Articles from StressResilientMind.co.uk

Glyn Blackett □ Stress Management & Biohacking Coach

Articles on Biofeedback, Neurofeedback & Biohacking

This collection of articles from StressResilientMind.co.uk explore themes relating to stress & anxiety management and optimal brain performance, including biofeedback, neurofeedback, biohacking, mindfulness and positive psychology coaching.

Please use the numbered links below the list to page to more articles.

What Is Positive Psychology & How Can It Help Stress & Anxiety?

Positive psychology is the science of wellbeing, happiness and optimal functioning. It studies the conditions needed for humans to flourish and thrive rather than simply avoid suffering. Positive psychology coaching helps identify personal goals and develops skills and resources.

Optimal Breathing Training With Biofeedback

Dysregulated breathing can be a cause of problems such as stress, anxiety, panic, irritability, fatigue and brain fog. Optimal breathing can be a platform for clear focus and emotional wellbeing. This article explains why breathing is so important in stress management.

HRV or Heart Coherence Biofeedback For Stress & Anxiety

Training heart coherence with HRV biofeedback can benefit physical health (e.g. IBS) emotional wellbeing and cognitive performance (e.g. focus, concentration). This article defines HRV heart coherence, and explains how HRV biofeedback can benefit stress, anxiety, focus, etc.

Capnometry or Capnography Biofeedback For Stress, Anxiety and Emotional Resilience

Capnometry measures carbon dioxide in exhaled air and is the best way to detect over-breathing or hyperventilation. Over-breathing significantly impairs brain performance. Training breathing with capnometry biofeedback can help develop emotional resilience, focus and clarity.

EMG or Muscle Tension Biofeedback For Stress, Anxiety & Mindfulness Support

EMG is a measure of muscle tension and EMG biofeedback can help stress and anxiety management. This article explains how.

What Is EEG Neurofeedback & How Can It Help Stress, Anxiety, Focus & Emotional Resilience?

This article explains what EEG neurofeedback is, what it can be used for, and how it creates benefits. I discuss differences between some of the main forms of EEG neurofeedback, and compare it to peripheral biofeedback.

What Is HEG Neurofeedback & How Can It Help Improve Focus, Attention And Brain Fog?

Hemoencephalography or HEG is a form of neurofeedback based on detecting changes in metabolic activity in the front part of the brain, the prefrontal cortex, which is a key player in executive function (focus, concentration, self-organisation etc.) and emotional regulation. This article explains how HEG neurofeedback works.

EEG Assessment As The Basis For Neurofeedback For Stress, Anxiety, Brain Fog and Mood Problems

EEG can give a useful assessment of brain function and can suggest ways of improving brain performance, such as neurofeedback and brain stimulation techniques (AVS, tDCS). This article explains how.

What Is Neurotherapy & How Can It Help Improve Brain Function

Article describing various forms of neurotherapy including neurofeedback, tDCS, CES and AVE and how they work to help anxiety, stress, mood problems, attention and focus, and brain performance gernally

How Biofeedback Can Support Mindfulness-Based Therapy For Stress & Anxiety

Describes how biofeedback can make mindfulness meditation practice more effective (so you spend less time in distraction) by supporting the preconditions for flow

What's Your Model Of Well-being? (And Why It Matters)

Happiness or wellbeing takes different forms and this article looks at the major aspects, as defined By Martin Seligman's PERMA model from Positive Psychology

What Cognitive Behavioural Therapy (CBT) Is Missing

CBT posits that negative emotions such as anxiety and depression arise in response to problematic thinking patterns. Is that really the case?

How To Be An Optimist

One of the greatest contributions of Martin Seligman, founder of positive psychology, is the idea of learned optimism. This article looks at what defines optimism and how you can consciously cultivate it as a antidote to depression and anxiety

How To Identify Your Emotions And Why It's Useful

Could you benefit from improving your emotional awareness and emotional literacy? This article shows you how.

How's Your Positive Emotional Literacy?

Surprisingly a lot of my clients struggle to name more than two or three positive emotions when asked. This article gives a definitive list from leading Positive Psychology researcher Barbara Frederickson, and suggests why it's important to be aware of positive emotions.

What Do We Need For Emotional Well-being?

This article looks at the conditions humans need for emotional well-being - or in other words what are our emotional needs

The Starting Point For Success In Stress Management (& Any Other Project)

Growth mindset and fixed mindset describe different attitudes towards learning and intelligence - but what is your mindset when it comes to stress management?

