Newsletter
MIND-BODY NEWSLETTER
Vol. 15, FEBRUARY 2010
THE SCIENCE OF MENTAL TOUGHNESS
A recent NBC newscast looked at the science of mental toughness by examining the training of U.S. Navy Seals. These individuals need to make instant life/death decisions and keep their cool under the most extreme and harsh conditions. They need to cope with severe adversity, deal with loss of control and remain confident and optimistic for extended periods of time. These young men volunteer for this training and according to their trainer’s, struggle more with the mental aspects of the training and the work than the grueling physical conditioning.
The essential training they receive can be called, “simulation training”. Using this method, they are exposed, as closely as possibly to the real life challenges they will face in the field, both physical and mental. Their performance is regularly critiqued and rehearsed until they respond in optimal ways to the stressors.
Navy psychologists are sharing what they learn with U.S. Olympic Psychologists and some Olympic athletes participate in parts of the Navy Seal training.
The lessons are clear, confidence and success are built upon “inspiration, motivation and perspiration” coupled with expert training and continued practice and refinement of ones’ skills in “real life” settings.
IT AIN’T OVER TILL IT’S OVER
The great New York Yankee baseball catcher was a master of understatement. The point is, never give up in sports or in life. As of this writing, the Australian Open, a major world tennis event is underway. Two of the sports greatest champions remind us of just how to put this belief into practice. Serena Williams, after losing badly in the first set and down 0-4 in the second set fought back to win the second set tie breaker and win the deciding third set. Rodger Federer at tied at 4 all and down 40 love on his serve, stepped up to serve 5 consecutive big serves, winning the game and turning the match around.
Here is the takeaway, champions don’t dwell on the past or fear the future. In the heat of battle they intensify their focus, believe they “can” do it and in the process, raise their performance to a higher level. While most of us aren’t world-class athletes, we can adopt world-class attitudes, which can help us to experience greater success and less stress in our lives.
WHAT “BUGS” US
In a nationwide study reported in Consumer Reports the top 5 complaints of Americans were:
- Hidden fees
- Not getting a human on the phone
- Tailgating
- Cell phone use by drivers
- Incomprehensible bills
The everyday annoyances we experience can accumulate causing us excess and unwanted stress which negatively affects our interactions with others, health and performance. Learning to effectively cope with stress should be everyone’s top priority. For lots of useful strategies, check out “Managing Your Stress,” available at www.robertheller.net.
RECENT AND UPCOMING EVENTS
Over 75 tennis and gold members attended the “Mental Toughness” program I presented at the Broken Sound Country Club. The 90-minute presentation included topics on assessing mental strengths and weaknesses, dealing with performance anxiety, managing pressure situations and the use of effective “self-talk.”
In March, I will be heading to Spain to do a mental toughness program at the world famous, La Manga Resort, working with both the adult and children tennis academies.
Remember to send your questions and comments to me at info@robertheller.net and to invite your friends to sign up for this free newsletter.
Until next time.
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Mind-Body Newsletter
Vol.13-December 2009
THANKSGIVING OFFER OPPORTUNITY FOR SELF-IMPROVEMENT
There are many important life messages we can learn by reflecting on this holiday. By giving thanks for what we have and not what we lack, we create a positive energy and focus to move forward in our lives. By caring for others more than we care for and about ourselves, we learn about the joy of acting in self-less ways.
The new movie, “The Blind Side” provides a dramatic example of this as it focuses on what happens when you give unconditional love and respect to another person. It brings to life the meaning of the statement, “The more you give, the more you get”.
Did you take time around the Thanksgiving dinner table to say or reflect what you are thankful for? If you haven’t, don’t wait for the next holiday; take out pen and paper and write out all the gifts and opportunities you have been afforded in your life, from the smallest to the largest. By making this a regular practice, you will find yourself becoming more patient and tolerant with yourself and others. You will learn to keep a healthier perspective and find it far easier not to sweat the small stuff.
