​These ideas are applicable to most, if not all, professions.

There is an art to conducting therapy. It is a craft that requires awareness, intelligence, passion and discipline. The passion is fueled by the joy experienced when the therapist makes a unique interpretation transforming the perception of the client. An interpretation that shines a bright light on something previously concealed by the dark. An interpretation powerful enough to evoke emotion so strong it becomes the catalyst for behavioral change. Strong enough to begin the process of stopping bad habits of the mind and behavior while inspiring the arduous journey of forming new habits that are going to lead to the client to be more at peace with her/himself. That is the fun and energizing part of the art, but there is still the difficult discipline necessary to reach the heights of being a good therapist. The foundation for the discipline of therapy is created in grad school. The discipline is built through hours in the classroom, in the library, in internships, writing a dissertation, and forcing the mind to understand. But that is not enough. A good therapist cannot become stagnant after grad school. A good therapist must constantly challenge his/her own mind, recognize and improve weaknesses, and experience the stress of being a psychologist, all the while not giving up or taking short cuts. The discipline and passion come together when inspiration is found in the traditional: books, articles, workshops... But inspiration can also be hidden in plain sight, in nontraditional sources: music, nature, exercise, other professionals outside of psychology…

Now apply these same principles to your profession or passion.

The link below leads to an article describing the chills sensation (frisson) most people have experienced feel with powerful music. It is something that, if harnessed and reproduced, can impact performance on the field. Some people liken it to an adrenaline rush which can motivate and push athletes to be their best. I often encourage athletes to use music in their pregame routing to pump them up and this article explains some of the underlying biological principles.

http://nymag.com/scienceofus/2016/06/these-are-the-people-most-likely-to-get-the-chills-from-sad-music.html

This article does a nice job explaining the function and impact of the stress hormone, cortisol, which is helpful if introduced into the body on a limited basis because it prepares the body for action. This process is normal when we experience stress as it pops up from time to time. What is not normal is when we perceive stress all the time by perpetually imagining worst case scenarios. Under these conditions cortisol can become toxic with side effects like agitation, fatigue, poor focus, lowered self-esteem, clinical anxiety, and major depression.

http://dartnewsonline.com/70704/features/a-culture-of-stress/

As the weather beings to improve (hopefully) many people will shift their attention and bodies from the couch, gym, and yoga studios to the street, trails, and track. Running has so many physical benefits, but the mental benefits often lack understanding. I often encourage my clients to run or engage in some activity that raises the heart rate. Running has been proven to alleviate the painful symptoms of depression and anxiety, while boosting self-esteem and confidence. The article below explains how running helps the brain grow new neurons, improve memory, assist emotional regulation, provide clarity, and help with executive functioning.

http://www.huffingtonpost.com/science-of-us/how-neuroscientists-expla_b_9787466.html?utm_hp_ref=healthy-living

Here is the segment in which I was interviewed for NFL Films. It is about self-talk in sports
​

​Running from demons.
When we try to avoid pain, problems, stress, weaknesses, sometimes these demons away. At least we think they go away. In reality those demons are there. In the shadows, waiting, and getting stronger. Meticulously devising a plan to interfere, hurt, and sabotage. When we run from demons, we are also running from a solution, a plan of attack, a fight. When you run from the demons they will control you.

Running with the demons.
Run alongside the demons. Understand these demons intimately. Where did they come from? How strong are they? What makes them stronger and what makes them weaker? Come face-to-face with your demons so you can eliminate what gives them strength. So you can exploit their weaknesses. Run with the demons so you can be in control of them. In doing so you can minimize how they cause pain. You can use their strength to work for you. You can better understand yourself. When you run with the demons you are running toward, not away from a solution. You are planning an attack. You are fighting.

This is the time of year when most people have given up on a New Year’s resolution and fallen prey to old habits. This means unhealthy diets, minimal exercising, smoking, too much drinking, succumbing to anger, giving up on therapy, not pursuing a new job, and not saving money. (Click on the link below for a list of common New Year’s resolutions that are broken.)  Gym traffic begins to return to normal because New Year’s resolutions have lost their luster. Trying something new or making a substantial life change can be very difficult whether it is physical or psychological. I recently came across some information on temperament and personality types that might help with your pursuit of change. Listed below are temperaments/personality characteristics that influence the path to change. Which category best describes you?

