December 1, 2025

Understanding Your Spiritual Landscape

Understanding Your Spiritual Landscape: How Exploring Beliefs and Resources Supports Healing

Kevin Todd Brough, M.A., MFT

Balance Your Health Blog | Ascend Counseling & Wellness

“The spiritual life does not remove us from the world but leads us deeper into it.” — Henri J.M. Nouwen

In my years of clinical work, I have consistently observed that our spiritual beliefs—whether we identify with a religious tradition, consider ourselves spiritual but not religious, embrace secular humanism, or are still searching—profoundly shape how we experience life’s challenges and opportunities for healing. The research increasingly confirms what many of us intuitively understand: spirituality matters for mental health.

A comprehensive review of over 3,000 empirical studies found that the majority demonstrate positive associations between spiritual and religious beliefs and mental health outcomes, including lower rates of depression, reduced anxiety, and decreased risk of suicide (Koenig, 2012). More recently, a 2023 meta-analysis of randomized controlled trials found that spiritually-integrated therapy was moderately more effective than standard treatments, with effect sizes of .52 at post-treatment and .72 at follow-up (van Nieuw Amerongen-Meeuse et al., 2023).

Yet here is what makes this more nuanced: how we relate to spirituality matters just as much as whether we engage with it. Not all spiritual beliefs support healing—some can actually compound suffering.

Why Understanding Your Spiritual Landscape Matters

As a marriage and family therapist, I recognize that we are whole beings—not just minds to be analyzed or behaviors to be modified. In the LifeScaping System I have developed over two decades, we work with four integrated aspects of the self: Mind, Heart, Body, and Spirit. Each dimension has its own wisdom, needs, and resources. When these aspects work together in harmony—what I call the Congruent Soul—we access a deeper knowing than any single part can provide alone.

The Spirit dimension encompasses our relationship with meaning, purpose, transcendence, and ultimate values. It addresses fundamental questions: Why am I here? What gives my life meaning? How do I make sense of suffering? Is there something greater than myself that I can connect with?

Research from Hinterberger and Walter (2025) confirms that spirituality can serve as a protective factor, enhancing resilience and providing meaning that benefits mental health. However, the relationship is complex. How we conceptualize the divine or transcendent significantly impacts whether spirituality becomes a source of strength or a source of shame and fear.

The Critical Role of How We See the Divine

One of the most clinically significant discoveries in the psychology of religion concerns what researchers call the “God Image”—the internal, often unconscious representation we hold of God, a Higher Power, or Ultimate Reality. This goes beyond what we might say we believe theologically; it reflects how we experience the divine in our hearts and bodies.

A landmark meta-analysis examining 123 unique samples found that positive God representations—viewing God as loving, compassionate, and trustworthy—are consistently associated with psychological well-being. At the same time, authoritarian or punishing God images correlate with mental health symptoms (Stulp et al., 2019). This finding has profound implications for therapy.

Consider the difference between the two internal frameworks:

Accepting/Loving God Image: A person who experiences God as fundamentally loving, gracious, and compassionate can draw on this relationship for comfort, forgiveness, and hope during difficult times. Their spirituality becomes a wellspring of resilience.

Punishing God Image: A person who experiences God as judgmental, critical, and focused on punishment may live with chronic guilt, shame, and fear. Rather than finding comfort in their faith, they may feel constantly inadequate—never measuring up to impossible standards.

Research by Bradshaw et al. (2010) demonstrated that secure attachment to God is inversely associated with psychological distress, while anxious attachment to God correlates with increased distress. Silton et al. (2013) found that belief in a punitive God was significantly associated with increased social anxiety, paranoia, obsession, and compulsion, while faith in a benevolent God was associated with reductions in these same symptoms.

The therapeutic implications are significant. As Currier and colleagues found in their work with veterans, those who were struggling spiritually—feeling that their difficulties were punishment from God—were less likely to benefit from treatment (Currier et al., 2015). Conversely, those who reported increases in benevolent representations of God over the course of treatment had better clinical outcomes.

Introducing the Spiritual Resources & Beliefs Inventory

To help clients explore this vital dimension of their lives, I developed the Spiritual Resources & Beliefs Inventory as part of the VisionLogic Therapeutic Tools suite within the LifeScaping System. This assessment is designed to honor all spiritual paths—whether you identify with a specific religious tradition, consider yourself spiritual but not religious, embrace secular humanism, or are still searching for what resonates with you.

The inventory explores seven key areas:

1. Spiritual Identity and Background

Understanding how you currently identify spiritually and how your beliefs have evolved over time. This includes exploring your connection to any faith communities and the traditions that have influenced your spiritual life.

2. Spiritual Practices and Resources

Identifying the practices that currently nourish your spirit—prayer, meditation, time in nature, service, creative expression, gratitude practice, or rituals and ceremonies. We also assess how meaningful these practices are to you and where you might want to deepen your engagement.

3. Core Beliefs and God Image

This is where we explore your current perception of God, Higher Power, or Ultimate Reality. Drawing on validated research approaches, you select descriptors that best capture your experience—whether accepting, punishing, distant, or nonexistent. We also explore what gives your life ultimate meaning, your sense of purpose or calling, and how you make sense of suffering.

4. Spiritual Strengths and Resources

Identifying what sustains you during difficult times—which spiritual resources you can draw upon for resilience. We also explore your spiritual gifts and whether you have had experiences you would describe as transcendent or mystical.

5. Spiritual Challenges and Growth Areas

Acknowledging that spiritual growth often involves struggle, this section gently explores any experiences of religious trauma or spiritual harm, faith struggles or doubt, and “spiritual shadows”—patterns like spiritual bypass, perfectionism, or shame that can distort our spirituality.

6. Integration with Daily Life

Exploring how well your spiritual beliefs integrate with your daily choices and actions. Where are the gaps between what you believe and how you live? What is your typical spiritual response when facing difficulty?

7. Reflection and Future Vision

Synthesizing insights from the assessment and envisioning your spiritual life thriving one year from now. What does that look like? What concrete step could you take toward that vision?

How This Assessment Supports Healing

The Spiritual Resources & Beliefs Inventory serves multiple therapeutic purposes:

Identification of Resources: For many people, spiritual beliefs and practices represent significant but underutilized resources. The assessment helps identify what is already working and can be intentionally strengthened.

Recognition of Barriers: Sometimes spiritual beliefs that were meant to heal instead cause harm—rigid dogmatism, toxic shame, spiritual perfectionism. Naming these patterns is the first step toward transformation.

God Image Exploration: The assessment provides a structured way to explore how you actually experience the divine, not just what you think you should believe. When there is a disconnect between “head knowledge” and “heart knowledge,” as researchers at Rosemead School of Psychology have noted, spiritual struggles often follow (Tisdale et al., 2023).

