Brain Care is Self Care California Institute of Integral Studies November 1, 2014 Linda Graham, MFT...
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Brain Care is Self Care California Institute of Integral Studies November 1, 2014 Linda Graham, MFT [email protected]www.lindagraham-mft.net 415-924-7765
Brain Care is Self Care California Institute of Integral Studies November 1, 2014 Linda Graham, MFT [email protected] 415-924-7765
Brain Care is Self Care California Institute of Integral
Studies November 1, 2014 Linda Graham, MFT
[email protected] www.lindagraham-mft.net 415-924-7765
Slide 2
Self Care Exercise Sleep Touch Nature Stress reduction
Emotional Health Healthy relationships Meaningful work
Slide 3
Brain Care Exercise grow new brain cells Sleep housekeeping;
consolidate learning Touch safety and trust; equilibrium Nature
reverie, insights Stress reduction reduce damage to brain Emotional
Health antidote negativity bias; connect to resources Healthy
relationships develop inner secure base Meaningful work thriving
and well-being
Slide 4
Human Brain: Evolutionary Masterpiece 100 billion neurons Each
neuron contains the entire human genome Neurons fire hundreds of
time per second Neurons connect to 5,000-7,000 other neurons
Trillions of synaptic connections As many connections in single
cubic centimeter of brain tissue as stars in Milky Way galaxy
Slide 5
Brain Care Recover from impact of stress and trauma Rewire
automatic habits Resilience and well-b eing
Slide 6
Context of Brain Care Evolution of human brain Neuroplasticity
Learning and Memory Three Mechanisms of Brain Change Tools to
rewire brain for resilience and well- being
Slide 7
Evolution of Human Brain Reptilian brainstem Mammalian limbic
Human - cortex
Attach Brainstem social engagement system Limbic
fear-attachment-exploration motivational system; emotional valence
of experience Cortex regulate emotions; rules of relationship,
social-emotional intelligence Attachment kindles maturation of
pre-frontal cortex
Slide 11
Pre-Frontal Cortex Executive center of higher brain Evolved
most recently makes us human Development kindled in relationships
Matures the latest 25 years of age Most integrative structure of
brain Evolutionary masterpiece CEO of resilience
Slide 12
Functions of Pre-Frontal Cortex Regulate body and nervous
system Quell fear response of amygdala Manage emotions Attunement
felt sense of feelings Empathy making sense of expereince Insight
and self-knowing Response flexibility
Slide 13
Evolutionary legacy Genetic templates Family of origin
conditioning Norms-expectations of culture-society Who we are and
how we cope. is not our fault. - Paul Gilbert, The Compassionate
Mind
Slide 14
Given neuroplasticity And choices of self-directed
neuroplasticity Who we are and how we cope is our responsibility -
Paul Gilbert, The Compassionate Mind
Slide 15
The brain is shaped by experience. And because we have a choice
about what experiences we want to use to shape our brain, we have a
responsibility to choose the experiences that will shape the brain
toward the wise and the wholesome. - Richard J. Davidson, PhD
Slide 16
Modern Brain Science The field of neuroscience is so new, we
must be comfortable not only venturing into the unknown but into
error. - Richard Mendius, M.D.
Slide 17
Neuroscience of Resilience Neuroscience technology is 20 years
old Meditation improves attention and impulse control; shifts mood
and perspective; promotes health Oxytocin can calm a panic attack
in less than a minute Kindness and comfort, early on, protects
against later stress, trauma, psychopathology
Slide 18
Neuroplasticity Greatest discovery of modern neuroscience
Growing new neurons Strengthening synaptic connections Myelinating
pathways faster processing Creating and altering brain structure
and circuitry Organizing and re-organizing functions of brain
structures The brain changes itself - lifelong
Slide 19
Mechanisms of Brain Change Conditioning New Conditioning
Re-Conditioning De-Conditioning
Slide 20
Conditioning Experience causes neurons to fire Repeated
experiences, repeated neural firings Neurons that fire together
wire together Strengthen synaptic connections Connections stabilize
into neural pathways Conditioning is neutral, wires positive and
negative
Slide 21
Conditioning Brainstem: No! Yes. Limbic: attachment patterns
secure, avoidant, anxious, disorganized, 12-18 months of age
Cortex: relational intelligence
New Conditioning Choose new experiences Gratitude practice,
listening skills, focusing attention, self-compassion,
self-acceptance Create new learning, new memory Encode new wiring
Install new pattern of response
Slide 24
Cues to Practice - ANTS to PATS Identify habitual negative
pattern of response Identify new, positive response to
counter/replace Identify cue word or phrase to name negative and
positive Criticism - Compassion Use cue to break automaticity and
change the channel Repeat the practice as many times as
necessary
Slide 25
