Woman suffering from depression

Dealing With Depression: What to Expect From CBT Sessions

Negative thoughts could hinder your recovery from depression and increase your feelings of hopelessness. If you have not tried cognitive behavioral therapy (CBT), consider it. It is one of the most studied and effective forms of therapies for depression.

With CBT, you will work with a therapist to identify behavioral patterns that need changing. The primary goal of therapy is to rewire the specific part of your brain that is keeping a lid on your positive thoughts. In general, you could expect to encounter these techniques when you go through CBT sessions in Westport, CT.

Identifying the Problem to Find a Suitable Solution

Speaking with your therapist and writing down your feelings could help you uncover what is making you depressed. Once you have figured out what might be keeping you depressed, write it down in the simplest terms possible and try to find ways to solve it.

Hopelessness, the belief that nothing could get better, is one of the most influential hallmarks of depression. Making a list of what you could do to make your situation better could help you deal with depressive feelings and combat hopelessness.

Writing Affirmations to Counter Negative Thinking

Once you have determined why you are depressed, list down all negative thoughts you typically use for dampening your positive thoughts and then write down affirmations or self-statements you could use for counteracting those negative thoughts. Repeat these affirmations to yourself during times that you feel negative thoughts trying to extinguish your positive thoughts. Over time, you will learn to create new associations to substitute negative thoughts with positive thoughts.

Looking for Chances to Practice Positive Thinking

For example, if you wake up feeling depressed and thinking that you’re going to be depressed the whole day, you could train yourself to think of at least five things — even the simplest things such as eating a favorite snack — you could feel good about your day. Remind yourself about these things at least thrice daily to train yourself in reframing your thought patterns into more positive ones.

Accepting That Disappointment is a Part of Normal Life

Woman contemplating about life

How you respond to disappointments could impact how fast you could get over your disappointments. Do not dampen your disappointment with loneliness. Instead, accept that you cannot control everything. Work on what you could control by writing down your disappointments, what you learned, and how you could deal with it better next time, paying attention to excessively negative thoughts.

Finishing Every Single Day by Remembering All the Good Parts

End every day by typing or writing down all the things that you are thankful for — yes, even the smallest things in your life. Recording these positive thoughts could aid you in developing new associations or pathways in your negativity-riddled mind.

Being able to recognize, accept and leave your negative thoughts behind instead of merely dampening them when they come could be immensely liberating. Regular CBT sessions and doing work on your own could help in reinforcing positive thought patterns and set you on the right path towards true recovery.

Kid holding flowers at the cemetery

Children and Grief: Helping Your Child Deal With the Loss of a Loved One

Death is one of the more sensitive subjects to talk about with children. You might even find it harder than talking about the birds and the bees. But it is part of life, and something your children will have to deal with in the future. It’s best to prepare them so that they have the tools to cope with grief.

How do you help your kids deal with grief?

Community Support

Start by finding community programs in your Indiana neighborhood. Look into grief support services that focus on children or teens. Your children can get counselling that allow them to go through the experience of grief and discover its process. They can learn to understand that pain is a natural reaction to losing someone close. They can also express their grief to a trained counsellor or in a group.

It’s crucial to note that children grieve in different ways. Some may appear withdrawn while others may be able to verbalize their feelings. Then there are those who may not comprehend the concept of death; some may think it isn’t permanent and that it can be “reversed.” They may even use elements from fantasy movies to draw conclusions about death.

This is why it’s important to have a professional on board, to guide your children through the loss. Counsellors may work around the following emotions to help your kids deal with this profound experience:


Other grieving kids may express their anger through emotional outbursts. Rather than asking them to calm down, counsellors may let the children expend their anger in different ways. These include scribbling, running, engaging in games, or joining an art class where they can sculpt or draw. Other therapists may use a six-step process that ends with a relaxation technique. It’s crucial to let your child regain composure before asking them about their feelings. This will allow for a calmer and more effective grief therapy session.


Father comforts crying sonSome children exhibit signs of fear about the death of a loved one through physical complaints, like stomach and headaches. This fear emanates from the anxiety of what will become of them and how much their life will change following the death of a loved one. Grief therapy focuses on reassuring the child and ensuring his/her life is as comfortable as possible to allay the fears.


