“All it takes is one new perspective or tool, and your life will never be the same again” Marie Forleo
Use your brain… to change your life.
With the right practices, you can use your brain as a tool to be the person you want to be and enjoy the life that you want to live. If you aren’t there yet, no worries. There are specific tools that can help you shift your brain from the automatic habits that have you stuck, to the power to feel, create and live as you want.
I’ve cultivated these practices from my training in psychology, psychiatry, spirituality, and techniques from around the globe.
If you are serious about feeling better and succeeding in life, you need these tools. I’ve worked with people at all levels of functioning to achieve happiness and success. However, it’s a select few that are in the right place with the right amount of time and other resources to learn these tools in person. For that reason, I created these audio programs.
In just ten, 10 minute sessions, you will learn the tools that would take months or even years in traditional therapy and cost thousands of dollars. If you can commit to 10 minutes a day (or a week or whatever works for you) you can get all of these tools and start changing your life in powerful ways.
Disclaimer: these are not meant to replace evaluation and treatment by a mental health professional as these tools won’t be as effective if there are neurochemical or physiological issues that haven’t been addressed.
I downloaded the PTSD and Depression programs and I love listening to them on my drive to work. I’m able to apply the tools that same day and see an immediate difference in the way it makes me feel. Thanks Dr. Maher!
— J.B., Atlanta, GA
From the first recording in the PTSD audio program, I heard concepts that were not only new but totally changed my perspective in a way that I could actively apply to feel better. I’m so glad I found this!
— A.L., Los Angeles, CA
I have now listened to all of the recordings of the Overcoming Depression audio program. I loved the ideas as most were things I had never heard before, despite years in mental health treatment. This program gives you the tools you need to get through the hard days.
— A.C., Kansas City, MO
Tools for Overcoming PTSD
Listen to the Intro to Overcoming PTSD.
Alicia Ruelaz Maher, M.D. offers you practical tools, from a range of traditions, including psychology, meditation, breathing practices, mindfulness and others. You will learn to understand and calm the nervous system to expand beyond the confines of PTSD and thrive in your life. Each day, you will learn tools to apply throughout that day. By the end of 10 days, you will have plenty of tools to help you manage and heal the symptoms of PTSD and move forward in life. Best of all, these tools can be utilized in addition to any other treatments you are currently undergoing.
Day 1 | Cognitive Distortions Few of us realize how powerfully our thoughts affect our nervous system. Though your thoughts didn’t cause PTSD, there are certain thoughts that may be preventing you from overcoming it. Learn what these are and how to do simple shifts to create a healthier, healing mindset.
Day 2 | Mindfulness As a researcher with the RAND corporation, I’ve reviewed thousands of studies on treating PTSD and have been extremely impressed with the results of trials utilizing mindfulness. Today we’ll learn more about using mindfulness to heal from PTSD and go through some exercises that are simple and quick so that you can use them at any time the need arises.
Day 3 | Healing Person and Neutral Descriptions Today we’re going to look at changing from the harsh figure that most of us carry in our subconscious, to a more loving one that can help us heal. We’ll also build on the mindfulness exercises by using neutral descriptions of what is around us to bring the nervous system from an activated to a healing state.
Day 4 | Breathing There are particular types of pranayama, or breathing exercises, that help to move the overactive nervous system to a calm and restorative state. Follow along to learn these simple techniques and then enjoy the soothing feeling when you are able to easily incorporate them with practice on your own.
Day 5 | Self-Compassion Today we’ll explore how self-compassion can be difficult in PTSD and practice simple exercises that will transform your relationship with yourself, allowing you to enjoy your very existence, in a calm healthy way.
Day 6 | Expansion With PTSD, we tend to live in a contracted state. We’ll talk about what this means and do a safe, simple practice for you to experience the beauty and healing of an expanded state.
Day 7 | Emotional Transformation It’s easy to get trapped in emotional reactions to the circumstances of our lives. Today, we’ll go over how to notice these and utilize a specific tool to shift into a higher emotion. This is quick and extremely transformative, allowing for greater freedom as you move through life.
Day 8 | Visualizations One of the most delicious ways of transforming the mind and the state of our nervous system is through visualizations. Today, you’ll enjoy being guided through this healing practice in a way that will make it easy to apply on your own, whenever needed.
Day 9 | Vagus Nerve Yoga Today, we’ll learn some powerful techniques to activate the vagus nerve. This activation turns on the calming side of the nervous system, allowing for rest and healing. The techniques are great for calming throughout the day and are especially helpful for turning off the mental and physical activation that can make it so hard to sleep.
Day 10 | Yoga Nidra for PTSD In this final session, we’ll do an enjoyable exercise in yoga nidra so that you can feel its calming effects. You’ll be instructed on how to use this to calm any troublesome activations you have during the day as well as implementing it to ease into sleep at night.
Tools for Overcoming Depression
Listen to the Intro to Tools for Overcoming Depression.
Alicia Ruelaz Maher, M.D. offers you practical tools from a range of traditions including psychology, meditation, breathing practices, mindfulness, yoga and others. Each day, you will be guided through an exercise that will give you a new tool to help shift your mood from the depressive state. It’s a great idea to take notes as you go along because you will want to use these tools over and over again. By the end of 10 days, you will have plenty of tools to help you manage and overcome depression. Best of all, these tools can be utilized in addition to any other depression treatments that you are currently undergoing.
Day 1 | Cognitive Distortions
Cognitive distortions are patterns of thought that have been found to cause depression. By recognizing and shifting these thoughts, you have a powerful way of changing how you feel. Today we’ll go over a couple of distortions that cause depression and how you can shift them.
