Oscar Segurado's Blog

When asked “How many senses do you have?,” you’d probably answer: smell, taste, sight, touch, and sound. And you would be right… to sense our external environment.

But, we also have interoception to sense internal phenomena like experiencing hunger, pain, fever, heart palpitations, stomach butterflies,…

What is interoception?

Interoception is the process by which the nervous system senses, interprets, and integrates internal signals coming from inside the body. It can happen on a conscious level such as feeling the heart thump when giving a speech. Conversely, it can also happen on an unconscious level such as when the body keeps blood sugar levels in check.

Interoception can be broken down into various aspects. These include interoceptive accuracy and interoceptive awareness. Interoceptive accuracy is how accurately one notices internal sensations. Interoceptive awareness is the ability to identify, access, understand and respond appropriately to internal signals in the body.  When someone has problems with interoceptive awareness, they may confuse bodily signals, over-feel these signals or under-feel these signals.

The insular cortex is crucial for the body’s registration of interoceptive awareness. As a result, it has been called the “interoceptive center of the brain.” It is responsible for various activities including pain perception; primary emotions such as happiness, disgust, joy and anger; awareness of bodily states such as feeling your heartbeat or changes in temperature. The insular cortex also allows us to perceive our sense of self.

The most common method for measuring interoception is through heartbeat detection tests. Individuals with good interoceptive awareness can detect their heartbeat with a high degree of accuracy. Conversely, individuals with poor interoceptive awareness have difficulty doing so.

Ways to improve interoception

Interestingly, research shows that we can improve our interoceptive awareness. Some ways to improve interoceptive awareness include mindfulness practices.

Mindfulness practices are recognized as some of the most effective, evidence-based methods for improving interoceptive awareness. Research shows that mindfulness activates the insula, which may explain why those who meditate often have superior levels of interoception.

Some mindfulness practices that are beneficial include:

Mindful Framing

This popular practice focuses on how to be mindful of the present moment and frame your mind and body in 5 visualization steps to: 1) Get rid of ANXIETY by riding an imaginary bus; 2) Get input of your SIX SENSES; 3) Connect with NATURE; 4) Embrace your EMOTIONS; and 5) Dive into your ORGANISM, being aware of your nervous, immune, endocrine, digestive, musculoskeletal and cardiorespiratory systems.

Body Scan Practices

Body scan mindfulness typically involves sequentially focusing attention on various parts of the body and observing the resultant sensations and feelings. Body scan practices have been shown to increase interoceptive awareness.

Rhythmic Breathing

Many studies have shown that focusing on the breath activates the interoceptive network. Rhythmic breathing involves breathing at a regular, controlled pace. This technique usually includes a set pattern of inhaling, holding the breath, exhaling, and sometimes pausing before the next inhalation. Common forms of rhythmic breathing include 4-7-8 breathing and box breathing. Of note, 4-7-8 breathing is contraindicated in those who have chronic lung disease.

Yoga

Research shows that insular gray matter volume in yogis correlates positively with the amount of yoga experience. Thus, it is likely that these neuroplastic changes improve interoceptive awareness.

Mindfulness-based interoceptive exposure therapy

Research also shows that addressing body mistrust may improve body image in patients with eating disorders by disrupting the interoceptive awareness-eating disorder network. Recently, researchers have started exploring the effectiveness of eating disorder-specific interoceptive exposures such as rapidly drinking water to simulate fullness and bloating to intentionally provoke body image concerns. Preliminary research shows that interoceptive exposure can help improve eating disorder symptoms and reduce the tendency to interpret body signals as dangerous. This suggests a potential method for addressing body mistrust.

Additionally, mindfulness interventions that emphasize non-judgmentally observing noticing uncomfortable body sensations without reacting or distracting (e.g. noticing fullness and the urge to purge without acting on it) may be beneficial. Mindfulness may also enhance awareness of hunger and fullness sensations.

Interoception and Mental Illness

Dysfunctional interoceptive processing has been linked to a variety of mental health conditions such as depression, anxiety, panic disorder, and eating disorders.

Eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder pose a global burden. They are common psychiatric disorders that affect about 1 in 10 individuals and have a peak of onset in adolescence.

What’s more, anorexia nervosa has the highest mortality rate of any psychiatric disorder. Tragically, many of these deaths aren’t from starvation-related health effects, but from suicide. Why might this be?

Disturbance in the interoceptive system has recently been proposed as a central mechanism in the pathology of anorexia nervosa. This disturbance in the interoceptive system not only affects hunger and satiety, but also emotional awareness and body dysmorphia. Individuals with body dysmorphia (such as occurs in anorexia nervosa) often experience negative thoughts and emotions about their appearance.

Untreated body dysmorphia significantly increases the risk of self-harm or suicide. Up to 80% of people with body dysmorphia experience suicidal thoughts, and 1 in 4 attempts suicide. And those with body dysmorphia are 45 times more likely to die by suicide than those without it.

 

By fostering a better understanding of interoception and incorporating mindfulness practices into our lifestyle, we can help ourselves and others develop healthier relationships with internal bodily signals, ultimately improving overall mental and physical health.

 

The post Discover Interoception, your Powerful Sixth Sense first appeared on Mindful Framing.

How do you feel when you can’t pay attention to a pressing task because your mind is wandering somewhere else? How do you keep at bay those repetitive, circular and mostly negative thoughts that often cloud your mind? To master how to FOCUS YOUR ATTENTION, let’s begin understanding the Default Mode Network!

What is the Default Mode Network?

The default mode network is the brain network that’s active when you are not focused on the external world/stimuli. It consists of brain regions including the angular gyrus, posterior cingulate cortex, precuneus, and medial prefrontal cortex.

The default mode network was first identified by the neuroscientist Marcus Raichle in the early 2000s. While taking images of people’s brains, the activity in certain brain regions increased during tasks. But to his surprise, the brain activity in other brain regions decreased. He called these regions “task negative” regions. He then noted that when people were at rest, the brain activity in those “task negative” regions increased. In fact, these regions used up to 90% of the brain’s energy. As a result, he called this activity “a default mode of brain activity.”

The default mode network plays a key role in mind wandering, such as judging current or past experiences, planning, or imagining the future. While these functions may seem unrelated, the neuroscientist Vinod Menon has proposed that the default mode network integrates these functions to create an internal narrative that reflects our individual experiences. This narrative helps us have a sense of self and shapes how we perceive ourselves, as well as how we interact with others.

