26. October 2011 by John Schinnerer.

For years, I’ve been teaching clients simple frameworks to manage the emotional mind. These frameworks have to be accessible within 1/3rd of a second, before the emotional mind hijacks the rational mind.

A powerful example of this is the framework developed by Phillip Zimbardo at Stanford regarding time perspectives and valence, which is a fancy way of saying that our attention can take you certain places - internal (e.g., monitoring your heart rate, your thoughts) or external (e.g., the room you are in, the people you are with); past, present or future; and/or positive or negative emphasis.

From Ken Pope’s excellent newsletter…

*CNS Neuroscience & Therapeutics* has scheduled an article for publication in a future issue: “Treating Major Depression by Creating Positive Expectations for the Future: A Pilot Study for the Effectiveness of Future-Directed Therapy (FDT) on Symptom Severity and Quality of Life.”

The authors are Jennice S. Vilhauer, Sabrina Young, Chanel Kealoha, Josefine Borrmann, Waguih W. IsHak, Mark H. Rapaport, Narineh Hartoonian, & Jim Mirocha.

Here’s the abstract:

[begin excerpt]

Introduction: This nonrandomized pilot study assesses the efficacy of a new future-oriented form of therapy, known as future-directed therapy (FDT), as a treatment for patients with Major Depressive Disorder (MDD) in a naturalistic hospital-based outpatient psychiatry clinic. The study measured symptom severity of depression and anxiety, in addition to quality of life pre- and posttreatment.

Aims: The study examined a new manualized treatment designed to help people anticipate a more positive future. The intervention consists of twenty 90-min group sessions administered twice a week over 10 weeks. The intervention was compared to depressed patients in the same clinic who enrolled in traditional cognitive-based group psychotherapy. Sixteen patients with MDD completed the FDT intervention as part of their outpatient treatment for depression. Seventeen patients with MDD participated in treatment as usual (TAU) cognitive-based group therapy. The Quick Inventory of Depressive Symptoms, the Beck Anxiety Inventory, and the Quality-of-Life Enjoyment and Satisfaction Questionnaire short form, self-report instruments were administered prior to and immediately after the completion of therapy.

Results: Patients treated with FDT demonstrated significant improvements in depression (P= 0.001), anxiety (P= 0.021) and quality of life (P= 0.035), and also reported high satisfaction with the therapy. Compared to the TAU group, patients treated with FDT showed greater improvements in depressive symptoms (P= 0.049).

Conclusions: FDT may have the potential of becoming an additional treatment option for patients with MDD.

[end excerpt]

On the Cedars-Sinai (where the research was conducted) web site there was the following additional information:

[begin Cedars-Sinai info]

Patients with major depression do better by learning to create a more positive outlook about the future, rather than by focusing on negative thoughts about their past experiences, researchers at Cedars-Sinai say after developing a new treatment that helps patients do this.

While Major Depressive Disorder patients traditionally undergo cognitive-behavior therapy care that seeks to alter their irrational, negative thoughts about past experiences, patients who were treated with the newly-developed Future-Directed Therapy(TM) demonstrated significant improvement in depression and anxiety, as well as improvement in overall reported quality of life, the researchers found.

Results were published recently in the peer-reviewed journal CNS Neuroscience & Therapeutics.

“Recent imaging studies show that depressed patients have reduced functioning in the regions of the brain responsible for optimism,” said Jennice Vilhauer, PhD, study author and clinical director of Adult Outpatient Programs for the Cedars-Sinai Department of Psychiatry and Behavioral Neurosciences. “Also, people with depression tend to have fewer skills to help them develop a better future. They have less ability to set goals, problem solve or plan for future events.”

According to the U.S. Centers for Disease Control and Prevention, an estimated one in 10 American adults meet the diagnostic criteria for depression.

Anand Pandya, MD, interim chair of Cedars-Sinai’s Department of Psychiatry and Behavioral Neurosciences, said, “Future-Directed Therapy is designed to reduce depression by teaching people the skills they need to think more positively about the future and take the action required to create positive future experiences.  This is the first study that demonstrates this intervention intended to increase positive expectations about the future can reduce symptoms of Major Depressive Disorder.”

