Latest news with #AcceptanceandCommitmentTherapy
Observer
3 days ago
- General
- Observer
How to stop being so hard on yourself
If a friend is struggling with a big challenge or feels defeated, it's usually our first instinct to offer words of comfort and understanding. But often it's not so easy to do this for ourselves. We can be our own harshest critics. Practicing a little self-compassion, though, goes a long way. Research shows that when people go through challenges or stressful situations, those who display more self-compassion are more resilient. 'We can say, 'I made a mistake,' as opposed to saying, 'I am a mistake,'' said Kristin Neff, an associate professor of educational psychology at the University of Texas at Austin who has studied self-compassion for more than two decades. 'It's a healthier alternative to self-esteem, because it's not about judging yourself positively, it's just about being helpful and kind to yourself.' What is self-compassion? Self-compassion is the process of expressing support, warmth and understanding towards yourself during difficult times — and recognising that you aren't alone in your imperfections. It arises from mindfulness, which involves staying focused on the present moment without judgment. Self-compassionate people can identify when they are feeling defeated or inadequate, but avoid becoming lost in those feelings so that they can respond to themselves with kindness instead of ruminating, Neff said. Being kind to yourself doesn't mean hosting a pity party. Our suffering is not unique — flaws and failures are part of what make us human. And while we all suffer in different ways, the knowledge that suffering is universal can help prevent feelings of shame or isolation. One common myth is that self-compassion will undermine motivation to improve yourself or your circumstances. But research suggests that support, encouragement and constructive criticism are more effective motivators than negative feedback, Neff added. Another myth is that self-compassion is self-indulgent. But in reality, Neff said, it has been shown to reduce burnout and therefore allow us to better care for others. Self-indulgence, on the other hand, involves behaving in a way that is ultimately harmful — either to yourself or to others. Finally, self-compassion is sometimes confused with self-care, but it's not just about soothing, said Steven C Hayes, a clinical psychologist and the creator of Acceptance and Commitment Therapy, which emphasises the types of skills that are useful for building self-compassion, like living in the moment and focusing on values rather than imposed expectations. Self-compassion 'is the empowerment to be yourself, to feel what you're feeling, fully and without needless defence,' he said. There are a number of ways to practice self-compassion: Say kind things to yourself every day: Think about how you show up for yourself throughout your day. Are you supportive and encouraging? 'The vast majority of people are significantly more compassionate to others than they are to themselves,' Neff said. If you're prone to beating yourself up, she added, then try speaking to yourself kindly, just like you would to a good friend in the same situation. Take a compassion break: Tara Brach, a psychologist and the author of 'Radical Acceptance,' suggests the RAIN method: Recognise, allow, investigate and nurture. The idea here is to recognise the emotions you're having and then allow those feelings to exist without reflexively pushing them away. Next, investigate how your body is affected by your emotions — is there a hollowness in your stomach or a clenching in your chest? Take time to also explore the beliefs associated with those emotions — are you assuming that something is wrong with you? 'That is probably the biggest suffering that people have: 'I'm unlovable. I'm falling short. I should be doing more,'' Brach said. - The New York Times BLURB One common myth is that self-compassion will undermine motivation to improve yourself or your circumstances. But research suggests that support, encouragement and constructive criticism are more effective motivators than negative feedback
Associated Press
3 days ago
- Business
- Associated Press
2Morrow Awarded DiMe Seal, Recognized for Excellence in Digital Behavior Change
'At 2Morrow, we believe that behavior change tools should be grounded in science, accessible to all, and built to scale. This recognition challenges all of us to keep raising the bar.'— Jo Masterson, CEO of 2Morrow KIRKLAND, WA, UNITED STATES, June 3, 2025 / / -- 2Morrow has been named a recipient of the DiMe Seal, a new standard of excellence developed by the Digital Medicine Society (DiMe) in collaboration with Elevance Health. The Seal recognizes digital health software products that meet rigorous standards for clinical strength, usability, privacy, and equity. With over 337,000 digital health apps available globally, the need for clarity and quality assurance has never been greater. The DiMe Seal was created to provide healthcare leaders with a trusted signal, identifying solutions that are not only innovative, but also backed by meaningful evidence and ready for real-world impact. 'The DiMe Seal is helping redefine how digital health earns trust,' said Jo Masterson, CEO of 2Morrow. 