Mind-Body Matters Series #6: Full Body Scan


This a wonderfully simple and effective exercise that really connects mind and body.

Remember to begin with at least 3 big, deep breaths and use this deep breathing as you visualise breathing out through those areas of tension and discomfort and melting them away.

Make a note of the areas of the deepest tension and discomfort and then once you have completed one full scan, go back and pay special attention to the areas of tension you need to focus on the most. Keep repeating this process until you have eased all the areas of tension and discomfort and feel relaxed and at ease.

You will find that through the deep breathing, the visualisations and the easing of tension you will strengthen your mind-body connection, awareness and communication and feel so much better for it.

I recommend doing this at least twice a day, once first thing in the morning before you go to work and once before you get home at the end of each day.

Have fun exploring with this exercise and as always let me know how you get on.

Simon

Why We Are The Way We Are. The good and the bad of conditioned response.


It’s 4am and I’m awake again at the sound of the car door closing outside the window. My instincts are kicking in with my body and mind ready to respond in the blink of an eye and as I look around the room I realise I’m not in Baghdad or Kabul, Portharcourt or Baiji or anywhere else that is a threat, I’m on my own sofa in the living room of my own house.
My heart is racing as I struggle between two realities not completely sure which one to chose and not always knowing which one I prefer. It’s hard to step away from the chaos, fear and excitement that comes with combat, as crazy as it sounds it can feel more reassuring for a while than the quiet of a so called normal life with a host of new uncertainties that are alien and in their own way just as scary at times.

We were trained for years to respond to threats with a highly calculated, swift and utterly devastating level of aggression and violence on the battlefield, and to be able to turn that aggression down like a dimmer switch. It’s a hard skill to learn and one of many that never leaves you, and like so many it gets confused in the civilian life that we all end up in at some point.

When your brain is so used to high speed threat assessment it is easy for mistakes to be made in the civvy world because we feel constantly under threat as we navigate our new environment and unsure of the new rules of engagement. Sometimes we’re not sure who the enemy is and ironically, particularly in the early days, we are our own enemy. Our mind is struggling to cope, half knowing we can’t respond the way we do but not knowing any other way yet, until we learn what’s acceptable in this new world. And this takes time. Not something given up lightly in a frantically fast and ruthless world that we live in because time is a commodity, it’s precious and people and business hold onto it like it was a newborn child at times, protecting it with every ounce of strength they have.

Being conditioned into who we are has many advantages in both worlds. We are fiercely loyal, we have a work ethic that is second to none, we are extremely adaptable, learn fast and want to learn, we are highly disciplined, fantastic team players and very capable of getting the job done on our own when need be. We make great leaders because we have been trained and led by great men and when the shit hits the fan, there is no one else you would rather have by your side.

So when you meet or know someone who is struggling with their own mind as they work to come to terms with physical and/or psychological injuries from their time in the military, please share some of that precious time, allow them a little more of it and some space to come to terms with their new world.

And for you my brothers, when there is no need to brace yourself as the tailgate lowers and there are no more doors to kick in, no more need to try and squeeze yourself into the tiniest rut in the ground as the dirt kicks up all around you, when there are no more explosions that vibrate every organ in your body leaving you deaf, nauseous and disoriented and there is nothing left but deafening silence.

Remember that when the faces come rushing at you in those quiet moments, when you least expect them, with your heart racing as you check your exits and for people who are a threat, it is just your mind and the way you’ve been conditioned to be. Remember the simple things, remember to breathe, and as you breathe in clench your fists and as you breathe out open your hands and flex your fingers till they strain and imaging that you push those faces further away with every breath out. Keep doing this until those faces drift and fade into the distance and when they’re gone relax your hands at your sides and let that complete relaxation in your hands and forearms to flow all the way up to your shoulders, up your neck and into your head and face, then let that relaxation flow all the way down your upper body, through your hips, down your legs into your feet and all the way down to the ends of your toes. Remembering to breathe slowly as you do this.

You may well find this takes a bit of practice, as crazy as this sounds, but we all do it from time to time, we forget to breathe when we are stressed, under pressure and we tense up. So when you catch yourself tensing up like this, even if there are no faces to push away, just practice it like any other skill you’ve learned and create a new conditioned response when you feel stressed and threatened on any way.

