IMAGINE
August 2015 FREE
ADVICE
RELATIONSHIP HELP: WHY DO I GET SO UPSET WITH MY PARTNER?
COMPULSIVE HOARDING: WHAT DO THE DOCTORS SAY?
EXCLUSIVE VILLAS HOW TO DISCOVER THE BEST FOOD AND DINING VENUES IN DUBAI?
FOR BETTER HOLIDAYS
UNCOVERING COMMON CAUSES OF DEPRESSION LOOKING AT WHAT YOU
Top Nosh from The Italian Lady
Mia Kitchenette
FEATURES 04
Relationship Help: Why Do I Get So Upset with My Partner?
07
How to discover the Best Food and Dining Venues in Dubai?
09
Exclusive Villas
FOOD 13
La Mia Kitchenette
LIFESTYLE 12
Compulsive Hoarding What do the doctors say?
WELLBEING 17
Exercises from a new book out and available now
19
Uncovering Common Causes of Depression
FROM THE EDITOR Welcome to August issue of IMAGINE. There are many exciting articles in this month including some top nosh from La Mia Kitchenette. The clinic now offers clients many treatment options like group therapy, course like De-Press focusing on depression as well as of course mindfulness and ACT courses looking at the triad of anxiety, stress and depression. Also the clinic specialists offer therapy via, telephone and video online to fit into your busy schedule and child care arrangements, so help can literally be at hand at any time and any where! Remember we are here to help with not just mental health issues and physical health as well, try out our well being clinics which specialise in helping people with Long Term Conditions. For this issue there is focus on travel and depression which is a disabling condition for all but instead of seeking help they suffer in silence because it may appear trivial. Seek help today and don’t suffer in silence. I hope you are ready for the summer and have lots planned but if not and this year is not going the way you planned and need some help then why not call and speak to a specialist today and get more info about our services. There is no obligation its just a chat.
Editor In Chief Matt Broadway-Horner, matt@imaginemagazines.com
Associate Editor Susie Smith, info@imaginemagazines.com
Also a new book is out on depression with mindfulness tackling issues like sexuality, culture and shame using mindfulness along with ACT and Compassion Focused Therapy by Matt Broadway-Horner
Contributing Writer
Our therapists can help with rehab from medical problems as well as the main bread and butter stuff like anxiety and depression, hoarding and obsessional problems. Call Matt or Susie on 02074671508. Or if you wish to then make a payment and then the staff will respond to you with the next steps to booking an appointment time. If you visit our online shop then say hello to the shop assistant Pradeep who appears in the bottom right hand corner
Richard Nicastro
http://www.cbtinthecity.com/shop/coaching-consultation.html
Shannon Edwin
Contributing Writer
Art Director Pradeep De Silva pradeep@imaginemagazines.com
Graphic Artist Jaie Miller & Wayne Thomas
Circulation Officer Brian Morton brian@imaginemagazines.com
CBT in the City app via iTunes & Googleplay
Sales Officer Rosangelie
Your Magazine • website.com • 3
Relationship Help: Why Do I Get So Upset with My Partner? I need some relationship help!
Q: I need some relationship help. While I love my husband with all my heart, sometimes it's just so frustrating being married to him. When I feel that he's ignoring me, I get so upset, and he's usually surprised by the intensity of my reaction. Why do I get so upset with him? ~Lynn, Birmingham UK
4 • IMAGINE • www.imaginemagazines.com
ideally it's an attention-grabbing reaction that will let your spouse know that something is wrong A: Thanks for the question, Lynn.
of time, your sense of despair can
emotionality like anger) are in effect
Here are some thoughts that might
turn into feelings of hopelessnessyou
attempts to try and correct the prob-
help shed light on your experience: It
give up on trying to engage your
lem ideally it's an attention-grabbing
is extremely distressing to feel as if
spouse/partner and begin to retreat
reaction that will let your spouse
your words and actions have no im-
(this is a self-protective behavior in
know that something is wrong that
pact (or no longer matter) to your
essence, you're cutting your loses).