THE POWER OF POSITIVE THINKING
The book title by the same name, was written by Norman Vincent Peale more than 50 years ago and its message has never been more relevant. In an era of negativity, self-criticism and perfectionism, the impact of what we think and feed our brain has far reaching effects for how we feel about ourselves and how we behave. In my own books, work with clients and personal life, I make extensive use of “affirmations”, positive ideas and expressions. Here is a sample of some of my favorites:
“Accentuate the positive, eliminate the negative.”
“Nobody can make you feel inferior without your consent.”
“Life is a terminal illness-enjoy today.”
“Every minute you are angry, you lose 60 seconds of happiness.”
“When the going gets tough, the tough get going.”
“You can’t afford the luxury of a negative thought.”
“Self-esteem is trying to do the best you can and being satisfied with the result.”
“I don’t know the key to success, but the key to failure is trying to please everybody.”
There are books on affirmations where you can choose a “thought” for the day to read and reflect on. Not a bad way to start your day!
THE SCIENCE OF EXERCISE AND MOOD
A recent article in U.S. News and World Report found that aerobic activities such as running, biking and walking for 30 minutes a day had positive psychological and physical effects on mood. In addition, the use of an “exercise log” helps people to maintain their exercise routines. While “strength training” may provide similar benefits to mood, there is not yet enough evidence to support this recommendation.
Another report out of Princeton University on “Why Exercise Makes you Less Anxious” suggests that it may take between 3-6 weeks for you to notice a change in anxiety levels following an exercise routine.
My take: stretching, strengthening and moderate aerobic type exercise should be combined in a daily routine or sport and/ or exercise.
QUOTE OF THE MONTH
“When one gets beaten by somebody better, one has to know how to lose with humility.”
Rafael Nadal – Top Professional Tennis Player
BETTER IN THE BAHAMAS
My 3-day trip to provide mental skills training to elite junior tennis players in the Bahamas shows the growing international interest in providing youth with tools they can use in sports and in life to be better competitors and cope with pressure both on and off the tennis courts. Special thanks to owner/director Bradley Bain for sponsoring the program.
GIVE THE GIFT OF KNOWLEDGE
The newest edition to the pocket-sized self-help series I have authored for Luxart Communications is on the topic of “Depression” and should be out by the end of the year. The guides are practical, up-to-date and combine my many years of working with clients with the best strategies reported in the field. They are available on the products section of my website, www.robertheller.net.
See you next month!
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Mind-Body Newsletter
Vol.12-November 2009
Wisdom comes from varied people and places. I enjoyed reading a small piece written by Wally Amos, the founder of Wally’s Muffin Company. The title is “Be positive regardless”. Here is a brief part of it: “ We have been conditioned to believe that adversity is negative. Overcoming adverse situations is how we gain strength and character. It focuses us to get on top of the circumstances and not lie down under them. Adversity reminds us that we are stronger than we could ever imagine.”
Every day, the financial publication, Investor’s Business Daily prints “10” Secrets to Success and highlights one for readers to focus on that day. I think they are all worthy behaviors and attitudes to strive towards.
- HOW YOU THINK IS EVERYTHING. Always be positive. Think success, not failure. Beware of a negative environment.
- DECIDE UPON YOUR TRUE DREAMS AND GOALS. Write down your specific goals and develop a plan to reach them.
- TAKE ACTION. Goals are nothing without action. Don’t be afraid to get started. Just do it.
- NEVER STOP LEARNING. Go back to school or read books. Get training and acquire new skills.
- BE PERSISTENT AND WORK HARD. Success is a marathon, not a sprint. Never give up.
- LEARN TO ANALYZE DETAILS. Get all the facts, all the input. Learn from your mistakes.
- FOCUS YOUR TIME AND MONEY. Don’t let other people or things distract you.
- DON’T BE AFRAID TO INNOVATE: BE DIFFERENT. Following the herd is a sure way to mediocrity.
- DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others.
- BE HONEST AND DEPENDABLE:TAKE RESPONSIBILITY:Otherwise, numbers 1-9 won’t matter.
