I am honoured to be a Featured Teacher on Insight Timer's home page for the upcoming week. I love this app and am so proud to be part of a global community of teachers, producing – mostly free – content for the 26 million meditators who use Insight Timer across the globe.
If you would like to try one of my breathwork practices, mindfulness, self-compassion or IFS meditations, or guided-imagery practices, check out my collection at: insighttimer.com/danrobertstherapy
Love ❤️
Dan
Image by Medienstürmer
For many years, I really struggled to establish a daily meditation practice. I tried and tried, sticking to it for brief periods before losing the habit again. Then, finally, around 14 years ago I did an eight-week mindfulness-based cognitive therapy (MBCT) course, which involved so much practice that it became second nature – and so part of my daily routine.
And I have never looked back. Today, meditation forms the foundation of my day – I practice every morning, which has a subtle but important effect on the rest of my day. That morning meditation definitely helps me feel calmer, more centred and grounded, with a greater sense of balance, whatever the day might throw at me.
But, having struggled to establish my own practice for so long, I understand that it’s not easy. Many of my clients also struggle to establish a daily routine, so I help them problem-solve that. Here are three things I suggest to them, which you may find helpful if you’re in that want-to-meditate-but-am-struggling-to-start place yourself.
Just sit. There is a wonderful – and typically pithy – saying from Zen Buddhism: Just sit. Meaning, meditation going ‘well’ or ‘badly’, just sit. Enjoyable or not, just sit. Noticing a benefit afterwards or not, just sit. Feel like meditating that morning or not, just sit.
This is crucial because to develop a regular practice takes effort, discipline and determination. It’s not easy. Sometimes it’s enjoyable and you feel calm, grounded and quiet of mind. Other times your mind is so busy, minutes go by before you wake up and think, ‘Wait! Wasn’t I supposed to be meditating?’
Doesn’t matter. There is a reason it’s called a meditation practice, or a yoga practice. That’s because meditating once might be nice, but won’t make any difference to your overall mood, wellbeing or mental health. Whereas meditating every day for years definitely will. So the first step in developing a regular practice is just to show up every day, no matter what, and meditate.
Thinking isn’t wrong. This is especially important for beginner mediators, because a common misunderstanding is that ‘good’ meditation means being calm, serene (probably in a perfect lotus position) and with a peaceful, empty mind. Let me tell you, after many years of meditating, that rarely happens! Minds are busy, busy, busy – it’s just what minds do.
So let go of the idea that thinking while meditating is somehow bad or wrong, it’s really not. In fact, the primary purpose of meditation – especially in the Buddhist tradition – is to gain insight into the nature of your mind. So when you sit and, say, focus on the breath, you quickly notice how hard this is! Your mind is full of thoughts, worries, plans, fantasies, daydreams.
Jon Kabat-Zinn calls this the ‘thought stream’, which is exactly how it feels. A constant, swirling stream of thoughts, which we spend most of our lives swimming in, happily or often not. Just taking a step back and starting to observe this stream is a huge shift, because then we can start to question its truth – and its helpfulness.
So the oft-repeated teaching goes that you focus on the breath, notice your mind has wandered, gently bring it back, off it goes again, bring it back – 10, 20 or 100 times each time you practice. It doesn’t matter how often this happens, just keep gently bringing your attention back. This is like a push-up for your brain – and especially the prefrontal cortex (PFC), in which meditation helps build neural connections. And this is a good thing, because the PFC helps with your concentration, regulating your moods and emotions, having a sense of perspective, and a whole host of other good stuff.
Try different practices for different things. There are so many types of meditation and traditions, both secular and religious, that it can be bewildering. So a few simple tips. I would advise making mindfulness meditation your core practice. And mindfulness of breath is the simplest and most helpful mindfulness practice – you can try my guided meditation on Insight Timer, or choose another teacher you prefer. But start here, with a short (probably five-minute) practice and build up over time.
If you are really struggling, a guided meditation will be easier, because sitting in silence when you feel awful is tough. Try one of Kristin Neff’s wonderful self-compassion practices, or Richard Schwartz’s internal family systems meditations. Find teachers whose voice and guiding style feels good for you.
So mix it up, with silent practice forming the bulk of your sitting, but guided meditations when you are struggling or just feel like a change. That will also keep your practice fresh and maintain your interest over time.
I hope that helps. You may also be interested in my Insight Timer collection, which offers a large and ever-growing range of practices including breathwork, guided imagery and meditation practices drawn from various traditions.
Sending you love and warm thoughts,
Dan
Image by Jack Skinner
We have all done it. Made a quick, impulsive decision that we came to regret. It might be something small, like agreeing to go on a date with someone you know, deep down, is not right for you. Or buying something shiny and new that you can’t really afford and don’t really need. ‘Act in haste, repent at leisure,’ as the saying goes.
But, as I often say to my clients, there are times when acting hastily is a good thing. Imagine your toddler starts wandering towards a busy road. You have to act, now – rushing over and scooping them up before they get hurt. Or imagine that, as you are driving down a country road, you notice the car coming towards you weaving erratically. As the other driver gets close, they drift into your lane and come at you head-on – again, this calls for immediate, no-thinking action. Blasting your horn and swerving out of the way is, quite literally, a life-saving decision.
Your brain is very good at these quick, urgent, life-or-death decisions because millions of years of evolution have wired it to do this. These are what I call ‘escape the lion’ moments. Hard-wired by your ancestors’ many close shaves with predatory animals, or hostile tribes, the most powerful systems in your brain spring into action when needed. And this is, of course, a very good thing – you would not be reading this post without them.
But, unless we face a genuine life-or-death threat, this kind of urgent, reflexive action is often unhelpful. This is especially the case if we are feeling some kind of strong emotion, like anger, fear, hurt or jealousy. These emotions activate those evolutionarily ancient parts of the brain, while de-activating the prefrontal cortex – the rational, sensible, big-picture-seeing region of the brain that sits behind your forehead.
When we have a decision to make, we definitely want the prefrontal cortex making it for us, not the limbic or threat systems, which are highly emotional, reactive and urgent. So here is a simple practice I have developed, which is helpful if you have any kind of decision to make – what to say when your husband barks at you, or how to respond to a critical email from that colleague who drives you crazy. Use this technique any time you need to slow down, take a moment and act carefully, mindfully, rather than hastily.
Start by finding a comfortable sitting posture on a straight-backed chair. Let your feet be flat and grounded on the floor
Gently roll your shoulders back, feeling your chest open up. Imagine a golden thread pulling your head, neck and spine into alignment, so you are sitting in an upright but relaxed posture
Close your eyes, if that feels comfortable for you, or soften and lower your gaze
Now I want you to imagine you need to make a difficult decision, choosing between two options. The first option is what you always do in this type of situation, so it’s an easy and familiar path to take. Everything in you is pulling you in that direction – this is called acting on ‘automatic pilot’, in mindfulness-based therapies
For example, you may be grappling with whether to eat a big slab of chocolate cake. It looks so enticing and delicious, your mouth starts salivating as you imagine all that sweet, gooey, chocolatey deliciousness in your mouth
Just notice how that feels, in your body. There may be a feeling of urgency, or tension, perhaps a sense of being magnetically drawn towards the cake, your hand grabbing the fork and shovelling mouthfuls of cake before you even know what has happened
There’s just one problem – that morning, you have been given a diagnosis of type-2 diabetes and been told by your doctor, in no uncertain terms, that you must reduce your intake of sweet, sugary foods or your health will be in serious trouble
Suddenly the cake doesn’t seem so enticing, right?
