Psychologists Off the Clock

What Is Mindful Parenting? Do You Want To Learn More Strategies And Rituals To Support Mindful Parenting? What Does The Research Say About Mindful Parenting's Effectiveness? Join Us For A Practical And Theoretical Conversation About Parenting With Conscious Awareness. There are diverse ways to be an effective parent. In this episode Dr. Rae Littlewood and Dr. Diana Hill discuss Parenting with Mindfulness and Awareness. Dr. Littlewood explores 5 dimensions of Mindful Parenting: Listening with full attention Nonjudgmental acceptance of self and child Emotional awareness of self and child Self-regulation of the parenting relationship Compassion for self and child Dr. Hill presents 5 practices to promote mindful parenting Approach your child as a sunset, not a math problem Move away from "Top Down Parenting" toward "Inside Out Parenting" Support peaceful conflict resolution Use a mindfulness bell in the home Guide your child in nighttime loving kindness meditation Research Studies Discussed: Mindfulness Enhanced Strengthening Families Program Tuning In To Kids-An Emotion Focused Parenting ProgramThe Effectiveness of Mindful Parenting Programs in Promoting Parents' and Children's Wellbeing: A Systematic Review (Townshend et al., 2016) Resources to Explore: The Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali TsabaryPlanting Seeds: Practicing Mindfulness with Children by Thich Naht Hanh Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are You Wondering How Your Brain Will Change As You Age? Do You Want To Take Steps Now To Keep Your Brain Healthy As Long As Possible? Are "Brain Games" Worth The Time And Money? We're Here With Research-Based Tips About Staying Sharp And Healthy As You Age! In this episode, Dr. Debbie Sorensen and Dr. Rae Littlewood discuss aging, the brain, and the mind. They explore recent psychology research about whether “brain games” are an effective way to boost brain power, and offer tips for what you can do now that might help preserve cognitive functioning as much as possible into later life. In this episode you will learn: How the brain typically changes with age, and what that means for memory and other cognitive abilities.What science has to say about the effectiveness of “brain games.”Lifestyle factors that might make a difference in preserving brain health. Resources: Recent review paper on the effectiveness of "brain games" by Dr. Dan Simons and collaborators.Article viewing cognitive practices that might make more of a difference.Link to video on "6 Ways To Reduce Alzheimer's Risk"Information on the benefits of exercise on the aging brainA research article on the benefits of exercise on the aging brainA study of meditation and the aging brainThe changing brain and healthy agingMore about the biology of aging and lifestyle factorsLink to research review article: "Enrichment Effects on Adult Cognitive Development" (and the link to a press report/brief summary of the article) Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do You Make New Year’s Resolutions That Feel Like Yet Another To-Do List? Do You Tend To Focus Mostly On Goals And The Big Achievements This Time Of Year? Do You Want To Reflect Back On The Past Year In A More Meaningful, Self-Compassionate Way? Would You Like To Slow Down And Be More Content In Your Daily Life? Many people take time to reflect when a new year starts. But sometimes New Year’s resolutions can be a set-up for more self-criticism and longer to-do lists. In this episode, Dr. Rae Littlewood and Dr. Debbie Sorensen discuss a process for reflecting on the past year that will help you to move from self-evaluation and criticism toward contentment. Looking more closely at moments of contentment, relishing success, and cultivating compassion are strategies that can help you to clarify your values and choose where to focus your attention in 2017. In this episode you will learn: Why focusing on goals and achievements may actually increase self-criticism.How to be more appreciative of meaningful moments in your daily life. Practices for increasing compassion toward yourself and others. Resources to explore: Paul Gilbert and Compassion Focused TherapyCompassion Focused Therapy: The CBT Distinctive Feature Series by Paul Gilbert (where compassion refocusing and soothing system vs. threat system is discussed)CFT Made Simple by Russell KoltsFlourish: A Visionary New Understanding of Happiness and Wellbeing by Martin Seligman (3 blessings exercise is located here)The quote about appreciating daily life by Olive Ann Burns is from the book Mitten Strings for God: Reflections for Mothers in a Hurryby Katrina Kennison Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do You Want To Transform Your Health In The New Year? Are You Longing For A More Meaningful, Engaged, And Connected Life? Are You Ready To Move From Surviving to Thriving? Then Join Us For Part 2 Of Our Two-Part Series On Flourishing! Recently the field of psychology has been shifting away from medical models of pathology toward models of wellbeing. Positive psychology researcher Dr. Barbara Fredrickson defines "flourishing" as living "within an optimal range of human functioning, one that connotes goodness, growth, and resilience." In Part 2 of Flourishing, Drs. Diana Hill and Debbie Sorensen will continue with the last 4 principles of Flourishing: 4. Promote sleep5. Generate self-compassion6. Practice social connection over social comparison7. Embodiment in the Present Moment In this episode you will learn: What are telomeres and how can our behaviors and environment impact our cell aging? Why sleep is like a "dishwasher for our brains" and why does a good night's sleep start the moment you wake up? What strategies could you apply to promote a better night's sleep? What is self compassion and where can you learn more about it? Why Facebook may be making you depressed, and how to practice social connection over social comparison What is happening in our brains when our minds are wandering, and why is it a problem? Why practicing embodiment and present moment contact may be a necessary modern day antidote to our digital society Resources to Explore: The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Elizabeth Blackburn and Elissa EpelAmericans are sleeping less Association between sleep duration and leptinBeta amyloids and the glymphatic system in the brainMathew Walker's research on sleep deprivation and the brainMathew Walker’s book Why We SleepSteele et al. (2014) Seeing Everyone Else's Highlight Reels: How Facebook Usage is Linked to Depressive Symptoms YouTube capuchin monkey video on social comparison with cucumber vs grapeMcDaniel and Coyne (2016) "Technofereence": The interference of technology in couple relationships and implications for women's personal and relational wellbeingBo ForbesKillingsworth and Gilbert (2010) A Wandering Mind is an Unhappy MindNorman Farb et al (2010) Minding one's emotions: Mindfulness training alters the neural expression of sadness Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do You Want To Transform Your Health In The New Year? Are You Longing For A More Meaningful, Engaged, And Connected Life? Are You Ready To Stop Languishing And Start Flourishing? Then Join Us For Our Two-Part Series On Flourishing! Recently the field of psychology has been shifting away from medical models of pathology toward models of wellbeing. Positive psychology researcher Dr. Barbara Fredrickson defines "flourishing" as living "within an optimal range of human functioning, one that connotes goodness, growth, and resilience." In this episode, co-hosts Diana Hill and Debbie Sorensen will outline 3 of 7 principles for flourishing: 1. Live by your values2. Hold your thoughts lightly3. Eat and Move nutritiously Next week we will explore the remaining 4 principles for flourishing: 4. Promote sleep5. Generate self-compassion6. Practice social connection over social comparison7. Embodiment in the Present Moment In this episode you will learn: What are values and how can we act on our values in the present moment How to use "choice points" to promote meaningful action What is cognitive defusion and how it differs from traditional approaches to thoughts in CBT Strategies to step back from your thoughts and move more flexibly How can we become more "psychologically flexible" How Diana turns breakfast into a mindfulness practice How food scientists are tricking us to eat fake food and principles for eating real food Why movement matters as much as exercise Why Diana doesn't have living room furniture and chooses to squat at a coffee table to write her treatment notes Write A Review for us on iTunes!!! More Resources to Explore: Emotional Agility by Susan DavidFood Rules: An Eater's Manual by Michael PollanWhy Humans Like Junk Food by Steven WitherlyMovement Matters by Katy BowmanMove Your DNA by Katy Bowman Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are You Unsure Of How To Respond To A Child Or Teenager’s Emotional Extremes? Do You React To Your Child Or Teenager’s Emotions In Ways That Are Not Helpful? Do You Want Tips For How To Foster Emotional Intelligence In Your Child? Being A Parent Can Be A Challenge, And