NEW ARTICLE
My article, “Are your players good sports?” was just published in “Racquet Sports Industry” and features a sportsmanship quiz I developed for coaches and parents to use with players in helping to foster good character. I remember an important phrase I came upon some time ago: “Sports doesn’t teach character, it reflects it”. Let’s hope more parents and coaches take the lead in emphasizing “sportsmanship” as much as they do “winning”.
UPCOMING WORKSHOP
I am delighted to have been invited to put on a 3 day Mental Toughness Training Course, November 6-8 for the elite junior athletes and their parents at the National Training Center in Nassau, Bahamas.
RETHINKING ANTI-DEPRESSANT MEDICATIONS
The October 09 edition of Consumer Reports On Health reported a study that found 90% of people who took anti-depressant medication experienced at least one side effect including sexual problems, weight gain and in rare cases, suicidal thinking. Up to 30% found the side effects to be so bad that they stopped taking the drug.
LIFESTYLE CHANGES CAN SAVE YOUR LIFE
According to an article by Dr. Edward Rosick for Life Extension, high blood pressure or hypertension, affects over 50 million people in the United States and contributes to the death of almost 250,000 people a year. The DASH diet, which restricts salt intake, along with losing weight and quitting smoking can make a big difference in improving your health and well being.
To encourage you and your friends to make a positive lifestyle change, I am offering 1 free pocket-sized self-help guide for every 2 you purchase. You can choose from books on Stress, Weight, Smoking and Alcohol. Go to www.robertheller.net and click on the products page. Order 2, and e-mail the 3rd title you would like to receive for free to info@robertheller.net.
GETTING RID OF BACK PAIN
The November issue of “Natural Solutions” magazine featured an article of “How Integrative Therapies Can Heal Back Pain”. It looked at a case study of a woman suffering with debilitating back pain and her experiences with different types of care and modalities including: herbs, psychotherapy, chiropractic, physical therapy, Rolfing, acupuncture, massage therapy and yoga.
Cutting to the chase, she gets better. In fact, approximately 80% of people with back pain get better with or without treatment. However, the 20% who don’t need to play around with the mix of traditional and non-traditional approaches to see what combinations work best for them.
Remember, worry and stress in one’s life can be reflected in muscular tension and tightness. As the tension is held for longer periods of time, the muscles eventually go into spasm and then pain. Learning to balance your life and reduce its many pressures can help in eliminating some of the most common causes of back pain.
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Mind-Body Newsletter
Vol. 10, September 2009
TEXTING TROUBLES
A series of reports suggests that texting and the use of cell phones while driving increases the risk of accidents to that of someone who is legally drunk behind the wheel. As a driver, you need to eliminate this practice. As a passenger, you need to be vigilant of those who are driving and protect your own safety by insisting they not make or receive calls or texts while driving.
SMART RECOVERY
Self Management and Recovery Training is a national FREE non-profit alcohol and substance abuse program with groups around the country and on-line. It is an alternative to AA and based on cognitive-behavioral therapy principles of recovery and relapse prevention. For more information check out www.SMARTRECOVERY.org.
ON-LINE THERAPY AND DEPRESSION
According to a study in Australia reported Consumer Reports Health (Sept. ‘09), an 8-week program of on-line counseling consisting of e-mails, group chat and homework assignments was just as effective as traditional face-to-face treatment.
THE ‘LINGERING’ POSITIVE FEELINGS OF EXERCISE
According to a researcher at the University of Vermont, in a comparison between two groups, one that rested for 20 minutes and one that performed aerobic exercise for 20 minutes, the exercise group reported better moods for up to 12 hours post exercise.
BI-POLAR VS. DEPRESSION
In a recent study, 40% of patients coming in for an evaluation were not correctly diagnosed for bi-polar syndrome. While they reported symptoms of depression they failed to recognize and report symptoms such as persistent irritability, and elevated mood just before or after periods of depression. As a result, medication treatment was only given for depression. One suggestion is to bring a close friend or relative in as part of an evaluation to get a more accurate diagnosis and better treatment.
