Because a good memory is key to making everyday activities easier, many people want to know how strong their memory capabilities are. There are many websites with games that claim to evaluate or improve memory; however, the human mind is very complex and testing memory capability is as well.
Memory
1. In general, there are three types of memory: sensory memory, which comes from input of the senses; short-term memory, which only lasts for seconds, unless a person consciously tries to remember it; and long-term memory, which lasts for a long time with little loss. Long-term memory can also be divided into two types, episodic, which involves memories of events, and semantic, which involves memories of facts or skills.
Memory Loss
2. As people grow older, memory loss is often a concern, although some memory loss is normal past the age of 50. Memories also become distorted over time, even ones that seem very vivid, which is also normal.
Reasons for Memory Loss
3. Although many people worry that a worsening memory may be caused by Alzheimer's disease, there are many reasons that a person may suffer memory loss. These include stress, attention deficit hyperactivity disorder (ADHD), depression, infection, taking some types of prescription drugs, alcoholism and vitamin B-12 deficiency.
Games to Evaluate Memory
4. There are many ways to evaluate memory, including games. Memory games typically test short-term memory only. Whether or not they help improve memory is debatable; however, it is known that learning new skills and information helps keep the brain active, which does improve learning and memory. The site "Neuroscience for Kids" has a variety of games designed to test a child's memory, and the National Geographic website has memory-testing games, as well. These games are for entertainment and should not be considered absolute indicators of memory. If you have serious concerns about your memory, have it professionally tested.
Monday, January 24, 2011
How to Help a Teenage Friend Through Tough Times & Drinking
Sticking with your teenage friend through her tough times and drinking requires time and patience. In addition, you must be willing to get your friend the help that she needs, even if she asks you not to go to others for support. Even if you feel like your friend does not want your help, continue to offer her your assistance through her tough times.
Instructions
1.Talk to your friend about his drinking and depression. Start your conversation by asking an open-ended question, such as "You don't seem like yourself recently, what's up?" and allow your friend to share his thoughts and feelings with you. Avoid passing judgment on your friend but share your concern for his health and remind him that you are always available to spend time talking to him.
2.Encourage her to talk to a professional about her drinking and depression. While your friend may be hesitant to the idea of talking to someone, explain that a school counselor or psychologist may be able to help her. Offer to set up a appointment for your friend or go with her to the meeting for support.
3.Ask a trusted adult, such as a parent or teacher, for support. Explain your concern for your friend and note any special worries you have, such as your friend talking about suicide.
4.Continue to support your friend, even if he acts differently or tries to push you away. As he struggles with his own issues, your friend may be rude, argumentative or just not quite himself. Remember that his behavior is a result of his drinking or issues relating to dealing with his own tough times and not a reflection of his actual personality.
5. Spend time caring for yourself. Avoid getting so involved in your friend's life that you leave no time for yourself. Set aside some time each week to do things that you enjoy and talk to other friends or your family about the struggle of helping your friend.
Instructions
1.Talk to your friend about his drinking and depression. Start your conversation by asking an open-ended question, such as "You don't seem like yourself recently, what's up?" and allow your friend to share his thoughts and feelings with you. Avoid passing judgment on your friend but share your concern for his health and remind him that you are always available to spend time talking to him.
2.Encourage her to talk to a professional about her drinking and depression. While your friend may be hesitant to the idea of talking to someone, explain that a school counselor or psychologist may be able to help her. Offer to set up a appointment for your friend or go with her to the meeting for support.
3.Ask a trusted adult, such as a parent or teacher, for support. Explain your concern for your friend and note any special worries you have, such as your friend talking about suicide.
4.Continue to support your friend, even if he acts differently or tries to push you away. As he struggles with his own issues, your friend may be rude, argumentative or just not quite himself. Remember that his behavior is a result of his drinking or issues relating to dealing with his own tough times and not a reflection of his actual personality.
5. Spend time caring for yourself. Avoid getting so involved in your friend's life that you leave no time for yourself. Set aside some time each week to do things that you enjoy and talk to other friends or your family about the struggle of helping your friend.
How to Slow My Mind Before Sleeping
If your mind is not properly relaxed before falling asleep, you will have a restless sleep. The body needs adequate sleep to function properly, so it is important to slow the mind at bedtime to sleep peacefully and wake up rested and refreshed. Slowing the mind may appear challenging initially, but with constant practice, it can come naturally.
