Schema Therapy - Early Maladaptive Schemas and Schema Domains

It has been a long time coming but I really had to post this. Schema Therapy makes so much sense. A modern approach to psychoanalysis that is so insightful. Here are the Schemas (and Domains, headings in capitals). For more information go here: http://www.schematherapy.com/




DISCONNECTION & REJECTION


(Expectation that one's needs for security, safety, stability, nurturance, empathy, sharing of feelings, acceptance, and respect will not be met in a predictable manner. Typical family origin is detached, cold, rejecting, withholding, lonely, explosive, unpredictable, or abusive.)



1. ABANDONMENT / INSTABILITY (AB)


The perceived instability or unreliability of those available for support and connection.
Involves the sense that significant others will not be able to continue providing emotional support, connection, strength, or practical protection because they are emotionally unstable and unpredictable (e.g., angry outbursts), unreliable, or erratically present; because they will die imminently; or because they will abandon the patient in favor of someone better.


2. MISTRUST / ABUSE (MA)


The expectation that others will hurt, abuse, humiliate, cheat, lie, manipulate, or take advantage. Usually involves the perception that the harm is intentional or the result of unjustified and extreme negligence. May include the sense that one always ends up being cheated relative to others or "getting the short end of the stick."


3. EMOTIONAL DEPRIVATION (ED)


Expectation that one's desire for a normal degree of emotional support will not be adequately met by others. The three major forms of deprivation are:
A. Deprivation of Nurturance: Absence of attention, affection, warmth, or companionship.
B. Deprivation of Empathy: Absence of understanding, listening, self-disclosure, or mutual sharing of feelings from others.
C. Deprivation of Protection: Absence of strength, direction, or guidance from others.


4. DEFECTIVENESS / SHAME (DS)


The feeling that one is defective, bad, unwanted, inferior, or invalid in important respects; or that one would be unlovable to significant others if exposed. May involve hypersensitivity to criticism, rejection, and blame; self-consciousness, comparisons, and insecurity around others; or a sense of shame regarding one's perceived flaws. These flaws may be private (e.g., selfishness, angry impulses, unacceptable sexual desires) or public (e.g., undesirable physical appearance, social awkwardness).


5. SOCIAL ISOLATION / ALIENATION (SI)


The feeling that one is isolated from the rest of the world, different from other people, and/or not part of any group or community.



IMPAIRED AUTONOMY & PERFORMANCE


(Expectations about oneself and the environment that interfere with one's perceived ability to separate, survive, function independently, or perform successfully. Typical family origin is enmeshed, undermining of child's confidence, overprotective, or failing to reinforce child for performing competently outside the family.)



6. DEPENDENCE / INCOMPETENCE (DI)


Belief that one is unable to handle one's everyday responsibilities in a competent manner, without considerable help from others (e.g., take care of oneself, solve daily problems, exercise good judgment, tackle new tasks, make good decisions). Often presents as helplessness.


7. VULNERABILITY TO HARM OR ILLNESS (VH)


Exaggerated fear that imminent catastrophe will strike at any time and that one will be unable to prevent it. Fears focus on one or more of the following: (A) Medical Catastrophes: e.g., heart attacks, AIDS; (B) Emotional Catastrophes: e.g., going crazy; (C): External Catastrophes: e.g., elevators collapsing, victimized by criminals, airplane crashes, earthquakes.


8. ENMESHMENT / UNDEVELOPED SELF (EM)


Excessive emotional involvement and closeness with one or more significant others (often parents), at the expense of full individuation or normal social development. Often involves the belief that at least one of the enmeshed individuals cannot survive or be happy without the constant support of the other. May also include feelings of being smothered by, or fused with, others OR insufficient individual identity. Often experienced as a feeling of emptiness and floundering, having no direction, or in extreme cases questioning one's existence.


9. FAILURE (FA)


The belief that one has failed, will inevitably fail, or is fundamentally inadequate relative to one's peers, in areas of achievement (school, career, sports, etc.). Often involves beliefs that one is stupid, inept, untalented, ignorant, lower in status, less successful than others, etc.



