Coherence therapy, formerly known as depth-oriented brief therapy (DOBT), is a type of <a href="https://thehumancondition.com/psychotherapy-introduction-benefits/">psychotherapy</a> that derives from depth psychology, which refers to the study of the unconscious aspects of the human experience. Practitioners of coherence therapy believe that the conscious and unconscious parts of the mind have essential roles in a person’s psychological well-being. The treatment is based on neurobiological principles and constructivist theory (i.e., the theory that people construct their own knowledge) and is used to address a broad range of concerns.

Coherence Therapy: Description, Effectiveness, and Benefits

Coherence therapy, formerly known as depth-oriented brief therapy (DOBT), is a type of psychotherapy that derives from depth psychology, which refers to the study of the unconscious aspects of the human experience.

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

Coherence Therapy: Description, Effectiveness, and Benefits - The Human Condition

5 key insights from,Rewired: Protecting Your Brain in the Digital Age. by Carl Macri

Rewired: Protecting Your Brain in the Digital Age

We form early attachments that influence our future relationships; we make friends who influence what we watch, wear, and say; we work in groups that form societies; we stay connected to people we love for most of our lives.Humans are wired for social interactions. Our brains are endowed with networks of neurons that compel us to form strong attachments and social bonds. It is critical to have empathy and form strong social bonds. Mental health is under siege in the Digital Age.

1. Our brains are uniquely wired for social interactions.

As a result of spending so much time with our smartphones and a growing number of apps that penetrate nearly every aspect of our lives, we use media and technology as a mood regulator. We no longer tolerate boredom because we don’t have to—stimulation and reward are an arm’s reach away. Over time, online social media and other applications began displacing offline face-to-face interactions. This disrupts attachments with parents, weakens bonds with friends, and diminishes the full capacity of our prefrontal cortex as we become more distracted, divided, and depressed.

2. Beware of your smartphone.

The human brain goes through an impressive transformation from birth to adulthood and we have a pretty good understanding of how and when these changes occur. Can we use developmental neurobiology to inform our understanding of the impact mobile media consumption has on children and adults alike? The answer is yes.The seduction of media multitasking, the risks of constant social media comparisons, and an internet laden with advertising superstimuli are all designed to keep you coming back for more. This contributes to rising rates in adults of anxiety, depression, narcissism, and loneliness.

3. To manage the impact of smartphones, we need to think developmentally.

There are a lot of wonderful things about mobile media, information, and communication technology. But we are all walking around with an incredible amount of computational power with full access to the internet and a world of temptation and titillation in our pockets. Sometimes habits slip into addiction. It’s hard to tell with technology when this line has been crossed since it is so easy to hide unhealthy smartphone habits and their use is pervasive.“When you change your habits, you change your brain—it’s that simple.”

4. Not all tech habits are addictions, but all tech addictions start as habits.

There are many causes for worry about the corrosive effects of mobile media, information, and communication technology in our lives and brains. But there are also reasons to believe that we will create a common expectation that these technologies can and should support us, not divide and depress us. Humans are capable of positive change and there are signs that we will survive the threats of our many smartphone habits. Our incredibly adaptive brains will see us through the technology revolution of the Digital Age—a revolution that will likely accelerate.

5. There is hope for a future with tech-life balance.

There is a difference between surviving and thriving. We need to be more proactive than reactive in order to create a digital literacy for our children and a tech-life balance for ourselves. We need healthy brains functioning at their peak if we will have any chance of dealing with the many problems society faces. The same brain science that informs our understanding of the negative consequences of too much media consumption and unhealthy smartphone habits can also inform clear recommendations about how to move forward.

Surviving and Thriving

“Brains are tricky and adaptable organs. For all the ‘neuroplasticity’ allowing our brains to reconfigure themselves to the biases of our computers, we are just as neuroplastic in our ability to eventually recover and adapt.”-Douglas Rushkoff

Neuroplasticity Quote #1

“Because of the power of neuroplasticity, you can, in fact, reframe your world and rewire your brain so that you are more objective. You have the power to see things as they are so that you can respond thoughtfully, deliberately, and effectively to everything you experience.”-Elizabeth Thornton

Neuroplasticity Quote #2

Rewired: Protecting Your Brain In The Digital Age

Harvard neuroscientist Carl Marci shares 5 key insights from his new book, Rewired: Protecting Your Brain in the Digital Age.

personaldevelopment

Personal Development

artsandculture

Society, Arts & Culture

scienceandnature

Science & Nature

Group therapy is an exposure-based large-group one-session treatment (LG-OST). It builds on the remarkable advances made in the development of highly effective cognitive-behavioural treatments (CBT) for various mental disorders. So-called ‘exposure strategies’ are at the heart of these approaches.

