How can I learn this? Using neuroscience to study smarter.

As I prepare for my final hurdle of board certification (exam on March 29!), I have leaned heavily on the science of learning. Here are my biggest take-a-ways:

1. Space Out Your Learning

Instead of cramming, use spaced repetition—review material at increasing intervals (e.g., after one day, then three days, then a week). This strengthens neural connections and improves long-term retention.

2. Test Yourself Often

Passive reading isn’t enough. Use active recall by testing yourself, summarizing key concepts from memory, or teaching someone else. Retrieval practice significantly boosts retention compared to re-reading notes.

3. Use Multiple Learning Modalities

We retain 10% of what we read, 20% of what we hear, 50% of what we see and hear, 70% of what we say, and 90% of what we teach. Engage multiple senses—speak out loud, draw diagrams, listen to recordings, and teach concepts to reinforce learning.

4. Take Strategic Breaks

The brain’s focus is limited. Study in 25- to 50-minute blocks with short breaks (Pomodoro Technique) to sustain attention and prevent burnout.

5. Prioritize Sleep and Movement

Sleep consolidates memories—aim for 7–9 hours per night. Short naps (10–20 minutes) after intense study sessions can boost retention. Physical activity also enhances cognitive function, so take short walks or stretch between study sessions.

Final Thoughts

Experiment with these techniques to find what works best for you. The goal is to study smarter, not harder, by leveraging your brain’s natural strengths. Happy studying!

When you feel “off;” Naming emotions supports wellbeing

How often do you find yourself saying, “I’m fine” when you’re not? Or feeling overwhelmed but unsure of what exactly is bothering you? Many of us experience emotions throughout the day without fully identifying or understanding them. Yet, recognizing and naming our emotions is one of the most powerful tools for improving mental health, relationships, and overall well-being.

The Neuroscience Behind Naming Emotions

Emotions originate in the limbic system, a collection of structures in the brain that process feelings, motivation, and memory. When we experience a strong emotion, the amygdala—the brain’s threat detector—becomes activated. This activation can trigger a fight-or-flight response, increasing heart rate, releasing stress hormones like cortisol, and preparing the body for action.

However, research in affective neuroscience has shown that putting feelings into words—also known as affect labeling—can reduce this emotional intensity. A study from UCLA found that when participants labeled emotions they saw in facial expressions, their amygdala activity decreased, and the prefrontal cortex (responsible for reasoning, self-regulation, and decision-making) became more engaged. In essence, naming emotions helps shift processing from the reactive, survival-based part of the brain to the rational, problem-solving part.

Why Identifying Emotions Matters

1. Reduces Emotional Overwhelm
   When emotions go unrecognized, they can build up and manifest as anxiety, anger, or even physical symptoms like headaches and fatigue. By identifying what you’re feeling—whether it’s frustration, disappointment, or sadness—you can process it in a healthier way.

2. Improves Emotional Regulation
   If you don’t know what you’re feeling, it’s difficult to respond appropriately. For example, frustration might cause you to lash out at a loved one when, in reality, you’re feeling unappreciated. Identifying emotions allows you to pause and choose a response rather than reacting impulsively.

3. Strengthens Relationships
   Being able to articulate your emotions helps you communicate better with others. Instead of saying, “You never listen to me,” you might say, “I feel unheard and frustrated.” This shift fosters connection and reduces misunderstandings.

4. Enhances Decision-Making
   Emotions influence our choices more than we realize. If we don’t recognize them, they can cloud our judgment. Being aware of emotions like fear or excitement helps us make more balanced and intentional decisions.

5. Increases Emotional Intelligence
   Emotional intelligence (EQ) is the ability to understand, regulate, and use emotions effectively. Research has linked high EQ to better mental health, leadership skills, and even career success. Developing the ability to recognize your emotions is a foundational step in building emotional intelligence.

How to Get Better at Identifying Emotions

• Pause and Reflect – Throughout the day, take moments to check in with yourself. Ask, “What am I feeling right now?”

• Expand Your Emotional Vocabulary – Instead of using broad terms like “bad” or “stressed,” try more specific words like “overwhelmed,” “irritated,” or “disappointed.”