IMPAIRED LIMITS


(Deficiency in internal limits, responsibility to others, or long-term goal-orientation. Leads to difficulty respecting the rights of others, cooperating with others, making commitments, or setting and meeting realistic personal goals. Typical family origin is characterized by permissiveness, overindulgence, lack of direction, or a sense of superiority -- rather than appropriate confrontation, discipline, and limits in relation to taking responsibility, cooperating in a reciprocal manner, and setting goals. In some cases, child may not have been pushed to tolerate normal levels of discomfort, or may not have been given adequate supervision, direction, or guidance.)



10. ENTITLEMENT / GRANDIOSITY (ET)


The belief that one is superior to other people; entitled to special rights and privileges; or not bound by the rules of reciprocity that guide normal social interaction. Often involves insistence that one should be able to do or have whatever one wants, regardless of what is realistic, what others consider reasonable, or the cost to others; OR an exaggerated focus on superiority (e.g., being among the most successful, famous, wealthy) -- in order to achieve power or control (not primarily for attention or approval). Sometimes includes excessive competitiveness toward, or domination of, others: asserting one's power, forcing one's point of view, or controlling the behavior of others in line with one's own desires---without empathy or concern for others' needs or feelings.


11. INSUFFICIENT SELF-CONTROL / SELF-DISCIPLINE (IS)


Pervasive difficulty or refusal to exercise sufficient self-control and frustration tolerance to achieve one's personal goals, or to restrain the excessive expression of one's emotions and impulses. In its milder form, patient presents with an exaggerated emphasis on discomfort-avoidance: avoiding pain, conflict, confrontation, responsibility, or overexertion---at the expense of personal fulfillment, commitment, or integrity.


OTHER-DIRECTEDNESS


(An excessive focus on the desires, feelings, and responses of others, at the expense of one's own needs -- in order to gain love and approval, maintain one's sense of connection, or avoid retaliation. Usually involves suppression and lack of awareness regarding one's own anger and natural inclinations. Typical family origin is based on conditional acceptance: children must suppress important aspects of themselves in order to gain love, attention, and approval. In many such families, the parents' emotional needs and desires -- or social acceptance and status -- are valued more than the unique needs and feelings of each child.)



12. SUBJUGATION (SB)


Excessive surrendering of control to others because one feels coerced - - usually to avoid anger, retaliation, or abandonment. The two major forms of subjugation are:
A. Subjugation of Needs: Suppression of one's preferences, decisions, and desires.
B. Subjugation of Emotions: Suppression of emotional expression, especially anger.
Usually involves the perception that one's own desires, opinions, and feelings are not valid or important to others. Frequently presents as excessive compliance, combined with hypersensitivity to feeling trapped. Generally leads to a build up of anger, manifested in maladaptive symptoms (e.g., passive-aggressive behavior, uncontrolled outbursts of temper, psychosomatic symptoms, withdrawal of affection, "acting out", substance abuse).


13. SELF-SACRIFICE (SS)


Excessive focus on voluntarily meeting the needs of others in daily situations, at the expense of one's own gratification. The most common reasons are: to prevent causing pain to others; to avoid guilt from feeling selfish; or to maintain the connection with others perceived as needy . Often results from an acute sensitivity to the pain of others. Sometimes leads to a sense that one's own needs are not being adequately met and to resentment of those who are taken care of. (Overlaps with concept of codependency.)


14. APPROVAL-SEEKING / RECOGNITION-SEEKING (AS)


Excessive emphasis on gaining approval, recognition, or attention from other people, or fitting in, at the expense of developing a secure and true sense of self. One's sense of esteem is dependent primarily on the reactions of others rather than on one's own natural inclinations. Sometimes includes an overemphasis on status, appearance, social acceptance, money, or achievement -- as means of gaining approval, admiration, or attention (not primarily for power or control). Frequently results in major life decisions that are inauthentic or unsatisfying; or in hypersensitivity to rejection.



OVERVIGILANCE & INHIBITION


(Excessive emphasis on suppressing one's spontaneous feelings, impulses, and choices OR on meeting rigid, internalized rules and expectations about performance and ethical behavior -- often at the expense of happiness, self-expression, relaxation, close relationships, or health. Typical family origin is grim, demanding, and sometimes punitive: performance, duty, perfectionism, following rules, hiding emotions, and avoiding mistakes predominate over pleasure, joy, and relaxation. There is usually an undercurrent of pessimism and worry---that things could fall apart if one fails to be vigilant and careful at all times.)



