Nedley's Depression Recovery Summary

Christus Consolator

Notice how the people in this picture are all clinging to Christ--even the man in chains is longing to believe that he too can be free.  The widow, the child, the rich and the poor--all that are heavy laden can come unto Christ and He will give us rest.

As the class for Session 5 speaks of change and addictive behaviors, this picture seems appropriate because all can come unto Christ.

Probably, in one way or another, all of us have addictions.  Addictions can be emotional as well as physical.   We might be addicted to control in our relationships. It may be we are addicted to narcotics or to caffeine. It may be an addiction to the Internet or to sugar or to distorted thinking or to sleeping. All of us have something we need to change.  Change is called repentance. 

As Dr. Nedley often states, the most essential part of changing or repenting or becoming whole and healed is the spiritual.  It is coming unto Christ through prayer, scriptures, gratitude, and worship in the temples and the Stakes and using the Holy Ghost.

Our Heavenly Father and his Son Jesus Christ have given to us a marvelous gift called the Holy Ghost. The Holy Ghost can help us to heal, to become whole or in other words to find the faith and courage to repent--to change. Read the wonderful blessings the Holy Ghost brings.

“The gift of the Holy Ghost adapts itself to all these organs or attributes. It quickens all the intellectual faculties, increases, enlarges, expands and purifies all the natural passions and affections; and adapts them, by the gift of wisdom, to their lawful use.  It inspires, develops, cultivates and matures all the fine-toned   sympathies, joys, tastes, kindred feelings and affections of our nature.  It inspires virtue, kindness, goodness, tenderness, gentleness and charity.  It develops beauty of person, form and features.  It tends to health, vigor, animation and social feeling.  It invigorates all the faculties of the physical and intellectual man.  It strengthens and gives tone to the nerves.  In short, it is, as it were, marrow to the bone, joy to the heart, light to the eyes, music to the ears, and life to the whole being.

“In the presence of such persons, one feels to enjoy the light of their countenances, as the genial rays of a sunbeam.  Their very atmosphere diffuses a thrill, a warm glow of pure gladness and sympathy, to the heart and nerves of others who have kindred feelings, or sympathy of spirit.”  (Pratt, Key to the Science of Theology, p.101.)

A Merry Heart Doeth Good Like a Medicine

Norman Cousins Laughed His Way Back to Health and Life

Norman Cousins was given a few months to live in 1964. He had Ankylosing Spondylitis, a rare disease of the connective tissues. He was told my a doctor who was his friend that he had a 1 in 500 chance of survival. He was told to 'get his affairs in order'.

But Cousins would have none of it. A journalist, he was used to research and set himself to find a solution. He read and discovered that both his disease and the medicines were depleting his body of vitamin 'C', among other things.

He did three things that would be usual today and were unheard of then.

1. He fired his doctor and left the hospital to check into a hotel. He ascertained that the cultural of defeat and over medication in the hospital was not going to be good for his health. He found a doctor who would work with him as a team member as opposed to insisting on being in charge.

2. He began to get injections of massive doses of vitamin 'C'.

3. He obtained a movie projector, no small feat in those days, and a pile of funny movies including the Marx Brothers and 'Candid Camera' shows. He spent a great deal of time watching these films and laughing. And he didn't just laugh. In spite of being in a lot of constant pain, he made a point of laughing until his very stomach hurt from it.

Did it work? Who knows. You should know that Cousins finally died November 30, 1990 in Los Angeles, California, having survived years longer than his doctors predicted: 10 years after his first heart attack, 16 years after his collagen illness, and 26 years after his doctors first diagnosed his heart disease.

Can it be proved that laughing added 26 years to Norman Cousins' life? Not really, but we see above that it strengthens the immune system that fights disease. There can be no double blind tests for this. They can't take two groups of dying people and have one laugh and the other cry and see who lived. The ethical restraints would be enormous and there would be too many variables. We will just have to take his word. Perhaps a version of Pascal's Wager. If laughing doesn't extend life, wouldn't it be better to laugh anyway to make your last more pleasant?

