Exposure Key Quotes

The same as if a tree falls in the forest and no one is there to hear it, you realize, if no one had been there to witness the agony of Christ, would we be saved? The key to salvation is how much attention you get. How high a profile you get. Your audience share. Your exposure. Your name recognition. Your press following. The buzz.

Stress and glucocorticoids have inverted-U effects here as well. Moderate, transient stress (or exposure to the equivalent glucocorticoid levels) increases spine number in the hippocampus; sustained stress or glucocor-ticoid exposure does the opposite.7 Moreover, major depression or anxiety—two disorders associated with elevated glucocorticoid levels—can reduce hippocampal dendrite and spine number. This arises from decreased levels of that key growth factor mentioned earlier this chapter, BDNF. Sustained stress and glucocorticoids also cause dendritic retraction and synapse loss, lower levels of NCAM (a “neural cell adhesion molecule” that stabilizes synapses), and less glutamate release in the frontal cortex.

They're arguing for giving homework and tests to all young children, or separating them into winners and losers, because these tykes need to get used to such things -- as if exposure itself will inoculate them against the negative effects they would otherwise experience later. If we were interested in helping children to anticipate and deal with unpleasant experiences, it might make sense to discuss the details with them and perhaps guide them through role-playing exercises. But why would we subject kids to those experiences? After all, to teach children how to handle a fire emergency, we talk to them about the dangers of smoke inhalation and advise them where to go when the alarm sounds. We don't actually set them on fire. But the key point is this: From a developmental perspective, BGUTI [Better-Get-Used-To-It worldview] is flat-out wrong. People don't get better at coping with unhappiness because they were because they were deliberately made unhappy when they were young On the contrary, what best prepares children to deal with the challenges of the real world is to experience success and joy, to feel supported and respected, to receive loving guidance and unconditional care and the chance to have some say about what happens to them.

Emotions can be a byproduct of chronic exposure to the contagious creation energy with which you most often surround yourself.

Scientists have found that the amount of time spent milkshake-multitasking among American young people has increased by 120 percent in the last ten years. According to a report in the Archives of General Psychiatry, simultaneous exposure to electronic media during the teenage years—such as playing a computer game while watching television—appears to be associated with increased depression and anxiety in young adulthood, especially among men.[1] Considering that teens are exposed to an average of eight and a half hours of multitasking electronic media per day, we need to change something quickly.[2] Social Media Enthusiast or Addict? Another concern this raises is whether you are or your teen is a social media enthusiast or simply a

I spoke softly. “The cops will eat you alive, Benjamin Blue. You have to go.” Ben tensed, ready to argue. “Detective Hawfield died. This is going to get serious. It’s way too much heat for you. Please be sensible.” Ben hesitated. Then his shoulders slumped. “Maybe you’re right.” Deep breath. “But you’re taking away the other possibility, too.” “I don’t understand.” I glanced over my shoulder at the approaching vehicle. “What other possibility?” He smiled wanly. “Ben Blue, The Hero. That kinda would’ve been nice.” I paused, at a loss for words. My heart broke for him. “But that’s okay.” Ben dug keys from his pocket. “After all, we’re Virals, not heroes. And that’s fine. Plus, I’m not really the hero type.” He turned to leave. Impulsively, I grabbed Ben’s arm. Pulled him close. Smashed my lips against his. The kiss only lasted a second, but also an eternity. Then I stepped back and shoved Ben toward the Explorer. “Of course you’re the type.” I was grateful the darkness hid my blushes. “Now go.” Ben stared, stricken, thunderstruck. Hi and Shelton watched, wide-eyed with shock. “Weirdest birthday ever,” Hi whispered.

The same as if a tree falls in the forest and no one is there to hear it, you realize, if no one had been there to witness the agony of Christ, would we be saved? The key to salvation is how much attention you get. How high a profile you get. Your audience share. Your exposure. Your name recognition. Your press following.

But “knowing the truth” does not come with redemption as a guarantee, nor does a feeling of redemption guarantee an end to a cycle of wrongdoing. Some would even say it is key to maintaining it, insofar as it can work as a reset button—a purge that cleans the slate, without any guarantee of change at the root. Placing all one’s eggs in “the logic of exposure,” as Eve Kosofsky Sedgwick has put it (in Touching Feeling), may also simply further the logic of paranoia. “Paranoia places its faith in exposure,” Sedgwick observes—which is to say that the exposure of a disturbing fact or situation does not necessarily alter it, but in fact may further the circular conviction that one can never be paranoid enough.

Book buying studies have proven a reader has to hear about your book multiple times before they reach into their wallet and purchase a book. The number of exposures to your book is somewhere between six and twelve times before you collect a sale. A key part of your platform building process as an author is to give readers multiple exposures to your book and the availability.

Roney (2003) hypothesized that mere exposure to attractive women would activate cognitive adaptations in men designed to embody the qualities that women want in a mate. Specifically, he predicted that exposure to young attractive women would (1) increase the importance men place on their own financial success, (2) experience feeling more ambitious, and (3) produce self-descriptions that correspond to what women want. Using a cover story to disguise the purpose of the study, Roney had one group of men rate the effectiveness of advertisements containing young, attractive models and another group of men rate the effectiveness of ads containing older, less-attractive models. Following this exposure, the men responded to the key measures to test his hypotheses.

In his sweeping survey of human history, Guns, Germs, and Steel, Jared Diamond posits two keys to the development of agriculture and technology: exposure to the ideas and tools of other societies, and easy access to resources such as timber, iron, fertile soil, and large animals to domesticate. Aborigines, sequestered on a predominantly arid and intractable continent, lacked all these advantages.

