The Neurobiology of Autism

Most people who know me know that I love working with people with special needs. I have always had a specific interest in autism spectrum disorders (ASD), since so much about it is still unknown. As I’ve been working toward my certification in neurofeedback, I’ve been learning more about the brain and how it functions. I wanted to share some things that I learned about which brain abnormalities are present in ASD. For those who may not be as familiar with the diagnosis, ASD is typically described as lack of normative social and emotional skills, issues with executive function, and deficits in language and communication.

First, I have learned that there is evidence that the skulls of people with autism are larger than average. Recent studies show that the enlarged heads correlate with larger brains. The white matter (neural connections) of the brain is increased, contributing to the increase in the size of the brain. The white matter is shown to be increased in all lobes, but with a majority in the frontal lobe. The frontal lobe is where social and emotional skills and executive function stem from.  Evidence also supports that ASD is a disorder rooted in the dysfunction of neurons and their projections. In other words, there are more neurons than average, but they don’t communicate properly.

I’ve also learned that there are abnormalities in minicolumns, which are neural structures used in information processing. Evidence shows that there are more minicolumns, but they have smaller cell bodies and nucleoli, and are narrower. Due to the smaller size of the minicolumns, there is less space taken up by GABA (a neurotransmitter that inhibits excitability throughout the nervous system). It is hypothesized that this deficit in cortical inhibition is the related to the sensory sensitivities experienced by those with autism.

The last piece of information I’ve learned is that there is abnormal function of mirror neurons. A mirror neuron is what fires when a person acts and when a person observes the same action performed by another. For example, when a mom smiles at her baby, the mom’s mirror neuron is firing, and the baby’s mirror neuron is also firing by observing mom smiling. The abnormal function of mirror neurons in ASD correlate with the deficits in social and emotional skills. In the study I read, no mirror neurons were activated during observation and imitation of emotional facial expressions.

Keep in mind that Autism Spectrum Disorder is just that- a spectrum. This means that these brain abnormalities are not going to be present in all people with autism, and the severity of the abnormalities are going to be different as well. There is much more research that needs to be done to gain a better understanding of autism and the brain. However, the information I have learned so far has been very helpful in increasing my understanding of autism, so I am able to provide the best care for the people that I work with.

Written by: Olivia Clark, MA, LPC

Worried about your child’s behavior or emotional regulation? 10 Tips to Help.

As someone who loves working with kids, working with parents comes along with the territory. I have had many questions recently from parents asking what they can do to help their child regulate emotions and behaviors more easily. Here’s the list of the most common tips I give to parents:

Be consistent

Kids respond well to a consistent schedule. Obviously, life can get chaotic at times, but do your best to have a set bedtime, wake time, and time to eat!

Be clear

When stating rules of your household, be clear and concise. Let your kids know specific consequences. It can get confusing for your kids if they miss a day of completing homework, and you take away screen time for the next two days, and ALSO don’t let them play with a friend that weekend. It can help to change your language when stating consequences. “You can choose to fight with your brother and choose to lose TV time for the day, or you can choose to have a calm voice/body and choose to watch TV today.”

Follow through

Give choices/consequences you’re willing to follow through with. Let’s say your kid lost their screen time for a week. The moment you give it back to them early (without earning it back), they will realize that they can get away with bad behavior and not get a full consequence.

Keep it short

If your child has made a mistake, express in as little words as possible why it was wrong and how it can be corrected instead of giving a lecture. “It looks like that hurt them. What could you do to make this better?”

Label your own emotions

Kids learn from their parents. If you try to hide being upset, it will still show in your actions. Being aware of your own emotions is one of the best ways to teach emotional intelligence. “I am feeling tired because I had a hard day at work today.”

Allow them to feel difficult emotions

Another great way to help kids gain emotional intelligence is to allow them to feel difficult emotions. Instead of saying, “it’s okay, you’re okay” when they fall and hurt themselves, you could empathize with them and say “I know you’re hurting right now. Would you like a bandage?” Or, if they are crying, you can tell them, “I see you’re upset. Is there a way I can help you?”

Name what coping strategies you use

Once again, kids learn by modeling. If your child is upset but doesn’t know what to do, you could say, “When I’m feeling mad, I like to take deep breaths.” “…I like to have alone time.” “…I like to walk away.”

Allow them to cope in a way that is natural to them

If they tend to throw things, give them an area of a room that is okay to throw a ball at a target. If they cry, allow them to cry. If they hit, allow them to squeeze a toy or pillow, or hit a punching bag.