The results of the study also supported research indicating a general decrease in stress hormones that constrict blood vessels and suppress immune activity. These were shown to decrease in the study group exposed to humor.

For example, levels of epinephrine were lower in the group both in anticipation of humor and after exposure to humor. Epinephrine levels remained down throughout the experiment.

In addition, dopamine levels (as measured by dopac) were also decreased. Dopamine is involved in the "fight or flight response" and is associated with elevated blood pressure.

Laughing is aerobic, providing a workout for the diaphragm and increasing the body's ability to use oxygen.

Laughter brings in positive emotions that can enhance - not replace -- conventional treatments. Hence it is another tool available to help fight the disease.

Experts believe that, when used as an adjunct to conventional care, laughter can reduce pain and aid the healing process. For one thing, laughter offers a powerful distraction from pain.

In a study published in the Journal of Holistic Nursing, patients were told one-liners after surgery and before painful medication was administered. Those exposed to humor perceived less pain when compared to patients who didn't get a dose of humor as part of their therapy.

Perhaps, the biggest benefit of laughter is that it is free and has no known negative side effects.

Lasting Happiness--Craig Wilson--April 2014

Here is the link to Lasting Happiness

Great article that mentions Authentic Happiness by Seligman

https://www.lds.org/ensign/2014/04/young-adults/lasting-happiness?lang=eng&cid=email-shared

Joy and Spiritual Survival--President Russell M. Nelson

Great talk on finding joy by focusing on Christ.

https://www.lds.org/general-conference/2016/10/joy-and-spiritual-survival?lang=eng#download-drawer

Healing = Courage + Action + Grace by Jonathan Sandberg

 

Healing = Courage + Action + Grace

Modern day prophets on happiness

These are two of my favorite articles/talks on living in happiness.  They follow the counsel of positive speech and telling yourself the truth.     

COME WHAT MAY  Joseph B. Wirthlin
https://www.churchofjesuschrist.org/study/general-conference/2008/10/come-what-may-and-love-it?lang=eng

CULTIVATING AN ATTITUDE OF HAPPINESS AND A SPIRIT OF OPTIMISM  Gordon B. Hinckley  https://www.churchofjesuschrist.org/study/manual/teachings-of-presidents-of-the-church-gordon-b-hinckley/chapter-3-cultivating-an-attitude-of-happiness-and-a-spirit-of-optimism?lang=eng

Learning the Healer's Art by Elaine S. Marshall

This is a link to a great talk about healing.

Nutrition and the Brain - Nedley Depression and Anxiety Recovery Program Week 3

In class we talked about Dr. Nedley's recommendation to follow a whole foods, plant-based diet, in order to enjoy optimal mental and physical wellness. In the workbook, Dr. Nedley states the following: 
"Avoiding Cholesterol and Arachadonic Acid in your diet promotes optimal brain health. Start by eliminating meat, cheese, eggs, and milk. If you can’t do it all at once, start by eliminating meat first, then cheese, then eggs, and finally milk, while replacing these foods with healthy foods recommended in this section. Lowering your saturated fat intake will also help you to lower your blood cholesterol significantly (Lard, butter, coconut, and palm oils)." (Depression and Anxiety Recovery Workbook p. 60).

Dr. Nedley also shared an article online, Achieving Peak Mental Performance (find link below) in which he shared the following: 

“Nutrition plays a key role in mental performance. To give your brain the most benefit, eat generously of a variety of whole plant foods. Select fruits and vegetables in a variety of colors, making sure some of these are raw. The best plan is to eat two or three regularly timed meals with nothing in between but plain water. Limit or abstain completely from flesh and animal products. Be sure to keep the added fat and sugar low.”

