Post-concussion self-care

I’m getting referrals for craniosacral therapy for people who have had concussions, and I want to help these folks heal. Not knowing what a doctor may have told them, and knowing how busy most doctors are, I’m providing information here that may help those with injured brains recover more quickly. If your doctor tells you something different, listen.

People who’ve had concussions report these symptoms: pain, dizziness or vertigo, balance issues, gait disturbance, vision changes, sensitivity to light and sound, language problems, confusion, lack of focus, forgetfulness, nausea, sleepiness, and/or emotional problems.

To clarify the language, concussions may also be called mild TBIs (traumatic brain injuries). People can get concussions from an impact, from being shaken (like shaken baby syndrome), or from being near an explosion (IEDs make this a tragic problem for many veterans).

To help you visualize what happens in a concussion, imagine your brain is like jello inside a closed hard container (the cranium) cushioned by a thin layer of water (cerebrospinal fluid), with substantial membranes (the meninges) separating the major parts (hemispheres, cerebrum and cerebellum). A major impact slams the brain around inside the cranium, damaging brain tissue. Research points to the corpus callosum, which connects and coordinate the left and right hemispheres, receiving the most damage from concussions.

After a concussion, most people recover most or all of their abilities — within few weeks for some, or after year or so for others. The healing period is likely related to the severity of the injury, the state of your health at the time, whether you’ve had previous concussions (perhaps from early childhood falls or undiagnosed), getting quick and appropriate treatment, and your self-care afterwards.

There is a statistical link between experiencing concussions and accelerating the mental decline of Alzheimer’s disease in those already at risk for Alzheimer’s (known through family history or genetic testing).

Here’s how to take care of yourself after concussion to encourage healing and possibly prevent serious health issues down the road.

Get support.

Let others help you, because you may be disoriented, less capable, ill, and more. You may need someone to drive you to appointments, sub for you at work, help with the kids, or frequently check in with you. Call on your friends, family, and whatever communities you belong to.

Stay hydrated.

Your brain is very sensitive to dehydration, and after a concussion, measuring how much you actually drink is important, just to make sure you’re getting enough fluid. Go for half your body weight in ounces of clean water each day. (If you weight 150 lbs., drink 75 ounces.) Start each day with a big glass of water. Here’s more about hydration.

Take an Epsom salt bath.

Soak every night to relax, relieve muscle pain, and absorb magnesium, the most vital mineral for brain health, through your skin. Magnesium levels (often deficient already) drop sharply after a concussion, so getting enough is important. Add two cups of Epsom salt to warm or hot water and soak for 12-15 minutes. Most grocery stores carry Epsom salt, and if you have the storage space, you can buy it in bulk from Amazon and save. Add essential oils to your bath water if you wish. You may wish to take magnesium threonate instead of or in addition to Epsom salt baths (link below).

Take supplements.

Concussions rapidly deplete your levels of vital nutrients in an attempt to recover brain health and function. To provide the building blocks for a better recovery, take these supplements in these amounts daily, starting as soon as possible after concussion until you feel recovered. These are high dosages to support production of BDNF (brain-derived neurotrophic factor) and glutathione, essential nutrients your body makes that recover brain function and reduce inflammation, and to help your neurotransmitters carry signals between brain cells.

  • creatine (10 g) is a protein that provides energy for the brain
  • N-Acetyl-Cysteine (1-5 g) helps your body produce glutathione, known as the master anti-oxidant, which protects cells from damage
  • fish oil (4,000 mg) greatly reduces inflammation
  • a Vitamin B complex supplement is easier than taking separate B2, B3, B6, B12, and folate, which reduce inflammation
  • Vitamin C (1,000 mg) helps your body produce glutathione
  • Vitamin D3 (5,000 IUs) improves cognitive function, helps with neurotransmitter production, and reduces inflammation
  • magnesium threonate (2 g) permeates the brain, increases BDNF, helps with memory, and does not tend to have a laxative effect
  • zinc (50 mg) improves memory, reduces inflammation, and helps with neurotransmitter production
  • curcumin raises BDNF production and is anti-inflammatory

If you are on a budget, I would focus on three: N-Acetyl-Cysteine (NAC), fish oil, and curcumin, and get the protein, vitamins, and minerals from nutrient-dense foods and Epsom salt baths.

Eat a ketogenic diet.

