What is A Life Coach?

A life coach encourages conversations that promote reflection and answers from within. They also assist through necessary steps to achieve a client’s personal goal. Life coaches are a type of wellness professionals who help people attain greater fulfillment through communication and mentorship.

The estimated that there were approximately 71,000 coach practitioners in 2019 globally. This was a 33% increase compared to the 2015 estimate, as coach services gain popularity around the world.

The Difference Between Coaching and Counseling

Similar to coaching is the term counseling. The two have elements that overlap, although coaching is action-oriented while counseling is coping-oriented.

What Kind of People Benefit From A Life Coach?

A life coach can lead us to answers and perspectives that we wouldn’t have found on our own. If you’re the following type of person, you can benefit from a personal life coach:

People Who Want Change

We all have different struggles; family, friends, romantic, career, academics, etc. If you’re looking for a change but don’t know where to start, a coach can be helpful. On the other hand, if you’re happy with life as it is and don’t need much change, a coach may feel like a waste of time.

People Facing Stressful Situations

Are you feeling stressed from work or school? A coach can set you on a more mentally sound path. One university study reports that coaching helps with stress reduction. A coach can guide you through finding the stress cause and advise the best approach. This helps set a better trajectory towards recovery and a healthier mental state.

Benefits of Having A Life Coach

A coach not only “teaches” you, but helps you recognize what YOU think. They help you take your own initiative towards making better decisions. The following are some of the benefits to having a life coach:

The Ability to Proactively Solve Problems

Coaching helps draw out answers that are deep within us. To do this, a coach will repeat dialogues focused on what possible blocks are, what to do, and how to plan towards a goal. A client can transform their mindset from passive to proactive through the repetitive exercises and learn how to face challenging circumstances.

Better Communication Skills

Excellent communication skills are vital in any kind of working environment. Repeated coaching sessions train clients to become better communicators. It also helps a client better understand the ‘intentions’ behind what others are trying to communicate. Communication skills gained through sessions will help anyone become a more proficient business person.

Entering ‘the Zone’ for Optimal Performance

A ‘zone’ describes a hyper-concentrated state where we become fully immersed in whatever we are doing. Anyone can ‘enter the zone’ through sports, business, academics, or hobbies.

Coaching sessions can help people gain clarity in how to visualize a path to success. The sessions help with continual positive thinking which makes it easier for a person to enter a flow state to give optimal performance. A positive mindset also combats negativity to keep our mental states calm.

How Can I Try A Life Coaching Session?

How can we take advantage of the benefits and enroll in a coaching session? It starts with finding a life coach that matches your goals. There are tons of organizations and websites that list coaches based on needs. Try to pick someone that you feel compelled to work with or someone who has the credentials and specialty for your challenges.

Differences like in-person or online sessions, price, and available time frames all will contribute to a decision.

Can an AI app provide coaching sessions? Try SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Self-Help Through Coaching Sessions

Although there are many proven benefits to having a life coach, every individual is different in what they can gain from it. Trying a few trial sessions could never hurt in seeing if it’s something you really want to proceed with.

Bottling your thoughts and feelings can lead to mental stress. Give life coaching a try to explore and transform parts of yourself you never knew.

Reference:

Matsuda, T., & Tsuda, A. (2014). Application of Coaching on Mental Health Care of Japanese Language Teachers. Kurume University Psychology Research, 13, 87–94. https://ci.nii.ac.jp/naid/120005704920/en

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Art therapy is a form of therapy that utilizes artistic expressions and exercise as a way to heal and relax. It is an exploration of creativity and self-expression. While most therapies rely on clear verbal communication, art therapy exercises can be rather abstract and indefinitive in comparison. Art has always been a powerful means of expression beyond words. So if you’re stuck with expressing your feelings verbally, this can be a helpful healing solution. You can also read our post, The Power of Self-Expression – An Intro to Art Therapy, or Dance to De-Stress: Does Dancing Release Serotonin? to get a better idea of some of the therapeutic benefits of artistic expression.

