June 17, 2025

Beyond Self-Esteem

Why Self-Compassion is the Healthier Path to Self-Worth

The American Dream of Feeling Special Has Become a Nightmare of Comparison

We live in a culture obsessed with being exceptional. From the participation trophies of our youth to the carefully curated highlight reels of social media, Americans have been told for decades that feeling good about ourselves requires being better than others. This isn’t an accident—it’s the direct result of what researchers now call “the self-esteem movement,” a uniquely American construct that has fundamentally misunderstood what it means to have healthy self-regard.

As someone who has spent years studying human psychology and wellness, I’ve witnessed firsthand how this pursuit of high self-esteem has created more problems than it has solved. The good news? There’s a better way forward, one rooted in ancient wisdom but validated by modern science: self-compassion.

The Rise and Fall of the Self-Esteem Movement

To understand why self-esteem became so central to American psychology, we need to go back to its origins. The identification of self-esteem as a distinct psychological construct has its origins in the work of philosopher and psychologist William James, published in 1890 (Neff, 2011). However, it wasn’t until the late 20th century that self-esteem became a cultural obsession.

The pivotal event was California legislator John Vasconcellos (Democrat) steering a bill through the legislature and securing the Republican governor’s signature to establish a California Task Force to Promote Self-Esteem and Personal and Social Responsibility or the “Self-esteem Commission” in 1986 (Cuban, 2019). In his vision, self-esteem was the key to problems such as violence, crime, alcohol and drug abuse, welfare dependency, teenage pregnancy, academic failure, recidivism, and child and spousal abuse (Pacific Research Institute, 2022).

This well-intentioned movement promised that if we could just make people feel better about themselves, we could solve society’s problems. “Toward a State of Esteem” became the best-selling state document of all time, at 60,000 copies. More than 40 of California’s 58 counties formed self-esteem task forces (Pacific Research Institute, 2022).

But here’s what happened instead: we created a generation that confuses feeling special with being valuable, that mistakes external validation for internal worth, and that crumbles when reality doesn’t match their inflated self-image.

The Dark Side of the Self-Esteem Obsession

Research has revealed the troubling consequences of pursuing high self-esteem. Later research indicated that inflating students’ self-esteem has no positive effect on grades, and one study even showed that inflating self-esteem by itself can actually decrease grades (New World Encyclopedia, n.d.). Even more concerning, self-esteem (but not self-compassion) was positively associated with narcissism (Wikipedia, 2024).

The fundamental problem with self-esteem as typically pursued is that it requires us to feel special and above average. This creates what psychologists call “contingent self-worth”—our value depends on our performance, appearance, or social approval. We feel good about ourselves when we succeed, we feel bad about ourselves when we fail… So you might say self-esteem is a fair-weather friend (Mount Sinai, n.d.).

This contingent nature of self-esteem drives several destructive behaviors:

Social Comparison: To maintain high self-esteem, we must constantly measure ourselves against others, creating jealousy, competition, and disconnection.

Defensive Aggression: When our inflated self-image is threatened, we often lash out rather than reflect.

Avoidance of Challenge: To protect our self-esteem, we may avoid situations where we might fail or look bad.

External Validation Addiction: We become dependent on others’ approval to feel okay about ourselves.

As clinical psychologist Dr. Kristin Neff observes, the biggest problem with self-esteem is that it tends to be contingent. In other words, we only feel good about ourselves when we succeed or when we look the way we want to look or when people like us, but you know, what happens when things don’t go our way? (No Small Endeavor, n.d.).

Self-Compassion: The Unconditional Alternative

Self-compassion offers a radically different approach to self-regard—one that doesn’t require us to be perfect, special, or better than others. Self-compassion entails three main components: (a) self-kindness—being kind and understanding toward oneself in instances of pain or failure rather than being harshly self-critical, (b) common humanity—perceiving one’s experiences as part of the larger human experience rather than seeing them as separating and isolating, and (c) mindfulness—holding painful thoughts and feelings in balanced awareness rather than over-identifying with them (Neff, 2003).