ASSESSING A SLEEP PROBLEM
Do you have trouble falling or staying asleep? Do you have episodes of disturbed sleep? Are you tired or sleepy during the day?
If you answered yes to any of these questions you may have a sleep problem or disorder that can not only affect your performance at school or work but your health and safety (driving, accidents, etc.) Don’t medicate yourself with alcohol or over the counter medications or look for a quick fix by the commercials hawking prescription meds (remember Michael Jackson!). Get a competent evaluation by your medical doctor, mental health professional or sleep specialist to learn what your treatment needs and what the best options are.
CAN I BE HYPNOTIZED?
According to hypnosis expert, Dr. David Spiegal, about two-thirds of adults are at least somewhat hypnotizable. Good signs are: having a good imagination, getting easily absorbed in a movie or novel and having a sense of trust. I often use hypnosis with clients with a wide range of issues including pain management, performance enhancement, irritable bowel and smoking!
SEPTEMBER APPEARANCES
I will be at the Florida Tennis Smash on Friday, Sept. 4 at the Marriott Hotel in Boca Raton, FL from 3:30-5:00pm providing information and brief consultations to junior players, their coaches and parents.
On September 22, I will be presenting a specialty workshop in Marco Island, FL on “Bringing Sports Psychology Skills to the Courts” for coaches attending the World Conference of the United States Professional Tennis Teaches Association.
Please share this newsletter with friends and send your comments, questions and suggestions to me at info@robertheller.net.
Until next month…
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Mind-Body Newsletter
Vol. 9, August 2009
FAT BURNING ADVICE
According to fitness expert and sports nutritionist, Donna Mertl, for healthy individuals, the best way to burn fat is to exercise the first thing in the morning BEFORE eating. You should perform some form of cardio exercise for 20-45 minutes 3-4 times a week at 75% of your maximum heartrate.
THE POWER OF THE MIND
On a recent segment of the SPORTS SCIENCE show, the power of the mind was clearly demonstrated on camera. A professional boxer’s “punching power” was measured while hitting a training dummy. He was told to hit the dummy as hard as he can to establish a baseline. He then spent 30 seconds getting himself as “psyched” as he could by thinking of something very upsetting (with his trainer adding verbal motivation). He then punched the dummy again and increased the power of his punch by a whopping 60%! In the last experiment he was injected by a doctor with a shot of epinephrine equivalent to the amount that might be given to someone whose heart had stopped. His punching power following the injection was greater than the baseline punch but LESS than the punching power under the “mental” stimulation condition. Bottom line: training your mind can get you “whopping” results!
SLEEPLESSNESS
ABC news reported a study by the National Sleep Foundation that estimated a third of all Americans are losing sleep due to worries about finances, the economy and jobs. Rather than pop pills, a power nap during the day may allow you to recoup some of your lost sleep and reduce some of the ill effects of sleep deprivation. Better still, learning and using simple relaxation methods and sleep “hygiene” that provide natural methods to reduce worry and allow you to get your ZZZ’s. You can find additional useful methods in “Manage Your Stress” is available on the products page of www.robertheller.net.
MENTAL SKILLS ACROSS AGE AND ABILITY LEVELS
That’s the title of my newest article, a version of which was just published in “Tennis Life” magazine. Visit my website and check out that and a number of other free articles.
“L” IS FOR “LONGEVITY”
LIFESTYLE: Out with junk food, tobacco and excessive alcohol, in with small amounts of healthy food and quality sleep, exercise, relaxation, etc. You get the picture.
LAUGHTER: A little goes a long way. Smiling and laughing makes us feel good and is good for the immune system.
LOVE: The Beatles had it mostly right, “All You Need Is Love”. Loving yourself and others provides meaning and satisfaction in life. As a friend of mine once said, “Relationships are the currency of life.”
Your comments and questions and contributions to the newsletter are welcome.
