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Your body
You cannot think your way out of a body that is braced. This area starts there: the breath, the ground under you, moving, eating, resting, and the small physical things that change how the rest of the day lands.
What works for this
Working from the body first
A body that has not slept, eaten or moved has less left over for holding itself steady. Changing the state you are in is often faster than changing the thoughts you are having, and it is more reliable when you are already worn out.
One move, today
A long slow out breath, longer than the in breath, three times. The out breath is the part that does the work.
What matches
4 practicesA useful picture: the parts of your brain are sections of an orchestra. In dysregulation they are playing different tunes at different speeds. The aim is timing, not repair.
This is a kinder frame than damage, and a more accurate one. Nothing is broken or missing. What has gone is the coordination between parts that used…
Neurofeedback usually starts with an assessment, then a block of sessions, then a review, and it is mostly paid for privately. Ask about all of that before you begin.
It is a referral rather than something your therapist adds to a session, so you are taking on a second appointment, a second bill and a second…
Neurofeedback has its strongest support in attention difficulties, decent support in depression and anxiety, and for trauma it is promising rather than proven.
Reported gains include better sleep and attention, less irritability and fewer trauma symptoms. The honest caveats are cost, wide variation in how…
Neurofeedback reads your brain's electrical activity through sensors on your scalp and turns it into a game. Nothing goes into your head.
You might watch a plane that flies smoothly when your brain produces the pattern being encouraged and wobbles when it does not. Nobody tells you how…