Children who grieve may fall into a depression, and they will need considerable support to get through these emotions. Therapists or counsellors can encourage your kids to recall memories of their time with the deceased. This way, they can come up with a scrapbook of their experiences. The tangible collection of memories will allow them to remember the deceased in a positive light. In doing so, they can feel happy about the time they spent with them rather than focus on the sadness of not having that person around any longer.

The death of a loved affects everyone. The impact may especially be more difficult for the youngest in your family. Don’t let your children keep their emotions bottled up. Talk to them about the concept of loss. And get professional support to help them deal with the experience better as they grow older.

cosmetic surgery concept

Cosmetic Surgery: The Key to Achieving Your Desired Look in No Time

Cosmetic surgery is one of the fastest growing fields in medicine. According to the American Society of Plastic Surgeons (ASPS), approximately 18 million cosmetic surgical procedures were performed in the United States in 2017. This reflects a 10% rise in the number of procedures performed during the past decade.

With the increasing demand for cosmetic surgical procedures, it is crucial to find a medspa in Utah that offers diverse treatment techniques to enhance aesthetic appearance. Several modern procedures are now available to improve a person’s look.


Coolsculpting is a non-invasive cosmetic procedure performed to remove excess fats in the body. This technique involves exposure of lipid-rich regions of the body, such as the abdomen, arms and thighs, to extremely low temperatures. The cold temperature penetrates the skin and reaches the deeper subcutaneous layers that contain stubborn fats. Upon exposure to a cold environment, irreversible damage to excess fats will occur. After a few weeks, excess fatty deposits are eliminated from the body.

Coolsculpting is a stepwise procedure that requires the use of an applicator that releases low temperature over the targeted area. Since it has a controlled cooling system, it only affects fat cells, which indicates adjacent cells remain unharmed.

a pretty woman


Velashape is another non-invasive cosmetic treatment to get rid of unnecessary fats. This procedure involves the use of various cosmetic techniques, such as infrared light exposure, radio frequency and suction system, to enhance body shape. This treatment technique is highly recommended by cosmetic specialists due to its systematic mechanism of fat removal.

Velashape involves the use of a device that is directly placed by a technician over the preferred region of the body. It consists of mechanical rollers that tighten skin to allow direct exposure of infrared rays into the skin and subcutaneous tissues. Since infrared can penetrate deeper tissue layers, it enables fat dissolution, which facilitates elimination from the body. Radio frequency also enhances circulation due to tissue stimulation and massage. A vacuum suction is then used to get rid of the excess fatty stores.

Botox Injection

Botox injection is the most commonly performed non-surgical procedure in the United States. Statistics show that approximately 6 million Botox treatments are done annually. This procedure has been approved by the Food and Drug Administration (FDA) in the removal of facial lines, wrinkles and creases. It is also medically used in the treatment of movement disorders, excessive sweating, refractory migraine and eye problems.

This procedure involves the injection of minimal concentrations of Botulinum toxin, which is derived from the bacteria Clostridium botulinum. This compound inhibits transmission of nerve signals that trigger abnormal muscle contraction. As a result, the underlying muscles become less stiff, which yields a more relaxed aesthetic appearance. The effect of the procedure lasts for approximately four to six months.

Cosmetic surgery offers a definitive, long-term solution in the treatment of aging skin, excess fats and wrinkled deformities. Therefore, it is crucial to find a medical spa that offers numerous options to ensure that you achieve your desired facial and body shape and contour.

Close up of a woman

Keeping My Skin Looking Amazing: How I Do It

When it comes to my skin, my facial skin to be exact, I tend to be really particular and picky. I like choosing the products that I use personally, as I really would want to know every single thing that I will be putting on my face. To some people, it might be a little bit of a hassle but for me, it totally isn’t since I love skincare and taking good care of my skin.

You might think that the human skin is pretty simple, but it is actually pretty unique and complex. I love to think how every single one of us does not have the same exact type of skin. You and I might both have oily skin, but its needs might be totally different.

This is the reason why dermatologists say that not everything will work well and the same with every one. When it comes to skincare, it’s always trial and error. What works well with other people might not work for you, so always remember to take everything into consideration when choosing the right skin care products for your skin type.

My Skin’s Savior

Woman putting mask on face

I personally swear by one skincare product and I am just super thankful that I have found this. I super love Kedma Cosmetics’ Royalty Facial Sauna Mask, as it deeply exfoliates my skin to reveal a glowing and healthy appearance. It has self-heating properties that help open up the pores, which then extracts the impurities in your skin.

