How Understanding Your Brain Can Empower Your Life 10 How understanding your brai… · How...
Transcript of How Understanding Your Brain Can Empower Your Life 10 How understanding your brai… · How...
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HealingandCancer.org
How understanding your braincan empower your life
with Dr. Rob Rutledge, Oncologist
Associate Professor, Dalhousie University
The Healing and Cancer Foundation
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HealingandCancer.org
Goals of people who have been given a cancer diagnosis
• Maximize the chance of recovery
• Feel better physically and emotionally
• Think more clearly and function better
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HealingandCancer.org
Overview
Setting the intention
Complete cancer care
Empowering your brain physically
Practical neuroscience
SKILLS
Stress and relaxation
Meditation
Reframing difficult thoughts
Taking in the good
Questions
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Setting the Intention
In preparation of going into any situation:
How do you want to be in the world?
What do you hope of yourself?
What’s your intention for this conference?
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HealingandCancer.org
What is Complete Cancer Care?(Integrative medicine)
• Understanding what’s happening
• Cancer Information Service – 1 888 939 3333
• www.Cancer.ca www.willow.org
• Getting the best from the medical system
• Empowering body with healthy lifestyle
• Exercise, diet, maintaining reasonable weight,
sleep, relaxation techniques
• Healing skills – level of the mind
• Nurturing a spiritual life / perspective
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HealingandCancer.org
The Mind-Body and Body-Mind connection
• The nervous system includes the ‘body’
• Enteric (gut) nervous system
• The nerves around the heart
• Relaxing the body will settle the mind
• Eg. for insomniacs
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Willpower and healthy habits(Dr. Kelly McGonigal)
Conflict between immediate gratification and
long-term goals and values
Maps to two different parts of brain
When our prefrontal lobe is active we’re
much more likely to choose wisely
Health habits promoting frontal lobe activity:
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SLEEP
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Sleep Hygiene?
• NAP!!
• Improved ability to remember and
learn new skills post nap
• Improved quality of sleep at night
• Feeling more rested next morning
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Brain derived growth factor
EXERCISE
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Low glycemic diet /
plant-based diet
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HealingandCancer.org
Meditation & relaxation
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FOCUSING ON THE MIND
Thanks to author Rick Hanson!!
Buddha’s Brain and Hardwiring Happiness
www.RickHanson.net
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Your Brain: A Product of Evolution
~ 4+ billion years of earth
3.5 billion years of life
650 million years of multi-celled organisms
600 million years of nervous system
~ 200 million years of mammals
~ 60 million years of primates
~ 6 million years ago: last common ancestor with chimpanzees,
our closest relative among the “great apes”
2.5 million years of tool-making (starting with brains 1/3 our size)
~ 150,000 years of homo sapiens
~ 50,000 years of modern humans
~ 6000 years of blue, green, hazel eyes
Living in tribes of 100-150, competing for food, tribal warfare
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Evolutionary History
The Triune Brain
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Three Motivational and
Self-Regulatory Systems
Avoid Harms:
Predators, natural hazards, aggression, pain
Primary need, tends to trump all others
Approach Rewards:
Food, shelter, mating, pleasure
Mammals: rich emotions and sustained pursuit
Attach to Others:
Bonding, language, empathy, cooperation, love
Taps older Avoiding and Approaching networks
Each system can draw on the other two for its ends.
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Many pathways to STRESS!!!
Real threat to your life
Jumping out of way of a runaway car
Perceived threat to your life
Worrying about the test results
Ego/Social threats
Argument over who does more housework
Public speaking (threat of being ostracized)
Fear of the unknown
Financial
Relationships 20
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Stressor Perception Stress
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HOW DO YOU EXPERIENCE
STRESS?
• What are your triggers ?
• What happens in your body?
• What emotions do you feel?
• What happens to your thinking?
• What thoughts do you have?
– What do you say about yourself?
– How do you label other people/situations?
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TIME TO DE-STRESS
• Press the ‘pause’ button
• Be very curious about the physical
sensations
• Four slow breaths into the abdomen
• Reassure yourself with wisdom and
kindness
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Stress is not all bad
• If you believe stress is not harmful to
your health….
• Stressful life is associated with a life
of meaning, fulfillment, and joy
• Stress connects us with others
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Your Brain: The Technical Specs
Size: 3 pounds of tofu-like tissue
1.1 trillion brain cells
85 billion “gray matter" neurons =
Activity: Always on 24/7/365 - Instant access to information on demand
20-25% of blood flow, oxygen, and glucose
Speed: Neurons firing around 5 to 50 times a second (or faster)
Signals crossing your brain in a tenth of a second
Connectivity: Average neuron makes ~ 5000 connections with other neurons:~ 500 trillion synapses
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The Connectome - 2
Hagmann, et al., 2008, PLoS Biology, 6:1479-1493
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Facts about Brain and Mind
As the brain changes, the mind changes.
Mental activity depends upon neural activity.
As the mind changes, the brain changes.
