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

Common Misunderstandings and Myths about Therapy

A sad truth is that there continues to be a very strong stigma against receiving mental health care in our world. People often avoid seeking help because they have misconceptions about what to expect from counseling. We’re passionate about reducing the stigma and lifting the veil. Through our podcasts, blog posts and community engagement, we are always working to educate our community and reduce the stigma of taking care of your mental and cognitive health.

In our years of helping clients, there are some common misconceptions about therapy/counseling/psychotherapy that we wanted to address directly and clear up any mis-information that’s out there.

“Therapy is for people with “major” mental health issues or who are “in crisis”.

Not at all true. Actually, people with considerable mental health concerns are better suited for more intensive treatment options such as partial hospitalization or intensive outpatient programs. Individual outpatient counseling (or regular old talk therapy) is best suited for people who are generally stable and are interested in working on more mild concerns.

Secondly, you certainly don’t have to be “in crisis” to benefit from counseling. Although many people do finally decide to seek therapy after a crisis (major break-up, trauma, loss, relapse, etc), it’s also very beneficial to start working with a therapist when things are mostly going well for you! We all have improvements we can make in our lives, blind spots, bad habits, old traumas to work through. Seeking therapy when we’re feeling good can often give us the motivation we need to finally make positive changes we’ve been wanting to make!

“Who needs therapy when you have great friends to talk to?”

Having the support of great friends and family is invaluable, but therapy is very different from those types of relationships. In personal relationships, the exchange is reciprocal. In therapy, the time spent together is about you, 100%. Therapists are highly trained, professional clinicians with years of experience in diagnosing and treating various emotional, behavioral and relational issues. Therapy is confidential, so you can rest assured that what you share in therapy won’t become a rumor among your friends and family. When talking with friends or family, there can often be ulterior motives under the surface. They may have certain expectations of you, they may want you to make a certain choice based on personal gain, they may sugarcoat or avoid certain topics to protect your feelings. Therapists are a neutral and safe person to share your experiences with.

“I’ve tried therapy before and it didn’t work for me.”

Don’t go into therapy for the first time expecting to find a perfect match right away. You should try out a counselor 3-5 times before making the decision to move on to someone else. Sometimes you need to try a few different counselors before finding someone who’s approach and personality fits your style. Thankfully, many therapists (including us) offer free consults up front so that you can get a better feel for whether the partnership will be a good match for you. Just because you’ve tried it before and it didn’t work for you, don’t give up! Every therapist is vastly different, the right match is out there for you!

“Therapists are like friends that you pay for advice.”

Yeah, no. Again, we are trained and licensed professionals. While the relationship can be very friendly, intimate and connected—the relationship is a professional one and does not extend beyond what is created therapeutically. In fact, our code of ethics forbids “dual relationships” outside of the counseling office—so we are bound to keep our relationship with our clients strictly professional.

Secondly, we are trained to actually refrain from offering advice. If you are seeking counseling to have someone “tell you what to do”, you will likely be very disappointed. We work to empower our clients, to help them develop their own sense of resourcefulness and ability to navigate challenges on their own.

“Therapists can prescribe medication.”

The only providers who can prescribe medications are medical doctors (psychiatrists) and other medical professionals (such as a nurse practitioner or physician assistant). Those types of providers very rarely provide counseling or therapy to their patients, they serve as the prescriber for medication needs and they most often refer out to have them see a psychologist or masters-level professional counselor for therapy. Psychologists and professional counselors do not have the ability to prescribe medications.

“Therapy should make me feel better after every session.”

You ever hear the saying “things get worse before they get better”? This can be the case with counseling at times. Especially if we are dealing with past traumas, things will likely need to surface and be reprocessed before the person can move forward and feel better. Yes, most of the time clients will leave feeling lighter, happier, more optimistic—but not always. It can be hard to make change, to reflect on difficult experiences, to face tough choices. It’s not always easy. But one thing we can offer you is the support and accountability to make positive changes in your life and the skills necessary to face tough challenges when they come up.

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

Notice, Name it, Nurture

Emotions, negative thinking, and stressful experiences are hard for all of us to manage and deal with. Sometimes, the uncertainty of what we are experiencing or “why” we are experiencing what we are experiencing causes more distress. In my counseling practice, I am a really big fan of incorporating modalities like EMDR, hypnotherapy and DBT. Here is a pretty simple method I put together incorporating components from each separate technique I have found to be really helpful when working with clients.

Notice, Name it, Nurture

Notice: Checking in is an awesome way to be mindful and focus on observing what is going on internally (inside your body) and externally (environment and situations). Bringing awareness to your body and environment can assist with bringing you back to the present moment. Ask questions like:

• ·What am I noticing in your body? Body sensations? Feelings? Thoughts?

• What is going on in my environment? Who is around me? Where am I? What is going on in this situation?

