https://www.wexenpsychotherapy.com/wexenblog daily 0.75 2025-10-10 https://www.wexenpsychotherapy.com/wexenblog/lifestyle-intervention-an-essential-adjunct-to-psychotherapy monthly 0.5 2025-10-10 https://www.wexenpsychotherapy.com/wexenblog/the-power-of-metacognition-equanimity monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/b3e84b1e-ca11-4575-bf2e-89f7bcff8715/The+symptoms+and+causes+of+asthma%2C+Illustration+Instagram+Post-+woman+with+inhaler++%284%29.png Blog - The Power of Metacognition and Equanimity. https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/4bd5b213-ceee-4be4-92d5-8aa58a5471b9/%E2%80%98Leaves+on+a+Stream%E2%80%9D+Exercise+Sit+in+a+comfortable+position+and+either+close+your+eyes+or+rest+them+gently+on+a+fixed+spot+in+the+room.+Visualize+yourself+sitting+beside+a+gently+flowing+stream+wi+%281%29.png Blog - The Power of Metacognition and Equanimity. - Make it stand out Harris, R. (2009). ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy. Oakland, CA: New Harbinger. https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/cdc477af-86aa-4932-bd5d-3250ffdfa0c5/The+symptoms+and+causes+of+asthma%2C+Illustration+Instagram+Post-+woman+with+inhaler++%285%29.png Blog - The Power of Metacognition and Equanimity. - Make it stand out Carl Jung’s views on equanimity are guided by his assertions that difficulty and suffering are an inherent part of being human, to avoid this difficulty is impossible. Instead, we should attempt to accept this darkness with equanimity and patience. https://www.wexenpsychotherapy.com/wexenblog/emotional-experience-and-the-brain monthly 0.5 2025-05-07 https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/07f8f76e-46e2-44d9-9c82-eece31b8b163/Emotions+and+the+Brain Blog - Emotional Experience and the Brain. - *Quick intervention: Rubbing your temples, whilst imagining your amygdalae falling asleep has very real calming effects. https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/a88d1295-e78c-4fa6-8a35-55a80b86c722/The+emotions+of+man+ate+stirred+more+quickly+than+mans+intelligence.png Blog - Emotional Experience and the Brain. - Oscar Wilde’s quote captures the reality and commonality of the amygdala/emotional hijack. The inherent emotionality of humans isn’t a bad thing. Emotions well-regulated (not suppressed) can be a very useful tool for discernment, self-discovery, motivation and intelligent decision making. https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/587eb8d7-d2af-4df2-96cd-8df95684757d/Man+doing+Sudoku+Puzzle Blog - Emotional Experience and the Brain. - Cognitive tasks can include: To Learn a poem, passage from a book, or a quote. Or recite a poem, passage from a book or quote you have already learned. Visualise the words for extra downregulation. Pick a category and in your head name as many things in that category, for example, types of flowers. I would say to myself “hydrangea, primrose, dandelion, poppy, daisy, foxglove” and so on. Add visualisation. Do crossword puzzles, sudoku, or any other paper-based puzzles. Use mental math. Attempt to say a times table backwards in your head or choose a number and try and think five ways you could make the number. There are innumerable options. Look some up and take ownership of your recovery. *** Be prepared. Carry a sudoku, wordsearch book, categories, around with you. Write down the poem, passage of a book or quote you want to learn, carry it with you and try and learn when you are feeling dysregulated. https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/f9fbb246-1516-4e74-8320-2d3438c35720/Lifestyle+Intervention Blog - Emotional Experience and the Brain. - Starting with the basics! Daily habits that target sleep, diet and exercise will serve as the foundation for the downregulation of a hyper-sensitive amygdala. Lifestyle interventions that target sleep, diet, and exercise as an adjunct to psychotherapy improve outcomes. Numerous studies have shown that those who are sleep-deprived, lack essential nutrition and are sedentary will experience a more sensitive amygdala and an impaired pre-frontal cortex. A neurological combination that will inevitably create emotional suffering. If your body and brain are not receiving their minimum requirements/basic needs, the areas of the brain responsible for threat detection and protection will be in overdrive and the brain areas responsible for complex tasks will not have the energy to fulfil tasks such as sound reasoning and emotional regulation. https://www.wexenpsychotherapy.com/wexenblog/firststepstohealing monthly 0.5 2025-03-04 https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/5982978a-b728-4144-8e00-01ae15c3014f/Signs+of+emotional+dysregulation Blog - Emotions and Emotional Dysregulation. The First Steps to Healing. - “Emotional dysregulation is a state where your nervous system is overwhelmed; it can make your feelings come out “wrong-sized.” Anna Runkle, aka The Crappy Childhood Fairy https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/87461d8d-6c1b-4a09-af4a-b9b168f57b04/Viktor+Frankl+Quote Blog - Emotions and Emotional Dysregulation. The First Steps to Healing. - Emotions can be extremely intense for those with emotional dysregulation. When starting out on an emotional healing journey the skill of mindfully naming and noticing emotions may be too difficult for those quick, sharp episodes. If this is the case, simply, trying to pause is a great first step. Waiting for just 90 seconds before responding can enable behaviours more aligned with who a person is and who they want to be. This short time can be used to remind ourselves that intense emotions are only temporary, ‘this won’t last’. This pause can also be used to implement a quick breathing exercise; physiological sighs are a simple and effective way of calming the nervous system. If a longer pause is needed and its possible, take longer. Physiological sigh: take a deep inhale followed by a short second inhalation, and then an extended exhalation. Repeat one or two more time. (those with low blood pressure or those prone to fainting should consult a doctor before implementing physiological sighs). https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/52997d56-560b-48e9-8e44-f6461a50c245/Emotions+and+their+meanings Blog - Emotions and Emotional Dysregulation. The First Steps to Healing. - Based on the six basic emotion framework by Dr Paul Ekman. These six emotions are experienced by all humans and transcend culture, ethnicity, language and regions. “Emotions are a process, a particular kind of automatic appraisal influenced by our evolutionary and personal past, in which we sense that something important to our welfare is occurring, and a set of psychological changes and emotional behaviors begins to deal with the situation." Dr Pauk Ekman, PhD https://images.squarespace-cdn.com/content/v1/673767c8f7c7227ec7ad7c17/9925f4b2-f069-4f62-9934-77b00e38a313/Viktor+Frankl+Quote%2C+try+not+be+ashamed+of+your+emotions Blog - Emotions and Emotional Dysregulation. The First Steps to Healing. - A poignant quote by Viktor Frankl to conclude Emotions and Emotional Dysregulation: The First Steps to Healing. 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