Tom Heston

Laughter Therapy in Postpartum Women

noreply@blogger.com (Tom Heston MD) — Sun, 30 Apr 2017 22:04:00 +0000

The study looked at formal laughter therapy in postpartum women and found that those who engaged in the laughter therapy had significantly different levels of sIgA levels in breast milk. The authors conclude that laughter therapy can be applied as a complementary and alternative medicine intervention.

Comment: This study has a control group, but not a control treatment, so the Hawthorne Effect cannot be excluded as a cause for the differences found. However, the Hawthorne Effect is somewhat less likely in patients with a measurable change in sIgA. So, this study is hypothesis generating but not very good evidence that laughter therapy affects sIgA. It could be that simply socializing caused the difference in sIgA, or just getting out of the house; we just cannot conclude that the laughter therapy was the causative factor.

J Altern Complement Med. 2015 Dec;21(12):781-8

How blockchain-timestamped protocols could improve the trustworthiness of medical science.

noreply@blogger.com (Tom Heston MD) — Mon, 26 Sep 2016 04:22:00 +0000

Blockchain technology can create an immutable record of transactions, a valid ledger of events. Using a blockchain to verify that scientific data is not being manipulated may help advance scientific integrity. F1000Res. 2016;5:222

Comment: Sadly, scientists have been known to manipulate data in an effort to gain fame, notoriety, or job advancement. An independent blockchain has the capability to provide proof of endpoints in clinical trials, and potentially strengthen the value and accuracy of medical research.

Users Polarization on Facebook and Youtube.

noreply@blogger.com (Tom Heston MD) — Thu, 25 Aug 2016 18:39:00 +0000

Social media users tend to select information and contacts that support their beliefs, creating polarized echo chambers. Computer automated customized content drives the emergence of echo chambers. PLoS One. 2016 Aug 23;11(8):e0159641.

Comment: The lesson here seems to be that on social media platforms, in order to be exposed to diverse views and ideas, we need to intentionally follow or become friends with people that think differently than us. Simply having a diverse group of friends or followers based upon gender, sexual orientation, or skin color is not enough. We need to seek out diverse opinions and contrarian views in order to avoid getting caught up in a self-imposed echo chamber.

Networks and Games for Precision Medicine.

noreply@blogger.com (Tom Heston MD) — Sun, 21 Aug 2016 15:57:00 +0000

Computational game theory combined with Boolean networks may improve the characterization of the interplay between disease and drugs in individual patients, creating more precise and individualized medical therapy. Biosystems. 2016 Aug 16.

Comment: There is an important role for computer scientists in developing precision medicine. Computers will continue to play an increasingly large role in the practice of medicine with time.

Two

noreply@blogger.com (Tom Heston MD) — Mon, 09 Mar 2015 17:59:00 +0000

Falling in love again
With the girl of my dreams.
I'm going head over heels again
Looking forward to brand new things

That we are gonna
see from a different view
and do all the things
we've wanted to

I'm going head over heels again
I'm going one-on-one with you
All over again.

It's through and through.
Two.

The Success Indicator

noreply@blogger.com (Tom Heston MD) — Sun, 08 Mar 2015 14:40:00 +0000

Napolean Hill called it the power of habit force. My swimming coach when I was a teenager simply used it to keep track of how far team members swam. Benjamin Franklin used one. So did W Clement Stone and Jerry Seinfeld.

All you have to do is make a grid. Each row contains an important action item, that you must do regularly if you want to accomplish your goal. Each column contains a date. On a regular basis, check the box corresponding with the action you took, and the date. With time, you will clearly be able to tell whether you will succeed, or fail.

If your grid is full, you will succeed at that objective. The full grid is your "success indicator." If your grid is empty, it becomes a "failure indicator," and you will fail at that particular objective.

By using this grid, you develop habits, and over time, your habits will determine your major results in life.

What Will Happen If You Boil a Cola?

noreply@blogger.com (Tom Heston MD) — Sun, 01 Mar 2015 01:46:00 +0000

This is an interesting experiment to show you visually how much sugar there is in soda.

Nature

noreply@blogger.com (Tom Heston MD) — Sun, 01 Mar 2015 00:51:00 +0000

"Everybody needs beauty as well as bread, places to play in and pray in, where nature may heal and give strength to body and soul." - John Muir

This quote from John Muir, who was instrumental in setting up the US National Park System and the founder of the Sierra Club, closely mirrors a passage from Deuteronomy 8:3 -

"Yes, he humbled you by letting you go hungry and then feeding you with manna, a food previously unknown to you and your ancestors. He did it to teach you that people do not live by bread alone; rather, we live by every word that comes from the mouth of the Lord."

