https://www.reallifepsychology.org/home daily 1.0 2021-12-01 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/301b87c1-a0c2-4a34-b980-65000c8c09bc/26979.jpg Home - What we do Find out about what we do, what our goals are and the kinds of projects we have been delivering https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/51b7baab-c98b-4340-bc00-2f89a0f71a74/3495739.jpg Home - Who we are Find out about who we are https://www.reallifepsychology.org/what-we-do daily 0.75 2025-06-17 https://www.reallifepsychology.org/projects daily 0.75 2024-11-27 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614174458081-MC0CWCUO22POGCH5ANFD/exeter-banner.jpg Projects https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614174803741-VUHUEE3RA45J0YQ28YC8/Reflection.png Projects https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614175852985-GID74ZO8JCU3EJR7YYGY/Toolkit.png Projects https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614175508533-IV5GXZWV6J7834I5G3VB/Training.jpg Projects https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/5a4c6b6a-d095-4942-8197-047ec0f4fe45/21725+BRAIN_press-ups.jpg Projects https://www.reallifepsychology.org/partners daily 0.75 2025-06-17 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614176506321-CFBCM69U51K9QWLA0K4X/Lottery.png Partners https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614176373643-11RXSURM2YTOD8UG4NNF/ECC.png Partners Many thanks to Exeter City Council for their continued support and funding of psychology services for the homeless population of Exeter. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614608111954-ABGUA5D3DKZNLTQQ7YVF/SHA-logo.jpg Partners https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614176611778-16B881SGLM296XRP2WEW/St-P.jpg Partners - Make it stand out The people who started it all off, many thanks to St. Petrock’s for creating our very first psychology clinic. http://stpetrocks.org.uk https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/c8c1a046-5b77-49d3-b689-59f9b2ca0180/Freepik.png Partners - Make it stand out Many thanks to Freepik for their great illustrations https://www.freepik.com https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1614176568360-AYMEXEK923IR0I8CUSRM/JH.jpg Partners https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/cfd1bf23-40e6-4e72-bb1b-d8a1056d0615/Barba+Creative.jpg Partners - Make it stand out Many thanks to Barba Creative for their highly recommended branding and design work, and especially for making Train Your Brain look like you want to read it!! https://barbacreative.com https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1627055581707-K15MJFRYVAY9NYG9S5NO/BCHA.png Partners https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/3442aabb-c5b4-42e1-9361-3af008cbb0c5/Colab.png Partners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/d1bed7e6-9c60-4e1e-a31d-c22563a4c78f/EDP.jpeg Partners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.reallifepsychology.org/who-we-are daily 0.75 2025-06-17 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1626605097056-T12MWNK8289HL5JHPMFL/RLP+-+Staale.jpg Who we are - Ståle Rygh Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1626605842103-XY9YOXXC26WFIRVGUSFF/RLP-85185.jpg Who we are - Adam Morgan Director Adam qualified as a clinical psychologist in 1999. He has worked since this time in a wide range of roles mostly within NHS services for working age adults struggling with mental health difficulties. These have included working as a therapist, supervisor, trainer and service lead. Adam has had a longstanding involvement with community psychology projects and in particular the homeless sector. In recent years this has led to working more within the third sector and eventually to setting up Real Life Psychology CIC, in March 2019, with Ståle Rygh, a long-standing colleague and friend. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1626605202993-Q7JIFJSW58WEVVGBE3VY/RLP-Duncan.jpg Who we are - Duncan Moss Duncan has been a Clinical Psychologist since 1991. Having worked in the NHS in Adult Mental Health Services, Duncan moved to Plymouth University and worked for 15 years on the Doctorate Psychology Programme, teaching Critical Psychology and reflexivity. His long standing interest in Buddhism, led to him training as a Mindfulness Teacher, which he has been offering for the last 20 years. In recent years he has focused on supporting staff experiencing burn out. He has a long standing interest in making Psychology more empowering, socially aware, and reflective. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1626605246553-MSERDDSVAPTJ9UC14RGC/RLP-Anneli.jpg Who we are - Anneli Beesley Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1626605368193-7AX6WORZP01UWDEPLBYT/RLP-Alex.jpg Who we are - Alex Hunt Alex started his career working with children and adolescents in the NHS, and worked on specialist early intervention projects designed to support healthy development and improve children's life chances. Since qualifying as a clinical psychologist in 2007, Alex has developed a strong interest in trauma informed approaches, working in the NHS with adults and more recently with those whose trauma has led them into the criminal justice system. Alex is committed to principles of social justice and empowerment which influences his continuing work as therapist, facilitator and trainer. This interest extends to service development and early intervention with vulnerable and marginalised client groups. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1626605473468-R5EJVUPZUCEWRVM8XA63/RLP-Jo.jpg Who we are - Jo Cheffey Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/65922f2d-4a92-4b3c-8b61-5a2a78cfd60e/RLP+Simon.jpg Who we are - Simon Mitchell Simon is a clinical and community psychologist qualifying in 1992. He trained and worked in the NHS in different parts of Devon until recently. He has worked in a range of clinical and leadership roles including working with services for people experiencing physical and sensory disability, or managing challenging illnesses, but most of his work has been in Adult Mental Health Services. Over recent years Simon has particularly developed his work around issues relating to neurodiversity. He is committed to addressing issues of social justice, inclusion and marginalisation in his work as a therapist, supervisor and facilitator and in supporting community based initiatives. Simon joined Real Life Psychology in 2024. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/c112d027-ac00-4f32-8a06-7cc491bcc860/RLP+Hamilton.jpg Who we are - Hamilton Fairfax Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/304d10bc-da14-4257-a61a-ca6f6703f74c/2600-Emily_RL_Headshot-88909-E.jpg Who we are - Emily Brooks Emily qualified as a Clinical Psychologist in 2005. She has worked for many years, within the NHS and the independent sector, with adolescents and adults with complex mental health presentations, and with families experiencing the psychological consequences of trauma. Emily has a special interest in early intervention and works therapeutically integrating psychodynamic, attachment and trauma focussed models. Emily is active in supervision, teaching, research and service design. Emily is committed to supporting the development of reflective, compassionate, psychologically informed practice. https://www.reallifepsychology.org/contact daily 0.75 2022-10-07 https://www.reallifepsychology.org/trauma-toolkit daily 0.75 2022-04-18 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1629373926504-OJPWSHTGOP6U9NXT1LI8/trauma-toxic-stress.png Trauma Toolkit https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1629387426991-51DL9LRZDNRJPS8C6DAC/acesinfographic_080218.png Trauma Toolkit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.reallifepsychology.org/trauma-toolkit-training daily 0.75 2022-03-03 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1629391635418-APZVJR93Z1XXPZUOVOQU/understandingpic.png Trauma Toolkit Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1629391905324-1XAK5XDT7X2A6D3IHLHH/workingwith.png Trauma Toolkit Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1629392309269-XTOBINIXRER9N7XJT59S/screenshot-2020-09-29-at-17.04.37.jpg Trauma Toolkit Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1629393584776-PBY7BO5GCMMRH2C64ZWJ/mentalsilencepic.png Trauma Toolkit Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.reallifepsychology.org/trauma-informed-approaches-1 daily 0.75 2024-10-02 https://www.reallifepsychology.org/train-your-brain daily 0.75 2025-01-23 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/48fac8e6-aa09-4288-ae0e-7125f2a8fa10/21725+BRAIN+self+hug.jpg Train Your Brain - Whereas conventional intelligence is thought to be relatively fixed throughout our lifetime, emotional intelligence (the capacity to understand and manage our emotions effectively) can be developed and improved significantly over time. Emotional intelligence helps us to navigate life skilfully: Self-regulation is seen as a central component of emotional intelligence; it helps us manage impulses, engage or disengage attention, and navigate between deliberate or automatic responses. This enables us to keep in control of challenging thoughts and feelings, stay focused on what matters to us, and maintain constructive relationships with people in our life. Emotions can be hard to understand and harder still to manage. However, without the ability to understand and manage our emotions, our internal, and social, lives can become pretty chaotic. Sometimes we can be unaware of emotions, or we neglect them or try to numb them by any means possible (alcohol, drugs, food, gambling, sex etc). However, this can be a little bit like putting fuel on the fire. Emotions are akin to waves in the sea, we may not be able to stop them, but we can learn to ride them skilfully and this is the very essence of emotional intelligence. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/4d6925b0-c3db-4a87-9219-1242f5bdcbb6/21725+BRAIN_Skipping.jpg Train Your Brain - The brain is an extraordinary organ capable of exceptional feats. However, just like a seed needs nutritious soil, sufficient water and sunlight in order to germinate into a healthy plant, as human beings we need an environment that is physically safe and emotionally supportive in order for our brains to develop fully. Genetics certainly play an important role in how our brains are shaped; however, the quality of our environment plays an equally (and some would say larger) part in how we turn out. The study of the interplay between our genes and environment is called epigenetics. Epigenetic studies show that positive environmental factors (such as supportive relationships) actually ‘turn on’ good genes, so by making changes to our social environment, we can make changes to how our brain operates. Whilst it is fair to say that there is much we do not know about the brain and its workings, many theories talk about there being three main parts of the brain that develop from gestation through to the finished product in our early 20’s https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/bac64f8d-5589-4998-bd0d-b91fc42265d4/21725+BRAIN-the-shaping-of-our-brain.jpg Train Your Brain - The three brain systems The first, and most basic part of our brain is the brain stem; this deals with basic physiological processes like keeping our breathing, heart rate and temperature within a healthy range. The second part of brain development is the limbic system; this is responsible for sensing and feeling (eg., I see something threatening and I feel fear). The final and most sophisticated layer of our brain is the cortex. The cortex allows us to reflect on what we think and feel, and grant permission to, or prevent us from, acting on certain feelings and impulses. For example, I might feel really angry (limbic system firing up) with my manager for blaming me for something I haven’t done, and my urge is to yell at him. However, my cortex is telling me that this isn’t very sensible as I risk losing my job, so it prevents me from acting on this urge. Sometimes we can experience what we call a ‘limbic highjack’; the limbic system gets overwhelmed and in effect shuts down the cortex. As the cortex, the part of the brain that speaks up to warn us against the consequences of an inappropriate, self destructive behavior is now effectively gagged, we might not be able to resist this angry impulse, and before we know it we have yelled at our boss or worse. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/d7015b9d-b961-45b0-9052-9f9e0872b94e/Fight+flight+or+freeze.png Train Your Brain - When we feel threatened an automatic physiological response within us, often called ‘fight, flight or freeze’, is activated. This response has evolved as it increases our chances of survival when in danger. The fight, flight or freeze response is automatic and involves the activation of our sympathetic nervous system. It diverts blood and oxygen to our large muscle groups, turns off our thinking mind (our cortex) and releases various stress hormones into our blood. The effect of all this is that our heart beats faster, our breathing speeds up, our pupils dilate and we are ready to fight or run (or sometimes just freeze on the spot). As well as this all our attention will focus on the threat we have spotted and we won’t take in other information. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/baee7334-c22c-43dd-8298-b7a0307db67c/21725+BRAIN+Emotional+emergency+plan+flash+cards.jpg Train Your Brain - Emotional Emergency Plan Whilst the practices in this toolkit will help in the long term here are some short-term things you can try in an ‘emotional emergency’ It can help to write these ideas down on a flash card, or on your phone and carry them with you. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/d53e877a-6463-4262-8a00-b3f5cb499073/21725+BRAIN+co-regulation.jpg Train Your Brain - Co-regulation As young children, we haven’t as yet developed much of a cortex, therefore our ability to regulate feelings and impulses is very limited This is why as children we need balanced caregivers around us to help us manage our feelings. If we have caregivers who are reliably present and attuned to the difficulties we bring to them as children, their presence and soothing words or touch, quickly and effectively help us to feel better (by dampening down our limbic system). This leaves us feeling safe and calm and we can return to focus fully on whatever is important to us. In effect children can ‘borrow’ the emotional intelligence (or cortex) of their caregivers to help them manage their feelings when things are difficult. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/bae2aa4d-de1b-4ca1-82dd-00cb24a28e39/21725+BRAIN+Thermometer.jpg Train Your Brain - Window of tolerance refers to the optimal zone of arousal for a person to function in everyday life. When we are within our window of tolerance (calm arousal), we have full access to our Cortex, the part of our brain that enables us to think about challenges in a balanced way, make sensible decisions and communicate effectively. When we experience hurt, anxiety, pain and anger, this may bring us close to the edges of our window of tolerance. However, these emotions tend to naturally subside over time, or we may use calming strategies that bring the distress down to a tolerable level. Similarly, we may feel exhausted, low or shut down, but we may naturally restore our equilibrium once we have rested and recharged, or we may engage in activities or practices that lift our mood and energy. If a person has experienced significant adverse life events, such as trauma, they may have a smaller window of tolerance, so that even seemingly minor stressors can lead to states of hyper arousal (fight-flight) or hypoarousal (freeze). In a hyper arousal state, we are more likely to over estimate the dangers of a situation and underestimate our ability to cope, sometimes resulting in avoidant or impulsive behaviours that can make the situation worse. In a hypoarousal state, we may feel unable to think, make decision or act all together, leaving us feeling out of control and helpless. A key aim of Brain Gym is to increase our window of tolerance so that we can deal with challenges more proactively and skilfully. We can achieve this by being curious about our emotions, rather than judging or supressing them. This can help us better understand, accept, tolerate, express and regulate emotions. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/a811107c-76e5-439e-8abf-65e76c2c7fbc/TYB+Puzzle.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/48fac8e6-aa09-4288-ae0e-7125f2a8fa10/21725+BRAIN+self+hug.jpg https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/ce8629b7-ea77-4238-a85d-07373a8c6701/Example+CFT+Formulation.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/5dd218a2-9d75-4097-8c2b-3a7e0fc53f37/Blank+CFT+formulation.png https://www.reallifepsychology.org/train-your-brain-exercises daily 0.75 2025-01-22 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/449654a0-37be-4d93-ba0a-498059a9d2b5/21725+BRAIN+realistic+expectations.jpg Train Your Brain: Practices - Realistic Expectations Like any learning process, learning new ideas and skills can be difficult. We may struggle with attention, concentration, memory, energy or motivation. It can be tempting when learning something new to be a little impatient, perhaps expecting too much too soon and set the bar too high. We then strive towards our target, but fall short and conclude we have failed. This can quickly lead to feelings of hopeless and frustration, and rather than spurring us on to do better next time, we are more likely to become demotivated and give up. On a neurological level, if we aren’t reaching the standards set by others or ourself, we often get a release of the stress hormone cortisol, and an excessive amount of this certainly doesn’t help us learn! If on the other hand, we set the bar within reach and achieve what we set out to achieve, we get a release of Dopamine, which is the very chemical that helps us feel motivated and energised. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/8f5129fd-25b1-4795-8b64-42ec5eb75137/21725+BRAIN+meditation.jpg Train Your Brain: Practices - Meditation Meditation has been around for thousands of years and can be a good way to start to build a healthy ‘inside’ life. Whilst our lives can be complicated and difficult it is important to remember to focus on the positive things that it is possible for us to be and feel. Sit comfortably with your hands palm up on your lap. Breathe deeply and slowly as in the breathing exercise above. Spend a couple of minutes getting used to this slow breathing. Now take your right hand and place it on the centre of your stomach. Say to yourself “I am peace”. See if you can feel the silence and peace of this moment. Spend a few moments with the sensation of peace within you. Now move your hand to the centre of your chest. Say to yourself “I am love”, “I love and respect myself”. As you breath see if you can feel this love within you. Spend a few moments with the sensation of love within you. Now place your right hand on the top of your head, palm down. Say to yourself “I am free”. Put your hand back