Self-Kindness: Treating Yourself as You Would a Friend

The first component involves extending the same warmth and understanding to ourselves that we would naturally offer a good friend facing difficulties. In short, showing self-kindness means treating our worth as unconditional even when we fall short of our own expectations (Positive Psychology, 2019).

Most of us have a harsh inner critic that says things we would never say to someone we care about. Self-kindness means speaking to ourselves with the same gentleness we would use with a child who has made a mistake.

Common Humanity: You’re Not Alone in This

Perhaps the most revolutionary aspect of self-compassion is its recognition that suffering, failure, and imperfection are part of the shared human experience. The very definition of being “human” means that one is mortal, vulnerable and imperfect. Therefore, self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience – something that we all go through rather than being something that happens to “me” alone (UNC, n.d.).

This stands in stark contrast to the self-esteem movement’s emphasis on being special or above average. Self-compassion says: “You don’t need to be perfect or extraordinary to be worthy of love and respect. You’re valuable simply because you’re human.”

Mindfulness: Seeing Clearly Without Judgment

The third component involves observing our thoughts and emotions with balanced awareness—neither suppressing them nor being overwhelmed by them. Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them (UNC, n.d.).

This mindful awareness allows us to acknowledge our pain without being consumed by it, creating space for healing and growth.

The Science of Self-Compassion

The research on self-compassion is compelling. Self-compassion offers the benefits of self-esteem without the pitfalls. So it’s associated with strong mental health but it’s not associated with narcissism or constant social comparison or ego defensive aggression (Singjupost, 2023).

Studies have consistently shown that self-compassion provides:

  • Greater emotional resilience and stability than self-esteem
  • Less narcissism and ego-defensiveness
  • More stable feelings of self-worth that don’t fluctuate based on external circumstances
  • Stronger motivation for personal growth and learning
  • Better relationships and social connectedness

In general, the research suggests that self-compassion offers most of the benefits of high self-esteem, with fewer downsides (PMC, n.d.). Research is presented which shows that self-compassion provides greater emotional resilience and stability than self-esteem, but involves less self-evaluation, ego-defensiveness, and self-enhancement than self-esteem (ResearchGate, 2011).

Worth as Inherent, Not Earned

One of the most liberating aspects of self-compassion is its recognition that human worth is inherent, not earned. Self-worth refers to the inherent value and dignity one holds for themselves, independent of external achievements or validation. It involves recognizing one’s worthiness of love, respect, and happiness, regardless of circumstances or opinions from others (Positive Psychology, 2018).

This understanding stands in direct opposition to the American cultural narrative that says we must achieve, accumulate, or accomplish something to be valuable. Self-compassion recognizes that our worth comes from our shared humanity, not our performance.

With self-compassion we don’t need to be perfect or better than anyone else to feel good about ourselves, we just need to be a flawed human being like everyone else (self-compassion.org, 2011). This recognition frees us from the exhausting treadmill of trying to maintain an image of specialness and allows us to focus on growth, connection, and contribution.

The Path Forward: Acceptance, Understanding, and Self-Love

Moving from a self-esteem mindset to a self-compassion approach requires three fundamental shifts:

1. From Judgment to Acceptance

Instead of constantly evaluating ourselves as good or bad, successful or unsuccessful, we learn to accept ourselves as works in progress. This doesn’t mean becoming complacent; it means creating a foundation of unconditional worth from which we can grow.

2. From Isolation to Understanding

Rather than seeing our struggles as evidence that something is wrong with us, we recognize them as part of the human experience. This shift from “Why me?” to “This is part of life” transforms our relationship with difficulty.

3. From Criticism to Love

We replace the harsh inner critic with a kind inner friend—someone who supports us through challenges and celebrates our efforts, not just our outcomes.

The Ripple Effects of Self-Compassion

When we cultivate self-compassion, the benefits extend far beyond our own well-being:

Better Relationships: Research shows that self-compassionate people are more giving and supportive to others in relationships (self-compassion.org, 2011). When we’re not constantly defending our ego or seeking validation, we can show up more fully for others.

Enhanced Growth: Self-compassionate individuals do not berate themselves when they fail, they are more able to admit mistakes, modify unproductive behaviors and take on new challenges (PMC, n.d.). This creates a mindset of continuous learning rather than self-protection.

