How Trisha Yearwood Used LENS Neurofeedback to Restore Clarity

When country music singer Trisha Yearwood opened up publicly about her cognitive struggles after COVID, countless people saw themselves in her story. She described experiencing significant brain fog, forgetfulness, and cognitive issues, symptoms many people experience after illness, chronic stress, or trauma, until she tried LENS (Low Energy Neurofeedback System).

What Is LENS Neurofeedback?

LENS, or Low Energy Neurofeedback System, is an FDA-approved direct neurofeedback technology that uses EEG (electroencephalography) to measure the brain’s electrical activity and administer a gentle electromagnetic signal to the brain. This signal helps to stimulate the brain, disrupt ineffective brainwave patterns, create new neural pathways, and improve overall brain functioning. A typical LENS session is simple and noninvasive:

1. Sensors are placed on either the scalp and ears or the body to read brain activity.

2. The system sends a very low-energy, brief signal, often lasting just a few seconds.

3. You may feel nothing in the moment, or you may notice subtle shifts such as relaxation, lightness, or tiredness.

4. You monitor for continued changes after session, often lasting only 24-48 hours at first.

5. Sessions are adjusted based on your sensitivity, reactivity symptoms, and reported responses.

Trisha Yearwood’s Experience With LENS

Yearwood shared that after recovering from a mild case of COVID, she was left with persistent cognitive issues, such as difficulty recalling familiar words, trouble with focus and forgetfulness, and brain fog. These symptoms are hallmarks of both long COVID and chronic stress. She experienced initial hesitation because she “didn’t understand what this does,” but after a friend recommended it, she decided to try it. According to Yearwood, she noticed:

• Significantly improved sleep, stating that it was the best sleep she had in 10 years

• Reduced brain fog and improved mental clarity, stating that her brain feels like it did in her 30’s

• How gentle and passive the treatment felt, emphasizing that sessions are short and don’t require talking like traditional therapy does

To her, the changes felt so profound that she referred to LENS as “life-changing.”

Considering LENS Neurofeedback?

Although effectiveness can vary by condition, over 85% of clients are reported to benefit significantly, and often dramatically, from LENS. LENS can be used to improve symptoms associated with the following conditions:

• Neurodevelopmental and behavioral conditions

• Mental health conditions and emotional dysregulation

• Brain, cognitive, and neurological conditions

• Sleep issues

• Addictions and dependences

• Chronic pain

• Trauma and stress

In a world where our nervous systems are constantly overstimulated by technology, emotional overload, or simply the pace of daily life, LENS offers something unique: a quiet, gentle nudge back towards balance. It doesn’t force the brain to change; it simply reminds it of its capabilities. If you’re curious about how you might benefit from LENS, we’d love to talk with you and explore whether it could be a good fit. You can schedule a free consultation call through our website.

You can also refer to our page on LENS or Ochs Labs website directly for more information: https://main.ochslabs.com/about/

Watch the full interview with Tricia here (she starts talking about LENS 30 minutes in).

Written by: Hailey Adams, M.Ed., LPC

Understanding Dissociation: Signs, Symptoms, and Brain-Based Treatment Options

Dissociation is one of the most misunderstood mental health experiences—but it’s incredibly common. Many people live with dissociation without realizing what’s happening or why their mind seems to “check out” during stress, conflict, or emotional overwhelm.

In our practice, we specialize in brain-based therapy for dissociation, including neurofeedback and EMDR therapy, which help clients reconnect with their bodies, regulate their nervous systems, and safely process the root causes of dissociation.

Whether you experience mild spacing out or more intense detachment, this article will help you understand what dissociation is, why it happens, and how modern brain-based treatments can contribute long-term healing.

What Is Dissociation?

Dissociation is the brain’s way of protecting you when it senses danger or emotional overload. Instead of going into fight-or-flight, the mind might:

• shut down

• disconnect

• numb out

• escape inward

There can shame around dissociation when we begin to realize it's a stress response. But dissociation is not a weakness—it’s a survival strategy. Many people experience dissociation related to:

• trauma or adverse childhood experiences

• chronic stress

• emotional neglect

• overwhelming anxiety

• sensory overload

• long-term nervous system dysregulation

Understanding dissociation is the first step toward healing it.