The term ‘therapy’ makes it sound formal and complicated. However, in reality, you don’t need to be an artsy person or have any experience in art to try these art therapy exercises. In fact, the less knowledge you have in art, the easier it will be to let it all out. This is because we are often confined to the preconceived notions of how “art should look”. This article lists a few fun activities that you can easily try at home on your own.

If you would like to learn more about art therapy as a concept and its therapeutic benefits, check out the article below.

1. Visual Journaling

Visual or creative journaling is a form of journaling that extends beyond verbal writing. This art therapy exercise in creativity can be a combination with words, but usually, the main means of expression is focused on the visual language. You can draw, cut, paste, color, and scribble however you feel – explore your creativity! In fact, Carl Jung, known as the founder of analytical psychology, kept a visual journal. This was because he believed it connected with his inner feelings and subconscious thoughts. Studies show that keeping visual journals is especially helpful for trauma, loss, and stress. Moreover, some people choose to keep multiple visual journals with different themes and purposes. It’s a private safe space for you to explore your thoughts and share your feelings. A notebook won’t ever judge, so there’s nothing to hold you back from creating an open and honest dialogue in it!

Materials: A blank notebook for journaling, markers, pens, pencils, photos, cut-outs, glue, and anything else you’d like to include. There are no limits on what materials you can use.

Start keeping a regular record of yourself in a visual format through this journal. If you are unsure of how to start, search keywords such as “visual journal ideas” or “creative journal ideas“. This will give you plenty of options to play around with and explore your creativity.

2. Create a Visual Music Piece

Are you usually more of a sound/music person than a visual? Then this is an excellent way to deepen your relationship with music while increasing sensory awareness and encouraging emotional expressions. Lyric-free instrumental music is considered most effective in this exercise because lyrics can distract from the relaxation process.

Materials: Blank paper, markers, pens, brushes, watercolor paint (A fluid coloring medium is highly recommended), and lyric-free instrumental music to listen to.

First, relax and pay attention to the sounds of the music to get into it. Then, choose one or more of the art therapy exercises below to try and create your art piece.

• Imagine what the music would look like in abstract colors, shapes, and lines. If you prefer a more definable image, you can imagine a story or symbol that comes to mind about the music. Paint it all out – and let your inner creativity shine through. There are no restraints in how you can picture the music or what the sounds mean to you.
• Simply put your pen onto the paper, and move it in sync with the rhythm matching the music. Soft rhythms may encourage you to draw smooth waves, while fast sharp rhythms may direct you to sharp short straight lines. Color and thickness of the lines can also play a role in expressing the visualized rhythm.
• Tune into emotions and sensations that arise as you listen to the music. What feelings emerge as a response to this music, and what does that look like? Paint and draw out these elements individually or as a cohesive piece that comes together as an image.

3. Draw in the Dark – Free Yourself From Restrictions

If you are feeling nervous or pressured about how the ‘looks’ of your artwork will turn out, then this is the perfect art therapy exercise for you! Try this activity in complete darkness, or with a blindfold if necessary. Taking away your visual sensory will silence the judgment of your inner critic, therefore allowing intuition and other sensories to take over the process.

Materials: Blank paper, markers, pens, and crayons.

1. Create a dark setting in which you have no vision, or blindfold yourself.
2. Either preselect a color and medium that resonates with you or choose a medium in darkness using your intuitive sense of touch.
3. Take a moment of mindfulness to pay attention to your breath and body. Imagine a chord from your heart connecting to your choice of medium in your hand.
4. Draw – you can draw an image that comes to mind, a sense of feeling, or just enjoy the various movements of your hand against the paper. Don’t think about the outcome. Let your body movement and feelings take over – your inner creativity will shine through.
5. Take a look and surprise yourself when you finish! No need to judge if it’s good or bad because the focus is on the experience of mark-making.

4. Map Your Future – A Vision Board

Have you ever dreamt of what life could be like? In fact, a vision board serves as a perfect motivational reminder of your inspirations and aspirations. In positive psychology, visualization is known to assist problem-solving while improving mental and physical health. As a matter of fact, deliberately aiming your intentions towards your desired experience of the future creates better success rates. Professional athletes also commonly use visualization techniques as part of their mental training. Putting yourself in the headspace of an ideal future can also act as a “mental vacation” experience. If you feel a bit stuck and unmotivated at the moment, this could be a good activity to try to boost your sense of creativity and motivation.