“A growing body of scientific evidence suggests that the consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the elimination of meat and high-fat animal products, combined with a regular exercise program is associated with reduced blood cholesterol levels, lower blood pressure, less obesity and, therefore, less heart disease, stroke, diabetes, and cancer. Meat contains a substance that impairs brain activity and lacks a substance that the brain needs to function well. Arachidonic acid found in meat impairs optimal functioning of the brain center for wisdom, judgment, and foresight – the frontal lobe. Animal foods are devoid of carbohydrates, which is the primary source of energy that the brain can use, but a vegetarian diet contains a plentiful supply.”Beautiful Minds Wellness.org https://beautifulmindswellness.org/2018/06/10/10-tips-for-achieving-peak-mental-performance/

To learn more about how you can follow Dr. Nedley's dietary recommendations, check out this blog. It contains meal plans, resources, and motivation to help you start on your transformational journey to a healthier, happier you, through a plant-based diet. https://positivitylife.com/optimal-mental-physical-wellness-longevity-through-a-plant-based-lifestyle/

Must See Broken Brain--This Week!

Black bean brownies

Eternal Destiny Driven by Desires and Empowered by God's Love

Elder Tad R. Callister taught in 2012 in a devotional given at Education Week:

"The difference between man and God is significant--but it is one of degree, not kind.  It is the difference between an acorn and an oak tree, a rosebud and a rose, a son and a father.  Every man is a potential god in embryo."

"It is critical to have a correct vision of this divine destiny of godliness because with increased vision comes increased motivation."

"There is no problem, no obstacle to our divine destiny,  for which the Savior's atonement does not have a remedy of superior healing and lifting power."

What Elder Callister is reminding us of is that each one of us is a child of God and thus each one of us has the potential to become a god with the healing and lifting power of the Savior.


Elder Oaks talk in General Conference of April 2011 addressed the necessity of having an intense desire to attain qualities required to become an eternal being.

"Desires dictate our priorities, priorities shape our choices and choices determine our actions."

Enos 1:12 "I will grant unto thee according to thy desires, because of thy faith."

"Readjusting our desires to give highest priority to the things of eternity is not easy."

"If our righteous desires are sufficiently intense, they will motivate us to cut and carve ourselves free from addictions and other ...pressures and priorities that prevent our eternal progress."

"We should remember that righteous desires cannot be superficial impulsive, or temporary.  They must be heartfelt, unwavering and permanent.  So motivated, we will seek for that condition described by the Prophet Joseph Smith, where we have "overcome the evils of (our lives) and lost every desire for sin."

"Therefore, what we insistently desire, over time, is what we will eventually become and what we will receive in eternity."

President Eyring stated in October Conference of 2013:

"Heavenly Father has perfect foresight, knows each of us, and knows our future.  He knows what difficulties we will pass through.  He sent His Son to suffer so that He would know how to succor us all in our trials."

He quotes President George Q. Cannon: "There is not one of us but what God's love has been expended upon.  There is not one of us that He has not cared for and caressed.  There is not one of us that He has not desired to save, and that He has not devised means to save.  There is not one of us that He has not given His angels charge concerning.  We may be insignificant and contemptible in our own eyes, and in the eyes of others, but the truth remains that we are the children of God, and that He has actually given His angels--invisible beings of power and might--charge concerning us, and they watch over us and have us in their keeping."

Jesus Heals a Lame Man on the Sabbath

Dr. Nedley states in his book "Depression, the Way Out" that "Our Creator loves you so much that He gave His only (begotten) Son to save you. He also talks about the value of each one of us in the sight of "our Maker".  According to Dr. Nedley spiritual self-worth is a key element to healing.

This belief of Dr. Nedley corresponds with the doctrine of the Church of Jesus Christ of Latter-day Saints concerning the fact that we are sons and daughters of our Father in Heaven.  He knows each one of us by name and knows exactly what trials and sorrows we are experiencing.  He loves us as we are His work and His glory.  He has no other work.

He will help us heal.

Remember Elder Holland's words:

Trust in God.  Hold on in His love.

Broken minds can be healed just the way broken bones and broken hearts are healed.