1. Novelty seeking: These individuals are excited to try something new and different, sometimes act on an impulse, and are not deterred when initially trying something different. On the flip-side these people are easily bored and often restless. They tend to be enthusiastic about a New Year’s resolution, but stop within a few weeks.
2. Harm avoidant: These are the people who play it safe. They often stick to what is comfortable and known because trying something new has the potential for some form of discomfort. They are less likely to even think of a New Year’s resolution than others. They may decide to forego on a gym membership because exercise is hard, meeting new people is unnerving, or learning how to use the equipment could potentially be embarrassing. They may decide to stay home and not go out to a party with a friend because those in attendance are unfamiliar.
3. Reward dependent: These are your pleasure seekers. They are going to try something new to reap the benefits. They are focused on the light at the end of the tunnel, but they have to be cautious of being deterred when the rewards are out of reach or not happening as often as they would like.   

 
One overarching factor that plays a role in all of these personality characteristics is persistence. Being aware of which group(s) best describes you, along with your level of persistence can prove useful in the process of change. You will be armed with valuable information that can help you avoid pitfalls, work through personal roadblocks, and stay motivated.
 
http://list25.com/25-of-the-most-popular-and-commonly-broken-new-year-resolutions/1/

“Before we even show up at the doorstep of an opportunity, we are teeming with dread and anxiety, borrowing trouble from a future that hasn’t yet unfolded.”
-Amy Cuddy

Do you constantly doubt yourself? Is there a steady stream of anxiety prompting fantasizes that you will be discovered to be a fraud? Do you lack confidence despite clear evidence that you excel at something? Amy Cuddy is one of the leading researchers on the Imposter Syndrome. I believe that we all, at some point in our lives, suffer from dread associated with the notion that someone might reveal that we are in fact less intelligent, less athletic, less gifted, lazy, or unfit for the task at hand. I believe this is a normal part of growth because when were in the developing process, we are not skilled, yet. However I see many people who are fearful of being revealed as imposters when they are actually experts. There is a substantial amount of evidence these individuals are great at what they do, yet the fear of being recognized as an imposter plagues their thinking. Then performance suffers. With a little help most people can begin that journey of seeing themselves in a realistic perspective and eventually dispel the notion that they are not a novice masquerading as an expert, but they are in fact an a qualified expert.

https://www.brainpickings.org/2016/01/28/amy-cuddy-presence/ 

I was interviewed for an article that featured former Eagles coach Dick Vermeil on clock management in the NFL.

http://www.phillyvoice.com/times-not-actually-yours-psychology-poor-clock-management-football/.

All too often I have clients express frustration with “a racing mind” and “constant focus on the negative.” With some hard work, people can change this habit of their mind and the first step in this difficult, yet rewarding endeavor is creating some understanding. So I would like to share some neuroscience that will shed some light on why most people struggle with a perpetually negative mind.

1. “Neurons that fire together, wire together.” Our brain is comprised of billions of neurons communicating with each other which results in thoughts, feelings, and behaviors. The more we do something, the more automatic that something becomes, whether it is an action or a thought. Think of an athlete or musician. Early in their career the actions of throwing a spiral or shifting between chords on a guitar are clumsy and difficult. With repetition those actions become fluid and require little thought. The same holds true for thinking. When someone repeatedly engages in specific configurations of thinking (anxious, depressing, angry, happy, exciting…) those thoughts take one more step toward automaticity. One of the best metaphors I’ve come across compares the firing neurons in one’s brain to a footpath being created on a grassy hill. Imagine a person walking down a hill with tall grass for the first time. That grass bounces back easily and there is no trace of the walk ever happening. However, when the person makes the same trip 10 times a day, eventually a well-worn path is created. The same is true for the neurons in your brain. The first time a person has a specific anxious thought, those firing neurons have very weak connections. But with repetition, over time, the connection between those specific neurons becomes stronger and fire more automatically. It is like those firing neurons create a pathway in the brain much like the pathway on the hill. This is one reason why people can easily get swept up in negative thinking, we subconsciously have those automatic thoughts because the involved neurons have very strong connections.