The Saffron Prescription

Cognitive Behavior Modification therapy helps individuals to improve their mental and emotional health. It helps the person to learn enhanced coping skills and get freedom from stress. It helps people to manage their problems by challenging their way of thinking about them.

Also called talk therapy and insight therapy, cognitive behavior modification therapy helps people look at their problems in different, alternate ways for better and effective management.

Individualised cognitive behavior modification (ICBM) is a part of treatment for many health conditions, diseases and daily life situations.

Psychophylaxis is mental hygiene. An individual with good mental hygiene possesses healthy emotions, attitudes and behaviors and is free from emotional stress and mental illness.

To help individuals to improve their mental hygiene and learn enhanced coping skills and for learning enhanced performance skills, a series of formulas and steps have been developed. These formulas and steps are drawn from the COBIET (Cognitive Behavioral and Intellectual Enhancement therapy) model. They show how to see things from a spiritual perspective.

Essentially the formulas are strategies for reclaiming psychophylaxis while the steps are strategies for maintaining it. While the formulas form the basis of treatment for those with stress-related problems, the steps form the basis of preventative treatment.

The formulas set out ways for dealing with emotional distress. One of the formulas, for example, states Put Things In The Right Perspective and then clarifies by presenting various micro-strategies: See the glass half-full; think, don’t worry, when faced with a problem; consider situations from several angles, etc.

The steps of psychophylaxis provide a prescription for day-to-day living that will enhance good mental health. Moreover, they provide individuals not only with strategies for coping effectively with stressful situations, but also with insight into the meaning and purpose for their lives. The steps of psychophylaxis address motivation, will-power and behavior modification and are particularly effective with children.

The formulas and steps of psychophylaxis, are similar to coping skills and outcomes discussed in - Coping with Stress: Heart and Stroke Foundation and Canadian Mental Health Association, Preventing burnout: Canadian Medical Association, Stress Inoculation, Mind Tools ,AAAbcs for Stress Management,etc. In that they also strive:

• To build resistance to emotional stress.
• To prevent emotional stress from a pre-emotion stage.
• To bring about changes in perceptions of self.
• To enhance cognitive and intellectual understanding.
• To promote better interpersonal relations.
• To promote healthier lifestyle choices.

The formulas of psychophylaxis are outlined in this document. They are as follows:

1. Put Things In The Right Perspective
2. Have The Right Frame Of Mind
3. Deal With Opposite Feelings
4. Understand The Meaning Of Time
5. Fine-Tune Your Spirituality
6. Be Content Within Yourself
7. Engage In Good Lifestyle Choices
8. Nurture Your Spirituality

• Consider all the angles. (S0101)
• See the glass half-full. (S0102)
• Remember, it could have been worse. (S0103)
• Realize you’re not alone. (S0104)
• Do a reality check. (S0105)
• Change your automatic thoughts. (S0106)
• Keep busy. (S0700)
• See a problem as a job to be done. (S0108)
• Think, don’t worry. (S0610)
• Remember, doing your job is your responsibility. (S0205)

Any given situation should be looked at from different angles. There are many ways to look at a situation or event. Just as we wrongly see the coin as having only two sides (we forget the outer edge), we also tend to look at situations with tunnel vision. When we limit our thinking in this way, our assessment of a situation can be distorted, and it is this distortion that causes emotional distress.

What you think of a situation determines your emotional response. That is, it is your understanding or perception of and conclusions about a situation that determine how you feel and not the situation itself. Beliefs not based on reality and fact, as well as thoughts that keep coming back seemingly unbidden, are a source of emotional distress.

Inaccurate understanding and conclusion by the psyche is not unlike what happens in the brain when you see an optical illusion. For example, when you watch the sunrise, you think you are seeing the sun moving higher in the sky when, in actuality, the movement you are observing is that of the earth turning on its axis. The sun in fact is not moving around the earth at all.

Like an optical illusion, the psyche can cause inaccurate thinking that leads to distress. Under the influence of the emotional brain, when a person is under stress the following occur:

• An event becomes exaggerated in the mind’s eye.
• Thoughts are prolonged. (Far too much time is spent thinking about the event.)
• Thoughts about the event keep coming back, seemingly ‘automatic’.

Emotional distress is caused by:

• Thinking in a way which is not the right way.
• Thinking about a thing that is not worth thinking about.

That is to say, distorted thinking causes distress.

Remember: there are more than two sides to a coin and different versions to a story. So, look at a situation from various angles, look at other alternate explanations for the event or situation and consider the validity of each. This approach will provide you with the best chance of interpreting situations accurately and, consequently, of warding off distress.

Those times when you are in a state of great anxiety or grief, those times when your situation seems terrible or unbearable, you should try:

• To look at your situation in different alternate ways, making an effort to accentuate the positive. That is, you should try to see the glass as half-full rather than half-empty.

