In this episode 11 protocols
▶ 14:15 Avoid Counterfactual Thinking During Grief Behaviors “First of all, you want to actively try and disengage from any attempt to engage in what's called counterfactual thinking, the whatifs. What if I had called them a day earlier?” ▷ 22:54 Written Emotional Disclosure Behaviors “What they did is they on day one they would write about what happened when a loved one died and indeed they used people who had experienced real loss. And so they were asked to talk about and write about their deepest emotions and thoughts about it, memories of their loved one.” ▷ 23:12 Write a Letter to the Deceased Behaviors “If they're in the immediate period of having lost someone, then they actually were asked to write a letter to the person that they lost.” ▷ 29:23 Adequate Sleep Behaviors “If you are somebody who is heading into grief or is challenged with grief, getting adequate sleep at night and establishing as normal a pattern of cortisol as possible is going to be very important.” ▷ 29:44 Morning Light Exposure Behaviors “the most powerful way to do this is to view sunlight very close to waking. It does not have to be right at sunrise, but when you get up in the morning, if the sun isn't out, please turn on as many bright lights as possible in your environment.” ▷ 30:51 Rational Grieving Behaviors “These could be periods of time ranging anywhere from 5 to 45 minutes, maybe longer. These blocks of time would be appropriately described as rational grieving.” ▷ 32:39 NSDR Behaviors “But neuroplasticity, the literal rewiring of connections occurs during deep sleep and in what I call non-sleep deep rest or NSDR. And you can find NSDR scripts. These are short behavioral protocols that you do for 10 to 30 minutes at some point throughout the day, maybe even multiple times through day that have been shown to accelerate neuroplasticity.” ▷ 33:27 Exhale-Based Breathing to Increase Vagal Tone Behaviors “And we talked about preparing ourselves for grief. We can prepare ourselves to grieve more adaptively by regulating the level of catakolamines, in particular epinephrine, and tools such as the one found in our mastering stress episode and tools of the sort that we talked about today, increasing that veagal tone by actively building up the relationship between exhales and slowing down of the heart rate, so-called respiratory sinus arhythmia.” ▷ 33:57 Psychiatrist Tools “And of course, I want to restate again, it is often important to access a trained professional psychologist or psychiatrist or both or bereavement group or or all of the above in order to get the proper support for grieving.” ▷ 33:57 Bereavement Group Tools “And of course, I want to restate again, it is often important to access a trained professional psychologist or psychiatrist or both or bereavement group or or all of the above in order to get the proper support for grieving.” ▷ 33:57 Psychologist Tools “And of course, I want to restate again, it is often important to access a trained professional psychologist or psychiatrist or both or bereavement group or or all of the above in order to get the proper support for grieving.”