Long Exposure Quotes

Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing.

Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure.

I want you. And I usually get what I want. I had to wait too long to have you already.

I write to find strength. I write to become the person that hides inside me. I write to light the way through the darkness for others. I write to be seen and heard. I write to be near those I love. I write by accident, promptings, purposefully and anywhere there is paper. I write because my heart speaks a different language that someone needs to hear. I write past the embarrassment of exposure. I write because hypocrisy doesn’t need answers, rather it needs questions to heal. I write myself out of nightmares. I write because I am nostalgic, romantic and demand happy endings. I write to remember. I write knowing conversations don’t always take place. I write because speaking can’t be reread. I write to sooth a mind that races. I write because you can play on the page like a child left alone in the sand. I write because my emotions belong to the moon; high tide, low tide. I write knowing I will fall on my words, but no one will say it was for very long. I write because I want to paint the world the way I see love should be. I write to provide a legacy. I write to make sense out of senselessness. I write knowing I will be killed by my own words, stabbed by critics, crucified by both misunderstanding and understanding. I write for the haters, the lovers, the lonely, the brokenhearted and the dreamers. I write because one day someone will tell me that my emotions were not a waste of time. I write because God loves stories. I write because one day I will be gone, but what I believed and felt will live on.

If this is the price to be paid for an idea, then let us pay. There is no need of being troubled about it, afraid, or ashamed. This is the time to boldly say, “Yes, I believe in the displacement of this system of injustice by a just one; I believe in the end of starvation, exposure, and the crimes caused by them; I believe in the human soul regnant over all laws which man has made or will make; I believe there is no peace now, and there will never be peace, so long as one rules over another; I believe in the total disintegration and dissolution of the principle and practice of authority; I am an Anarchist, and if for this you condemn me, I stand ready to receive your condemnation.

All problems with writing and performing come from fear. Fear of exposure, fear of weakness, fear of lack of talent, fear of looking like a fool for trying, for even thinking you could write in the first place. It's all fear. If we didn't have fear, imagine the creativity in the world. Fear holds us back every step of the way. A lot of studies say that despite all our fears in this country - death, war, guns, illness - our biggest fear is public speaking. What I am doing right now. And when people are asked to identify which kind of public speaking they are most afraid of, they check the improvisation box. So improvisation is the number-one fear in America. Forget a nuclear winter or an eight-point nine earthquake or another Hitler. It's improv. Which is funny, because aren't we just improvising all day long? Isn't our whole life just one long improvisation? What are we so scared of?

Anna turned the pages slowly for effect, and like some demonic schoolmarm, held the book at an angle to provide maximum exposure to the assembled crowd. Everyone needed to have the opportunity to catch a long, languorous glimpse of my disgrace. "This looks so much like you," she said to Noah, pressing her body against his. "My girl is talented," Noah said. My heart stopped beating. Anna's heart stopped beating. Everyone's heart stopped beating. The buzzing of a solitary gnat would have sounded obscene in the stillness. "Bullshit," Anna whispered finally, but it was loud enough for everyone to hear. She hadn't moved an inch. Noah shrugged. "I'm a vain bastard, and Mara indulges me." After a pause, he added, "I'm just glad you didn't get your greedy little claws on the other sketchbook. That would have been embarrassing." His lips curved into a sly smile as he slid from the picnic table he'd been sitting on. "Now, get the fuck off me," he said calmly to a dumbfounded, speechless Anna as he pushed past her plucking the sketchbook roughly from her hands. And walked over to me. "Let's go," Noah ordered gently, once he was at my side. His body brushed the line of my shoulder and arm protectively. And then he held out his hand. I wanted to take it and I wanted to spit in Anna's face and I wanted to kiss him and I wanted to knee Aiden Davis in the groin. Civilization won out, and I willed each individual nerve to respond to the signal I sent with my brain and placed my fingers in his. A current traveled from my fingertips through to the hollow where my stomach used to be. And just like that, I was completely, utterly and entirely, His.

The natives knew better than to screw around with Tarzan. He was one bad dude. Lions, rhinos, just him and his knife. Great penthouse and elevator. Wouldnt last long in Brooklyn. Busted for indecent exposure. Me Tarzan you Judge. That is absolutely correct, and you are going to do sixty days. Try dressing as Beau Brummel the next time. Next case!

Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing.

Vampires, contrary to popular belief, don't incinerate when exposed to sunlight. If that were true, there would be a heck of a lot more stories about spontaneous combustion around the world. They are, however, very sensitive to sunlight and their skin cannot take long term exposure without damaging and burning it, which was painful. From Vampire Princess Rising book two of the Winters Saga

The human brain has a safety switch that gets engaged by traumatic exposure and experiences. It’s similar to being in shock but we remain there until it’s long over. We detach. We create degrees of separation between ourselves and what we feel, think, perceive, and ultimately, this impacts not only our worldview but also our perception of self. Clinically, this is called “Dissociation.

Move along,” Hines said. “Last room down.” I spotted a fish tank halfway down the aisle. Dug into my pocket. “Hi,” I whispered. “Distraction in five. Four. Three...” I broke off as we neared the tank. Hi spun. “Yo, warden. When do we eat around here? I'm hypoglycemic, plus I've got a hernia. And rabies simplex D. Basically, I need a ton of pills or my arms will fall off.” “Boy, you're on my last nerve.” As Hines glared at Hiram, I palmed the flash drive and dumped it into the fish tank. The yellow-and-black rectangle tumbled to the bottom. So long, friend. Let's hope Shelton's email went through. “It's a cultural thing,” Hi was saying. “I think you're being very insensitive.” Hines snorted. “Do you want me to cuff you?” “Kinda.” “Hi.” I nodded.

understanding that exposure to early adversity affects the way dopamine functions in the brain is an absolute must.

Today I don’t think of myself as being in recovery from illness. I think of myself as being on a mission to recover the truest version of myself, and as being in recovery from long exposure to a sick society that actively wants to destroy all that is good about me. Consequently, I get to do a bunch of rad things to manage life better, so I don’t need to escape.

Even if I have done the adequate mental jujitsu to convince myself that I appear like a normal human being, a trip to the bathroom to regroup can on occasion turn into the kind of fun-house voodoo that happens in DMV photos and long exposures of Victorian children. There is something about looking into someone else’s mirror, something that always gives me more information than I need.

Above, the heavens glow, the sky pale with starlight. Some long-buried part of me understands that this is beauty, but I am unable to wonder at it, the way I did when I was a boy. Back then, I clambered up spiky Jack trees to get closer to the stars, sure that a few feet of height would help me see them better. Back then, my world had been sand and sky and the love of Tribe Saif, who saved me from exposure. Back then, everything was different.

Dignity is as essential to human life as water, food, and oxygen. The stubborn retention of it, even in the face of extreme physical hardship, can hold a man’s soul in his body long past the point at which the body should have surrendered it. The loss of it can carry a man off as surely as thirst, hunger, exposure, and asphyxiation, and with greater cruelty.

I was starting to wonder if repetitive exposure to nightly hallucinations resulting in earth-shattering climaxes could have any long-term side effects.

Protein during promotion trumps the carcinogen, regardless of initial exposure.

We must come to the Bible with the purpose of self-exposure consciously in mind. I suspect not many people make more than a token stab in that direction. It's extremely hard work. It makes Bible study alternately convicting and reassuring, painful and soothing, puzzling and calming, and sometimes dull - but not for long if our purpose is to see ourselves better.

Try repeating “man is an animal" a few times, just to notice how unconvincing it sounds. There seems to be no way to get this idea into our heads, except by long rumination over the facts of evolution or perhaps by exposure to a primitive tribe or by being raised on a farm. Primitives sometimes see little difference between themselves and the animals around them. Karl von den Steinen was told by a Xingu that the only difference between them and the monkey was that they monkeys lacked the bow and arrow. And Jules Henry observed on the Kningang that dogs are not considered pets, like some of the other animals, but are on a level of emotional equality, like a relative. But in our own Western culture we have, for the most part, set a great distance between ourselves and the rest of nature, and language helps us to do this. Thus we say that a sheep “drops" its lamb, but a woman “gives birth"—it’s much more noble. Yet we have the right to make such distinctions because we assign the meaning to the world by naming names of things; we inhabit a different sphere and we capitalize naturally on the privilege.