Going ketogenic (high in fats, moderate protein, low carbs) helps with recovering brain health. This diet was developed to help children with epilepsy and is considered to be very beneficial for brain health. Being low in carbs and high in healthy fats, the ketogenic diet is also an anti-inflammatory diet. Eat these beneficial foods: eggs from pastured chickens, wild salmon, sardines in olive oil, coconut oil, real olive oil, walnuts, tomatoes, broccoli, green leafy vegetables, avocados, and wild blueberries (all organic if possible). Avoid alcohol, caffeine, sugar, trans fats, seed oils, fried and processed foods, factory-farmed meats and fish, grains, legumes, and other fruits and juices. If nausea is a problem, try a protein shake (possibly adding some of the supplements and foods listed above).

Rest and resume activity as you are able.

In the first few days after a concussion, rest from strenuous mental or physical exertion and avoid additional stress.

  • Get someone else to drive you until you feel up to it.
  • Do one thing at a time. Do nothing, as well.
  • Move your body slowly and gently at first: walk or do qigong or gentle yoga. Start with what you can tolerate. Always stop if symptoms return.
  • As soon as you become able, work up to more intense exercise, which increases your body’s production of BDNF.
  • Cross-lateral movement (walking, marching in place, etc.) helps get your hemispheres working together.
  • Practice balancing on one foot as you are able.

Exercise your senses.

These will help you and your supporters monitor your recovery and can help relieve the anxiety and emotional volatility that often accompany concussions.

  • Look at soothing images.
  • Listen to nature sounds, soothing music, guided meditations.
  • Receive touch. Notice your body sensations.
  • Engage your sense of smell with essential oils, herbs, flowers, and food.
  • Really taste your food.

Monitor your memory.

As you go about your post-concussion life, you and your supporters will become aware of how well or poorly your memory is working. Memory can return slowly after a concussion, so be patient. Making lists and setting up reminders can help. Ask for help if you need it. If you want to track your daily post-concussion self-care activities on paper, here is a habit tracker you can print.

Do lymphatic drainage.

This simple self-care technique helps your lymphatic system remove metabolic waste products and toxins from the injured brain. The discovery of lymphatic vessels in the brain is recent. This video shows how to do the technique for the head and neck: https://www.youtube.com/watch?v=QA-wi0d7-Ro

Practice alternate nostril breathing.

This is an ancient technique from India taught in yoga and pranayama classes. It is said to help balance the left and right brain hemispheres. Nostril openness is connected to the opposite brain hemisphere, and it switches throughout the day. This daily practice may be a way to improve the functioning of the corpus callosum, which connects the hemispheres. In my experience and that of many others, alternate nostril breathing is calming and balancing. Here’s how to do it: https://www.youtube.com/watch?v=Xbbr6Udg1UA

Make an appointment for craniosacral therapy.

The more quickly you can come in for craniosacral therapy after a concussion, the more quickly you can recover. Craniosacral therapy works with the fluids in your central nervous system and your body. It can help your body and brain become more balanced and relax more deeply, which facilitates healing. Depending on your craniosacral therapist’s skills and your needs, they may add lymphatic drainage, massage, and energy work, as needed in your sessions.

If your doctor writes a letter of medical necessity for craniosacral therapy, your health insurance or your employer’s health savings account may reimburse you. The cost may also be partially or wholly reimbursed through worker’s comp for on-the-job injuries or personal injury protection for auto accidents.

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Note: I am not a doctor, just a geeky health-oriented craniosacral therapist who wants to be of excellent service to my clients in Austin, Texas, and to anyone anywhere seeking useful information for self-care after concussion. I used multiple reputable sources of information available online to compile this post.

If you have anything to add or enlighten me about, please comment!

Hydration: the first step to building health

The first step to preventing dementia is to stay hydrated. The brain is more sensitive to dehydration than any other tissue in your body. This issue is on my mind due to numerous friends’ parents having tragically developed Alzheimer’s and also learning of contemporaries with early-stage dementia. Craniosacral therapy can help, and I’ll write about that in the future. Today: hydration.

This is a topic that your doctor will probably never mention unless you have a severe issue like kidney disease, but your massage therapist certainly will!

You are at your most dehydrated when you wake up in the morning. Therefore, drink water soon after you wake! It’ll help get your brain and your whole system going.  Continue reading

After #MeToo, Aikido.