needs fixing. Think of protest behav-
spouse/partnerto think that someone
This may take the form of indiffer-
iors as an alarm sounding in an effort
whom you love deeply is no longer
ence, withdrawal behaviors, and dis-
to grab your partner's attention to
engaged fully in the relationship or
engaging from the relationship in
what needs to be addressed. Marital/
interested in what's important to you
general (and the responsibilities that
relationship problems can arise when
can be extremely painful. When you
are a part of the relationship). Typi-
these temporary reactions (feeling
feel like your spouse/partner is not
cally a protest reaction isn't random:
one's spouse/partner is unconcerned
being responsive to you (and to your
Protest behaviors (getting really up-
and unresponsive) are not addressed
needs), two outcomes become likely:
set when your partner isn't respond-
and become ingrained patterns. I
Initially, you may "up the ante" in or-
ing in predictable ways that make you
hope this sheds some light on why
der to have some kind of impact on
feel secure in the relationship) occur
you seem to get so upset with your
your spouse/partner-- this might in-
in a particular context; and the trig-
spouse (or why we all get upset with
v o l v e y e l l i n g , b e c o m i n g m o re
gering event is usually feeling anx-
our spouse/partner at times). When-
provocative, elevating your emotional
ious about losing the security of your
ever we allow a loved one special
responses, acting in ways that are
relationship. Relationship Help: Let's
access to our hearts, feeling ignored
uncharacteristic for you (in attach-
break down this reaction: An unre-
by this person is going to feel like a
ment literature these types of reac-
sponsive/disengaged/uninterested
major deal.About
tions are called "protest" behaviorsy-
partner => Triggers increased anxiety
our protests are a reflection of losing
and worry in the other partner, who
something extremely important to
then attempts to reengage the unre-
you; this can be the love of your part-
sponsive partner (for example, "We
ner, the security of your relationship,
need to talk," or "What's wrong?")
or both). Is it fair to say that at some
and if the other partner is still not
point most of us would react nega-
responsive, protest behaviors are
tively (protest) if we perceived our
triggered. Your protest behaviors
spouse/partner to be unavailable and
(whether your protest behaviors are
unresponsive to our needs?
When
perceived as nagging, pestering,
you feel ignored for extended periods
yelling, or some kind of increased
The Author Richard Nicastro, Ph.D. is a psychologist and relationship coach with over fifteen years experience helping individuals and couples live more fulfilling lives. His relationship advice has appeared on television, radio and in national magazines.
5 • IMAGINE • www.imaginemagazines.com
1 session treatments for phobias and insomnia : Anytime Anywhere Info 00442074671508
How to discover the Best Food and Dining Venues in Dubai? Sustenance is life, and our restau-
ple come to experience a novel
rants and bars join the best of neigh-
cooking and society. There are vari-
borhood society and nourishment
ous amazing choices for people who
with dishes from around the world to
need to devour out and have a ton of
pass on uncommon experiences to
fun at top notch Dubai diners. The
suit every event. Dubai is an espe-
going with is just a rate of the vari-
cially tallness focused city. The Burj
ous eating decisions people need to
Khalifa, that shining needle that is
scan when voyaging or passing by
right now the world's tallest building.
Dubai for business or for joy. Visitors
In any case, beside the Burj, there
to the United Middle Easterner Emi-
are a great deal of ways to deal with
rates (UAE) passing by Dubai shock-
take advantage of Dubai's desert
ingly will find various blends of sus-
surroundings and waterfront vistas
tenance in that amazing emirate. The
from up high. We've found seven of
larger parts of the standard Dubai
the city's loftiest diners, where you
sustenance you may have perused or
can sup on some of Dubai's finest
gotten some answers concerning are
accuse of a side solicitation of im-
standard Arabic supports that are in
peccable perspectives. Dubai is the
like manner available in better places
pearl in the Emirati crown, a ultra-
in the Center East. To acknowledge
current city in which abundance and
as a noteworthy piece of the assort-
indulgence are everywhere on dis-
ed Dubai supports as you would, it
play. The city's reputation for wealth
has the capacity is proposed that
and abundance is possibly most evi-
you watch the "mezze" when devour-
dent in its restaurant scene, where
ing. Mezze is that kind of devouring
every dish must meet the peak of
surely understood in numerous so-
fine devouring perfection, and where
cial orders in the Center East, in
culinary goliaths from all over all
which the cafĂŠ tries out a couple of
through the world come to show
little measures of various dishes in
their qualifications.
the midst of each course.
