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How does hypnosis really impact the brain?
A groundbreaking Stanford University study explains the areas of the brain that are impacted by hypnosis.
09 June, 2020
Photo by LILAWA.COM on Shutterstock
- Hypnosis refers to a trance state that is characterized by extreme suggestibility, relaxation, and heightened imagination.
- According to a Stanford University School of Medicine study, there are three areas of our brains that change during a state of hypnosis.
- This groundbreaking study provides information on how hypnosis impacts the brain, which could lead to new and improved pain management and anxiety treatments in the future.
<p>Although hypnosis has been around for <a href="https://www.hypnotherapy-london.info/the-history-of-hypnosis/" target="_blank">hundreds of years</a>, it is still something that even the brightest among us cannot fully understand. The earliest references to hypnosis date back to ancient Egypt and Greece. In fact, the word "hypnos" means "sleep" and refers to the Greek god who is the personification of sleep. </p><p>Our definition of hypnosis refers to a trance state that is characterized by extreme suggestibility, relaxation, and heightened imagination. Most often, hypnosis is compared to a sort of daydream state - you're fully conscious, but you have tuned out most of the stimuli around yourself and are focused intently on a particular subject, most of the time through the power of suggestion</p><ul class="ee-ul"></ul>
Hypnosis: a brief history
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzM4MDUzOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyODE0NTIxMn0.8i-niurp_iqtQtLAItVe4bYVzsCvP510dhMITGPs47E/img.jpg?width=1245&coordinates=0%2C52%2C0%2C52&height=700" id="ec42b" class="rm-shortcode" data-rm-shortcode-id="1af341304e578f5bf20858cb7e872c86" data-rm-shortcode-name="rebelmouse-image" alt="swinging pocket watch" />Along the way, there have been many pioneers in the feild of hypnosis research.
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<p>The "modern father" of hypnosis was Austrian physician Franz Mesmer, who gave us the word "mesmerism", which can be another word referencing a hypnotic state. Mesmer had an idea for which he called "animal magnetism" - and the idea was that there are these kinds of natural energy sources that could be transferred between organisms and objects.</p><p>Along the way, hypnotism has had many other pioneers who have furthered the fascinating phenomenon. One of the most notable is James Braid, an eye doctor based in Scotland who became intrigued with the idea of hypnosis when he discovered a patient in his waiting room had fallen under something of a trance after staring at a lamp. He gave the patient come commands, and the patient obliged, remaining in a trace-like state the entire time. </p><p>Braid's fascination grew and through more tests, he determined that getting a patient to fixate on something was one of the most important components to hypnosis. He later would publish a book on what we now know as the <a href="https://books.google.be/books/about/The_Discovery_of_Hypnosis.html?id=Vs35STwQYQoC&redir_esc=y" target="_blank">discovery of modern hypnosis</a>.</p><p>Later, James Esdaile, a British surgeon based in India during the mid-1800s established that this kind of trance hypnotic state was extremely useful in pain relief practices. He performed hundreds of major operations using hypnotism as his only anesthetic. When he returned to England in an attempt to convince the medical establishments of his findings, they paid no mind to his theory in favor of new chemical anesthetics such as morphine, which was <a href="https://www.drugfreeworld.org/drugfacts/painkillers/a-short-history.html" target="_blank">relatively new at the time</a>. This is where the use of hypnotics for medicinal purposes halted and much of the reason why hypnosis is considered an alternative approach to medicine in today's society.</p><p>Jumping forward to the 1900s, Frenchman Emile Coué moved away from the conventional approaches that had been pioneered with hypnotism and began his work with the use of auto-suggestion. </p><p>He is most famous for the phrase: <em>"Day by day, in every way, I am getting better and better." </em>This technique was one of the first instances where affirmation hypnosis was used and it has been growing through various counseling programs and therapy techniques ever since.</p><p>In modern times, one of the most recognized authorities on clinical hypnosis remains to be Milton Erikson, a well-known psychotherapist who did most of his work around 1950-1980. He was fascinated with human psychology and devised countless innovative ways to use hypnosis in his clinical practices. </p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzM4MDU0Mi9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYxOTA2ODk0N30.3OCQkoOCP2XS04Tn7d2x-EdhrMx1ijM9gyY7zOGhR7A/img.png?width=1245&coordinates=0%2C0%2C0%2C0&height=700" id="a5daf" class="rm-shortcode" data-rm-shortcode-id="896e0aa4f3bff1e857422439640ffb18" data-rm-shortcode-name="rebelmouse-image" alt="purple brain with yellow circles around it as a concept for hypnosis" />
Scientists scanned the brains of 57 people during a guided hypnosis session.