Dysregulation of the Default Mode Network

Occasional mind wandering, a key cornerstone of the default mode network is normal and can be beneficial. When your mind wander, the default mode network facilitates idea generation, which can support the task-oriented Executive Control Network, the region that’s active when you are engaged with the external world. However, when your mind wanders too much due to the overactivity of the default mode network, problems arise.

For instance, an overactive default mode network can give rise to negative forms of thinking such as rumination (a key hallmark of depression), worry, and self-criticism. Also, an overactive default mode network has been linked to conditions such as depression and schizophrenia.

How to modulate the Default Mode Network

Fortunately, there is much you can do to modulate the activity of the default mode network, and thus control mind wandering:

Employing cognitive strategies

As humans, we appear to be hardwired for negativity. In fact, statistics show that 80% of our thoughts are negative. To counter negative forms of thinking, you can challenge your negative thoughts by questioning how real or accurate they are. Then you can replace your negative thoughts with more accurate and uplifting thoughts. For instance, if you’re afraid you’ll get an “F” on an exam, but in the past, you’ve always gotten an “A” on exams, you can replace your fear of getting an “F” with the more realistic thought that you’ll get an “A.” In other words, YOU are not your thoughts!

Practicing mindfulness

The practice of mindfulness and mindful framing have been shown time and time again to downregulate the activity of the default mode network, not only during the practice but also over time. These practices involve focusing on the present moment without judgment. They are usually practiced alongside breathing exercises and visualization. Meta-analyses have shown that to get the benefit of reduced mind wandering, you should practice mindfulness for at least two weeks.

Breathing mindfully

Struggling with a wandering mind? Take a couple deep breaths. Breathing exercises can reduce the activity of the default mode network, and result in you being more present in the moment. Breathing exercises also improve attention and memory recall. Here are some  deep breathing exercises you can try.

Exercising

Exercise isn’t just good for the body, it’s also good for the mind. Regular exercise, in particular aerobic exercise, can downregulate the default mode network by fostering an alert, focused state of mind. For instance, when you go for a walk, you get to take a break from your thoughts, clear your mind, and simply relax. When you return to pressing tasks, you’re more focused and productive. As a bonus, you also get a boost of feel-good endorphins.

Interacting socially

You are who you surround yourself with. Being with negative people stimulates negative judgments and thoughts. That’s because negative people usually project their negativity on others. It’s best to surround yourself with positive people. Not only will their positivity rub off on you, but also by interacting with them, you’ll be able to assume alternative points of view for your problems and disengage from ruminative thinking/problem-solving.

In the busyness of life, we may let your mind wander and get lost in negative trains of thought. By modulating your wandering mind, you will not only optimize your productivity but also enhance enjoyment of the present moment for yourself and those around you.

The post How to Control your Wandering Mind first appeared on Mindful Framing.

In the rhythm of our daily lives, music plays a central role, threading its tunes into the very fabric of our life. It’s more than a background tune in a store or elevator; it’s a language that transcends all borders and cultures and speaks to our core. But how often do we stop to think about the profound impact music has on our life?

Music has been intertwined with human culture for centuries, dating back to prehistoric times. For most people, music holds a profound and satisfying place in their life. Studies show that our enjoyment of music often stems from the manner it aligns with our sensitive and cognitive expectations. While listening to a song, we expect a musical pattern based on our familiarity with certain rhythms and melodies. Meeting these expectations will determine whether we enjoy the music, or not.

Research shows that music triggers similar emotions and physical sensations across cultures. A study of 1500 Western and Asian participants found that sad and tender music was felt in the chest region in both populations, while danceable and cheerful music was felt in the arms and legs. These findings underscore music’s universal influence on the body.

Beyond being a source of pleasure for our bodies, music has several therapeutic benefits…

Cognitive benefits

Music plays a significant role in enhancing cognitive functioning. Listening to music activates several neural pathways in the brain, which in turn trigger plastic changes in the nervous system. This leads to improved cognitive function such as improvements in memory. In fact, a study found that when upbeat and downbeat background music was played in the background, memory improved in older adults. Meanwhile, when upbeat music was played, processing speed was improved. And in studies done on children and adults, foreign language learning is accelerated when the material (new words and phrases) is presented in the form of a song.

Emotional benefits

Need to boost your mood? Listen intentionally to upbeat music. In a two-week study participants who were told to improve their mood by listening to 12 minutes of upbeat music each day reported higher increases in happiness than those who simply listened to the music without trying to alter their mood.

Likewise, music therapy can help treat depressive symptoms. Meta-analyses have shown that music therapy combined with conventional treatment for depressive symptoms was more beneficial than conventional treatment alone. Music therapy helps with depression as listening to music causes the release of dopamine, which makes us feel good, as well as endorphins, which are hormones that boost mood and relieve pain.

Weight loss benefits

There are several ways music can be beneficial for weight loss. The first mechanism by which music can help with weight loss is reducing caloric intake. Eating in a dimly lit restaurant where soft music is playing can reduce one’s food intake by close to 20 percent. Researchers hypothesize that the setting and music create a calming environment, which makes one more relaxed, eat slower, and be more in tune with the body’s satiety signals.

Meanwhile, listening to fast-paced music increases one’s motivation to exercise harder. In a study done on participants riding on stationary bicycles at self-paced speeds, when the music tempo was increased, researchers noted an increase in the speed, distance covered, and power exerted.

In addition, listening to music, in particular relaxing music, reduces stress levels. This is vital for weight loss as when stress levels are chronically elevated, cortisol levels remain elevated and appetite increases as a result. Also, cravings for high-calorie, high-fat foods increase, thereby impeding weight loss.

Pain management benefits

Listening to music can also be helpful for chronic and acute pain management. Patients suffering from primary fibromyalgia, a chronic pain syndrome have noted significant reductions in not only pain but also depression when treated with a music intervention. Similarly, in people undergoing surgical procedures, a meta-analysis showed that music reduced postoperative pain and pain medication use.  Less anxiety and greater satisfaction were also reported.

One of the mechanisms for music’s pain-relieving qualities is the ability of music to distract one from feeling pain. Listening to music also enhances one’s overall feelings of well-being, reducing the perception of pain.