We’re Here To Help! In this episode, Debbie and Diana explore how children and teenagers are different from adults in terms of emotional development. We discuss some techniques, drawn from neuroscience and parenting research, that can help parents and caregivers respond to children’s emotions in ways that foster Emotional Intelligence. And we discuss ways to slow down in the moment and respond to children from a place of values and wisdom. In this episode you will learn: How children and teenagers differ from adults in terms of brain development and perspective.How a basic understanding of child development can be helpful in parenting.Parenting techniques that can promote Emotional Intelligence.Ideas to help children understand and regulate their emotions.Why validating normal emotions, while still setting limits on unhelpful behaviors, is important.How parents and caregivers can stay true to their values, even in the heat of the moment. Resources: Raising An Emotionally Intelligent Child The Heart of Parenting by John GottmanThe Whole Brain Child by Siegel and BrysonEmotional Intelligence by Daniel GolemanLearn more about Theory of Mind here and hereLearn about mirror neurons here Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are You Interested In Learning How To Apply The Latest Techniques For Self-Care In Coping With Infertility? What Is The Psychological Impact Of Infertility And Infertility Treatment? How Do You Navigate Relationships Along The Infertility Journey? In this episode, Dr. Rae Littlewood interviews Ann Bracken, author of the book Mind, Body, Baby: How to Overcome Stress and Enhance Your Fertility with CBT, Mindfulness, and Good Nutrition.With an approach that puts mind body health at the heart of fertility, this easy-to-follow guide provides clear strategies to overcome emotional stress, improve relationships, communicate with fertility consultants, and support individual and couple wellbeing. We discuss how mindfulness-based stress reduction techniques and cognitive behavioral therapy (CBT) skills can be used to reduce the stress and anxiety associated with fertility problems and to improve communication and support for the individual and the couple on the fertility journey. Resources for Infertility Mind, Body, Baby is now available and you can contact Ann Bracken through her website: http://www.annbrackentherapy.com/Resolve: The National Infertility AssociationCoping with Infertility: How Family and Friends Can Help Coping with the Holidays A Collection of Articles Sex, Relationships and Infertility American Society for Reproductive Medicine21 Things You Should Never Say to Someone Struggling With Infertility Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do You Struggle With Falling Asleep And Staying Asleep? Are You Curious How Insomnia Develops? Do You Wonder What You Should Do When You Wake In The Night? If You Are Interested In Learning Evidence-Based Strategies That Work For Insomnia, Then This Episode Is For You! In this episode, Dr. Diana Hill interviews Dr. Alisha Brosse, who co-authored the book End the Insomnia Struggle: A Step by Step Guide to Get to Sleep and Stay Asleep with Dr. Colleen Ehrnstrom. Dr. Brosse is a specialist in Cognitive Behavioral Therapy for Insomnia, which is considered the best treatment for chronic insomnia. Dr. Brosse is also the Associate Director of the Robert D. Sutherland Center for the Evaluation and Treatment of Bipolar Disorder, provides evidence-based treatment for a variety of mental health concerns and offers trainings for mental health professionals. In this episode you will learn: How our attempts to control our sleep can have paradoxical effects Two behavioral approaches to insomnia that get your life back from tossing and turning Common thinking patterns that get in the way of us sleeping Why willingness and acceptance are key to ending our struggle with sleep Resources: End the Insomnia Struggle: A Step by Step Guide to Get to Sleep and Stay AsleepLearn more about Dr. Alisha Brosse hereRead an excerpt from End the Insomnia Struggle here! Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do You Feel Frantic And Frenzied During The Holiday Season? Does Your Inner Martha Stewart Tend To Show Up This Time Of Year? Do You Dread Family Holiday Gatherings Or Your January Credit Card Bill? ‘Tis the season to discuss something that has become pervasive in our society this time of year: Holiday Stress. Join us to hear Debbie interview psychologist Dr. Stephanie Smith about this topic, and learn some helpful tips for how to manage holiday stress and enjoy the season! In this episode you will learn: Why this season can feel so long and so stressful for so many people. Tips from Dr. Stephanie Smith for letting go of holiday perfectionism, and focusing the things that matter most to you. Why you may not want to start talking about politics with Uncle Bob after he’s had a few beers. About an important life lesson Debbie learned because of stocking stuffers. Ways to manage stress and take care of yourself in the midst of all the holiday pressure. Resources: Dr. Stephanie Smith’s BlogStephanie in the newsStephanie’s Buzzfeed article on Surviving Election Talk Over the HolidaysOn Post-Election StressSeasonal Affective Disorder (SAD) SAD is a condition that occurs when the “winter blues” get more serious. There are effective treatments for SAD, so if you are experiencing this, please reach out to a mental health professional or primary care provider. Resources if you are experiencing a high degree of emotional distress: National Suicide Prevention Hotline 1-800-273-8255 If you are having a mental health emergency, call 911 or go to your nearest emergency room To find a licensed Psychologist or mental health provider: http://locator.apa.org/ https://therapists.psychologytoday.com/ Or, speak with your Primary Care Provider Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are There Behavior Patterns You Struggle With Changing? Do You Ever Catch Yourself Doing Unhealthy Things On “Autopilot?” Do You Ever Sabotage Your Own Efforts To Change Something In Your Life? In this episode, we take another look at behavior change, this time Dr. Debbie Sorensen and Dr. Diana Hill will focus on awareness training, the role of thoughts and emotions in changing behaviors, and how to think like a behavioral psychologist! In this episode you will learn: Techniques for increasing awareness of your behavior patterns. Whether or not tracking your behavior is a useful tool. How our thoughts can sabotage our efforts to change our behavior. How “urge surfing” might help you deal with a craving or urge. Whether there might be emotions underlying your behavior patterns. How strategies from Acceptance and Commitment Therapy can help when your mind says "I don't feel like it." How Opposite Action from Dialectical Behavior Therapy may be helpful in getting unstuck. “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” – Viktor Frankl Recommended Resources: The Willpower Instinct by Kelly McGonigal The Power of Habit by Charles Duhigg Appetite Awareness Training by Linda Craighead Man’s Search for Meaning by Viktor Frankl Functional Analysis Worksheet: Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do You Have Behaviors You Want To Increase Or Decrease? Do You Start Off Strong, But Then Give Up On Making Changes In Your Life? Are You Looking For Concrete Strategies To Maintain Your Efforts In Healthier Living, Relationships And Work? Join Us! In this episode of Psychologists Off The Clock, Drs. Diana Hill and Debbie Sorensen discuss how willpower is not a useful tool in behavior change, how to use values to guide your behaviors, and strategies to establish "tiny habits" that you can maintain long term. In this Episode you will learn: About BJ Fogg's "motivation wave" and how can we use it to our benefit.Why most of us burn out quickly on behavior changes.How your values can be helpful in establishing new habits.Why Debbie struggles with getting to bed on time, and how can she use these strategies to get to bed earlier.Ways to practice making small changes that really stick! Resources: The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigalThe Power of Habit: Why We Do What We Do in Life and Business by Charles DuhiggBJ Fogg's Tiny Habits Program Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you have a harsh inner critic? Do you blame yourself for your struggles? Would you like to develop a kinder relationship with yourself? Then this episode is for you! Self-compassion is an emerging field of research in clinical psychology. Individuals who are kind to themselves in the face of struggle are less likely to struggle with psychopathology such as depression and anxiety and more likely to feel socially connected. In this episode, Drs. Diana Hill and Rae Littlewood discuss the science and practice of self-compassion. In this episode, you will learn: The three components of self-compassion, as defined by Kristen Neff, Ph.D.How self-compassion differs from mindfulnessWhy attempts to change ourselves with self-criticism are not effectiveThe neuroscience of self-compassion and how you can change your brain with only two weeks of