Getting Cured Of Phobias In One Day

Exposure therapy <a href="https://www.karger.com/Article/Abstract/381574">refers</a> to ‘repeated, systematic exposure to cues that are feared, avoided, or endured with dread’. Whether the therapy is delivered in vivo (ie, involving actual objects, events or situations), in sensu (ie, using the imagination – for example, to conjure traumatic memories or obsessional thoughts), or it’s interoceptive (ie, focused on the feared bodily sensations), it should provide the patients with new, anxiety-reducing and fear-relieving experiences that violate their fear-evoking expectancies.

Exposure Therapy

After an exposure treatment, between a half and two-thirds of patients are deemed to no longer suffer from an anxiety disorder or they show significant <a href="https://www.sciencedirect.com/science/article/pii/S0272735815001178">improvement</a>. This is a blessing when considering the life-limiting, long-lasting, progressing and – as increased suicide rates among anxiety patients <a href="https://link.springer.com/article/10.1007/s11920-018-0885-z">show</a> – sometimes even life-threatening character of these disorders.

Benefits Of The Exposure Treatment

Despite the promising initial findings, it remains to be proven whether LG-OST is a feasible and effective treatment for anxiety disorders beyond phobias. Moreover, the ‘best’ therapist-to-patient ratio still needs to be calibrated. And most importantly, LG-OST effectiveness needs to be improved further, because not all participants benefited to the desired extent. The cost- and resource-saving aspect of LG-OST, however, is obvious.

A Lot Of Work To Do

A single-session, exposure-based treatment for large groups could help bring evidence-based psychotherapy to the masses

Strength in numbers: group therapy can beat phobias in a day | Psyche Ideas

Anxiety, anger and distress create rapid breathing as a "fight or flight" response to increase oxygen in our system.A calm nervous system creates slow, deep, relaxed breathing to supply the required oxygen to the system, using least effort. The oxygen requirement is much less compared to what is needed for fight/flight.

Emotion affects Breath

A study was conducted asking people to breathe in particular "patterns" and they were asked to report the associated feeling.Surprisingly, what they reported corresponded to the right emotion, even though they weren't aware of the patterns.

Breath affects Emotion

Breathing is not just about oxygen, it's also how we receive odors which contain important sensory information.When we encounter a rotten smell like decomposting eggs or a dead rat, we automatically start to breathe fast and shallow. This is because our body is trying to invoke the 'flight' response so that we move away from this potential threat (bacteria or nearby predators).On the other hand, scents like roses or fresh bread leads to slow, long breaths (inviting you near the smell).

Breath responds to Smells

One study analyzed 9,500 people watching 16 different films, from rom coms to horror, and looked at the air composition throughout the film.Suspenseful moments showed upticks in CO2 and isoprene, a chemical associated with the tensing of muscles. Isn't that fascinating?

Suspense = CO2

Understanding this bi-directional relationship can be really helpful. Try this simple exercise.<ul><li>Be aware of your emotions throughout the day: while working, going out or watching a movie.</li><li>Observe your breath, does it differ with emotion (angry, happy, stressed, irritated)?</li></ul> With practice, you can consistently be aware of your emotions and breath. <ul><li>When you notice an undesirable emotion, consciously change your breathing pattern (slow, deep, effortless) and verify if this alters your emotion in any way.</li></ul>

Breath <=> Emotion

The relationship between Emotions & Breath. How can you use this understanding for your benefit?

Every time somebody tells you to slow down your breathing, or asks if you're upset because you're huffing like a pug, they're tapping into decades of research about the link between human respiration and emotion — and it turns out that it goes…

health

Health

Hack your emotions (using breath) 

One thing at a time: When you walk, just walk, and appreciate each step. When you do something online, do one thing at a time, as fully as you can. This is such a simple approach but we forget it so often.