Nephi Overcomes Loss

  2 Nephi 4

Background:

1.       Nephi lives in new promised land after many years of hardships in wilderness and on great waters.

2.       Brothers are constantly hardening their hearts against him— many times and now are threatening    murder.

3.       Lehi—the patriarch dies and leaves the leadership and great responsibility to Nephi

4.       He is now the Patriarch though not the eldest son.

Nephi Experiences Depression Symptoms:

a.       Sorrow—soul lingers in valley as though it cannot leave.  “Wretched man that I am.” v.17

S     Soul grieveth.

b.      Flesh wasted away—weight loss, no sleep v.26

c.       Strength slackens—so weak at this point that his physical strength is gone. v. 26

d.      Angry at himself for letting evil one into his heart to destroy his peace. Let’s evil into mind and heart so his peace or the Spirit is gone.v. 27

Questions why he should be this way when he has had such marvelous spiritual experiences.

What does he do to recover?

1.       Prays mightily to the Lord with great faith.

2.       Asks the Father to reprogram his heart and mind having a broken heart and contrite spirit. V. 32

a.       Asks that he will be able to walk in the strictness of the plain road. V 32

b.      Asks that he will shake at the appearance of sin. V 31

c.       Trust in the Lord not in the arm of flesh. V. 34

d.      Praise the Lord forever—gratitude v. 35

e.      Help to find a way to escape. V 33

f.        Please encircle me around in the robe of thy righteousness. V. 33

3.       Complete trust in the strength of “the rock” of God.

4.       Complete rebirth to do only God’s will.  

`

Nephi decides, under the direction of the Holy Ghost, to solve his overwhelming stress and challenges by moving away from his hardened, rebellious brothers. He takes his family to a safer place and once again thrives in happiness.

Do Not Despair by President Ezra Taft Benson

Humbly and gratefully I approach this sacred responsibility.

It is my hope and prayer that what I am about to say will be helpful, both physically and spiritually, in the difficult days ahead.

We live in an age when, as the Lord foretold, men’s hearts are failing them, not only physically but in spirit. (See D&C 45:26.) Many are giving up heart for the battle of life. Suicide ranks as a major cause of the deaths to college students. As the showdown between good and evil approaches with its accompanying trials and tribulations, Satan is increasingly striving to overcome the Saints with despair, discouragement, despondency, and depression.

Yet, of all people, we as Latter-day Saints should be the most optimistic and the least pessimistic. For while we know that “peace shall be taken from the earth, and the devil shall have power over his own dominion,” we are also assured that “the Lord shall have power over his saints, and shall reign in their midst.” (D&C 1:35–36.)

With the assurance that the Church shall remain intact with God directing it through the troubled times ahead, it then becomes our individual responsibility to see that each of us remains faithful to the Church and its teachings. “He that remaineth steadfast and is not overcome, the same shall be saved.” (JS—M 1:11.) To help us from being overcome by the devil’s designs of despair, discouragement, depression, and despondency, the Lord has provided at least a dozen ways which, if followed, will lift our spirits and send us on our way rejoicing.

First, repentance. In the Book of Mormon we read that “despair cometh because of iniquity.” (Moro. 10:22.) “When I do good I feel good,” said Abraham Lincoln, “and when I do bad I feel bad.” Sin pulls a man down into despondency and despair. While a man may take some temporary pleasure in sin, the end result is unhappiness. “Wickedness never was happiness.” (Alma 41:10.) Sin creates disharmony with God and is depressing to the spirit. Therefore, a man would do well to examine himself to see that he is in harmony with all of God’s laws. Every law kept brings a particular blessing. Every law broken brings a particular blight. Those who are heavy laden with despair should come unto the Lord, for his yoke is easy and his burden is light. (See Matt. 11:28–30.)

Second, prayer. Prayer in the hour of need is a great boon. From simple trials to our Gethsemanes, prayer can put us in touch with God, our greatest source of comfort and counsel. “Pray always, that you may come off conqueror” (D&C 10:5)—persistent prayer. “Exerting all my powers to call upon God to deliver me” is how the young Joseph Smith describes the method which he used in the Sacred Grove to keep the adversary from destroying him. (JS—H 1:16.) This is also a key to use in keeping depression from destroying us.