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Source: http://upliftconnect.com/aikido-conflict/. Many thanks. 

Times are changing. The sheer number of women who have come forward with tales of being sexually harassed or assaulted by Harvey Weinstein has opened up a national conversation that is long overdue.

 

The many #MeToo tales of sexual harassment, abuse, assault, and rape shared on Facebook and Twitter have made it clear: this situation is not just happening in Hollywood. It’s common. It is rare that a woman has never experienced such inappropriate sexual behavior. Millions of women — and teen girls, and girl children — have been touched in a sexual way that they did not want. And we’ve pretty much normalized it, except in especially heinous cases such as Bill Cosby and the occasional gang rape or murder or famous person.

“Oh, well, that’s Hollywood for you. Oh, well, she was asking for it. Oh, well, she was drunk. Oh, did you see what she was wearing? Oh, that’s just how it is.”

Some men and non-binary people have experienced it too, and there are female perpetrators out there as well. But by and large, it’s men who are predatory, unwilling to ask beforehand for clear verbal consent, willing to proceed even if the victim does not cooperate or is not enthusiastic (or is frozen with fear), and uncaring about the effect on the victim, which can be emotionally crippling and last a lifetime.

Screen Shot 2017-10-19 at 11.01.23 AMI’ve been reading The Body Keeps the Score by Bessel van der Kolk, a psychiatrist specializing in trauma recovery, and he points out that when something traumatic occurs, the brain focuses on survival at the expense of the speech center in the brain (pp. 42-43). Think about this. Many trauma victims can’t tell a coherent story about what happened, sometimes not for years. Much traumatic experience has gone unreported, and yet it remains in the body and mind of the victim until addressed, usually with professional help, and meanwhile the brain stored fragmented images of the event that can reappear as terrifying flashbacks.

How many women have been triggered by the Weinstein stories? How many women are still recovering memories of abuse and harassment?

I firmly believe this predatory behavior is part of the patriarchy that we are moving away from in our culture. You see its resistance and dying gasps and desperation in the headlines every day. But it’s on its way out: There will never be another Harvey Weinstein in Hollywood again, and there will never be another American president who has engaged in predatory sexual behavior again either.

Meanwhile, women are sharing how much we live in fear, listing the habits we have developed from fear that simply do not enter the minds of men. Going running alone at night. Leaving our drinks unattended at a bar. Staying late at the office. Entering parking garages at night without an escort. Riding the bus or walking on a trail alone without a cellphone. Holding our keys like a weapon when walking alone to our car. Carrying mace. Smiling, making eye contact, or making small talk with a strange man, because we don’t know if he will take it as a sexual invitation.

Men are listening and learning and many of them, I hope, are developing more empathy and compassion and wanting to change this dynamic for the better.

Anyway, I want to share something I do that helps me feel good about myself. I took up Aikido.

Aikido is a Japanese martial art. It’s different from the rest. It’s defensive, not aggressive. Watch this short video of a couple of guys from South Austin Aikido practicing.

In just three classes, I’ve learned to take a bigger man down to the floor. It’s fun, it makes my brain work differently, and it could be useful. And it’s exercise, and it is a philosophy: ai = harmony, ki = spirit, do = the way — the way of the harmonious spirit. Yes, and.

I’ve been told that women learn faster than men (because men usually have to unlearn some things), and that it gives an advantage to smaller people because it’s not about overpowering someone. You learn to disable aggression calmly.

If you’re in Austin, I invite you to join me. The class I’m in meets Tuesdays, Wednesdays, and Fridays from 12 – 1 pm. (It’s not on the schedule yet because it’s a new class.) My sensei is Rodrigo Martins. There are usually one or two more advanced students there to help with newbies like me.

You can wear anything to move in. You can visit a few times before deciding to commit, and if you do, it costs $85 per month. For that price, you can take all three classes each week, so that’s a bargain right there! Now is a particularly good time to show up and check it out before starting a full month in November.

South Austin Aikido is located in Southwood Mall on Ben White, in the building behind Blazer Tag.

 

 

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Meet the Tibetan monk whose brain was studied by scientists

You’ve probably heard that there are some Tibetan monks who have been studied by scientists, who have learned which brain centers are activated during meditation. Well, here’s an article that goes into depth about the types of meditation studied .