Integration with Whole-Person Healing: Within the LifeScaping System, this inventory connects to the broader work of integrating Mind, Heart, Body, and Spirit. Spiritual health does not exist in isolation—it influences and is influenced by our emotional regulation, thought patterns, and physical well-being.

Clinical Partnership: The assessment generates a profile that can be shared with your therapist, opening essential conversations about how spiritual factors might be supporting or hindering your therapeutic goals. Research consistently shows that mental health professionals should ask patients about spiritual and religious factors to provide holistic, patient-centered care (Moreira-Almeida et al., 2014).

The Path Forward

Spiritual growth is not about having perfect beliefs or maintaining unwavering faith. It is about honest exploration, gentle self-compassion, and the courage to examine what truly sustains us—and what might need to evolve.

As Rumi wrote, “The wound is the place where the Light enters you.” Sometimes our spiritual struggles are not obstacles to healing but doorways. A God Image that once felt punishing may need to be reimagined. Practices that once nourished us may need to be released so new ones can emerge. And beliefs we inherited may need to become beliefs we have examined and chosen.

The Spiritual Resources & Beliefs Inventory is one tool in this journey of discovery. It does not tell you what to believe—it helps you understand what you already believe, what resources you already have, and where you might want to grow.

If you would like to explore your own spiritual landscape, the inventory is available at www.visionlogic.org/spiritual.html as part of the VisionLogic Therapeutic Tools. Take your time with it. Be honest. And remember—this is a journey, not a destination.

“You are not a drop in the ocean. You are the entire ocean in a drop.” — Rumi

Ascend Counseling and Wellness – ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

Bradshaw, M., Ellison, C. G., & Marcum, J. P. (2010). Attachment to God, images of God, and psychological distress in a nationwide sample of Presbyterians. International Journal for the Psychology of Religion, 20(2), 130–147. https://doi.org/10.1080/10508611003608049

Currier, J. M., Holland, J. M., & Drescher, K. D. (2015). Spirituality factors in the prediction of outcomes of PTSD treatment for U.S. military veterans. Journal of Traumatic Stress, 28(1), 57–64. https://doi.org/10.1002/jts.21978

Hinterberger, T., & Walter, N. (2025). Spirituality and mental health—investigating the association between spiritual attitudes and psychosomatic treatment outcomes. Frontiers in Psychiatry, 15, Article 1497630. https://doi.org/10.3389/fpsyt.2024.1497630

Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. International Scholarly Research Notices: Psychiatry, 2012, Article 278730. https://doi.org/10.5402/2012/278730

Moreira-Almeida, A., Koenig, H. G., & Lucchetti, G. (2014). Clinical implications of spirituality to mental health: Review of evidence and practical guidelines. Revista Brasileira de Psiquiatria, 36(2), 176–182. https://doi.org/10.1590/1516-4446-2013-1255

Silton, N. R., Flannelly, K. J., Galek, K., & Ellison, C. G. (2013). Beliefs about God and mental health among American adults. Journal of Religion and Health, 53(5), 1285–1296. https://doi.org/10.1007/s10943-013-9712-3

Stulp, H. P., Koelen, J., Schep-Akkerman, A., Glas, G., & Eurelings-Bontekoe, E. (2019). God representations and aspects of psychological functioning: A meta-analysis. Cogent Psychology, 6(1), Article 1647926. https://doi.org/10.1080/23311908.2019.1647926

Tisdale, T. C., Key, T. L., Edwards, K. J., & Hancock, T. (2023). Doctrinal and experiential God representations: Spiritual struggle and psychological well-being in seminarians. Journal of Psychology and Theology. Advance online publication.

van Nieuw Amerongen-Meeuse, J. C., Segal, Z., & van der Heijden, P. (2023). The evaluation of religious and spirituality-based therapy compared to standard treatment in mental health care: A multi-level meta-analysis of randomized controlled trials. Psychotherapy Research, 34(3), 339–352. https://doi.org/10.1080/10503307.2023.2241626

About the Author

Kevin Todd Brough, M.A., MFT, is a licensed Marriage and Family Therapist at Ascend Counseling & Wellness / Center for Couples & Families in St. George, Utah. He is the developer of the LifeScaping System and VisionLogic Therapeutic Tools. Kevin integrates evidence-based approaches, including CBT, DBT, ACT, Ericksonian hypnotherapy, and Solution-Focused Brief Therapy, with a holistic understanding of Mind, Heart, Body, and Spirit. His work draws on over two decades of experience teaching personal development and recovery principles.

Learn more at www.visionlogic.org or www.ascendcw.com

November 26, 2025

Finding Your Center

Finding Your Center: How Your Body, Heart, Mind, and Spirit Work Together for Well-Being

By Kevin Todd Brough, M.A., MFT

Have you ever noticed that when you’re stressed, it’s hard to think clearly? Or that when you’re anxious, your body feels tense and your emotions feel overwhelming? This isn’t a coincidence—it’s your body, heart, mind, and spirit all communicating with each other.

For over two decades, I’ve been exploring a simple but powerful idea: when we find a centered place within ourselves—what I call our Vantage Point—and develop the ability to move flexibly between different parts of our experience—what I call Fluid Perspective—we gain access to our whole, integrated self.

The exciting news? Modern research supports what many wisdom traditions have taught for centuries: there’s real science behind finding your center.

What Is a “Vantage Point”?

Imagine standing on a hilltop where you can see the entire landscape below—the valleys, the rivers, the forests, and the paths connecting them. From this elevated position, you can observe everything without being lost in any single area.

Your inner Vantage Point works the same way. It’s a calm, centered place within you from which you can observe your thoughts, feelings, physical sensations, and a more profound sense of meaning—without being overwhelmed by any of them. Different therapy approaches have different names for this:

Wise Mind in Dialectical Behavior Therapy (Linehan, 2015)

The Observing Self in Acceptance and Commitment Therapy (Hayes et al., 2012)

The Self in Internal Family Systems, characterized by calmness, curiosity, clarity, and compassion (Schwartz, 2021)

The fact that so many different approaches point to the same thing suggests this capacity is fundamental to human well-being.

The Four Parts of You

From your Vantage Point, you can observe four essential aspects of your experience:

Mind — Your thoughts, analysis, planning, and problem-solving

Heart — Your emotions, feelings, and relational connections

Body — Your physical sensations, energy, and somatic experience

Spirit — Your sense of meaning, purpose, values, and connection to something larger

Fluid Perspective is the ability to move flexibly between these four areas—to check in with your body, listen to your emotions, engage your thinking, and connect with your deeper values—without getting stuck in any one place.

