PSYCHO-EDUCATION: Educational videos giving an overview of the theory and research we discuss regularly on the webinar. The videos provide a good foundation for thinking about and managing intense and overwhelming emotions and problems in interpersonal relationships. Triune brain theory: How our brain works and how this influences our experiences of strong emotions. Fight, flight or freeze – this video will help to understand where these survival strategies come from and how to start thinking about them in a compassionate way. Explained by kids! https://www.youtube.com/watch?v=eVhWwciaqOE Attachment theory: The impact of our early experiences and how these shape our relationships in later life. Remember, the majority of people are ‘insecurely’ attached and difficulties in this area can be changed. Learning about attachment can help us identify our own attachment style. This gives us more control and explains some of our difficulties. https://www.youtube.com/watch?v=WjOowWxOXCg Brain model of PTSD: How traumatic experiences affect the brain and contribute to feelings of anxiety. This video helps to explain flashbacks and nightmares, and fragmented memories related to past events. This understanding may provide a different way of thinking about ‘the monster under the bed’. https://www.youtube.com/watch?v=yb1yBva3Xas Mentalisation introduction: Mentalising is the ability to put one’s own thoughts and feelings and the feelings and thoughts of others in context. When we mentalise we can feel more in control and reduce the intensity of our emotions. ‘Borderline patients’ and BPD are given a fairly harsh overview in the video so take this with a pinch of salt! https://www.youtube.com/watch?v=kxUHILbZNaY ANGER & FRUSTRATION: Anger Management: How to recognise our anger warning signs – this video discusses three signs that anger is rising within us – Actions (raising/lowering voice), Physical (sweating/shaking) and Thought (fixated on one sentence/phrase). Similar to Body Mapping, practical advice on how to chart the ‘early warning signs’ on an ‘anger thermometer’ and with practice, having a better control. https://www.youtube.com/watch?v=odgz9gCqsOY Discusses how Fight, Flight and Freeze affects our levels of anger, particularly impactful on our ability to breath steadily and how this can impact F, F & F further. Practicing breathing exercises to induce a more relaxed physical state, reducing anger. Also, useful if you feel a panic attack rising. https://www.youtube.com/watch?v=jq7LO_GTzVg Anger and compassion TED talk: The impact of our experiences can lead us to directly avoid dealing with difficult emotions until they overtake us – Anger, sadness, fear or shame. Anger especially can help us to feel strong but also lead to hurting ourselves and those we care about. Showing ourselves compassion, working with and trying to understand our experience relating to anger can help us find better ways to feel strong. Removing blame from others and ourselves. https://www.youtube.com/watch?v=QG4Z185MBJE Anger and mindfulness TED talk: A nice video discussing how to develop tools to better relate and respond to our anger. People normally channel anger in to two categories – ‘Hijackers’ we erupt with anger, and ‘Stuffers’ we suppress our anger – both of which have a detrimental effect on our bodies and minds. Practical Mindfulness tools and techniques to getting ‘back online’, listening to what our anger is trying to tell us as a threat response and how to express this in a healthier way. https://www.youtube.com/watch?v=sbVBsrNnBy8 ASSERTIVNESS: Assertive communication: Knowing what you need and getting others to understand this can be challenging. If you are unable to do this it can lead to not getting what you need in relationships, feeling misunderstood and not valued. Assertive communication is a way of helping you to express what you need whilst thinking about the other person. This video explores how to identify and communicate your needs in a way others may be more likely to understand and respond to. https://www.youtube.com/watch?v=NBkvWCmz2W4 It can be difficult to know to balance your needs with what other people may want. This video explores how expressing what you think is going on for others may be less helpful than learning to express what you know is happening in your mind. https://www.youtube.com/watch?v=vlwmfiCb-vc SELF-COMPASSION Introduction to compassion: Self compassion has recently become a serious subject for research. Most people who struggle with mental health, mood swings or even exhaustion have exaggerated self-criticism, and use their thoughts to speak to themselves in a way they would never speak to anyone else. Good news is self-compassion can be developed through practice. Self-compassion is not self-pity, but is a vital part of good health. This video shows a simple three step exercise which if practiced can have really good results. https://www.youtube.com/watch?v=-kfUE41-JFw Compassion TED talk: This Ted talk is a deeper dive into the science of self-compassion. The speaker makes it very accessible though and it helps that she speaks about her own struggles with anxiety. The key is realising we are all imperfect because we are human and we are all a work in progress. She gives clear exercises to improve self-talk, reminding us that we should take what we say to ourselves seriously because whatever we say to ourselves, we are listening. https://www.youtube.com/watch?v=eiEMVA8AIJw Breathing techniques: Three breathing techniques to aid relaxation, personal wellbeing and give us a positive experience of restfulness. Help our brains manage stress and anxiety in a better way experiencing a calm s pace inside when life feels overwhelming. https://www.youtube.com/watch?v=RHpTR2wRc8c Deep breathing: A helpful, use anywhere, exercise to access in the moment when you start to feel emotions become overwhelming. https://www.youtube.com/watch?v=hoPD0cVquPo Yoga for beginners: A twenty minute Yoga home workout for the complete beginner. No experience required to access, just an open mind and an open heart. Please keep within your comfort zone to enjoy fully and avoid any injury. https://www.youtube.com/watch?v=v7AYKMP6rOE .