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At Galaxy Brain and Therapy Center, we believe in the transformative power of a simple yet profound idea: Come as you are, and leave better than you came . This philosophy is at the heart of everything we do, guiding our approach to therapy and the relationships we build with our clients. The Importance of Coming As You Are Life is full of challenges, and sometimes those challenges can feel overwhelming. When you're facing difficult times, it can be tempting to hide your true feelings or put on a brave face. But at Galaxy, we encourage you to come exactly as you are, no matter what you're going through. Whether you're feeling lost, anxious, frustrated, or even unsure about where to start, we are here to meet you where you are. Coming as you are means embracing your vulnerabilities, your fears, and your hopes. It means being honest with yourself and with us about what you're experiencing. This is the first step towards healing and growth. When you allow yourself to be open and authentic, you create the space for real change to happen. Building Trusting Relationships At Galaxy, we understand that opening up and being vulnerable isn't always easy. That's why we prioritize building trusting relationships with our clients. Trust is the foundation of effective therapy, and it can have a profound impact on your journey towards better mental health and well-being. When you trust your therapist, you're more likely to feel comfortable sharing your thoughts and feelings. This openness allows us to truly understand your needs and challenges, enabling us to provide the best possible care. Trust also creates a safe environment where you can explore difficult emotions, confront past traumas, and work through complex issues without fear of judgment. Our therapists are dedicated to earning your trust by showing compassion, empathy, and respect. We listen without judgment, support without pressure, and guide without dictating. Our goal is to empower you to take control of your healing process and to help you discover your inner strength and resilience. Leaving Better Than You Came The beauty of coming as you are is that it sets the stage for you to leave better than you came. When you engage in therapy with a trusted therapist, you're not just addressing your immediate concerns; you're also building the skills and resilience needed to live your best life. Through our collaborative and client-centered approach, we work with you to set goals, develop coping strategies, and make meaningful changes that will have a lasting impact. The trusting relationship we've built together allows us to challenge you in constructive ways, helping you to grow and evolve. As you progress through therapy, you'll likely find that you're not just resolving the issues that brought you in, but you're also gaining new insights, perspectives, and tools that will serve you well in the future. You'll leave therapy with a greater sense of self-awareness, confidence, and empowerment—ready to face life's challenges with renewed strength. Living Your Best Life At Galaxy Brain and Therapy Center, our mission is to help you live your best life. This starts with embracing who you are today, trusting in the therapeutic process, and committing to the journey of personal growth and healing. We are here to support you every step of the way, providing a safe and welcoming space where you can be yourself, explore your potential, and transform your life. So, if you're ready to start your journey, we invite you to come as you are. Together, we'll build a trusting relationship that will empower you to leave better than you came—and to live a life filled with hope, joy, and purpose. Are you ready to take the first step? Contact us today to learn more about how we can support you on your journey to better mental health and well-being.