• To put your situation in perspective. See it in the context of the bigger picture. That is, see your situation as it relates to the world around you and the sum total of your life events; consider its significance in the grand scheme of things.

Just as the Buddha could always see a positive outcome, it is not uncommon to hear people who have been in an accident say, "We are lucky. It could have been much worse." It’s good to consider that there are always situations that are worse than the one we are in and that there are people who are worse off than we are. If we realize this we will have yet another way to console ourselves from sadness and prevent depression.

Being aware that there are certain realities and inevitabilities that many of us have to face in the course of our lives eases our grief and sadness. Knowing we are not alone, knowing that others have experienced similar problems or pain, should gives us comfort. Self-help groups such as cancer patients support groups operate on this principle.

Do a reality check. Analyze your thoughts and emotions. Write them down and then, thinking rationally rather than emotionally, do an appraisal of what you have written. Identify those thoughts that are right and those that are wrong. Consider which thoughts are useful and which are not.

If you find that you are harbouring negative thoughts, think of positive thoughts that could be substituted in their place. Direct your mind to good thoughts. For example, if you find you have thoughts of anger, neutralize them by substituting thoughts of forgiveness or love. Turn your thoughts to prayer or meditation. Count your blessings because no matter how bad your situation, things could be worse.

The remedy for wrong thinking, of course, is right thinking. If a disturbing thought keeps coming back to haunt you, then the content of that thought --the subject of that thought-- must be changed.

To do this, turn your thoughts to something else, something pleasant. Another alternative would be to change the direction of your thoughts. This means that you would look at a given situation from a different angle and think about it in a different way. As discussed in S0101, look at all sides of the coin; look at other explanations for the event or situation.

Integrating spirituality into your thinking through prayer and meditation is another effective way to change the subject as well as the direction of thought. See (S0700).

Take your mind off from the disturbing thought and focus it on good and healthy thinking. It is like a mental martial art. With diligence and perseverance we can succeed, thus overcoming the causes of our emotional distress.

See Engage In Good Lifestyle Choices (S0700).

See a problem as a job to be done or as a situation to be faced. Some jobs are easy and some are tough. Rather than worrying about your problem, think about how it can be resolved.

When one is exhausted and under stress a problem may seem terrible, unbearable, with no solution in sight. When viewed rationally and with a clear head, the same situation may not appear to be a problem at all.

Prevent an idea from becoming a problem. See (S0609).

Every problem has a solution. See (S0610). Problem Solving may be a challenge but it is also an opportunity for personal growth and it should be seen as such. Remember, sweet are the uses of adversity.

Many people see their jobs as a major source of stress. When feeling depressed and anxious any effort is difficult. The solution is:

• To look at work and working as a responsibility, as an obligation.

• To perform your tasks to the best of your ability but without investing emotionally in the work you are doing or in the people with whom you interact.

See (S0205).

This Formula takes a look into work and wellness. Work can be a source of satisfaction, pride, and accomplishment as well as of social contacts and friendship. As well, it can be a source of stress.

Positive job related stress can be a source of energy. It can be exhilarating to take on a job and see it through to the end successfully. Negative job stress can result in work place confrontations, increased absenteeism, personality conflicts, reduced job efficiency and poor job performance.

This Formula –Have The Right Frame Of Mind—provides another dimension to work and working . Indirectly it involves improving the work place because it provides ways for you to make internal changes, changes within yourself, like building a hardy personality and learning enhanced coping skills. Thus having the right outlook will prevent work related negative stress and will even making work enjoyable.

To have the right frame of mind, to work with the right mindset, is to:

• Have a relaxed outlook. (S0201)
• Be interested but not emotionally attached. (S0202)
• Strive for excellence but don’t worry about results. (S0203)
• Give in to neither lethargy nor procrastination. (S0204)
• Look upon what you do as your responsibility. (S0205)
• Be content. (S0206)
• Be charitable. (S0207)
• Look upon what you do as an offering. (S0208)

Having impractical and unrealistic expectations about the work you do can result in workplace distress and burn out. Having the right frame of mind about your work will prevent stress from becoming distress.

Having the right frame of mind means directing your focus away from the expectations and outcomes of the work you are doing and onto your job performance. If you concentrate on doing your job well rather than worrying about results, you will be less anxious and you will find your work more enjoyable. This will lead to better job performance which will, in turn, reap better results.

When you become emotionally involved in the work you do, this can cause anxiety. Actually you should have no emotional investment in the work you do nor in the people with whom you interact at work. Emotional liaisons with your colleagues can cloud judgments and adversely affect decision-making. Emotional attachment to your clients can generate bias and can adversely affect your job performance.

