OneSimpleThing
Stress is a constellation of      events that begins with a      stimulus (stressor), that      precipitates a reaction in...
Stress Response: ‘Acute’, ‘On’ & ‘Low’                                                 healthy stress response            ...
= Stress Response Switched ‘On’                                                                                           ...
Switched ‘On’ 1-2x a Minute? Hour?                                                                                       B...
Main Switch is ‘On’ so often, it gets stuck                                   Porges, Polyvagal Theory 2003Photo: Andreas ...
Stuck ‘On’: Impacts Your Health                                                                             cancer        ...
Stuck ‘On’: Impacts You Socially                                                                                          ...
Stuck ‘On’: Impacts the Economy                                              crime                                    brai...
Stuck ‘On’: How do we turn ’Down’?Photo: Nicholas A. Tonelli
Getting Unstuck: Takes Practice  .our mind wildly drags our brain around all day        focusing our attention begins to t...
‘Creature’ of Habit: Your Brain  .electrochemical signals make pathways like a carunless you give it new directions your b...
‘Creature’ of Habit: Your Brain  .when your brain is stuck in a groove you miss outyour ‘stuckness’ keeps you from accepti...
Find a new path for your brain            fear               joy             love                    your brain cannot be ...
Find a new path for your brain                           right now :                         close your eyes          focu...
Congratulations!          You just got your minds attention.That is one simple, effective way to focus your mind,       an...
With all of this information in mind,will designing One daily behaviorbecome a tiny habit which incitesmovement from an un...
Design of One Simple Thing:Question:Will people interact with another human and communicate ameaningful phrase with intent...
With a Magic Wand, what Behaviorwould you Wish for finding a new path?                   •    30 minutes of daily mindful m...
Priority map of Wishes for Behaviors                                                     More Effective                   ...
Design of One Simple Thing:Assumptions:•  Most people will not make giant life changes to begin•  Small activations of the...
Polyvagal Nerves:Mind-Body Communication Cables .circuit one (survival):•  freeze response (think mouse in cats mouth)•  r...
Fogg Behavior Model:high                                    Behavior =                                    Motivation +    ...
Fogg Behavior Model: B=mathigh                Give kindness to self as loved onemotivation                              Da...
Design of One Simple Thing:Consideration of existing research:•    C. Kerr: Equanimous vs. Rumination•    B.L. Fredrickson...
Prototype & Feedback examples:
People want caring connection: need a trigger          “happy to say          something          that I really            ...
People are willing to be uncomfortable “Somehow secretly, I wished Somebody would be wishing me the same”      “ ...thinki...
Focusing on others Happiness:                 Positive Reinforcement     “people seemed                              “felt...
Compassionate thoughts/words =                Super powers & Love    “Felt like I    had super    power”*                 ...
One Simple Thing: Participants Thoughts“I chose to tell someone I am close to that she is amazing.She hugged me, and our r...
Compassion & Kindness: Not about ‘nice’Mindfulness, pro-socialbehavior, compassion,and social connectionare foundational t...
Compassion & Evolution    “We are ... impelled to relieve the    suffering of another, in order that    our own painful fe...
Compassion & Survival        “Love and compassion        are necessities, not        luxuries. Without them        humanit...
Give it a Whirl!       One Simple Thing will be launching       a new session before years end.       If you would like to...
Thank You    I welcome your thoughts and feedback                 Thank you                  for your              time & ...
Upcoming SlideShare
Loading in …5
×

One Simple Thing: Hack the Impacts of Stress on your Brain & Body

3,612 views
3,228 views

Published on

Change your Groove and up your game.
Want to give it a Whirl?
Sign up for our next experiement http://bit.ly/OneSimple

Published in: Health & Medicine
4 Comments
8 Likes
Statistics
Notes
No Downloads
Views
Total views
3,612
On SlideShare
0
From Embeds
0
Number of Embeds
91
Actions
Shares
0
Downloads
0
Comments
4
Likes
8
Embeds 0
No embeds