Allow natural consequences

If they’re fighting because they don’t want to put a coat on, let them go outside without a coat. They will get cold and want to wear a coat next time. If they say they’re not hungry for lunch, let them skip. Skipping one meal is not going to harm your child and they will realize how hungry they get before dinner.

Encourage intrinsic motivation

Growing up learning to meet other’s expectations can be more harmful than helpful. Instead of saying, “I like that picture you drew!” You could say, “You used so many different colors in that picture!” Instead of “great job!” You could say, “You did that all on your own!” Motivation coming from within instead of trying to please others is great for growing independence. 

Written by: Olivia Clark, MA, LPC

My Experience with Blue Light Glasses

I will start with the disclaimer that I am not at all an expert in this area. I’m simply a brain and biohacking nerd who started looking into the science behind this trendy topic, and decided to try it for myself.

I will also say that the research is touch and go regarding the harm versus benefits of blue light. To give a VERY brief overview, we are exposed to all light colors of the rainbow on a daily basis. Whether it’s from the sun, the lighting in our homes and at work, from our phone, computers, TV’s, etc. Our exposure to blue light has always existed because we get blue light from the sun. In this way, blue light is shown to be good—helping our brain to know that it is day time, time to be awake, energized and productive. In the past few decades, we have been exposed to more blue light than ever before. Due in part to technology and also increased use of energy-efficient lighting.

Various studies have shown that increased exposure to blue light may negatively impact our circadian rhythms (sleep cycles) and suppress the secretion of our body’s natural melatonin (sleep hormone). As you may know, sleep is vitally important to mental and cognitive health, so if we’re not getting top-quality sleep, we are much more likely to succumb to symptoms of anxiety, stress and depression. If you haven’t read my blog post on “Why your sleep is SH!T”, I encourage you to check it out. 😜

Personally, I’ve always noticed sensitivity to LED and fluorescent lighting. I HATE it. If you’re a client of mine you’ve likely noticed that I never turn on the overhead fluorescent lighting in my office and always opt for the softer light of incandescent lamps. My husband will attest to my distaste for LED lighting as well (yes, I know, it saves money on energy bills…blah, blah, blah) but my eyes and brain hate the look of it—especially when it comes to lighting my Christmas tree 😉

Since starting Alternative Therapeutics I’ve noticed myself spending exponentially more time in front of a screen. Like—8-10 hours a day! It’s not something I can really avoid due to the nature of my job as a therapist and business owner, but I was noticing that my stress and anxiety were also rising. At the end of the day, my brain felt fried, I was irritable, and my eyes were so heavy I could barely keep them open. My sleep seemed to stay on track, but I wondered if I wasn’t getting the best QUALITY sleep after all that screen-time during the day.

In October 2020, I decided to give the blue light glasses a try. In addition, I installed the f.lux application on my computer and phone to further reduce blue light exposure. Since then, I’ve worn them every day while at work and in-front of a screen.

The result? Well, there are a lot of factors at play here, but when I consider how things have changes over the past few months, here’s a few things I’ve noticed. I notice that I’m less irritable after work. My energy also seems better in the evenings (so much so that I’ve actually had the energy to start working out again in the evenings instead of crashing on the couch!) I also find it easier to wake up for my 5:15am alarm—allowing me to incorporate a little yoga and meditation in my mornings, instead of hitting snooze until 6am. 🙏

Total side note here, but I came across an interesting study conducted in 2016 that showed positive impacts on blue-light blocking glasses as an additive treatment for bipolar mania. This study was based on research that has shown bipolar episodes can be provoked by changes in light conditions and that symptoms of bipolar disorder can be closely linked to abnormal circadian rhythms. Hmm… very interesting research indeed! Perhaps blue light really does have more of an impact on our mental health than we thought! 😳 Read the publication here.

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

The Impacts of COVID-19 on Suicide Rates

Every day, we hear about the COVID-19 pandemic in the news, which is understandable since so much about it is still unknown. What we don't hear as much about, though, is how people are mentally affected by the virus. While there have already been reports of suicide related to the pandemic, the reports have been majorly overshadowed by the fatalities of COVID-19. How does the suicide rate measure up to the fatalities of COVID? According to the most recent data from the American Foundation for Suicide Prevention (ASFP), and the CDC, the fatality rate of suicide attempts is slightly higher than the fatality rate of COVID cases.