Greater Purpose and Meaning: When our worth isn’t contingent on external achievements, we’re free to pursue what truly matters to us rather than what we think will make us look good.

Improved Resilience: Self-compassion provides a much more stable sense of self-worth than self-esteem does, because it’s there for you precisely when you fail (Singjupost, 2023).

Conclusion: A New American Dream

It’s time to let go of the American obsession with being special and embrace something far more powerful: being human. The self-esteem movement promised that feeling good about ourselves would solve our problems, but it actually created new ones by tying our worth to external validation and comparative superiority.

Self-compassion offers a different path—one that recognizes our inherent worth as human beings while providing the emotional stability and motivation we need to grow, contribute, and thrive. It doesn’t promise that we’ll never fail or feel pain, but it guarantees that we’ll never face these challenges alone.

The journey from self-esteem to self-compassion isn’t just a personal transformation; it’s a cultural shift toward a more connected, resilient, and genuinely fulfilling way of being human. In a world that constantly tells us we’re not enough, self-compassion whispers the truth: you already are.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

Cuban, L. (2019, April 19). Whatever happened to the self-esteem movement? Larry Cuban on School Reform and Classroom Practice. https://larrycuban.wordpress.com/2019/04/19/whatever-happened-to-the-self-esteem-movement/

Mount Sinai. (n.d.). The fierce side of self-compassion – Dr. Kristin Neff. Mount Sinai Health System. https://www.mountsinai.org/about/newsroom/podcasts/road-resilience/archive/self-compassion

Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101. https://doi.org/10.1080/15298860309032

Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12. https://doi.org/10.1111/j.1751-9004.2010.00330.x

New World Encyclopedia. (n.d.). Self-esteem. https://www.newworldencyclopedia.org/entry/Self-esteem

No Small Endeavor. (n.d.). Self-compassion: Kristin Neff. https://www.nosmallendeavor.com/self-compassion-kristin-neff

Pacific Research Institute. (2022, July 7). 20 years later: Self esteem movement was utopian hucksterism. https://www.pacificresearch.org/20-years-later-self-esteem-movement-was-utopian-hucksterism/

PMC. (n.d.). The role of self-compassion in development: A healthier way to relate to oneself. PubMed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790748/

Positive Psychology. (2018, November 6). What is self-worth & how do we build it? https://positivepsychology.com/self-worth/

Positive Psychology. (2019, June 2). How to practice self-compassion: 8 techniques and tips. https://positivepsychology.com/how-to-practice-self-compassion/

ResearchGate. (2011, January 4). Self-compassion, self-esteem, and well-being. https://www.researchgate.net/publication/227528671_Self-Compassion_Self-Esteem_and_Well-Being

self-compassion.org. (2011, March 22). What is self-compassion? https://self-compassion.org/what-is-self-compassion/

Singjupost. (2023, September 20). Kristin Neff: The space between self-esteem and self compassion at TEDxCentennialParkWomen. https://singjupost.com/kristin-neff-the-space-between-self-esteem-and-self-compassion-at-tedxcentennialparkwomen-transcript/

UNC. (n.d.). The three components of self-compassion. Program on Mindfulness & Self-Compassion for Families. https://selfcompassion.web.unc.edu/what-is-self-compassion/the-three-components-of-self-compassion/

Wikipedia. (2024). Self-esteem. https://en.wikipedia.org/wiki/Self-esteem

May 19, 2025

A Path to Peace

Love Is Letting Go of Fear: A Path to Peace and Emotional Resilience

In a world often characterized by stress, anxiety, and conflict, the timeless wisdom found in Gerald Jampolsky’s “Love Is Letting Go of Fear” offers a refreshing perspective on creating inner peace. This seminal work, first published in 1979, resonates with readers seeking emotional freedom and authentic connection. Let’s explore how Jampolsky’s principles align with other philosophical traditions and contemporary psychological approaches to cultivate peace and nurture life-affirming emotional states.

