Psychologists Off the Clock

Are You Wondering How Your Brain Will Change As You Age? Do You Want To Take Steps Now To Keep Your Brain Healthy As Long As Possible? Are "Brain Games" Worth The Time And Money? We're Here With Research-Based Tips About Staying Sharp And Healthy As You Age!

In this episode, Dr. Debbie Sorensen and Dr. Rae Littlewood discuss aging, the brain, and the mind. They explore recent psychology research about whether “brain games” are an effective way to boost brain power, and offer tips for what you can do now that might help preserve cognitive functioning as much as possible into later life.

In this episode you will learn:

How the brain typically changes with age, and what that means for memory and other cognitive abilities.What science has to say about the effectiveness of “brain games.”Lifestyle factors that might make a difference in preserving brain health.

Resources:

Recent review paper on the effectiveness of "brain games" by Dr. Dan Simons and collaborators.Article viewing cognitive practices that might make more of a difference.Link to video on "6 Ways To Reduce Alzheimer's Risk"Information on the benefits of exercise on the aging brainA research article on the benefits of exercise on the aging brainA study of meditation and the aging brainThe changing brain and healthy agingMore about the biology of aging and lifestyle factorsLink to research review article: "Enrichment Effects on Adult Cognitive Development" (and the link to a press report/brief summary of the article)

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Do You Make New Year’s Resolutions That Feel Like Yet Another To-Do List? Do You Tend To Focus Mostly On Goals And The Big Achievements This Time Of Year? Do You Want To Reflect Back On The Past Year In A More Meaningful, Self-Compassionate Way? Would You Like To Slow Down And Be More Content In Your Daily Life? 

Many people take time to reflect when a new year starts. But sometimes New Year’s resolutions can be a set-up for more self-criticism and longer to-do lists. In this episode, Dr. Rae Littlewood and Dr. Debbie Sorensen discuss a process for reflecting on the past year that will help you to move from self-evaluation and criticism toward contentment. Looking more closely at moments of contentment, relishing success, and cultivating compassion are strategies that can help you to clarify your values and choose where to focus your attention in 2017. 

In this episode you will learn:

Why focusing on goals and achievements may actually increase self-criticism.How to be more appreciative of meaningful moments in your daily life.  Practices for increasing compassion toward yourself and others.

Resources to explore:

Paul Gilbert and Compassion Focused TherapyCompassion Focused Therapy: The CBT Distinctive Feature Series by Paul Gilbert (where compassion refocusing and soothing system vs. threat system is discussed)CFT Made Simple by Russell KoltsFlourish: A Visionary New Understanding of Happiness and Wellbeing by Martin Seligman (3 blessings exercise is located here)The quote about appreciating daily life by Olive Ann Burns is from the book Mitten Strings for God: Reflections for Mothers in a Hurryby Katrina Kennison

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Do You Want To Transform Your Health In The New Year? Are You Longing For A More Meaningful, Engaged, And Connected Life? Are You Ready To Move From Surviving to Thriving? Then Join Us For Part 2 Of Our Two-Part Series On Flourishing!

Recently the field of psychology has been shifting away from medical models of pathology toward models of wellbeing. Positive psychology researcher Dr. Barbara Fredrickson defines "flourishing" as living "within an optimal range of human functioning, one that connotes goodness, growth, and resilience." In Part 2 of Flourishing, Drs. Diana Hill and Debbie Sorensen will continue with the last 4 principles of Flourishing: 

4. Promote sleep5. Generate self-compassion6. Practice social connection over social comparison7. Embodiment in the Present Moment

In this episode you will learn:

What are telomeres and how can our behaviors and environment impact our cell aging?

Why sleep is like a "dishwasher for our brains" and why does a good night's sleep start the moment you wake up?

What strategies could you apply to promote a better night's sleep?

What is self compassion and where can you learn more about it?

Why Facebook may be making you depressed, and how to practice social connection over social comparison

What is happening in our brains when our minds are wandering, and why is it a problem?