Name it: Identifying your experience helps separate yourself from the experience. Being able to label and name the experience externalizes the experience-helping place some distance between you and the experience. This can be simply be naming “this is anxiety” or “this is frustration.” If finding a name is hard, I suggest incorporating descriptors such as colors, temperature, size, and/or texture. Our emotional brain (amygdala/limbic system) learns/interprets information through experiences and images. So when we are able to describe an image of what we experiencing, we are able to help release the emotional response from our brain and body.

Nurture: Focusing on what is needed to “weather the storm,” help bring clarity, resolve, or cope with the situation and/or experience. Asking questions like:

• What do I need right now (physically, emotionally, spiritually) to manage, cope, accept, release, express, and process this experience? Some examples:

  • Breath work (belly, square, and 478 breathing)

  • Journaling

  • Guided visualizations

  • Inner-child work

  • Tapping

  • Positive affirmations

  • Self-compassion

  • Radical acceptance

  •   Perspective taking

  • Positive self-talk

  • Utilizing your support system

  • Honoring experience and reminding yourself you are safe in the moment

Using this format helps your brain develop neural networks for linking experiences to identification and what is needed to help manage and cope. Remember, it can take 6 months for a new neural network to form so be patient and kind to yourself as you navigate your experiences and emotions.

Written by: Chase Harshbarger, MA, LPCC

3 Supplements You Should (Probably) Be Taking for Brain Health

Ok. Let me start off by saying, I am not a medical doctor, nor am I a nutritionist. However, I have spent countless hours researching this topic over the years, have learned from trusted MD friends and colleagues and have read many books on the subject. As trusted resources I pull from the work and research of Dr. David Perlmutter and Dr. Dale Bredesen. As a disclaimer, of course, talk to your medical provider before making any changes to your supplement regimen.

The three supplements discussed here are the most BASIC list I can come up with, that nearly everyone would benefit from. They all have trusted track records for brain health, nothing new or trendy here. Let’s dive in as I discuss some of the science behind each of these supplements in protecting and benefiting our brain health.

As always, quality is very important. I personally use and trust the NOW, Garden of Life and Bluebonnet brands for supplements (all easily found on Amazon).

1. DHA: An Omega-3 Fatty Acid, often derived from fish oil. DHA is essential for healthy function of the nervous system and makes up more than 50% of the fatty acids in the brain. Numerous studies have shown that elevated levels of DHA can be a protective factor against cognitive decline and Alzheimer’s disease. Several studies have also proposed DHA as having positive outcomes on symptoms of various mental health conditions including ADHD and depression. Dr. David Perlmutter recommends 1000 mg/day.

2. Probiotics: Have you heard much about the brain-gut connection? Many medical professionals refer to the gut as our “second brain”. In fact, did you know our gut houses more than 100 million neurons and produces about 90% of our serotonin? Research is starting to show that diets rich in probiotics can help modulate the influence of stress, anxiety and depression. Healthy gut, healthy mind. Reach for foods like sauerkraut, kimchi, kombucha, yogurt, kefer and pickles to get more natural probiotics in your diet. For supplements, look for ones that have at least 10 billion active cultures from at least 10 different strains.

3. Vitamin D3: Many people live with sub-optimal Vitamin D levels. Without proper Vitamin D we subject ourselves to risk for cognitive decline (including Alzheimer’s), depression, poor immunity, weak bones and more. Vitamin D helps reduce inflammation and can even reduce our risk of developing cancer. Dr. Perlmutter recommends a level of 70-80 ng/ml in a blood test and taking up to 5000 IU’s/day.

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

10 Tips for Setting Boundaries

Being a good person is typically seen as a strength, right? If that’s the case, then why is being ”too caring” a trait that many of our clients will list as a weakness? The answer: boundaries. We are taught to put other’s needs before our own, but are not taught that it is okay to say no when things become too much for us to handle. We’re human. We get tired and worn out. Sometimes we need a break and That. Is. Okay.

We can set boundaries for our:

-  Personal space: e.g. feeling like someone is in our “bubble”

-  Sexuality- e.g. what we are comfortable with in intimacy

-  Emotions and thoughts- e.g. needing time to unwind after work

-  Possessions- e.g. lending money to a friend

-  Time and energy- e.g. helping a friend in the little free time we have

-  Culture- e.g. religion, morals, etc.

Setting boundaries isn’t easy, and it does take practice. Here’s some things to think about that may help:

1.       Know your limits. Identify your personal, mental, and spiritual limits. Maybe you have a friend that sucks the energy out of you because their social threshold is much higher than yours. Notice your social limit and let your friend know that you need a night at home. Maybe you need time to decompress after a long, stressful day of work. Notice that mental limit and let your spouse know that you need 20 minutes of alone time when you get home.

2.       Tune into your feelings. Boundary setting can result in many different emotions. It’s normal to feel fear and self-doubt when you first set a boundary. You may feel guilt when you have to enforce a boundary. These feelings are okay and will eventually dissipate. If you notice yourself starting to feel resentment and discomfort, it may be a sign that you’re letting go of boundaries. Check in with yourself and figure out where the discomfort is coming from.

