excerpt from The Insomnia Workbook

So what should you do in those late evening hours before you start feeling sleepy? Try to engage in relaxing activities for at least an hour before bedtime. This means nothing too stimulating, such as working, answering e-mails, making telephone calls, or anything stressful. Instead, consider meditation, relaxation exercises, stretching or yoga, deep breathing, engaging in quiet conversation with a family member or friend, or taking a warm bath. You might also read a book, listen to music, or possibly watch TV—but not in your bedroom, and only if these aren’t too stimulating. And if you choose to read or watch television before bed and continue having trouble sleeping, you should experiment with doing different activities before bed. It’s important to establish a nightly routine that’s calming in nature, without the pressures and stress that your daytime hours may include. If you find it difficult to unwind and achieve a calm, relaxed state at the end of the day, you’ll find it helpful to start practicing the relaxation exercises in chapter 5. They’ll help you relax your muscles, breathe more deeply, and feel calm. Like so many other things in life, practice makes perfect, so the more you practice relaxing your mind and body, the better you’ll be at it. Relaxation techniques are particularly helpful when you’re having trouble sleeping due to feeling too wound up or on edge. They can help you relax and achieve the calm state necessary for falling asleep both in the evening hours before bedtime and also if you can’t sleep in the middle of the night.

excerpt from The Relaxation and Stress Reduction Workbook for Kids

Think back to your own childhood for a moment. What are the five most stressful moments that come to mind? If you are like many adults, family fights are at the top of your list.

All couples argue at some time. All kids lose their tempers, too. It is rare to find siblings who don’t occasionally quarrel or call each other names. But arguing and fighting should be an exception, not a rule. If your family life is tainted by constant bickering, sarcasm, yelling, or other forms of arguing, you should put peacemaking at the top of your stress-reduction to-do list.

Everyone, even children as young as five, can learn peacemaking or conflict-resolution skills. Conflict-resolution programs have been used in schools for more than a decade, and there is one thing we know about them: they work. There are many ways to teach these same skills at home. Here is one activity that can help family members find peaceful ways to resolve their differences.

excerpt from Little Ways to Keep Calm and Carry On

It’s very hard to be tense, anxious, or worried when you are physically relaxed. As we noted in lesson 1, anxiety and worry always imply the presence of a perceived threat. Because you believe danger is present, your body prepares to fight or flee. Your heart rate accelerates, your attention sharpens, the blood flow increases to your arms and legs, your muscles tense, and you’re ready for action. But staying wired like this for long periods can be hard on both the body and the spirit. Moreover, high levels of tension don’t promote clear thinking or effective problem solving. It’s time to relax.

Going for a run, a walk, or laps in the pool can also work well. A hot bath or a massage can help, or even a bit of dancing. If nothing else, just stand up in the middle of the room and shake out your tension. Any physical activity that releases physical tension from your body will help. One of the most effective relaxation methods is simply learning how to breathe. Yes, something as simple as breathing from your abdomen rather than using shallow chest breathing offers a host of benefits to your mind and body. You can do this anywhere: in your car, in a meeting, or even in line at the grocery checkout. It doesn’t take planning, time, or a change in your schedule. Try this:

excerpt from Serenity To Go

Carrying the world on your shoulders? ’Fess up. You’re not Atlas, and you’re simply not equipped to lug around all the planet’s—or your office’s—problems. Time to give yourself, your shoulders and back a relaxing stretch.

by guest blogger Susan Albers, Psy.D., author of 50 Ways to Soothe Yourself Without Food , Eat, Drink, and be Mindful and Eating Mindfully

If you are a mindless eater who is in need of motivation to change your ways, a little movie therapy might just be what you are looking for.

Movies aren't just entertaining. Every now and then a good flick can teach you something important and transform your feelings and actions. This is good news for people who want to eat healthier but need some help getting into the right frame of mind.

How does it work? Consider other movies and documentaries that have made you rethink important social issue. Thank You for Smoking is a parody that makes you ponder the manipulative ways companies market potentially harmful protects to the public. Traffic gives you a peak into the underworld of drugs. Movies like these delve into the impact of harmful substances on the individual. They also illuminates what goes on behind the scene politically. The movies listed below will take you from your kitchen cupboard to farms across the globe.

Excerpt from Five Good Minutes®

Setting an intention is a way of pointing yourself in a direction, toward an important value or goal. It is a way to identify a quality you wish to nurture in your life.

A skillful intention is more like a friendly guide. Acknowledge from the beginning that important changes take time. You, like everyone else, must make the effort to return repeatedly to the goal you seek.

Excerpt from Five Good Minutes®

You will work with a variety of approaches in your five good minutes. They include the following:

• Mindfulness
• Meditation
• Imagery
• Acting wholeheartedly

by guest blogger Sameet Kumar, Ph.D. author of Grieving Mindfully and The Mindful Path Through Worry and Rumination

The old saying “as above, so below” is particularly well suited to learning both the practice of mindfulness and the revolutionizing changes that mindfulness can bring. Mindfulness can change how you experience yourself and thereby affect how you manage your relationships with others. The more mindful you become of your thoughts and feelings, the less likely are you to be controlled by ruminations and irrational worries, or get swept up into the maelstrom of destructive emotions.