When all four are working together in harmony, you experience what I call your Whole Soul—a state of integration where you feel unified, clear, and authentically yourself.

The Body: Your Foundation for Finding Center

Here’s something I’ve observed in my clinical work that research thoroughly supports: the body is often the fastest pathway to your Vantage Point.

When your body relaxes and grounds, your emotions naturally begin to calm. When your emotions settle, your mind can find peace and clarity. And when body, heart, and mind come into harmony, you become more open to spirit—to meaning, purpose, and connection.

This isn’t just philosophy—it’s measurable physiology.

What Happens When You Find Your Center

Researchers at the HeartMath Institute have discovered that when we enter a calm, centered state, our heart rhythm changes. Instead of an erratic, jagged pattern, our heart rate variability becomes smooth and wave-like—a state they call coherence (McCraty & Childre, 2010).

During coherence, something remarkable happens: our breathing, heart rhythm, and even brain waves begin to synchronize. Scientists call this entrainment—different systems in your body literally coming into harmony with each other.

The research shows that in this coherent state, we think more clearly, feel more emotionally stable, and experience greater overall well-being. Our body and brain simply work better together (McCraty et al., 2009).

Why Safety Matters

Dr. Stephen Porges’ Polyvagal Theory helps explain why finding your center can feel so difficult when you’re stressed (Porges, 2011). Your nervous system is constantly scanning for safety or threat—usually without your awareness.

When your nervous system detects safety, it activates what Porges calls the “social engagement system”—your heart rate slows, your body relaxes, and you become capable of connection, clear thinking, and calm presence. This is the physiological foundation of your Vantage Point.

When your nervous system detects a threat, it shifts into fight-flight mode (anxiety, racing thoughts) or shutdown mode (numbness, disconnection). In these states, accessing your centered Vantage Point becomes much harder—not because something is wrong with you, but because your biology is doing precisely what it’s designed to do.

The good news? We can learn to signal safety to our nervous system through practices such as slow breathing, grounding, and intentional body awareness.

Does This Really Work? What Research Shows

Yes! Multiple research reviews have found substantial effects for practices that help us regulate our body-heart-mind connection:

A significant analysis found that heart rate variability biofeedback significantly reduces anxiety and stress (Goessl et al., 2017).

Research on body-focused trauma therapy (Somatic Experiencing) shows positive effects on PTSD symptoms and overall well-being (Brom et al., 2017).

Studies on mindfulness meditation show it changes brain activity in ways associated with improved attention and emotional regulation (Hasenkamp & Barsalou, 2012).

In other words, when we practice finding our center, our brains and bodies actually change in measurable, positive ways.

Simple Ways to Find Your Vantage Point

Here are some practices you can start using today:

1. Ground Through Your Body

Feel your feet on the floor. Notice where your body makes contact with the chair. Take a slow breath. This simple practice signals safety to your nervous system.

2. Breathe for Coherence

Slow, rhythmic breathing (about 5-6 breaths per minute) helps your heart rhythm become coherent. Try breathing in for 5 counts, out for 5 counts.

3. Check In With All Four Parts

Ask yourself: What is my body feeling? What emotions are present? What is my mind saying? What does my spirit need?

4. Create an Anchor

Find a word, image, or gesture that represents your centered state. Practice accessing this anchor daily so it becomes easier to find your Vantage Point when you need it most.

5. Practice Self-Compassion

Remember: losing your center is normal and human. The goal isn’t to stay centered all the time—it’s to develop the ability to return to center when you notice you’ve drifted from it.

Your Whole Soul Is Wiser Than Any Part

When we’re stuck in just one part of ourselves—caught in anxious thoughts, overwhelmed by emotion, disconnected from our body, or cut off from meaning—we lose access to our full wisdom.

But when we find our Vantage Point and can move fluidly between mind, heart, body, and spirit, something powerful happens: we access the integrated wisdom of our Whole Soul.

This isn’t about being perfect or never struggling. It’s about developing the capacity to observe your experience with compassion, to listen to all parts of yourself, and to respond from a place of wholeness rather than fragmentation.

The research confirms what many have intuitively known: we are designed for integration. And with practice, we can learn to come home to ourselves.

Ready to explore these concepts further? I work with individuals and couples to develop these capacities within a supportive therapeutic relationship. Contact Ascend Counseling & Wellness to learn more about how therapy can help you find your center and access your Whole Soul.

References

Brom, D., et al. (2017). Somatic experiencing for posttraumatic stress disorder: A randomized controlled outcome study. Journal of Traumatic Stress, 30(3), 304-312.

Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47(15), 2578-2586.

Hasenkamp, W., & Barsalou, L. W. (2012). Effects of meditation experience on functional connectivity of distributed brain networks. Frontiers in Human Neuroscience, 6, 38.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.

Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.

McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T. (2009). The coherent heart: Heart-brain interactions, psychophysiological coherence, and the emergence of system-wide order. Integral Review, 5(2), 10-115.

McCraty, R., & Childre, D. (2010). Coherence: Bridging personal, social, and global health. Alternative Therapies in Health and Medicine, 16(4), 10-24.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton.

Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems model. Sounds True.

Ascend Counseling and Wellness – ascendcw.com – 435.688.1111 – kevin@ascendcw.com

August 6, 2025

Building Resilience Against Alzheimer’s

Building Resilience Against Alzheimer’s and all forms of dementia: A Therapist’s Guide to Evidence-Based Prevention and Support

By Kevin Brough, MA, MFT

As a Marriage and Family Therapist who has witnessed the devastating impact of Alzheimer’s disease on many families, I’ve become deeply invested in understanding what current research tells us about prevention and early intervention. Having lost my father to this disease and recently my brother to early-onset Alzheimer’s at just 68, I’ve experienced firsthand both the clinical and personal sides of this journey. In searching for answers for myself, my siblings, my family, and my clients and their families, I have been & am deeply invested in finding and implementing any strategies and solutions that make a difference. This article synthesizes evidence-based research on cognitive, behavioral, and lifestyle interventions that may help reduce Alzheimer’s risk and support overall brain health.

Important Disclaimer: The medical, nutritional, and supplementation information presented here is based on published research findings and is not intended as medical advice. I am sharing this information in my capacity as a mental health professional interested in prevention and wellness, not as a medical practitioner. Please consult with your physician, neurologist, or other qualified healthcare providers before making any changes to your medical regimen, diet, or supplement routine. This article is for educational purposes only and should not replace professional medical consultation.

The Intersection of Mental Health and Neurological Wellness

From a therapeutic perspective, Alzheimer’s prevention represents a unique intersection of mental health, behavioral change, and medical wellness. Research increasingly shows that many of the same interventions we use in therapy to promote psychological resilience—stress management, social connection, purposeful living, and cognitive flexibility—also appear to protect against cognitive decline (Livingston et al., 2020).

