Creating Balance: Daily and Weekly Practices for ADHD and Bipolar Wellness
Living with ADHD or bipolar disorder presents unique challenges that can significantly impact daily functioning and overall well-being. However, with structured practices and intentional lifestyle choices, individuals with these conditions can achieve greater balance and stability. The LifeScaping Balance Wheel offers a holistic framework for addressing multiple dimensions of health, from cellular to life balance.
Understanding Cellular Balance
At the foundation of wellness is cellular balance. Our bodies consist of atoms that vibrate at specific frequencies, and these frequencies can be affected by what we consume, breathe, and experience. For those with ADHD or bipolar disorder, maintaining cellular balance is especially crucial because:
Toxic substances, adverse environmental exposures, and stress can lower the body’s bio-electric field.
A balanced cellular environment supports optimal brain function.
Self-regulation of cellular systems can improve focus, mood stability, and energy levels.
Body Balance: Creating Physical Homeostasis
Homeostasis—the body’s ability to maintain internal stability—can be particularly challenging for individuals with ADHD and bipolar disorder. Key practices to support body balance include:
Exercise & Fitness Practices
Daily Movement: 30 minutes of moderate activity daily, even broken into three 10-minute sessions
Nature Walks: Combining exercise with grounding in natural environments
Rhythmic Activities: Swimming, dancing, or cycling can help regulate brain waves
Strength Training: Twice weekly sessions to build muscle and improve body awareness
Consistency Over Intensity: Establish a sustainable routine rather than pushing too hard
Nutrition Strategies
Regular Meal Timing: Eating at consistent times helps stabilize blood sugar and mood
Protein with Every Meal: Supports sustained focus and attention
Omega-3 Rich Foods: Fatty fish, walnuts, and flaxseeds support brain health.
Complex Carbohydrates: Provide steady energy without spikes and crashes
Hydration: Aim for half your body weight in ounces of water daily
Minimize Stimulants: Reduce caffeine and sugar, which can exacerbate symptoms.
Food Journal: Track how different foods affect your mood and focus
Brain Balance: Managing Cognitive Function
The brain’s electrical patterns are particularly relevant for those with ADHD and bipolar conditions. Practices to support brain balance include:
Daily Brain-Balancing Routines
Meditation: Start with just 5 minutes daily and gradually increase
Breathwork: Practice 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) during transitions
Brain Training: Use apps designed for cognitive skills like attention and memory
State-Shifting Activities: Learn to recognize when you’re in Beta (active), Alpha (creative), or Theta (intuitive) states
Single-Tasking: Focus on one activity at a time with full attention
Cognitive Breaks: Take 5-minute mental rest periods between tasks
Inner Balance: Emotional Regulation
Heart rhythm patterns significantly impact cognitive function and emotional stability, a crucial area for those with ADHD and bipolar disorder:
Emotional Regulation Practices
Heart-Focused Breathing: Practice coherent breathing while focusing attention on the heart area
Mood Tracking: Journal daily to identify patterns and triggers
Emotional First Aid Kit: Create a personalized list of activities that help during emotional extremes
Gratitude Practice: Note three specific things you’re grateful for each day
Body Scanning: Regular check-ins to notice where you hold tension
Social Connection: Schedule regular time with supportive people
Mind Balance: Integrating Feminine and Masculine Energies
Creating a balance between flexibility (traditionally associated with feminine energy) and structure (usually associated with masculine energy) is beneficial for ADHD and bipolar management:
Mind Balancing Practices
Structured Flexibility: Create routines with built-in options
Perceptual Position Shifts: Practice seeing situations from multiple perspectives
Self-Observation: Regular check-ins about your thinking patterns without judgment
Values Clarification: Regularly revisit what matters most to you
Intention Setting: Begin each day with clear, positive intentions
Mindful Media Consumption: Be selective about information intake
Life Balance: Integrating Work and Lifestyle
Achieving proper prioritization between career demands and personal well-being is essential for those with ADHD and bipolar disorder:
Weekly Life Balance Practices
Sunday Planning: Set aside time to plan the week ahead
Time Blocking: Designate specific times for work, relationships, and self-care
Energy Management: Schedule demanding tasks during your natural high-energy periods
Boundary Setting: Practice saying no to activities that deplete your resources
Leisure Without Guilt: Schedule time for enjoyable activities as non-negotiable appointments
Nature Connection: Spend time outdoors at least twice weekly
Digital Detox: Establish regular periods without screens
Activities to Achieve Life Balance
When choosing activities for your weekly routine, focus on those that bring peace, joy, and balance. For ADHD and bipolar management, consider these specific approaches:
Self-Care Practices
Morning Routine: Establish consistent wake times and morning activities
Evening Wind-Down: Create a relaxing pre-sleep routine
Sensory Toolkit: Identify sounds, textures, and scents that help you feel grounded
Body Therapies: Consider regular massage, acupuncture, or other bodywork
Sleep Hygiene: Prioritize 7-9 hours of quality sleep in a cool, dark room
Meditation/Prayer/Outdoors
Guided Meditations: Use recordings designed explicitly for ADHD or bipolar management
Ecotherapy: Intentional time in forests, near water, or in gardens
Sunlight Exposure: 15-30 minutes of morning sunlight daily
Grounding Practices: Direct physical contact with the earth (walking barefoot on grass)
Prayer or Spiritual Practice: Connect with something larger than yourself
Creativity Practices
Art Therapy: Expressive drawing without judgment
Music Therapy: Both creating and listening to music
Movement Therapy: Dance, tai chi, or other forms of expressive movement
Writing: Stream-of-consciousness journaling or creative writing
Cooking: Mindful food preparation as a creative outlet
Relationship Practices
Communication Skills: Learn and practice clear expression of needs
Support Groups: Connect with others who understand your experiences
Relationship Boundaries: Clearly define your needs in relationships
Quality Time: Focus on depth rather than breadth in relationships
Vulnerability Practice: Share appropriate struggles with trusted others
Lifestyle for Life Balance
Creating sustainable lifestyle habits is essential for long-term management of ADHD and bipolar symptoms:
Daily Lifestyle Considerations
Rhythm Over Rigidity: Create consistent daily patterns while allowing flexibility
Environmental Organization: Reduce visual clutter in living and working spaces
Light Management: Use blue light filters in the evenings and proper lighting during the day
Stress Management: Identify and minimize unnecessary stressors
Medication Integration: If prescribed, create reliable systems for medication adherence
Connections for Life Balance
The synergy of supportive relationships is significant for those with ADHD and bipolar disorder:
Building Supportive Connections
Professional Support: Regular sessions with healthcare providers
Peer Support: Connections with others who have similar experiences
Family Education: Help loved ones understand your condition
Communication Tools: Learn and practice non-violent communication
Boundary Setting: Clear, kind limits in all relationships
By integrating practices across these dimensions of the LifeScaping Balance Wheel, individuals with ADHD and bipolar disorder can create a more stable, fulfilling life experience. Remember that balance isn’t about perfection—creating sustainable patterns supporting your unique needs and strengths.