I think Muir was onto something. The word of God can often be heard most clearly when we are in nature, walking in the forest, or observing something of beauty. God speaks to us through music, art, and all things of beauty. Take the time to look at the beauty that is all around us, and hear God speak to you.

Read more about Muir on Wikipedia. John Muir was an avid writer of short stories, see: John Muir: Nature Writings

First Things First

noreply@blogger.com (Tom Heston MD) — Wed, 28 Jan 2015 04:28:00 +0000

Want to have a great life, have fun, and do the most good with your life?

A frequent answer to this question is to put "first things first", to do things in the proper order, and to follow your priorities. But what does this really mean?

The best answer I've found is to setup your daily activities following the 4-square principle.

Picture a square. One side is your physical self, the next side is your social self, the third side is your mental self, and the final side is your spiritual self.

What do you want to do? Living a 4-square life will help you get there. This is the "first thing" that you want to put first.

PHYSICAL: Take time to strengthen your physical body.

SOCIAL: Spend time with friends and family. Develop positive relationships.

MENTAL: Cultivate your intellect. Think. Get in-depth learning.

SPIRITUAL: Connect with a higher power regularly. Pray and meditate. Grow spiritually.

A common stumbling block in people's lives is being out of balance. Just like a snowboarder cannot be great without great balance, a person cannot become great without having their life in balance.

A life in balance helps you become the very best you can be, at whatever you are currently focusing on. With a life in balance you become the best athlete, student, musician, doctor, parent, or friend that you can possibly be.

Are you focusing too much on one side of the square? Do you spend too much time with friends while neglecting, for example, your mental development? Or, do you focus excessively on your mental studies, causing you to neglect your physical body?

- You need to be as healthy as you can be to be the best you can be.

- You need to have good friends and family relationships to be your very best.

- You need to think things through, to learn something in depth, and to develop your brain,

- Finally, you need to stay grounded by having a strong spirit, a strong connection to a higher power.

When you are in balance, something powerful happens. No longer does 1 + 1 + 1 + 1 equal 4. The synergy of developing each side of your life creates something awesome, something greater than the sum of its parts. Everything clicks.

When I get angry, frustrated, or dissatisfied with my life, I ask myself, am I in balance? Am I paying attention to the 4-square life? Invariably, a primary cause of my problem comes from being out of
balance. To this day, I actively work on staying in balance, and doing my best to live a 4-square life.

What does your "square" look like? Are you in balance?

This is the "first thing" that we need to prioritize. Putting "first things first" means living a 4-square life. This is our first and primary goal. By doing so, we can best love others, best serve others, and have the greatest fun and greatest rewards in life.

Mindfulness Based Stress Reduction in Breast Cancer

noreply@blogger.com (Unknown) — Mon, 26 Jan 2015 18:51:00 +0000

An interesting study recently found that mindfulness based stress reduction methods had a moderate to large effect on improving the stress in women with breast cancer.

Figuring out a good way to deal with stress, at all stages of life, appears to be healthy. It is not surprising that women with breast cancer who took specific measures to combat stress had a significant benefit.

Basic MYSQLI Commands

noreply@blogger.com (Tom Heston MD) — Sun, 25 Jan 2015 18:15:00 +0000

CONNECT TO DATABASE
$host=localhost
$user=mysqluser
$password=mysqlpassword
$database=database
$mysqli = new mysqli($host, $user, $password, $database);

QUERY DATABASE
$query="SELECT * FROM table";
$result=$mysqli -> query($query);

GET NUMBER OF ROWS
$result=$mysqli -> query("SELECT * FROM table");
$row_cnt = $result -> num_rows;

--- or ---

$row_cnt = mysqli_num_rows($result);

OUTPUT QUERY RESULTS
while($row = $result -> fetch_assoc()){
echo $row['column name'] ;
}

SELECT FROM TABLE BASED UPON TIMESTAMP
this assumes that "date" in the mysql table is a timestamp. This will select all entries made where the date was within the last 24h.

SELECT * FROM table WHERE date >= now() - INTERVAL 1 DAY;

Christmas Poem

noreply@blogger.com (Tom Heston MD) — Tue, 09 Dec 2014 20:42:00 +0000

Caroling the Holy nights

with Rejoicing and Inspiration

we Sing of Thistle and white,

going to Mass At midnight,

Seeking eternal light.

Out of the Box Holiday Gifts: 5 Tips for Romance

noreply@blogger.com (Tom Heston MD) — Sun, 07 Dec 2014 20:41:00 +0000

The holidays are a time of love and romance. People take time to be with their loved ones and plan special activities designed to bring them closer together. For couples, the holidays can provide special opportunities for intimacy and growth in the relationship. One way to make your holiday season particularly special is by giving more than a materialistic gift. Instead of using a material item to demonstrate your love, why not try also giving an out of the box holiday gift? When you give an out of the box gift, no cardboard box or wrapping paper is used. Rather, it is a gift of your time doing something for and with your loved one. Here are some ideas to get you started thinking about that special gift you will give.

