Some resources from the Internet

The internet offers a rich provision of material supporting self-help activities. As I go along, I am adding pages I have harvested over the years. Where possible, I will explain why the material is included. I will comment on the ways in which the material might help you in the design of your own safe experiments.

I am including only leads that have impressed me personally,  or have been tried out by others, with some success. No financial encouragement has been offered to me for any of the leads I provide.

Dan Siegel, for starters

I have mentioned Dr Dan Seigel a few times; his insightful material can be found at:

https://www.drdansiegel.com/resources/wheel_of_awareness_thanks/

His material has important things to say about the nature of ‘Mind’ and about well to experiments on affect regulation and body scanning. His work goes deeper into the effective practices of change.

Working on his information may make your safe experiments even more robust.

Dr Linda Abel, a US therapist

provides some mindful visualisation material on:

http://www.anxietystlouispsychologist.com/free/

This material will give you an opportunity to allow your mind and body to ‘just notice’ your experiences. The experiment of ‘just noticing’ is not as easy to do, as to say. I believe it is a fundamental step in the pursuit of small changes.

Two on-line training programmes I have used

https://www.nicabm.com

Also, The PESI organisation at: https://www.pesi.co.uk/

I have found The Great Courses (mainly US material, but with a UK-base) a valuable source of learning using video and audio download or DVD. Their programmes cover a range of academic subjects, but their material on Neuro-science, mindfulness, sleep, Tai Chi and cognitive behavioural therapy has impressed me.  There is a heavy American bias in the selection of teachers, so one of the safe experiments you will do is to translate what is said into your own world. Another plus!!

On-line meditation and mindfulness

You can subscribe to: https://www.headspace.com

You can look out for a US developer of Mindfulness, Jon Kabat-Zinn. In the UK, there is a post-graduate programme available at Bangor University.

I’d recommend any-one to find out more about Bessel van der Kolk and what he has to say on about the processes of change: a compassionate and thoughtful man who is so well informed. His book, The Body Keeps the Score has an important place in understanding the place of neuro-science the treatment of trauma.

http://besselvanderkolk.net/index.html

…. along with Antonio Damasio, Allan Schore, Louis Cozolino, Mark Solms and Oliver Turnbull, as well as Peter Levine and Babette Rothschild.  

Stephen  Porges is a ‘must’ in my view. He developed the Polyvagal system and his research casts important light on primitive defence mechanisms.

I found it particularly important that he draws our attention to the problem of immobilisation for human beings. If all goes well, safe experiments will help me be immobilised without fear (as happens for episodes when we sleep) rather than immobilised by fear;  not a state we want to create too often –  but it is easily done!! For more details, see his important video at:

Control breathing to keep calm. Is it really that simple?

I appreciate the way in which these web sources have helped keep me up to date and, indeed, given me some re-assurance about the relevance of ‘safe experiments’.

I have mentioned Paul Grantham, a UK-based psychologist a few times. His work, and that of his colleagues, can be found at:

http://www.skillsdevelopment.co.uk/index.shtml

A web page offering a number of different stress reduction apps to use ‘on the hoof’, can be found at:

https://thiswayup.org.au/12-free-apps-to-help-you-beat-stress/

Other leads to consider

Because much of what I do connects closely to the cognitive behavioural models of therapy (CBT), amongst others, you may like to follow to work of one of the ‘fathers’ of CBT, Aaron Beck.

His Institute can be found at: https://beckinstitute.org/#?secret=ZLkdmckGb6https://beckinstitute.org/

….. and Transactional Analysis (TA)

where a suitable lead to start can be found at:

https://www.uktransactionalanalysis.co.uk/

or try the Institute started by Iain Stewart, Adrienne Lee and others:

https://theberne.com

TA is well suited to the design and monitoring of safe experiments. You will have detected that it had a big impact on me, in my time.

Eye Movement De-sensitisation and Reprocessing (EMDR)

….. offers another insightful perspective on treatment, I’d commend the following to you: 

braynework.com, and emdrfocus.com

…. both links direct you to the work of Mark Brayne here in the East of England. You may like to have leads to the National and international organisations. These can be found at:

EMDR: The basics – EMDR Association UK – Overcoming trauma with expert help

…. with its UK-based account of what is involved should you engage with mainstream EMDR as a treatment.