The journey toward balance is ongoing and requires regular reassessment and adjustment. Consider starting with just one or two practices from each area, gradually building a personalized approach to wellness that honors the medicine wheel’s wisdom of interconnection and wholeness.
(Gregory Bateson interpreted by Kevin Brough, 2015)
First Order Change (Note: Pressure goes down at first) 1. Do more or less of something to decrease pressure—a BEHAVIOR CHANGE. 2. Underlying conflict not identified nor resolved 3. Nothing significant and new is learned 4. Efforts bring temporary relief, yet pressure/discomfort returns to the previous level (because the underlying conflict is not named and worked with to loosen its grip on the present moment.) 5. Old Story Still Told and still can’t talk about underlying conflicts that are causing the pressure, and “damned if you do and damned if you don’t” continues to be the story told.
(Note: In first-order change, "pressure" is the enemy, and it is decreased by just moving it around and around to different places within the closed system of marriage---through denial, lying, and controlling (fight, flight, freeze, fawn).
Second Order Change(Note: Pressure goes up at first) TRANSFORMATION — A change in capacity 1. A CHANGE IN THE FOUNDATIONAL AND FUNDAMENTAL Point of View that relooks at all things. A DEVELOPMENTAL CHANGE that supports actions that match more of what is occurring NOW. 2. Identify and address the underlying conflict. Destructive Double Bind is diffused by talking about what is happening and the double bind of “damned if you do, and damned if you don’t.” Talking about it, while tolerating the discomfort without criticism and absolute blame, it starts to ease the bind, making room for identifying and addressing the underlying conflict. 3. Learn significant and new things (to address the newly defined underlying conflict. 4. Define and choose who you want to be in this situation FROM THIS NEW WAY OF SEEING THINGS (from WHAT IS NEEDED instead of letting the reaction choose for you). — this is the difference between a behavior change and TRANSFORMATION. 5. The New Story (narrative) can now begin to be told about the same perpetual situations experienced with NEW CLARITY and compassionately and talked about in kinder, yet sometimes more uncomfortable, ways.
(Note: In second-order change, "pressure/discomfort” is more immediate, but its intent is a friendly urge/force that is consciously used to transform the people and the relationship into something entirely new, often surprising to both people---for the better that is anchored in NOW and not just changing words around or putting new labels on old things. It is a fundamental development that leads to growth into maturity and awareness). ———- Communication improves when the underlying uncomfortable conflicts are discovered, acknowledged, and addressed in a significantly different ongoing manner. Second-order change involves doing something significantly or fundamentally different from what you have done before. The process is usually irreversible, and once you begin, returning to how you were doing things before becomes impossible.
The Difference Between First and Second-Order Change in Marriage According to Gregory Bateson
Gregory Bateson, a pioneer in systems theory, introduced concepts that offer profound insights into the dynamics of relationships, including marriage. One of his foundational ideas is the distinction between first-order and second-order change. In marriage, first-order change refers to adjustments or modifications made within an existing framework without fundamentally altering the underlying system. These changes tend to be superficial or temporary and often maintain the status quo. For instance, a couple may agree to argue less but fail to address the deeper reasons behind their conflicts. While first-order changes can provide immediate relief, they are unlikely to lead to long-lasting transformation in the relationship.
In contrast, second-order change involves a fundamental shift in the framework or structure of the relationship itself. This change challenges existing patterns, beliefs, and assumptions, leading to a transformative reorganization of the marital system. For example, instead of merely agreeing to communicate better, a couple might engage in therapy to uncover and address the emotional wounds and patterns that drive their conflicts. Second-order change requires deeper introspection, vulnerability, and a willingness to embrace discomfort for the sake of growth. While it demands more effort and commitment, it often results in a more resilient and fulfilling relationship.
The impact of these changes differs significantly. First-order changes can create the illusion of progress while underlying issues remain unaddressed, potentially leading to frustration and stagnation. Second-order changes, however, foster authentic growth by addressing core dynamics and promoting new ways of relating. Couples who achieve second-order change often feel more connected, empowered, and aligned in their shared goals and values.
Bateson’s distinction underscores the importance of moving beyond surface-level fixes to engage in meaningful transformation. Understanding the difference between these types of change can guide couples in navigating challenges. They can take deliberate steps toward second-order transformation by recognizing when first-order changes are insufficient. This may involve seeking professional guidance, practicing self-awareness, and cultivating a mindset of curiosity and openness. Ultimately, embracing second-order change can lead to a more adaptive, harmonious, and enduring partnership.
Five Examples of First-Order Change Conversations 1. Scenario: "Let’s set a rule to never go to bed angry." Explanation: The couple agrees on a behavioral guideline but does not explore the underlying emotions fueling their arguments. Relationship Impact: Temporary improvement, as unresolved feelings may resurface later. 2. Scenario: "We’ll take turns doing the dishes." Explanation: A practical adjustment to household duties without addressing potential resentment or inequality. Relationship Impact: Reduces conflict in the short term but may not resolve deeper power dynamics. 3. Scenario: "Let’s spend Saturday nights together instead of with friends." Explanation: Increases time together but does not address the quality of connection. Relationship Impact: Boosts companionship briefly but may leave emotional needs unmet. 4. Scenario: "I’ll stop checking my phone during dinner." Explanation: A behavioral change without exploring why disconnection occurs. Relationship Impact: It may improve moments of presence but doesn’t foster deeper intimacy. 5. Scenario: "Let’s schedule weekly date nights." Explanation: Creates structure for time together but doesn’t address relational patterns. Relationship Impact: Strengthens routine but might not deepen emotional bonds.
