Resilient Brain

Resilient Brain

From http://www.nicabm.com/mindfulness-5-ways-to-create-an-anti-depressant-brain/

Written by Ruth Buczynski, Ph.D.

Elisha Goldstein, PhD has identified 5 natural ways to create an anti-depressant brain.

Elisha is a clinical psychologist in private practice, co-founder of The Center for Mindful Living in LA, and author of the book Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion.
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For years now, I’ve studied what helps create more resilience and happiness within us. I’ve looked at my own life, the lives of my clients and students, and the psychological and neuroscience research. 

What I’ve found is that within each and every one of us are a core set of natural anti-depressants. When we intentionally tap into these resources, it shifts our brain activity in ways that can lend itself to shaping an anti-depressant brain. Here are a few suggestions:

1. Mindfulness could reduce depression.
   Mindfulness practice is connected to lower depression scores, and we can actually see why in the brain. When people practice mindfulness they spend less time in the part of the brain that ruminates on the old stories that keep us stuck in the past. Instead, they spend more time connecting to the area of the brain responsible for sensing the world.
2. Self-compassion can powerfully fight anxiety.
   Self-compassion reduces rumination (spending time rehearsing those unhelpful stories from the past) and increases well-being. This is inversely correlated with anxiety and depression.
3. Compassion practices can increase empathy.
   Compassion practices can shift activity to the left prefrontal cortex, and that has been more associated with positive emotions and resiliency. We can also grow the areas of the brain associated with empathy and compassion.
4. Play can be a natural anti-depressant.
   Studies reveal that the act of play as well as creating more enriching environments can give us energy, make us more efficient, and serve as a natural anti-depressant.
5. Living with purpose could reduce inflammation.
   Living with greater purpose has been shown to reduce the expression of genes associated with cellular inflammation. Cellular inflammation is associated with many diseases and depression.

The science that continues to come out about mindfulness, self-compassion, purpose/compassion, play and confidence and their neurological benefits is incredibly motivating.

And I know these effects are real, not only because of the science but because of the thousands of people whose lives have changed as a result of engaging this work. 

But don’t take my word for it – begin to bring these natural anti-depressants into your life, and see what you notice.

Of course, this list just scratches the surface of how to naturally create a more antidepressant brain.

Go Fund Me (Please!)

A Go Fund Me Campaign

Please Donate here.

WHO I AM
I'm Dr. Suzan Thompson, a Licensed Professional Counselor in Virginia. I've been in private practice since 2001 and have worked with many people over the years. I'm known for taking a practical approach to working with folks and teaching them new skills to handle whatever they're struggling with.

BACKGROUND
Several years ago, in early 2009, I developed a deck of cards, the Toolkit for Transformation, out of feeling distraught from struggling with my own personal situation. I was inspired to begin jotting notes about the various tools and techniques I've used in my counseling sessions with clients. Only THIS time, _I_ was the one needing help! 
In the middle of feeling distressed, the ideas flowed. And in a matter of a few days, the cards were born.

Soon afterward, I created artwork to go with the cards. And I sat on them for awhile. 
I figured someone else had done something like it. There were countless inspirational decks on the market.  

Until I was nudged by my friends Amy Frost and Diane Merriam to research more, I'm pretty sure the cards would never have been made.

There were 52 in the original deck and it was Amy's idea to use the phrase, "Use these cards when you don't feel like you're playing with a full deck," adding an element of humor to the process of talking about the cards -- THANKS, Amy!

The deck includes a variety of cognitive, emotional, physical and spiritual tools and strategies for shifting your emotional state. The strategies have been tested by many people and the cards have been positively received. 

Please Donate here.

The most recent version of the Toolkit for Transformation cards were included in a training program, called Heal Trauma Fast (wwwlHealTraumaFast.com), thatI co-created with Amy Frost and Jean Campbell. 

Here are a few videos about what folks said about that training and the tools they learned: https://www.youtube.com/watch?v=zHBSXjhDpmU 

The cards - and the strategies on each one - provide basic tools to help you get unstuck from the difficult situations that life brings. And we could ALL use some extra help at our fingertips these days, don't you think?!

WHAT I'M RAISING MONEY FOR
So far, I've paid for the design and printing of the decks myself, but NOW, I want to develop an app! 

I know there are so many apps on the market, but there's none like the Toolkit for Transformation. 

Can YOU imagine needing an idea for shifting your thoughts or emotions when you're in the middle of feeling stuck and can't think of one yourself? (Honestly, that's what stress does to our brains: hijacks our ability to think straight!) 

Donate here.

An app would literally bring ideas to you at your fingertips!
I also want to print another round of the cards themselves that I can give to participants at workshops and presentations. 