Suicide rates have been rising consistently for the past two decades. Suicide is actually the 10th leading cause of death in the United States. On average, there are 132 suicides per day. From what we know about mental health and suicide risk, it is very likely that the suicide rate will significantly increase due to COVID. Here’s why:

• Social isolation may increase suicide risk. We all know that social connection is very important for people to overcome depression, and there is research to back that up. COVID has created a significant amount of social isolation, from stay at home orders at the beginning, to families being afraid to see each other in prevention of getting each other sick. This is especially effecting hospital patients and people in retirement homes.

• Economic stress may increase suicide risk. It’s no surprise that people are struggling financially from businesses closing, people losing jobs, and the shut down of public events. Studies have shown an increase in suicides following severe economic stress, and this situation is no different.

• The influence of media may increase suicide risk. Since the beginning of COVID, the media has been covering the impact daily. Given the negativity conveyed by the news, it is no shock that many people have become angry and depressed by the preventative measures taken, and by how much is still unknown.

• Other medical problems and reduced access to care may increase suicide risk. The anticipation of COVID caused many hospitals to reserve space for COVID patients, and many doctors offices closed their doors for general check-ups. Elective surgeries were cancelled, wait times at urgent care clinics and emergency departments increased dramatically, and people with chronic pain have had to wait without much relief. Those who are suffering from medical problems are already more vulnerable for suicidal thoughts, and losing access to medical care can reduce their ability to cope with these issues.

• The loss of community contact may increase suicide risk. Community programs such as religious services and 12-step programs have been cancelled, which are significant supports for many people. The loss of these programs has triggered many relapses for those who struggle with addiction. Studies have also shown that attending weekly religious services decreases risk for suicide.

As you can see, the effects of this pandemic check off many of the risk factors of suicide. Here is an additional list, not necessarily related to COVID, but important nonetheless:

-Access to lethal means including firearms and drugs

-Exposure to another person’s suicide, or to graphic or sensationalized accounts of suicide

-Previous suicide attempts

-Family history of suicide

-Childhood abuse, neglect or trauma

Something to look out for when you may be concerned that someone may be suicidal are warning signs. These signs are of greatest concern when they are in relation to a recent painful event, loss, or change. Here are some warning signs to be aware of:

If a person talks about…

-Killing themselves

-Feeling hopeless

-Having no reason to live

-Being a burden to others

-Feeling trapped

-Unbearable pain

If a person’s behavior changes…

-Increased use of alcohol or drugs

-Looking for a way to end their lives, such as searching online for methods

-Withdrawing from activities

-Isolating from family and friends

-Sleeping too much or too little

-Visiting or calling people to say goodbye

-Giving away prized possessions

-Aggression

-Fatigue

A person’s mood may change…

-Depression

-Anxiety

-Loss of interest

-Irritability

-Humiliation/Shame

-Agitation/Anger

-Relief/Sudden Improvement

So where does this leave us? Well, there’s not a whole lot we can do about the restrictions and preventative measures taken due to COVID, but we can always support others who may be struggling. Educate yourself and others on the risk factors and warning signs of suicide (if you’ve gotten this far in this blog post, you’ve already done this! Kudos.) Support your local businesses. Reach out to friends and family who may be struggling. Reach out for help if you are struggling. Donate to the American Foundation for Suicide Prevention. If someone you know needs help urgently, call 1-800-273-TALK (8255), text 741741, go to your local Emergency Room or call 911.

Mental wellness is something I am very passionate about, and mental illness is something that needs to be talked about. End the stigma. Talk about it. Reach out for help. Be a support to those who need it.

Written by: Olivia Clark-Richards, MA, LPC

Understanding the Triune Brain and Trauma

Over the last 2-3 decades, there has been a significant increase in findings related to brain development and functioning. Due to these developments, understanding trauma and the impacts to the human brain have directly correlated to finding successful interventions for trauma resolution.

A Yale neuroscientist, Paul MacLean, described the brain as the “triune brain” or three brains in one that are developed in stages from bottom up.

• Reptilian brain

• Mammalian brain

• Cerebral cortex.

Starting with the reptilian brain: located at the base of the skull and in charge of all the human functions we do not have “conscious control over.”