One thing at a time: 

In between meetings and tasks, take a breath. Let yourself have some space, some downtime. Even if it’s just a few minutes, savor this delicious space.

Put space between things

Clean as you go: Put away your clothes when you take them off. Wash your dishes after you eat or cook. Wipe the counter. Tidy up after yourself. This can apply to everything — reply to that email, clean up your downloads folder, don’t have a million tabs open all the time. Simple thing, but really underappreciated by most people. Not letting things pile up is such a wonderful way to live life on easy mode.

Clean as you go: 

Do less: You don’t need to do less in order to live life on easy mode. But it can be really nice! Reduce how much you’re trying to get done during the day. This can take some time to transition towards, including renegotiating commitments with people or training people to do things for themselves..

Do less: 

I don’t mean all the time. But every 30-45 minutes, get up and move. Stretch, do a few yoga poses, walk outside for a few minutes, do some bodyweight exercises. Once a day, do more than that: go for a longer walk, go on a bike ride, do a workout, play a sport, do a yoga routine or bodyweight exercises. Rest some days if you’re sore or tired, of course. This kind of movement throughout the day makes your body feel vibrantly healthy and at ease in the long run.

Move often:

A lot of time, we can get stopped by overwhelm. It’s natural to feel overwhelmed when we’re face with a lot of tasks/decisions. Life on easy mode means just picking one thing off the pile and focusing on that. Then the next thing off the pile. Take a breath, and focus on one thing.

When you’re overwhelmed, take small steps:

We overcomplicate things. What’s the simplest way you can approach the things you have in front of you? How can you make decisions with ease, instead of overthinking it? Be straightforward in your communication — say what you want. Don’t add extra meaning to things, extra layers of suffering. Live simply in every interaction and task.

Do things as simply as possible:

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You don’t have to do anything different to live life on this easy mode. That said, here are some things I’ve found to make life so much easier — there might be a lot here, but think of these as ideas you might try one at a time:

habits

Habits

How to Put Life on Easy Mode - zen habits

In a world where we assume people tell the truth, liars prosper. To stop them from exploiting others, here are three rules to catch a liar.It is estimated that the average person lies 30 times a day. It comes easily and naturally to most people. Lying has obvious advantages, in that it exploits others and helps get you ahead of the game. But if you want to prevent being exploited, you need to learn to detect lies. There are three rules to catch a liar: Keep them talking; listen to their feelings; keep them busy.

3 rules to catch a liar

You will have lied at some point in the last week. Perhaps even today. But how big was it? Was it one of those small phatic lies. Or is it something much bigger — a crime, an infidelity, a betrayal, or a sordid secret?Lying is a hard trick to get right. Lie too much, and no one trusts you. Lie too little, and you get laughed at, called “blunt,” and shunned as socially inappropriate. We are a “truth-default” species, meaning that our default position is to believe what others say. We assume people are telling the truth. So, lying has to be deployed carefully and sparingly.

Truth about Lies

If life is a computer game, then lying is the cheat code. In a world governed by truth-default theory, the deceiver is king. We lie to get ahead in life and to get an advantage over others.With such benefits, it’s no wonder that lying comes easily and naturally to us. Children as young as 2 years old will lie, and by 8 years old, 80 percent of children will lie if they can get away with it. One study suggests that most of us lie at least once in a ten-minute conversation. If lying is the way we get to the top and take advantage of each other, it pays to be able to spot a liar.

The liar’s advantage

A few years ago, a research paper came out that examined the various techniques used in “high-value detainee interrogation” — basically, how to interrogate the sort of bad guys you might see in a movie. Based on this research, we can summarize three rules to catch a liar.

Liars cannot draw on real memories, and lack the imagination to fabricate a detailed, plausible story, or fear that they will give themselves away.So, if you want to spot a liar, be a good listener. Ask questions. Keep them talking. But, if you really want to spot a liar, you need to ask “unanticipated questions.” A liar, especially a practiced one, will have a script ready. You should ask about less pertinent aspects of a situation. If they were at a restaurant, what color were the chairs? If they were staying with friends, in which bedroom did they sleep? What did it look like?

