LIONS AND TIGERS AND FLOWERS, OH MY! Rewiring our Brain, from Survival to Resiliency! Danielle Taylor, MA, PPO II Washington County Community Corrections
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CONTENT OVERVIEW Neurology of Stress Resiliency defined 7 Skills Is stress a Tiger or flower?
WHY DT S IS NOT ENOUGH. MYTH: Safety gear, defensive tactics, fitness (all forms), and relationships with offenders will prevent injury FACT: Empathy, trauma, cumulative stress, organizational dysfunction, and compassion fatigue will cause injury
BRAIN FUNCTION Normal conditions = Optimal and synchrony functioning Stressful conditions = Prioritize functioning
BRAIN FUNCTION CONTINUED.. Amygdala activates Stress Response Hippocampus deescalates Stress Response
TWO ROADS (HI VS. LOW) Thalamas (Control Center) Threat or No Threat Message to Amygdala HPA Axis activated
HOW STRESS AFFECTS YOUR BRAIN - MADHUMITA MURGIA
IMPACT OF STRESS ON CORRECTIONS BRAIN?
TRUST FALL..
RESILIENCE A set of qualities within an individual that foster a process of successful adaptation and transformation despite risk and adversity
ROADMAP TO FINDING YOUR WHY
FOSTERING RESILIENCY IN CORRECTIONS PROFESSIONALS We have the ability to recover Individual/Organizational It involves psychological, emotional, social and behavioral aspects It can be learned and practiced Emerging research is focusing on the development and maintenance of these skills
FACTORS FOUND IN INCREASED RESILIENCY.. Problem solving Personal awareness Optimism Sense of meaning Empathy Strong social support Comfort with emotion Cognitive flexibility Self-efficacy Spirituality
STRESS TO RESILIENCE
(1) A TIGER OR FLOWER? THREAT TO CHALLENGE. Acknowledge stress and trauma when it happens Tiger or flowers? Don t deny it, don t ignore it, and don t try to fix it It is the mindset, NOT the stressor/stimulus What fires together, wires together Fight or flight + pressure = threat response. Change threat to challenge response.
(2) SELF-DIRECTED NEUROPLASTICITY **RECONDITIONING: Rewrite 1 stressful experience into 1 meaningful experience **
NEUROPLASTICITY CONTINUED Research is increasingly showing that practices of mindfulness and empathy are among the most powerful agents of brain change known to science. ( L i n d a G r a h a m, M F T a n d R i c k H a n s o n, P h D 2 0 1 3 )
(3) MINDFULNESS Meditation that focuses attention on breathing, body sensations and mental relaxation in order to decrease your arousal Primary focus is on one s current physical state Being intentional with your thoughts (even if it s nothing) and experience moment by moment
BENEFITS Thickens cortical layers and increases cell volume (i.e., control attention Adds neural connections in the part of the brain used for self-awareness and empathy Decreases over activity in the amygdala Increase the activation in the part of the brain that regulates negative emotions
APPS FOR YOUR PHONE.
PRACTICE..
NATURE = MEDITATION.. Regulates cortisol levels Decreases pain Reduces inflammation
SPIRITUALTY.. Ones personal journey for understanding of questions about life and meaning. Building narratives based on healthy cognitions may facilitate the integration of traumatic sensorial fragments in a new cognitive synthesis, thus working to decrease post-traumatic symptoms. Newberg, Andrew (2016). Principles of Neurotheology.
(4) EMPATHY
EMPATHY Three types of Empathy: 1. Thoughts 2. Emotions 3. Actions: The same parts of the brain are activated by observing as if you were experiencing them yourself (Mirror Neurons) Brain shows: Empathy will strengthen the prefrontal cortex which increase effective rewiring of coping Underdeveloped empathy, self empathy derails resilience Empathy leads to openness/compassion which translates to cognitive flexibility
(4) EMPATHY SKILL https://youtu.be/1evwgu369jw Mirror neurons get us to mimic others behaviors and feelings (i.e. including negative influences)
(5) LABELING.. Given the awful feelings a name Brain shows: Ventrolateral pre-frontal cortex activated and reduces the emotional amygdala reactivity Power in naming the feeling; worsen brain functioning when suppressing it Describe the emotion in a word or two and it helps reduce it FBI Hostage negotiators use this
TO LABEL OR NOT LABEL.
MAXIMIZE PHYSICAL RESILIENCY Exercise boosts brain power Increase in cognitive functioning ( PHYSICAL ACTIVITY IS COGNITIVE CANDY ) Research indicates gold standard 20 minutes (2-3 times per week). Physical release of Cortisol and increase production of BDNF (neurogenesis) University of Illinois at Urbana-Champaign. (2006). Exercise Appears to Improve Brain Function. ScienceDaily.
(6) COMBAT BREATHING.
COMBAT, TACTICAL, BREATHING PRACTICE. Three times: In through the nose for 4- count Hold for 4-count Out through the lips for 4- count Attitude is contagious Panic is contagious Calm is contagious Can INFLICT BREATHING ONTO OTHERS
PASSIVE OR ACTIVE? Brain cells shrink by up to 60% when you sleep A nap of 10-20 minutes helps clear unused connections The connections that are pruned are the ones you don t use (be mindful of what you think) Sleep loss = brain drain Medina, John, (2014). Brain Rules. Seattle, WA: Pear Press.
(7) GAMING WHILE AT WORK? Tetris for 10 minutes within 4 hours of exposure to a traumatic/graphic event Visual/spatial demands disrupts formation of mental imagery Interferes with memory consolidation that produces involuntary flashbacks (Holmes, James, Kilford, Deeprose, 2010)
INTERNAL MECHANISM FOR RESILIENCY Empathy Humility Teflon/shifting emotions Equanimity Compartmentalization Radical acceptance (as discussed earlier, mirror neurons)
RESILIENCY CONTINUED ** CHALLENGE MINDSET Redefining purpose Increasing personal efficacy ** HUMOR (Pos. vs. Neg) Distress tolerance (Increase neuroplasticity) Physical touch Yoga Emotional Intelligence
I CHALLENGE YOU TO. Remember the 7 Determine your roadmap to resiliency Reconnect with your Why Practice skills daily (what fires together wires together)
CAN YOU SEE THE FLOWERS? Your nervous system is designed to be changed by your experiences-and your experiences depend on what you re paying attention to. Rick Hanson, PhD
Thank you for the work you do every day, it is not easy, and it changes us; but may you NOW see the flowers amongst the Lions and Tigers.