Sophia Sam Davis, Life Coaching

Sophia Sam Davis, Life Coaching

Personal change comes in many languages. I help you find its voice. I support people in their processes of change, bridging the physical and psychological.

Personal change comes in many languages. I help you find its voice. I support people in their processes of change, bridging the physical and psychological.

sophiadavis.de

The Age of Separation: Psychotherapists Discuss the Roots of Contemporary Unease | Sophia Sam Davis

It's all about connections… Body psychotherapists discussed contemporary challenges at the European Congress last week. Here's my take on it: http://sophiadavis.de/the-age-of-separation-psychotherapists-discuss-the-roots-of-contemporary-unease/

sophiadavis.de Just when we have become so hyper-connected, the psychological issues of our times seem to be rooted in problems connecting with others. This was the tone of

qz.com

Neuroscientists have identified how exactly a deep breath changes your mind

Nice: neuroscientists' findings "provide neural support for advice individuals have been given for millennia: during times of stress, or when heightened concentration is needed, focusing on one’s breathing or doing breathing exercises can indeed change the brain."
https://qz.com/quartzy/1132986/neuroscientists-have-identified-how-exactly-a-deep-breath-changes-your-mind/

qz.com During times of stress, or when heightened concentration is needed, focusing on one’s breathing or doing breathing exercises can indeed change the brain.

psychologytoday.com

14 Things Highly Sensitive People Need to Be Happy

Now THIS is a lovely list. Time to relax and quiet, calm spaces, yes please! https://www.psychologytoday.com/us/blog/the-secret-lives-introverts/201808/14-things-highly-sensitive-people-need-be-happy

psychologytoday.com When you process information deeply, it affects your day-to-day needs.

congress.eabp.org

Programme – 16th European Congress of Body Psychotherapy

Looking forward to the European Body Psychotherapy coming up soon in two weeks in Berlin! https://congress.eabp.org/2018/site/programme/

congress.eabp.org

sophiadavis.de

4 Sets of Somatic Mindfulness Exercises | Sophia Sam Davis

The exercises in somatic mindfulness are now also available as a nice eBook, that you can download from my website! Have a look here: http://sophiadavis.de/4-sets-of-exercises-for-somatic-mindfulness/

sophiadavis.de Combining movement, breathing, and attention to your body to become less anxious, and more grounded, calm, and able to channel your energy how you want.

psychcentral.com

4 Sets of Somatic Mindfulness Exercises for People Who Have Experienced Trauma

A new article from me! It's 4 sets of exercises in somatic mindfulness, each lasting 5 minutes. A body-oriented approach to mindfulness is particularly useful for people who have experienced trauma, as I explain, but the exercises can also be done by anyone wanting to feel more grounded, calm, and able to channel their energy. Enjoy! https://psychcentral.com/lib/4-sets-of-somatic-mindfulness-exercises-for-people-who-have-experienced-trauma/

psychcentral.com For many people who have experienced trauma, practicing mindfulness can bring up painful and overwhelming emotions that they don't necessarily have the resources to deal with. The focused attention of mindfulness can send a traumatized person into a state of heightened emotional arousal, which can b...

tinybuddha.com

4 Steps to Deal with Disappointment

Well, following the England's football team's amazing efforts, which ended just a bit too soon, here are some nice mindfulness steps for dealing with disappointment :-) https://tinybuddha.com/blog/4-steps-to-deal-with-disappointment/

tinybuddha.com Disappointment can be one of life’s most uncomfortable feelings. Here are 4 steps that may help you let go and move on.

theguardian.com

How the psychology of the England football team could change your life

lovely to read about the approach to performance coaching, empathy, fear and failure when applied to sports teams: https://www.theguardian.com/football/2018/jul/10/psychology-england-football-team-change-your-life-pippa-grange?CMP=Share_iOSApp_Other

theguardian.com England players seem happier and more grounded – and much of the credit goes to psychologist P***a Grange. What can the team’s approach teach us all about facing fear and failure?

upliftconnect.com

How to Hold Space for Shame

This is lovely, particularly the sweet use of the term shame-brain, and the re-framing of mistakes as miss-takes that we can learn from and retake. So many of us drag around deeply rooted shame, and any tools for re-integrating that emotion are very useful! https://upliftconnect.com/how-to-hold-space-for-shame/

upliftconnect.com Learn to transform a mistake into an opportunity to reconnect with yourself.

