Health

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 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

February 26, 2016

Adversity

Eagle Crag Header

Each person’s peace and happiness, both now and long term, may depend largely on his or her responses to the trials of life.

Adversity and trials come from different sources. (1)Trials may come as a result or consequence of a person’s own decisions and actions. These trials can be avoided through learning from mistakes and taking the right actions. (2)Other trials are simply a natural part of life and are not a result of any poor decisions and in fact may come at times when people are doing their best. For example, people may experience trials in times of sickness, uncertainty, or from the deaths of loved ones. (3)Adversity may sometimes come because of others’ poor choices, hurtful words, and actions.

How we face adversity will determine the long term outcome of such trials. When we ask questions like “Why does this have to happen to me? Why do I have to suffer this now? What have I done to deserve this?” These questions have the power to dominate our thoughts. Such questions can overtake our vision, absorb our energy, and deprive ourselves of the experiences and insights we need to learn and grow from trials and tribulation. Rather than responding in this way, people should consider asking questions such as, “What am I to do? What am I to learn from this experience? What am I to change? Whom am I to help? How can I remember my many blessings in times of trial?”

Different kinds of adversity require different responses. If a person’s trials come because of their own poor choices, he or she should (1) correct the behavior and humbly seek to learn from their mistakes. Remember weakness is not sin. Remorse should be resolved not turned into shame. People who are stricken with illness or other trials may simply need to be (2) patient, positive, and faithful. People who suffer because of others’ words or actions should (3) not take it personally and work toward forgiving those who have offended them, so that the negative energy of anger does not cause more damage than the original offense itself. Victims of abuse however should seek help immediately and set boundaries to prevent future abuse.

December 13, 2013

Oxytocin

Oxytocin

Oxytocin is a safe and potent supplement based on the naturally occurring hormone Oxytocin. It has far reaching benefits for the body and mind, including the ability to enhance emotional connection and experiences. Oxytocin for men assists emotional bonding as well as balanced moods. Oxytocin can give a sense of well-being and relaxation to both women and men, lowering anxiety and elevating moods.

The hormone Oxytocin is probably best known for its role in childbirth and breastfeeding, although research has established that Oxytocin can help forge deep connections with our partners, our children, our friends and even our pets.

Oxytocin however, is more than merely a male or female hormone. It plays many roles for men, and in women is an essential hormone released throughout their lives in certain conditions and scenarios linked with love, affection, and peace.

A naturally occurring hormone in our body

Oxytocin is produced by the hypothalamus – the almond sized region of the brain located close to the brain stem that links the nervous system to the endocrine system via the pituitary gland. It’s released either via the pituitary gland straight into the bloodstream or to other parts of the brain and the spinal cord.

In childbirth, Oxytocin plays a vital role in triggering and regulating uterine contractions. If the contractions aren’t substantial enough, in a lot of cases Oxytocin is administered to help stimulate these contractions. Not only does this have a physical effect, but Oxytocin is a known as a ‘bonding hormone’ – ensuring that the mother starts to care for her young the moment after giving birth. The emotional and maternal reaction is heightened by the hormone, and the effects establish a bond between mother and baby.

Oxytocin also features in breast feeding. By helping the mother to relax, it allows milk to flow to feed her baby. Through this, scientists and doctors started to take note, as the relaxing and wellbeing effects became apparent.

Research also revealed that Oxytocin plays a huge role in the non-procreative aspects of sex. Both women and men release the Oxytocin hormone during lovemaking – and not only during orgasm. It also appears to be responsible for causing orgasms in the first place.

Some effects of Oxytocin

Connectedness and intimacy can cause a chain reaction within the body, including the release of endorphins and testosterone, which results in both biological and psychological arousal.

Oxytocin’s further health and wellbeing benefits

Using Oxytocin can also help regulate sleep patterns, and have a calming effect. Research is ongoing but observation seems to cite Oxytocin’s health giving benefits lying in its ability to counteract stress and the effects of the stress hormone cortisol. Nearly every disease and condition is aggravated by stress; anything that can help counteract the stress is therefore useful.

Oxytocin has a clear physical and emotional power. Not only does the hormone increase connectedness and belonging in men and women, it has the natural ability to generate meaningful bonds, calm and in turn increase personal wellbeing.

Oxytocin can be used to balance the brain during recovery and assists in reconnecting to self and others.

http://www.balancehealthsystems.com

 

October 10, 2013

Physical Health Leads the WAY

Balance Health Systems believes as physical health is restored, mental processes shift, emotions are released, and self-reclamation occurs. Patients acquire a new awareness and can take the right actions & gain empowering new behavior patterns. Better life strategies get better results, which motivates the permanent adoption of a healthier lifestyle. This supports a balanced life and continued long-term improvement of health, autonomy, growth, and contribution. Meaning and light returns.

The BHS Progressive Social Detoxification, is a medically managed alternate titration from drugs or alcohol along with nourishment & rejuvenation protocols that are customized specifically to your needs. Our system will change brain and body chemistry, restoring cellular and system balance, reclaiming and resetting a healthy homeostasis.

Recovery Support Programs are integrated medical care packages that include evidence-based traditional and complementary treatments to support healing from common co-occurring health conditions such as:

Mood Disorders, Anxiety Disorders, ADHD, PTSD, Memory Issues, Chronic Health Problems, Auto Immune Disorders, Chronic Pain, Headaches, Insomnia and much more.

Neural Re-patterning Programs™ are a scientific approach to Neuro-Electro-Chemical Brain and Body Balance & Health. These Programs combine multiple treatment approaches proven to have positive powerful life-changing behavioral results.

Our focus not only addresses the brain, but also helps restore the mind and body to their most natural, balanced, relaxed, and resourceful state. Body work including massage, acupuncture, and other modalities combined with infrared sauna, photo-tonic therapy, and hyperbaric chamber treatments accelerate the healing transition.

Call today and you can talk to an intervention and recovery specialist within minutes.

If you feel like you need support right away, please call now 435-574-9120

• Private and confidential

All communications with your intervention coach are held in strictest confidence

• A welcoming environment

Beautiful, comfortable & homey facility creates a pleasant therapeutic environment

• Convenient location

We’re 10 minutes from the St. George Airport and 1 hour and 20 minutes from the McCaran   International Airport in Las Vegas, Nevada

Live Alive!

October 10, 2013

Balance Your Health

DETOX, REJUVENATE, THEN TAKE YOUR

HEALTH AND FITNESS TO THE NEXT LEVEL!

Whether you’re struggling with addiction or other chronic health conditions, or just can’t shake the feeling that there should be more to life, the Balance Health Systems Programs at the Institute of Balanced Health can help. We provide a caring environment in which you can identify and explore those issues that may be getting in the way of a more rewarding home life and career, or of more fulfilling relationships. The goal is to help provide you with the insights and tools you need to move beyond old, limiting beliefs and behaviors.

As physical health is restored, mental processes shift, emotions are released, and self-reclamation occurs. Patients acquire a new awareness and can take the right actions & gain empowering new behavior patterns. Better life strategies get better results, which motivates the permanent adoption of a healthier lifestyle. This supports a balanced life and continued long-term improvement of health, autonomy, growth, and contribution. Meaning and light returns.

“Live Alive“


Call 435-574-9120 today to learn more or to book an assessment consultation.

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