Dr. Robert Heller

 A series of studies recently discussed in the Wall Street Journal point out the relationship between sleep problems and a host physical and mental problems that can occur from too little and /or poor sleep including depression, anxiety, aggressive behavior, learning and memory problems and obesity. While the research focused on children and adolescents, I have found similar effects in my own patients.

While problems with sleep can be both a cause and effect on anxiety, depression and related problems, often times, poor sleep habits is a key contributor. 

Creating healthy routines around sleep can reduce the risk of sleep difficulties and its related negative consequences. 

Going to bed and awakening the same time each day may take some planning and discipline but it is well worth the effort. A calming down ritual prior to bedtime is helpful such as reading or taking a bath. Sleeping in a dark room is naturally associated with sleep. 

For those who tend to “worry” or “overthink” at bedtime, slow, deep breathing and visualizing quiet, peaceful and calming images relax the body and mind. 

Finally, we need to accept the fact that our body and mind needs sleep to function at its best and that it is in our best interest to avoid the tendency to cut back on our sleep to fit t more and more into a busier and busier day and lifestyle. 

Address comments and questions to Dr.Robert Heller at www.cognitivetherapy.cc.

Here are some practical suggestions for communicating effectively with others. They are mostly common sense, but the saying goes, “common sense is not all that common!”
 
1. Speak privately, behind closed doors. No one likes an audience to discuss personal or sensitive matters.
2. Respect space. Stand or sit no closer than 3-5 feet from the other person. We all like to have a safety or “buffer zone” around us.
3. Make eye contact. Look at the other person without glaring or staring.
4. Watch your voice. No yelling or loud talking. Otherwise, the other person may become defensive and shut down.
5. State your position or concern clearly and directly along with the result you are looking for.
6. Avoid  extremes of thinking or talking: “You always…, you never…”
7. Don’t “label” the other person: “He’s lazy, stupid, etc.”
8. Don’t tell others how THEY feel: “You are doing this because you are upset with me.”
9. If you find yourself getting upset, breath slowly and deeply, lower your voice, slow down you rate of speech, step back.
10. Seek to understand where the other person is coming from and what their view is.
11. Thank the other person for listening and sharing.
12. Sometimes it is best just agree to disagree.
13. You can disagree without being disagreeable.
 
For more ideas of INTERPERSONAL EFFECTIVENESS, check out other blogs and articles by Dr.Robert Heller at www.cognitivetherapy.cc