1. Make a lunch or dinner date. For couples still dating, this is done all the time. But for those of us who have been married for many years or decades even, a simple but special dinner date for just the two of you can help reconnect and recalibrate your relationship. Devote enough time to it and make it unique and memorable.

2. Take a day trip and spend enough time alone together to talk about your dreams and your life together. Go somewhere new and different.

3. Start an exercise program together with your partner. One good program to strengthen your relationship while strengthening your body is partner yoga. This is a gentle yet powerful way to make a positive life change together.

4. Find out what your partner's favorite novel is, and read it from cover to cover. Take notes if necessary to ensure you understand the deeper meanings contained in the book. Then surprise your partner by sitting down with them and discussing the book together. This shows your partner that you really want to understand them at a deep level, and that you care about things they find important.

5. Participate in a charitable event together. Decide together on what you'd like to do. Perhaps it involves giving money to your church, or helping out at the food bank. Make it a joint project that you both care about.

Are activities, done together, actual gifts? They can be, especially when you design the activity to be special and unique. Time is our most valuable asset, and giving it freely is a great demonstration of your love. We all know that love is not something that you can buy in a store and put in a box. Although sometimes we express love with things such as a necklace or necktie, making the time and the effort to include an out of the box holiday gift can make the season extra special and meaningful. These gifts from the heart can help bring more love into the lives of both old and young couples.

Published by Tom Heston MD 12/7/2011

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

Out of the Box Holiday Gifts: 5 Tips for the Brain

noreply@blogger.com (Tom Heston MD) — Wed, 03 Dec 2014 20:23:00 +0000

Sometimes the best gifts don't come in a box when it comes to helping a person improve their brain. Frequently, the best thing we can give is a brain exercise or workout. Do you have a friend or a relative that could use a good workout? Here are some out of the box gifts for them.

1. Give them an electronic puzzle that challenges their mathematical reasoning and numeracy. Sudoku games are frequently free to download to your computer or other digital device. If the person you are giving this gift to isn't that familiar with the technology, offer to download the Sudoku program onto their reader (computer or hand held).

2. Introduce them to a new card game. Does your friend know how to play bridge? Do they know the solitaire game Klondike? Learn how to play these games ahead of time, then sit down with your gift recipient and teach the game to them. Learning anything new and productive can be helpful to the brain.

3. Design a new menu for the home kitchen. Are there foods that you eat over and over again? Perhaps it is time to shake things up. Design a menu specifically to improve brain function. Typically, for most people this will involve more fiber and less sugar in their diet. But feel free to customize things as you see fit. There are a wide range of healthy diets. Adopt one that your family will enjoy and have fun with.

4. Sometimes the best thing you can give to help someone's brain is the gift of a good book. There are lots of free electronic books available. A good topic would be something outside of the person's comfort zone. Be sure that you have read the book. Then, give them the electronic version, and discuss the book together a few weeks later. Really get into the deepest meanings in the book. Find that gem of great wisdom, then discuss how you both can apply it to modern society.

5. Learn several jokes by memory, then tell your gift recipient all of them in a row, building up (hopefully) to a big and hearty laugh session. Then do it again a week later. Repeat frequently.

These out of the box gifts can be the perfect thing for holiday gift exchanges whether it be with family, with friends, or with your coworkers. These gifts all do not involve material items, but rather are gifts of pure thought and love.

Published by Tom Heston MD

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

Out of the Box Holiday Gifts: 5 Tips for the Health Nut

noreply@blogger.com (Tom Heston MD) — Mon, 01 Dec 2014 20:21:00 +0000

We all know that gift exchanges, while meaning well and having good intentions, sometimes don't get the results that everyone was hoping for. We all want to stay healthy, and so why not give the gift of good health to our family and friends? Certainly, good health doesn't come in a box, but we can often improve a person's heath dramatically by giving them a thoughtful, out of the box health gift. Here are some ideas to get you started designing all of the very unique and special gifts you will want to give.

1. Sign up your friend for a membership at the gym where you already have a membership. Or, if you don't yet have a membership, sign up the both of you. The gift in part is the gym membership, but the real gift only comes when you use it. So use it together. You both will get the physical health benefits, while building up a positive relationship at the same time.

2. What's better than vegan eating? At least, it is worth checking into. Take your gift recipient out to the best vegan cafe that you can find, or go to a regular place but make sure you both order vegan food. As you both are eating lunch, you can share with each other some health tips that you've learned over the years.

