Dr. Robert Heller’s Mind-Body Newsletter
“Strategies for Better Physical and Emotional Health”
Quote of the Month: “Nobody Can Make You Feel Badly Without Your Consent”
Attributed to Eleanor Roosevelt, this quote emphasizes that We are our most important masters of our mind. It is what WE CHOOSE to think and believe that ultimately determines how we feel about ourselves and not what others may think or say about us.
Tips for Happiness in the New Year (from a blog by Andrea Evans www.spreadhappiness.com):
“Happiness is within us. You can’t buy it, eat it, wear it, live in it or ride in it. It is a choice we make. It is a decision to love ourselves fully the way we are today, and love and respect others, freeing ourselves from judgment.
We can encourage our own happiness with:
1. Gratitude: Make a list of all the things you are grateful for.
Type it up and or record it. Post it, read it, listen to it. Be constantly reminded of your gifts.
2. Give what you want to receive.
If you are seeking love, be more loving. If you are seeking friends, be friendlier. If you are seeking more adventure, be more adventurous.
3. Live your passion.
Think about what you would like to see happen in your life this coming year. Make a list of the steps you need to follow along the path to reach your goals. Activate your plan by taking your first step!”
How to Keep Your New Year’s Resolutions
New Year’s resolutions are easy to make and often difficult to keep. For starter’s, “Don’t make promises you can’t keep”. Commit to realistic goals that are measurable, objective and can be broken down into smaller components. For example, if you wanted to run a marathon, plan your training over 1-2 years rather than seeking a run in a marathon in 1-2 months.
Another component of keeping resolutions is to get support. Few of us have the knowledge and discipline to accomplish complex tasks alone. A coach and or group of like-minded people can provide useful information and support to help you avoid making common mistakes and keep you on task as you move forward in reaching your goals.
Finally, expect disappointments and set backs. Use them as opportunities to learn and grow rather than as an excuse to give up.
The Cost of Psychotherapy
Psychotherapy, especially based on cognitive behavioral model, tends to be relatively short term. Many clients make substantial progress in 12-20 sessions. Costs per session might vary from $100- 200 per standard 45-50 minute sessions. In many cases clients are reimbursed a significant amount of their fees based on their deductibles and co-payments IF they have a medically diagnosed condition. For those who are functioning well and want to learn to perform even better, the cost can be viewed as an investment in their physical mental well being. For example, you could play golf without ever taking a golf lesson, but you will likely play it better and enjoy it more by taking some lessons from a pro. Interestingly, most pros continue to train with their own pros!
Psychotherapy is a process and not a “quick fix” but for those willing to invest the time, effort and money, the rewards in the improvement in the quality of their lives is often well worth it.
Book Recommendation of the Month
With many American’s wanting to lose weight and keep it off, now would be a great time to get my pocket guidebook, “Weight Management” ( www.cognitivetherapy.cc). The guidebook includes great tips, strategies and resources that are practical and also address some of the cognitive tools useful to manage the emotional components of weight control.
Send your comments and suggestions about the newsletter and future topics you would like addressed to me at firstname.lastname@example.org.
Wishing you all a healthy, happy, peaceful and prosperous New Year!
Dr. Robert Heller
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