In this episode, psychotherapist Emil Barna reads the revised fifth chapter to his 2017 book Minding The Brain Towards Change: What Willpower Really Means For Addiction.

Here is a snippet from the book:

"Professor Michael Poulin of the University of California and his colleagues investigated how giving to others impacts a person’s stress levels and, ultimately, mortality risk.62 Their research found that those who compassionately aided a friend or family member when they were stressed, had a significantly lower mortality rate than those who chose not to help. Let me say that again: those who helped others in times of need were less likely to die, even if they experienced the same amount of stress as those who didn’t help. Helping others buffered against the effects of stress, and increased life expectancy by 30%! We can call this ‘the Good Samaritan effect.’"

—Chapter Summary

Main Points

• English has a restricted vocabulary for the description of love. Therefore, getting to know the nuances between couple love, family love, friendly love, and transcendent love will give a person with addiction a better grasp of how to put relationships at the forefront of their recovery.  
• Understanding how one relates to another is pivotal to moving forward in life, especially when considering addiction. One would do well to consider their own attachment style, as this serves as the template for future relationships. Secure attachments to others fuel self-regulation and strong relationships.
• The stress response is the body’s way of getting you ready for action. It is important, however, to consider how one views this stress response. Those who view stress as a potential positive navigate it better than those who do not. It is also the stressful times that one could connect with others, bolstering their overall physical and mental well-being. 

 Practical Considerations

• Find a trusted other to connect with when you are under the pump. If you do not have this other, consider counselling. And shop around if you don’t immediately connect with the first therapist you see. Just like doctors, you will not always connect with every therapist. You must find the right fit. You should know if your therapist is right for you within the first few sessions.
• When stressed, ask yourself, “What is my body trying to tell me?” The body is very communicative. For example, if one feels tension from the waist up (e.g. heightened heart rate, shoulder tension, neck pain, clenched fists, sharpened focus), the body is preparing to fight. From the waist down (e.g. restless legs, stiff joints, trembling in the thighs, the urge to run), the body is preparing for flight. Locating these sensations and responding to them can put one in a better position to move forward.

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In this episode, psychotherapist Emil Barna reads the revised fourth chapter to his 2017 book Minding The Brain Towards Change: What Willpower Really Means For Addiction.

Here is a snippet from the book:

"... each ‘given’ in life is a paradox. On the other side of death is life. The flipside of isolation is connection. With meaning, there’s meaninglessness. With freedom, there’s constraint. Once these paradoxes are acknowledged, and overcome, self-actualisation is possible. Most of us want the best in life, the ability to reach our full potential. We seek to do the best we can with what we’ve got. Ask yourself, what does life expect from you? What does the world require that only you can give? ."

—Chapter Summary

Main Points

• Considering the big questions in life can lead to higher self-awareness, leading to personal growth.  
• We must all live with the implications of death, meaning, freedom, and isolation. To shirk these is to put aside the potential for living your best life. The more you consider these basic facts of life, the more likely you are to fulfil the necessary role of marriage between your values and action—in short, the more likely you are to act wisely.

 Practical Considerations

• Do not be afraid to ask yourself the ‘why’ questions.  
• Ask yourself whether what you are doing lines up with your core values. If not, consider whether it is time to change your core values or to change your actions so they can align with your core values. 
• Ask yourself—given the limited time you have on this planet—what you would like to do with each day to make it more meaningful. 
• Close your eyes and imagine you are at your own funeral (some may find this exercise too confronting and instead imagine they are at their 50th birthday). Listen in on the eulogies or discussions people have of you. Mingle with the crowd, invisibly, and hear what they have to say about you. You may be surprised at what you find out.

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In this episode, psychotherapist Emil Barna reads the revised third chapter to his 2017 book Minding The Brain Towards Change: What Willpower Really Means For Addiction.

Here is a snippet from the book:

"People do things that require self-control every single day without needing to reason themselves into it. Getting up as soon as your alarm goes off in the morning requires willpower. As does holding your tongue when somebody pisses you off. Flossing your teeth requires the same thing. The more these are practised, the more your body acclimates. In sessions, I often talk about the discipline of “one is better than none.” One push-up is better than no push-ups. One glass of water is better than none. One dollar is better than no dollars. You get the point. What I find when I emphasise this is that people don’t usually stop at one. Because doing something once is relatively simple, they create a sense of mastery and are more likely to take another step forward. The same is the case in practising willpower. One is always better than none."

—Chapter Summary

Main Points

• The amount of willpower energy you have is affected by the type of drug you consume. Get to know the drugs you take so that you can know how that affect your self-control in other areas of your life. 
• Ego-depletion hits the more you use self-control for a particular task.
• The more you practice self-control (even in unrelated tasks to the one you are trying to change), the stronger it gets. Self-control is generalisable.
• Self-awareness is pivotal for self-regulation—the more you understand yourself and your surroundings, the better you can regulate your behaviour. Willpower is the energy behind self-control.

 Practical Considerations

• Commit to understanding yourself by asking questions, seeking different points of view, and being open to discomfort along the way. If you never challenge why you believe what you do, it is difficult to get better. Question yourself, often, How did I come to that conclusion? 
• Remind yourself that the more you understand your triggers, the more control you have around your destructive habits. 
• Watch what you eat and choose foods that fill you up for longer and give you longer lasting energy. 
• Practice, practice, practice. The more you practice self-control, the stronger you become.Keep your body well-nourished for the exercise of energy

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Stephanie Georgiou is a psychologist, author, and food enthusiast. In this episode, she delves into the psychology of eating disorders, addiction, and even what it takes to be a psychological influencer on social media.