3. Go on several energizing and vigorous walks together with your friend with whom you want to give this gift. Talk about the joy of life and your fellowship with one another. Drink some healthy water on the way. Better yet, make this gift a gift of the month club.

4. Do some yoga exercises together, such as breathing exercises . These can be done just about anywhere, anytime. They involve meditation and can be very relaxing.

5. Play a game of chess together. You can find a free digital version for just about every device. Download it, figure out how the software works, then play a game with your gift recipient. Working and exercising your brain most certainly will improve your friend's health.

Out of the box gifts not only give personal health from one friend to another, they also can help improve everyone's environment by maximizing our material free exchange of gifts. Our trash cans won't fill up as fast and we will be less wasteful as we seek to rediscover the real meaning of our friendships, our community, our world, and beyond.

Give the Gift of Walking Together this Christmas

Published by Tom Heston MD on 12/6/2011

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

Some are More Equal than Others

noreply@blogger.com (test) — Wed, 19 Nov 2014 21:38:00 +0000

"And to whomsoever much is given, of him shall much be required." Luke 12:48

As a young doctor, I felt it was time to speak out at a public forum on keeping our local hospital strong. So what did I do? I decided to quote from George Orwell's book, Animal Farm.

Although this was a serious forum, that addressed important issues, bringing up a quote from Orwell was quite pleasing to me, probably because Orwell's book on animals was being played right in front of me, by people.

The crux of the argument was this: should some doctors receive extra taxpayer money from our local hospital district, while other doctors in private practice get nothing? Although the long-term outcome of this issue resulted in the doctors who relied on subsidies all leaving town and those in private practice like myself staying, the issue is much larger than one town hall meeting. It's about a philosophy of living. Are some more equal than others? Or are we all equal?

As a child, I was raised in a relatively strict Catholic household. For example, my first piano teacher was a nun, and she held a ruler in her hand and struck me whenever I played a wrong note. We went to church every Sunday, said our prayers at every meal, and were taught to read the Bible. While these routines were important, the messages behind the religion were what counted, namely:

The strong must help the weak.
The healthy must help the sick.
The adults must protect the children.
The rich must help the poor.

All of us have been given something of value that others lack, and in my childhood I was raised to always believe that God had given me "much" and that was the truth. Therefore, basic morality demanded that I serve others and give back "much." This was why that nun hit my fingers with a ruler--- she knew that I was given the gift of musical talent, and damn it, I better cultivate that gift or else.

Which brings us back to the city forum, where some doctors where claiming that they deserved a special subsidy, but the other doctors in town did not. Their reasons were specious at best, but it made me think of two things. First, shouldn't the strong help the weak? And secondly, shouldn't all of the doctors be treated equally? How could I make this point in a way that wasn't preachy, that treated people with respect? Thankfully, George Orwell saved the day.

In Animal Farm, the pigs (think corrupt politicians) initially promoted the idea that "All animals are equal." As the story developed, the pigs eventually wanted more power. They wanted to live in the house, they wanted better food, they wanted more. But they were constrained by their initial saying that all animals are equal. So what did they do?

By taking small, almost imperceptible steps, they gradually changed the saying to "All animals are equal, but some are more equal than others." This is what was happening right in front of my eyes. Those who were given much, were focused on getting more. Those that were in positions of power were saying that they were more equal than others.

What did I do? I spoke up and said in so many words that we should not be like the pigs in Animal Farm. We should consider everyone in our community as equals, and make it our public morality to help the weak, the poor, and the disadvantaged. Although my argument did not carry the day right then, ultimately all of those who were asking for special privileges left town looking for greener pastures, and those of us keeping our heads down and focusing on our work stayed.

I'd like to think that through our actions, our community treated one another as equals, and that in some way, all of us had strengths we could share with others. We rejected the pig philosophy that some are more equal than others.

Looking back, here's what I learned.

Reading the classics, like Animal Farm, can have a lasting and important impact on our lives. Classic books are classic for a good reason.
Moral principles may be challenged in the short run, but they will prevail in the long run.
Quoting from classical literature (including the Bible) can help focus our thoughts, and see things more clearly and more deeply.
Mom and Dad were right.

Here's a partial list of some of my favorite fictional works of literature I've read over the years. What are yours?

Animal Farm - a quick read addressing important social issues
1984 - discusses propaganda (newspeak) and population control
Great Expectations - an adventurous boy with big dreams grows up
Crime and Punishment - the audio version is quite good
Romeo and Juliet - Tchaikovsky really brought out the emotion of this love story
Tarzan of the Apes - perhaps my favorite childhood book. Tarzan was an honorable man.
A Confederacy of Dunces - blaming others doesn't lead to happiness or success. This is a hilarious book that won the Pulizer prize.
Foundation Trilogy - Asimov's masterpiece on the relationship between technology and humanity.
Stranger in a Strange Land - what it is like to be different

Let it Rain

noreply@blogger.com (test) — Tue, 11 Nov 2014 01:58:00 +0000

So your past
is turned upside down
you're the last one in line,
the last that is found.