So, instead of grabbing that fork, let’s take a mindful pause. Start by taking a few slow, deep, breaths, in through your nose and out through your mouth. Keep breathing
And as you notice those breaths travel in and out, in and out, scan your body and see if the cake-choosing path involves a sense of urgency, of speeding up, perhaps energy rising and a slightly frazzled, tense feeling in your throat, chest, shoulders and belly
Whatever you notice, just allow it to be there, it’s fine. Just keep breathing for a minute, allowing those feelings and body sensations to be there, without acting on them
As you continue to breathe, you may notice those sensations start to ebb away, bit by bit, reducing in intensity like a wave breaking on the shore, then receding
As the wave recedes, you now realise there is a second option, which is to pass on the cake, perhaps eating an apple instead. Not so fun, not so easy, but the right thing to do, given that scary diagnosis
This is the second path that is always available to us, if we allow ourselves to pause, let the prefrontal cortex come online and make a slower, more measured decision
Now slowly, consciously, in your mind’s eye reach for the apple and eat it, savouring every bite. It doesn’t pack the dopamine-inducing punch of chocolate cake, of course, but it’s still sweet and tasty
Scan your body again and see if any positive feelings are generated by making this healthier, more conscious decision. You might notice some pride, satisfaction, or optimism. If so, even if those feelings are very subtle, focus on and enjoy them for a few seconds
Then let go of this image and bring your attention back to the breath, travelling in and out… the weight of your body, resting on the chair… your feet on the floor… sounds reaching you from all around…
Slowly open your eyes and try using this mindful pause throughout your day, whenever you have a tricky decision to make
Do this over and over and it will become easier, with practice, helping the prefrontal cortex fire more easily and allowing you to make slow, sensible decisions whenever you need to
I hope that proves helpful for you – I will be recording this practice soon for my Insight Timer collection, so you can listen whenever you need it.
Sending you love and warm thoughts,
Dan
Image by Arno Smit
It may be freezing cold in London today, but spring is finally here. I know this, despite still wearing my winter-coat-hat-scarf-gloves combo, because of the blossom. Every afternoon, when I have a break between sessions, I take a long walk around my neighbourhood – and today everywhere I looked, glorious, vibrant, soul-nourishing blossom was popping and fizzing into life.
This is my favourite time of year because after a long, cold, gloomy winter, spring brings a surge of life, hope and positivity. ‘We made it,’ I always think to myself. Another tough winter navigated, as well as possible, and now the reward is all this colour and life. Plants, birds, insects, squirrels – everything roaring back into life after winter’s semi-hibernation.
And the best time to find ways of draining every drop of joy from all this life is actually when it’s hardest – when you are struggling with low mood or even a full-blown depression. Because when you’re low, it can be hard even to see the colours around you, let alone enjoy them. So you have to train yourself, bit by bit, to seek out and savour moments of beauty in your day.
Of course, another word to describe this would be mindfulness – and ‘experiencing your experience’, as Buddhist teachers say, rather than living entirely in your head, is a key element of mindfulness practice and courses like MBSR or MBCT.
Here are some of these moments, from an average Wednesday in my little north London suburb:
I just watched a video, on social media, about a boy who has suffered far too much for such a small person. When he was rushed into hospital with sepsis and pneumonia, they discovered a brain tumour, which they removed through surgery and radiotherapy. As he was getting treatment, his father died suddenly (I am not ashamed to say that my eyes were welling up at this point)
But this kid – a passionate, lifelong Everton fan – was on a tour of the ground when he ‘accidentally’ bumped into the whole team, including his hero, the Everton/England goalkeeper Jordan Pickford. He was overwhelmed with emotion – as was I! But he soon recovered and was kicking a ball about with his heroes. Oh lord, just a beautiful thing – he will remember that day for the rest of his life
Outside a shop near my office, I saw two small girls hugging tightly on their way home from school, not wanting to say goodbye – despite their parents’ sleeve-tugging encouragement. They just loved each other so much! The next school day was an eternity away, so they kept hugging, pressing their little cheeks together. I shared a smile with one of the parents. And it was quietly lovely
I moved on to another shop, a little further along the road, where we buy our fruit and veg. It’s called Tony’s Continental and is a family-run place that’s at the heart of our little community – if you are ever in East Finchley I strongly recommend it! I haven’t been there for a while, for various reasons, but when I said hello to one of the owners, he greeted me with such warmth and friendliness
We talked about football, as men do, but football was just a conduit for conversation and connection. We were saying, ‘It’s great to see you and hang out,’ in that safe, male kind of way that sports-talk provides. So simple. So nice
And, of course, blossom! So many trees just starting to flower, smatterings of pink and white lining the street. Cherry, plum, blackthorn, forsythia, daffodils bobbing their little yellow heads… These pops of colour and reminders that Nature finds a way, even in the urban environment where I live and work, really make my heart sing
I know that if you are feeling down, moments like this may seem elusive – or even impossible to find right now. It’s not easy, I’m painfully aware of that from personal experience. But I also know that making an effort to seek out these moments of colour, of humanity, of beauty in your day is a powerful antidote to depression.
It reminds us that we are alive. That there is always hope, if we allow it into our minds and hearts. That even if today is rough, tomorrow might be better.
I hope that helps, a little – and if you are struggling, sending you love and warm thoughts, wherever you are in the world,
Dan
Image by Tobias Reich
As a long-term meditator, I am a passionate proponent of mindfulness. Building mindfulness practices into my life – as well as other forms of meditation – has had a profound impact on my mental and physical wellbeing. There is now a huge body of research to back this up – regular mindfulness practice is clearly beneficial for common psychological problems like stress, anxiety and depression, as well as a whole host of physical health benefits like lowering blood pressure and relieving gastrointestinal issues.
I have recorded a number of mindfulness practices for my Insight Timer collection and send these to clients as homework, to help them build a daily practice. Most of my clients like them, some absolutely love them and some find it hard to incorporate a daily practice into their busy lives, which is of course fine.
But what happens if you find standard practices like mindfulness of breath, or the body scan, not just hard to embrace but actually harmful? For a small minority of people who try mindfulness practices, with a therapist or meditation teacher, on retreat, or using an app like Calm or Insight Timer, the standard form of practice is highly triggering.
Why is this? Well, most of these people will probably have a trauma history. If you experienced trauma, either complex trauma in your childhood, or a single traumatic event like a car crash or assault, your nervous system may be ‘dysregulated’, meaning you are either prone to hyperarousal (high-energy states like stress, anxiety, panic, agitation or anger) or hypoarousal (low-energy states like dissociation/detachment, sadness, shame or depression).
In more simple terms, this may mean that when you sit and focus on your breath, say, you feel uncomfortably short of breath and panicky. That’s because your body is sitting calmly on your cushion, as instructed, but the threat system in your brain is yelling Run! So now you’re stuck there, trying to be all calm and serene, as you think you should be (especially if you have mainlined all those Instagram posts of beautiful women sitting in perfect Lotus positions, with peaceful, radiant expressions), when your whole body is fizzing with nervous energy and you want to get the hell out of there asap.