The Core Message: Choosing Love Over Fear

At its heart, Jampolsky’s work presents a simple yet profound premise: We operate from one of two emotional states—love or fear. These states are mutually exclusive; when we choose love, fear dissipates. Jampolsky, influenced by A Course in Miracles, suggests that fear-based thinking manifests as judgment, attack, and self-protection, while love-based consciousness expresses forgiveness, compassion, and peace (Jampolsky, 1979).

This binary framework echoes ancient wisdom traditions. In Buddhist philosophy, suffering (dukkha) arises from attachment and aversion – essentially fear-based responses to life’s impermanence. The antidote is loving-kindness (metta) and compassion (karuna), which dissolve the boundaries between self and other (Nhat Hanh, 2015).

Forgiveness as a Path to Freedom

Jampolsky emphasizes forgiveness as essential for releasing fear and embracing love. He defines forgiveness not as pardoning wrongdoing, but as relinquishing our investment in grievances. When we hold onto perceived injustices, we remain prisoners of the past, unable to experience the present fully.

This perspective parallels the work of Fred Luskin, whose Stanford Forgiveness Project demonstrates that forgiveness training significantly reduces stress, anger, and physical symptoms of anxiety while increasing optimism and emotional well-being (Luskin, 2003). Luskin describes forgiveness as “the feeling of peace that emerges as you take your hurt less personally, take responsibility for how you feel, and become a hero instead of a victim in the story you tell.”

The Mind-Body Connection

The physiological impact of choosing love over fear is well-documented. When we operate from fear, our sympathetic nervous system activates, triggering the stress response and releasing cortisol and adrenaline. Prolonged states of fear compromise immune function and contribute to numerous health problems (Sapolsky, 2004).

Conversely, love-based emotions activate the parasympathetic nervous system, releasing oxytocin and promoting relaxation, healing, and connection. Barbara Fredrickson’s research supports this through her “broaden-and-build” theory of positive emotions, demonstrating that positive emotional states expand our awareness and build enduring personal resources (Fredrickson, 2013).

Integration with Contemporary Approaches

Several modern therapeutic modalities align with Jampolsky’s philosophy:

Acceptance and Commitment Therapy (ACT)

ACT, developed by Steven Hayes, emphasizes psychological flexibility and accepting complex thoughts and feelings rather than fighting them. This acceptance creates space for values-driven action and authentic connection, moving from fear-based resistance to love-based engagement (Hayes et al., 2006).

Internal Family Systems

Richard Schwartz’s Internal Family Systems model conceptualizes the mind as containing multiple sub-personalities or “parts,” often formed in response to painful experiences. The model focuses on accessing the “Self” – a compassionate, curious core presence reminiscent of Jampolsky’s love-based consciousness – to heal wounded parts (Schwartz, 2001).

Self-Compassion

Kristin Neff’s work on self-compassion provides practical applications of extending love toward oneself. She identifies three components of self-compassion: self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus over-identification with painful thoughts and feelings (Neff, 2011). These components mirror Jampolsky’s practices for releasing self-criticism and recognizing our fundamental connectedness.

Practical Applications for Cultivating Peace

Drawing from Jampolsky and complementary approaches, these practices can foster peace and emotional resilience:

Present-Moment Awareness

Fear often concerns the future or past, while love exists in the present. Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) offers structured practices for returning to the present moment, where peace naturally arises (Kabat-Zinn, 2013).

Gratitude Practice

Robert Emmons’ research demonstrates that gratitude interventions significantly increase well-being and positive emotions while reducing negative states like envy and resentment (Emmons & McCullough, 2003). Gratitude shifts attention from what we fear losing to what we love having.

Service to Others

Jampolsky’s Center for Attitudinal Healing was founded on the principle that helping others accelerates our own healing. This aligns with findings that altruistic behaviors activate reward centers in the brain and decrease focus on personal distress (Post, 2005).

Question Fear-Based Thoughts

Byron Katie’s “The Work” offers a direct method for identifying and questioning stressful thoughts. By asking four questions about our fear-based beliefs, we can experience the freedom from seeing beyond our limiting stories (Katie, 2002).

Building Resilient Communities Through Love-Based Principles

The implications of Jampolsky’s philosophy extend beyond individual well-being to community and societal transformation. When individuals practice shifting from fear to love, the collective impact can be profound.