Dignity is as essential to human life as water, food, and oxygen. The stubborn retention of it, even in the face of extreme physical hardship, can hold a man's soul in his body long past the point at which the body should have surrendered it. The loss of it can carry a man off as surely as thirst, hunger, exposure, and asphyxiation and with greater cruelty.

I have a print - you can buy them at the Victoria and Albert Museum - of a photograph of the village street of Thetford, taken in 1868, in which William Smith is not. The street is empty. There is a grocer's shop and a blacksmith's and a stationary cart and a great spreading tree, but not a single human figure. In fact William Smith - or someone, or several people, dogs too, geese, a man on a horse - passed beneath the tree, went into the grocer's shop, loitered for a moment talking to a friend while the photograph was taken but he is invisible, all of them are invisible. The exposure of the photograph - sixty minutes - was so long that William Smith and everyone else passed through it and away leaving no trace. Not even so much of a mark as those primordial worms that passed through the Cambrian mud of northern Scotland and left the empty tube of their passage in the rock. I like that. I like that very much. A neat image for the relation of man to the physical world. Gone, passed through and away.

Realizing you love someone is like noticing you have a sunburn—you don’t know exactly when it happened, just that you were too exposed for too long. So I minimize my exposure. To everyone.

Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. God Himself is not secure, having given man dominion over His works! Avoiding danger is no safer in the long run than outright exposure. The fearful are caught as often as the bold. Faith alone defends. Life is either a daring adventure or nothing. To keep our faces toward change and behave like free spirits in the presence of fate is strength undefeatable.

The doctor drummed the fingers of his left hand on the edge of the table, a strange gesture which suggested, Isabel thought, an impatient temperment. Perhaps he had been obliged to listen too long to those whom he did not consider his intellectual equal, exhausted patients with long-running complaints, unable to put their views succinctly. Some doctors could become like that, she thought, just as some lawyers could; prolonged exposure to flawed humanity could create a sense of superiority if one was not careful--and perhaps he was not.

...the guards sought to deprive them of something that had sustained them, even as all else had been lost: dignity. This self-respect and sense of self-worth, the innermost armament of the soul, lies at the heart of humanness. To be deprived of it is to be de-humanized, to be cleaved from, and cast below mankind. Men subjected to dehumanizing treatment experience profound wretchedness and loneliness, and find that hope is almost impossible to retain. Without dignity, identity is erased... [They] learned a dark truth known to the doomed in Hitler’s death camps, the slaves of the American South, and a hundred other generations of betrayed people: Dignity is as essential to human life as water, food and oxygen. The stubborn retention of it, even in the face of extreme physical hardship, can hold a man’s soul in his body long past the point in which the body should have surrendered it. The loss of it can carry a man off as surely as thirst, hunger, exposure and asphyxiation, and with greater cruelty... degradation could be as lethal as a bullet.

You long for life and try to settle the problems of life by a logical tangle. And how tiresome, how insolent your outbursts are, and at the same time, how scared you are! You talk nonsense and are pleased with it; you say imprudent things and are constantly afraid of them and apologizing for them. You declare that you are afraid of nothing and at the same time try to ingratiate yourself with us. You declare that you are gnashing your teeth and at the same time you try to be witty so as to amuse us. You know that your witticisms are not witty, but you are evidently well satisfied with their literary value. You may perhaps really have suffered, but you have no respect whatsoever for your own suffering. You may be truthful in what you have said but you have no modesty; out of the pettiest vanity you bring your truth to public exposure, to the market place, to ignominity.

Helen Keller, author, speaker, and advocate for disabled persons, asserted,"Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.

In population losses on this scale, the toll is usually a composite of figures from one or more of four closely connected sources: (1) murder; (2) starvation, exhaustion, and exposure; (3) disease; and (4) a plummeting birth rate. In the worst period in the Congo, the long rubber boom, it came in abundance from all four:

Yes the fact was that, coincidentally or not, this change of heart was happening among conservatives just as opiate addiction was spreading among both rural and middle-class white kids across the country, though perhaps most notably in the deepest red counties and states. Drug enslavement and death, so close at hand, were touching the lives, and softening the hearts, of many Republican lawmakers and constituents. I’ll count this as a national moment of Christian forgiveness. But I also know that it was a forgiveness that many of these lawmakers didn’t warm to when urban crack users were the defendants. Let’s just say that firsthand exposure to opiate addiction can change a person’s mind about a lot of things. Many of their constituents were no longer so enamored with that “tough on crime” talk now that it was their kids who were involved. So a new euphemism emerged—“smart on crime”—to allow these politicians to support the kind of rehabilitation programs that many of them had used to attack others not so long ago.

Avoiding danger is no safer in the long run than outright exposure. The fearful are caught as often as the bold. —Helen Keller

The lasting physical and mental health effects of long term very high altitude exposure appear to be remarkably similar to daily heavy smoking.

Thanks to President Obama, I am able to get medical treatment in the USA for the long term effects of very high altitude sickness and unnatural electromagnetic radiation exposures.

Avoiding danger is no safer in the long run than outright exposure. The fearful are caught as often as the bold.

Toxic stress response can occur when a child experiences strong, frequent, and/or prolonged adversity—such as physical or emotional abuse, neglect, caregiver substance abuse or mental illness, exposure to violence, and/or the accumulated burdens of family economic hardship—without adequate adult support. This kind of prolonged activation of the stress-response systems can disrupt the development of brain architecture and other organ systems, and increase the risk for stress-related disease and cognitive impairment, well into the adult years.

Hatters really were said to have gone mad in the nineteenth century because of exposure to mercury in their hat-making processes: in effect, they suffered long-term mercury poisoning.

It didn't occur to me that they would never take my gender and age seriously-- that as long as I was a young woman, they projected their sexual feelings on me, regardless of what I did.

Your health isn’t entirely within your control, either, despite what diet culture wants you to think. Health isn’t something you can wrestle into submission by sheer force; certain circumstances beyond our control—genetics, socioeconomic status, experiences of stigma, environmental exposures—can affect our health outcomes. We can’t permanently change our body size through food intake and exercise, the way we’ve been told we can, and the same is true of our health—which, of course, is not dependent on body size. That is, even if everyone ate the exact same things and moved their bodies in the exact same ways, we’d all still have different health outcomes because of genetic differences, experiences of poverty and discrimination, and even deprivation that our mothers experienced during pregnancy. Many things contribute to health, meaning it’s not all down to personal responsibility, the way diet culture wants us to believe—not by a long shot.

Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure. —

Every time I suit up to ride, I weigh my options and evaluate my risks. As long as the pleasure of riding overshadows the additional exposure, I’ll continue to throw a leg over and strap on my helmet.

On Kwajalein, Louie and Phil learned a dark truth known to the doomed in Hitler’s death camps, the slaves of the American South, and a hundred other generations of betrayed people. Dignity is as essential to human life as water, food, and oxygen. The stubborn retention of it, even in the face of extreme physical hardship, can hold a man’s soul in his body long past the point at which the body should have surrendered it. The loss of it can carry a man off as surely as thirst, hunger, exposure, and asphyxiation, and with greater cruelty. In places like Kwajalein, degradation could be as lethal as a bullet.

Kant abolished God and made man God in His stead. We are still living in the age of the Kantian man, or Kantian man-god. Kant's conclusive exposure of the so-called proofs of the existence of God, his analysis of the limitations of speculative reason, together with his eloquent portrayal of the dgnity of rational man, has had results which might possibly dismay him. How recognizable, how familiar to us, is the man so beautifully portrayed in the Grundelgung, who confronted even with Christ turns away to consider the judgment of his own conscience and to hear the voice of his own reason. Stripped of the exiguous metaphysical background which Kant was prepared to allow him, this man is with us still, free, independent, lonely, powerful, rational, responsible, brave, the hero of so many novels and books of moral philosophy. The raison d'etre of this attractive but misleading creature is not far to seek. He is the offspring of the age of science, confidently rational and yet increasingly aware of his alienation from the material universe which his discoveries reveal; and since he is not a Hegelian (Kant, not Hegel, has provided Western ethics with its dominating image) his alienation is without cure. He is the ideal citizen of the liberal state, a warning held up to tyrants. He has the virtue which the age requires and admires, courage. It is not such a very long step from Kant to Nietzsche, and from Nietzsche to existentialism and the Anglo-Saxon ethical doctrines which in some ways closely resemble it. In fact Kant's man had already received a glorious incarnation nearly a century earlier in the work of Milton: his proper name is Lucifer.