April, she had died. April could still be a very cold month in Ithaca, though it was certainly not the best month for dying of exposure. A depressed person would have a better bet walking along the edge of one of the gorges and “accidentally” falling in. Of course the man Jessop had done neither; hand-making his daughter’s tombstone had probably kept him too occupied to even consider suicide. Yes. That was it; that was the key. An act of creation in the face of loss.

While making money was good, having meaningful work and meaningful relationships was far better. To me, meaningful work is being on a mission I become engrossed in, and meaningful relationships are those I have with people I care deeply about and who care deeply about me. Think about it: It’s senseless to have making money as your goal as money has no intrinsic value—its value comes from what it can buy, and it can’t buy everything. It’s smarter to start with what you really want, which are your real goals, and then work back to what you need to attain them. Money will be one of the things you need, but it’s not the only one and certainly not the most important one once you get past having the amount you need to get what you really want. When thinking about the things you really want, it pays to think of their relative values so you weigh them properly. In my case, I wanted meaningful work and meaningful relationships equally, and I valued money less—as long as I had enough to take care of my basic needs. In thinking about the relative importance of great relationships and money, it was clear that relationships were more important because there is no amount of money I would take in exchange for a meaningful relationship, because there is nothing I could buy with that money that would be more valuable. So, for me, meaningful work and meaningful relationships were and still are my primary goals and everything I did was for them. Making money was an incidental consequence of that. In the late 1970s, I began sending my observations about the markets to clients via telex. The genesis of these Daily Observations (“ Grains and Oilseeds,” “Livestock and Meats,” “Economy and Financial Markets”) was pretty simple: While our primary business was in managing risk exposures, our clients also called to pick my brain about the markets. Taking those calls became time-consuming, so I decided it would be more efficient to write down my thoughts every day so others could understand my logic and help improve it. It was a good discipline since it forced me to research and reflect every day. It also became a key channel of communication for our business. Today, almost forty years and ten thousand publications later, our Daily Observations are read, reflected on, and argued about by clients and policymakers around the world. I’m still writing them, along with others at Bridgewater, and expect to continue to write them until people don’t care to read them or I die.

The Shakers had indeed left the land that would become Shaker Heights long before, and by the summer of 1997 there were exactly twelve left in the world. But Shaker Heights had been founded, if not on Shaker principles, with the same idea of creating a utopia. Order—and regulation, the father of order—had been the Shakers’ key to harmony. They had regulated everything: the proper time for rising in the morning, the proper color of window curtains, the proper length of a man’s hair, the proper way to fold one’s hands in prayer (right thumb over left). If they planned every detail, the Shakers had believed, they could create a patch of heaven on earth, a little refuge from the world, and the founders of Shaker Heights had thought the same. In advertisements they depicted Shaker Heights in the clouds, looking down upon the grimy city of Cleveland from a mountaintop at the end of a rainbow’s arch. Perfection: that was the goal, and perhaps the Shakers had lived it so strongly it had seeped into the soil itself, feeding those who grew up there with a propensity to overachieve and a deep intolerance for flaws. Even the teens of Shaker Heights—whose main exposure to Shakers was singing “Simple Gifts” in music class—could feel that drive for perfection still in the air.

The first step is to stop seeing everything as a threat. You can’t will this to happen—it requires wider exposure. If you’ve been punched in the face, you won’t worry as much about a mugger, for example. If you face the flinch in meditation, you don’t worry about a long line at the bank. Build your base of confidence by having a vaster set of experiences to call upon, and you’ll realize you can handle more than you used to. Doing the uncomfortable is key. It widens your circle of comfort. Second, rework the pattern of threat response. Learn habits that move you out of a fight-or-flight choice and into another pattern that’s more effective.

Shockers take six months of training and still occasionally kill their users. Why did you implant them in the first place?” “Because you kidnapped me.” “That’s the stupidest thing I’ve ever heard.” “Mr. Rogan.” My voice frosted over. “What I put into my body is my business.” Okay, that didn’t sound right. I gave up and marched out the doors into the sunlight. That was so dumb. Sure, try your magic sex touch on me, what could happen? My whole body was still keyed up, wrapped up in want and anticipation. I had completely embarrassed myself. If I could fall through the floor, I would. “Nevada,” he said behind me. His voice rolled over me, tinted with command and enticing, promising things I really wanted. You’re a professional. Act like one. I gathered all of my will and made myself sound calm. “Yes?” He caught up with me. “We need to talk about this.” “There is nothing to discuss,” I told him. “My body had an involuntary response to your magic.” I nodded at the poster for Crash and Burn II on the wall of the mall, with Leif Magnusson flexing with two guns while wrapped in flames. “If Leif showed up in the middle of this parking lot, my body would have an involuntary response to his presence as well. It doesn’t mean I would act on it.” Mad Rogan gave Leif a dismissive glance and turned back to me. “They say admitting that you have a problem is the first step toward recovery.” He was changing his tactics. Not going to work. “You know what my problem is? My problem is a homicidal pyrokinetic Prime whom I have to bring back to his narcissistic family.” We crossed the road to the long parking lot. Grassy dividers punctuated by small trees sectioned the lot into lanes, and Mad Rogan had parked toward the end of the lane, by the exit ramp. “One school of thought says the best way to handle an issue like this is exposure therapy,” Mad Rogan said. “For example, if you’re terrified of snakes, repeated handling of them will cure it.” Aha. “I’m not handling your snake.” He grinned. “Baby, you couldn’t handle my snake.” It finally sank in. Mad Rogan, the Huracan, had just made a pass at me. After he casually almost strangled a woman in public. I texted to Bern, “Need pickup at Galeria IV.” Getting into Rogan’s car was out of the question.

