Another GREAT Post from my friend, the genius neuroscience expert, Mark Waldman: PRACTICE SELF-NURTURANCE: Hundreds of studies show that self-criticism is emotionally and neurologically destructive. But how do you practice self-love? Oddly, there’s not much written on it. Thanks, in part, to the work of Jaak Panksepp, you can construct simple experiential exercises that will stimulate the “care” circuit in your brain. There are many cognitive tricks, but few physical techniques. Here’s one that is supported by neuroscience: Self-touch. Slowly stroking your hands stimulates self-awareness, and the slower you move your fingers across your fingertips and palms, the more the worry centers in your frontal lobes turn off. Try this: stroke your fingertips for 60 seconds. Then stroke toward your wrist so slowly that it takes a full minute to complete. Notice how it brings you into the present moment, where your busy mind calms down. Oxytocin is released, and physical pain will even decrease. Now slowly explore the front and back sides of your forearm. This turns off the negative emotional centers in your brain. Notice the different sensations when you touch lightly or heavily (which stimulates your bodily sense of self in the world). Now explore other forms of sensate awareness: squeeze your arms; slowly rub your chest, gently massage your belly, cradle your head in your hands, and slowly run your fingers from the top of your head to the tip of your toes (take 5 minutes doing this so that you can really become aware of your “sense-sational” body. Try psychologist Kristin Neff’s self-compassion exercise: “when you’re feeling tense, upset, sad, or self-critical, try giving yourself a warm hug, tenderly stroking your arm or face, or gently rocking your body.” Most important, whenever you feel upset, or catch yourself worrying, gently stroke the palms of your hands. You can use this strategy if you feel nervous in a meeting, and the neurological mechanism is simple: you cannot feel pleasure and worry at the same time! But don’t be surprised at your unconscious unwillingness to use this strategy when you feel upset. Notice the resistance, and force yourself to do a little self-nurturance anyway!
Posted on: Mon, 26 May 2014 21:13:06 +0000
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