The concept of “cognitive reserve,” first described by Stern (2002), suggests that individuals who engage in mentally stimulating activities throughout their lives may be better able to maintain cognitive function despite brain pathology. This aligns perfectly with therapeutic principles of growth, adaptability, and resilience that we foster in our clinical work.

Cognitive and Behavioral Interventions: The Therapeutic Foundation

Cognitive Stimulation and Lifelong Learning

As therapists, we understand that the brain’s neuroplasticity continues throughout life. Research by Park et al. (2014) demonstrated that engaging in cognitively demanding activities—learning new skills, languages, or technologies—can improve cognitive function in older adults. In my own recovery from Repetitive Concussive Disorder, I’ve found that returning to language learning (brushing up on Portuguese and Spanish) has been particularly beneficial for rebuilding neural pathways affected by my communication difficulties.

Therapeutic Applications:

Encourage clients to engage in novel learning experiences
Support exploration of creative pursuits like music, art, or writing
Facilitate discussion about lifelong interests that can be rekindled or deepened
Help clients reframe learning challenges as growth opportunities rather than failures

Social Connection and Community Engagement

Longitudinal studies consistently show that social isolation increases dementia risk, while strong social networks appear protective (Livingston et al., 2020). From a systemic therapy perspective, this reinforces our understanding that healing and health occur within relationships and community contexts.

Therapeutic Interventions:

Group therapy formats for older adults
Family therapy to strengthen intergenerational connections
Community-based interventions and support groups
Volunteer work and meaningful social roles
Processing grief and loss to prevent social withdrawal

Stress Management and Emotional Regulation

Chronic stress and elevated cortisol levels have been linked to hippocampal atrophy and increased Alzheimer’s risk (Sotiropoulos et al., 2011). As mental health professionals, we have numerous evidence-based tools for stress reduction that may also support brain health.

Evidence-Based Stress Interventions:

Mindfulness-Based Stress Reduction (MBSR): Research by Luders et al. (2013) shows that meditation practice is associated with increased gray matter density in areas involved in learning and memory
Dialectical Behavior Therapy (DBT): The mindfulness and distress tolerance skills from DBT are particularly valuable for managing the emotional intensity that can accompany cognitive health concerns. Research by Perroud et al. (2013) demonstrates that DBT mindfulness practices can reduce inflammation markers, which are implicated in causing neurodegeneration
Somatic Therapy Approaches: Body-based interventions help regulate the nervous system and reduce chronic stress activation. Techniques such as Somatic Experiencing and body awareness practices can help individuals recognize and interrupt stress patterns before they become chronic (van der Kolk, 2014)
Cognitive Behavioral Therapy (CBT): Helps identify and modify stress-inducing thought patterns
Acceptance and Commitment Therapy (ACT): Promotes psychological flexibility and values-based living
Breathwork & Progressive Muscle Relaxation: Reduces physiological stress markers

Emotional Regulation and Distress Tolerance

The ability to manage intense emotions without becoming overwhelmed is crucial for both mental health and cognitive preservation. Chronic emotional dysregulation can lead to sustained stress hormone elevation, which research links to hippocampal damage and increased dementia risk (McEwen, 2017).

DBT Skills for Cognitive Health:

Distress Tolerance: Learning to tolerate uncertainty about cognitive changes without engaging in harmful behaviors or rumination
Emotion Regulation: Identifying and managing emotions related to health anxiety, grief, and fear
Mindfulness: Present-moment awareness that reduces anxiety about future cognitive decline
Interpersonal Effectiveness: Maintaining relationships and seeking support during health challenges

Somatic Interventions for Nervous System Regulation: Research increasingly shows that trauma and chronic stress are stored in the body, affecting both mental and neurological health (Porges, 2011). Somatic approaches help individuals:

Recognize early warning signs of stress activation in the body
Develop tools for nervous system regulation and co-regulation
Process trauma that may contribute to chronic inflammation
Build resilience through body-based resources and grounding techniques

Therapeutic Applications:

Body scanning and awareness exercises
Breathwork and nervous system regulation
Movement therapy and expressive arts
Touch and boundary work (when appropriate)
Titrated exposure to difficult emotions through somatic awareness

Meaning-Making and Purpose

Viktor Frankl’s logotherapy emphasized that meaning and purpose are fundamental to psychological well-being. Recent research by Kim et al. (2013) found that individuals with a higher purpose in life had a reduced risk of Alzheimer’s disease. This suggests that therapeutic work around life purpose and meaning-making may have neurological benefits beyond psychological ones.

Therapeutic Approaches:

Life review and reminiscence therapy
Values clarification exercises
Legacy work and generativity
Exploration of post-career identity and purpose

Lifestyle Factors: The Evidence Base

Physical Exercise and Movement

Research consistently identifies aerobic exercise as one of the most powerful interventions for brain health. Erickson et al. (2011) found that aerobic exercise increased hippocampal volume and improved memory function in older adults. The therapeutic implications are significant—exercise functions as both a biological and psychological intervention.

Evidence-Based Exercise Recommendations:

150 minutes of moderate-intensity aerobic activity weekly (World Health Organization, 2020)
Resistance training 2-3 times per week
Balance and coordination exercises (tai chi, yoga)
Activities that combine physical and cognitive demands (dancing, sports)

Sleep Optimization

Sleep disturbances are both a risk factor for and an early symptom of Alzheimer’s disease. Research by Mander et al. (2017) shows that sleep disruption accelerates tau protein accumulation in the brain. From a therapeutic standpoint, sleep hygiene becomes a crucial intervention.

Sleep Intervention Strategies:

Cognitive Behavioral Therapy for Insomnia (CBT-I)
Sleep hygiene education
Relaxation techniques and bedtime routines
Addressing underlying anxiety or depression affecting sleep

Nutritional Considerations

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet has shown promise in reducing Alzheimer’s risk (Morris et al., 2015). While nutritional counseling falls outside most therapists’ scope of practice, we can support clients in making behavioral changes around eating habits.

Research-Supported Nutritional Elements:

Mediterranean diet patterns emphasizing fish, vegetables, and whole grains
Anti-inflammatory foods, including berries, leafy greens, and nuts
Limited processed foods and refined sugars
Adequate hydration and moderate alcohol consumption

Supplementation Research Findings: Research has examined various supplements for brain health, though results are mixed, and individuals should consult healthcare providers.

