Mierīgi

17/09/2025

How to Hack Your Brain 🧠✨PART II
What’s Really Harming Your Brain—and What You Can Do About It

Your brain is your most valuable asset, but modern life often chips away at its resilience. While some threats are obvious—like lack of sleep or poor diet—others are surprisingly subtle. Let’s look at the most evidence-based factors that can impair brain health and, most importantly, what you can do to protect and even strengthen your mind.

1. Chronic Exposure to Bad News (a.k.a. Doomscrolling)
2. Stress: Both Too Much and Too Little
3. Ultra-Low Cholesterol or Extremely Low-Fat Diets
4. High-Sugar and Processed Foods
5. Gut Microbiome Imbalance

Brain health isn’t about avoiding a single “bad” food or habit—it’s about patterns. Limit negative media exposure, balance stress, avoid extremes in diet, cut down on sugar, nurture your gut, and choose quality protein sources. Small daily adjustments compound over time, keeping your brain sharp, balanced, and resilient.

find out more....
https://mierigi.lv/blog/2025/09/01/how-to-hack-your-brain-part-ii/

19/08/2025

How to Hack Your Brain 🧠✨

Here are a few insights from brain research that I use in my work and also share in therapy. They’re simple, practical tools that can help you build a happier, healthier life.

1️⃣ Your brain is a prediction machine, not a truth machine.
It doesn’t see the world as it is, but as it expects it to be. The brain constantly makes predictions from past experience to interpret sensory input. What we “see” is filtered through expectations, not raw reality. And those “gut feelings”? They’re educated guesses, not gospel.

2️⃣ Your thoughts are not facts.
You can notice a thought without believing it, obeying it, or even liking it. That in itself can feel very freeing — and therapy often teaches exactly this skill.

3️⃣ Your comfort zone is a cage.
Growth requires discomfort. It feels challenging because it’s supposed to. Without leaning into stress and new experiences, your comfort zone actually shrinks.

4️⃣ You are not your thoughts — your behavior builds your identity.
Thinking about running ≠ runner. Acting in line with your values, again and again, is what shapes who you are. Likewise, acting against your values reshapes your identity over time.

5️⃣ Emotions are data, not directives.
They signal what matters, but they don’t always reflect truth. For example, fear may point to possible danger — or it may be a false alarm. Emotions deserve attention, but not blind obedience.

6️⃣ Behavior shapes feelings more than feelings shape behavior.
Research shows action often comes before motivation. Exercise, small tasks, and positive routines can lift mood and create momentum. Don’t wait to feel motivated — let action generate the feeling.

7️⃣ Your mind is built for survival, not happiness.
The brain has a negativity bias: it scans for threats, replays mistakes, and imagines worst-case scenarios. That kept our ancestors alive. But happiness? That’s a skill — something we cultivate through practices like gratitude, mindfulness, and connection.

more topics you'll find in my blog
https://mierigi.lv/answers/

19/05/2025

NEW META STUDY: Parental Technology Use in a Child’s Presence and Health and Development in the Early Years

In today’s digital world, it’s easy to forget just how much our screen habits affect the little eyes watching us. A new study (https://jamanetwork.com/journals/jamapediatrics/article-abstract/2833506) shows that when parents frequently use technology around their young children, it can impact the child’s cognitive development, emotional well-being, attachment, and even increase their own screen time. While the effects may be subtle, they’re real—and over time, they can shape a child’s health and development in meaningful ways.
So: Put your phone away when your child is around!
If you find it hard to put your phone down, you’re not alone—and it might even point to patterns of phone addiction. In consultation, we can explore this and your education together with care and honesty, helping you create a more present, connected environment for your child and yourself.

16/03/2025

Remember your own strength before you beg for help! Maybe you are stronger than you think.

Or, as Polish Prime Minister Donald Tusk put it: "500M Europeans Are Begging 300M Americans for Protection from 140M Russians Who Have Been Unable to Overcome 50M Ukrainians for Three Years"

Polish Prime Minister points to the potential of European troops | OBOZ.UA

20/02/2025

Men don't cry! (they just die)

Instead of seeking help for emotional difficulties, men (not only in Latvia) often deny the problems, pretend they do not exist and suffer for a long time.

Here is a contribution worth listening to on the subject, in Latvian.