• Brain stem: regulates breathing, digestion, reflex responses, blood pressure, bowl and bladder control

• Cerebellum: coordinates balance, voluntary movements and posture

• Basal ganglia: assists in coding procedural memory (routine behaviors or can viewed as muscle memory) and houses the reward center of the brain that helps encode habitual behaviors and learns from conditioning (positive/negative reinforcers)

Then the mammalian brain (limbic system): housed in the midbrain area, right above and between the brain stem. This part of the brain regulates human emotional responses and understanding of attachment. Overall, this part of the brain is involved in most of the “typical” trauma responses.

• Thalamus: linked with the brainstem and receives sensory input from the external world, this part of the brain is unique due to its activity involving all levels of the brain (brain stem, limbic system, and pre-frontal cortex)

• Hypothalamus: regulates autonomic nervous system responses (sympathetic-activation/increase in heart rate and parasympathetic-decrease in heart/rest), body temperature and food/drink intake

• Amygdala: known as the “fear center” and has a direct link to the thalamus which sends the amygdala sensory information to assess in order to determine if stimuli is safe or unsafe. Depending on how amygdala assesses information, it sends signals to the hypothalamus to release specific hormones. For example, if an experience if pleasurable it may send dopamine (our reward neurotransmitter) or when around a loving care giver, it may release oxytocin (a neurotransmitter which promotes bonding and attachment). If stimuli is dangerous or unsafe, the amygdala will signal for hypothalamus to release cortisol or adrenaline which mobilize the fight, flight, freeze, and fawn responses

• Hippocampus: sits directly on top of the amygdala and helps the brain organize emotional experiences into time and context. It sends the information to the pre-fontal cortex shifting implicit responses to explicit memory.

Lastly, the thinking brain or cerebral cortex: refers to the frontal lobes or outside layer of the brain, which separates humans from other mammals due to higher-thinking, language, and emotion regulation.

• Separating the right from left hemispheres:

  • Right hemisphere: more directly linked to emotional brain, spatial reasoning, metaphorical thinking, nonverbal communication and processing negative emotions

  • Left hemisphere: has more connections to the pre-frontal cortex, analyzing logic, verbal communication, integrating positive emotions and organizing (sequencing) our life experiences in a coherent narrative.

• Dorsolateral pre-frontal cortex: involved in working memory, decision making, planning, insight/awareness, and relationship to the external surroundings

• Medial pre-frontal cortex: directly linked to emotion regulation and impulse control, receives input from the limbic system (specifically the amygdala and hippocampus) to form explicit memories and house conclusions/decisions based on our past experiences. However, when the emotional brain is highly activated, the medial pre-frontal cortex is unable to access executive functioning. For example, the term “he flipped out” is referring to emotional brain taking over responses and hindering the pre-frontal cortex to assist with regulation.

Putting it all together: So you have all this information regarding functions of different parts of the brain but what do this have to do with trauma? Let me break it down.

You are faced with a dangerous event

• This sensory information is taken in through your senses and sent to the thalamus for the amygdala to determine if it is safe or unsafe. If it is unsafe, the hypothalamus releases hormones which activate the fight, flight, freeze, and fawn responses.

• These responses are our brains efforts to do everything in our power to stay safe whether that is fighting, running away, or numbing ourselves to be able to endure significant pain.

• In efforts to insure safety for the future, the amygdala encodes all the sensory information associated with the dangerous/threatening event to form implicit memory.

• Implicit memory includes the felt experience portion of the memory:

  • The most significant part (worst image)

  • Cognitions: conclusions/meanings made about self, others, and world

  • Emotions experience in the event

  • Body sensations: what did you feel in your body when the event happened

• The amygdala will encode the implicit memory and anything moving forward which seems the same or similar (anything that brings up the worst part, cognitions, emotions, and/or body sensations) to the original event will trigger the fight, flight, freeze, fawn response.

• Keeping the cerebral cortex from being able to shift sensory stimuli to explicit memory which can be filed away in long term memory (the factual details of the event, knowing there is a beginning and end, and overall meaning of the event).

What can help?:

• There are several therapies which are evidenced based and found to be helpful in stabilization and resolution of trauma.

• Here at Alternative Therapeutics, EMDR (Eye Movement De-sensitization and Re-processing) therapy is the major therapy utilized.

EMDR utilizes our brains natural healing process by accessing memory networks with bilateral stimulation.

• Bilateral stimulation (or dual attention stimulus in EMDR talk) is the process using specific sensory stimuli (visual, auditory or tactile) to create rhythmic left-right pattern.