Having an emotional stake in the work you do will direct your focus to outcomes and this can be a source of both anxiety and depression. Some individuals place so much importance on the results of their work that they are devastated by an unfavorable work product –even though they have done a good job.

In sports and contests there are winners and losers. Nobody can always be a winner. Workers are well advised to heed the old adage do your best and leave the rest. If you have done your job well, even if the outcome is not good, you may see it as disappointing but must not see it as devastating. Of course in hindsight there are always things that could have been done better, but remember, nobody’s perfect. It’s important to keep things in perspective. You win some, you lose some. That’s the way it is. See S0203.

In the workplace, don’t be overly preoccupied with the results of the work you are doing. Enjoy your work.

Worrying about outcomes results in poor performance. The processes of thinking and recall are impaired when anxiety combines with distractions such as scenarios of failure. On the other hand, a do my best and leave the rest approach tempered with an attitude of hope for the best but prepare for the worst will not create undue anxiety about the future and will go a long way to prevent stress, minimize frustration and ward off depression.

Are you a couch potato? Don’t allow yourself to slide down the slope of inaction. To be lazy is to be unproductive. To sit still and do nothing defies the laws of nature. Action is essential for meeting our physical needs and our very survival.

Do you procrastinate? Are you familiar with the adage don’t put off until tomorrow what can be done today? Procrastination can be stressful because it often goes hand in hand with frantically rushing to meet deadlines and trying to get things done at the last minute.

Lethargy, laziness and procrastination are also symptoms of depression. Inaction is unhealthy physically, mentally and morally. These characteristics are not to be condoned.

Engaging in physical activities can be effective in relieving stress and depression. These activities can be simple tasks, hobbies or chores –in fact, they can be anything you enjoy doing and can do easily: watering plants, playing with a child or pet, walking, shopping, vacuuming or washing your car.

All of us have responsibilities and obligations to ourselves, our family, and to society. Working is one of these responsibilities. If you think of work and working in this way, this will diminish your feelings of job resentment and will decrease work-related stress. See what you do as a duty you must do for yourself, for your family and for its contribution to the greater good.

Be contented with what you get out of your work, even while aspiring for more and striving for advancement and excellence. Be content with what you have, not with what you are.

Look upon acts of charity as sources of pleasure and think of them as opportunities to serve those in need. By so doing you will give new meaning to your own life. Do not look for praise or recognition for your charity. Charitable donations should me made without fanfare and with genuine concern for the lot of those who are less fortunate.

Whatever you do, do it as an offering to a higher power. When doing things with this attitude, it follows that you won’t do anything unethical or immoral. Having this frame of mind when working will ward off greed and anxiety.

3. DEAL WITH OPPOSITE FEELINGS (S0300)

• Experience opposite feelings equally. (S0301)
• Do an inventory of all life events. (S0302)

Pleasure or pain, happiness or sadness, profit or loss, success or defeat, --regardless of whether the experience be positive or negative, we should react to the same degree. We should not get too ecstatic at pleasurable news or be too shattered by a sad or painful event. Whether we receive criticism or praise, we should give an equal degree of consideration. We should take them both in stride.

Nothing will last forever; the opposite is just round the corner. We must realize that we can not be happy all the time. That realization in itself is consoling. Pleasure and pain follow one another just as day follows night.

In a sad situation --for example, one of bereavement or loss of a love-- we tend to have a negative view of ourselves and of the world in general. By writing down a list of all the events in our life --both positive and negative—we will see that positive events almost always outnumber the negative.

Negative emotions are more powerful and therefore are stronger in our memory, but by doing an inventory we come to realize that there have been more good events in our lives than bad. Thus the inventory is a good tonic for grief or melancholy. Moreover, it will help us better appreciate the joys of life and understand that the joys of life are great because they are counterbalanced by life’s disappointments.

4. UNDERSTAND THE MEANING OF TIME (S0400)

• Accept time as a great healer. (S0401)
• Consider the meaning of past, present and future. (S0402)
• Take life one moment at a time. (S0403)

Possessing good time management skills (such as prioritizing things to be done) helps to minimize stress. In addition to managing time, understanding time in all its aspects will help us cope with stressful situations. All feelings and experiences are bound by time. Neither pleasure nor pain will last forever. The feelings of grief at a time of bereavement are intense but in time they will dissipate.

The following poem from a Stress Management Workshop shows the concept of time that can be a lesson to us all.

In addition to taking life one day at a time, we can also, with a greater understanding of the concept of time, learn how to get through a difficult period by taking things one moment at a time.

At the time of bereavement, for example, we think that, at that moment, our sadness and pain will last forever. By understanding the time concept of one moment at a time, we can ease our grief greatly. Sorrow becomes bearable because we realize it is only temporary.