Rule #1. Keep them talking

Consider how we store memories compared with how we store fictions. One key insight is that when we recollect a true memory, we reference sensory details (how things looked, smelled, etc.), as well as how we felt about a specific event. This is not the case with lying.If lying your story more likely will be of the form, “It was raining, so I must have had my umbrella.” Truth-tellers tend to include sensory descriptions; liars do not. Like describing the smell or temperature of the rain.

Rule #2. Listen to their feelings (or lack thereof)

The “cognitive load model” of deception holds that “lying is multi-tasking and for that reason difficult. Liars must plan what they say, remember to play a role, and suppress the truth.” The idea is that if you want to spot a liar, you need to make their lying harder. To do this, give them other tasks to do as they are telling their story. If their brain is too busy doing other things, they won’t have enough mental resources left over to lie — or, at least, lie convincingly.So, if you suspect your partner of cheating, ask them questions while they’re driving.

Rule #3. Get them busy

It is true that humans are good at lying, and the corollary is that many people are good at telling if someone’s lying. There’s a small army of micro-gestures, pauses, turns of phrase, and so on that we’re all attuned to, and these three rules can improve your lie-detecting ability.

Liar, liar

“I lie to myself all the time. But I never believe me.”-S.E. Hinton, The Outsiders “’So you're always honest,’ I said.‘Aren't you?’‘No,’ I told him. ‘I'm not.’‘Well, that's good to know, I guess.’‘I'm not saying I'm a liar,’ I told him. He raised his eyebrows. ‘That's not how I meant it, anyways.’‘How'd you mean it, then?’‘I just...I don't always say what I feel.’‘Why not?’‘Because the truth sometimes hurts,’ I said.‘Yeah," he said. "So do lies, though.’”-Sarah Dessen, Just Listen

Quotes about Lying

In a world where we assume people tell the truth, liars prosper. To stop them from exploiting others, here are three rules to catch a liar.

problemsolving

Problem Solving

communication

Communication

Cold water creates an adrenaline release in your body.If you take cold showers on a regular basis, you get used to having high levels of adrenaline in your body. This enables you to relax and think clearly in stressful situations, where the body responds by releasing adrenaline, such as: car traffic problems, intense arguments with other people, or doing things outside of your comfort zone.

Take cold showers to raise your stress threshold

Dr Andrew Huberman describes what he learned when David Goggins came into his laboratory. Why is David Goggins such a beast? What does Andrew Huberman think we can learn about fear and motivation from David Goggins. Has Huberman Lab found anyone like David Goggins since? #andrewhuberman #davidgoggins #motivation Get 20% discount on Impossible’s sleep powder at https://impossible.co/modernwisdom (use code: MW20) - Join the Modern Wisdom Community on Locals - https://modernwisdom.locals.com/ Listen to all episodes on audio: Apple Podcasts: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: https://chriswillx.com/contact/

longevity

Longevity

Watch the full episode now - https://youtu.be/31DMZLK_PPs

Dr Andrew Huberman describes what he learned when David Goggins came into his laboratory. Why is David Goggins such a beast? What does Andrew Huberman think we can learn about fear and motivation from David Goggins. Has Huberman Lab found anyone like David Goggins since?

#andrewhuberman #davidgoggins #motivation

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Bonjour I'm Chris, Host of the Modern Wisdom Podcast. Understanding the world is hard, this channel should help.

Chris Williamson

Andrew Huberman - What It’s Like Studying David Goggins

If our minds are messy, we mess up our lifestyles, and when our lifestyles are messed up, our mental and physical health suffer. The 5 Steps are a way to harness our thinking power—any task that requires thinking can use a neurocycle, which means everything can use a neurocycle because we are always thinking! So, are you ready to begin cleaning up your mental mess?The brain is not hard-wired or stuck; it’s soft-wired, which essentially means it responds to what we think, feel, and choose—and what we eat, what we put into and onto our body, and how we move our body.

