Psychological Therapeutic Solutions Ltd

20/03/2026

Loving the neuroscience focus this morning at the EMDR U.K. Conference in Bristol. Nick Adams opened with a really clear and clinically useful exploration of the neurobiology of fear.

A particularly helpful frame was the balance between glutamate and GABA. Glutamate drives the brain’s alarm system and helps encode threat, while GABA supports calming and regulation once danger has passed. Trauma can disrupt this balance, leaving the system stuck in a state of ongoing threat.

EMDR appears to work with this system by gently activating traumatic memory while also supporting regulation. Rather than reinforcing a narrative retelling of the trauma, it shifts processing into a more experiential mode.

Bilateral stimulation may play a key role here, occupying the brain’s usual defensive responses and reducing avoidance or over engagement. This creates the conditions for processing to continue without becoming overwhelming.

At the same time, there are changes in how the cortex and amygdala communicate, with a reduction in the intensity of glutamate driven activation. This allows the memory to be processed with greater regulation, rather than remaining in a heightened state of threat.

A powerful reminder that EMDR is not about removing activation, but about supporting the brain to process experience with both activation and regulation online, so that what was once overwhelming can be integrated and recognised as being in the past.

19/03/2026

Definitely worth sharing

16/03/2026

Clearly on a non therapy day my brain is still thinking therapy.

I was reflecting today on how we sometimes talk about “parts” in therapy and how that language does not always resonate with everyone, whether that is therapists or clients.

One way I often explain the same experience is through EMDR’s Adaptive Information Processing (AIP) model.

We can think of emotional states as mood dependent memory networks. Each network holds memories, body sensations, emotions and beliefs that were encoded when the nervous system was in that particular state.

For example, an anger network might contain memories of situations where things felt unfair, where there was conflict, or where needs were not met. When this network is activated, those memories, sensations and beliefs can come online very quickly.

Sometimes networks activate in relation to one another. A sadness or helplessness network may move the nervous system toward collapse or shutdown. Anger can then appear because it mobilises the system into action. In that sense, anger can function protectively by shifting the system from collapse into activation.

Over time, when experiences within these networks were overwhelming or could not be processed adaptively, the links between emotions, body states, memories and beliefs become stronger. The network becomes more sensitive and easier to trigger.

When this happens, people often describe it as a “part of them” taking over. From an AIP perspective, we could simply understand this as a particular memory network becoming dominant in that moment.

Different language perhaps, but describing the same underlying process.

I often find this way of thinking can help both therapists and clients make sense of emotional shifts without necessarily needing to use parts language.

I would be interested to hear how others explain this idea in ways that feel accessible to both clients and professionals.

14/03/2026

In the days leading up to Mother’s Day, shops will fill with flowers, cards and gifts as many people prepare to celebrate their mums.

For many this is a joyful time.

But for others it can be one of the most painful days of the year.

Some people are grieving mothers who have died, or facing the heartbreak of watching their mother become very unwell. Some carry the pain of estranged or difficult relationships. Others live with the quiet grief of wanting to be a mother but never having had the chance.

And for some mothers, their children are growing up, moving away, and life is changing in ways that can feel both proud and painful at the same time.

Days like this can stir up grief, anger, longing, sadness or loneliness.

If Mother’s Day feels heavy for you, please be gentle with yourself. Step away from social media if you need to. Do something kind for yourself. Reach out for support if that feels right.

However you experience this day, your feelings are valid.

You are not alone.

12/03/2026

As someone who is severely dyslexic I’m proud of my achievement and so should every other human being.

Did you catch the incredible Dame Dr Maggie Aderin on the Jonathan Ross show on ITV this week?
And on Sunday Brunch on Channel 4?

She beamed in, Star Trek style, to explain her views on whether there's life on another planet and to talk about her new autobiography, Starchild.

In her new book, she talks about her work with Made By Dyslexia, and how our work has helped her understand her Dyslexic Thinking skills as a storyteller, communicator, explorer, problem-solver and out of the box thinker!

✨ We're sure it will be an inspiration to dyslexics, young and old - everywhere!

It's available as an audiobook 🎧 and a paper copy 📖

👉 Grab your copy here: https://amzn.eu/d/00EFmIB3

12/03/2026

At the 2026 Northern Power Women Awards in Manchester celebrating my sister, Sharon Benson, being named on the 2026 Power List.