When people talk only about the negative aspects of their lives, it causes them to focus more attention on what makes them unhappy, Vilhauer said.

“Talking about what makes you unhappy in life doesn’t generate the necessary thinking patterns or action needed to promote a state of thriving and create a more positive future,” Vilhauer said.  “Future-Directed Therapy helps people shift their attention constructing visions of what they want more of in the future and it helps them develop the skills that they will need to eventually get there.”

In the study conducted at Cedars-Sinai, 16 adult patients diagnosed with Major Depressive Disorder attended future-directed group therapy sessions led by a licensed psychologist twice a week for 10 weeks.  Each week, patients read a chapter from a Future-Directed Therapy manual and completed worksheets aimed at improving certain skills, such as goal-setting.  Another group of 17 patients diagnosed with depression underwent standard cognitive group therapy. The study team measured the severity of depression and anxiety symptoms, and quality of life before and after treatment, using the Quick Inventory of Depressive Symptoms, the Beck Anxiety Inventory, and the Quality-of-Life Enjoyment and Satisfaction Questionnaire short form.

Results include:

Patients in the Future-Directed Therapy group experienced on average a 5.4 point reduction in their depressive symptoms on the Quick Inventory of Depressive Symptoms scale, compared to a two point reduction in the cognitive therapy group.

Patients in the Future-Directed Therapy group on average reported a 5.4 point reduction in anxiety symptoms on the Beck Anxiety Inventory, compared to a reduction of 1.7 points in the cognitive therapy group.

Patients in the Future-Directed Therapy group reported on average an 8.4 point improvement in their self-reported quality of life on the Quality of Life Enjoyment and Satisfaction scale, compared to a 1.2 point improvement in the cognitive therapy group.

[end Cedars-Sinai info]

The author note provides the following contact information: Jennice Vilhauer, Ph.D., Cedars-Sinai Medical Center, Department of Psychiatry and Behavioral Neurosciences, 8730 W. Alden Drive, Thalians W-101, Los Angeles, CA, USA. Tel.: +(310) 423-2620; Fax: +(310) 423-0114; E-mail:

<vilhauerj@cshs.org>.

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7. May 2011 by John Schinnerer.

Brene’ Brown is my new hero(ine). You must check out this fantastic talk she did at TED in 2010.

I’m currently ordering numerous copies of her recent book, The Gifts of Imperfection, for all the mothers I know for Mother’s Day.

Emminently readable, vastly significant and life-changing.

If you’d like a FREE copy of my award-winning book, Guide to Self: The Beginner’s Guide to Managing Emotion and Thought, simply go to www.GuideToSelf.com, click on the yellow book icon on the left side of the page and enter your name and email address.

Have a relaxing Mother’s Day!

To life, love and laughter,

John Schinnerer, Ph.D.
Founder Guide to Self, Inc.
Award-winning author and blogger
Anger management coach
http://webangermanagement.com

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18. April 2011 by John Schinnerer.

I have a number of angry, male, teenage clients who use ecstasy, or thizz (which is a combination of ecstasy and PHP/cocaine/meth).  I’m always on the lookout for new studies that highlight the physical, cognitive and emotional effects drugs have on people. Yesterday, I found out about a brand new study from www.ScienceDaily.com.

Ecstasy (Thizz, MDMA) Seems Prevalent in Danville, CA

‘ScienceDaily (Apr. 15, 2011) — Long term users of the popular recreational drug ecstasy (MDMA) risk structural brain damage, suggests preliminary research published online in the Journal of Neurology, Neurosurgery and Psychiatry.

Other research has suggested that people who use ecstasy develop significant memory problems, so the Dutch researchers wanted to find out if there was any clinical evidence of structural changes in the brain to back this up.

They focused on the hippocampus, which is the area of the brain responsible for long term memory.