games. A summary: Exposing children to a violent TV or film clip increases their odds of aggression soon after.41 Interestingly, the effect is stronger in girls (amid their having lower overall levels of aggression). Effects are stronger when kids are younger or when the violence is more realistic and/or is presented as heroic. Such exposure can make kids more accepting of aggression—in one study, watching violent music videos increased adolescent girls’ acceptance of dating violence. The violence is key—aggression isn’t boosted by material that’s merely exciting, arousing, or frustrating. Heavy childhood exposure to media violence predicts higher levels of aggression in young adults of both sexes (“aggression” ranging from behavior in an experimental setting to violent criminality). The effect typically remains after controlling for total media-watching time, maltreatment or neglect, socioeconomic status, levels of neighborhood violence, parental education, psychiatric illness, and IQ. This is a reliable finding of large magnitude. The

There are three ways to approach secrets, you know. The first is what you find on soap operas and in poorly executed middle-school maneuvers. First, you uncover a piece of incriminating information, and then you use it to force a steady stream of favors or payment or behavior. The problem here is that, if extended indefinitely, the expected cost of compliance eventually outweighs the cost of exposure. Moreover, the probability that you'll lose your monopoly of your information increases with each passing day. Never, ever assume that you're only person digging for dirt, especially in Los Angeles. Vipers are measured by the pitful for a reason. The second approach is more effective: You make one, single very carefully chosen demand. And you give your mark just one chance. This was my usual MO. If this mark doesn't do as you ask, when you ask, you leak their secret. No excuses. No mercy. Brutal consistency is the key to credibility. Mothers, dog trainers, Israel -- you know what I'm talking about. But there's also a radical third approach: You reveal that you know the secret...and they you keep it under wraps. Do that, and they're not just going to tell you other secrets, they might even keep yours in return. And they'll think they're doing of their own free will when what you've really done is painstakingly aligned your incentives. That's all trust is, really. Some people are just incentivized by nature.

The quality of our thinking is largely influenced by the mental models in our heads. While we want accurate models, we also want a wide variety of models to uncover what’s really happening. The key here is variety. Most of us study something specific and don’t get exposure to the big ideas of other disciplines. We don’t develop the multidisciplinary mindset that we need to accurately see a problem. And because we don’t have the right models to understand the situation, we overuse the models we do have and use them even when they don’t belong. You’ve likely experienced this first hand. An engineer will often think in terms of systems by default. A psychologist will think in terms of incentives. A business person might think in terms of opportunity cost and risk-reward. Through their disciplines, each of these people sees part of the situation, the part of the world that makes sense to them. None of them, however, see the entire situation unless they are thinking in a multidisciplinary way. In short, they have blind spots. Big blind spots. And they’re not aware of their blind spots. [...] Relying on only a few models is like having a 400-horsepower brain that’s only generating 50 horsepower of output. To increase your mental efficiency and reach your 400-horsepower potential, you need to use a latticework of mental models. Exactly the same sort of pattern that graces backyards everywhere, a lattice is a series of points that connect to and reinforce each other. The Great Models can be understood in the same way—models influence and interact with each other to create a structure that can be used to evaluate and understand ideas. [...] Without a latticework of the Great Models our decisions become harder, slower, and less creative. But by using a mental models approach, we can complement our specializations by being curious about how the rest of the world works. A quick glance at the Nobel Prize winners list show that many of them, obviously extreme specialists in something, had multidisciplinary interests that supported their achievements. [...] The more high-quality mental models you have in your mental toolbox, the more likely you will have the ones needed to understand the problem. And understanding is everything. The better you understand, the better the potential actions you can take. The better the potential actions, the fewer problems you’ll encounter down the road. Better models make better decisions.

Several teams of German psychologists that have studied the RAT in recent years have come up with remarkable discoveries about cognitive ease. One of the teams raised two questions: Can people feel that a triad of words has a solution before they know what the solution is? How does mood influence performance in this task? To find out, they first made some of their subjects happy and others sad, by asking them to think for several minutes about happy or sad episodes in their lives. Then they presented these subjects with a series of triads, half of them linked (such as dive, light, rocket) and half unlinked (such as dream, ball, book), and instructed them to press one of two keys very quickly to indicate their guess about whether the triad was linked. The time allowed for this guess, 2 seconds, was much too short for the actual solution to come to anyone’s mind. The first surprise is that people’s guesses are much more accurate than they would be by chance. I find this astonishing. A sense of cognitive ease is apparently generated by a very faint signal from the associative machine, which “knows” that the three words are coherent (share an association) long before the association is retrieved. The role of cognitive ease in the judgment was confirmed experimentally by another German team: manipulations that increase cognitive ease (priming, a clear font, pre-exposing words) all increase the tendency to see the words as linked. Another remarkable discovery is the powerful effect of mood on this intuitive performance. The experimenters computed an “intuition index” to measure accuracy. They found that putting the participants in a good mood before the test by having them think happy thoughts more than doubled accuracy. An even more striking result is that unhappy subjects were completely incapable of performing the intuitive task accurately; their guesses were no better than random. Mood evidently affects the operation of System 1: when we are uncomfortable and unhappy, we lose touch with our intuition. These findings add to the growing evidence that good mood, intuition, creativity, gullibility, and increased reliance on System 1 form a cluster. At the other pole, sadness, vigilance, suspicion, an analytic approach, and increased effort also go together. A happy mood loosens the control of System 2 over performance: when in a good mood, people become more intuitive and more creative but also less vigilant and more prone to logical errors. Here again, as in the mere exposure effect, the connection makes biological sense. A good mood is a signal that things are generally going well, the environment is safe, and it is all right to let one’s guard down. A bad mood indicates that things are not going very well, there may be a threat, and vigilance is required. Cognitive ease is both a cause and a consequence of a pleasant feeling.

Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these twelve tips, this should be it. Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.

Q. How can I be certain that what I fear will happen will never really happen? A. Sadly, the answer is you can't be certain! If you suffer from OCD you probably want a 100 percent guarantee that you will never do anything dangerous or that no harm will ever come to you or your family members. Unfortunately, life does not work like this. If I think about it, I know that there is no guarantee that I won't be hit by a car coming home from work today - but somehow my brain automatically accepts the very small chance of this happening and so permits me to go on living my life. More than two thousand years ago the Buddha (a great psychologist besides being a religious teacher) warned that one of the key things that makes us suffer is that we always want more than we will actually get - whether what we want is material like gold and jewels, or (my addition) in the case of OCD, more certainty than you will ever achieve. Thus the solution the Buddha might have offered you in northern India those thousands of years ago might have been something like this: "To stop suffering you must learn to accept that you will never achieve as much certainty as you want, no matter how much you pursue it; so it is up to you to choose: Either accept this truth and live your life happily, or fight against this truth and continue to suffer." Let me say it again for emphasis: you will never be certain that you won't act on the urges you have, or that the terrible things you fear will happen will not actually happen - but I can assure you that the odds of these things actually happening are small enough that it is not worth wasting your life trying (in vain) to get 100 percent certainty. Better to trust in yourself, your religious beliefs, or in evolution having prepared us well for surviving in this world. If evidence from brain studies better helps to convince you this is true, brain imaging studies of OCD sufferers now suggest that there really is something wrong with their "certainty system"; whatever automatically lets someone without OCD feel that things are OK does not function correctly in the OCD sufferer's brain (who then tries to convince himself that everything is OK, eventually becoming tired and frustrated when he cannot use other brain functions to achieve 100 percent certainty).

Beyoncé and Rihanna were pop stars. Pop stars were musical performers whose celebrity had exploded to the point where they could be identified by single words. You could say BEYONCÉ or RIHANNA to almost anyone anywhere in the industrialized world and it would conjure a vague neurological image of either Beyoncé or Rihanna. Their songs were about the same six subjects of all songs by all pop stars: love, celebrity, fucking, heartbreak, money and buying ugly shit. It was the Twenty-First Century. It was the Internet. Fame was everything. Traditional money had been debased by mass production. Traditional money had ceased to be about an exchange of humiliation for food and shelter. Traditional money had become the equivalent of a fantasy world in which different hunks of vampiric plastic made emphatic arguments about why they should cross the threshold of your home. There was nothing left to buy. Fame was everything because traditional money had failed. Fame was everything because fame was the world’s last valid currency. Beyoncé and Rihanna were part of a popular entertainment industry which deluged people with images of grotesque success. The unspoken ideology of popular entertainment was that its customers could end up as famous as the performers. They only needed to try hard enough and believe in their dreams. Like all pop stars, Beyoncé and Rihanna existed off the illusion that their fame was a shared experience with their fans. Their fans weren’t consumers. Their fans were fellow travelers on a journey through life. In 2013, this connection between the famous and their fans was fostered on Twitter. Beyoncé and Rihanna were tweeting. Their millions of fans were tweeting back. They too could achieve their dreams. Of course, neither Beyoncé nor Rihanna used Twitter. They had assistants and handlers who packaged their tweets for maximum profit and exposure. Fame could purchase the illusion of being an Internet user without the purchaser ever touching a mobile phone or a computer. That was a difference between the rich and the poor. The poor were doomed to the Internet, which was a wonderful resource for watching shitty television, experiencing angst about other people’s salaries, and casting doubt on key tenets of Mormonism and Scientology. If Beyoncé or Rihanna were asked about how to be like them and gave an honest answer, it would have sounded like this: “You can’t. You won’t. You are nothing like me. I am a powerful mixture of untamed ambition, early childhood trauma and genetic mystery. I am a portal in the vacuum of space. The formula for my creation is impossible to replicate. The One True God made me and will never make the like again. You are nothing like me.

Expecting anyone outside of you, no matter how dear they are to your heart, to carry the key to your happiness is a recipe for disaster. Eventually you and they will suffer. We will always need exposure to the inspiration, love, courage and support of others to find our own. We all need to feel loved, supported and connected to feel stronger within ourselves. We need a sense of community. But in the end, only you hold the key to freedom from bondage. Only you can face the villain within you and become the hero of your story.

