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The Science Of Getting Over Heartbreak

The Science Of Getting Over Heartbreak

By Danielle Braff
Chicago Tribune

Love is an addiction that was biologically designed so that we can mate successfully, said Helen Fisher, a senior research fellow at the Kinsey Institute, and New York-based author of “Anatomy of Love” who did a study last year linking love to substance abuse.

Unfortunately, like all addictions, a breakup can send you spiraling out of control.

You can’t eat, you can’t sleep, you have obsessive thoughts about your ex, and you’ll do anything to get him or her back, even if it means calling too many times or driving past your ex’s house at all hours of the day. And as soon as you get a response, you swing into euphoria — unless the response is negative, which can whip you back into despair.

“One main region of the brain (referred to as the brain’s reward system) is linked with all addictions — gambling, sex and all of the substance addictions: alcohol, nicotine, heroin and the others,” Fisher said. “That same region of the brain is activated when you’re rejected in love. That’s the biology of it.”

But unlike alcohol or gambling, which a fraction of people are addicted to, we’re all predisposed to love addiction, Fisher said.

“It’s a drive, a basic mating drive,” she said. “It evolved to help us rear our children as a team.”

Unfortunately, when this basic mating drive veers off track via an unwanted breakup for one person, it becomes a physical and emotional pain that you’ll have to deal with sans the help of an AA meeting or a rehab clinic.

But science has found ways to help with breakups. There are things you can do to make the pain go away faster, and there are things you might be doing that make your heartbreak worse.

You might find yourself journaling post-breakup, for instance, but while this seems like a therapeutic way to get all those thoughts out, it could make your heartbreak linger if you’re the type to brood or to ruminate.

Researchers at the University of Arizona found that those who looked for meaning in their relationships by writing in their journals made the least progress with their emotions — especially if they tend to seek a deeper meaning in their breakups. That’s because they continued the saga of their failed relationship through their journal, prolonging their suffering instead of moving on, said David Sbarra, psychology professor at the University of Arizona and author of the 2013 study.

If you do feel a need to journal, however, you should just write about your day. Those in the study who did not mention their breakup did well, Sbarra said. It helped them get back into their normal routine without focusing on their losses.

Talking about the breakup with someone other than your ex from a distanced, calm, rational perspective will also speed recovery, said Grace Larson, who authored a 2015 study on the topic.

“It helps you understand who you are outside of the ex-relationship,” Larson said. They end up using fewer “us” words when they spoke about the relationship, and used more “I” and “me” words.

But the talking shouldn’t go on for weeks, Fisher said.

After you’ve said everything you need to say, it’s time to stop mentioning your ex to anyone, she said.

Since love is an addiction, Fisher recommends using the AA method and treating an ex like something that is to be forbidden at all costs.

“Don’t write, don’t call, don’t show up at various places, don’t ask friends what he’s doing, don’t check him out on Facebook,” she said. “If you’re going to get rid of alcohol, don’t keep a bottle on your desk.”

It’ll be painful, but eventually, you’ll get over your ex. In her studies, Fisher said, they looked at the brain scans of people who were rejected mere weeks ago and those who were rejected months ago — and the brain activity declined as the separation increased, despite the memory of the event remaining strong. That means, she said, that the pain will decrease over time, though no one can definitively say how long it takes, as it varies from person to person depending on the length of the relationship and the flexibility of their emotions.

If all else fails, there’s an app to help.

Los Angeles-based Ellen Huerta founded Mend (starts at $4.99) when she was going through a bad breakup.

“I wanted a personal trainer to help me through a breakup,” Huerta said. Failing that, she wanted something or someone by her side every step of the way.

For the first 28 days of the breakup, Mend offers a heartbreak cleanse, which focuses on your body to help with the withdrawal symptoms, Huerta said.

Each day, it will advise you on how to self-soothe, to focus on your breath. In addition, you can check in and write in the app’s journal.

After you get through the first month, you graduate to the next step in Mend, which focuses less on the breakup and more on rebuilding your sense of self and your future.

“We do trainings about being single and dating and having a healthy relationship practice,” said Huerta, who said she managed to get over her heartache while she was developing her app.

And while she won’t reveal the number of subscribers, she said there are Mend users in more than 150 countries.

“Heartbreak is so universal,” Huerta said.

