Psychology Self-Help | Self Help

Romance Ebooks (Harlequin + Avon + and More)
Fiancee by Mistake : Kate Walker




Code:
http://rapidshare.com/files/33452192/KW-FinceeByMstk.rar





When his brothers fiancee leaves him for another man, a roguish actor agrees to track down this woman and hold her at his cottage until his brother can talk sense into her. Everything goes according to plan until he discovers that he has taken the woman's cousin. His mistake sets off sparks between them, but shes on the verge on answering another marriage proposal. Though the tone is too dark, FIANCEE BY MISTAKE by Kate Walker has some heated scenes and interesting characters.



Her Sister's Baby (Harlequin Superromance No. 627) - Janice Kay Johnson



Code:
http://rapidshare.com/files/33455660/JKJ-HrSstrsBby.rar





Colleen will do anything for her sister Sheila, including having her baby. Sheila's husband, Michael, wants a baby, too. When Colleen offers to be a surrogate for his wife, he's deeply grateful. Then an accident takes Sheila's life, and Colleen and Michael turn to each other in their sorrow only to discover an unacknowledged attraction.



Too Tough To Tame : Annette Broadrick



Code:
http://rapidshare.com/files/33463105/AB-2tgh2tme.rar




Dominic Chakaris doesn't know why artist Kelly MacLeod painted an unflattering portrait of him, but after meeting her he no longer cares—he wants her. Kelly believes Dominic is responsible for her family's destruction, yet she wants him. And when their relationship turns passionate Kelly has trouble connecting the gentle lover with the ruthless businessman—something she fears could destroy her. Annette Broadrick's TOO TOUGH TO TAME is a romance of contrasts—Dominic is the dark brooding hero, and Kelly the light that guides him down the path to love.



Barbara Boswell : Family feud



Code:
http://rapidshare.com/files/33463106/BB-FmlyFud.rar





When A Man Loves A Woman : Bonnie K. Winn



Code:
http://rapidshare.com/files/33463107/BKW-WhnAMnLuvAWmn.rar




Separated when they were teenagers in love, now the hero and heroine discover each other a world away, a decade later. Separated when he went into the witness protection program, they never thought they'd see each other again until destiny stepped in. And these two are fated for each other. It's the kind of love you know should be forever, the kind of romance that makes me a believer. I love this author!




Playing By The Baby Rules : Michelle Celmer



Code:
http://rapidshare.com/files/33463112/MC-PlyngBythBbyRls.rar





SLEEPING WITH HER BEST FRIEND... Sweet-yet-hard-nosed lingerie store owner Marisa Donato wanted a baby in the worst way, but falling in love with a potential father candidate was not an option. So, Marisa wondered, should she hit up a sperm bank...or go about making a baby the old-fashioned way? Enter Marisa's best friend, Jake, whose looks and charm weakened her knees...and her resistance.

Man-about-town Jake Carmichael lusted after his gal pal, but didn't feel worthy of true love and family. While he volunteered his services as father of her child, in his heart he hoped to be her forever lover. But when passions grew hot, could Marisa and Jake handle a love that broke all the rules...?


Baby & the Beast : Laura Wright




Code:
http://rapidshare.com/files/33463111/LW-BbyNthBst.rar






Pregnant and stuck in the middle of nowhere with a broken down car wasn't something she expected nor wanted for Isabella. She was on her way to her old hometown to start a new life but somehow got stuck in the cold. A familiar face in the name of Michael Wulf, one of the known available rich bachelor in the country, came to rescue her from the harsh snow.

Shortly after, Isabella gave birth to her daughter, Emily, and that unexpectedly change Michael's routine as they were stuck together in his mansion in an amount of time due to the sudden storm that have gotten worse. Due to their, especially his, past; they tried to live with each other and bear each other's company. Overtime, their herats tugged for each other but Michael fought it off, trying to push her away for Isablella and Emily's own good.

This is good quickie for me. The characters interacted with each other well, emotionally tugging. The plots actually pulled you in. I've enjoyed reading this one and I'm not into reading romances either.


Tori Carrington - Skin Deep



Code:
http://rapidshare.com/files/33463114/TC-SknDeep.rar







Tori Carrington's SKIN DEEP is the dream relationship of most women, falling in love with your best friend. Yeah, an age old plot line, but it works very well once again. Kyra gets dumped and decides she needs a change, so she turns herself into a sexier version of herself. Her best friend, Michael, can't stand other men seeing the new fleshier and sexier version. He realizes he wants that sassy woman just for his pleasure! But dare they risk their freindship to become intimate? Sparks fly off the pages when these two get together. Very steamy and very entertaining!


The Sicilian's Christmas Bride : Sandra Marton



Code:
http://rapidshare.com/files/33463113/SM-ScilinsCrstmsBrde.rar





Sicilian tycoon Dante Russo has become rich and successful the hard way. So there's no mercy in his heart when he hears that Taylor Sommer's business is struggling. She's the woman who ended their affair three years ago, and her present plight is perfect--for Dante to blackmail her back into his bed and get his desire for her right out of his system.

Tally's now the mother of a lovely little girl, news which only serves to harden Dante's heart further and intensify his need to possess. But rich and ruthless though he may be, even Dante isn't immune to the magic of Christmas and the miracles it brings….


HER COUNTERFEIT HUSBAND : Carla Cassidy



Code:
http://rapidshare.com/files/33463108/CC-HrCntrfeitHsbnd.rar





A month after her spouse disappears in an apparent climbing accident, a pregnant woman is surprised by a knock on the door and the appearance of an amnesiac claiming to be HER COUNTERFEIT HUSBAND . But even though he looks just like him, his behavior is definitely different; Carla Cassidy delivers an emotionally intense romance with a clever touch of intrigue.


A BABY FOR EMILY : Ginna Grey



Code:
http://rapidshare.com/files/33463109/GG-ABby4Emly.rar





Finally there's going to be A BABY FOR EMILY , but her joy is shattered when her husband dies—in another woman's arms! When her brother-in-law Dillon steps in to help, Emily is overjoyed. But Dillon's reasons are far from selfless—not only does he love Emily, but also his feelings for the baby run deeper than those of an uncle. Ginna Gray's romance is like a quilt—piece by piece the story unfolds until finally the picture emerges of a man's struggle to understand his place in his family, and to claim the only woman he's ever loved.


Protector With A Past : Harper Allen



Code:
http://rapidshare.com/files/33463110/HA-PrtctrWthAPast.rar





When her job took its toll on her, a young woman left the man of her dreams and her career behind to spend two years in a self-imposed exile. She would have remained that way if he hadnt shown up on her porch with a child in his arms who needed help only she could give. Now the two are forced to work together to right a wrong and begin healing old scars. Talented Harper Allen has created an emotionally wrenching story with well-defined characters readers can empathize with in PROTECTOR WITH A PAST

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My apologies for the delay in posting. Things have been crazy at this end. My wife and I have found children ranging in age from 11 to 10 months. Lately the baby has been having some frightening health issues but I think she'll be fine in the long run.

Also, I've been coaching my 9 year old's soccer team this year. And the team has been simply awesome. They are undefeated after 10 games in the Mustang Soccer league which is highly competitive. And we have not even focused on trying to win. We focus on playing to our potential and putting forth best effort. Before each game, I do a simple sports psychology technique to put them in the 'zone' called the Circle of Power. And they go out and tear it up. That's been a blast.

However, my topic today is creativity and ways that you can encourage your own creativity.

It seems that most geniuses and great artists throughout the past have all had muses. Da Vinci, Picasso, Van Gogh, John Lennon - many of the greats had partners which inspired their creativity. Just like a peacock, men use creative expressions of music, art, poetry, writing and other areas to attract partners.

Psychologists at Arizona State University recently discovered that men - but not women - were significantly more creative and inspired afer picturing a beautiful woman (or a hot date). On the other hand, women were inspired when they imagined the perfect long-term mate. The difference here is one of time. Men were inspired by imagining a short-term, highly attractive date. Women were inspired by imagining a long-term, attractive, emotionally intelligent partner.

Surprisingly, picturing these attractive individuals worked better to spark creativity than did the offer of money to create.

So, it seems that the simple act of thinking about mating, mates and dates turns up those creative juices. Imagine that!

Dr. John Schinnerer
Author, Psychologist, Founder, and Coach
Guide To Self: The Beginner's Guide To Managing Emotion and Thought

Copyright 2005-2006. Dr. John Schinnerer and Guide To Self, Inc. All rights reserved

Dynamic, Inspiring, Authoritative, Brian Tracy has been celebrated by over 2 million people in 23 countries. One of America’s premier speakers on the subject of human potential and personal achievement, Tracy is the author of almost two dozen business-related bestsellers.