Here’s the information: To practice Wim Hof’s breathing method, start by finding a quiet place and lying flat on your back with a pillow under your head. Relax the shoulders, chest, and legs. Take a very deep breath into the pit of your stomach and let it back out just as quickly. Keep breathing this way for 30 cycles. If possible, breathe through the nose; if the nose feels obstructed, try pursed lips. Each breath should look like a wave, with the inhale inflating the stomach, then the chest. You should exhale all the air out in the same order. At the end of 30 breaths, exhale to the natural conclusion, leaving about a quarter of the air left in the lungs, then hold that breath for as long as possible. Once you’ve reached your breathhold limit, take one huge inhale and hold it another 15 seconds. Very gently, move that fresh breath of air around the chest and to the shoulders, then exhale and start the heavy breathing again. Repeat the whole pattern three or four rounds and add in some cold exposure (cold shower, ice bath, naked snow angels) a few times a week. This flip-flopping—breathing all-out, then not at all, getting really cold and then hot again—is the key to Tummo’s magic. It forces the body into high stress one minute, a state of extreme relaxation the next. Carbon dioxide levels in the blood crash, then they build back up. Tissues become oxygen deficient and then flooded again. The body becomes more adaptable and flexible and learns that all these physiological responses can come under our control. Conscious heavy breathing, McGee told me, allows us to bend so that we don’t get broken.

The evidence that sleep is important is irrefutable. Some strategies you might use in your consultant role include: Often when the advice comes from a third, nonparental party, kids are more willing to take it seriously. With a school-aged child, tell her that you want to get her pediatrician’s advice about sleep—or the advice of another adult the child respects. If you have a teenager, ask her if she would be open to your sharing articles about sleep with her. With school-aged kids and younger, you can enforce an agreed-upon lights-out time. Remind them that as a responsible parent, it’s right for you to enforce limits on bedtime and technology use in the evening (more on this later). Because technology and peer pressure can make it very difficult for teens to go to bed early, say, “I know this is hard for you. I’m not trying to control you. But if you’d like to get to bed earlier and need help doing it, I’m happy to give you an incentive.” An incentive is okay in this case because you’re not offering it as a means to get her to do what you want her to do, but to help her do what she wants to do on her own but finds challenging. It’s a subtle but important distinction.26 For older kids, make privileges like driving contingent on getting enough sleep—since driving while sleep deprived is so dangerous. How to chart their sleep is more complicated. Reliable tools for assessing when a child falls asleep and how long he stays asleep, such as the actigraph, require extensive training and are not something parents can use at home to track their kids’ sleep. Moreover, Fitbits are unfortunately unreliable in gathering data. But you can ask your child to keep a sleep log where she records what time she turned out the lights, and (in the morning) how long she thinks it took her to fall asleep, and whether she was up during the night. She may not know how long it took her to fall asleep; that’s okay. Just ask, “Was it easier to fall asleep than last night or harder?” Helping kids figure out if they’ve gotten enough rest is a process, and trust, communication, and collaborative problem solving are key to that process. Encourage your child to do screen-time homework earlier and save reading homework for later so she gets less late light exposure. Ask questions such as “If you knew you’d be better at everything you do if you slept an extra hour and a half, would that change your sense of how important sleep is?” And “If you knew you’d be at risk for developing depression if you didn’t sleep enough, would that change your mind?” Talk to her about your own attempts to get to bed earlier. Ask, “Would you be open to us supporting each other in getting the sleep we need? I’ll remind you and you remind me?

Experience was what Galileo considered key to formulating accurate theories, since experience, which is literally defined as exposure to and observation of facts and events, gives one a tangible, real-life occurrence that substantiates a statement, rather than raw logic, which leads one to consider what’s plausible based on probability and deduction but not necessarily what’s true. Raw logic, Galileo knew, could lead one to discover a possibility, but not an actuality. Experience exposes the facts of the REAL WORLD, not what logic and reasoning, or the mind alone can create. Aristotle did not want to rely on abstractions and intangibilities, but in reality, he did, as he used sole logic.

Here’s the information: To practice Wim Hof’s breathing method, start by finding a quiet place and lying flat on your back with a pillow under your head. Relax the shoulders, chest, and legs. Take a very deep breath into the pit of your stomach and let it back out just as quickly. Keep breathing this way for 30 cycles. If possible, breathe through the nose; if the nose feels obstructed, try pursed lips. Each breath should look like a wave, with the inhale inflating the stomach, then the chest. You should exhale all the air out in the same order. At the end of 30 breaths, exhale to the natural conclusion, leaving about a quarter of the air left in the lungs, then hold that breath for as long as possible. Once you’ve reached your breathhold limit, take one huge inhale and hold it another 15 seconds. Very gently, move that fresh breath of air around the chest and to the shoulders, then exhale and start the heavy breathing again. Repeat the whole pattern three or four rounds and add in some cold exposure (cold shower, ice bath, naked snow angels) a few times a week. This flip-flopping—breathing all-out, then not at all, getting really cold and then hot again—is the key to Tummo’s magic. It forces the body into high stress one minute, a state of extreme relaxation the next. Carbon dioxide levels in the blood crash, then they build back up. Tissues become oxygen deficient and then flooded again. The body becomes more adaptable and flexible and learns that all these physiological responses can come under our control. Conscious heavy breathing, McGee told me, allows us to bend so that we don’t get broken. •

As with all things in a Dutch childhood, gradual, regulated exposure seems to be the key to progress. There’s less focus on milestones, on children having to be able to do things by a certain age. Instead, parents watch out for indications that a child is ready for a new step and eager to attempt it. It’s the same for potty training and swimming as for cycling: The best progress is made when it is child-led, not parent-pushed.