Omega-3 fatty acids (EPA/DHA) for inflammation reduction (Yurko-Mauro et al., 2010)
Vitamin D for neurological function (Annweiler et al., 2013)
B-complex vitamins for homocysteine reduction (Smith et al., 2010)
Antioxidants like curcumin and resveratrol (Hamaguchi et al., 2010)

Supporting Families: The Systemic Approach

Caregiver Support and Family Dynamics

When working with families affected by Alzheimer’s risk or diagnosis, a systemic approach recognizes that brain health occurs within family and social systems. Research by Brodaty & Donkin (2009) emphasizes the importance of family-centered interventions.

Family-Centered Interventions:

Psychoeducation about Alzheimer’s risk and prevention
Communication skills training for difficult conversations
Caregiver stress management and respite planning
Family meeting facilitation for care planning
Grief counseling for anticipatory loss

Intergenerational Considerations

Families with Alzheimer’s history face unique challenges around genetic risk, family planning decisions, and intergenerational trauma. Therapeutic work may involve helping families navigate these complex emotional territories while maintaining hope and agency.

Early Intervention and Monitoring

Cognitive Assessment and Monitoring

While formal neuropsychological testing requires specialized training, therapists can be alert to cognitive changes that warrant referral. Research by Petersen et al. (2018) emphasizes the importance of early detection and intervention in mild cognitive impairment.

Clinical Observations:

Changes in executive functioning or decision-making
Increased difficulty with complex tasks
Language or communication changes
Personality or mood alterations
Social withdrawal or behavioral changes

Building Cognitive Reserve Through Therapy

Therapeutic work itself may contribute to cognitive reserve building. Engaging in psychotherapy requires complex cognitive processes—memory, executive function, emotional regulation, and social cognition—that may strengthen neural networks.

Therapy as Cognitive Exercise:

Narrative therapy and storytelling
Problem-solving and decision-making processes
Emotional processing and integration through both cognitive and somatic approaches
Insight development and self-reflection
Relationship skill building
DBT Skills Practice: The cognitive demands of learning and applying DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—provide excellent cognitive exercise while building practical life skills
Somatic Integration: Body-based processing that integrates cognitive insights with felt sense awareness, promoting whole-brain engagement

Addressing the Emotional Impact

Managing Anxiety About Cognitive Decline

For individuals with a family history of Alzheimer’s, anxiety about cognitive changes can become overwhelming and paradoxically impair cognitive function. Therapeutic intervention focuses on finding the balance between appropriate precaution and excessive worry.

Therapeutic Strategies:

DBT Distress Tolerance Skills: “TIPP” (Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation) for managing acute anxiety about cognitive changes
Somatic Grounding Techniques: Body-based interventions to interrupt anxiety spirals and return to present-moment awareness
Uncertainty tolerance building
Realistic risk assessment and education
Control vs. influence discrimination
Mindfulness and present-moment awareness

Body-Based Anxiety Management: Somatic therapy recognizes that anxiety about cognitive health often manifests physically before becoming conscious thoughts. Teaching clients to recognize physical sensations of anxiety—tension, shallow breathing, racing heart—allows for earlier intervention and prevents escalation into panic or rumination.

Processing Grief and Loss

Families dealing with Alzheimer’s experience multiple losses—the gradual loss of the person they knew, changes in relationships, and fears about their own futures. This anticipatory grief requires skilled therapeutic support.

Grief-Informed Interventions:

Ambiguous loss framework (Boss, 2000)
Continuing bonds theory
Ritual and ceremony for marking transitions
Family storytelling and legacy preservation
Support for disenfranchised grief

Prevention as Empowerment

Perhaps most importantly, focusing on evidence-based prevention strategies can restore a sense of agency and hope to individuals and families who may feel helpless in the face of genetic risk. While we cannot control our genetic inheritance, research suggests we may be able to influence when, how, or if these genes are expressed through our lifestyle choices.

Conclusion

The emerging research on Alzheimer’s prevention offers hope and concrete actions for individuals and families concerned about cognitive decline. As mental health professionals, we are uniquely positioned to support the psychological and behavioral aspects of brain health while working collaboratively with medical providers on the biological components.

The interventions that support cognitive health—stress management, social connection, purposeful living, and psychological resilience—align perfectly with our therapeutic goals. By integrating this knowledge into our practice, we can offer our clients not just symptom relief, but potentially life-changing prevention strategies.

The journey of brain health is ultimately about living fully and intentionally, maintaining connections, and continuing to grow throughout our lives. These are the same goals we pursue in all our therapeutic work—making this integration both natural and essential.

For information or to work therapeutically with the Author:

Contact Ascend Counseling & Wellness 435-688-1111 or email kevin@ascendcw.com

References

Annweiler, C., Llewellyn, D. J., & Beauchet, O. (2013). Low serum vitamin D concentrations in Alzheimer’s disease: A systematic review and meta-analysis. Journal of Alzheimer’s Disease, 33(3), 659-674.

Boss, P. (2000). Ambiguous loss: Learning to live with unresolved grief. Harvard University Press.

Brodaty, H., & Donkin, M. (2009). Family caregivers of people with dementia. Dialogues in Clinical Neuroscience, 11(2), 217-228.

Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.

Hamaguchi, T., Ono, K., & Yamada, M. (2010). Curcumin and Alzheimer’s disease. CNS Neuroscience & Therapeutics, 16(5), 285-297.

Kim, E. S., Sun, J. K., Park, N., Kubzansky, L. D., & Peterson, C. (2013). Purpose in life and reduced risk of myocardial infarction among older US adults with coronary heart disease: A two-year follow-up. Journal of Behavioral Medicine, 36(2), 124-133.

Livingston, G., Huntley, J., Sommerlad, A., Ames, D., Ballard, C., Banerjee, S., … & Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet, 396(10248), 413-446.

Luders, E., Toga, A. W., Lepore, N., & Gaser, C. (2009). The underlying anatomical correlates of long-term meditation: Larger hippocampal and frontal volumes of gray matter. NeuroImage, 45(3), 672-678.

Mander, B. A., Winer, J. R., Jagust, W. J., & Walker, M. P. (2016). Sleep: A novel mechanistic pathway, biomarker, and treatment target in the pathology of Alzheimer’s disease? Trends in Neurosciences, 39(8), 552-566.

Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 11(9), 1007-1014.

Park, D. C., Lodi-Smith, J., Drew, L., Haber, S., Hebrank, A., Bischof, G. N., & Aamodt, W. (2014). The impact of sustained engagement on cognitive function in older adults: The Synapse Project. Psychological Science, 25(1), 103-112.

McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Chronic Stress, 1, 2470547017692328.