10 Psychological Studies That Will Change What You Think You Know About Yourself

10 Psychological Studies That Will Change What You Think You Know About Yourself

Why do we do the things we do? Despite our best attempts to “know thyself,” the truth is that we often know astonishingly little about our own minds, and even less about the way others think. As Charles Dickens once put it, “A wonderful fact to reflect upon, that every human creature is constituted to be that profound secret and mystery to every other.”

Psychologists have long sought insights into how we perceive the world and what motivates our behavior, and they’ve made enormous strides in lifting that veil of mystery. Aside from providing fodder for stimulating cocktail-party conversations, some of the most famous psychological experiments of the past century reveal universal and often surprising truths about human nature. Here are 10 classic psychological studies that may change the way you understand yourself.

We all have some capacity for evil.

Arguably the most famous experiment in the history of psychology, the 1971 Stanford prison study put a microscope on how social situations can affect human behavior. The researchers, led by psychologist Philip Zimbardo, set up a mock prison in the basement of the Stanford psych building and selected 24 undergraduates (who had no criminal record and were deemed psychologically healthy) to act as prisoners and guards. Researchers then observed the prisoners (who had to stay in the cells 24 hours a day) and guards (who shared eight-hour shifts) using hidden cameras.

Long time

The experiment, which was scheduled to last for two weeks, had to be cut short after just six days due to the guards’ abusive behavior — in some cases they even inflicted psychological torture — and the extreme emotional stress and anxiety exhibited by the prisoners.

“The guards escalated their aggression against the prisoners, stripping them naked, putting bags over their heads, and then finally had them engage in increasingly humiliating sexual activities,” Zimbardo told American Scientist. “After six days I had to end it because it was out of control — I couldn’t really go to sleep at night without worrying what the guards could do to the prisoners.”

We don’t notice what’s right in front of us.

Think you know what’s going on around you? You might not be nearly as aware as you think. In 1998, researchers from Harvard and Kent State University targeted pedestrians on a college campus to determine how much people notice about their immediate environments. In the experiment, an actor came up to a pedestrian and asked for directions. While the pedestrian was giving the directions, two men carrying a large wooden door walked between the actor and the pedestrian, completely blocking their view of each other for several seconds. During that time, the actor was replaced by another actor, one of a different height and build, and with a different outfit, haircut and voice. A full half of the participants didn’t notice the substitution.

The experiment was one of the first to illustrate the phenomenon of “change blindness,” which shows just how selective we are about what we take in from any given visual scene — and it seems that we rely on memory and pattern-recognition significantly more than we might think.

Delaying gratification is hard — but we’re more successful when we do.

child marshmallows

A famous Stanford experiment from the late 1960s tested preschool children’s ability to resist the lure of instant gratification — and it yielded some powerful insights about willpower and self-discipline. In the experiment, four-year-olds were put in a room by themselves with a marshmallow on a plate in front of them, and told that they could either eat the treat now, or if they waited until the researcher returned 15 minutes later, they could have two marshmallows.

While most of the children said they’d wait, they often struggled to resist and then gave in, eating the treat before the researcher returned, TIME reports. The children who did manage to hold off for the full 15 minutes generally used avoidance tactics, like turning away or covering their eyes. The implications of the children’s behavior were significant: Those who were able to delay gratification were much less likely to be obese, or to have drug addiction or behavioral problems by the time they were teenagers, and were more successful later in life.

We can experience deeply conflicting moral impulses.

A famous 1961 study by Yale psychologist Stanley Milgram tested (rather alarmingly) how far people would go to obey authority figures when asked to harm others, and the intense internal conflict between personal morals and the obligation to obey authority figures.

Milgram wanted to conduct the experiment to provide insight into how Nazi war criminals could have perpetuated unspeakable acts during the Holocaust. To do so, he tested a pair of participants, one deemed the “teacher” and the other deemed the “learner.” The teacher was instructed to administer electric shocks to the learner (who was supposedly sitting in another room, but in reality was not being shocked) each time they got questions wrong. Milgram instead played recordings which made it sound like the learner was in pain, and if the “teacher” subject expressed a desire to stop, the experimenter prodded him to go on. During the first experiment, 65 percent of participants administered a painful, final 450-volt shock (labeled “XXX”), although many were visibly stressed and uncomfortable about doing so.