15. NEGATIVITY / PESSIMISM (NP)


A pervasive, lifelong focus on the negative aspects of life (pain, death, loss, disappointment, conflict, guilt, resentment, unsolved problems, potential mistakes, betrayal, things that could go wrong, etc.) while minimizing or neglecting the positive or optimistic aspects. Usually includes an exaggerated expectation-- in a wide range of work, financial, or interpersonal situations -- that things will eventually go seriously wrong, or that aspects of one's life that seem to be going well will ultimately fall apart. Usually involves an inordinate fear of making mistakes that might lead to: financial collapse, loss, humiliation, or being trapped in a bad situation. Because potential negative outcomes are exaggerated, these patients are frequently characterized by chronic worry, vigilance, complaining, or indecision.


16. EMOTIONAL INHIBITION (EI)


The excessive inhibition of spontaneous action, feeling, or communication -- usually to avoid disapproval by others, feelings of shame, or losing control of one's impulses. The most common areas of inhibition involve: (a) inhibition of anger & aggression; (b) inhibition of positive impulses (e.g., joy, affection, sexual excitement, play); (c) difficulty expressing vulnerability or communicating freely about one's feelings, needs, etc.; or (d) excessive emphasis on rationality while disregarding emotions.


17. UNRELENTING STANDARDS / HYPERCRITICALNESS (US)


The underlying belief that one must strive to meet very high internalized standards of behavior and performance, usually to avoid criticism. Typically results in feelings of pressure or difficulty slowing down; and in hypercriticalness toward oneself and others. Must involve significant impairment in: pleasure, relaxation, health, self-esteem, sense of accomplishment, or satisfying relationships.
Unrelenting standards typically present as: (a) perfectionism, inordinate attention to detail, or an underestimate of how good one's own performance is relative to the norm; (b) rigid rules and “shoulds” in many areas of life, including unrealistically high moral, ethical, cultural, or religious precepts; or (c) preoccupation with time and efficiency, so that more can be accomplished.


18. PUNITIVENESS (PU)


The belief that people should be harshly punished for making mistakes. Involves the tendency to be angry, intolerant, punitive, and impatient with those people (including oneself) who do not meet one's expectations or standards. Usually includes difficulty forgiving mistakes in oneself or others, because of a reluctance to consider extenuating circumstances, allow for human imperfection, or empathize with feelings.

Polyphasic sleep

Polyphasic sleep refers to the practice of sleeping multiple times in a 24-hour period—usually more than two, in contrast to biphasic sleep (twice per day) or monophasic sleep (once per day). Check this link for more information (see here).

And I bought a great book from the person who created the Uberman schedule. Check this link for the book and explore the blog (see here).

Looks great. I will try it when I get the chance.

Smile right

This was originally published by the BBC (see here).


There are any number of sayings about the power of the smile. 'Peace begins with a smile.' 'A smile is the universal welcome.' 'Life is short but a smile only takes a second.' All good advice. But it may not be as simple as that. According to new research, if you want to make a good impression when you meet people, it's not just that you smile. It's how you smile.

We all know that smiling is important when meeting new people. However, new research suggests that different types of smiles affect what people think of us.

The study was carried out by the Go Group, a business support organisation based in Scotland. They looked at people's reactions to different grins. They found that responses varied considerably.

Through this they say they have found three types of smile to avoid: The first is 'The Enthusiast', very wide, all teeth showing, possible evidence that you can have too much of a good thing. Then there is the 'Big Freeze', a fixed grin that looks practised and fake. Finally comes 'The Robot', a small, thin smile, lacking in warmth.

The group also warns about smiling too quickly, saying it can make you look insincere. The best smile, they say, is slower and floods naturally across the whole face.

The power of smiling

This is an amazing video. It describes all the amazing things that smiling can do...for you and others around you... Brilliant!

Entirely by Louis MacNeice

If we could get the hang of it entirely
It would take too long;
All we know is the splash of words in passing
And falling twigs of song,
And when we eavesdrop on the great
Presences it is rarely
That by a stroke of luck we can appropriate
Even a phrase entirely.

If we could find our happiness entirely
In somebody else’s arms
We should not fear the spears of spring nor the city’s
Yammering fire alarms
But, as it is, the spears each year go through
Our flesh and almost hourly
Bell or siren banishes the blue
Eyes of love entirely.