How to incorporate music into your life

You don’t have to be a professional musician to enjoy the positive effects of music in your life. By making a couple tweaks in your daily routine, you too can enjoy the healing benefits of music.

Some things you can do include watching musicals on movie night, pairing music with your morning or evening meditation, singing in the shower, listening to a playlist while doing dishes or exercising, singing in the shower, going to a concert for date night, or even joining a local choir. The possibilities are endless!

By incorporating music into our daily routine, we can uncover a universal language that not only adds richness to our experiences, but also serves as a therapeutic force, enhancing our cognitive, emotional, and physical well-being. So, let the force of music be with you!

 

The post Music is the Rhythm of our Life first appeared on Mindful Framing.

Our everyday lives are filled with stressful events that disrupt our mental and physical wellbeing. We take for granted that anxiety and stress are out of our control.  We may be all too used to the symptoms that ensue; sleep disruptions, irritability, frustration, sweaty palms, upset stomach, dry mouth, …

What if we had a button to control our mind and body connection and stay as cool as a cucumber? Well, the good news is that we have a chill-out lever, and it’s called the vagus nerve. And by using breathing techniques to stimulate the vagus nerve, we can improve our mental and physical state.

The vagus nerve: our antidote to stress

The vagus nerve is one of the largest nerves in the body, second only to the spinal cord. It wanders through your body, and in the process connects our brain to several key organs in our body such as the heart, gut, and lungs.

The vagus nerve is essential to feeling a sense of calm. When the vagus nerve is stimulated, feel-good hormones such as oxytocin and prolactin are released, minimizing depression and anxiety. In fact, in a study published in 2018, researchers noted that vagus nerve stimulation may be a useful adjunct for treatment-resistant depression and post-traumatic stress disorder.

Vagus nerve stimulation also amplifies your vagal tone. Vagal tone is a measure of the variability of our heart rate, associated with inhalation and exhalation. A higher vagal tone is associated with good physical and psychological health, while a low vagal tone is associated with heart attacks, inflammation, loneliness, and negative moods.

When we experience situational or chronic stressful situations, the vagus nerve, main driver of the parasympathetic nervous system, tries to compensate the sympathetic system, also known as the “flight or fight” system. The sympathetic system releases hormones such as noradrenaline and adrenaline which lead to a chain of reactions. These include increased heart rate, and increased blood glucose levels, automated defense mechanisms to address threats.

However, the trouble is that the sympathetic nervous system can’t distinguish between a real threat (being attacked by a tiger) and a perceived threat (doing a presentation or taking a test). As a result, our sympathetic nervous system is frequently in overdrive – and this has far-reaching consequences for our health.

An overactive sympathetic nervous system can increase the risks of cardiovascular diseases such as hypertension, ischemic heart disease, and chronic heart failure. It can also result in brain changes that lead to depression, anxiety, and addiction.

Deep breathing benefits

Deep breathing is a great tool for vagus nerve stimulation. Deep breathing has been shown to decrease the “fight-or-flight” response of the sympathetic nervous system and can enhance the activity of the vagus nerve. Research shows that deep breathing also improves emotional processing, attention, and memory recall. This is because the rhythm of our breathing causes electrical activity in the brain, which enhances emotional processing and memory recall.

Additionally, deep breathing impacts how blood is pumped from our hearts, leading to better cardiovascular health. In a study published in 2021, adults with above-normal systolic blood pressure who took 30 deep breaths/day, 6 days a week saw a drop in their systolic blood pressure of 9 points after just 6 weeks. Meanwhile, the control group did not see any improvement.

Deep breathing has also been shown to lower blood glucose levels in people with type 2 diabetes. In a 3-month study comparing the effect of deep breathing on blood pressure, anthropometry, and blood glucose levels, participants that received deep breathing in addition to standard care had a significant reduction in BMI, waist-hip ratio, and measures of glycemia such as hemoglobin A1C, and fasting and postprandial glucose compared to those who received standard care alone.

Deep breathing practices

When practicing deep breathing, ensure your breaths are deep, not shallow. To do this, simply visualize filling up the lower part of your lungs (i.e. in the region right above your belly button) like a balloon. Then exhale … slowly.

In terms of frequency, you can either make deep breathing part of your daily routine or practice it as the need arises. Here are some deep breathing practices you can try:

4-7-8 Breathing: To practice it, inhale for 4 counts through your nose, then hold for 7 counts, and finally exhale for 8 counts through your mouth.

You can use this technique not only when you’re facing high-stress or anxiety-provoking situations, but also if you’re finding it hard to fall asleep. Of note, this technique is contraindicated in those who have chronic lung disease.

Pursed-lip Breathing: To practice it, start by inhaling slowly through your nose, then exhaling slowly through your mouth through pursed lips. Make sure your exhale is 2 to 4 times longer than your inhale.

The type of breathing technique is more accessible since those with chronic lung diseases such as COPD can safely partake in this technique. As an added benefit, it is one of the easiest ways to control shortness of breath in people who suffer from chronic lung diseases such as COPD. Pursed-lip breathing can also improve exercise tolerance and increase arterial oxygen in people with COPD.

Box Breathing: To practice it, inhale through your nose for 4 counts, then hold for 4 counts, next exhale through your mouth for 4 counts, and finally hold for 4 counts.

This type of breathing technique is recommended for those who need to remain alert and focused while being calm at the same time. Hence, you can use this practice before speaking to a large crowd or taking a test. Of note, this breathing technique is popular with soldiers, police officers, and even the Navy Seals.

Ocean Breathing: To practice it, inhale through your nose for 5 counts, then hold for 3 counts, next exhale through your nose for 7 counts making the sound of “ha” when you’re exhaling.

There are no contraindications for ocean breathing. However, if you’re suffering from a sore throat or stuffy nose, you may find it uncomfortable.

Breathing Fitness Exercisers: An alternative way to practice deep breathing is to use a breathing exerciser. I use this one here, in combination with stretching. Expand-A-Lung provides the immediate benefit of opening up airways into your lungs that may be partially obstructed due to pollution, aging, poor physical condition, or smoking. It also provides the long-term benefit of developing your respiratory muscles so you can inhale more oxygen into your lungs and exhale more carbon dioxide.

