Back on Track in 2021 – Part 4

Do you ever feel like you are at your limit?  When you feel like you are stuck in a fight or flight mode for far too long. We’re always on edge waiting for the next storm to blow in. We have lots of ways of expressing this feeling, and most of us are familiar with it: “I’m about to lose my mind.”  “I’m at my wit’s end.” “I don’t know what I’m doing.”  “I can’t get focused on anything.” “I just can’t take it anymore.” Sometimes when we feel that way, we just “suck it up”, and “deal with it.” Other times, we feel so stretched thin that even a slight upset sends us spiraling so far down the emotional overload path.

Then we start to feel hopeless and ask, “Is that all there is?”  “Can I expect more from my life?” “Will, I ever feel happy?”  No one is exempt from feelings of deep disappointment, regret, longing, guilt, anger, and fear.  So, what are some strategies to quiet the mind, calm our worst fears, or help us see solutions to problems?

Accessing mental health services. Sometimes our problems are bigger than overbooking appointments, and the kids spilling juice on the carpet. There are situations where we need an outside individual that we can dump our emotional overload on. There may be issues in your past that need to be dealt with. Some find relief in their practice of religion or seek help from the clergy.  These efforts to find a balance between our stress and our hopes for happiness are valuable, and I recommend them based on my own experience.  I have also found that we are able to increase the likelihood of success if we learn ways to help ourselves.  There are many well-documented studies that support the practice of mindfulness or meditation, and I have experienced the benefits, along with many of my clients. In a 2012 study, researchers compared brain images from 50 adults who meditate and 50 adults who do not meditate. Results suggested that people who practiced meditation for many years had more folds in the outer layer of the brain. This process (called gyrification) may increase the brain’s ability to process information (Meditation: In Depth, 2016).

The brain is an electrochemical organ – using electromagnetic energy to function. Electrical activity emanating from the brain is displayed in the form of brainwaves. There are five categories of these brainwaves. They range from high amplitude, low-frequency delta to low amplitude, high-frequency beta. Men, women, and children of all ages experience the same characteristic brainwaves. They are consistent across cultures and country boundaries. During meditation brain waves alter.

GAMMA – greater than 30 cycles per second – Subjective feeling states: thinking; integrated thoughts. Associated tasks & behaviors: high-level information processing, “binding”. Physiological correlations: associated with information-rich task processing.

Gamma is measured between 30 and 44 cycles per second and is the only frequency group found in every part of the brain. When the brain needs to simultaneously process information from different areas, it hypothesizes that the 40Hz activity consolidates the required areas for simultaneous processing. Good memory is associated with well-regulated and efficient 40Hz activity, whereas a 40Hz deficiency creates learning disabilities.

BETA – 13-30 cycles per second – awakening awareness, extroversion, concentration, logical thinking – active conversation. A debater would be in high beta. A person making a speech, or a teacher, or a talk show host would all be in beta when they are engaged in their work. It is generally regarded as a normal rhythm and is the dominant rhythm in those who are alert or anxious or who have their eyes open.
It is a state that most of the brain is in when we have our eyes open and are listening and thinking during analytical problem solving, judgment, decision making, processing information about the world around us.
Beta would represent overdrive or hyperdrive in our car scenario.

ALPHA – 7-13 cycles per second – relaxation time, non-arousal, meditation, hypnosis.

Good healthy alpha production promotes mental resourcefulness, aids in the ability to mentally coordinate, and enhances the overall sense of relaxation and fatigue. In this state, you can move quickly and efficiently to accomplish whatever task is at hand. When Alpha predominates most people feel at ease and calm. Alpha appears to bridge consciousness to the subconscious. Alpha has been linked to extroversion (introverts show less), creativity (creative subjects show alpha when listening and coming to a solution for creative problems), and mental work. When your alpha is within normal ranges, we tend to also experience good moods, see the world truthfully and have a sense of calmness. Alpha is one of the brain’s most important frequency to learn and use the information taught in the classroom and on the job. You can increase alpha by closing your eyes or deep breathing or decrease alpha by thinking or calculating. Alpha-Theta training can create an increase in sensation, abstract thinking, and self-control. In our car scenario, Alpha would represent neutral or idle. Alpha allows us to shift easily from one task to another.