Uplift Connect

"Being weird is a wonderful thing"... Phew!

"I was a very, very, very weird child."
- Ed Sheran at the American Institute for Stuttering

Thanks Goalcast

brainpickings.org

Against Self-Criticism: Adam Phillips on How Our Internal Critics Enslave Us, the Stockholm Syndrome of the Superego, and the Power of Multiple Interpretations

Against self-criticism: yes! https://www.brainpickings.org/2016/05/23/against-self-criticism-adam-phillips-unforbidden-pleasures/

brainpickings.org “In broaching the possibility of being, in some way, against self-criticism, we have to imagine a world in which celebration is less suspect than criticism.”

ted.com

The brain-changing benefits of exercise

moving your body changes your brain!! neuroscience research shows it improves attention, focus, mood, and long-term memory, and in the long run protects you against diseases like alzheimer's. https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise

ted.com What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzhe...

neuropsychotherapist.com

The Body in Stress & Trauma | The Neuropsychotherapist - The Neuroscience of Psychotherapy

Here's a nice article on the body and brain in stress and trauma, since it's posttraumatic stress disorder awareness month and all...
https://www.neuropsychotherapist.com/the-body-in-stress-trauma/

neuropsychotherapist.com The Body in Stress & Trauma Robert Scaer Members Download: The brain and the body are parts of a common interactive system. Any outside stimulus or input to the brain must first be registered by the sensory organ systems of the body, and the brain relies on the body to provide all information having...

mindful.org

RAIN: A Mindfulness Practice for Welcoming Your Emotions - Mindful

lovely description of mindfulness applied to responding to our emotions. in my coaching sessions, I combine those steps with somatic mindfulness; noticing how emotions are experienced in terms of physical awareness, as a way to ground the experience in the here and now, and to allow it to change. https://www.mindful.org/rain-a-mindfulness-practice-for-welcoming-your-emotions/

mindful.org This four-step practice helps you recognize your emotions so you can respond, not react, to challenging situations.

psychcentral.com

5 Mind-Body Exercises for Anxiety Relief | Psych Central

My article is up on PsychCentral, woop :-)
(note. they removed the images so the italic bit make no sense..)
https://psychcentral.com/lib/5-mind-body-exercises-for-anxiety-relief/

psychcentral.com Anxiety can drain a lot of energy, making it hard to keep doing what we want to or to feel connected to others. What's worse is that it can pull us into feeling like it might never change. It can take different forms, ranging from nervous and worried thoughts, to self-doubts and feeling not good eno...

20 Minute Morning Qi Gong Exercise by Lee Holden

I just love doing this 20 minute qi gong routine from Lee Holden. so simple, lovely, energizing, calming, and fluid. https://www.youtube.com/watch?v=pj4qo2KL9f4

Watch the 10 minute one if you don't have 20 minutes @ https://www.youtube.com/watch?v=Ac08kMK-dyI In this video, you will go through 20 minutes of various e...

[06/02/18]   Just finished reading "The Body Keeps the Score: Brain, Mind and Body in the healing of Trauma", by psychotherapist and psychiatrist, Bassel van der Kolk. What a thoroughly wonderful book. Highly highly recommended for anyone interested in the topic. I wish I could go and study/train with him!

TED

We are social creatures, who need to feel held in a net of closer and looser social interactions. Look what it does to our physical health!

What does it take to live for 100 years? These are the surprising predictors of a long, healthy life.

Watch the full TED Talk here: http://t.ted.com/nMk9fKb

theguardian.com

Look into my eyes: one woman’s journey from coma to consciousness

an extraordinary story of willpower and love in recovery from a coma: https://www.theguardian.com/global/2018/may/27/look-into-my-eyes-memoir-journey-from-coma-rikke-schmidt-kjaergaard

theguardian.com After a deadly bacterial infection, Rikke Schmidt Kjærgaard woke to find herself locked in her own body, with only one way to communicate – blinking: one for no, two for yes. Yet five months later she made a full recovery. Here she tells her remarkable story

runnersworld.com

6 Ways Running Improves Your Health

This list doesn't even include feeling powerful, awesome, and more connected to your body after doing intervals and speed training :-D but yeah, running is great for physical and mental health: https://www.runnersworld.com/start-running/6-ways-running-improves-your-health/slide/6

runnersworld.com Running is not only great for the soul but good for your well-being.