Transient: brainwaves, local activation
Lasting: epigenetics, neural pruning, “neurons that fire
together, wire together”
Experience-dependent neuroplasticity
You can use the mind to change the brain to change
the mind for the better: self-directed neuroplasticity.
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The Rewards of Love
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Tibetan Monk, Boundless Compassion
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Christian Nuns, Recalling a
Profound Spiritual Experience
Beauregard, et al., Neuroscience Letters, 9/25/06
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Lazar, et al. 2005.
Meditation
experience is
associated
with increased
cortical thickness.
Neuroreport, 16,
1893-1897.
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Meditation – A life skill
The Hand Model of the brain
My meditation practice
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Meditation - Neural Benefits
Increased gray matter in the:
Insula - interoception; self-awareness; empathy for emotions
Hippocampus - visual-spatial memory; establishing context;
inhibiting amygdala and cortisol
Prefrontal cortext (PFC) - executive functions; attention control
Reduced cortical thinning with aging in insula and PFC
Increased activation of left frontal regions, which lifts mood
Increased gamma-range brainwaves - may be associated with
integration, “coming to singleness,” “unitary awareness”
Preserved telomere length
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Meditation: Physiological Benefits
Decreases stress-related cortisol
Stronger immune system
Helps many medical conditions, including
cardiovascular disease, asthma, type II diabetes,
PMS, and chronic pain
Aids wound healing and post-surgical recovery
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Meditation: Psychological Benefits
Improves attention (including for ADHD)
Increases compassion
Increases empathy
Reduces insomnia, anxiety, phobias, eating disorders
Mindfulness-Based Cognitive Therapy for depression
decreases relapse
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Feeling Better by
Examining and Changing
Your Thoughts
With Mindfulness
Awareness & Kindness(based on David Byrne’s Feeling Good)
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You can change your mind
• You can change the way you think and
look at things
• You can change your underlying beliefs
and thought patterns
• These will change how you see your self,
your life, others, the world
• This will change how you feel, emotions,
moods, outlook, attitude and productivity
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STEP 1
Mindful of
Distressing
Thoughts
STEP 2
Awareness and
Inquiry
STEP 3
Kind & Rational
Response
-Acknowledge the difficulty
with kindness
-Look at the situation from
another perspective
-Encourage yourself: “I can..
Situation:
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Mindful of
Distressing
Thoughts
Awareness and
Inquiry
Kind &
Rational
Response
Situation: Tired and irritable during chemo
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Mindful of
Distressing
Thoughts
It’s no use!
I don’t have the
strength to get
through this.
Awareness and
Inquiry
Kind &
Rational
Response
Situation: Tired and irritable during chemo
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Mindful of
Distressing
Thoughts
It’s no use!
I don’t have the
strength to get
through this.
Awareness and
Inquiry
1. What emotions
follow from this way
of thinking?
2. How does my body
feel?
3. Is this a helpful or
harmful thought?
4. Exaggerated,
irrational?
Kind &
Rational
Response
Situation: Tired and irritable during chemo
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Mindful of
Distressing
Thoughts
It’s no use!
I don’t have the
strength to get
through this.
Awareness and
Inquiry
1. What emotions
follow from this
way of thinking?
2. How does my
body feel?
3. Is this a helpful
or harmful thought?
4. Exaggerated,
irrational?
Kind &
Rational
Response
Who says you
always have to
be strong.
Sometimes to
cry and fall apart
is the best thing
to do. Then it
seems I find an
inner strength or
higher power.
Situation: Tired and irritable during chemo
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Honoring Experience
Your experience matters.
Both for how it feels in the moment
and for the lasting residues it leaves behind,
woven into the fabric of your brain and being.
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Building Inner Strengths
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Inner strengths are grown mainly from positive mental
states that are turned into positive neural traits.
Change in neural structure and function (learning,
memory) involves activation and installation.
We grow inner strengths by internalizing positive
experiences of them and their related factors.
Growing Inner Strengths
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Inner Strengths Include
Capabilities (e.g., mindfulness, insight, emotional intelligence,
resilience, executive functions, impulse control)
Positive emotions (e.g., gratitude, self-worth, love, self-compassion,
secure attachment, gladness, awe, serenity)
Attitudes (e.g., openness, determination, optimism, confidence,
approach orientation, tolerance, self-respect)
Somatic inclinations (e.g., vitality, relaxation, grit, helpfulness)
Virtues (e.g., wisdom, patience, energy, generosity, restraint)
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What inner strength
would you like to build?
Or what are you struggling with – and find the
antidote positive state?
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Inner Strengths Are Built From Brain Structure
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The Brain’s Negativity Bias
As our ancestors evolved, avoiding “sticks” was more important
for survival than getting “carrots.”
Negative stimuli:
More attention and processing
Greater motivational focus: loss aversion
Preferential encoding in implicit memory:
We learn faster from pain than pleasure.
Negative interactions: more impactful than positive
Easy to create learned helplessness, hard to undo
Rapid sensitization to negative through cortisol
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Velcro for Bad, Teflon for Good
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Taking in the Good
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Need activation and instillation of the positive!
Without this installation, there is no change in the
brain - no useful learning, no healing, no growth.