Re-conditioning Memory de-consolidation re-consolidation Light
up neural networks Juxtapose old negative with new positive Neurons
fall apart, rewire New rewires old
Slide 26
Re-conditioning Resource with memory of someones compassion
toward you Evoke compassion for your self Evoke memory of someone
being critical of you (or inner critic) Hold awareness of
criticizing moment and compassionate moment in dual awareness Drop
the criticizing moment; rest in the compassionate moment
Slide 27
Modes of Processing Focused Tasks and details New conditioning
and re-conditioning De-focused Default network Mental play space
De-conditioning
Slide 28
De-Conditioning Default network De-focusing, loosens grip
Creates mental play space Can open to worry, rumination Can open to
plane of open possibilities Brain makes new links, associations New
insights, new behaviors
Slide 29
De-Conditioning Imagination Guided visualizations Guided
meditations Reverie, daydreams Brain plays, makes own associations
and links, connect dots in new ways Reflect on new insights
Slide 30
Wiser Self Imagine being in your safe place Imagine meeting
your Wiser Self who embodies all of your best qualities and
strengths Ask your Wiser Self How did you come to be wise, happy,
content? What did you have to overcome? Listen to words of advice
for your journey Receive object to remember Wiser Self by
Slide 31
Practices to Accelerate Brain Change Presence primes
receptivity of brain Intention/choice activates plasticity
Perseverance creates and installs change
Slide 32
Mindfulness and Compassion Awareness of whats happening (and
our reactions to whats happening) Acceptance of whats happening
(and our reactions to whats happening) Attention circuit and
resonance circuit Two most powerful agents of brain change known to
science; both foster response flexibility
Slide 33
Take Mental Breaks Focus on something else (positive is good)
Focus for more than a few minutes (flow is good) Talk to someone
else (resonant is good) Move-walk somewhere else (nature is good)
Every 90 minutes; avoid adrenal fatigue
Slide 34
Intelligences Somatic - body-based, rewire trauma Emotional -
from survival responses to thriving Relational - heal heartache,
access havens and resources, navigate peopled world Reflective
conscious awareness; catch the moment, make a choice
Slide 35
Calm Manage disruptive emotions Tolerate distress Down-regulate
stress to return to baseline equilibrium
Slide 36
Window of Tolerance SNS explore, play, create, produce. OR
Fight-flight-freeze Baseline physiological equilibrium Calm and
relaxed, engaged and alert WINDOW OF TOLERANCE Relational and
resilient Equanimity PNS inner peace, serenity. OR Numb out,
collapse
Slide 37
Hand on the Heart Touch oxytocin safety and trust Deep
breathing parasympathetic Breathing ease into heart center Brakes
on survival responses Coherent heart rate Being loved and cherished
Oxytocin direct and immediate antidote to stress hormone
cortisol
Slide 38
Oxytocin Hormone of safety and trust, bonding and belonging,
calm and connect Brains direct and immediate antidote to stress
hormone cortisol Can pre-empt stress response altogether A single
exposure to oxytocin can create a lifelong change in the brain. Sue
Carter, PhD
Slide 39
Touch Hand on heart, hand on cheek Head rubs, foot rubs Massage
back of neck Hold thumb as inner child Hugs 20 second full
bodied
Slide 40
Calm through the Body Hand on the Heart Body Scan Progressive
Muscle Relaxation Movement Opposite
Slide 41
Calm Friendly Body Scan Awareness Breathing gently into tension
Hello! and gratitude Release tension, reduce trauma
Slide 42
Progressive Muscle Relaxation Body cannot be tense and relaxed
at the same time Tense for 7 seconds, relax for 15 Focused
attention calms the mind
Slide 43
Calm through Movement Body inhabits posture of difficult
emotion (40 seconds Body moves into opposite posture (40 seconds)
Body returns to first posture (20 seconds) Body returns to second
posture (20 seconds) Body finds posture in the middle (30 seconds
Reflect on experience Power posing Amy Cuddy TED talk
Slide 44
Compassion Self-Compassion Compassion: care and concern in the
face of other peoples pain and suffering Self-Compassion: care and
concern for ones own pain and suffering Mindful Self-Compassion:
Awareness of experience of suffering Kindness toward self as
experiencer of suffering Felt sense of common humanity; all human
beings suffer
Slide 45
Benefits of Self-Compassion Normalize vulnerability as part of
human condition Not weak or selfish; powerful motivator out of care
and wishes for well-being Less anxiety, depression, stress,
rumination, shame, fear of failure Greater responsibility for past
mistakes More self-confidence and resilience
Slide 46
Self-Compassion Break Notice-recognize: this is a moment of
suffering Ouch! This hurts! This is hard! Pause, breathe, hand on
heart or cheek Oh sweetheart! Self-empathy I care about my own
suffering, me as experiencer Drop into calm; hold moment with