It tells the story of one monk (western-born, with 30 years of experience as a Tibetan Buddhist monk) who was studied by scientists extensively using fMRI and EEG and testing his ability to read fleeting facial emotions and to stifle his own startle reflex.

Read the whole article (by Daniel Goleman!) for a fascinating story.

I liked that the article described the types of meditation that were studied. It made me want to be more specific in my own meditation. I usually practice what’s called “the open state”.

Tibetan Buddhism may well offer the widest menu of meditation methods of any contemplative tradition, and it was from this rich offering that the team in Madison began to choose what to study. The initial suggestions from the research team were for three meditative states: a visualization, one-pointed concentration and generating compassion. The three methods involved distinct enough mental strategies that the team was fairly sure they would reveal different underlying configurations of brain activity. Indeed, Öser was able to give precise descriptions of each.

One of the methods chosen, one-pointedness—a fully focused concentration on a single object of attention—may be the most basic and universal of all practices, found in one form or another in every spiritual tradition that employs meditation. Focusing on one point requires letting go of the ten thousand other thoughts and desires that flit through the mind as distractions; as the Danish philosopher Kierkegaard put it, “Purity of heart is to want one thing only.”

In the Tibetan system (as in many others) cultivating concentration is a beginner’s method, a prerequisite for moving on to more intricate approaches. In a sense, concentration is the most generic form of mind training, with many non-spiritual applications as well. Indeed, for this test, Öser simply picked a spot (a small bolt above him on the MRI, it turned out) to focus his gaze on, and held it there, bringing his focus back whenever his mind wandered off.

Öser proposed three more approaches that he thought would usefully expand the data yield: meditations on devotion and on fearlessness, and what he called the “open state.” The last refers to a thought-free wakefulness where the mind, as Öser described it, “is open, vast and aware, with no intentional mental activity. The mind is not focused on anything, yet totally present—not in a focused way, just very open and undistracted. Thoughts may start to arise weakly, but they don’t chain into longer thoughts—they just fade away.”

Perhaps as intriguing was Öser’s explanation of the meditation on fearlessness, which involves “bringing to mind a fearless certainty, a deep confidence that nothing can unsettle—decisive and firm, without hesitating, where you’re not averse to anything. You enter into a state where you feel, no matter what happens, ‘I have nothing to gain, nothing to lose.’”

Focusing on his teachers plays a key role in the meditation on devotion, he said, in which he holds in mind a deep appreciation of and gratitude toward his teachers and, most especially, the spiritual qualities they embody. That strategy also operates in the meditation on compassion, with his teachers’ kindness offering a model.

The final meditation technique, visualization, entailed constructing in the mind’s eye an image of the elaborately intricate details of a Tibetan Buddhist deity. As Öser described the process, “You start with the details and build the whole picture from top to bottom. Ideally, you should be able to keep in mind a clear and complete picture.” As those familiar with Tibetan thangkas (the wall hangings that depict such deities) will know, such images are highly complex patterns.

Öser confidently assumed that each of these six meditation practices should show distinct brain configurations. The scientists have seen clear distinctions in cognitive activity between, say, visualization and one-pointedness. But the meditations on compassion, devotion and fearlessness have not seemed that different in the mental processes involved, though they differ clearly in content. From a scientific point of view, if Öser could demonstrate sharp, consistent brain signatures for any of these meditative states, it would be a first.

Click the link above to find out what the scientists learned from this monk’s brain.

Immobilization/shutdown/dissociation/frozen, a trauma response built into the nervous system

Back in March 2012, I posted that I had started reading Peter A. Levine’s latest book, In An Unspoken Voice: How the Body Releases Trauma and Restores Goodness. My post included excerpts from Levine’s description of being hit by a car and his experience afterwards.

His experience serves as a useful model for being and staying present through trauma and recovery. He knew how to allow his body and emotions to process naturally so that he did not get stuck in a traumatic state (i.e., PTSD).

Well, I am still reading that book. It’s very, very rich. Some parts are rather scientific. I’m taking my time to really understand it.

Levine uses polyvagal theory (I just posted an interview with Stephen Porges, who came up with the theory) to explain the states that people experience and can get stuck in from traumatic experiences.

Because Somatic Experiencing Practitioners and other therapists (as well as astute loved ones) who are helping someone recovery from trauma need to know which layer of the nervous system is dominant at any given time in a traumatized individual, I am going to describe them.