Materials: Poster size paper board, markers, pens, scissors, glue, and a collection of words and images of your inspiration and dreams.

1. Print out or cut out your collection of images and words so that it’s prepped for collaging.
2. Layout everything on your board. There are no rules on how to make it, but make sure that it conveys the feelings you want to achieve when you look at it.
3. Collage the pieces on with your glue, add in your own drawings, or handwrite words as needed.
4. Put it in a visible spot as a daily reminder of where you are headed in life. Practice visualizing your dreams as you look at them.

Here’s also an excellent video on how to create a vision board explained by a certified art therapist.

5. Gift an Expressions of Gratitude

Research indicates that thank you letters have positive psychological effects on both the sender and receiver. Specifically, focusing on expressions of gratitude can combat depression, ease pain, improve heart health, reduce inflammation, and alleviate anxieties. Long-term habits of writing out gratitude also create powerful changes in our mental and physical health. A thoughtful handwritten letter maximizes the benefit because it requires time to consider your thoughts of gratitude deeply. If so, what better way than to combine your thank you’s with your personal touch of creativity? This art therapy exercise can also help you nourish your relationship with the people you love.

Materials: Card stock paper, markers, pens, collage materials, glue, postage stamps, and envelopes.

1. Think of someone who you want to express your thanks to. Vividly reflect on the beautiful experiences you’ve shared with them and the feeling of gratitude towards them.
2. While reflecting on these positive memories, think of the colors, images, and words that connect with what you felt during these experiences.
3. With the inspirations and materials available, create an original postcard with drawings and collages. Include your story of appreciation so that the receiver understands why they are being thanked.
4. Put your art postcard inside an addressed and stamped envelope. You can add more and customize the envelope too if you prefer.
5. Mail it out to the person.

One Step Further in Art Therapy Exercises

If you seek further deep healing through art therapy exercises, I encourage you to participate in a group or individual session guided by a certified art therapist. I’m no art therapist, so I’ve compiled these art therapy exercises as a suggestion based on common practices among art therapy communities. Professional art therapists are capable to further assist you if you want to explore deeper.

As an additional activity to all of these art therapy exercises, you can have a dialogue with yourself and the completed artwork. Try writing about your experience and results on a piece of paper. You may find words for what was hard to verbalize before. Perhaps you will also discover hidden emotions deep within that were hard to recognize. It’s okay if you still cannot find adequate words to verbalize everything. Focusing on the art will at least give you a new refreshing perspective and a pleasant outlet for self-expression and creativity.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

A Thanksgiving Art Therapy Exercise For Groups or Individuals: Thank You Cards. (2015, November 26). Retrieved June 29, 2020, from http://www.arttherapyblog.com/art-therapy-activities/art-exercise-groups-individuals-thank-you-cards/#.XvmBFJMzbzV

Baumgartner, J. (2011, November 8). Visualize It. Retrieved June 30, 2020, from https://www.psychologytoday.com/us/blog/the-psychology-dress/201111/visualize-it

Frank, P. (2016, September 26). 37 Art Therapy Techniques For De-Stressing This Season. Retrieved June 29, 2020, from https://www.huffpost.com/entry/art-therapy-techniques_n_56562017e4b072e9d1c19f9b

Hagan, P. (2018, November 19). How saying thank you can help to ease depression. Retrieved June 29, 2020, from https://www.dailymail.co.uk/health/article-6407319/How-saying-thank-help-ease-depression.html

Harvard Health Publishing. (2018, December). Writing a thank-you note is more powerful than you think. Retrieved June 29, 2020, from https://www.health.harvard.edu/mind-and-mood/writing-a-thank-you-note-is-more-powerful-than-you-think

Malchiodi, C. (2013a, October 23). Visual Journaling, Self-Regulation and Stress Reduction. Retrieved June 30, 2020, from https://www.psychologytoday.com/us/blog/arts-and-health/201310/visual-journaling-self-regulation-and-stress-reduction-0