awareness; breathe in compassion and care May I meet this moment
fully; may I meet it as a friend
Slide 47
Do One Scary Thing a Day Venture into New or Unknown Somatic
marker of Uh, oh Dopamine disrupted Cross threshold into new
Satisfaction, mastery Dopamine restored
Slide 48
Emotions Signals to take action Adaptive action tendencies
Anger protest injustice, betrayal Sadness pull in comfort Fear move
away from danger, toxicity Guilt healthy remorse, make amends Joy
expand, connect with others
Slide 49
Positive Emotions-Behaviors Brain hard-wired to notice and
remember negative and intense more than positive and subtle; how we
survive as individuals and as a species Leads to tendency to avoid
experience Positive emotions activate left shift, brain is more
open to approaching experience, learning, and action
Slide 50
Positive Emotions GratitudeAweGenerosity CompassionDelight
Serenity Love Curiosity Kindness Joy Trust
Slide 51
Positive Emotions Less stress, anxiety, depression, loneliness
More friendships, social support, collaboration Shift in
perspectives, more optimism More creativity, productivity Better
health, better sleep Live on average 7-9 years longer Resilience is
direct outcome
Slide 52
Left shift Positive emotions cause more neural firing in left
hemisphere of brain Left hemisphere more oriented to approach
stance toward experience, openness to learning Openness to
learning, flexibility, options = resilience
Slide 53
Gratitude 2-minute free write Gratitude journal Gratitude buddy
Carry love and appreciation in your wallet
Slide 54
Take in the Good Notice: in the moment or in memory Enrich: the
intensity, duration, novelty, personal relevance, multi-modality
Absorb: savor 10-20-30 seconds, felt sense in body
Slide 55
Positivity Portfolio Ask 10 friends to send cards or e-mails
expressing appreciation of you Assemble phrases on piece of paper
Tape to bathroom mirror or computer monitor, carry in wallet or
purse Read phrases 3 times a day for 30 days Savor and
appreciate
Slide 56
Attachment Styles - Secure Parenting is attuned, empathic,
responsive, comforting, soothing, helpful Attachment develops
safety and trust, and inner secure base Stable and flexible focus
and functioning Open to learning inner secure base provides buffer
against stress, trauma, and psychopathology
Slide 57
Insecure-Avoidant Parenting is indifferent, neglectful, or
critical, rejecting Attachment is avoidant of people and emotions,
withdrawn, compulsively self-reliant Stable, but not flexible Focus
on self or world, not others or emotions Rigid, defensive, not open
to learning Neural cement
Slide 58
Insecure-Anxious Parenting is inconsistent, unpredictable
Attachment is clingy, needy, compulsive caregiving Flexible, but
not stable Focus on other, not on self-world, Less able to retain
learning Neural swamp
Slide 59
Disorganized Parenting is frightening or abusive, or parent is
checked out, not there Attachment is paralysis, fright without
solution Lack of focus Moments of dissociation Compartmentalization
of trauma
Compassionate Listening Resonance vibe of person Attunement
felt sense of emotions Empathy make sense of story Compassion care
about the experiencer Acceptance Given what happened, of course you
would feel/behave the way you do.
Slide 62
Setting Limits and Boundaries Permission to assert request
without aggression or collapse; Dance of Anger Cultivate mindful
empathy for self and other State values, needs, desires State the
limit and consequences (When practicing, partner accepts
limit)
Slide 63
Negotiating Change Code to initiate dialogue; agreement to
follow protocol Speaker states topic, then shares experience,
progressing from perceptions of behaviors to emotional needs,
fears, desires Listener listens; no debate, defense, rebuttal
Summary of concern
Slide 64
Negotiating Change, part 2 Speaker identifies three behaviors
he/she is willing to do to address emotional needs Speaker
identifies three behaviors partner can do to address emotional
needs Each chooses one; must be specific, positive, within defined
time frame Each acknowledges when other does the new behavior
Slide 65
Resolving Conflicts Acknowledge conflict Identify possible
misunderstandings, mis- perceptions Take responsibility for your
part in conflict Convey your responsibility to other; ask them to
reflect on their responsibility for their part Brainstorm possible
solutions; come to agreement
Slide 66
Repairing Ruptures Focus on repairing the relationship, not on
right v. wrong Value of relationship, motivation to repair Mindful
empathy for each other Share experiences, not opinions Convey
understanding of experience, care for person Re-engage from more
resonant space
Slide 67
Forgiveness - I For the many ways that I have hurt and harmed
myself, that I have betrayed or abandoned myself, out of fear,
pain, and confusion, through action or inaction, in thought, word
or deed, knowingly or unknowingly I extend a full and heartfelt
forgiveness. I forgive myself. I forgive myself.