Perroud, N., Nicastro, R., Jermann, F., & Huguelet, P. (2012). Mindfulness skills in borderline personality disorder patients during dialectical behavior therapy: Preliminary results. International Journal of Psychiatry in Clinical Practice, 16(3), 189-196.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

Petersen, R. C., Lopez, O., Armstrong, M. J., Getchius, T. S., Ganguli, M., Gloss, D., … & Rae-Grant, A. (2018). Practice guideline update summary: Mild cognitive impairment: Report of the Guideline Development, Dissemination, and Implementation Subcommittee of the American Academy of Neurology. Neurology, 90(3), 126-135.

Smith, A. D., Smith, S. M., de Jager, C. A., Whitbread, P., Johnston, C., Agacinski, G., … & Refsum, H. (2010). Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: A randomized controlled trial. PLoS One, 5(9), e12244.

Sotiropoulos, I., Catania, C., Pinto, L. G., Silva, R., Pollerberg, G. E., Takashima, A., … & Sousa, N. (2011). Stress acts cumulatively to precipitate Alzheimer’s disease-like tau pathology and cognitive deficits. Journal of Neuroscience, 31(21), 7840-7847.

Stern, Y. (2002). What is cognitive reserve? Theory and research application of the reserve concept. Journal of the International Neuropsychological Society, 8(3), 448-460.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

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Yurko-Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., … & Stedman, M. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer’s & Dementia, 6(6), 456-464.

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June 29, 2025

The Science Behind Hydrogen Water: How Magnesium Tablets Create Therapeutic Benefits

Understanding the molecular mechanisms and evidence-based health effects of hydrogen-enriched water

Introduction

Hydrogen water has emerged as one of the most promising therapeutic beverages of the modern wellness era. What was once considered an inert gas with no biological function has now been scientifically proven to be a powerful therapeutic agent. If you’ve been experiencing increased energy and mental clarity from drinking hydrogen water made with magnesium tablets, you’re not imagining things—there’s solid science behind these benefits.

Bottom Line Up Front: Hydrogen water works through sophisticated molecular mechanisms that provide selective antioxidant protection, reduce inflammation, and enhance cellular energy production. The magnesium tablets you’re using create this therapeutic hydrogen through a simple but elegant chemical reaction that has been validated in over 2,000 scientific publications.

How Magnesium Tablets Generate Hydrogen Gas

The Chemical Reaction

When you drop a magnesium tablet into water, you’re witnessing a precisely engineered chemical reaction. The tablets contain elemental magnesium (typically 80 mg) which reacts with water to produce hydrogen gas and magnesium hydroxide according to the reaction: Mg + 2H2O → H2 (g) + Mg(OH)2.

The tablets also contain organic acids (malic acid from apples, tartaric acid from grapes, and adipic acid from sugar beets) which neutralize the magnesium hydroxide and catalyze the reaction rate. This careful formulation ensures optimal hydrogen production while maintaining safety and palatability.

Hydrogen Concentration and Dosing

Each tablet can produce approximately 5 mg of molecular hydrogen when dissolved in 500ml of water, creating a super-saturated concentration of approximately 5 mM (10 mg/L) initially, though this quickly decreases to standard saturation of 0.8 mM (1.6 mg/L) within 30 minutes.

Hydrogen can be dissolved in water up to 0.8 mM (1.6 mg/L) under atmospheric pressure at room temperature without changing pH, which explains why your hydrogen water doesn’t taste significantly different from regular water despite containing therapeutic levels of dissolved gas.

The Molecular Mechanisms: Why Hydrogen Water Works

Selective Antioxidant Properties

The breakthrough discovery that revolutionized hydrogen medicine came in 2007 when researchers published in Nature Medicine that hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals. This selectivity is crucial—unlike other antioxidants that can interfere with normal cellular signaling, hydrogen specifically targets only the most harmful free radicals.

Molecular hydrogen selectively scavenges the deleterious hydroxyl radical and peroxynitrite while preserving other important reactive oxygen and nitrogen species for normal signaling regulation. This means hydrogen provides antioxidant protection without disrupting the beneficial oxidative processes your cells need for proper function.

Cellular Penetration and Bioavailability

The hydrogen molecule is the smallest molecule that exists, and serves as a powerful antioxidant within the body. Due to its minuscule size, it crosses cellular barriers and absorbs easily throughout the body. This unique property allows hydrogen to reach cellular compartments that other antioxidants cannot access, including mitochondria and even the cell nucleus.

The antioxidant advantages of H2 gas include its high biomembrane penetration and intracellular diffusion capability which enable it to reach subcellular compartments like mitochondria. This explains why you might feel effects relatively quickly—the hydrogen is rapidly reaching the cellular sites where energy production occurs.

Evidence-Based Health Benefits

Energy and Cognitive Enhancement

The energy and clarity you’re experiencing have solid scientific backing. In exercise studies, hydrogen water significantly lowered heart rate compared to both baseline and placebo conditions, suggesting improved cardiovascular efficiency. Additionally, a 6-month study in older adults found that hydrogen water increased brain choline and NAA levels in frontal grey matter and improved brain creatine levels, indicating enhanced brain metabolism.

Athletic Performance and Recovery

A 2024 review of several studies found that hydrogen water showed promise in reducing fatigue and increasing endurance, with studies showing reduced muscle fatigue and improved cycling performance in trained athletes.

Metabolic Health Benefits

Multiple studies have shown hydrogen water can improve metabolic syndrome markers, with one 24-week trial showing significant improvements in cholesterol levels, antioxidant activity, and reduced inflammatory markers. Research has also demonstrated that hydrogen water can improve glucose metabolism and may help prevent type 2 diabetes development.

Anti-Aging and Cellular Protection

A randomized controlled trial found that hydrogen water consumption prevented apoptosis (programmed cell death) of peripheral blood cells in healthy adults and reduced inflammatory responses. Long-term studies have shown hydrogen water can extend telomere length by approximately 4% and improve DNA methylation patterns, both associated with slower aging.

Safety Profile and Dosing Guidelines

Exceptional Safety Record

Hydrogen water has been granted GRAS (Generally Recognized As Safe) status by the FDA, highlighting its high safety profile for consumption. In clinical trials involving 1,676 participants across 79 studies, only 9 potential adverse events were recorded in 7 participants, representing an adverse event rate of just 0.5%.

Hydrogen-rich water is mostly considered safe, with no to minimal side effects. The most commonly reported side effects are mild gastrointestinal symptoms in sensitive individuals, typically occurring only when first starting hydrogen water consumption.

Optimal Dosing

Studies have shown that consuming about 0.5 to 1.6 mg of H2 per day can provide significant benefits. The proposed therapeutic dose appears to be about 80 mL hydrogen gas (6.6 mg or 3.3 mmol) per day, with maximum effects occurring after administration for one month.