Until next month…
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MIND-BODY NEWSLETTER
Volume 8, July 2009
EASING ANXIETY
Normal stress and anxiety is transient and situational. Often times, it can be handled by distraction, physical activity, relaxation and talking about your thoughts and feelings to a friend or loved one. Those with more long term or serious anxiety can often benefit through a structured talk-therapy approach called Cognitive-Behavior Therapy (CBT). While medication is often prescribed to reduce anxiety, it doesn’t address either the cause of the anxiety nor the factors that can be maintaining it.
PANIC ATTACKS
Symptoms like sudden episodes of heart palpitations, dizziness, racing heart, sweating, trembling, shaking, shortness of breath, choking, chest pain, nausea and flushing may be related to panic attack OR a heart attack. Initially, a trip to the emergency room is required to evaluate for heart attack. When there is no physical cause found, psychological evaluation by a mental health professional and likely treatment for panic attack is indicated.
MANAGING PAIN
Learning to control your mind through meditation or other attention management techniques can be very helpful in reducing the amount of suffering associated with chronic pain conditions and in some cases reduce the intensity and perception of pain. Daily practice of at least 20 minutes is required according to a study reported in the Mass.Gen. Hospital Newsletter( July 09).
STRENGTH TRAINING FOR THE AGES
According to a report in the July 09 issue of the Harvard Health Letter, muscle strength starts declining as young as age 30. The good news is that resistance or muscle training can slow down this process and can be helpful regardless of when you start. A qualified personal trainer will take a detailed health history, determine your goals and develop an individualized training program. They can also work with you one on one to maximize the effectiveness of your workouts.
BOARD CERTIFICATION
Board certification in the medical and psychological field means the practitioner has achieved a high level of clinical skill and competence beyond their basic license requirements. Receiving the “diplomate” is recognized as a prestigious accomplishment by one’s peers.On July 9th, I will be discussing this topic as part of a panel at the Florida Psychological Association’s meeting at the Breaker’s in West Palm Beach.
Please visit my website, www.robertheller.net for blogs, articles, past newsletters and product information.
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MIND-BODY NEWSLETTER
Vol. 7, June 2009
HAPPINESS STUDY
This month’s Atlantic Monthly’s cover story, “What Makes Us Happy” updates the latest findings of the longest longitudinal study ever done on the subject, George Valliant’s study of “healthy, well-adjusted Harvard sophomores. Valliant, a psychiatrist, along with a team of researcher’s has followed the group of 268 men for 72 years through war, careers, marriage, divorce, parenthood, grand fatherhood and old age. Participants were interviewed, completed regular surveys, and were subjected to exhaustive medical and psychological tests.The seven major factors that predict healthy aging include: healthy adaptation, education, stable marriage, not smoking, not abusing alcohol, some exercise and healthy weight. One major finding was, “ It is social aptitude, not intellectual brilliance or class that leads to successful aging. Relationships matter more than anything else.”
MIND-MELT
The addictive aspects of being overly connected to our cell phones, text messages, blackberries, e-mails and social networking is taking a serious toll, not only on productivity and stress levels, but physical safety. In Boston, a trolley driver was found to have been on his cell phone when he lost control of his trolley resulting in death and injury to passengers. A new rule now bans carrying and using cell phones by conductors.
Watch for increased lawsuits, law enforcement and wider bands!
FOOD-LESS IS BETTER
If your goal is to live longer and healthier (although not necessarily happier), than you might be interested in following the guidelines of those who adapt calorie restricted diets as a permanent life style. These are not people with eating disorders (anorexia and bulimia) but those who make conscious decisions to eat smaller amounts of healthier and balanced foods. Apparently they are always in a state of slight hunger but aren’t bothered by it.
BAD SPORTS
The recent article in The Boca Raton Observer, on “Bad Sports, When Parents Get Carried Away”, highlights the over involvement and lack of control of many parents of kids who compete in sports. While rules, laws and penalties are in place and more are being put in effect, there is a serious lack of on-going education for parents. Until this gap is narrowed, I fear the negative trend will continue.
NEWS AND EVENTS
My new pocket-sized educational/self-help guidebook, “Drug Awareness” has been published with loads of personal strategies to help prevent the use of drugs in youth and adults, along with tips, strategies and resources for those who may need or want professional help. It’s available on my website, www.robertheller.net.