Restorative justice movements exemplify this approach, focusing on healing harm rather than punishment. By bringing together those who have caused harm with those affected by it in facilitated dialogue centered on accountability, repair, and reintegration, these practices embody the principles of forgiveness and connection essential to love-based consciousness (Zehr, 2015).

Similarly, nonviolent communication, developed by Marshall Rosenberg, offers a framework for expressing ourselves honestly while receiving others empathically, transforming potential conflict into connection (Rosenberg, 2015). This approach dissolves the fear-based need to defend, attack, or withdraw, creating space for authentic relationships.

Conclusion: The Ongoing Journey

The journey from fear to love is not a one-time transformation but a continuous practice. As Jampolsky reminds us, each moment presents a new opportunity to choose peace over conflict, connection over separation, and love over fear. By integrating these principles with complementary wisdom from psychology, neuroscience, and contemplative traditions, we develop greater capacity for emotional resilience and authentic presence.

The message remains clear in a world that often seems defined by division and uncertainty: when we release fear, love emerges naturally as our default state. In that state, we discover not only personal peace but also the potential for healing our collective wounds and creating more compassionate communities.

Kevin Brough / Ascend Counseling and Wellness / http://www.ascendcw.com / 435.688.1111

References

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Fredrickson, B. L. (2013). Positive emotions broaden and build. Advances in Experimental Social Psychology, 47, 1-53.

Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1-25.

Jampolsky, G. G. (1979). Love is letting go of fear. Celestial Arts.

Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam Books.

Katie, B. (2002). Loving what is: Four questions that can change your life. Harmony Books.

Luskin, F. (2003). Forgive for good: A proven prescription for health and happiness. HarperOne.

Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow.

Nhat Hanh, T. (2015). The heart of the Buddha’s teaching: Transforming suffering into peace, joy, and liberation. Harmony Books.

Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66-77.

Rosenberg, M. B. (2015). Nonviolent communication: A language of life. PuddleDancer Press.

Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Holt Paperbacks.

Schwartz, R. C. (2001). Introduction to the internal family systems model. Trailheads Publications.

Zehr, H. (2015). The little book of restorative justice. Good Books.

May 13, 2025

What Do You Really Want?

What Do You Really Want? Step Through Your Self-Imposed Limitations

As a counselor, I’ve witnessed countless individuals struggle with a simple question: “What do you really want?” This deceptively straightforward inquiry often reveals layers of internal barriers that keep us from pursuing our authentic desires and living fulfilling lives.

The Two Questions That Change Everything

Success coach Michael Neill (2023) suggests that all personal transformation boils down to two essential questions:

  1. What do you want?
  2. What stops you?

While these questions appear simple, the answers often reveal complex psychological patterns rooted in our unconscious beliefs and learned behaviors.

Why “What Do You Want?” It Is So Hard to Answer

Many clients come to me unable to articulate their genuine desires. This difficulty isn’t laziness or lack of self-awareness—it results from deep-seated psychological barriers. Virginia Satir (1988), one of the founding figures of family therapy, identified how early family dynamics create “life positions” that determine our sense of worth and possibility.

Common barriers include:

  • Fear of disappointment: “If I don’t want it, I can’t be hurt by not getting it.”
  • Unworthiness beliefs: “I don’t deserve what I really want.”
  • Social conditioning: “Good people don’t want selfish things.”
  • Fear of success: “What if getting what I want changes me in ways I don’t like?”

The Script That Writes Your Life

Fritz Perls (1973), founder of Gestalt therapy, introduced how we internalize “scripts” that govern our behavior. These scripts—collections of beliefs, assumptions, and behavioral patterns—are formed through various learning mechanisms:

Primary Learning Channels

  1. Direct Experience: Our first-hand encounters shape our understanding of what’s possible (Bandura, 1977)
  2. Behavioral Conditioning: We repeat behaviors that receive positive reinforcement (Skinner, 1974)
  3. Social Modeling: We unconsciously adopt the beliefs and behaviors of those around us (Bandura, 1986)
  4. Hypnotic Suggestion: Repeated messages, particularly from authority figures, become deeply embedded (Erickson, 1980)

Milton Erickson’s groundbreaking work in clinical hypnosis revealed how our unconscious mind processes and stores these experiences, creating automatic patterns that influence every aspect of our lives (Haley, 1973).