Why practicing embodiment and present moment contact may be a necessary modern day antidote to our digital society

Resources to Explore:

The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Elizabeth Blackburn and Elissa EpelAmericans are sleeping less Association between sleep duration and leptinBeta amyloids and the glymphatic system in the brainMathew Walker's research on sleep deprivation and the brainMathew Walker’s book Why We SleepSteele et al. (2014) Seeing Everyone Else's Highlight Reels: How Facebook Usage is Linked to Depressive Symptoms YouTube capuchin monkey video on social comparison with cucumber vs grapeMcDaniel and Coyne (2016) "Technofereence": The interference of technology in couple relationships and implications for women's personal and relational wellbeingBo ForbesKillingsworth and Gilbert (2010) A Wandering Mind is an Unhappy MindNorman Farb  et al (2010) Minding one's emotions: Mindfulness training alters the neural expression of sadness

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Do You Want To Transform Your Health In The New Year? Are You Longing For A More Meaningful, Engaged, And Connected Life? Are You Ready To Stop Languishing And Start Flourishing? Then Join Us For Our Two-Part Series On Flourishing!

Recently the field of psychology has been shifting away from medical models of pathology toward models of wellbeing. Positive psychology researcher Dr. Barbara Fredrickson defines "flourishing" as living "within an optimal range of human functioning, one that connotes goodness, growth, and resilience." In this episode, co-hosts Diana Hill and Debbie Sorensen will outline 3 of 7 principles for flourishing:

1. Live by your values2. Hold your thoughts lightly3. Eat and Move nutritiously

Next week we will explore the remaining 4 principles for flourishing:

4. Promote sleep5. Generate self-compassion6. Practice social connection over social comparison7. Embodiment in the Present Moment

In this episode you will learn:

What are values and how can we act on our values in the present moment

How to use "choice points" to promote meaningful action

What is cognitive defusion and how it differs from traditional approaches to thoughts in CBT

Strategies to step back from your thoughts and move more flexibly

How can we become more "psychologically flexible"

How Diana turns breakfast into a mindfulness practice

How food scientists are tricking us to eat fake food and principles for eating real food

Why movement matters as much as exercise

Why Diana doesn't have living room furniture and chooses to squat at a coffee table to write her treatment notes

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More Resources to Explore:

Emotional Agility by Susan DavidFood Rules: An Eater's Manual by Michael PollanWhy Humans Like Junk Food by Steven WitherlyMovement Matters by Katy BowmanMove Your DNA by Katy Bowman

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Are You Unsure Of How To Respond To A Child Or Teenager’s Emotional Extremes? Do You React To Your Child Or Teenager’s Emotions In Ways That Are Not Helpful? Do You Want Tips For How To Foster Emotional Intelligence In Your Child? Being A Parent Can Be A Challenge, And We’re Here To Help!

In this episode, Debbie and Diana explore how children and teenagers are different from adults in terms of emotional development. We discuss some techniques, drawn from neuroscience and parenting research, that can help parents and caregivers respond to children’s emotions in ways that foster Emotional Intelligence. And we discuss ways to slow down in the moment and respond to children from a place of values and wisdom.

In this episode you will learn:

How children and teenagers differ from adults in terms of brain development and perspective.How a basic understanding of child development can be helpful in parenting.Parenting techniques that can promote Emotional Intelligence.Ideas to help children understand and regulate their emotions.Why validating normal emotions, while still setting limits on unhelpful behaviors, is important.How parents and caregivers can stay true to their values, even in the heat of the moment.

Resources:

Raising An Emotionally Intelligent Child The Heart of Parenting by John GottmanThe Whole Brain Child by Siegel and BrysonEmotional Intelligence by Daniel GolemanLearn more about Theory of Mind here and hereLearn about mirror neurons here

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Are You Unsure Of How To Respond To A Child Or Teenager’s Emotional Extremes?

Do You React To Your Child Or Teenager’s Emotions In Ways That Are Not Helpful?

Do You Want Tips For How To Foster Emotional Intelligence In Your Child?

Being A Parent Can Be A Challenge, And We’re Here To Help!

Are You Unsure Of How To Respond To A Child Or Teenager’s Emotional Extremes?

Do You React To Your Child Or Teenager’s Emotions In Ways That Are Not Helpful?

Do You Want Tips For How To Foster Emotional Intelligence In Your Child?

Being A Parent Can Be A Challenge, And We’re Here To Help!

