Imagine issue 14

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!