And the time
it doesn't change a thing
because you are the one
who's always sitting alone.

But let it rain
on the outside.
Leave your pain-
won't you leave it behind.
Listen honey-
Love can hide but it ain't that hard to find.

Collect your thoughts
Set yourself to rights.
Try to undo your wrongs.
Try to retell your lies.

Make a change.
Don't let it pass you by.
Stand up tall,
don't get beaten down.

Just let it rain
on the outside.
Leave your pain-
won't you leave it behind.
And maybe someday-
you will find the love you've waited for.

Turn your eyes.
You've been there right all along
searching, waiting, around.
Let it hold you tight,
then let go, you know never
when to be found.

Just let it rain.
Just rain.

Love can hide
but it isn't that hard to find.

Love can hide
but it isn't that hard to find,
oh, don't let it go.

c1979

The Power of Snow: a Haiku

noreply@blogger.com (Tom Heston MD) — Wed, 22 Oct 2014 17:36:00 +0000

The coughs and the colds

and all the runny noses

cured by winter's snow.

Happiness among Women Victims of Intimate Partner Violence

noreply@blogger.com (Unknown) — Wed, 22 Oct 2014 17:32:00 +0000

The article analyzes various aspects of overall happiness expressed by 136 women in poverty who are victims of intimate partner violence (IPV) in Nicaragua.

Results showed that despite the hardships, one half of the women in poverty who are victims of IPV say they are happy, and the vast majority are optimistic about their future.

The main sources of happiness among the interviewees were in areas outside their economic life and are mainly associated with social relations.

Soc Work Public Health. 2014 Oct 15;:1-12

A Courageous Look at Disease

noreply@blogger.com (Tom Heston MD) — Sat, 18 Oct 2014 20:33:00 +0000

We all will face health challenges at some point in our life. Although some people will pass away quickly, many of us will undergo a more gradual process. The disease that kills us may take only a few days, or it may take years in the process. Chronic disease starting at a very young age, sometimes back to the moment of conception, afflicts many of us. So it is a worthwhile task to examine how you will react to disease, how you will look at disease. Will we face it with courage, or will it overwhelm our spirit? In order to prepare yourself to act courageously in the face of disease, it can be helpful to look at Stiliyan Petrov, the Aston Villa captain midfielder, after he was diagnosed with acute leukemia.

Petrov was in peak condition, an active, professional footballer. The popular, consistent player had made 30 appearances for his team that season. Then after a game against Arsenal, he wasn't feeling well and made an appointment to see the doctor. He got some tests, which discovered that he had acute leukemia. Within one week. Petrov announced his retirement from football so he could devote his attention to the leukemia.

But then what did he do? He didn't hide from the public nor did he wallow in his new diagnosis. Instead, the very next day after his retirement announcement, he went to his team's game against Chelsea. He cheered them on and gave his team his support, knowing that they would support him back.

One important thing that Petrov did was to share his situation with his closest friends. As a public figure, he made the decision to also share it with all of his fans. By doing this, he was strengthened, and encouraged to give his all to overcome the disease. He shared what was going on with his family and friends, and got strength from their support.

Another important action that Petrov took was to take some of the focus off of himself. Of course, he needed to concentrate on fighting the leukemia, that's why he retired. Yet, in spite of the sudden serious diagnosis, he nevertheless still showed a genuine interest in, and concern for, his teammates. Through his outward, positive encouragement of others, he demonstrated for them his courage in the face of disease.

How will each of us respond to disease? When it comes upon us, will we look at disease with courage, or with fear? By building up courage today, perhaps through the regular practice of courage builders, we can help ensure a courageous response.

Published by Tom Heston MD 4/10/2012

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

Courage and Hope

noreply@blogger.com (Tom Heston MD) — Fri, 17 Oct 2014 20:24:00 +0000

"If you lose hope, somehow you lose the vitality that keeps life moving, you lose that courage to be, that quality that helps you go on in spite of it all. And so today I still have a dream."

Martin Luther King Jr.

Dr. Martin Luther King was an inspiration leader of the civil rights movement in the 1950's and 1960's. He was perhaps best known for his powerful speeches, and his commitment to nonviolent means to bring about social change. The power of Martin Luther King Jr.'s dream was that behind his dream, he had great hope. A dream often can seem so far off, so unbelievable, that we fail to act. If it is just a fantasy, why work hard at it? Without hope, despair, but with hope, courage. With a great, burning desire and overwhelming hope, your dream seems possible. It is a real possibility, not just a whimsy or a fantasy. It is the hope that builds consistent, courageous action. That hope is what Dr. King gave us, to build up our courage to do the right thing. To respect each other. When disagreements occur, resolve them with nonviolence.