Just as one season follows another, our life stories are constantly changing. Some situations we experience are pleasurable and some are unpleasant and stressful. Even if we encounter a run of bad luck, we must keep in mind that better times are just around the corner. Kraepelin, a renowned European psychiatrist, firmly believed that even depression, regardless of its severity, would at some point in time dissipate.

5. FINE-TUNE YOUR SPIRITUALITY (S0500)

• Realize you are more than your body and mind. (S0501)
• Realize different bodies have different characteristics. (S0502)
• Realize your physical features are constantly changing. (S0503)
• Realize our stay here on earth is brief. (S0504)
• Realize humans are but miniscule specks in the universe. (S0505)
• Minus (take away) "my"-ness. (S0506)
• Understand who you are. (S0507)
• Make divinity your domain. (S0804)

We are more than just body and mind –much more. The soul or spirit transcends body and mind. Awareness of this helps us overcome our preoccupation with our body and with matters of self-interest.

Our bodies come in all shapes, sizes and colors. They have different features: tall and short, straight hair and curly hair, blue eyes and brown eyes. Your appearance is unlike any other person’s –unless you have an identical twin. Some people stress over one or more of their physical features: my nose is too long, I have short, stubby fingers, I’m too fat. We must remember that all bodies are different; there is no one right way to look.

A person’s physical features change constantly. We should not be unduly worried about body image. Worrying about changes in our appearance can only cause us distress.

Because of her distorted thinking and inadequate spiritual knowledge, the teacher in this example lost sight of the fact that we are not our bodies and, moreover, that our bodies are ever changing.

In this beginning-less and endless universe there was a time before we were conceived and there will be a time after we die. Our time on the earth is but a brief stopover on our journey through time.

In this vast universe humans are quite insignificant. Look at a full moon. Consider its spherical nature and try to imagine its actual dimensions. Look at the night sky and consider the countless planets and stars. It boggles the mind. In this universe we are but a very tiny part.

If we consider the calamities in the world around us, our misfortunes are but trivial.

When our self-image is synonymous with what we have, we are selling ourselves short. That is to say, an attitude of my-ness –my children, my family, my possessions— trivializes the significance of who we are. My-ness does not exist before we are born and it will not exist after we die.

Take the concept of who you are and from it, take away (minus) the part which is my-ness. This will help you understand the significance of spirituality in your life. Self-interest/self-centeredness and preoccupation with my-ness cause much conflict and anxiety. Curbing our "my-ness eases emotional stress.

Realization of the universal truths (S0501, S0502, S0503, S0504, S0505 and S0506) will help us understand who we are.

Loss of domain, either real or perceived, can result in depression. That is to say, losing possessions you see as yours or having someone infringe on your sphere of influence can cause considerable distress.

The solution for Mary, and for us, is to have divinity for our domain. If we have divinity

--God or Nature or Goodness (service to humanity)-- as our primary domain, we will not experience that sense of loss and the consequent distress.

6. BE CONTENT WITHIN YOURSELF (S0600)

• Accept those things that can’t be changed. (S0601)
• Refrain from worrying about what if. (S0602)
• Endure what you can’t cure. (S0603)
• Learn the 3 A’s of serenity: Avoid, Alter, Accept (S0604)
• Face adversity with courage. (S0605, S1209)
• Be happy within. (S0606)
• Be assertive. (S0607)
• Be contented. (S0608)
• Prevent an idea from becoming a problem. (S0609)
• Think, don’t worry. (S0610)

Accepting the things we can not change while facing the what if’s head on removes a major source of panic, fear and anxiety. The sweltering heat of summer, the harsh snows of winter, hurricanes, floods and drought are all part of nature. Similarly emotional storms are part of day-to-day life.

Some situations can not be changed or improved. That’s just the way it is. What can not be cured should be endured. Take the example of a man with chronic pain who has seen several specialists but they have not been able to find what is wrong. Instead of spending his days in misery lamenting his lot, this man is better advised to accept his pain, learn to cope with it, and get on with his life.

Learn to live with what is and what if. We can not avoid emotional storms any more than we can control the weather. Just as we acclimatize to the seasons, we must adjust to changing circumstances in family, work and life environments by being prepared and ready to face them.

Stressful situations should be avoided whenever possible. Think ahead and plan what you will do and/or say so that you can avoid troublesome situations. When it is not possible to avoid a difficult situation then reframe or change the way you see it. If it is possible to neither avoid nor alter the situation, then you should accept it and view it as a challenge.

When faced with loss or separation adopt similar approach. We must face challenges with courage. We must hope for the best but prepare for the worst. We can learn from others who have dealt with similar problems. And remember, in these situations, prayer helps to alleviate emotional stress. See (S1209)

See (S1209) Courage, Fortitude.