16 eBooks & 3 Audio books

Application Includes the following eBooks:
01- Time Power
02- Focal Point
03- Eat That Frog
04- Million Dollar Habits
05- Turbo strategy
06- Turbo Coach
07- The Psychology of Achievement
08- How to Master The 12 Critical Factors Of Unlimited Success
09- Getting Rich Your Own Way
10- 50 Success Classics Winning Wisdom For Work and Life
11- How To Get Everything You Want Faster Than You Ever Thought Possible
12- 21 Success Secrets of Self-Made Millionaire
13- Principles of Success
14- A Guide For Creative Thinking
15- 21 Absolute Unbreakable Laws Of Money
16- 7 Simple Steps For Setting And Achieving Your Goals


Audio Books:
17- Accelerated Learning Techniques You Are A Genious
18- 21 Ways to Double Your Productivity
19- 21 Ways to Stay In Love Forever


Brian Tracy is one of America's leading authorities on the development of human potential and personal effectiveness. He's a dynamic and inspiring speaker with a wonderful ability to inform and inspire audiences toward peak performance and high levels of achievement .Brian Tracy has produced more than 100 hours of audio and video learning programs covering the entire spectrum of human and corporate performance. These programs, which have taken more than 20 years of research and experience to develop, are some of the best-selling learning tools in the world.


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Guide To Self:The Beginner's Guide To Managing Emotion and Thought
By Dr. John Schinnerer

**FOR IMMEDIATE RELEASE**

EDITORS: For review copies or interview requests, contact:
Promotional Services Department
Tel: 925-944-3440

Email: pressreleases@authorhouse.com
(When requesting a review copy, please provide a street address.)

Guide to Self: Psychologist Shows Readers How to Manage Emotions, Thoughts in New Book


ALAMO, Calif. – Emotions are the foundation of everything people say, think and do, says John L. Schinnerer, Ph.D., author of the new book, Guide to Self: The Beginner’s Guide to Managing Emotion and Thought (now available through AuthorHouse). In his book, Schinnerer helps readers find greater success and happiness at home and at work through awareness and management of their emotional landscape.

Despite the fact that emotions can vary greatly from person to person, Schinnerer discovered that emotional states can be managed by raising awareness of the current emotions, underlying mood and biological temperament. “Most people are born and die with the exact same temperament because they don’t realize that they have the power to change it to their liking,” he says.

Schinnerer explains to readers how they can change their emotions for the better, supported by peer-reviewed scientific research from top universities throughout the world, he says. Within the science, Schinnerer also incorporates spirituality and ethical awareness into his methods. “There is a growing awareness that spirituality is integral to a person’s well-being,” he says. “A full 85 - 95 percent of Americans believe that spiritual faith and religious beliefs are closely tied to their emotional and mental health, and they’re right!”

With a holistic approach to thoughts, emotions and spirituality, Schinnerer’s step-by-step guide helps readers manage thoughts and feelings to realize their potential, resulting in less suffering and more happiness, he says. “You are far more powerful than you ever dared to dream. You can have a profound impact on your emotions, your thoughts and your happiness,” says Schinnerer.

Schinnerer holds a doctorate in psychology from the University of California at Berkeley and has 12 years of experience in research and practice. He is the founder of Infinet Assessment, a psychological testing company that uses new methodology to evaluate emotional IQ, traditional IQ, ethics, personality traits and knowledge for success in the workplace. Schinnerer is also the president of Guide to Self, a company dedicated to coaching executives and managers on the best practices for emotional management, the single best predictor of success for white collar jobs. He hosted “Guide to Self Radio” in the San Francisco Bay Area for a year, airing more than 200 shows. Guide to Self is Schinnerer’s first book. More information can be found at www.guidetoself.com.

AuthorHouse is the premier publishing house for emerging authors and new voices in literature. For more information, please visit www.authorhouse.com.

###

Dr. John Schinnerer, Guide To Self, Inc. copyright 2005-2006.All rights reserved

Recent research from Shelley Taylor at UCLA shows that a kind, caring and supportive family environment can actually turn off a gene linked to depression.

Source: University of California - Los Angeles

Date: October 13, 2006


Early Family Experience Can Reverse The Effects Of Genes, Psychologists Report

Early family experience can reverse the effect of a genetic variant linked to depression, UCLA researchers report in the current issue of the journal Biological Psychiatry.

Among children from supportive, nurturing families, those with the short form of the serotonin transporter gene (known as 5-HTTLPR) had a significantly reduced risk for depression, found the UCLA team, under the direction of Shelley E. Taylor, UCLA distinguished professor of psychology and an expert in the field of stress and health. The research team also found that among children from emotionally cold, unsupportive homes marked by conflict and anger, those with the short form of the 5-HTTLPR gene were at greater risk for depression, as some previous research has also shown.

The 118 young adult men and women who participated in the study completed assessments of depression, early family environment and current stress. They were asked, for example, how often they had been loved and cared for, shown physical affection or insulted and sworn at by their families. Saliva samples were used to determine if the participants' standing on the 5-HTTLPR had two short alleles (s/s), a short and a long allele (s/l) or two long alleles (l/l) for the serotonin transporter gene. (An allele is any of several forms of a gene.)

The research showed that a person's likelihood of developing symptoms of depression was not predicted by the particular combination of alleles alone; rather, it was the combination of the person's environment and genetic variant s/s that determined whether the person experienced symptoms of depression, said Taylor, principal investigator on the study.
Among the study's implications is that the short form of the 5-HTTLPR is "highly responsive to environmental influence" and, rather than predicting risk for depression, its effects vary substantially, depending on how supportive the external environment is, Taylor said.

These conclusions were bolstered by parallel evidence collected by the team showing that a supportive environment reduced the risk of depression among those with the s/s form of the 5-HTTLPR gene, while those experiencing a great deal of stress in their lives had an increased risk of depressive symptoms if they had the s/s variant of the gene. "Genes are not destiny," Taylor said. "Although some genes confer particular risks, others, such as variants of the 5-HTTLPR, are clearly highly responsive to input from the early and current environment. That means, among other conclusions, that there is an important role that parents and even friends can play in providing protection against the risk of depression that stress can confer." The study adds a new component to evidence that the environment can regulate biology and steer the effects of genetic predispositions.

"It indicates just how important a loving and caring family can be," said Baldwin Way, a co-investigator on the project. The other members of the research team, from UCLA's department of psychology and department of psychiatry and biobehavioral sciences, are William Welch, Clayton Hilmert, Barbara Lehman and Naomi Eisenberger.

Taylor was honored Oct. 7 with the inaugural Clifton Strengths Prize, which recognizes the life and work of Donald O. Clifton, past chairman of The Gallup Organization. The prize, which will be presented every two years, recognizes groundbreaking theory, research and practice in "strengths-based psychology." Clifton's philosophy was for people to focus on what was positive and right with themselves and to build on their strengths to achieve their full potential, Gallup said. Taylor's research showing how a supportive environment reverses the impact of a genetic risk factor is an example of the work for which she was honored.

The research published in Biological Psychiatry was federally funded by the National Institute of Mental Health, and the National Science Foundation, with additional funding from and UCLA's Center for Psychoneuroimmunology.

In previous research, Taylor and UCLA colleagues, including psychology professor Rena Repetti, reported strong evidence that children who grow up in risky families often suffer lifelong health problems, including cancer, heart disease, hypertension, diabetes, obesity, depression and anxiety disorders, as well as early death (Psychological Bulletin, March 2002, Vol. 128, No. 2, pp. 330--366). A child's genetic predispositions may be exacerbated by the family environment, and this combination can lead to the faster development of health problems in risky families, which may be more debilitating than they would be in a more nurturing family, the researchers found.



