Specialist therapy
These resources accompany our 30 days of going inside video programme. To view the videos please click here.
Day 1 – Integrate
Video’s:
Dan Siegel introduces his handy model of the brain
www.youtube.com/watch?v=f-m2YcdMdFw
Russ Harris talks about the three main parts of the brain
www.youtube.com/watch?v=5CpRY9-MIHA
Articles:
On helping young children understand their upstairs and downstairs brain
www.momentousinstitute.org/blog/upstairs-and-downstairs-brain
Teaching your children about the brain
www.heysigmund.com/how-to-teach-kids-about-the-brain-laying-strong-foundations-for-emotional-intelligence-by-dr-hazel-harrison/
Websites:
Plant, Love, Grow- Exceptional tools and resources for young children on emotional awareneness
www.plantlovegrow.com/free-tools.html
GoZen; Online emotional and social learning programmes for young people
www.gozen.com
Day 2 – Connect
Articles:
The power of touch
www.psychologytoday.com/gb/articles/201303/the-power-touch
Flipped your lid at your kid?
www.huffpost.com/entry/flipped-your-lid-at-your-kid
When lid is flipped- classroom exercise
www.shorelineschools.org/cms/lib/WA02217114/Centricity
Day 3 – Balance
Article:
Handout on compassion and emotional states
www.getselfhelp.co.uk/docs/GILBERT-COMPASSION-HANDOUT.pdf
Day 4 – Meaning
Videos:
Russ Harris on Goals vs Values
www.youtube.com/watch?v=T-lRbuy4XtA&disable_polymer=true
Values exercise with Mark Freeman:Sweet, Sour, Heroes
www.youtube.com/watch?v=yjXMJ_s-7yY
Articles:
Values in Depression
myjourneywithdepression.wordpress.com/2013/09/10/act-identifying-your-values/
Clarifying values
thehappinesstrap.com/wp-content/uploads/2017/06/complete_worksheets_for_The_Confidence_Gap.pdf
Day 5 – Open
Video:
Emotions and the brain
www.youtube.com/watch?v=xNY0AAUtH3g
Day 6 – Feel
Video’s:
Mapping emotions in the body
www.youtube.com/watch?v=cZP_I6NkQb4&disable_polymer=true
Mark Freeman OCD series- feelings
www.youtube.com/watch?v=_-q2a8U9Q
Day 7 – Regulate
Articles:
The calm box resources
www.andnextcomesl.com/2016/04/what-to-put-in-a-calm-down-kit-for-kids.html
Article on upstairs and downstairs brain
www.heysigmund.com/how-to-teach-kids-about-the-brain-laying-strong-foundations-for-emotional-intelligence-by-dr-hazel-harrison/
Gozen: teaching children about emotions
gozen.com/a-better-way-to-teach-kids-about-emotions/
The zones of regulation cirriculum
www.zonesofregulation.com/learn-more-about-the-zones.html
Dynamo girl: Grab your feelings charts
www.dynamogirl.com/grab-your-feelings-chart/
Brilliant article on journaling for young adults
www.ourmindfullife.com/self-care-bullet-journal-ideas/
Video’s:
Inside out meet the zones
www.youtube.com/watch?v=L0e-oMZi000&disable_polymer=true
Inside out meet the emotions
www.youtube.com/watch?v=puXSw8yrVnI
GoZen: all emotions have a purpose
gozen.com/meditation-stories-all-emotions-have-purpose/
Day 8 – Awaken
Video’s:
All it takes is 10 mindful minutes
www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes?language=en
Why mindfulness is a superpower?