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<p><strong>Changes found in three areas of the brain during hypnosis may suggest future alternative treatments for anxiety and pain management.</strong><br><br>Over the years, hypnosis has gained a lot of traction and respectability within both the medical and psychotherapy professions. According to a 2016 Stanford University School of Medicine study, there are three areas of our brains that change during a state of hypnosis - and this could actually be used to benefit us.</p><p>Scientists scanned the brains of 57 people during a guided hypnosis session, similar to one that may be used to help treat anxiety, pain, or trauma. </p><p><strong>First, there is a decrease in dorsal anterior cingulate activity. </strong></p><p>This is part of the brain's salience network that is responsible for <a href="https://www.alleydog.com/glossary/definition.php?term=Anterior+Cingulate+Cortex" target="_blank">psychological functions</a> like decision making, evaluation processes, and emotional regulation as well as physiological functions such as blood pressure and heart rate. </p><p><strong>Next, there is an increase in the connection between the dorsolateral prefrontal cortex and the insula. </strong></p><p>The <a href="https://www.sciencedirect.com/topics/neuroscience/dorsolateral-prefrontal-cortex" target="_blank">dorsolateral prefrontal cortex</a> is associated with executive functions such as working memory and self-control. The <a href="https://www.spinalcord.com/insular-cortex" target="_blank">insula</a> is a small region of the cerebral cortex that plays a significant role in pain perception, social engagements, emotions, and autonomic control. </p><p>This is described by the lead researcher of the study as a kind of "brain-body connection" that helps the brain process and control what's going on in the body. </p><p><strong>Finally, there are reduced connections between the dorsolateral prefrontal cortex and the medial prefrontal cortex. </strong></p><p>The dorsolateral prefrontal cortex becomes less connected to the medial prefrontal cortex and the <a href="https://www.jneurosci.org/content/32/1/215" target="_blank">posterior cingulate cortex</a>, both of which are strongly associated with neural activity and cognitive tasks.</p><p>This decrease very likely correlates to the disconnect between someone's actions and their awareness of their actions, according to the lead researcher on the project. </p><p><strong>How does this change the way we view hypnosis?</strong></p><p>Understanding exactly which areas of the brain are impacted during hypnosis can pave the way for groundbreaking research into the use of hypnosis for medicinal purposes.</p><p>"Now that we know which brain regions are involved," says David Spiegel, MD, professor and researcher on the project, "we may be able to use this knowledge to alter someone's capacity to be hypnotized or the effectiveness of the hypnosis for problems such as pain control." </p><p>While more research is needed, the study is certainly a groundbreaking head-start in what could eventually be known as hypnotic treatments for things like anxiety, trauma and pain management. </p><p>"A treatment that combines brain stimulation with hypnosis could improve known analgesic effects of hypnosis and potentially even replace addictive and side-effect-laden painkillers and anti-anxiety medications," explains Spiegel. </p><div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="8cd836dafa4225434a1b472f28530847" contenteditable="false">
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How to dissolve your ego—and why you should
Ever want to move forward but find you're in your own way?
08 June, 2020
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- Many of us are held back by the idea of ourselves that our egos have built and will do anything to maintain.
- Oftentimes this manifests as a fear of failure, an inability to start on new projects, or the evasion of responsibility.
- Here we have five suggestions on how to keep your ego in check.