Cutting class,” I muttered. “That idiot.” Ben did a double-take when he spotted me, then slowly shook his head. As I drew near, he whispered something under his breath. His moron buddies exploded in laughter. I’ll kill him. Then murder him afterward. “What the hell are you doing?” Not the most diplomatic of greetings, but my temper was long gone. “Is your first class Parking Lot Maintenance?” Ben waved a hand at me. “You see what I mean?” Wallet Chain chuckled as he toked a cigarette. “That’s not very nice, sweetheart.” “You’ll never land a man like that,” added Ski Cap. “This ain’t Beantown.” “Ben?” Seething. “May I speak to you privately?” Ben rolled his eyes. “Give me a sec, guys. I’ve been naughty.” I waited until the stoners were out of earshot. “Great crew you’ve assembled.” Dripping with sarcasm. “Leave them out of this,” Ben warned. “What, I can’t even have friends, now that I’ve been kicked from the Ivory Tower?” “Maybe go to class. You might find a better peer group in there.” Ben snorted. “I’m pretty sure you have class right now, too.” Touche.

Security is mostly a superstition. It does not exist in nature, nor do children as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.

Today I don’t think of myself as being in recovery from illness. I think of myself as being on a mission to recover the truest version of myself, and as being in recovery from long exposure to a sick society that actively wants to destroy all that is good about me. Consequently, I get to do a bunch of rad things to manage life better, so I don’t need to escape. The weirdest twist to my story is that I don’t want the work to end, I don’t want to stop this process.

That they had seen it, and not tried to stop it, made me wonder if they too thought I deserved to be treated that way. Long after they had gone I felt their eyes on me as hot as a brand, burning the shame of exposure deep into my skin.

Security is mostly a superstition. It does not exist in nature, nor do the children of man as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing. HELEN KELLER

Shame ruptures our connection with life and with our soul. It is, indeed, a sickness of the soul. When feelings of shame arise, we pull back from the world, avoiding contact that could cause or risk exposure. The last thing we want in times of excruciating self-consciousness is to be seen. We find ourselves avoiding the gaze of others, we become silent and withdrawn, all in hopes of slipping under the radar. I remember sharing with the audience that the goal of the shame-bound person was to get from birth to death without ever being an echo on the radar of life. My tombstone was going to read “Safe at Last.” Gershon Kaufman, one of the most important writers on shame, has said that shame leaves us feeling “unspeakably and irreparably defective.”29 It is unspeakable because we do not want anyone to know how we feel inside. We fear it is irreparable because we think it is not something we have done wrong—it is simply who we are. We cannot remove the stain from our core. We search and search for the defect, hoping that that, once found, it can be exorcised like some grotesque demon. But it lingers, remaining there our entire lives, anxious that it will be seen and simultaneously longing to be seen and touched with compassion.

7. Some Theories that Arose at the Time 1. The world is merely a dream dreamt by god who is waking after a long sleep. When he is properly awake the world will disappear completely. When the world disappears we will disappear with it and be happy. 2. The world has become sensitive to light. In the same way that prolonged use of, say, penicillin can suddenly result in a dangerous allergy, prolonged exposure of the world to the sun has made it sensitive to light. The advocates of this theory could be seen bustling through the city crowds in their long, hooded black robes. 3. The fact that the world is disappearing has been caused by the sloppy work of the Cartographers and the census takers. Those who filled out their census forms incorrectly would lose those items they had neglected to describe. People overlooked in the census by impatient officials would also disappear. A strong pressure group demanded that a new census be taken quickly before matters got worse. - From the story "Do You Love Me?

Helen Keller said, “Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.” Think

It was a relief to see his father, who'd always been an unfailing source of reassurance and comfort. They clasped hands in a firm shake, and used their free arms to pull close for a moment. Such demonstrations of affection weren't common among fathers and sons of their rank, but then, they'd never been a conventional family. After a few hearty thumps on the back, Sebastian drew back and glanced over him with the attentive concern that hearkened to Gabriel's earliest memories. Not missing the traces of weariness on his face, his father lightly tousled his hair the way he had when he was a boy. "You haven't been sleeping." "I went carousing with friends for most of last night," Gabriel admitted. "It ended when we were all too drunk to see a hole through a ladder." Sebastian grinned and removed his coat, tossing the exquisitely tailored garment to a nearby chair. "Reveling in the waning days of bachelorhood, are we?" "It would be more accurate to say I'm thrashing like a drowning rat." "Same thing." Sebastian unfastened his cuffs and began to roll up his shirtsleeves. An active life at Heron's Point, the family estate in Sussex, had kept him as fit and limber as a man half his age. Frequent exposure to the sunlight had gilded his hair and darkened his complexion, making his pale blue eyes startling in their brightness. While other men of his generation had become staid and settled, the duke was more vigorous than ever, in part because his youngest son was still only eleven. The duchess, Evie, had conceived unexpectedly long after she had assumed her childbearing years were past. As a result there were eight years between the baby's birth and that of the next oldest sibling, Seraphina. Evie had been more than a little embarrassed to find herself with child at her age, especially in the face of her husband's teasing claims that she was a walking advertisement of his potency. And indeed, there have been a hint of extra swagger in Sebastian's step all through his wife's last pregnancy. Their fifth child was a handsome boy with hair the deep auburn red of an Irish setter. He'd been christened Michael Ivo, but somehow the pugnacious middle name suited him more than his given name. Now a lively, cheerful lad, Ivo accompanied his father nearly everywhere.

Helen Keller, author, speaker, and advocate for disabled persons, asserted, “Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.

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 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.

Always remember this: whenever you have thought long and hard about a new idea or plan of action, working out lots of details and preparing for all sorts of contingencies, and you first tell someone else about it, they are hearing it for the first time. It will be nearly impossible for any newly informed person to be as enthusiastic or as confident as you are. And it’s natural for your own confidence level, like water running downhill, to settle at the lowest point nearby. That’s why it is so important to be very careful about how you share your plans with others, and limit your exposure to the negative thinking and negative comments casual disbelievers can produce.

The global population of Earth are involved in the following corporate government experiments: The long term effects of - 1. Nuclear bomb fallout radiation. 2. Man-made wireless radio frequency (RF) radiation. 3. Exposure to man-made electricity. 4. Eclipsing of the Sun by the International Space Station (ISS), satellites, airplanes and jet aircraft contrails (chemtrails). 5. Eating food forced grown using a variety of toxic industrial chemicals. 6. Adding massive amounts of pollution to the atmosphere and water bodies. 7. Living in metal structures. 8. Exposure to abnormally high solar radiation levels. 9. Relocating to areas that the human has no genetic adaptation to. 10. An indoor lifestyle.

Interestingly, it’s possible that practices related to the observance of Passover helped to protect Jewish neighborhoods from the plague. Passover is a week-long holiday commemorating Jews’ escape from slavery in Egypt. As part of its observance, Jews do not eat leavened bread and remove all traces of it from their homes. In many parts of the world, especially Europe, wheat, grain, and even legumes are also forbidden during Passover. Dr. Martin J. Blaser, a professor of internal medicine at New York University Medical Center, thinks this “spring cleaning” of grain stores may have helped to protect Jews from the plague, by decreasing their exposure to rats hunting for food—rats that carried the plague.

But Project 56 revealed that a nuclear detonation wasn’t the only danger that a weapon accident might pose. The core of the Genie contained plutonium—and when it blew apart, plutonium dust spread through the air. The risks of plutonium exposure were becoming more apparent in the mid-1950s. Although the alpha particles emitted by plutonium are too weak to penetrate human skin, they can destroy lung tissue when plutonium dust is inhaled. Anyone within a few hundred feet of a weapon accident spreading plutonium can inhale a swiftly lethal dose. Cancers of the lung, liver, lymph nodes, and bone can be caused by the inhalation of minute amounts. And the fallout from such an accident may contaminate a large area for a long time. Plutonium has a half-life of about twenty-four thousand years. It remains hazardous throughout that period, and plutonium dust is hard to clean up. “The problem of decontaminating the site of [an] accident may be insurmountable,” a classified Los Alamos report noted a month after the Genie’s one-point safety test, “and it may have to be ‘written off’ permanently.