While the study has commonly been seen as a warning of blind obedience to authority, Scientific American recently revisited it, arguing that the results were more suggestive of deep moral conflict.

“Human moral nature includes a propensity to be empathetic, kind and good to our fellow kin and group members, plus an inclination to be xenophobic, cruel and evil to tribal others,” journalist Michael Shermer wrote. “The shock experiments reveal not blind obedience but conflicting moral tendencies that lie deep within.”

Recently, some commenters have called Milgram’s methodology into question, and one critic noted that records of the experiment performed at Yale suggested that 60 percent of participants actually disobeyed orders to administer the highest-dosage shock.

We’re easily corrupted by power.


There’s a psychological reason behind the fact that those in power sometimes act towards others with a sense of entitlement and disrespect. A 2003 study published in the journal Psychological Review put students into groups of three to write a short paper together. Two students were instructed to write the paper, while the other was told to evaluate the paper and determine how much each student would be paid. In the middle of their work, a researcher brought in a plate of five cookies. Although generally the last cookie was never eaten, the “boss” almost always ate the fourth cookie — and ate it sloppily, mouth open.

“When researchers give people power in scientific experiments, they are more likely to physically touch others in potentially inappropriate ways, to flirt in more direct fashion, to make risky choices and gambles, to make first offers in negotiations, to speak their mind, and to eat cookies like the Cookie Monster, with crumbs all over their chins and chests,” psychologist Dacher Keltner, one of the study’s leaders, wrote in an article for UC Berkeley’s Greater Good Science Center.

We seek out loyalty to social groups and are easily drawn to intergroup conflict.

On Three

This classic 1950s social psychology experiment shined a light on the possible psychological basis of why social groups and countries find themselves embroiled in conflict with one another — and how they can learn to cooperate again.

Study leader Muzafer Sherif took two groups of 11 boys (all age 11) to Robbers Cave State Park in Oklahoma for “summer camp.” The groups (named the “Eagles” and the “Rattlers”) spent a week apart, having fun together and bonding, with no knowledge of the existence of the other group. When the two groups finally integrated, the boys started calling each other names, and when they started competing in various games, more conflict ensued and eventually the groups refused to eat together. In the next phase of the research, Sherif designed experiments to try to reconcile the boys by having them enjoy leisure activities together (which was unsuccessful) and then having them solve a problem together, which finally began to ease the conflict.

We only need one thing to be happy.

The 75-year Harvard Grant study —one of the most comprehensive longitudinal studies ever conducted — followed 268 male Harvard undergraduates from the classes of 1938-1940 (now well into their 90s) for 75 years, regularly collecting data on various aspects of their lives. The universal conclusion? Love really is all that matters, at least when it comes to determining long-term happiness and life satisfaction.

The study’s longtime director, psychiatrist George Vaillant, told The Huffington Postthat there are two pillars of happiness: “One is love. The other is finding a way of coping with life that does not push love away.” For example, one participant began the study with the lowest rating for future stability of all the subjects and he had previously attempted suicide. But at the end of his life, he was one of the happiest. Why? As Vaillant explains, “He spent his life searching for love.”

We thrive when we have strong self-esteem and social status.


Achieving fame and success isn’t just an ego boost — it could also be a key to longevity, according to the notorious Oscar winners study. Researchers from Toronto’s Sunnybrook and Women’s College Health Sciences Centre found that Academy Award-winning actors and directors tend to live longer than those who were nominated but lost, with winning actors and actresses outliving their losing peers by nearly four years.

“We are not saying that you will live longer if you win an Academy Award,” Donald Redelmeier, the lead author of the study, told ABC News. “Or that people should go out and take acting courses. Our main conclusion is simply that social factors are important … It suggests that an internal sense of self-esteem is an important aspect to health and health care.”

We constantly try to justify our experiences so that they make sense to us.

Anyone who’s taken a freshman Psych 101 class is familiar with cognitive dissonance, a theory which dictates that human beings have a natural propensity to avoid psychological conflict based on disharmonious or mutually exclusive beliefs. In an often-cited 1959 experiment, psychologist Leon Festinger asked participants to perform a series of dull tasks, like turning pegs in a wooden knob, for an hour. They were then paid either $1 or $20 to tell a “waiting participant” (aka a researcher) that the task was very interesting. Those who were paid $1 to lie rated the tasks as more enjoyable than those who were paid $20. Their conclusion? Those who were paid more felt that they had sufficient justification for having performed the rote task for an hour, but those who were only paid $1 felt the need to justify the time spent (and reduce the level of dissonance between their beliefs and their behavior) by saying that the activity was fun. In other words, we commonly tell ourselves lies to make the world appear a more logical, harmonious place.