No notes for slide

One Simple Thing: Hack the Impacts of Stress on your Brain & Body

  1. OneSimpleThing
  2. Stress is a constellation of events that begins with a stimulus (stressor), that precipitates a reaction in the brain (stress perception), that subsequently results in the activation of flight/fight/ freeze systems in the body (stress response) Porges, Polyvagal Theory 2003 Dhabhar & McEwen, Brain Behavior & Immunity, 1997,11:286.Photo: Leonardo Ferraguzzi
  3. Stress Response: ‘Acute’, ‘On’ & ‘Low’ healthy stress response : rises and fallsacute/short-term stress = minutes to hoursneutral/low: (healthy homeostasis):self-soothing, stress perception down regulated Porges, NICAMB, April 2012 Irons, CFT, NHS Foundation Trust, East LondonPhoto: Scott Fisher Dhabhar & McEwen, Brain Beavior & Immunity, 1997,11:286
  4. = Stress Response Switched ‘On’ 1-5x switched ‘on’ in a lifetime? J. Ledoux et al., "Different projections of the central amygdaloid nucleus mediate autonomic and behavioral correlates of conditionedPhoto: Caveman, Pascal from Heidelberg; Tiger, Arno Meintjes fear," Journal of Neuroscience, 8:2517-9, 1988 Kapp et al., 1979;
  5. Switched ‘On’ 1-2x a Minute? Hour? Balding, R; British Psychological Society, 2012 Stone, Email Apnea, 2007 Dhabhar & McEwen, Brain Behavior & Immunity, 1997,11:286.Photos: Traffic, Paul Chinn; Audience, Parade; Inbox, Jason Rogers; Texting, Tim Caynes; Late, Evan in Oregon
  6. Main Switch is ‘On’ so often, it gets stuck Porges, Polyvagal Theory 2003Photo: Andreas Levers
  7. Stuck ‘On’: Impacts Your Health cancer Depression stroke anxiety infectionhearing heart diseasepositive outlook headacheshealthy immunity biological agingbrain plasticity blood pressurerecovery from chroniccolds inflammationinjury recovery stiff neck hypersensitivityODonovan A, et al., PLoS One. 2011; 6 (5): e19687Porges, Somatic Psychotherapy Today, Spring 2012 1(4) to backgroundHowell, Kern, & Lyubomirsky, 2007Chida & Steptoe, 2008 noiseDhabhar & McEwen, Brain Behavior & Immunity, 1997, 1997,11:286.
  8. Stuck ‘On’: Impacts You Socially fear isolation anxiety worry fixation on past defensiveness ambivalent friendships misunderstanding social cues focus listen creativity intuition relate to others working memory vocal intonation emotion regulationODonovan A, et al., PLoS One. 2011; 6 (5): e19687Porges, Somatic Psychotherapy Today, Spring 2012 1(4) social connectionDhabhar & McEwen, Brain Behavior & Immunity, 1997, 1997,11:286. variety of facial expressions Photo: Wendel aka Wink
  9. Stuck ‘On’: Impacts the Economy crime brain rigidity health care costs global & individual conflict curiosity innovation productivity life span quality of life learning complex tasks cooperation/collaboration individual economic impactPhoto: Sunny Ripert
  10. Stuck ‘On’: How do we turn ’Down’?Photo: Nicholas A. Tonelli
  11. Getting Unstuck: Takes Practice .our mind wildly drags our brain around all day focusing our attention begins to train our mindPhoto: D. Garding
  12. ‘Creature’ of Habit: Your Brain .electrochemical signals make pathways like a carunless you give it new directions your brain getsstuck in groovePhoto: Chandrachoodan Gopalakrishnan
  13. ‘Creature’ of Habit: Your Brain .when your brain is stuck in a groove you miss outyour ‘stuckness’ keeps you from accepting inputfrom the sensory processing part of the brain Kerr, The Neuroscience of Somatic Attention, ACMHE Webinar, 2011Photo: Chandrachoodan Gopalakrishnan Porges, Somatic Psychotherapy Today, Spring 2012 1(4)
  14. Find a new path for your brain fear joy love your brain cannot be in in 2 places at oncePhoto: Julie Falk
  15. Find a new path for your brain right now : close your eyes focus on the air going in & out of your nostrilsPhoto: Julie Falk
  16. Congratulations! You just got your minds attention.That is one simple, effective way to focus your mind, and move out of your tired old groove!
  17. With all of this information in mind,will designing One daily behaviorbecome a tiny habit which incitesmovement from an unhelpfulneurological groove in support ofimproved overall health and well-being? Fogg, Tiny Habits Condon, P., & DeSteno, D. (2011). Compassion for one reduces punishment for another. Journal of Experimental Social Psychology,