Dubai has an
Dubai for business or for joy. Visitors to the United Middle Easterner Emirates (UAE) passing by Dubai shockingly will find various blends of sustenance in that amazing emirate
A bit of
invigorating diner scene. All things
the most cherished Dubai suste-
considered, this zone has transform
nances join falafel, hommus, ghuzi,
into one of the top world markets for
matchbous, the astoundingly perva-
tourists around the world. Here, peo-
sive shawarma, and, clearly, the 7 • IMAGINE • www.imaginemagazines.com 7
Dubai, the pearl of the Middle Eastern Bay, is sure most adored with tourists,
comparatively understood roti. Dubai
Drinks, then again, are only available
the Dubai devouring foundation is
in the United Middle Easterner Emi-
in lodgings and approved shops, and
thought to be "world class". There is
rates started as an unassuming cal-
expenses are high. This isn't the spot
a far reaching polarization in the
culating town and over the long haul
to come to be an unassuming intoxi-
classes in Dubai. Close-by occupants
formed into the monstrous, brisk
cated. Be that as it may, getting your
are either incredibly poor or to a great
paced, puzzling city we know today.
American travel grants online is the
degree rich. This makes the opportu-
Not simply is Dubai home to the
new, speedy, and accommodating
nity to test a blend of dishes that are
tallest expanding on the planet, not-
way to deal with do this. Dubai, the
illustrative of each class while having
withstanding it in like manner incor-
pearl of the Middle Eastern Bay, is
a social resemblance. First class din-
porates submerged motels and turn-
sure most adored with tourists, fami-
ers are everywhere however to test
ing structures. This is a city that
lies and operators. The city gloats
the more clear side of life in Dubai,
knows no match on the planet, and in
about countless for the young and the
visit Al Dhiyafah Street and you will
case you are hunting down a journey
energetic on a fundamental level.
see you devouring dollar go far. Dubai
destination that is as unconventional
There are always new things to do
has a reputation for being to a great
as you appear to be, consider pass-
and new activities to experience each
degree excessive, it's still generally
ing by Dubai.
time you visit Dubai.
justified, however new motels and
Basically recall that you will oblige
A Middle Eastern dream, breathed life
it's right now within the budgetary
recognizable proof. Sustenance has a
into through sheer vision, framework
support of various explorer sorts. The
propensity to be exorbitant in the
and fitness by its rulers, Dubai ruins
people who are possessed with see-
semi-formal restaurants in hotels and
its visitors with the boundless sights,
ing what the whole question talks
by and large went for voyagers; how-
sounds and spots to be and find with
reality can now typically find a sensi-
ever there are a great deal of sensibly
the potential for immense fun and
ble hotel and dinners, at any rate out-
esteemed options that are generally
experiences that will develop your
side of the top season
there to serve the city's relentlessly
points of view. Eating has a consider-
developing worldwide masses.
able impact on any outside travel and
sensible restaurants keep opening so
Exclusive Villas
the jewel
by Shannon Edwin
celebrities renting out their pads
Luxury is the state of great comfort
Both are just a fingertip’s touch
tire party is shuttled by limo to the
and extravagant living. From mas-
away as you lounge in the sublime-
exclusive VIP entrance of the finest
sive homes with million dollar
ly cool waters of your private infini-
nightlife destination in the city. A
views, to expert concierge service
ty pool. Aaah, the SobeVillas life of
world class DJ greets you with a
providing for every whim and fancy,
luxury is wonderful indeed! Dinner
smile as you’re seated at a prime
you deserve the ultimate vacation.
is a five course meal prepared by
location for bottle service, people
And here at SobeVillas we are ex-
an award winning local chef who
watching, and enjoyment of the
perts at providing the complete five
specializes in farm to table ingredi-
entertainment. At 5a.m. your party
star experience that wealth en-
ents and the best South Florida
returns, with some new friends, to
dows the rich and powerful. Here’s
proteins. Your personal server is
your villa where the chef prepares
what it’s like when you rent with
attentive without being obtrusive
a delicious breakfast with a side of
SobeVillas. You arrive to an island
and has a delightful personality
bloody mary’s. After a power nap,
between South Beach and the City
almost as delicious as your
and a dip in the pool, you head to
of Miami in an exotic foreign vehi-
dessert. You and a long table full of
the beach for some sand and surf,
cle provided for by your personal
guests enjoy the fine cuisine as
relax on Ocean Drive, then return
concierge. The cool blue waters of
well as paired wines and after din-
to the villa to get ready for the
the Biscayne Bay greet you as
ner drinks from a fully stocked bar
evening.