Look for my newest articles in the upcoming issues of Tennis Life Magazine (Parenting) and the UTSA Southern Newsletter (Sportsmanship and Performance) and for Florida USPTA members, my monthly column in Baselines on Sports Science (Health & Tennis). You can also checkout articles in the “articles” section on my website.
In June, I will be presenting on the topic of “Adult Tennis Teams: Challenges and Solutions” in Tampa. In July, I will be on a panel for the Florida Psychological Association meeting in West Palm Beach having to due with, “Becoming a Diplomate”. Diplomate’s are similar to medical doctors who become “Board Certified” in a specialty, indicating a very high degree of accomplishment in their field. In August, I will travel to San Antonia to attend the National Maccabi Basketball championships. In September, I have been invited to teach the Peak Performance Specialty workshop at the National Conference for the USPTA in Marco Island.
E-mail your questions and comments to me at: info@robertheller.net.
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MIND-BODY NEWSLETTER
Vol. 6, May 2009
REDUCING HEAT CRAMPS
Heat cramps are uncontrollable extremely painful muscle cramps that can occur during physical exercise in very hot and humid weather when the body gets depleted of electrolytes lost through sweating. Once they begin, only an IV solution from the paramedics or emergency room can relieve them. Having experienced them personally, trust me- you don’t want to get them.
If you are going to exercise outdoors during hot and humid weather, you need to do so gradually over a period of several weeks, drink a sports drink before, during and after exercise, munch on some high salt content foods ie. Salted pretzels, vegetable juice etc., use sunscreen, wear light colored, lightweight and breathable clothing and chill out with a bag of ice. More on this topic in next month’s newsletter.
MULTIVITAMINS GET A FAILING GRADE
According to an article reported in the Tufts University Health and Nutrition newsletter, the largest study ever conducted on multivitamins found that pills made NO significant differences in the overall risk of cancer, heart disease or overall mortality. The study was conducted on older women. However, the bottom line is don’t rely on vitamins and eat a largely whole food diet with lots of fresh fruits and vegetables.
DEFINING MODERATE INTENSITY EXERCISE
Most people know the newest exercise recommendations call for 30 minutes of moderate exercise 5 times or more a week. However, what does “moderate” mean? A definition has been proposed by Dr. Simon Marshall and reported in the American Journal of Preventative Medicine It calls for walking 100 steps per minute for 30 minutes. A pedometer and wristwatch with a second hand is all you need!
UPCOMING TALK BY DR. HELLER
On June 12th, I will be speaking at the annual convention of the United States Professional Tennis Association in Tampa, Florida on the topic of “Adult Tennis Teams- Challenges and Solutions”. If any readers participate on tennis teams as players or captains, I invite you to call or e-mail me to participate in a brief survey.
See you next month…
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MIND-BODY NEWSLETTER
Vol. 5, April 2009
RUN FOR YOUR LIFE
A huge study found runners between the ages of 50-72 experienced a 40% reduction in the risk of disabilities associated with aging, had fewer incidences of Cancer and Alzheimer’s and lived longer. Runners averaged 200 minutes of vigorous exercise per week as compared to 20 minutes for control. ( Archives of Internal Medicine as reported in the Tufts Health and Nutrition Newsletter)
COGNITIVE BENEFITS OF EXERCISE
Women between the ages of 50 and 90 who exercised regularly scored 10% higher on tests of memory, reasoning and thinking as compared to women who were sedentary. (Journal of Neurobiology and Aging as reported in the Massachusetts General Hospital Newsletter)
DON’T WASTE YOUR MONEY
Ginkgo biloba, a widely used food supplement that’s supposed to increase mental focus and enhance memory, doesn’t do either! ( Consumer Reports on a study published in the Journal of the American Medical Association)
Glucosamine and Chondroitin supplements are touted as relieving joint pain and arthritis. A major study completed in 2006 by the National Institute for Health found NO benefits in relieving pain.