Common Signs and Symptoms of Dissociation

Dissociation, like so many mental states, exists on a spectrum. For some people, it shows up subtly; for others, it can be intense and disruptive.

Here are the most common signs of dissociation:

1. Feeling “Checked Out” or Numb

A sense of emotional flatness or detachment from feelings.

2. Losing Time or Having Memory Gaps

You may not remember parts of conversations, events, or your day.

3. Feeling Disconnected From Yourself

A sense of watching yourself from the outside, or feeling like you’re not fully in your body.

4. Feeling Disconnected From Reality

The world may feel foggy, dreamlike, or unreal.

5. Difficulty Focusing

Trouble staying present, hearing information, or staying engaged in tasks.

6. Automatic or Robotic Behavior

Going through the motions without feeling mentally “there.”

7. Emotional Shutdown During Conflict

You may freeze, go blank, or feel like you disappeared inside.

Dissociation becomes problematic when it interferes with daily life, relationships, or functioning—or when you feel you have no control over it.

Why Dissociation Happens: The Brain-Based Explanation

Dissociation is fundamentally a nervous system response. When the brain perceives danger and believes fight or flight won’t work, it may shift into:

• freeze

• shutdown

• collapse

• detachment

This is regulated by neural circuits in the brain responsible for threat detection and survival. Over time, if someone experiences repeated stress or trauma, the brain learns that dissociation is the safest option—and begins using it even during non-dangerous situations.

This is why many people say:

• “I go numb when emotions get too big.”

• “I disappear inside during arguments.”

• “My brain shuts down without warning.”

It’s not intentional—your brain is doing exactly what it learned to do to keep you safe.

Brain-Based Treatment Options for Dissociation

Healing dissociation is absolutely possible, especially when treatments address the nervous system, not just thoughts or behaviors. The most effective approaches help retrain the brain to feel safe enough to stay present.

Below are two of the most research-backed, brain-based treatments available.

1. Neurofeedback Therapy for Dissociation

Neurofeedback helps stabilize the brain and reduce the shutdown patterns that contribute to dissociation. It trains brainwave activity so the nervous system feels calmer, more regulated, and more connected.

Potential benefits of neurofeedback for dissociation include:

• increasing here and now presence

• improved emotional regulation

• decreased freeze and shutdown responses

• greater focus and awareness

• greater ability to stay connected during therapy

• reduced overwhelm and nervous system overload

Many clients report that neurofeedback helps them feel “anchored” in their body in a way they’ve never felt before.

2. EMDR Therapy for Dissociation

EMDR therapy is one of the most powerful tools for treating trauma, which is often at the root of dissociation. But EMDR is especially effective because it:

• helps reprocess traumatic memories

• reduces the need for dissociation as a coping mechanism

• integrates fragmented experiences

• builds the brain’s tolerance for emotional material

• strengthens the ability to stay present during stress

EMDR helps the brain complete the processing that dissociation has been blocking. For clients with significant dissociation, EMDR is often paired with stabilization work and nervous system strengthening before deeper reprocessing begins. This ensures therapy feels safe, grounded, and productive.

Why Combining Neurofeedback + EMDR Works Best

For many clients, dissociation is rooted both in brainwave dysregulation and unprocessed trauma. This is why combining neurofeedback and EMDR often leads to the fastest, most stable improvements. Together, they help clients:

• build nervous system capacity

• stay present and grounded

• process trauma without shutting down

• reduce dissociative episodes

• increase emotional resilience

• reconnect with their bodies

• strengthen long-term stability

This integrated approach treats dissociation at the source—not just the symptoms.

Dissociation is a natural response to overwhelming experiences, but it doesn’t have to remain your default. With the right support, your brain can learn new patterns, reconnect with your body, and feel safe enough to stay present. Our practice specializes in neurofeedback therapy, EMDR therapy, and trauma-informed treatment designed specifically for clients struggling with dissociation. If you’re ready to feel more grounded, more connected, and more in control, we’re here to help.