Neurocycling is a lifestyle

When our thinking is toxic, it can mess up the stress response, which then starts working against us instead of for us. This, in turn, can make us more vulnerable to disease, which is why many researchers now believe that toxic stress is responsible for up to approximately 90 percent of illness, including heart disease, cancer, and diabetes. Only 5–10 percent of disease is said to come from genetic factors alone.

About Toxic Thinking 

First, you prep that amazing brain of yours, and this is where mindfulness, meditation, breathwork, tapping, and so on are essential. You can do some breathwork (my favorite, because of its scientific base and effectiveness, is the <a href="https://www.wimhofmethod.com/breathing-exercises">Wim Hof method</a>)3 or something similar. This is a simple, mind-driven action that prepares your mind and optimizes your brain and body, allowing you to calm down enough to react in the most favorable way. Next, you go beyond the mindfulness your preparation has created into directed neuroplasticity through the 5 Steps:

Preparation For Neuro cycling 

“The goal of the Gather step is straightforward: to understand what you’re hearing, reading, and experiencing, and to get the information into the brain properly. As you go through this step, it’s important to remember we are thinking beings; we think all day long.”

Gather

The aim of this focused thinking step is to learn how to think deeply and intentionally, which will develop your phenomenal capacity to build effective, long-term memory into your dendrites. The Golden Rule of the 5 Steps is to think to understand the information you’re trying to remember, which involves three steps: asking, answering, and discussing.

Reflect

“This step involves writing down the information you selected in the analytical thinking step above. I recommend you use the “brain-friendly” way of writing I have created, called the Metacog (see appendix B). It’s really important to write concepts down as you do the ask/answer/discuss process, because this reinforces healthy dendrite growth and really forces you to think about your thinking. Remember, the brain operates like a quantum computer.”

Write

“helps build useful long-term memory into the dendrites. It’s a very simple yet extremely powerful process. All you have to do is deliberately and intentionally go through what you’ve written, either in your journal or on your Metacog, to see if it makes sense, and if it has all the necessary information on it. It goes without saying that you can’t learn from something that doesn’t make sense to you, and the Recheck step helps with this. It involves a cross-evaluation of the content of your written work.”

Recheck 

“In this step, you play “teacher” and sequentially reteach all the information that’s on your Metacog. Teach it to your dog, your cat, or whoever will listen to you! You can even reteach yourself in the mirror. Explain what you’re learning out loud. Using all of your senses will make your brain work harder and build the memory more effectively. Test yourself in some way; perhaps create some questions you think may be asked by your boss or teacher. Ask yourself questions that will help you apply the information to your life in a real and tangible way.”

Active Reach

Check for <a href="https://apps.apple.com/us/app/neurocycle/id1460119837">iOS app</a>Check for <a href="https://play.google.com/store/apps/details?id=com.switch_android&hl=en_US&gl=US">Android app</a>

Neuro cycling Mobile Apps

I completed reading this awesome book about “Cleaning up your Mental Mess” last night by Dr. Caroline Leaf. This book is really good and very informative to train your brain and mind. I tried to give some summary here. 

Toxic thoughts, depression, anxiety--our mental mess is frequently aggravated by a chaotic world and sustained by an inability to manage our runaway thoughts. But we shouldn't settle into this mental mess as if it's just our new normal. There's hope and help available to us--and the road to healthier thoughts and peak happiness may actually be shorter than you think. Backed by clinical research and illustrated with compelling case studies, Dr. Caroline Leaf provides a scientifically proven five-step plan to find and eliminate the root of anxiety, depression, and intrusive thoughts in your life so you can experience dramatically improved mental and physical health. In just 21 days, you can start to clean up your mental mess and be on the road to wholeness, peace, and happiness.

books

Books

Toxic thoughts, depression, anxiety--our mental mess is frequently aggravated by a chaotic world and sustained by an inability to manage our runaway thoughts. But we shouldn't settle into this mental mess as if it's just our new normal. There's hope and help available to us--and the road to healthier thoughts and peak happiness may actually be shorter than you think. Backed by clinical research and illustrated with compelling case studies, Dr. Caroline Leaf provides a scientifically proven five-step plan to find and eliminate the root of anxiety, depression, and intrusive thoughts in your life so you can experience dramatically improved mental and physical health. In just 21 days, you can start to clean up your mental mess and be on the road to wholeness, peace, and happiness.