  18. Design of One Simple Thing:Question:Will people interact with another human and communicate ameaningful phrase with intention and sincerity? Why this question?: Positive reinforcement, physiological & emotional benefit Impact of behavior ripples beyond individualAudience:Women, aged 30-65, with internet access and/or cell phones Tools used: Google drive (forms), Twitter, Facebook, SMS, emailProcess:1. Invite participation on FB, Twitter and G+; 2. Send first ‘OneSimple Thing’, 3. Send feedback request, 3. Repeat withvariables in delivery and content in One Simple Thing
  19. With a Magic Wand, what Behaviorwould you Wish for finding a new path? •  30 minutes of daily mindful meditation •  Self-generate positive emotion •  Increase positive social connections •  Daily self-compassion practice •  Express gratitude daily •  Connect meaningfully with humans daily •  Daily write about ‘best possible self’ •  Consistently listen to female vocal music •  Create safe and supportive spaces •  Sing daily •  Express appreciation to those around you •  Play a wind instrument •  Pranayama yoga daily practice •  Increase interaction with people •  Reduce interaction with objects •  Give same kindness to self as loved one •  Play a team sport •  See yourself in everyone you contact •  Wish all beings peacePhoto: Sarahnaut •  Take actions to end suffering of others
  20. Priority map of Wishes for Behaviors More Effective 30 minutes of daily mindful meditation Express gratitude daily Pranayama yoga daily practice Connect meaningfully with humans dailyReduce interaction with objects Increase positive social connections Increase positive interaction with people People likely to doPeople unlikely to do See yourself in everyone Sing daily Appreciate those around you Create safe and supportive spaces Play a wind instrument Daily self-compassion practice Self-generate positive emotion Wish all beings peace Write about ‘best possible self’ daily Regularly listen to female vocal music Give kindness to self as loved one Act to end suffering of others Play a team sport Less Effective
  21. Design of One Simple Thing:Assumptions:•  Most people will not make giant life changes to begin•  Small activations of these pathways will have cumulative neurological and physiological effect, improving vagal tone*•  Emotional and physiological response of caring behavior will create a positive upward spiral reinforcing physical health and positive emotion created by positive social interactionCriteria:•  Simple, Request requires one action, Micro-habit, Delightful, Focus on other – reflection on self, Context and questions written in tone reflecting awareness behaviors and mindfulness practices Fogg, Fogg Behavior Model, 2011 Kok et al, Psycscience_inPress, 2012 Condon, P., & DeSteno, D. (2011). Compassion for one reduces punishment for another. Journal of Experimental *explained on next slide Social Psychology, 47, 698-701. Porges, Somati Psychotherapy Today, Spring 2012 1(4
  22. Polyvagal Nerves:Mind-Body Communication Cables .circuit one (survival):•  freeze response (think mouse in cats mouth)•  reduce oxygen demands•  regulates organs below diaphragm•  slows the heartcircuit two (social connection/soothing):•  facial expressions abru p•  vocal intonation impo t slide: inclu rtant to•  flight/fight de•  tuning of auditory system•  heart rate•  and much more! Porges, Somatic Psychotherapy Today, Spring 2012 1(4Illustration: Wellcome Library, London
  23. Fogg Behavior Model:high Behavior = Motivation + Ability +motivation Trigger!low hard to do ability easy to do
  24. Fogg Behavior Model: B=mathigh Give kindness to self as loved onemotivation Daily self-compassion practice See yourself in everyone Increase positive social connections Create safe and supportive spaces Sing daily Connect meaningfully with humans daily Increase positive interaction with people 1 minutes of daily mindful meditation Appreciate those around you Express gratitude daily Wish all beings peacelow hard to do ability easy to do