The decades that she devoted to conserving her husband’s legacy made Eliza only more militantly loyal to his memory, and there was one injury she could never forget: the exposure of the Maria Reynolds affair, for which she squarely blamed James Monroe. In the 1820s, after Monroe had completed two terms as president, he called upon Eliza in Washington, D.C., hoping to thaw the frost between them. Eliza was then about seventy and staying at her daughter’s home. She was sitting in the backyard with her fifteen-year-old nephew when a maid emerged and presented the ex-president’s card. Far from being flattered by this distinguished visitor, Eliza was taken aback. “She read the name and stood holding the card, much perturbed,” said her nephew. “Her voice sank and she spoke very low, as she always did when she was angry. ‘What has that man come to see me for?’” The nephew said that Monroe must have stopped by to pay his respects. She wavered. “I will see him,” she finally agreed. So the small woman with the upright carriage and the sturdy, determined step marched stiffly into the house. When she entered the parlor, Monroe rose to greet her. Eliza then did something out of character and socially unthinkable: she stood facing the ex-president but did not invite him to sit down. With a bow, Monroe began what sounded like a well-rehearsed speech, stating “that it was many years since they had met, that the lapse of time brought its softening influences, that they both were nearing the grave, when past differences could be forgiven and forgotten.” Eliza saw that Monroe was trying to draw a moral equation between them and apportion blame equally for the long rupture in their relationship. Even at this late date, thirty years after the fact, she was not in a forgiving mood. “Mr. Monroe,” she told him, “if you have come to tell me that you repent, that you are sorry, very sorry, for the misrepresentations and the slanders and the stories you circulated against my dear husband, if you have come to say this, I understand it. But otherwise, no lapse of time, no nearness to the grave, makes any difference.” Monroe took in this rebuke without comment. Stunned by the fiery words delivered by the elderly little woman in widow’s weeds, the ex-president picked up his hat, bid Eliza good day, and left the house, never to return.

I, for one, thought this would be something good for Settlers to know from the get-go. With so much risk, why did SA feel the consequences of exposure were something to be concealed until there was not choice but to drag people like Monica and me into their secret beige meeting room and scare us half to death after we'd screwed up? It made about as much sense as extremely conservative parents not telling their daughters about the consequences of sex until after they were already pregnant. Shutting the barn door after the horse was loose, much? But then, I was beginning to think SA wasn't nearly as smart as they believed themselves to be. Our remaining undiscovered for so long seemed due more to humanity's tendency not to see things they didn't want to see, rather than cleverness on the part of Settler's Affairs.

In recording from time to time some of the curious experiences and interesting recollections which I associate with my long and intimate friendship with Mr. Sherlock Holmes, I have continually been faced by difficulties caused by his own aversion to publicity. To his sombre and cynical spirit all popular applause was always abhorrent, and nothing amused him more at the end of a successful case than to hand over the actual exposure to some orthodox official, and to listen with a mocking smile to the general chorus of misplaced congratulation. It was indeed this attitude upon the part of my friend and certainly not any lack of interesting material which has caused me of late years to lay very few of my records before the public. My participation in some of his adventures was always a privilege which entailed discretion and reticence upon me.

Dignity is as essential to human life as water, food, and oxygen. The stubborn retention of it, even in the face of extreme physical hardship, can hold a man’s soul in his body long past the point at which the body should have surrendered it. The loss of it can carry a man off as surely as thirst, hunger, exposure, and asphyxiation, and with greater cruelty. In places like Kwajalein, degradation could be as lethal as a bullet.

How does stress influence the midbrain pleasure circuit (or the feeding control circuits)? The short answer is that we don't really know. However, there are some tantalizing initial clues. Recall that twenty-four hours after a single exposure to cocaine, the excitatory glutamate-using synapses recived by VTA dopamine neurons express LTP. This change, which will result in greater dopamine release in VTA target areas, could also be produced by nicotine, mophine, amphetamines, or alcohol. Amazingly, even breif exposure to stress (a rat's five-minute-long forced swim in cold water) also produced LTP of the VTA synapses that was indistinguishable from that evoked by drugs. What's more, the stress-induced LTP could be prevented by pretreatment with a corticosterone receptor blocker. This suggests that drugs and stress rewire the pleasure circuit in overlapping ways and that the stress response to trigger LTP in the VTA requires a stress hormone signaling loop from the brain to the body and back.

To wit: mercury is deadly poisonous. Hatters really were said to have gone mad in the nineteenth century because of exposure to mercury in their hat-making processes: in effect, they suffered long-term mercury poisoning. You cannot eat the fish from many rivers and lakes of America even today because of the deadly mercury that lies on their muddy bottoms eternally, the result of toxic industrial pollution. In this book the Hatter drinks mercury. You, dear reader, cannot. It will kill you. L. Braswell

When we drink alcohol, artificially high levels of dopamine are released into the brain—a glass of wine will release more dopamine than good sex, good chocolate, or good coffee. The above-normal level of dopamine tells our brain that alcohol is really good at keeping us alive, and so the brain sends out higher levels of glutamate to lock in the experience. We remember the experience of drinking a cold glass of Chardonnay on a hot summer day more than we remember eating a slice of apple pie, or drinking a kale smoothie, because of this neurobiological process. If we drink enough alcohol over a long enough period of time, this cycle locks in, and our brains identify alcohol as necessary for survival. When the midbrain is working properly, it will normally prioritize fighting, procreating, and eating. But over time and with enough exposure, the midbrain will begin to identify alcohol as necessary for survival. If we drink enough alcohol, our midbrain will eventually elevate drinking alcohol above other survival

Now they’d happily kill each other over who spilt whose beer. There’s more dead bodies in the streets now then there were at the first barracks massacre. You just see them lying around, dead, not of exposure either…just dead. Creeps me out. How is it at school?” “None of my friends want to kill each other,” said Nona. Then she amended: “I mean, they say it all the time, but they don’t really. None of the little kids have bit each other in weeks, and when they argue too much Hot Sauce says, Quiet, and they’re quiet.” “Hot Sauce is a girl with a future, so long as she gets a new name.

The Chinese ideograph for forbearance is a heart with a sword dangling over it, another instance of language's brilliant way of showing us something surprising and important fossilized inside the meaning of a word. Vulnerability is built into our hearts, which can be sliced open at any moment by some sudden shift in the arrangements, some pain, some horror, some hurt. We all know and instinctively fear this, so we protect our hearts by covering them against exposure. But this doesn't work. Covering the heart binds and suffocates it until, like a wound that has been kept dressed for too long, the heart starts to fester and becomes fetid. Eventually, without air, the heart is all but killed off, and there's no feeling, no experiencing at all. To practice forbearance is to appreciate and celebrate the heart's vulnerability, and to see that the slicing or piercing of the heart does not require defense; that the heart's vulnerability is a good thing, because wounds can make us more peaceful and more real—if, that is, we are willing to hang on to the leopard of our fear, the serpent of our grief, the boar of our shame without running away or being hurled off. Forbearance is simply holding on steadfastly with whatever it is that unexpectedly arises: not doing anything; not fixing anything (because doing and fixing can be a way to cover up the heart, to leap over the hurt and pain by occupying ourselves with schemes and plans to get rid of it.) Just holding on for hear life. Holding on with what comes is what makes life dear. ...Simply holding on this way may sound passive. Forbearance has a bad reputation in our culture, whose conventional wisdom tells us that we ought to solve problems, fix what's broken, grab what we want, speak out, shake things up, make things happen. And should none of this work out, then we are told we ought to move on, take a new tack, start something else. But this line of thinking only makes sense when we are attempting to gain external satisfaction. It doesn't take into account internal well-being; nor does it engage the deeper questions of who you really are and what makes you truly happy, questions that no one can ignore for long... Insofar as forbearance helps us to embrace transformative energy and allow its magic to work on us... forbearance isn't passive at all. It's a powerfully active spiritual force, (67-70).

Winter is viewed as a gloomy inconvenience and, rather than getting outside to reap what little daylight there is, we switch the lights on and crank up the central heating instead. This may be detrimental to our mental health: exposure to bright light, particularly during the early morning, is a tried and tested way of combating the winter blues. Similarly, many of us keep the lights and heating on long after the sun has set and spend these already brightened evenings in front of electronic gadgets, which produce yet more light. This may undermine our ability to get a decent night's sleep.

Top 10 Actions to Reduce Your Risk for Illness Taking these actions today can reduce your risk of becoming sick, especially for the two most dreaded diseases in later life: cancer and dementia. 1. Eat real food on a regular schedule. 2. Avoid vitamins and supplements. 3. Discuss aspirin and statins with your doctor when you are staring at age forty. 4. Follow the prescribed cancer screening schedules. 5. Exercise regularly and move during the day. 6. Maintain a healthy weight. 7. Avoid tobacco products. 8. Avoid direct sun exposure without sunscreen. 9. Avoid sources of inflammation. 10. Get a yearly flu shot.