BREATH 1​While seated or lying down, take 30 to 40 full conscious breaths: Breathe fully in to the belly and the chest, then letting go, without force. 2​On your final exhale, let the air out and hold it out for as long as you can without discomfort. Listen to your body and don’t force it! 3​When you feel the urge to breathe again, take a deep breath in, hold for 10 to 15 seconds. Then release and relax. 4​Repeat the steps above two or three more times, paying attention to how you feel and adjusting your breath as needed. 5​Rest in this elevated state until you are ready to move on with your day. Alternatively, use the energy you just generated for your morning workout or yoga practice. Experiment with what feels right for you. Congratulations! You just influenced key drivers of your health, increased your vitality and focus, busted your stress, reduced inflammation factors, and optimized your immune system. FOR COMPLETE WHM BREATHING INSTRUCTIONS AND SAFETY GUIDELINES, SEE CHAPTER 4. MIND Your post-breathing practice state is the perfect time to program your mindset. Try this: 1​Before you get up from your breathing practice, bring up a thought in your mind like “Today I’m going to stay in the cold shower for 15 more seconds than yesterday,” or “I feel happy, healthy, and strong.” 2​Reflect on this thought and notice how your body feels. 3​If you identify any inner resistance to your intention, just keep breathing steadily until you feel an alignment between your body and mind. With practice, your sense of your inner experience, or interoception, will sharpen, allowing you to more consciously observe and control your body and mind. SEE CHAPTER 12 FOR DETAILS. COLD 1​At the end of your warm shower, turn the water to cold. 2​If you like you can start by first putting your feet and legs, than your arms, then your full torso under the water. 3​Do NOT do the WHM Basic Breathing Exercise while standing in the shower. 4​Gradually extend your exposure every day until you can handle two minutes in the cold. 5​If you are shivering when you get out, try the horse stance exercise. (See “How Long Can You Hold a Horse Stance?” for details.) Success! You just improved your metabolic efficiency, regulated your hormones, further reduced inflammation, and are enjoying the endorphins and endocannabinoids released in response to the cold.

Harvard professor Dr. Jack Shonkoff has long studied this area of research at the Center on the Developing Child at Harvard’s Chan School of Public Health.14 He has defined three possible ways we can respond to stress: positive, tolerable, and toxic. As described below, these terms refer to the stress response system’s effects on the body, not to the stressful event or experience itself: A positive stress response is our built-in biopsychosocial skills that enable us to deal with daily stressors. Indeed, this positive stress response is akin to how we’ve been characterizing good anxiety—a brief increase in heart rate and mild elevations in hormone levels. A tolerable stress response is marked by an activation of the body’s inner alarm system provoked by a truly frightening or dangerous encounter, the death of a loved one, or a big romantic breakup or divorce. During such intense stress, the brain-body can offset the impact through conscious self-care, such as turning to a support system. The key here is that the person’s resilience factor is already stable enough to enable the recovery. If, for instance, someone is faced with a life crisis and they don’t have a strong resilience factor, then they will be less able to recover and bounce back. A toxic stress response occurs when a child or adult undergoes ongoing or prolonged adversity—such as poverty, abject neglect, physical or emotional abuse, chronic neglect, exposure to violence—without sufficient support in place. This kind of prolonged activation of the stress response systems can not only disrupt the development of brain architecture and other organ systems of the child but also lingers well into adulthood, robbing people of their ability to manage any kind of stress.

Let's recognize that wolves which are often hungry for chickens, will probably eat the chickens if allowed to carry the keys to the hen's house. For similar reasons the senile and the clumsy should probably not be allowed to walk freely around sensitive equipment. The protector of dangerous means such as nuclear weapons or other powerful decisions which may affect thousands, millions or billions of lives through a simple order or press of a button ought therefor be screened regularly, very thouroughly through a strict protocol regarding mental, physical, social and spiritual health/status. On top of this we are not fully aware of all the currently unknown dangers such as external manipulation of our own biology [as already witnessed in small scale with certain parasitic venoms in insects], the universe is colossal and there is almost certainly a few exotic, unseen and unexpected threats. Likewise, human psychology can in some ways be easy to predict, opportunity to soften otherwise perpetuated tragedies caused by the mismatch between individuals with certain characteristics and certain responsibilities. Let's also recognize that even if each of us were shipped with previously necessary primal flaws [which coincidentaly, may be highlighted as sins] also includes a very real ability to manipulate our biology and circumstances through various forms of voluntary discipline or exposure. Furthermore, while it is more comfortable to rely on our strengths perhaps we should also make an effort to explore our weakneses. Let's not forget that babies are all bundles of confusions, struggling to find their ways [and if someone has lost their love for babies they should be executed on the spot, or somewhere nearby]

The sudden collapse of many key market actors in 2007, as the scale and extent of exposure to bad debt became clear, resulted in a worldwide seizing up of credit. This in turn made banks unwilling or unable to make loans to businesses, forcing governments to turn to massive intervention via quantitative easing to return liquidity to markets.

She had seen fear: the terrible helpless fear that rises up out of sadness and despair and is no longer attached to anything— the helpless fear that is tied only to nothingness. Not fear or anxiety or despair about a person or a situation, nothing, nothing, only the exposure, the vulnerability, being cast loose from all certainties, from all dignity and all love

Those who suffer by exposure to external costs do so involuntarily, while those who enjoy external benefits do so at no cost. Friedman thought that overcoming neighborhood effects “widely regarded as sufficiently important to justify government intervention” was one of the key roles of government.