This is why Trauma-Sensitive Mindfulness was developed. And this approach, which either adapts standard practices to make them more helpful and accessible for folks with a trauma history, or offers brand-new practices, is incredibly helpful. Because mindfulness is a key skill for everyone to learn, especially if you have a trauma history. So please don’t abandon or avoid mindfulness and meditation just because you had a bad experience.
In my next Heal Your Trauma webinar, on Saturday 12th November, I will explain why Trauma-Sensitive Mindfulness is such a helpful approach for trauma survivors – and guide you through a number of practices. Do come along if you’re interested – as with all my Heal Your Trauma events, this will be donation-based, making it affordable and available for everyone, everywhere.
You can book your place now using the button below – I hope to see you there, or at another of my webinars and workshops, very soon.
Sending you love and warm wishes,
Dan
Image by Stefan Widua
If you are interested in personal growth (which, as you’re reading this, I’m guessing you are), you will know that mindfulness is a helpful skill to learn. In fact, it can feel a little overwhelming at times, as mindfulness is touted as a sort of miracle cure by the media for problems including ADHD, depression, anxiety, chronic stress, eating disorders, substance abuse, chronic pain, insomnia and many more. Of course, it’s not a miracle cure but, happily, many of these claims are backed up by extensive research (psychologists have been researching mindfulness as a health-promoting practice for around 50 years).
So, mindfulness practice is clearly helpful for many of the common mental-health and some of the physical-health problems we all struggle with. And, as I often say in these posts, this is not new information for billions of people around the world – Buddhists have been practising mindfulness for 2,500 years; and devotees of yoga have been using similar techniques for even longer, so they probably greet the Mindfulness is Today’s Hot New Health Hack-type headlines with a wry smile.
One area of particular interest to me is the importance of mindfulness in healing from trauma. I specialise in treating complex trauma, so I am always looking for knowledge and skills that will help me help my clients. If you have a trauma history (and many of us do, whether we know it or not), here are three ways that mindfulness will help you heal:
The power of ‘noticing’. Until you know what the problem is, you can’t possibly solve it. So we need to learn how to notice all sorts of things in real time. For example, if you want to work with your inner critic, you have to notice that you’re being self-critical and say, ‘Oh, there’s my Critic again!’ Otherwise it’s just a constant flow of harsh, negative and self-demeaning comments passing through your mind (and triggering challenging emotional states like anxiety, stress, depression, low confidence or self-esteem).
How do we notice? With mindfulness, which allows us to take a step back and adopt an ‘observer’ position, so we see our thoughts arising, rather than being swept away by them/believing them to be The Truth.
Mindfulness is vital for emotional regulation. One of the biggest difficulties for trauma survivors is the overwhelming power of their emotions. There are many reasons for this, but simply put most of my clients struggle with intense waves of emotions like anger, fear, sadness or shame. This makes day-to-day life a real struggle – and can lead to using substances like comfort foods, alcohol or prescription/recreational drugs to numb out emotions that feel too big to handle.
Mindfulness helps with this problem in a number of ways. First, research shows that just noticing (see above) and naming emotions helps reduce their intensity. So thinking, ‘Oh, I’m feeling really anxious right now’ can help you feel less anxious. This is especially helpful when some emotions, like panic, seem to come out of the blue. (They never do – there is always a trigger, which again requires noticing to start learning which things trigger you and why.)
Second, using simple mindfulness practices like breathing into the part of your body where you feel tight or tense (because that’s how the emotion is showing up, somatically) can help soften and relax that part of your body, which in turn calms the uncomfortable emotion.
Third, mindfulness practice helps strengthen synaptic connections in the prefrontal cortex (PFC), the part of the brain (just behind your forehead) you need to regulate the more emotional, reactive parts of the brain, like the limbic system. Which leads to…
Mindfulness practice helps us find peace, calm and equanimity. Like all skills, mindfulness takes effort, practice and dedication to learn. That’s why it’s called a yoga practice or meditation practice. Doing it once won’t make much difference. But meditating every day, for long stretches of time, will help in many ways. As a long-time meditator, I can confirm that I am so much calmer, more peaceful and balanced than I used to be. It has helped me develop what Buddhists call ‘equanimity’, which essentially means balance. So if something triggers or knocks me, it’s easier to come back to a calm, centered presence.
This is partly because I have strengthened the neural architecture of my PFC, so have more access to resources that help me feel calm, as well as soothing and reassuring anxious/stressed/upset parts of my brain. In less jargon-y terms, regular meditation helps you feel a little happier, a little stronger, a little more able to cope with life’s many challenges. And that has to be a good thing, whether you have a trauma history or not, right?
–If you would like to know more about how mindfulness could help you heal your trauma, come along to my next webinar: Not Just Mindfulness, But Trauma-Sensitive Mindfulness. It takes place on Saturday 12th November 2022 from 3-4.30pm. Places are either free, if you are struggling financially, or payable by donation if you can support my Heal Your Trauma project (after covering expenses, all donations go towards running the project and making trauma-informed help available to everyone, everywhere).
Book your place now using the button below.
Warm wishes,
Dan
Image by Brennan Martinez
I just finished a brilliant book – Waking Up: Searching for Spirituality Without Religion, by Sam Harris. If you’re interested in spiritual growth, personal development, mindfulness, Buddhism, or just want to expand your mind and improve your mental health, I strongly recommend it. And it’s got me thinking a lot about enlightenment. Is it even a thing? And if so, is it accessible to the likes of you and me, or just to shaven-headed folk who sit for 18 hours a day in some lofty monastery in the Himalayas?
To answer the first question: yes, I am convinced that enlightenment is real. Here are a couple of definitions from Matthieu Ricard – a Buddhist monk and all-round wonderful (and enlightened) human being: ‘Enlightenment is a state of perfect knowledge or wisdom, combined with infinite compassion,’ which sounds a bit daunting, right? I’m not sure I will ever achieve that level of perfection, however hard I try!
But his second explanation sounds much more achievable: ‘Enlightenment is an understanding of both the relative mode of existence (the way in which things appear to us) and the ultimate mode of existence (the true nature of these same appearances). This includes our own minds as well as the external world.’
Put more simply, in Buddhism enlightenment is often defined as waking up. Over 2,500 years ago, the Buddha taught that we are all walking around in a dream, with at best a fuzzy sense of reality. For example, I often write in these posts about feeling defective or not good enough. Why do so many of us feel that way? Because we are trapped in a (bad) dream, in which we are somehow less than other people, incompetent, dislikable, or whatever negative, self-critical story we have been telling ourselves since we were children.
So, as Matthieu Ricard explains, becoming enlightened means waking up and understanding how things really are – both in the world and our own minds.
Still sound daunting? OK, try thinking about it like this. I once heard another Buddhist teacher explain it beautifully. He said that we may never reach that state of ‘perfect knowledge or wisdom’, but we can all step on to the path leading in that direction. And the path is right there beside you. All you have to do is step on to it (try it now, if you like – it’s right there!).