For practical application:

Beginner: 1 tablet per day (approximately 5 mg H2)
Active individuals: 2-3 tablets per day
Athletes: Up to 3-4 tablets per day during intense training

Mechanisms Beyond Antioxidant Activity

Gene Expression and Cellular Signaling

The comprehensive mechanisms of hydrogen extend beyond pure hydroxyl radical scavenging to include signaling pathway regulation by modulating various molecule expressions/activities, gene expression and microRNA. This helps explain the wide-ranging benefits people experience.

Molecular hydrogen induces the activation of CCL-2, leading to decreased levels of pro-inflammatory cytokines (TNFα, IL-6, IFN-γ) and inhibition of NF-κB pathways. These anti-inflammatory effects contribute to the overall sense of well-being many users report.

Mitochondrial Enhancement

Mitochondria are the major source of oxidative stress, and molecular hydrogen has been shown to be particularly effective at protecting mitochondrial function. Since mitochondria are the powerhouses of your cells, this protection directly translates to improved energy production and reduced fatigue.

Practical Considerations and Best Practices

Timing and Consumption

For best results, dissolve one tablet in 12-16 oz of room temperature water and drink immediately, ideally on an empty stomach. The hydrogen concentration is highest immediately after dissolution and decreases over time, so prompt consumption maximizes benefits.

Quality and Storage

Experts suggest purchasing products in non-permeable containers and drinking the water quickly to obtain maximum benefits, as hydrogen can escape from plastic or glass containers. This is why tablet-generated hydrogen water often provides more reliable concentrations than pre-bottled options.

The Science Continues to Evolve

A simple search of “hydrogen gas” in medical databases yields more than 2,000 publications related to hydrogen gas as a potential therapeutic substance. Since the landmark 2007 publication in Nature Medicine, research on molecular hydrogen medicine has blossomed worldwide.

Current research is exploring applications in cardiovascular disease, cancer therapy, neurodegenerative diseases, and metabolic disorders. Over the past two decades, numerous biomedical reports have revealed therapeutic benefits of molecular hydrogen in relieving oxidation-related diseases, with demonstrated anti-inflammatory, antioxidant, anti-cancer, anti-stress, and anti-apoptotic effects.

Conclusion

Your experience with increased energy and mental clarity from hydrogen water is supported by a robust and growing body of scientific evidence. The magnesium tablets you’re using create molecular hydrogen through a well-understood chemical reaction that produces therapeutic concentrations of this remarkable molecule.

Key Takeaways:

Magnesium tablets generate hydrogen through a safe, efficient chemical reaction
Hydrogen provides selective antioxidant protection without interfering with normal cellular processes
Benefits include improved energy, cognitive function, athletic performance, and anti-aging effects
The safety profile is exceptional, with minimal reported side effects
Optimal dosing appears to be 0.5-1.6 mg of hydrogen daily for general health benefits

The science behind hydrogen water demonstrates that this isn’t just another wellness trend—it’s a legitimate therapeutic intervention supported by peer-reviewed research and an excellent safety profile. As research continues to evolve, we’re likely to discover even more applications for this simple yet powerful molecule.

References

This article synthesizes findings from peer-reviewed research published in leading medical journals including Nature Medicine, Scientific Reports, BMC Medicine, and others. Key studies referenced include clinical trials on metabolic syndrome, cardiovascular health, athletic performance, and anti-aging effects of molecular hydrogen therapy.

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:

Difficulty concentrating – Finding it challenging to focus on even simple tasks that don’t require much knowledge (Psychologs Magazine, 2024).
Decreased decision-making ability: Being perplexed and overwhelmed when faced with choices results in diminished capacity to make objective decisions (Psychologs Magazine, 2024).
Impaired memory – Struggling to encode new information and retrieve existing knowledge (Psychologs Magazine, 2024).
Heightened stress and anxiety – Experiencing elevated cortisol levels and physiological stress responses (Psychologs Magazine, 2024).
Reduced performance – Noticing slower reaction times, decreased accuracy, and declining cognitive abilities (Psychologs Magazine, 2024).
Irritability and mood fluctuations – Becoming emotionally fragile, with potential outbursts over minor issues (Brain Overload, n.d.).
Mental fatigue – Feeling “wired but tired”—simultaneously exhausted yet unable to relax (Brain Overload, n.d.).
When these symptoms appear, it signals that your Critical Area is struggling under an excessive message unit load. The good news is that there are numerous effective strategies to reduce this burden and restore cognitive equilibrium.

Strategies for Managing Cognitive Overload
This article focuses mainly on practical strategies to prevent and address cognitive overload. These approaches target different aspects of the overload cycle and can be adapted to individual needs.