Instructions
1. Stretch your body in any way that feels good to you to relieve tension in your muscles and relax your body. Take a long soothing bath, then lay down on a comfortable place in a comfortable position and breathe slowly, taking several long breaths in and out to relax your mind.
2. Read a book that is not intense for entertainment to relax your mind. If you don't like reading books, you can try writing in your journal, doing a crossword puzzle or anything stress-free that will relieve your mind from other thoughts
3. Listen to some soothing music such as classical, an instrumental or any soft music to quiet and relax the mind. Try to focus more on the present soothing effects of the music and let go of all past and future thought.
4. Turn the TV, computer and similar electronics off about 30 to 45 minutes before your sleep time to help quiet and slow the mind before sleeping. TV is a stimulant that rouses the mind. It is very difficult to slow the mind down or have a peaceful night's rest after watching a violent or disturbing video.
5. Eat your favorite light snack slowly; enjoy and savor each bite with maximum concentration on the food, but don't indulge in heavy meals or meals eaten too fast to avoid being uncomfortable.
6. Control your mind by engaging in mindful meditation using the practice of conscious quiescence. Mindful meditation is the ability to be engrossed in the soothing thoughts of the present moment without thinking of the past or future. It takes some effort to concentrate on the present without drifting away to other thoughts, but with commitment and consistent practice, you will learn to control and slow your mind before sleeping.
Instructions
1. Stretch your body in any way that feels good to you to relieve tension in your muscles and relax your body. Take a long soothing bath, then lay down on a comfortable place in a comfortable position and breathe slowly, taking several long breaths in and out to relax your mind.
2. Read a book that is not intense for entertainment to relax your mind. If you don't like reading books, you can try writing in your journal, doing a crossword puzzle or anything stress-free that will relieve your mind from other thoughts
3. Listen to some soothing music such as classical, an instrumental or any soft music to quiet and relax the mind. Try to focus more on the present soothing effects of the music and let go of all past and future thought.
4. Turn the TV, computer and similar electronics off about 30 to 45 minutes before your sleep time to help quiet and slow the mind before sleeping. TV is a stimulant that rouses the mind. It is very difficult to slow the mind down or have a peaceful night's rest after watching a violent or disturbing video.
5. Eat your favorite light snack slowly; enjoy and savor each bite with maximum concentration on the food, but don't indulge in heavy meals or meals eaten too fast to avoid being uncomfortable.
6. Control your mind by engaging in mindful meditation using the practice of conscious quiescence. Mindful meditation is the ability to be engrossed in the soothing thoughts of the present moment without thinking of the past or future. It takes some effort to concentrate on the present without drifting away to other thoughts, but with commitment and consistent practice, you will learn to control and slow your mind before sleeping.
How Not to Be Afraid in Social Settings
Learn how to overcome your fear and enjoy yourself in social situations.
Learn how to overcome your fear and enjoy yourself in social situations.
party people on the beach image by RedMartin from Fotolia.com
A fear of social settings can be overcome by practicing a number of techniques. Making small changes in your lifestyle may also help you diffuse feelings of anxiety. Suffering from a fear of social situations can simply indicate shyness, or it could be a symptom of social anxiety disorder. Social anxiety disorder may cause an individual to worry months before giving a public speech. Other symptoms of the disorder include fears of meeting new people, making small talk, going on dates, making phone calls and eating in public.
Difficulty: Moderate
Instructions
1. Avoid caffeine as this can raise anxiety levels. Sources of caffeine include coffee, energy drinks, chocolate and some varieties of tea. HelpGuide.com recommends that you quit smoking as nicotine is also a stimulant that may increase your anxiety levels. Avoid drinking alcohol before entering a social situation because alcohol consumption increases your chances of experiencing a panic attack. Sleep for eight hours every night since you are more likely to feel anxious when you are sleep deprived. Practice yoga or meditation on a regular basis to reduce your overall anxiety, and improve your confidence.
2.Learn how to calm yourself in social situations by practicing a breathing exercise. Breathe in through your nose for four seconds. Imagine you are breathing in to your stomach rather than in to your chest and feel your stomach rise. Hold the breath for two seconds and breathe out through the mouth for six seconds, pushing as much air out as you can. Repeat the exercise until you feel calm. During a stressful situation, use this exercise to calm you mentally and to diffuse any physical symptoms of anxiety that you may be experiencing, such as blushing, sweating, shaking or trembling.