Day 2 | Breathing
The way we breathe can powerfully affect our mood. However, most breathing exercises are focused on helping us to calm down rather than shift out of a depressed mood. Today we’ll cover some breathing exercises that are specifically designed to help invigorate you and shift you out of a depressed mood.
Day 3 | Mindfulness
Mindfulness is a powerful tool that can help us align with the present moment for peace and calm. Today, we’ll go through a mindfulness practice that I’ve tailored specifically for those with a depressed mood. You’ll experience the shift during the exercise, with the ability to incorporate it throughout the day.
Day 4 | Power and Significance
Powerlessness and feeling like you don’t matter are common sentiments in depression. Today, we’ll be going through tools to shift these into recognizing and feeling the power and significance that you have.
Day 5 | Feeling Good Statements
We all want to feel good and being in a state of depression can make that seem impossible. Today we’ll go through a tool that can allow us to use our thoughts to feel good, in a way that our depressed brain won’t reject.
Day 6 | Turn Around Questions
Today we’ll be drawing on the powerful work of Byron Katie, doing an adaptation of her process to help you confront thoughts which lead to feeling more depressed and turn them towards thoughts that make you feel better. You’ll learn simple steps that you can easily implement, during and after today’s session.
Day 7 | Appreciating Body Scan
Loving oneself tends to be difficult when we are depressed, especially when it comes to our bodies. Today we’ll focus on our bodies in a positive way, that leads to appreciative good feelings.
Day 8 | Streaming Gratitude
We’ve probably all heard of the importance of gratitude. When we are feeling depressed, it can be really difficult to get into an appreciative state. Today, we’ll cover a method to do that which is both enjoyable and effective.
Day 9 | ACT
Today we’ll be briefly examining a powerful therapy for depression called Acceptance and Commitment therapy (ACT). We’ll go through the basic steps of this therapy so that you can implement it and see it’s potent effects in changing one’s approach to depression and life.
Day 10 | Emotion Transformation
How can we get to appreciation and joy when we feel depressed or in despair? Today we’ll go through a step by step process to help you achieve just that. Once you have the hang of it, you can shift your mood quickly and easily throughout the day, in all the different circumstances of life.
Tools for Overcoming Anxiety
Listen to the Intro to Tools for Overcoming Anxiety.
Alicia Ruelaz Maher, M.D. offers you practical tools from a range of traditions including psychology, meditation, breathing practices, mindfulness, yoga and others. Each day, you will be guided through an exercise that will give you a new tool to help shift how you feel, away from the anxious state. You will experience the freedom that comes from transforming your thoughts, breathing in a way that can calm your body and mind, changes to make in your daily life that can make your physiology more stable leading to less anxiety and greater sleep, using your brain as a tool to get the feelings you want and to soothe yourself when necessary, simple ways to build confidence and many more techniques. It’s a great idea to take notes as you go along because you will want to use these tools over and over again. By the end of 10 days, you will have plenty of tools to help you manage and overcome anxiety. Best of all, these tools can be utilized in addition to any other anxiety treatments that you are currently undergoing.
Day 1 | Shifting Cognitive Distortions That Cause Anxiety
Cognitive distortions are patterns of thought that have been found to cause anxiety. By recognizing and shifting these thoughts, you have a powerful way of changing how you feel. Today we’ll go over three common habits of thought that cause anxiety and how you can shift them for a more relaxed way of being.
Day 2 | Breathing into Calm
We can use our way of breathing to help our bodies and brain relax. Today we’ll go over a new way of breathing that can calm you when anxiety hits and helps you to maintain a relaxed state when used on a regular basis.
Day 3 | Soothing Exercise
Today we’re going to go over a simple exercise that allows us to use our brains to calm down when things in life are causing anxiety. This exercise requires using the brain in a way that makes it reduce the anxious state, and then shift away from it. Best of all, it feels good.
Day 4 | Physical Relaxation
Carrying physical tension is a huge part of the effect that anxiety has on us, but it can be difficult to notice and relax. Today we’ll go over a relaxation process that will allow you to really feel where you are tense and enjoy the release that you can create.
Day 5 | Love
Today’s lesson is simply entitled love. This word that is so simple and yet it is also the most powerful tool to overcome anxiety. There is nothing stronger than love and that includes fear. We’re going to look at love in different ways today including love for ourselves and others. You can enjoy the exercise as we go through it and come back to it whenever needed.
Day 6 | Directed Thought
Directed thought is a technique that allows us to use our brains in a powerful way. Rather than the brain spontaneously creating anxiety, we are directing our thoughts to create the mental and emotional state that we desire. It’s easy, specific, and powerful.
Day 7 | Overcoming Social Anxiety
Today we’ll focus on a specific component of anxiety, that of social anxiety. It’s common to have this, to varying degrees, and helpful to have tools that can increase your confidence and comfort. This allows you to enjoy yourself while interacting with others.
Day 8 | The Physical
So much of anxiety is felt physically- the racing heart, sweaty palms, or maybe just a general sense of unease. Today we’ll explore what is happening in the body and ways to manage and overcome it.
Day 9 | Centering in Self
By delving into various aspects of ourselves, we can feel more centered and grounded in who we are. The practice that we’ll cover is specifically to help you with feeling more relaxed in relationships and situations where you currently feel uncomfortable.
Day 10 | Sleep
One of the biggest problems in anxiety is being able to sleep. Today we’ll go over things you can do to help with sleep and how shifting your thoughts around sleep can have a powerful effect.