First, the primary job of our nervous system is to protect us. We have senses that alert us to danger. We may react to a perception of a threat in our bodies before it ever becomes conscious in the mind. That’s because the autonomic nervous system (which is not under our control) is involved when trauma occurs. We react instinctually.

This is good to know. It means that your trauma reactions are automatic, not something you can control, so there’s no need to feel shame or blame yourself. You were doing the best you could.

There are two defensive states that occur when encountering trauma: immobility/dissociation/shutdown (freeze) and sympathetic hyperarousal (fight or flight).

I’m going to write about them in separate posts to avoid being too lengthy.

The more primitive nervous system state is immobility. (Primitive in that evolutionarily it comes from jawless and cartilaginous fish and precedes sympathetic hyperarousal.)

It is triggered when a person perceives that death is imminent, from an external or internal threat.

Levine also uses the terms dissociation, shutdown, and freeze/frozen to describe this state. Note: If you’re an NLPer, dissociation means the separation of components of subjective experience from one another, such as cutting off the emotional component of a memory and simply remembering the visual and/or auditory components. (Source: Encyclopedia of NLP)

Keep in mind that Levine is talking about dissociation as an involuntary post-traumatic physiological state that trauma victims can sometimes get stuck with. There may be some overlap. According to Levine, symptoms of being in this state include frequent spaciness, unreality, depersonalization, and/or various somatic and health complaints, including gastrointestinal problems, migraines, some forms of asthma, persistent pain, chronic fatigue, and general disengagement from life.

Levine notes:

This last-ditch immobilization system is meant to function acutely and only for brief periods. When chronically activated, humans become trapped in the gray limbo of nonexistence, where one is neither really living nor actually dying. The therapist’s first job in reaching such shut down clients is to help them mobilize their energy: to help them, first, to become aware of their physiological paralysis and shutdown in a way that normalizes it, and to shift toward (sympathetic) mobilization. 

The more primitive the operative system, the more power it has to take over the overall function of the organism. It does this by inhibiting the more recent and more refined neurological subsystems, effectively preventing them from functioning. In particular, the immobilization system all but completely suppresses the social engagement/attachment system.

Highly traumatized and chronically neglected or abused individuals are dominated by the immobilization/shutdown system.

Signs that someone is operating from this state include:

  • constricted pupils
  • fixed or spaced-out eyes
  • collapsed posture (slumped forward)
  • markedly reduced breathing
  • abrupt slowing and feebleness of the heart rate
  • skin color that is a pasty, sickly white or even gray in color

Brainwise, volunteers in the immobility state exhibited a decrease in activity of the insula and the cingulate cortex. In one study, about 30% of PTSD sufferers experienced immobility and 70% experienced hyperarousal, with a dramatic increase of activity in these brain areas. Most traumatized people exhibit some symptoms from both nervous systems, Levine says.

I feel the deepest compassion for people in this state, because I have experienced it myself: the spaciness, depersonalization, sense of unreality, and passive, disengaged attitude toward life. It was many years ago. If I could, I would reach back in time to that injured woman and give her resources she just didn’t have back then.

I feel so grateful for the trauma recovery work I’ve done, both with a therapist and on my own. I haven’t experienced immobilization for years, except briefly.

Next up: sympathetic hyperarousal/fight or flight.

Meditation develops your brain

Role of Meditation in Brain Development Gains Scientific Support – NYTimes.com.

This New York Times article reports on new research findings about the effects of long-term meditation on the brain.

The role that meditation plays in brain development has been the subject of several theories and a number of studies. One of them, conducted at the Laboratory of Neuro Imaging at the University of California, Los Angeles, found that long-term meditators like Ms. Splain had greater gyrification — a term that describes the folding of the cerebral cortex, the outermost part of the brain.

No one knows exactly what that means. “You could argue that more folds mean more neurons,” said Dr. Eileen Luders, the recent study’s lead author, who practices meditation herself. “These are the processing units of the brain, and so having more might mean that you have greater cognitive capacities.”

Previous studies found that the brains of long-term meditators had increased amounts of so-called gray and white matter (the former is believed to be involved in processing information; the latter is thought of as the “wiring” of the brain’s communication system.)

So basically, meditation, over time, creates more folds and creases in the brain, and your brain functions better through more gray and white matter for processing and communication with other parts of the brain.