Breath holding: The mother-of-all breathing practices, including freediving breath-hold and pranayama, a yoga practice to hold the breath. There is no need to hold the breath for many minutes, but just start with 30 seconds to one minute. This practice will help you become ‘smarter’ than your brain, activating the ‘mammalian dive reflex’ and building up the mastery of the prefrontal cortex, which helps us control our attention, emotions, and behavior.

 

Life has a way of throwing us punches that can lead to being in constant overdrive. But by mastering the art of stimulating your vagus nerve through deep breathing techniques, you’ll be better able to keep rolling with the punches.

The post Breathing Intentionally to Master our Mind-Body Connection first appeared on Mindful Framing.

If you feel butterflies in your stomach when meeting new people or just shopping in a busy store… try to focus on the ‘future moment’ and leave behind the anxiety of the ‘present moment.’

Everyone is confronted with situations outside their comfort zone. If feeling nervous and anxious happens in everyday run-off-the-mill situations, that may be cause for concern, as you could be suffering from social anxiety disorder.

#image_titleWhat is Social Anxiety?

Social anxiety is characterized by emotional and physical symptoms. These symptoms include overwhelming fear or anxiety during social situations, fear of behaving in a manner that will be humiliating, fear of blushing, trembling, dizziness, sweating, a fast heartbeat, even nausea.

Of note, symptoms of social anxiety disorder can change with time. Symptoms may flare up in situations where you’re experiencing lots of change or stress, or greater demands on your life.

Social anxiety disorder, also known as social phobia is a type of anxiety disorder marked by a notable amount of fear in social situations. It occurs in roughly 5 to 10% of people worldwide, making it one of the most common anxiety disorders. It affects women more than men and typically appears in individuals before the age of twenty.

Social anxiety disorder is believed to arise from a mix of various environmental and biological factors. For instance, it runs in families. Twin studies have demonstrated that social anxiety has a heritable component.

In terms of environmental factors, studies show that adverse childhood life events including exposure to marital conflict, maternal mental illness, and physical abuse increase the risk of developing social anxiety disorder. For instance, a study found that females are one and a half times more likely to develop social anxiety disorder if they experienced the effects of marital conflict when they were kids.

Living with Social Anxiety

Social anxiety can affect all areas of a person’s life. On average, those who suffer from social anxiety have fewer friends and find it harder to maintain those friendships. They’re also less likely to marry or have children, and are more likely to divorce. They tend to take more days off from work and have lower productivity. They also tend to earn 10% less than the general population.

If left untreated, social anxiety can wreak major havoc in life. Eighty percent of adults who have a primary diagnosis of social anxiety disorder will develop at least one other psychiatric disorder during their lifetime. The majority will also develop depressive disorder (70%) followed by affective disorder (close to 65%). Other disorders that tend to occur include substance use disorder (about 20%). Substance use disorder can arise when individuals try using alcohol and drugs to manage their social anxiety disorder.

Watching Movies in the Mind and in a Screen

People with social anxiety disorder have negative beliefs about themselves. For instance, thoughts like “I’m stupid” or “I’m a failure” often play in their heads. These negative views of themselves play a key role in the development and maintenance of social anxiety disorder.

Therefore, mindful framing and mindfulness practices can help frame anxiety triggered by ‘present and past moment’ situations. The key to social healing is to be open for any ‘future moments’, as intriguing and enriching experiences in social interactions.

The main goal of mindful framing is to set aside negative and self-defeating thoughts while visualizing positively the upcoming social interaction. Mindful framing philosophy relies on VICTOR, instead of VECTOR:

V ALUE people. Just focus on others, instead of seeking personal V ALIDATION.I NTEREST, as driver of social interactions, instead of predetermined E XPECTATIONS.C OMPASSION. Communicate with passion, instead of self-defeating C OMPARISONS.T RUST others by seeing their positive facets, instead of replaying social T RAUMAS.O PEN, as main attitude, instead of considering social O MISSIONS.R ESILIENCE. Be ready to take hits and bounce back, instead of having social R EGRETS

In other words, embracing an attitude towards helping others benefits not only the receiver but the giver as well. A study published in 2015 found that engaging in acts of kindness decreased social avoidance in individuals with social anxiety. This may be due to the fact when one does something kind to another person, the person you help is more likely to approve of your actions rather than reject you. Earning this approval consistently thus dampens your fear around social situations.

Another modality for the treatment of social anxiety disorder is mindfulness-based stress reduction. This approach is based on the observation of emotions and self-views with a curious, accepting, and non-judgmental stance. In so doing, one finds it easier to release negative beliefs about oneself. A study demonstrated that mindfulness is as effective as cognitive behavioral group therapy for treating social anxiety disorder. A pilot study found that social anxiety sufferers who received mindfulness therapy combined with smelling the sweat of volunteers had a greater reduction in their symptoms than those who received mindfulness therapy alone.

Cognitive behavioral therapy ia another established line of therapy for social anxiety disorder. It focuses on the identification of negative self-beliefs, and the modification of these self-beliefs to reduce the symptoms of social anxiety disorder. It may be combined with the use of antidepressant medications such as selective serotonin reuptake inhibitors.

Do you like watching movies? Cinematherapy can work for social anxiety when the audience is embedded into compelling human stories with a ‘character arc’ that portrays the progression from a individual’s psychological or physical challenges towards resolution. By focusing on the personal difficulties, a movie helps the individual understand life from a “third-person” perspective.

Kids and teenagers need prompt intervention, and movies like Netflix’s Komi Can’t Communicate depicting social anxiety in a relatable yet humorous manner can help. Komi strives to meet her goal of making one hundred friends with the help of Todano, whose goal for the year is simply to blend in. During this journey to making one hundred friends, Komi’s communication skills blossom.

Moving, Sleeping and Petting

Physical activity can reduce the symptoms of social anxiety disorder, particularly in adults. Exercise boosts feelings of well-being while reducing anxiety. While all levels of exercise are helpful, research shows that high-intensity exercise has greater effects than low intensity exercise.

Research shows that poor sleep may lead to more social avoidance. In fact, both sleep quantity and sleep quality may lead to more social withdrawal. That’s because poor sleep causes hypersensitivity in the regions of the brain that warn us of humans approaching (a social repulsion signal/antisocial signal) and causes impairments in the regions of the brain that encourage understanding of another person’s intent (a prosocial signal).

