There has always been the assumption that family meals are a good thing for everyone, especially kids, but research with 1,492 children conducted by the University of Montreal documented high returns from the practice. Children were studied over a four-year period, starting at age 6. Those who participated in more family meals had higher levels of general fitness and lower levels of soft drink consumption, less physical aggression, reduced oppositional behavior, fewer incidents of nonaggressive…

Perhaps you've thought about getting professional counseling, but until now have dismissed the idea. Yet you're not making the changes you want in your life. The tipping point for many people is being fed up with feeling stuck. If you're near that point, one primary obstacle to seeking professional counseling is probably fear. That fear can be greater than the excitement for the changes you desire. Professional counseling is about going to the next level, whatever that is for you. To this end,…

To-do lists improve productivity, but they can add stress if they multiply on Post-It notes, 3x5 cards, and paper scraps. Avoid flipping through this stuff. Instead, keep one master list. Update it, and transfer undone items to a clean sheet as needed. Supercharge a to-do list with five sections: job, family, friends, leisure, and personal/health. Fit everything into one of these categories. Prioritization will be easier, and you'll reduce time spent on trivial tasks. Anxiety will lessen as you…

There are many reasons for not accomplishing a New Year's resolution, but one you may not fully appreciate is a lack of belief in your ability to be successful. You may want and hope to be successful with your goal, but a barely noticeable, negative self-talk script doubting your ability will make your goal elusive. Fight negative self-talk scripts, which you can assume will creep up on you, by practicing affirmations that inoculate you against them. An affirmation is a positive statement that…

1. Take care of yourself

It is easy to forget to get enough rest and eat right. Taking care of yourself first will help you weather aspects of the holidays that may be hard.

2. Find a way to acknowledge the person you have lost

Rather than avoiding the feelings, find a way to remember and acknowledge the person that is meaningful and positive.

3. Incorporate memories or stories about the person into your family traditions

Remember your friend or family member's role in holiday traditions…

Many people think about couples counseling, but don't go. Some may threaten each other with it: "That does it, we're going!" But how do you know if you should see a couples therapist? Will it help resolve the problems you face? Could it make things worse? One reason couples don't go for counseling is a belief that it means they've failed in their relationship. (Not true!) Surveys by professional associations vary, but most show about twice as many couples reporting improvement in their…

When Sunday night arrives, are you experiencing dread about going to work the next day? Is it because you don't like your job, or could it be depression? It can be hard to tell. There are different types of depression with different causes. But an assessment by a qualified professional or EAP can help you find out. At the very least, you'll know the next steps to get out of the rut. Other symptoms of depression that may appear job-related include not feeling as good at your job as you used to…

Alone for the holidays? Many people are fine being alone for the holidays. But if loneliness is an ongoing issue, don't accept it as "your fate" or something you "need to get used to." Research on loneliness indicates it's a health hazard, like lack of exercise, and more dangerous than obesity. It can lead to depression, damage the circulatory system, and shorten lifespan. Tips: Do not reason your way out of feeling lonely. Don't fill the void with social media time. Instead, take action to…

Worry is similar to an autoimmune response -- attacking your thoughts with negative self-talk, frightening images, and fear. It can feel impossible to fight off or flee this negative feedback loop. Relief comes with a plan. Create one that targets the "what ifs" that are keeping you in turmoil. Experiment to see if this exercise empowers you and releases worry's grip. Write: "The problem or issue I am worried about right now is (describe the problem or threat). If this problem continues, these…