on your lap and spend a few moments concentrating on this sense of freedom within you. Now see if you can concentrate on the area above your head (above your mind) without thinking. When you are ready you can open your eyes. Try to take these feelings with you into your day https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/98e93d24-b387-4d74-ab20-7dd1895360ec/21725+BRAIN+body_Female.jpg Train Your Brain: Practices - Body You may have noticed that your mood and body posture are somehow connected. When you feel confident and energetic, you may a have a more upright, open body posture, head up high and comfortably looking people into their eyes. However, if your mood is low, and you feel vulnerable, ashamed or anxious, you may have noticed that your body seems to shrink and close off, with your head turning down and avoiding eye contact. Some studies have shown that this ‘low power pose’ can increase cortisol and reduce testosterone. This is important as increased cortisol makes us more stress reactive and reduced testosterone makes us feel less in control. An upright and open body posture can conversely reduce our cortisol level and increase testosterone, focusing our mind and giving us the confidence to deal with challenges more proactively and skillfully. People often pay more attention to how we communicate through our facial expression and body posture, than what we say. Studies show that when we present with an open and upright posture and establish eye contact, people are more likely to ascribe positive qualities to us and engage with us in a positive manner. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/93cbd769-cb41-4441-b162-4569d4cb8f59/Tree+1.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/e387363a-d686-4b9c-ac6e-73f3910f8c81/Trees+1.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/033e5516-a5f4-4462-994d-ae2ec31817a2/21725+BRAIN+elephant.jpg Train Your Brain: Practices - Thought Suppression We have a natural tendency to turn away from and supress unpleasant thoughts and feelings. Intuitively, that response makes sense, in that we seemingly are protecting ourselves from discomfort. However, what we know is that the energy we put into pushing something away from us often backfires. The following exercise illustrates this point: Close your eyes for about a minute. During that time, try your best not to think about the word pink elephant. When the minute is up, share with the person you are working what happened to the pink elephant. This experience is based on a study in Cognitive Psychology where participants were asked to read a list of words and phrases, one of the them was ‘pink elephant’. Both groups were told to read the list of words, but one group was instructed not to think about the world pink elephant. The participants who were told not to think about pink elephants, reported thinking about this much more than the other participants. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/35348d9e-4369-4582-bc97-8d31fa529704/21725+BRAIN+spotlight.jpg Train Your Brain: Practices - Attention We can think of attention like a spotlight; whatever is under the spotlight gets illuminated and magnified. It appears that we have evolved a negativity bias when it comes to our attention and memory. The neuroscientist Nick Hanson described this very aptly; ‘the brain is like teflon for positive information and velcro for negative information’. It can seem unfair and unhelpful that negative information can dominate our mind to such an extent. ‘the brain is like teflon for positive information and velcro for negative information’ However, this is linked with survival; our mind will prioritise information about risks and mistakes, as ignoring this could pose a threat to our survival. Although our attention might immediately focus on a threat or a mistake, we have some choice in how we redirect our attention (when safe to do so) onto things that are more helpful/ constructive. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/dcb28785-21cd-4e49-a7cb-9a51c3afa32b/21725+BRAIN+power+of+imagery.jpg Train Your Brain: Practices - The Power of Imagery Our brain has an incredible capacity to create images of our external world. In fact these images can be so powerful that simply imagining an event, can be almost as impactful as experiencing it in the present moment. Some people who have experiences traumatic events may experience distressing memories in the form of flashbacks or nightmares. Simplyremembering these events, activates the limbic system in our brain, activating the fight, flight and freeze response and flushing our body with stress hormones. It feels like re-experiencing rather than simply remembering the trauma. Equally distressing can be imagining a future event going horribly wrong, which in a similar way will activate the fight, flight and freeze mode, leaving us in a heightened state of distress. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/366accb4-e7ee-4f52-8eb1-61c504f85f92/21725+BRAIN+safe-place-imagery.jpg Train Your Brain: Practices - Safe Place Imagery The aim of this practice is to create a place in your mind that you can escape to when things are difficult. The first step is to create this place, so use your imagination freely in creating your ideal safe place. Find somewhere you can sit comfortably, without too much noise or disruption. Get into a comfortable position (upright, open and relaxed), close your eyes and settle into a relaxing rhythm of breathing. Think of a place where you feel safe and comfortable. It could be anywhere you like, the beach, woodlands, in the mountains or in a house or cabin. Take a good look around you in that place, notice the colours and shapes, what else can you see? https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/88c2a40b-39f6-4647-8017-3d77334ae78b/21725+BRAIN+self+hug.jpg Train Your Brain: Practices - Self Compassion Life can be very challenging and at times feel a bit like an obstacle course. Everyone’s journey through life is unique and the relative fortune and misfortune is certainly not evenly shared out. However, we will all face losses and disappointments, and despite our best efforts and intentions, we will make mistakes and bad decisions. How we respond to these difficulties makes a big difference to how much we suffer The Buddhist parable of the second arrow can help us make sense of suffering and how to manage it. In this parable it is said that when we suffer misfortune two arrows can strike us. The first of them is the misfortune itself, but the second ‘arrow’ is our reaction to what has happened, the thoughts and feelings that go on within us. Interestingly within Buddhist philosophy the second arrow is oftendescribed as the more dangerous one. So, if I fall over and really hurt myself, do I blame myself, calling myself and idiot? Or, do I metaphorically give myself a hand up, acknowledging the pain I’m feeling and trying to soothe and comfort myself? A common observation is that we tend to be more understanding, forgiving andhelpful in response to others’ mistakes than we are towards ourselves when we make the same mistakes. Most of us have experienced the distress of being blamed for something that isn’t our fault, criticised or put down. We experience these comments and responses as an attack, and our threat system in the brain lights up in a very similar way to these verbal threats as it does in response to a physical threat. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/0613e20c-cbb5-4e71-a6ee-344264f2202d/Compassionate+Companion+form.png Train Your Brain: Practices - The compassionate Companion This is another imagery practice that can be very helpful, particularly if you are going through a particularly tough time or struggling with self-blame and self-criticism. The idea here is to create an imaginary person who has the compassionate qualities you value. Try not to pick a real person as all humans are fallible, but you can use various compassionate qualities from people you know or have heard about. Once you have created your compassionate companion and written down their traits or attributes, imagine being in the company of the compassionate companion, paying attention to what it feels like in your mind and body to have someone given you their full attention. Someone who deeply cares about your wellbeing. Try filling out the form opposite to create a compassionate companion. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/eaa16eed-30bc-4a17-9490-a4b9c86bbb5b/21725+BRAIN+avoidance+bison.jpg Train Your Brain: Practices - Avoidance In the same way as we tend to push away and distract from negative thoughts and feelings, we can also get into a pattern of avoiding situations that give rise to this discomfort. The more anxious we feel, the stronger the urge to avoid what is making us anxious. At the time, it may seem like the only possible option, however, by continuously avoiding situations we fear, we tend to confirm our belief that the challenges we face are unsurmountable and that we haven’t got what it takes to deal with these situations successfully. We may experience that our world shrinks and there are fewer and fewer things we feel confident or comfortable doing. At this point, life can seem pretty gloomy and we may struggle to find a reason to get up in the morning. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/dab5a45d-b147-48a6-b9ec-fdf7f0f001bb/21725+BRAIN+belief+systems.jpg Train Your Brain: Practices - Belief Systems As young beings we try to make sense of the world around us. This process of meaning making gives rise to what we call core beliefs; deeply held ideas of ourselves, others and the world. We use our beliefs to understand and navigate this world, through rules and strategies for living For example, if we have developed a core belief that crossing a road can be dangerous, we automatically look right and left and ensure the road is clear before we make a swift crossing. We are particularly impressionable early in life and the words and actions of people in authority, eg., parents, teachers, a close friend, the popular boy or girl in school, shape our core beliefs in important ways. Core beliefs are strongly held and once formed they can be hard to change as they are typically maintained by our tendency to focus on information that supports the core belief and ignoring evidence that contradicts it. If a parent keeps telling us we are stupid when we were young, this may translate into a strong core belief that persists into adulthood, despite plenty of evidence that we actually are rather capable. We may acknowledge the evidence that we are capable, yet we don’t feel capable because of our fixed core belief. Often core beliefs develop over time, but they can also change as a result of an isolated incidence. For example, we may conclude from our early life that we are safe and in control and live in a safe world. However, if one day we are the victim on a random, unprovoked attack, immediately, we feel vulnerable and see the world as unsafe and something we need to hide from. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/9884cefc-8227-48d1-993b-f2bfe0d25610/21725+BRAIN+glass-half-full-empty.jpg Train Your Brain: Practices - The three P’s of Pessimism; Personalisation, Permanence and Pervasiveness can play an important role in how we are affected by the difficulties we experience Personalisation is thinking that the problem is only due to our own fault or defect, instead of considering other factors that may have played a role in the problem occurring. Permanence is thinking that a bad situation will last forever, that bad things will always happen and good thing never happen. Pervasiveness is thinking a mistake or bad situation applies across all areas of your life. For example, “I failed this exam, I fail at everything I do”. Common negative core beliefs about ourselves include, being unsafe/vulnerable, not being in control, being incapable, not feeling worthy and unlikeable/unloveable. People often develop beliefs that others are judgmental, unkind, uncaring, untrustworthy and we may see the world as unsafe,unpredictable or unfair. We may also develop belief systems about negative thoughts and feelings, which lead us to feel unable to control them. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/37e5c408-4dab-4385-9443-fb0465858497/Thinking+Styles.png Train Your Brain: Practices - Try this: Have a look at the list of thinking styles opposite and see which applies to you. Are there particular situations where these thought patterns are more common for you? How do these thoughts make you feel? And act? https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/f6121c24-efb6-4b18-8bbc-5141fca67825/Thought+balancing.jpg Train Your Brain: Practices - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/78941977-af6c-4cbf-9705-f5f583fbd7c9/21725+BRAIN+building-resiliance.jpg Train Your Brain: Practices - You may have had repeated experiences of failure in life, that can contribute to low confidence and self-efficacy (perceived control over our behaviour and social environment) This in turn may lead you to avoiding challenges and opportunities for learning and growing, as you may expect, or fear, another failure. In order to build our confidence, motivation and commitment to learning, it’s important to develop positive beliefs about mastery and control. It may be that you struggle to give up substances, stay in a relationship, attend health appointments etc., but chances are there are some things you do well and consistently,despite many obstacles. We can also have a tendency to pay more attention to the things we can’t do rather than what we can do. Imagine someone takes their dog out for a walk twice a day, come rain and shine. They may not necessarily see this as an act of resilience, but in order to persist with this activity, they need to overcome various challenges. We may be faced with cold, icy or wet weather on occasions, maybe aches or pains some days, or social anxiety and low mood. It can be helpful to identify the strategies that help us overcome these barriers. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/1e02bbab-bf3e-44e2-b08e-c4ef667c2c59/21725+BRAIN+relationships.jpg https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/68320323-6d28-4d79-8f3c-46c9ccb23cbf/21725+BRAIN+Bees.jpg Train Your Brain: Practices - As mammals we are hardwired to connect with our caregivers Relationships are key to wellbeing, and they can be the biggest source of comfort or trauma. Interpersonal trauma tends to cause more severe and longer lasting distress than accidents and natural disasters. If we are lucky to have people we can rely on in times of adversity, not only do we recover from psychological trauma quicker, but also our physical recovery is speeded up. This quote from evolutionary psychology illustrates; ‘Bees have evolved to live in a hive and humans have evolved to live in a tribe’ We learn to relate to others by observing how people in our tribe relate to each other and how our primary care givers relate to us. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/6c9e8c8c-d0f1-4fe2-a18f-32ffd112a9a3/21725+BRAIN+people+group.jpg Train Your Brain: Practices A person with an insecure-avoidant attachment style, will often keep others’ at arms length, and insist on doing everything themselves, resulting in more fleeting and platonic relationships, leaving the person feeling alone and uncared for. If we have developed either an insecure- anxious or insecure-avoidant attachment style, it doesn’t mean we can’t develop good, intimate relationships. If we are aware of our attachment style and the challenges this might bring in developing a close connection, we can learn different ways of communicating and relating to others, and as such our attachment style might change over time. Whether we see ourselves as a natural introvert or extrovert, we all need relationships in order to feel good and function well. Our relationships can then become a source of comfort and strength https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/81314873-1580-4d15-93a2-80ee2a676f62/21725+BRAIN+Rat.jpg Train Your Brain: Practices - Rat Park An experiment conducted in the US in the 1970’s called ‘Rat Park’ illustrates the power of relationships; In this experiment some rats were placed in a cage on their own, with access to two water supplies; one containing pure water, the other containing water laced with either cocaine or heroin. In a second larger cage, known as rat park, many rats were placed together with lots to do and where they were free to roam, play and socialize as they wished. In rat park there were also two water supplies, again one with pure water and one mixed with either cocaine or heroin. The rather remarkable finding was that the rats placed in rat park preferred the plain water, and even when they did drink from the drug laced bottle, they did so intermittently and never overdosed. However, the rats placed in cages on their own preferred the drug laced water, often repeatedly drinking it until they overdosed and died. In this experiment a positive social community beat the addictive pull of drugs. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/b46ff905-6222-4083-93e2-6dd6b9dfcae6/21725+BRAIN+relationships.jpg Train Your Brain: Practices - Summary An integral part of being a human is having a brain that is busy sensing and interpreting what’s going on around us, generating a near constant stream of thoughts and feelings, some pleasant others unpleasant Our inner threat system is working 24/7 to identify and respond to any threats to our survival. These notifications of potential threats will cause momentary stress or anxiety, but a balanced brain is quick to identify false alarms and reassure us we are safe and well. An oversensitive threat system, maybe as a result of past traumas or stressors, struggles to discern between real and false alarm, leaving us in a heightened state of stress If we struggle to turn off the threat system ourselves, we may resort to substances or activities to temporarily shut the alarm off. However, this is likely to only offer temporary relief, as the stress and anxiety will resurface once we are no longer engaged in the activity. https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/2c4be3ea-b040-491f-aa4a-c382174ac1fb/Evaluation.png Train Your Brain: Practices - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Train Your Brain: Practices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Train Your Brain: Practices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Train Your Brain: Practices https://www.reallifepsychology.org/training-resources daily 0.75 2024-11-27 https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/b381bfa2-4fa4-4dea-b8a9-c049fb418522/Understanding+trauma+final.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/daaaffbd-bb07-44d2-a81e-6e2665504461/Working+with+complex+trauma.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/ca23bba4-2794-43b2-9421-48fd24193b3f/Self+care.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/6ec4a2c0-e7f5-40d8-8069-ccbee8ab6c92/Understanding+trauma+short.png https://images.squarespace-cdn.com/content/v1/603643e59bf6674bc4d4394b/fe3fd508-a3e4-48b2-bb4f-98b38434e536/Self+care+short.png