We buy into stereotypes in a big way.


Stereotyping various groups of people based on social group, ethnicity or class is something nearly all of us do, even if we make an effort not to — and it can lead us to draw unfair and potentially damaging conclusions about entire populations. NYU psychologist John Bargh’s experiments on “automaticity of social behavior”revealed that we often judge people based on unconscious stereotypes — and we can’t help but act on them. We also tend to buy into stereotypes for social groups that we see ourselves being a part of. In one study, Bargh found that a group of participants who were asked to unscramble words related to old age — “Florida,” “helpless” and “wrinkled” — walked significantly slower down the hallway after the experiment than the group who unscrambled words unrelated to age. Bargh repeated the findings in two other comparable studies that enforced stereotypes based on race and politeness.

“Stereotypes are categories that have gone too far,” Bargh told Psychology Today. “When we use stereotypes, we take in the gender, the age, the color of the skin of the person before us, and our minds respond with messages that say hostile, stupid, slow, weak. Those qualities aren’t out there in the environment. They don’t reflect reality.”



How to Create a Sacred Space

How to Create a Sacred Space

“Your sacred space is where you can find yourself over and over again. ~ Joseph Campbell

There’s a lot of talk online and in the spiritual community about “sacred space”. But if you’re new to this world, or just haven’t ever explored this concept, it can feel unattainable and maybe even a bit scary. So I’m gonna break it down for you.

A sacred space is your sanctuary. A place where you can meditate or pray, work alchemy, relax, practice yoga, dance, or even just check-in with yourself and your dreams. It’s a space where you prepare yourself for the day. And a place for you to come home to, to recharge your body, mind and spirit. Knowing that when we care for our space in this way, we are more clear, open, grounded, magical – creating sacred space facilitates this and restores us to our best selves.

How and where you decide to create your sacred space is really up to you. It’s very much a personal thing. It does not have to be grand or “Pinterest ready”. It just has to feel good. And while I’m fascinated by Feng Shui and other methods of spiritually designing our spaces, for some (myself included) our homes are not “Feng Shui” friendly, nor do we have the time, space or money to create a mini temple at home. What to do? Keep reading on and I’ll show you.

It may be that I am a spring baby or the fact that my rising sign is in Virgo, but the act of spring cleaning and creating sacred space lights me up. This ritual is almost like an active meditation for me, and very cathartic. Just the act of making sacred space can make me feel like Beyonce before a performance. Bring it!

Having a sacred space of our very own gives us permission to just be. We don’t have to meet anyone else’s needs but ours. And for that single moment, we feel more deeply present. To hear nothing but the sound of your breath or a song that will break your heart open is everything. Our sacred space is a place for our intuition to sit and converse with us without the chaos of everyday life.

Designating a space and declaring it sacred – there is power in that my darlings.

Personally, I have several different spaces. I chose to create them in places I spend most of my time on a daily basis. It’s where I create, hustle, practice self-love and care, organize thoughts & feelings, exhale, make magic and center myself.
Here are examples of my sacred spaces:

I love my nook at home. When everyone is asleep, I swear it’s the most magical place in the world. It is my workspace / boudoir / altar. When I am home, that is where you will find me. My walls have pictures, art, words and images that inspire and express who I am. I have textures, fabrics, crystals, decks of cards, oils and candles. Everything in there is intentional. I romance myself and my space with incense and fresh flowers. I created it next to a balcony, where I am bathed by the light that radiates through my sheer white curtains hanging. It is heaven.

As a creative / designer, I make sure my workspace is infused with visuals, the perfect playlist, the right pens, planner and my headphones. It’s all part of my weaponry at work, my metaphorical “do not disturb” sign. In a workplace environment, you have to protect your space and set your boundaries. I have Palo Santo and rosewater to clear and bless. Crystals for creativity, hustle and energy protection (black tourmaline protects my computer, gadgets and myself, especially when Mercury goes retro). I’m grateful to be next to a window where the sun hangs out with me in the afternoon. My work space thus becomes a perfect place to recharge whenever I need it.