Don’t depend on the actions or comments of others for your happiness. Why should your happiness depend on someone else! Why should you feel devastated by something someone else says or does! It may not be possible to change the world but it is possible to attune ourselves to the world we live in and be happy and contented within ourselves.

Be assertive when deciding what is right for you. We all get lots of unsolicited and unwanted advice: You’re doing enough; don’t take on anything else. You don’t get enough exercise. You should take some time off. You should get your priorities straight.

For example, a friend says that you should buy a certain toy for your child. "All the kids have one," she urges. You will reply politely but firmly. If you don’t want your child to have the toy you can give the reason. –Perhaps you feel the money can be better used for something else your child wants or needs. You are in control of your life and you make these decisions, not your friend.

Don’t allow anyone to make your decisions for you. When they try, you will reply politely but firmly, stating without apology why you have made an alternate decision. . Remember, you are in control of your life and you make your own decisions.

There is nothing wrong with living in as much comfort as you can afford. It is alright to plan for, work for and get those things that will make your life more comfortable. However, it is important not to get caught up in the rat race of keeping up with the Joneses. Getting a second car simply to impress your friends, for example, may be heading down the road to distress. If you don’t need or can’t afford a new car, don’t buy it. You are in control of your own life.

Even a seemingly benign remark from a friend can take its toll. For example, your friend comments, "You look unwell. Are you alright?" If you are not unwell, your reply should be, "I’m fine. I’m just great," and you must not start to worry about whether something is the matter with you. You must ignore the comment because you are in control of your life. You must not fall victim to the power of suggestion.

(S0610) Think, don’t Worry

Problems and stresses are part of daily life. We can worry about them and cause ourselves distress or we can think about them and consider how they can be dealt with. Some of our problems are big and can seem overwhelming. In those situations we may say, "I just don’t know what to do". Even with big problems, the solution is to think! .

Think rationally. Break the problem down into its various parts. Smaller parts may be easier to deal with. Assess what you know about the problem, determine how you can get more information and how you can get help. Modify your thinking from "I don’t know what to do," to "I don’t know what to do at this time." Remember, problems are solved by thinking about them, not worrying about them. See (S0108).

7. Keep busy (S0700)

It’s important to keep both body and mind busy. Some activities in which we can engage are:

• prayer / worship / meditation
• songs/hymns, poetry, mantra
• music
• literature, the Internet
• physical activities, hobbies and pastimes
• breathing techniques, yoga
• healthy living strategies (S1300)

Our mind by its very nature is never quiet. We engage in thinking every waking moment. In fact, it is not possible to stop thinking. Try it. You’ll find you are still thinking. –You’re thinking about not thinking! Therefore when we are plagued with distressing thoughts, rather than saying, "I just won’t think about this," we should be telling ourselves, "I’ll think about something else."

There are many ways we can think about something else. We can engage in different and better thoughts by saying a favorite prayer, humming a song or recalling a poem. We can read some good literature or make good use of the Internet. We can engage in a physical activity, hobby or pastime we enjoy. As well, we can practice relaxation breathing techniques, yoga or tai chi. Constant repetition of a sound or words (a mantra) will also quiet the mind. Of course there are many other things that are also good diversions: playing with our children, walking the dog, baking a cake, washing our car, planting a garden, to name but a few. For the believer, contemplating God can be very effective.

Spirituality is varied and personal. It includes but is not limited to practicing a formal religion. Doing charitable deeds and volunteering are also forms of spirituality. Spiritual life does not have to be monotonous. It can be enjoyable and entertaining. Devoid of obscenity, violence, vulgarity and excess, it can and should be an integral part of our daily lives.

If we hold the attitude that whatever we do is done as our duty and as an offering to the divine, then it will follow that we will do virtuous things naturally and that we will not engage in unethical and immoral conduct. This will lead us to contentment, joy and tranquility and to freedom from anxiety and distress.

Following a spiritual path will divert us from engaging in interests which may lead to emotional problems. With our modern day conveniences and our fast pace of life, a conscious effort is needed to bring spirituality into our daily lives. Day in and day out we should strive to live a spiritual life and by so doing, we will avoid the pitfalls and dangers of today’s world.

Learn a few favorite prayers or songs of your choice and memorize them.

When plagued with recurring, disturbing thoughts, we must consciously and consistently turn our mind to other things. See (S0106).

How we occupy our time and our thoughts is the key to our sense of well-being. We must be willing to work at it.

8. NURTURE YOUR SPIRITUALITY (S0800)

• Nurture your faith and spirituality. (S0801)
• Respect nature. (S0802)
• Serve humanity, serve God. (S0803)
• Make divinity your domain. (S0804)
• Pray and meditate. (S0805)
• Let God be part of your support system. (S0806)
• Believers are at an Advantage (S0807)

Spirituality is different from religion. There is a spiritual nature in all beings. The vital energy flowing in each one of us is our spirit or soul. Spirituality "is a quality that goes beyond religious affiliation that strives for inspiration, reverence, awe, meaning and purpose, even in those who do not believe in God". It is "universal and unifying. Benefits of spirituality include reduced stress and protection against burn out".