What is EMDR? – EMDR Institute – EYE MOVEMENT DESENSITIZATION AND REPROCESSING THERAPY

…. offering an International perspective. It may help to compare and contrast the approaches on offer from the two website. 

More specialist facilities

For those interested in issues of substance misuse and recovery, there are resources available from the US-bases in Denver and the Recovery Village in Columbus: see,

https://www.columbusrecoverycenter.com/well-being-resources/

as well as:

https://www.denverrecoverycenter.com/signs-of-addiction/ and,

https://www.abbeycarefoundation.com/finding-rehab-a-buyers-guide/

The latter is a UK-based treatment provider and this may be of help to individuals seeking intensive treatment, or relevant information about paid-for rehabilitation services.

I mention these web sites as they have a focus on addiction management and I have not, as yet, provided many safe experiments relating to this topic.

I’d be interested to hear views from people who use any of these web sites. Can you  integrate these leads into some of your safe experiments – and record the results!

I expect some will work, some of the time. I’d be more than surprised if all worked, all of the time.

A more poetic approach to safe experimenting

I would have valued the opportunity to reproduce Jon Roedel’s poem. A quote from poetry can speak volumes in few words.  In the absence of his permission, you can follow it indirectly through:

Poem by John Roedel – The Maggie Oliver Foundation

Robin’s thoughts on the questions raised by John Roedel’s Story-poem – Find Your Nudge (your-nudge.com)

DISCLAIMER

None of my web site material is copied directly from these programmes, but it is very much informed by them. Each, in some way, have contributed to my thoughts.  My web site is all my own work, faults and all. It has evolved now over many years.

The pages have been informed by some ‘leading lights’ and, more particularly, by the experiences of ‘clients’.

Can I thank all clients and current readers for the contributions they have made to this compendium of small, safe experiments.

Please tell me if you find something I may have misappropriated in error.

As stated, I have no financial or professional interest in any of the Internet resources mentioned on this web site. I mention them only because I think they have been helpful to me – in my further researches.

Of course, you could approach me for some further help!!

A WARNING

Use the Internet to help you with safe experiments,  but not as a substitute for doing something else or being with other human beings.

My experience tells me that there are many things that help us to nurture our emotional well-being. If I had to chose one, it would be actively sustaining contact with other people; not just our immediate family, but beyond. The Internet can help this process and yet, sadly, it can provide a substitute for this close contact.  This is particularly so at the time of the ongoing public health crisis.

There are risks using the Internet:

  • there are lies masquerading as facts on the Internet. These can deceive us into developing beliefs that are negative and unhelpful. When you research around a safe experiment, you may find some ‘respectable’ data is not all it seems. Remain sceptical. I’d rather you gave up on my web site if it helped you to remain sceptical!
  • the internet is a virtual world. It can create virtual emotional connections, even virtual communities. I have worked with a number of people who suffered when those connections were tested in the real world.
  • there are ‘groomers’  out there. Most want to impress you, even seduce you,  but what about the more subtle work of ‘influencers’ – those who enrich themselves or seek to ‘big’ themselves up with an ever-expanding list of ‘followers’.  
  • in my blog I have emphasised that successful therapy does not depend on the skills or experience of your therapist or, indeed, the extent of any ‘problem’ you may have. It depends on the quality of the space you make together. The internet is not exempt from this – it offers a special space – but not necessarily a safe space. In a virtual it is possible to become dependent on that virtual world. To avoid this, test out the outside world; interrogate it and negotiate with it – just as you would a human being!
  • only the Internet of Things should be relating one to another; human beings need other human beings in front of them to test things out.
  • in short, value people and tell them when, how and if you feel valued by them.

Further leads to consider

Welcome to Find Your Nudge

How to give yourself a nudge

Preparing to design safe experiments

Why small is important!

Stepping outside the Window of Tolerance (WoT)

Pathways to change

Models of change

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