'We're proud to be part of this movement toward greater transparency and rigor. At 2Morrow, we believe that behavior change tools should be grounded in science, accessible to all, and built to scale. This recognition affirms that approach and challenges all of us to keep raising the bar.' Elevating Evidence-Based Digital Care 2Morrow's Breathe Bundle - which includes programs for tobacco cessation, stress, weight, and personal goal setting - is the only multi-program solution of its kind recognized in the inaugural DiMe Seal cohort. Designed to support behavior change at scale, the programs are grounded in evidence-based approaches and principles drawn from Acceptance and Commitment Therapy (ACT). As part of the evaluation process, which included independent review and clinical input from Elevance Health, one of the nation's largest payers, 2Morrow received a 'Strong' recommendation for its clinical evidence. The assessment highlighted randomized trial results, a transparent evidence base, and strong usability across a broad range of populations. Building a More Trusted Future in Digital Health 2Morrow is proud to be among the first companies to earn this designation and to stand alongside a diverse group of innovators working to define quality in digital health. According to the IQVIA Digital Health Trends 2024 report, only a small fraction of digital health solutions offer published evidence of clinical impact, making initiatives like the DiMe Seal increasingly vital to helping healthcare leaders make confident, informed decisions. 'The influx of innovative digital health software products in our healthcare system can transform how we deliver care, but healthcare leaders need a clear, reliable way to identify which solutions are ready to deliver impact,' said Doug Mirsky, Vice President, DiMe Seal. 'The DiMe Seal offers that clarity, and we're proud to help elevate organizations like 2Morrow that are building products that exemplify the evidence-backed, scalable innovation the healthcare system needs.' The DiMe Seal reflects a broader shift across the healthcare ecosystem: a demand for solutions that don't just promise change, but can prove it. For organizations seeking digital programs that are practical, proven, and ready to implement, the Seal provides a new level of confidence. Learn more about the DiMe Seal here. About 2Morrow: 2Morrow is a leading provider of evidence-based digital behavioral health and wellness solutions, including tobacco cessation. Our efforts in assisting people to quit smoking have consistently yielded positive outcomes, supported by a Phase III randomized controlled trial involving 2,400 participants and more than 12 peer-reviewed publications. Trusted by some of the nation's largest employers, states, and health plans, we've empowered over a million individuals on their journey to improved health, showcasing our dedication to expanding access to care. At 2Morrow, we're committed to using innovative technology and research to drive impactful change and expand access to care. For more information, please visit Deanna Waters 2Morrow [email protected] Visit us on social media: LinkedIn Facebook Legal Disclaimer: EIN Presswire provides this news content 'as is' without warranty of any kind. We do not accept any responsibility or liability for the accuracy, content, images, videos, licenses, completeness, legality, or reliability of the information contained in this article. If you have any complaints or copyright issues related to this article, kindly contact the author above.
Time Business News
26-05-2025
- Health
- Time Business News
Holistic Health: A Whole-Body Approach to Wellness
In a fast-paced world full of digital distractions, irregular schedules, and convenience-driven diets, maintaining good health requires more than a trip to the doctor's office. A growing number of people are turning to holistic health practices to feel better both mentally and physically. But what exactly is holistic health, and how can you incorporate it into your daily life? Holistic health is a philosophy that considers the whole person—body, mind, emotions, and spirit—in the quest for optimal wellness. Instead of treating individual symptoms in isolation, holistic care looks at underlying causes and promotes balance in all areas of life. This approach often combines conventional medicine with complementary therapies like nutrition counseling, meditation, massage therapy, acupuncture, and herbal remedies. Holistic health doesn't reject modern medicine; rather, it enhances it with supportive strategies designed to improve overall well-being. There are several pillars of holistic health, each contributing to a balanced and healthy lifestyle: Physical health is the foundation of well-being. Exercise, adequate sleep, proper hydration, and good nutrition are vital for keeping your body strong. Holistic practitioners also emphasize preventive care and regular movement, such as walking, stretching, or yoga. Nutrition plays a major role. A diet rich in whole foods—vegetables, fruits, lean proteins, healthy fats, and whole grains—can significantly impact energy levels, immune function, and even mood. Your thoughts and emotions influence your physical state. Chronic stress, anxiety, and unresolved trauma can manifest in the body through fatigue, inflammation, or even chronic disease. Mindfulness practices, such as meditation and deep breathing, are central to holistic mental health care. Journaling, therapy, and positive social interactions also foster emotional resilience. Techniques like cognitive behavioral therapy (CBT) or Acceptance and Commitment Therapy (ACT) are often integrated with holistic practices to help people manage emotional stress. Spiritual health doesn't necessarily mean religious belief. It's about feeling connected to yourself, to others, or to something greater than yourself. Practices like prayer, meditation, spending time in nature, or engaging in community service can deepen spiritual well-being. This connection often gives people a sense of purpose and helps them navigate life's challenges with greater peace. Holistic care frequently includes treatments outside of conventional medicine. Here are a few examples: Massage therapy is a cornerstone of holistic wellness. It relieves muscle tension, improves circulation, and promotes relaxation. One specialized form, remedial massage , is particularly