What's Your Stress Mindset? (And Why It Matters)

How you view stress (your stress mindset) conditions how you respond to stress, and how well you cope. This article looks at the consequences of a negative stress mindset and how to move to a positive stress mindset.

Four Key Principles For Effective Stress Management

Stress management can be seen as a project - you need clear, achievable goals and the right skills and resources. The major work of stress reduction is training and developing skills.

Stress Management: the Right Goals and the Wrong Goals

First of a series of articles on stress resilience, looking at what can and can't be changed about stress and anxiety

Stress - What Is The Real Problem?

What is it that amplifies minor stress into major problems - painful emotions like anxiety and panic? In this article I suggest it's an avoidant coping strategy - trying to push difficult feelings out of awareness.

Why Trying Harder Often Makes Things Worse

This article presents the well-known Human Performance Curve as a way of thinking about stress and ineffective coping - trying harder takes you further away from the point of peak performance. Effective stress management means learning different skills.

How June Overcame Her Short Fuse And Emotional Volatility

Case study of how biofeedback helped a client learn to control her volatile anger much more effectively - by letting go of over-control and avoiding the quicksand trap

How You View Stress Matters, And How To Change Your View

Your view of what stress means conditions how you respond to it. Reframing is a coaching technique that shifts your view of what stress is, and hence how you try to manage stress.

Why We Get Tight, Why It Matters, And What To Do About It

Tightening up is an almost reflex part of the stress response, especially when we're trying to avoid or suppress bad feelings. Learning to be aware of and let go of muscle tension is a key part of stress resilience.

The Most Significant Stress Management Mistake - Are You Making It?

Deep, slow breathing is perhaps the most commonly used stress management technique, but often people inadvertently induce over-breathing, which is far from optimal breathing.

Top Three Tools For Building Stress Resilience Skills And Resources

In my Stress Resilience Blueprint I list my three favourite tools for training and developing the skill-set of resilience. This article explores them in more depth.

Why Optimal Breathing Is Key For Calm, Clear Focus

One big reason stress is a problem is that it wrecks focus. At least part of the mechanism is that it induces over-breathing which paradoxically reduces oxygen delivery to brain cells.

How Brian Stopped Having Panic Attacks Almost Overnight

A case study describing how one client went from almost-daily panic attacks involving hyperventilation or over-breathing, to being completely free of panic attacks

Why Self-awareness Matters In Stress Management

I've identified five key mind-body skills as the basis of stress resilience, and one of these, self-awareness, is the foundation for all the others and for higher-level faculties such as empathy. In this article I explore the importance of self-awareness in stress-resilience.

How To Make Decisions: Your Brain As Experiential Simulator

When we consider any proposition the brain automatically simulates how it would feel. Decision paralysis happens when we get stuck in bad feelings and can't access the positive motivation we need. Further thinking doesn't help - we need a mind-body approach.

Flow States And How To Access Them

The experience of flow states is one of the core components of well-being, but how do we deliberately and consciously access flow? In this article I explore the preconditions for the arising of flow.

How David Learned To Manage Anger

A case study describing how one client learned to recover much more quickly from anger outbursts using biofeedback techniques

Why Attention & Focus Are Key For Stress Management

How well you focus on the present moment correlates with your general well-being. Attention is like a muscle that can be trained using techniques such as neurofeedback, biofeedback and mindfulness.

How Mindfulness Really Works

Mindfulness has research-proven benefits including reducing anxiety and depression but what is the mechanism of action? In this article I offer my take.

Positive Emotion & How To Access It

The ability to access positive emotion is one of the key skills supporting emotional resilience. This article looks at what positive emotion is (drawing on the work of positive psychology researcher Barbara Frederickson) and how you can develop positivity.

What Makes Mindfulness So Hard & How To Make It Easier

Lots of people take a mindfulness meditation course but don't persist with a regular practice. I suspect it's because they don't find mindfulness very gratifying. Here I suggest how biofeedback might help.

Your Inner Chimp & Why It Matters For Stress Management

Sports psychologist Steve Peters' model of the "chimp brain" encapsulates the idea that there are different parts of the mind or brain that can at times be in conflict. Developing resilience skills means learning to work with these parts.