seitenwechsel-berlin.de

Laufgruppe - Seitenwechsel Sportverein für FrauenLesbenTrans*Inter* und Mädchen

I've been having fun leading a running group over the past weeks.. there's still six sessions left and it's free for anyone to join! http://www.seitenwechsel-berlin.de/sportangebote/laufgruppe/

seitenwechsel-berlin.de Wie kann ich etwas Neues in die Art bringen wie ich mich bewege und laufe? Laufen kann sehr kraftvoll und befreiend sein. Es kann angestaute Spannung im Körper auflösen und deinen Geist erfrischen. Laufen kann dich mit deinem Körper wieder in Einklang bringen und ein Gefühl von Leichtigkeit und ...

yahoo.com

Mental Health Awareness Week 2018: 10 simple, affordable ways to manage stress

https://www.yahoo.com/news/simple-affordable-ways-manage-stress-112349471.html?guccounter=1

yahoo.com Mental Health Awareness Week 2018: 10 simple, affordable ways to manage stress

sophiadavis.de

5 Tips for Relief from Anxiety in Berlin | Sophia Sam Davis

Here's a few little gems of mindfulness, movement and breathing that can help to build different feeling states to the anxious ones. Thank you to somatic experiencing, qi gong, Thich Nah Hanh, and nature.
http://sophiadavis.de/5-tips-for-relief-from-anxiety-in-berlin/

sophiadavis.de Simple exercises that use mindfulness and movement to help against symptoms of anxiety and panic, by building up other feeling states.

brightside.me

10 Things That Happen to Your Body If You Walk Every Day

ooohh, I do love a good walk: https://brightside.me/inspiration-health/10-things-that-happen-to-your-body-if-you-walk-every-day-485010/

brightside.me Have you ever heard the saying by Hippocrates, “Walking is a man’s best medicine?” We’d go further by stating that walking combined with good sleep and a healthy diet can help you avoid the doctor altogether. As little as 15-30 minutes of walking every day can drastically improve not only a ...

sophiadavis.de

Touch and well-being | Sophia Sam Davis

still on the subject of touch, here's an article I wrote on the science of how touch is great for well-being: http://sophiadavis.de/touch-well-being/

sophiadavis.de

amp.theguardian.com

No hugging: are we living through a crisis of touch?

Interesting read: https://amp.theguardian.com/society/2018/mar/07/crisis-touch-hugging-mental-health-strokes-cuddles?__twitter_impression=true

amp.theguardian.com Strokes and hugs are being edged out of our lives, with doctors, teachers and colleagues increasingly hesitant about social touching. Is this hypervigilance of boundaries beginning to harm our mental health?

Sharing is Caring

these are some beautiful words. we all share the same fate.

27 year old dies tragically from cancer, then her family discovers message on Facebook from 24 hours earlier ❤️

snip.ly

Surprising ways to beat anxiety and become mentally strong – according to science

some nice tips here on beating anxiety: http://snip.ly/zvfrh#https://theconversation.com/surprising-ways-to-beat-anxiety-and-become-mentally-strong-according-to-science-77978

snip.ly You can make a start by doing things badly...

highly recommended workshop:

letsqueerthingsup.com

10 Ways to ‘Reach Out’ When You’re Struggling With Your Mental Health

this is a great piece on ways to reach out to others when you're struggling: https://letsqueerthingsup.com/2018/03/03/10-ways-to-reach-out-when-youre-struggling-with-your-mental-health/

letsqueerthingsup.com After my friend’s su***de, I realized something: We ask people to reach out. But we never explain how.

seitenwechsel-berlin.de

Laufgruppe - Seitenwechsel Sportverein für FrauenLesbenTrans*Inter* und Mädchen

hey peeps, I'm about to start leading a running training group, for free! it's funded by the city, through the club Seitenwechsel. first session is on april 10th, right after i get the Berlin half-marathon out the way :-) it's 6-7pm on tuesdays, at volkspark Friedrichshain and there are 12 sessions in total. it's only open for women, trans* and inter*, though, sorry fellas! sign up here: http://www.seitenwechsel-berlin.de/sportangebote/laufgruppe/

seitenwechsel-berlin.de Wie kann ich etwas Neues in die Art bringen wie ich mich bewege und laufe? Laufen kann sehr kraftvoll und befreiend sein. Es kann angestaute Spannung im Körper auflösen und deinen Geist erfrischen. Laufen kann dich mit deinem Körper wieder in Einklang bringen und ein Gefühl von Leichtigkeit und ...

