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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28. November 2010 by John Schinnerer.

In high school, I had a negative soccer coach. The experience was so demeaning and infuriating, it caused me to turn my back on the sport I loved for 15 years. While I could have played at a Div II college, I chose to do other things. After having my own sons and agreeing to coach their teams, I finally got past the experience. Now I try to share with young athletes, ’Don’t let a bad coach (or PE teacher) ruin a sport you love. Your passion for the sport is the critical component.’

From ScienceDaily.com…

Negative Phys Ed Teacher Can Cause a Lifetime of Inactivity

ScienceDaily (Jan. 7, 2010) — Humiliation in physical education class as a child can turn people off fitness for good, according to a University of Alberta researcher.

Dejected Kobe Bryant

 

Billy Strean, a professor in the U of A’s Faculty of Physical Education and Recreation, says a negative lifelong attitude towards physical activity can be determined by either a good or a bad experience, based on the personal characteristics of the coach or instructor. For example, negative experiences may come from a teacher who has low energy, is unfair and/or someone who embarrasses students.

During his research, Strean heard from individuals who opened up about negative experiences with coaches and instructors, some from many years ago.

One study participant wrote, “I am a 51-year-old-woman whose childhood experiences with sports, particularly as handled in school, were so negative that even as I write this my hands are sweating and I feel on the verge of tears. I have never experienced the humiliation nor felt the antipathy toward any other aspect of life as I do toward sports.”

Strean hopes to raise awareness of such experiences so those who instruct children in sport will realize they have the ability to create either a fun and playful experience or an experience of humiliation.

Strean has tips for coaches and teachers, including putting attention on fun, connecting with friends and learning, and, until kids enter their teens, minimizing attention on outcomes.

Strean also found study participants had better experiences from minimally organized games such as street hockey, compared to the more organized activities. He suggests adults try not to over-organize sports and allow the children to explore sporting activities on their own, with minimal rules and no scorekeeping.

Strean’s research was recently published in Qualitative Research in Sport and Exercise.

The above story is reprinted (with editorial adaptations by ScienceDaily staff) from materials provided by University of Alberta, via EurekAlert!, a service of AAAS.

University of Alberta (2010, January 7). Negative phys ed teacher can cause a lifetime of inactivity. ScienceDaily. Retrieved November

To life, love and laughter,

John Schinnerer, Ph.D.

Founder of Guide to Self, Inc.

Free online anger management course blog: http://drjohnblog.wordpress.com.

Free PDF of John’s award-winning self-help book available at http://www.GuideToSelf.com

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14. October 2010 by John Schinnerer.

From ScienceDaily…

ScienceDaily (Sep. 27, 2010) — A star golfer misses a critical putt; a brilliant student fails to ace a test; a savvy salesperson blows a key presentation. Each of these people has suffered the same bump in mental processing: They have just choked under pressure.

It’s tempting to dismiss such failures as “just nerves.” But to University of Chicago psychologist Sian Beilock, they are preventable results of information logjams in the brain. By studying how the brain works when we are doing our best — and when we choke — Beilock has formulated practical ideas about how to overcome performance lapses at critical moments.

“Choking is suboptimal performance, not just poor performance. It’s a performance that is inferior to what you can do and have done in the past and occurs when you feel pressure to get everything right,” said Beilock, an associate professor in psychology.

Preventing choking in sports Some of the most spectacular and memorable moments of choking occur in sports when the whole world is watching. Many remember golfer Greg Norman’s choke at the 1996 U.S. Masters. Norman had played brilliantly for the first three days of the tournament, taking a huge lead. But on the final day, his performance took a dive, and he ended the Masters five shots out of first place.

Choking in such cases happens when the polished programs executed by the brains of extremely accomplished athletes go awry. In “Choke,” Beilock recounts famous examples of these malfunctions in the context of brain science to tell the story of why people choke and what can be done to alleviate it.

Thinking too much about what you are doing, because you are worried about losing the lead (as in Norman’s case) or worrying about failing in general, can lead to “paralysis by analysis.” In a nutshell, paralysis by analysis occurs when people try to control every aspect of what they are doing in an attempt to ensure success.

Unfortunately, this increased control can backfire, disrupting what was once a fluid, flawless performance.