3.Challenge any negative thought that you have concerning an upcoming social event. Negative thoughts could include "my voice will tremble," "I'll feel embarrassed," "people will find me boring," "everyone will think I'm stupid" or "I'm going to mess up the presentation." Question each negative thought. For example "Do I know for certain that I will mess up the presentation?" Asking questions will help you to think logically, which will help you to stop thinking negatively about social situations.
4. Face your fears gradually by exposing yourself to small groups of people who you feel comfortable around. Slowly progress to larger groups of people and situations where you will be able to meet new people. Make the transition easier by attending a social skills class, which you can find at your local adult education center. Volunteering to do something you enjoy, such as helping out at a local animal shelter on weekends, gives you an opportunity to surround yourself with like-minded people.
Learn how to overcome your fear and enjoy yourself in social situations.
party people on the beach image by RedMartin from Fotolia.com
A fear of social settings can be overcome by practicing a number of techniques. Making small changes in your lifestyle may also help you diffuse feelings of anxiety. Suffering from a fear of social situations can simply indicate shyness, or it could be a symptom of social anxiety disorder. Social anxiety disorder may cause an individual to worry months before giving a public speech. Other symptoms of the disorder include fears of meeting new people, making small talk, going on dates, making phone calls and eating in public.
Difficulty: Moderate
Instructions
1. Avoid caffeine as this can raise anxiety levels. Sources of caffeine include coffee, energy drinks, chocolate and some varieties of tea. HelpGuide.com recommends that you quit smoking as nicotine is also a stimulant that may increase your anxiety levels. Avoid drinking alcohol before entering a social situation because alcohol consumption increases your chances of experiencing a panic attack. Sleep for eight hours every night since you are more likely to feel anxious when you are sleep deprived. Practice yoga or meditation on a regular basis to reduce your overall anxiety, and improve your confidence.
2.Learn how to calm yourself in social situations by practicing a breathing exercise. Breathe in through your nose for four seconds. Imagine you are breathing in to your stomach rather than in to your chest and feel your stomach rise. Hold the breath for two seconds and breathe out through the mouth for six seconds, pushing as much air out as you can. Repeat the exercise until you feel calm. During a stressful situation, use this exercise to calm you mentally and to diffuse any physical symptoms of anxiety that you may be experiencing, such as blushing, sweating, shaking or trembling.
3.Challenge any negative thought that you have concerning an upcoming social event. Negative thoughts could include "my voice will tremble," "I'll feel embarrassed," "people will find me boring," "everyone will think I'm stupid" or "I'm going to mess up the presentation." Question each negative thought. For example "Do I know for certain that I will mess up the presentation?" Asking questions will help you to think logically, which will help you to stop thinking negatively about social situations.
4. Face your fears gradually by exposing yourself to small groups of people who you feel comfortable around. Slowly progress to larger groups of people and situations where you will be able to meet new people. Make the transition easier by attending a social skills class, which you can find at your local adult education center. Volunteering to do something you enjoy, such as helping out at a local animal shelter on weekends, gives you an opportunity to surround yourself with like-minded people.
Grief Group Exercises
While some go about grieving alone, others find it beneficial to join with fellow grievers. If organizing a grief group, planning activities for group members to engage in can be an effective way of encouraging communication and openness. These activities not only allow grief-stricken members to deal with their emotions, but also encourage relationship building among the members.
Memory Cards
1. Promote sharing by allowing your group members the opportunity to create cards in memory of those who they have lost. Give each individual a blank sheet of card stock and help them fold them into cards. Encourage them to sit and talk about their loss while they use art supplies to handcraft cards in memory of those they are grieving. Ask them to draw pictures that remind them of the deceased and to write a message expressing their emotions. Once all group members have finished the activity, allow them to share the cards with the rest of the group.
Feelings Bag
2. Allow for anonymity while group members share emotions by creating a feelings bag. To prepare for this activity, cut some sheets of paper into strips. Create or purchase a drawstring fabric bag. Give each group member several sheets of paper and ask him to write down emotions he is currently experiencing. Allow the members to fold these papers and slip them into the bag. After collecting the slips, pull them out one at a time and read them to the group, discussing each emotion as you draw it out of the bag.
Memory Tree
3. Create a therapeutic decoration for your grief group space by buying a memory tree. Begin this activity by creating a large tree trunk and branches out of brown paper. Place this trunk on your wall. Make green leaf cutouts. When you next have a meeting, give each group member a leaf on which to write down the name of the individual she is mourning. Place these leaves on the tree. As new members join the group, give them leaves and allow them to make their addition to the room decoration, creating a lasting reminder of those who have moved on from the group and a place for new members to see that they are far from alone.
