Kristy Norris, LMFT

09/05/2025

09/02/2025

Neuroscientists and psychologists agree: the brain runs on electrical frequencies, and chronic stress throws them out of sync. Pills or therapy can’t fix that—but sound can. Studies from Yale, Columbia, and others show that binaural beats—two slightly different frequencies played in each ear—calm the nervous system within minutes, cutting anxiety scores by nearly 30%. A meta-analysis of 20+ studies confirmed lasting benefits for stress and emotional regulation. Unlike compressed YouTube or Spotify tracks, dedicated platforms deliver precise, phase-locked audio, with 97% of users reporting immediate relaxation, 84% calmer thoughts in 15 minutes, and 91% long-term relief. A 15-minute “Stress Reset” may be one of the most underestimated shifts in modern mental health.

08/10/2025

08/10/2025

ADHD is deeply misunderstood.
Most people think it’s just “being easily distracted.”
But ADHD is a complex neurological condition—and it comes with strengths most people never talk about.
Here are 8 truths about ADHD everyone should know:
1. It’s not a lack of attention—it’s a dysregulation of it.
People with ADHD can hyperfocus for hours on what they love—and totally ignore everything else. It’s not about laziness, it’s about control.
2. It’s not just a childhood thing.
ADHD often continues into adulthood. The symptoms just shift:
→ Less bouncing off the walls
→ More mental chaos, disorganization, and overwhelm
Many adults live undiagnosed for years.
3. ADHD brains are wired for novelty and stimulation.
Routine can feel unbearable—but these brains thrive in:
→ High-pressure environments
→ Creative problem solving
→ Fast feedback loops
In the right setting, ADHD becomes a superpower.
4. Rejection Sensitivity is real.
ADHD often includes RSD—Rejection Sensitive Dysphoria.
Criticism or perceived failure can feel crushing.
It’s emotional pain that gets misdiagnosed as mood disorders.
5. Many ADHDers are natural entrepreneurs.
They’re:
→ Big-picture thinkers
→ Risk-takers
→ Unafraid of uncertainty
They struggle with rigid systems—but thrive when creating their own.
6. Executive function is the real challenge.
ADHD affects the brain’s ability to:
→ Plan
→ Prioritize
→ Start/finish tasks
It’s not about intelligence—it’s about activation.
7. Movement helps focus.
→ Pacing
→ Fidgeting
→ Walking while thinking
These aren’t distractions—they’re coping tools.
Even cardio can boost focus and mood.
8. Structure = freedom.
Yes, really.
→ Lists
→ Calendars
→ Visual reminders
These tools reduce overwhelm and build momentum.
Structure doesn’t box ADHDers in—it frees them.
ADHD isn’t a flaw.
It’s a different operating system.
Understand it. Support it. Harness it.

08/05/2025

Nervous system dysregulation occurs with the way we think. Unresolved trauma also creates nervous system dysregulation. A nervous system which has been shaped by the presence of other nervous systems. https://www.theottoolbox.com/understanding-sensory-dysregulation/

The good news is, we have the ability to regulate our nervous system and heal🧠🌱

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08/05/2025

Ever caught yourself rubbing your feet together while falling asleep or when you're feeling anxious? This repetitive motion, sometimes called "cricketing" or "cricket feet", may seem like a harmless or even quirky habit. But for many trauma survivors, especially those who have experienced emotional or narcissistic abuse, it is a deeply rooted self-soothing behaviour. And it might be telling you something important.

Cricketing is a subconscious way the body attempts to self-regulate in the face of unresolved stress or trapped trauma. It engages the nervous system gently, offering a sense of calm and comfort. But while this behaviour is not harmful and should not be forcibly stopped, it can be a clue that the body is still holding on to emotional pain that hasn’t yet been processed or released.

When trauma gets trapped in the body, it can impact both physical and mental well-being. Instead of resisting self-soothing behaviours like cricketing, it's important to support the nervous system with additional tools that help the body release stored tension and promote healing.