I have a long commute to and from work. I could easily let the crazy of rush hour take over, but I choose not to. My car is my space to prepare for work. And to release everything from my day and recharge before I come home to my family. I light Palo Santo to clear space, talk to my guides, angels, ancestors, and my intuitive voice when it wants to be heard. I have playlists, classes or audiobooks ready to accompany me on my drive home. And then there are also times that I just drive in silence. Silence is truly golden. On the really heavy work days, I always take a 20 min nap right in the car before I walk into my home. This mama loves a nap!

I decorate my body with patterns, jewelry, metallics and textures. I cleanse & heal it with coconut milk or salt baths. I wear talismans (my turquoise pendulum, my Frida pin, my “Tribe” pendant) to remind me of my purpose and who I am. My arms and hands are adorned with ink of Goddesses & deities who I connect with (Erzuli & Kali Ma), my daughters’ names (my loves), personal symbols, etc. I wear oils on my skin, honey on my lips and crystals in my bra to heal, expand, protect & awaken all of me. I am my very own altar.

Now that you’ve seen how I do sacred space, let’s talk yours. Remember, this is your space and personal expression. Drop any over-thinking or judgment. There is no right or wrong way to do this. Here are a few starting points to help…

If you’re wondering what space to choose, I suggest starting at home first. Choose a space in your home, preferably one where you can have some privacy. It will probably be a place that you already tend to spend most of your time in. You’re bringing energy and intention here so choose what connects to your Soul. Know that your space will always be changing – it evolves as you do.

The goal is to reclaim some sacred space for yourself, so you want to make sure it’s fresh and clean. Ditch (or donate) anything that no longer serves you. And be very selective about what you bring into the space once it’s clean. Try clearing and blessing your space with sage or palo santo (they even make spraysif you’re sensitive to smoke). Cleansing brings clarity. And clarity, both physical and mental, is a beautiful gift to give yourself. So do this on a regular basis.

This is my favorite part. What are your desires? How do you want to feel? It’s time to awaken your inner child and get creative. Explore colors & textures. Collages, books & art pieces. Pillows, tapestries, lighting, fresh flowers, music, incense, oils, dark chocolate, whiskey. Collaborate with your senses here!You can create an altar that hold objects of deep meaning, candles, statues of deities, tarot cards, love letters or crystals, that are fully charged, to help you handle some spiritual gangster business. Whatever you decide, this space needs to make you feel good and raise your energy. This is where you start and end your day. This is your space, so run wild with it.

What is your intention for this space? We can sit in an empty room with nothing but you and that intention – and that right there is sacred power. Pray, connect, ask, open up to receive, be grateful. Bless your space with this intention whenever you step foot into it.

And there it is. A sacred space to call your own. Now, just be. Close your eyes and soak in the beauty and magic of this magical place you just created all of yourself. Enjoy it!

How to Create a Sacred Space

What Is A Creative?

What Is a Creative?

This week, I’m attending an arts conference and creative think-tank. A lot of the attendees are calling themselves “creatives.”

Now if you don’t work in marketing or advertising, you may not have realized thatcreative can be a noun.

So, what is a creative?

A creative is an artist. Not just a painter or musician or writer. She is someone who sees the world a little differently than others.

A creative is an individual. He is unique, someone who doesn’t quite fit into any box. Some think of creatives as iconoclasts; others see them as rebels. Both are quite apt.

A creative is a thought leader. He influences people not necessarily through personality but through his innate gifts and talents.

And what, exactly, does a creative do?

Good question; sometimes they don’t even know.

A creative creates art. Not make a buck, but to make a difference. She writes to write, not to be noticed or to sell books. She sings to sing, for the pure joy of making music. And she paints to paint. (And so on…)

A creative colors outside the lines. On purpose. In so doing, she shows the world a whole new picture they never would have otherwise seen.

A creative breaks the rules. And as a result, he sets a new standard to follow.

Why we need creatives

The truth is that we need more creatives in positions of influence — to color the world with beauty and life.

Creatives craft poetry in a world that is otherwise content with prose. They bring art to areas where there is only architecture.

Creatives help us see life in a new light — to perceive a new dimension, a deeper way of encountering what we know. And we need more of those kinds of leaders.

Don’t you agree?