Malchiodi, C. (2013b, November 19). Top Ten Art Therapy Visual Journaling Prompts. Retrieved June 29, 2020, from https://www.psychologytoday.com/us/blog/arts-and-health/201311/top-ten-art-therapy-visual-journaling-prompts

Mehlomakulu, C. (2017, May 27). Music and Mindful Art. Retrieved June 29, 2020, from https://creativityintherapy.com/2017/05/music-mindful-art/

Shultis, J. (2018, January 3). 20 Art Therapy Activities You Can Try At Home To Destress. Retrieved June 29, 2020, from https://www.lifehack.org/articles/lifestyle/20-art-therapy-activities-you-can-try-home-destress.html

Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2016). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. Retrieved from https://doi.org/10.1080/10503307.2016.1169332

Youhjung. (2020, January 9). How to Make a Vision Board – An Art Therapy Activity. Retrieved June 29, 2020, from https://www.thirstyforart.com/blog/vision-board-art-therapy-activity

The post Art Therapy Exercises: 5 Easy Methods to Try at Home appeared first on SELF MIND.

What Is Cognitive Behavior Therapy (CBT)?

Cognitive Behavior Therapy (CBT) is a type of talk therapy that focuses on a person’s cognitive distortions (e.g. thoughts, beliefs, and attitudes) and behaviors, to improve emotional regulation.

For example, when something occurs in our life, we make decisions and judgments based on our past experiences. The reactional thoughts we immediately have are called automated thoughts. These automated thoughts are usually grounded and rational. However, when people are under extreme stress or exhaustion, these thoughts distort negatively. This issue can be solved by focusing on these thoughts to understand what is realistic and not. The repeated process of this can create a balance within our mental thoughts.

Still, this is not an easy process. It requires a trained professionals’ guidance to provide the insight and perspectives needed. In reality, there are not enough professionals to handle the rising demands of mental health assistance that are required.

Therefore, online sessions are becoming a popular way to provide CBT for those in need to increase the number of patients that can be taken care of. The effects of online versus in-person sessions have been an interest of study for researchers.

Online CBT Sessions

Among the online CBT sessions, there is research particularly looking into how artificial intelligence (AI) might be helpful for facilitation.

A company divided their testers into 3 groups and tried CBT in the following different ways:

Group 1: An online CBT session with no other person involved. The user just answers questions and learns on their own without any feedback.

Group 2: The user receives advice through an AI capable of natural language processing. The AI will provide advice based on what the user has written and show empathy through the facial expressions of a woman that appears on the monitor. If the user is vague in their description, the AI asks to rewrite their answers.

Group 3: A control group where they do nothing.

What were the effects of these different methods?

The Surprising Effects of AI

Results showed that Group 1 had the best immediate short-term results for relieving depression, but many did not stick to the sessions after a while. On the other hand, Group 2 had better results in the long run with a significant reduction in severely depressed patients.

Why would Group 2 have a better long-term outcome when there was no immediate effect?

Feedback Creates Motivation

A survey asked why people quit their online CBT sessions and most answered, “I don’t understand what I’m doing” or “I want feedback.”

In Group 2, the natural language processing AI was able to empathize with their users and gave feedback that they needed to rewrite their answers if the content was weak. This kind of feedback is thought to be the reason why users felt the motivation to continue.

Online CBT Sessions Have Low Immediate Effect

There were low immediate improvements felt through online CBT sessions. Why is this? There are a few possible reasons:

• There were limits to the natural language processing and the AI was not able to empathize with the user sufficiently
• When users were asked to “rewrite,” it seemed like they were being corrected
• The correction to rewrite answers wasn’t necessarily the best way to understand feelings

Find A CBT Session Fit For You

There are still improvements to be made, but CBT through AI has big potential to significantly improve symptoms of depression. If the AI evolves enough to empathize and give better advice, many people can benefit from its use.

It’s not that far into the future that our online technology will become essential in meeting our individual mental needs.