What is it in the Nehru-Gandhi family that compels them to anoint only immediate family members as alter egos or heirs apparent? Obviously, their secrets regarding their political and financial misdeeds are such that there is no substitute for immediate family when it comes to trust and protection. The keys to the treasury must always be held by them, the keys to secret cupboards containing their corruption files must never be lost—be it the Bofors case, foreign bank accounts, or smuggling of antiquities, to name a few. Hence, the need for an inner circle of family confidants, a second circle of trusted coteries, and an outer circle of sycophants and hangers-on, who are given blandishments and retainers to keep the inner circle protected and take the blame; or do a cover-up job whenever the need arises. When not in power, these coteries and sycophants must engineer and activate cover-up networks, to hush up or obfuscate any exposures. Dynasty converts all the resources and tools of democracy towards achieving these ends, and perpetuate its continuance, while fooling the nation through homilies on transparency and zero tolerance to corruption.

Home Remedies For Chapped Lips Home Remedies For Chapped Lips Dry and chapped lips occur all of the time without warning. It might cause annoyance and affect the way that people live their lives, although this really is not life threatening. There are different indications that may be observed, for example, existence of one or several of these symptoms: sores, tenderness, flaking, cracking, redness and dryness. When left untreated, dry and chapped lips can worsen and affect the other elements of the oral orifice. Causes Reasons for developing dryness on the lips comprise an excessive amount of exposure to sunlight licking of lips, smoking, dehydration, allergy, vitamin deficiency and rigorous climate. Home Remedies for Chapped Lips There are over-the-counter ointments to remedy chapped lips, but there also other home remedies which are thought to be more effective and safer. Among them are: Natural oils Natural oils like olive oil, coconut oil or mustard oil are excellent in keeping the affected area moist. These oils are best for those instances where the offender is either dry or cold weather. Cucumber Slathering the area that is affected with the liquid and juicing cucumber slices is an excellent means of alleviating the discomfort of dry lips. It's recommended to keep the lips moistened by doing this several times per day. Aloe vera There is no doubt about the healing properties of aloe vera although its scent and taste are disagreeable. It'll be easy enough lather the lips with the juice and to simply pluck a leaf when the need arises. Rose petals When there's no aloe vera plant available, rose petal infusion is a great choice for relief of chapped lips. This extract mixed with raw milk can serve as a moisturizing agent. The recommended regimen is always to apply the mixture two to three times a day prior to going to bed, and after that once. If raw milk isn't accessible, glycerin is a great replacement. Water The calming and hydrating effects of water can alleviate the pain. Petroleum Jelly Petroleum jelly could be utilized several times a day before climbing the bed and also once. Coating the lips with honey before cleaning with petroleum may only do just fine if the concentrated greasiness of petroleum feels uneasy or if it's causing more pain. Milk cream Milk cream is a superb skin softener, and it has the aptitude hasten the elimination of dead skin. Judgment The key is to moisturize chapped lips as soon as possible to help hasten the healing by avoiding the thing that is certainly causing it in the first place. Keep hydrated, eat succulent foods or cruciferous, avoid sunlight and keep warm within your room during chilly nights. Must Read More ALL Friends tkplanet.com

Singer’s lethal potion is concocted of hundreds of outlandish facts and quotes—he is a tenacious reporter—and a style that barely suppresses his own amusement. It works particularly well on the buccaneers who continue to try the patience of the citizenry, as proved by his profile in The New Yorker of the developer Donald Trump. Noting that Trump “had aspired to and achieved the ultimate luxury, an existence unmolested by the rumbling of a soul,” Singer describes a visit to Mar-a-Lago, the Palm Beach spa converted by Trump from the 118-room Hispano-Moorish-Venetian mansion built in the 1920s by Marjorie Merriweather Post and E. F. Hutton: Evidently, Trump’s philosophy of wellness is rooted in a belief that prolonged exposure to exceptionally attractive young spa attendants will instill in the male clientele a will to live. Accordingly, he limits his role to a pocket veto of key hiring decisions. While giving me a tour of the main exercise room, where Tony Bennett, who does a couple of gigs at Mar-a-Lago each season and had been designated an “artist-in-residence,” was taking a brisk walk on a treadmill, Trump introduced me to “our resident physician, Dr. Ginger Lee Southall”—a recent chiropractic-college graduate. As Dr. Ginger, out of earshot, manipulated the sore back of a grateful member, I asked Trump where she had done her training. “I’m not sure,” he said. “Baywatch Medical School? Does that sound right? I’ll tell you the truth. Once I saw Dr. Ginger’s photograph, I didn’t really need to look at her résumé or anyone else’s. Are you asking, ‘Did we hire her because she trained at Mount Sinai for fifteen years?’ The answer is no. And I’ll tell you why: because by the time she’s spent fifteen years at Mount Sinai, we don’t want to look at her.

In short, there is good reason to believe that asthma and other allergies are mismatch diseases in which too little exposure to microorganisms contribute to an imbalance that, paradoxically, causes too much of a response to otherwise harmless foreign substances. The immune system, however, is far more complex than the above description, and there is no question that other factors—many of them genetic—also play key roles. Twins, for example, are more likely than not to share the same allergy.

Empower your children - Allow self-discovery and self-awareness (their own key to success), Facilitate an environment for learning through experience (practice of knowledge acquired). Remember, this exploration will take place whether you approve or not – it’s inevitable, that’s why YOU MUST be in charge of providing awareness and exposure to improve the quality of decisions made during exploration and experimentation.

exposure treatment principles of behavioral therapy, in which a person’s phobic response gradually extinguishes itself when the subject learns the target stimulus does not produce the harm originally feared.

Prolonged exposure therapy, a variant of flooding, attempts to maintain a high level of fear arousal, but its key premise is that all aspects of fear, as defined by Lang’s three response systems (behavioral avoidance, physiological responses, and verbal behavior), have to be reduced in order for exposure to be effective.