  For example:

  • Eye movements: following the therapist’s hand in a back and forth pattern with your eyes

  • Auditory/Tactile: using a machine called a theratapper or audio/tac machine which includes tappers: which vibrate to facilitate the back/forth rhythm and headphones: which use a tone to facilitate the back/forth rhythm

  • This left-right pattern assists with keeping the person present and focused on a certain stimulus, while simultaneously having them bring up a distressing memory, thought, emotion, and/or body sensation.

EMDRIA reports, “this process involves communication between the amygdala (the alarm signal for stressful events), the hippocampus (which assists with learning, including memories about safety and danger), and the prefrontal cortex (which analyzes and controls behavior and emotion).

Researcher and well-known therapist, Arielle Schwartz says: “EMDR Therapy changes maladaptive neural networks by connecting the traumatic memory with new information. The distressing thoughts and emotions are blended with new positive thoughts and emotions; embodied awareness allows frozen sensations in the body to resolve through healing movements.”

Overall, EMDR helps the person with shifting implicit responses to explicit memory by reducing the level of disturbance related to the distressing event, installing 2. a healthier conclusion/meaning related to the event, and releases any discomfort still held in the body.

For more questions regarding EMDR or how trauma impacts the brain, feel free to contact us!

This blog was adapted from the work of Paul MacLean, Courtney Armstrong, Daniel Siegel, Mary Vicario, EMDRIA and Bessel Van Der Kolk.

Please see these resources for more information:

https://www.findinghopeconsulting.com/

https://www.emdria.org/

Introduction to EMDR therapy

“Rethinking Trauma Treatment: Attachment, Memory Reconsolidation, and Resilience” by Courtney Armstrong

“Mindsight: The New Science of Personal Transformation” by Daniel Siegel

“The Body Keeps the Score” by Bessel Van Der Kolk

Written by: Chase Harshbarger, MA, LPCC

Biohacking your Mental Health

Do you own an Apple Watch or a FitBit? You’re a biohacker! If you’re new to the term “biohacking”, let me start with a simple explanation. Biohacking is a term that has come about in the last 10 years or so to describe taking control of our own biology and enhancing our performance. There are many, MANY forms of biohacking out there, from the simplest forms of lifestyle changes, to extreme measures like implanting technology and genetic engineering.

Biohacking has been a part of my personal lifestyle for many years now and I find it very important in my work with clients as well. For me and my clients, biohacking is an empowering form of self-control. We can implement various tools and techniques to take back the reigns on our brain and body. Biohacking allows us to become the healthiest, smartest, most well-balanced versions of ourselves.

There are hundreds of biohacking methods out there, with more being created everyday (thanks Silicon Valley). For now, I’d like to review some of the most potent and accessible biohacking methods being used for mental health and wellbeing and give some practical tips for implementing these biohacking methods into your lifestyle routines.

Diet: You are what you eat right? Dr. Mark Hymen, Founder of the Cleveland Clinic’s Center for Function Medicine always encourages us to think of food as medicine, because it truly is! Upgrading the foods we use to fuel our mind and body is absolutely one of the most powerful biohacking methods out there. And of course, I must go on record and state that I am not a medical doctor nor a nutrition expert. I’ve gleaned information from the best and brightest out there (including Dr. Mark Hymen) in regards to the most important diet recommendations for brain health. So here they are:

-  Aim to eat low in carbs and sugars, high in good healthy fats. LOTS of vegetables!!

-  Buy organic, non-GMO and grass-fed when you can- see Clean 15, Dirty Dozen Shopping List

-  Strictly limit processed foods (anything in a package that is not a whole food)

• Read your labels, the fewer ingredients listed, the better! Don’t recognize the word as a food? Don’t buy it!

-  Try intermittent fasting! Many of us follow the 16:8 rule for physical and cognitive benefits. Follow my girl @jsweetnichnd (she’s a Naturopathic Doctor) on Instagram, she’s a local expert on fasting!

A great book on the topic of diet for brain health is “Brain Maker” by Dr. David Perlmutter

Daily paced breathing: Did you know that the way you breathe directly impacts the way your heart beats? And in turn, the way your heart is beating sends signals directly to your brain to let it know whether you are in a calm (parasympathetic) state or a fight/flight (sympathetic) state? We can biohack our brain and body to improve our reaction to stress with a simple daily breathing practice! In the office we use equipment that measures fluctuations in heart rate to help ensure that the heart it catching on to what the breath is telling it to do, but you don’t necessarily need all that fancy technology to gain the benefits! There’s a great free app out there called simply “The Breathing App”. I recommend you download it and alter the settings to a 6:6 breath pace and set the timer for 5 minutes (or longer!) Use the app daily to improve your reaction to stress!