Guide To Self(C) 2005-2006.

http://selfhelp-ebooks.blogspot.com/2008/12/lots-of-self-improvement-ebooks.html
http://selfhelp-ebooks.blogspot.com/2008/12/75-self-help-classics.html
http://selfhelp-ebooks.blogspot.com/2008/12/brian-tracy-success-mega-pack.html

For self help ebooks please visit above link, below link are dead.
=============================================================

Collection 1
10 Essential Key To Personal Effectiveness.pdf
10 Life Changing Technologies.pdf
100 Action Principles - By Bill Fitzpatrick.pdf
101 Golden Keys To Success And Fullfillment In Life.exe
101 Things I've Learn In My 50 Trips Arond The Sun.pdf
12 Dirty Habits That Prevent You From Developing Exceptional People Skill.pdf
18 Powerful Words And Their Usage - Kenrick Cleveland.pdf
21 Success Secrets - Brian Tracy.pdf
38 Ways To Win An Argument.pdf
50 Self-Help Classics - 50 Inspirational Books To Transform Your Life.pdf
7 Little Known Success Secrets Of The Rich And Famous.pdf
7 Part Affirmations.exe
9 Ways To Get The Most Out Of Any Book.doc
A Guide For Creative Thinking By Brian Tracy.pdf
Abcs Of A Successful Selling Career - Tom Hopkins.pdf
Acres Of Diamonds - Russell Conwell.pdf
Aim At The Right Target.wma
Amacom.Time Power.pdf
America At The Point Of No Return!.pdf
Anthony Robbins - Personal Power Ii.pdf
Are Your People Gung Ho.wma
As A Man Thinketh - James Allen.pdf
Be A Successfull Consultant - An Insider Guide To Setting Up And Running A Consultancy
Practice.pdf
Best Of Jim Rohn.doc
Boc Proctor - Making The Impossible Possible.pdf
Brian Tracy - The-Keys-To-Self-Acceptance.pdf
Brian Tracy - Thinking Big.doc
Buzan, Tony - Speed Memory.pdf
Buzan, Tony - Super Creativity.pdf
Buzan, Tony - Use Your Head.pdf
Buzan, Tony - Use Your Memory.pdf
Can You Believe It - Vic Johnson.pdf
Career - Career Warfare 10 Rules For Building A Successful Personal Brand And Fighting To
Keep It.chm
Career - Resilience At Work How To Succeed No Matter What.pdf

hxxp://rapidshare.de/files/23060565/Self_Improvement_01.zip


Collection 2
Charles Faulkner - Creating Irresistible Influence.pdf
Charles Faulkner - Metaphors Of Identity Booklet.pdf
Complete Idiot's Guide To Verbal Self-Defense - Isbn 0028627415 - 559s.pdf
Covey Stephen - The Seven Habits Of Highly Effective People.pdf
Dale Carnegie - Goldenbook.pdf
David Lieberman - Never Be Lied To Again - Get The Truth Out Of Anyone.pdf

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Collection 3
Charles Faulkner & Steve Andreas - Nlp The New Technology Of Achievement.pdf

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Collection 5
Habit.Busting.A.10-Step.Plan.That.Will.Change.Your.Life.pdf

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Collection 6
How To Be Happy At Work - A Practical Guide To Career Satisfaction.pdf
How To Speed Read.doc
How To Think Like A Computer Scientist Learning With Python.pdf
How To Think Like Benjamin Graham And Invest Like Warren Buffett.pdf
How To Think Like The Worlds Greatest High-Tech Titans.pdf
How Would You Move Mount Fuji.pdf
Imprint Books - 2003 - Mondays Stink!.chm
Inside The Minds Of Winners.pdf
It Takes Different Strokes For Different Folks.wma
Jack.Welch.Winning.pdf
Jesus Ceo.pdf
Jossey Bass - Creativity At Work.pdf

hxxp://rapidshare.de/files/23062397/Self_Improvement_06.zip

Collection 7
I.Went.To.College.For.This.pdf

hxxp://rapidshare.de/files/23066784/Self_Improvement_07.zip

Collection 8
Jack Canfield - The Power Of Focus.pdf

http://rapidshare.de/files/23068760/Self_Improvement_08.zip

http://selfhelp-ebooks.blogspot.com/2008/12/lots-of-self-improvement-ebooks.html
http://selfhelp-ebooks.blogspot.com/2008/12/75-self-help-classics.html
http://selfhelp-ebooks.blogspot.com/2008/12/brian-tracy-success-mega-pack.html

For self help ebooks please visit above link, below link are dead.
=============================================================

Collection 9
Jossey-Bass Dont Give Me That Attitude 24 Rude Selfish Insensitive Things Kids Do And How To
Stop.pdf
Keys To Becoming Confident.pdf
Lead The Field - Earl Nightingale.doc
Leil Lowndes - Conversation Confidence - Workbook.doc
Leil Lowndes - Conversation Confidence - Workbook.pdf
Lessons From Jack Welch.pdf
Loophols Of The Rich.pdf
Love Yourself Into Life.pdf
Make Your Own Miracle - Achieve The Impossible.pdf
Mastermind Marketing - Jay Abraham.doc
Mcgraw Hill - No Lie Truth Is The Ultimate Sales Tool.pdf
Mcgraw Hill - Who's Pulling Your Strings (How To Break The Cycle Of Manipulation And Regain
Million Dollar Habits Brain Tracy.pdf
Millionaire Women Secrets Of Success.pdf
Napoleon Hill - Think And Grow Rich.pdf
Next Economy E 03.pdf
Nicholas.Brealey.Publishing.Living.The.80.20.Way.Work.Less.Worry.Less.Succeed.More.Enjoy.Mor
e.Isb.chm
Nlp - 7 Keys To Personal Change.doc
Nlp Reading Body Language For Seduction.pdf
Non Verbal Communication.pdf
Principles Of Success - Brian Tracy.pdf
Russ Kick 50 Things Youre Not Supposed To Know Ebook-Een.pdf
Satisfied Customers Aren't Enough.wma
Say It Right The First Time.pdf

hxxp://rapidshare.de/files/23064944/Self_Improvement_09.zip

Collection 10
Robert Greene - The 48 Laws Of Power.pdf

hxxp://rapidshare.de/files/23065058/Self_Improvement_10.zip

Collection 11
Lawrence Erlbaum Associates - 2004 - Experiments With People Revelations From Social
Psychology -.pdf

hxxp://rapidshare.de/files/23067467/Self_Improvement_11.zip

Collection 12
Roger Love - Set Your Voice Free.pdf
Self-Employment - From Dream To Reality.pdf
Seven Steps To Goal Setting.pdf
Shad Helmstetter - What To Say When You Talk To Your Self.pdf
Shiv.Khera.You.Can.Win.pdf
Simple Steps To Impossible Dreams.pdf
Skconfidence.pdf
Skmemory.pdf
Skperseverance.pdf

hxxp://rapidshare.de/files/23067162/Self_Improvement_12.zip

Collection 13
Strategies 4 Success.pdf
Superpowermemory.pdf
Taking The Initiative When You Don't Have Power.wma
The 3 Most Powerful Ways To Get Yourself To Achieve Anything Despite Pressure, Deadlines,
And Pro.pdf
The Best Kept Secrets Of Great Communicators.pdf
The First Time Manager.pdf
The Gentle Art Of Verbal Self-Defence - Suzette Elgin.doc
The New Nlp - Abundance.doc
The One Minute Manager - Blanchard & Johnson.pdf
The People Puzzle.doc
The Principles Of Excellence.pdf
The Science Of Getting Rich - Wallace D Wattles.pdf
The Ugly Truth About Milton Friedman.pdf

hxxp://rapidshare.de/files/23067707/Self_Improvement_13.zip

Collection 14
The Ultimate Career Success Workbook.chm
The Winner's Circle - R J Shook.pdf
The Worst Case Scenario Survival Handbook.pdf
The.Photoreading.Whole.Mind.System.Ebook-Een.pdf
Time Power By Brian Tracy.pdf
Tips For Increasing Reading Speed.pdf
Tony.Buzan.-.Use.Your.Memory.pdf
Turbocoach A Powerful System For Achieving Breakthrough Career Success Brian Tracy.pdf
Turbocoach A Powerful System For Achieving Breakthrough Career Success.pdf
What Smart People Do When Dumb Things Happen At Work.chm
Who Am I A Book That Will Change Your Life .....pdf
Who's Pulling Your Strings (How To Break The Cycle Of Manipulation And Regain Control Of
Your Lif.pdf
Whos Pulling Your Strings How To Break The Cycle Of Manipulation And Regain Control Of Your
Life .pdf

hxxp://rapidshare.de/files/23067575/Self_Improvement_14.zip

Collection 15
Wiley Create Your Own Future How To Master The 12 Critical Factors Of Unlimited Success.pdf
Wiley,.How.To.Feed.Friends.And.Influence.People.(2005).Yyepg.Lotb.pdf
Winning Attitude.pdf
Working Identity Unconventional Strategies For Reinventing Your Career - Harvard Business
School.chm
Working Peoplesmart 6 - Strategies For Success.chm
You Can Win - A Step By Step Tool For Top Achievers By Shiv Khera.pdf
Your Forces And How To Use Them - Christian Larson.pdf
Zig Ziglar - Goals Pro Chart.pdf
Zig Ziglar - Self-Talk.pdf

hxxp://rapidshare.de/files/23066225/Self_Improvement_15.zip

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Hey! Dr. John Schinnerer here! I am a U.C. Berkeley-trained psychologist. Having done some research into supplements and mood, I thought I’d contribute to the conversation. To begin with, here are the ground rules of natural supplements which affect the brain.

First, these recommendations are only for those who are interested in living a longer and happier life, those of you who want to maintain a healthy brain throughout your life based on the latest in scientific research.