Working With Your Inner Chimp For Optimal Stress Resilience

This article explores how to work with more emotional parts of the mind, which aren't necessarily under direct conscious control. Effective stress management requires skills in managing these parts.

How To Free Yourself From Unhelpful Narratives (Cognitive Defusion)

A key component of stress resilience is the ability to step apart from negative or unhelpful thinking - not the same as disputing beliefs. This skill is called cognitive defusion.

How Do You Want To Feel Instead Of Stressed? Part 1 Varieties of Feeling Good

In stress management we often think firstly in terms of avoiding feeling bad, rather than how we would like to feel instead. It can be helpful to get clear on what this is - this article offers some thoughts

Is Stress Good Or Bad? (Answer: Both, But When & How?)

There's a common perception that stress can be harmful to performance and even health, but at times it can be helpful. The question is how and when?

How Carol Gradually Improved Her Anxiety Management Skills

A case study of how a client made important progress with anxiety, panic and stress, but not a dramatic recovery, which is perhaps a more typical outcome of my biofeedback work.

Why Physiology Is Key To Will-power

Will-power is the ability to hold to your plans, values and aspirations, in the face of short term distractions and temptations. It is dependent on conditions, including physiological. This article describes how you can support will-power by training physiology with biofeedback.

How Do You Want To Feel Instead Of Stressed? Part 2 – Varieties of Relaxation

In the face of stress most of us would agree that what we want instead is relaxation. This article explores the idea that relaxation is not a singular state, but a range of states.

Learn To Breathe Before Learning To Meditate

Traditionally mindfulness teaching says don't try to change the breath, but here I argue there's a case for learning to breathe in a certain way (i.e. optimal breathing) as long as it's done with the right mindset.

How To Measure Stress

Biohacking stress means objectively measuring or testing how stress affects you using, then targeting changes, then tracking the effects with more stress testing. This article looks at ways to objectively measure stress.

Five Helpful Ways To Reframe Stress

Reframing stress means shifting your stress mindset, or how you view stress. This article suggests five helpful ways to look at stress that can reduce its negative impact.

How Heart Coherence Training Helps In Stress Management

There is evidence that heart coherence biofeedback training can increase well-being and reduce anxiety and depression, but what is the mechanism for creating these benefits? This article explores this question.

Know Your Prejudices: Cognitive Biases & Why They Matter In Stress Management

cognitive biases are important in stress management because they can trigger spirals of negative beliefs and feelings. This article discusses some key cognitive biases and the role they play in stress, anxiety and depression.

How Mindset Matters For Health & Well-being

Mindset (assumptions that condition how you see the world) has a significant and measurable effect on our biology, and thus on health. In this article I give some examples, and speculate on the causal mechanisms and relevance to stress management.

Stress Management: It's Not Just About How To Relax But When To Relax

When you're stressed it's easy to think what you need is to relax and calm down, but research shows trying to relax can make things worse. For stress management a more appropriate resource is not relaxation but confidence. Relaxation comes later.

How Biofeedback Supports Flow In Mindfulness Meditation

Mindfulness meditation is most gratifying when it has some of the qualities of flow states. In this article I suggest using biofeedback in the context of mindfulness practice supports three key preconditions for flow.

Stress Resilience Blueprint

A short but radical view of what you need to effectively manage stress - anxiety, panic, fatigue, insomnia - focusing on skills and resources, also mindset, and the best tools for developing resililence

Five Key Stress Resilience Skills

Stress resilience is a skill-set based on mind-body skills or the ability to regulate the mind-body connection. In this article I explore five skills that are the foundation of resilience.

Biohacking Stress Resilience: Why You Need This Approach

Biohacking is the art and science of optimising your well-being and performance by measuring, tracking and optimising your biology.

Search this site:

FREE MINI-COURSE

HOW TO BREATHE WELL FOR:

free breathing for stress relief video course
  • Stress relief
  • Emotional well-being
  • Optimal brain performance

A series of 5 short videos by email

READ MORE ABOUT BIOFEEDBACK FOR STRESS MANAGEMENT

Mind-Body Intelligence

How To Manage Your Mind With Biofeedback & Mindfulness

Book by Glyn Blackett

mind body intelligence book cover
  • Underlying dynamics in stress & anxiety
  • Science of the mind-body connection & how it can be applied
  • Why breathing is at the heart of stress management
  • Practical models for framing self-control challenges & solutions