www.youtube.com/watch?v=w6T02g5hnT4&disable_polymer=true
A beginners guide to mindfulness
www.youtube.com/watch?v=o-kMJBWk9E0
Meditation for beginners by Dan Harris
www.youtube.com/watch?v=mtsdz_jhB7c
How mindfulness empowers us
www.youtube.com/watch?v=vzKryaN44ss
The best TED talks on mindfulness
positivepsychology.com/mindfulness-ted-talks/
Articles:
The Guardian beginners guide to mindfulness
www.theguardian.com/lifeandstyle/shortcuts/2014/jan/07/mindfulness-beginners-guide-meditation-technique-treatment-depression
Great mindfulness apps
www.developgoodhabits.com/best-mindfulness-apps/
Websites:
Getting started with mindfulness
www.mindful.org/meditation/mindfulness-getting-started//
Day 9 – Scan
Websites:
Compassionate acceptance body scan – Vidyamala Burch (25 mins)
Breath-based body scan – Vidyamala Burch (20mins)
Body Scan – filling the body with light. Vidyamala Burch (20 mins)
Body Scan for Sleep – Vidyamala Burch (15 mins)
Day 10 – Hooked
Video’s:
The struggle switch by Russ Harris
www.youtube.com/watch?v=rCp1l16GCXI
The sushi train metaphor by Russ Harris
www.youtube.com/watch?v=tzUoXJVI0wo
Intrusive thoughts vs thinking Mark Freeman
www.youtube.com/watch?v=VnDsZSIWUDU&disable_polymer=true
Brilliant series to help with OCD by Mark Freeman
theocdstories.com/podcast/mark-freeman-on-his-recovery-from-ocd-and-how-you-can-beat-it/
Day 11 – Unhooked
Video’s:
Unhook from your thoughts
www.youtube.com/watch?v=qhPpnDOQmPo
How to deal with intrusive thoughts Mark Freeman
www.youtube.com/watch?v=laeYq51SYA0
Defusion, I notice that I am having the thought that….
www.youtube.com/watch?v=kwlYXupjoaI
Thanking your mind for that
www.youtube.com/watch?v=206WtwEyqzg
Articles:
ACT getting unhooked from unhelpful stories
contextualscience.org/system/files/Getting%20unhooked%20from%20our%20difficult%20thoughtsACBS.pdf
Day 12 – Move
Video’s:
Passengers on a bus
www.youtube.com/watch?v=Z29ptSuoWRc&disable_polymer=true
The unwanted party guest
www.youtube.com/watch?v=VYht-guymF4&disable_polymer=true
Day 13 – Stuck
No resources.
Day 14 – Accept
Video’s:
Acceptance of thoughts and feelings – female US
http://www.integrativehealthpartners.org/downloads/mp3/ACT_AcceptanceOfThoughtsAndFeelings.mp3
How to accept terrible thoughts – Mark Freeman
youtu.be/3vhjrn9NCWE
Day 15 – Willingness
Video’s:
The Struggle Switch – Russ Harris
www.youtube.com/watch?v=rCp1l16GCXI
Willingness – Veterans Health
www.youtube.com/watch?v=qq3u578T1z8
Day 16 – Courage
Websites:
The Valued Living Questionnaire
stevenchayes.com/wp-content/uploads/2019/10/The-Valued-Living-Questionnaire.pdf
Video’s:
Values vs Goals – Russ Harris
www.youtube.com/watch?v=T-lRbuy4XtA
Values and Committed Action – Veterans Health
www.youtube.com/watch?v=yoVmoOnjscM
Day 17 – Curiosity
Resources coming soon.
Day 18 – Breathe
Video’s:
Headspace – 1 minute mindfulness of the breath
www.youtube.com/watch?v=cEqZthCaMpo
Compassionate breathing space – Vidyamala Burch (Breathworks)
soundcloud.com/vidyamala-prue-burch/compassionate-breathing-no
Day 19 – Joy
Video:
Rick Hanson talking about ‘Taking in the good’ practice
www.youtube.com/watch?v=uPXOASa1shY
Day 20 – Compassion
Websites:
Self compassion exercises for covid-19
centerformsc.org/10-self-compassion-practices-for-covid-19/
Guided meditations
centerformsc.org/practice-msc/guided-meditations-and-exercises/
TED talks:
The space between self-esteem and self-compassion
www.youtube.com/watch?v=IvtZBUSplr4
An exercise in self-compassion
ed.ted.com/best_of_web/pDulIc5E
Day 21 – Vulnerable
Resources:
TED talk the power of vulnerability
www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en
Brene Brown- The call to courage
www.netflix.com/gb/title/81010166
Day 22 – Ground
Video’s:
Dropping the anchor exercise – animation
www.youtube.com/watch?v=xDm2c5FDLNI