It seems we do not believe what we teach. If we did, we would know that an abuser is a slave and cannot simply stop. We would understand that the narcotic of self-deception has become so powerful in his life that he not only cannot stop lying; he does not even know when he is and has lost his capacity to tell truth from lies, good from evil. We would know that habituated sin has roots and tentacles and has long done damage to the soul so it is not easily routed out. And we would know that exposure, consequences, and treatment are necessary if there is ever to be freedom from the cancer that has sent tentacles throughout his life.

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.

But my dear man, come, be reasonable. Look, this is you, look at this photograph. And here's your file: no convictions, I assure you. Come now, make an effort! At your age, to have no identity! It's a scandal, I assure you. Look at this photograph. What, you see nothing? True for you? No matter. Here, look at this death's-head: you'll see, you'll be all right, it won't last long. Here, look, here's the record: insults to policemen, indecent exposure, sins against the holy ghost, contempt of court, impertinence to superiors, impudence to inferiors, deviations from reason. Without battery - look, no battery! It's nothing. You'll be all right, you'll see.

SINCE my experiences in Blackwell’s Island Insane Asylum were published in the World I have received hundreds of letters in regard to it. The edition containing my story long since ran out, and I have been prevailed upon to allow it to be published in book form, to satisfy the hundreds who are yet asking for copies. I am happy to be able to state as a result of my visit to the asylum and the exposures consequent thereon, that the City of New York has appropriated $1,000,000 more per annum than ever before for the care of the insane. So, I have at least the satisfaction of knowing that the poor unfortunates will be the better cared for because of my work.

What a scathing exposure! It was as if Jesus said, “Listen, you say you want God, but your actions and words expose that you don’t. You talk about God’s judgment, but you did not willingly accept one who proclaimed it and called all of you to repentance. You say you long for the Messiah to come, but when He is here you search for reasons to reject Him. You are childish! If you had the wisdom of God, you would recognize His truth in the messenger sent to prepare the way for the Messiah and in the Messiah Himself. You have developed the miserable sickness of religious pretense and no longer desire what you prattle about aimlessly in what you pretend is prayer!

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.

By 2011, enough data had been accumulated to show that some risk existed due to long-term, heavy use of mobile phones, compelling the International Agency for Research on Cancer, a branch of the World Health Organization, to classify mobile cell phone radiation in the Group 2B category, indicating a possible carcinogen (a substance or source of exposure that can cause cancer).14 This is the same category as DDT, lead, engine exhaust, chloroform, and glyphosate (the active ingredient in Roundup®). Later, in 2016, a $25 million study conducted by the National Toxicology Program (NTP), part of the National Institutes of Health, confirmed what many have believed for years—that exposure to EMF radiation emitted from cell phones can lead to serious health issues including brain and heart tumors.

That this basic truth was understood long ago is nicely illustrated by another of Aesop’s fables, called “The Fox and the Lion.” One day a fox strolling through the woods spotted a lion—a creature she’d never seen before. She froze with terror but stopped to watch from a distance before slowly creeping away. The next day she went back to the same spot and saw the lion again, but she was able to get closer than before, hiding behind a bush for a while before making her escape. On the third day, the fox returned, but this time she found the courage to walk right up to the lion and say hello, and somehow the two became friends. The moral of the story is that familiarity breeds not contempt but indifference. We can expect anxiety to abate naturally with repeated exposure, under normal conditions.

At the end of the day, the two sides of this culture war still have glaring differences, and those differences are likely to continue to define the relationship between the evangelical community and America at large for decades to come. Humans have always quarreled over their beliefs, and I suppose they always will. But judging from my post-Liberty experience, this particular religious conflict isn’t built around a hundred-foot brick wall. If anything, it’s built around a flimsy piece of cardboard, held in place on both sides by paranoia and lack of exposure. It’s there, no doubt, but it’s hardly forbidding. And more important, it’s hardly soundproof. Religious conflict might be a basic human instinct, but I have faith, now more than ever before, that we can subvert that instinct for long enough to listen to each other.

While Marie always believed in the importance of X-rays and the healing properties of radium, both she and Pierre suffered radium burns during their experiments; indeed, sometimes the burns were purposeful parts of the experiments. Marie also often carried test tubes of radium in her pockets for convenience. Marie died in 1934 of aplastic anemia, a blood disease associated with radiation exposure. In 1956, Irène died of leukemia, likely from her decades of work with polonium. Frédéric died two years later of liver disease, also likely caused or exacerbated by his long work in radioactivity. The radiation experiments Marie conducted were so intense, and done without protective equipment (because no one yet knew how necessary it would be), that Marie’s notebooks and papers can still be viewed only by people wearing specially purposed protective gear

You leave the womb sterile, or so it is generally thought, but are liberally swabbed with your mother’s personal complement of microbes as you move through the birth canal. We are only beginning to understand the importance and nature of a woman’s vaginal microbiome. Babies born by Cesarean section are robbed of this initial wash. The consequences for the baby can be profound. Various studies have found that people born by C-section have substantially increased risks for type 1 diabetes, asthma, celiac disease, and even obesity and an eightfold greater risk of developing allergies. Cesarean babies eventually acquire the same mix of microbes as those born vaginally—by a year their microbiota are usually indistinguishable—but there is something about those initial exposures that makes a long-term difference. No one has figured out quite why that should be.

Fourth, within the session, the learning should be spaced out. It is well known that massed training is much less effective than spaced training in creating enduring memories,74 including implicit memories of extinction.75 The explanation at the molecular level involves CREB, the transcription factor that initiates gene expression and protein synthesis in the conversion of short-term to long-term memory.76 Massed training depletes CREB, and once used up about sixty minutes of recovery is needed to replenish the supply, so additional training within that period only interferes with the resupply process.77 It has been shown that CREB-dependent protein synthesis in the PFCVM78 and amygdala79 is required for the long-term retention of extinction. So if one is going to do twenty-five exposures, they should be done in blocks of five, with breaks between, rather than all twenty-five at once. Temporal spacing, in short, could make the effects of extinction and exposure more persistent.

At a young age, Evan would listen in on his father’s long legal calls, which he credits for giving him early business exposure that helped develop his critical thinking and business accumen. He can often become obsessed with ideas, hungrily learning everything he can about them at a rapid pace. Evan is constantly curious and is learning and getting better at being a CEO very quickly. But his two superpowers are (1) his ability to get inside his users’ heads and think like a teenage girl and (2) his knack for attracting brilliant, powerful mentors. Evan loves picking other people’s brains over a walk or a meal. Over the years he has attracted an A-list roster of mentors, including SoftBank’s Nikesh Arora, Twitter’s Jack Dorsey and Google’s Eric Schmidt. He doesn’t just limit these brain dumps to tech luminaries, though, as he often walks and chats with fashion designers, politicians, documentary filmmakers, and other intriguing peers. Often, these impressive people will come speak to Team Snapchat at their Venice headquarters.

First, I must confess that over the past few years I have been gravely disappointed with the white moderate. I have almost reached the regrettable conclusion that the Negro's great stumbling block in his stride toward freedom is not the White Citizens' Councilor or the Ku Klux Klanner, but the white moderate, who is more devoted to "order" than to justice; who prefers a negative peace which is the absence of tension to a positive peace which is the presence of justice; who constantly says: "I agree with you in the goal you seek, but I cannot agree with your methods of direct action"; who paternalistically believes he can set the timetable for another man's freedom; who lives by a mythical concept of time and who constantly advises the Negro to wait for a "more convenient season." Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will. Lukewarm acceptance is much more bewildering than outright rejection. I had hoped that the white moderate would understand that law and order exist for the purpose of establishing justice and that when they fail in this purpose they become the dangerously structured dams that block the flow of social progress. I had hoped that the white moderate would understand that the present tension in the South is a necessary phase of the transition from an obnoxious negative peace, in which the Negro passively accepted his unjust plight, to a substantive and positive peace, in which all men will respect the dignity and worth of human personality. Actually, we who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive. We bring it out in the open, where it can be seen and dealt with. Like a boil that can never be cured so long as it is covered up but must be opened with all its ugliness to the natural medicines of air and light, injustice must be exposed, with all the tension its exposure creates, to the light of human conscience and the air of national opinion before it can be cured.