And if the world were black and white entirely
And all the charts were plain
Instead of a mad weir of tigerish waters,
A prism of delight and pain,
We might be surer where we wished to go
Or again we might be merely
Bored but in brute reality there is no
Road that is right entirely.

Watch 'Invictus' streaming

This is a great movie. The story of South Africa winning the rugby world cup in 1995. It is about exceeding our own expectations of ourselves. Inspiring.

Click on the picture below, the movie pops up as a new page, click play, enjoy...

Neil Pasricha: The 3 A's of awesome

Neil's life went bad. But he got on with it and made a conscious effort to find the good things in life rather than dwell on the bad (why oh why don't more people do this rather than loaf around in self centred, self inflicted, self perpetuating misery). This is Neil's story and his insights. It's touching, simple and so damn obvious! Many people go through ordeals like this but he deals with the matter so personally and delicately (and even thanks his parents). It is from the heart. He got his platform at TED because he helped change the world. Respect. Thanks for having a bad spell :-)

Blink: Malcolm Gladwell talks

Malcolm Gladwell talks about hig book 'Blink'. Published in 2005, the book describes the main subject of "thin-slicing": our ability to gauge what is really important from a very narrow period of experience. In other words, this is an idea that spontaneous decisions are often as good as—or even better than—carefully planned and considered ones. Gladwell draws on examples from science, advertising, sales, medicine, and popular music to reinforce his ideas. Gladwell also uses many examples of regular people's experiences with "thin-slicing."





Gladwell explains how an expert's ability to "thin slice" can be corrupted by their likes and dislikes, prejudices and stereotypes (even unconscious ones), and how they can be overloaded by too much information. Two particular forms of unconscious bias Gladwell discusses are Implicit Association Tests and psychological priming. Gladwell also us about our instinctive ability to mind read, which is how we can get to know what emotions a person is feeling just by looking at his or her face.

We do that by "thin-slicing," using limited information to come to our conclusion. In what Gladwell contends is an age of information overload, he finds that experts often make better decisions with snap judgments than they do with volumes of analysis.

Gladwell gives a wide range of examples of thin-slicing in contexts such as gambling, speed dating, tennis, military war games, the movies, malpractice suits, popular music, and predicting divorce.

Gladwell also mentions that sometimes having too much information can interfere with the accuracy of a judgment, or a doctor's diagnosis. This is commonly called "Analysis paralysis." The challenge is to sift through and focus on only the most critical information to make a decision. The other information may be irrelevant and confusing to the decision maker. Collecting more and more information, in most cases, just reinforces our judgment but does not help to make it more accurate. The collection of information is commonly interpreted as confirming a person's initial belief or bias. Gladwell explains that better judgments can be executed from simplicity and frugality of information, rather than the more common belief that greater information about a patient is proportional to an improved diagnosis. If the big picture is clear enough to decide, then decide from the big picture without using a magnifying glass.

The book argues that intuitive judgment is developed by experience, training, and knowledge. For example, Gladwell claims that prejudice can operate at an intuitive unconscious level, even in individuals whose conscious attitudes are not prejudiced. An example is in the halo effect, where a person having a salient positive quality is thought to be superior in other, unrelated respects. Gladwell uses the 1999 killing of Amadou Diallo, where four New York policemen shot an innocent man on his doorstep 41 times, as another example of how rapid, intuitive judgment can have disastrous effects.

Our future is greater than our past

Turn on your light (an excerpt) by Ben Okri


The new era is already here:
Here the new time begins anew.
The new era happens every day,
Every day is a new world,
A new calendar.
All great moments, all great eras,
Are just every moment
And every day writ large.
Thousands of years of loving, failing, killing,
Creating, surprising, oppressing,
And thinking ought now to start
To bear fruit, to deliver their rich harvest.

Will you be at the harvest,
Among the gatherers of new fruits?
Then you must begin today to remake
Your mental and spiritual world,
And join the warriors and celebrants
Of freedom, realisers of great dreams.

You can't remake the world
Without remaking yourself.
Each new era begins within.
It is an inward event,
With unsuspected possibilities
For inner liberation.
We could use it to turn on
Our inward lights.
We could use it to use even the dark
And negative things positively.
We could use the new era
To clean our eyes,
To see the world differently,
To see ourselves more clearly.
Only free people can make a free world.
Infect the world with your light.
Help fulfill the golden prophecies.
Press forward the human genius.
Our future is greater than our past.