Written by: Mary Beth Stevens, LPCC, BCN

Managing Expectations with Neurofeedback Training

Many of our clients come to us seeking to add neurofeedback to their mental health regimen. We tend to get a lot of folks that have tried traditional talk therapy and still feel they are not seeing the difference they were hoping for. Since this is a very different approach to mental health for many people, it is important to manage expectations as you begin this process. Informed by my own extensive neurofeedback training as well as my experience helping many through this process, let me give you a few tips to ensure you are entering into this process in a realistic way.

1. Neurofeedback requires commitment. This is not a one-and-done kind of service. Change that occurs in the brain has to be reinforced over time. If you are trying to sew a quilt, you can't just run the needle through once or twice, having a thread or two pulled together, and expect to have anything you can curl up under. You have to repeatedly thread that needle many times to build something. Similarly, you can't go to the gym one time and expect to build those muscles the way you want to. You have to start a habit. Then, long lasting change can occur. Taking advantage of neuroplasticity (the ability of the brain to change) through neurofeedback requires repeated exposure. We recommend a minimum of weekly sessions for at least 20 sessions to see long lasting change. Some clients want to speed their progress forward more quickly and thus schedule more frequent sessions or choose to take a rental unit home so they can train every day.

2. More long standing, complex issues require more training. If you have an extensive history of trauma, for example, you likely will benefit from more than 20 sessions. Everyone's brain responds in a unique way to neurofeedback. When you are "done" depends on your goals. I highly recommend taking home a rental unit for those who anticipate needing more sessions, so that you do not need to spend 52 weeks to get in 52 sessions.

3. Neurofeedback works best when combined with other healthy lifestyle behaviors. If you are not doing anything else healthy for yourself and look to neurofeedback to fix all your problems, expect to see limited results. I see this principle played out consistently in my clients' results. Those who look to their one hour a week in the office to make a difference in the other 167 hours of their week, without changing those 167 hours somehow, often experience limited results. Research has shown that neurofeedback is most effective when used in combination with counseling. This is one of the many reasons we specialize in combining these approaches. Some say that neurofeedback is like tuning the guitar, and counseling is like learning to play the guitar. Neurofeedback is also more effective when combined with other healthy choices such as good nutrition, sleep habits, consistent exercise, and meditation. The application of what you're learning in counseling, healthy coping skills and caring for your body is essential to see the full benefits of what neurofeedback can do for you.
   
   Written by Mary Beth Stevens, LPCC, BCN 

How Neurofeedback Has Helped Me Personally

I’ve done neurofeedback at least twice a week for over a year in both forms that we offer here at Alternative Therapeutics. Every person is vastly different in how they will respond to neurofeedback training, but I thought it might be helpful to offer some real-life examples of how things can change. For more case examples, check out the book Neurofeedback 101 here.  

1.       Greater focus, concentration, and follow through on tasks

It’s much easier for me to follow through on tasks I know I need to do. I can sit down and finish something with greater efficiency and intention. That space in between, “I know I need to do something” and “I am doing that something” is smaller—I jump in there before procrastinating the task endlessly.

2.       Decreasing use of psychiatric medications

With strong family history of depression, I was on antidepressants as a support for many years. With neurofeedback training, I felt strong enough to wean down off of these medications. This has been a great personal triumph for me.

3.       Stabilization of emotional reactions

One of my favorite examples of this is when something frustrating happens in traffic. Instead of yelling alone in my car at the idiot who decides to slam on their brakes randomly, it rolls off of me like water off a duck’s back. I am able to recognize frustration but not get swept away into it, drowning in my own emotional reactions.

4.       Greater ability to examine past traumas

Instead of getting overwhelmed at certain memories, I can look at them with acceptance, without getting overwhelmed. Neurofeedback works in part by stabilizing the nervous system. So instead of my nervous system getting overactivated, I am better able to keep homeostasis even as I think through emotionally difficult topics.

5.       The ability to read a book

Okay, that sounds extreme. I can read books. But sitting down and just reading a book took a lot of effort for me before neurofeedback. The other night I sat down to read a nonfiction book that I had been intending to read for a while and sat there for a full hour, undistracted. That never happened before neurofeedback.