Just as in the military and on operations we have each others back, well I have your back now. If you need to speak to clear your mind and get things off your chest then get in touch with me either on Facebook or my email, simon@simonmaryan.com and we can arrange a time to chat. We need to look out for each other just as much in this civvy world as we did in the military and sometimes more so. Despite retiring from that old world we will always be that band of brothers and that loyalty does not need to fade because we are not side by side physically anymore, technology has seen to that and made the world a much smaller place. So let’s take advantage of that and keep each other safe.

On that note ladies and gentlemen spoofers, I believe I am done.
Simon Maryan

Per Mare Per Terram

The Effects of Cortisol On our Mind and Body


Depression

Over the last few months, I have been working more and more with stressed out people. I have been stunned at the age range to be honest as they have ranged from 10 – 80 years old.

I began to notice the increase early this year when many people started being made redundant in the Oil and Gas Industry in Aberdeen, where I am based. The downturn has created a huge amount of uncertainty which has lead to people feeling nervous, anxious, stressed and depressed and the knock on effects are quite significant. Many of my clients this year, on top of the initial stress have become insomniacs, they have either lost or gained large amounts of weight, have unexplained aches and pains, erratic mood swings, failed relationships…the list goes on.

This turns into a vicious circle, because the initial cause of the stress is still there and then the additional physical, mental and emotional symptoms add more stress into the mix and obviously compound the whole situation.

I have also recently started working with schools in Aberdeenshire running Stress Perception Workshops for both staff and pupils. It seems that the Curriculum for Excellence is creating and excellently high level of stress for all concerned and some pupils are becoming more and more stressed, depressed, suicidal and some resorting to self harming.

The self harming has also become something of a trend and there is a certain element of peer pressure to conform, and as you can imagine, this pressure is highly stressful for someone who really has no desire to self harm in the first place, yet in order to fit in they feel they have to run with the herd. This level of stress is extremely detrimental to the pupils ability to focus, concentrate, learn and absorb in formation and to remember it, this then adds more stress because they either feel they can’t pass they exams or they actually fail them. Pressure upon pressure upon pressure, until they break.

So after doing much reading, I have written this post today that I hope will help some of you to some degree or other and/or, perhaps help you help someone else.

STRESS
The stress hormone, cortisol, is a sneaky, insidious little bugger that creeps up on you. Even low levels over a long period of time can have hugely detrimental affects on your entire system of body and mind. Scientists have known for years that increased cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease… and the list is significantly longer.

Chronic stress and elevated cortisol levels are also responsible for an increased risk for depression, mental illness, and lower life expectancy. Recently two separate studies were published in Science linking elevated cortisol levels as a potential trigger for mental illness and decreased resilience—especially in adolescence.

You can find research papers here:
http://www.sciencemag.org/search?site_area=sciencejournals&y=0&fulltext=Stress%20and%20mental%20illness&x=0&journalcode=sci&journalcode=sigtrans&journalcode=scitransmed&submit=yes

Our body releases cortisol through the adrenal glands in response to fear or stress as part of our fight-or-flight mechanism. The fight-or-flight mechanism is part of the general adaptation syndrome defined in 1936 by Canadian biochemist Hans Selye of McGill University in Montreal. He published his findings in a short seventy-four line article in Nature, in which he defined two types of “stress”: eustress (good stress) and distress (bad stress).

Both eustress and distress release cortisol as part of this general adaption syndrome. As soon as our fight or flight alarm system signals our body to release cortisol, your body becomes mobilised and ready for action, however, there has to be a physical release of fight or flight. Otherwise, cortisol levels build up in the blood which wreaks havoc on your mind and body.

Eustress creates a “seize-the-day” heightened state of arousal, which is exciting, invigorating and often linked with an achievable goal. Cortisol returns to normal when we’ve completed the task. Distress, or free floating anxiety, doesn’t provide any outlet for the cortisol and causes the fight-or-flight mechanism to backfire. Ironically, our own biology, which was designed to insure our survival as hunters and gatherers, is actually sabotaging our own bodies and minds in this sedentary, technology oriented age. So what can we do to put the pin back in this socially engineered hand grenade?

Fortunately, there are a few simple lifestyle choices you can make that will help you to reduce your stress, anxiety and lower your cortisol levels. Below are some tips to help you reduce your cortisol levels:

1. Regular Exercise: Martial arts and any martial arts based exercise classes, boxing, sparring, or a punching bag are fantastic ways to recreate the “fight” response by letting out aggression (without beating the crap out of anyone) and to reduce cortisol.
Any aerobic activity, like walking, jogging, swimming, biking etc are great ways to recreate the ‘flight’ outlet and burn-up cortisol.  A little bit of cardio goes a long way. Just 20-30 minutes of activity most days of the week pays huge dividends by lowering cortisol every day and in the long term.