Dr. Caroline Leaf

Cleaning Up Your Mental Mess

Most people want “solutions ”because they’re unwilling to dig down to the root of the problem. The real problem. So-called solutions are but an opiate.Most how-to lists, step-by-step instructions, and habit-change remedies are drugs that mask the symptoms, yet they compound the problem in the long run.

Solutions?

What if, instead of numbing the pain, we sidestepped the solutions and scrutinized the problem itself?

What if?

If your desk chair is aflame, reading the Fire Safety Manual won’t save you. The problem isn’t a lack of instructions—the problem is your posterior is on fire.If you own too much stuff, watching a “67 decluttering steps” video won’t help. The problem isn’t a shortage of decluttering tips—the problem is the attachment to stuff.

For Example:

If you want to find tranquility, pondering the “7 habits of effective people” won’t bring you peace. The problem isn’t your “bad” habits—the problem is thinking “good” habits will trigger joy.

The Real Problem?

Solutions are seductive, but they rarely solve anything because chasing a “fix” removes our attention from the problem. It is only when we understand the fundamental nature of the problem that it is eradicated.

Solutions Don't Solve Problems

If you understand the why, the how takes care of itself.

Why and How?

timemanagement

Time Management

The Solution Is the Problem - The Minimalists

Productivity dysmorphia describes the feeling of failing to recognize your accomplishments and wanting to continue doing more, even when you’re running on fumes. It is the intersection of burnout, imposter syndrome, and anxiety. It's possible that a toxic "hustle culture" is pushing people to continue working even though they’re breaking down and desperately need rest.

Productivity Dysmorphia

Highly competitive, <a href="https://ieeexplore.ieee.org/document/6822254">work-oriented cultures</a> normalize this constant pursuit of productivity that eats away at other areas of life. In fact, you’re often praised for putting productivity above your well-being. Remember how schools rewarded perfect attendance? Similarly, companies prefer employees who get the maximum work done while taking the fewest possible breaks. Rewards like these reinforce that rest is bad and that being constantly at work is the right thing to do.

Burnout Is Rewarded

This mindset pushes people to force their minds and bodies to work even though they’re breaking down and <a href="https://journals.sagepub.com/doi/abs/10.1177/0963721411434979">desperately need rest</a>. The idea is that this mindset encourages people to dedicate their weekends and free time to extra work, skip the family dinners to <a href="https://hbr.org/2021/01/take-your-lunch-break">eat in front of a computer</a>, and <a href="https://www.tandfonline.com/doi/abs/10.1080/11745398.2016.1178152">take work devices on vacations</a> so they can wrap up a project or two on the plane.

Internalized Capitalism

There’s a difference between enjoying work, working a lot, and feeling compelled to work irrespective of whether you enjoy it. Popular quotes like “if you do what you love, you don’t work a single day in life” may normalize overworking under the assumption that if you’re passionate about something, you won’t ever get tired. Today’s toxic hustle culture may also feed into this narrative, advising people to maintain a side job outside of traditional office hours and utilize weekends to build a blog/channel/business so there’s no space left to take a break.

Hustle Culture and Productivity Dysmorphia

Some writers have even begun describing <a href="https://betterhumans.pub/rest-is-productive-1348b2b7eeb0">rest as productive</a>, as if people should stop relaxing if it doesn’t improve performance in some way. Not only does this mindset make it difficult to view and celebrate your achievements, but it also nudges you to <a href="https://hbr.org/2019/12/what-happens-when-your-career-becomes-your-whole-identity">build your entire life around work</a>. Messaging like this can make you feel guilty for enjoying a weekend doing “nothing” if you’re not hard at work on the two days you get off from work. As <a href="https://www.gartner.com/en/articles/employees-seek-personal-value-and-purpose-at-work-be-prepared-to-deliver">people place more and more importance on work</a>, it becomes harder to justify enjoying something if it doesn’t lead to productivity.

Being Productive Is The Only Goal

Productivity dysmorphia describes the feeling of failing to recognize your accomplishments and wanting to continue doing more.

productivity

Productivity

Feeling unproductive even after working all day? It may be "productivity dysmorphia"

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