Streamline Your Focus Instead of Jumping From Unfinished Project to Unfinished Project Although it seems contradictory, anxiety-related perfectionism can cause people to persist too long on some tasks and leave other projects unfinished. Perfectionists who are intolerant of uncertainty often jump from project to project. They might start multiple business plans, grant proposals, job applications, movie scripts, stand-up routines, craft projects, or novels, and not finish any of them. They may sour quickly on an idea when their self-doubt starts to creep in rather than stay with the idea long enough to realistically judge it’s potential. If you bounce from idea to idea, it could very well be because it’s hard for you to tolerate your uncertainty about whether the idea you’re working on is going to pan out. If you have a habit of not finishing things, you’re likely to be better off sticking with a project and finishing it, instead of jumping to another project when you start to feel unsure. To help you be less tempted to jump around, reduce your exposure to excessive information and alternatives.

From another corner of neuroscience, we’re learning about a neurotransmitter called dopamine. Though there are more than fifty neurotransmitters (that we know of), scientists studying substance problems have given dopamine much of their attention. The brain’s reward system and pleasure centers—the areas most impacted by substance use and compulsive behaviors—have a high concentration of dopamine. Some brains have more of it than others, and some people have a capacity to enjoy a range of experiences more than others, owing to a combination of genetics and environment. The thing about dopamine is that it makes us feel really good. We tend to want more of it. It is naturally generated through ordinary, pleasurable activities like eating and sex, and it is the brain’s way of rewarding us—or nature’s way of rewarding the brain—for activities necessary to our survival, individually or as a species. It is the “mechanism by which ‘instinct’ is manifest.” Our brains arrange for dopamine levels to rise in anticipation and spike during a pleasurable activity to make sure we do it again. It helps focus our attention on all the cues that contributed to our exposure to whatever felt good (these eventually become triggers to use, as we explain later). Drugs and alcohol (and certain behaviors) turn on a gushing fire hose of dopamine in the brain, and we feel good, even euphoric. Dopamine produced by these artificial means, however, throws our pleasure and reward systems out of whack immediately. Flooding the brain repeatedly with dopamine has long-term effects and creates what’s known as tolerance—when we lose our ability to produce or absorb our own dopamine and need more and more of it artificially just to feel okay. Specifically, the brain compensates for the flood of dopamine by decreasing its own production of it or by desensitizing itself to the neurotransmitter by reducing the number of dopamine receptors, or both. The brain is just trying to keep a balance. The problem with the brain’s reduction in natural dopamine production is that when you take the substance or behavior out of the picture, there’s not enough dopamine in the brain to make you feel good. Without enough dopamine, there is no interest or pleasure. Then not only does the brain lose the pleasure associated with using, it might not be able to enjoy a sunset or a back rub, either. A lowered level of dopamine, combined with people’s longing for the rush of dopamine they got from using substances, contributes to “craving” states. Cravings are a physiological process associated with the brain’s struggle to regain its normal dopamine balance, and they can influence a decision to keep using a substance even when a person is experiencing negative consequences that matter to him and a strong desire to change. Depending on the length of time and quantities a person has been using, these craving states can be quite uncomfortable and compelling. The dopamine system can and does recover, starting as soon as we stop flooding it. But it takes time, and in the time between shutting off the artificial supply of dopamine and the brain’s rebuilding its natural resources, people tend to feel worse (before they feel better). On a deep, instinctual level, their brains are telling them that by stopping using, something is missing; something is wrong. This is a huge factor in relapse, despite good intentions and effort to change. Knowing this can help you and your loved one make it across this gap in brain reward systems.

As we’ve seen, one of the most frequently pursued paths for achievement-minded college seniors is to spend several years advancing professionally and getting trained and paid by an investment bank, consulting firm, or law firm. Then, the thought process goes, they can set out to do something else with some exposure and experience under their belts. People are generally not making lifelong commitments to the field in their own minds. They’re “getting some skills” and making some connections before figuring out what they really want to do. I subscribed to a version of this mind-set when I graduated from Brown. In my case, I went to law school thinking I’d practice for a few years (and pay down my law school debt) before lining up another opportunity. It’s clear why this is such an attractive approach. There are some immensely constructive things about spending several years in professional services after graduating from college. Professional service firms are designed to train large groups of recruits annually, and they do so very successfully. After even just a year or two in a high-level bank or consulting firm, you emerge with a set of skills that can be applied in other contexts (financial modeling in Excel if you’re a financial analyst, PowerPoint and data organization and presentation if you’re a consultant, and editing and issue spotting if you’re a lawyer). This is very appealing to most any recent graduate who may not yet feel equipped with practical skills coming right out of college. Even more than the professional skill you gain, if you spend time at a bank, consultancy, or law firm, you will become excellent at producing world-class work. Every model, report, presentation, or contract needs to be sophisticated, well done, and error free, in large part because that’s one of the core value propositions of your organization. The people above you will push you to become more rigorous and disciplined, and your work product will improve across the board as a result. You’ll get used to dressing professionally, preparing for meetings, speaking appropriately, showing up on time, writing official correspondence, and so forth. You will be able to speak the corporate language. You’ll become accustomed to working very long hours doing detail-intensive work. These attributes are transferable to and helpful in many other contexts.

It's a combination of nature and nurture. Sometimes it's a part of teen rebellion, either to adopt or to refuse to adopt theses prejudices. Sometimes it's personality --- some people, happily, are just not predisposed to hate, no matter what the situation. Some young people are exposed to a forceful personality at a critical juncture who transforms their way of thinking. Education is obviously a factor, as it wealth. But you know what I really think makes the difference? And I'll admit up front I have no way of proving this. But I think in the long run it has to do with the subject's...how to say it?... exposure to ideas. Never once have I encountered a well-read man who was also a hatemonger. There are no Ph.D.s in the KKK. I truly believe that people who expose themselves to the arts -- fine arts, visual arts, poetry, literature --- people who expose themselves to good ideas will not end up adopting bad ones. It's the guys who don't come into contact with new and better thoughts --- who do their work and pay the bills but aren't exposed to new ideas in any way that influences them --- who are most likely to hang on to the old bad ideas they learned as a child. - Ben Kincaid

In 1964 the fear & loathing of Barry Goldwater was startling. Martin Luther King, Jr., detected “dangerous signs of Hitlerism in the Goldwater campaign.” Joachim Prinz, president of the American Jewish Congress, warned that “a Jewish vote for Goldwater is a vote for Jewish suicide.” And George Meany, head of the AFL-CIO, saw power falling into “the hands of union-hating extremists, racial bigots, woolly-minded seekers after visions of times long past.” On Election Day Goldwater suffered a devastating defeat, winning only 41 electoral votes. It was the judgment of the establishment that Goldwater’s critique of American liberalism had been given its final exposure on the national political scene. Conservatives could now go back to their little lairs and sing to themselves their songs of nostalgia and fancy, and maybe gather together every few years to hold testimonial dinners in honor of Barry Goldwater, repatriated by Lyndon Johnson to the parched earth of Phoenix, where dwell only millionaires seeking dry air to breathe and the Indians Barry Goldwater could now resume photographing. But then of course 16 years later the world was made to stand on its head when Ronald Reagan was swept into office on a platform indistinguishable from what Barry had been preaching. During

I read Dickens and Shakespear without shame or stint; but their pregnant observations and demonstrations of life are not co-ordinated into any philosophy or religion: on the contrary, Dickens's sentimental assumptions are violently contradicted by his observations; and Shakespear's pessimism is only his wounded humanity. Both have the specific genius of the fictionist and the common sympathies of human feeling and thought in pre-eminent degree. They are often saner and shrewder than the philosophers just as Sancho-Panza was often saner and shrewder than Don Quixote. They clear away vast masses of oppressive gravity by their sense of the ridiculous, which is at bottom a combination of sound moral judgment with lighthearted good humor. But they are concerned with the diversities of the world instead of with its unities: they are so irreligious that they exploit popular religion for professional purposes without delicacy or scruple (for example, Sydney Carton and the ghost in Hamlet!): they are anarchical, and cannot balance their exposures of Angelo and Dogberry, Sir Leicester Dedlock and Mr Tite Barnacle, with any portrait of a prophet or a worthy leader: they have no constructive ideas: they regard those who have them as dangerous fanatics: in all their fictions there is no leading thought or inspiration for which any man could conceivably risk the spoiling of his hat in a shower, much less his life. Both are alike forced to borrow motives for the more strenuous actions of their personages from the common stockpot of melodramatic plots; so that Hamlet has to be stimulated by the prejudices of a policeman and Macbeth by the cupidities of a bushranger. Dickens, without the excuse of having to manufacture motives for Hamlets and Macbeths, superfluously punt his crew down the stream of his monthly parts by mechanical devices which I leave you to describe, my own memory being quite baffled by the simplest question as to Monks in Oliver Twist, or the long lost parentage of Smike, or the relations between the Dorrit and Clennam families so inopportunely discovered by Monsieur Rigaud Blandois. The truth is, the world was to Shakespear a great "stage of fools" on which he was utterly bewildered. He could see no sort of sense in living at all; and Dickens saved himself from the despair of the dream in The Chimes by taking the world for granted and busying himself with its details. Neither of them could do anything with a serious positive character: they could place a human figure before you with perfect verisimilitude; but when the moment came for making it live and move, they found, unless it made them laugh, that they had a puppet on their hands, and had to invent some artificial external stimulus to make it work.