The Power of Limiting Beliefs

Research in cognitive psychology demonstrates that our beliefs shape our reality (Beck, 1976).

Gregory Bateson’s (1972) work on systems thinking shows how these belief systems create self-perpetuating cycles—when we believe something is impossible, we unconsciously gather evidence to support that belief.

The most common limiting beliefs I encounter in practice include:

  • “I’m not smart/talented/worthy enough.”
  • “Success isn’t meant for people like me.”
  • “If I succeed, I’ll lose connection with others.”
  • “I need to struggle to deserve good things.”

Transforming Your Inner Script

The good news? These scripts aren’t permanent. We can rewrite our internal programming based on the principles established by pioneers like Robert Dilts (1990) and Chloe Madanes (1990). Here’s how:

Clarifying Questions for Self-Discovery

  • What would you want if failure weren’t possible?
  • What would you pursue if you knew others’ approval wasn’t necessary?
  • How would your life look if you woke up tomorrow with your deepest desires fulfilled?
  • What are you afraid would happen if you got what you truly want?

The Mirror Technique

One powerful exercise examines the question: “How are you already getting exactly what you want?” Often, our current circumstances reflect unconscious desires for safety, familiarity, or avoiding responsibility—even when we consciously claim to want something different.

Beyond Belief: Your Authentic Self

Marianne Williamson’s observation resonates deeply: “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.” This fear of our own power often keeps us playing small, stuck in scripts written by others rather than authors of our own stories.

Taking the First Step

Recognizing these patterns is the beginning of transformation. If you find yourself stuck in old scripts, unable to clarify what you truly want, or paralyzed by limiting beliefs, remember that change is possible. Sometimes the most courageous act is reaching out for support.

At Ascend Counseling and Wellness in Southern Utah, we create a safe space to explore these deep questions without judgment. Together, we can identify the scripts that no longer serve you and begin writing a new story that honors your authentic desires and unlocks your true potential.

Your journey toward clarity and fulfillment begins with a question: What do you really want? The answer may surprise you.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

Bandura, A. (1977). Social learning theory. Prentice-Hall.

Bandura, A. (1986). Social foundations of thought and action: A social cognitive theory. Prentice-Hall.

Bateson, G. (1972). Steps to an ecology of mind. Ballantine Books.

Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.

Dilts, R. (1990). Changing belief systems with NLP. Meta Publications.

Erickson, M. H. (1980). The collected papers of Milton H. Erickson on hypnosis (Vol. 1-4). Irvington Publishers.

Haley, J. (1973). Uncommon therapy: The psychiatric techniques of Milton H. Erickson, M.D. Norton.

Madanes, C. (1990). Sex, love, and violence: Strategies for transformation. Norton.

Neill, M. (2023). The inside-out revolution. Hay House.

Perls, F. (1973). The Gestalt approach and eye witness to therapy. Science and Behavior Books.

Satir, V. (1988). The new peoplemaking. Science and Behavior Books.

Skinner, B. F. (1974). About behaviorism. Knopf.

Contact Ascend Counseling and Wellness to begin your transformation journey, for support in clarifying your desires and overcoming limiting beliefs.

Kevin Brough / Ascend Counseling and Wellness / 435.688.1111

May 1, 2025

Creating Balance

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
  • Visualization: Spend 5 minutes daily imagining yourself handling challenging situations calmly
  • 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.

Thank you,

     Kevin Brough

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

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April 26, 2025

Strive for Second Order Change

First and Second Order Change

(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.

Cheers!! To Second Order Changes. KB

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

April 25, 2025

Breaking Free

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.