<p>Even for those who aren't self-absorbed, egos can get in the way more often than we'd like. Having a sense of self isn't bad, but we can become so invested in the idea of who we are that we refuse to take necessary steps forward that would challenge that idea. </p><p>Every time we don't do something important for fear of what others will think of us, rest on our laurels rather than start on our next big project, or refuse to acknowledge that we might have failed and need to do better next time is a case of our ego holding us back from being the best version of ourselves we can be. </p><p>Luckily, this problem is nothing new. People have been dealing with it for the better part of human existence and have come up with a variety of solutions. Here, we'll consider five of them and why experts have turned their attention to each one at some point or another. </p>
Ryan Holiday: Ego is the Enemy
<div class="rm-shortcode" data-media_id="qQbtxR7m" data-player_id="FvQKszTI" data-rm-shortcode-id="da58a58596485e7999d4d394da1cb742"> <div id="botr_qQbtxR7m_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/qQbtxR7m-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/qQbtxR7m-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/qQbtxR7m-FvQKszTI.js"></script> </div> <p><a href="https://bigthink.com/u/ryan-holiday" target="_self">Ryan Holiday</a> is a marketing executive, writer, and speaker with important insights into how ego can trip you up.</p><p>In his book, "Ego is the Enemy<em>,"</em> Holiday<em> </em>discusses the dangers of getting too caught up in the stories we tell ourselves about how fantastic we are and the adverse side effects of this. Using his own life for an example, he describes how he realized that he was so dedicated to his work that if he didn't slow down, he was going to work himself into an early grave. This was a result of buying into the story he had been telling himself about himself. He also watched more than a few people fall apart because they didn't have the same realization. </p><p>His book offers a variety of ideas on how to deal with this problem from sources as diverse as stoic philosophy and the advice of UFC fighters. His most practical suggestion might be the "equal, plus, minus" <a href="https://www.youtube.com/watch?v=B9xpKY7eWfU" target="_blank">concept</a>.</p><p>In this system, a person should have a friend who is their equal, better, and lessor in their field. When you're working on starting a project, turn to your equals to stay motivated and to remind you that you're all in the same boat. When coming off a success, turn to your better, who could be an accomplished mentor, to keep your ego from growing too much. Lastly, when you've failed, have somebody who you're a mentor to around to explain the failing; that'll help you realize that failure is just part of the process.</p><p>These three kinds of people can help you keep your ego in check and help you get over the pitfalls that prevent you from starting your projects, admitting failure, or moving forward after a win.</p>Buddhist Thought and "Non-Self"
<div class="rm-shortcode" data-media_id="4KYp5mvc" data-player_id="FvQKszTI" data-rm-shortcode-id="78aebf46092ec62d0faa179b0394191d"> <div id="botr_4KYp5mvc_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/4KYp5mvc-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/4KYp5mvc-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/4KYp5mvc-FvQKszTI.js"></script> </div> <p>The Buddhist notion of <a href="https://en.wikipedia.org/wiki/Anatta" target="_blank">Anatta</a> means "non-self" and refers to the idea that there is no permanent, unchanging substance that we can call the "self." We tend to point at a variety of things, namely our form, thoughts, sensory experience, perceptions, and consciousness, and say that one or more of these things as they currently exist is the "self." Buddhism is here to tell you that they aren't.</p><p>As with everything else, Buddhism suggests that suffering arises when we try to hold on to impermanent things. In this case, your idea of an enduring "self." By understanding the true nature of the self, that there isn't something enduring there at all, we can come to realize that many of the things that our ego tells us are fundamental parts of ourselves, how we look, think, act, see the world, or feel about things this moment aren't actually "us." </p><p>By getting that idea out of our heads, we can allow ourselves to make the changes, take risks, and accept the things that ego usually wouldn't allow us to. Many a Buddhist monk would also suggest that it would enable you to move down the path towards enlightenment.</p>Mindfulness Meditation
<div class="rm-shortcode" data-media_id="VGZSWkFa" data-player_id="FvQKszTI" data-rm-shortcode-id="ac625b307d0c949ca945222a6df6a13a"> <div id="botr_VGZSWkFa_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/VGZSWkFa-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/VGZSWkFa-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/VGZSWkFa-FvQKszTI.js"></script> </div> <p>Meditation's endless benefits are, and have been, promoted by a variety of religions and ideologies in a myriad of forms. We're going to focus on mindfulness meditation here, but know that other kinds of meditation can claim these benefits.</p><p>Mindfulness meditation takes a few pages from Buddhism's playbook but goes in a separate direction. The goal is to bring one's attention to the present moment while sitting. This is often done by counting the breath or focusing attention on a particular area on the body. Done correctly, it allows one to enter into a state of "nonelaborative, nonjudgmental, present-centered awareness in which each thought, feeling, or sensation that arises in the attentional field is acknowledged and accepted as it is," as described by psychologist <a href="https://onlinelibrary.wiley.com/doi/abs/10.1093/clipsy.bph077" target="_blank">Dr. Scott Bishop</a>. </p><p>By helping us to turn off that part of our brain that worries about the past, future, and the endless list of threats to our sense of self, mindfulness meditation trains us to focus on what is rather than what our ego often tells us is. By doing so, we gain the ability to get past our ego defenses. This notion is supported by studies that demonstrate that people who practice mindfulness have a healthier and more coherent sense of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310269/" target="_blank">self</a>. </p>Drugs!
