The Unscripted Therapist

04/07/2024

07/10/2023

24.3K likes, 1005 comments. “Replying to you have a right to create boundaries and protect your peace.”

07/10/2023

04/08/2023

New research from Harvard Medical School has shown that vagus nerve stimulation can help improve symptoms of depression and anxiety. By activating the parasympathetic nervous system, vagus nerve exercises can help regulate heart rate and reduce feelings of stress. Give it a try and see how it can benefit your mental health. Learn more about the study here:
https://www.health.harvard.edu/blog/vagus-nerve-stimulation-for-depression-2018022813149"

03/18/2023

STRATEGIES TO HELP SUPPORT A HIGHLY EMOTIONAL CHILD

Researchers have found that self-regulation skills can develop with practice and can be taught in the classroom and at home.

03/18/2023

Did you know that our memories are context-dependent? That means we're more likely to remember information when we're in the same environment or state of mind where we first learned it. For example, have you ever studied for an exam in a quiet library, only to struggle to recall the information during the actual test in a noisy classroom? This is because your brain encoded the information in a specific context, and when the context changed, your recall was impacted.

This can be particularly challenging for those with depression who may fixate on negative thoughts and memories. But there's hope! By changing our environment or mindset, we can create new associations with positive experiences, leading to more positive memories.

One key player in our brain's reward circuitry is the nucleus accumbens. This region is responsible for regulating our motivation, pleasure, and reinforcement learning. By engaging in activities that activate the nucleus accumbens, like exercise, socializing, or pursuing hobbies, we can boost our mood and break free from negative thought patterns. So don't be afraid to switch things up and try something new today!

03/16/2023

Hey everyone,

As a therapist, I wanted to share an interesting idea that has come up in my recent sessions. I've noticed that many of my clients have a tendency to downplay their own accomplishments in order to make others feel better about themselves. At first, I thought this was simply a sign of humility, but as we dug deeper, we realized that this behavior can actually be quite harmful.

When we constantly minimize or belittle our own achievements, we rob ourselves of the opportunity to feel proud and confident in our own abilities. We also set a dangerous precedent for the future, where we may struggle to identify reasons to celebrate or feel good about ourselves.

So, I encourage you all to take a moment to reflect on your own behavior. Are you guilty of downplaying your successes? If so, try to recognize that you deserve to feel proud of your accomplishments, and that doing so does not diminish the achievements of others. By acknowledging and celebrating our own successes, we can create a more positive and fulfilling future for ourselves.

02/25/2023

I've seen how cognitive distortions can prevent people from recognizing and appreciating the positive aspects of their lives. I know from personal experience how easy it can be to discount positive experiences when we're feeling down or stressed. However, it's essential to cultivate gratitude and positivity for good mental health. By acknowledging the good things in our lives, we can produce more serotonin, the neurotransmitter that helps regulate mood and emotions. Taking a moment each day to reflect on what we're grateful for can help shift our focus and create a more positive outlook. Remember, it's the small victories that can make a big difference in our lives.

09/11/2021

💙