Tame Your Overwhelmed Brain

Master Your Ability To Shift From Chaos To Calm

Welcome to Module 1
Anatomy of Overwhelm:
Understanding the Neuroscience of Stress

 

This module begins with an overview of the latest neuroscience research on stress, the neurobiology of the fear response and the brain structures involved in releasing stress chemicals. You will explore how a prolonged exposure to stress can condition the nervous system to default to survival mode, resulting in feeling  dysregulated, and causing more harm to the body. I’ll share practical tools to interrupt cognitive dissonance when overwhelm and chaos activate the fear network in the brain.

 In this module, you’ll discover: 

  • Five neuro-techniques that shift negative thoughts/ feelings in less than 60 seconds
  • How to experience brief moments of relaxed mindful awareness and aligned presence.
  • How to switch-off the maladaptive stress responses by interrupting the vicious cycle.

Recommended Assignments:

1. Read the article: Spirituality, Wellness And The Networks In Your Brain – Plus A Neuro-Tip To Build Resilience.  It is in this Lesson under “Published Articles”

Read my article to prepare for the next module. The article describes the very basics about brain network science (I made it simple and understandable) and will give you an introduction before we dive into the core of this course: learning to balance the brain networks- in module 2.

2. Set the mindfulness bell in your computer (or a reminder in your phone) as discussed during the live class and start using it, once an hour https://chrome.google.com/webstore/detail/bell-of-mindfulness/lggmmceliiaoddfnbaccgpfnpoifilic?utm_source=ext_app_menu

Very important tool that will help you start your healthy brain habits. (Read the instructions on the pdf) Share what you notice in the community.

3. Practice using the Brain Fitness recordings, at least 3 times a day.

Please, don’t skip this step. I specially designed these mini exercises to get you in the right track to start developing new neural pathways (I know you will thank me later)

4. Make sure you sign into our community, introduce yourself, and start connecting with your fellow classmates. Ask questions…. ask if you need help! 

I am available to answer any questions and provide support and guidance in the community, along with your fellow classmates. You can also reach me via email at info@neurowellness.academy 

Published Article:

Spirituality, Wellness And The Networks In Your Brain – Plus A Neuro-Tip To Build Resilience

Written by: Fanny Elizaga, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

 

Cultivating Emotional Resilience Maybe Easier Than You Thought

The fascinating field of neuroscience is constantly evolving. One area that has seen exciting advancements is the study of networks in the brain. Using the new brain-scan technology “Diffusion Tensor Imaging,” neuroscientists were able to map out the ways in which different brain regions interact with others.

Network neuroscience makes it easier to explain how the brain works and how we can manipulate different structures and functions with our thoughts, behaviors, and beliefs. We can “see” where our worries and fears are occurring – in real-time – and how they interfere with our ability to achieve desired goals; it also provides new evidence showing why contemplative forms of meditation improve the overall functioning of our brain. 

Even taking 10-60 seconds to mindfully relax and become aware of our constantly changing thoughts and feelings will help balance and integrate many key networks in the brain that are essential for maintaining optimal psychological health. Making a daily gratitude list or practicing kindness or forgiveness will also balance brain networks.

Here is What the Research Shows:

  • Most of the new research is focused on the interaction – called “functional connectivity”–between the Default Mode, Executive, and Salience Networks.

Other important areas include the emotional networks of caring, curiosity, social playfulness, grief, rage, lust, and fear.

These instinctual emotions – if they are strong enough – will stimulate the Motivation Network to release the neurochemical dopamine ‒which stimulates the rest of your brain to take action, either to get away from painful experiences (which will release a cascade of stress chemicals) or to seek out pleasurable experiences and potentially rewarding goals.

  • As the dopamine moves into the upper regions of your cerebral cortex, it first stimulates the Default Mode Network (DMN), also called the Imagination Network – where your brain unconsciously imagines all of the possible ways to respond to the current situation. It is attempting to predict and anticipate the future – as a way to keep you safe.

And this is where the Salience Network (SN) becomes active. Its job is to look at those fantasies and decide which ones deserve the most attention. It puts a “value“ on our emotional and imaginative experiences (which include feelings of uncertainty and anxiety that could lead to depression and other psychological problems. Your SN is also the center of your social brain. It creates your ability to feel empathy and compassion toward others. It also contains von-Economo neurons (fast-firing neurons that can intuitively find creative solutions to your problems).

