Most people come to physiotherapy for help with their bodies thinking that their mental health and physical health are separate. However, changing movement behaviour (how we sit, stand, run, work, play) often requires that we ‘change our brains’ and correct or ‘rewire’ the non-optimal motor programs that are perpetuating pain or limiting performance (see Core Versus Strength). It also requires that we reflect on things we think and believe.

Many of our patients are surprised to learn that the key to leading a more active, pain-free lifestyle begins with understanding how their brain works and are surprised to know that the structure of our brain changes every day through our entire lifetime. How? Every experience we have, including our thoughts, conversations and movement practice (or lack therefore) changes the neural networks in the brain. How you think, how often you think it, what you do and how often you do it causes the neurons in your brain to wire together and to get faster and better at thinking or doing whatever it is you’re thinking or doing! This can be good or bad, depending on what you’re thinking or doing!

As we approach a very busy time of the year, it is easy to let go of the activities that keep us healthy. My wish, and gift, to you this holiday season is to introduce you to the work of Dr. Dan Siegel, a neuropsychiatrist and author of Mindsight and co-author of The Whole Brain Child (see my Recommended Reading list) whose mission is to “provide a scientifically grounded, integrated view of human development for mental health practitioners, educators, organizational leaders, parents, and others as we promote the growth of vibrant lives and healthy minds and to bring more kindness, compassion, and resilience into our world!”

In particular, I’d like to share with you his Healthy Mind Platter – seven daily essential mental activities to optimize your brain and create well-being:

David Rock and Daniel Siegel 2011

Seven daily essential mental activities to optimize brain matter and create well-being

David & Dan – Focus Time – when we closely focus on tasks in a goal-oriented way, we take on challenges that make deep connections in the brain
Diane – Take time to focus this holiday season on what is really important, minimize the multi-tasking.

David & Dan – Play Time – when we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, we help make new connections in the brain
Dan – We live in Canada – go find some snow and make some angels or at least a snow man!

David & Dan – Connecting Time – when we connect with other people, ideally in person, and when we take time to appreciate our connection to the natural world around us, we activate and reinforce the brain’s relational circuitry
The mind is an embodied (through our whole bodies) and relational process….
Diane – spend quality time with those you love and do something outdoors with them.

David & Dan – Physical Time – when we move our bodies, especially aerobically, we strengthen the brain in many ways
Diane – Pick up the pace of that winter walk, find a few stairs to climb, dig out the skiis or skates and revel in the wonder of joyful movement!

David & Dan – Time In – when we reflect quietly internally, focusing on sensations, images, feeling and thoughts, we help to better integrate the brain
Diane – Try Dan Siegel’s Wheel of Awareness practice and feel how easy it is to turn in and explore the wonder of yourself – Wheel of Awareness

David & Dan – Down Time – When we are non-focused, without any specific goal, and let our mind wander and simply relax, we help the brain recharge
Diane – Breathe the winter air deeply and take a walk by yourself for a change.

David & Dan – Sleep Time – When we give the brain the rest it needs, we consolidate learning and recover from the experiences of the day.
Diane – Give yourself the gift of a great sleep-in at least once a week, especially during the busy holiday season.

May you always remember to make time to restructure and support your mind and body, it is never too late.