I love it when “soft” skills (emotional literacy) are confirmed by hard science. I recently discovered more brain research confirming EI principles and the benefits of “mindfulness” (a form of meditation).
David Creswell and Matthew D. Lieberman, from UCLA, conducted brain scans of adults. Their studies found that naming emotions decreases activity in the amygdala (the emotional sentinel of the brain) and increases activity in the prefrontal cortex.
This explains a lot!
When our amygdala is aroused, our body sends out chemicals and hormones that create our emotions. This happens so fast that we may act inappropriately and respond with a fight, flight, or freeze reaction—called an “amygdala hijack.” Conversely, the prefrontal area of the brain is associated with “executive functions,” i.e. the ability to manage emotions and make well-reasoned decisions. Naming emotions then, can calm us down and help us think more rationally. This may be why journaling or talking through our reactions with a friend is often very helpful. Such self-awareness and "affect labeling” is the cornerstone of emotional intelligence competencies.
The study also measured the impact of mindfulness and found that this practice creates the same effect. This isn’t surprising since mindfulness leads to recognizing all our thoughts, feelings, and perceptions. When practicing mindfulness, I'm naming my emotions in each moment--“I’m feeling upset, now I’m feeling relaxed, etc.”
Even five minutes a day of this "being in the moment" can have profound effects on our health and well-being.
For an abstract of the original study seek link below.
Lieberman MD, Eisenberger NI, Crockett MJ, et al. Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli Psychol Sci. 2007 May;18(5):421-8. [Abstract]
© 2009 Laura Lewis-Barr all rights reserved
Hi Laura
ReplyDeleteI was browsing the internet and by chance I came across your recent article on mindfulness
I thought of getting in touch, since you and your readers may be interested in "Stillness Buddy", a software application I've launched in early August.
Stillness Buddy helps people to be more mindful of the present, feel calmer and at peace, while working at the computer.
It is ideal for people who are often tense and stressed and those who work for long periods without taking a moment of rest.
Stillness Buddy creates short "moments of stillness" and longer "mindfulness pauses", spread out during the day. These breaks are designed to be very brief, so that they don't interfere with work. Users can choose their duration and frequency, to suit their preferences and schedule.
By regularly practising the stillness and mindfulness exercises presented during the breaks, Stillness Buddy quickly and effectively helps to:
* Cultivate a deep sense of peace and stillness in every day life
* Work in a more mindful, alert and stress-free manner
* Be more relaxed, less tense
* Live more and more in the present moment
Stillness Buddy is for those of us who want to be more at peace and aware of the present moment, in the midst of our busy lives. It is suitable for people of all walks of life, regardless of their spiritual practice or religious background.
It has been praised by experts including renowned Taoist teacher Stephen Russell, also known as the Barefoot Doctor: "Stillness Buddy is a wonderful tool that will certainly help you become more conscious and more at peace in the midst of a busy day. Its gentle reminders and exercises are great devices for attaining and maintaining peace of mind in a fast-paced world.”
As well as by BBC2 radio presenter and author Janey Lee Grace: “For someone like me always chasing my tail, this is perfect. It brings back a feeling of centredness, quickly and effectively”.
You can find more about Stillness Buddy and download a 30-day free trial, at https://www.stillnessbuddy.com
If you like the application, would you be able to review it on your blog? In return, I'd be happy to provide you with a free, licensed copy of Stillness Buddy. I would also be glad to arrange a giveaway / competition of one user license for your readers.
I look forward to hearing from you,
Hector
MindFree Ventures (Stillness Buddy)