**** In recent years, scientists have delved deeper into the connection between physical fitness and cognitive health, with a particular focus on the hippocampus—a region of the brain vital for memory formation and spatial navigation. The findings are both fascinating and promising, suggesting that staying physically active isn't just good for the body; it's also essential for maintaining a sharp mind. The Hippocampus: The Brain's Memory Center The hippocampus, located deep within the brain's temporal lobe, plays a critical role in forming, organizing, and storing memories. It's often referred to as the brain's "memory center." This small yet mighty structure is also responsible for helping us navigate through our environment by creating cognitive maps, which are mental representations of physical spaces. Unfortunately, the hippocampus is also one of the first regions of the brain to suffer damage in Alzheimer's disease, leading to memory loss and disorientation. As we age, the hippocampus naturally shrinks, which is associated with cognitive decline. However, recent research suggests that physical exercise might help combat this process. Fitness and the Hippocampus: Growing Evidence Several studies have highlighted the positive impact of physical exercise on the hippocampus. One groundbreaking study published in the *Proceedings of the National Academy of Sciences* (PNAS) found that aerobic exercise can actually increase the size of the hippocampus in older adults. Participants who engaged in regular aerobic exercise—such as walking, running, or cycling—showed a significant increase in hippocampal volume compared to those who only performed stretching exercises. This increase in hippocampal size was also correlated with improvements in memory function. In another study, researchers at the University of British Columbia discovered that regular aerobic exercise appears to boost the size of the anterior hippocampus, leading to improvements in spatial memory. The study also indicated that exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports the survival of existing neurons and encourages the growth of new neurons and synapses. The Mechanisms Behind the Benefits So, how exactly does exercise promote hippocampal health? There are several mechanisms at play: 1. Increased Blood Flow: Physical activity increases blood flow to the brain, delivering more oxygen and nutrients that are essential for brain health. 2. Neurogenesis: Exercise promotes the birth of new neurons in the hippocampus, a process known as neurogenesis. This is particularly important because the hippocampus is one of the few regions of the brain where neurogenesis occurs throughout life. 3. Reduced Inflammation: Chronic inflammation is associated with cognitive decline. Regular physical activity has been shown to reduce inflammation, which in turn protects the brain from age-related damage. 4. Stress Reduction: Exercise is a natural stress reliever. Lower stress levels can reduce the production of cortisol, a hormone that, in high levels, can damage the hippocampus. Practical Implications: Incorporating Fitness into Your Routine Given the compelling evidence, incorporating regular physical activity into your routine is a powerful way to support both your body and mind. Here are a few tips to get started: Aim for Aerobic Exercise: Activities like brisk walking, running, swimming, or cycling are particularly beneficial for the hippocampus. Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise each week. Mix in Strength Training: While aerobic exercise has the most significant impact on the hippocampus, strength training is also important for overall brain health. It helps to reduce inflammation and improve mood, which can indirectly benefit cognitive function. Stay Consistent: The benefits of exercise on the hippocampus and memory are most pronounced with consistent, long-term activity. Make physical fitness a regular part of your lifestyle. Conclusion: A Stronger Body, A Sharper Mind The research is clear: staying physically active is one of the best things you can do for your brain. By prioritizing fitness, you’re not only enhancing your physical health but also supporting your hippocampus, boosting memory, and potentially warding off cognitive decline as you age. Whether you're taking a walk in the park or hitting the gym, know that every step you take is also a step toward a healthier, sharper mind. So lace up those sneakers, hit the pavement, and remember—your brain will thank you for it. Sources: Aerobic Exercise and Hippocampal Volume: Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., ... & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences , 108(7), 3017-3022. doi:10.1073/pnas.1015950108 Aerobic Exercise, Spatial Memory, and BDNF: Erickson, K. I., Miller, D. L., & Roecklein, K. A. (2012). The Aging Hippocampus: Interactions between Exercise, Depression, and BDNF. The Neuroscientist , 18(1), 82-97. doi:10.1177/1073858410397054