The best approach to getting the nutrients to your brain depends upon the ability to combine a healthy approach to life with the right combination of nutrients in the correct dosages. Our brain requires a lot of supplements in small dosages as opposed to one supplement in a large dose. This fact is demonstrated by Ray Kurzweil, co-author of the Fantastic Voyage: Live Long Enough to Live Forever, who takes 250 supplements per day. In contrast, I take 30 supplements per day. I am still playing catch up to Ray’s knowledge base.

Second, each nutrient has an ideal dosage for you. If you take too much, it may result in negative side effect. Be careful when taking two or more supplements together as their effects might be cumulative and build upon one another.

Third, you want to start with a low dose and slowly increase it over time – days or weeks – to avoid side effects.

Fourth, most of the supplements are best taken in the morning.

Fifth, don’t assume that all supplements available on the pharmacy shelf are effective or safe. What I’m sharing with you is the latest info on supplements as of today. This knowledge base is likely to change down the road.

Finally, always talk to your doctor prior starting any routine that involves supplements.

Please understand that there is still a great deal that we don’t know about the brain and its nutritional requirements. The brain is one of the last frontiers to be explored and understood by humankind. You need to decide for yourself which supplements are right for you.

So, without further ado, here are a few of the latest, scientifically proven ways to safeguard your brain and create a happier mood.

5-HTP

Low levels of serotonin (a chemical in the brain) are related to obsessive thoughts, compulsive behaviors, interrupted sleep, aggressiveness, moodiness, overfocusing and rigid thinking. 5-HTP helps sleep, improves your mood, and decreases irritability by increasing the serotonin levels in the brain. A number of double blind studies have shown 5-HTP to be as effective as antidepressant medication when treating depression.

Recommended dose: 50 to 300 milligrams per day. 5-HTP taken on an empty stomach will improve absorption. A possible side effect of 5-HTP is an upset stomach. To reduce this possibility, start with the minimum dose (50 mg) and slowly work your way up to the desired dose over a 1 to 2 week period.

The serotonin pathway is as follows: Tryptophan  5-HTP  Serotonin  N-acetyl-serotonin  Melatonin. Both 5-HTP and L-tryptophan are available as nutritional supplements. However, 5-HTP is more readily absorbed into the brain than L-tryptophan. Seventy percent of 5-HTP penetrates the blood-brain barrier while only 3% of L-tryptophan is absorbed into the brain.

Aspirin Therapy Improves Arteries and Keeps the Communication Lines Open to the Brain

As I have touched on before, the health and functioning of your brain is directly related to the health of your arteries and your heart and the quality of your blood. This is a relationship that surprised Cliff, the producer of my radio show, (Guide To Self Radio) whom I dearly love, and who scared all of us recently when he had a minor heart attack a few weeks ago. Fortunately, he is fine and getting stronger each day – Thank you, Lord.

One step you can take to prevent heart attack, keep your blood thin, prevent inflammation of the arteries, and sustain the flow of blood and oxygen to your brain is aspirin therapy. Aspirin helps your blood from clotting. It may also help the body create more blood vessels so that when clots do form, there are alternate routes, around the clot, that the blood can use to get to its many destinations. Among other things, Cliff is now taking aspirin daily. On top of the heart-related benefits, aspirin reduces your likelihood of dementia and Alzheimer’s. We think it’s because it help keep the arteries young and healthy. However, do NOT take Advil, or ibuprofen, together with aspirin as they cancel each other out.

For those of you over 40 years of age, I strongly urge you to look at the possibility of taking 162 mg of aspirin each. It’s recommended that you drink ½ glass of water before and after taking the aspirin to reduce wear and tear on the stomach lining. According to “You: The Owner’s Manual”, aspirin therapy has a long-term effect of making you the equivalent of 2.3 years younger when your 55.

My mom stays in good physical health and keeps her brain in great shape. She is very mentally active and one of the smartest people I know. About ten years ago, my mom was up at our family cabin in Tahoe by herself where had a mini-stroke several years ago and I can tell you that is a scary occurrence when the brain wiring goes haywire in a loved one. As her left side quickly became paralyzed, she pulled herself over to the phone to call 911. However, her face on her left side was growing paralyzed as well, making it difficult to speak and be understood. Fortunately, the dispatcher understood enough to get her assistance and she was rushed to the hospital. She recovered fully from the mini-stroke, but it provides a stark reminder of our need to take excellent care of ourselves so as to reduce our risk of strokes, which are caused by blockages in the tiny arteries or by a blood vessel bursting in the brain.

Vitamin E to Stave Off Alzheimer’s

Vitamin E has been shown in some studies to help fight off Alzheimer’s. In one study, people who ate more than 23 IU (international units) of vitamin E had a 43% reduction in their risk of Alzheimer’s. In addition, ask your doctor about taking 400 international units (IU) to 1,000 IU of vitamin E daily for extra brain protection.

Understand that there is an elaborate link between the brain and the body. Chemical messengers that help the brain cells “talk” to one another are called neurotransmitters. They are like the postal service of the brain. They carry messages between brain cells.

While we’re on the topic of Alzheimer’s, I want to point out that your risk of Alzheimer’s increases by 30% for each hour of TV that you watch daily. While watching TV doesn’t cause Alzheimer’s, it does represent an inactive or sedentary lifestyle which contributes to the disease. Staying mentally and physically active will enhance the health of your brain as well as help prevent age-related diseases.

Get Your Omega-3 Fatty Acids for Better Health

Ever since 1945, the rates of depression have increased worldwide and the age of onset is moving downward – younger people are affected by it. This was noted by Dr. Gerald Klerman who found that each generation of individuals born since WWII appears to have a higher incidence and earlier age of onset of major depression and bipolar disorder. There are many theories for this. However, one of them points to the increase in our diets of sources of omega-6 oils (e.g. from corn and soy) and a decrease in Omega-3 fats. (Not proven).

Rates of depression have been found to be much lower in countries that eat a great deal of fish. In fact, the relationship is so strong, the rates of depression can actually be predicted based on per capita fish consumption!

Why? When a neurotransmitter binds to a receptor (in the brain) the receptor sets in motion within the cell a series of chemical processes known as signal transduction, amplifying the original signal. Mood stabilizers inhibit or dampen that amplification. It’s similar to building a dam across a raging river which quiets the downstream waters.

One of the most studied nutrient, is the Omega-3 fatty acids. About 60% of the brain is made up of fats (lipids) that make up the lining of every brain cell. Omega-3s are required by the brain to an extraordinary degree. They cannot be produced by our bodies but must be ingested via diet or pills. They are found in large, fatty, cold water fish, many types of nuts such as walnuts, flaxseed oil, olive oil, and canola oil.

Omega-3s help turn down the ‘volume’ of communications between brain cells (similar to the action of a mood stabilizer). Documented benefits of Omega-3 oils include improved mood, clearer thinking, more serenity, better concentration and focus, and better vision. While still under exploration, it is believed that omega-3s can help combat normal age-related deterioration of the brain, depression, anxiety, heart disease, and addictions. It’s been linked to pain relief, cancer prevention, lower blood pressure, and reduced asthma risk.

Many Americans only get as little as 200 mg per day of fish oils while Eskimos or Japanese people go as high as 10,000 mg per day due to their fish intake. The recommended daily dose is 2 to 5 g daily of a combination of the 2 key fatty acids in Omega 3s - EPA and DHA. Take 1-2 g with each meal. Little extra benefit has been found at dosages over 5 grams per day. Don’t worry too much about the particular break down or combination of amounts of EPA vs. that of DHA. Any combination of the two is fine. Future research may indicate that DHA is more beneficial, but we have not found that out yet, and supplements that contain DHA, by itself, tend to be more expensive.

Now, some people don’t like the fishy aftertaste you get from the fish oil supplements, so they take flaxseed oil instead. However, there is an important difference between fish oil and flaxseed oil. Fish oil contains the preformed omega-3 fatty acids, EPA and DHA. Flaxseed oil, on the other hand, has ALA, or alpha-linolenic acid, which is the precursor to omega-3 fatty acids that are in fish. Our bodies can convert ALA to EPA and DHA but the amount converted is minimal. So while flaxseed oil is good for you and thought to be heart healthy, it’s not a true substitute for fish oils.

The only 2 ways to bump up your daily fish oil intake is to eat fish or take fish oil supplements. As fish oil appears to substantially reduce the levels of triglycerides (dangerous blood fats) in your blood as well as get the necessary amounts of EPA and DHA. Fish oil at a daily dose of 2 – 5 grams has been shown to reduce triglyceride levels by 20 – 50%. So research suggests that fish oil is helpful to your heart as well as your brain, cutting your risk of heart disease. I can’t say enough about fish oil – it appears to lower the heart rate, fights arterial inflammation, reduce blood clot formation, and slows the buildup of plaque in arteries which leads to blockages, heart attacks, and strokes.