It also has a unique combination of Dead Sea minerals, antioxidants such as Vitamins A, C, and E, and plant extracts that can help with making your facial skin look soft, smooth, and glowing.

I use this once a week to keep the impurities away and keep my skin blemish-free. I wash my face with warm water and mild facial wash, then I dry it with a clean towel right after. I apply the mask and within six seconds, and immediately feel the heat and my skin will start to sweat. I leave it on for three minutes, then rinse it off with warm water. After drying my face once again, I proceed to put on my moisturizer and facial serum.

I love how squeaky clean this product makes my skin feel without leaving it dry or flaky. I also do not get extremely oily anymore, as this product helps control my oily T-zone area. It always reveals a glowy and healthy appearance and I always get complimented because of it!

Another tip that I want to share with you is that I never forget to rinse my facial wash properly, especially in the hairline area. Your facial wash build up can be a cause of thinning hairline and thus, you must pay special attention to it when washing your face. All that oil and thick cream build up can cause your hairline to recede eventually. It might be a random tip, but an especially important and essential one.

Always ask your dermatologist about the products that you can use when it comes to your skin. Be aware of what you are putting on your skin as this will greatly affect its appearance.

Young man with disability washing dishes

Joining a Cruise? Here are Features for the Mobility Challenge You’d Appreciate

Mobility challenges no longer mean a life sentence stuck in your hometown and never getting to see and experience what the world and the varying cultures it has to offer. Many cruise line operators have already incorporated the latest designs that take into account the challenges faced by travellers with mobility issues, allowing them to see the world.

Here are the common features and amenities found in most cruise ships that will help you travel to world by sea.

What to Expect Onboard

Although all cruise ships, even those registered outside the US but passing through ports of call in its territories are required to comply with the Americans with Disabilities Act (ADA), there are still no global standards regulating accessibility features in cruise ships.

However, major cruise operators have begun to excel in physical accessibility and continue to implement improvements to make your stay as comfortable as possible. On board, especially with reputable cruise liners and newer ships, accessible cabins are available for those with mobility challenges.

It features wider staterooms, lower door sills and ramped entryways. Bathroom doors are wider with roll-in showers, grab bars and adequate turning spaces for wheelchairs. Other touches include a lower washbasin, a fold-down shower seat, handheld showerheads, higher toilet as well as lower closet rods.

Public areas, such as dining and entertainment amenities, also meet the needs of the physically challenged. All gangways and gangplanks are wide enough to accommodate the standard wheelchair and scooter. Browse through disability scooters for sale before joining a cruise because the ship is a safe and fun place to explore on your own.

Dining areas and are all accessible using mobility aids, while theatres feature ramps and wheelchair or scooter parking spots with a good view of the stage — some public toilets strategically located around the ship feature automatic doors to accommodate mobility-challenged guests.

What to Expect Ashore

Cruise ship on its voyageWhile not all ports of call are fully accessible to those cruising with mobility aids, cruise line operators and ports do their best to provide ramps and trolleys, so everyone can come safely ashore. Wheelchair assistance teams are always available on standby during shore days as well.

Major cruise companies even have their own private islands that are fully accessible. All ports of call will have information on the level of accessibility. For cruise stops without a port, special gangway access to assist in tendering is not a guarantee, so it’s best to select an itinerary that has limited cruise stops using tenders.

Stay on board and enjoy the ship and its planned activities while on a stop that only offers tender access. The cruise director and their staff will always make sure to have many activities and entertainment options lined up even during shore days.

Cruising even for the mobility challenged can be incredibly fun and comfortable with the enhancements the cruise industry has implemented through the years. Mobility issues are no longer a barrier to travel and see the world. Start making a bucket list of destinations because these goals might just be within reach if you consider travelling by sea.

Bedtime in the Dentist’s Chair: Oral Sedation and Children

Most children do not like going to the dentist. All of that equipment can look daunting and scary for a child. This is why sedation dentistry exists: under sedation, your child will be less fearful of the dentist’s chair, especially for long and complex dental procedures.

As a parent, your child’s safety is of utmost importance – it’s no different when you opt to put them under dental sedation. It is vital that you know and understands what dental sedation is and how it will affect your child.