How do we step on to this path? Well, reading books like the one above, or anything explaining Buddhism, meditation, mindfulness or how to generate positive mental states such as metta, equanimity or compassion. Jon Kabat-Zinn’s books are all wonderful, as are those by Sharon Salzberg, Kristin Neff and Rick Hanson.
Developing a yoga or meditation practice (or preferably both) are also fairly simple and doable ways to step on to that path. Working with a skilled therapist, who can help you tell yourself a kinder, more compassionate story about your life, will also get you moving in a helpful direction.
And attending webinars and workshops, like my Heal Your Trauma events, or those of any other teacher who makes your brain light up and heart feel warm – Dr Gabor Maté is one of the most brilliant teachers we have, so do check out his books and events.
If you need some help with developing a meditation practice, check out my large collection of guided meditations on Insight Timer – they are all free, with optional donation. And there are thousands of other wonderful teachers on the app, so feel free to explore them too.
Again, enlightenment sounds like a big, scary, impossible word – but it really just means waking up. Seeing things more clearly. Treating yourself and all other living beings with kindness and compassion. Understanding that everything changes, so it’s unhelpful to try and grasp on to it, or try to be rigidly in control. Knowing that this life is probably the only one we have, so it’s infinitely miraculous and precious. Don’t waste it berating yourself for things you never did, or faults you don’t possess.
Let me leave you with a little mantra for the day, to help generate some self-warmth and self-compassion. Try it often throughout the day, silently repeating each phrase on the in-breath:
May I be safe
May I be well
May I be free from suffering
Sending you love, metta and warm thoughts, wherever you are in the world,
Dan
Image by Taylor R
If you’re having a tough time right now, you might try a whole host of things to help you feel better. And in many ways, that’s great – I am all for working hard to make a positive change in your life. But something I often see with my clients and those I teach is that they are trying too many things, all at the same time.
So, in addition to our therapy, they are practising yoga and one or more forms of meditation, reading three different self-help books at the same time, microdosing psychedelics, having couples therapy and life coaching, intermittent fasting, giving up gluten/dairy/sugar, wild swimming/Wim Hof-ing, cleansing their chakras and trying, shall we say, many other less-reputable forms of healing…
Sound familiar?
Now, I am not casting aspersions on any of this stuff (apart from the chakra cleansing – sorry, that’s a step too far for me). I am 100% passionate about healing, growth and change, both yours and mine. I spend almost every waking moment thinking about, studying and practising this stuff. And I support you trying all sorts of healing – from mainstream, evidence-based therapies like schema therapy CBT, EMDR or internal family systems and Eastern traditions such as yoga, Buddhism and various schools of meditation.
My general rule is, if it doesn’t do you any harm – and you’re not using it instead of a more reputable/effective treatment – be open-minded and give it a try. Why not?
But it can be a real problem when people try too many things at once, then give up because they’re not working or just find them a bit ineffective, so get discouraged and disheartened. Let me tell you a story, which comes from my former life as a health journalist and speaks to this problem.
Men’s Fitness magazine sent me off to a branch of the world-famous Shaolin Temple, in Tufnell Park, of all places! This really is a branch of the actual Shaolin Temple, in north London, which blew my mind from the outset. (Here’s the website, if you don’t believe me: shaolintempleuk.org).
I went to interview a tiny but terrifying Shaolin monk, who taught me all sorts of kung-fu magic, which was great fun. But he also told me something, which has always stayed with me. He said, ‘It’s better to practice one kick 10,000 times than 10,000 kicks once.’
Let that sink in for a moment…
I often tell my clients this story, especially when I feel they are trying to pack in too many personal-growth strategies at once, or want to learn lots of new breathing techniques, etc every session. It’s much better for me to teach them one thing, like 4-7-8 Breathing, say, then get them to practice that every day until we next meet.
If you’re struggling right now, feeling depressed, upset, lonely, anxious, hurt or overwhelmed, first of all I’m sorry. No-one likes to feel those things. As well as reading this blog, let’s thing about one thing you can change today that might help. Here’s a list of helpful things you could try – please read it and choose only one:
Start practising yoga (Yoga with Adriene is free on YouTube and a great place to begin)
Establish a daily meditation practice. You can check out my ever-expanding Insight Timer collection, or find one of the many thousands of teachers on Insight Timer who resonates with you (if it helps, some of my favourite teachers are: Sharon Salzberg, Tara Brach, Richard Schwartz, Kristin Neff, Chris Germer, Elisha Goldstein, Vidyamala Burch and Melli O’Brien)
Visit a Buddhist Centre near you – if you live in London, I recommend Triratna Buddhist centres like this one. You might bump into me there! That’s a great way to learn all about Buddhism, as well as mindfulness, metta and other forms of meditation from serious, long-term practitioners
Start exercising – jogging, swimming, cycling, going to the gym, dancing… Whatever you enjoy and will be able to commit to long-term
Begin therapy – if you have a trauma history, make sure you find a trauma-informed therapist like me. There are so many great therapy models, but I suggest schema therapy, CBT, EMDR, IFS, compassion-focused therapy and TIST as good places to start
Try wild swimming – there is a large and ever-growing evidence base on its benefits for mind and body. Cold water is best, if you can bear it!
I could go on, but that’s enough to get you going. Remember, your challenge is to try one and one only this week. Dedicate enough time and energy to whatever you choose to see if it’s helping (of course, some of these things will take more than seven days to make a difference, but that’s a good place to start).
I hope that’s helpful for you. Sending you love and strength on your healing journey.
Warm wishes,
Dan
Image by Juliandra Durkin
Anyone who has ever been depressed knows that it’s a terrible thing. At its worst, depression can completely knock the stuffing out of you, making it impossible to leave the house, or even your bed. You might feel completely exhausted, finding the smallest task utterly daunting.
You may well struggle with sleeping, either lying awake for hours, with dark thoughts swirling round your head; or go to the other extreme, sleeping for long periods (and no wonder – I often tell my clients who sleep a lot that nothing helps us avoid painful thoughts and feelings better than sleep). And eating can go the same way, either completely losing your appetite and struggling to eat a mouthful, or comfort-eating junk food all day.
When depressed, your thoughts will probably be extremely negative and hopeless. People tell you that what you’re going through will end, or you will get better, but you probably don’t believe them. And rumination is a central feature of ‘depressogenic’ thinking, which is those thoughts that go round and round your head like, ‘I am so pathetic. What’s wrong with me?’ or ‘My life is a complete mess. How did it get this bad? And why did I make all those stupid mistakes?’
Asking these kinds of negative, existential questions is rarely a good idea, as there are no good answers, are there? And sadly, the more you ruminate, the more depressed you feel, which makes you ruminate more, which makes you more depressed…
Sorry if this is all getting a bit gloomy, especially if you’re struggling with depression or low mood right now. It’s important to recognise just how awful depression can be, but let’s think about it a bit more positively, starting with this wonderful quote from a towering figure in the treatment of depression and other psychological problems:
‘As long as you are breathing, there is more right with you than there is wrong, no matter how ill or how hopeless you may feel’
Jon Kabat-Zinn
Dr Kabat-Zinn developed the mindfulness-based stress reduction (MBSR) programme in the 1970s. He later inspired a group of psychologists to develop mindfulness-based cognitive therapy (MBCT), which has helped millions of people both recover from and prevent future episodes of depression. And a key idea of both MBSR and MBCT is that where you place your attention – especially what you think about at any given moment – has a powerful impact on determining your mood.