Notice 5 things exercise – animation
www.youtube.com/watch?v=CBYhuhSiO8Q
Day 23 – Befriend
Video’s:
Kristin Neff TED talk on the space between self-esteem and self-compassion
www.youtube.com/watch?v=IvtZBUSplr4&disable_polymer=true
Happify- why self-critisism needs to stop
www.happify.com/hd/why-self-criticism-needs-to-stop-and-how-you-end-it/
Alfred and the shadow
www.youtube.com/watch?v=VP7R_WIm6-M
Kristin Neff the 3 main components of self-compassion
www.youtube.com/watch?v=11U0h0DPu7k
Self-compassion with furry friends- A mindful moment
www.youtube.com/watch?v=lpMgVN453UU
Websites:
Self-compassion
self-compassion.org/
Mary Welford at Act with compassion:
www.actwithcompassion.com/feeling_the_impact_of_self_criticism
Day 24 – Structure
Video’s:
What is a healthy mind? Dr Dan Siegel
www.youtube.com/watch?v=-A_aYHEac6I&disable_polymer=true
Inside the mind of the master procrastinator- Tim Urban TED talk
www.ted.com/talks/tim_urban_inside_the_mind_of_a_master_procrastinator?language=en
Articles:
An overview of the Healthy mind platter
www.drdansiegel.com/resources/healthy_mind_platter/
Introducing Healthy mind platter
www.huffpost.com/entry/healthy-mind-platter_b_870664?guccounter=1
The importance of routine- MIND
www.mind.org.uk/information-support/your-stories/the-importance-of-routine/
Why procrastinators procrastinate? Tim Urban
waitbutwhy.com/2013/10/why-procrastinators-procrastinate.html
How to start a journal and keep it up?-The Guardian
www.theguardian.com/lifeandstyle/2014/mar/22/how-to-start-journal-writing-drawing
Journal ideas- Our mindful life
www.ourmindfullife.com/self-care-bullet-journal-ideas/
How to beat procrastination- Tim Urban
waitbutwhy.com/2013/11/how-to-beat-procrastination.html
Day 25 – Tone
Articles:
Article on the benefits of diaphragmatic breathing
www.healthline.com/health/diaphragmatic-breathing#benefits
Video’s:
Belly breathing meditation video
www.youtube.com/watch?v=c3YyjUmDapc
Belly breathing video for young children
www.youtube.com/watch?v=sn_2GY1gTyo
Belly breathing song for children from sesame street
www.youtube.com/watch?v=_mZbzDOpylA
Laughing yoga video from this morning tv
www.youtube.com/watch?v=jsCkXauJvlc
Websites:
Self-compassion and Loving kindness exercises by Dr Kristin Neff
self-compassion.org/guided-self-compassion-meditations-mp3-2/
Day 26 – Contain
Video’s:
The Sky and the Weather metaphor – animations
1: www.youtube.com/watch?v=OUG07nemtFM
2: www.youtube.com/watch?v=kl5cyCXelZc
Day 27 – Replenish
Articles:
Food to help sleep
www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep
Foods to boost serotonin
www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#pineapples
The sleep diary to download
sleepcouncil.org.uk/advice-support/sleep-tools/sleep-diary/
17 steps to improve your sleep
www.healthline.com/nutrition/17-tips-to-sleep-better#2.-Reduce-blue-light-exposure-in-the-evening
Websites:
The Sleep council
sleepcouncil.org.uk/
The sleep foundation
www.sleepfoundation.org/
TED talk- Sleep is your superpower
www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en
TED conversation on why sleep matters more now than ever
www.ted.com/talks/matt_walker_why_sleep_matters_now_more_than_ever
CALM Free sleep stories. This one by Stephen Fry
www.youtube.com/watch?v=5mGifCwig8I
Day 28 – Disrupt
No resources.
Day 29 – Love
Websites:
Act with compassion
www.actwithcompassion.com/
Self-compassion- Look at loving kindness meditations
self-compassion.org/
Act with compassion- Loving kindness meditations
www.actwithcompassion.com/compassion_audio_recordings
Videos:
TED talks on Love
www.ted.com/topics/love
Articles:
The transformative effects of mindful self-compassion
www.mindful.org/the-transformative-effects-of-mindful-self-compassion/
Loving kindness meditation
ggia.berkeley.edu/practice/loving_kindness_meditation