Slide 68
Forgiveness - II For the ways that I have hurt and harmed you,
have betrayed or abandoned you, caused you suffering, knowingly or
unknowingly, out of my pain, fear, anger, and confusion I ask for
your forgiveness, I ask for your forgiveness.
Slide 69
Forgiveness - III For the many ways that others have hurt,
wounded, or harmed me, out of fear, pain, confusion, and anger I
have carried this pain in my heart long enough. To the extent that
I am ready, I offer you forgiveness. To those who have caused me
harm, I offer my forgiveness, I forgive you.
Slide 70
Theory of Mind I know that you can be thinking and feeling
something completely different from what Im thinking and feeling,
and thats OK.
Slide 71
Wished for Outcome Evoke memory of what did happen Imagine new
behaviors, new players, new resolution Hold new outcome in
awareness, strengthening and refreshing Notice shift in perspective
of experience, of self
Slide 72
Mindfulness Observing Ego Pause, become present Notice and name
Step back, dis-entangle, reflect
Slide 73
Mindfulness Catch the moment; make a choice - Janet Friedman
Every moment has a choice; Every choice has an impact. - Julia
Butterfly Hill
Slide 74
Mindfulness-Observing Ego Catch the moment; make a choice Shift
perspectives; shift states Discern options Choose wisely let go of
unwholesome, cultivate wholesome
Slide 75
Flow Spacious awareness; timelessness Absorption in process
Balance between stress and boredom
Slide 76
Multi-tasking Focused attention brain works well Spacious
awareness brain works well Multi-tasking Switching attention
requires metabolic energy Switching fatigues brain Brain becomes
tired, confused, foggy
Slide 77
Autobiography in Five Short Chapters Portia Nelson I I walk
down the street. There is a deep hole in the sidewalk I fall in. I
am lostI am helpless It isnt my fault. It takes me forever to find
a way out.
Slide 78
II I walk down the same street. There is a deep hole in the
sidewalk. I pretend I dont see it. I fall in again. I cant believe
Im in the same place But, it isnt my fault. It still takes a long
time to get out.
Slide 79
III I walk down the same street. There is a deep hole in the
sidewalk. I see it is there. I still fall inits a habit My eyes are
open, I know where I am. It is my fault. I get out
immediately.
Slide 80
IV I walk down the same street There is a deep hole in the
sidewalk. I walk around it. V I walk down another street. -Portia
Nelson
Slide 81
Mindfulness Dissolves the Stuff of Self Quantum physics
investigates matter Matter is more space than stuff Mindfulness
investigates I Self is not static or fixed; is ever-changing,
ever-unfolding True Self is flow of beingness
Slide 82
Learning Model Unconscious Incompetence Conscious Incompetence
Conscious Competence Unconscious Competence
Slide 83
Find the Gift in the Mistake Regrettable Moment Teachable
Moment Whats Right with this Wrong? Whats the Lesson? Whats the Cue
to Act Differently? Find the Gift in the Mistake
Slide 84
Coherent Narrative This is what happened. This is what I did.
This has been the cost. This is what I learned. This is what I
would do differently going forward.
Slide 85
Nutrition Eat more Protein Vegetables Supplements Eat less
Caffeine Sugar Allergens
Slide 86
Laughter Reduces cortisol; lowers blood pressure Increases
oxygen and blood flow; reduces risk of heart disease and stroke
Triggers catecholamines; brightens the mind Promotes productivity,
creativity, problem-solving Reduces mistakes; promotes
efficiency
Slide 87
Learn Something New Speak a foreign language Play a musical
instrument Juggle Play chess Crossword puzzles when you dont know
the words
Slide 88
Hanging Out with Healthy Brains Brain is social organ; matures
and learns best in interactions with other brains Social engagement
regulates nervous system Resonant interactions prime the brains
neuroplasticity; promotes learning and growth
Slide 89
There is a natural and inviolable tendency in things to bloom
into whatever they truly are in the core of their being. All we
have to do is align ourselves with what wants to happen naturally
and put in the effort that is our part in helping it happen. - Dave
Richo
Slide 90
Brain Care is Self Care California Institute of Integral
Studies November 1, 2014 Linda Graham, MFT
[email protected] www.lindagraham-mft.net 415-924-7765