  • Next, your Executive Network (EN) becomes active – as you consciously become aware of the emotions, feelings, and potential actions that you need to initiate to either achieve a desired goal, move away from unpleasant situations, and evaluate the intuitive impressions generated by your SN and DMN. The key “node” in your EN is the dorsolateral prefrontal cortex ‒ a small area just above and behind your eyes ‒ and this is where you consciously call up old memories to help you plan and decide what actions you need to take to carry out a specific task and achieve specific goals.

But what happens when you hit an obstacle you haven’t encountered before?

Your EN briefly shuts off, and your creative, imaginative DMN becomes briefly active.

  • Also, it turns out that you can’t focus on a task for more than 10-30 seconds before you use up the neurochemicals needed to keep you focused and attentive. In this case, your EN takes a rest, and your mind begins to wander and daydream.

  • If you spend too much time in your DMN, you’ll be trapped in states of anxiety and confusion, but if you spend too much time staying focused – you’ll experience work burnout.

The solution? You need to rapidly shift back and forth between your DMN and EN networks – alternating from your daydreaming to the focused attention state – in order to maintain a healthy brain. Activating your Salient Network will modulate and balance the activity on the other networks.

  • Here’s what’s important: By consciously choosing to relax and become aware of your thinking and imagination – through meditation or mindfulness – you create the ideal balance between all three networks. When you are in this state of “Relaxed Mindful Awareness,” you can watch all your positive and negative thoughts and feelings without reacting to them. This helps you to build emotional resilience. Mindfulness meditation stimulates the Salience Network, slows down the worry/distraction processes in the Imagination/Default Network, and allows you to focus your attention on what is essential.

Let me introduce you to one of the easiest ways to balance your brain networks: Gratitude…

BUILD EMOTIONAL RESILIENCE THRU THE POWER OF GRATITUDE

Use this specific mental practice when you catch yourself worrying, slipping into self-doubt or ruminating anxious thoughts. Follow the recipe below.

 

Neuro Tip

First, let’s get you into a state of presence – deeply grounded and mindfully aware:

Start by yawning 3 to 5 times and stretch very, very slowly.

1. Next, become Aware, Acknowledge and Notice your emotions, thoughts, or negativity.

The first step is to bring awareness. Catch yourself when you slip into self-doubt, rumination, anxiety, and fear. Notice and allow those emotions without reacting.

2. Then, Change the Channel: Shift to a Moment of Gratitude.

Change the Channel: Shift and feel gratitude: Think of one thing you’re grateful for. Your home. Your job. Your health. Your family. Vocalize what are you thankful for with intention and emotion, allowing yourself to feel the gratitude. Notice where you sense gratitude in your body; what lights up, or feels warm or relaxed when you are grateful.

This moment of deep appreciation turns off all the negative chatter instantaneously. It is that powerful.

  • Take a moment to acknowledge and notice how your worries, fears or anxiety have disappeared and a sense of well-being and calm has set in.

3. Lastly, Reframe and Rewire Your Brain.

Here’s where the real work begins. You start creating a new mindset by savoring this grateful moment for 15 seconds or more. New neuropathways start forming: repeating this exercise frequently will rewire your brain and develop emotional resilience.

  • Give it a try! This simple but powerful strategy can transform your life thru the power of neuroplasticity.

To the power of gratitude,

Fanny

Read online here: https://www.brainzmagazine.com/post/spirituality-wellness-and-the-networks-in-your-brain-plus-a-practical-neuro-tip-to-build-emotion

This post was mindfully crafted by Fanny Elizaga, OTR/L, certified Neuro-Coach, and mindfulness trainer.

Brain Fitness - Practice Exercises

Mini- exercises to get you started. 

Start forming and developing new neural pathways to bulk-up your mind muscle. 

Download the audios from the Downloads section to the right.

Follow the instructions in the audios as you listen to them.

I suggest you get into the habit of making time to listen to at least one audio 3 times a day. If you can listen to them more regularly, or listen to all 3 audios three times a day then you will develop the habits faster.

Audio Downloads:
(click on the links below to download your audios)