They measured the volume of the hippocampus using MRI scans in 10 young men in their mid 20s who were long term users of ecstasy and seven of their healthy peers in their early 20s with no history of ecstasy use.

Although the ecstasy group had used more amphetamine and cocaine than their peers, both sets of young men had used similar amounts of recreational drugs, bar ecstasy, and drank alcohol regularly.

The ecstasy group had not been using on average for more than two months before the start of the study, but had taken an average of 281 ecstasy tablets over the preceding six and a half years.

The MRI scans showed that hippocampal volume in this group was 10.5% smaller than that of their peers, and the overall proportion of grey matter was on average 4.6% lower, after adjusting for total brain volume.

This indicates that the effects of ecstasy may not be restricted to the hippocampus alone, say the authors

“Taken together, these data provide preliminary evidence suggesting that ecstasy users may be prone to incurring hippocampal damage, following chronic use of this drug,” they write.

They add that their findings echo those of other researchers who have reported acute swelling and subsequent atrophy of hippocampal tissue in long term ecstasy users.

And they point out: “Hippocampal atrophy is a hallmark for diseases of progressive cognitive impairment in older patients, such as Alzheimer’s disease.”‘

…..

It’s my deep-seated belief based on experience and a pretty good  (really, just pretty good, memory is NOT my strength!) understanding of the literature that most substance use is a means to escape the emotional mind - feelings such as ennui, embarrassment, anger, frustration, anxiety, depression, loneliness, alienation, excitement, disappointment, and heartache. One of the problems with ecstasy, or MDMA, is that it changes the way in which the brain perceives pleasure. Over time, the brain loses the ability to perceive pleasure without the addition of ecstasy. Without the ability to feel pleasure, chonic ex users lose the ability to ‘approach’ things they desire and increasingly ‘avoid discomfort.’

Lacking the ability to approach things they desire means that fulfilling activities are non-existent. So goal-setting and, more importantly, goal achievement, a major source of meaning and personal satisfaction, do not happen.

On the bright side, research has shown that the brain can recover rapidly, creating new neurons and new pathways. Changes in the brain occur every minute of every day. Your brain is always growing, developing, learning, and recreating itself!

My goal is to help you realize where you are, what you are missing (the hardest part), and to take small steps in a constructive, meaningful direction.

This is done through teaching tools such as self-forgiveness, mindfulness (sounds weak but is tremendously powerful), compassion, challenging catastrophic thinking, reframing, best possible self and more. By layering these tools one atop the other, there is a cumulative, additive effect wherby my clients become less filled with negative emotions (e.g., anger, guilt, anxiety, sadness) and more open to positive emotions (e.g., curiosity, awe, hope, courage, pride, and contentment).

All the best,
John Schinnerer, Ph.D.

Founder, Guide to Self, Inc.

If you are interested in finding out more, you can download a FREE copy of John’s award-winning book, Guide to Self: The Beginner’s Guide to Managing Emotion and Thought. It is awesome! Just visit, www.GuideToSelf.com click on the picture of the yellow book on the left side of the screen and enter your name and email address in the required fields. This will also give you access to a bunch of free anger management online video classes. What could be better in this day and age of falling economies, changing breadwinner roles, and political correctness and incorrect polititicians?!

Also, be sure to check out John’s offering on the latest proven tools for anger management at http://webangermanagement.com.

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2. March 2011 by John Schinnerer.

I’m a big fan of the work of Todd Kashdan. So when a new study comes out by him, I sit up and take notice. Here is the latest one from ScienceDaily.com…

Being ‘Mindful’ Can Neutralize Fears of Death and Dying

ScienceDaily (Feb. 28, 2011) — Death can be terrifying. Recognizing that death is inescapable and unpredictable makes us incredibly vulnerable, and can invoke feelings of anxiety, hatred and fear. But new research by George Mason University psychology professor Todd Kashdan shows that being a mindful person not only makes you generally more tolerant and less defensive, but it can also actually neutralize fears of dying and death.