<div class="rm-shortcode" data-media_id="83HrLnMe" data-player_id="FvQKszTI" data-rm-shortcode-id="e834635ec27ede810bf69997f37bed8d"> <div id="botr_83HrLnMe_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/83HrLnMe-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/83HrLnMe-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/83HrLnMe-FvQKszTI.js"></script> </div> <p>Before we begin, please remember that you shouldn't go running to the neighborhood dealer just because some website mentioned how drugs can do something interesting.</p><p>Ever since Timothy Leary and company got their hands on the Tibetan Book of the Dead in the 1960s, the goal of achieving Ego Death has been a commonly discussed topic in psychedelic literature. The idea is to use drugs to alter your consciousness to a point where your mind no longer differentiates itself from the rest of the world around it. </p><p>Psychonauts describe this effect as quite dramatic and unlike typical consciousness experiences. One I spoke to described it as an intense rocket launch into the serine void of space. Another described it as a blowing out of a candle with perfect stillness afterward. The condition allows for the individual to view their mental processes, including ego defenses and the stories we tell ourselves about ourselves, from a detached state. </p><p>As recorded by several <a href="https://www.sunypress.edu/p-2684-the-ecstatic-imagination.aspx" target="_blank">researchers</a>, the experience can be cathartic and lead to great personal insights under the right conditions. As Sam Harris mentions in his video, drugs do have the benefit of always producing an effect, and the experience can lead to legitimate insights. Those who research psychedelic drugs believe that this effect is caused by the drugs' creation of new connections between parts of the brain that don't regularly interact with one another.</p><p>It is also worth noting that John Lennon blamed the intensification of his personal problems and a bout of depression on trying to follow Leary's instructions. Writer Hunter S. Thompson, who had more acid in him than a car battery, thought that Leary was peddling nonsense. </p>Tim Ferriss' list of fears
<div class="rm-shortcode" data-media_id="OyjFAvAa" data-player_id="FvQKszTI" data-rm-shortcode-id="de6558efc7e7adbc2ad39a2a288f9c5b"> <div id="botr_OyjFAvAa_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/OyjFAvAa-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/OyjFAvAa-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/OyjFAvAa-FvQKszTI.js"></script> </div> <p>An investor and author with some ideas related to stoic philosophy, Mr. Ferriss has some suggestions for overcoming fear that can easily be applied to getting your ego out of your way.</p><p>Fear setting requires that you take a piece of paper with three columns and write what risk you want to take at the top. In the first column, you write very specific bad things that could happen if you take the risk. In the next column, you write ways to minimize those risks. In the last, you write ways to rebound from each listed risk. <br> <br> This system can be applied to notions of ourselves just as easily as it can be applied to our fear of going broke. If you don't start painting because you are afraid of what the critics will say, list it on this chart. Concerned that people will laugh at you if you change your style? Include it. Even just using it as intended can be enough to battle your ego. How many times have you been afraid of being seen as a failure so much that you don't try something? </p><p>Now, ask yourself what your ego defenses are protecting and see if you can get around those walls. </p>
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Yoga may ease symptoms of depression, according to new research
According to the analysis, the more yoga sessions a person did each week, the less they struggled with depressive symptoms.
22 May, 2020
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- Depressive disorders are the leading cause of disability worldwide, affecting over 340 million people.
- According to a new study in the British Journal of Sports Medicine, yoga sessions may be able to ease depressive symptoms in people with mental health conditions such as depression, anxiety, and bipolar disorder.