• Journal Your Feelings – Writing down your emotions can provide clarity and reveal patterns over time.

• Use a Feelings Wheel – Tools like the "emotion wheel" can help you pinpoint what you’re experiencing more precisely. My favorite are by Lindsay Braman.

• Practice Mindfulness – Being present in the moment allows you to observe emotions without judgment.

Final Thoughts

Emotions are an integral part of the human experience, but they don’t have to be overwhelming or confusing. By learning to identify and understand what you’re feeling, you gain greater emotional intelligence, improved relationships, and a stronger sense of control over your life. Next time you’re feeling “off,” take a moment to name your emotion—you might be surprised at how much clarity it brings.

What happens now? Supporting yourself immediately after trauma.

For those of you in Los Angeles, I see you. The collective sadness, anguish, fear, and unknown have been palpable since the fires started January 7.

Take a breath. Exhale. Release your shoulders from your ears.

You are not alone.

………………………………………………………………………………………………………………………………………………………….

Psychological First Aid: Steps to Support Yourself After Trauma

Experiencing trauma can feel like your world has been turned upside down. Whether it stems from a natural disaster, an accident, loss, or another life-altering event, trauma shakes us to our core, leaving both emotional and physical scars. Healing after trauma is a journey, but knowing how to support yourself in the immediate aftermath is critical to stabilizing your well-being.

Psychological First Aid (PFA) is a compassionate, evidence-based approach that can guide you through the initial steps of recovery.

Here are four essential steps to guide you through your own Psychological First Aid process:

1. Ensure Your Immediate Safety and Basic Needs

Focus on immediate safety and meeting basic needs. Ask yourself:

• Am I in a safe environment?

• Do I have access to shelter, food, and water?

• Who can I call for immediate support?

Once you’re in a secure environment, turn your attention to your physical needs. Eat something nourishing, hydrate, and try to rest—even if sleep feels impossible. Stabilizing your physical needs lays the groundwork for emotional recovery.

2. Ground Yourself in the Present

After trauma, your mind may feel overwhelmed by the replaying of past events or fear of the future. Grounding techniques can help you center yourself in the present moment. Here are a few methods to try:

• Deep Breathing: Take slow, deep breaths in through your nose for a count of four, hold for four, and exhale through your mouth for a count of six. Repeat this for a few minutes to calm your nervous system.

• 5-4-3-2-1 Exercise: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This technique engages your senses and pulls your focus into the present.

• Movement: Gentle movement like stretching, yoga, or a walk can help release tension stored in your body and ground you physically.

Grounding doesn’t erase the pain, but it can create a moment of calm in the storm, giving you space to process.

3. Process Your Emotions

Trauma comes with intense emotions, such as fear, horror, anger, sadness, or even numbness. Allowing yourself to process these feelings is a crucial step in healing. Here are some ways to work through your emotions:

• Acknowledge What You Feel: Give yourself permission to feel whatever comes up without judgment. Avoiding your feelings often delays healing, so it’s important to validate your experiences.

• Try this: “It makes sense I feel _____ because I just saw/went through __________.”  Take a breath.  Say it again.

• Write It Down: Journaling can be a powerful tool for expressing emotions that feel too difficult to say out loud.

• Practice Self-Compassion: Remind yourself that it’s okay to not be okay. Speak to yourself as you would a close friend, with kindness and understanding.

• Engage in Creative Outlets: Activities like painting, playing music, or crafting can provide a safe space for emotional expression and relief.

Give yourself the time and space to feel and release what you’re carrying.

4. Connect with Support

Trauma can make us feel isolated, but connection is a vital part of healing. Reaching out to others—whether it’s a trusted friend, family member, or mental health professional—can help you process your emotions and reduce feelings of loneliness. Consider these steps:

• Share Your Experience: If you feel comfortable, talk to someone you trust about what happened and how you’re feeling. You don’t need to share every detail; even acknowledging that you’re struggling can be a relief.