loving-kindness practice!Three concrete practices to try at home. Resources: The Mindful Path to Self-Compassion by Christopher Germer, Ph.D.Self-Compassion: The Proven Power of Being Kind to Yourself by Kristen Neff, Ph.D.Diana's list of Metta Meditations: May I be one with myself May I be free from suffering May l be at peace May I be safe and protected May I sense my worthiness and well-being May I live with ease May I be healthy May I accept myself as I am May I care for myself May I be kind to myself May I find peace in this uncertain world May my happiness continue to grow May I love and be loved May I forgive myself May I be patient May I be strong May I trust this world Dear one, may you be happy and content _________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free where you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher, Deezer, iHeartRadio Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are You Curious Why Scandinavian Cultures Are So Happy? Are You Craving More Cozy Connection In Your Home? Do You Want To Slow Down And Savor Your Relationships? Join Us! According to the World Happiness Report, people in Denmark are unusually high on ratings of happiness and wellbeing. And they also happen to be obsessed with the concept of “Hygge,” which roughly translates to an atmosphere of coziness and interpersonal connection. Is this a coincidence, or is Hygge the secret key to contentment? Light a few candles, grab a cup of hot tea, and cozy in for this episode of Psychologists Off The Clock! In This Episode You'll Learn: The meaning of the Danish concept of Hygge, and why it’s crossing the Atlantic. (Although you probably won’t learn how to pronounce the word correctly!) Why Denmark is so often rated as one of the happiest countries in the world. What we Americans are doing wrong, and why we might want to slow down. Why some Hygge skeptics think the whole concept has a dark side (see here and here and this book) How Diana creates coziness in the warm Santa Barbara climate and why Debbie plans to start taking longer coffee breaks at work. Why running on the hedonic treadmill probably isn’t getting you anywhere. Explore These Resources: The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country by Helen RussellThe Little Book of Hygge: The Danish Way to Live Well by Meik WikingHygge: The Danish Secrets of Happiness: How to be Happy and Healthy in Your Daily Life by Maya ThoresenThe Almost Nearly Perfect People: Behind the Myth of the Scandinavian Utopia by Michael BoothFika: The Art of The Swedish Coffee Break, with Recipes for Pastries, Breads and Other Treats by Anna BronesMitten Strings for God: Reflections for Mothers in a Hurry by Katrina KenisonThe Greater Good Science Center Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are You Thinking Of Stepping Outside Of Your Comfort Zone And Doing Something New? Do You Have Some Creative Energy, But Feel Stuck In Inaction? Do You Have Things To Say, But Hesitate To Speak Up? Join The Club! For our first Episode of Psychologists Off The Clock podcast, we discuss the book Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr In this episode, you'll learn: How the Psychologists Off the Clock podcast became a professional “leap” for psychologists Dr. Diana Hill, Dr. Rae Littlewood and Dr. Debbie SorensenWhy your inner critic may be undermining attempts to take meaningful action and strategies to address your inner critic when she is loudestAbout unexpected facts about feedback and unconventional strategies to respond to negative feedbackHow you may be undermining yourself in your everyday languageWhy Diana is practicing cartwheels, Debbie is suffering from “imposter syndrome”, and Rae is using her personal experience to strengthen her professional connectionsAbout a dark side of psychology and how clinical psychologists (see Marsha Linehan, Ph.D. and Steve Hayes, Ph.D. ) used their personal struggles to create innovative and meaningful treatmentsOur personal response to Tara Mohr’s afterward about how having children impacts us professionallyHow mistakes are essential in learning Playing Big Resources: Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr _________________________ Thank you for joining us on this episode of Psychologists Off The Clock. We appreciate your feedback. Please take a moment to leave a quick rating and review of the show on Apple Podcasts. It helps us spread the word to more folks like you! Subscribe for free wherever you listen to podcasts! Apple Podcasts, Google Podcasts, Spotify, Stitcher Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.