theguardian.com

The crisis in modern masculinity

interesting read: https://www.theguardian.com/books/2018/mar/17/the-crisis-in-modern-masculinity?CMP=Share_iOSApp_Other

theguardian.com Around the world, luridly retro ideas of what it means to be a man have caused a rush of testosterone – from Bollywood bodybuilding to nuclear brinkmanship

HuffPost Women

love it

"There is an enormous amount of research showing that knitting has physical and mental health benefits."

mashable.com

I went to a self-esteem workshop for young girls, and this is what I learned

happy international women's day. as much as each person I work with comes with their own, individual struggles to work on, it's important to recognise how much of those come from social and cultural norms and structures. here's a nice article on that: "self-esteem is a universal struggle."
https://mashable.com/2018/03/07/dove-self-esteem-workshop-international-womens-day/#VZB8w6C2UOqb

mashable.com I had no idea what to expect.

sophiadavis.de

Body-Words: The Neuroscience of Body Psychology | sam sophia davis - body_words

How does body psychology work? This article explains some of the neuroscience of reprogramming the nervous system to change emotional responses, with vignettes of what can actually happen during sessions. It's hopefully coming out soon on www.psychotherapy.net...
http://sophiadavis.de/body-words-reprogramming-the-nervous-system-to-change-emotional-responses/

sophiadavis.de Combining somatic elements or mindfulness with psychotherapeutic approaches has become more popular in recent years, but can sometimes seem a little mysterious.

the-pool.com

The Goopification Of Self-Care Misrepresents How Hard Looking After Yourself Can Be

this on self-care: https://www.the-pool.com/health/mind/2018/7/amy-jones-on-the-goopification-of-self-care

the-pool.com Self-care is not gold necklaces featuring inspirational quotes or expensive candles – it’s doing the basic tasks that allow you to function, like taking a shower

painscience.com

Pain is Weird: A Volatile, Misleading Sensation

fabulous piece on chronic pain, the role our brains play in it, and what we can do about all of that: https://www.painscience.com/articles/pain-is-weird.php

painscience.com Science reveals pain as a volatile, misleading sensation that is often more than just a symptom.

loveandlifetoolbox.com

The Neuroscience of Resilience: Nervous System Regulation

How can we build up more resilience? Our ability to regulate our nervous systems plays a big role. Here's a great series of articles on the neuroscience and psychology of resilience, and how we can learn to re-regulate our nervous systems: https://loveandlifetoolbox.com/the-neuroscience-of-resilience-nervous-system-regulation/

loveandlifetoolbox.com

huffingtonpost.com

The Real Causes Of Depression Have Been Discovered, And They're Not What You Think

interesting read: http://huffp.st/dAxSEDl

huffingtonpost.com To deal with depression, you need to deal with its underlying causes.

TED

"discomfort is the price of admission to a meaningful life." this is great. thanks for sharing, Susanna Davis! https://www.facebook.com/TED/videos/10159946160830652/

"We own our emotions, they don't own us."

Watch Susan David's TED Talk on how to control your emotions in a healthy way: http://t.ted.com/kZ3eEcm

brainpickings.org

The Science of Stress and How Our Emotions Affect Our Susceptibility to Burnout and Disease

love it when someone writes a great piece that explains the value of what I do. On the links between stress and the immune system: "Rather than seeing the psyche as the source of such illnesses, we are discovering that while feelings don’t directly cause or cure disease, the biological mechanisms underlying them may cause or contribute to disease. Thus, many of the nerve pathways and molecules underlying both psychological responses and inflammatory disease are the same, making predisposition to one set of illnesses likely to go along with predisposition to the other." - Dr Esther Sternberg.
this is a longer read but very interesting:
https://www.brainpickings.org/2015/07/20/esther-sternberg-balance-within-stress-emotion/

brainpickings.org How your memories impact your immune system, why moving is one of the most stressful life-events, and what your parents have to do with your predisposition to PTSD.

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