What I really liked about this article is what one long-term meditator was able to accomplish.

Ms. Splain’s practice of meditation has, over the years, deepened into something far more than a way to flex her cognitive muscles…

In 2005, at age 57, she embarked on a rigorous graduate program in the interdisciplinary approach to schooling known as Waldorf education. Working full time and taking classes at night, she finished the program at Sunbridge Institute in Spring Valley, N.Y., in three years. She retired from her United Nations job in 2008 and teaches in the early childhood program at the Waldorf School of Garden City on Long Island. She credits the discipline developed through four decades of meditation for her ability to handle the intellectual workload of graduate school — and begin a second career at age 60.

“The mentor of our master’s program acknowledged the challenge of doing this while working full time,” she said. “But when I was able to hand in an 80-page thesis well ahead of the class, he attributed it to the fact that, quote, ‘She’s a meditator.’ ”

So…if you want to do something extraordinary, or even if you just want to live your “normal” life but to experience better brain functioning (and who wouldn’t want that?), it’s like planting a tree.

The best time to do it was 20 years ago. The second best time to start is now.

15 Things You Should Give Up To Be Happy

15 Things You Should Give Up To Be Happy.

I was so impressed by reading 15 Power Things Happy People Do Differently that I checked out more of Purpose Fairy’s website and found another jewel.

This one, as the title says, is about things you can give up to increase your level of happiness.

These are things we often do without thinking, such as believing we cannot do something, talking negatively to ourselves, making excuses, being afraid. All are makers of unhappiness.

It seems easy to say something like “give up your need for control”. Hoo boy, this is a big one! We all would like to have more control over what happens to us! I know I would.

So here’s a way to examine it. Think of something that bothers you. Is it something you yourself do? Then you have some control over it.

If it is something another person does, then you don’t really have control. You might as well give up the needing to control them and just let them be them. Serenity Prayer and all. You will have less inner and outer conflict in your life and more inner and outer peace.

I want that.

You can make this list work for you by first noticing something that makes you feel unhappy. Go down the list. Are you blaming? Complaining? Criticizing? Trying to impress someone? Odds are, it’s on this list.

Now imagine what it would be like if you didn’t do that. How would your life be changed? What if you no longer had the ability to do that?

Try that on and see how it feels. See how you feel.

The beauty is, once you imagine it, you are changed. Your brain now has a choice that you may not have recognized before.

The  more you train your brain to be happy, the more it starts behaving in a happy way.

Before you know it, you’re a lot happier.

Breaking a habit: change the cue and reward first, and the routine will follow

Steve Silberman, science writer (whom I adore and follow on Twitter: @stevesilberman), has just posted a new piece on NeuroTribes: mind, science culture, one of my favorite blogs. It’s a Q&A with New York Times reporter Charles Duhigg on his new book The Power of Habit.

(And I must say that after the William J. Broad experience — “yoga is not only killing us but began as a Tantric sex cult”– it is sweet to learn of a Times reporter who’s really done his homework and offered something very valuable. Kudos, Charles Duhigg.)

Silberman lets us know up front how habitual we are.

Indeed, we spend more than 40 percent of our precious waking hours engaged in habitual actions [PDF], according to a 2006 study at Duke University. Welcome to the machine.

No wonder mindfulness has become something we seek. To connect with someone or something not out of habit, but out of something like our original self — that’s the stuff that peak experiences, connecting to the Source, the most alive life are made of.

It’s as if our brains store habitual behavior in a locked box to prevent tampering by the more mindful angels of our nature…

In his provocative and brilliantly written new book, The Power of Habit, Charles Duhigg … pries open the box with the help of recent research and finds surprising good news: Even the most thoughtless and self-destructive cycles of behavior can be changed, if you understand how habits are formed and stored in memory.

Duhigg breaks down the sequence of ritualized behavior (which he calls the habit loop) into three component parts: the cue, the routine, and the reward. The cue is the trigger that sets the sequence in motion…. The routine is the behavior itself, which can be positive (like a daily running habit) or harmful (like gambling away the family savings). And the third part is the reward — the goal of the behavioral loop, which your brain’s pleasure centers gauge to determine if a sequence of behavior is worth repeating and storing in a lockbox of habit….