Five Examples of Second-Order Change Conversations 1. Scenario: "Why do we argue so much? Let’s explore this in therapy." Explanation: Seeks to uncover and address the root causes of conflict. Relationship Impact: Facilitates deeper understanding and long-term resolution. 2. Scenario: "How can we create a shared vision for our future?" Explanation: Invites collaboration on long-term goals and values. Relationship Impact: Strengthens alignment and commitment. 3. Scenario: "I’ve realized I need to work on my emotional triggers. Will you support me?" Explanation: I think it shows personal growth areas and asks for partnership. Relationship Impact: Encourages mutual vulnerability and growth. 4. Scenario: "Let’s learn how to listen to each other without defensiveness." Explanation: Focuses on transforming communication patterns. Relationship Impact: Builds trust and emotional safety. 5. Scenario: "What beliefs about marriage are we holding that might be limiting us?" Explanation: Questions assumptions to enable paradigm shifts. Relationship Impact: Opens new possibilities for connection and growth.
Breaking Free: Evidence-Based Strategies for Young Adults to Overcome Self-Doubt and Build Authentic Self-Esteem
Introduction
Self-doubt and low self-esteem have become epidemic among young adults in today’s hyper-connected world. The constant barrage of carefully curated social media content, achievement-oriented educational environments, and economic uncertainty creates fertile ground for comparison, imposter syndrome, and persistent feelings of inadequacy. These psychological barriers don’t just cause emotional discomfort—they actively prevent young people from pursuing opportunities, expressing their authentic selves, and building meaningful relationships.
Research consistently shows that healthy self-esteem is foundational to well-being, resilience, and achievement. It’s not about developing an inflated sense of self-importance, but rather cultivating a balanced, realistic self-perception that acknowledges both strengths and areas for growth. This white paper explores evidence-based therapeutic approaches and practical strategies that can transform how young adults view themselves, ultimately freeing them from self-sabotage and empowering them to live more authentically.
The Self-Esteem Crisis Among Young Adults
Recent studies paint a concerning picture of young adult mental health. A 2023 survey by the American Psychological Association found that 73% of Gen Z adults (ages 18-26) reported struggling with self-doubt that significantly impacted their daily functioning. Similarly, research published in the Journal of Personality and Social Psychology revealed that college students today score approximately 40% higher on measures of self-criticism than their counterparts from the 1980s.
This crisis manifests in multiple ways:
A meta-analysis published in the Journal of Consulting and Clinical Psychology examined 13 studies focusing on CBT interventions for self-esteem. The analysis found that CBT significantly improved self-esteem, with effects maintained during follow-up assessments.
Academic and career self-sabotage: Avoiding challenges, procrastinating, or undermining success due to fears of failure or feeling undeserving
Social withdrawal: Limiting meaningful connections due to fears of rejection or beliefs that one is inherently unlovable
Perfectionism: Setting impossibly high standards that perpetuate feelings of inadequacy when inevitably unmet
Negative self-talk: Maintaining an internal dialogue filled with criticism, doubt, and harsh judgment
The good news is that psychological research has identified numerous evidence-based techniques for building healthy self-esteem. Let’s explore these approaches.
Cognitive-behavioral therapy (CBT) is one of the most empirically supported approaches for addressing negative self-perception and building self-esteem. At its core, CBT addresses the fundamental relationship between thoughts, feelings, and behaviors, helping individuals identify and challenge the distorted thinking patterns that fuel self-doubt.
The Thought-Feeling-Behavior Connection
Young adults with low self-esteem often engage in automatic negative thoughts that go unchallenged. For example, after receiving constructive feedback, someone might immediately think, “I’m completely incompetent and will never succeed.” This thought triggers feelings of shame and anxiety, which then lead to avoidance behaviors that reinforce the original negative belief.
CBT breaks this cycle by teaching individuals to:
Identify cognitive distortions: Recognizing patterns like all-or-nothing thinking, catastrophizing, or personalization
Gather evidence: Objectively evaluating the accuracy of negative self-beliefs
Develop alternative perspectives: Creating more balanced, realistic interpretations
Research-Backed CBT Techniques for Self-Esteem
Two efficient CBT exercises include:
Thought Records: Documenting negative thoughts, identifying the distortion type, and creating alternative responses. For example:
Evidence against: “I covered all key points. Three people complimented specific aspects afterward.”
Balanced thought: “While I wasn’t perfect, I communicated the essential information effectively. Public speaking is a skill I’m still developing.”
Behavioral Experiments involve testing negative predictions through real-world actions. For instance, if someone believes, “If I share my opinion in class, everyone will think I’m stupid,” they might intentionally contribute to the discussion and record actual outcomes, which typically contradict catastrophic expectations.
2. Mindfulness Practices: Cultivating Present-Moment Awareness and Self-Acceptance
While CBT addresses the content of negative thoughts, mindfulness-based approaches focus on changing one’s relationship to thoughts and emotions. Rather than being swept away by self-criticism, mindfulness teaches young adults to observe their inner experiences with curiosity and compassion.
The Science Behind Mindfulness and Self-Esteem
Research in neuropsychology has demonstrated that regular mindfulness practice can change brain structure and function in areas related to self-perception. A study published in Social Cognitive and Affective Neuroscience found that after an 8-week mindfulness program, participants showed decreased activity in the default mode network—a brain region associated with self-referential thoughts and rumination—and increased self-compassion scores.
Practical Mindfulness Techniques for Young Adults
Mindful Self-Compassion (MSC): Developed by Drs. Kristin Neff and Christopher Germer, MSC, combine mindfulness with self-directed kindness. Research shows that self-compassion is strongly linked to psychological well-being and resilience against self-doubt.
A core MSC practice is the “Self-Compassion Break”:
Acknowledge suffering: “This is a moment of difficulty.”
Recognize common humanity: “Struggle is part of shared human experience.”
Offer self-kindness: “May I be kind to myself now.”
S.T.O.P. Practice: This brief mindfulness exercise is beneficial during moments of intense self-criticism:
Stop what you’re doing
Take a few breaths
Observe your thoughts, feelings, and sensations without judgment
Proceed with awareness and intention
Regularly implementing these practices helps young adults develop the capacity to witness self-critical thoughts rather than become entangled in them. Over time, this creates psychological space for more balanced self-evaluation.