“My research team and I have found that highly skilled golfers are more likely to hole a simple 3-foot putt when we give them the tools to stop analyzing their shot, to stop thinking,” Beilock said. “Highly practiced putts run better when you don’t try to control every aspect of performance.” Even a simple trick of singing helps prevent portions of the brain that might interfere with performance from taking over, Beilock’s research shows.

Preventing choking on tests and in business The brain also can work to sabotage performance in ways other than paralysis by analysis. For instance, pressure-filled situations can deplete a part of the brain’s processing power known as working memory, which is critical to many everyday activities.

Beilock’s work has shown the importance of working memory in helping people perform their best, in academics and in business. Working memory is lodged in the prefrontal cortex and is a sort of mental scratch pad that is temporary storage for information relevant to the task at hand, whether that task is doing a math problem at the board or responding to tough, on-the-spot questions from a client. Talented people often have the most working memory, but when worries creep up, the working memory they normally use to succeed becomes overburdened. People lose the brain power necessary to excel.

One example is the phenomenon of “stereotype threat.” This is when otherwise talented people don’t perform up to their abilities because they are worried about confirming popular cultural myths that contend, for instance, that boys and girls naturally perform differently in math or that a person’s race determines his or her test performance.

Beilock’s research is the basis of her new book, “Choke: What the Secrets of the Brain Reveal About Getting it Right When You Have To,” published Sept. 21 by Simon and Schuster, Free Press.

In Choke, Beilock describes research demonstrating that high-achieving people underperform when they are worried about confirming a stereotype about the racial group or gender to which they belong. These worries deplete the working memory necessary for success. The perceptions take hold early in schooling and can be either reinforced or abolished by powerful role models.

In one study, researchers gave standardized tests to black and white students, both before and after President Obama was elected. Black test takers performed worse than white test takers before the election. Immediately after Obama’s election, however, blacks’ performance improved so much that their scores were nearly equal with whites. When black students can overcome the worries brought on by stereotypes, because they see someone like President Obama who directly counters myths about racial variation in intelligence, their performance improves.

Beilock and her colleagues also have shown that when first-grade girls believe that boys are better than girls at math, they perform more poorly on math tests. One big source of this belief? The girls’ female teachers. It turns out that elementary school teachers are often highly anxious about their own math abilities, and this anxiety is modeled from teacher to student. When the teachers serve as positive role models in math, their male and female students perform equally well.

Meditation and practice can help Even when a student is not a member of a stereotyped group, tests can be challenging for the brightest people, who can clutch if anxiety taps out their mental resources. In that instance, relaxation techniques can help.

In tests in her lab, Beilock and her research team gave people with no meditation experience 10 minutes of meditation training before they took a high-stakes test. Students with meditation preparation scored 87, or B+, versus the 82 or B- score of those without meditation training. This difference in performance occurred despite the fact that all students were of equal ability.

Stress can undermine performance in the world of business, where competition for sales, giving high-stakes presentations or even meeting your boss in the elevator are occasions when choking can squander opportunities.

Practice helps people navigate through these tosses on life’s ocean. But, more importantly, practicing under stress — even a moderate amount — helps a person feel comfortable when they find themselves standing in the line of fire, Beilock said. The experience of having dealt with stress makes those situations seem like old hat. The goal is to close the gap between practice and performance.

A person also can overcome anxiety by thinking about what to say, not what not to say, said Beilock, who added that staying positive is always a good idea.

“Think about the journey, not the outcome,” Beilock advised. “Remind yourself that you have the background to succeed and that you are in control of the situation. This can be the confidence boost you need to ace your pitch or to succeed in other ways when facing life’s challenges.”

University of Chicago (2010, September 27). Psychologist shows why we ‘choke’ and how to avoid it. ScienceDaily. Retrieved October 13, 2010, from http://www.sciencedaily.com¬ /releases/2010/09/100925120110.htm

Mindfulness, meditation, stres management techniques, realistic optimism, resiliency, self-compassion, forgiveness, nonattachment are all examples of tools that are learnable and can be used to improve performance in business and in sports. These tools can be used to improve academic performance as well as satisfaction with life.

For a FREE copy of John’s award-winning self-help book that discusses all of these topics in depth, visit www.GuideToSelf.com and click on the yellow book icon on the left side of the page. In exchange for your email address and name, you will be granted instant access to your very own PDF copy of this invaluable book. Check it out now. It won’t take more than 90 seconds of your time.

All the best,

John Schinnerer, Ph.D.