Loss Art
4. Allow your group members to express themselves without words by creating loss art. Before they arrive, lay out canvases or paper on which to paint, along with paints and brushes. When your meeting begins, ask the gathered individuals to get in touch with their inner artists and create paintings that reflect their hurt. Before the next meeting, hang up the works to create a loss gallery and discuss the pieces at the meeting.
Memory Cards
1. Promote sharing by allowing your group members the opportunity to create cards in memory of those who they have lost. Give each individual a blank sheet of card stock and help them fold them into cards. Encourage them to sit and talk about their loss while they use art supplies to handcraft cards in memory of those they are grieving. Ask them to draw pictures that remind them of the deceased and to write a message expressing their emotions. Once all group members have finished the activity, allow them to share the cards with the rest of the group.
Feelings Bag
2. Allow for anonymity while group members share emotions by creating a feelings bag. To prepare for this activity, cut some sheets of paper into strips. Create or purchase a drawstring fabric bag. Give each group member several sheets of paper and ask him to write down emotions he is currently experiencing. Allow the members to fold these papers and slip them into the bag. After collecting the slips, pull them out one at a time and read them to the group, discussing each emotion as you draw it out of the bag.
Memory Tree
3. Create a therapeutic decoration for your grief group space by buying a memory tree. Begin this activity by creating a large tree trunk and branches out of brown paper. Place this trunk on your wall. Make green leaf cutouts. When you next have a meeting, give each group member a leaf on which to write down the name of the individual she is mourning. Place these leaves on the tree. As new members join the group, give them leaves and allow them to make their addition to the room decoration, creating a lasting reminder of those who have moved on from the group and a place for new members to see that they are far from alone.
Loss Art
4. Allow your group members to express themselves without words by creating loss art. Before they arrive, lay out canvases or paper on which to paint, along with paints and brushes. When your meeting begins, ask the gathered individuals to get in touch with their inner artists and create paintings that reflect their hurt. Before the next meeting, hang up the works to create a loss gallery and discuss the pieces at the meeting.
How to Get Over the Death of a Loved One
Knowing that death is simply a part of the circle of life does nothing to alleviate the pain and suffering that come with the loss of a beloved friend, family member or companion animal. The empty place in your heart and soul will never be whole again. Your loved one was special to you, and you feel that nobody can take that person's place in your life, and you're right. It takes time to get over losing someone special. Give yourself the time you need to heal.
Difficulty: Easy
Instructions
1. Establish a special tradition for the first year of holidays. When you have lost a loved one with whom you may have spent your favorite holidays, you may find it hard to face those days. Create a tradition that will help you look forward to the day instead of dreading it. Purchase a pretty candle; design a small shrine; spend the day at a special place such as a park, riverside or beach; or dine at a favorite restaurant. If you have something to look forward to, such as a candle-lighting ceremony or a favorite meal, you won't be approaching the day with consternation, but with peace of mind.
2. Buy yourself a small but important gift on your birthday or gift-giving holiday. Make the purchase something special, such as a piece of jewelry, a little piece of decor for your home or an article of clothing you have been wanting. Splurge on this item and enjoy it as a gift from the person you are missing. This innocent yet helpful little fantasy is especially poignant if the item is something your loved one "would have just loved." Knowing there is a Christmas gift or birthday present from the person you have lost will give you some solace. Make this an annual tradition.
3. Attend a bereavement group or counseling session if you feel as if you are unable to recover. There are several stages of grief, but not everyone goes through all of the stages at the same time or even to completion. Being in therapy and sharing your feelings of loss is not for everyone, but it can be helpful. Know the signs of situational depression and seek help if you need it. Signs of depression, brought on by a situation or not, include insomnia, feelings of guilt, decreased energy and focus, deep sadness, and apathy, according to Johns Hopkins University.
Difficulty: Easy
Instructions
1. Establish a special tradition for the first year of holidays. When you have lost a loved one with whom you may have spent your favorite holidays, you may find it hard to face those days. Create a tradition that will help you look forward to the day instead of dreading it. Purchase a pretty candle; design a small shrine; spend the day at a special place such as a park, riverside or beach; or dine at a favorite restaurant. If you have something to look forward to, such as a candle-lighting ceremony or a favorite meal, you won't be approaching the day with consternation, but with peace of mind.