As we saw with rumination, if you spend hours each day going over and over what’s wrong with you, your life, your choices, and so on, your mood will inevitably sink. It’s just common sense. So, rather than obsessively chew over all the negative stuff you perceive in your life, learning that you can choose where you place your attention and what you think about is a simple but potentially life-changing insight.
I should say here that I struggled with depression for many years, so I don’t say any of these things lightly. I know how awful it is. I understand only too well how hard it can be to shift your attention from the gloomiest subjects, the darkest thoughts, the seemingly hopeless future. Trust me, I have been there, many times.
But I’m also glad to say that I don’t get depressed any more. My mood can be low, from time to time, but that’s only human – and is a world away from the prolonged bouts of depression that used to floor me for days and even weeks at a time.
And one of the key parts of my recovery (apart from a lot of therapy) was taking the MBCT course myself. That course was so profound for me. It helped me start meditating and continue that daily practice for over 12 years now. It deepened my love of Buddhism, which is a wonderfully rich, compassionate and insightful system of philosophy and psychology.
MBCT also taught me to look for moments of beauty throughout the day, even when I’m struggling. One example: it makes my heart so happy to see little kids walking up the road, hand in hand with their parents. Because (and check this out for yourself) little kids never just walk! They do little skips and jumps, or dance, or sing a silly song. They weave along the pavement, skirting imaginary obstacles (crocodiles, lava, icy crevasses). It never fails to put a smile on my face, because they are so full of joy and completely un-self-conscious.
Another example: do you ever stop and think, just for a moment, what a miracle it is that you’re actually alive? Think about the mind-boggling fact that you are, quite literally, made of stardust (every atom in your body originated from some star, billions of years ago, exploding and sending raw materials like carbon streaming out into the universe). Without those stars you, I and every other living creature on our planet would not exist.
How about the fact that your ancestor (and mine) was a single-celled amoeba, floating around in the primordial soup of Earth’s newly formed oceans, around four billion years ago. From a simple amoeba to the magnificent complexity of you, purely through the wonder of evolution and a trillion tiny moments of chance and good fortune that enabled you to exist.
Or all of the millions of life-preserving processes happening in your body, right now, allowing your heart to beat and lungs to breathe and blood to flow and food to digest… And we just walk about, eating sandwiches and playing Candy Crush, completely oblivious. The daily miracle of life, which we all take for granted.
And don’t get me started on cherry blossom, or sun shining through fresh spring leaves, or puppies, or the light of a full moon, or hugs, or the first juicy bite of a nectarine, or your football team scoring a 90th-minute winning goal… So much joy, beauty and wonder, if we just let ourselves see/feel/taste it.
Again, I know that none of this is easy, especially when you’re down. (And if you’re struggling with depression – especially if you are having suicidal thoughts – please do contact your GP or a mental health professional right away.) But it will help, I promise, if you can just shift the spotlight of your attention from all of the bad stuff (real and imagined) in your life to those moments of beauty, or everyday miracles, which are right under your nose.
I hope that’s helpful. And sending you love, strength and hope, whatever you may be struggling with right now.
Warm wishes,
Dan
Image by Julien Tromeur
Have you ever had a bad back? I’m guessing that, as you are human, have a spine and do all the things that 21st-century humans do (sitting too much, being overly stressed, being hunched over a computer screen all day) the answer is yes. And if you are a fellow bad-back sufferer, you will know that when your back pain flares up, it’s not much fun.
As I write this, I am a few days into a flare-up. Despite doing everything possible to manage it – first ice, then heat; help from a brilliant osteopath; frequent yoga, stretching and mobilisation; anti-inflammatory gel, and so on – I’m in a fair amount of pain.
And when you are suffering from pain, your natural reaction might be to get frustrated and impatient. ‘Why me?’ you ask, stooped over and clutching your lower back. ‘It’s so unfair!’ Or, ‘I hate being in pain so much!’ Or, ‘I’m sick to death of this – I just cannot stand it.’
Trust me, these thoughts – accompanied by various expletives – have passed through my mind and out of my mouth in the last few days. Chronic pain is a real struggle. It just grinds you down and makes it hard to be positive, upbeat or optimistic that the episode will ever end.
But I am lucky enough to work in a profession that has helped me understand a great deal about pain, both physical and emotional, and how best to deal with it. When my back was really bad, a couple of years ago, I read a life-changing book by Vidyamala Burch and Danny Penman: Mindfulness for Health: A Practical Guide to Relieving Pain, Reducing Stress and Restoring Wellbeing. The authors explain that there are two types of physical pain: primary and secondary. Primary pain comprises the signals from your nerves at the site of the injury or illness in your body – like a broken leg or gash on your knee.
This information travels up the nerves until it reaches your brain. At which point, your brain interprets the information from your nervous system, as well as the thoughts you are having about the pain, to decide whether it’s serious/threatening or not. If your brain thinks it’s serious – that broken leg, for example – it then turns up the ‘pain volume’, making the pain worse.
This is secondary pain, which is often far worse and more distressing for us than the primary version. It’s important to stress that both forms of pain are real – it’s not ‘all in your mind’. We are talking about actual, physical pain and discomfort here.
But the fascinating – and revolutionary, for me – discovery here is that we can control the level of our pain by adjusting our response to it. And the key to reducing your pain, whether it’s physical or emotional, is responding with self-compassion.
Let’s circle back to those (totally understandable) responses to being in pain. In Buddhism, these are known as ‘second darts’ – the first dart is the pain itself. But the second dart is the anger, frustration, stress and upset we feel when we respond to that pain with negative, blaming, hostile thoughts and words. Instead, the Buddha taught us to respond with acceptance, kindness and compassion, however alien or difficult that might seem at moments of discomfort and distress.
What helps me respond to my pain, and tight back muscles, with compassion is that I know from experience that this will both reduce my pain and accelerate the healing process. I do my level best to say/think things like, ‘Oh man, this is hard. But I know it won’t last forever and I will get better soon.’ Or, ‘Poor back. I know you’re really suffering right now. But it’s OK, nothing is wrong, you can just relax.’ Or, ‘Dan, I know you’re in a lot of pain right now and that is hard to bear. But remember that you’re not alone. I’m here for you, I care about you, and we will get through this together.’
If I keep responding in this way, my pain is significantly less. My back gets better much more quickly, as I’m not bracing and tensing up, which keeps the muscles tight and in spasm. And I spare myself a great deal of unhappiness, because accepting that I’m going through a tough time helps reduce the frustration, irritation and upset that those negative responses cause.
Of course, everything you’re reading here applies just as much to psychological and emotional pain, as it does physical, somatic pain. And that’s why my next Heal Your Trauma webinar – The Healing Power of Self-Compassion – will teach you all about being kind and compassionate, rather than unkind or harsh with yourself.
I will teach you some simple, powerful self-compassion practices that you can use right away. And the webinar will feature a 15-minute Q&A, allowing you to ask me anything you want about how to manage your pain, mental health and wellbeing.