• Seek Professional Help: Therapists and counselors are trained to provide a safe space for you to process trauma. Cognitive Processing Therapy (CPT), Eye Movement Desensitization and Reprocessing (EMDR), and other evidence-based approaches are highly effective in trauma recovery.

• Join a Support Group: Connecting with others who have experienced similar challenges can normalize your feelings and provide a sense of solidarity.

If reaching out feels daunting, start small—even sending a text to a friend or journaling about your thoughts can be a meaningful first step.

Healing Takes Time

It’s important to remember that healing after trauma isn’t linear. There will be days when you feel strong and days when the weight of your experience resurfaces. Be patient with yourself. Psychological First Aid is not about solving everything at once – it’s about providing what you need right now. Reach out if you need – you are not alone.

Internal and external distractions - how to support your attention

Understanding Internal and External Distractors: Tips for Sharpening Your Focus

In today’s fast-paced world, distractions are everywhere. Whether you’re working, studying, or simply trying to enjoy a moment of peace, it’s easy to find your attention pulled in countless directions. As a neuropsychologist, I’ve seen how distractions—both internal and external—can impact productivity, mental health, and overall well-being. Let’s break down these two types of distractors and explore strategies to help you regain control of your focus.

Internal Distractors

Internal distractors originate within us. They can include:

• Stress and anxiety: Worries about the future or ruminations on the past can dominate our mental space.

• Physical discomfort: Hunger, fatigue, or a nagging headache can steal your focus.

• Daydreaming: While some mental wandering is natural, excessive daydreaming can derail your productivity.

• Multitasking tendencies: The belief that you can juggle multiple tasks often leads to fragmented attention.

External Distractors

External distractors come from your environment. These might include:

• Technology: The constant buzz of notifications, emails, and social media alerts.

• Noise: Conversations, background music, or construction work can make concentrating a challenge.

• Clutter: A disorganized workspace can visually and mentally overwhelm you.

• Interruptions: Colleagues, family members, or friends demanding your attention can disrupt your flow.

How to Regain Focus

The good news is that with a little effort and intention, you can reduce the impact of these distractors. Here are some practical tips:

1. Create a Focus-Friendly Environment:

   • Declutter your workspace. Keep only what you need within arm’s reach.

   • Set boundaries with those around you by letting them know your focus times.

2. Manage Technology:

   • Turn off non-essential notifications on your devices.

   • Schedule specific times to check emails and messages instead of responding immediately.

3. Practice Mindfulness:

   • Engage in daily mindfulness exercises, such as deep breathing or meditation, to train your mind to stay present.

   • When you notice your thoughts wandering, gently bring your attention back to the task at hand.

4. Address Internal Triggers:

   • Ensure your basic needs are met: stay hydrated, eat balanced meals, and get enough sleep.

   • If stress or anxiety is overwhelming, consider speaking with a psychologist to develop coping strategies.

   • Use journaling to clear your mind of lingering worries before you start your work.

5. Use Time Management Techniques:

   • Break tasks into smaller, manageable chunks- if you can’t get started, the first step is too big.

   • Prioritize your to-do list and tackle the most important tasks first.

6. Build a Focus Ritual:

   • Develop a routine that signals your brain it’s time to focus, such as brewing a cup of tea, lighting a candle, or doing a quick stretch before diving into work.

7. Be Compassionate with Yourself:

   • Understand that maintaining focus is a skill that takes practice. It’s okay to have off days.

   • Celebrate small wins to reinforce positive behaviors and boost your motivation.

Final Thoughts

Distractions are a part of life, but they don’t have to control you. By understanding the sources of your distractions and implementing targeted strategies, you can create an environment and mindset that fosters sustained attention. Remember, improving focus is not about eliminating every distraction but learning to manage them effectively. Start small, stay consistent, and watch your ability to concentrate improve over time.

If you find that even with effort, paying attention is continually challenging for you, reach out. A neuropsychological evaluation may be helpful.

Healing the Brain After Trauma: A Neuropsychologist’s Approach to Recovery

Trauma has a profound impact on the brain and body, reshaping the way we process emotions, memories, and even everyday experiences. But healing is possible—and neuropsychology offers a unique blend of science and empathy to guide individuals toward recovery.