Are you a creative? What’s your definition for a creative? If you’re on Twitter, use the hashtag to #acreativeis.

Free Guided Visualization Scripts & Audio

Guided Imagery Scripts: Free Relaxation Scripts

If you are looking for guided imagery visualization scripts (beach, meadow, or other peaceful place), check out some great visualizations we discovered that are Free to download from

If you enjoy these relaxation scripts, subscribe to Relaxation by Inner Health Studio podcast to hear scripts like these as a new relaxation download each week.


Please Note:

Use relaxation audio and videos wisely. Do not watch or listen to relaxation materials while you need to be fully awake and alert (for example, when driving). Obviously this can be dangerous. Please use relaxation sessions only when safe to do so.


Try out these guided imagery relaxation scripts:

Body Image Relaxation
This body image relaxation script is a guided meditation focused on self-acceptance and self-image.

Relaxation to Deal with Anger
This guided relaxation script describes how to deal with anger quickly and effectively in the moment. Guides you in controlling anger in a healthy, productive way.

Self-Esteem Relaxation
Relax with affirmations, meditation, visualization and deep breathing. This self-esteem relaxation can be used to promote positive self-image and help you fall asleep in a positive frame of mind.

Healing Relaxation
This healing relaxation begins with passive progressive muscle relaxation, and then guides you to imagine your body healing itself.

Learn an Instrument Meditation
Feeling relaxed and confident can help you learn an instrument or other new skill more easily. This meditation aims to help increase confidence and motivation when learning to play an instrument.

Public Speaking Visualization
This public speaking visualization is a guided imagery script uses visualization to allow you to imagine yourself calmly and successfully speaking in public.

Overcoming Shyness
This relaxation script is for overcoming shyness. Use guided imagery, affirmations, and visualization to foster a sense of self-confidence and help decrease social anxiety.

Guided Imagery for Writing an Exam
This guided imagery script will allow you to visualize the process of studying for and writing an exam. Visualizing success will promote increased confidence, concentration, and memory. Relaxation can also improve the ability to learn by eliminating some of the anxiety that interferes with taking in new information.

Get Rid of Nightmares
Many people experience night terrors and struggle with how to get rid of nightmares. This relaxation script uses guided imagery and visualization to help return your mind to a peaceful, restful state free of fear after experiencing a nightmare.

Coping with Flashbacks Relaxation
This relaxation script is for coping with flashbacks. It can be used in the moment to help you to get through the experience and to help re-focus your mind on peaceful images.

Headache Relief
Relaxation is effective in providing relief from headaches. This relaxation for headache relief script will describe ways to cope with and reduce headache pain.

Relaxation for Work Commitments Stress
This script is for decreasing the stress caused by work commitments. Listening to this relaxation audio right before bed can be effective to help you put thoughts of work aside so you can get to sleep.

Relaxation for Obsessive Thoughts
This relaxation for obsessive thoughts can help with obsessive compulsive disorder and other anxiety disorders that involve worrying, obsessions, compulsions, or rumination.

Decrease Fidgeting Relaxation Script
This relaxation script will help you to decrease fidgeting with your hands. This exercise will allow you to reduce anxiety to create a feeling of calm and be still, even when faced with stress.

Finding Your Authentic Self
Explore your values and connect with your authentic self. Use this relaxation technique to get in touch with your true self, live up to your full potential, and live according to your true identity.

Relaxation to Deal with Loneliness
This relaxation script is to deal with loneliness by increasing confidence, developing a strong sense of self, and getting ready to take action to decrease loneliness.

Panic Attacks when Flying Relaxation Script
Air travel can be stressful. Most people experience at least some anxiety in airports or on planes, but for some, flying causes panic attacks. This relaxation is for panic attacks when flying.

Overcoming procrastination
This relaxation script is for overcoming procrastination by dealing with some of the causes of this behavior and increasing motivation to deal with the things on your to do list.

Deal with Squeamishness
Squeamishness is a feeling of discomfort, disgust, and anxiety. This guided imagery script will help you in your mind to face phobias or anxiety-provoking situations and deal with squeamishness.

Overcoming Freeze Response
Freeze is a common response to fear, especially in life-threatening situations that are difficult to escape. This relaxation script uses grounding techniques to help you decrease panic symptoms.