I personally take 4,000 mg per day of fish oil supplements and 2,000 mg per day of flaxseed oil.

One word of caution is that fish oil supplements of more than 3 g per day can thin the blood. When combined with blood thinners such as aspirin, ibuprofen, naproxen, Vitamin E, ginkgo, garlic, phosphatidylserine (or PS), and prescription blood thinners, it could increase the risk of too much bleeding.

Be careful where you get your fish oil supplements. Make sure they screen out the mercury, a known neurotoxin, which means it kills brain cells. When eating fish, you may want to be aware of which fish are more likely to contain high levels of mercury. You can get the latest information on healthy fish at www.seafoodwatch.org.
A difference should be noticeable after approximately 3 weeks.

Recommended daily dose: 3 to 4 grams daily. Take an antioxidant with your fish oil to clean up any left over free radicals. Take 1 gram with each meal. Fish oils are one of the most critical components of optimizing your brain.

Choline for More Memory

Some of us are concerned about declines in memory. Personally, I know that my memory can never be strong enough. Research has shown that the level of phosphatidylcholine (PC) declines in the brain as we age. Choline helps form PC. Choline is found in eggs, fish, nuts, meats and vegetables.

Most people get roughly 300 to 900 mg per day from their diet. If you have a normal diet with adequate representation from all the food groups, you probably do not need a choline supplement.

Recommended daily dose: You should be getting enough from your diet. If you’re not getting enough, or if you want to try a supplement, 250 mg per day is a good dose to start at. You can work your way up to 500 mg with a goal to increase mental clarity and memory. Potential side effects include gastrointestinal distress, nausea, sweating and loss of appetite.

That should give you a few choices of supplements with which to begin. Remember, start with one supplement at a low dosage and build up to the desired dosage slowly. I have tried all of these supplements personally and found them helpful. Let me know if you find them helpful as well! All the best in health and happiness!
Warmest regards,

Dr. John Schinnerer
Guide To Self, Inc. – Positive Psychology Life Coaching

Contact Dr. John via email at DrJohn@GuideToSelf.com

For speaking inquiries, please call (925) 944-3440.

Check out Dr. John’s new book on the latest scientifically proven ways to a happier life, Guide To Self: The Beginner’s Guide To Managing Emotion and Thought
Infinet Assessment – Premiere workforce testing


Guide To Self(C) 2005-2006.

Yes! At long last, my first book is available at http://www.authorhouse.com/BookStore/ItemDetail~bookid~38496.aspx! It's called "Guide To Self: The Beginner's Guide to Managing Emotion and Thought."
I know, it's a bit lenghty of a title. Yet the content is fascinating. Here's the thing, the illiterate of the next century will NOT be those who can't read nor write. The illiterate will soon be those who cannot harness the power of their emotion to improve their performance. This is the first step on the journey master your mind. Take a look! It will shatter your worldview.

Guide To Self(C) 2005-2006.

Dr. John chats with Amy about parenting boys in this day and age where boys are often expected to act like little girls - quiet, restrained, and self-reflective. We've discussed the disservice we’ve done to our boys and men by shaming them into suppressing their feelings. After being shamed numerous times with looks of contempt and disgust, suppressing emotions becomes automatic. Once their behavior is automatic, then boys have two choices to respond to a perceived threat – silence or violence. They either get very quiet, withdraw or lash out physically.

Some boys have a terribly hard time managing their anger due to ADHD or simply to the fact that boys have more physical energy than girls.
So the question is how do you deal with this energy level particularly in the classroom? Tune in to find out.

Look for Dr. John's latest book, "Guide To Self: The Beginner's Guide To Managing Emotion and Thought" because every parent needs to be able to manage their emotions in the heat of the battle! Available 9/5/06. Check out http://www.GuideToSelf.com today!

Speaking inquiries for Dr. John should be directed to 925.944.3440.

Guide To Self is sponsored in part by Infinet Assessment, the best in employee testing. http://www.InfinetAssessment.com.


MP3 File

Dr. John Schinnerer on another difference within the marvelous human brain – automatic or conscious processes. Who is really in charge - your "old" emotional brain or your "new" rational brain?

Close the gap between how you think your brain works and how it ACTUALLY works. You THINK you have free will. What if it were the case that you don’t have as much free will as you think? What if 90% of what you do and say is automatic?

A fascinating and novel approach to radio. Dr. John borrows Jim Gaffigan's method of speaking the thoughts of the audience making for humorous and helpful radio. Best ever?!

Look for Dr. John's recent book, "Guide To Self: The Beginner's Guide to Managing Emotion and Thought" available Sept. 5, 2006. More info is at http://www.guidetoself.com.

Guide To Self radio is sponsored in part by Infinet Assessment, the premier firm for employee testing. More is available at
http://www.infinetassessment.com.

Interested in booking Dr. John as a speaker? Call us at (925) 944-3440
Duration:29 minutes, 25 seconds


MP3 File

Dr. John Schinnerer on another difference within the marvelous human brain – automatic or conscious processes. Who is really in charge - your "old" emotional brain or your "new" rational brain?

Close the gap between how you think your brain works and how it ACTUALLY works. You THINK you have free will. What if it were the case that you don’t have as much free will as you think? What if 90% of what you do and say is automatic?

A fascinating and novel approach to radio. Dr. John borrows Jim Gaffigan's method of speaking the thoughts of the audience making for humorous and helpful radio. Best ever?!

Look for Dr. John's recent book, "Guide To Self: The Beginner's Guide to Managing Emotion and Thought" available Sept. 5, 2006. More info is at http://www.guidetoself.com.

Guide To Self radio is sponsored in part by Infinet Assessment, the premier firm for employee testing. More is available at
http://www.infinetassessment.com.

Interested in booking Dr. John as a speaker? Call us at (925) 944-3440
Duration:29 minutes, 25 seconds


MP3 File

Dr. John uses a humorous approach to defining and deconstructing stress - a topic we are all too familiar with. Stress is a leading cause in heart difficulties, relational problems, exhaustion, physical ailments such as sciatica and much, much more.

Find out how to defuse your ticking time bomb of a temper in this enlightening and entertaining show on Guide To Self Radio.

Look for Dr. John's new book, "Guide To Self: The Beginner's Guide To Managing Emotion and Thought" coming out September 5, 2006.

The Guide To Self website is http://www.guidetoself.com. You can reach Dr. John for speaking inquiries at
925-944-3440.

Guide To Self Radio is sponsored in part by Infinet Assessment, the lion of the employment testing jungle. Check them out at www.infinetassessment.com. Tests designed to fit your unique company culture and value system.
Duration:30 minutes, 9 seconds


MP3 File

Dr. John talks with Pastoral Counselor Michael Chalberg, author of Shattered People: Journeys to Love. This is one show you DO NOT want to miss – we’ll be talking multiple personality disorder (MPD or DID), ritualistic satanic abuse and the hard, hard journey to wholeness for some of these shattered and fragmented folks. Multiple personality disorder is one of the most fascinating disorders in all of psychology.

Pastor Michael Chalberg has 15 years counseling folks with MPD who survived the ritualistic abuse of Clergy and parents.

Find out what it takes to split a human mind into 66 separate, fragmented personalities - all within one human body.

Question: Does each one of the personalities have their own soul?

http://www.guidetoself.com.

Emotional IQ seminars with Dr. John are now scheduled at the Concord Hilton in California on September 12th and the 21st of 2006.

Please see http://www.guidetoself.com for more great information. Dr. John will be
presenting findings from his new book on emotional intelligence, "Guide To Self: The Beginner's Guide To Managing Emotion and Thought."


MP3 File

WHAT IS SOCIAL ANXIETY?
Dr. John Schinnerer, GuideToSelf.com

Social anxiety is the third largest psychological problem in the world today but few understand this.

A young man wastes time sitting in front of the telephone, agonizing because he's afraid to make a call. He's afraid to call a stranger in a business office about the phone bill because he's afraid he'll be imposing and they’ll be mad with him.

A young lady resists going to work since a meeting is scheduled the next day. She knows that such meetings always include her co-workers discussing their current projects. The mere thought of talking in front of her peers spikes her anxiety.

Another individual would like to go to out socially--- and, in fact, he is truly
lonely---yet he never goes out because he gets unbearably nervous when meeting new people. The idea of talking to strangers scares the daylights out of him. He is certain people will stare at him and expose him as an imposter. He is afraid they will reject him and humiliate him. They'll sense his discomfort, mistake it for arrogance and dislike him. He feels he has no way to win. And so he spends the night alone again. He is in his comfort zone at home. Home is the only area in which he feels totally at ease. Home is the only place he can relax.