Third, service. To lose yourself in righteous service to others can lift your sights and get your mind off personal problems, or at least put them in proper focus. “When you find yourselves a little gloomy,” said President Lorenzo Snow, “look around you and find somebody that is in a worse plight than yourself; go to him and find out what the trouble is, then try to remove it with the wisdom which the Lord bestows upon you; and the first thing you know, your gloom is gone, you feel light, the Spirit of the Lord is upon you, and everything seems illuminated.” (Conference Report, 6 Apr. 1899, pp. 2–3.)

A woman whose life is involved in the righteous rearing of her children has a better chance of keeping up her spirits than the woman whose total concern is centered in her own personal problems.

Fourth, work. The earth was cursed for Adam’s sake. Work is our blessing, not our doom. God has a work to do, and so should we. Retirement from work has depressed many a man and hastened his death. It has been said that even the very fiends weave ropes of sand rather than to face the pure hell of idleness. We should work at taking care of the spiritual, mental, social, and physical needs of ourselves and those whom we are charged to help. In the church of Jesus Christ there is plenty of work to do to move forward the kingdom of God. Every member a missionary, family genealogy and temple work, home evenings, receiving a Church assignment and magnifying it are but a few of our required labors.

Fifth, health. The condition of the physical body can affect the spirit. That’s why the Lord gave us the Word of Wisdom. He also said that we should retire to our beds early and arise early (see D&C 88:124), that we should not run faster than we have strength (see D&C 10:4), and that we should use moderation in all good things. In general, the more food we eat in its natural state and the less it is refined without additives, the healthier it will be for us. Food can affect the mind, and deficiencies in certain elements in the body can promote mental depression. A good physical examination periodically is a safeguard and may spot problems that can be remedied. Rest and physical exercise are essential, and a walk in the fresh air can refresh the spirit. Wholesome recreation is part of our religion, and a change of pace is necessary, and even its anticipation can lift the spirit.

Sixth, reading. Many a man in his hour of trial has turned to the Book of Mormon and been enlightened, enlivened, and comforted.

The psalms in the Old Testament have a special food for the soul of one in distress. In our day we are blessed with the Doctrine and Covenants, modern revelation. The words of the prophets, particularly the living president of the Church, are crucial reading and can give direction and comfort in an hour when one is down.

Seventh, blessing. In a particularly stressful time, or in the anticipation of a critical event, one can seek for a blessing under the hands of the priesthood. Even the Prophet Joseph Smith sought and received a blessing under the hands of Brigham Young and received solace and direction for his soul. Fathers, so live that you can bless your own wives and children. To receive, and then consistently and prayerfully ponder, one’s patriarchal blessing can give helpful insight, particularly in an hour of need. The sacrament will “bless … the souls” (D&C 20:77, 79) of all those who worthily partake of it, and as such it should be taken often, even by the bedfast.

Eighth, fasting. A certain kind of devil goes not out except by fasting and prayer, the scripture tells us. (See Matt. 17:21.) Periodic fasting can help clear up the mind and strengthen the body and the spirit. The usual fast, the one we are asked to participate in for fast Sunday, is for 24 hours without food or drink. Some people, feeling the need, have gone on longer fasts of abstaining from food but have taken the needed liquids. Wisdom should be used, and the fast should be broken with light eating. To make a fast most fruitful, it should be coupled with prayer and meditation; physical work should be held to a minimum, and it’s a blessing if one can ponder on the scriptures and the reason for the fast.

Ninth, friends. The fellowship of true friends who can hear you out, share your joys, help carry your burdens, and correctly counsel you is priceless. For one who has been in the prison of depression, the words of the Prophet Joseph Smith have special meaning when he said, “How sweet the voice of a friend is; one token of friendship from any source whatever awakens and calls into action every sympathetic feeling.” (Teachings of the Prophet Joseph Smith, p. 134.)

