Resources – Articles

All articles displayed in alphabetical order - use the links on the right to filter by topic.

» Resources – Articles

Extinction Burst

Often when trying to change behavior, we experience a resurgence of the behavior, without apparent reason. This is known as the “extinction burst” and is actually an indication that the behavior is changing. click here to go to an nice article with illustration about this concept

Facts About Sleep

1. Myth: Everyone needs 8 hours of sleep. Fact: Eight hours is only the average. Sleep needs range from 3 hours to over 10 hours. Think back to before you developed insomnia. How much sleep did you need to feel refreshed and rested at that time (fill in amount here: ______hours)? This number will be […]

Feeling Loved

as reported in Monitor on Psychology Jan 2015 p. 22 from Social, Cognitive and Affective Neuroscience, online Oct. 17 Seeing pictures of others being loved and cared for reduces the brain’s response to threat, according to a study led by University of Exeter psychologists. They used fMRI to study brain activity in 42 healthy adults […]

Feelings List

by Doug Weiss, Ph.D. This is a useful introductory exercise for those struggling to understand and express feelings: Feelings list I feel (put word here) when (put a present situation when you feel this). I first remember feeling (put the same feeling word here) when (explain earliest occurrence of this feeling) Abandoned Battered Considerate Distrusted Goofy […]

Fitness May Help Ward Off Depression in Girls

by Tara Haelle, HealthDay Reporter THURSDAY, Aug. 7, 2014 (HealthDay News) — The more fit middle-school girls are, the less likely they may be to develop symptoms of depression, according to a recent study. Although the effect of fitness on depression was small, improvements in fitness may be part of an overall strategy for reducing the […]

Getting Help

Here is a good quote from Amanda Palmer in  The Art of Asking; or, How I Learned to Stop Worrying and Let People Help.  It illustrates the point well that it is best to get help early, instead of waiting until things are so bad you are forced to… “A farmer is sitting on his porch […]

Getting Your Mind to Work for You

Troy Todd, Ph.D., BCN The mind will occasionally drive us into behaviors and thoughts that are harmful, or impede us from accomplishing things that are valuable to us. This common struggle can be improve through a better understanding of how the complex machine that is the mind works. Here, the term “mind” references the experiential […]

Girls from Depressed Families Have Greater Stress Responses

as presented in Monitor on Psychology January 2015 pp. 19-20 from Molecular Psychiatry, online Sept 30, 2015) Girls from families with a history of depression appear to have greater stress responses and shorter telomeres – a marker for aging – than their low-risk peers, according to research by psychologists at Stanford, Northwestern University and the […]

Helping Those With Eating Disorders

Troy Todd, Ph.D., BCN Eating disorders can be a destructive and frustrating disorder for those who suffer with them, as well as their friends and family. There are several forms of eating disorders: Anorexia Nervosa where the person restricts food intake, has an intense fear of gaining weight, and an inaccurate perception of body weight […]

Home Use Biofeedback Equipment

Troy Todd, Ph.D., BCN The home-use biofeedback devices are usually not as sophisticated or flexible as those in a provider’s office, but usually this is not necessary if you select the right device for your goals. There are two classifications of biofeedback: peripheral (usually just referred to as “biofeedback”) and neuro-feedback. Most of the home […]

How to improve the social status of an anxious rat

by Tim Newman (Medical News Today, Saturday 5 Dec 2015) A groundbreaking study has identified a brain region in rats that, when stimulated by vitamin B3, makes them less anxious and more socially successful. It goes without saying that individuals within a society (rats or humans) have differing levels of confidence and anxiety. Some view […]

Improving Optimal Performance and Life for Young Athletes

Troy Todd, Ph.D., BCN The phone rings in my office at the United States Air Force Academy Peak Performance Center, the Academy’s college counseling center. Coach Johnson, head coach of the Track and Field team says, “Hey, Troy, I have this really talented athlete, but her performance is just too unpredictable. If this keeps up, […]

Influencing the Behaviors of Others

Troy Todd, Ph.D., BCN Whether you are in the role of a parent, friend, spouse, or boss, we want to improve the behavior of others to better provide for your goals. The quickest and easiest method to accomplish this is punishment. However, punishment is not the most powerful way to provide sustainable behavioral change. Punishment […]

Key Ingredients for Relaxation

There’s no one “magic” relaxation technique–different people prefer different methods. There are, however, several key ingredients that are important to consider as part of relaxation training: # 1 Passive Attitude: Very often people try to force themselves to relax, or they are determined to master the technique faster or more completely than anybody else. These […]

Methods to Reduce Worry

Eliminating worry may not be realistic or even desirable, however, the skills needed to control worry can be learned. Three such techniques are worry times, imagery, and worry logs. Worry Times If you are the type of person who lies in bed with thoughts racing through your head about things you have to do, problems […]

On Overcoming PTSD

Troy Todd, Ph.D., BCN PTSD (Post Traumatic Stress Disorder) is a reaction to a traumatic event that disrupts to a person’s life. By definition, the trauma is life threatening, however, people do develop the disorder from situations that others may not consider life threatening. Anyone experiencing PTSD symptoms should seek professional help since the symptoms […]

Overcoming Addition

Troy Todd, Ph.D., BCN If you are addicted to something, you will find yourself spending a large amount of time and energy pursuing and doing the addiction. A person can be addicted to anything: we think of tobacco, alcohol, and drugs as common things; other things can be addictions such as shopping, social media use, […]

Overcoming Nightmares

Troy Todd, Ph.D., BCN These two steps-control of the dream and providing for your needs- can be done in any order to be successful… start with the one that is easiest to accomplish: Control of the Dream: 1. remind yourself just before you go to bed, that you are going to take some control over […]

Overly critical parenting linked with persistent ADHD in kids

Ariana Eunjung Cha (The Washington Post, February 9, 2016) If you’ve ever plopped down on your bed exhausted after chasing around your inattentive and hyperactive kid all day and wondered with self-doubt — “Could it possibly be me?” — a new study gives some credence to your worst fears. While scientists still haven’t determined the […]

Progressive Muscle Relaxation

Both diaphragmatic breathing and the CALM exercise are helpful for breaking up stress when it starts to occur. Sometimes, though, they do not produce the deep level of relaxation that is desired. Other times, they are not enough to break up stress (for example, when it is very intense). For such times, progressive muscle relaxation […]