Why do we despise, ostracize and punish the drug addict when as a social collective we share the same blindness and engage in the same rationalizations? To pose that question is to answer it. We despise, ostracize and punish the addict because we don’t wish to see how much we resemble him. In his dark mirror our own features are unmistakable. We shudder at the recognition. This mirror is not for us, we say to the addict. You are different, and you don’t belong with us. Like the hardcore addict’s pursuit of drugs, much of our economic and cultural life caters to people’s craving to escape mental and emotional distress. In an apt phrase, Lewis Lapham, long-time publisher of Harper’s Magazine, derides “consumer markets selling promises of instant relief from the pain of thought, loneliness, doubt, experience, envy, and old age.” According to a Statistics Canada study, 31 per cent of working adults aged nineteen to sixty-four consider themselves workaholics, who attach excessive importance to their work and are “overdedicated and perhaps overwhelmed by their jobs.” “They have trouble sleeping, are more likely to be stressed out and unhealthy, and feel they don’t spend enough time with their families,” reports the Globe and Mail. Work doesn’t necessarily give them greater satisfaction, suggested Vishwanath Baba, a professor of Human Resources and Management at McMaster University. “These people turn to work to occupy their time and energy” — as compensation for what is lacking in their lives, much as the drug addict employs substances. At the core of every addiction is an emptiness based in abject fear. The addict dreads and abhors the present moment; she bends feverishly only towards the next time, the moment when her brain, infused with her drug of choice, will briefly experience itself as liberated from the burden of the past and the fear of the future — the two elements that make the present intolerable. Many of us resemble the drug addict in our ineffectual efforts to fill in the spiritual black hole, the void at the centre, where we have lost touch with our souls, our spirit, with those sources of meaning and value that are not contingent or fleeting. Our consumerist, acquisition-, action- and image-mad culture only serves to deepen the hole, leaving us emptier than before. The constant, intrusive and meaningless mind-whirl that characterizes the way so many of us experience our silent moments is, itself, a form of addiction— and it serves the same purpose. “One of the main tasks of the mind is to fight or remove the emotional pain, which is one of the reasons for its incessant activity, but all it can ever achieve is to cover it up temporarily. In fact, the harder the mind struggles to get rid of the pain, the greater the pain.” So writes Eckhart Tolle. Even our 24/7 self-exposure to noise, emails, cell phones, TV, Internet chats, media outlets, music downloads, videogames and non-stop internal and external chatter cannot succeed in drowning out the fearful voices within.

Kay suffered from a congenital lack of energy, and after taking books out of W.H. Smith's lending libraries in Swindon and Marlborough she would succumb to a mysterious, destructive lassitude which prevented her from returning them until long after the dates written on the little tickets dangling reproachfully from their spines. Conscious of having incurred a debt which mounted terrifyingly with every day that went by, and unable to compute with even approximate accuracy the sum of the fines to which she might eventually be liable, she would postpone their settlement yet further. When at last Kay feared that some river of no return had been fatally crossed, she judged it too much to much of a risk to be seen passing W.H. Smith's shop windows in either town, and to escape notice, recognition and exposure she would condemn herself to inconvenient detours, dodging down side alleys or hiding behind traffic in the main streets except on safe Sundays and early-closing afternoons. Most of the borrowed books did in the end find their way back to the libraries(sometimes conveyed there by me) but one of her favourites - Without My Cloak by Kate O'Brien - still remained in her possession. Kay's sense of guilt at having in effect stolen Without My Cloak had become so overwhelming that she now refused to visit Marlborough or Swindon at all unless she was covered up in some sort of wrap as a token disguise - in fact(I made myself laugh at the thought as I waited for the hours to pass in my lonely dark hilltop watch) in those places she was never without her cloak!

Imagery exposure is a technique in which you vividly recall a situation you’ve been ruminating about, such as a colleague pointing out an embarrassing error you made. You can also use imagery exposure for a worry thought (something that hasn’t happened yet). To start, recall all the sights and sounds of the past situation (or feared situation) in as much detail as you can. For example, if you’re recalling a situation that has happened, you might recall turning bright red with embarrassment and the other people looking at you strangely or laughing. You would also recall details like what the room looked like, what the temperature was, whether the sun was streaming in through the window, and so on. Bring the image of the embarrassing or worry situation vividly to mind. The following is based on the principle that anxiety symptoms will naturally subside if you don’t use escape or avoidance strategies: Deliberately keep the image in mind until your anxiety falls to half of where it started (or less). For example, if vividly recalling the situation triggers 8 out of 10 anxiety initially, hold the image in mind until your anxiety drops to about a level 4. Repeat the imagery exposure exercise at least once a day until you can bring the image to mind without it triggering more than about half of the peak anxiety you experienced the first time you tried imagery exposure. Exposure techniques like this are some of the most powerful ways to solve problems with intrusive thoughts when an event is still bothering you long after it happened. Only use the technique if you feel like you can handle it. You can use imagery exposure for recent memories or more distant ones.

All the days of my appointed time will I wait." Job 14:14 A little stay on earth will make heaven more heavenly. Nothing makes rest so sweet as toil; nothing renders security so pleasant as exposure to alarms. The bitter quassia cups of earth will give a relish to the new wine which sparkles in the golden bowls of glory. Our battered armour and scarred countenances will render more illustrious our victory above, when we are welcomed to the seats of those who have overcome the world. We should not have full fellowship with Christ if we did not for awhile sojourn below, for he was baptized with a baptism of suffering among men, and we must be baptized with the same if we would share his kingdom. Fellowship with Christ is so honourable that the sorest sorrow is a light price by which to procure it. Another reason for our lingering here is for the good of others. We would not wish to enter heaven till our work is done, and it may be that we are yet ordained to minister light to souls benighted in the wilderness of sin. Our prolonged stay here is doubtless for God's glory. A tried saint, like a well-cut diamond, glitters much in the King's crown. Nothing reflects so much honour on a workman as a protracted and severe trial of his work, and its triumphant endurance of the ordeal without giving way in any part. We are God's workmanship, in whom he will be glorified by our afflictions. It is for the honour of Jesus that we endure the trial of our faith with sacred joy. Let each man surrender his own longings to the glory of Jesus, and feel, "If my lying in the dust would elevate my Lord by so much as an inch, let me still lie among the pots of earth. If to live on earth forever would make my Lord more glorious, it should be my heaven to be shut out of heaven." Our time is fixed and settled by eternal decree. Let us not be anxious about it, but wait with patience till the gates of pearl shall open.