6.       More positive outlook

This was one of the first and most noticeable things I noticed from neurofeedback training. It’s like my brain takes hold of positive thoughts instead of negative ones more often than before. This has led to a less depressive outlook on life in general, which contributed to #2 above.

7.       Peak performance

I graduated with my master’s degree, studied for and passed my licensure exam, completed the licensure process, took a neuroscience course, started a new caseload, got trained in EMDR therapy, and completed my board certification for neurofeedback within a span of 2 months this year. I was also hitting neurofeedback training super hard during this time. I was efficient, focused, and goal oriented. This is not a typical standard of performance for me. I am more of the take it easy type than a super driven performer. But I was able to maintain focus on my goals and follow through with excellence. I believe I was able to perform these tasks smoothly without exhaustive effort because of neurofeedback’s incredible effects on my brain.

I always say everyone can benefit from neurofeedback. We can’t predict what it’ll do for you, the timeline it would occur in, or that it would work in the same way as it did for me. But I can say it is worth a try. You never know what might become a possibility.

Written by: Mary Beth Stevens, M.Ed., LPC, BCN

How to Find the Right Therapist for You

One of the most difficult parts of therapy is reaching out to get started. I wanted to write this blog for those who are thinking about reaching out, but aren’t sure where to start! Here are a few things you should know when looking to find a therapist that is right for you.

1.     One of the easiest resources to help find a therapist is psychologytoday.com. You type in your zip code, and the therapists that show in the results are located within 5 miles. From there, you can filter further by the type of insurance you have, specific types of therapy, and more.

2.    It can be helpful to know what therapist credentials mean since there are quite a few options! The CSWMFT Board can be a great resource to learn more about specific credentialing. Don’t worry, I’ve taken the information from their website (cswmft.ohio.gov) and summarized it here:

Licensed Professional Counselors (LPC, LPCC, LPCC-S) have specialized knowledge, education, and training in the fields of human behavior, counseling principles, counseling methods and problem solving.

LPC: Licensed Professional Counselor- a therapist with this license has earned a master’s degree in counseling and passed the licensure exam.

LPCC: An LPC may upgrade to a Licensed Professional Clinical Counselor (LPCC) after completing two years of training experience under the supervision of an LPCC-S.

LPCC-S: Supervising Counselor- a therapist with this license has at least one year of post LPCC experience and additional continuing education hours in clinical supervision.

All Licensed Professional Counselors must complete 30 hours of continuing education every two-year renewal period.

Licensed Social Workers (LSW, LISW) have specialized knowledge, education and training in the fields of human development and behavior, methods of social intervention, social welfare and policy and social work theory.

LSW: Licensed Social Worker- a therapist with this credential has at least a bachelor’s degree in social work and has passed the national exam.

LISW: An LSW may upgrade to a Licensed Independent Social Worker (LISW) after completing two-year post-master’s supervised experience and pass the national exam.

All Licensed Social Workers must complete 30 hours of continuing education every two-year renewal period.

Licensed Marriage and Family Therapists (MFT, IMFT) have specialized knowledge, education and training in the fields of human behavior, marriage and family studies, appraisal of individuals and families, and problem solving.

MFT: Marriage and Family Therapist- a therapist with this license has earned a master’s degree in Marriage and Family Therapy and passed the national exam.

IMFT: An MFT must complete a two-year post-graduate supervised experience period before becoming an Independent Marriage and Family Therapist (IMFT).

To keep their licenses, all MFTs must complete 30 hours of continuing education each two-year renewal period.

3.    Another piece of information that will be helpful to know is the different types of therapies offered. Here are some common therapies you may see listed in your search:

• Cognitive Behavioral Therapy (CBT) is a type of psychotherapy treatment that helps people learn how to identify and change destructive or disturbing thought patterns that have a negative influence on behavior and emotions.

• Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment that was originally designed to alleviate the distress associated with traumatic memories. After successful treatment with EMDR therapy, emotional distress is relieved, negative beliefs are reformulated, and physiological arousal is reduced.