Tā vietā, lai emocionālu grūtību gadījumā meklētu palīdzību, vīrieši Latvijā nereti problēmas noliedz, izliekas, ka tādu nav, un tādēļ ilgstoši cieš. Tam klāt nāk alkohols vai citas neveiksmīgas strat...

17/01/2025

Showing Empathy in a Relationship: That's how You Can Do It!

In my work as a couple therapist, I have found that communication problems, especially a lack of empathy, are among the biggest challenges in relationships. Empathy is essential for building a strong and healthy relationship. When you connect with your partner emotionally, you deepen your bond and create a foundation of trust and understanding. Solving everyday problems then becomes much easier.

The following guidelines provide simple, research-backed techniques to help you express empathy in your relationship. Each strategy is designed to inspire and motivate you to build a stronger connection with your partner.

1. Listen Deeply

Listening deeply is the first and most crucial step in showing empathy. Begin by cultivating a mindset of genuine curiosity. Ask about your partner’s day, their thoughts, or their experiences. For example, you might inquire, “How was your day?” or “Can you tell me more about that?”. These open-ended questions encourage your partner to share more, creating an opportunity for deeper understanding. [read more]
https://mierigi.lv/blog/2025/01/17/showing-empathy-in-a-relationship/

Psychotherapy and coaching. The practice for your peace and happiness. Rīga and online. For individuals, couples, families and professionals. Special offers for foreigners in English and German. See www.mierigi.lv for more information!

04/01/2025

🎯 Set Resolutions That Stick—Here’s How to Succeed in 2025!

Did the new year start well for you? And what about your resolutions—did you choose any at all? If so, are you happy with what you’ve chosen? Or are you finding yourself in the same cycle as last year, missing out on the incredible opportunities resolutions can bring?

Resolutions, when chosen carefully and planned with intention, can be powerful tools for growth and self-improvement. They are more than fleeting promises; they represent a commitment to becoming a better version of yourself. But this can only happen if you take the time to pick resolutions that truly align with your goals and values.

The key to success lies in proper planning. Without a clear roadmap, even the most meaningful resolutions can fade into forgotten dreams. Break your goals into smaller, actionable steps. Celebrate progress along the way, and don’t be discouraged by setbacks—they are a natural part of growth.

If you feel stuck or unsure where to start, you’re not alone. Many people struggle to keep their resolutions, but that doesn’t mean you have to. With the right approach and a little guidance, you can turn your resolutions into reality and create a year you’ll be proud of.

For more tips on setting the right resolutions and for assistance in seeing them through, follow the link below and start your journey toward success and happyness today. [read more]
https://mierigi.lv/blog/2025/01/01/new-year-resolutions/

13/12/2024

Do I Have ADHD?

Attention-Deficit/Hyperactivity Disorder (ADHD) presents in various forms in adults, and precise diagnosis requires time and professional expertise. However, by answering the six questions below, you can gain a general sense of whether you might be in a group that exhibits symptoms of ADHD.

Read the entire article with the six questions ...

https://mierigi.lv/blog/2024/11/29/do-i-have-adhd/

12/11/2023

What can I do against winter depression?

Winter depression, also known as Seasonal Affective Disorder (SAD), affects some people annually, with some facing it for the first time and others encountering these challenges since relocating to Latvia.
It is not necessary to endure the dark period of the year by taking the following precautions.
1. Light: The lack of sunlight is a pivotal factor in winter depression. Exposure to a bright light that mimics natural sunlight can regulate mood and improve symptoms. Ensure the use of a medical lightbox that filters out UV rays and opt for brighter light bulbs in your workspace.
2. Get Sunlight Exposure: Maximize your exposure to natural light by spending time outdoors during daylight hours, especially in the morning.
3. Regular Exercise: Physical activity is a natural mood lifter. Exercise releases endorphins, which can significantly improve your mood. Even a short daily walk can be beneficial.
4. Maintain a Healthy Diet: Consume a well-balanced diet rich in fruits, vegetables, and whole grains. Omega-3 fatty acids found in fish may also have mood-boosting effects.
5. Stay Socially Connected: Avoid isolation by maintaining social connections with friends and family. Plan activities or outings to remain engaged and connected.
6. Mindfulness and ….

https://mierigi.lv/blog/2023/11/12/what-can-i-do-against-winter-depression/