This 90-minute Zoom webinar takes place at 3pm on Saturday 28th May 2022 – and costs just £39, including exclusive access to a recording of the event.
I look forward to seeing you there – find out more about this event by watching the video and book your place now using the button below.
And sending you love and healing thoughts, whatever you might be struggling with right now.
Warm wishes,
Dan
Image by Taisiia Stupak
As part of my Heal Your Trauma project, I am offering a series of Zoom webinars throughout 2022. My second webinar – The Healing Power of Self-Compassion – will be held from 3-4.30pm on Saturday 28th May 2022.
One of the core values of this project is that everything is free, or priced affordably. So this 90-minute webinar costs just £29 to attend live, as well as gaining exclusive access to a video of the event, to watch whenever you like.
The Healing Power of Self-Compassion features 90 minutes of teaching, powerful exercises that will help you feel calmer and more relaxed, and a 15-minute Q&A with me.
In this powerful, highly experiential webinar you will learn:
The key role that self-compassion plays in healing from any psychological problem, but especially trauma
Key experiential exercises – such as breathing, guided meditations, journaling and imagery – you will learn to help you develop your self-compassion skills
How self-compassion is crucial to help you deal with stress, anxiety, depression, low self-esteem, being overly self-critical, eating disorders, substance abuse and most other psychological problems
And, during a 15-minute Q&A, you will get the chance to put your questions to Dan Roberts, Founder of Heal Your Trauma and an expert on trauma healing and developing self-compassion
Don’t miss this chance to learn from a leading trauma therapist and expert on mental health and wellbeing. Watch the video for more information and book your place now – for just £29 – using the button below.
Warm wishes,
Dan
Image by Lesly Juarez
This short practice is adapted from Rick Hanson’s wonderful book, Hardwiring Happiness: The New Brain Science of Contentment, Calm and Confidence. He reminds us that the human brain is overwhelmingly focused on protecting you from threats. Let’s think about why that might be. For millions of years, our ancestors evolved to live in the wilderness. They formed small bands of hunter-gatherers, living in caves or fortified villages surrounded by hungry, poisonous and dangerous animals, as well as other bands they mostly lived alongside peaceably, but who could attack at any moment. This was a dangerous time to be human.
So your brain evolved to live in this world – not the 21st-century world we live in now, which for most of us involves an urban existence, in peaceful democracies and with far fewer life-or-death threats than your brain evolved to deal with.
But your threat-focused brain still operates as if you were living in the forest, or out on the savannah. And this is why all human brains have an in-built negativity bias, meaning you are laser-focused on bad stuff – threats, worries, painful memories, financial difficulties, relationship troubles… You think about that a lot and pour huge amounts of mental energy into ruminating about the past or worrying about the future.
When good stuff happens, you enjoy it for a moment, then it’s gone. And you move quickly to hungrily searching for the next thing to worry about. This is not your fault – it’s just what brains do.
As Rick Hanson says, your brain is like Velcro for the bad and Teflon for the good. So we need to build our mental muscles to help us pay as much attention to good stuff as we do bad.
Here’s a short, powerful, neuroscience-derived practice I use with all my clients, as it’s so helpful for correcting that negativity bias, helping you focus on and enjoy pleasant experiences and stop obsessing about unpleasant ones.
Start by finding a comfortable position, either sitting or lying down and closing your eyes. Take some deep breaths, in through your nose and out through your mouth, counting four seconds in and four seconds out. Keep breathing, letting the breath be calming and nourishing for you. Let your abdomen rise and fall with each in-breath and out-breath.
Now think about something good that happened to you recently. This could be something from a whole spectrum of pleasant experiences, from tiny moments of joy, like eating a delicious piece of fruit, seeing pink blossom framed by blue sky, or reading a book you found deeply enjoyable; right up to powerful, profound experiences like asking someone to marry you, winning an award for your work, the birth of your first child, or someone you love deeply recovering from a scary illness.
Visualise that experience in as much detail as possible – really imagine that you are there and it’s happening to you in the present moment. Where are you? What do you see around you? Are you alone or with someone? How does this experience unfold – is it a conversation, phone call or email exchange? Or is it just something you see, hear, smell or taste? Focus on the sensory details of your experience as vividly as possible – the more vivid this is the better.
Now focus on how you are feeling during this experience. What emotions do you notice in your body? Do you feel calm, happy, joyful, excited, proud, satisfied, relieved, inspired, moved, awestruck… Or something else entirely?
Really focus on the visceral experience of the emotions in your body. For example, you might feel an inner warmth, or a lightness in your body, or perhaps a pleasurable upsurge of energy. Whatever you are feeling, just focus on it, enjoy it and let it soak into your body for around 60 seconds. Then take a deep breath and open your eyes.
So, here’s the miraculous bit – you just hard-wired that experience and the positive feelings linked to it into your brain. It only takes 10 seconds to do this, but the longer you allow for this process the better. Plus, you are simply enjoying pleasant experiences fully and completely, so the longer you do that the more enjoyable it will be for you.
Try to get into the habit of doing this whenever something good or enjoyable happens. If you build this practice into your daily life, over time you will start to tilt the scales of negativity and positivity in your brain. Eventually, you will find yourself ruminating and worrying less about bad stuff; and feeling calmer, happier and more content.
Now continue with your day, looking out for positive experiences to hardwire.
I very much hope you enjoy this practice – I have recorded it as a Hardwiring Happiness Talk and Meditation for Insight Timer. You can listen to the recording, plus my collection of meditations, breathing techniques and guided imagery using the button below.
Warm wishes,
Dan
Image by Hari Nandakumar
Mindfulness of Breath is the core meditation practice in both Buddhist and Western, secular mindfulness traditions. When you have established a regular meditation practice, it’s beneficial to sit in silence, mindfully focusing on your breath, sounds, thoughts, body or any other point of focus. But if you are a beginner, it’s a good idea to listen to guided meditations first, as sitting in silence for long stretches of time can be challenging (and will quickly introduce you to your busy, restless mind!).
That’s why I have recorded a series of Mindfulness of Breath meditations for Insight Timer: five-minute, 10-minute, 15-minute and 20-minute versions. All of these practices are free (as are tens of thousands of meditations by myself and other teachers on the InsightTimer app), with optional donations if you so wish.
You will also find Loving-Kindness practices, a Body Scan, a Safe Place Imagery, Box Breathing and Compassionate Breathing techniques, a Four-Stage Self-Compassion Practice and much more. I will continue adding to my collection of meditations on the app – including trauma-sensitive mindfulness practices. I hope you find these and my various other Insight Timer meditations helpful – use the button below if you would like to listen to them now.
Warm wishes,
Dan
Image by Jeremy Bishop
When I am helping people with a trauma history, I always recommend adding a meditation practice to their daily routine. We know from all the research that meditation is incredibly helpful for trauma survivors – especially mindfulness and self-compassion practices. Building your mindfulness muscles is important, because it helps you stay focused on the present moment, rather than ruminating about the past (which can cause depression) or worrying about the future (which will probably make you anxious).
Mindfulness practice also helps strengthen neural connections in the prefrontal cortex, the part of the brain that helps you calm and regulate emotions, think more rationally, have perspective on your problems and step back to see the big picture, rather than getting bogged down in upsetting details – all crucial elements of trauma recovery.