South Beach glows to your east
of fine top-shelf liquors.
and Downtown Miami to your west.
midnight hour descends, your en-
9 • IMAGINE • www.imaginemagazines.com
As the
Your personal concierge arranges to every detail of a
expeditionaries are here to serve you and provide the finest
whirlwind evening of culture attending Wynwood’s best
perks attainable by only the most connected locals. En-
blue chip art openings, a Broadway musical at the Adrienne
chanted Villa-This amazing view could be yours for a night,
Arsht Center, the opening festivity for a bespoke luxury
a week, a month, or a year! Skip The Sea Of Listings-There
jeweler in the Design District, and an evening stroll through
are way too many websites out there full of endless photos
a high end sculpture garden in Downtown Miami. Back at
of what look like all the same properties. Click on any im-
the villa you change clothes once again and experience the
age and you’ll be treated to cookie cutter copy pasted in-
full glamour of another VIP night of clublife on South
formation that will not only impede your ability to make a
Beach. No expectation is too great, no luxury unattainable,
rational decision, but will actually distract you from that
and full attention is devoted to your every whim. This is the
task while you worry about whether you can even trust the
good life after all, and SobeVillas knows exactly how to
person you’re dealing with. Skip this tired old step and deal
provide the highest levels of service for the most discern-
directly with a company you can trust. Are you drowning in
ing luxury clientele. Here are some of the benefits of book-
a sea of listings? Can you really trust the photos of your
ing with us:
prospective villa from a website you’ve never used? Can you really tell what a place looks like simply from a few
No More Dealing With Property Owners, Waiting To Hear
photos online? Are you starting to see the same properties
Back-When you deal directly with the owners of the luxury
listed across dozens of websites? Don’t you wish you had
villas you are interested in renting you are at the mercy of
one central authority on which to be able to rely for all of
their schedule. These often very wealthy people who also
your needs? If you answered yes to any of these questions,
have other business, don’t necessarily have the time or
it’s time for SobeVillas to throw you a lifesaver and keep
experience to devote to your vacation. That is the reason
you from drowning in the dreaded sea of listings.
why brokers exist to move the properties into the hands of the renting party. For these reasons it is best not to deal
How Do You Know If You Can Trust Your Broker?- Listen,
directly with property owners but with experts in the field
Miami is full of shady fly-by-night operators, scam artists,
of hospitality, hoteliering, and food and beverage service
and unsavory criminals who use technology to their advan-
for luxury connoisseurs. These professionals must by virtue
tage when robbing vacationers blind through graft, greed,
of attaining the status of excellence in their field also be
and even forgery. SobeVillas offers fully transparent ser-
connoisseurs of fine living. And it is with this in mind that
vice, a wealth of experience, wonderful recommendations,
any discerning guest should consider the ramifications of
and a network of trusted professionals to insure that you
hiring a less than stellar individual for the task at hand. If
will be well taken care of. We are happy to answer any and
you are tired of holding forth communications with proper-
all questions and provide detailed documentation of all our
ty owners who refuse to make you their priority, you must
services. We are fully cognizant of the various privacy
contract SobeVillas.
needs of high end celebrity clientele, this is a market segment we have extensive experience providing for, and mak-
Luxury Villa Rentals That Are Bridging The Gap Between
ing your dreams a reality is our specialty. If you are tired of
Home and Hotel. Home is where the heart is, but a vaca-
sending out emails and getting no response, making phone
tion goes far beyond the mundane trivialities of domestic
calls that go straight to voicemail, and writing texts that go
living. A pool in the dining room may not make sense for
unanswered, contact SobeVillas. And if you are looking for
your house, but for your vacation, bring it on! It is for this
the highest quality stays and service in a luxury villa of your
reason that a true vacation home must be replete with the
choosing, we will make you our top priority.