The sun is the sustainer of life in this universe. Water in the seas, rivers, lakes and wells is the elixir of life. Mother earth supports all life on this planet. We must appreciate, respect and protect nature. That is worship.

Whether devoutly religious or a non-believer, Goodness is Godliness. Service to humanity is service to divinity – to God or to Nature (or to one’s own self or spirit). Mother Theresa provides a good example of service to humanity.

Loss of domain, either real or perceived, can result in depression. That is to say, losing possessions you see as yours or having someone infringe on your sphere of influence can cause considerable distress.

The solution for Mary, and for all of us, is to have divinity for our domain. If we have divinity --God or Nature or Goodness (service to humanity)-- as our primary domain, we will not experience that sense of loss and the consequent distress.

Seeking divine guidance is a powerful tool in overcoming any difficulties. For a believer, surrendering to God is strong medicine that can conquer forces no matter how powerful they may be. Always remembering God, contemplating on God for all that He has given, and praying constantly can prevent anxiety and emotional stress. Studies clearly show the benefits of prayer and meditation in clinical practice.

It is good to have a support system consisting of family members and/or friends you can talk to about how you are feeling. Venting our feelings relieves pent up emotions and this, in turn, prevents stress from becoming distress. (However, we must not lose sight of the fact that those friends and relatives are there to support us but not to shoulder our problems themselves. Transferring our worries to others is not the solution.)

If we are strongly religious we can have God as our confidante and soul-mate as well. In fact, we can think of him as the key member of our support system. With Him as our partner we can face the problem together. Sometimes we don’t think of seeking divine guidance until all else fails, when we have exhausted all of our other resources, but that’s fine too.

In conventional psychological terms, coming to terms with a problem may be easy if it is seen as destiny and divine will. Counselling methods which recognize your deity (God) of choice are certainly potent and effective in overcoming anguish. However a clinician may not be able to employ counseling from this perspective. If this is the case, it is advisable to seek counselling from your religious leader.

Believe that whatever you do is done as an offering to the divine. When this is your attitude it logically follows that you will do the "right" thing naturally and that you will resist the temptations of unethical and immoral conduct.

Intense and incessant prayers are strong antidotes that can help overcome any anguish or emotional emergency. As the baby monkey clutches to its mother, we must hold on to God firmly and He will take care of us.

Distress can be caused by thinking about something in a wrong way (see S0100). The prescription for this distorted thinking is "to change the content of thought as well as the direction of thought." The scriptures explain how to do both:

• Those who contemplate on Me with steadfastness, I will look after their Welfare.
• Being conscious of Me, you will overcome all impediments by My grace.
• I am the light, I am the way.
• If God be with us, who can be against us?

" Great things are done by a series of small things brought together "

– Vincent van Gogh

The ABCs (Attributes of Behavior and Conduct) of Psychophylaxis offer a novel approach to stress prevention. Just as the three r ’s –reading, ‘riting and ‘rithmetic— are the foundation of education, the ABCs of Psychophylaxis are basic rules of behavior for everyday life. They are the Priming Steps of psychophylaxis - the Preliminaries.

Based on universal truths and canons, the ABCs can bring about a profound change in the individual, starting from pre-emotion or micro emotion level. With their inherent spirituality, they can provide a new perspective, a different and better attitude . Because they increase motivation and will-power, the person who follows the ABCs is assured a happier, healthier, stress-less and more productive lifestyle.

The Attributes of Behavior and Conduct (ABCs of Psychophylaxis)

• Truthfulness / Honesty (S1101)
• Sex Order (S1102)
• Non-Violence and Anger Management (S1103)
• Contentment and Charity (S1104)
• Cleanliness / Purity of Body and Mind (S1205)
• Humility and Self-Discipline (S1206)
• Read good literature; Think about the divine (S1207)
• Dietary Discipline (S1208)
• Courage and Perseverance (S1209)
• Sincerity in Efforts to reach the goal (S1210)

Don’t lie; always speak the truth. Quite simply, telling lies can be very stressful. Deliberately hiding the truth or doing things secretly can also create a lot of tension.

At the same time, don’t speak in a way that will cause hurt or injury to another's feelings. You can’t justify saying hurtful things by the phrase, "I was only telling the truth."

You may do the self-administered test - MEHA Inventory: Truthfulness/Honesty for assessment and enhancement of psychophylaxis.

Do not indulge in immoral sexual activity.

The practice of abstaining from pre-marital sexual activity is a great virtue.