Are You Interested In Learning How To Apply The Latest Techniques For Self-Care In Coping With Infertility? What Is The Psychological Impact Of Infertility And Infertility Treatment? How Do You Navigate Relationships Along The Infertility Journey?

In this episode, Dr. Rae Littlewood interviews Ann Bracken, author of the book Mind, Body, Baby: How to Overcome Stress and Enhance Your Fertility with CBT, Mindfulness, and Good Nutrition.With an approach that puts mind body health at the heart of fertility, this easy-to-follow guide provides clear strategies to overcome emotional stress, improve relationships, communicate with fertility consultants, and support individual and couple wellbeing. We discuss how mindfulness-based stress reduction techniques and cognitive behavioral therapy (CBT) skills can be used to reduce the stress and anxiety associated with fertility problems and to improve communication and support for the individual and the couple on the fertility journey. 

Resources for Infertility

Mind, Body, Baby is now available and you can contact Ann Bracken through her website: http://www.annbrackentherapy.com/Resolve: The National Infertility AssociationCoping with Infertility: How Family and Friends Can Help Coping with the Holidays A Collection of Articles Sex, Relationships and Infertility American Society for Reproductive Medicine21 Things You Should Never Say to Someone Struggling With Infertility

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Do You Struggle With Falling Asleep And Staying Asleep? Are You Curious How Insomnia Develops? Do You Wonder What You Should Do When You Wake In The Night? If You Are Interested In Learning Evidence-Based Strategies That Work For Insomnia, Then This Episode Is For You!

In this episode, Dr. Diana Hill interviews Dr. Alisha Brosse, who co-authored the book End the Insomnia Struggle: A Step by Step Guide to Get to Sleep and Stay Asleep with Dr. Colleen Ehrnstrom. Dr. Brosse is a specialist in Cognitive Behavioral Therapy for Insomnia, which is considered the best treatment for chronic insomnia. Dr. Brosse is also the Associate Director of the Robert D. Sutherland Center for the Evaluation and Treatment of Bipolar Disorder, provides evidence-based treatment for a variety of mental health concerns and offers trainings for mental health professionals.

In this episode you will learn:

How our attempts to control our sleep can have paradoxical effects

Two behavioral approaches to insomnia that get your life back from tossing and turning

Common thinking patterns that get in the way of us sleeping

Why willingness and acceptance are key to ending our struggle with sleep

Resources:

End the Insomnia Struggle: A Step by Step Guide to Get to Sleep and Stay AsleepLearn more about Dr. Alisha Brosse hereRead an excerpt from End the Insomnia Struggle here!

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Do You Feel Frantic And Frenzied During The Holiday Season? Does Your Inner Martha Stewart Tend To Show Up This Time Of Year? Do You Dread Family Holiday Gatherings Or Your January Credit Card Bill?

‘Tis the season to discuss something that has become pervasive in our society this time of year: Holiday Stress. Join us to hear Debbie interview psychologist Dr. Stephanie Smith about this topic, and learn some helpful tips for how to manage holiday stress and enjoy the season!

In this episode you will learn:

Why this season can feel so long and so stressful for so many people.

Tips from Dr. Stephanie Smith for letting go of holiday perfectionism, and focusing the things that matter most to you.

Why you may not want to start talking about politics with Uncle Bob after he’s had a few beers.

About an important life lesson Debbie learned because of stocking stuffers.

Ways to manage stress and take care of yourself in the midst of all the holiday pressure.

Resources:

Dr. Stephanie Smith’s BlogStephanie in the newsStephanie’s Buzzfeed article on Surviving Election Talk Over the HolidaysOn Post-Election StressSeasonal Affective Disorder (SAD) SAD is a condition that occurs when the “winter blues” get more serious. There are effective treatments for SAD, so if you are experiencing this, please reach out to a mental health professional or primary care provider.

Resources if you are experiencing a high degree of emotional distress:

National Suicide Prevention Hotline 1-800-273-8255

If you are having a mental health emergency, call 911 or go to your nearest emergency room

To find a licensed Psychologist or mental health provider:

http://locator.apa.org/

https://therapists.psychologytoday.com/

Or, speak with your Primary Care Provider

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