Founder Guide to Self

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22. July 2010 by John Schinnerer.

Hi! My name is John Schinnerer, Ph.D. I have spent the past 20 years seeking the best, proven tools to turn UP the volume on happiness along with ways to turn DOWN the volume on negative emotions. All this leads to greater happiness and much more success.Studies have shown that success follows happiness, NOT the other way around. People LIKE to be around folks who are happy. They flock to them. Then, happy people are provided with more opportunities - in business, in relationships, and in wealth.

If you would like to be happier, I’m offering my award-winning book on happiness “Guide to Self” for FREE in pdf format. Just visit my site at Guidetoself.com. In exchange for your name and email, I will grant you instant access to the eBook! No catch. No obligation.Take the plunge! You’ll be happy you did!

John Schinnerer, Ph.D. is in private practice teaching men anger management & the latest ways to deal with destructive negative emotions. He also helps men discover happier, more meaningful lives. His Ph.D. is from U.C. Berkeley. John is Founder of Guide To Self, a company that coaches men to happiness and success. He wrote the award-winning, “Guide To Self: The Beginner’s Guide To Managing Emotion and Thought” and his blog, Shrunken Mind, was named top 3 in positive psychology (http://drjohnblog.guidetoself.com).Follow me on Twitter at http://twitter.com/@johnschin
Check out my new video blog on Real Men, Real Happiness at http://drjohnsblog.wordpress.com!
YouTube Channel at http://www.youtube.com/user/jschinnerer

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15. July 2010 by John Schinnerer.

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

What one single trait has been found to be healthier than self-esteem? Which trait has been shown to lead to more resiliency than self-esteem? What trait turns down the volume on negative emotions like guilt and self-loathing following a huge mistake?

Self-Esteem Is NOT the Answer We Thought It Was

For decades, experts in the United States have been obsessed with self-esteem.  For so long, experts thought if they could just make people feel good about themselves, it would solve family problems, societal problems and psychological problems.  For example, if you search the phrase ‘self-esteem’ on Google Scholar, over 300,000 studies come up. Experts created programs to instill high self-esteem in our children, our students and our families. The good news is that high self-esteem is related to less anxiety and depression and greater optimism. Yet, it hasn’t worked out nearly as well as many had hoped.

Self-Esteem Alone Can Be Dangerous

Self-esteem involves how one feels about him- or herself. There are two types of self-esteem – state and trait.

State self-esteem is how positively one evaluates himself in the moment.

Trait self-esteem has to do with how positively one sees himself overall.

A number of recent studies have shown that increasing self-esteem is not as effective as once thought. Many people with high self-esteem feel so good about themselves that they feel comfortable abusing and taking advantage of other people (e.g., higher degrees of narcissism). At some point, individuals with high self-esteem seem to be able to rationalize destructive behaviors towards others using the idea that they are superior. So some individuals with high self-esteem can be highly defensive, narcissistic and don’t take responsibility for their behavior (Baumeister, Campbell, Krueger, Vohs).

So how do we get people to feel good about themselves without adding to their sense of superiority?
 
The Answer Is Self-Compassion

While self-esteem had to do with how one feels about himself, self-compassion involves how one treats himself when things go badly. The goal is to treat oneself with the same type of kindness and compassion that most people extend to loved ones when they fail. When someone else makes a mistake, most people will react with some degree of kindness and understanding (Neff, Rude, Kirkpatrick). Self-compassion seems to turn down the volume on the negative emotions typically associated with egregious mistakes while maintaining a sense of personal responsibility. A 2007 study at Duke University found that “inducing self-compassion may decouple the relationship between taking responsibility and experiencing negative affect” (Leary, Tate, Allen, Hancock).

People who are self-compassionate seem to be more accepting of constructive criticism because they have a different mindset regarding personal growth. Self-compassionate folks have a growth mindset whereby they are seeking to develop mastery of self. So negative feedback is considered, evaluated objectively and, if found to have merit, acted upon to further self-improvement. 

On the other hand, people who lack self-compassion tend to reject constructive criticism outright due to the rush of negative emotions associated with the idea of a flaw in their personal make up. This eliminates the opportunities for growth and learning.
Most people are quite harsh with themselves regarding their own mistakes. Many are self-punitive, disparaging and hypercritical of their own mistakes. Unfortunately, this reduces satisfaction with life in the sense that mistakes lead to anger, regret and disappointment. This increase in destructive emotions makes it more difficult to bounce back and recover quickly from negative events. It also pushes the individual further away from a healthier ratio of positive to negative emotions.

