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Resources Basic Information Introduction to Bipolar Disorder Introduction to Bipolar Disorder and Mood DisordersEnergy States: Mania and Manic EpisodesHypomania and Hypomanic Episodes DefinedBipolar Disorder - Major Depressive Episodes and Mixed FeaturesRecognized Types of Bipolar DisorderBipolar Disorder Versus Other Conditions Current Understandings of the Causes of Bipolar Disorder Prevalence and Course of Bipolar DisorderContemporary Understanding of Bipolar Disorder: Causes and OutcomesBipolar Causes: Diathesis-Stress HypothesisBipolar Causes: GeneticsNeurochemistry and Endocrinology in Bipolar DisorderImmunology and Bipolar DisorderBody Rhythms and Bipolar DisorderBrain Imaging and Bipolar Disorder Diagnosis of Bipolar Disorder Bipolar I DisorderSpecifiers for Bipolar and Related DisordersBipolar II Disorder and CyclothymiaOther Forms of Bipolar Disorder Medication Treatments for Bipolar Disorder Bipolar Medication TreatmentBipolar Disorder Treatment - LithiumBipolar Disorder Treatment - Valproate and CarbamazepineBipolar Disorder Treatment - Lamotrigine and Calcium Channel BlockersBipolar Disorder Treatment - Antipsychotic Medications and Omega-3 fatty acidsBipolar Disorder Treatment - Antidepressant Medications Psychotherapy and Other Treatments Bipolar Disorder Treatment - Hospitalization and Electroconvulsive TherapyBipolar Disorder Treatment - PsychotherapyBipolar Disorder Treatment - Cognitive Behavioral Therapy (CBT)Bipolar Disorder Treatment - Cognitive Behavioral Therapy (CBT) ContinuedBipolar Disorder Treatment - Family Focused Therapy and Interpersonal/Social Rhythm Therapy Self-Help and Helping Others Self-Help for Bipolar DisorderHow Family And Friends Can Help Those with Bipolar DisorderBipolar Disorder SuicideHow Family and Friends of Those with Bipolar Disorder Can Help Themselves References and Reading List Bipolar Disorder Reading ListBipolar Disorder References More Information An Interview with Meg Hutchinson on Music and living with Bipolar DisorderWise Counsel Interview Transcript: An Interview with Lorna Hyde Graev on Living With Bipolar DisorderWise Counsel Interview Transcript: An Interview with Yulonda Brown on Surviving Abuse and Bipolar Tests Goldberg Mania Questionnaire Latest News What's Best for Treating Bipolar Disorder?More Are Turning to Pot When Depressed – But Does It Help or Harm?Vitamin D Won't Reduce Risk of DepressionCould Botox Injections Relieve Depression?Schizophrenia and Bipolar Disorder Share Genetic Roots Questions and Answers Does This Sound Like Bipolar?Do I Have Adult ADD?Why do I Have These Mood Swings?BipolarSoon to be 15 Year Old Step Daughter Who is Physically Abusive to Family MembersI Can't control my Mind Anymore, do I Need to Leave?Bipolar Medications That do not Cause Sexual Dysfunction Bipolar or Depressed or Neither?How Can I Help my Fiancé?DepressionIllness or Exhaustion?Am I Really That Messed Up?Intrusive Thoughts?What's the Best Option?Bipolar TeenMorbid Jealousy?Trying to Save 37 Years of Marriage With My Bipolar HusbandBipolar Obsessive Thoughts and False Memories Mentally ill DaughterIs There Something Wrong With Me?Bipolar Girlfriend 55 Years OldAm I Always Going to Feel Like This?Bipolar Teen Son, ........Bipolar Disorder and False and Displaced Memories?I Just Feel So Depressed Helping and Watching a Friend's Recurrent Depression?Boyfriends DaughterIntrusive Thoughts!?Serious Manic Episode Plus AlcoholDiagnosis Second OpinionParanoid ThoughtsBipolar Disorder and ADHDWill He Hit Me Eventually? 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	Elisha Goldstein, Ph.D. A blog about mindfulness, stress-reduction, psychotherapy and mental health.
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I often ask my patients to give me a breakdown of their to-do lists. At times I'll even have them write it out on a piece of paper so we can both see it. People usually list all the errands they need to run, the various things that need to get done around the house, and other projects surrounding work. Sound familiar? While the list is being recited there is one critical aspect that I am listening for...them.  Nine times out of ten or more, there is no sign of any personal time for them that day. So, naturally I ask, "Where are you on this list?" The response I get is usually one of confusion. It is so foreign for many of us to grasp the idea that in order to be effective in our day to day, it's imperative that we take care of ourselves. So what can we do?

Here is a list of 3 things to do today:

1.       Top of the list - Write out your to do list, or if it already written out, put yourself on the top of the list. Write the word ME in capital letters.

2.       Pleasure - Find something pleasurable to do and put it next to ‘ME'.  it could be something as simple as taking a gentle walk, to getting a manicure/pedicure, to just singing around the house.

3.       Lovingkindness - Take a few moments to do the following 3 things.

• Think of kind wishes for yourself and spend a few moments saying them. For example, a common lovingkindness practice instructs us to say things like: "May I be healthy, May I be happy, May I be safe, May I be free from fear."
  
  
• Well wishes for a loved one - Sometimes when we're not feeling well, we become overly absorbed in our own heads and it's good to step out. So we can take these same well wishes and wish them to friends.
  
  
• Well wishes to your community and/or the world - We can even expand these same wishes to our family, or larger community, or the world. Take a moment to try this out and see how you feel after.  In an earlier blog I wrote out more extensive instructions in doing this practice.

The point in all of this is for us to really look at if we are putting ourselves as priorities on our lists day to day. Just making a shift in taking care of ourselves or even intentionally wishing ourselves well could make a big difference in our day to day life.

Don't take my word for it, try it out for yourself.

As always, please share your thoughts and questions below. Your additions here provide a living wisdom for us all to benefit from.

Elisha Goldstein, Ph.D. is a clinical psychologist in private practice in West Los Angeles and is author of the upcoming book The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations.

Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety, and Depression, Mindful Solutions for Addiction and RelapsePrevention, and Mindful Solutions for Success and Stress Reduction at Work. -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist.

If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

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Thank you!

Well Wishes for you - Kaye - Jul 9th 2012

As a 2nd year psychotherapy student, learning all about healing, relating & brain wiring, I was so touched to read your simple steps for self care and lovingkindness. I will now go to sleep with a smile & a warm heart after a difficult period in my life. Thank you. This is such important work!

Love and Blessings to you!

Kaye

Me Too - chris - Apr 10th 2012

Just overwhelmed and hopeless.  Your artical made me see the light and remember how powerful these teachings are.  Thanks! Thanks Thanks!

Thanks !!! - Subroto Karmokar - Apr 4th 2009

Dear Elisha,

Thanks for your really helpful articles. I was feeling very depressed when I woke up this morning at 4.00 am. I did a search on the net and came across your articles. I really appreciate the time you spent in creating this articles and are helpful to people like us.

Blessings from me and thanks.

Regards

Subroto