Types of Sedation and Anesthesia Used on Children

There are many different types of sedation that can be used on children.

Nitrous Oxide

Also known as laughing gas, nitrous oxide is a mild sedative and is the least invasive form of dental sedation. Children breathe the gas in, with a little oxygen, to feel more relaxed and a little lightheaded.

Mild Sedation

This medication is usually given to older children. With this type of sedation, your child will be awake, but a little calmer. They would still be able to do what the dentist tells them to do. Trusted sedation dentists in Highlands Ranch, CO will be able to safely administer this kind of sedation to children while they do the dental work.

Moderate Sedation

With moderate sedation, children are sleepier. However, they can still do what their dentist asks them to do. Under moderate sedation, children can still breathe on their own and are easy to wake. Most children won’t be able to remember anything about the procedure.

Deep Sedation

Deep sedation involves intravenous medications that will help your child sleep through the entire procedure. Your child may move a little, but they may not be able to breathe well on their own. That is why there should always be one other qualified professional – like an anesthesiologist or a dental sedation assistant – who can monitor your child’s vitals, such as their heart rate, blood pressure, and breathing during the procedure.

General Anesthesia

Under general anesthesia, your child will be completely asleep. The medication will be administered by specially trained anesthesia professionals. These professionals will also monitor your child’s vitals while the dentist performs the procedure.

Before Sedation

Dentist checking the patient's teeth

According to the American Academy of Pediatric Dentistry, parents should properly prepare their child for dental sedation by doing the following:

  • Notify the clinic of any change in your child’s medical condition. For example, if your child had a cold before a sedation appointment, it would probably be best to postpone the sedation.
  • Tell the clinic about any medications your child is taking.
  • Restrict the amount of food and drink that your child will take in the hours before the procedure. This will decrease the risk of vomiting and aspirating stomach contents into the lungs.
  • Dress your child in comfortable clothing.
  • Try not to bring other children with you to the appointment.

During Sedation

Parents can help their children relax by being calm and encouraging, as well as doing the following:

  • Watch your child closely after the sedatives are administered before they get to the treatment room since they may become sleepy, dizzy, uncoordinated, or irritable.
  • Remain close to your child to prevent injuries from stumbling.
  • Be prepared to remain in the clinic until the dentist has said that it is safe for your child to be discharged. Children recover from sedatives at different rates so you may have to wait in the dentist’s clinic for a period of time.

After Sedation

After sedation, your child may still be drowsy. They must be supervised by an adult until they are fully recovered. The following are some aftercare procedures that you can do to help your child deal with the effects of the sedatives:

  • Your child may become nauseated after the sedation appointment. This is normal; nausea and vomiting are possible side effects of sedation.
  • Restrict activities for the rest of the day as your child may still be drowsy for some time after the sedation appointment.
  • Your child’s first meal after a sedation appointment should be light and easily digestible, like soup.

Pediatric sedation dentistry is a safe procedure that your child can undergo to help them with any dentist anxiety they may have. With the right preparation and proper care before and after the procedure, you can provide the best experience for your child.

healthy lifestyle

Entering Your Forties? It’s Never Too Late to Get Fit!

People have probably told you that life begins at forty. It’s when you enjoy the fruits of your two-decade labor, after all. At forty, you’re ready to do almost everything: travel to various places, reap the rewards of having a stable professional network, raise a family, or enjoy the rest of your bachelor or bachelorette years.

Keyword: almost. There are lots of things you might not see yourself doing. And the one that your doctor probably always bugs you about is exercising.

Before you say you’re “too old to start, ” let me clarify that exercising is for all ages. It strengthens the body and boosts your energy. It’s even more important if you’re a middle-aged adult because you might be facing several medical conditions. Your body would thank you for every extra ounce of strength it would get.

Steer Clear of a Sedentary Lifestyle

Being sedentary might have worked out fine during your youth, but continuing down that road leads to obesity, heart disease, cancer, and other chronic ailments. It also speeds up the aging process. The American Journal of Epidemiology reports that women who are sedentary for more than 10 hours had biologically older cells than their actual age.

Inactivity messes up your mood, too. A 2013 article published in the journal Mental Health and Physical Activity found that people who sat for more than six hours a day experienced higher psychological distress compared to active individuals.