HOW THE MONEY WILL BE USED
First, money will go to my graphic designer, Kevin, who has been instrumental in printing the 2 versions of the cards up to now. The cost for the design and printing of 500 decks is roughly $1500, which includes shrink-wrap packaging.

Next, I need an app developer. The vision is for the app to be both for Androids and for iPhones/iPads. Estimated cost for developing the app for each system is $3-5000. 

Donate here.

HOW SOON I NEED THE FUNDS
My goal is to have the decks printed by March 3rd, and the app completed by the end of 2016.


WHAT THIS MEANS TO ME (AND OTHERS)
I know that praciticing the tools and techniques on the cards in the Toolkit for Transformation have been so helpful for me -- they've made me feel better so many times! -- and they have also helped so many of my clients, too! They've learned to manage and transform difficult feelings, concerns and situations they've faced because the deck is so portable. 

Lately, I've noticed people living with greater stress and anxiety and depression. It seems like our ability to cope has been compromised. 

I want to make sure that PROVEN strategies are accessible to more people. (It would make our world a better, happier place to live in, don't you think?!)

THANK YOU!I'm grateful for any amount you're willing to donate! 

Donate here.

Your donations will help so many people who need quick and easy access to techniques that can shift their mood and mind-set! 

THANK YOU, thank you, thank you!!!

Your Body Speaks Your Mind

Your Body Speaks Your Mind

See http://www.edanddebshapiro.com/your-body-speaks-your-mind/ 

and the book, The Body Keeps the Score

More often that we are aware, our bodies are the first the register information in our life experiences. Below are simple steps to help you begin to facilitate a more friendly, compassionate relationship with your body so you have greater access to its wisdom.

1. Where in the body do you FEEL (sense) what is happening?

2. Begin to identify WHAT the sensation is.
It could be discomfort or anxiety or fear, or tiredness and drained.

3. What does this sensation remind you of?
If nothing comes up, just go to the next step. Maybe something will come to mind later.

4. Let your body know you hear it. (You're developing a friendly relationship, right!?)
It can be a simple, "I hear you."
Or maybe something like, "Thanks for letting me know. I'm handling it now."
Or a comforting statement like, "It's ok to remember the past. It's useful information for now."

5A. Ask yourself, "What do I need now?"
What's the bottom line about what's happening?
Maybe it's about having different expectations than others that need to be clarified.
Perhaps there's a "disconnect" happening: within yourself or within a relationship.

THEN (try "Shake it Off")

5 B. Ask, "Do I really need it NOW?"
Sometimes it FEELS like it's urgent, but maybe it's possible to wait a bit.

THEN

5 C. What else can I do? (If I can't get the need met.)
Try writing/journaling, or moving your body to music, or DO NOTHING.

Notice what happens to your body and the situation as you work through this process.

(Let me know how it goes!)

Practice Until You Become It

Practice Until You Become It

Known by others as "Fake It 'Til you Make It"

When we begin something new -- whether it's a new way of doing a task or applying a new skill or tool -- there's often a part of us that resists the process.

Its said that experts in their field practice for some-odd 1000 hours to become good. (And if you're like me, that'll be like a gauntlet, tossed to challenge me to doing it in less time!) 

The truth is, when you think back on those activities you've done well, it has taken a whole lot of effort. Maybe you even had fun or a got a few scrapes learning to ride a bike?

Personal transformation is no different. 

Understand that for each of the strategies in this Toolkit for Transformation deck may need some practice on your part before it's something you'll integrate into your own regular routine.

So, practice, practice, practice until you become it and IT becomes you!

We are All a Little Broken

We are all a little broken.

But the last time I checked,

broken crayons still color the same.

~ Trent Shelton

Remember that we all have broken parts, but it doesn't mean that we ARE the broken parts! Often we forget that we're so much more than that.

What if you remembered that the brokenness inside you couldn't really keep you from being your best self?

What step will you take now, with this in mind?

What is happening now…

What is happening now…

Remember, what is happening now is not all of who I am.

Even in the middle of this, I AM also

(name 3 positive qualities to describe yourself)

_____________,

_______________,

and

___________.

As I am, I AM the embodiment of love.

St. Jude's Novena

St. Jude’s Novena

This is a powerful prayer that’s said

9 times a day for 9 consecutive days

(you don’t have to be Catholic!).

May the Sacred Heart of Jesus be adored, glorified, loved and preserved throughout the world now and forever. Sacred Heart of Jesus: pray for us. Saint Jude: Worker of Miracles, pray for us. 

Saint Jude: Helper of the Hopeless, pray for us.

It’s requested that you publish the prayer in exchange for answers given.

Notice any shifts you may experience -- either internally or externally.