“Mindfulness is being open, receptive, and attentive to whatever is unfolding in the present moment,” says Kashdan. In his latest research, Kashdan and his colleagues wanted to find out if mindful people had different attitudes about death and dying.

“Generally, when reminded of our mortality, we are extremely defensive. Like little kids who nearly suffocate under blanket protection to fend off the monster in the closet, the first thing we try to do is purge any death-related thoughts or feelings from our mind,” says Kashdan.

“On the fringes of this conscious awareness, we try another attempt to ward off death anxiety. We violently defend beliefs and practices that provide a sense of stability and meaning in our lives.”

Kashdan says this practice often has an ugly side — intolerance and abuse. “When people are reminded that death is impending, their racist tendencies increase,” he says. In a series of experiments conducted by the University of Missouri-Columbia, for example, white people asked to read about a crime committed by another person give harsher penalties for black compared with white defendants after being reminded of their mortality.

Kashdan wondered what might prevent these defensive, intolerant reactions from occurring. In a recent study published in the Journal of Personality and Social Psychology, he and his colleagues looked at what might happen when mindfulness and the terror of death collide.

“A grudge match between humanity and death,” says Kashdan.

If mindful people are more willing to explore whatever happens in the present, even if it uncomfortable, will they show less defensiveness when their sense of self is threatened by a confrontation with their own mortality?

Based on the results of 7 different experiments, the answer appears to be yes. When reminded about their death and asked to write about what will happen when their bodies decompose (in grisly detail), less mindful people showed an intense dislike for foreigners that mention what’s wrong with the United States (pro-U.S. bias), greater prejudice against black managers who discriminated against a white employee in a promotion decision (pro-white bias), and harsher penalties for social transgressions such as prostitution, marital infidelities, and drug use by physicians that led to surgical mishaps.

Across these various situations, on the contrast, mindful people showed a lack of defensiveness toward people that didn’t share their worldview. Mindful people were diplomatic and tolerant regardless of whether they were prompted to think about their slow, systematic decline toward obliteration.

“What we found was that when asked to deeply contemplate their death, mindful people spent more time writing (as opposed to avoiding) and used more death-related words when reflecting on the experience. This suggests that a greater openness to processing the threat of death allows compassion and fairness to reign. In this laboratory staged battle, mindfulness alters the power that death holds over us,” Kashdan says.

Guide To Self:

The Beginner’s Guide to Managing Emotion

For your free copy of the award-winning self-help book, Guide To Self: The Beginner’s Guide to Managing Emotion and Thought, simply visit my website at www.GuideToSelf.com, click on the yellow book icon and enter your name and email for an instant PDF copy of the user manual for the mind. This book teaches anger management tools, anxiety management tips, stress management techniques, as well as proven tools to cultivate more positive emotions in your life!

To life, love and laughter,

John Schinnerer, Ph.D.

Founder Guide To Self, Inc.

Award-winning author and blogger

Online Anger Management Help at my new blog on the Positive Psychology of Anger Management: WebAngerManagement.com

Story Source:
The above story is reprinted (with editorial adaptations by ScienceDaily staff) from materials provided by George Mason University.
________________________________________
Journal Reference:
1. Christopher P. Niemiec, Kirk Warren Brown, Todd B. Kashdan, Philip J. Cozzolino, William E. Breen, Chantal Levesque-Bristol, Richard M. Ryan. Being present in the face of existential threat: The role of trait mindfulness in reducing defensive responses to mortality salience.. Journal of Personality and Social Psychology, 2010; 99 (2): 344 DOI: 10.1037/a0019388

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25. January 2011 by John Schinnerer.

Mindfulness is a 2500-year-old practice that focuses on the nonjudgmental awareness of thoughts, feelings, sensations and state of mind. Mindfulness is a staple of many positive psychology programs due to it’s wide-ranging positive health benefits. Mindfulness has been shown to be significantly helpful in reducing symptoms of depression, anger, anxiety, obsessive-compulsive disorder and even speeds the healing of physical ailments such as psoriasis. Mindfulness rests on a mountain of research spanning over 30 years demonstrating its effectiveness in such areas.