A traumatic brain injury (TBI) can bring significant challenges to daily life, including cognitive impairments, memory issues, and increased stress. However, creating an organized and clutter-free home environment can make a remarkable difference in enhancing recovery and overall well-being. Here’s how decluttering and home organization can lead to decreased stress and increased happiness after a TBI. Enhanced Safety One of the most immediate benefits of reducing clutter is the enhanced safety it provides. A clutter-free environment minimizes trip hazards, making it easier and safer to navigate the home. This is particularly important for individuals with TBI, who may have balance issues or other physical impairments. By reducing the risk of falls and injuries, an organized home contributes to a safer living space. Improved Cognitive Function A tidy and well-organized space helps reduce distractions, allowing individuals to better focus on tasks. This improved focus can lead to better cognitive function, as the brain isn't overwhelmed by visual and mental clutter. Additionally, having fewer items to sort through can simplify decision-making processes, which can be particularly beneficial for those with cognitive impairments. Easier Memory Support Memory issues are common after a TBI, making it challenging to remember where things are placed or to follow routines. An organized home supports memory by providing consistent places for items and establishing predictable routines. Labels, calendars, and reminders can be strategically placed to aid memory and cognitive processing, making daily tasks more manageable. Decreased Stress and Anxiety A cluttered environment can contribute to feelings of stress and anxiety. In contrast, a clean and organized home creates a visually and mentally calming atmosphere. This can significantly reduce overall stress levels, promoting a sense of calm and well-being. Additionally, having a well-organized space can provide a sense of control and accomplishment, further reducing anxiety. Improved Time Management An organized home helps streamline daily activities, saving time and energy. With everything in its place, individuals can find what they need quickly and efficiently, reducing frustration and cognitive load. This efficiency allows more time to be spent on recovery and enjoyable activities, enhancing overall quality of life. Positive Emotional Impact Successfully decluttering and organizing the home can provide a sense of achievement and boost self-esteem. The visual appeal of a tidy space can elevate mood and increase feelings of happiness and well-being. This positive emotional impact can be particularly powerful for individuals recovering from a TBI, who may often feel overwhelmed or discouraged. Enhanced Social Interactions A well-organized home is more welcoming for visitors, improving social interactions and reducing feelings of isolation. Social support is crucial for recovery, and a tidy home environment can make hosting guests less stressful and more enjoyable. Better Sleep A clutter-free bedroom can promote better sleep by creating a peaceful and relaxing atmosphere. Improved sleep is essential for cognitive recovery and overall health, making this another critical benefit of home organization. Occupational Therapists are Experts in TBI Recovery and Practical Strategies Occupational therapists who specialize in community therapy are experts in the practical strategies that help clients live their best lives. They understand the profound impact that an organized home can have on reducing stress and increasing happiness. The team at Galaxy Brain and Therapy Center is dedicated to working side by side with clients, tackling these big clean-out projects and creating supportive, clutter-free environments. Every small change can lead to significant improvements. Let Galaxy OTs guide you in transforming your home and enhancing your quality of life. #TBIRecovery #Declutter #HomeOrganization #LiveYourBestLife #BrainHealth #OccupationalTherapy #Empowerment #StressFreeLiving

Did you know that one of the most effective calming exercises you can perform is deep breathing exercises?! Getting overwhelmed can trigger your fight, flight, or freeze response. This response activates your sympathetic nervous system and sends oxygen to your arms and legs so that you are prepared to fight or flee. The side effect of this is that oxygen is diverted away from your brain which makes it difficult to think clearly. Deep breathing activates the other part of your nervous system, the parasympathetic nervous system, which sends a signal to your brain to tell your anxiety that you are safe and don't need to fight or flee. Deep breathing also gets more oxygen to your thinking brain and frees up mental energy. The best part about deep breathing is it is something you can do anywhere and any time! Two strategies for deep breathing are 3-4-5 and hand breathing! To learn more check out the handouts provided by Galaxy Brain and Therapy Center!