Duhigg … maps out a more effective path toward enduring habit change that focuses not on trying to scrap the routine all at once, but on becoming aware of the cues and manipulating the rewards. The encouraging news is that success in making modest alterations in behavior (which Duhigg calls “small wins”) creates a ripple effect into other areas of your life….

We know from studies that almost all cues — the stimuli that elicit the habitual behavior — fall into one of five categories. It’s time of day, or a certain place, or a certain emotion, or the presence of certain people, or a preceding action that’s become habitual or ritualized….

Then you focus on the rewards. The first couple of times you go running, you’re not going to enjoy it. No one enjoys it the first time they run. So you have to give yourself a piece of chocolate when you get back from the run. You have to have some immediate reward.  And we know from studies that within two weeks, the intrinsic reward of running — the endocannabinoids unleashed by exercising — are going to become enough of a reward to create that habit. But you have to trick your brain into it by giving yourself a piece of chocolate the first couple times….

If you want to start running every day, just start by putting on your running shoes at the same time every day. Then you’ll feel more like running. Then you’ll run!

If I want to meditate more regularly, I can tell myself that I just need to sit for 5 minutes each morning, or 2 minutes each evening. Once I actually sit for those small lengths of time, I’m much more likely to sit for 20 or 30 minutes.

These two guys then begin discussing the civil rights movement, the gay marriage movement, and more. To read the whole post, click here.

How to boost your creativity: define it broadly, then get a massage

NPR has a good review of the book Imagine: How Creativity Works and an interview with the author, Jonah Lehrer, a writer about neuroscience.

Creativity and neuroscience — two topics that turn me on! So, oh boy, here are some excerpts I found interesting!

Lehrer defines creativity broadly, considering everything from the invention of masking tape to breakthroughs in mathematics; from memorable ad campaigns to Shakespearean tragedies. He finds that the conditions that favor creativity — our brains, our times, our buildings, our cities — are equally broad.

“I think one of the mistakes we’ve made in talking about creativity is we’ve assumed it’s a single verb — that when people are creative they’re just doing one particular kind of thinking. But looking at creativity from the perspective of the brain, we can see that creativity is actually a bundle of distinct mental processes.”

“… Whether you’re writing a Shakespearean tragedy, or trying to come up with a new graphic design or writing a piece of software, how we think about the problem should depend on the problem itself. Creativity is really a catch-all term for a variety of very different kinds of thinking.”

“The question becomes, what happens if you hit the wall? Because we’ve all got experience with this. You’re working on a creative problem, and then all of a sudden that feeling of progress disappears … What you should do then — when you hit the wall — is get away from your desk. Step away from the office. Take a long walk. Daydream. Find some way to relax. Get those alpha waves. Alpha waves are a signal in the brain that’s closely correlated with states of relaxation. And what scientists have found is that when people are relaxed, they’re much more likely to have those big ‘A ha!’ moments, those moments of insight where these seemingly impossible problems get solved.”

So get a massage if you’re blocked! It’ll help you relax, definitely take you into the alpha range, and probably into theta (toward sleep) for even deeper relaxation and access to even more resources.

“The brain is just an endless knot of connections. And a creative thought is simply … a network that’s connecting itself in a new wayThere are all sorts of ways seemingly old ideas can get reassembled in a new way.”

You can read the whole article here. Click the link in the first sentence to order the book from Amazon.com.

This blogger’s life…

It’s been a long time since I’ve posted a catch-up post about what is going on in this blogging woman’s life. Rather than blogging about some topic, I thought I’d share a slice of my life. Meet the blogger, if you haven’t already.

Massage school, test, license. You probably know that in my pursuit of health and happiness, I enrolled in massage school last summer. Well, I finished my internship on February 10 and completed the paperwork and fee-paying the following week to get my transcript. Then I holed up with books to study for the National Certification Exam for Therapeutic Massage and Bodywork.

I took the test on Feb. 25. It was very hard. I got to a place where I knew I’d done the best I could. There were maybe a dozen questions out of 160 that I was clueless on and quite a few more that required my best guesstimate.

I turned it in after 2 hours and 10 minutes (20 minutes short of the maximum time), and 5 minutes later learned I’d passed.

Whew and yay! I’ve been a good test-taker in the past, and it had been many years since I took a test of that sort, the GRE for grad school. It’s good to know I still got that mojo, and I sure don’t want to do that again. Immediately after getting the results, my mind began to let go of all that information. Damn, my brain was full! It’s still there in my unconscious mind, accessible when I need it.