To build up your hope, listen to some of Martin Luther King, Jr.'s speeches. Learn about his life, and his struggles. Ask yourself, what gave King such courage? What gave him hope? Certainly, the conditions in the deep south during his life were unjust and highly segregated. Separate seating, separate facilities, separate treatment. In spite of this, something remarkable happened. The courage, strength, and hope of good people responded to King's calls for change. Nonviolence worked. Hope kept him going to the very end, which for him tragically ended in an assassination in 1968 at the hands of James Earl Ray. Yet his dream, his hope still inspires us today, almost a half century later.

Build hope through an optimistic outlook. In the movie Dumb and Dumber, Mary and Lloyd were speaking. Lloyd asks Mary what his chances are with her. Mary responds not good, perhaps one in a million. In response to Mary's one in a million odds, Lloyd replies, "so you're telling me there's a chance. Yeah!" Lloyd has an optimism outlook. He just doesn't seem to understand that he can't do something. What makes the movie endearing is the purity of the characters. Lloyd and Harry constantly have hope. They are too "dumb" to understand the long odds of their success. Yet, somehow they accomplish their objectives nonetheless, and they are happy.

Martin Luther King Jr.'s dream, powered by unshakable hope, changed the world. You can change your world, and that of everyone you touch, by having a great hope that fuels your dreams.

Regularly practice these courage strengthening behaviors:

1. Listen to inspirational music

2. Speak up in a firm yet kind and humble manner

3. Be hopeful

RESOURCE: Martin Luther King, Jr. A call to action: the landmark speeches of Dr. Martin Luther King, Jr. eBook, B000Q9IN8G.

Published by Tom Heston MD 4/2/2012

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

The Courage Reboot

noreply@blogger.com (Tom Heston MD) — Thu, 16 Oct 2014 20:24:00 +0000

Sometimes, the brain can build up excessive recurrent thoughts, some good, but also some that are harmful. As discussed in the Wake-up Call of Courage, the intentional development of good habits is a key component of developing and strengthening your courage. But what is also needed is to eliminate and reduce the impact of negative thought memes, also known as thought viruses . The best way I've found to reboot the brain is by going through the following exercise, based upon a system by John Reese.

You need to have approximately one hour to complete a reboot of your brain. Make sure you are in a quite place where you won't be interrupted. Have available your favorite writing tools, perhaps a pen and paper or an online, private journal.

First, write down everything that you need to do. Some people call this a brain dump, others call it the to-do expedition. Your task is to make the list complete. Keep going until you cannot think of anything else. Concentrate on this task for at least 10 minutes before moving on to the next step. This is your to-do list. When you are done, put your list aside and take a short break of 5 minutes.

Now, write down all of your dreams, wants, and desires. Write these down regardless of the financial costs. For now, don't worry about how much effort it will take, or how likely you think it is possible for you to achieve. Just get these desires out of your brain. Write down your perfect life as you picture it. Write down the physical things, and also the metaphysical things. These are the physical and spiritual things that you really, really want. Completely empty your thoughts on this topic. This is your goal list. Keep going for at least 10 minutes, then take a short break.

The third step is to confront your fears in writing. Put all of your fears down on paper. It doesn't matter how small, how large, how real, or how imagined. The important thing is to put it all down. This is your list of fears. Again, keep working on this for at least 10 minutes then take a 5 minute break.

Now it is time to read out loud all of your entries from each of your three lists: a) your to-do list, b) your goals, and c) your list of fears. Read them aloud in the order you wrote them down. When doing this, if any new thoughts occur to you, write these down on the appropriate list.

Closely examine your fears, and while doing so, think about solutions that could help you overcome these fears, or decrease the fear. If you think of a complete solution, then add this to your to-do list and strike the fear off of your fear list. For example, maybe you are afraid of premature death. You come up with the idea that by walking for 20 minutes a day, you will greatly diminish this fear because you know you are taking active steps to improve your health. Write down "walk for 20 minutes a day, more days than not" on your to-do list.

Next it is time to closely examine your goal list. Think of possible solutions. Also check to see if you have any fears associated with any particular goal. As your ideas come forth, write them down on either the to-do list or the list of fears.

Finally, prioritize and begin work on your to-do list. This is the final step in your brain reboot. This completes the process, because now you can relax knowing that you have begun definite action steps to move you towards your goals and away from your fears. This builds up your courage by helping you become a person of action, not just words or thoughts. After performing a brain reboot once, it becomes much faster the second time. Do this on a regular basis as part of your personal improvement system, and watch your courage grow as your fears and anxieties decrease.