GO CHERRY PICKING
A small but well controlled study found that drinking cherry juice increased muscle strength and decreased muscle soreness following exercise. Participants rated muscle tenderness, motion and strength on each day of an eight day study. (British Journal of Sports Psychology as reported in Life Extension Newsletter on-line).
DEPRESSION HELP FOR TEENS
A team of independent experts convened by the government has recommended that pediatricians begin to routinely screen adolescents for symptoms of depression and refer for psychotherapy if warranted. This seems to be a departure from the past recommendations to treat with anti-depressant medications as these drugs have been linked to an increased risk of suicidal thoughts in teens.(Pediatrics, April 2009).
My newest pocketsized guidebook, on “Depression in the Military” can help teens and parents better understand, recognize and manage depression.
Send your comments, questions and suggestions to me at rheller2007@comcast .net. For useful articles, blogs and self-help products, visit www.robertheller.net
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MIND-BODY NEWSLETTER
Vol. 4, March, 2009
QUOTE OF THE MONTH
“I miss 100% of shots I never take.”- National Hockey League Superstar Wayne Gretzky
Bottom line: Don’t be afraid to take your best shot in sports or in life. Taking calculated risks increases your chances for success in whatever you do. Too many people think back and have many regrets as they say to themselves, “ I should a, could a, would a…”.
DEPRESSION CAN BREAK YOU HEART
A study reported at the American Psychosomatic Society Meeting according to an article in USA Today found that, “ depression almost doubles the risk of developing heart disease over 12 years.” So, if you are going around with a “heavy heart”, get help. Cognitive-behavioral therapy and Rational-Emotive Behavior Therapy provide short term and often very effective natural solutions for depression. In some cases, medication can also be useful. A psychological and medical evaluation can best determine what your needs are and what approaches you might benefit most from.
A limited number of free copies of my newest pocket-sized guidebook, “Guide to Depression: For Service Members, Veterans and Families” is now being offered to mental health providers, present and former members of the military. Those eligible can request a copy by e-mailing me at rheller2007@comcast.net.
INSPIRATIONAL STORY
Former Olympic Gold Medallist, Scott Hamilton, shares his dramatic journey on coping with and surviving cancer in his book, “My Life”. He tells how a devastating disease can provide a new and positive emotional perspective and channel fear into a sense of power and determination.
YOGA AND MINDFULNESS
A new study published in the Journal, Cognitive and Behavioral Practice, “Yoga and Mindfulness: Clinical Aspects of an Ancient Mind/Body Practice” describes the considerable benefits of Movement-based practices like Yoga, Tai Chi and Chi Gong for individuals of all ages and physical/medical conditions.
I often use these and related practices with my clients and have always found them to be a very useful supplement to “talk therapy”.
Your comments, suggestions and contributions are always welcome.
For articles, blogs and self-help products, visit me at www.robertheller.net
Until next time… Dr.Heller
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Mind-Body Newsletter
Vol. 2, January 2009
WEIGHT MANAGEMENT
The latest news for the US public on our health is not very good. A record number of children and adults are now in the “overweight” or “obese” category of weight. Thus, millions of Americans are at greater risk of developing serious major health problems like diabetes, cancer, heart disease and stroke. Carrying extra weight also puts excess stress on the body causing a host of orthopedic problems. In addition, overweight athletes are slower and tire out more quickly in sports-related activities. Finally, looking “fat” can impact on our self-esteem, relationships and even career!
Before you can effectively, “diet”, you need to recognize and deal with the underlying social and emotional causes of excessive eating. Then, you can learn to make healthier choices like having a “walk and talk” meeting with a friend rather than meeting over a meal and/or drinks. Sometimes, you may be eating not because you are hungry but because you are bored. Maybe pulling out a magazine and reading an article you have been waiting to read would satisfy your bored feeling.
My pocket guidebook, “Weight Management” has many other tips and strategies.
ECONOMY
As the economy, financial and housing markets continue to tumble and jobless rates sore, fear and worry can lead to a “helpless and hopeless mindset”. If you freeze like a deer that is blinded by headlights of an oncoming car or impulsively make a rash decision with your job or money, you will probably make a bad situation much worse than it already is.