3. Positive Psychology: Leveraging Character Strengths and Fostering Growth Mindset
While addressing negative patterns is crucial, building self-esteem requires actively cultivating positive self-perception. Positive psychology offers evidence-based approaches for identifying personal strengths and developing a growth-oriented perspective.
Strengths-Based Assessment and Application
Research from the VIA Institute on Character has demonstrated that identifying and regularly using personal character strengths significantly increases well-being and self-efficacy. The VIA Classification includes 24 character strengths organized under six core virtues, providing a comprehensive framework for recognizing personal assets.
Young adults can:
Complete the free VIA Survey (available at viacharacter.org)
Identify “signature strengths”—their top 5-7 naturally occurring strengths
Intentionally apply these strengths in daily activities and challenges
For instance, someone with the signature strength of “love of learning” might reframe academic challenges as opportunities to deepen knowledge rather than tests of fixed ability. This perspective shift helps transform potential triggers for self-doubt into sources of engagement and confidence.
Cultivating Growth Mindset
Stanford psychologist Carol Dweck’s research on mindset has revolutionized our understanding of achievement and self-perception. Her studies show that individuals with a “growth mindset”—who view abilities as developable through effort and learning—demonstrate greater resilience, achievement, and positive self-regard than those with a “fixed mindset.”
For young adults struggling with self-doubt, developing a growth mindset involves:
Reframing failures as learning opportunities
Celebrating effort and process rather than focusing exclusively on outcomes
Using the word “yet” (e.g., “I haven’t mastered this skill yet”)
Seeking challenges that stretch capabilities
A longitudinal study published in Child Development found that brief growth mindset interventions significantly improved academic achievement and self-esteem, with effects persisting for up to nine months.
4. Dialectical Behavior Therapy: Building Emotional Regulation and Distress Tolerance
Many young adults with self-esteem issues struggle with intense emotional reactions that reinforce negative self-perception. Dialectical Behavior Therapy (DBT), initially developed by Dr. Marsha Linehan, offers powerful tools for managing difficult emotions and building self-respect.
Core DBT Skills for Self-Esteem Enhancement
Emotional Regulation: DBT teaches specific techniques for identifying, understanding, and moderating emotional responses. This helps young adults avoid the emotional overwhelm that often triggers harsh self-judgment.
Key practices include:
The “PLEASE” skill (treating Physical illness, balanced Eating, avoiding mood-Altering substances, balanced Sleep, and Exercise)
Opposite action (acting contrary to the urge produced by painful emotions)
Building positive emotional experiences
Distress Tolerance: These skills help individuals cope with painful situations without worsening them through impulsive reactions that later become sources of self-criticism.
Research in the Journal of Clinical Psychology demonstrated that DBT-based interventions significantly improved self-concept and decreased self-destructive behaviors among young adults.
5. Self-Compassion Practice: The Antidote to Self-Criticism
Self-compassion represents perhaps the most direct antidote to the harsh self-criticism that undermines young adult self-esteem. Dr. Kristin Neff, the pioneering researcher in this field, defines self-compassion as having three components: self-kindness, common humanity, and mindfulness.
The Research Case for Self-Compassion
Multiple studies have found that self-compassion predicts psychological well-being more strongly than self-esteem. Unlike traditional self-esteem, which can be contingent on achievement or comparison to others, self-compassion provides a stable foundation for positive self-regard.
A meta-analysis published in Personality and Social Psychology Review examining 79 studies found that self-compassion was strongly associated with fewer symptoms of depression and anxiety, greater life satisfaction, and greater emotional resilience.
Practical Self-Compassion Exercises
Self-Compassionate Letter: Writing a letter to oneself from the perspective of an unconditionally loving friend who clearly sees all your strengths and struggles.
Compassionate Touch: Placing a hand on your heart, cheek, or arm during moments of distress activates the parasympathetic nervous system and releases oxytocin, according to research.
Changing Critical Self-Talk: Reframing self-talk to be encouraging rather than harsh. For example, replacing “You’re so lazy and disorganized” with “You’re having difficulty getting motivated right now. What small step could you take?”
For many young adults, self-esteem issues have roots in adverse childhood experiences, relational trauma, or identity-based discrimination. Addressing these deeper wounds often requires trauma-informed approaches.
Understanding Trauma’s Impact on Self-Perception
Research from the field of developmental trauma reveals that early experiences of criticism, neglect, or abuse can become internalized as core beliefs about one’s fundamental worth and lovability. These beliefs operate at an implicit level, often outside conscious awareness, yet profoundly influence self-perception and behavior.
Effective Trauma-Informed Strategies
Internal Family Systems (IFS): This evidence-based therapy helps individuals identify and heal “parts” of themselves that carry shame or negative self-beliefs resulting from painful experiences. Research published in the Journal of Psychotherapy Integration found that IFS therapy significantly improved self-concept and reduced shame.
Somatic Approaches: Recognizing that trauma and self-doubt are stored in the body, somatic approaches help young adults reconnect with physical sensations as a pathway to healing. Practices might include:
Body scans to identify where tension manifests during self-criticism
Grounding techniques to establish safety during activated states
Movement practices that promote agency and self-expression
7. Social Connection and Community Belonging
Humans are inherently social creatures, and our sense of self is deeply intertwined with our relationships. For young adults navigating self-doubt, meaningful connection and community belonging provide crucial external validation and support for developing healthier self-perception.
The Research Connection Between Relationships and Self-Esteem
A longitudinal study published in the Journal of Personality and Social Psychology found that the quality of close relationships predicted changes in self-esteem over time more strongly than professional or academic achievements. Other research demonstrates that feelings of belonging and social connectedness buffer against the impact of adverse events on self-worth.
Building Supportive Social Environments
Young adults can strengthen self-esteem through:
Authentic Self-Disclosure: Gradually sharing genuine thoughts, feelings, and experiences with trusted others, which research shows deepens connections and provides opportunities for validation.
Contribution and Purpose: Engaging in meaningful service or collaborative projects that highlight one’s ability to positively impact others and belong to something larger than oneself.
Selective Social Media Use: Intentionally curating online experiences to minimize comparison triggers and maximize genuine connection.
