How To Be Less Emotional : Black and White Thinking

Black and white thinking is one of the main causes of emotional reactivity. When you learn to follow one rule with your language, you can learn to be less emotionally reactive- in this post I’ll show you how.  What Is Black And White Thinking? When it comes to emotional reactivity, emotions are the match, […]

How to Stop Depressive Rumination: Overthinking Part 3 Stop Dwelling on the Past

Seneca said, “We suffer more in imagination than in reality,” and that is often the case with a very specific type of overthinking: depressive rumination. So what is depressive rumination, and what can you do about it? Keep reading to learn what you need to know. Depressive rumination is a type of overthinking where […]

How to Be Happy (2/2): Why American Self-Help Backfires

Today we’re going to be talking about how to be happier.  Researchers studied the questions “Does trying to be happy actually work? And if you decide to consciously work on being happier, would you actually be happier down the road?” And they asked this question in four different countries, and the results were really fascinating.  […]

Rewire the Anxious Brain- The Anxiety Cycle

anxiety cycle

The Anxiety Cycle Here’s the amazing thing about your brain, it’s made to re-wire itself all the time. This is called Neuroplasticity-Scientists used to think that after childhood our brain was pretty much locked in place, but now that we have better imaging technology we can literally see how the brain changes depending on […]

Neuroplasticity Nugget #1- Can you Rewire Depression?

neuroplasticity nugget 1 Hello Everyone! You want to know what my favorite thing is? Neuroplasticity- the ability our brain has to learn, grow, to change its physical structure and how it functions, based on how we use it. People often have the misconception that if they experience anxiety or depression that there’s something permanently wrong with them, […]

Mental Filtering: Thinking this way might make you depressed

cognitive distortion

Mental Filtering: Why you may only notice the Negative-Cognitive Distortion #4 Garrisson- That is not how you spell garrison, I’m going to remember this word forever, because it’s the word that I missed on the 7th grade spelling bee. I took second place in that prestigious event, but only because I added an extra “S” […]

Help Friends with Depression by Learning to Listen

learn to listen

Change The World One Skill at a Time: World Mental Health Day Small and simple ways to help friends with depression Hello everyone, Today is World Mental Health Day., Right now around a billion people experience a mental illness or a substance abuse disorder and depression is the leading cause of disability worldwide. But the […]

How to Get Motivated and Stay Motivated

get motivated stay motivated therapy in a nutshell

There are tons of videos teaching tips and tricks and rah rah motivation, but in this video I’m going to teach you how your brain works so you understand the principle behind how to get motivated and how to stay motivated. You’re going to learn how dopamine, the neurotransmitter of reward and motivation, works in […]

Seasonal Affective Disorder Treatment Options

seasonal affective disorder

Seasonal affective disorder is a type of depression that is associated with changes in the seasons. It also has the clever acronym SAD, or it’s called the winter blues. These symptoms often start in the fall and persist into the winter. With winter SAD, people feel less energetic and more moody, with symptoms similar to […]

The Healing Power of Gratitude

gratitude therapy in a nutshell

One of the easiest ways to practice gratitude is to keep a gratitude journal. Choose a regular time each day to just write down a couple things you’re grateful for. You could even use social media as a way to express gratitude. Try this little experiment right now- for 7 days post what you’re grateful for on your social media-and see how that changes how you feel.
There’s some other ways too-
Write a letter of gratitude to someone
Tell a coworker or friend something you appreciate about them
Sit in a quiet place and think about when something went well-bring to mind how it felt. Practice that feeling every day for a week. Anything you can do to strengthen that feeling of gratitude and contentment will help you foster an abundant mindset. Write it down, talk about it, re-live it, meditate on it.
A regular practice of gratitude can change your brain structure by thickening neural pathways. Hebb’s law says that “neurons that fire together, wire together.” That means that the more you practice gratitude, the better you get at it. Your brain gets better at looking for more of that and it gets easier to feel grateful and happy. So for example, if you consciously notice how beautiful the sky is, you’ll be more likely to notice the beautiful sky again and feel gratitude again. Even though the sky is always there, the focus on gratitude is like a signal to your brain to notice it.

You really can change your brain, small and simple changes like this, add up over time to rewire your brain and make you healthier and happier. So choose one way today that you’re going to start practicing gratitude- and tell me about it in the comments.