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nicabm
N a t i o n al I n s t i t u t e f o r
the Clinical Application
of Behavioral Medicine
Your
Action Plan
In the red zone, which is not meant to be sustainable at all it is a brief burst
the body burns resources faster than it takes them in. Bodily systems are really
disturbed; there is a fundamental sense of deficit and disturbance, and longterm building projects like strengthening the immune system are put on hold.
In terms of avoiding, approaching, and attaching, the mind is colored with a
sense of fear, frustration, and heartache.
Red zone experiences are normal, but as Robert Sapolsky talks about in his
great book, Why Zebras Dont Get Ulcers, most red-zone spikes of stress in
the wild end quickly one way or another.
Then the animals go back to long periods of green zone recovery refueling,
renewing, and repairing.
That becomes a problem with modern life. Most of us, at least, in the developed world, are happy, with some unfortunate exceptions. We are not spending our days running and screaming in terror from charging lions we dont
have severe spikes of red zone stress.
But on the other hand, we are exposed to mild to moderate chronic stress, with
very little time for recovery which is a complete violation of the evolutionary model. (pp. 67 in your transcript)
Once we have that neural trait growing inside us as an inner strength, it fosters
states of it, which then give us new opportunities to install it as a positive trait.
By the way, this process of going from state to trait to state to state, works
positively and negatively.
In other words, negative states rapidly become negative neural traits, which
then foster more negative mental states.
The brain is in fact biased toward that process of negative learning, and relatively poor at and weak at the process of positive learning even though positive states are the primary source of positive traits.
So that is what I have gotten very focused on, because most positive states are
just wasted on the brain.
They are momentarily pleasant, but if they dont transfer those short-term
memory buffers to long-term storage, there is no lasting value. (pp. 910 in
your transcript)
Duration the longer you stay with the experience, the more it will
sink in.
Intensity the more intensely you have the experience, maybe it is an
emotion, maybe it is a body state, maybe it is an inclination of commitment, maybe it is an insight into your own psychology but whatever it is, the more intense it is, the more there will be the formation of
neural structure.
Multimodality is the third factor. The more that you bring experiences
down into your body and have them be emotionally rich, maybe
even enact the experience, like sitting up a little straighter to support
an experience of determination or inner strength the more neural
structure they will build.
Novelty is the fourth factor the brain is a big novelty detector. A
lot of research shows that when we relate to things that are new, that
heightens learning.
Personal Relevance is the last factor Why does this matter to me?
Why is it salient for me?
Those are the factors of Enriching. You can do one or more of them and build
up any one of them.
The third aspect, or step, of the HEAL process is A for Absorb. This is where
we prime memory systems we sensitize them to really turbo-charge the installation process, by intending and sensing that the experience is going into
us.
Maybe we visualize it sinking in, like water into a sponge. With children, we
will talk about putting a jewel in the treasure chest of the heart. This is just a
kind of giving ones self over to the experience letting it land inside. Those
are aspects of absorbing.
The last step in the process is L for Link, and it is the optional one. It holds
simultaneously in awareness some positive experience with some negative
material painful thoughts or feelings or memories that this positive material
is a natural antidote for.
Through holding it in the mind, since neurons that fire together wire together,
the positive material will gradually associate with the negative material, soothing, easing, and eventually even replacing it.
It probably all sounds a bit complicated, but it really boils down to four words:
have it enjoy it and especially enjoy because that is when the installation occurs. (pp. 1012 in your transcript)
But if instead, we see them, as the poet put it, Through the eyes of a child; or
to use the Zen idea of beginners mind, then we bring that beginners mind to
what it feels like to relax while breathing or to feel grateful for the blessings in
our life.
We are not trying to change it directly. It might shift as a result of being witnessed rather than identified with, but we are not deliberately trying to change
it in the moment.
The second way to engage the mind is to deliberately try to release what
is negative in other words, try to help tension drain out of the body,
for example, or to argue against negative, foolish thoughts, or release
unwholesome desires like getting buzzed every night . . . That is the second
way to engage the mind.
The third way to engage the mind is to cultivate the positive to grow flowers, as it were.
If you think of the mind as a garden, we can witness it, pull weeds, or plant
flowers or, in six words, we can let be let go let in.
That gives us a natural framework, and an appropriate one, for how to deal
with negative experiences.
In the first place, we want to witness them we can just be with them.
We try to hold them in spacious awareness; maybe we try to bring other factors that help us feel our negative feelings, like self-compassion or mindfulness or a sense of inner allies with us.
At some point, it feels right like the Goldilocks point not too tall, not
too short, not too hot, not too cold the just right place when it feels like it
The National Institute for the Clinical Application of Behavioral Medicine
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is time to move on, I am not suppressing the emotion but it is time to help it
move on out of Dodge.
Then we move on to the releasing phase reducing the negative in various
ways draining tension out of the body, venting, turning it over to God, or
whatever it is we let it go as best we can.
In the third phase, when it feels right, we try to replace what we have released
with some positive alternative.
The cycle that I have gone through might take half a minute with some familiar negative material like maybe just a momentary irritation or something
that didnt go well, or maybe something from the past that is well understood
Oh that was my critical stepfather; thats my little inner critic yammering
away. I know what you sound like, dude Im not going to listen to you anymore.