Yeager, D. S., & Dweck, C. S. (2020). What can be learned from growth mindset controversies? American Psychologist, 75(9), 1269-1284.
Practical Implementation: Creating Your Personalized Self-Esteem Building Plan
The most effective approach to building authentic self-esteem combines multiple strategies tailored to individual needs and preferences. Young adults can create a personalized plan using the following framework:
Assessment: Identify specific manifestations of self-doubt (e.g., perfectionism, fear of judgment, avoidance behaviors)
Strategy Selection: Choose 2-3 approaches from this paper that resonate most strongly
Habit Integration: Implement small, consistent practices rather than attempting dramatic changes
Progress Tracking: Monitor changes in thoughts, feelings, and behaviors using journaling or digital tools
Professional Support: Consider working with a therapist or coach trained in evidence-based approaches
Conclusion: From Self-Doubt to Authentic Self-Expression
Building healthy self-esteem is not about eliminating all self-doubt or achieving constant confidence. Instead, it’s about developing a resilient, compassionate relationship with oneself that allows for authentic expression and meaningful engagement with life despite inevitable uncertainties and setbacks.
The evidence-based approaches outlined in this white paper—from cognitive restructuring and mindfulness to strengths-based practices and trauma healing—offer young adults concrete pathways for transforming their relationship with themselves. By consistently implementing these strategies, young adults can break free from self-sabotage patterns and develop the internal resources needed to pursue their aspirations, express their unique gifts, and build meaningful connections.
The journey toward authentic self-esteem may not always be a linear process. Still, each step taken toward self-understanding and self-compassion represents a powerful act of personal liberation. Developing these internal resources may be among the most essential investments young adults can make in their future well-being and fulfillment in a world that often seems designed to undermine self-worth.
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Harris, M. A., & Orth, U. (2020). The link between self-esteem and social relationships: A meta-analysis of longitudinal studies. Journal of Personality and Social Psychology, 119(6), 1459-1477.
Linehan, M. M. (2014). DBT skills training manual (2nd ed.). Guilford Press.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44.
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Understanding and Healing Multigenerational Trauma
Multigenerational trauma represents one of the most profound yet often overlooked aspects of human psychological inheritance. This phenomenon describes how traumatic experiences can echo through family lines, manifesting in behaviors, traits, and psychological patterns that persist across generations. Far from being limited to genetic transmission, these patterns also emerge through learned behaviors, family dynamics, and cultural practices shaped by historical trauma.
The Theory of Multigenerational Trauma
The concept of multigenerational trauma gained prominence in the 1960s through observations of Holocaust survivors’ children, who exhibited psychological symptoms despite not experiencing the Holocaust directly (Danieli, 1998). This phenomenon suggested that trauma could be transmitted across generations through mechanisms beyond direct experience.
Multigenerational trauma operates through several theoretical pathways:
Biological transmission: Emerging research in epigenetics suggests traumatic experiences can modify gene expression without changing DNA sequences, potentially affecting future generations (Yehuda et al., 2016).
Psychological transmission: Trauma alters parenting styles, attachment patterns, and family communication, creating environments where children internalize trauma responses (Brave Heart & DeBruyn, 1998).
Sociocultural transmission: Cultural practices, narratives, and collective identity can preserve and transmit traumatic experiences across generations (Mohatt et al., 2014).
Evidence-Based Research
The field has moved beyond theory to substantial empirical evidence supporting the reality of trauma transmission across generations:
Epigenetic Research
Perhaps the most groundbreaking evidence comes from epigenetics, which explores how environmental factors influence gene expression without altering DNA sequences. Studies of Holocaust survivors and their offspring have identified specific epigenetic changes related to stress response.
Yehuda and colleagues (2016) found that children of Holocaust survivors showed altered expression of the FKBP5 gene, which regulates stress hormones, compared to control groups. This suggests that severe psychological trauma can leave a biological imprint that passes to subsequent generations.
Similar findings emerged in studies of descendants of famine survivors. Researchers examining the Dutch Hunger Winter of 1944-1945 found that prenatal exposure to famine was associated with epigenetic changes that persisted into the next generation (Heijmans et al., 2008).
Psychological Studies
Psychological research has documented specific patterns of behavior and emotional regulation transmitted through families affected by trauma:
Dekel and Goldblatt (2008) reviewed studies of families of war veterans with PTSD, finding that children often developed similar psychological symptoms, including hypervigilance, emotional numbing, and relationship difficulties, despite not experiencing combat themselves.
In a longitudinal study, Bowers and Yehuda (2016) demonstrated that parents with trauma histories often exhibit specific parenting behaviors, including overprotection, emotional unavailability, and inconsistent discipline patterns, that their children frequently internalize and repeat with their own children.
Cultural and Historical Trauma
Research on historical trauma among Indigenous populations has provided compelling evidence of multigenerational effects:
Brave Heart and DeBruyn’s (1998) foundational work on historical trauma among Native Americans demonstrated how forced relocation, cultural genocide, and other systemic traumas generated psychological distress that continues to affect contemporary generations, manifesting in higher rates of substance abuse, suicide, and mental health challenges.
Similarly, research with African American communities has documented how the intergenerational effects of slavery and ongoing racism create distinctive patterns of trauma transmission (DeGruy, 2005).
Clinical Applications and Healing Pathways
Understanding multigenerational trauma has profound implications for treatment approaches:
Family systems therapy: Approaches that examine intergenerational patterns can help families identify and interrupt trauma transmission (Kerr & Bowen, 1988).
Culturally responsive healing: Recognition of historical trauma has led to culturally specific healing practices that address collective wounds (Gone, 2013).
Trauma-informed parenting interventions: Programs that help parents recognize how their trauma histories affect parenting can break transmission cycles (Lieberman et al., 2011).
Update (4/26/25)
The Exponential Inheritance: Ancestral Trauma Across Generations
When we consider the mathematical reality of our ancestral lineage, the potential scope of inherited trauma becomes staggering. We have 2 parents, 4 grandparents, 8 great-grandparents, and so on—doubling with each generation. By just 10 generations back (roughly 250-300 years), we each have over 1,000 direct ancestors. Extend to 15 generations, and that number exceeds 32,000 potential sources of inherited trauma patterns. We theoretically have over a million ancestors at 20 generations—approximately 500-600 years (Rutherford, 2016).