One of the most effective methods is diaphragmatic breathing. This type of deep, controlled breathing activates the parasympathetic nervous system, shifting the body into a state of calm. Meditation is another powerful tool, especially when paired with healing sound frequencies like 417 Hz and 528 Hz, which are known to support emotional release and relaxation.

Movement-based therapies also offer relief. Practices like yoga, tai chi, somatic movement, and TRE (Tension and Trauma Releasing Exercises) are scientifically supported methods for helping the body discharge built-up stress. These gentle, intentional movements work by releasing muscle tension, restoring balance in the nervous system, and re-establishing a sense of safety and connection.

There’s no one-size-fits-all solution, and what works for one person may not work for another. But if cricketing is something you notice in yourself, take it as a gentle invitation from your body to explore deeper healing. You are not broken. Your body is simply doing its best to help you cope.

Want to learn more about how the mind and body store and release trauma? Follow Minds Canvas for content that connects psychology, neuroscience, and healing practices for a better you.

08/04/2025

EXCELLENT ARTICLE AND GRAPHIC ABOUT HOW EMOTIONS AND BEHAVIOR CAN BE THE RESULT OF AND UNDERLYING ISSUE

"Observing the behavior of an anxious child is sometimes like looking at the tip of an iceberg: underlying the anxious behavior are layers of emotions and experiences."

08/03/2025

What if the tool that helps you work faster is also training your brain to do less? A groundbreaking new study out of MIT just completed the first brain-scan analysis of ChatGPT users, and the findings are eye-opening. Over four months of neural and cognitive data revealed that AI use can quietly reduce brain engagement, memory, and depth of thought.

🔬 83.3% of AI users couldn’t recall a single sentence they’d just written. Brain scans showed a 47% drop in connectivity, the sharpest decline among all participants. Even after stepping away from ChatGPT, these users remained cognitively under-engaged, suggesting something deeper than temporary dependence, it’s mental weakening.

Yes, ChatGPT users completed tasks 60% faster, but at a cost. Their work was often described as robotic, soulless, and shallow. In contrast, the highest-performing group used no AI at first, then integrated it later, retaining memory, mental effort, and creative strength.

The message isn’t to fear AI, it’s to use it wisely. Let it enhance, not replace, your thinking. The future of intelligence, human or artificial, depends on how we balance speed with depth.
Source: MIT Neurocognition Lab, 2025 AI & Learning Cohort Study

08/03/2025

🎶🎶🎼🎵🎤🎤

Background music may be more than just noise for young adults with ADHD symptoms. New research shows they tend to use music more frequently—especially stimulating music—during everyday activities, potentially as a self-regulation strategy for attention and mood.

08/03/2025

Protein isn’t just for muscles—it’s critical for your mental health. Your brain uses amino acids (the building blocks of protein) to make neurotransmitters like serotonin, dopamine, and GABA—chemicals that control your mood, focus, sleep, and stress response.

Without enough protein in your diet, your brain chemistry can fall out of balance. This may lead to low energy, mood swings, irritability, and even anxiety or depression over time. Foods like eggs, nuts, beans, salmon, and chicken provide the essential fuel your brain needs to function optimally.

If you’ve been feeling off lately—mentally or emotionally—check your protein intake. Your brain might be asking for more than just carbs or caffeine.

07/13/2023

04/14/2023

An Emotional Bank Account works essentially the same as a financial bank account. When you turn toward your partner’s bids for connection, you are making a deposit. When you turn away from your partner, you make a withdrawal.

Research shows us that couples in happy & stable relationships have 20 positive interactions -or deposits- to every negative withdrawal. In times of conflict, deposits should still outweigh withdrawls at a ratio of 5:1.

Subscribers to our Love Notes Newsletter, this month to receive a free PDF of tangible ideas on how to make deposits in your Emotional Bank Account. Sign up today: https://bit.ly/30JWG2H