- Mindfulness, meditation, and breathing control techniques are all things that have been proven effective in reducing depressive symptoms. Traditional yoga practices typically include a combination of these things and therefore may actually have more of a positive impact.
<span></span><ul class="ee-ul"></ul><ul class="ee-ul"></ul><ul class="ee-ul"></ul>
Yoga can be used as a form of exercise and self-help
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzMwOTQwMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTU5NzgxOTU4OX0.w6RNzU2JD0qlSxnNJXLcWJM80Tb3QTtLg-36FYyIWTM/img.jpg?width=980" id="07f6f" class="rm-shortcode" data-rm-shortcode-id="4a2f331ab10df4a53b2ef9863d3f13e5" data-rm-shortcode-name="rebelmouse-image" alt="woman doing yoga self help depression disability" />Depressive disorders are the leading cause of disability worldwide.
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<p>Globally, mental disorders such as the ones highlighted throughout this article <a href="https://www.sciencedirect.com/science/article/pii/S2215036615005052" target="_blank">are responsible for up to 32%</a> of disability-adjusted life years (which is described as a year of 'healthy' life lost). Depressive disorders are <a href="https://www.researchgate.net/profile/John_Greden/publication/11750034_The_Burden_of_Recurrent_Depression_Causes_Consequences_and_Future_Prospects/links/5a8c29e20f7e9b1a95575e5f/The-Burden-of-Recurrent-Depression-Causes-Consequences-and-Future-Prospects.pdf" target="_blank">the leading cause</a> of disability worldwide, affecting over 340 million people. </p><p>With COVID-19 lockdowns preventing people from accessing their regular workout routines, many are beginning to look for alternatives - and this is where yoga can help, according to new research. While typical treatments are still effective for those who are able to experience them, there may be another way to combat symptoms of depression. </p><p>According to a new <a href="https://bjsm.bmj.com/content/early/2020/04/05/bjsports-2019-101242" target="_blank">study</a> in the British Journal of Sports Medicine, yoga sessions may be able to ease depressive symptoms in people with mental health conditions such as depression, anxiety, and bipolar disorder.</p><p><em> </em>To assess whether physically engaging yoga practices were able to alleviate depressive symptoms in people with a diagnosed mental disorder, 19 studies were included in a large-scale systematic review, and 13 additional studies were included in a meta-analysis review for this experiment.</p>Jacinta Brinsley, a doctoral candidate at the University of South Australia (and lead on the study) explains:<em> "Exercise has always been a great strategy for people struggling with these feelings, as it boosts both mood and health." </em>How can yoga ease depression symptoms?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzMwOTM5OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTU5NTI5NzkzMn0.XV0jtZbbKOrxbh5kn_qBTIkIw8F06010zmFF4k0nbfU/img.jpg?width=980" id="dc19e" class="rm-shortcode" data-rm-shortcode-id="420938b6a75f7a69b20a0b4c5484ba10" data-rm-shortcode-name="rebelmouse-image" alt="group yoga in yoga classroom men and women doing yoga" />Study shows the more yoga you do, the less depressive symptoms you may feel.