fineries of elite travel. While you may value the look and feel of a private residence, you must also reap the rewards
Now, who are some of the types of customers we serve,
of the luxury accoutrements that guests of your standing
and what kind of luxury vacations do they book? Just take
demand, nay deserve. We will place before you the won-
a look: The Rich Couples Getaway-Mark and Lorena Go-
ders of the world so that you may enjoy them in their most
naives are wealthy New York socialites. He’s the manager
distinctive stylings, and highest furnishings. From the best
of a hedge fund, she is an executive in the pharmaceutical
bath and body treatments, to nine course gourmet meals,
industry. They live on the Upper West Side of Manhattan
light bites, and refreshments we can provide it all. We will
and like to holiday for a month at a time once a year start-
insure that your towels are luxuriant and of the finest quali-
ing on South Beach and island hopping from villa to villa
ty, and that your sheets are the highest thread count of fine
through the most beautiful gems of the Caribbean. They
Egyptian cotton so that your bed and pillow smother you in
are always looking for the next hidden beauty with 5 star
bliss. Exclusive Perks-With SobeVillas, a professional net-
service, crystal blue waters, white sand beaches, infinity
work of the most active and successful personalities, luxu-
pools, and resort style personal service for their own pri-
ry service providers, transportation personnel, tour guides,
vate island feeling getaways. Their main objectives are
concierge leaders, art connoisseurs, nightlife specialists,
finding the 5 star level personal attention of the Ritz Carl-
sporting brokers, health and fitness gurus, and cultural
ton but without all of the crowds
hand tailored to the party’s interests, and inclusive of all the most important details..
The Wealthy Family Vacation-The Faisal family are the
to book multi destination travel packages including pri-
descendants of Saudi royalty and reside in an affluent
vate luxury transportation between each villa. Further-
suburb of Los Angeles where they live in a gated com-
more, we can even provide perimeter security to guard
munity replete with clubhouse, ballroom, olympic size
all assets without giving them any access to your per-
swimming pool gym, and arcade. Their home has 12
sonal space. When it comes to a luxury concierge for the
rooms and 10 bathrooms, a sauna, a bowling alley, a wa-
rich and famous, we tailor make suggested outing plans,
terslide and master bbq area. They are very used to the
booking, comparisons, and options based on specified
finest comforts at all times and sometimes take it for
dates, hand tailored to the party’s interests, and inclusive
granted. Their luxury vacations consist of renting a fine
of all the most important details.
villa for a week or ten days and using it as a base of operations for all of the finest luxury activities their destina-
Professional Athletes and Entourages-For our high pro-
tion city offers. They especially love shopping and seek
file clients who love to shine in the spotlight, we can pro-
convenient transportation to the best malls, couture bou-
vide the finest villa stays as well as arrange for maximum
tiques, and districts that they visit. They alas consider
profile opportunities to show off as ostentatiously as
their family meals to be the center of their homelife and
they choose while optimizing the opportunity for media
require gourmet service 2 – 3 times The Celebrity Get-
exposure. Our network includes the busiest promoters,
away-Our friends in Hollywood and the entertainment
club executives, party planners, and socialites in all of
industry have the expendable income to enjoy the best
the cities in which we operate. From South Beach to the
that life has to offer, but they also maintain a fierce alle-
South Of France, we create lifestyle vacation packages
giance to their privacy. We specialize in serving the
that wow, amaze, inform, entertain, and provide the
needs of those interested in the finest lodging, best food,
highest levels of luxury that money can buy within an
most incredible nightlife, and best cultural activity, while
expedient package and trusted brand that is held in high
optimizing their stay for the least intrusive hospitality
regard for its excellence.
that each of our locations offers. We are always prepared
Compulsive Hoarding What do the doctors say? By Cucan Pemo
Compulsive Hoarding (or
condition (e.g., brain injury, cere-
Pathological Hoarding or
brovascular disease).
Disposophobia) is the
Symptoms are not restricted to the
excessive acquisition of
symptoms of another mental disorder
possessions (and failure
(e.g., hoarding due to obsessions in
to use or discard them),
O b s e s s i v e - C o m p u l s i v e D i s o rd e r
even if the items are
(OCD), decreased energy in Major De-
worthless, hazardous, or
pressive Disorder, delusions in Schiz-
unsanitary. Compulsive
ophrenia or another Psychotic Disor-
Hoarding impairs mobili-
der, cognitive deficits in Dementia,
ty and interferes with
restricted interests in Autism Spec-
basic activities, including
trum Disorder, food storing in Prader-
cooking, cleaning, hy-
Willi Syndrome)
The Hoarding
giene, sanitation, and *Specify if: With Excessive Acquisition:
sleeping
If symptoms are accompanied by exCharacteristics-Persis-
cessive collecting or buying or steal-
tent difficulty discarding
ing of items that are not needed or for
or parting with posses-
which there is no available space
sions, regardless of the value others may at-
*Specify whether Hoarding beliefs and
tribute to these posses-
behaviors are currently characterized
sions*.
