Podcast 342: 2 Ways to self-regulate & self-soothe your mind, brain, and body

EPISODE DESCRIPTION: In this podcast I discuss two great ways you soothe and calm the mind and brain, and build up your mental resilience. When it comes to our mental health, we want to be proactive. We want to build up the resilience of our minds so that, in the moment, we have an “insurance policy” to fall back on.
Read the show blog here: drleaf.com/blogs/news/2-ways-...
Get my new book Cleaning up Your Mental Mess here: www.cleaningupyourmentalmess.com
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ADDITIONAL RESOURCES:
-Visit my website at drleaf.com for more free resources
Follow me on social media for daily mental health tips & strategies:
Instagram: @drcarolineleaf: / drcarolineleaf
-Facebook: Dr. Caroline Leaf: / drleaf
-Twitter: @drcarolineleaf: / drcarolineleaf
-KZbin: / drcarolineleaf
PODCAST HIGHLIGHTS:
1:30 Strategies to help soothe & calm the mind
2:00, 10:00 What is mental resilience?
4:00 What is fear & how does it affect us? Can we learn how to manage our fear in the moment?
7:50 The relationship between our mind & our genes
12:00 Exercises to build up your mental resilience
14:00 The mental power of enjoying life
22:00, 25:30 Why we all need to be kinder-to ourselves & others
26:20 Kindness & the inner critic

[@dee0731]

I bought the audio book “Cleaning Up Your Mental Mess” I love it, it is life changing! I also got her Neurocycle app and used it yesterday and I slept so much better and feel an improvement in my mind already! Thank you Dr. Leaf you are a great blessing from God to us on KZbin and society! 🙌🏻☀️

[@freakofnurture40]

Thanks for the heads up on that app!

[@kristinepaulfranz277]

This was PHENOMENAL!! I love the neuroscience take on changing our mindset/brain/body responses. This dives into the science in a way that really forces me to really start to make these changes in my life. Understanding the effect not doing so has on my brain/mind/body is enlightening and again SUPERCHARGES me to start doing this DAILY and for LIFE! Some key notes: 1. Doing something pleasurable every day will CHANGE your gene expression; DOWNregulate the genes that initially are there to ALERT you, but if they stay on too long will result in a CONFUSED state and will actually negatively affect your function; You want these genes to flow for JUST enough time to be aware, but then you WANT them to STOP EXPRESSING .. and start expressing the other genes that will BRING CALMNESS/PEACE/CLARITY. 2. Being KIND to yourself, changing that inner critic .. STILLs the inner critic... when you are NOT kind to yourself you create BRAIN NOISE that is CHAOTIC and unstable... RESILIENCE: building nice/strong foundational frameworks in your neuro wiring that will BECOME GO TO's when you are in the state of anxiety/unpredictability. Creates your INSURANCE POLICY: build this into your brain before..... when you build these HEALTHY networks in your brain... the brain CHANGES how it functions... and it can COME BACK to a healthy NEUROPHYSIOLOGICAL state QUICKER.

[@irvelineroland1742]

This is exactly what I wanted to hear this morning!!! Love to hear your videos where you're sharing great techniques that can be implemented right away to help us.😊 Thank you so much Dr. Leaf for sharing with us all your wisdom about science. I have learned so much on your channel about how to change my messy brain.👍👍👍 You are gift to me and many around the world. God bless you and your family🙏❤❤❤

[@punpsjmerc-cx5lw]

Oh caroline your children must be very proud of you and you and your husband must be very proud of you you and joy mayer such supper women and your husband such a great body guard

[@Noname-hs5lx]

With gratitude. I have a self regulation disorder. Thank you. I do have a therapist but I love the why. I need help with my mind. It’s a mess. 43 years of mess. It’s chaos.watching from south Australia

[@Gherkinlife]

Praying for you, from South Australia also.

[@victoriasofitel]

We are praying for ALL our Australian Brothers and Sisters that the madness end. That your community finds ways to come together AND realize their power in Unity. The world is watching and I see the Australians will inspire the world how to peaceful stand in their power.

[@Noname-hs5lx]

@@victoriasofitel we are 90% vaccinated

[@marieta4062]

@@Noname-hs5lxplease seek help! I am in South Africa and Dr Zandré Botha is one who can help. I do not know where you live but seek and find someone PLEASE. God bless.

