….it’s the small things over time that can make a big difference
Breathing Exercises
Our breathing patterns impact the function of many critical areas of the brain impacting our heart rate, blood pressure, emotions, and memory. Our neurons respond to the rhythm of our breath, indicating that when we change our breathing, we can control the activity of our brain cells—it influences how we perceive the world, think, pay attention, remember and feel.
Most situations aren’t inherently stressful—they are a function of how we experience them. By calming the body and the mind, breathing can powerfully train our nerves for stress resilience. While we may still get upset or anxious, focusing on our breath can help us reduce how often or for as long.
Extended exhale
Progressive Muscle Relaxation
5-4-3-2-1 Senses
Self compassion & neuroplasticity:
We all have critical voices. And we all experience shame. Our internal negative talk is the thing that gives rise to the shame we feel. How much this affects us varies from person to person. An important psychological hurdle is becoming aware of the ‘voices’ in our heads, how they impact us and realising we have a choice about how much we will allow these to influence our lives. The inner voice has different sides: a positive life-affirming voice that represents our real self (our true wants, desires and goals) and a critical, mean voice that can sometimes feel like a bully, the “critical inner voice.” Most people would never dream of talking to or treating other people the way their inner critic treats themselves.
So why do we do this? From the moment we’re born, we absorb the world around us. The early attitudes, beliefs and behaviors we were exposed to can become an inner dialogue, affecting how we see ourselves and others. These impressions become the voices in our heads and how we begin to speak to ourselves as adults.
Neuroplasticity is the brains capacity to learn. The more we practice negative self talk and experience shame, we start to hardwire these neural pathways into the brain and form strong habits. The good news is that if we start to practice new behaviours, or more compassionate self-talk, then we can start to develop new neural pathways of a healthier kind and hardwire these into our brains. It just takes awareness, commitment and practice.
Camilla Brown Counselling & Psychotherapy 