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<p>Within the 1712 individuals across these 32 studies, disorders of depression, post-traumatic stress, schizophrenia, anxiety, alcohol dependence, and bipolar were present.</p><p>Participants did 1-2 yoga sessions per week which varied between 20 to 90 minutes long. According to Brinsley,<em> "This is any kind of yoga where 'asana' (the postures and movements) are at the main focus." </em>Brinsley also explained that most yoga classes found online or in gyms or studios in Western society would fit these criteria. </p><p>These yoga sessions were completed weekly for about 2.5 months across all studies reviewed in this project. The results found through Brinsley's team analysis were that yoga moderately eased depressive symptoms compared with other self-help treatments (or lack of treatment) across the mental health spectrum. </p><p>The analysis proves that some conditions seemed to benefit more than others, with the highest success being among individuals who were diagnosed with depressive disorders. Yoga was less effective for those with schizophrenia and those struggling with alcohol use disorders. There was no positive impact listed for those who struggled with depression that stemmed from PTSD. </p><p>According to the analysis, the more yoga sessions a person did each week, the less they struggled with depressive symptoms and the better they felt.</p><p><strong>Different mechanisms work for us to improve our physical and mental health as we exercise.</strong></p><p>Exercise has been widely known for its physical and mental health benefits, with increasing blood circulation to the brain (especially to areas like the amygdala and hippocampus), which both play roles in controlling our motivation, moods, and responses. </p><p>One of the mechanisms that work for us, bettering our physical and mental health when we exercise is the release of endorphins. Another important mechanism that helps is the body's central stress response system (the hypothalamic-pituitary-adrenal axis), along with the ability for yoga (or other kinds of exercise) to improve sleep quality. </p><p><a href="https://pubmed.ncbi.nlm.nih.gov/20350028/?dopt=Abstract" target="_blank">Mindfulness</a>, meditation, and breathing control techniques are all things that <a href="https://pubmed.ncbi.nlm.nih.gov/25881019/?dopt=Abstract" target="_blank">have been proven</a> effective in reducing depressive symptoms. Traditional yoga practices typically include a combination of these things and therefore may actually have more of a positive impact beyond mindfulness, breathing exercises, or exercise used individually.</p><p><strong>Connecting the body to the mind through yoga practices.</strong></p><p>One of the most helpful things when dealing with mental health conditions is awareness and proactivity. Understanding the problem and working to find a solution. Yoga practices often teach that the body, mind, and spirit are all connected. When you do work in one area, it impacts your whole system.</p><p>Laurie Hyland Robertson, who co-authored the book "<em>Understanding Yoga Therapy</em>", explains:<em> "We can expect that leg exercises, especially when you approach it in a mindful and purposeful way, can not only affect your quadriceps, but also your emotional state, your body's physiology, and even your mental outlook." </em></p><p><strong>Yoga can be treated as any treatment plan - individualized for each patient. </strong></p><p>Robertson also explains that yoga is an extremely unique treatment plan that offers something for everyone, as <em>"the results of this analysis underscore the importance of working with a professional who can tailor yoga practices to the individual, adapting the care plan as needed." </em></p><div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="a013d8f138e211d9f0d8b36baf9961a2" contenteditable="false">
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The mental and physical health benefits of ecotherapy
There are countless studies that prove ecotherapy (often referred to as nature therapy) is beneficial for your physical and mental health.
19 May, 2020
Photo by Song_about_summer on Shutterstock
- What was once considered a simple practice and ideology about the benefits of nature has been proven in multiple studies to positively impact our physical and mental health.
- Some of the benefits of spending time in nature can be: a boost in killer-cells that fight off viruses, an ability to maintain focus and improvement in mental health conditions such as anxiety, depression and other mood disorders.
- To explain the all-encompassing benefits of nature, the Japanese have coined the term "shinrin yoku", which translates to "forest bathing."
<p>Ecotherapy (also referred to as nature therapy) has been proven to be effective and is used in various practices and cultures around the world—and yet, it is still one of the most under-appreciated forms of therapy. </p><p>For a period of time, nature therapy was considered a simple practice for those who believe that we are connected to and impacted by the natural environments around us. However, there is now more research to support this ideology.</p>
How nature therapy works to better your physical and mental health
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzI4ODczOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1MzAxMDI2MX0.vJdHUPtd6Ca9gwe0okWsDNdjLEq0HCdsfHfKewgykyI/img.jpg?width=1245&coordinates=0%2C263%2C0%2C1&height=700" id="c0920" class="rm-shortcode" data-rm-shortcode-id="138dd9a6e3620f581b2a2d2816c6d83f" data-rm-shortcode-name="rebelmouse-image" alt="forest and trees concept of nature therapy ecotherapy" />A simple walk in the forest can have more of a positive impact on your health than you may realize.
