So saw my psychologist today and she was great. She explained psychological symptoms mean they can improve with behavioural changes such as exposure and exercise, diet etc and neurological means that won't effect it and they just take time.

She never implied my problems are psychological though but she has given me a sheet of exercises to do, she said it saved a lot of time that I've been to a psychologist before.

Anyway the exercises she gave me were:
Breath focus
Body scanning
Saying objects out loud
Memorizing numbers and recalling them, starting with 6 digits, and she is hoping I get to 12 after 6 months.

The first three exercises I start of doing for only a minute and I will gradually work my way up to 30 minutes over 3 months.
I pretty much need to see her every two weeks to keep track of how I'm doing, check anxiety levels and chart my progress. What's good is she says she doesn't do talk therapy, I'm really sick of that.
She said I need to ween myself off any codeine or benzo usage and she would like to see me totally off it in 3-6 months.
She really came across as someone a bit more clued on than your typical psychologist who usually just wants to talk.
She said with tbi there is no sure prognosis but with this routine there is always notable improvement in wellbeing, I'm pretty sceptical though, I've done breath focus before and it only helped my focus not mood but I never got up to 30 minutes. Btw it's 30 minutes EACH exercise daily!

What is breath focus and body scanning ?

They are meditation exercises, with breath focus I sit completely still in a quiet place and focus my attention only on the sensation of my breath one at a time an in breath and then then the out breath, whenever my mind wanders bring the attention back to the current breath.

Body scanning is sitting still and placing awareness in the body starting with the individual toes working up both legs, torso, arms, fingers then neck and head just noting any sensations and moving on.
Apparently it's good for emotional awareness.

Glad some in the medical field are beginning to embrace the benefits of meditation.

I have also found yoga to be helpful, if you have no physical limitations consider asking your psychologist about that. Same principle of integrating physical with emotional awareness, with motion as your focus area. Think of it as a body scan meditation with movement.

Best to you.

Had another appointment today and she's already given me more exercises, I guess because she knows I have a lot of time on my hands.

There a bit different apart from just listening for sounds.
I need to think of a word then another word starting with the letter the previous ended with.
Then some love and kindness meditation which is a bit complex but pretty much mostly just imagining things such as being nice to people.
Another is just looking at the outline of whatever I can see and following it, she called it tracking.

There are a lot of mindful meditation/ body scanning videos on YouTube . I have been doing 1 or 2 everyday for about 4/5 weeks. I've had anxiety since my concussion 4 months ago. The worst of it the first 2 months when i was in real bad shape and had to wait 7 weeks for an MRI and 9 weeks to see a neurologist.

I've noticed every time I go to my PCP or the neurologist, they always note anxiety on my chart, and mention its delaying my recovering, even though I don't even mention anything about anxiety. I tried Zoloft for 6 days and wound up in the ER, still having side effects 3 weeks later!