This exponential expansion means we potentially carry the biological and psychological imprints of countless individual traumas experienced throughout our ancestral lines:
Cellular Memory and Epigenetic Accumulation
Recent research has explored how trauma may be stored at the cellular level. Lipton’s (2015) work on cellular memory suggests that cells can retain imprints of past experiences, potentially influencing future generations. Though controversial, these theories align with growing epigenetic evidence.
Meaney and Szyf’s (2005) groundbreaking research with rats demonstrated how maternal behavior altered gene expression in offspring through DNA methylation patterns that persisted into adulthood. This suggests a mechanism through which trauma-influenced parenting behaviors could create biological changes that span generations.
More recently, Dias and Ressler (2014) discovered that mice conditioned to fear a specific odor passed this fear response to offspring who had never encountered the odor, through epigenetic modifications to olfactory receptors. This study provides compelling evidence for the biological transmission of specific trauma responses.
Cumulative Effects Across Time
The accumulation of trauma across multiple ancestral lines creates complex, overlapping patterns. Kellermann (2013) observed that descendants of Holocaust survivors often exhibited symptoms from numerous family members, suggesting a cumulative effect where various trauma responses combine and interact across generations.
Similarly, Rodriguez and colleagues (2021) found evidence that communities with histories of multiple collective traumas—such as colonization, slavery, and forced migration—show distinctive patterns of intergenerational effects that appear more complex than those stemming from single traumatic events.
This exponential inheritance model helps explain why certain families show remarkably persistent patterns across generations, even when family members have consciously tried to “break the cycle.” The sheer volume of ancestral influence creates a powerful momentum that requires deliberate, sustained effort to redirect.
As Crawford (2018) notes, “The mathematics of ancestry reminds us that healing intergenerational trauma is not simply about addressing our parents’ or grandparents’ experiences, but about recognizing the vast network of influences that shape who we are and how we respond to the world.” Conclusion
The evidence for multigenerational trauma transmission through both biological and psychosocial pathways continues to grow. This understanding challenges us to view psychological health as an individual matter and part of an intergenerational continuum.
By recognizing these patterns, individuals and communities can initiate the profound work of healing not only their own wounds but also those inherited from previous generations—ultimately breaking cycles that might otherwise continue indefinitely.
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Abstract This article explores cognitive overload through the lens of Dr. John Kappas’ “Theory of Mind,” examining how excessive message units overwhelm our critical faculties, leading to heightened suggestibility and anxiety. The paper emphasizes practical strategies for managing cognitive burden and restoring optimal mental functioning, including mindfulness techniques, prioritization methods, and the crucial role of REM sleep in cognitive resilience. By understanding the mechanisms of mental overload and implementing evidence-based interventions, individuals can develop effective strategies to regain cognitive balance in our information-saturated world.
Introduction In today’s hyperconnected world, our minds are constantly bombarded with information—emails ping, notifications flash, deadlines loom, and an endless stream of news and social media vie for our limited attention. This deluge of input isn’t just annoying; it fundamentally affects how our brains function. When faced with excessive information, our minds can become overwhelmed, leading to a state that hypnotherapists like Dr. John Kappas have studied extensively. As a practitioner of hypnotherapy and student of cognitive psychology, I’ve observed firsthand how mental overload impacts my clients—and often myself. Drawing on Dr. Kappas’ “Theory of Mind,” I’ll explore how cognitive overload disrupts our mental equilibrium and creates a state of heightened suggestibility and anxiety. More importantly, I’ll share evidence-based strategies to manage information overload and restore cognitive balance.
Understanding Cognitive Overload Through Kappasinian Theory Dr. John Kappas’ “Theory of Mind” provides a valuable framework for understanding how our brains respond to information overload. According to Kappas, the mind consists of four distinct components (not physical brain locations, but functional elements): the Primitive Area, Modern Memory, Conscious Area, and Critical Area (Kappas, n.d.). The Critical Area, which forms around age 8 or 9, acts as a cognitive filter, evaluating incoming information and determining what enters our Modern Memory. When we’re bombarded with excessive “message units”—bits of information requiring processing—this Critical Area becomes overwhelmed. As a result, our protective filter breaks down, triggering our primitive fight-or-flight response and creating a hyper-suggestible state like hypnosis (Kappas, n.d.). This cognitive overwhelm has significant consequences. When our Critical Area is compromised, we become more vulnerable to suggestion and experience heightened anxiety, potentially contributing to conditions like Generalized Anxiety Disorder (GAD). Our decision-making abilities deteriorate, our perception narrows, and we often find ourselves caught in unproductive thought patterns. The modern world is particularly adept at generating message unit overload. Research on brain overload noted, “Our brains are incredible organs, capable of processing vast amounts of information. But even the mightiest supercomputer has its limits” (Brain Overload, n.d.). Contemporary life’s constant notifications, multitasking demands, and information bombardment create perfect conditions for overwhelming our Critical Area.
Signs of Cognitive Overload Before exploring solutions, it’s important to recognize when our minds are approaching or experiencing overload. Common indicators include:
Difficulty concentrating – Finding it challenging to focus on even simple tasks that don’t require much knowledge (Psychologs Magazine, 2024).
Decreased decision-making ability: Being perplexed and overwhelmed when faced with choices results in diminished capacity to make objective decisions (Psychologs Magazine, 2024).
Impaired memory – Struggling to encode new information and retrieve existing knowledge (Psychologs Magazine, 2024).
Heightened stress and anxiety – Experiencing elevated cortisol levels and physiological stress responses (Psychologs Magazine, 2024).
Irritability and mood fluctuations – Becoming emotionally fragile, with potential outbursts over minor issues (Brain Overload, n.d.).
Mental fatigue – Feeling “wired but tired”—simultaneously exhausted yet unable to relax (Brain Overload, n.d.). When these symptoms appear, it signals that your Critical Area is struggling under an excessive message unit load. The good news is that there are numerous effective strategies to reduce this burden and restore cognitive equilibrium.
Strategies for Managing Cognitive Overload This article focuses mainly on practical strategies to prevent and address cognitive overload. These approaches target different aspects of the overload cycle and can be adapted to individual needs.