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<p>The benefits of nature have been studied for decades. In fact, in 1982, the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term "<a href="https://time.com/5259602/japanese-forest-bathing/" target="_blank">shinrin yoku</a>", which means "forest bathing."</p><p><strong>Nature increases activity in natural killer cells that fight off viruses. </strong></p><p>While we stroll around the forest, breathing in the fresh air, airborne chemicals like phytoncides (a chemical many plants give off to fight disease) are also entering our system. When this happens, the human body responds by increasing the number of natural killer blood cells (a type of white blood cell) which attack virus-infected cells.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793341/" target="_blank">In one 2009 study</a>, participants spent 3 days/2 nights in a forested area. Their blood and urine were sampled before, during, and after the trip. Natural killer cell activity measured significantly higher during the days spent in the forest and the effect lasted up to 30 days after the trip. </p><p>This suggests that a few days in nature every month could potentially allow your natural killer cell activity to maintain at a higher functioning level, protecting you better. </p><p><strong>Spending time in nature has numerous mental health benefits. </strong></p><p><a href="https://www.ncbi.nlm.nih.gov/pubmed/20337470" target="_blank">This groundbreaking research analysis</a> of 10 UK studies involving over 1200 participants considered all the ways time in nature (known as green exercise) can improve a person's mental health and wellbeing. </p><p>The results of this analysis proved that both men and women have similar self-esteem improvements after experiencing time spent in nature, and the boost in mood particularly impacted men. The analysis showed the greatest improvements in mental health with the participants who were struggling with a mental health condition such as depression or anxiety. </p><p><a href="https://www.sciencedirect.com/science/article/pii/S0169204611001368" target="_blank">A more recent study</a> looked at the relationship between psychological responses and forest environments. Using the <a href="https://www.sciencedirect.com/topics/psychology/profile-of-mood-states" target="_blank">Profile of Mood States</a> questionnaire, this research found that time spent in nature significantly decreased the scores for anxiety, depression, anger, confusion, and fatigue. </p><p><strong>A walk in nature is more beneficial than a walk in the city.</strong></p><p><a href="https://www.ncbi.nlm.nih.gov/pubmed/19121124" target="_blank">Results of a 2008 study</a> compared the restorative effects of natural versus urban environments, with natural environments proving vastly more beneficial. Nature, which is filled with intriguing stimuli, is able to modestly grab your attention in a way that requires no effort or additional actions. Urban areas can be filled with stimulation that captures your attention and requires additional directed actions (for example, stopping at a crosswalk). </p><p>This is why a walk in nature is much more beneficial for our minds than a walk in an urban setting—our minds are able to "switch off," giving time for restorative rest. </p><p><strong>Nature related activities may be of use in future ADHD therapies. </strong></p><p><a href="http://www.troutfoot.com/psyched/sesame/dafwhat.html" target="_blank">Directed Attention Fatigue</a> (DAF) is something you may be struggling with without even realizing it. It's a very common neuro-psychological phenomenon that results in the overuse of the brain's attention mechanisms. These mechanisms typically work for us to help us cope with distraction while maintaining on a specific task, but when we overuse that function, it becomes weaker and our ability to focus on task lessens. </p><p>Along with that, the part of the brain affected by attention fatigue (the right frontal cortex) is also involved in Attention-Deficit/Hyperactivity Disorder (ADHD). <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/pmc1448497/" target="_blank">This study shows</a> that children diagnosed with ADHD who spent time in natural outdoor environments show a reduction in ADHD symptoms. This is promising for the field of ADHD research, as nature therapy could potentially be used as part of an all-encompassing treatment plan. </p><p><strong>Various therapies have been incorporating nature-related benefits for years, including: </strong></p><ul><li><a href="https://www.goodtherapy.org/learn-about-therapy/types/animal-assisted-therapy" target="_blank">animal-assisted therapy</a> </li><li><a href="https://www.goodtherapy.org/blog/is-time-outdoors-key-to-helping-vets-overcome-ptsd-0921155" target="_blank">horticultural therapy</a> </li><li>physical exercise in nature</li><li>conservation therapy </li><li>nature therapy</li></ul><div>While research continues on the benefits of nature, one thing has been made clear through decades of study and practice: Nature is good for your health, likely in more ways than we can even imagine. </div>
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Don’t panic — here’s how mindfulness can improve isolation
When you stop predicting the future and comparing the present to the past, you can reach a beneficial flow state.
20 April, 2020
- It's normal to feel panic and anxiety in this moment. However, it's not totally necessary or helpful.
- Futurist and Shots of Awe creator, Jason Silva, explains we feel this way because we're overdetermining the present. Despite scientific facts, when we're overexposed to the news, we immediately assume the worst.
- One way to combat this is practicing mindfulness, which induces a state of flow. This flow state can provide relief from the onslaught of anxiety and can be reached in a number of ways, including meditation, yoga, or even watching a movie.
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