Table of Contents
Foreword Loriann Oberlin, MS, LCPC xiii
Introduction: How to Be Calm in a Frazzled World 1
How frazzled are you?
Soften your response to stress
Activate your brain's self-healing properties
Part I Focused Thoughts 17
Chapter 1 How to Cool Down and Self-Soothe 19
Cultivate patience
Give your feelings a name
Support and soothe yourself
Chapter 2 From Hostility to Hope 43
Taming hostile and cynical attitudes
Overcoming toxic self-criticism
Generating hope
Chapter 3 The Power of Imagination 79
Manage your metaphors
Create your own placebo effect
Visualize to calm your mind
Part II Intentional Behaviors 105
Chapter 4 Care for Your Gut, the Second Brain 107
Balance gut chemistry
Eat mindfully
Attune to your body's music
Chapter 5 Commune with Mature 131
Take a forest bath
Thrive in the pavement jungle
The healing power of living things
Chapter 6 Cultivate Kindness 147
Kindness and your brain
Tend and befriend
Find your greater purpose
Part III Healing Experiences 167
Chapter 7 How Relationships Can Change Your Brain 169
Cultivate nurturing relationships
Create meaningful experiences
Choose uplifting influences
Chapter 8 Cultivate Positive Emotions 201
Perk up with the power of play
Embrace awe and wonder
Build resilience
Chapter 9 How Mindfulness Heals 223
Create moments without judgments
Allow for the awestruck moment
The healing experience of silence
Chapter 10 CalmBrain for Life 237
Track your transformation
Maintain your progress
Stay connected and strong
Acknowledgments 255
Appendix: Finding Support for Change 259
How do you know if you need professional help?
Which type of therapy works the best?
How do you find a therapist?
Should you consider medication?
Bibliography 269