• Dialectical Behavior Therapy (DBT) is a modified type of CBT. Its main goals are to teach people how to live in the moment, develop healthy ways to cope with stress, regulate their emotions, and improve their relationships with others.

• Play Therapy is a method of therapy that uses play to uncover and deal with psychological issues, primarily used with children.

•  Neurofeedback (not so common) is a cutting edge, non-invasive, research supported approach for teaching the brain to function in a more balanced and healthy way. Individuals learn to self-regulate their own brain wave patterns through a learning process which can help improve many symptoms including mood, anxiety, sleep, relationships, memory and ability to focus on accomplishing goals.

4.    Read bios of different therapists on Psychology Today, or on the company’s website. You might be able to get a feeling of which therapist might be a good fit for you. Usually, the bios will explain any specializations they may have, or populations that they work with most.

5.    Once you choose a therapist, go for a few sessions before deciding if they are a good fit or not. The first session is always the intake and is filled with a lot of questions and a lot of information. It may take a few sessions to begin to feel more comfortable and get an idea of the therapist’s personal counseling style.

6.    It’s okay to “shop around”. If you go to a few sessions, and still feel like the therapeutic relationship doesn’t quite click, it’s okay to ask for a different therapist at that company or find a new therapist elsewhere.

Written by: Olivia Clark, MA, LPC, BCN

Why Neurofeedback Doesn’t Work

While the success rate of neurofeedback is incredibly high, there are sometimes cases where neurofeedback doesn’t create the expected positive impact. Why is that? Through years of experience and collaboration with other experts in the field, I’d like to review some of the most common barriers to success with neurofeedback.

1.  Diet. The food we put into our body is what fuels our brain. Choose your fuels carefully. This is a topic I could dig into deeply, but I’ll stick with the basics. Two important factors for a healthy brain are low inflammation and a healthy gut. Inflammation is the arch nemesis of the brain. The foods we choose have the power to create/enhance inflammation or reduce/eliminate inflammation. The gut and the brain also have a very close-knit relationship, they say “healthy gut = healthy brain”. Choose foods that are whole, organic (when possible) and unprocessed. Shop the perimeter of the grocery store as much as possible. To read up on the topic, I recommend looking into Dr. David Perlmutter’s work, specifically his book “Brain Maker”.

We recommend taking a close look at your diet and making some healthy shifts while undergoing neurofeedback therapy. Your brain is making significant and important changes and needs the best fuel possible to get the job done! Feeding your brain Taco Bell and McDonalds is counterproductive. Your brain is working hard, don’t you think it deserves the best?

2.  Hidden allergies. Allergies can come in many forms, mold allergies, food allergies, environmental allergies and much more. At the end of the day, allergies create one thing in the body—inflammation. Remember? The enemy of the brain. Many people have unidentified food allergies and sensitivities, which can trigger issues with mood, sleep, behavior, anxiety and mental clarity. Untreated allergies can hinder progress with neurofeedback. Seek counsel from a qualified naturopathic or functional medicine doctor if you suspect you many have undiagnosed allergies. Some local trusted sources are:

• Revitalize

• Summit Natural Wellness Center

• Inspire Wellness

3.  Underlying health issues. Common health issues that can block progress are thyroid issues, hormonal issues, Lyme disease, Hashimoto’s disease, leaky gut, heavy metals toxicity and other toxic exposures. Getting these concerns diagnosed and treated through traditional medicine can be very difficult. Again, I would encourage you to explore options that focus on treating the underlying cause of these issues instead of the symptoms. In my experience, naturopathic and functional medicine do this quite well. Check out this website for more information and use the search function to find a practitioner near you!

4.  Giving up too early. How many people quit the gym before getting into shape? Real change takes time, commitment and patience. We tell all of our clients up-front, expect a minimum of 20 sessions in order to reach your goals. For some clients, 20 sessions is great! They feel amazing and the results they have stand the test of time. For others, depending on the client’s age, severity of presenting symptoms, length of time of symptoms and potential underlying factors (see above), their progress can take significantly longer. There are also nearly always “ups and downs” experienced throughout the neurofeedback journey. Our job as clinicians is to be your coach and cheerleader, celebrating milestones and normalizing bumps in the road as they come up.