Self-compassion is also key, even though it can be a tough skill to master for trauma survivors. You may find it hard to like or accept yourself, even if others like and accept you. That’s very common, so please don’t worry about it. There is a huge range of self-compassion resources available now, so try reading blogs like this one, listening to podcasts or using guided imagery/meditation practices. You may also find Kristin Neff and Christopher Germer’s eight-week Mindful Self Compassion course helpful.
I have recorded a wide range of practices for the Insight Timer app, including guided imagery and breathing techniques, as well as numerous meditation practices. I use these with my therapy clients and they also form a key resource of my Heal Your Trauma project. They are all free, with an optional donation. If you would like to try them today, you can find my extensive collection on the Insight Timer app: insighttimer.com/danrobertstherapy
I very much hope you find them helpful.
Warm wishes,
Dan
Image by Sage Friedman
I recently joined Insight Timer as a teacher – and will be recording and uploading breathing techniques, guided imagery and meditations over the coming weeks. If you haven’t tried it yet, Insight Timer is a free meditation app – you can choose to make a donation, if you want to, but there is no obligation to do so and you can find thousands of free meditations from hundreds of teachers.
These cover every length of practice and subject you can imagine – you will also find meditations, teaching and courses from leading figures in the trauma therapy field, such as Richard Schwartz, Kristin Neff and Dan Siegel.
I have used the app myself for many years, so am excited to be joining its global community of teachers. My first practice is the Compassionate Breathing technique I teach to all of my clients, and use myself, on a daily basis. (I wrote about this in my last post, which also features a step-by-step video guide).
This is a simple but highly effective practice that you can use any time you’re feeling stressed, anxious, angry, agitated or upset. Over time, it will help regulate your nervous system – which is important, especially if you have a trauma history – and help you feel calmer, more relaxed and at peace in your daily life.
If you would like to try this, or any of my other practices, just click on the button below.
I very much hope you enjoy them.
Warm wishes,
Dan
Image by David Pisnoy
Dissociation is one of the most confusing, disturbing and often frightening experiences we can have. It is also extremely common – especially, but not only, if you are a trauma survivor. When explaining dissociation to my clients, I often use the analogy of a circuit breaker.
So think about a circuit breaker, which is designed to deal with sudden surges of electricity. When there is a surge, the switches get tripped, shutting down the electrical circuit and protecting all of your devices (kettle, toaster, computer, etc) from burning out.
That’s how dissociation works in your brain. If you experience something completely overwhelming, like any kind of trauma, your brain flips a few switches (metaphorically) and shuts down various circuits, to protect you from lasting damage. At the time of the trauma, this is a helpful, adaptive and potentially lifesaving strategy.
Imagine you are in a bad car crash. If you are injured, your brain flips those switches to, for example, disconnect you from the physical pain in your body. This might help you survive, by allowing you to escape the crash site. Or just to cope with the experience, by protecting you from the pain until you’re in hospital and can get treatment. As with so many of the coping strategies we use for any kind of traumatic experience, this is a good, healthy, protective thing to do.
The problem with dissociation is that, over time, it becomes an unconscious and habitual response. Especially if you are a trauma survivor, with a heightened sensitivity to anything that feels scary or threatening, you might dissociate on a daily, or even hourly basis. And it’s clearly not helpful to find parts of your brain shutting down if you are driving a car, in a meeting or speaking to your child’s teacher at school.
A common dissociative experience is when your prefrontal cortex (PFC), or ‘thinking brain’, shuts down. That’s why your mind goes blank when you feel anxious, because anxiety signals threat, so your brain triggers the fight-flight-freeze response to help you survive, and shuts down your (relatively slow, overthinking) PFC so you can act, fast. This is a dissociative response, which can be scary and confusing when the only threat is that teacher telling you that your daughter is a bit naughty in class.
Mindfulness is a wonderful skill, for many reasons, but it’s especially helpful if you’re prone to dissociation. It will help you bring the PFC online; realise that you are here, now and not there, then; and bring you back to the present, to your body, to the safe place you currently inhabit – not the scary memories you might be stuck in when you experience trauma-related dissociation.
You can use any of your five senses to help ground you in the present moment, but this technique involves sight. Look around the room and pick three objects (for example, a painting, plant and book). Focus all of your attention on each one in turn, describing them in as much detail as you can.
With the painting, that might be something like, ‘I see a large painting in a silver frame. It’s a rectangle, about two feet wide by four feet long. The painting is of a woman with a small dog on her lap. I can see strong greens and reds in the woman’s dress; and the dog is a small pug, with a shiny, dark-grey coat.’
Keep going, finding as much detail as possible (for this exercise, it’s never too much) and then do the same for the plant and the book.
After you have described all three objects, notice whether you feel more mindful and present – in your body, mind and moment-to-moment experience. I’m confident that you will be at least a bit more present, but if you still feel a bit spacey or weird pick another three objects and repeat the exercise. Again, check on your phyiscal and mental state – this should help you feel calmer, more grounded and in your body.
I really hope this helps. As ever, when offering you these techniques as part of my Heal Your Trauma project, I want to stress that if you are a trauma survivor, you will need the help of a skilled, trauma-informed professional. And if so, use these techniques alongside, rather than instead of, your treatment.
Warm wishes,
Dan
Image by Nathan Dumlao
One of the biggest misconceptions about mindfulness meditation is that you should be able to clear your mind of all thoughts – and that, if you can’t do that, you are somehow getting it wrong.
As anyone who has tried meditating knows, not only is it impossible to stop thinking – as if you could turn off some kind of mental tap – but also that the whole point of mindfulness meditation is to become aware of how your mind works.
And a central part of that is to begin noticing the ceaseless whirl of thoughts that accompanies you throughout your every waking moment. When you meditate, perhaps focusing on your breath, thoughts naturally and inevitably arise.
The point of the practice is to notice this, then gently escort your attention back to the breath. That is meditation, not achieving some perfect state of complete mental silence and tranquillity.
That said, there are times when we might want to quiet the mind. With my clients, that might be when their thoughts are racing, making them feel highly stressed, anxious or agitated. Or it could be to help with insomnia – especially those 3am ‘what if…’ worries when everything looks bleak and scary.
I recently tried a superb mindfulness practice designed to quickly and effectively quiet the mind. I loved it, so have tried it with my clients and it really seems to help them too. The practice is offered by meditation teacher Bodhipaksa (you can try it for yourself on Insight Timer – where you can also make a small donation, if you wish, to thank him).
Here is my version of the practice, for those who like to read and not just listen to instructions:
This practice takes around 10 minutes, so find a quiet time in your day when you won’t be disturbed. Switch your phone off, but set a timer for 10 minutes. Sit on a straight-backed chair or cushion, finding a posture that is upright but relaxed.
Start by becoming aware of the points of contact between your body and the cushion/chair/floor. Notice the weight of your arms and hands resting in your lap. Then shift your awareness to your breathing. You don’t have to change your breath in any way, just let your body breathe itself.