I recommend a short burst of HIIT or High Intensity Interval Training. There are an abundance of training methods under this banner and you can find a host of them on Youtube. This gets your heart rate up high, gives minimal rest and puts your body and mind under pressure. The pay off is that your body also releases endorphins which make you feel good, so this is a form of Eustress (good stress) and is highly beneficial for you both physically and mentally.

Fear increases cortisol. Regular physical activity will decrease fear by increasing your self-confidence, resilience, and fortitude, which will reduce your cortisol levels. Yoga will have similar benefits with added benefits of mindfulness training.

If your schedule is too hectic to squeeze in a continuous exercise session, you can build up the same benefits by breaking daily activity into smaller doses. A simple way to guarantee regular activity is to build your normal routine activity into your daily exercise routine. Where possible start riding a bike to work, walking to the shops and walk at lunchtime, this also gets you out of the office and away from your desk and will get you thinking about other things instead of work. Use the stairs instead of the escalator or the lift.If you normally eat your lunch at your desk, maybe you could go to the gym at lunchtime and eat your lunch at your desk afterwards instead. All these things will add up and help you to reduce your cortisol levels throughout the day.

2. Mindfulness and Self Hypnosis: Any type of meditation will reduce anxiety and lower cortisol levels. Simply taking a few deep breaths engages the Vagus nerve which triggers a signal within your nervous system to slow heart rate, lower blood pressure and decreases cortisol. The next time you feel yourself in a stressful situation that activates your ‘Fight-or-Flight’ response take 10 deep breaths and feel your entire body relax, calm down and slow down.

Setting aside 5-15 minutes to practice mindfulness meditation or self hypnosis will develop a sense of calm throughout your nervous system, mind, and brain. There are many different types of meditation. “Meditating” doesn’t have to be a sacred or tree huggey experience. I’m often asked as to specifically what kind of meditation or self hypnosis do I use and how do I do it/use it. There are so many techniques/methods and to be honest it is best to explore and find what works for you and then refine it and make it your own. I suggest that you do more research, and fine-tune a daily meditation/self hypnosis routine that fits your schedule and personality.

3. Social Connectivity: Two studies have been published in the journal Science illustrate that social agression and isolation lead to increased levels of cortisol in mice that trigger a cascade of potential mental health problems—especially in adolescence.

Follow the link here to find theses papers and many more:
http://www.sciencemag.org/search?site_area=sciencejournals&y=0&fulltext=Social%20aggression%20and%20isolation&x=0&journalcode=sci&journalcode=sigtrans&journalcode=scitransmed&submit=yes

A team of researchers at Johns Hopkins established that elevated levels of cortisol in adolescence change the expression of numerous genes linked to mental illness in some people. They discovered that these changes in young adulthood, which is a crucial time for brain development, could cause severe mental illness in those predisposed to it. These findings, reported in the January 2013 journal Science, could have wide-reaching implications in both prevention and treatment of schizophrenia, severe depression and other mental illnesses.

Akira Sawa, M.D., Ph.D., a professor of psychiatry and behavioural sciences at the Johns Hopkins University School of Medicine, and his team set out to simulate social isolation associated with the difficult years of adolescence in human teens. They found that isolating mice known to have a genetic predisposition for mental illness during their adolescence triggered ‘abnormal behaviours’ that continued even when returned to the group. They found that the effects of adolescent isolation lasted into the equivalent of mouse adulthood.

https://bbrfoundation.org/scientific-council/akira-sawa

“We have discovered a mechanism for how environmental factors, such as stress hormones, can affect the brain’s physiology and bring about mental illness,” says Sawa, the study leader. “We’ve shown in mice that stress in adolescence can affect the expression of a gene that codes for a key neurotransmitter related to mental function and psychiatric illness. While many genes are believed to be involved in the development of mental illness, my gut feeling is environmental factors are critically important to the process.”

To shed light on how and why some mice got better, Sawa and his team studied the link between cortisol and the release of dopamine. Sawa says the new study suggests that we need to think about better preventative care for teenagers who have mental illness in their families, including efforts to protect them from social stressors, such as neglect. Meanwhile, by understanding the flood of events that occurs when cortisol levels are elevated, researchers may be able to develop new compounds to target tough-to-treat psychiatric disorders with fewer side effects.