I could not feel prouder of her. Sharon is a board level people and organisation transformation leader who has dedicated her work to helping organisations build healthier, more psychologically informed cultures. She has supported leaders and organisations to think differently about people, wellbeing and how workplaces can better understand and respond to mental health.

It is also fantastic to be here with Es, Head of Compliance at NatWest. Being surrounded by such inspiring women tonight really highlights the impact strong, thoughtful leadership can have across organisations and communities.

A very proud moment and an inspiring evening celebrating women who are making a real difference.
✨

12/03/2026

Many women are surprised by the emotional changes that can happen during perimenopause. Hormones often do not decline smoothly during this stage of life. Instead they can fluctuate quite chaotically. Oestrogen may rise and fall unpredictably and progesterone often drops earlier. These changes can affect the brain systems involved in mood, motivation and stress regulation. As a result some women experience anxiety, low mood, loss of enjoyment, or a sense of feeling unlike themselves.

This is one reason why some women benefit from different combinations of hormones as part of HRT. Oestrogen can support mood, cognition and energy. Progesterone often has a calming effect on the nervous system and can help with sleep. Some women also benefit from testosterone which can influence motivation, confidence and overall sense of wellbeing.

For women who already carry significant stress or past trauma, these hormonal fluctuations can sometimes amplify the nervous system’s responses. The body tends to move between two main states when under pressure. One is hyperarousal, often experienced as anxiety, agitation, or feeling constantly on edge. The other is hypoarousal, which can feel like emotional flatness, shutdown, low motivation or disconnection.

Perimenopause can also bring physical changes such as sleep disturbance, joint pain, fatigue and shifts in metabolism. When these changes occur together it can feel confusing or overwhelming.

These experiences are common and understandable during a significant hormonal transition. Conversations about menopause and mental health are becoming more open, but many women still feel they are experiencing these changes alone. Greater awareness can help people understand what is happening in their bodies and seek the support that feels right for them.

How are you finding hormone related changes at this stage of life? Any words of wisdom or things that have helped you along the way?

09/03/2026

Love this clip. Thank you Ruby Psychological Services for sharing.

09/03/2026

I love this idea. Thanks for sharing Mindfulness Skills4Life

A small neuroscience trick for a racing mind at bedtime… or 2am
(and one I’ve started sharing with my children)
-----------------------------------------

You’re tired.
Your body is ready for sleep.

But your mind?

Still planning tomorrow’s meeting.
Replaying that conversation from earlier.
Or quietly worrying about things that definitely don’t need solving at 2am.

If this sounds familiar, there is an interesting little technique from cognitive science called Cognitive Shuffling, developed by sleep researcher Dr Luc Beaudoin.

The idea is surprisingly simple.

Instead of trying to stop your thoughts (which rarely works), you gently shuffle them.

Because as the brain naturally drifts toward sleep, our thinking becomes a little looser… more visual… and slightly random.

Those strange fragments of images that appear just before we drift off.

Cognitive shuffling simply mimics that natural process.

How to try it tonight

Choose a simple word.

For example: BEDTIME
(Yes… I know it has repeating letters – but it works nicely!)

Now slowly move through the letters and think of random things that begin with each one.

B – imagine a banana
Spend a moment picturing it.

Then maybe a bicycle
Picture the bike.

Then perhaps a bird.

When you run out of B words, move to the next letter.

E – elephant, egg, envelope
D – dog, door, diamond

Spend a few seconds picturing each one before moving on.

No story.
No connection.

Just simple, random images.

When you reach the end of the word, choose another and keep going.

Why this can help

A busy mind at night is often stuck in the brain’s planning and problem-solving mode.

Cognitive shuffling gently shifts the brain away from analysing… and into simple mental imagery, which is much closer to the state our minds enter just before sleep.

In other words, instead of forcing sleep…

you quietly invite the mind to drift in the direction sleep begins.

A small shift.

But sometimes a surprisingly helpful one.

I’ve recently started teaching this to my children as well… because busy minds aren’t just something adults have.

I’d love to know:

What helps your mind switch off at the end of the day?

Dr Sands
sandra@mindfulness-skills4life.co.uk

Mindfulness | Neuroscience | Wellbeing | Performance