I can see the future

Maverick psychologist Daryl Bem (see here) is about to publish a paper in the Journal of Personality and Social Psychology (see here) entitled, "Experimental evidence for anomalous retroactive influences on cognition and affect". When translated into English, this paper provides evidence that we can see into the future. New Scientist covered this story in November 2010 (see here).

In summary, it describes a series of experiments involving more than 1000 student volunteers. In most of the tests, Bem took well-studied psychological phenomena and simply reversed the sequence, so that the event generally interpreted as the cause happened after the tested behaviour rather than before it. In one study, Bem adapted research on "priming" – the effect of a subliminally presented word on a person's response to an image. For instance, if someone is momentarily flashed the word "ugly", it will take them longer to decide that a picture of a kitten is pleasant than if "beautiful" had been flashed. Running the experiment back-to-front, Bem found that the priming effect seemed to work backwards in time as well as forwards.

The effects he recorded were small but statistically significant. In another test, volunteers were told that an erotic image was going to appear on a computer screen in one of two positions, and asked to guess in advance which position that would be. The image's eventual position was selected at random, but volunteers guessed correctly 53.1 per cent of the time.

That may sound unimpressive – truly random guesses would have been right 50 per cent of the time, after all. But well-established phenomena such as the ability of low-dose aspirin to prevent heart attacks are based on similarly small effects, notes Melissa Burkley of Oklahoma State University in Stillwater, who has also blogged about Bem's work at Psychology Today.

Obviously the jury is still out on this controversial, yet fascinating study, but kudos to Bem for devising such an ingenious way of exploring the topic using true scientific methodology in a field that has been notoriously in the fringe. Even if this study isn't the smoking gun on precognition, it's acceptance for publication and peer review in such a reputable journal is nothing short of a ground-breaking achievement.

Mihaly Csikszentmihalyi on flow

Great insight. Understand. Bring this into your life. Once you have watched this, watch Martin Seligman (see here).

Musical intervention

Scientists at Glasgow Caledonian University are using a mixture of psychology and audio engineering to see how music can prompt certain responses. See here. Emotions and moods can be influenced by outside forces. This study aims to identify the components that influence specific responses. One application will be to compile personalised packages of musical components to help improve people's wellbeing.

There's nothing new about music therapy. This study is the first to try and model specific components to specific responses. The commercial applications will also be interesting. The retail environment could capitalise on the research to influence shoppers' buying decisions or define new ways of communicating brand empathy. It could also form part of the optimisation of advertisements and assessed by neuromarketing techniques. The opportunities are endless.

I have spoken about the use of scents in influencing human behaviour (see here). Now music.

When losing is winning

He that fights and runs away, may turn and fight another day; but he that is in battle slain, will never rise to fight again.
-Tacitus

Buying without buying

In a recent study published in the Journal of Neuroscience, it was demonstrated that purchasing behaviour is predictable and not dependent upon the level of attention paid to specific products (see here). This is an important piece of scientific research to support Fred Dretske's research around epistemology, specifically Perception without Awareness.

Here is a video where Dretske describes his work. Fascinating.

Brain scans as lie detectors

I have talked about the use of technology that reads brain patterns - and the applications that we are starting to see (see here). This technology is new and experimental. As in all cases, the robustness of the theory is yet to be fully corroborated through rigorous field testing. While the potential uses are unquestionable, the reliability of the application will take time to validate. This week, experts warned that measures are needed to stop brain scans being misused by courts, insurers and employers (see here) as evidence of people lying.

Clearly the technology, in this case imaging technology (not EEG), is courting attention - a welcome indicator of the sign of things to come. But anticipate this boom in commercialising bioscience, with neuromarketing being another application, to be enveloped in ethical debate and government policy.

The paradox of choice

I have talked about the anxiety we feel through being overwhelmed by too much choice (see here). The last decade, driven from consumers' needs for instant gratification, on demand services and personalised products, has created a culture of anxiety full of ephemeral relationships with people and brands. Finally the corporate world has woken up and taking a stand against the world of excess.

Wal-Mart in Canada has started to drop the number of product lines it holds on its shelves. Sales of these product lines has not been affected ie. people still buy the product and and are less wedded to the brand than we may think (see here). Duncan Mac Naughton, chief merchandising officer at Wal-Mart in Mississauga says, “Folks can get overwhelmed with too much variety. With too many choices, they actually don’t buy.”