Do not indulge in extra-marital sex. Adultery is a primary cause of marital breakdown. It leads to anxiety and depression for all family members including the children. Practice chastity in thought, feeling, talk and action. Interpersonal relationships exist with family members, relatives, friends and colleagues; however, relationships of a sexual nature are only between husband and wife.

Illicit sexual relationships are emotionally charged and very stressful. They take their toll on physical health. Following a moral and ethical sexual code of conduct avoids tension and anxiety, feelings of guilt and mental turmoil, and, consequently, is beneficial to one’s health.

Love relationships which exist with mother, father, sisters, brothers, daughters and sons are sacred. Brotherly/sisterly love should be nurtured beyond the family. That is, you should treat other women and men as your brothers and sisters.

Do not hurt to anyone or anything - physically or verbally. Refrain from physical aggressiveness and do not speak harsh words that will hurt people. Do not even think of hurting because thought is the first step towards action. By avoiding hurting others, emotional turmoil, feelings of guilt and anxiety and depression can be averted.

Moreover, you will become kind, compassionate, tolerant, patient, forgiving and loving. Preventing emotional turmoil and stress will help lower your blood pressure, improve your heart health and prevent many other illnesses. In short, absence from undue stress will promote physical, mental and spiritual wellness.

Verbal hurting can take the form of resentment, hostility, anger and rage. Anger is a powerful negative force that can lead to aggressiveness and violence. Uncontrolled, its consequences can be devastating to yourself and to others --both physically and emotionally. Hostility and anger are risk factors for heart attack and stroke.

Anger is contagious and in a contentious situation, anger can escalate. If, however, there is no external force provoking it, it will dissipate, just like a child’s temper tantrum. You may have noticed that when two people are quarreling, if one becomes quiet and calm, the other will stop yelling shortly thereafter.

Practicing tolerance, forgiveness, empathy, mercy, kindness and love will neutralize the negative forces of anger. Let forgive and forget be your motto. Do not harbor grudges and dwell on past injustices.. Say to yourself, "That was then and this is now. Move on!"

This course of action will divert the energy that you would have wasted on anger to be used in good ways. To ward off feelings of anger try relaxation methods such as breathing techniques, meditation, yoga or exercise. In an anger emergency --a fit of rage— try becoming silent, leaving the scene, taking a walk, etc.

• Do not be preoccupied with material possessions.
• Do not think about getting something that lawfully belongs to someone else.
• Do not be preoccupied with getting things that you don’t really need. Concern yourself with your real needs.
• Keep what is necessary to live and no more.
• Hoarding causes anxiety and is stressful.

Many ill feelings and illnesses are brought on by unnecessary worry and discontent. Contentment is synonymous with happiness. Practice feeling contented with what you have and find joy in the happiness of others. If you take this perspective, then you will feel no jealousy, no sorrow, no distress, no depression. Practicing contentment is a remedy for selfishness and greed.

Give to the needy and deserving. And remember, it is more blessed to give than to receive. Helping those in need without expectations for getting anything in return is something we all should do. Charity begins at home but does not end there. Charity does not mean giving only wealth or material things. Charitable activities are varied and numerous. You can volunteer your time: visit an elderly friend; fund raise for a worthy cause; welcome a new person to your neighborhood; tutor a child with learning difficulties. Let your motto be: My purpose in life is to help others. And, as Mother Theresa said, "Give till it hurts!" By giving, you gain! You gain a new purpose and fulfillment in your own life and this offsets any emotional problems you might have.

See no evil; hear no evil; think no evil; speak no evil; do no evil.

Like body cleanliness, inner cleanliness is also important. Just as you shower or bath to cleanse your body, you must also cleanse your mind. You can do this simply by thinking good thoughts, thoughts of kindness, as well as by saying prayers. If you are a "bathroom singer," consider cleansing the mind by singing hymns or chanting prayers. Praying can be silent or aloud.

Always keep your mind occupied with thinking good thoughts and with thinking about doing good deeds. Remember, an idle mind is the devil’s workshop.

TIPs to help you pursue pure thoughts:

Be contented with what you have but not with what you are is a prescription for living a good life. Lead a simple life and be humble.

Exercise self-control over desires and temptations. Contentment and self-control go hand in hand with simple living. Temptations are everywhere. Simply yielding to your desires is counter-productive and unhealthy. Desires can not be contained by fulfilling them just as a flame can not be contained by adding fuel. Pleasures of the senses are short lasting and addictive. They can be curtailed only by self-denial.

Practice self-denial with a rational approach simply but firmly saying, "No, I will not go to see that show; I will not eat that extra helping; I will live a plain and simple life;" and so on. Discipline yourself to use moderation in all things.

Goals to live by:

• Eat less.
• Sleep less.
• Be humane.
• Be calm and composed.
• Be good and do good.