Even people with high self-esteem are prone to this sort of self-punishing internal beat down. Individuals without self-compassion are truly their own worst critics.

Self-Compassion Leads to Greater Resiliency

People with self-compassion are more resilient. They roll with the punches. Self-compassionate people bounce back more quickly from setbacks because they treat themselves more kindly when they fail or make a mistake.  It’s easier to bounce back from mistakes because there are fewer and less intense destructive emotions, such as shame and embarrassment, following a mistake. And those negative emotions that do arise are fleeting and temporary.
 
Can We Have Too Much Self-Compassion?

What’s the catch? Is it possible to be overly self-compassionate to the point where one might be irresponsible or lazy? How likely is it that a self-compassionate person might not own up to their mistakes?
Research at Duke University suggests that is not the case. Self-compassionate people take responsibility for failures and own up to mistakes. They do feel badly when things go awry. According to Mark Leary at Duke, self-compassionate people simply lack that extra layer of self-flagellation and internal criticism. In other words, their internal critic has learned to speak up less frequently and to speak with greater kindness.

How To Build More Self-Compassion

Kristin Neff, a researcher at University of Texas, suggests the following ways in which you can foster more self-compassion…

“Self-Kindness – Ask yourself…‘What would a caring friend say to me in this situation?’  ‘What is a kind and constructive way to think about how I can rectify this mistake or do better next time?’

Limit Self-Judgment – Ask yourself…‘Who ever said human beings are supposed to be perfect?’  ‘Would a caring mother say this to her child if she wanted the child to grow and develop?’  ‘How will I learn if it’s not okay to make mistakes?’

Common Humanity - Think about all the other people who have made similar mistakes, gone through similar situations, and so on.  Tell yourself…‘This is the human condition - all humans are vulnerable, flawed, make mistakes, have things happen that are difficult and painful.’  ‘How does this situation give me more insight into and compassion for the human experience?’

The experiments coming out of Duke and University of Texas show that self-compassion is a learnable skill just like riding a bike. You can learn to become more self-compassionate with practice.

Self-Compassion Exercise

So here is a simple yet powerful exercise to develop self-compassion based on this research.

To begin, think back to a mistake in your life with which you still struggle or have feelings of anger, guilt or embarrassment.  While holding that event in mind, answer the three items below while keeping in mind the three pillars of self-compassion

1. Common humanity
2. Self-kindness
3. Mindfulness

1.  Write down some ways in which other people may experience a similar mistake.

2.  Write a short paragraph expressing self-kindness and the idea of failing your way to success. Think of encouraging words you might say to a much younger friend who has made the same mistake.
3.  List the emotions you have about the event in an objective and nonjudgmental fashion. There is no right or wrong here. Simply note down the feelings you have about the event.

As you practice this exercise, you will enjoy the benefits of greater self-compassion, increased resiliency, and a higher ratio of positive to negative emotions.
Self-compassion fosters greater resiliency by lightening up on the negative emotions following a mistake while maintaining a sense of personal responsibility. It truly is more powerful than self-esteem. Check it out for yourself!

About the Author

John Schinnerer, Ph.D. is in private practice helping men learn anger management, stress management and the latest ways to deal with destructive negative emotions. He also helps guys discover happier, more meaningful lives via positive psychology. His offices are in Danville, California 94526. He graduated from U.C. Berkeley with a Ph.D. in educational psychology.  He has been an executive, speaker and coach for over 14 years.  John is Founder of Guide To Self, a company that coaches men to happiness and success using the latest in positive psychology.  He hosted over 200 episodes of Guide To Self Radio, a daily prime time radio show, in the SF Bay Area.   His areas of expertise range from positive psychology, to emotional awareness, to anger management, to coaching men.  He wrote the award-winning, “Guide To Self: The Beginner’s Guide To Managing Emotion and Thought,” which is available for FREE right now at http://tinyurl.com/2gay78w. His blog, Shrunken Mind, was recently recognized as one of the top 3 in positive psychology on the web (http://drjohnblog.guidetoself.com). His new video blog teaches men concrete steps towards a happier life for men (http://drjohnsblog.wordpress.com)

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