Gratitude: Biohack your mindset with daily gratitude practice. Studies have shown that gratitude helps boost mood, improve self-esteem and lift symptoms of depression. Personally, I have a strong belief that our mindset has the power to shape our reality. If we find ourselves constantly dwelling on things that “aren’t going right for us” or “things we want but don’t have”, we live in a perpetual state of unhappiness and dissatisfaction. If we can shift our perspective and begin focusing more on what we DO have and ARE grateful for, here and now, we begin to appreciate life more and accept ourselves and our lives as they are in the moment. I’ve used this daily gratitude journal for the past year now and really love it. Check it out!

Meditate: Ya’ll probably know by now that this is a big one for me. Our website has a free course designed to get you started on your life-changing meditation journey.

Neurofeedback: The ultimate biohacking tool for mental and cognitive health (in my humble opinion). We offer in-person sessions as well as rental options. Read more about neurofeedback here!

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

Why COVID is creating decision fatigue and how to deal.

We’ve all gotten to the point after a long day, or a long week, where someone asks us a simple question like, “What’s for dinner?”, or “What do you want to do this weekend?” and we feel like we are going to explode because our brain can’t handle any more decisions. If you haven’t felt this way, there are a lot of people who envy you.

I know that I have felt this way recently with COVID, wedding planning, and finishing up my Master’s degree. My fiancé actually did ask me “What do you want for dinner tomorrow?” I immediately became flustered and irritated, and told him to choose. So, I reflected and thought, why am I so upset over what to eat for dinner?? Then it dawned on me: decision fatigue.

Many sources suggest the average adult makes about 35,000 decisions per day. From what to wear, to what to eat, to what to prioritize at work. These are just the basic every day decisions, let alone all of the more major decisions COVID is causing people to make on a daily basis: planning and re-planning a wedding, deciding if it’s a good idea to go see grandma or grandpa, or whether or not you should go to your friend’s social gathering. All of these decisions really wear us down after so long, and it makes the smaller decisions more difficult to handle.

So, what can we do to help prevent decision fatigue?

Notice when you are starting to burn out.

Before you can prevent decision fatigue, you have to notice how it presents in yourself. There are many signs of decision fatigue, such as procrastination, impulsivity, avoidance, and of course, indecision. Notice when you are starting to do these things and try to use some of the following tools to help.

Make important decisions at the beginning of your day.

At the end of a long day, we are more likely to make decisions based on emotions than logical thinking. If you have an important project at work, or are making big plans, try to work on these tasks in the morning before you hit that mid-day slump. This is also why if you’re working on eating healthy, to go grocery shopping in the morning! You are less likely to grab that ice cream because you’re exhausted after a long day, or that bag of chips because you want to munch on something.

Make less important decisions in the evening.

Choosing your outfit for tomorrow before you go to bed or packing your lunch as you’re putting dinner away can really make a difference in your energy to make decisions. As small as these decisions are- most of the time, we don’t even really think about the fact that these are decisions- they are just more things for your brain to process. If you do these smaller tasks at night before bed, it can help you have more time for yourself in the morning, and give you fewer things to think about before starting your day.

Practice self-care.

Self-care looks different for everybody. For some people, self-care is clearing the dishes out of the sink that have been there for a week. For others, it is taking a bath, or going to a spa for a massage. Giving yourself the time to do the things that will help you feel calmer is critically important to help give your brain a break.

Focus on momentum, not motivation.

Link similar tasks together. For example, you’re cleaning the house, do everything at once instead of taking breaks in between, or plan your meals at the beginning of your week. Building upon momentum can help with lack of motivation to get started.

Allow others to help.

When we are bogged down with stress, it can be difficult to reach out for help. Sharing the mental load of making decisions can be really effective in preventing burnout. Give your kids the choices for meals this week, or ask your colleague for help choosing visuals for your presentation at work. Accepting help from others can make life less overwhelming.

Take a look at all the decisions you have to make on a daily basis- big or small. Try to reflect on ways to make your days easier by changing your habits and developing different routines. Utilizing these tips to manage your decision-making can help keep you from burning out and increase your mental energy.

Written by: Olivia Clark, MA, LPC