Endure self-control even when provoked. Sustain it without yielding to temptations and peer pressures.

At times there is a confrontation between the power of your will and your natural urges and instincts. In this war, you must win. By not yielding to the urges and tendencies the power of your will will prevail. That is, the rational part of your brain will prevail over your emotional brain.

Reading good literature will facilitate austere living, overcoming the obstacles.

Read good literature that will have a healthy influence on your mind. Other sources of enrichment may be found in audio, visual and multimedia formats. However, be ever vigilant in avoiding those that things that corrupt the mind. You can read from a variety of scriptures, stories of holy saints, sages, gurus and yogis, scientists and pioneers, leaders and heroes.

Sacred study is not merely reading. It is a form of study with attention given to the meaning and morals of what is being studied so that you may learn from it. At the same time it motivates you to aspire to a better lifestyle. It is akin to meditation that is recommended for stress management.

Following the scriptures will contribute greatly to your spiritual growth. Sacred study also includes chanting, prayer and worship in the faith of your choice. In today's world of digital multimedia electronics and the internet, there are many ways in which you can easily connect your mind with divine sources. The internet provides easy access to good audio-visual literature. At the same time, one must be on the lookout for and firmly avoid the undesirable attractions and distractions that are also available on the internet.

Spending time in the company of and in discussion with a holy person is another effective way to improve your mind. This will also inspire positive change in your life.

Likewise, contemplation of the divine or worship of the Lord or God or Nature is another way to bring about positive change. For the religiously minded, once they have decided to surrender to God's will, their life becomes a pattern of righteousness.

As with all other aspects of your life, use moderation when eating and drinking. Wholesome nutrition is essential for good health --of body, mind and spirit. Dietary excesses and deficiencies have a negative influence on how our bodies respond to stress.

We must eat a diet consisting of fresh fruits, vegetables, grains, cereals and low-fat dairy products. We should avoid saturated fats, highly refined foods and foods with excess added salts. It is wise to eat coarser natural foods.

It is a good habit to eat filling up half the stomach with solid food, a quarter with water and leaving the remaining quarter free for air.

Be courageous when having to face bad news. Remember, unpleasant events are a normal part of life. Treat pleasure and pain as well as joy and sorrow equally, and accept the disappointments and challenges in life. You can not experience success without facing challenges.

Fear and fatigue cause mental exhaustion and emotional stress which cloud the mind. If you confront them with courage, then comfort and confidence will follow.

By accepting an unpleasant situation bravely, the distress you experience will be lessened. For example, coming to terms that your distressing unexplained palpitations or atypical chest pain may have been aggravated by emotional stress will help to resolve the distress. Exercise firm self-control and calm yourself. Face the challenge bravely. Soon the mental turmoil will ease and so do the distressing symptoms.

When there is a confrontation between the power of your will and your natural instincts, your will must win. By not yielding to your urges and tendencies, the power of your Will will prevail. Courage, fortitude and perseverance will enhance your inner discipline and will provide you with the will-power to make needed lifestyle changes.

(S1210) Sincerity in Efforts to reach the goal

Whatever you undertake, be sincere in your efforts. Constantly think about and practice the ABCs of psychophylaxis and you will have a healthy state of mind. This will help you to succeed in your venture. Doing your best, being honest with yourself and committing yourself with an earnest desire to self-improvement, will bring about better performance, self-confidence and improved self-esteem leading to success in your life.

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(S1211) STRATEGIES

Depending on individual circumstances, adopting certain strategies will help individuals develop good mental hygiene:

(S1212) CAUTION

You should avoid prolonged abstinence from normal enjoyments. Hunger and lust, in particular, may boomerang, returning with a vengeance –and, as you can imagine, this could be very harmful. The answer is to always take the path of moderation. Our senses have to be brought under control little by little. Give them a little of what they want, but not too much; the next day giving them a little less. Eventually you will have them completely in control and it is then that you can take on greater and more challenging goals.

(S1213) NOTE

Complying with all the ABCs of psychophylaxis is difficult, especially in the beginning, but don’t worry. You may fail to follow and observe some of them, yet by striving to practice all of these virtues the ideal will always be visible to you. Little by little, with self-effort, your inner strength will grow and you will gradually be able to do more and more.

To change is difficult. Changing die-hard habits is particularly tough, but certainly possible. Set a realistic goal and attempt one thing at a time. With a sincere, all-out effort, you can succeed. Every success, even if it is a small success, improves our self-confidence. With good self-esteem, sincere effort and perseverance, success will be guaranteed – slowly but surely.

• Follow a daily routine (S1301) ^S1301

• Engage in physical exercise (S1305)

• Avoid excessive TV and Internet. (S1306)

See also Keep Busy (S0700)