Mind Archives - Page 19 of 31

U Is for Unconscious

July 31, 2014 by Joycelyn Campbell 3 Comments

Three things we don’t like, all beginning with u: uncertainty, unsolved problems, and urgency. Combine the three and we’re likely to encounter another u word: uncomfortable. Actually, uncomfortable is putting it mildly. Our discomfort with the triumvirate of uncertainty, unsolved problems, and urgency is so strong we will go to great, sometimes absurd, lengths to avoid experiencing or even acknowledging it.

That’s…unfortunate. For at least two reasons.

First, in our haste to return to the illusory state of certainty, we tend to do things like jump to conclusions, accept the first answer or explanation that comes to mind (consistent with our preexisting beliefs), make a mess by acting prematurely, or immobilize ourselves in endless rounds of rumination. Rumination feels like problem-solving but it’s the opposite.

Second, by refusing to let ourselves experience—and appreciate—the discomfort that accompanies uncertainty, unsolved problems, and urgency, we deny ourselves another experience: the pure joy of the aha! moment when a solution presents itself. It may take a while, but suddenly what was murky and inchoate becomes bright and clear. The path ahead becomes obvious. I say the solution “presents itself” because although we tend to take credit for coming up with the brilliant idea or flash of insight, the part of our brain we identify with had little to do with it. It’s the unconscious that figured it out and then clued us in.

One of the reasons waiting it out while the unconscious does its thing makes us squirm is that we have no control over the process. It isn’t going to occur by the force of our will or on our timetable. When we try to make it happen we usually just end up getting in our own way and muddling the process.

Something that’s helped me develop an appreciation for—if not a wholehearted embrace of—uncertainty and the other u states is recognizing the times when I’m unclear or don’t have enough information. No matter how desperately I might want to act, if I’m not sure which action to take, I wait until the next thing to do becomes apparent.

That still makes me uncomfortable, and certainly no one would describe me as a patient person. But I’ve had enough of these experiences that I’ve come to expect an answer or a solution to show up. A pattern will be seen. Dots will be connected. I’ve learned to trust the unconscious part of my brain in these situations even though I can’t observe what it’s doing.

I’m learning to give credit where credit is due. After all, the hamster with the rudder (the conscious part of my brain) would go nowhere at all without the hamster on the wheel (the unconscious part of my brain).

It isn’t easy, but rather than trying to get back to comfortable and certain as quickly as possible, we can develop a tolerance for the discomfort. We can even learn to appreciate the uncertainty, the knottiness of an unsolved problem, and the urgency of the situation. Whatever is on the other side of our current distress is unimaginable to us now, but it could be amazing—even awesome. Why take the chance of missing out on something awesome just to avoid feeling a little uncomfortable?

Self-Talk Radio Is Always on the Air

July 27, 2014 by Joycelyn Campbell Leave a Comment

Announcer

Our monkey minds are constantly chattering away, leaping from one thought to another, unchecked and unguided. We have many conflicting wants, needs, and goals but little available headspace in which to sort them out. Most of our thoughts, feelings, and behaviors are not even consciously generated. They’re the result of what neuroscientist David Eagleman calls zombie subroutines.

In addition, we’re unaware of how vulnerable we are to influence from the environment. We are reportedly mentally AWOL at least 50% of the time. If you don’t believe that, just try tuning in to your own self talk. But be prepared to be appalled.

You’re engaging in some variation of self-talk whenever you:

Explain yourself to yourself
Explain external events and other people to yourself
Assign blame
Rationalize
Justify
Judge
React to events and other people
Rehash events
Mentally argue with yourself or others
Come to conclusions
Recall past events
Berate yourself
Make comparisons
Make predictions about the future
Encourage yourself
Give yourself directions
Remind yourself or keep a mental to-do list
Rehearse for the future

Most of these categories of self-talk are not very productive or what anyone would call positive. It’s part of the human condition. But self-talk can have a very powerful effect on us—especially when we’re tuned in to it unconsciously rather than consciously. On the other hand, tuning in to your self-talk is a great way to find out what’s going on in your unconscious.

Notice the ongoing stream of self-talk. Some of it is productive, some of it is neutral, and a lot of it is counterproductive.
Notice your inclination to label, judge, or try to change it—which creates additional self-talk.
Notice what kinds of themes your self-talk has. Does it bolster a particular mental, emotional, or physical state? Do particular events or situations hook you more often than others? Do you find yourself rerunning mental tapes?
Notice your emotions. What’s the relationship between your self-talk and the way you feel?
Notice your physical sensations. What’s the relationship between your self-talk and your physical state?