References:

Mirai, S., Sekizawa, Y., & Takebayashi, Y. (2017, May 23–26). Can Artificial Intelligence Heal Human Hearts?：A randomized controlled trial on the effects of internet-based cognitive behavioral therapy with natural language processing on depression [Presentation]. The 31st Annual Conference of the Japanese Society for Artificial Intelligence, Aichi, Japan. https://www.ai-gakkai.or.jp/jsai2017/webprogram/2017/pdf/98.pdf

Cognitive behavioral therapy. (2016, September 8). National Center for Biotechnology Information, U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK279297/

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Many people love movies, music, paintings, and other artists’ works as entertainment and/or relaxation. While the enjoyment of other people’s art is a great stress-reliever in itself, self-expressive art therapy has its own positive effects on mental health.

Stress Relief Through Self Expression Therapy

When we think of creativity, we may think of it as a profession like writing novels, painting, or composing music. This gives the impression that it’s something complex. In reality, creativity is simply giving shape to your inner self and outwardly expressing anything that comes from within. Free expression of our inner feelings leads to a sense of satisfaction and accomplishment. While it’s an effective method of relieving stress, many of us have limited opportunities to do so.

Social media is an easy place where we can share our experiences and feelings in the form of photographs and short sentences. However, the public visibility of it may limit our output. The fear of embarrassment and criticism makes it a difficult place to present ourselves freely. Therefore, art therapy using expressive art is a very effective method of stress relief. Self-expressionism has many positive effects in terms of mental health.

What Is Art Therapy?

In general, art therapy aims to nurture self-awareness and growth through the act of drawing. Regardless of your skill level or experience, drawing can be effective in stress relief through the act of artistic self-expression. There’s also “Arts Therapy,” which refers to painting, music, dance, drama, and poetry. Therapeutic art has gained interest over the years, and many medical facilities have implemented all kinds of arts therapy including, but not limited to, painting therapy, miniature-crafting therapy, etc.

Self Expression in Art Therapy is Good for the Brain

Art therapy can improve our blood circulation because we move our fingers and activate the brain. The neurotransmitter dopamine also increases, promoting a sense of calmness in the brain.

An experiment measured cortisol levels in the saliva of participants before and after a drawing class. Cortisol is also known as a stress hormone and it increases when we feel stressed. Results showed that cortisol levels decreased by more than 10% in approximately 60% of subjects after the class.

Self-expression gives us a sense of fulfillment and satisfaction. Therefore, self-expression therapy through drawing is a great method of stress relief. It’s an easy practice to incorporate into our daily lives because we can draw anytime, anywhere. Just as long as we have a pen and paper. This, therefore, makes it an excellent self-care exercise.

Easy Art Therapy Through Coloring

Drawing is a useful self-care method, but you may end up feeling more stressed if you feel like you’re not any good at it. If that’s the case for you, may I suggest coloring? Coloring in your favorite colors can make you feel relaxed and relieve the stress that you’re holding onto.

All you need to do is pick up your favorite colors and fill in the pre-drawn outlines in a coloring book. It’s not nearly as difficult as drawing from scratch. You don’t have to think too much, so you can relax and simply shift your focus to coloring. For instance, try using different colors that reflect your mood and create a unique piece of expressive art. This is a great method of stress relief through self-expression if you’re not confident in drawing. Moreover, there are many coloring books for adults available at bookstores or online. Coloring is a great easy starter in art therapy for stress relief. Let’s give it a try!

Self-expression therapy using art is easy, relaxing, fun. What’s more, it’s very good for our mental health. For a more detailed dive into how to practice art therapy, check out the article below. Try a few different exercises in expressive art and see which one works for you!

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Nakamichi, Y., Samejima, M., Shouzhi G., Sugiura, T. Picture therapy and the evaluation of its effect on relaxation by salivary cortisol. (2006). Bulletin of Department of Nursing, Seirei Christopher College. (14), 169-176. https://ci.nii.ac.jp/naid/110005857929

Ito Rumi. Thoughts on Art Therapy and Art Education. (2014). Human Relations. (13), 139-152. https://ci.nii.ac.jp/naid/110009884320

The post The Power of Self Expression – An Intro to Art Therapy appeared first on SELF MIND.

Light Energizes Our Minds

Various studies have shown that sunlight plays a vital role in maintaining physical and mental health. The human body produces vitamin D when exposed to ultraviolet light. Vitamin D assists the formation of our bones and teeth. Its intake prevents osteoporosis and other autoimmune diseases.