REFERENCE: Lofland D. Thought viruses. 1997.

Published by Tom Heston MD 4/2/2012

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

The Wake-Up Call of Courage

noreply@blogger.com (Tom Heston MD) — Thu, 16 Oct 2014 20:21:00 +0000

"Moral excellence comes about as a result of habit."

Aristotle

Start out your day on a courageous note by consciously and intentionally waking up with a strong, healthy, and optimistic attitude. This initial direction to the day makes a big difference! By starting out on the right foot, the rest of the day is much more likely to fall in place. So make the commitment to begin every day with a Wake-Up Call of Courage.

The first attitude to have when waking up is gratitude. Be grateful for having another day. Be thankful for having another opportunity to help and serve others. Even when facing great challenges, find something to be grateful for.

To turn this attitude of gratitude into a strong habit, connect this pattern of thinking with a specific action that you take every morning. Many people find that a good trigger for this is the action of placing your feet flat on the ground for the first time when getting out of bed. Connect putting your feet solidly on the ground with the thought pattern of giving thanks. Do it intentionally every morning, right when you put your feet flat on the ground. After a short time, this will soon become a powerful and self reinforcing habit. To make it a strong habit faster, pause for a few moments and dwell upon your feeling of gratitude as you get up. Think of the things you are thankful for, and internalize a strong feeling of gratitude. Emotionalize your thoughts. Let your gratitude completely fill you up.

Now, as you get fully up out of bed, summon up your courage. Think of your goals and your dreams. Visualize your goals from the perspective of a courageous person. Your goals are not simply fantasy and pipe dreams. No. Your goals are real. Your goals are achievable. Your courageous actions will cause you to achieve your goals!

Your strongest, most motivating goals will be ones that bring about the greatest benefit to others. This will result in the deep personal satisfaction that comes from helping others. Goals that are selfish or small do not inspire courage. Have big goals, that serve a grand purpose. Have goals that you enjoy pursuing and that you find deeply satisfying. These are the thoughts that nourish and strengthen your courage.

You will find that as you go about the rest of your morning routine, thoughts of gratitude and courage will continue to grow and strengthen. Encourage this growth. Reinforce positive thoughts and ideas. Just as watering plants makes them grow and thrive, nourishing these thoughts will cause gratitude and courage to become stronger.

The wake-up call technique can help you build up and strengthen your courage. Although the technique is simple and straightforward, it has real power.

SUMMARY: THE WAKE-UP CALL OF COURAGE

1. As you wake-up, think of the things and the people for which you are grateful. Emotionalize and internalize this feeling.

2. Anchor this feeling with a specific action you take every morning, such as putting your feet flat on the floor as you get out of bed.

3. Now, summon up your courage. Feel the strength and the boldness fill you up.

4. When your courage is strong, visualize your goals and your dreams. Have the attitude that your goals and dreams are 100% realistic, and that through your courageous actions, you will achieve these goals.

5. Remember that your goals that serve a greater purpose other than just yourself have the greatest power. Go for your goals that will bring you the greatest satisfaction while at the same time bring about the greatest good.

Published by Tom Heston MD 3/26/2012

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

The Blue Cup

noreply@blogger.com (Tom Heston MD) — Thu, 16 Oct 2014 20:18:00 +0000

Mary likes the blue cup. It's her favorite color. The size of the cup is just right for her morning coffee, and the design, well it's a peaceful, relaxing combination of an abstract drawing in black on a background of charcoal speckled blue. It's Mary's cup.

So when we get up together, after walking the dogs, I make the coffee and get her cup. Any random cup for me is fine as long as the coffee is strong, but Mary is more artistic. To her, what makes good coffee is pleasant company, a relaxed conversation, a warm home, and of course, the tranquility of the blue cup.

The Sea of Tranquility is a basaltic basin on the moon that appears relatively black, juxtaposed against the predominantly white moon. The early astronomers Grimaldi and Riccioli thought these dark areas were actual seas, and in 1651 named one the Sea of Tranquility and another the Sea of Serenity.

The Sea of Tranquility was where the first man ever walked on the moon. When looking at the Sea of Tranquility on a clear night with a full moon, there often appears to be a touch of blue luminescence radiating out from the moon. The sea itself also gives off a bluish shade because of the relatively higher metal content in the area.

When gazing upon the Sea of Tranquility and its neighbor, the Sea of Serenity, a comfortable quiet and sense of wonder is experienced. Is it any surprise the early astronomer's used "tranquility" and "serenity" to describe these great wonders of nature so far away, on the moon?

