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Just One Thing

Welcome Joy

Rick Hanson, Ph.D. | Posted 12.20.2016 | GPS for the Soul
Rick Hanson, Ph.D.

What's the spark and what's the fuel? The Practice Welcome joy. Why? Positive emotions - such as feelings of gratitude, love, and confidence - stre...

Take Heart

Rick Hanson, Ph.D. | Posted 12.13.2016 | Healthy Living
Rick Hanson, Ph.D.

What do you do when the bottom falls out? The Practice: Take heart. Why? It takes heart to live in even ordinary times. By "taking heart," I mean...

Do You Need a Respite?

Millie Grenough | Posted 11.23.2016 | Healthy Living
Millie Grenough

Photo by Sabir Abdus-Sabur These days are turbulent for sure. What to do? In his Just One Thing e-note this morning, Psychologist Rick Hanson respo...

Are You Stressed Or Upset?

Rick Hanson, Ph.D. | Posted 10.18.2016 | Healthy Living
Rick Hanson, Ph.D.

These approaches are not a panacea. They don't always work. It's like training a wild mustang to become a saddle horse: over and over again, you bring gentleness and firmness, you rein in fear and fire and encourage peaceful ease.

Trust Yourself

Rick Hanson, Ph.D. | Posted 10.03.2016 | Healthy Living
Rick Hanson, Ph.D.

Who do you trust? The Practice: Trust yourself. Why? As I grew up, at home and school it felt dangerous to be myself -- my whole self, including th...

What Can You Do When Nothing Is Working?

Rick Hanson, Ph.D. | Posted 09.27.2016 | Healthy Living
Rick Hanson, Ph.D.

What can you do when nothing is working? The Practice: Change the channel. Why? In response to my previous JOT - Find Stillness - a wise therapist,...

When Is It 'Time To Fold 'Em?'

Rick Hanson, Ph.D. | Posted 09.14.2016 | GPS for the Soul
Rick Hanson, Ph.D.

When is it "time to fold 'em?" The Practice: Let it go. Why? Most people, me included, are holding onto at least one thing way past its expiration...

What Is To Like?

Rick Hanson, Ph.D. | Posted 08.16.2016 | Healthy Living
Rick Hanson, Ph.D.

What's to like? The Practice: See what's likable. Why? Liking feels good, plus it encourages us to approach and engage the world rather than withdr...

Are You Thinking Too Much?

Rick Hanson, Ph.D. | Posted 08.01.2016 | Healthy Living
Rick Hanson, Ph.D.

Are you thinking too much? The Practice: Rest your weary head. Why? The traditional saying that's this week's practice has been sinking in for me l...

What Do You Need?

Rick Hanson, Ph.D. | Posted 07.19.2016 | Healthy Living
Rick Hanson, Ph.D.

What do you need? The Practice: Grow a key inner strength. Why? We all have issues -- including demands upon us, stresses, illnesses, losses, vulne...

Who's Left Off Your Gift List?

Rick Hanson, Ph.D. | Posted 06.27.2016 | Healthy Living
Rick Hanson, Ph.D.

Gifting yourself comes in many forms, most them in small moments in everyday life. For example, as I write this, the gift is to lean back from the keyboard, take a breath, look out the window, and relax. It's a do-able gift.

Where Are You?

Rick Hanson, Ph.D. | Posted 05.31.2016 | GPS for the Soul
Rick Hanson, Ph.D.

Let go into feeling buoyed by the uprising swelling of this moment congealing into existence, endlessly renewed by the next emerging. Open to trusting in this process, like a wave continually carrying you even as it continually breaks into foam.

Are You Getting Rope Burn?

Rick Hanson, Ph.D. | Posted 05.23.2016 | Healthy Living
Rick Hanson, Ph.D.

Clinging is different from healthy desire, where we have wholesome values, aims, purposes, aspiration, and commitments -- without being attached to the results.

What's Fundamental?

Rick Hanson, Ph.D. | Posted 05.17.2016 | Healthy Living
Rick Hanson, Ph.D.

I and others tend to skip over the fundamentals for a variety of reasons, including impatience, laziness, or a kind of arrogance that thinks we can sort of get away with not paying our dues.

Is Your Mind Wandering?

Rick Hanson, Ph.D. | Posted 05.02.2016 | Healthy Living
Rick Hanson, Ph.D.

But to gain better control of attention - to become more mindful and more able to concentrate - we need to overcome a few challenges.

Are You Hard on Yourself?

Rick Hanson, Ph.D. | Posted 04.11.2016 | Healthy Living
Rick Hanson, Ph.D.

Some people err on the side of denying or defending these faults (a word I use broadly here). But most people go to the other extreme, repeatedly criticizing themselves in the foreground of awareness, or having a background sense of guilt, unworthiness, and low confidence.

What Gets You Stuck?

Rick Hanson, Ph.D. | Posted 04.04.2016 | Healthy Living
Rick Hanson, Ph.D.

And then -- sheesh! -- it's time to move on. To more positive topics, or to stepping back in the relationship, or to more productive ways of relating with the person.

Are You Full to the Rim?

Rick Hanson, Ph.D. | Posted 03.28.2016 | Healthy Living
Rick Hanson, Ph.D.

Drop the stuff you can no longer afford to lug around.

Who Are You, Deep Down?

Rick Hanson, Ph.D. | Posted 03.22.2016 | Healthy Living
Rick Hanson, Ph.D.

I've learned five good ways to feel like a good person -- and there are probably more!

Is It Truly Urgent?

Rick Hanson, Ph.D. | Posted 03.14.2016 | GPS for the Soul
Rick Hanson, Ph.D.

Is it truly urgent? The Practice: Lower the pressure. Why? Things come at us with so much urgency and demand these days. Phones ring, texts buzz...

What's Your Own Role?

Rick Hanson, Ph.D. | Posted 03.07.2016 | Healthy Living
Rick Hanson, Ph.D.

What's your own role? The Practice: See your part. Why? In situations or relationships with any kind of difficulty -- tension, feeling hurt, confli...

What Happens When You Look at Someone?

Rick Hanson, Ph.D. | Posted 02.23.2017 | Healthy Living
Rick Hanson, Ph.D.

What happens when you look at someone? The Practice: See beings, not bodies. Why? When we encounter someone, usually the mind automatically slots ...

Longing for Love?

Rick Hanson, Ph.D. | Posted 02.09.2017 | Healthy Living
Rick Hanson, Ph.D.

Get a sense of parts within you that want to feel seen, included, appreciated, wanted, respected, liked, cherished, and loved. Everyone has these parts. They often feel young, soft, or vulnerable.

What Do Their Faces Say to You?

Rick Hanson, Ph.D. | Posted 02.01.2017 | Healthy Living
Rick Hanson, Ph.D.

What do their faces say to you? The Practice: Receive faces. Why? As our ancestors evolved over millions of years in small bands, continually inter...

Juggling Bricks?

Rick Hanson, Ph.D. | Posted 01.18.2017 | Healthy Living
Rick Hanson, Ph.D.

Juggling bricks? The Practice: Step into the cloud. Why? I had a light bulb moment recently: I was feeling stressed about all the stuff I had to...