5.  Not applying skills/tools suggested in therapy. Yes, at the end of the day we’re all therapists here and we have been trained to spot unhealthy patterns and behaviors in your life. We have a lot to offer in terms of teaching coping skills, relaxation skills, stress management, boundary setting, self-care routines and lifestyle habits. Clients who expect neurofeedback to do all the heavy lifting while they make no personal changes to become healthier, are often left disappointed. Neurofeedback works best in clients who take their training and therapy seriously and work just as hard outside the office as they do inside our office.

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Clarity Direct Neurofeedback and Myndlift Neurofeedback: Benefits and Drawbacks.

At Alternative Therapeutics, we use two different neurofeedback systems with our clients. Sometimes we use one or the other, other times we use both in conjunction. There are potential benefits and drawbacks to each system, so I’d like to take the time to discuss each.

Clarity Direct Neurofeedback is a non-traditional form of neurofeedback that does not rely on “training” brainwave activity. Instead, it applies a “microcurrent” or very weak electrical signal to the brain, which causes tiny fluctuations in brainwave patterns. These fluctuations allow the brain to get out of stuck or “frozen” patterns and allows the brain to find a new balance or homeostasis. Think of it as rebooting a stuck, slow computer. When using Clarity Direct Neurofeedback, the client does not have to “do” anything, they simply sit and relax in a comfortable chair while the electrode sensors do all the work for them.

Potential Benefits:

-          Acts quickly, client’s often see positive change within just a few sessions.

-          The client is a “passive” participant, and does not have to “do” anything. This can be very helpful for clients who struggle to sit still or focus for extended periods of time.

-          Sessions are shorter and clients may need fewer sessions overall.

-          Easy to use system for clinicians, less room for error or improper protocol selection.

Potential Drawbacks:

-          System cannot be used as a rental due to cost of equipment.

-          Results may not be long-lasting (more research needed).

-          Occasionally clients have “strong” reactions to this system initially, close monitoring by clinician is important.

Myndlift also known as “Traditional” or “Active” neurofeedback works by “training your brain” to increase or decrease certain brainwave frequencies. The scientific theory is based on operant conditioning, where we “reward” the behavior we want through audio and visual stimuli—thereby reinforcing the behavior and strengthening the associated neural pathway.

So how does it work in session? The client sits comfortably, holding a tablet and wearing a headset with electrodes that read their live EEG (brainwave) activity. The clinician sets up a customized protocol for the client, based on the symptoms they’re wanting to improve (ex: decrease symptoms of anxiety). When the client’s brain begins to produce the EEG signatures that suggest less anxious brainwave activity and more relaxed brainwave activity, the client instantaneously receives “feedback” on their tablet screen, showing them that they are doing the “right thing” with their brain. Clients play video games, watch YouTube videos or relax and listen to music—all while receiving moment-by-moment feedback about their brain’s activity.

It may sound complicated, but really, it’s quite simple. The only instructions we give clients is to relax physically and mentally and try and maintain a gentle sense of focus. The rest is up to your brain. The whole process is subconscious as the brain starts to understand what it needs to do to recreate the “reward”. Over time, we strengthen the neural pathways that help us feel our best, and weaken the neural pathways that have been giving us trouble. Much like medication (without the side effects) we are rebalancing the activity of the brain but in a more permanent way (since we’re TEACHING your brain how to do it on its own!)

Potential Benefits:

-          Long-lasting, even permanent improvements possible.

-          Opportunities for rentals (train your brain at home!)

-          Training is fun and engaging for the client.

Potential Drawbacks:

-          Training sessions are longer in duration and often many sessions are needed to achieve desired results.

-          Not suitable for all clients, especially those who have difficulty sitting still for extended periods or maintaining focus.

-          Steep learning curve for clinicians. It is important to find someone BCIA certified and experienced.

 If you are interested in learning more about how Neurofeedback can help you or a loved one, visit our contact page and click “Request Appointment” to book a free consultation.