effective in addressing specific injuries or musculoskeletal issues. By focusing on affected areas and using targeted techniques, remedial massage helps restore function and reduce chronic pain. Just as important as the massage itself is how you care for your body afterward. Post-massage care —including drinking plenty of water, resting, and avoiding strenuous activities—helps the body flush out toxins and maximizes the therapeutic benefits of the session. Acupuncture involves inserting thin needles into specific points on the body to promote energy flow and stimulate healing. It's commonly used to treat pain, stress, and hormonal imbalances. Many holistic clinics integrate acupuncture with other TCM practices, such as herbal medicine and cupping. Chiropractic adjustments focus on spinal alignment and nervous system function. While often used for back and neck pain, many patients also report benefits such as improved sleep, better digestion, and reduced headaches. Herbs like ashwagandha, turmeric, and ginseng are used for their anti-inflammatory and adaptogenic properties. When combined with a tailored nutrition plan, supplements can help fill in gaps where modern diets fall short. However, it's important to consult a qualified practitioner before starting any herbal regimen, especially if you're on prescription medications. You don't need a complete lifestyle overhaul to begin incorporating holistic health into your routine. Here are simple ways to start: Start your day with intention. Before reaching for your phone, take a few deep breaths, stretch, or journal a short gratitude list. Before reaching for your phone, take a few deep breaths, stretch, or journal a short gratitude list. Prioritize sleep. Aim for 7–9 hours of restful sleep. Turn off screens an hour before bed and keep your room cool and dark. Aim for 7–9 hours of restful sleep. Turn off screens an hour before bed and keep your room cool and dark. Eat mindfully. Choose nutrient-rich foods and take the time to enjoy your meals without distractions. Choose nutrient-rich foods and take the time to enjoy your meals without distractions. Move regularly. Even a short walk or 10 minutes of stretching can make a difference in how you feel. Even a short walk or 10 minutes of stretching can make a difference in how you feel. Manage stress. Practice meditation, yoga, or take short breaks during your day to breathe deeply and reset. Practice meditation, yoga, or take short breaks during your day to breathe deeply and reset. Foster connections. Spend time with people who uplift you. Healthy relationships are vital for mental and emotional balance. No two people are exactly alike. Holistic health embraces this fact and encourages individuals to listen to their bodies. What works for one person might not work for another. That's why it's essential to partner with professionals who take the time to understand your unique needs and history. Holistic practitioners often spend more time with patients, discussing lifestyle, stressors, goals, and habits before offering recommendations. This relationship-centered approach empowers patients to take an active role in their healing process. Holistic health is not a trend—it's a sustainable way to care for your body, mind, and spirit. By embracing practices that support all aspects of well-being, you can cultivate a life of greater balance, energy, and purpose. Whether you start with a relaxing massage, a morning meditation, or switching to whole foods, small changes can have a big impact. Remember, health isn't just the absence of disease—it's a state of thriving. And the path to it is personal, intentional, and wonderfully holistic. TIME BUSINESS NEWS
Forbes
13-04-2025
- General
- Forbes
4 Signs Your Marriage Is Worth Saving — By A Psychologist
If your marriage feels stuck in limbo, these four signs can help you reflect on whether there's ... More still room for growth and renewal. If you're asking yourself whether your marriage is worth saving, you're likely at a crossroads, feeling stuck in the same painful patterns, unsure whether things can improve. Maybe the distance has grown, your connection feels shaky and you're left wondering if there's still something worth holding on to. Even the strongest relationships can face seasons of frustration or doubt, and it can make you wonder if the love you once shared is still alive beneath it all. Of course, not all marriages are meant to last, and sometimes choosing to walk away is the healthiest decision two people can make. However, some relationships still have the potential to heal when both partners are willing to show up, grow and rebuild together. This is not about forcing a happy ending. It's about recognizing when something real still exists beneath the surface and whether there's enough willingness and effort on both sides to move forward. Here are four signs that your marriage still holds the potential to grow stronger, despite its challenges. One of the most overlooked truths in struggling marriages is that saving the relationship does not always begin with fixing 'the couple.' It usually starts with each partner doing their own inner work. When one or both individuals begin to reflect, regulate and evolve emotionally, it creates a ripple effect that impacts how they communicate, respond and connect. Being happy on your own and still choosing to invest in your marriage every day lays the foundation for real, lasting change. Research shows that people with higher levels of well-being are more likely to have high marital happiness trajectories, while those with lower initial well-being were more likely to be in unhappy marriages. Researchers also note that individual distress contributes to marital strain. This highlights how individual distress does not just stay internal; it spills over into the relationship. Taking responsibility