Instead of judging or trying to change your self-talk, try these gentle tools.

Ask questions. (Is that true? What do I want? What actually happened? etc.)
Empty the trash. If a particular situation or issue has hooked you and you want to get it out of your head, set a timer for 10 minutes and flow-write (keep writing without lifting your pen from the paper and without reflecting) about it. When you’re finished, do not reread what you wrote. Just toss it.
Focus your attention. Choose a word or phrase to focus your attention in the moment so you can redirect your thoughts.

A great way to pay attention to your self-talk is to get a pocket-sized notebook to carry with you. Each time you become aware of your self-talk, jot down the date, time, and a brief summary of your self-talk. The notebook is a cue for you to pay attention, and the more often you write in it, the more aware you will become of how you talk to yourself, what you talk to yourself about, and what effect it has on you.

Remember that Self-Talk Radio is always on the air—so you can tune in any time.

NOTE: This post was originally published exactly one year ago today and its subject is timely as ever. Paying attention to self-talk can really help us lessen our attachment to a situation, emotion, or even another person. Observing our self-talk can clue us in to beliefs, attitudes, and biases we may not even be aware we have. We can also watch our brain as it spins a convincing narrative out of what we do, think, and feel and what happens to us. If we’re able to observe the spinning process, we can exercise at least a little control over it. We don’t have to fully buy in to it. We might be able to laugh at ourselves or at least take ourselves less seriously.

Your Brain on Coffee?

July 24, 2014 by Joycelyn Campbell 2 Comments

Do you think of coffee as “the devil’s brew,” liquid gold, “god in a cup,” or just your morning wake-up call? Do you think it’s good for you or bad for you? Are you addicted to it? Are you trying to quit or cut back? How long since your last cup? Are you drinking coffee right now?

Coffee is widely consumed but just as widely misunderstood. Many myths about it have proven hard to dispel in spite of the research debunking them. Coffee is considered to be a stimulant that is addictive. You’ve probably heard someone comment about coffee being his or her drug of choice. Maybe you’ve said it yourself.

Caffeine passes through the blood brain barrier, so it directly affects the brain. Scientists can’t fully explain all the mechanisms involved, but there is growing consensus about several things.

1. Caffeine isn’t a stimulant the way cocaine or amphetamines are.

When caffeine enters the brain, it binds to and blocks adenosine receptors (without activating them). Adenosine is a neurochemical produced by neurons as they fire. As adenosine levels build up, you begin to feel sleepy or at least less energetic. With caffeine blocking the adenosine receptors, your nervous system doesn’t respond the way it normally would. Instead of feeling drowsy, you continue to feel alert.

2. Caffeine can become a habit, but it isn’t addictive in the strict definition of the term.

Another thing happens when caffeine blocks adenosine receptors: more glutamate and dopamine are released. These are both excitatory neurotransmitters that are also involved in memory and learning. Dopamine is part of the brain’s reward system. The hit of dopamine you get from caffeine is another reason you can become habituated to drinking coffee or other caffeinated drinks. You feel good and your brain urges you to do it again.

Caffeine can change brain structure in terms of the number of adenosine receptors. And some people experience withdrawal symptoms when they stop using it. However, not everyone experiences withdrawal symptoms—and some of those symptoms may be all in your mind. It turns out that reactions to caffeine vary widely and are influenced by both genetics and expectations. If one of your parents is sensitive to caffeine, you probably are, too. Likewise, if you have a parent with a high tolerance for caffeine, you probably do, as well.

3. Caffeine doesn’t keep most people who drink it up at night.

The half-life of caffeine is about five or six hours, although it varies from person to person and with different conditions (health, age, weight, body type, metabolism, pregnancy, etc.). As long as you don’t drink coffee late in the day, you probably will be able to sleep just fine. On the other hand, some people can fall asleep right after having a cup of coffee. In fact, one recommended method for boosting your energy mid-day is to have a cup of coffee and then take a nap. The combination of the two works better than either one alone. [I experienced this once, albeit unintentionally, and can vouch for the results.]

4. Caffeine does help you maintain your attention or focus on tasks, but only on routine tasks or activities that are kind of boring and not particularly challenging.

It can help you tune out distractions, which means it may be helpful for people with ADD or ADHD but not for people with OCD. Caffeine can help you work faster. However, if you want to focus on a creative activity or something that requires conscious (System 2) attention—“real thinking” or “pure thought,” as some refer to it—caffeine won’t be much of a help. It can even be a hindrance.