Written by: Britney Cirullo, LPCC-S, LICDC, BCN

What’s the difference between biofeedback and neurofeedback?

I get this question literally daily, so I figured it would be a good question to address in a blog post. More and more people reach out to us after being referred for “biofeedback” by their healthcare provider. I’m amazed by this recent shift; family doctors, neurologists, psychiatrists and chiropractors are learning about the benefits of biofeedback and referring out their patients to seek this holistic approach.

Big picture, biofeedback is an umbrella term for many different approaches and technologies that all seek to improve control over our autonomic (automatic) physiological processes. Biofeedback can be used to train us to relax the muscle tension in our bodies, it can be used to help us control the rhythms of our heart (heart rate variability training),or the temperature of our bodies. In a general sense, biofeedback uses different types of FEEDBACK (visual cues, sounds, vibrations, etc) to give us insight, awareness and control over our BIOLOGY. Get it? Bio-feedback. As the body receives this FEEDBACK, it learns how to create the conditions to earn the positive feedback, thereby strengthening those physiological processes and over time, giving the individual the power of SELF-REGULATION. Woah.

Neurofeedback is a sub-type of biofeedback. With neurofeedback, the individual is learning to regulate their EEG activity or the electrical activity of their brain. Electrical activity is created in the brain as neurons fire off neurotransmitters and communicate with one another. If we can help a person shift and balance their EEG activity then theoretically, we can help shift (strengthen or weaken) neuronal pathways and regulate neurotransmitter function. Can you imagine how these types of changes in brain plasticity can have the power to improve symptoms of sub-optimal mental and cognitive health?? Powerful stuff.

At Alternative Therapeutics we often use the combination of biofeedback (HRV training) and neurofeedback to help our clients achieve optimal self-regulation. Both types of biofeedback appear to work synergistically, each helping to improve the depth of impact of the other. There are many other biofeedback clinics across the country and world who utilize the same combination with high levels of success.

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Why your sleep is SH!T

There’s this funny term in the health industry known as “sleep hygiene”, and most of ours is crap. Since most people have terrible sleep hygiene, this is one area that we often address with our clients—especially if sleep is an issue. Sleep is VITALLY important for our cognitive and mental health, so let’s talk about how to get it on track.

What is sleep hygiene? Quite simply it means “healthy sleep habits”. A lot of research supports sleep hygiene in treating insomnia and other sleep issues. Many may be tempted to take a pill or supplement to improve their sleep, but these are short-term solutions that can lead to dependence and ultimately prolong sleep difficulties. Why not start with easy lifestyle shifts that are likely to create sustainable benefits?

Here are some top tips for getting your sleep hygiene in tip-top shape! (see what I did there?)

1. Turn off the damn screens!!! This is absolutely a top offender in this day and age. If you don’t know by now, screens (TV’s, phones, tablets, computers, etc) give off “blue light”, which is a super-fast frequency of light energy that enters our eyes and changes our brain wave patterns. The brain needs to slow down from Beta and Alpha frequencies (wakefulness) to Delta and Theta frequencies (twilight and sleep) in order to achieve proper stages of deep sleep. When we expose ourselves to blue light prior to bed, we’re stimulating more Beta activity, which makes us more alert and limits our ability to let our circadian rhythms do their job. Our recommendation? Turn off all screens 1-2 hours before you want to be asleep. Trust me, you won’t miss it after a while.

2. Have regular sleep and wake times. In order for our circadian rhythms to cooperate, we need to help them know what to expect. If our sleep and wake times are constantly fluctuating, we’re likely going to struggle with healthy sleep. To the best of your ability, try and keep your sleep and wake times within an hour (example: 10-11pm to 6-7am), yes, even on the weekends!

3. Avoid stimulants and alcohol 4-6 hours before bed. Stimulants include caffeine, nicotine, etc. Seems pretty obvious with the stimulants, right? Well, a lot of people struggle with it. No energy drinks, no soda… actually, how about you cut that crap out anyway? Alcohol is a tough one for a lot of folks too, people think “Alcohol helps me relax and unwind before bed”. That may be true initially, but when the alcohol wears off in the middle of the night it will interrupt the quality of your sleep as your system detoxes.