Why Should You Start Now?

Let me start by saying that exercise can extend your life. The Harvard Health Publishing blog says it boosts by more than seven years. A separate study from the Queen’s University in Canada says regular physical activity adds 2.4 years to a man’s life and 3 years to a woman’s.

Exercise doesn’t just add years to your life; it adds life to your years, too. You feel better, sharper, and more energetic after only a few weeks of regular physical activity.

I won’t delve into the long list of advantages. But, I’d say that one of the greatest perks of exercising is that you can look good, even well into your sixties!

Start Moving

When you start exercising, remember not to go overboard. Choose low-impact activities that your body could handle. After all, your body is not accustomed to intense activity. If you overexert yourself, you might sustain muscle and bone injuries. So, start small and build your endurance slowly. A safe starting point is to brisk walk for 10 minutes every second day. 


Don’t move with slow and lazy steps, though; maintain a moderate intensity of movement. For instance, walk at a pace where your breathing and heart rate is elevated, but you can still talk.

When this activity starts to feel easy, increase the activity to 10 minutes per day or two-10 minute sessions every other day.

It’s small, but it’s a start. Once you got this on lock, set your sights on a more serious exercise routine.

Check with Your Doctor

It would take a lot more than brisk walking to build your stamina. Too much exercise, however, might be detrimental for people with certain conditions. If you’re any of the following, check with your physician before creating an exercise routine:

  • You are unsteady on your feet
  • You experience dizzy spells often
  • You have chronic conditions like heart disease, asthma, diabetes, high blood pressure, or osteoporosis

Your doctor would likely recommend a safe amount of physical activity. And don’t worry; typical exercise programs consider one’s age and medical conditions. If you’re signing up for a gym-based training program, be transparent about your condition and the doctor’s recommendations.

A Healthy Variation of Exercise

Varying the types of activities in your routine is important. As a rule of thumb, include tasks that target different muscle groups. Use the four Building Blocks of Fitness as a guide:

Cardio Endurance –Cardio training’s main goal is to build your endurance. This involves rhythmic motions that target large groups of muscles—those that get your breath racing and your heart pumping. After some time, you won’t get tired as easily, and you’d be active for longer periods. Exercises include walking, running, jogging, hiking, cycling, dancing, and swimming.

Strength and Power – Strength training builds your muscles and helps you handle greater resistance, while power training lets you do the same things faster. The former builds muscle mass and prevents bone loss. The latter, meanwhile, improves your reaction time. Both ease the way you perform your day-to-day activities. Strength and power exercises include free weights and elastic bands.

Flexibility – These exercises allow your joints to move freely and give your body a full range of motion. Do these regularly, and you’ll stay supple and agile. Activities are simple: you just have to perform stationary and mobile stretches.

BalanceBalancing activities help you stay upright and maintain stability. They let you distribute weight evenly throughout the body, improve bone health, and reduce the risk of falling and slipping.


Staying Motivated

I admit it’s hard to stay faithful to your fitness routine, especially if you come from an inactive lifestyle. So, if you feel like you’re unmotivated, try the following:
  • Write down your goals and mark them if you achieve them. There’s nothing more encouraging than seeing yourself get better every time.
  • Get a friend to exercise with you. It’s more fun to do routines if you have company. Your fitness buddy would motivate you, too (and vice versa) if you’re discouraged to continue.
  • Vary your training. A training program might have this covered. But if you’re exercising on your own, don’t stick to brisk walking. Follow the four building blocks of fitness. Try weights, yoga, tai chi, and aerobics. You can even give CrossFit a try (even when you enter your sixties!)
  • Incorporate other leisurely activities into your routine. Listen to your favorite songs while you’re jogging or running, for instance or watch popular TV series while you’re on the treadmill.
  • Reward yourself! Get that new shirt that shows off your arms, a relaxing day at the spa, or a cheat day (that’s within reasonable limits, please).
Getting into exercise isn’t easy if you’ve been a lifelong couch potato (trust me, I’ve been there). It takes a lot of effort and motivation to keep going. If you keep at it, though, you’ll see that the results are worth the hardwork. Check out our site for more tips on your fitness journey.

Build healthy habits with Gear &Training. Subscribe to our newsletterfor updates.

                                                                                                  Home               Privacy Policy              Contribute               Contact Us