5. Caffeine can improve your long-term memory by helping your brain consolidate those memories.

The trick is to consume it after you learn something rather than before. This makes sense given caffeine’s effect of blocking adenosine receptors and allowing for the release of more dopamine and glutamate, both of which are involved in learning.

But wait…there’s more!

The conclusion of a 2010 detailed literature review by M.J. Glade revealed that a moderate amount of caffeine:

Increases energy availability
Increases daily energy expenditure
Decreases fatigue
Decreases the sense of effort associated with physical activity
Enhances physical performance
Enhances motor performance
Enhances cognitive performance
Increases alertness, wakefulness, and feelings of “energy”
Decreases mental fatigue
Quickens reactions
Increases the accuracy of reactions
Increases the ability to concentrate and focus attention
Enhances short-term memory
Increases the ability to solve problems requiring reasoning
Increases the ability to make correct decisions
Enhances cognitive functioning capabilities and neuromuscular coordination

The key for most people is moderation, which means limiting coffee consumption to about three eight-ounce cups a day. Not all eight-ounce cups of coffee contain the same amount of caffeine, however; nor do they contain the same amount of CQA (caffeoylquinic acid), the compound in coffee that may be responsible for some of its beneficial effects. Hopefully, we will eventually be able to get that information at our point of purchase. In the meantime, my brain says enough thinking and writing about coffee. It’s time to enjoy some!

Brain & Mind Roundup #4

July 20, 2014 by Joycelyn Campbell Leave a Comment

Day 283 / 365 - Skills

Links to current stories related to the brain and the mind. Click on the titles to read the full stories.

Talent vs. Practice: Why Are We Still Debating This?

Scott Barry Kaufman (SciAm)

Practice does not make perfect. The now-famous 10,000-hour rule was popularized by Malcolm Gladwell in his book Outliers. But subsequent studies have debunked the idea that the number of hours you put into practicing a skill is a better predictor of your eventual success than the amount of talent you start out with. But it isn’t an either/or situation, either.

Kaufman says:

All traits, including the ability to deliberately practice, involve a mix of nature and nurture. In fact, there is no such thing as innate talent. That’s a myth that is constantly perpetuated, despite the fact that most psychologists recognize that all skills require practice and support for their development– even though there are certainly genetic influences (which influence our attention and even our passions).

Like All Animals, We Need Stress. Just Not Too Much

Richard Harris (WLRN Miami FL)

Stress can lead you to an early grave, but stress can also save your life. In fact, we can’t live without it. Stress also helps us pay attention and remember things. And a life without any kind of stress would actually be boring.

We tend to assume that modern life provides us with more stress than our ancestors had to deal with, but that’s just another assumption (like the idea that all stress is bad for us).

It’s not like stress is mounting up in our modern age—it’s just [that] the flavor of it is changing. –David Linden, professor of neuroscience at Johns Hopkins University School of Medicine and author of The Compass of Pleasure.

And that flavor isn’t changing as much as you might think [Harris says]. Our poll finds that over the past year, the major causes of stress in Americans are still those age-old troubles: illness, disease and the death of a loved one.

Study Cracks How Brain Processes Emotion

(Science Daily)

A Columbia University study conducted by Junichi Chikazoe, Daniel H. Lee, Nikolaus Kriegeskorte, and Adam K. Anderson concludes:

Although feelings are personal and subjective, the human brain turns them into a standard code that objectively represents emotions across different senses, situations and even people.

Despite how personal our feelings feel, the evidence suggests our brains use a standard code to speak the same emotional language.

If you and I derive similar pleasure from sipping a fine wine or watching the sun set, our results suggest it is because we share similar fine-grained patterns of activity in the orbitofrontal cortex.

Well, maybe someone will come up with a dating service that includes neurological testing to determine whether both prospective partners demonstrate “similar fine-grained patterns of activity in the orbitofrontal cortex” when enjoying the same activities or eating the same kind of food.

You Can’t Get Off the Hamster Wheel

July 8, 2014 by Joycelyn Campbell 2 Comments

Your brain has a mind of its own.

It operates largely outside your awareness and without your consent.

It has developed an agenda for you that determines how you react, the way you think and feel, and what you do.

Your brain’s agenda may have little in common with what you’re trying to create for yourself, but like it or not, its agenda is your agenda.

In order to retrain your brain to get it on board with YOUR agenda, you need to:

1. Find out how your brain actually works.

2. Identify what you really want in your life.

3. Learn how to use your brain to create MORE of what you want and LESS of what you don’t want.