In public, people with social anxiety feel that everyone is scrutinizing their every move and judging them, despite the rational knowledge that this is not the case. Socially anxious people cannot relax in public. They cannot enjoy themselves when they are out. They can never truly relax when others are around. To them, it always seems like other people are negatively judging them. Regardless of their rational thoughts, they still feel extremely self-consciousness while they are in the presence of others. For many, it is nearly impossible to relax and focus on anything other than the anxiety and the fear. The anxiety is agonizing, making it easier to avoid social situations and other people completely.

Social anxiety is an extreme fear of social situations and conversing with other people which creates feelings of self-consciousness, fear of judgment, evaluation, and criticism. This often leads to feelings of inadequacy, humiliation, and depression.

If you usually become anxious in social settings, but seem fine when you are alone, then "social anxiety" may be the problem.

Social anxiety disorder (or social phobia) causes relationship problems for millions of people all over the world every day of their lives. In the United States, studies have recently shown social anxiety disorder to be the third largest psychological disorder in the country. Such anxiety affects approximately 14-15 million Americans each year. In general, social anxiety is not well understood by the mental health care field. As a result, people with social phobia are frequently misdiagnosed. Socially anxious people have been misdiagnosed as "schizophrenic", "manic-depressive", "clinically depressed", and "personality disordered" to name a few.

An example of a specific social phobia is the fear of speaking in front of groups. On the other hand, generalized social anxiety makes a person anxious, nervous, and uncomfortable in the vast majority of social situations.

People who suffer from social anxiety disorder typically experience considerable emotional distress in situations such as:

Introductions to other people

Criticism and Judgments

Being the center of attention (e.g., birthdays)

Having someone watch while doing something

Talking to people in positions of authority (e.g., doctors, Ph.D.s and police)

Social encounters, especially with strangers

Making "chit-chat" at social engagements

The physiological symptoms that are associated with social anxiety frequently include intense dread, a quickening heart rate, blushing face, dry throat and mouth, shaking, difficulty swallowing, and muscle tension. Constant, pervasive, ongoing and intense anxiety is the most common symptom.

People with social anxiety know that their anxiety does not make rational sense. We know now that each one of us has two “types” of brain – the emotional brain and the thinking brain. These account for our emotional intelligence and traditional intelligence. Therefore, knowing something is not the same is not the same as feeling it. Sometimes we have feelings that are inconsistent with our thoughts. This is frequently the case in anxious people.

They feel anxious despite their rational knowledge that there is nothing of which to be afraid.

On the positive side, cognitive-behavioral therapy for social anxiety disorder has been shown to be highly successful. Individuals with anxiety for years have flourished while in therapy. Due to successful therapy, anxious people have reported a new and improved life -- one that is nearly free of fear and anxiety.

Those who suffer from social anxiety need support, encouragement, and a relaxing environment while they work through therapy. Assuming you do enter therapy, remember that it is your time to heal. You are not putting anyone out. You should not be judged in therapy. You should be supported.

Another avenue to successfully triumphing over anxiety is a behavioral therapy group solely for those with social phobia. This is necessary. If there is no social phobia therapy group offered, you may want to seek therapy somewhere else. A behavioral therapy group is essential to your ultimate success. Please realize that this does not mean a “support group.” Support groups frequently lead to a worsening of anxiety symptoms.

In addition, the anxiety group should be focused solely on socially anxiety. It
should not be a mixed anxiety group. Although anxiety is similar across anxiety disorders, social phobia sufferers need specific, customized activities run by a specialist in this area. A social phobia behavioral therapy group should only be for those with social anxiety.

While it is not easy to overcome social anxiety, it can be done. I have done it myself. I suffered from social anxiety while I was a Ph.D. candidate in educational psychology at U.C. Berkeley. I felt like an impostor. Being around my professors made me break a sweat. My brain froze when put on the spot.

While it may feel hopeless when you are smack dab in the middle of the problem, keep in mind that there is a light at the end of the tunnel. It may feel as if you’ll never get better. However, your anxiety can be overcome with the help of a skilled therapist.

The key components to vanquishing social anxiety are:

1. A knowledge and awareness of the situation,

2. A vow to carry through with therapy even when it provokes your anxiety,

3. Practice changing the “tapes” in your head so that your inner voices
become positive and automatic.

4. Sharing in a social anxiety therapy group in which you can work on anxiety-provoking situations at your own pace. In other words, the individual who feels nervous while speaking in public uses certain strategies to meet his or her goals, whereas the person who wants to learn how to make anxiety free small talk at parties slowly works toward his or her goals. The means by which this is done includes role-playing, acting, using a tape recorder and video camera, question and answer periods, and purposefully doing foolish acts as part of a behavioral therapy group focused on social anxiety.

Don’t give up. A better life is waiting for you. If you are motivated to end your lifetime of anxiety, then cognitive-behavioral therapy has the methods, techniques, and strategies to alleviate your anxiety and make the world a much more relaxing place.

Many of us have suffered through the life-altering fears and pervasive anxiety that social anxiety causes and have come out healthier and happier on the other side. You can too. Seek out a professional therapist today for a happier, more fulfilling life.

Respectfully,

Dr. John Schinnerer
DrJohn@GuideToSelf.com
GuideToSelf.com


Guide To Self(C) All rights reserved 2005-2006.

Everything You Ever Wanted to Know About Anger
(But Were Too Pissed Off to Ask!)

We know there are four types of anger - anger at self, anger at
others, disappointment (anger and sadness), and constructive anger -
but HOW do we deal effectively with anger?

Join Dr. John for the latest info on anger management, tips and tricks
to manage your inner beast!

For more info on Dr. John Schinnerer and presentation availability, go
to http://www.guidetoself.com or call
(925) 944-3440.

Look for Dr. John Schinnerer's new book coming soon. "Guide To Self:
The Beginner's Guide to Managing Emotion and Thought." Available
September 2006 at www.guidetoself.com.
Duration:27 minutes, 43 seconds


MP3 File

Dr. John Schinnerer speaks with Dan Millman, former world champion gymnast, martial arts expert, coach of the U.C. Berkeley gymnastics team and author of 12 books.

Dan began by writing Way of the Peaceful Warrior back in 1980. The Peaceful Warrior is just now being released as a movie starring Nick Nolte.

Dan just finished the long-awaited prequel, 'Journeys of Socrates.' Dan also wrote a tremendous book called 'Body, Mind Mastery' which Phil Jackson called a 'must-read' for his Chicago Bulls players back in the day.

Guide To Self radio airs on KDIA, 1640 AM in the San Francisco Bay Area. More info on Guide to Self and Dr. John Schinnerer is available at http://www.guidetoself.com. (925) 944-3440.


MP3 File

Changing Destructive Core Beliefs About Yourself
Dr. John Schinnerer
Coach and counselor

Coaching is a means to assist individuals in identifying their core values and using those values to set long-term goals. Each long-term goal is broken up into smaller, achievable tasks. In this manner, I can assure the eventual success of my clients by continuing to break down larger, more imposing challenges into smaller and smaller acts. Coaching is a major asset for reprogramming the mental tapes, or thoughts, that run through your head. Oftentimes, these thoughts are so quick you aren’t even consciously aware of them. Most times, these thoughts are negative and cause a negative reaction in our body. Ninety-nine percent of the time thoughts are laced with emotion. Negative thoughts lead to negative emotions (i.e., sadness, anger, and fear primarily). Positive thoughts lead to positive emotions (i.e., happiness, contentment and relaxation). Coaching helps you to reprogram your old tapes and their accompanying feelings so you can feed your brain healthy messages and increase the amount of time you spend in positive emotions. Recent research has shown that the goal for a thriving life is 3 times as much positive emotion as negative emotion.

Change Your Negative Habits

Did you know that by changing your brain, you can change your life? You can. The brain relies on pathways between brain cells (neurons) to communicate messages from one area to another. You can create new pathways in your brain. You are capable of learning new ways of doing and being. To do so, you only need to do three things:

1. Become aware of your bad habit
2. Substitute a new and improved habit for the old one
3. Rehearse the new habit until it becomes automatic

When you learn new skills and attitudes, new pathways are created in your brain. The most efficient way to create these new pathways is by practicing the new task. The more you practice, the deeper engrained the pathway becomes in your brain.
The downside is that the more you continue to do the same old negative thoughts and behaviors, the more deeply engrained they become as well. However, you can change this at any moment by merely being aware of those thoughts you want to change and then consciously and intentionally substituting in a more positive thought.
Research has shown that our brain has the capability to create new pathways for as long as you live. This is exciting news because we used to believe the brain was incapable of growth and change after early adulthood. We now know that the brain continues to grow and adapt every day of our lives. Your brain is just like a muscle that needs exercise if you want to keep it in shape. And, believe me; you definitely want to keep your brain in shape!