Research also shows that poor sleep quality can make cognitive behavior therapy less effective. This is because poor sleep quality may reduce memory consolidation of extinction learning during sessions. Extinction learning refers to the progress made in therapy in which there is a gradual decrease in response to conditioned stimuli when the stimuli are presented without reinforcement. During extinction, a new association with the stimuli is learned which inhibits the expression of the original fear memory.

Some natural ways to improve sleep quality and quantity include: exercising during the day, avoiding caffeine in the evening, avoiding blue light at night, creating a comfortable sleep environment, and following a bedtime routine.

Pet therapy is the therapeutic use of pets to improve an individual’s physical, emotional, cognitive, or social functioning. Pet therapy has been shown to be effective at reducing the stress and social anxiety levels of children with physical disabilities.

When it comes to social anxiety disorder, a service animal can offer various levels of support. These include reminding one to take prescription medications, physically bracing one if one becomes dizzy, providing companionship and support when facing social situations, as well as inspiring conversation that leads to improved social interactions.

In particular, dogs may offer the best help if you suffer from social anxiety as dogs need regular walks. So dogs challenge you to go out, take a walk, and in turn encounter others on your walks. Dogs also tend to be good icebreakers and can take the focus off oneself, making social interactions more enjoyable and bearable.

 

Relationships and social situations are meant to bring us joy, not anxiety or fear. By getting the support you need and adopting lifestyle focus on mental and physical wellbeing, you can thrive and lead a fulfilling personal and social life. 

The post How to Identify and Overcome Social Anxiety first appeared on Mindful Framing.

Have you ever asked yourself, “What is the meaning of life?” It’s not just philosophers, it’s everyone who should wonder about the purpose of life. Let’s stop for a moment and reflect about what makes us “unique”, instead of just living a “normal” life.

Those who follow their own life’s principles report a greater sense of well-being, and experience fewer depressive symptoms than those who don’t. When you believe you know the meaning of your life, you’re not wandering aimlessly through life. You are driven and have a reason to wake up, energized, each day.

Happiness is wanting what you get; success is getting what you want. Ingrid Bergman

Finding Meaning through Happiness

To be truly happy, we need to stop and smell the roses. In other words, we need to be able to enjoy the present moment without being weighed down by thoughts about the past, or anxieties about the future. We must accept that life and life’s circumstances are uncertain – and we need to be okay with that.

Like little kids, we need to find joy in the present moment instead of constantly looking to the future for our happiness. When we cling to future desires and/or expectations, we can’t truly enjoy our life. Likewise, when we think about the possibility of bad things happening in the future, we can’t enjoy life either. By being in the moment, practicing mindfulness or mindful framing to be in the here and now, we will find true joy.

Another way we dampen our happiness is by looking at the past and allowing our past to define us and our present life. Now we can’t change the past, but one thing we can do is change our perception of it. That’s because neurobiology demonstrates that our memories have more to do with reconstruction as opposed to retrieval. Every time we think about the past, the angular gyrus in our brain, which is part of the parietal lobe, puts together pieces of stored information to assemble a memory, kind of like a jigsaw puzzle. And depending on our state of mind, those pieces of the jigsaw puzzle change. That’s because we edit our memories to make past pieces of information fit our current circumstances.

So if you’re feeling fearful, you will reconstruct memories that focus on threats. On the other hand, if you’re feeling happy, you will reconstruct memories that will be less negative. We have the power to change our understanding of the past. Some ways you can tip the scales in your favor are:

Keeping a record of positive memories: When you think back on bad memories, you start feeling bad, and this leads to a feedback loop where you then reconstruct bad memories.Finding meaning and learning from bad memories. Not only will you feel better, but studies show that you’ll be more likely to give good advice, troubleshoot and make better decisions.Focusing on being grateful: When you focus on things and people for which you’re grateful, you’ll feel happier and experience fewer symptoms of depression.

The Japanese practice “Ikigai”, which according to psychologist Michiko Kumano is the state of well-being that results from devotion to activities that one enjoys, which also bring happiness. Ikigai is best captured in a Venn diagram as the region where there is overlap between these 4 spheres: what you love, what you’re good at, what the world needs, and what you can get paid for. Everyone has an ikigai; however, it may take some self-reflection, time, and effort to find it.

The Danes practice “Lykke”, which means “happiness” in Danish. At 5:00 p.m. everyone leaves the office, cycles home, and plays for two hours with their children. Then they perform a random act of kindness to a stranger, and finally light five candles in the evening and watch a TV thriller.

The Swedes practice “Lagom”, which means “Not too little or too much. Just right.” With this philosophy, moderation i.e. not having too much money for instance is practiced. So instead of working a 60-hour week, and then risking burnout, with “Lagom”, you strive for balance in life and work.

With this balance of work and life, it’s no wonder that Scandinavians have been ranked as the happiest people on the planet!

Finding Meaning through Success

A recent study has shown that having more money can equate to fulfillment and success. It showed that there was no upper threshold at which having more money stopped making one more successful. Another study found that in communities where money was less valued, people could be just as content and successful. They were able to achieve similar levels of fulfillment by focusing on other values such as family and nature. By finding joy in the “small” things in life and learning to be content with what we already have, only then can we be truly fulfilled – regardless of our circumstances.

On average, you’ll spend 90,000 hours of your life working. It makes sense that you’re striving to be successful at work. And there is an alternative by embracing the concept of “slow productivity.” Slow productivity, a term coined by Cal Newport, is all about working a bit slower on fewer things at a time to enjoy work and succeed at it. This results in feeling less rushed and stressed and replacing “hustle culture,” with mindfulness culture. By being more mindful, you’ll be more relaxed and less prone to burnout, a bane of modern society.

Another key to feeling successful is to find purpose in any activity or task at hand. Having purpose helps you focus on what matters at work, and eliminate distractions, thereby achieving flow. In his best-selling book, psychologist Mihaly Csikszentmihalyi described flow as the state of mind in which one is so involved in an activity that nothing else seems to matter. Likewise, he said the secret to happiness is being in a state of flow, which encompasses the feeling of personal meaning and fulfillment; otherwise known as eudaimonic happiness.