Most recently, active participation in an 8-week mindfulness program was shown to make noticeable physical changes in brain areas associated with memory, sense of self, empathy and stress. In a new study coming out in the January 30 issue of Psychiatry Research: Neuroimaging, spearheaded  by Massachusetts General Hospital (MGH) researchers share the results of their study, the first ever to demonstrate mindfulness-produced improvements over an 8-week period in the brain’s grey matter.

Mindfulness - One of the Best Tools Available for Stress, Anxiety, Anger & Depression

“Although the practice of mindfulness is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that mindfulness also provides cognitive and psychological benefits that persist throughout the day,” says Sara Lazar, PhD, of the MGH Psychiatric Neuroimaging Research Program, the study’s lead author.

Prior studies found structural differences between the brains of experienced mindfulness practitioners and individuals with no history of mindfulness, with thickening of the cerebral cortex in areas associated with awareness and emotional intelligence. But those studies were unable to conclude that those differences were truly produced by the practice of mindfulness.

In this study, magnetic resonance images were taken of the brains of sixteen (16) participants two weeks before and after they took part in the 8-week Mindfulness-Based Stress Reduction (MBSR) Program at the University of Massachusetts Center for Mindfulness. In addition to weekly meetings that included the practice of mindfulness — which focuses on nonjudgmental awareness of thoughts, feelings and sensations — participants received audio files to use for daily guided mindfulness practice. Participants tracked the amount of time they practiced mindfulness each day. A set of MRI brain images were also taken of a control group of people who did not practice mindfulness over the same 8-week period.

Mindfulness group participants spent an average of 27 minutes daily practicing mindfulness exercises. Their answers to a mindfulness questionnaire showed significant improvements in mindfulness and meta-cognition compared with pre-study responses.

Physical Changes In Brain Due to Mindfulness Practice

The analysis of brain images found increased grey-matter density in the hippocampus, which is associated with new learning and long-term memory, as well as in brain regions associated with self-awareness and empathy.

Decrease in Stress & the Amygdala

Those who reported a decrease in stress also had a decrease in grey-matter density in the amygdala, which is associated with the presence of anxiety, depression and stress. Interestingly, no such changes were seen in the control group, indicating that the brain changes were not a result of the inevitable passage of time.

“It is fascinating to see the brain’s plasticity and that, by practicing mindfulness, we can play an active role in changing the brain and can increase our well-being, reduce stress and quality of life.” says Britta Hölzel, PhD, first author of the paper and a research fellow at MGH and Giessen University in Germany. “Other studies in different patient populations have shown that mindfulness can make significant improvements in a variety of symptoms, and we are now investigating the underlying mechanisms in the brain that facilitate this change.”

John Schinnerer, Ph.D., Founder of Guide to Self, Inc.

John Schinnerer, Ph.D. is in private practice in Danville, CA teaching clients the latest tools to manage emotions such as anger, anxiety and depression. Using positive psychology, he helps clients achieve happy, thriving, meaningful lives. He graduated summa cum laude from U.C. Berkeley with a Ph.D. in educational psychology. John hosted over 200 episodes of Guide To Self Radio, a prime time radio show on positive psychology, in the San Francisco Bay Area.   He wrote the award-winning book, ‘Guide To Self: The Beginner’s Guide To Managing Emotion and Thought.’ He sits on the Advisory Board of PsychCentral.com, one of the top psychology sites on the web. He may be reached via email at John@GuideToSelf.com.  His award-winning blog on positive psychology, Shrunken Mind is at http://drjohnblog.guidetoself.com. His newest blog on positive psychology and anger management can be found at http://webangermanagement.com.
Story Source:
The above story is reprinted from materials provided by Massachusetts General Hospital.

Journal Reference:
1. Britta K. Hölzel, James Carmody, Mark Vangel, Christina Congleton, Sita M. Yerramsetti, Tim Gard, Sara W. Lazar. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 2011; 191 (1): 36 DOI: 10.1016/j.pscychresns.2010.08.006

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