Blazing a New Trail in Your Brain

At first, it seems difficult to learn a new skill or attitude. When you begin learning a new skill, the baby pathway between brain cells is like a hiking path in your brain. It’s made of dirt and has pebbles and rocks on it. It is not very well-traveled so messages have a more difficult time “walking” from one place to another. The more you try out the new skill, the stronger the pathway becomes. After some practice, the pathway grows from a hiking trail into a two-lane highway. Now the messages move quickly and easily between the brain cells. Over time, the new skill becomes automatic and the two-lane highway solidifies into a super highway where the messengers of the brain rocket back and forth. The more you practice a new behavior, the more automatic and easier it becomes.

Just as physical skills such as running, jumping and playing sports become automatic through repetition, so too do thoughts, emotions and attitudes. As you repeat positive thoughts, your underlying pathways in the brain become stronger. Eventually, these paths become hardwired into your brain’s circuitry.

Revisit Your Essential Core Beliefs

Your core beliefs, your stealthy, silent thoughts, matter tremendously. Take a close look at your core beliefs because they fuel your thinking. If your core beliefs are negative (e.g., “I always get the short end of the stick.”), then your thinking will be negative. Negative thoughts lead to destructive emotions. So take a close look at your core beliefs, those things that you believe deep down in the core of your being.

While not scientifically proven, there seems to be a triad of negative beliefs which are at the root of all other destructive beliefs. These three beliefs stem from a confusion that arises when you mistake who you are with what you do. You are not what you do. You are not merely what you believe. You are not only what you feel. Those are aspects, facets, of you, but they are not the essence of you. You are far more than mere actions, beliefs, or feelings.

Many people make the serious error of rating how well they achieve followed by rating themselves as a good or bad person. Most folks judge their worth based on their achievements, their successes, and their failures. It’s a ubiquitous error in judgment; everyone makes it unless taught otherwise. Logically, it seems to make sense. I, the individual, kick the ball well or poorly. The ball doesn’t kick itself. So I ‘logically’ judge my kicking ability as good or bad. Then, I ‘illogically’ rate myself as a bad kicker, a bad athlete, or even a bad person. It’s a mistake of overgeneralization. Most people overgeneralize from doing a bad act to being a bad person. That’s a fallacy. It’s wrong. Learn to separate your worth as an individual from your individual actions.

For example, I’m working with my nine year old son on the concept that he is far more than his ability on the baseball diamond. Whether he hits the ball well or not, he is still a great person. A bad day at the ballpark does not make him a bad individual. A bad act does not a bad person make. In the same vein, a good act does not make you a good person.

In order to be a bad person, you would have to consistently and frequently perform bad acts such as breaking the rules, not cooperating, and hurting others. This is hard to do and highly improbable. So even if you are responsible for a bad act, say kicking the ball poorly, you cannot judge yourself as a bad person. It’s impossible to be what you do. A bad person would only and always behave in a negative manner. And a good person would act in a positive manner towards everyone at all times. Neither of these two extremes is possible.

Three Most Damaging Core Beliefs

The three most damaging core beliefs that you can hold are as follows:

1) Other people MUST treat me fairly or they are bad people.
2) I MUST do well or else I am a bad person.
3) My life conditions MUST be the way I WANT them to be or I can’t deal with it and will NOT be happy.

There are many other irrational beliefs that you might hold, but these three seem to be at the bottom of nearly every one of them. Integral to each and every one of your irrational, negative beliefs are the words “must”, “should”, or “ought.”
The goal is to become aware of your negative core beliefs. Once you are aware of them, you can consciously substitute positive core beliefs for old, ineffective, untrue beliefs. Certain core beliefs have been proven to lead to greater well-being. The core beliefs that have been proven to work well are as follows:
Core Beliefs That Work Towards Well-being

1. You are incredibly important and matter tremendously to the rest of us.
2. You are not alone. You are surrounded by others who care.
3. There is no failure, only delayed success.
4. Lessons are repeated until learned.
5. Learning never ends.
6. The present is a better place to live than the past or the future.
7. You can handle it.
8. What you do with your life is entirely up to you.
9. All the answers lie within you. You have but to listen.
10. Always look for the good in people and events. You find what you look for.
11. Life is a roller coaster ride. Enjoy the ride.
12. Energy is limitless. You can tap into it at anytime.

Dr. John's new book is coming out end of this summer. Look for it!

For coaching with Dr. John, call for an appointment at 925-944-3440. For individuals, fees run $150 per hour. Most appointments are done via phone.

Guide To Self(C) 2005-06.

There are four types of affect, or emotional phenomena. You may know of a few. Yet, you need to be intimately familiar with all of them if you want to learn to be an emotional genius. Research is showing over and over just how important emotional management is for success and happiness - at work, at home, and in your relationships.

Find out if you're familiar with all four types of affect. There is emotion which is the zing of feeling you get in the moment. Emotions last from a split second to a few minutes.

There are moods which last from days to weeks and are more diffuse than emotions.

There is your temperament which you are born with but can influence to be more realistically optimistic.

And then there are the emotional masks you wear.

Check them all out on this amazing edition of Guide To Self radio with your host, Dr. John Schinnerer.

Dr. John provides coaching for executives, couples, individuals, and those looking for more happiness and purpose in life. Dr. John is finishing up his first book which should be ready by Summer 2006. You can find out the latest information by visiting
http://www.GuideToSelf.com or calling 925-944-3440.

Thank you for listening! You're making the world a better place!
Duration:29 minutes, 56 seconds




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Dr. John Schinnerer speaks with Dan Millman, former world champion gymnast, martial arts expert, coach of the U.C. Berkeley gymnastics team and author of 12 books.

Dan began by writing Way of the Peaceful Warrior back in 1980. The Peaceful Warrior is just now being released as a movie starring Nick Nolte.

Dan just finished the long-awaited prequel, 'Journeys of Socrates.' Dan also wrote a tremendous book called 'Body, Mind Mastery' which Phil Jackson called a 'must-read' for his Chicago Bulls players back in the day.

Guide To Self radio airs on KDIA, 1640 AM in the San Francisco Bay Area. More info on Guide to Self and Dr. John Schinnerer is available at http://www.guidetoself.com. (925) 944-3440.




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Dealing with Tragedy
Dr. John Schinnerer
Guide To Self, Inc.
(925) 944-3440

Mary Tyler Moore said, "Pain nourishes courage. You can't be brave if you've only had wonderful things happen to you."

As one of my professors at Cal, Dr. Nadine Lambert, died unexpectedly recently, I've been dealing with my own grief.

These are some notes I made to myself when thinking about how best to deal with sudden or unexpected tragedy or trauma.

How do you get through the painful emotions? How do you deal with the negative thoughts? How do you go forward? Here’s some thoughts…

Sense of Control

It comes down to controlling what you can. You will feel better to the extent that you can control the environment around you. To help alleviate feelings of helplessness, create an emergency plan for your family. If you already have one, revisit it. Be sure to include your children in on this as it gives them a greater sense of control. Gather supplies such as bottled water, flashlight, radio and so on and store them in an air tight garbage can. Gathering supplies and focusing on an emergency plan does two things – it helps restore your feeling of control and it distracts you from dwelling on negative and depressing thoughts.

One of the keys to managing your emotions is to distract yourself. Do things that are fun for you – exercising, reading, watch a comedy, go for a walk, enjoy nature, play with your kids.

When you notice your thoughts returning to the tragedy, gently redirect them to a memory of when you were happy and felt safe. I recommend to my clients to take mental snapshots of times when they are happy such as when they are playing in the back yard running through the sprinkler with their children. Then you can return to these mental pictures during stressful times.

Breathe

Another key is to breathe deeply. Breathe into your abdomen or stomach area, not your chest. Focus on exhaling out ALL of the air in your lungs with each breath and filling your lungs completely with each inhale.

Journal

And still another key is to journal. Studies have shown that journaling helps reduce intrusive thoughts, which are negative thoughts that come into your head unwanted. Journaling helps to get rid of these which will improve your mood.

Exercise

Keep your physical body in good shape in general to provide you with maximum energy. Staying in good physical shape gives you a greater sense of control of the environment around you. As we discussed earlier, a lot of the emotions that come up, arise due to a feeling of things being out of control. Having greater physical strength, greater flexibility, and more stamina all contribute to you having an increased sense of control over external events.

Also, for tragic events, when and if you get anxious, you may want to do activities that are relaxing such as yoga, meditation, walking, or stretching.

If you are angry or furious, any hearty physical activity such as jogging or swimming is a great way to work off strong negative emotions.

Soothing activities are helpful as well such as a shower or a warm bath.

