5 Practical Brain Based Strategies to Greatly Reduce Stress

5 Practical Brain Based Strategies to Greatly

Reduce Stress

Jason S Quintal PhD, LCSW

5460 Lena Road, Suite 103

Bradenton, FL 34211 (941) 907-‐‑0525

www.DrQuintal.com [email protected]

© Copyright, 2016, Doctor Q Inc. -Overdurfing 1

Neuroplasticity

What you experience in life, on purpose or not, creates PHYSICAL changes in your brain. This is called Neuroplasticity. The neural networks in your brain are like the muscles in your body; the more you exercise them, the bigger, stronger, more sensitive, and efficient they become.

Paying attention to any specific neural connection keeps the associated circuitry open and dynamically alive. Rapid, repeated observations not only stabilize transient chemical links (Quantum Zeno Effect), but eventually, can alter physical changes in the brain’s structure. -‐‑ Stapp and Schwartz 2005

Neurons that fire together tend to wire together

Your brain is constantly re-‐‑wiring itself

Everyone’s brains are wired differently

Your brain is an organ. It is physical. It is different from “mind” which is attention and intention, both of which are non-‐‑physical. The non-‐‑physical can change the physical. (Brain is different than you) -‐‑John Overdurf

Is self-‐‑control / willpower a limited resource? A growing body of research shows that resisting repeated temptations takes a mental toll. Some experts liken

willpower to a muscle that can get fatigued from overuse. –Job, 2010

Attention and Focus stabilizes brain circuitry


Neuroscience of Transformation Nervous System

“Part”-‐‑Neural network with sufficient functional boundary thresholds that it remains largely dis-‐‑integrated from the rest of the nervous system.

When enough other neural networks are lit-‐‑up at the same time as the neural network associated with the problem, neuroplasticity occurs: the problem loses its definition which allows for a free flow of communication with the rest of the nervous system

Original neural network loses definition

And is now connected to new neural networks

In this sense it doesn’t have to matter whether the new neural nets are “meaningful”, just that they are lit-‐‑up as the same time as the problem, so neuroplasticity can occur. The brain will re-‐‑interpret the new combinations of neural connections to create meaning.


The Brain

The Human Brain is a complicated super computer that has three separate operating systems.

Reptilian Brain: Avoid threats to survive. Brain stem and related areas.

Animal Brain: Approach opportunities. Cerebral cortex and limbic system.

Intellectual Brain: Attach to others. Neocortex and prefrontal areas The problem is that each operating system was developed independently and during different time periods. The systems are not well integrated and they are prone to error (human stressors are different than the ones animals encounter) and the oldest system (reptilian) takes over in the midst of stress.

Your fight / flight system was only designed to be active for a minute or two, not for long periods of time. Continuous release of adrenaline and cortisol can cause one to be overwhelmed.

High Emotion = Low Intelligence


The Three Brains & The Vagus Nerve

Vagus Nerve -‐‑Stephen Porges, PhD, Polyvagal theory • Evolved with the development of Head Brain. • Connects Gut, Heart and Head Brain • Within the Brain it connects reptilian, mammalian and primate brains • It is stimulated by:

1. Dropping the jaw 2. Deep Breathing

Head Brain (Cephalic Brain 50-‐‑100 billion neurons) Dopamine • Cognition • Sensory Perception • Imagination/symbolism • Meaning-‐‑making

Heart Brain (Cardiac Brain 40 million neurons) Oxytocin • Emotion • Relational • Values

Gut Brain (Enteric Brain 400 million neurons) Serotonin • Self-‐‑Preservation • Core Identity • Traction/Mobilization


Trance…Forming Fear -‐‑John Overdurf

Most of the elements below are designed to transform fear and other sympathetic states –which are usually at least part of most presenting issues. The idea here is to use levers that affect the lower centers of the brain to short-‐‑circuit the biochemistry of fear. These brain based leverage points are some of the easiest ones to use with a little bit of practice.

Jaw Drop Stimulates vagus nerve to shift breathing (undoes freezing response)

Relax tongue Stimulates satiation response -‐‑parasympathetic nervous system Diminishes self talk

Deep Breathing 1:2 ratio Stimulates brain stem Pushes out Co2 to increase oxygen for higher cortical processing

Peripheral Vision/Spacious Awareness Stimulates both brain stem/prefrontal cortex to dampen amygdala (amplifier of states)

Self-moving and object of attention still frame Shifts impulse from central to basal nucleus of amygdala, which reverses freezing response.


Exercise supercharges brainpower: To improve your cognitive skills and emotional state –MOVE! Our brains were built for walking. Our brains evolved the most when we were walking 12 miles a day.

We are producing 500-‐‑1000 stems cells in our hippocampus everyday. BDNF (Brain Derived Neurotropic Factor), which is released when we exercise, converts these stem cells into adult neurons. –John Medina Brain Rules

Get a tracking device and plan to get 10,000 steps or more in a day.

Sleep

Sleep-‐‑the biggest stress buster: Each night when you sleep the first few hours are dedicated more to physical restoration and the last few hours are dedicated to emotional well-‐‑being and consolidation of new learning. Get sufficient rest.

Tips for improving your quality of sleep: • Avoid caffeine after noon, • Use the bedroom for sleep and sex only • Eliminate electronics and clutter • Avoid alcohol • Keep a regular sleep schedule • Create a power down ritual • Utilize brain based leverage points • Keep your bedroom quiet, cool and dark


Meditate

Meditate–reset the stress response: Heart centered breathing to create coherence between heart and brain. –HeartMath

• Ratio: Count of 5 inhale –count of 5 exhale • Focus of attention: feel as if breathing in and out of heart area • Rhythmical and smooth • Utilize brain based leverage points

Change your State

Change your State Change your Mood: A person’s state affects every other part of their experience of life, and every state can be influenced, changed or affected. There are three main inputs making up a person’s state: physiology, biochemistry and neurology.

• Physiology looks at our breathing, stance, dress and movement. • Biochemistry looks at what cocktail of chemicals are running around the

blood stream, the way food affects mood, disease and medication. • Neurology looks at beliefs, perceptions, neuroplasticity and the

unconscious mind.

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5 Practical Brain Based Strategies to Greatly Reduce Stress