Finding Meaning through Compassion

It’s projected that children born today in developed countries have more than a 50% chance of living to be a centenarian. But what use is it in living to be a hundred, if we don’t contribute to our societies and help others? According to Kasley Killam, we should embrace compassion to achieve fulfillment in life. Compassion can be defined as the element of well-being that comes from connection and community. When it comes to connection and community as pertains to the developed world, Scandinavian life philosophies capture this best. In fact, each of the Scandinavian countries (Finland, Norway, Denmark, Sweden, and Iceland) have their own separate but community-driven lifestyles.

When we recognize other people’s suffering and then take action to relieve their suffering, we reap so many rewards. As Bill Gates said, “It’s only by giving that we’re able to receive more than we already have.” And you don’t have to only focus on giving of your money; you can give of your time as well. For instance, you can mentor a child or youth by being a Big Brother or sister. You can lobby for your favorite causes, and even just pay it forward at the coffee shop by buying a coffee for the person behind you.

Since we are the person with whom we spend most of the time, we need to be able to look at ourselves in the mirror and like what we see, and be compassionate with our selves. One way we can learn to like what we see is by practicing self-reflection regularly. By reflecting on our lives, we can see where we’ve gone wrong, and where we’ve gone right, and make changes so that our lives are in alignment with our values. Also by taking time for self-reflection, we’re less swayed by the negative opinions of others and are happy just being our authentic selves.

 

We only have one shot at life, so we may as well make it count and leave an impact on earth. We can do this by living a life of meaning encompassing happiness, success, and compassion.

The post The Meaning of Life: Happiness, Success, Compassion? first appeared on Mindful Framing.

If there’s anything the pandemic has taught us, it’s that life can be tough on us. Whether it be unforeseen work, financial, personal or family issues, or just everyday pressures. These challenges can be quite stressful, unless you take them with a grain of salt…

The Benefits of Smiling and Laughing

When life throws you a punch, make smiling and laughing your superpowers. That’s because smiling and laughing have several benefits. These include:

Helps you live longer: A Norwegian study found that women with a strong sense of humor were 73% less likely to die from heart disease than women who had a weak sense of humor. What’s more, women with a strong sense of humor were also 83% less likely to die from infection, and 48% less likely to die from all causes.

Boosts your immune system: When you laugh, it lowers stress hormones like cortisol and increases the level of infection-fighting antibodies and immune cells. This in turn boosts your immune system. In a study examining the effect of laughter on gastrointestinal patients undergoing treatment, patients who used a form of laughter therapy called the Smile-Sun Method showed higher immunity levels.

Protects your heart: When you laugh, blood vessel function and blood flow are optimized. This in turn may offer protection against cardiovascular problems. Also, laughter buffers the effects of psychological stress, which is one of the major predictors of cardiovascular disease.

Increases your tolerance to pain: Laughter increases your tolerance to pain through the release of endorphins, which not only relieve pain but also improve your sense of well-being.

Induces relaxation: When you laugh, it eases physical tension and stress. In fact, it causes your muscles to be relaxed for upwards of 40 minutes. Dopamine, serotonin, and endorphins are also released, improving your mood.

Gives you a change in perspective: When you laugh, your perspective shifts and you’re able to see situations in a less gloomy light. That’s because humor creates some psychological distance which decreases your sense of being overwhelmed.

Strengthens relationships: When you laugh with others, you feel closer and more connected with them.

 The Paradigm of Faking a Smile

I presume you’ve heard of the saying “Fake it till you make it.” Well, this saying definitely holds true for smiling. That’s because the mere act of smiling can trick your brain into the belief that you’re happy. This in turn triggers actual feelings of happiness. That’s because the brain interprets smiles by the positions of the facial muscles. In fact, a study found that participants found a popular comic strip funnier if they were observing the comic strip while holding a pen between their teeth with their lips apart – similar to the movement of a smile. This fake smile then triggers the amygdala which in turn releases neurotransmitters such as dopamine and serotonin that boost your mood and release stress.

 The Ways to Add More Laughter to Your Life

As children, we used to laugh much more often. In fact, research indicates that children may laugh up to 400 times a day. However as adults life gets more serious, and adults end up laughing on average a mere 15 minutes a day. Here are some ways to bring more smiles and laughter to your life:

Force a smile if you have to

Since fake smiles can make you feel happy, simply smiling when you’re not in a positive state will trick your brain into feeling happy.

Tap into your inner child

Do you have kids in your life? Observe them and try to emulate them. Kids don’t take life seriously and are great at laughing at everyday things.

Share laughter with your friends

Are there people in your life who make you laugh? Spend more time with them! People who are fun and playful tend to have a knack for laughing at themselves, as well as at life’s absurdities. By spending more time with them, you may find their joie de vivre contagious.

Keep reminders everywhere to smile more

Fill your environment with objects that make you laugh or smile. For instance, you can utilize a screen saver that makes you laugh. You could put a stuffed toy on your desk as well as pictures of you and your family having fun and laughing.

Have some jokes handy

Telling jokes to others brings a smile not only to you but also to your listeners. And there could be added benefits. According to research, those who tell good jokes in the workplace are viewed as more confident, and some studies suggest that employees with a good sense of humor are more likely to receive a raise or promotion.

Seek out humor

Are you feeling down? Put on a funny movie or go see a comedy show for a quick humor boost.

Try and laugh at negative situations

Life can be frustrating, but by looking at the humor of a frustrating situation, you can improve your outlook. Or you can think of how humorous the situation will appear once you’ve conquered the situation and are looking back and recounting the situation to your friends. Then try and laugh at the humor of the situation now.

Be thankful

When you’re feeling sad, it’s harder to muscle up the courage to laugh and smile. However, by making a list of things you’re grateful for, you put a wedge between negative thoughts that can impede smiling and laughing. And it doesn’t have to take much time or energy. In the morning, just write down three things that you’re grateful for, and at the end of the day, write down three things you’re grateful for. By reflecting on the good things in your life, you’ll not only be happier but healthier too.

Practice mindful framing

Negative thoughts can have a big impact on our mood. By shifting to mindful framing, a visualization practice in which you create images in your mind of how you want to frame your thinking, you can change your thinking which in turn can encourage smiling and laughing. To optimize the visualization process, it’s vital that what you imagine is as realistic as possible in order to engage all your senses including your sense of hearing, seeing, smelling, tasting, and feeling.

