Evolve Psychology NT. Joanna Thom

21/08/2024

Emotions come up for a reason. Often they are trying to alert us to something we need to pay attention to.

These are just some examples of what your emotions could be trying to tell you.

Instead of suppressing them or beating yourself up over them, try this:

🧘‍♀️ Check in with your body. Where are you feeling the emotion physically? Let yourself feel it fully instead of trying to make it go away. Breathe into it.

🗣 Give your emotion a voice. If your anger could speak, what would it say? If your sadness had words, what wisdom might it offer?

📓 Free write about what you are experiencing in your journal, you may be surprised what comes up.
Although it may seem inconvenient at times, our emotions contain important messages.

When we tune into them with curiosity instead of judgement, we can learn so much about our needs, values and paths forward.

What emotions have been arising for you lately? I’d love to hear your experiences in the comments! 💜

21/08/2024

20/08/2024

All upcoming .circle will get immediate access to tons of workshops on mental health for nutrition. Including one of our members favorites with psychiatrist . What we eat has a massive impact on how we regulate our emotions and how quickly we can bounce back from stress. Comment “WAITLIST” then check your DM to get access to this and every workshop we’ve hosted. Enrollment opens Sept 1st— and spaces do sell out

27/07/2024

26/07/2024

Science backed tips to boost cognitive function ✨💕

Maintain a balanced diet: Consume a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Stay physically active: Engage in at least 30 minutes of exercise daily to enhance blood flow to the brain.

Get adequate sleep: Aim for 7-9 hours of quality sleep each night.

Challenge your brain: Solve puzzles, play strategic games, or engage in activities that require critical thinking.

Stay socially connected: Regular interactions with friends and family can improve mental health and cognitive function.

Manage stress: Practice relaxation techniques like deep breathing, meditation, or yoga.

Learn new skills: Take up a new hobby or learn a new language to keep your brain engaged.

Stay hydrated: Drink plenty of water throughout the day to maintain optimal brain function.

Limit alcohol: Excessive alcohol consumption can negatively affect cognitive abilities.

Avoid smoking: Smoking has been linked to cognitive decline.

Protect your head: Wear helmets when necessary and take steps to avoid injuries.

Consume omega-3 fatty acids: Include foods like fish, flaxseeds, and walnuts in your diet.

Read regularly: Reading stimulates the brain and improves cognitive function.

Practice mindfulness: Mindfulness exercises can improve focus and concentration.

Monitor blood pressure: High blood pressure can negatively impact cognitive health.

Keep your mind active: Engage in activities like playing musical instruments or crafting.

Take breaks: Allow your brain to rest by taking regular breaks during tasks.

Reduce sugar intake: High sugar consumption can impair cognitive function.

Stay positive: Maintain an optimistic outlook to enhance overall brain health.

Which of these tips will you start working on?

26/07/2024

This one practice can completely transform your life ❤️

Honouring commitments to yourself isn’t just about discipline—it’s a transformative practice rooted in neuroscience!

When we stay true to our commitments, not only are you building self-trust but you are also activating neural mechanisms which signal accomplishment, build emotional resilience and support well-being.

So, how can you make it easier to keep promises to yourself?

Here are some research-backed tips:

Set Clear Intentions: Write down your goals and visualise achieving them. Visualisation activates the brain’s motivational system, making it easier to follow through.

Break it Down: Divide your goals into smaller, manageable tasks. This reduces overwhelm and builds a sense of progress.

Self-Accountability: Regularly check in with yourself. Use journals or apps to track your progress and adjust as needed.

Positive Reinforcement: Reward yourself for small wins. This boosts motivation and reinforces positive behaviour.

Start small. Set yourself a simple goal that you know you can maintain if you set the intention. Start building your self-trust with this small promise and then add-on from there. Remember patience and repetition are key to creating new habits and positive change 💕✨

23/07/2024

Choosing growth over fear isn’t just a psychological battle; it’s a neurological one. Our brains are wired for survival.

The amygdala, our threat detection center, prioritises safety and stability. When faced with a challenge or opportunity for growth, the amygdala triggers the fight-or-flight response, urging us to retreat to the known.

This is why the familiar “comfort zone” feels safe, even if it hinders our potential.

However, neuroplasticity means it is possible to train our brains to create less resistance when it comes to facing challenges.

Here’s what happens when we step outside our comfort zones:

➡️ Taking a courageous step, despite the initial fear, triggers the release of dopamine, a neurotransmitter associated with pleasure and motivation. This reward system encourages us to repeat growth-oriented behaviors.

➡️ When we learn and master new skills, we create new neural connections in the brain. These connections solidify over time, making growth-oriented behaviors become more natural and reducing the fear associated with them.

Choosing growth is a continuous process. The amygdala’s fear response may resurface with each new challenge. But with each step forward in the face of resistance, we strengthen the neural pathways for growth, making it easier to choose growth over fear in the future 💕

20/07/2024

20/07/2024

Reclaiming your power begins with a fundamental acknowledgment: while you can’t control every situation, you do possess the power to choose your response.

Life is full of unpredictable events; when faced with a difficult situation, pausing to reflect rather than reacting impulsively can be a transformative practice.

This moment of reflection allows you to assess the situation, understand your emotional responses, and decide on the most constructive course of action.

When you consciously decide how to react, rather than being driven by automatic emotional responses, you cultivate resilience and emotional intelligence.

This shift not only enhances your ability to handle stress but also empowers you to navigate life with greater clarity and purpose.

Reclaiming your power isn’t about controlling the uncontrollable; it’s about mastering your responses to life’s inevitable uncertainties 🤍

20/07/2024

Feeling stressed? 📈 High cortisol levels could be to blame.

Cortisol is known as the “stress hormone” and can have negative impacts on your health if levels stay elevated.

Signs of high cortisol include:
✔️ Fatigue and difficulty sleeping
✔️ High blood pressure
✔️ Headaches
✔️ Anxiety and irritability
✔️ Weight gain, especially around the midsection

Reducing cortisol through lifestyle changes like exercise, meditation, and healthy eating is important. But did you know omega-3 supplements may also help?

Research shows omega-3s can significantly reduce overall cortisol levels:

➡️ A 2021 study found omega-3 supplements lowered cortisol by 19% in midlife adults (PMID: 33875799)

➡️ Omega-3s from fish oil helped reduce cortisol and perceived stress in recovering alcoholics (PMID: 23390041)

Here are some more tips to lower cortisol naturally:
🍃 Practice deep breathing and meditation
✨ Prioritise sleep
💦 Stay hydrated
🌱 Eat a whole food, anti-inflammatory diet

20/07/2024