In another study, published on January 18, 2013 in the journal Science researchers from France revealed that mice who were subjected to aggression, by specific mice bred to be ‘bullies’ released cortisol which triggered a response that led to social aversion to all other mice. The exact cascade of neurobiological changes was complex but also involved dopamine. The researchers found that if they blocked the cortisol receptors that the ‘bullied’ mice became more resilient and no longer avoided their fellow creatures.

Close knit human bonds, whether it be family, friendship or a romantic partner, are vital for your physical and mental health at any age.  Recent studies have shown that the Vagus nerve also responds to human connectivity and physical touch to relax your parasympathetic nervous system.

The “tend-and-befriend” response is the exact opposite to “fight-or-flight”. The “tend-and-befriend” response increases oxytocin and reduces cortisol. Make an effort to spend real face-to-face time with loved ones whenever you can, however, even phone calls and Facebook can reduce cortisol if they foster a feeling of genuine connectivity.

4. Have Fun and Laugh Often: Having fun and laughing reduces cortisol levels. Dr. William Fry is an American psychiatrist who has been studying the benefits of laughter for the past 30 years and has found links to laughter and lowered levels of stress hormones. Many studies have shown the benefits of having a sense of humor, laughter and levity. Try to find ways in your daily life to laugh and joke as much as possible and you’ll lower cortisol levels. Watch your favourite comedy movie, favourite comedian or anything on Youtube for example that makes you laugh, feel good and happy, as this will begin to reduce your cortisol levels.

5. Music: Listening to Music that you love, and fits whatever mood you’re in, has been shown to lower cortisol levels. We all know the power of music to improve mood and reduce stress. Add reducing your cortisol levels as another reason to keep the music playing as a soundtrack of health and happiness in your life.

6. Quality Nutrition: What we eat and the quality of that food is important when life is good and we’re happy and content. When life throws a curve ball at you and you’re stressed, depressed, anxious and nervous, it is even more important to eat high quality nutrition.

Society has change much in recent years and life and work is becoming faster paced, we often look for the quick, easy and convenient option for food which is not necessarily the best option. So, to combat this, it is beneficial for you to look at high quality nutritional supplements that help to keep the physical symptoms of stress and anxiety at bay. When you feel good on the inside it makes you much more capable of dealing with the stresses of the outside world and one of the downsides of eating too much wheat, soft drinks, caffeine, alcohol etc, is that it puts your body’s PH out of balance and leads you into an acidic state. When your body is too acidic it promotes the growth of unhealthy bacteria, virus, fungus etc in your gut and causes joint pain and inflammation of muscles, tendons and ligaments. Also our gut becomes unable to fully and efficiently absorb the nutrients from the food we eat, which further runs down our immune system and metabolism.

When you redress that balance and return it to a slightly alkaline state, as you can see in the image below, our bodies return to a state of equilibrium that allows our gut to absorb nutrients efficiently and effectively which means we get everything we need to stay in the optimum state of health.

PH Range

Conclusion
The ripple effect of a fearful, isolated and stressed out society increases cortisol levels across the board for all of us and this creates a public health crisis and a huge drain on the economy. So, if we all work individually, and together, to reduce cortisol our levels we will all benefit and we will reduce the amount of stress hormones flowing around in our society and in individual lives.

In short, when we feel socially connected, safe, and self-reliant it reduces our cortisol levels. I hope the top tips presented above will help you make lifestyle choices that reduce your own levels of stress hormone and help you to help your friends, family work colleagues and perhaps even some strangers to reduce theirs and feel happier and healthier.

References:
https://www.psychologytoday.com/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1

http://www.sciencemag.org/search?site_area=sciencejournals&y=0&fulltext=Stress%20and%20mental%20illness&x=0&journalcode=sci&journalcode=sigtrans&journalcode=scitransmed&submit=yes

http://www.sciencemag.org/search?site_area=sciencejournals&y=0&fulltext=Social%20aggression%20and%20isolation&x=0&journalcode=sci&journalcode=sigtrans&journalcode=scitransmed&submit=yes

https://bbrfoundation.org/scientific-council/akira-sawa

https://www.psychologytoday.com/blog/the-athletes-way/201312/why-is-the-teen-brain-so-vulnerable