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November 25, 2019

Ryan and I just finished a huge sprint to produce a new course: It's all about Coping Skills and Self-Care for mental health. It's on sale for 5 days for $9.99 on Udemy which a bunch cheaper than paying some therapist to teach you this stuff :)


 When you’re super emotional the thinking part of your brain essentially shuts dow...

November 7, 2019

Sleep Better Worry Less

When your mind is full of worry, it can be hard to fall asleep. Stress, anxiety, and concerns can turn on our brain and body's alerting response-making it impossible to fall asleep, in this video I teach one simple skill to turn off insomnia, and get yourself to fall back to sleep. 

I come by insomnia naturally, my family members are all light sleepers and have a hard time staying asleep in the morning ho...

May 31, 2019

If you've never tried Progressive Muscle Relaxation, then you are missing out! PMR is a classic skill that helps reduce muscle tension, decrease stress, turn on the parasympathetic nervous system. It is part of a process to learn to turn down anxiety and it can also be helpful with sleep. I do a mini version of Progressive Muscle Relaxation probably a dozen times a day. Check out my audio version on YouTube:

April 25, 2019

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 how we use it. 

In this post I’m going to talk about one very simple thing you can do to rewire your brain to be less anxi...

April 18, 2019

Your Depression is lying to you. 

It has told you that you are a depressed human being. That by some ill glance of fate that you drew the short genetic straw and now you're stuck with feeling depressed, crappy, down for the rest of your life. Or at the very best-"coping” with depression. 
That you are Broken. Deficient. Flawed. 
But you are not. 

The essence of a disorder is that it’s disordered, that means your thinking doesn't...

March 29, 2019

When we interpret a situation as potentially dangerous and then we avoid it, our brain sends out this rush of relief…as if to say “Phew, that was close, I could have died.” But our brain doesn’t stop there, it then says “Let’s make my human do that again so that I can survive the next time” so it increases our anxiety around a situation. Avoidance of things that we think may be dangerous is the one thing that actually makes ou...

March 23, 2019

Catastrophizing is a common cognitive distortion. It’s basically expecting the worst- calling every setback a disaster-  and imaging all future outcomes as being horrible. 

So for example, you worry that you’re going to fail a test. Then you imagine what would happen when you do fail- you’re going to fail out of school, end up working at McDonald’s, never have success in life and die homeless on the street. 


February 21, 2019

Recent research in the field of neuroplasticity has demonstrated that you can change your brain chemistry by changing how you think.

Neuroplasticity basically means that your brain is easily shapeable and moldable, that you can actually change it's structure, how it functions and your brain chemistry by engaging in Therapy like CBT- (Cognitive Behavioral Therapy).

People often assume that because mental illness like depression a...

February 5, 2019

I recently finished the book “Elizabeth Smart: My Story” and I loved it way more than I thought I would. I learned so much from it and wanted to share some of what it has to teach about resilience and healing in the face of trauma. 

For those of you who don’t know, Elizabeth Smart was kidnapped from her home at the age of 14 by a transient man who pretended to be a prophet, she was then held captive as one of his “wives” for 9...

January 15, 2019

So today I’m going to do a super short book summary of one of my favorite and most recommended books “Healing Trauma” By Peter Levine. 

Now I love this book for many reasons, but one of the big ones is the size-it’s a super concise book, 104 pages including all the exercises. It probably takes an hour to read.  Now when you compare that to some of my other trauma books that I also love- The Body Keeps the Score: 440 pages, Gett...

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