Positive activation without installation is pleasant,
but has no lasting value.
Meanwhile, negative mental states are being
preferentially installed into neural structure.
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The Negativity Bias
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Learning to Take in the Good
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Have a Good Experience
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Enrich It
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“Enriching” Factors
Duration
Intensity
Multimodality –perception, emotion, desire, action
Novelty
Personal relevance
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Absorb It
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Link Positive and Negative Material
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HEAL by Taking in the Good
1. Have a positive experience. Notice it or create it.
2. Enrich the experience through duration, intensity, multimodality,
novelty, personal relevance.
3. Absorb the experience by intending and sensing that it is
sinking into you as you sink into it.
4. Link positive and negative material. [optional]
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Your Turn
1. Have a positive experience. Notice it or create it.
2. Enrich the experience through duration, intensity, multimodality,
novelty, personal relevance.
3. Absorb the experience by intending and sensing that it is
sinking into you as you sink into it.
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Praise for The Healing Circle
“A book for anyone who has ever sought their wholeness in the midst of a cancer crisis. Don’t go to your Doctor’s office without it”Rachel Remen MD, Kitchen table wisdom
“By drawing on the wisdom and experience shared in this book, life’s difficulties can truly become blessing which help us heal our lives.”Bernie Siegel MD, Love, Medicine and Miracles
“The Healing Circle takes us into the realm where integration of body, mind and spirit –our true wellness – can be found.”Gabor Mate, MD, When the Body says No
To learn more or to order books please visitwww.healingandcancer.orgor email [email protected]
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Some Types of Resource Experiences
Avoiding Harms
Feeling basically alright right now
Feeling protected, strong, safe, at peace
The sense that awareness itself is untroubled
Approaching Rewards
Feeling basically full, the enoughness in this moment as it is
Feeling pleasured, glad, grateful, satisfied
Therapeutic, spiritual, or existential realizations
Attaching to Others
Feeling basically connected
Feeling included, seen, liked, appreciated, loved
Feeling compassionate, kind, generous, loving
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The Homeostatic Home Base
When not disturbed by threat, loss, or rejection [no felt
deficit of safety, satisfaction, and connection]
The body defaults to a sustainable equilibrium of
refueling, repairing, and pleasant abiding.
The mind defaults to a sustainable equilibrium of:
Peace (the Avoiding system)
Contentment (the Approaching system)
Love (the Attaching system)
This is the brain in its homeostatic Responsive,
minimal craving mode.
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Some Benefits of Responsive Mode
Recovery from “mobilizations” for survival:
Refueling after depleting outpourings
Restoring equilibrium to perturbed systems
Reinterpreting negative events in a positive frame
Reconciling after separations and conflicts
Promotes prosocial behaviors:
Experiencing safety decreases aggression.
Experiencing sufficiency decreases envy.
Experiencing connection decreases jealousy.
We’re more generous when our own cup runneth over.
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But to Cope with Urgent Needs,
We Leave Home . . .
When disturbed by threat, loss, or rejection [felt deficit
of safety, satisfaction, or connection]:
The body fires up into the stress response; outputs
exceed inputs; long-term building is deferred.
The mind fires up into:
Fear (the Avoiding system)
Frustration (the Approaching system)
Heartache (the Attaching system)
This is the brain in allostatic, Reactive, craving mode.
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Choices . . .
Or?
Reactive Mode Responsive Mode
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“Anthem”
Ring the bells that still can ring
Forget your perfect offering
There is a crack in everything
That’s how the light gets in
That’s how the light gets in
Leonard Cohen
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Feeling Cared About
As we evolved, we increasingly turned to and relied
on others to feel safer and less threatened.
Exile from the band was a death sentence in the Serengeti.
Attachment: relying on the secure base
The well-documented power of social support to buffer
stress and aid recovery from painful experiences
Methods: Recognize its kind to others to feel cared about yourself.
Look for occasions to feel cared about and take them in.
Deliberately bring to mind the experience of being cared about in challenging situations.
Be caring yourself.
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Pain network: Dorsal anterior cingulate cortex (dACC), insula (Ins), somatosensory cortex (SSC),
thalamus (Thal), and periaqueductal gray (PAG). Reward network: Ventral tegmental area (VTA),
ventral striatum (VS), ventromedial prefrontal cortex (VMPFC), and amygdala (Amyg). K. Sutliff, in
Lieberman & Eisenberger, 2009, Science, 323:890-891
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Self-Compassion
Compassion is the wish that a being not suffer, combined with
sympathetic concern. Self-compassion simply applies that to
oneself. It is not self-pity, complaining, or wallowing in pain.
Studies show that self-compassion buffers stress and increases
resilience and self-worth.
But self-compassion is hard for many people, due to feelings of
unworthiness, self-criticism, or “internalized oppression.” To
encourage the neural substrates of self-compassion:
Get the sense of being cared about by someone else.
Bring to mind someone you naturally feel compassion for
Sink into the experience of compassion in your body
Then shift the compassion to yourself, perhaps with phrases like:
“May I not suffer. May the pain of this moment pass.”