Focus on what you CAN control, like cutting expenses, saving more money and working harder and smarter at your job or career. Look for upcoming articles on this topic on my website and in future newsletters.
RELATIONSHIPS
A friend of mind shared a phrase with me, “Relationships are the currency of life”. Take time to invest in your relationships with family, friends and co-workers. Call, write, e-mail, text, send a picture, tape, or video. Keep in touch. Reach out to someone everyday. Avoid the “manana” excuse (I’ll do it tomorrow).
GIVING BACK
During tough times, the tendency is to “hunker down”. Yet, we are part of a larger community and need to find ways to contribute to more than ourselves and our immediate family. If you can’t give money, maybe you can give time or service to another person, animal or organization. For myself, one way I am giving back is donating copies of my books. I have donated copies of “Freedom From Alcohol” and “Anger Management” to SMART Recovery and copies of my newest book “Marital Strategies for Military Families” to therapists who work with service men and women and their families.
Feel free to write me at rheller2007@comcast.net with your ideas and suggestions for future newsletters.
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Mind-Body Newsletter
Vol.1, November 2008
Welcome to the first edition of my Mind-Body newsletter. I hope you find the information you receive useful and feel free to forward it to friends, family and colleagues. The format and content is not fixed so your input is welcomed and valued.
Pain Management News
Low level or “cold” laser treatment is designed to facilitate healing from muscle-related injuries. According to Bill Norris, a former physical trainer for the professional tennis tour for over 35 years, the laser penetrates tissues deeper than traditional ultrasound. Bottom line: less pain and more rapid healing. Bill now has a private practice in Boca Raton, Fl.
Acupuncture has gone “high” tech and has started to use lasers to stimulate “meridian” points with light rather than with needles. Great for those of us who hate needles! Acupuncture is best known for its usefulness in pain relief although it has been used for a wide assortment of conditions with varying degrees of success.
Coping with Financial and Economic Worry
Most people are quite stressed over the US economy. The problems are real and could get worse. The more your watch, listen and read the news, the more upset you will get since almost all news is designed to highlight negative events and put them in the most catastrophic light. In “effective coping” your goal is to focus on those things you can control and forget about those you can’t. Everyone’s life circumstance and risk tolerance is different. Reflect upon your financial/ job situation, review it with a trusted friend or advisor, make any changes if warranted and live your life with an optimistic outlook. Take time to relax. Twenty minutes a day of some form of deep breathing, muscle relaxation or guided imagery can help you stay cool, calm and collected more of the time. ( Adapted from my pocket guidebook, “Manage Your Stress”.)
Weight Management
If you have lost weight and want to keep it off, a new study in the Archives of Internal Medicine recommends that you exercise for one hour a day, five days a week. Making a commitment, managing your time and finding activities you enjoy will help you to maintain the discipline of regular exercise. You are still going to need to keep your caloric intake under control, since we often eat more than we burn off through exercise.
Smart choices, portion control and not using food for “emotional reasons” can help you to eat to live rather than live to eat. (Adapted from my pocket guidebook, “Weight Management”.)
Performing at Your Best
To perform at your best, be aware of your thinking before, during and after tasks. Learn to “eliminate the negative” and “accentuate the positive”. To STOP negative thoughts, think of a big red stop sign, say STOP loudly inside your head, take a long, slow, deep relaxed breath and think to yourself positive replacement thoughts. These can be motivational, supportive, encouraging or instructional.
My mental conditioning CD-ROM, TENNISMIND contains 20 lessons with 8-10 specific positive suggestions per lesson to help you train to perform at your potential during competition.
END OF THE YEAR SPECIAL:
Order TENNISMIND at the regular price and receive ANY pocket series guidebook for FREE (Offer good until December 31, 2008). www.robertheller.net
QUOTE OF THE MONTH: “No one can make you feel inferior without your consent.”
Feel free to write me at rheller2007@comcast.net with your ideas and suggestions for future newsletters.