For instance, if your unwanted thought is that you’re not going to meet a work deadline, try and focus on how your cubicle at the office looks, how your desk smells like, how your fingers feel on the keyboard, and the noise your keyboard makes as you type. And focus on a positive outcome: you meet your deadline, your boss gives you a high-five, and you and your co-workers go to your favorite restaurant to celebrate. That should put a smile on your face!

 The Neuroscience of Smiling and Laughing

Laughter is postulated to be a vital part of social bonding. In fact, there’s a hypothesis that humans engage in laughter just like primates engage in social grooming habits. Primate grooming habits exist to strengthen bonds between primates. Since our social network is too wide to physically groom other humans, laughter is our way of social bonding.

Laughter, for the most part, is involuntary. This involuntary, true laughter has been coined Duchenne laughter, named after the French scientist Guillaume Duchenne. Duchenne was a neurologist who studied smiling and laughter in the 19th century. He discovered that we use 2 facial muscles when we smile; the zygomatic major and the orbicular oculi.The zygomatic major is a muscle that arches from each of the cheekbones to the corners of the mouth. It draws the mouth’s angle outward and upward. With this muscle, we can activate it when we want. The orbicularis oculi is a muscle that is found in the eyelids, and it controls the region around our eyes. Unlike the zygomatic major, we can’t activate it when we want to.

In terms of the regions of the brain that control laughter, two parts of the limbic system produce laughter. These are the amygdala and the hippocampus. These structures are triggered whenever we hear or see something that is funny. This triggering of the amygdala and the hippocampus in turn stimulate the motor region of the brain, the motor cortex to become active. This causes fifteen facial muscles to contract, as well as the zygomaticus major muscle to be stimulated. The respiratory system also reacts as the epiglottis closes up the pharynx in various proportions, leading to irregularities in air entry. When one laughs for an extended period and in intense situations, this causes the opening up of the tear ducts causing the release of some tears.

Involuntary, true laughter occurs due to funny stimuli. When it comes to the sonic structure of laughter, researcher Robert Provine found that a laugh consists of short 75-millisecond notes that re-occur every 210 milliseconds. It also has the same tonality, for example, “ho-ho-ho” or “ha-ha-ha.” Neuroscientists also refer to the activity of mirror neurons, which are neurons in the brain that are active when one is doing an activity as well as when one is watching others do the same activity. Mirror neurons allow us to copy or reflect the behavior we see in others. Hence it is thought that these mirror neurons are responsible for the phenomenon of contagious laughter, i.e., laughing when one sees other people laughing. This may explain why laughter is contagious.

 

Life can bring challenges that drag you down, but by making smiling and laughing your superpowers, you can overcome those challenges with strength and humor. So go ahead, take some time to add more laughter to your life, and watch your mood soar. And while you’re at it, pay it forward and bring more laughter and smiles to the lives of others.

The post The Amazing Superpowers of Smiling and Laughing first appeared on Mindful Framing.

We’re bombarded by thousands of thoughts each day. Most of them are neutral and tend to fade in the background. Others are positive thoughts that we welcome with open arms. However, some of our thoughts are negative and repetitive. These are unwanted thoughts; thoughts that we’d rather not think about. These unwanted thoughts can cause us to feel overwhelmed and burned out. Imagine if we could “suppress” these unwanted thoughts and lessen our emotional stress…

What are Unwanted Thoughts?

Unwanted thoughts are spontaneous thoughts that aren’t driven by you. These can include thoughts about events that have happened in your past or might refer to future events. They can also be thoughts unlikely to happen, such as aliens taking over the world.

On average, research shows that we think 4,000 individual thoughts each day, and about a third of these thoughts occur out of nowhere. These thoughts are a result of the subconscious mind expressing itself consciously. Occasionally, negative cues have an uncanny way of bringing up unwanted thoughts. Furthermore, negative emotions like anxiety can lead to unwanted, intrusive thoughts that are directed at threats, both real and perceived.

Everyone has unwanted thoughts, it’s part of the human experience. So, you can breathe a sigh of relief.  However, it’s also important to note unwanted thoughts are more common with any type of anxiety disorder, in particular obsessive-compulsive disorder. Unwanted thoughts reported by the general popular are actually similar in content and form to those with anxiety disorders. However, unwanted thoughts experienced by individuals with anxiety disorders tend to be more frequent, intense, and crippling than those of the general population.

The Paradox of Thought Suppression

It’s quite natural to want to suppress unwanted thoughts. However, doing this can backfire.

That’s because several studies have shown the more you try not to think of something, the more you end up thinking about it. This occurs because the brain doesn’t want you to forget something. As a result, the very act of trying to forget an unwanted thought makes the unwanted thought stay top of mind.

About 40 years ago, Daniel Wagner’s research proved this very point. He led a series of experiments where he told participants not to think of a white bear – but if the thought of a white bear came up, to ring a bell. He found that the harder participants tried not to think of a white bear, the greater the frequency of the bell ringing. That’s because the thought of a white bear popped up more frequently.

So instead of trying to suppress unwanted thoughts by trying to avoid them, it makes more sense to take a mindfulness approach like mindful framing. The purpose of mindful framing, a mindfulness practice is not to meditate, to try to empty your mind and suppress or observe unwanted thoughts. It’s about getting into a flow, a defined sequence of thoughts that creates a frame of mind that guide your thinking.

Instead of trying to run away from unwanted thoughts, you frame them in your mind. You observe and organize the unwanted thoughts in your mind without any judgment. You then modulate your wanted and unwanted thoughts using a visualization practice including ‘the anxiety bus.’

This visualization practice enables you to release the stronghold that circular, repetitive unwanted thoughts have on your mind, resulting in the dampening of the thoughts.

How Mindful Framing Works

Mindful framing is a visualization practice. It’s all about creating images in your mind of how you want to frame your thinking. Your brain actually can’t decipher the difference between real action and mental action. When you visualize something happening, you engage the same neural circuits as if you were actually experiencing it.

To optimize the visualization process, it’s essential that what you imagine is as real as possible in order to engage all your senses. You want to visualize what you can hear, see, smell, and even taste.

An example, if your unwanted thought is that you’ll fail an exam, try and focus on how the exam hall looks like, how your desk smells like, how your pen will feel in your hands, the rustle of the paper in your ears, etc. The more realistic your visualization, the better prepared you will be. And focus on a positive outcome: passing the exam with flying colors.