Mindfulness and Present-Moment Awareness
Mindfulness practices create a mental space that allows your Critical Area to process accumulated message units more effectively. Research shows that regular mindfulness meditation can improve attention, working memory, and cognitive flexibility—all essential resources for managing information overload (Goleman & Davidson, 2017).
One particularly effective grounding technique is the 5-4-3-2-1 exercise, which uses all five senses to anchor you in the present moment:
• Identify 5 things you can see
• Acknowledge 4 things you can hear
• Notice 3 things you can touch
• Recognize 2 things you can smell
• Observe 1 thing you can taste
This simple exercise interrupts spinning thoughts by redirecting attention to sensory experience, providing immediate relief from overwhelming mental activity (When the brain is overloaded, n.d.).
Strategic Task Management and Prioritization
When facing multiple demands, ruthless prioritization becomes essential. The Kappasinian framework suggests that decision-making capacity diminishes when the Critical Area is overwhelmed. Therefore, having predetermined systems for prioritization becomes invaluable.
Effective approaches include:
• Eisenhower Matrix: Categorize tasks based on urgency and importance, focusing first on urgent and vital tasks.
• Single tasking: Contrary to the productivity myth of multitasking, focusing on one task at a time reduces cognitive load substantially. As noted in research, “multitasking works about as well as texting while driving, which is to say, it doesn’t” (When the brain is overloaded, n.d.).
• Task chunking: Break complex projects into smaller, manageable components that don’t overwhelm your working memory.
• Time blocking: Allocate specific timeframes for different types of work, creating mental boundaries that prevent cognitive spillovers.
Environmental Management
Your physical environment significantly impacts cognitive load. Creating spaces that reduce unnecessary message units can provide substantial relief:
• Physical organization: A cluttered space creates visual noise that adds to the cognitive burden. Simple tidying of your surroundings can provide immediate mental relief (When the brain is overloaded, n.d.).
• Digital decluttering: Implement deliberate strategies to reduce digital noise. This includes turning off non-essential notifications, establishing “no-phone zones,” using apps that limit screen time, and periodically disconnecting from digital devices (Brain Overload, n.d.).
• Sensory management: Control noise levels, lighting, and other sensory inputs contributing to cognitive load.
Strategic Rest and Cognitive Recovery
Regular intervals of mental rest are crucial for maintaining critical faculty functioning. Research suggests that breaks or rest pauses between work facilitate productivity and motivation. Without sufficient rest, the brain experiences “time out,” putting individuals under cognitive overload (Psychologs Magazine, 2024).
Effective rest strategies include:
• Pomodoro Technique: Work in focused 25-minute intervals followed by 5-minute breaks, with longer breaks after four work sessions.
• Nature exposure: Even brief interactions with natural environments can restore attention and reduce cognitive fatigue.
• Microbreaks: Brief 30-60-second mental pauses throughout the day can prevent cognitive resources from depleting.
Physical Exercise and Movement
Exercise isn’t just beneficial for physical health—it’s a powerful intervention for cognitive overwhelm. Physical activity increases cerebral blood flow, releases mood-enhancing endorphins, and even stimulates neurogenesis (the growth of new brain cells) (Brain Overload, n.d.).
Research demonstrates that regular exercise enhances cognitive functions, including those involved in filtering and processing information (Ratey & Hagerman, 2008). Even brief movement breaks—a short walk, quick stretching session, or brief dance break—can interrupt the cycle of mental overload and restore cognitive resources.
REM Sleep Optimization
One critical but often overlooked strategy for managing cognitive overload is ensuring sufficient REM (Rapid Eye Movement) sleep. During REM sleep, the brain processes emotional experiences, consolidates learning, and essentially “resets” many cognitive systems, particularly those involved in working memory and critical thinking.
Sleep researcher Matthew Walker notes that REM sleep plays a crucial role in emotional regulation and cognitive processing, precisely the functions that become compromised during overload (Walker, 2017). Insufficient REM sleep impairs the Critical Area’s ability to filter information effectively, making us more vulnerable to cognitive overwhelm.
To optimize REM sleep:
• Maintain consistent sleep and wake times
• Avoid alcohol before bed (it suppresses REM sleep)
• Create a cool, dark sleeping environment
• Limit screen exposure before bedtime
• Practice relaxation techniques to improve sleep quality
By prioritizing quality sleep, you provide your Critical Area with essential recovery time, enhancing its ability to process message units effectively during waking hours.
Cognitive Reframing and Radical Acceptance
When faced with overwhelming situations beyond your control, cognitive strategies can prevent additional mental burden. Two particularly effective approaches are:
• Cognitive reframing: Actively changing how you interpret situations to reduce their perceived threat level, thereby decreasing stress response and cognitive load.
• Radical acceptance: Acknowledging what cannot be controlled without struggle or complaint, redirecting mental resources to manageable aspects of your situation (When the brain is overloaded, n.d.).
These approaches don’t eliminate external stressors but reduce the internal message units generated by unproductive reactions to those stressors.
HEAL Method for Negativity Bias Counteraction
Our brains naturally cling to negative experiences—an evolutionary adaptation less helpful in modern contexts. Psychologist Rick Hanson’s HEAL method offers a structured approach to counterbalance this negativity bias:
• Have a good experience: Notice positive moments
• Enrich it: Intensify the experience by focusing on details
• Absorb it: Imagine the positive experience soaking into you
• Link it: Connect the positive feeling to negative experiences to rewrite neural patterns
This practice can help reduce the cognitive burden created by our tendency to amplify negative information (HEAL, n.d.).
Social Support Utilization
From a Kappasinian perspective, social connection can help regulate our primitive responses to overwhelm. Seeking support isn’t merely emotional comfort; it’s a biological intervention that can calm stress responses and improve cognitive functioning.
Research indicates that social engagement activates the parasympathetic nervous system, counteracting the fight-or-flight response triggered by an overwhelmed Critical Area (HEAL, n.d.). Simply touching a partner or pet can initiate this calming response. Similarly, collaborative efforts with colleagues can distribute cognitive load, making overwhelming tasks more manageable (Psychologs Magazine, 2024).
Technology-Assisted Management
While technology often contributes to cognitive overload, strategic use of digital tools can also help manage it:
• External storage systems: Consider using note-taking apps, digital calendars, and project management tools as “external hard drives” for your brain, reducing the load on your working memory.
• Automation: Setting up systems for routine tasks, freeing mental resources for more important matters.
• Focus apps: Employing applications to block distractions during designated work periods.
Implementing a Personalized Approach

Implementing a Personalized Approach

The most effective approach to managing cognitive overload combines multiple strategies tailored to individual needs and circumstances. Consider developing a personalized “cognitive overload protocol”—a predetermined plan for addressing mental overwhelm when it occurs.

This protocol might include:

Early warning system: Identify your personal signals of impending overload
Immediate interventions: Quick techniques to implement when the first signs appear
Escalation plan: More comprehensive strategies if initial interventions aren’t sufficient
Preventive practices: Regular habits that build cognitive resilience
By establishing this framework in advance, you can reduce the decision fatigue associated with determining how to respond when you are already overwhelmed.

Conclusion
Cognitive overload isn’t merely a modern inconvenience; it’s a significant challenge that affects our psychological well-being, decision-making abilities, and overall functioning. Through the lens of Dr. Kappas’ Theory of Mind, we can understand how excessive message units overwhelm our Critical Area, triggering primitive stress responses and creating states of heightened suggestibility and anxiety.
Fortunately, we’re not helpless against this cognitive deluge. We can strengthen our mental filters and restore cognitive equilibrium by implementing the strategies outlined in this article—from mindfulness practices and environmental management to optimizing REM sleep and utilizing social support.
In our information-saturated world, managing cognitive load isn’t just a useful skill—it’s an essential component of psychological well-being and effective functioning. By understanding the mechanisms of overload and proactively implementing evidence-based interventions, we can navigate modern demands while maintaining mental clarity and resilience.

References
Brain Overload. (n.d.). In an era of relentless information bombardment, our brains are
silently screaming for respite.
Goleman, D., & Davidson, R. J. (2017). Altered traits: Science reveals how meditation
Change your mind, brain, and body. Avery.
HEAL. (n.d.). A simple way to offset your brain’s negativity bias.
Kappas, J. (n.d.). Theory of Mind. The mind is divided into four areas; all of which must be
affected to enter the state of hypnosis.
Psychologs Magazine. (2024, March 7). Cognitive overload: Causes, symptoms and coping
strategies. Psychologs Magazine. https://psychologs.com/cognitive-overload-
causes-symptoms-and-coping-strategies/
Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and
the brain. Little, Brown and Company.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
When the brain is overloaded. (n.d.). When the brain’s power grid is overloaded, so the
result is like summer in the city when everyone’s running an air conditioner—the
lights flicker and then go out.

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