by: Good or fair insight: Recognizes
This difficulty is
due to strong urges to save items and/or distress asso-
that Hoarding-Related Beliefs and Behaviors (pertaining
ciated with discarding. The symptoms result in the ac-
to difficulty discarding items, clutter, or excessive acqui-
cumulation of a large number of possessions that fill up
sition) are problematic. Poor insight: Mostly convinced
and clutter active living areas of the home or workplace
that Hoarding-Related Beliefs and Behaviors (pertaining
to the extent that their intended use is no longer possi-
to difficulty discarding items, clutter, or excessive acqui-
ble. If all living areas are uncluttered, it is only because
sition) are not problematic despite evidence to the con-
of the interventions of third parties (e.g., family mem-
trary. Absent insight: Completely convinced that Hoard-
bers, cleaners, authorities). The symptoms cause clini-
ing-Related Beliefs and Behaviors (pertaining to difficulty
cally significant distress or impairment in social, occupa-
discarding items, clutter, or excessive acquisition) are
tional, or other important areas of functioning (including
not problematic despite evidence to the contrary
maintaining a safe environment for self and others). The Hoarding Symptoms are not due to a general medical
12 • IMAGINE • www.imaginemagazines.com
La Mia
Kitchenette Savoury ring cake A savoury cake filled with cheese and mortadella, can also be filled with any other ingredients to suit your taste. Easy to make, fragrant and delicious, it can be enjoyed as a snack or as an alternative to bread. Lovely to be served warm and an ideal picnic food. For a 9in ring cake serving 8 people: 240g flour 00 2 eggs – lightly beaten 1 sachet of dried active yeast 20g Parmesan – grated 200ml milk 50ml sunflower oil 1 mozzarella – cubed 1 thick slice of mortadella – cubed 30g feta – cubed 20 green olives – pitted 1/2 tsp salt 1/2 tsp pepper 1 tsp poppy seeds (optional) Preheat the oven to 180C.
13 • IMAGINE • www.imaginemagazines.com
1. Put the flour and eats in a medium size bowl and mix well 2. Add the the cheeses, eggs, salt and pepper and mix well with a whisk. Add the milk and mix till creamy and smooth 3. Add the mortadella and olives and transfer into the ring cake tin, previously greased and floured 4. Sprinkle the poppy seeds over the mixture
 5. Bake in the preheated oven for 45 minutes till golden on top 6. Remove and serve warm Tip: For a vegetarian alternative, replace the mortadella and Parmesan with suitable ingredients or replace the mortadella with meats of your choice, for example Parma ham or salame. Leftovers (if any) can be reheated in the oven at 180C till piping hot inside.
Oder book from amazon.co.uk
Tip: Use an 8in cake tin or muďŹƒn cases to make small portions.
New book available to order from amazon: Managing Depression using Mindfulness based Cognitive Therapy by Matt BroadwayHorner
Dare to be authentic
Slow down in this stressed free world and try developing self compassion rather than self esteem? For info call 02074671508
速
LIFE Style
Exercises from the new book: Managing Depression Using Mindfulness Based Cognitive Therapy by Matt Broadway-Horner 17 • IMAGINE • www.imaginemagazines.com
1.
Meditation Using the Eyes: I want you to open and close your eyes very slowly. Start from a squint, then relax the muscles around your eyes gently and very, very slowly. Begin to open your eyes fully, and then close them
again as slowly as you can manage, even- tually returning to the squint.
2.
Meditation Using the Mouth: I want you to do the same with your mouth as you just did with your eyes. Slowly open your mouth until you stretch it as wide as is possible and then
very slowly close it again until your lips are close together. Repeat until you feel a sense of calm and peacefulness.
3.
Attention-Training Exercise: Keep your eyes focused on an object, then pay attention to the first sound you hear. What have you noticed? Describe it
5.