You can find out more about Steph at mindfoodpsychology.com

You can also find her on TikTok and Instagram if you search the handle @mindfoodsteph

Get her book Food Jail here: https://www.mindfoodsteph.com/shop-1 with a 20% discount if you use this code: MINDFOOD20

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To access Emil's FREE Academia courses on anxiety, stress, trauma, self-awareness, and the neurobiology of confidence use this link.

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Music Credit: Adam Matejko, 'He Is Not My Luke'

Ryan Morgan is a registered psychologist who specialises in non-medication-based approaches for addressing conditions such as sleep disorders, ADHD, stress and burnout, depression, and anxiety; and peak performance for students, athletes, and professionals. 

In this podcast episode, Ryan delves into what he considers to be a new frontier in psychological treatment.

You can find out more about Ryan at https://neuroperformance.com.au/

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To access Emil's FREE Academia courses on anxiety, stress, trauma, self-awareness, and the neurobiology of confidence use this link.

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Music Credit: Adam Matejko, 'He Is Not My Luke'

Wayne Spence is a primary school teacher and ... a Brazilian Jiu-Jitsu black belt! In his interview with Emil, Wayne highlights some of the most fundamental experiences shaping his journey towards his black belt, including the teaching that a belt focus is not the way to success. Wayne busts myths, talks about what NOT to do in Jiu-Jitsu, and shares a few laughs in a discussion anybody interested in BJJ would benefit from listening to!

Wayne is co-owner and coach at Loyalty Jiu Jitsu Academy. More information can be found at https://graciebjj.com.au/

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To access Emil's FREE Academia courses on anxiety, stress, trauma, self-awareness, and the neurobiology of confidence use this link.

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Music Credit: Adam Matejko, 'He Is Not My Luke'

Nojan is an Iranian-born activist who migrated to Australia as an adult. She lived through the Iranian government's theocratic rule and in this episode outlines what it was like living under the regime and how she chose to speak out against the evil flooding the streets in 2022. Nojan is passionate about sharing the voice of the survivors in Iran—the men and women fighting on the front lines to stop the massacre of women and young children fighting for their basic human rights.

Her message is one of hope.

Nojan is active on Instagram and can be found here: https://www.instagram.com/nojanlyb/

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Music Credit: Adam Matejko, 'He Is Not My Luke'

Building on from the last episode, Dr Cecile Boganin ventures into various treatment approaches for structural (or traumatic) dissociation, making special reference to EMDR. Other therapies discussed included Internal Family Systems and Schema Therapy.

Dr Boganin is a clinical psychologist skilled in working with people who have complex PTSD through modalities such as EMDR, DBT, and others.

To find out more about Dr Boganin and the work she does here: https://www.alliedpsychologygroup.com.au/about-us

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Music Credit: Adam Matejko, 'He Is Not My Luke'

Dr Cecile Boganin ventures into the devastating effects of trauma and the imprints these experiences leave on the survivor. She describes structural dissociation (what even is that?!), posttraumatic stress, and ways to approach childhood abuse.

Dr Boganin is a clinical psychologist skilled in working with people who have complex PTSD through modalities such as EMDR, DBT, and others.

To find out more about Dr Boganin and the work she does here: https://www.alliedpsychologygroup.com.au/about-us

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To access Emil's FREE Academia courses on anxiety, stress, trauma, self-awareness, and the neurobiology of confidence use this link.

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Music Credit: Adam Matejko, 'He Is Not My Luke'

In this episode, psychotherapist Emil Barna reads the revised second chapter to his 2017 book Minding The Brain Towards Change: What Willpower Really Means For Addiction.

Here is a snippet from the book:

"... there formed a group of Kurdish female freedom fighters who began to hold the Islamic State (IS) at bay in the small Syrian town of Kobane. These freedom fighters were relentless. They were convinced that IS was afraid of them because if a fighter were to die at the hands of a woman they wouldn’t inherit heaven. These women were convinced that the reason they were so successful at holding IS off was the power of their indomitable ‘will.’ They said that their ‘will’ could not be budged, and that IS could never compete with their determination. Driving IS from Kobane was top priority.."

—Chapter Summary

Main Points

• Willpower is the energy behind self-control
• Self-control is the ability to refrain from current temptation for a future goal
• Glucose is an important carbohydrate that gives you the energy to do the things you set your mind to
• Things like violence, aggression, tobacco smoking, alcohol consumption, stress, and a lack of attention can often come about when blood glucose levels and metabolism are out-of-whack
• Expectations play a big role in willpower
• Self-regulation is the ability to evaluate the pros and cons of a particular behaviour and adjust that behaviour accordingly
• Self-awareness is the ability to know yourself, others, and your surroundings
• Willpower, self-control, self-regulation, and self-awareness work together in intricate ways to help you keep to your set goals

 Practical Considerations

• Keep your body well-nourished for the exercise of energy
• Remind yourself that positive expectations lead your brain to work better on a goal you’ve set for yourself
• Open your mind, learn more about yourself, listen to others' opinions of yourself (especially if you disagree with them), and consider your impact on others and the way others impact you
• Weigh up the pros and cons in determining the benefit of a particular action

www.barnacc.com

To access Emil's FREE Academia courses on anxiety, stress, trauma, self-awareness, and the neurobiology of confidence use this link.

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