You also need to be consistent in your visualization practice. You can’t just practice visualizing once and expect your unwanted thoughts to dissipate. You need to work your mind often, just like a muscle. Find a time and commit to your visualization practice regularly.

How Maximum Flow Works

Aside from focus and regularity, there’s another element that will supercharge visualization in mindful framing: maximum flow. Mihaly Csikszentmihalyi described flow as “The state in which people are so involved in an activity that nothing else seems to matter.” When you’re in a state of flow, everything is seamless, and you feel like you’re “in the zone.”

To get into a state of flow, you need to minimize distraction. This can include, for instance, having a dedicated study space as you’re preparing for your exam, and putting the notifications on your phone on silent.

You also want to eradicate multi-tasking. That’s because flow depends on one being laser-focused on one task. Contrary to popular wisdom, our brains aren’t designed to multitask. Actually, when we multitask, we encounter cognitive switching penalty. This means there is a lag time that our brains require when we switch from one task to another.

It’s also helpful to engage in a ritual. This could include preparing yourself a warm cup of tea. By having a routine, you’re preparing your brain to gear up for your visualization practice and get in the flow.

Having healthy routines also maximizes flow. When you’ve had a good night’s sleep, your concentration is at its peak. To ensure you get a good night’s sleep, create a relaxing and soothing sleep environment/bedtime routine.

 

Life can be challenging, triggering unwanted thoughts that are negative and repetitive. However, by practicing mindful framing and going with the flow, you can gain dominance over those unwanted thoughts.

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Don’t hang up the dancing shoes and turn off the music just because you don’t feel young enough. Getting into the grove and letting the rhythm shake your body are invaluable therapeutic modalities at any age. Music and dance have been used for healing throughout the ages.

Today we know much more about how and why music and dance can heal us. Going back in time we now understand the benefits of shamanic dances in Siberia, music therapy in ancient Islamic cultures and even learned about how Pythagoras used music to soothe his body.

The Role of the Brain in Music and Dance

Recent research has shown that music activates several brain regions. These include regions responsible for emotions, memory, and movement. One prominent area being studied is the medial prefrontal cortex; the region of the brain just behind the eyes. This region links music to emotions and memories. In fact, studies show that the medial prefrontal cortex is one of the last regions to be damaged by Alzheimer’s disease. That’s why the typical Alzheimer’s patient can remember and sing music from their youth, even though they have lost other memories.

With music and dance therapy we take advantage of the neuroplasticity in the somatosensory cortex. This region arcs across the top of the brain, above one ear to the other, helping us plan, control, and execute dance moves. It also helps us process and regulate our emotions. What’s more, structural changes in the somatosensory complex have been documented in people suffering from anxiety and depression. For instance, reduced cortical thickness and grey matter volume of the somatosensory cortex are involved in major depressive disorders. This has led some researchers to deduce that deep brain stimulation could be of value in treating these disorders.

 

Improved Cognitive Performance

Studies indicate that playing background music can improve cognitive performance in the elderly. In fact, listening to upbeat music can lead to faster speeds of processing information, while listening to both upbeat and downbeat music can improve memory. That’s because music activates the memory regions of the brain.

And don’t forget to dance. Research shows that people who dance regularly can reduce their risk of Alzheimer’s later in life by as much as 76%!

 

Improved Mood

Are you feeling the blues? Dust off those dance shoes. As far back as the 80s, studies have shown that regular dancing can reduce feelings of depression and anxiety. That’s because dancing is a great way to deal with feelings and release them, rather than holding them in. It’s also much easier to dance your feelings out than vocalize them to say, a therapist.

Likewise, researchers have found that people who intentionally try to improve their moods by listening to music notice an improvement in as little as two weeks. Keep in mind that the type of music matters. Classical and meditation music show the greatest benefits for boosting moods. Meanwhile, techno music and heavy metal are ineffective, and can even be destructive.

 

Improved Stress Management

Meditation apps with meditative music are on the rise. And for good reason: listening to meditative music can help with stress management. In a study in which participants listened to some relaxing music, rippling water sounds, or nothing at all before a stressor, those who listened to relaxing music returned to normal baseline “relaxed” mode quicker.

Dancing also has a relaxing effect. During tango dancing (both with and without a partner), the stress hormone cortisol decreases. Noteworthy is the fact that testosterone, a hormone that counteracts stress, increases. Want to ramp things up? Dance with a partner! Dancing with a partner facilitates the release of oxytocin, reducing anxiety and pain.

 

Improved Pain Management

Chronic pain can affect as much as half of the world’s population at any given time. But modern pain therapies can be ineffective, and even worse, addictive. Fibromyalgia is one such condition that is characterized by chronic pain. A 4-week study conducted on fibromyalgia patients found that those who listened to one hour of music daily had significantly less pain than the control group. Not only did they experience less pain, but they also experienced less depression.

Similarly, a meta-analysis of fibromyalgia patients found that those who engaged in regular dance had significant reductions in pain. Not only does dance reduce pain, but also improves functional capacity and quality of life.

 

Improved Connection

When one dances or makes music with others, endorphins are released, leading to a sense of bonding and connection. This sense of connection can be particularly important in one’s forties and fifties when one starts seeing changes in one’s social circles such as children moving away, and parents dying.

The improved connection extends beyond the material realm too. When one dances with a community, one can reach an altered state of consciousness, in which one enters a state of flow, or a deep meditative or spiritual state.

 

Healing from Trauma

Many of us have suffered from trauma, whether “big” traumas or “small” traumas. When one has been through trauma, one experiences a split between the logical cognitive brain and the limbic emotional brain. The cognitive brain tries to protect one from feeling the emotions of the trauma by suppressing painful memories and thoughts. Dance and music help us get into our bodies to process the trauma in a way that feels safe to our bodies.

 

Can you dance?

Some people get the groove and instantly feel the rhythm, and some can’t. That’s because our ability to move to the rhythm is determined by several hundred genes. But don’t let a lack of rhythmic soul stop you.

Instead of thinking of dance as something fancy like ballroom dance, think of it as mindful movement. By drawing attention to the rhythm of the music and how your body moves as you dance, you’ll reap the benefits of music and dance. And if you’re still feeling self-conscious, just dance at home instead of going to a class. Also, let go of other limiting beliefs like “you’re too old to dance.” When in doubt, shake it out!

The post Music and Dance: When in doubt, shake it out! first appeared on Mindful Framing.