(0:00 - 1:23) Hello, my friends, and welcome back to our Substack Book Club. We have a lot of new people here, and so this is going to be a free episode for everyone to listen to, to learn a little bit more about what we do in our book club here. Just to catch you up, we’re currently reading Unlocking the Emotional Brain, which is the seminal book on coherence therapy and memory reconsolidation. Memory reconsolidation is the process by which we can update the old learnings in our brain. So if you found your way here because you consider yourself an intellectualizer, a people pleaser, a perfectionist, you find yourself stuck in traditional therapy because you already understand a lot of things. Maybe you’ve tried nervous system regulation, but you can’t quite seem to get unstuck. It’s likely because you have old unconscious learnings referred to as implicit emotional learnings that are like pathways in your brain. They are things that happened to you in your past that formed roads in your brain that said, this is the safe road to go down. So if every time you had emotions, or you had needs, or you were yourself, you were criticized, or sent away, or punished, or bullied by your peers, or you had parents who, for whatever reason, couldn’t show up for you, then over time, the learning would be, if I have my needs and I am myself, I will be criticized, or I will lose connection. (1:24 - 2:28) And so then that shows up in the present where we mask, we put our true selves away, we stay up in our thoughts, and no amount of insight will change that process. So this book really helps us to understand how we can make long-term change. If you join our book club, you also get access to all of the old episodes where I have gone through Healing Developmental Trauma, a wonderful book covering NARM therapy and helping us understand this process a little bit more, No Bad Parts, a book on internal family systems, another book that can support memory reconsolidation, and Adult Children of Emotionally Immature Parents, which is often very important learning for many of us to understand how our early experiences may have shaped our present-day lives. So thank you so much for being here. Whether you are a free or paid member, you help support my work just by listening, liking, engaging, and commenting, and it’s truly an honor to get to share this information with you. This is going to be a recap episode of what we have explored in Unlocking the Emotional Brain so far, and next week we will dive back in. (2:30 - 3:03) So many of you have read every chapter and taken notes along with me, and some of you may be listening while you do the dishes or go on a walk, and you haven’t cracked the book just once, and that is all completely welcome here. You get to show up in the book club at the level that your system has capacity for, and I love getting to translate these books into everyday understanding to help us actively make change in our lives. So let’s walk through some of these ideas together, and I do want to name again that Unlocking the Emotional Brain is not exactly an easy, cozy read. (3:03 - 6:00) It can be pretty clinical and dense in places, but the reason I chose this book anyway is it’s because something so incredibly important, which is transformational change in therapy, transformational change in mental health, transformational change in how we show up in the world, not just symptom management, not just insight, not just telling you that for the rest of your life you’re going to have to use force and fear and to regulate your nervous system every single day just to be in the world. Now, of course, if you know me, you know that I support nervous system regulation work, and I support insight, and all of those things are wonderful, but they alone do not create transformational change. We have to figure out how to shift these patterns at the root because journals and planning and coping skills do not address the root of why we have these learnings, and this process for transformational change is called memory reconsolidation. We can think of it as if we’re updating the maps, the atlas, the GPS in our brain. Underneath those metaphors is the same basic idea that our brain can revise old emotional learnings from memories of things that happened to us in our lives under certain conditions, and that is the core of what this book is about. Think about your brain as a big excel spreadsheet or a big filing cabinet. In all of the experiences in your life, your brain files away and stores the data, and it puts it into themes like a big zip file. So if you had a series of memories that again told you that when you experience emotions, people will pull away from you, then those get filed into a big folder, and because the potential to lose connection with others is coded as survival, because it is in our brain, because we are wired to have connection, then that learning gets moved to the top as a critically important survival learning. So all of these memories the brain sorts through and said, this has happened a lot, so frequency, so this is something I want to hold on to, and then this has happened and it was really intense, so intensity. So frequency and intensity are what the brain uses to categorize what is an important memory to hold on to versus what isn’t. This all happens unconsciously, so you yourself may not have memories of these specific events, but your brain puts them into a file and then creates a learning. Think about a learning like a rule. The brain is using the data to say, I’m going to predict what’s going to happen in the present and the future based on what’s happened in the past, and I’m going to use that to shape the way that you yourself see the world. It changes the lenses through which we perceive reality to try to keep us safe. Because if the brain is predicting that feeling our feelings and being authentic is going to lead to losing connection, being sent away, being punished, which feels survival oriented, then of course the brain is not going to want to let us be authentic and connect easily. (6:00 - 6:47) So then, for example, we might perceive the people around us as more critical than they are. We might perceive situations as dangerous, like going to meet new people, because if we are ourselves we won’t get to form a new connection, when in actuality they are not dangerous. This all happens below the surface and forms these patterns or parts that we as humans have learned to call intellectualization, people pacing, perfectionism, my anxious part, we have a lot of different names we’ve given to it. But those are all bundles of memories and emotions that create rules. If we in the present want to update those rules, we have to follow this process called memory reconsolidation. And that is one of the key neurobiological mechanisms for change. (6:48 - 16:23) This book walks us through that process. So let’s break down what we’ve covered so far in learning about this process. What we talked about in the very beginning is the difference between symptom reduction and transformational change. So it is possible to reduce our symptoms or to change our experience through behavior change, through force, through willpower, through quote-unquote motivation. So therapy could help you maybe feel 20% less anxious, or feel fewer panic attacks, or go to the gym more often, and that’s absolutely not nothing. Those reductions in symptoms can feel like a really big relief. But oftentimes that reduction happens through management. So we learn how to use strategies to manage our brain and what a gift that we can do that. But I’m guessing if you’re here, you don’t want to have to spend the rest of your life doing symptom management and using force. The reason why that thing that gives you a reduction doesn’t change the pathway in your brain is because it’s still in contradiction with an old learning. So going to the gym every day to take care of yourself through management strategies, habits, and force doesn’t contradict an old learning that says taking care of yourself is selfish. So it requires vigilance at all time to use the strategies to override your brain, which is often why we fail quote-unquote at setting new habits, or we do it for a couple of months and then we stop, or we use management strategies but we still kind of feel stuck, empty, disconnected, or unsure of ourselves. tiny sparks - trisha wolfe is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Transformational change is completely different. In these moments when we can create transformation, we are rewiring the learning that we had. We are rewiring our brain itself so that the brain updates its prediction. It updates its data model. It is so cool that we know now that we can do this. It’s not just about having new experiences. I want to be super clear about that because it’s kind of the in thing right now to talk about how you don’t need regulation, you just need to have new experiences, but they are missing a key part of the process, which is that the new experiences must explicitly target the old learning and they must be incremental, meaning they have to be little bits at a time. But as we do this process, we can update through transformational change these emotional learnings and then we don’t have to use management strategies, force, fear, every single day because the old learnings that say if I’m not perfect I will lose love, if I have needs I’m selfish and I’ll hurt others, if I show feelings people will withdraw, those things can be rewired and the learnings can be updated. So now instead of predicting a 99% chance of something dangerous is happening, the brain realistically says maybe there’s a 5% chance that something could happen if I myself and I have needs. And then what happens is if we have needs an