  25. Design of One Simple Thing:Consideration of existing research:•  C. Kerr: Equanimous vs. Rumination•  B.L. Fredrickson: Positive Emotion and Physical Health•  R. Davidson: Contemplative Neuro; Impact of compassion on others•  S. Porges: Polyvagal Theory & Neural Love Code•  E. Durkheim: Le Suicide•  S. Brown: Helping behavior under conditions of closeness & compassion•  C. Sue Scott: Oxytocin, vasopressin activation in social behavior•  S. Cole: Connection, compassion and the genome•  F. Dhabhar: Role of stress in health•  K. Neff: Self-compassion practice impact on ANS•  C. Irons: Role of self-kindness in treating schizophrenia•  D. DeSteno: Implications of incidental compassion; Synchrony•  D. Keltner: Survival of the Kindest•  P. Ekman: Expressions of fiero, and familial compassion•  M. Iacoboni: Mirror Neurons•  H. Weng, Short intervention Compassion meditation•  C. Raison: Effects of Compassion impact on health & well being•  W. Osika: Lack of Compassion & childhood heart disease
  26. Prototype & Feedback examples:
  27. People want caring connection: need a trigger “happy to say something that I really “we just need the mean, but impetus to do this never say” thing we want to do” (I felt) “fulfilled...like a confession”Photo: Steve Hanna
  28. People are willing to be uncomfortable “Somehow secretly, I wished Somebody would be wishing me the same” “ ...thinking about it, using eye contact and being deliberate “...there are words that trigger made saying it more emotions I am not comfortable meaningful and more difficult” with and I am blocked when having to say them loud. Saying them from a place of sincerity helped me overcome thePhoto: Marta Santiso blockage. ”
  29. Focusing on others Happiness: Positive Reinforcement “people seemed “felt good very pleasant, to have thinking a positive positive thoughts for message for others” another really changed my state of mind, which I felt was infectious” “It filled me with Joy, Inner and Outer Smile”Photo: Greenpin Chang
  30. Compassionate thoughts/words = Super powers & Love “Felt like I had super power”* “noticed that people around “Sort of like I had a super power”* me were all being extraordinarily friendly to me...*comments from separate individualswho do not know each other I received lots of love back”Photo: Anita & Greg
  31. One Simple Thing: Participants Thoughts“I chose to tell someone I am close to that she is amazing.She hugged me, and our relationship has been veryharmonious in the weeks since. More generous andtrusting. Ive also noticed her mood soar. She seemsconfident and calmer. It feels like we both filled up ouremotional fuel tanks in that moment.I would like to continue my participation, because in thatmoment it helped me say and do and be exactly what Iwant in my life.”, ~ A.A., United States “One Simple Thing was an exciting and challenging experience. I looked forward to my little daily ‘mission’. One Simple Thing made me understand that there are emotions I am totally comfortable expressing out-loud, spontaneously while looking straight into someones eyes. It would leave me with a huge feeling of satisfaction. Yet, there are words that triggered emotions I am not comfortable with and I am blocked when having to say them. Saying them from a still place of sincerity helped me overcome the blockage. The situations that shook me out of my comfort zone opened the door to more self- exploration but also more self-compassion.  I would like to keep practicing One Simple Thing to take more steps into my ‘uncomfortable’ zones but most of all because of all the positive benefits for myself and the people around me.” ~SG, France
  32. Compassion & Kindness: Not about ‘nice’Mindfulness, pro-socialbehavior, compassion,and social connectionare foundational tohealth & well beingIntegrating thesepractices is key for theoptimal successof any healthintervention and/orbehavior designPhoto: Pietro BelliniPhoto: Xavi Talleda
  33. Compassion & Evolution “We are ... impelled to relieve the suffering of another, in order that our own painful feelings may be at the same time relived. The mere sight of suffering, independently of love, would suffice to call up in us vivid recollections and associations...” ~Darwin
  34. Compassion & Survival “Love and compassion are necessities, not luxuries. Without them humanity cannot survive.” ~His Holiness the Dalai Lama
  35. Give it a Whirl! One Simple Thing will be launching a new session before years end. If you would like to be included, you may sign up at http://bit.ly/OneSimple
  36. Thank You I welcome your thoughts and feedback Thank you for your time & attention Pamela Day Twitter: @ZibbyZ

×