[@chriscroll0707]

This is timely as I have been broadsided with anxiety recently…. Debilitating! It started with insomnia, then went into anxiety, then lack of appetite, then depression. It’s a horrible journey. I wish I had heard this before I got on medication. I’m feeling more stable but I understand getting to the root of the anxiety is so so critical. Thank you for your encouragement to do “self care” with activities I enjoy. Somehow I’ve believed a lie that I don’t have time.

[@martinshadbolt4316]

Thanks Caroline! Love you, bless you.

[@4usgardens]

Originally, we were supposed to read & comprehend what God's divine instruction is for stable Shalom health. Influences in modernology machines to make new things 'to add' tricked us. My parents, sister, brother & I suffered under those choices. God did not make us wander from His good plans- Shalom. Wandered far off, tremendous disorienting- suffering, like my brother never listening to throw out Hydrogenated margarine-shortening crisco fluffo, excess oils, mayonnaise on potatoes salad, flooded oil- fat in chocolate chip cookies. 1970's I changed, no more sinus congestion, no throbbing headaches, no bloated stomach. My son & daughter never got sick, not need manmade injections. Genesis chpt 1- God said it Is good 5x, very good when man arrived. We Cchoose good or harm to body- brain.

[@dee0731]

Thank you Dr. Leaf, I have been nurturing my mind (brain) everyday with the help of your teachings. God bless you and your family abundantly! Thank you 🙌🏻🌞

[@user-yl9gd6lf7e]

Thank mam God bless you for all this teaching ❤❤❤

[@sharonvandermerwe4889]

Thank you Dr for helping us God bless

[@sweetpeasetfreemacintyre3184]

I am thankful Dr.Leaf for the great help and reminders to help build a healthy lifestyle. I forget when under stress.

[@Jasmyne444]

Be kind to yourself ✨♥️

[@serahmuringa7861]

Thank you Caroline through out the year you have helped me and it is working thanks

[@alexandracostache6472]

Hello! First of all i want to tell you that you are doing magic to my life with your podcasts, thank you so much for everything you do. As for this podcast, i wanted to ask you if it's ok to bring pleasure in what i do ine day, rather then foing something that i likr. For examople i eas cooking while listening to this podcast and i realised that i am cooking absently, mecanicaly and that i could put some oleasure in this activity by thinking how much i love my son and that we will enjoy this meal together. Thank you, Caroline!

[@Queenwarriorbee]

I love this refresher about triggers and self regulation. And I great reminder. God made our feelings like warning signals. I new depression feelings are real but not a chemical imbalance.

[@dee0731]

Powerful information! 🙌🏻🌞

[@joyful5mine]

I need to do this! I’m a mess! Thank you! Healthy Resilience❣️Be kind to myself! Finding the because of…..HOPE OF CHANGE!

[@tommartin2826]

I needed to know how to enjoy! I have always thought about work. Thank You very much!!!

[@carmenbalko1372]

OMG ABSOLUTELY LOVING YOUR BOOK…THOUGH not following the five steps…yet. still continuing and super delighting in the INFORMATION…feeling the JOY…!!!

[@darryalgriffin897]

Thank you The placebo effect is one of the most interesting, intriguing things I’ve ever discovered. Love this channel.

[@aleksandrapetrovic8312]

Dr Leaf, for me, you are that day pleasure. (listening and watching you) Thank you so much for all you effort!

[@eagle4jesus777]

She's such a blessing 💯❤️❤️❤️

[@AuthenticAna]

Always 💓 listening to ur insights! 👏😊

[@veronikaimgarten4955]

You rock Dr. Leaf! Love listening to you. My book is arriving tomorrow and the app is awesome! Thank you! Thank you! 😊

[@maryl.8226]

Thank you Dr. Leaf! I love listening to listening to you, and Dr. Andrew Hill PhD. I love that you are so dedicated to helping people with their mental mess. Also, you have such a soothing voice. God bless you and your family!