I’ve applied for a Texas state license, and it will take a few weeks to get it. Then I become Mary Ann Reynolds, LMT. (If I wish, I can add NCTMB to that.)

I’m continuing to practice massage in my Spartan trailer. Have now done 168. It’s said that it takes 200 massages to really get your hands minimally educated in the art of massage. I’m counting toward that milestone, and then I won’t be keeping track any more.

Going back to work. Meanwhile, my savings are running very low. I’m going to do some contract technical writing for a few months to replenish my coffers and bankroll starting a full-time private bodywork/changework practice. I’ve been looking for a short-term contract job since January and am currently being considered for eight such jobs in the Austin area. It’s been slow hearing back, but finally, I’m online to start a short-term editing contract, possibly followed by a technical writing contract. Thank you, Universe.

I’ve really enjoyed this time of not having to go to work! Of learning and practicing massage being my work. I’m looking forward to the time when that’s all I do. When I asked myself the question of what kind of work would I love to do even if I didn’t get paid, healing touch came to mind. Of course, I will get paid for it, which makes it even juicier!

So even though I am going to back to technical writing for a few months, it’s temporary.

And while I am working as a technical writer, I’ll still be doing a few massages each week during evenings and weekends to keep in practice and segue into my right livelihood.

Getting sick. So… the stress of studying for and taking the test, being broke, and the slow job search took a toll. Add to that some emotional difficulties, and I got sick last week. It’s been up and down — not really ill, but not feeling like my usual buoyant, energetic, resilient self consistently. It’s been part emotional, part energetic, part physical, like a mild stomach virus coupled with a sea change in my life. Times of not being able to get warm enough, of belly aches and no appetite (I’ve lost a few pounds), of needing extra rest, taking naps, going to bed early — mixed with life as usual, running errands, spending the day with my daughter when she had surgery, going to dance.

This past Monday, I went to South Austin Community Acupuncture — my first time there — after a week of illness, to receive sliding scale treatment on short notice. (My regular acupuncturist whom I see every couple of months, Patrice, is rarely able to get me in quickly. They take walk-ins at SACA.)

It was awesome! After the intake and interview, I was led to a room with 9 sheet-covered recliners, dim lighting, and very low soothing music playing. The acupuncturist read my pulses and looked at my tongue. I rolled my pants up to my knees and pulled my shirt up a little. He put some needles in my legs and feet, also at my waistline and key points on my head. Then I just laid back and let the needles do their work.

After about 45 minutes, I felt great. My energy felt healthy and balanced again. The acupuncturist took the needles out, and I felt better than I had in days. That lasted for several days.

Emotional distress. It’s painful but here’s my best shot at being quick, accurate, and kind about my experience: I dated someone for a couple of months. I really, really liked him, and he did some things that shocked me. We broke up (he really scared me), and we tried to be friends (he scared me again).

I put our friendship on hold because I need friends whom I trust, who treat me well, who disclose what needs to be disclosed in a gentle, kind, and trustworthy manner.

I desire to move toward loving relationships with healthy, grown-up men and women. I desire to feel valued and emotionally/physically safe with those who surround me.

I have compassion for what I know of that he’s been through and respect his path toward a healthy life. I know it’s tough. I appreciate how much he did open to up me and all the great qualities he has. I’m grateful for the times we shared that were good. I hope I made a positive difference in his life. I wish him well.

Yesterday I saw a therapist/shaman/friend who worked with me on undoing these emotional disturbances. We did left eye/right eye/cross-hemisphere work using visualizations. We also did some classic NLP. It was  fun, amazing, and effective. We untriggered these disturbing memories. I also decided to learn to stop pointing and use my whole hand as an indicator instead.

This morning I was struggling to awaken, feeling really exhausted. I felt the presence of an angel loving me energetically. A visitation! It was so awesome and so welcome after the difficult emotions of dealing with this. Thank you, angel. Please come back!

Changes to blog. I’m interested in monetizing my work, having started and maintained this blog as a labor of love for free for over two years now and spent many, many, many hours on writing posts.

I’ve decided to join the Internet economy. I added a Donation button after seeing one on some other WP blogs. Why not? If something I share is worth something to you and you’d like to show that monetarily, it’s one way of reciprocating.

I also love your likes and comments and subscriptions!