for your own emotional health can not only improve your personal life but also shift the dynamics of your marriage in meaningful ways. Supporting this, a 2024 study on distressed women in individual therapy found that two out of three participants showed notable improvement in marital satisfaction and commitment. This highlights how approaches like Acceptance and Commitment Therapy (ACT), even when done individually, can positively influence relationship dynamics. If you find that both you and your partner are willing to take accountability and work on your inner struggles, whether that's managing stress, healing past wounds or building healthier habits, there's likely real potential for your marriage to heal. Growth begins individually but creates space for transformation together. Communication is the lifeline of any relationship, but when tension builds over time, even simple conversations can start to feel like endless battles. One of the most hopeful signs that a marriage has potential to be saved is when both partners are open to learning a different way of relating to each other. A 2021 study published in BMC Women's Health highlights just how powerful communication skills can be, not just for improving relationships but also for protecting individuals' emotional well-being within marriage. Researchers found that married women who learned effective communication skills were better equipped to deal with marital conflicts directly, resulting in reduced burnout and improved quality of life. While the study focused specifically on women, the underlying principle that healthy communication reduces relationship strain can be relevant to all partners, regardless of gender. Acquiring strong communication skills can make it easier to navigate conflict, feel heard and connect more deeply. In any relationship, it's not just about what you say, but how you say it and whether both partners are open to listening and growing together. If both you and your partner are not only aware of your communication gaps but also willing to actively learn and implement healthier ways of expressing yourselves, that is often a meaningful sign that your marriage isn't broken; it's just in need of rebuilding. Every relationship experiences its share of pain points — moments that bring hurt, disappointment or emotional distance. These moments, while difficult, can become growth opportunities when both partners are open to acknowledging the past and are genuinely committed to working through the underlying issues. This mutual willingness creates space for real healing and reconnection. Research shows that forgiveness plays a key role here. It's not just about letting go of resentment. Forgiveness also helps reduce harmful conflict behaviors and encourages positive effort toward rebuilding relationships. When partners choose to forgive, they're more likely to communicate in healthier ways, break out of negative patterns and actively invest in improving the relationship. This, in turn, leads to deeper emotional connection and greater relationship satisfaction. However, forgiveness is most effective when both individuals are equally invested in healing and willing to hold themselves and each other accountable. To do so, it's essential not to excuse repeated harmful behavior or avoid tough conversations. When you're both open to breaking unhealthy cycles of behavior, revisiting difficult conversations with empathy, extending grace and choosing to show up differently, it often signals that the relationship still has a resilient foundation worth nurturing. Healthy relationships are not about avoiding mistakes. What's more important is how you respond when they happen. When both partners are willing to take responsibility for their actions and apologize sincerely without shifting blame, it creates space for resolution and emotional safety. Research shows that the timing and delivery of an apology matter. Researchers suggest that apologies are most effective when they come after the hurt partner has had a chance to express their feelings and feel understood. Rushing to say 'I'm sorry' too soon can sometimes feel dismissive, while waiting and truly listening first encourages what researchers call 'ripeness' — a state where the person is more open to forgiveness and reconnection. When a partner is allowed to voice what hurt them and the other person shows real understanding, it builds trust and shows the mistake is taken seriously. People are more likely to believe the issue will not happen again when the apology comes after this kind of meaningful exchange. If both you and your partner are ready to consistently take ownership and show a willingness to grow through conflict, it's a powerful sign that your marriage has the emotional maturity and mutual respect needed to be worth saving. There are times in a relationship when the way forward doesn't feel obvious — not a clear yes or no, but more like a quiet in-between. The real question isn't always 'Should we stay together?' but rather, 'Is there still enough willingness and effort on both sides to co-create something better?' Relationships evolve as people evolve with time. Consequently, what's needed isn't always to go back to how things were, but to courageously reimagine how things could be with more conscious intention. If you're questioning your marriage, know that a sense of uncertainty is not a final verdict — it's an invitation to reflect on whether you both can evolve in ways that support your relationship. Healing isn't linear, but when both people are willing to grow, not just for the relationship but for themselves, it can mark the beginning of something even more real and lasting than what existed before. Are you feeling stuck or unfulfilled in your marriage? Take this science-backed test to find out where you stand: Marital Satisfaction Scale