Mindfulness and Present-Moment Awareness Mindfulness practices create a mental space that allows your Critical Area to process accumulated message units more effectively. Research shows that regular mindfulness meditation can improve attention, working memory, and cognitive flexibility—all essential resources for managing information overload (Goleman & Davidson, 2017). One particularly effective grounding technique is the 5-4-3-2-1 exercise, which uses all five senses to anchor you in the present moment: • Identify 5 things you can see • Acknowledge 4 things you can hear • Notice 3 things you can touch • Recognize 2 things you can smell • Observe 1 thing you can taste This simple exercise interrupts spinning thoughts by redirecting attention to sensory experience, providing immediate relief from overwhelming mental activity (When the brain is overloaded, n.d.).
Strategic Task Management and Prioritization When facing multiple demands, ruthless prioritization becomes essential. The Kappasinian framework suggests that decision-making capacity diminishes when the Critical Area is overwhelmed. Therefore, having predetermined systems for prioritization becomes invaluable. Effective approaches include: • Eisenhower Matrix: Categorize tasks based on urgency and importance, focusing first on urgent and vital tasks. • Single tasking: Contrary to the productivity myth of multitasking, focusing on one task at a time reduces cognitive load substantially. As noted in research, “multitasking works about as well as texting while driving, which is to say, it doesn’t” (When the brain is overloaded, n.d.). • Task chunking: Break complex projects into smaller, manageable components that don’t overwhelm your working memory. • Time blocking: Allocate specific timeframes for different types of work, creating mental boundaries that prevent cognitive spillovers.
Environmental Management Your physical environment significantly impacts cognitive load. Creating spaces that reduce unnecessary message units can provide substantial relief: • Physical organization: A cluttered space creates visual noise that adds to the cognitive burden. Simple tidying of your surroundings can provide immediate mental relief (When the brain is overloaded, n.d.). • Digital decluttering: Implement deliberate strategies to reduce digital noise. This includes turning off non-essential notifications, establishing “no-phone zones,” using apps that limit screen time, and periodically disconnecting from digital devices (Brain Overload, n.d.). • Sensory management: Control noise levels, lighting, and other sensory inputs contributing to cognitive load.
Strategic Rest and Cognitive Recovery Regular intervals of mental rest are crucial for maintaining critical faculty functioning. Research suggests that breaks or rest pauses between work facilitate productivity and motivation. Without sufficient rest, the brain experiences “time out,” putting individuals under cognitive overload (Psychologs Magazine, 2024). Effective rest strategies include: • Pomodoro Technique: Work in focused 25-minute intervals followed by 5-minute breaks, with longer breaks after four work sessions. • Nature exposure: Even brief interactions with natural environments can restore attention and reduce cognitive fatigue. • Microbreaks: Brief 30-60-second mental pauses throughout the day can prevent cognitive resources from depleting.
Physical Exercise and Movement Exercise isn’t just beneficial for physical health—it’s a powerful intervention for cognitive overwhelm. Physical activity increases cerebral blood flow, releases mood-enhancing endorphins, and even stimulates neurogenesis (the growth of new brain cells) (Brain Overload, n.d.). Research demonstrates that regular exercise enhances cognitive functions, including those involved in filtering and processing information (Ratey & Hagerman, 2008). Even brief movement breaks—a short walk, quick stretching session, or brief dance break—can interrupt the cycle of mental overload and restore cognitive resources.
REM Sleep Optimization One critical but often overlooked strategy for managing cognitive overload is ensuring sufficient REM (Rapid Eye Movement) sleep. During REM sleep, the brain processes emotional experiences, consolidates learning, and essentially “resets” many cognitive systems, particularly those involved in working memory and critical thinking. Sleep researcher Matthew Walker notes that REM sleep plays a crucial role in emotional regulation and cognitive processing, precisely the functions that become compromised during overload (Walker, 2017). Insufficient REM sleep impairs the Critical Area’s ability to filter information effectively, making us more vulnerable to cognitive overwhelm. To optimize REM sleep: • Maintain consistent sleep and wake times • Avoid alcohol before bed (it suppresses REM sleep) • Create a cool, dark sleeping environment • Limit screen exposure before bedtime • Practice relaxation techniques to improve sleep quality By prioritizing quality sleep, you provide your Critical Area with essential recovery time, enhancing its ability to process message units effectively during waking hours.
Cognitive Reframing and Radical Acceptance When faced with overwhelming situations beyond your control, cognitive strategies can prevent additional mental burden. Two particularly effective approaches are: • Cognitive reframing: Actively changing how you interpret situations to reduce their perceived threat level, thereby decreasing stress response and cognitive load. • Radical acceptance: Acknowledging what cannot be controlled without struggle or complaint, redirecting mental resources to manageable aspects of your situation (When the brain is overloaded, n.d.). These approaches don’t eliminate external stressors but reduce the internal message units generated by unproductive reactions to those stressors.
HEAL Method for Negativity Bias Counteraction Our brains naturally cling to negative experiences—an evolutionary adaptation less helpful in modern contexts. Psychologist Rick Hanson’s HEAL method offers a structured approach to counterbalance this negativity bias: • Have a good experience: Notice positive moments • Enrich it: Intensify the experience by focusing on details • Absorb it: Imagine the positive experience soaking into you • Link it: Connect the positive feeling to negative experiences to rewrite neural patterns This practice can help reduce the cognitive burden created by our tendency to amplify negative information (HEAL, n.d.).
Social Support Utilization From a Kappasinian perspective, social connection can help regulate our primitive responses to overwhelm. Seeking support isn’t merely emotional comfort; it’s a biological intervention that can calm stress responses and improve cognitive functioning. Research indicates that social engagement activates the parasympathetic nervous system, counteracting the fight-or-flight response triggered by an overwhelmed Critical Area (HEAL, n.d.). Simply touching a partner or pet can initiate this calming response. Similarly, collaborative efforts with colleagues can distribute cognitive load, making overwhelming tasks more manageable (Psychologs Magazine, 2024).
Technology-Assisted Management While technology often contributes to cognitive overload, strategic use of digital tools can also help manage it: • External storage systems: Consider using note-taking apps, digital calendars, and project management tools as “external hard drives” for your brain, reducing the load on your working memory. • Automation: Setting up systems for routine tasks, freeing mental resources for more important matters. • Focus apps: Employing applications to block distractions during designated work periods. Implementing a Personalized Approach
Implementing a Personalized Approach
The most effective approach to managing cognitive overload combines multiple strategies tailored to individual needs and circumstances. Consider developing a personalized “cognitive overload protocol”—a predetermined plan for addressing mental overwhelm when it occurs.