[@sugiekane]

Watching your podcasts are very pleasurable and healing moments 💗

[@allpointstoone4346]

Great and helpful info....The information is GOLD!!!.... Look forward to learning more

[@rcz2023]

Thank you Dr. Leaf

[@boiketloesiang6432]

Listening to this is so soothing 🎉❤

[@pamelagrimes3453]

So thankful for you, Dr. Leaf.🙏 God bless.

[@jennifersandholtz3372]

I am so excited to learn all these new concepts. Wow! Thank you Dr Leaf. You nailed what I have been struggling with. Love the strategies!

[@shavonne4831]

You are great!!

[@kayana6482]

Thank you!!! I will start practicing these activities every day right away. How I need them! Thank you again!!!!

[@trusound170]

If money is a hurdle you can always check your local library for the book or audio book. Sometimes if they don't have it at your local branch you can place a hold on the book and they will let you know when they get it in from a neighboring branch.

[@carolinekelly8481]

My new year’s resolution is to listen to & read this amazing humans work daily for the new year ! Thank you for your work

[@CarmenNevada]

Dr. Leaf, your work focuses on taking control over the mind and bringing awareness to our thoughts. How would you define the self, the "I" who does this work? Since we are clearly not our minds and identification with our minds means suffering, when awareness comes in it creates space between the "I" and the thoughts, there is a conscious observer. I was wondering on your position as a neuroscientist on the problem of consciousness, as I believe it is harder to access that awareness if we don't truly know who we are, making it easier to believe we are our minds (or bodies, or brain, or failures, achievements, regrets etc.)

[@a.l6922]

She has several podcast about identity and identity after trauma check them out

[@donjuan1212]

13:33 You're welcome

[@farrellvanessa]

19:12 is the second.

[@P.optar.t]

Dr. Leaf! Can you share with us your thoughts on the Wim Hof Method and how it might be beneficial for mind management? Your philosophies and his have allowed me to heal my depression and anxiety and deal with new challenges daily 🙏🏼

[@nicolewilliams1268]

You are beautiful inside and out. 💕

[@lettyboelte7251]

That’s great advice but what if you have lost your ability to enjoy anything due to trauma responses . There are cases where you can’t find enjoyment

[@adeliakimsey4434]

My biggest fight is the triggers that affect me physically that I cannot control nmw I do🥺😵 I have Severe CPTSD from a lotta lotta trauma and abuse. I hate it when my heart races and I get so sick to my stomach that I'm immobilized😭😭😭 p.s. I've been fighting this my whole life and I'm 62. I'm disabled physically and mentally with the CPTSD but, I'm going to try and buy your book mentioned below.

[@jlh82]

@Adelia Kimsey Quite often the consequences of trauma, abuse and certainly CPTSD will mean Dissociation with (full &/or partial) fragmentation is the likely cause of your mental, emotional and physical symptoms. This is so often disregarded or mis diagnosed as every other mental health disorder known to man. Once I learned the truth about the real condition I was living with and understood the real reason for the physical, psychological, medical, emotional, auto immune symptoms symptoms and triggers I was experiencing, I was able to find freedom, healing and deliverance from a lifetime (48 yrs) of "inner torment" "chaos" and mis diagnoses, (BPD. Bi polar, EUPD. Clinical depression etc). That was 8 yrs ago. I have now been 4 years free from all psychological intervention Inc. ALL Medication and therapies (I was taking 14 diff. Kinds of medicines and stabilisers in 2011!). I was also self medicating any way I could with cigarettes, alcohol and other means. I'm almost completely free from ALL the effects of (50 yrs abuse) and the past no longer holds the same power over me as it once did. The Solution: First I accepted Jesus Christ as my Lord and Saviour then as I read my bible daily, He was able to nurture and re parent me. Over the years, I was able to develop and cultivate a loving relationship with Him. Through His Word, and by His Holy Spirit He taught me the Truths (inc. My identity, who I was, and who He was to me) that would set me Free. I also discovered Ellel Ministries. Through listening to their sound biblical teachings and applying the Key biblical life transforming principles, I was able to walk my way through a Healing journey that led me to KNOW healing, freedom and wholeness in a way I could never imagine possible. I don't have to fight triggers any more or do any mind controlling exercises. I no longer need to numb or self comfort. I can walk and do walk freely, day by day, discovering more about Jesus' Love for me and the life He died for me to live. I hope and pray this inspires and encourages you to seek out this Jesus and discover the truth, healing and freedom I have found. Only I (and The Lord) knows the torment I was under. Only I (and the Lord) know the true miracles I've experienced and received through the love, teachings and ministry of Jesus. I know this same love, healing and deliverance is available for you. 7 yrs on, I hope you are in a better place spirit, soul, mind and body than you was. God bless @Adelia Kimsey Jxx