Regardless of the intent, the outcome clearly does not impact the corporate bottom line. What, though, is the impact on the shoppers' experience? Are they grateful for less choice, are they less anxious or do they feel defeated that their preferred brand is not present so they have to go for brand x? The main thing is that the customer is not always right...and it takes someone brave to put that knowledge into action.

So what does this mean? I believe that we have entered a period of reconcilliation, rationalisation and retrenchment to meet basic needs. We are living in a period of personal responsibility. It is the responsibility of the corporate world to remove choice to help the psychology of society.

Neuromarketing

Neuromarketing is a new field of marketing that studies consumers' sensorimotor, cognitive, and affective response to marketing stimuli. Researchers use technologies such as functional magnetic resonance imaging (fMRI) to measure changes in activity in parts of the brain, electroencephalography (EEG) to measure activity in specific regional spectra of the brain response, and/or sensors to measure changes in one's physiological state (heart rate, respiratory rate, galvanic skin response) to learn why consumers make the decisions they do, and what part of the brain is telling them to do it. Marketing analysts will use neuromarketing to better measure a consumer's preference, as the verbal response given to the question, "Do you like this product?" may not always be the true answer due to cognitive bias. This knowledge will help marketers create products and services designed more effectively and marketing campaigns focused more on the brain's response. This makes neuromarketing and its applied results potentially subliminal. Neuromarketing will tell the marketer what the consumer reacts to, whether it was the color of the packaging, the sound the box makes when shaken, or the idea that they will have something their co-consumers do not.

Here is a video on the subject (you have to wait for the advert to pass - sorry but I can't do anything about it).






Beyond subliminal advertising, Darpa (the Pentagon's innovation department) has invested $4m in an attempt to help soldiers communicate by telepathy. See this link: http://www.wired.com/dangerroom/2009/05/pentagon-preps-soldier-telepathy-push/

This truly is mad science but the ideas are sound. Using EEG, if a device can collect, transmit, receive and translate brain waves, soldiers will be able to communicate by telepathy.

Judge me on my intent

I previously raised the question of judging someone based on their actions or intent. It seems that scientists have taken us one step towards answering this question. When we are faced with a simple task, scientists are able to predict our actions by analysing our brain activity in real time. These simple tasks can be adding or subtracting two numbers. By scanning our brains, scientists can predict our intent before we are consciously aware.

Here is an article from New Scientist that describes the work.

This form of mind reading leads to a philosophical and ethical consideration. If our intent is a true and unconscious reflection of our belief system, do our actions always mirror our intent? The answer has to be 'no'. We have a conscious filter that stops us acting on gut instinct, that forces us to behave appropriately in polite situations. If someone were to commit a crime would they be guilty if their intent was never to take part - perhaps they had been coerced, or felt obliged for some reason?

As we learn more about the brain, society will need to hold these debates. As we, individually, learn more about the brain, we have a responsibility to increase our self awareness and be 1) mindful of our intent 2) conscious of our actions.

Racist? Sexist?

Are we really as balanced and considered as we like to think? Is our thinking process truly rational? Do we have valid defences to our reasoning?

Project Implicit uses the Implicit Association Test to scientifically demonstrate our unconscious prejudiced associations. Gender, race, religion etc.

https://implicit.harvard.edu/implicit/

It is controversial - the data says what it says. We exist in a society of 'equal opportunities' but is this how our minds really work.

Take the tests and challenge your thinking.

Positive psychology

Why settle for 'ok' when you can have 'great'?

Martin Seligman was the President of the American Psychological Association in 1998 and made the theme of positive psychology the basis for his tenure. Positive psychology is the study of optimal human functioning and challenges psychology's historical emphasis on the study of mental illness rather than on mental wellness. Traditionally, psychologists worked according to the disease model eg. curing schizophrenia. But what about nurturing genius and talent?

There are three features to the positive psychology model. These are 1) enjoyment 2) engagement and 3) affiliation. By understanding these three components, it gives us the opportunity to see how they are currently relevant to our lives. It also allows us to see how we can adapt our lives to achieve a 'positive psychology' state. We owe it to ourselves to understand this model and take responsibility for our own mental wellness. This way, we get the most out of life and are happier. This way we each play our role in building a happier community.