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INNOVATIVE THOUGHT & PRACTICE

For more than three decades, I have specialized in psychoneuro biology, studying how our thoughts, feelings, and choices physically shape brain structure and overall health. This mind-brain-body con nection is not just theoretical—it is measurable, observable, and, most importantly, changeable through targeted interventions for our clients. That is the foundation of my new book, Help in a Hurry . It offers evi dence-based strategies that clinicians can teach clients for moments when everything feels like it is falling apart. Let me share one technique that exemplifies this approach. I call it the 10-second pause, and it is particularly effective for clients who struggle with reactive anger or impulsive decisions. The process is straightforward: breathe in deeply for three counts, hold for two counts, then exhale forcefully for seven counts. Clients can mentally say “let” on the inhale and “go” on the exhale if that helps them focus. The neuroscience behind this is compelling. When stress or anger activates the sympathetic nervous system, the body floods with cortisol and adrenaline, which can impair the function of the prefrontal cortex. This specific breathing pattern increases oxygen delivery to the frontal cortex while simultaneously activating the parasympathetic nervous system, measurably changing brain chemistry within seconds. It cre ates space between stimulus and response, allowing clients to choose their reaction rather than being hijacked by their limbic system. Understanding Neuroplasticity as a Clinical Tool One of the most hopeful findings I share with clients is that their brains are constantly changing. Every thought, feeling, and choice builds physical structures through neuroplasticity. My research suggests that patterns become ingrained as habits after approximately 63 days of consistent repetition. The encouraging implication is that if neu ral pathways can develop in one direction, they can be redirected in another. This is not about positive thinking alone. It is about understanding the mechanisms of neural change and using that knowledge to facili tate genuine transformation. As clinicians, we are not just helping cli ents manage symptoms—we are equipping them to rewire the neural pathways keeping them stuck. Common Patterns in Clinical Practice Throughout my clinical work and research, I have observed that many distressing moments share common patterns. Clients often engage in dichotomous thinking, becoming conflict-avoidant to the point of self-sacrifice, allowing harsh self-criticism to dominate their internal dialogue, or catastrophizing about worst-case scenarios. One crucial principle I emphasize is normalizing the full range of human emotional experience. Our culture places enormous pressure on people to maintain constant positivity. Research actually shows that pursuing happiness as a primary goal can paradoxically increase anxiety and depression. Struggle and discomfort are inherent parts of human experience, not pathological aberrations. Evidence-based Interventions for Common Presentations My book addresses scenarios clinicians encounter regularly: clients under performance pressure, struggling with rumination, managing anger dysregulation, navigating uncertainty intolerance, and process ing unresolved experiences. For each presentation, my book provides interventions that can be implemented immediately between sessions.

This is not about positive thinking alone. It is about understanding the mechanisms of neural change and using that knowledge to facilitate genuine transformation.

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