You’ll want to avoid stimulants if you are anxious. Caffeine and sugar will increase your anxiety.

Other brief ideas:

Get back to your routine ASAP.


Help other people out. Best thing to do when you are down is focus your attention on helping others.

Symptoms of depression to watch out for:

In general, indicators of depression include changes in sleep habits – either too much or not enough, change in eating habits, significant weight gain or loss – more than approximately 5% body weight in a month, loss of interest in previously enjoyable activities, withdrawal from family and friends, family history of depression and/or anxiety, giving away valued items, complete lack of emotion, irritability, sadness, apathy (i.e., “I don’t care.”) fatigue, diminished ability to think or concentrate, and/or recurring thoughts of death and dying.

In younger children, depression appears as sadness, frustration, tiredness and anger. Younger children may appear more visibly depressed than adolescents (teenagers) and experience more physical complaints (e.g., headaches, stomachaches, etc.), fears, anxiety and nervousness. Teenagers tend to express more hopelessness, lack of any emotion at all, excessive sleeping, weight changes, and increased alcohol and/or drug use.

Find the positive in the pain

I challenge you to find your own personal positive meaning in this tragedy.

What does it represent to you? A call to action? A reminder to get in better shape? A motivation to learn to manage your thoughts and feelings? A second chance? An opportunity to do things right this time?

What are you going to LEARN from this?

Don’t sit by and passively watch another senseless tragedy go by. Use this to improve yourself and the world around you.

As Gandhi said, “You must be the change that you wish to see in the world.” That means you start with one individual – you. And you start changing you by changing what is on the inside.

The main reason for sadness is to help you adjust to a significant loss, such as the death of a family member or loss of an old friend. Sadness allows time to grieve, look inward at who you are and what you are doing with your life, and understand the meaning of the loss. One of the most important things is to figure out the meaning of the loss. The particular meaning you assign to the loss matters less than merely coming up with a meaning, any meaning for the loss. You are happier to the extent that you find a positive meaning in past events and relationships.

Just like anger builds upon itself, sadness builds upon sadness. So if your first sad thought is followed by more sad thoughts, you risk a downward spiral.
All emotion is meant to be temporary. Emotions are not permanent. They are merely passing by. You are better off to the extent that you can release them through deep breathing, exercise or journaling.

Snowball analogy for your thoughts

Imagine a snowball rolling down a large snow-covered mountain. At first, the snowball is the size of your fist, something you could easily pick up and control. However, as the snowball rolls down the hill, it picks up speed and grows exponentially. After a few yards, the snowball has increased in size to the point where you can no longer handle it by yourself. Given the right conditions, the snowball can grow to mammoth size and could cause damage to other people.

The snowball is exactly the same as our feelings. Each feeling starts out tiny and manageable. However, if you are not paying attention, the feeling grows and quickly becomes uncontrollable. In fact you only have about ½ a second to interrupt the process of negative emotions. However, it’s doable. You can do it. I’ll tell you how.
The most important thing in controlling negative emotions is nipping them in the bud. You have to tune in to your body’s cues. Your body will tell you when you are beginning to get angry, for instance. Blood rushes to your fists, your face may get red, your muscles tense, breathing becomes shallow, your jaw clenches, your eyebrows furrow and so on. We need to begin to tune in to these cues. You only have a split second in which you can interrupt the cycle of anger. Otherwise the anger builds upon itself and spirals out of control. So the first tip is to become more aware of your bodily cues. Every emotion has cues which reveal how we are feeling. Fear triggers blood flowing to the arms and legs, perspiration, raised eyebrows, and a constriction of the throat. Sadness is marked primarily by a drop in energy, tears welling up, and the longing for that which is gone. The trick is to tune into these cues quickly and interrupt the cycle.

The second tip is to understand that negative emotions are created in large part by your interpretation of the situation around you. So you can learn to change your interpretation of the world around you. Here’s one way to do this.

In stressful situations, ask yourself, “Will this matter ten years from now?” In most cases the answer is no, it won’t. If the answer is Yes, then ask yourself, “What can I do to help find a constructive solution to the problem?”

Some more quick tips to put a smile on your face:

Breathe deeply.

Take a bath or shower.

Get out in nature.

Refocus your mind on positive thoughts.

Force yourself to smile in the shower. Info in the brain travels in both directions.

And remember that this too will pass. While it may seem life-shattering now, life will improve, a smile will eventually return to your face, and you will be free to love again. When you get down, maintain a long-term perspective (e.g, view the event in terms of your entire lifespan). And never, never, never give up.

Goodbye, Nadine. You'll be missed.

All the best,

Dr. John

Guide To Self, Inc. (C) 2005-06

Capitalizing on Good News and Love
Dr. John Schinnerer
Guide To Self, Inc.
www.GuideToSelf.com
(925) 944-3440

One of the foremost researchers in the area of love and marriage is Shelly Gable, an assistant professor of psychology at UCLA. Most researchers looking at marriage work on conflict management, how to create more harmony between partners, and how individuals in a couple cope with traumatic events. Gable is one of a handful of researcher who looks at what makes a thriving marriage. Her work provides some valuable insights if you are interested in transforming your good relationship (e.g., friendship, marriage, parent or child) into a great one.

Gable looks to see how you respond when your spouse tells you that he’s just been promoted, or your child tells you that she won Class President, or when your mother tells you she won a tennis tournament, or when your friend tells you she just won a huge lawsuit. Gable puts your responses into four different categories which break down as follows:

1. An enthusiastic reaction such as “Wow! That’s tremendous. That’s the best thing I’ve heard all week. I’m sure there are more great things to come for you. You’ve definitely earned it. Congratulations!” This reaction is called the active-constructive response by Gable.

2. A more subdued reaction where you share your happiness but say little. For example, “That’s nice dear.” This is the passive-constructive response.

3. Or perhaps you point out some of the potential pitfalls or negatives within the good event. For instance, “Wow, I sure hope you can handle all that extra responsibility. Does this mean you will have to work extra hours?” Gable refers to this as the active-destructive response.

4. Or, you might respond with disinterest and not respond to the good news at all. Most folks do this by merely changing the subject, “Yes, but what do you think about the weather outside?” This is known as the passive-destructive response.
The first type of response, the active-constructive one, is called “capitalizing” by Gable and here’s the fascinating part…capitalizing amplifies the pleasure of the good event and creates an upward spiral of good feelings.

Gable has shown that capitalizing is one of the keys to strong, supportive, thriving relationships. So how do you respond to good news from other people? Are you a “capitalizer” who creates upward spirals of positive emotions? Or do you turn a blind eye and a deaf ear to the good news of others?

The consequences of learning how to be more of a “capitalizer” are impressive and robust. Couples who describe themselves as having a spouse who is active and constructive in response to their good news are:

• More committed to the relationship
• More in love
• Happier in their marriage
• Happier in other significant relationships (i.e., friends, parents, children and coworkers).

Think about that the next time your mate comes in the door with exciting news!



Guide To Self(C) 2005-06.

200th Show - Review of Concepts Learned
Dr. John talks with his regular guest, Amy, about what she's discovered in the past six months of weekly conversations.

Topics touched on include values, boundaries, self-worth, emotional management, parenting, focusing on small steps of improvement, and
more.

This is the final show of Guide To Self Radio on KDIA. Guide To Self may re-emerge at a new radio or TV station, but it is not known at
this time.

Dr. John Schinnerer hosts Guide To Self radio, positive psychology radio, on KDIA 1640 AM every Monday through Friday at 5 pm in the San Francisco Bay Area. Guide To Self is sponsored in part by Infinet Assessment, the best in employee testing. for more information on Infinet's outstanding testing products, visit
http://www.InfinetAssessment.com.

For more on Guide To Self's coaching and books, visit, http://www.guidetoself.com or call (925) 944-3440.
Duration:30 minutes, 13 seconds




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Happiness and Longevity - Do the Two Go Hand in Hand?

Dr. John Schinnerer goes over the nun study in which 178 Catholic nuns were followed from the age of 22 until death. The study began in 1930 and reveals some amazing insights into happiness, optimism and the secret to a long life. The study has followed this group of nuns for over 75 years. It's one of a kind!

Also, Dr. John touches on the mind, body, spirit connection in a discussion on psychoneuroimmunology.

The 199th show on KDIA radio!

Dr. John Schinnerer hosts Guide To Self radio, positive psychology radio, on KDIA 1640 AM every Monday through Friday at 5 pm in the San
Francisco Bay Area. Guide To Self is sponsored in part by Infinet Assessment, the best in employee testing. For more information on
Infinet's great testing products, visit
http://www.infinetassessment.com.

For more info on Guide To Self, call (925) 944-3440 or visit us at
http://www.guidetoself.com.
Duration:27 minutes, 59 seconds




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