1. Cognitive-Behavioral Therapy: Restructuring Self-Defeating Thoughts

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:

  1. Identify cognitive distortions: Recognizing patterns like all-or-nothing thinking, catastrophizing, or personalization
  2. Gather evidence: Objectively evaluating the accuracy of negative self-beliefs
  3. 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:

  • Negative thought: “I completely bombed that presentation. Everyone thinks I’m incompetent.”
  • Evidence for: “I stumbled over a few words.”
  • 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”:

  1. Acknowledge suffering: “This is a moment of difficulty.”
  2. Recognize common humanity: “Struggle is part of shared human experience.”
  3. 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:

  1. Complete the free VIA Survey (available at viacharacter.org)
  2. Identify “signature strengths”—their top 5-7 naturally occurring strengths
  3. 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?”

6. Trauma-Informed Approaches: Healing Deeper Wounds

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:

  1. Assessment: Identify specific manifestations of self-doubt (e.g., perfectionism, fear of judgment, avoidance behaviors)
  2. Strategy Selection: Choose 2-3 approaches from this paper that resonate most strongly
  3. Habit Integration: Implement small, consistent practices rather than attempting dramatic changes
  4. Progress Tracking: Monitor changes in thoughts, feelings, and behaviors using journaling or digital tools
  5. 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.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

American Psychological Association. (2023). Stress in America: The impact of stress on American youth.

Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

Germer, C. K., & Neff, K. D. (2019). Teaching the mindful self-compassion program: A guide for professionals. Guilford Publications.

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.

Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality, 77(1), 23-50.

Park, N., Peterson, C., & Seligman, M. E. P. (2004). Strengths of character and well-being. Journal of Social and Clinical Psychology, 23(5), 603-619.

Zessin, U., Dickhäuser, O., & Garbade, S. (2015). The relationship between self‐compassion and well‐being: A meta‐analysis. Applied Psychology: Health and Well‐Being, 7(3), 340-364.

April 24, 2025

Breaking the Cycle

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:

  1. 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).
  2. Psychological transmission: Trauma alters parenting styles, attachment patterns, and family communication, creating environments where children internalize trauma responses (Brave Heart & DeBruyn, 1998).
  3. 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:

  1. Family systems therapy: Approaches that examine intergenerational patterns can help families identify and interrupt trauma transmission (Kerr & Bowen, 1988).
  2. Culturally responsive healing: Recognition of historical trauma has led to culturally specific healing practices that address collective wounds (Gone, 2013).
  3. 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.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

Bowers, M. E., & Yehuda, R. (2016). Intergenerational transmission of stress in humans. Neuropsychopharmacology, 41(1), 232-244.

Brave Heart, M. Y. H., & DeBruyn, L. M. (1998). The American Indian holocaust: Healing historical unresolved grief. American Indian and Alaska Native Mental Health Research, 8(2), 56-78.

Danieli, Y. (1998). International handbook of multigenerational legacies of trauma. Plenum Press.

DeGruy, J. (2005). Post-traumatic slave syndrome: America’s legacy of enduring injury and healing. Uptone Press.

Dekel, R., & Goldblatt, H. (2008). Is there intergenerational transmission of trauma? The case of combat veterans’ children. American Journal of Orthopsychiatry, 78(3), 281-289.

Gone, J. P. (2013). Redressing First Nations historical trauma: Theorizing mechanisms for indigenous culture as mental health treatment. Transcultural Psychiatry, 50(5), 683-706.

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April 14, 2025

The Overwhelmed Mind: Understanding Cognitive Overload Through Kappasinian Theory and Effective Coping Strategies

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:

  1. Difficulty concentrating – Finding it challenging to focus on even simple tasks that don’t require much knowledge (Psychologs Magazine, 2024).
  2. Decreased decision-making ability: Being perplexed and overwhelmed when faced with choices results in diminished capacity to make objective decisions (Psychologs Magazine, 2024).
  3. Impaired memory – Struggling to encode new information and retrieve existing knowledge (Psychologs Magazine, 2024).
  4. Heightened stress and anxiety – Experiencing elevated cortisol levels and physiological stress responses (Psychologs Magazine, 2024).
  5. Reduced performance – Noticing slower reaction times, decreased accuracy, and declining cognitive abilities (Psychologs Magazine, 2024).
  6. Irritability and mood fluctuations – Becoming emotionally fragile, with potential outbursts over minor issues (Brain Overload, n.d.).
  7. 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.

  1. 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.).
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.).
  9. 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).
  10. 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.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com