Poor Zélie! It was much her wont to declare about this time, that she was tired to death of a life of seclusion and labour; that she longed to have the means and leisure for relaxation; to have some one to work for her—a husband who would pay her debts (she was woefully encumbered with debt), supply her wardrobe, and leave her at liberty, as she said, to “goûter un peu les plaisirs.” It had long been rumoured, that her eye was upon M. Emanuel. Monsieur Emanuel’s eye was certainly often upon her. He would sit and watch her perseveringly for minutes together. I have seen him give her a quarter-of-an-hour’s gaze, while the class was silently composing, and he sat throned on his estrade, unoccupied. Conscious always of this basilisk attention, she would writhe under it, half-flattered, half-puzzled, and Monsieur would follow her sensations, sometimes looking appallingly acute; for in some cases, he had the terrible unerring penetration of instinct, and pierced in its hiding-place the last lurking thought of the heart, and discerned under florid veilings the bare; barren places of the spirit: yes, and its perverted tendencies, and its hidden false curves—all that men and women would not have known—the twisted spine, the malformed limb that was born with them, and far worse, the stain or disfigurement they have perhaps brought on themselves. No calamity so accursed but M. Emanuel could pity and forgive, if it were acknowledged candidly; but where his questioning eyes met dishonest denial—where his ruthless researches found deceitful concealment—oh, then, he could be cruel, and I thought wicked! he would exultantly snatch the screen from poor shrinking wretches, passionately hurry them to the summit of the mount of exposure, and there show them all naked, all false—poor living lies—the spawn of that horrid Truth which cannot be looked on unveiled. He thought he did justice; for my part I doubt whether man has a right to do such justice on man: more than once in these his visitations, I have felt compelled to give tears to his victims, and not spared ire and keen reproach to himself. He deserved it; but it was difficult to shake him in his firm conviction that the work was righteous and needed.

The Iran/Contra cover-up The major elements of the Iran/Contra story were well known long before the 1986 exposures, apart from one fact: that the sale of arms to Iran via Israel and the illegal Contra war run out of Ollie North’s White House office were connected. The shipment of arms to Iran through Israel didn’t begin in 1985, when the congressional inquiry and the special prosecutor pick up the story. It began almost immediately after the fall of the Shah in 1979. By 1982, it was public knowledge that Israel was providing a large part of the arms for Iran—you could read it on the front page of the New York Times. In February 1982, the main Israeli figures whose names later appeared in the Iran/Contra hearings appeared on BBC television [the British Broadcasting Company, Britain’s national broadcasting service] and described how they had helped organize an arms flow to the Khomeini regime. In October 1982, the Israeli ambassador to the US stated publicly that Israel was sending arms to the Khomeini regime, “with the cooperation of the United States…at almost the highest level.” The high Israeli officials involved also gave the reasons: to establish links with elements of the military in Iran who might overthrow the regime, restoring the arrangements that prevailed under the Shah—standard operating procedure. As for the Contra war, the basic facts of the illegal North-CIA operations were known by 1985 (over a year before the story broke, when a US supply plane was shot down and a US agent, Eugene Hasenfus, was captured). The media simply chose to look the other way. So what finally generated the Iran/Contra scandal? A moment came when it was just impossible to suppress it any longer. When Hasenfus was shot down in Nicaragua while flying arms to the Contras for the CIA, and the Lebanese press reported that the US National Security Adviser was handing out Bibles and chocolate cakes in Teheran, the story just couldn’t be kept under wraps. After that, the connection between the two well-known stories emerged. We then move to the next phase: damage control. That’s what the follow-up was about. For more on all of this, see my Fateful Triangle (1983), Turning the Tide (1985), and Culture of Terrorism (1987).

A note of caution: epigenetics is also on the verge of transforming into a dangerous idea. Epigenetic modifications of genes can potentially superpose historical and environmental information on cells and genomes—but this capacity is speculative, limited, idiosyncratic, and unpredictable: a parent with an experience of starvation produces children with obesity and overnourishment, while a father with the experience of tuberculosis, say, does not produce a child with an altered response to tuberculosis. Most epigenetic “memories” are the consequence of ancient evolutionary pathways, and cannot be confused with our longing to affix desirable legacies on our children. As with genetics in the early twentieth century, epigenetics is now being used to justify junk science and enforce stifling definitions of normalcy. Diets, exposures, memories, and therapies that purport to alter heredity are eerily reminiscent of Lysenko’s attempt to “reeducate” wheat using shock therapy. Mothers are being asked to minimize anxiety during their pregnancy—lest they taint all their children, and their children, with traumatized mitochondria. Lamarck is being rehabilitated into the new Mendel. These glib notions about epigenetics should invite skepticism. Environmental information can certainly be etched on the genome. But most of these imprints are recorded as “genetic memories” in the cells and genomes of individual organisms—not carried forward across generations. A man who loses a leg in an accident bears the imprint of that accident in his cells, wounds, and scars—but does not bear children with shortened legs. Nor has the uprooted life of my family seem to have burdened me, or my children, with any wrenching sense of estrangement. Despite Menelaus’s admonitions, the blood of our fathers is lost in us—and so, fortunately, are their foibles and sins. It is an arrangement that we should celebrate more than rue. Genomes and epigenomes exist to record and transmit likeness, legacy, memory, and history across cells and generations. Mutations, the reassortment of genes, and the erasure of memories counterbalance these forces, enabling unlikeness, variation, monstrosity, genius, and reinvention—and the refulgent possibility of new beginnings, generation upon generation.

Yet at least he had believed in the cars. Maybe to excess: how could he not, seeing people poorer than him come in, Negro, Mexican, cracker, a parade seven days a week, bringing the most godawful of trade-ins: motorized, metal extensions of themselves, of their families and what their whole lives must be like, out there so naked for anybody, a stranger like himself, to look at, frame cockeyed, rusty underneath, fender repainted in a shade just off enough to depress the value, if not Mucho himself, inside smelling hopelessly of children, supermarket booze, two, sometimes three generations of cigarette smokers, or only of dust and when the cars were swept out you had to look at the actual residue of these lives, and there was no way of telling what things had been truly refused (when so little he supposed came by that out of fear most of it had to be taken and kept) and what had simply (perhaps tragically) been lost: clipped coupons promising savings of .05 or .10, trading stamps, pink flyers advertising specials at the markets, butts, tooth-shy combs, help-wanted ads, Yellow Pages torn from the phone book, rags of old underwear or dresses that already were period costumes, for wiping your own breath off the inside of a windshield with so you could see whatever it was, a movie, a woman or car you coveted, a cop who might pull you over just for drill, all the bits and pieces coated uniformly, like a salad of despair, in a gray dressing of ash, condensed exhaust, dust, body wastesit made him sick to look, but he had to look. If it had been an outright junkyard, probably he could have stuck things out, made a career: the violence that had caused each wreck being infrequent enough, far enough away from him, to be miraculous, as each death, up till the moment of our own, is miraculous. But the endless rituals of trade-in, week after week, never got as far as violence or blood, and so were too plausible for the impressionable Mucho to take for long. Even if enough exposure to the unvarying gray sickness had somehow managed to immunize him, he could still never accept the way each owner, each shadow, filed in only to exchange a dented, malfunctioning version of himself for another, just as futureless, automotive projection of somebody else's life. As if it were the most natural thing. To Mucho it was horrible. Endless, convoluted incest.

I have come to think of the UFO problem in terms of three distinct levels. The first level is physical. We now know that the UFO behaves like a region of space, of small dimensions (about ten meters), within which a very large amount of energy is stored. This energy is manifested by pulsed light phenomena of intense colors and by other forms of electromagnetic radiation. The second level is biological. Reports of UFOs show all kinds of psychophysiological effects on the witnesses. Exposure to the phenomenon causes visions, hallucinations, space and time disorientation, physiological reactions (including temporary blindness, paralysis, sleep cycle changes), and long-term personality changes. The third level is social. Belief in the reality of UFOs is spreading rapidly at all levels of society throughout the world. Books on the subject continue to accumulate. Documentaries and major films are being made by men and women who grew up with flying-saucer stories. Expectations about life in the universe have been revolutionized. Many modern themes in our culture can be traced back to the "messages from space" coming from UFO contactees of the forties and fifties. The experience of a close encounter with a UFO is a shattering physical and mental ordeal. The trauma has effects that go far beyond what the witnesses recall consciously. New types of behavior are conditioned, and new types of beliefs are promoted. Aside from any scientific consideration, the social, political, and religious consequences of the experience are enormous if they are considered over the timespan of a generation. Faced with the new wave of experiences of UFO contact that are described in books like Communion and Intruders and in movies like Close Encounters of the Third Kind, our religions seem obsolete. Our idea of the church as a social entity working within rational structures is obviously challenged by the claim of a direct communication in modern times with visible beings who seem endowed with supernatural powers. This idea can shake our society to the very roots of its culture. Witnesses are no longer afraid to come forward with personal stories of abductions, of spiritual exchanges with aliens, even of sexual interaction with them. Such reports are folklore in the making. I have discovered that they form a striking parallel to the tales of meetings with elves and jinn of medieval times, with the denizens of "Magonia," the land beyond the clouds of ancient chronicles. But they are something else, too: a portent of important things to come.

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.