What Happens to the Brain During Trauma?

When we experience trauma, our brain shifts into survival mode. This protective response is crucial in the moment but can have lingering effects when trauma isn’t fully processed. Here’s how trauma can alter the brain:

• The Amygdala Becomes Hyperactive: This “alarm system” of the brain becomes over-sensitive, making it hard to feel safe even in non-threatening situations.

• The Prefrontal Cortex Weakens: Responsible for reasoning and emotional regulation, this part of the brain can struggle, at times leading to impulsivity and difficulty focusing.

• The Hippocampus Shrinks: This area manages memory and learning, and its changes can make you feel stuck in the past, reliving traumatic events and having trouble learning new information.

These changes often leave individuals feeling overwhelmed, disconnected, or unable to trust their own emotional responses.

A Neuropsychologist’s Toolkit for Trauma Recovery

Neuropsychologists bring a deep understanding of the brain’s response to trauma, offering personalized paths to healing. Here are some approaches they might use:

1. Neuropsychiatric Evaluation

A comprehensive evaluation can helps uncover how trauma has impacted your brain, from memory issues to emotional regulation. This insight becomes the foundation for an effective recovery plan.

2. Cognitive Processing Therapy (CPT)

As a leading PTSD therapy, CPT helps you untangle the disorganized, emotional grip of traumatic memories. By reframing thoughts and processing emotions, it reduces the hold trauma has on your daily life.

3. Body-Centered Techniques

Trauma often resides in the body as much as the mind. Practices like mindfulness, yoga, or somatic therapy reconnect you with your physical self, providing a sense of safety and grounding.

4. Building Resilience Through Neuroplasticity

The brain’s ability to adapt and create new neural pathways—known as neuroplasticity—is central to recovery. Guided exercises and therapies help you form healthier thought patterns and responses.

Embracing the Healing Journey

Healing is not about erasing the past; it’s about growing through it. Think of the process like the development of a patina—a transformation that adds depth, strength, and beauty over time. Your experiences, no matter how challenging, can shape you into a more resilient and empowered version of yourself.

Taking the First Step

Whether you’re grappling with the effects of a single traumatic event or years of chronic stress, support is available. Your brain is remarkable in its ability to heal. With the right tools and support, you can turn the page, embrace recovery, and step into a brighter, more hopeful future.

Understanding the Effects of Chronic Stress on the Brain

Life can be stressful, and while short bursts of stress can be helpful (like when you’re meeting a deadline or giving a big presentation), chronic stress is an entirely different story. When stress becomes a constant companion, it can take a toll not just on your body and brain. Let’s explore how chronic stress impacts your brain and what can help.

What Happens to Your Brain During Chronic Stress?

Neuroscience provides a deeper understanding of how stress rewires the brain and offers tools for healing.

Stress activates the brain’s “fight-or-flight” response (sympathetic nervous system), releasing hormones like cortisol to help you respond to immediate challenges. But when stress becomes chronic, these hormonal surges start to create wear and tear on your brain. Here’s what can happen:

• Shrinkage of the Hippocampus: The hippocampus, a part of the brain crucial for memory and learning, can shrink under prolonged stress, making it harder to retain information.

• Overactive Amygdala: The amygdala, which regulates fear and emotional responses, can become overactive (like a too sensitive car alarm). This can lead to heightened anxiety, difficulty regulating emotions, and an increased sense of threat.

• Weakened Prefrontal Cortex: Chronic stress is distracting! It can inhibit the prefrontal cortex, the brain’s command center for decision-making, problem-solving, and self-control. This is why stress can leave you feeling scattered.

Healing the Stressed Brain

The good news? Your brain is resilient, ever-changing, and capable of healing with the right support. Here are some steps you can take:

• Mindfulness and Relaxation Techniques: Practices like meditation and breathing (tip: longer exhales!) can support the “rest and digest” functions of our parasympathetic nervous system - reducing the amygdala’s overactivity.