And after some months, the exposure to beauty and wealth took a toll on his mind. He could not pinpoint it at first. Andrei thought human change came from decisions, but actually it came from observation. The brain was a special piano whose song history was never forgotten; one wrong key could destroy the instrument and necessitate years of healing. For Andrei, the multitude of wealthy guests, their walks, accommodation requests, secrets, women, and jewels had achieved his natural lust for luxury ten times over and turned him into a complete ghost.

Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.

TV, as a supplement to other activities, can certainly be a helpful component, but in order to foster active ability, a significant amount of this exposure must be active. In other words, interaction with the language, involving flesh-and-blood human beings, is the key to effective language development.

Experience Is Key In Building Life Long Skills, But It Is EXPOSURE That Sparks EXPERIENCE, So Embrace Both.

Long exposures—which in this context mean exposures longer than a millionth of a billionth of a billionth of a second—show only a blur.

Should a child be allowed to “decide for himself” on matters related to God? Aren’t we forcing our religion down children’s throats when we tell them what to believe? Let me answer with an illustration from nature. A little gosling (baby goose) has a peculiar characteristic that is relevant at this point. Shortly after it hatches from its shell it becomes attached, or “imprinted,” to the first thing seen moving nearby. From that time forward, the gosling follows that particular object when it moves in the vicinity. Ordinarily, it becomes imprinted to the mother goose which hatched the new generation. If she is removed, however, the gosling settles for any mobile substitute, whether alive or not. In fact, a gosling becomes imprinted most easily to a blue football bladder, dragged by on a string. A week later, the baby falls in line behind the bladder as it scoots by. Time is the critical factor in this process. The gosling is vulnerable to imprinting for only a few seconds after hatching from the shell. If that opportunity is lost, it cannot be regained. In other words, there is a critical, brief period in the gosling’s life when this instinctual learning is possible. There is also a critical period when certain kinds of instruction are easier in the life of children. Although humans have no instincts (only drives, reflexes, urges, etc.), there is a brief period during childhood when youngsters are vulnerable to religious training. Their concepts of right and wrong are formulated during this time, and their view of God begins to solidify. As in the case of the gosling, the opportunity of that period must be seized when it is available. Leaders of the Catholic Church have been widely quoted as saying, “Give us the child until he is seven years old and we’ll have him for life.” They are usually correct, because permanent attitudes can be instilled during these seven vulnerable years. Unfortunately, however, the opposite is also true. The absence or misapplication of instruction through that prime-time period may place a severe limitation on the depth of a child’s later devotion to God. When parents withhold indoctrination from their small children, allowing them to “decide for themselves,” the adults are almost guaranteeing that their youngsters will “decide” in the negative. If parents want their children to have a meaningful faith, they must give up any misguided attempts at objectivity. Children listen closely to discover just how much their parents believe what they preach. Any indecision or ethical confusion from the parent is likely to be magnified in the child. After the middle adolescent age (ending at about fifteen years), children resent being told exactly what to believe. They don’t want religion “forced down their throats,” and should be given more autonomy in what they believe. If the early exposure has been properly conducted, children will have an inner mainstay to steady them. Their early indoctrination, then, is the key to the spiritual attitudes they carry into adulthood.

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The benefits of a diet anchored in an abundance of plants is clear to see. The healthiest and longest-lived societies are scattered across the globe, whether it be the mountain villages of Sardinia, the forests of Costa Rica or the Japanese island of Okinawa, but they have one thing in common: a diversity of plants in their diet. The Hadza people of Tanzania are among the last hunter-gatherers on Earth, and they probably consume a diet closest to that which humans have adapted to eat. They forage wild berries, honey and fibre-rich tubers, and eat lean, wild meat. This consumption of between 100g and 150g of varied fibre a day results in a beautifully diverse and robust gut microbiome.4 This could not be more different from the industrialized West. Americans, on average, eat around 15g of fibre a day – half of the recommended amount and ten times less than the Hadza – resulting in poor microbial diversity.5 The so-called Standard American Diet (with the apt acronym SAD) has replaced fibre-filled plants with refined grains (plants stripped of their fibre), processed meats, sugar-sweetened drinks and deep-fried food. We all know that the modern Western diet is not good for physical and mental health, but the reason is that it’s essentially an anti-biotic diet. Without providing the food for healthy microbes, we end up overfed yet undernourished. Add to this mix an overuse of pharmaceutical antibiotics and a lack of exposure to a variety of environmental microbes due to home-cleaning products and urban living, and no wonder the industrialized world is a desert for microbes. A diet low in plant-based fibre results in a vulnerable microbiome.6 This increases the likelihood that the defence system loses balance, resulting in chronic inflammation and, eventually, a host of physical and mental health conditions.7 If it’s clear that a variety of plant fibre is the key to a microbiome-friendly diet, how do we practically implement this? The American Gut Project is a large citizen science project in which individuals across the world volunteer to send stool samples for analysis by a team at University of California San Diego School of Medicine. In 2018, they published the results of over 10,000 participants, finding that eating thirty different plants a week was associated with increased microbiome diversity.8 This was regardless of whether you were vegetarian or vegan. Most of us in the West manage only around ten plants a week. While not a necessary requirement for good health, thirty a week is a sensible, evidence-based target. It’s important to remember that plant foods aren’t restricted to fruit and vegetables; nuts, seeds, herbs, spices, grains and legumes also count. While you can add as many layers of complexity as you wish, getting a diverse, healthy microbiome is really as simple as aiming for thirty types of plant a week.

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