Decreasing Self Harm Behavior
This relaxation script is for teens or adults with self harm behavior or nervous rituals and aims to create a feeling of calm and then explore more positive coping alternatives.

Dealing with Grief
This relaxation script is for dealing with grief and loss. This guided relaxation will help to normalize the grief experience and explain the stages of grief.

Meditation for Acting
This guided meditation for acting helps you, as an actor, to focus on getting into the character’s state of mind, understand the character you are playing, and act effectively.

Calming Down from Good News
This relaxation script is for calming down from good news. It will help you achieve a state of calm so you can focus or sleep as needed.

Music Imagery
This music imagery story was written by Diana. It is a mystical story that uses pretty words and music to help to get rid of phobias, specifically, the fear of needles.

Dealing with Rejection or Failure
Our own self-talk can contribute to the pain and low self-esteem that is sometimes associated with rejection or failure. This relaxation script will help you to identify and change upsetting thoughts.

Timed Stim Breaks
This timed stim breaks script will guide you to use stimming for three minutes, then do other behaviors for three minutes. You can use this exercise for “stim breaks” you can schedule through the day.

Autism Relaxation to Decrease Stimming
This autism relaxation script is for helping to decrease stimming. Stims are repetitive behaviors that stimulate the senses, and are used to regulate one’s level of sensory arousal.

Relaxation to Stop Biting the Inside of the Mouth
This relaxation script will help you to stop biting the inside of the mouth. This behavior is a common problem that can occur with boredom, stress, anxiety, or simply out of habit.

Relaxation for Positive Self-Image
This relaxation for positive self image helps to increase positive thinking, healthy self-concept, confidence, and self-esteem.

Martial Arts Training Guided Imagery for Kickboxing or Muay Thai
Guided mental rehearsal of various punching and kicking techniques for martial arts training to help prepare for Kickboxing or Muay Thai martial arts competition.

Martial Arts Competition Guided Imagery for Kickboxing or Muay Thai
This guided imagery script involves mental rehearsal to prepare for martial arts competition in kickboxing or Muay Thai, become comfortable with combinations, and increase confidence.

Dealing with Seasonal Affective Disorder
This relaxation script is to help you deal with seasonal affective disorder or seasonal blues. Review some quick ways to help improve mood naturally and use guided imagery to improve mood.

Relaxation During Pregnancy
Relaxation during pregnancy is safe and effective for reducing stress, feeling calm, and increasing physical and mental comfort. Use relaxation techniques to get rid of nausea, headaches, and minor pain without taking medications.

Relaxation for Asthma
This relaxation for asthma script will help to calm breathing, reduce muscle tension in the chest and throat, and get though an asthma attack. This relaxation script is also effective for anxiety symptoms that cause breathing difficulty.

Dealing with Food Sensitivities Relaxation Script
This relaxation is for dealing with food sensitivities. Improve immune function and achieve a calmer state when experiencing allergies, immune reactions, or intolerance to foods or other substances.

Professional Distance and Empathy
This guided imagery script will help you to envision maintaining both professional distance and empathy. Enhance your ability to maintain appropriate boundaries at work with empathy and understanding.

Relaxation for Pain Relief
Relaxation of any type is effective for pain management. People who do relaxation exercises are better able to tolerate pain, AND they actually feel less pain. In other words, relaxation exercises can take at least some of your pain away, and make the pain you do have a little easier to tolerate.

Relaxation to Stop Blushing
Blushing is a redness of the cheeks and face that can be caused by anxiety, stress, nervousness, exercise, or embarrassment. This relaxation script will help to stop blushing now and in the future.

Stop Guilt When Not Busy
Many people find it difficult to relax because they feel guilty when they are not busy. Use this guided imagery script to overcome the constant pressure to be busy and the guilt and restlessness interfere with relaxing.

Relaxation for Dealing with Chemotherapy
This guided imagery script is for dealing with chemotherapy. Relaxation can help improve immune system function, reduce pain, and decrease stress to have an overall positive impact on healing.

Adults Recovering from Childhood Bullying
Guided imagery meditation script for adults recovering from childhood bullying. Involves affirmations to change the negative self-concept and self esteem problems associated with past bullying.

Becoming More Playful
This guided imagery script is for becoming more playful. It begins by guiding you to relax your mind, and then use visualization, meditation, and guided imagery to get in touch with your inner playfulness.

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