[@jlh82]

Hope u see my comments @Adelia Kimsley

[@annerognaldsenolaisen3394]

♥️♥️♥️

[@arlenegarza4353]

Wow I'm discouraged just looked at tome it's 5pm

[@Eva-vd8os]

Do you have any ideas and tips for people with ADHD/ADD? Because my interests change SO much. I will hyperfixate on things, and then the fun of it will completely dissapear after awhile and then i'll be hobby-less for awhile. How can I fill these gaps?

[@angelinagilpin4560]

What is if u can stop drinking help me

[@georginarandolphgirl66]

What about if someone keeps going through clinical depression but also has dysthymia and trauma since childhood. I am in therapy and medications but not much help. I pray alot but I can't find the meaning in life. It's like I am going through existential issues. I have heard you speak on KZbin at churches about Gods word and being a Christian. I am born again for over 20 years but still struggle.

[@sheabutlermedia]

Be kind to yourself. Your not broken or wrong. We all have brokenness inside so you are normal. Baby steps each day and accept your wounds and bless them. You can listen to Henri Nouwen on being the Beloved. When you find your mind drifting to negativity talk to God about it. Out loud. You are in a world full of broken people, so you are normal. 1 little thing each day that you enjoy. You are loved even if your feelings don't believe it yet. Xxxx kindness towards yourself with where you are at in life. Shower yourself in kind thoughts towards yourself.

[@listen2truth208]

Deliverance? Kathryn Kryk.

[@georginarandolphgirl66]

@@sheabutlermedia thank you very much. That is so kind of you to say these things. I beat myself up alot and need to bring it to God in prayer. I am on new medication and praying that helps as well.

[@jlh82]

@Georgina Leblanc- Jacquard please see my comments above to Adelia Kimsey. I pray the healing, deliverance and freedom I have found through Jesus Christ will be yours too.

[@georginarandolphgirl66]

@@jlh82 Thank you so much.

[@craigo3849]

I enjoy listening to and learning from dozens of your videos and intricate ideations. Your suggestions and methods have been truly constructive, for me. However, your abrupt non sequitur reflections, on your personal multi-decade life of residency in Apartheid South Africa somehow associated with laughter or levity, is disillusioning and infused my Neuro-pathways and synapses with confusion and a sense of cognitive dissonance. Given your unique understanding and depiction of the metaphorical Roots and Trees of mental trauma, the extensive generational neurological damage and perennial humiliation commensurate with collective suffering among millions of children, adolescents, adults and Heads of Indigenous African Families, respectfully, I cannot comprehend or process how any Resident Afrikaaner or Expatriate could sustain a sense of humor or laughter among such segregation, hardship and despair, perennially.

[@eagle4jesus777]

Borrowed your book mental mess from library

[@Theleaddog]

Way too much talking and not enough skills support.

[@josephinemiller68]

Wait a minute? Is that it regarding the first exercise? Do three minutes of something pleasurable each day? Looking at this phone is pleasurable. I can do that all day. How is that helping me? You sure are saying a lot of words with not a lot of actual sense. You’re repeating yourself, too. Holding the plant and telling us about nets. Doing three minutes of something every day pleasurable that’s it? I am changing my brain to make it easier to cope? Listen to my favorite music? What idiot doesn’t do something pleasurable every day for three minutes? Now you’re spending time telling me out great music is. Thanks I think I already know that. Now this lady is telling me examples of pleasurable things and videos almost over. Basically, she is telling you to be present during one enjoyable thing for three minutes every day. It’s going to change your gene expression and amigdala. What are the two other exercises? You said there were three you were going to talk about. I wish you would share sources. I have a hard time trusting what you’re saying. Photoelectric affect on other people? What the heck is that? Bathe yourself in it take a shower in it? Where is the science? This video was a huge waste of my time.