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CBT is a type of psychotherapy which has shown very positive effects on conditions such as depression. However, when it comes to pregnancy, CBT is very useful even if you are not feeling depressed, as it will help you accept and understand your new situation better and can truly prepare you for the new joy in your life the baby. This approach has been constructed around the belief that our thoughts influence our actions and therefore negative thoughts result in negative actions. However, this therapy is not simply a "positive thinking" approach; it goes much deeper than that. CBT examines the thoughts that you tend to have and helps you build a positive outlook on life, which is incredibly useful when it comes to fighting depression. Negative thoughts, such as "Why does this always happen to me?", result in negative experiences and behaviors, such as falling victim to depression. That is why CBT aims to transform negative thoughts into positive and more realistic ones, such as "Yes, this situation isn't the easiest one, but instead of feeling defeated, what can I do to feel happy?" CBT can also be very helpful when preparing you for the arrival of your child as this life event, as exciting as it is, can also be very stressful and overwhelming and could, in itself, be the cause of depression. In these cases your therapist will help you find the deeper meaning behind thoughts such as "I am afraid I won't be a good mother" and transform them to healthier views such as "Everyone makes mistakes and I will probably make some too with my child, but that's OK because I will always do my best to be a great parent." As we mentioned above, depression during pregnancy is often the result of relationship problems or an inability to understand and accept the new situation you are in. CBT can be really useful here because it finds the underlying reasons for your problems and helps you turn things around. This depression treatment approach is relatively new, but it does hold promise and it is safe for pregnant and breastfeeding women. This type of therapy is especially useful in the winter season, or when your condition will not allow you to expose your skin to sunlight for too long. Basically, bright light therapy means exposure to very bright lights, using a special light box (simple home lighting is not enough) at illumination level of 10,000 lux, most commonly for 30 to 40 minutes. The operating principle of this therapy is based on the fact that our body works in an interesting way light stimulates it to release hormones that make you feel happy and even euphoric. If your living situation allows it, you can choose the natural way spend more time in the sun and in nature. The scientific explanation behind this interesting phenomena is that people are able to function best during the day and are very dependent on the warmth of the sun. That is why over time our brains have adapted to seek light and to ensure that we do that, we have evolved to feel pleasure when exposed to it. Even though bright light therapy has not yet be proven successful in all depression sufferers, it does help over half of the people who try it, as was discovered by a study conducted by the Medical Journal of Psychiatry in 2005. So, if you are a pregnant woman suffering from depression, give it a try.

summary: Try Cognitive Behavioral Therapy (CBT) to change your thinking. Turn to CBT to prepare you for your child, too. Try bright light therapy. Alternatively, spend more time outside.

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Goals should be definitive and if possible, include numbers that can be measured later to assess progress effectively. Avoid generalizations or wording that can be interpreted several different ways. Specificity in improvement goals will prevent misunderstandings of expectations between you and your employee. Some examples of specific goals are: "Employee will produce at least 150 units per month." "Employee will clock in for work no later than 9:00 a.m. every day." "Employee will have no more than one calculation error per report." Any resources that your employee has access to should be listed (and possibly explained). This helps you document that you've provided help for the employee and gives them an idea of the tools that can help him or her to improve. Make sure the employee is aware of these supports and how he or she should use them appropriately. These resources can include funds, training materials, time away from normal responsibilities, or other people's time and expertise. For example, an employee who is struggling with time management could be given access to an administrative scheduling tool that helps organize and set time goals for work completed. This will keep the employee on track in achieving the goals in his or her plan to make steady progress toward overall performance improvement. State the start and end date in the employee's performance improvement plan, usually a 30-90 day period. Provide dates in between the start and end dates and identify benchmark goals to be met on those dates. To avoid any confusion on the part of the employee, be as specific as possible in how you will evaluate his or her progress toward achieving goals. Different goals will require different methods of measurement. For example, if improved attendance is the goal, state how you will keep track of an employee's attendance. Some examples are: "Employee will clock in using _______ computer software; supervisor will review attendance records on this program." "Employee will report to supervisor at the start of each work day." Include the specific actions that you will take if the targets are met or unmet by the end of the performance improvement plan. Your employee should be made fully aware of what will happen when the plan ends, so that he or she knows what to expect in moving forward. Some examples of consequences include: "Employee is on probation until he or she successfully completes at least three of the five targets outlined in performance improvement plan." "Employment will be terminated if two or more targets outlined in performance improvement plan are not met." "Employee will be reassigned to the position of________if all targets outlined in performance improvement plan are not met." It's important to review a performance improvement plan thoroughly with your employee so that you both understand and feel comfortable with the terms of the plan. This is an agreement between two parties and can serve as a legal document in the future, if necessary. Provide the employee with a copy of the performance improvement plan. Verbally walk through each aspect of it with him or her. Allow the employee to respond and give feedback. Make any necessary adjustments to the plan to ensure it meets the needs of both parties. Get verbal affirmation from the employee that he or she fully comprehends the terms of the plan. Sign off on the plan with your employee to acknowledge its receipt and review.

summary: Establish specific, measurable improvement goals for your employee. Include a detailed list of available resources. Create a timeline to achieve performance improvement goals. Identify the metric that will be used to measure progress. State the intended consequences following the completion of the performance improvement plan. Review performance improvement plan with your employee.

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ClipGrab is a free Mac app that lets you save YouTube videos to your computer. ClipGrab is a good alternative to QuickTime because you won't have to sit through the video while it recordsyou'll just enter the URL and the app does the work. You should be able to click its name at the bottom of your browser. If you don't see it, double-click the installer in your Downloads folder. It'll be in the Applications folder. It's near the top of the window. If you haven't already done so, bring up the video in your favorite web browser now. To copy the URL, click the address bar to highlight it, and then press Command+C to copy. To do this, click back over to ClipGrab, click the typing area, and then press Command+V to paste. If you have a different video file preference, choose that instead. It's below the URL you pasted into the blank. ClipGrab will download the YouTube video to your computer's default Downloads folder.
summary: Go to https://clipgrab.org and click Free Download. Open the ClipGrab installer. Drag the ClipGrab icon to the Applications folder to install. Open ClipGrab once the installation is finished. Click the Downloads tab in ClipGrab. Copy the address of the YouTube video you want to download. Paste the copied URL into ClipGrab. Select MPEG4 from the "Format" menu. Click Grab this clip.