Normally in mindfulness of breathing we focus on one point in the body, like the nostrils, chest or stomach rising and falling. In this practice, we will try something different – start by bringing your attention to your upper back. Notice the muscles expanding on the in-breath and contracting on the out-breath. Keep your focus here for a minute.
Now, while still holding the back in your awareness, also focus on your belly rising and falling. Zoom right in to the contact between your skin and clothing. What’s that like? You might notice warmth, coolness, friction, softness, or perhaps nothing much at all, which is perfectly fine.
Then add an awareness of the breath entering and leaving your nostrils, flowing down your throat and into the lungs. So you are now holding three distinct parts of the body in your awareness, all at the same time.
You might start to notice a sort of dance between these three areas of the body, as the breath flows in and out. Stay with that for a few minutes until your timer goes off. Slowly and gently open your eyes.
When I have tried this practice, holding three separate areas in awareness is effortful. It’s not easy, so it takes up a lot of mental bandwidth. I found there wasn’t much left for thinking, so my mind automatically became quiet and still. I hope you find it helpful too.
Warm wishes,
Dan
Image by Siora Photography
Humans are thinking creatures. More than any other animal on Earth, we have the ability to think, reason, analyse, remember our past and imagine a future that hasn’t even happened yet. That is because of the cortical layer of our brain, especially the prefrontal cortex – the most evolved part of our brain, which is involved in high-level, executive functions like impulse control, rational thought and predicting the consequences of behaviour.
And this miraculous supercomputer in our skulls is what allowed humans to write symphonies, build the Pyramids and fly to the Moon. That uniquely human brain is also what allows me to practice psychotherapy, or write this post. And it helps you problem-solve your way out of difficult situations – a vital and sometimes lifesaving skill.
But if you are struggling with your mental health, feeling highly stressed, anxious or depressed, thinking may not be your friend. That’s because the kind of thinking we do when we’re experiencing high levels of painful emotion can be deeply unhelpful. Let me give you an example.
Jane is a highly anxious, frequently worried type of person. And when she hits bumps in her life, she tries to think her way out of them. Jane engages that thinking brain and then worries, obsessively, projecting into the future with hundreds of ‘what if’ thoughts (‘What if my boss doesn’t like my work and I get sacked?’, ‘What if I can’t find another job?’, ‘What if I lose my home and end up on the street?’).
These obsessional, catastrophic thoughts are especially bad at night, when Jane lies there for hours worrying, worrying, worrying. This just makes her more anxious, stressed and, of course, exhausted. So the next day her resources are low and she feels ten times worse.
In schema therapy language we would say Jane has a Perfectionistic Overcontroller mode, which tries to be in control all the time, hates uncertainty or feeling out of control, and believes that there is always a perfect solution if she just thinks long and hard enough! If I were helping Jane I would work with this mode to help it calm down a bit and give her a break from the relentless worrying.
I would then help Jane to develop a range of activities that did not involve thinking. This would first involve drawing up a list of coping skills. Try this yourself – write ‘coping skills’ on top of a blank sheet of paper. Then come up with 10 skills, with different types of activities you can use at different times. The first four skills I teach clients are always my Posture, Compassionate Breathing, Supportive Touch, Compassionate Self-Talk sequence (read all about those in this post).
The other six are negotiated with my client, depending on what they find helpful, calming or relaxing. Yoga is fantastic, if it works for you. Mindfulness or other forms of meditation often go on the list. We might also add taking a long, luxurious bath; watching a TV show or movie you find comforting; calling a trusted friend; getting a hug from someone you love; stroking your favourite pet; drinking a warm, milky drink; going for a walk, preferably in some green space; reading a blog like this one, which focuses on improving mental health; listening to a song you find moving or joyful…
The list is endless, really. It’s just about finding ten things that will help you feel (depending on the emotion you are struggling with) calmer, more peaceful, more grounded, happier, more energised, or mindfully in touch with the present moment. Try it now – write up a list and then stick it on the wall next to your computer, on in your bedroom, where you will see it every day.
Then practice those skills, on a daily basis, until they become so familiar it’s like muscle memory. Over time, you will find that you are able to take the edge off whatever painful emotion you are feeling – that also gives you a strong foundation to begin therapy, use self-help books, or whatever way you choose to work on the deeper wounds that cause those painful emotions to bubble up.
I hope that helps. In my experience, it really does, so I hope it benefits you as much as it has hundreds of my clients.
Warm wishes,
Dan
Image by Kelly Sikkema
One of the most common ‘modes’ in schema therapy is the Detached Protector, which tries to protect us by suppressing our painful emotions. When we are in this mode we are very much in our heads, being overly rational and cut off from our feelings. I guess if I were to think of the living embodiment of this mode, it would be Sheldon in The Big Bang Theory – someone who lives completely in his head, who doesn’t feel much or understand other people's emotions at all.
So this is a part of us that gets activated when, say, we are upset and fear becoming overwhelmed. Our Detached Protector (unconsciously) kicks in and we change focus from the painful feelings to change the subject, tell a tangential story, or rationalise the way we feel until we're not feeling it any more. Very commonly when my clients are in this mode they will be talking about an upsetting experience without actually feeling that upset in any way.
This part of us almost always develops in childhood, when we may have learned to shut down to cope with overwhelming emotions. A good metaphor for this process is the way a circuit breaker gets triggered when there’s a power surge – it shuts the system down so nothing gets damaged. So something in your brain gets triggered and switches off its emotional circuitry, to protect you from unbearably intense emotion that you are too young and undeveloped to deal with (managing big emotions and self-soothing when they are upset is not something that young children are able to do).
We also call this process ‘dissociation’, which basically means disconnection or detachment from our inner experience or the world around us. The younger you are, the harder it is to regulate your emotions, so if you are scared because someone is hurting or threatening you, the only way to protect yourself is to trigger this circuit breaker in your brain.
This shutting down was both helpful and necessary when you were little, but over time it became a habit and led to an increasing number of problems. For example, imagine that Stephen comes to therapy because his wife is threatening to leave if he doesn’t stop going quiet and withdrawn whenever they have a problem in their marriage. When Stephen comes to see me, he tells me he's deeply worried about losing his wife, who he loves very much. But when they have conflict, he just ‘clams up’ and feels empty and numb inside.
This is Stephen’s Detached Protector kicking in – probably because conflict situations were scary or threatening for him as a child, so he learned this self-protective behaviour. In schema therapy, a big part of the work would be helping him learn to feel and express his emotions a bit more – also to communicate with his wife when things got bumpy. These simple changes could make a profound difference to Stephen’s day-to-day life and even save his marriage!
It's important to repeat that this part of you is a protector mode – it’s not bad or mean in any way. It's just that, like Stephen’s experience, what starts out as helpful and even life-saving becomes a hindrance over time. So with Stephen, it would be important to teach him healthier way of managing his feelings – talking about them to me, his wife or a friend; using deep breathing, helpful ways of thinking or mindfulness techniques to feel calmer and more relaxed, even when conflict flared up. Over time, bit by incremental bit, this could be transformative for him – and, if you have a Detached Protector, for you too.
Warm wishes,
Dan
I am a meditation teacher for Insight Timer, where you will find a wealth of resources (mostly free/donation-based) including courses, breathing techniques, guided imagery, mindfulness and self-compassion practices and much more.
