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. During this holiday season, give it a try!
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© 2009 Laura Lewis-Barr all rights reserved
Showing posts with label mindfulness. Show all posts
Showing posts with label mindfulness. Show all posts
Friday, December 4, 2009
Thursday, September 10, 2009
More on Mindfulness and "Affect Labeling"
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
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
Friday, September 4, 2009
The Many Benefits of Mindfulness Meditation
Just finished listening to a great interview on Shrink Rap Radio with Psychologist Elisha Goldstein. Dr. Goldstein’s work focuses on the power of mindfulness meditations to help us combat stress, addictions, and other psychological maladies. Did you know that regular meditation can actually change the brain?! Dr. Goldstein shared research from Sara Lazar, Ph.D.
Using MRI brain scans, she (Sara Lazar, Ph.D.) found thicker regions of frontal cortex, regions responsible for reasoning and decision making, in those who had a consistent mindfulness practice compared to those who did not. Additionally, she found a thicker insula, considered to be the central switchboard of the brain that helps us coordinate our thoughts and emotions. She suggested that because our cortex and insula normally start deteriorating after age twenty, mindfulness meditation might help us make up for some losses as we age.
I bolded the text in my excitement. These are great findings. Meditation is a free resource we can all use to make very practical and positive changes in our lives. Dr. Goldstein continues….
This all makes sense because rather than just falling into an old habitual way of reacting to something, when we are present, we are more likely to be aware of all the options and possibilities and actually make better decisions. When we are present, we are more likely to regulate our emotions and act from a great place of calm and balance. As we practice this, we are more likely to remember to do it and as we remember to do it, brain lays the tracks for that to happen again and again. (for the entire article read here)
But how do we find time to meditate? Dr. Goldstein offered two choices: “formal,” (sitting down for a specific time) and “informal” practices. The latter focuses on noticing the present moment. A person showering would direct their attention away from future thinking (worries or plans about the day ahead) and to the present moment—the feel of the water or soap on their skin. Dr. Goldstein described a busy mother who used this informal method. She practiced being present with her children, slowing down to look them in the eyes and really listen to their responses. She savored their breakfast time together, noticing each element. This slowing down and meeting each moment is a form of meditation that even busy people can integrate into their lives.
Whether at work or at home, taking time to practice formal or informal “mindfulness” will have powerful effects. Research suggests that even 5 minutes of daily meditations can help us be healthier, happier and more productive, creative, and resilient.
© 2009 Laura Lewis-Barr all rights reserved
Using MRI brain scans, she (Sara Lazar, Ph.D.) found thicker regions of frontal cortex, regions responsible for reasoning and decision making, in those who had a consistent mindfulness practice compared to those who did not. Additionally, she found a thicker insula, considered to be the central switchboard of the brain that helps us coordinate our thoughts and emotions. She suggested that because our cortex and insula normally start deteriorating after age twenty, mindfulness meditation might help us make up for some losses as we age.
I bolded the text in my excitement. These are great findings. Meditation is a free resource we can all use to make very practical and positive changes in our lives. Dr. Goldstein continues….
This all makes sense because rather than just falling into an old habitual way of reacting to something, when we are present, we are more likely to be aware of all the options and possibilities and actually make better decisions. When we are present, we are more likely to regulate our emotions and act from a great place of calm and balance. As we practice this, we are more likely to remember to do it and as we remember to do it, brain lays the tracks for that to happen again and again. (for the entire article read here)
But how do we find time to meditate? Dr. Goldstein offered two choices: “formal,” (sitting down for a specific time) and “informal” practices. The latter focuses on noticing the present moment. A person showering would direct their attention away from future thinking (worries or plans about the day ahead) and to the present moment—the feel of the water or soap on their skin. Dr. Goldstein described a busy mother who used this informal method. She practiced being present with her children, slowing down to look them in the eyes and really listen to their responses. She savored their breakfast time together, noticing each element. This slowing down and meeting each moment is a form of meditation that even busy people can integrate into their lives.
Whether at work or at home, taking time to practice formal or informal “mindfulness” will have powerful effects. Research suggests that even 5 minutes of daily meditations can help us be healthier, happier and more productive, creative, and resilient.
© 2009 Laura Lewis-Barr all rights reserved
Subscribe to:
Posts (Atom)