Our retina also regulates the body’s internal clock by processing sunlight. In fact, research shows that human life rhythm does not follow a 24 hour cycle. Our environments determine our wake and sleep cycle, and it actually slowly shifts by an hour every day. This shift can be prevented when we process light through our retina. Sunlight allows the brain to perceive day and night, adjusting our circadian rhythm to a 24 hour cycle in accordance. Therefore, the sun creates a significant impact on our body by gradually getting brighter in the early morning, and darker in the evening,

Winter Depression and Sunlight

Sunlight feels intense during the summer, but can feel weak during the winter. This soft winter light is a bit troublesome in terms of regulating our internal clock. Seasonal Affective Disorder (SAD) is a type of depression that manifests in the fall and winter. It’s difficult to notice its onset, but those who suffer from it tend to feel inexplicably sad, finding themselves a lot more sleepy. Other symptoms may include overeating and unintended weight gain as a result. Many species eat a lot of food in the fall to hibernate in the winter. We would think that this behavior only applies to wild animals, but in fact, humans can also show similar symptoms. Of course, a big part of it is the low temperature, but weak winter sunlight contributes significantly to these symptoms.

A nationwide study in the United States found that the number of people with Seasonal Affective Disorder increases with higher latitudes. With significant differences in sunlight hours depending on the seasons and regions, we can see that sunlight impacts our emotional health and life style.

Light Brightens Our Soul

An effective method for treating Seasonal Affective Disorder is light therapy. Patients are exposed to light that is much more intense than the usual fluorescent lighting at home. A special room is used, exposing the patient to this high-intensity light for 1~2 hours a day, every day for a week. It’s important for the light to reach the retina, so the patient needs to look at the light for 20~30 seconds every minute. This makes it sound like it’s a special therapy that’s inaccessible for most people. Fortunately, that’s not true. Tabletop lightings are now available so that we can replicate this high-intensity light therapy at home.

Light; More Than Just Seasonal

Light therapy is not only for seasonal depression. It’s been scientifically proven to work for generalized depression as well. Patients with depression who did not respond well to medication, had symptoms of sleep deprivation, and a loss of appetite, all reported better results through light therapy. Some patient started to feel lighter after a week of receiving high-intensity light therapy. After two weeks, patients were able to go out for walks. After four weeks, their symptoms of depression were almost completely gone. Many of us generally feel better after sunbathing, but most of us don’t recognize the phenomenonal medical significance and benefits we gain from sunlight alone.

How to Incorporate Sunlight Every Day

1. Open your curtains.

Rain or shine, open your curtains every morning after waking up. It’s imperative that you bathe in the morning sunlight, especially if you use blackout curtains. Even if you feel half-asleep, incorporate this act into your daily routine. If possible, leave the curtains open until the sun gradually goes down. This will help your body maintain a proper circadian rhythm. Also, if the sky is sunny, consider opening the windows to ventilate the room. Allowing fresh air into your house can improve concentration and reduce the risks of viral infections.

２. Go on a walk.

Daily walks helps with our mental and physical health. Healthy amounts of sunlight exposure will help produce vitamin D, maintaining the formation of your bones and teeth. Going for a walk also alleviates our symptoms of physical discomfort and depression from being home all day.

The relationship between sunlight and the human body are magical. Let’s try to actively incorporate sunlight to maintain a healthy lifestyle.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Kamei, Y., Enomoto, T., Akiyama, Y., Uchiyama, M., Okawa, M., & Urata, J. (1998). A Case of Non-seasonal Depression Improved by Bright Light Therapy. Japanese Journal of National Medical Services, 52(10), 614-617. doi: 10.11261/iryo1946.52.614

Miyauchi, M., & Nakajima, H. (2013) The solar exposure time required for vitamin D3 synthesis in the human body estimated by numerical simulation and observation in Japan. Journal of Nutritional Science and Vitaminology, 59, 257-263.

Murakami, J., & Yamada, N. (2002). Light and Mood. Journal of the Illuminating Engineering Institute of Japan, 86(6), 378-380. doi: 10.2150/jieij1980.86.6_378

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