THETA – 4-7 cycles per second – daydreaming, dreaming, creativity, meditation, paranormal phenomena, out-of-body experiences, ESP, shamanic journeys.

A person who is driving on a freeway and discovers that they can’t recall the last five miles, is often in a theta state – induced by the process of freeway driving. This can also occur in the shower or tub or even while shaving or brushing your hair. It is a state where tasks become so automatic that you can mentally disengage from them. The ideation that can take place during the theta state is often free flow and occurs without censorship or guilt. It is typically a very positive mental state.

DELTA – 1.5-4 or fewer cycles per second – deep dreamless sleep.

We increase Delta waves to decrease our awareness of the physical world. We also access information in our unconscious mind through Delta. Peak performers decrease Delta waves when high focus and peak performance are required. However, most individuals diagnosed with Attention Deficit Disorder naturally increase rather than decrease Delta activity when trying to focus. The inappropriate Delta response often severely restricts the ability to focus and maintain attention. It is as if the brain is locked into a perpetual drowsy state.

Begley (2004), “In 2004 the Dalai Lama invited scientists to his home in Dharamsala, India. They had come together to discuss one of the hottest topics in brain science: neuroplasticity. Scientists compared brain activity among volunteers who were novice meditators to that of Buddhist monks who had spent more than 10,000 hours in meditation. The task was to practice compassion meditation, generating a feeling of loving-kindness toward all beings. The test showed a dramatic increase in high-frequency brain activity called gamma waves during compassionate meditation. Thought to be the signature of neuronal activity, which knits together far-flung brain circuits, gamma waves underlie higher mental activity such as consciousness. The novice meditators showed a slight increase in gamma activity, but most monks showed extremely large increases of a sort that has never been reported before in the neuroscience literature. Suggesting that mental training can bring the brain to a greater level of consciousness.” (par.2).

Behan (2020), “Introducing a mindfulness and meditation practice during this pandemic has the potential to complement treatment and is a low-cost beneficial method of providing support with anxiety for all.” (par. 6).

How to practice mindfulness.

If you are already practicing, the following may remind you of the benefits to be realized.  If you are new to this, I hope you enjoy it and begin to realize benefits almost immediately.   There are so many ways to do this, and most of them do not involve shaving your head and staring at a wall.  So, be yourself, and make the practice do-able for you and your lifestyle.

First, start paying attention to something simple, like a leaf or a raisin or a cloud, or even your own hand.  Notice what you see about that and take note of its shape, color, texture, and even taste.  As you do this, you may notice that suddenly you are not thinking about what is bugging you.  That is the idea: to still the mind and stop it from trying to figure everything out.  By clearing the mind this way, you are unblocking the lens of the mind, seeing in a new way.  Do this for a whole minute or two at a time, trying to clear your mind from things you are to do or figure out or solve.

Then take note of the time and determine to sit quietly for a minute or two.  It is this intention to be mindful that is important, and it distinguishes the experience from, say, watching a movie quietly for 2-3 minutes!  Sit up straight, in a posture of reverence.  Either close your eyes or keep them half-closed to close out distractions. Breathe normally and put your hands on your lap where they will be still.  Now comes the fun part!

When a thought arises, visualize it as passing away, like a leaf floating downstream.  Or say to it in your mind, “Not now.”  In other words, remember the thought that you’ll attend to it later, but just now you’re busy clearing things out of your mind.  Trust me, you WILL have thoughts!  But the more you practice gently reminding them to come back later, the more your brain will build the power to control your fears, anxieties, and depressions.  You will find your body relaxing and a feeling of calm will come to you that you can carry into your day.

Manifest in the Midwest

References

Behan, C. (2020). The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Irish Journal of Psychological Medicine, 37(4), 256-258. doi:10.1017/ipm.2020.38

Begley, S. (2004). Scans of Monks’ brains show meditation alters structure, functioning. Wall Street Journal, 5 November 2004.

Meditation: In Depth. (2016, April). NCCIH. https://www.nccih.nih.gov/health/meditation-in-depth