Meditation in Action: This is about doing a simple task in slow motion and paying attention to the movement, sensations, and senses it creates.
simply. For instance, “I can
Many people choose to do this
hear a ticking clock and the sound it makes is a tick-
while brushing their teeth, for example. Really taste
tock sound.” Now move to sound two for a moment,
and smell the toothpaste. How does your mouth
and then move to sound three. The aim is to focus
react to the taste of toothpaste? Let a task that
on three sounds over the course of three minutes. If
takes two minutes normally last for many more.
a sound you focus on disappears, then focus on another sound that will last for the duration. Once you have heard all three sounds, listen to them all at once for a moment. Then returning to listening to them one at a time again for a second cycle.
4.
Mindfulness of the Breath: Make sure you are seated comfort- ably, with your spine straight. Now focus on the belly. For the full duration of each inward breath and outward
breath, focus on its movement of the belly. If your mind wanders many times, gently remind it to come back to the belly. Many distractions and preoc- cupations may pop into your head, but say “I will return to that later,” and then focus on the belly again. Do this exercise for three minutes. Try to build up to ten minutes daily. Research shows that doing this simple exercise for ten minutes daily for six weeks can significantly change a pessimistic stance on yourself, others, and the world to an optimistic one.
18 • IMAGINE • www.imaginemagazines.com
Uncovering Common Causes of Depression Sample taken from a new mindfulness book: Managing Depression using Mindfulness based Cognitive Therapy by Matt BroadwayHorner Many people believe that depression “just happens,” but
think of you can lead to attention deficits. Experiencing
this is never true. It is preceded by avoidance of one’s
racism, homophobia, or sexism, particularly for those
usual activities and a flagging of interest in daily goings-
unable to stand up and assert themselves. Passive be-
on that then leads to thoughts of loss. Moving from an
haviour, such as staying in the same unrewarding job for
unconscious process to a conscious one with the sudden
years. Geneticism, as when an adopted person is not
dawning of the reality of their lives. People tend to damn
treated equally to the adoptive parents’ biological chil-
themselves because they feel stuck; some eventually find
dren. These reasons often lead to choices being made
a way out, but others don’t get out and continue to feel
that initially help us seem to escape or to protect our-
stuck, which in turn leads to actual depression. Here are
selves; these may initially result in feeling better but over
some of the most common reasons people begin to ex-
time can lead to isolation and withdrawal from society.
perience depression: Problems like shyness, social anxi-
It’s important to recognise that the mind is both your
ety, worry, and obsessional symptoms can cause some
friend and your enemy. It appears to give friendly ad-
people to isolate themselves from others. Communica-
vice—for instance, stay away from that pain or stay with
tion problems that stem from unhelpful anger may cause
certain people—but, in fact, it is advice that can lead you
others to look away, causing you to avoid interacting
down a path of avoidance.
with them in turn. Constant worry about what others
19 • IMAGINE • www.imaginemagazines.com
Pit Stop Exercise: Take a moment
It’s good to break down depression
now to identify one instance each of
in this way, as it provides you with
something you believed to be friend-
some ideas to reflect upon. We will
ly advice and enemy advice coming
come back to the idea of self-reflec-
from your mind that eventually led to
tion again later.
avoidance. This will help you to identify thoughts, actions, emotions,
Book available on amazon.co.uk
choices, or relationships that ulti-
£8.99
mately proved to be self-destructive.
This will help you to identify thoughts, actions, emotions
20 • IMAGINE • www.imaginemagazines.com
OUT NOW
Checking Symptoms of Sadness, Misery and Depression The symptoms of sadness, misery and depression are often confused. To help you identify the experience that applies to you, take a look at the following list: • Sadness is an emotional response to experiencing life events that awaken a melancholy, sorrowful or heavy-hearted feeling. • Misery is also a response to life circumstances and is best thought of as a prolonged state of sadness that occurs when people find themselves in negative circumstances for a long period of time. • Depression is a psychological and emotional state of prolonged sadness accompanied by physical symptoms such as appetite changes, sleep disturbance, low energy, aches and pains and poor concentration, along with feelings of hopelessness, worthlessness and loss of motivation
BOOK: MANAGING DEPRESSION USING MINDFULNESS BASED COGNITIVE THERAPY BY MATT BROADWAY-HORNER AVAILABLE ON AMAZON
The book explores topics like shame, anxiety and low worth all part of the experience of depression. Thinking of depression as a warehouse containing many things that you struggle with. In this book ACT, Mindfulness, Compassion focus therapy are combined to help the ready find new inspiration in overcoming depression!