We were so honored to have Judith Malinowski, PhD, clinical psychologist as a guest on our Brainthropology podcast for our two-part series on anxiety and depression. In this short video focused on being kind to your mind during the pandemic, several coping strategies were discussed to help alleviate anxiety and depression that we feel are important to share. The video discussed the psychological ramifications stress has on our body when it experiences uncertainty. As human beings, we are wired to react with fear when we experience a situation that doesn’t have clear boundaries. Uncertainty can lead to a state of confusion that can cause our brain to shut down. This prevents us from accessing the part of our brain that is responsible for problem-solving. During uncertain times it is a basic human need to stay connected to one another, whether during a pandemic or not. It is important to connect with people not only by text, but to hear each other's voices and see their faces. Although the video was created to address the pandemic, it’s important to know that these strategies can be used during any situation that may cause stress. During turbulent times it is important to take care of yourself. Anytime there are unknowns in life, it’s typical to have human reactions such as becoming anxious, fearful, and sometimes even becoming depressed. An important strategy to use when you are feeling anxious or depressed is to KEEP MOVING! Make a conscious effort to exercise! Obviously before starting any exercise regime consult your physician to ensure it is appropriate and safe. Here are some simple ideas: go for a walk ride a bike practice yoga Garden Lift weights or engage in strength training Stretch Go outside Find a youtube video exercise class Many times when we are in a state of anxiety we become paralyzed. Finding ways to stay in motion is very important to address this state. It’s important to stay focused on what you do have control over instead of what you do not. We have control over our reactions to situations. The video discussed the equation Event + Response = Outcome. As we have control over our responses we can directly affect the outcome of any situation. Listed below are some suggestions to help facilitate a positive response to uncertain times. Limit your exposure to the media to avoid being overwhelmed. Be conscious of what your kids are exposed to, and help them manage their anxiety. You cannot help others if you don’t help yourself first. If you do feel overwhelmed, JUST BREATHE! The 3,4,5 breathing technique will help you focus. Breathe in for 3 seconds, hold for 4 seconds, and exhale for 5 seconds. Engage in activities that give your brain a break such as hobbies like puzzles, games, or books. It is important to understand that fear is not a coping strategy, it will only keep you from accessing the parts of your brain that will give you important options, choices and emotional control. Every crisis that our body experiences causes change to occur. It is up to us to control how we respond to a situation thereby affecting the outcome. Our peace of mind is directly related to our ability to accept uncertainty for what it is. Mental Health Resources: PHQ9 Depression Questionnaire GAD Anxiety Questionnaire NAMI- National Association of Mental Illness Power of Breath Handout Meditation Apps: Insight Timer, Calm, Headspace Movies: Screenagers Movie: https://www.screenagersmovie.com/ The Social Dilemma Movie https://www.thesocialdilemma.com/ Amazon Links: Anxiety and Phobia Workbook https://amzn.to/3UjSUH6 Stress Ball https://amzn.to/3BNSNfD Pillbox https://amzn.to/3QRGnI3 Pill bottle with timer cap: https://amzn.to/3RTNwsD SAD Light https://amzn.to/3LkpRPm Brainthropology Blog About Today’s Topic: https://www.brainthropology.com/post/the-importance-of-self-care-during-turbulent-times

What do you do if you have to be out and about in the world, but you sometimes get overwhelmed and are unable to advocate or communicate clearly for yourself?! You can create a communication card! This postcard-sized document can express your challenges and how people can help you. What should be included on the communication card: Name (optional) Address (optional but helpful if you need someone to help you get home) Problems that you might have in public Ways that you can be helped Emergency contacts Once you have created this card, you can print off copies and keep them in your car, bag, purse, or anything else you carry when you are out and about. If you need more accessible access to your communication card, consider getting a passport pouch with a lanyard! View our sample communication card:

Concussions are mild traumatic brain injuries and getting a concussion can change your life in an instant! Confusion, fatigue, irritability, headaches, sensory sensitivity, and difficulty thinking are just a few of the symptoms people can experience. If you or a loved one have suffered a concussion recently or had a concussion in the past where the symptoms haven't gone away, you might feel really lost with where to start. While you should always start by seeing your physician, our concussion basics guide can help you to understand and start managing your symptoms. Also, see our blog post on self-advocacy to learn how to advocate for your needs! All of these tools were discussed on our podcast in episode 6A!

The Window of Tolerance is a very useful tool to help you understand your level of attentiveness or as scientists call it your arousal level (no not the sexy kind of arousal). Your goal is to stay within your Window of Tolerance to allow yourself to comfortably and safely explore the world around you! Listen to Brainthropology podcast 04B to learn more about the Window of Tolerance and techniques you can use to stay within your window! Download a printable copy of the Window of Tolerance here:

Energy conservation is an important concept to understand as it can benefit so many people including clients, the aging population, friends, and relatives that may be affected by illness or injury, or even those that just get caught up in everyday life and find themselves without enough time or energy at the end of the day. Energy conservation refers to the way activities are performed to minimize muscle fatigue, joint stress, and pain. By using your body in the most efficient way and completing tasks systematically, you can save your energy, which can affect your life dramatically as that leaves energy to do things that are meaningful and important to you! During the energy conservation discussion on the Brainthropology podcast, a great tool to help understand this concept was mentioned called the Spoon Theory. Spoon Theory is a term created by Christine Miserandino, a patient advocate that suffers from an autoimmune disease, Lupus. A friend of hers was having difficulty understanding her illness as “she didn’t look sick.” Christine explained to her friend what it’s like to live with Lupus by laying out a handful of spoons on the table. She explained that the spoons symbolized a person’s energy reserves for one day and that each spoon represented one task that she needed to complete that day. She continued to explain that each spoon, no matter how automatic or trivial, depletes from the energy supply. Examples of seemingly simple daily tasks such as getting out of bed, showering, getting dressed, eating, and many other uncomplicated tasks threaten to deplete the day’s energy at any given moment. Christine continued to explain to her friend that “when you run out of spoons, you can choose to borrow against the spoons of a future date, but there are consequences. When you deplete your spoons, you are bedridden. You are unable to manage the simple activities of life. When my spoon supply is depleted, my body takes over, and I no longer have a choice of what I want to do. The pain or fatigue cannot be solved by medication or cooled by massage. I am forced to sit, or more commonly, lay down. Once resting, it is only a matter of time before the exhaustion washes over me. Sleep is the only respite.” This explanation has become a common language between “spoonies” - a now common term describing chronic illness sufferers. This concept helps us have empathy for those affected by illness or injury. Many times “spoonies” have reported feeling isolated by their biological emergency shutdown system because it gets activated by the most simple tasks like cooking a meal, driving to a corner shop, or even having an engaging conversation with a friend or family member as these tasks are enough to activate their systems to shut down until they can recover. The attached video to this blog offers an additional perspective to the original spoon theory for those who may or may not have an illness, disability, or injury. The presenter encourages us to use this concept for all people, explaining that whether or not your health may be compromised, that at one point or another in life you will find yourself running out of spoons. At Brainthropology we encourage you, whomever you may be, to practice understanding and compassion when it comes to using your own energy reserves and to have respect when you ask others to use their precious energy.

At Brainthropology we typically like to start our sessions out with a positive, whether it be a professional or personal one. Research has shown that the way your morning starts can set the tone for the rest of the day! Whether your day starts with a meeting in the morning or a quick phone call to a friend or family member we challenge you to start it with a positive attitude. To learn more about how to start your day with an intention to be positive watch this video! This 4-minute video is a great way to get your brain focused on the growth mindset. If we feed our brain with something positive to grow our mind and spirit then that’s what we attract. If we focus on stress and struggle then that is what we will attract. At Brainthropolgy, we challenge you to ask yourself “how can I grow today? How can I set my intentions to be positive to help live a joyful life?” Tune into our podcast to learn more about this concept and how to integrate it into your daily life.

Navigating through this loud, busy, and chaotic world can be overwhelming. Loud music playing at a restaurant, bright light from a window at a doctor's office, waiting at the DMV with fifty people talking all around you can overwhelm the sensory system making daily life feel impossible. While working with a trained therapist is always the best way to overcome these challenges, there are steps you can take for yourself to modify these situations making these tasks more manageable. This process starts with identifying the challenges that you have. Do loud noises, bright lights, or people walking up behind you overwhelm you? Many of these challenges could be less overwhelming with some small accommodations. You can ask to sit in the corner of the restaurant with your back to a wall, ask for the window shades to be closed, and/or temporarily use noise cancelling headphones to navigate that situation. We only identify the challenges you have so that we can identify situational solutions that allow you to accomplish needed tasks! Our friends at Galaxy Brain and Therapy Center have created a wonderful self-advocacy tool to help you to identify your challenges and communicate your needs! Use this tool to educate friends, family, employers, and businesses how they can help empower you. People want to help. They just need to be told how!

We've all heard the saying, "practice makes perfect", but what does practice actually do?! Practice creates and strengthens neural pathways that make a task more automatic creating the illusion of muscle memory. This concept is known as neural plasticity and it should make you excited! We base all of our therapy in this concept that no matter how far out you might be from an injury, or how old (or young) you are, YOU can grow and change your brain! You might wonder why we have such an emphasis on mindfulness meditation here at Brainthropology. That is because we have read the research! Brain scans conducted on individuals who practice meditation reveal that experienced meditators boasted increased thickness in parts of the brain that deal with attention and processing sensory input. This means you can strengthen your ability to focus and handle overwhelming sensory input. Since focused attention is the foundation of all new learning, this turns your brain into an efficient super learning machine! To learn more, watch this TED Ed video! It beautifully describes neural plasticity! If you want more tips on how to use neural plasticity to your advantage tune in to our podcast!