From all that, we can move on fairly quickly.
On the other hand, sometimes it takes a year or more, like grief over a serious loss, to move out of the being with way of relating to the negative, to then
shifting into helping it release, and then eventually replacing it with something
positive. (pp. 1517 in your transcript)
And that is really important for people to understand that there is no way
to fundamentally remove some of the experiences we have that feel maybe
irrational or emotional things like stress or anxiety, things like social
conflict.
These are things that are part of what it means to be human, and evolution has
given us also diversity and flexibility about which systems are dominant and
our choice of responses.
And that gives us a lot of, I think, common humanity and self-compassion.
And even to be able to recognize which system might be dominant what
mode you might be operating from, and to recognize that as a fundamental
human need, that evolution has maintained because it is important to our wellbeing.
And I think this just goes a long way in helping people not feel like there
is something fundamentally wrong with them because they have these
experiences that we sometimes devalue or are looking to escape or evolve
away from. (p. 25 in your transcript)
way, and Im going to actually really dive into what it would mean to meet
this need in a way that is possible in this moment, or see how its already
met. (p. 27 in your transcript)
Simply noticing that this is the case is very, very helpful you know, that we
are all, like Mark Twain famously said near the end of his life when he said,
Im an old man now. Ive lived a long and difficult life filled with so many
misfortunes most of which never happened.
You know, when I read that, I thought, Oh, yes, well it sounds like hes been
living in my mind this is how it works.
So simply seeing this phenomena, simply seeing that the mind is going
to default to expecting the worst; the mind is going to default toward
remembering the bad things, the trauma, and tending to forget about the good
ones simply keeping this in mind I think is our greatest asset because then
we dont believe in the cognitions as much.
Then, when the fearful thought comes up that, Its going to be a disaster, or,
Once again Im going to be hurt and all of that, we can have another voice
that says, Oh, yes theres that old tape. Yes, there I am being Mark Twain
again; there I am playing out my evolutionary fate to avoid getting eaten by a
lion.
I think the other thing that is very, very helpful that when we do find ourselves
involved in this kind of negativity, to think, What exactly is it that I am
fearing or trying to ward off here? Is it that I am desperately trying to preserve
my rank in the primate troop? Is it that I am desperately trying to make sure
that I dont experience some bodily discomfort? Is it that Im afraid of some
fantasy I have of what death is like? What is it that I am so afraid of here?
And I think that often, if we do that with some care and some detail, we notice
that, you know, we are afraid of experiencing an unpleasant cognition, an
unpleasant affect, an unpleasant body sensation and that all of these things
that we fear are actually tolerable if we see them for what they are rather than
get caught up in their symbolic meanings and their narrative.
So I think that also helps us to not get so stuck in the negative. (pp. 2829 in
your transcript)
One of the most powerful things that I read in the research was that being
upset feels bad because it is bad for us; in other words, the red zone feels bad.
It feels bad to be angry, or anxious, or sad, or ashamed, or stressed in general.
So one thing we can do is recognize that that is a signal developed in us over
six hundred million years of evolution of the nervous system, that is Mother
Natures flashing red light: Danger, Will Robinson! Get out of the red zone as
fast as you can.
So that is one thing, to actually pay attention to the discomfort, the upset, the
unease in the red zone, and take it seriously, rather than doing what many of
us have done to kind of plod stoically through life, flogging that little, what
Mary Oliver calls Soft animal of the body, to keep it going, rather than really
listening to its signals.
You know, the distress and discomfort of the red zone is an inner signal
planted by Mother Nature to get out of this zone as fast as you can. Her plan is
for animals to spend a little bit of time in the red zone and get out of it quickly
so chronic stress is really bad for us.
The second thing I think is to really build up green-zone experiences. Because
if you gradually grow green zone experiences inside yourself and you really
help them sink in, you will be increasingly able to handle challenges without
going into the red zone. There is no end of challenges in this life, obviously,
including old age, disease, and death. It is how we meet those challenges that
really determines whether we experience stress and the related wear and tear
in the body or not.
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zone so that you can deal with challenges, without going red with them.
(minutes 12:3614:42 in Your Plan for Next Week)
The things we take for granted which is one of the things the brain does: once
it is there a lot, we get used to it; we dont notice the good, as Rick said. We are
not taking it in partly because we dont notice it. And it is those things: if you
just went through a hurricane or the lights are out and you dont have any heat,
you dont really appreciate that until it goes away.
But if you can deliberately orient yourself to what you have that you have taken
for granted, that is a really good thing that sometimes even kings and emperors
five hundred years ago didnt have. I have this amazing Skype thing that
were talking on, that I can talk to you in a different part of the country. Thats
incredible! Twenty-five gratitudes before breakfast and you can make it five,
you can make it three, you can make it ten or whatever you want you do need
to get up and have breakfast eventually! But I think that is a great habit to get
into, and it sets the tone for the day. As Rick said, you start to reorient your
neurology, your brain, your attention to the good rather than just the negative
and that gives you some resilience, even when the negative comes during the
day. (minutes 18:4220:13 in Your Plan for Next Week)
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