Five Simple Steps To Reduce Anxiety, Stress and Toxic Thinking with Dr Caroline Leaf #281

What does the content of your mind look like? Do you sometimes have thoughts you don't want to have? Do you sometimes feel emotions you don't want to feel? My guest today has recently published a book called Cleaning Up Your Mental Mess: Five Simple, Scientifically Proven Steps to Reduce Anxiety, Stress and Toxic Thinking which contains techniques and practices that can help any of us whether we have a diagnosed mental health problem or not. My guest is Dr. Caroline Leaf, a cognitive neuroscientist, researcher and best-selling author. Since the 1980s, Dr Leaf has researched the mind-brain connection, the nature of mental health and the formation of memory. She was one of the first in her field to study neuroplasticity and how the brain can change with directed input from our minds. Over the years, Dr Leaf has helped transform the lives of many people around the world - she's helped people with traumatic brain injury, stress, anxiety and depression, but the tools that she shares are relevant for anyone who wants to improve the functioning of their minds. We begin our conversation talking about the difference between our minds and our brains - these two terms are often used interchangeably but Dr Leaf explains why this is a mistake. She explains how it's our mind, both our conscious mind and our non-conscious mind, that actually control our brain. It is because of this, she says, that we are much more in control of our symptoms than we might think. Dr Leaf believes that many of the conventional clinical approaches to mental health and well-being are misguided and limiting. Her approach reframes things like depression and anxiety as a response, rather than an illness. Signs and symptoms, she says, always point to a thought or belief that has caused them. So instead of medicating them away, Dr Leaf believes that we need to spend more time looking for the cause. It is Dr Leaf’s firm belief that we can all benefit from what she calls ‘mind management’. Whether we want to build a healthier, more resilient brain, whether we want more focus or whether we want to reduce negative thoughts that are affecting us, Dr Leaf has pioneered a five-step protocol to help us do so. In this conversation, she reveals just what those steps are and how we can all put them into practice in our everyday lives. Thanks to our

Actionable Insights

1. Embrace Symptoms as Signals

Instead of viewing emotional states like depression or anxiety as illnesses, reframe them as warning signals, clues, or messengers from your mind, brain, and body. This perspective helps you look for the underlying cause of your symptoms rather than just medicating them away.

2. Mind Controls Brain

Understand that your mind, both conscious and non-conscious, is the driver that controls your brain and body. This knowledge empowers you to realize you have more control over your symptoms and well-being, as your brain constantly changes based on your mind’s direction.

3. The Five-Step Neurocycle Protocol

Engage in a systematic 5-step process daily to deconstruct and reconstruct thought patterns. This protocol involves: 1) Gathering awareness of your emotional, behavioral, bodily, and perspective signals; 2) Reflecting on what these signals are attached to by asking ‘why’ questions; 3) Writing down all thoughts in a chaotic mind-dump; 4) Rechecking and reconceptualizing by finding patterns, triggers, and the ‘because of’ behind your responses, accepting your story without trying to control external factors; 5) Forming an Active Reach, which is a statement or action to capture intrusive thoughts and intentionally move forward.

4. Neurocycle Timing for Lasting Change

To effectively rewire your brain and transition from negative thought patterns, commit to the Neurocycle process for at least 63-66 days. For the first 21 days, dedicate 15-45 minutes daily to deconstruct the ‘diseased tree’; for the subsequent 42 days, spend only 5 minutes daily to reinforce new, healthy thought patterns.

5. Intrusive Thoughts as Allies

View intrusive thoughts as your non-conscious mind’s way of highlighting issues that need attention, making them your ‘best friend.’ Becoming aware of an intrusive thought destabilizes its underlying structure, weakening its power and allowing for change.

6. Daily Intrusive Thought Exercise

Dedicate a 16-minute block daily, distraction-free, to address intrusive thoughts. Close your eyes and let your mind wander for two minutes, then open your eyes and write down any thoughts, repeating this cycle eight times to identify recurring patterns and underlying thoughts.

7. Brain Building for Resilience

Actively build a healthy and resilient brain using the same 5-step Neurocycle process, but with a focus on constructing new, positive networks. This practice can significantly improve intellectual capacity and help manage depression and anxiety, acting as an ‘insurance policy’ against overwhelm.

8. Brain Building with Podcasts

Use podcasts or other learning materials for brain building by listening for about a minute, pausing, and then going through the Neurocycle steps. Gather awareness by repeating what you heard, reflect by asking ‘why’ questions, write down your thoughts, recheck by comparing, and form an active reach by explaining or applying the content.

9. Control Your Response

Recognize that while you cannot control external events, circumstances, or other people, you can learn to control your internal response to them. This learning is a skill that grows exponentially with practice and empowers you to navigate life’s challenges more effectively.

10. Embrace All Humanity

Avoid toxic positivity and instead embrace all aspects of your humanity, including feelings of depression and anxiety, as they confirm your ability to feel as a human. Allowing yourself to ‘be a mess’ is okay, because ‘behind that mess is the message’ that can lead to reconstruction of your life.