conclusions

In a consecutive cohort of psychiatric patients, the unexplained sudden deaths were associated with known risk factors for coronary artery disease, but not with higher utilization of first- or second-generation anti-psychotics.

 

*********************************************************

Psychiatric patients are at greater risk of sudden death,
with a 3–5 fold increase compared with the nonpsychiatric
population. Sudden death may arise from complications of
the mental illnesses or as a result of psychotropic
medication. Anorexia nervosa, drug use, alcohol misuse
are the mental disorders most likely associated with
sudden death. A variety of psychotropic drugs,
particularly antipsychotic agents and tricyclic
antidepressants are associated with sudden death.
Inducing cardiac arrhythmias are one of the most likely
mechanisms of sudden death because of electric
membrane alterations induced by psychotropic drugs,

resulting in electrocardiogram changes. Psychotropic
medication is not necessarily causative for excess
mortality in psychiatric patients as higher doses might be
linked with mortality through a contradictory factor such
as worse physical condition in people with more serious
mental health problems. Compared with non-suicide
mortality, the number of deaths that might be attributable
to medication is small, but according to most researchers,
iatrogenic mortality must be taken seriously, with
appropriate steps taken towards prevention.
Key words: unexpected death; mental illnesses; QT
interval prolongation.

 

 

****************************************************************