This protocol might include:
Early warning system: Identify your personal signals of impending overload
Immediate interventions: Quick techniques to implement when the first signs appear
Escalation plan: More comprehensive strategies if initial interventions aren’t sufficient
Preventive practices: Regular habits that build cognitive resilience By establishing this framework in advance, you can reduce the decision fatigue associated with determining how to respond when you are already overwhelmed.
Conclusion Cognitive overload isn’t merely a modern inconvenience; it’s a significant challenge that affects our psychological well-being, decision-making abilities, and overall functioning. Through the lens of Dr. Kappas’ Theory of Mind, we can understand how excessive message units overwhelm our Critical Area, triggering primitive stress responses and creating states of heightened suggestibility and anxiety. Fortunately, we’re not helpless against this cognitive deluge. We can strengthen our mental filters and restore cognitive equilibrium by implementing the strategies outlined in this article—from mindfulness practices and environmental management to optimizing REM sleep and utilizing social support. In our information-saturated world, managing cognitive load isn’t just a useful skill—it’s an essential component of psychological well-being and effective functioning. By understanding the mechanisms of overload and proactively implementing evidence-based interventions, we can navigate modern demands while maintaining mental clarity and resilience.
References Brain Overload. (n.d.). In an era of relentless information bombardment, our brains are silently screaming for respite. Goleman, D., & Davidson, R. J. (2017). Altered traits: Science reveals how meditation Change your mind, brain, and body. Avery. HEAL. (n.d.). A simple way to offset your brain’s negativity bias. Kappas, J. (n.d.). Theory of Mind. The mind is divided into four areas; all of which must be affected to enter the state of hypnosis. Psychologs Magazine. (2024, March 7). Cognitive overload: Causes, symptoms and coping strategies. Psychologs Magazine. https://psychologs.com/cognitive-overload- causes-symptoms-and-coping-strategies/ Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown and Company. Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner. When the brain is overloaded. (n.d.). When the brain’s power grid is overloaded, so the result is like summer in the city when everyone’s running an air conditioner—the lights flicker and then go out.
Yoga has become an increasingly popular practice in recent years, embraced for its ability to strengthen the body and calm the mind. Yet many busy, stressed-out people struggle to feel comfortable in a fast-paced, intense yoga class. If this sounds familiar, restorative yoga may be the perfect solution. This gentle, introspective practice can profoundly benefit your mental, emotional, spiritual, and physical well-being.
In restorative yoga, students use props like blankets, bolsters, and blocks to support the body in restful poses. The poses are held for 5 minutes or more, allowing deep muscular release. Whereas power yoga seeks to challenge your endurance and flexibility, restorative yoga invites you to relax and let go.
Restorative yoga’s long holds and passive nature trigger the parasympathetic nervous system, slowing breathing, lowering blood pressure, and inducing a sense of calm. This makes it an excellent antidote to anxiety and stress. Restorative yoga encourages mindfulness, drawing your awareness to sensations in your body and the quality of your breath. This meditation-like contemplation can provide emotional healing by alleviating feelings like anger, grief, and depression.
On a spiritual level, restorative yoga allows you to open your heart to a sense of inner peace and transcendence. It provides space to restore energy, gain insight into challenges, and reconnect with your true self. The introspective quietude of this practice enables you to go inward and experience the vastness within.
Physically, restorative yoga promotes healing in numerous ways. The deep relaxation response it evokes releases muscle tension and encourages natural alignment. This can alleviate chronic pain and improve flexibility. Restorative postures also activate the lymphatic system, enhancing immunity. As you release physical holding patterns, energy flows more freely through your body, bringing vitality.
In our hurried, pressure-filled world, restorative yoga offers permission to slow down and be nurtured. Restorative yoga can facilitate healing on every level through gentle opening, mindful stillness, and body-centered awareness. Give yourself the gift of this rejuvenating practice and observe its power to restore your natural health and wholeness.
To a Continuous Healing and Transformative Journey, Kevin
Journaling (or keeping writings or diaries) is an ancient tradition that dates back to at least the 10th century in Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity, and other famous figures for their own purposes. Oscar Wilde, a 19th-century playwright, said, “I never travel without my diary. One should always have something sensational to read on the train.”
Health Benefits
Contrary to popular belief, our forefathers (and mothers) did know a thing or two. There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, thus reducing the impact of these stressors on your physical health.
Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain can create, intuit, and feel. In sum, writing removes mental blocks and allows you to use your brainpower to better understand yourself, others, and the world around you. Begin journaling and begin experiencing these benefits:
Clarify your thoughts and feelings. Do you ever seem all jumbled up inside, unsure of what you want or feel? Jotting down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.
Know yourself better. By writing routinely, you will learn what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you—important information for your emotional well-being.
Reduce stress. Writing about anger, sadness, and other painful emotions helps to release their intensity. You will feel calmer and better able to stay in the present.
Solve problems more effectively. Typically, we problem-solve from a left-brained, analytical perspective. But sometimes, the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities and affords the opportunity for unexpected solutions to seemingly unsolvable problems.
Resolve disagreements with others. Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. You may come up with a sensible resolution to the conflict.
In addition to these tremendous benefits, keeping a journal allows you to track patterns, trends, and improvement and growth over time. When circumstances appear insurmountable, you can reflect on dilemmas you have since resolved.
Buy a Journal and get writing. It will support and improve the work you are doing with your therapist;-)
Your future shrinks or expands in relation to the strength of your connections. Depth of connection determines breadth of influence. 3 dangers of disconnection Disconnected leaders: Feel blindsided and violated by negative feedback. Disconnection gives birth to feelings of persecution. Come off as uncaring. Disconnected leaders can’t see the negative impact of their behavior […]
Unresolved, unacknowledged feelings can lead us into anxiety, arguments and worse. Some educators believe it’s time to give our kids emotional instruction along with their ABCs. Who taught you how to identify and manage your emotions, how to recognize them when they arose and navigate your way through them? For many adults, the answer is:…
Balance Your Health 