• Therapy for Traumatic Stress or PTSD: For those with chronic stress and traumatic histories, there is hope and help. Cognitive processing therapy, a gold-standard, researched-backed treatment for PTSD can help you bring your prefrontal cortex back online and feel less “stuck.”

• Building Executive Function: For those whose executive function is affected by stress, neuropsychologists can offer strategies to improve organization, focus, and self-regulation through cognitive rehabilitation (kind of like physical therapy for your thinking).

• Tailored Treatment: From targeted online therapy sessions to holistic approaches that integrate body and emotions, your treatment should align with your unique needs and experiences.

Stress Doesn’t Have to Define You

It’s easy to feel stuck when stress seems to have taken over, but there is hope.

If chronic stress is impacting your life, reaching out for support is a powerful first step. Whether you’re seeking therapy for PTSD, strategies for executive function, or simply a space to understand and process your experiences, reach out. Your brain—and your well-being—deserve care, balance, and healing. Let’s uncover your resilience together.

What Is Neuropsychology and How Can It Help You?

Neuropsychology might sound like a complex term, but at its heart, it’s about understanding the incredible connection between your brain and your behavior. Neuropsychology focuses on how the brain functions and influences our thinking, emotions, and actions. When we have a better understanding of what our brain can do, we can take steps to improve it!

What Does a Neuropsychologist Do?

A neuropsychologist is someone who helps you put the puzzle together. During a neuropsychological evaluation (sometimes called a neuropsychiatric evaluation or cognitive testing), a neuropsychologist measures how well your brain is functioning in areas like memory, visuospatial functioning, problem-solving, language, and executive function—the skills that help you stay organized, focused, and in control. Using the scores from the neurocognitive tests, the neuropsychologist integrates that data with your developmental, educational, occupational, psychiatric, and medical history to make a diagnosis (if applicable) and provide recommendations for treatment.

These assessments are especially helpful for various conditions, including:

• Dementia and other neurodegenerative conditions like Alzheimer’s disease, Parkinson’s disease, Amyotrophic lateral sclerosis (ALS), etc. These assessments can be referred to as “dementia evaluations” or “dementia screening.”

• Neurologic disease or medical illnesses, including central nervous system tumors, epilepsy, multiple sclerosis, strokes, heart attacks, etc.

• Traumatic brain injuries (sometimes called concussions)

• Complex psychiatric illness that can cause problems in thinking

• Executive dysfunction, like ADHD or someone “not acting like themselves.”

The goal is not just diagnosis, but a plan moving forward, including understanding of recovery/ disease progression/prognosis, evidenced-based treatments available, and what families can do to support their loved ones.

How Can Neuropsychology Help?

Neuropsychology bridges the gap between science and the human experience, offering support in ways that can transform lives.

Here are some examples of how it might help you outside example above:

• For adults with ADHD: A neuropsychological evaluation can identify your cognitive strengths to use to support your attention, providing targeted interventions that help you feel confident in your abilities.

• For those navigating aging: An evaluation can help detect changes early and empower you to make proactive choices for your health and well-being.

• For those worried about a loved one: A dementia evaluation can help measure and track cognition over time.

• For trauma survivors: Neuropsychology can provide insights into how trauma affects brain development and function, and guide treatment recommendations (exposure-based therapies, cognitive processing therapy, etc.).

• For chronic stress: If stress feels like it’s rewiring your brain, you’re not imagining it. Chronic stress can lead to changes in memory, focus, and emotional regulation. Neuropsychology helps uncover these patterns and offers pathways to restore balance.

A Bright Path to Healing

Working with a neuropsychologist isn’t just about identifying problems; it’s understanding the next step to take. Whether it’s through tailored PTSD therapy, strategies to improve executive function, or treatment for head injuries, neuropsychology offers hope and tools for a brighter future.

Healing is like a patina—the beautiful wear and weathering of life that makes you uniquely you. With age, experience, and care, your brain and emotions can become stronger and more resilient. Neuropsychology is here to help you uncover that beauty, one step at a time.

If you’re ready to explore how neuropsychology could help you, consider scheduling a neuropsychiatric evaluation or reach out for a free consultation. Healing starts with understanding, and you (and your brain) are worth it.