3.       Be direct. When you’re setting a boundary, make sure to be direct in your dialogue. Clear-cut boundaries are easier to understand, and easier to enforce. Make your boundaries specific.

4.       Give yourself permission. This goes back to tuning into your feelings. As fear, self-doubt, and guilt are normal when setting boundaries, they can also be potential barriers. Give yourself permission to set and keep boundaries, and allow yourself to remember that it is not selfish to focus on your mental health.

5.       Consider your circumstances. Your boundaries, or lack of boundaries, could have stemmed from how you were raised or your current role in your family. These circumstances could be potential barriers to setting and enforcing boundaries. If you are someone who needs time to unwind after work, but you have kids, getting 20 minutes of alone time after work is probably not realistic. As an alternative, you could drive around for an extra few minutes before pulling into your driveway, or sit in your car in the parking lot at work before leaving to go home. If you are trying to set a boundary of not cleaning up after your partner, but have done so from the beginning of your relationship, it might take extra time and effort- and maybe a dirty house- to enforce the boundary.

6.       Make self-care a priority. You can’t take care of others unless you take care of yourself first. Self-care isn’t always facemasks and bath bombs. It could be going to bed 30 minutes earlier, taking 10 minutes out of your day to read a book, prepping meals to minimize eating out. Self-care is arguably the most important thing to consider when setting boundaries. Give yourself permission to put yourself first.

7.       Allow yourself to seek support. If you’re having a hard time with setting boundaries, it is okay to reach out for help. This could be a support group, counseling, or a good friend. It is normal to seek validation for the boundaries you are trying to set, especially if you are not used to focusing on yourself. Sometimes, all you need is a reminder that setting boundaries isn’t selfish.

8.       Be assertive. Confrontation can often times be very difficult. However, it is so important to be assertive and let someone know when they have crossed the line. It is bound to happen when you first set a boundary, so in order to successfully enforce your boundary, you need to open the line of communication and let that person know.

9.       Start small. Along with prioritizing self-care, starting with baby steps is another major factor in setting boundaries. Start with setting a small boundary that will be easy for you to enforce, and then work your way up from there.

10.   Reassess your boundaries. Just because a boundary should be specific doesn’t mean your boundaries can’t change. As you grow and change, your boundaries will too. If you have a difficult time enforcing a boundary, it is okay to take a step back and shift the boundary to be enforced more easily. As boundaries become easier to enforce, it is okay to add more or different boundaries. Make sure to reassess your boundaries as time goes on in order to keep them specific to your needs.

Written by: Olivia Clark

Let's Talk.... About Mental Health. 9 Things You Need to Know.

Hey, um, we need to talk…

…about mental health. 1 in every 4 people experience a mental health problem, yet we don’t talk about it. Don’t get me wrong, we have come a long way from just throwing “crazy” people into mental institutions, but there is still so far to go. Part of it is that there is still a lot of stigma surrounding mental illness, but part if it is because sometimes, we just don’t know what to say. So, what can we do to support someone who wants to discuss their mental health?

1.       Listen. The most important thing to do when someone is disclosing their mental illness is to simply listen. Don’t listen to respond, let them finish their sentences, and know that it’s okay to take a moment to take in what they’re telling you.

2.       Let them know you understand. Whether you have been through a similar situation or not, you can connect with them on a human level and let them know that you can understand the emotion behind what they are telling you. At the very least you can express to them that you understand the courage it took to tell you something so personal and thank them for trusting you.

3.       Avoid being judgmental. Don’t tell them they are being weird or crazy. Being judgmental will only prevent them from trusting you in the future.

4.       Take them seriously. Don’t minimize how they are feeling or what they are going through by saying “you’re just having a bad day” or “at least tomorrow will be better”. Let them know it’s okay to be feeling the way they are and that you believe them.

5.       Make yourself available to talk again if needed. Mental health struggles usually aren’t solved with one conversation. Let the person know that they can come to you again in the future if they feel they are struggling.

6.       Don’t turn what you’ve been told into gossip. If someone tells you something in confidence, it probably took a lot to work up the nerve to say anything in the first place. Just because they told you something doesn’t mean it is now your information to share. Let them share with others on their own terms.

7.       If you don’t understand, do some research. There is a lot of misinformation about mental illnesses. If you feel that you might be uninformed about a certain mental health issue, learn more with reputable resources.

8.       Tell an adult if you have to. If someone tells you that they have thoughts or plans to harm themselves or someone else, tell an adult. Their safety and the safety of others is more important than keeping a secret. It doesn’t make you a bad friend, it simply means that they need more help than you can give. If you’re the trusted adult of someone who has these thoughts, don’t be afraid to ask questions. It is important to gather as much information as you can to make sure that everyone stays safe.

9.       If someone you know is in crisis. If someone you know needs help urgently, call 1-800-273-TALK (8255), text 741741, go to your local Emergency Room or call 911.

Written by: Olivia Clark