Ideally, your family ought to be your closest friends. Most important, we should seek to become the friend of our Father in heaven and our brother Jesus the Christ. What a boon to be in the company of those who edify you. To have friends, one should be friendly. Friendship should begin at home and then be extended to encompass the home teacher, quorum leader, bishop, and other Church teachers and leaders. To meet often with the Saints and enjoy their companionship can buoy up the heart.

Tenth, music. Inspiring music may fill the soul with heavenly thoughts, move one to righteous action, or speak peace to the soul. When Saul was troubled with an evil spirit, David played for him with his harp and Saul was refreshed and the evil spirit departed. (See 1 Sam. 16:23.) Elder Boyd K. Packer has wisely suggested memorizing some of the inspiring songs of Zion and then, when the mind is afflicted with temptations, to sing aloud, to keep before your mind the inspiring words and thus crowd out the evil thoughts. (See Ensign, Jan. 1974, p. 28.) This could also be done to crowd out debilitating, depressive thoughts.

Eleventh, endurance. When George A. Smith was very ill, he was visited by his cousin, the Prophet Joseph Smith. The afflicted man reported: “He [the Prophet] told me I should never get discouraged, whatever difficulties might surround me. If I were sunk into the lowest pit of Nova Scotia and all the Rocky Mountains piled on top of me, I ought not to be discouraged, but hang on, exercise faith, and keep up good courage, and I should come out on the top of the heap.” (George A. Smith Family, comp. Zora Smith Jarvis, Provo, Utah: Brigham Young University Press, 1962, p. 54.)

There are times when you simply have to righteously hang on and outlast the devil until his depressive spirit leaves you. As the Lord told the Prophet Joseph Smith: “Thine adversity and thine afflictions, shall be but a small moment;

“And then, if thou endure it well, God shall exalt thee on high.” (D&C 121:7–8.)

“To press on in noble endeavors, even while surrounded by a cloud of depression, will eventually bring you out on top into the sunshine. Even our master Jesus the Christ, while facing that supreme test of being temporarily left alone by our Father during the crucifixion, continued performing his labors for the children of men, and then shortly thereafter he was glorified and received a fullness of joy. While you are going through your trial, you can recall your past victories and count the blessings that you do have with a sure hope of greater ones to follow if you are faithful. And you can have that certain knowledge that in due time God will wipe away all tears and that “eye hath not seen, nor ear heard, neither have entered into the heart of man, the things which God hath prepared for them that love him.” (1 Cor. 2:9.)

And twelfth, goals. Every accountable child of God needs to set goals, short- and long-range goals. A man who is pressing forward to accomplish worthy goals can soon put despondency under his feet, and once a goal is accomplished, others can be set up. Some will be continuing goals. Each week when we partake of the sacrament we commit ourselves to the goals of taking upon ourselves the name of Christ, of always remembering him and keeping his commandments. Of Jesus’ preparation for his mission, the scripture states that he “increased in wisdom and stature, and in favour with God and man.” (Luke 2:52.) This encompasses four main areas for goals: spiritual, mental, physical, and social. “Therefore, what manner of men ought ye to be?” asked the Master, and he answered, “Verily I say unto you, even as I am.” (3 Ne. 27:27.) Now there is a lifetime goal—to walk in his steps, to perfect ourselves in every virtue as he has done, to seek his face, and to work to make our calling and election sure.

“Brethren,” said Paul, “… but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before,

“I press toward the mark for the prize of the high calling of God in Christ Jesus.” (Philip. 3:13–14.)

Let your minds be filled with the goal of being like the Lord, and you will crowd out depressing thoughts as you anxiously seek to know him and do his will. “Let this mind be in you,” said Paul. (Philip. 2:5.) “Look unto me in every thought,” said Jesus. (D&C 6:36.) And what will follow if we do? “Thou wilt keep him in perfect peace, whose mind is stayed on thee.” (Isa. 26:3.)

“Salvation,” said the Prophet Joseph Smith, “is nothing more nor less than to triumph over all our enemies and put them under our feet.” (Teachings of the Prophet Joseph Smith, p. 297.) We can rise above the enemies of despair, depression, discouragement, and despondency by remembering that God provides righteous alternatives, some of which I have mentioned. As it states in the Bible, “There hath no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it.” (1 Cor. 10:13.)

Yes, life is a test; it is a probation; and perhaps being away from our heavenly home we feel sometimes, as holy men in the past have felt, that “they were strangers and pilgrims on the earth.” (See D&C 45:13.)

Some of you will recall in that great book Pilgrim’s Progress by John Bunyan that the main character known as Christian was trying to press forward to gain entrance to the celestial city. He made it to his goal, but in order to do so, he had to overcome many obstacles, one of which was to escape from the Giant Despair. To lift our spirit and send us on our way rejoicing, the devil’s designs of despair, discouragement, depression, and despondency can be defeated in a dozen ways, namely: repentance, prayer, service, work, health, reading, blessings, fasting, friends, music, endurance, and goals.

May we use them all in the difficult days ahead so that we Christian pilgrims will have greater happiness here and go on to a fullness of joy in the highest realms of the celestial kingdom is my prayer in the name of Jesus Christ. Amen.

LDS resources for mental health and suicide prevention.

Here is a link to the LDS Suicide Prevention page.

Here is a link to the LDS Mental Health page.

One-Liners to Help Your Thoughts Go Up!

Some Basic RI (Recovery, International) CBT Tools

These one-liners saved my life.  Choose your favorites and keep them nearby.

• ·     Endorse yourself like an ever-flowing stream. (This is HUGE!)
•       Endorse yourself for the effort, and not the outcome. (This is a big one!!!)
•    We need to treat our mental health as a business, and not a game.
• ·        Helplessness is NOT hopelessness.
• ·        Humor is our best friend, temper (judging self and others) is our worst enemy.  A sense of humor is a strong antidote against fear.
• ·        If you can’t change a situation, you can change your attitude towards it.
• ·        Be self-led, not symptom-led.
• ·        “Averageness” aka “Universality” means if it has happened to one other person, you are not alone, and you’re not unusual—there’s hope for you.
• ·        Nervous symptoms and sensations are distressing, but not dangerous.
• ·        Temper (judgment) is usually blindness to the other side of the story.
• ·        Comfort is a want, not a need. (We can act our way into right thinking.)
• ·        There is no right or wrong in the trivialities of daily life.
• ·        Calm begets calm, temper begets temper.
• ·        Don’t take “our own Dear Selves” too seriously.
• ·        Feelings should be expressed (to understanding parties), and temper suppressed.
• ·        Some people have a passion for self-distrust.
• ·        Temper (judgments, or “shoulds”) maintains and intensifies symptoms.
• ·        Do things in part acts.
• ·        Have the courage to make a mistake.  It takes courage to make a mistake.
• ·        Feelings aren’t facts.
• ·        Do the things you fear and hate to do. 
• ·        Fear is a belief—and beliefs can be changed.
• ·        Every act of self-control brings a measure of self-respect.
• ·        Decide, plan and act.
• ·        When you’re in duality, any decision will help steady you.
• ·        Anticipation is often worse than the realization.
• ·        With racing thoughts, replace an insecure thought with a secure thought.
• ·        Bear the discomfort, and comfort will come.
• ·        Self-appointed expectations lead to self-induced frustrations.
• ·        We must manage our expectations (we usually need to lower them.)
• ·        People do things that annoy us, not to annoy us.
• ·        Knowledge tells you what to do, practice tells you how to do it.
• ·        Muscles can be commanded to do what one fears to do. (The muscular system and The Will can override the central nervous system!)
• ·        Your muscles can re-train your brain (this has been scientifically proven.)
• ·        Tempers are frequently uncontrolled, but not uncontrollable.
• ·        Temper tends to block logic.
• ·        Objectivity terminates panic.
• ·        Concept of Exceptionality (either I'm the worst, the sickest, beyond God's love, etc.)
• ·        Wanting to be exceptional, but afraid you aren’t even average.