Today as I write this, I am alone, and missing Mary. She is out of town for work and I've been feeling a bit lonely. Twenty five years together is a lot, but I selfishly want more. Although I am enthralled by the evening sky, and find the moon to be an amazing beauty of nature, Mary is my Sea of Tranquility, and my Sea of Serenity. As I rush to get my strong coffee in a jelly jar if necessary, she will take the time to find her blue cup. As I am already thinking of the business day ahead, she will turn the conversation around to deeper, more meaningful issues. From her comes this infinite, indescribable, yet clear sense of tranquility and serenity. Though we often only get a few minutes to talk, she doesn't ever just give a raindrop of tranquility, or a pond of serenity. She gives an entire sea of both.

So this morning, while waiting for Mary's return, the day starts as usual. Get up. Walk the dogs. Eat breakfast and make the coffee. But when the coffee was ready, I grabbed the blue cup. A small, trivial thing. A cup is just a cup. But then... patience... then peace.

Tranquil and serene.

The blue cup

Published by Tom Heston MD 3/24/2012

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.

The Courage Walk

noreply@blogger.com (Tom Heston MD) — Thu, 16 Oct 2014 20:07:00 +0000

"All serious daring starts from within."

Harriet Beecher Stowe

To build your courage, start from within. An excellent way to begin doing this is the courage walk.

You can build up your courage from within by regularly going on Courage Walks. The courage walk helps build up your inner strength in three important ways. First of all, it involves going on a walk. This perfect exercise tones your body, cleans your lungs, and strengthens your heart. It is a perfect exercise for many of us because it can be done anywhere, for your entire life.

Secondly, the Courage Walk clears away the clutter in your brain. In effect, it serves to perform a brain reboot. Sometimes, a computer can build up an excessive number of programs in its RAM. This memory is for short-term, temporary use. It is not used for long- term memory, which is stored on the hard drive. This RAM can get overwhelmed by running too many programs all at once, and cause your computer to crash. When this happens, a simple reboot of the computer will clear the RAM, and the computer will function normally once again. In a similar fashion, your brain also benefits from clearing out the clutter of random, petty, miscellaneous thoughts. The Courage Walk helps you performs this vital function, allowing you to reset and re-calibrate your brain.

Finally, the Courage Walk strengthens your spirit. It makes your thoughts, and your soul, more resilient. It helps your creativity. The Courage Walk makes you stronger in body, mind, and spirit. Here's how the Courage Walk is performed.

First, go on a walk. On your walk, clear your thoughts by focusing on your breathing. You can focus on your breathing in many different ways. One simple way is to breathe in for 4 steps, hold your breath for 4 steps, then breath out for 4 steps. Another method to help you focus on your breathing is to talk a deep, deep breath. Hold it. then let it out slowly. The main thing is just to focus on your breathing.

Now, imagine breathing in healthy energy and letting it fill up your entire body. Imagine taking the energy in when you inhale. As you inhale, imagine your body becoming full of positive, beautiful colors. Many people imagine themselves becoming more full of a bright, warm light. The molecules of your body resonate with harmonious, positive life. Your aura builds up a stronger glow. Now exhale, and imagine negative energy leaving you through the palms of your hands and the soles of your feet. The toxins are being released. Negativity flows out easily as you exhale.

Let your aura, your inner light become so strong that absolutely nothing can diminish it, harm it, or overcome it. Your aura is so powerful, it reaches out to others, affecting them in a positive, healthy way. This light is your (good) force, helping you, helping others, and strengthening the universe.

Now, let all of the color leave your body. Every time you inhale, every time you exhale, the glow grows less and less until finally nothing is left. Imagine your body as completely invisible, completely gone.... yet your spirit remains. You are greater than your body. Your spirit is something greater than the physical world, and therefore nothing in the physical world can diminish, harm, or destroy your spirit.

Continue to meditate on filling your body with a brilliant light, then releasing all of the light. Imagine building up the spirit within your body, and then imagine your spirit as greater than just your body. Fill your body full of healthy energy, yet realize that while your body is temporary, your spirit is something greater.

Your Courage Walk is now over. Your brain has been rebooted. Your heart, your lungs, and your muscles all have been re- energized. Your inner glow, your aura has grown in strength and brilliance, just like a fire that has just been stoked. Finally, you have reaffirmed that your spirit is greater than your body, that life is much more than just the physical world.

SUMMARY: BUILD COURAGE WITH THE COURAGE WALK

* Go on a walk and focus on your breathing

* Breathe in positive energy and exhale negative energy

* Imaging your aura so bright and strong that nothing can diminish its glow

* Now, imagine your spirit and your entire being as invisible to the world, and unaffected by earthly concerns

Published by Tom Heston MD 3/13/2012

Tom Heston MD is a Johns Hopkins trained physician who practices clinical medicine in the Pacific Northwest.