2. Buy yourself a small but important gift on your birthday or gift-giving holiday. Make the purchase something special, such as a piece of jewelry, a little piece of decor for your home or an article of clothing you have been wanting. Splurge on this item and enjoy it as a gift from the person you are missing. This innocent yet helpful little fantasy is especially poignant if the item is something your loved one "would have just loved." Knowing there is a Christmas gift or birthday present from the person you have lost will give you some solace. Make this an annual tradition.
3. Attend a bereavement group or counseling session if you feel as if you are unable to recover. There are several stages of grief, but not everyone goes through all of the stages at the same time or even to completion. Being in therapy and sharing your feelings of loss is not for everyone, but it can be helpful. Know the signs of situational depression and seek help if you need it. Signs of depression, brought on by a situation or not, include insomnia, feelings of guilt, decreased energy and focus, deep sadness, and apathy, according to Johns Hopkins University.
Stress Prevention Techniques
Coping with stress is an unavoidable fact of life. Extended work schedules, demanding careers and lack of healthy eating and regular exercise all contribute to feeling frazzled. Reducing stress begins by identifying causes and then making small changes to your life. Stress management can give you the tools to cope and help you regain a life that's easier to handle. Without managing our stress, our bodies are in constant alarm mode, which can cause serious damage to our health.
There are myriad indicators that you are suffering from stress, including trouble concentrating, irritation, negative thoughts, muscle pain, fatigue and anxiety.
Difficulty: Easy
Instructions
1. Identify stressful situations in your life, then work on ways to lessen them. While it may be impossible to remove all the things in your life that make you keyed up, you can certainly lighten the load. Saying no to additional work when your plate is already full is one way to help minimize stress. Take a break from television, especially the news. It may also help to talk it out with a trusted friend or make a daily journal.
2. Exercise. Walking even for 15 minutes at a comfortable pace can relieve mental and physical stress. It's better to walk in nature if possible, as it promotes relaxation. Any exercise that gets your blood pumping, such as aerobics or swimming, will help the endorphins in your brain to flow, thereby enhancing your mood.
Follow up your exercise routine with a warm Epsom salt bath. Magnesium-rich Epsom salts flush toxins, regulate electrolytes and improve heart health. Magnesium is readily absorbed through the skin.
3. Meditate. It can be as easy as sitting in a quiet place for five minutes and taking a few deep breaths. Breathe in through your nose and out through your mouth. Focus on a candle, or close your eyes and try to clear your mind. There are many CDs available if you need instruction on how to meditate. Add earphones to block out external noise, and you have instant stress relief.
Studies at San Francisco State University have shown that a yoga master's electrical brain activity was similar to that of a person taking drugs for pain when he was in deep meditation.
4. Alter your diet. Complex carbohydrates make the brain produce more of the feel-good brain chemical serotonin, as well as to aid in stabilizing blood sugars. Breakfast cereals, oatmeal and breads are great options.
There are myriad indicators that you are suffering from stress, including trouble concentrating, irritation, negative thoughts, muscle pain, fatigue and anxiety.
Difficulty: Easy
Instructions
1. Identify stressful situations in your life, then work on ways to lessen them. While it may be impossible to remove all the things in your life that make you keyed up, you can certainly lighten the load. Saying no to additional work when your plate is already full is one way to help minimize stress. Take a break from television, especially the news. It may also help to talk it out with a trusted friend or make a daily journal.
2. Exercise. Walking even for 15 minutes at a comfortable pace can relieve mental and physical stress. It's better to walk in nature if possible, as it promotes relaxation. Any exercise that gets your blood pumping, such as aerobics or swimming, will help the endorphins in your brain to flow, thereby enhancing your mood.
Follow up your exercise routine with a warm Epsom salt bath. Magnesium-rich Epsom salts flush toxins, regulate electrolytes and improve heart health. Magnesium is readily absorbed through the skin.
3. Meditate. It can be as easy as sitting in a quiet place for five minutes and taking a few deep breaths. Breathe in through your nose and out through your mouth. Focus on a candle, or close your eyes and try to clear your mind. There are many CDs available if you need instruction on how to meditate. Add earphones to block out external noise, and you have instant stress relief.
Studies at San Francisco State University have shown that a yoga master's electrical brain activity was similar to that of a person taking drugs for pain when he was in deep meditation.
4. Alter your diet. Complex carbohydrates make the brain produce more of the feel-good brain chemical serotonin, as well as to aid in stabilizing blood sugars. Breakfast cereals, oatmeal and breads are great options.
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