4. Avoid naps. Another one that seems obvious but plagues many. The temptation to take an afternoon nap can be strong after a busy day, but then we’re often tossing and turning when bedtime hits. Try instead to do a 20-30 minute meditation, set a gentle timer to go off at the end so that if it does turn into a mini-nap, you’re up and ready to tackle the rest of your day. You’ll be amazed with how refreshed you feel after such a short break!

5. Create some cozy sleep rituals. You may be wondering after reading #1 “What the hell do I do without my 2 hours of Netflix before bed?!” I encourage you to find some relaxing and soothing bedtime rituals to ease yourself into slumber. Once these rituals are habit, they help signal to your brain that sleep is approaching and natural melatonin begins to release. Common suggestions are: taking a warm bath, journaling, drinking herbal tea, gentle stretching or yoga, meditation, deep breathing exercises, prayer, personal hygiene, reading a book (a real one, not on a kindle/tablet). There are many possibilities, just try and avoid anything that is cognitively stimulating.

There are many other sleep hygiene tips out there, and if sleep is a major problem for you, I encourage you to look deeper into other methods and suggestions. Here, I’ve just included the top 5 offenders from clients that we work with. You know what is also extremely helpful in improving sleep? Neurofeedback 😉

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Why YOU should be doing Alpha/Theta training

Let me start by saying that Alpha/Theta training is my absolute favorite type of neurofeedback training both personally and professionally. Why? Well, for me it’s because it combines two of my favorite things, deep state meditation PLUS neurofeedback! Hell yes. Its super versatile and applicable to literally everyone. While it’s been shown through research to be helpful with addictions and trauma it can also be very helpful in “peak performance” or in helping you level-up your life.

So what is Alpha/Theta training?

Alpha waves are generally associated with a calm, non-thinking state of mind. When we meditate, we produce elevated alpha waves. Theta waves are produced when we are even more relaxed and on the verge of sleep, also called a “twilight state”. Theta waves help us transition into Delta waves for deep sleep. Beta waves are produced when we are alert and awake. When we make the transition from Beta (awake) to Alpha (relaxed) to Theta (deeply relaxed) and then hold our brain in this relaxed pattern with neurofeedback, we create a state of mind that mixes reality with the subconscious, we are “held” in a twilight pre-sleep state. The way I explain it to clients is that we are “turning up” the subconscious mind and “turning down” the conscious/thinking mind.

Why is Alpha/Theta beneficial?

Eliciting this twilight state is known to be very powerful and healing. Alpha/Theta training creates a bridge between our inner and outer worlds and allows us to process things in a very new way. Clients often experience striking imagery and deep insights. For those though have experienced trauma, it can often be re-experienced in a very safe and comforting way. There has been research that has shown great success with Alpha/Theta training in treating trauma and substance use issues. Interesting fact, those who have issues with substance use often report the “Peniston effect” (Peniston was a researcher who studied Alpha/Theta in treating alcoholics), where they begin to experience negative side effects or “an allergic reaction” from alcohol and drugs when they use them.

I personally love to use Alpha/Theta training to work towards my individual dreams and goals. I use this often with clients as well. Essentially, we create a script where we are envisioning our ideal life and using Alpha/Theta to allow our subconscious mind to work through any underlying mental barriers or blockages that are standing in the way of us reaching our goals. Very powerful stuff.

Some considerations for Alpha/Theta training.

Firstly, this should only ever be conducted by a trained and licensed mental health clinician. Stuff comes up and you need a professional who is equipped and trained to help you work through it. Secondly, this approach is not for those in crisis, it is best suited for those who have first been stabilized through talk therapy, relaxation skills training, EMDR, neurofeedback, biofeedback or some combination of these approaches. We typically introduce Alpha/Theta training when a client has been working with us for at least 10 sessions or more.

Sounds pretty interesting doesn’t it? If you’re someone who loves to gain personal insight and is interested in moving forward from some “stuck” place in your life, you may want to consider trying this unique approach to therapy!

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN