Brain Science: Neuroscience, Behavior All rights reserved https://changelog.com/brainscience en-us For the curious! We're exploring the inner-workings of the human brain to understand behavior change, habit formation, mental health, and being human. It’s Brain Science applied — not just "how does the brain work," but how do we apply what we know about the brain to transform our lives? For the curious! We're exploring the inner-workings of the human brain to understand behavior change, habit formation, mental health, and being human. It’s Brain Science applied — not just "how does the brain work," but how do we apply what we know about the brain to transform our lives? false Changelog Media Changelog Media editors@changelog.com brain science, neuroscience, psychology, self help, self improvement Support our work by joining Changelog++ Mireille Reece, PsyD Adam Stacoviak Develop a high-performance mindset changelog.com/13/2034 https://changelog.com/brainscience/34 Fri, 24 Mar 2023 17:00:00 +0000 In this episode Adam and Mireille discuss what it takes to develop a high performance mindset. Your mindset is the mental framework that influences your actions, your decisions, and your overall approach to life. Discover how to nurture a growth-oriented and positive mindset, fostering resilience, adaptability, and a commitment to self-improvement. This episode is a must-listen for anyone looking to optimize their mental framework and cultivate a growth-oriented mindset to achieve success in their personal and professional lives. full 44:48 false Mireille Reece, PsyD Adam Stacoviak In this episode Adam and Mireille discuss what it takes to develop a high performance mindset. Your mindset is the mental framework that influences your actions, your decisions, and your overall approach to life. Discover how to nurture a growth-oriented and positive mindset, fostering resilience, adaptability, and a commitment to self-improvement. This episode is a must-listen for anyone looking to optimize their mental framework and cultivate a growth-oriented mindset to achieve success in their personal and professional lives.

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]]> Your brain on burnout changelog.com/13/1183 https://changelog.com/brainscience/33 Tue, 20 Dec 2022 21:00:00 +0000 We're back! This is from our "lost episodes" — This is your brain...and this is your brain on burnout, any questions? OK, but seriously, burnout effects everyone, even if they/you don't admit it. Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress. It can affect ANYONE, but it is especially common among high-performers who push themselves to the limit. In this episode, we dive into the latest research on burnout and its effects on the brain, as well as offer practical advice for preventing and managing burnout. If you're heading into 2023 feeling overwhelmed and drained, this episode is for you. full 47:06 false Mireille Reece, PsyD Adam Stacoviak We’re back! This is from our “lost episodes” — This is your brain…and this is your brain on burnout, any questions? OK, but seriously, burnout effects everyone, even if they/you don’t admit it. Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress. It can affect ANYONE, but it is especially common among high-performers who push themselves to the limit. In this episode, we dive into the latest research on burnout and its effects on the brain, as well as offer practical advice for preventing and managing burnout. If you’re heading into 2023 feeling overwhelmed and drained, this episode is for you.

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]]> The practice of being present changelog.com/13/1061 https://changelog.com/brainscience/32 Wed, 28 Oct 2020 18:30:00 +0000 We're joined by Elisha Goldstein, PhD - one of the world's preeminent mindfulness teachers, a clinical psychologist, founder of the Mindful Living Collective and, creator of the six-month breakthrough program - A Course in Mindful Living. If you've ever used the Calm app, you might be familiar with his voice as he walks you through mindfulness practices to help calm negative emotions and anxious thoughts. He has extensive expertise in mindfulness based stress reduction (MBSR) and today he's sharing his wealth of knowledge using mindfulness to naturally reduce anxiety and be more present and aware in our lives. full 1:04:16 false Mireille Reece, PsyD Adam Stacoviak Elisha Goldstein, PhD We’re joined by Elisha Goldstein, PhD - one of the world’s preeminent mindfulness teachers, a clinical psychologist, founder of the Mindful Living Collective and, creator of the six-month breakthrough program - A Course in Mindful Living. If you’ve ever used the Calm app, you might be familiar with his voice as he walks you through mindfulness practices to help calm negative emotions and anxious thoughts. He has extensive expertise in mindfulness based stress reduction (MBSR) and today he’s sharing his wealth of knowledge using mindfulness to naturally reduce anxiety and be more present and aware in our lives.

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What Is the Negativity Bias? The negative bias is our tendency not only to register negative stimuli more readily but also to dwell on these events. Also known as positive-negative asymmetry, this negativity bias means that we feel the sting of a rebuke more powerfully than we feel the joy of praise. This psychological phenomenon explains why bad first impressions can be so difficult to overcome and why past traumas can have such long lingering effects. In almost any interaction, we are more likely to notice negative things and later remember them more vividly.

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]]> It's OK to self-care changelog.com/13/1051 https://changelog.com/brainscience/31 Thu, 01 Oct 2020 20:45:00 +0000 Most of us have heard how important "self-care" is and how important it can be for healthy living. But what exactly IS self-care? In this episode, not only do we define what self-care is, but we talk through the physical, emotional, and spiritual aspects of what's involved in self-care and why this can so often be misunderstood and challenging. While we might be familiar with this term, many may not consider how they can be deliberate around managing themselves by both reflecting on and engaging in activities that help support their brains and bodies. It isn't enough to simply know that self-care is important, rather discovering practical actions you can take to improve both how you feel and how you engage with the world. full 52:37 false Mireille Reece, PsyD Adam Stacoviak Most of us have heard how important “self-care” is and how important it can be for healthy living. But what exactly IS self-care? In this episode, not only do we define what self-care is, but we talk through the physical, emotional, and spiritual aspects of what’s involved in self-care and why this can so often be misunderstood and challenging. While we might be familiar with this term, many may not consider how they can be deliberate around managing themselves by both reflecting on and engaging in activities that help support their brains and bodies. It isn’t enough to simply know that self-care is important, rather discovering practical actions you can take to improve both how you feel and how you engage with the world.

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]]> I'm just so stressed changelog.com/13/1050 https://changelog.com/brainscience/30 Fri, 25 Sep 2020 21:15:00 +0000 Stress is something that we will inevitably encounter throughout our lives. It isn't all bad or maladaptive, but how we manage it can make a significant difference in our lives. The degree of stress we feel impacts how we show up in the world including both how we relate and how we do the work before us each day. In this episode, Mireille and Adam discuss the impact of stress on our systems including the role of different stress hormones on our immune system, cardiovascular system and our metabolism. Like many other conversations on previous episodes, we provide research relative to the value of relationships as having close connections helps us all combat the stress that loneliness can cause as well. When we utilize resources to support us as well as set limits on what we expose ourselves to and focus our attention to, we have the opportunity to better navigate the stresses of our lives. full 1:01:05 false Mireille Reece, PsyD Adam Stacoviak Stress is something that we will inevitably encounter throughout our lives. It isn’t all bad or maladaptive, but how we manage it can make a significant difference in our lives. The degree of stress we feel impacts how we show up in the world including both how we relate and how we do the work before us each day.

In this episode, Mireille and Adam discuss the impact of stress on our systems including the role of different stress hormones on our immune system, cardiovascular system and our metabolism. Like many other conversations on previous episodes, we provide research relative to the value of relationships as having close connections helps us all combat the stress that loneliness can cause as well. When we utilize resources to support us as well as set limits on what we expose ourselves to and focus our attention to, we have the opportunity to better navigate the stresses of our lives.

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]]> Clarity and expectation changelog.com/13/1049 https://changelog.com/brainscience/29 Thu, 17 Sep 2020 13:05:00 +0000 When you lack clarity or have uncertainty for a direction or goal, it's going to be difficult to succeed in your actions. Today Mireille and Adam discuss the topic of clear communication and expectation, two of the most important ingredients of success. How do we create better clarity? Like so many things — clarity begins with awareness, and awareness of yourself. You have to know what you want and what you value in life. We must assume 100% responsibility for creating our own clarity in our lives. After all, "if you don't have clarity, you are operating from assumption." full 49:26 false Mireille Reece, PsyD Adam Stacoviak When you lack clarity or have uncertainty for a direction or goal, it’s going to be difficult to succeed in your actions. Today Mireille and Adam discuss the topic of clear communication and expectation, two of the most important ingredients of success. How do we create better clarity? Like so many things — clarity begins with awareness, and awareness of yourself. You have to know what you want and what you value in life. We must assume 100% responsibility for creating our own clarity in our lives. After all, “if you don’t have clarity, you are operating from assumption.”

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]]> Dealing with conflict changelog.com/13/1048 https://changelog.com/brainscience/28 Wed, 09 Sep 2020 21:30:00 +0000 Conflict is a part of everyday life. If you are connected to other humans, conflict will eventually occur. But what exactly is conflict? Where does it begin? How can it be resolved? In this episode, Mireille and Adam dive deep into those details to examine the framework of conflict end-to-end, to hopefully equip us with the tactics and skills we need to better navigate and resolve the conflict we encounter in our lives. full 1:02:38 false Mireille Reece, PsyD Adam Stacoviak Conflict is a part of everyday life. If you are connected to other humans, conflict will eventually occur. But what exactly is conflict? Where does it begin? How can it be resolved? In this episode, Mireille and Adam dive deep into those details to examine the framework of conflict end-to-end, to hopefully equip us with the tactics and skills we need to better navigate and resolve the conflict we encounter in our lives.

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]]> What does it mean to be Indistractible? changelog.com/13/1006 https://changelog.com/brainscience/27 Mon, 17 Aug 2020 20:40:00 +0000 Distractions will always exist -- managing them is our responsibility. We often talk about the need for new information in order to change the old patterns of our brain. One of the best ways we can do this is through reading good books. In this episode, Mireille and Adam discuss the highlights of Nir Eyal's book, Indistractible -- how to control your attention and choose your life. In his book, Nir highlights this clear connection between people's distraction and its relationship to psychological discomfort, otherwise known as pain. He says, "all behaviors, whether they tend toward traction or distraction are prompted by triggers, internal or external. When we learn how to recognize these "triggers," there is opportunity for change. And changing in the direction that you desire, as based on what you value, is key to having the life you want to live. full 48:49 false Mireille Reece, PsyD Adam Stacoviak Distractions will always exist – managing them is our responsibility. We often talk about the need for new information in order to change the old patterns of our brain. One of the best ways we can do this is through reading good books. In this episode, Mireille and Adam discuss the highlights of Nir Eyal’s book, Indistractible – how to control your attention and choose your life. In his book, Nir highlights this clear connection between people’s distraction and its relationship to psychological discomfort, otherwise known as pain. He says, “all behaviors, whether they tend toward traction or distraction are prompted by triggers, internal or external. When we learn how to recognize these “triggers,” there is opportunity for change. And changing in the direction that you desire, as based on what you value, is key to having the life you want to live.

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]]> It all begins with empathy changelog.com/13/1010 https://changelog.com/brainscience/26 Thu, 06 Aug 2020 14:30:00 +0000 Have you heard the phrase, "Put yourself in their shoes?" In this episode, the conversation focuses on the "HOW" and why it all begins with empathy. Empathy is the key that enables access to another person's perspective and emotional state. It is also a fundamental aspect of building and sustaining relationships with others. The fascinating thing is that there are 3 types of empathy: cognitive, social, and empathic concern. Plus there's a counterpart component called compassion that moves us to take action. full 46:43 false Mireille Reece, PsyD Adam Stacoviak Have you heard the phrase, “Put yourself in their shoes?” In this episode, the conversation focuses on the “HOW” and why it all begins with empathy. Empathy is the key that enables access to another person’s perspective and emotional state. It is also a fundamental aspect of building and sustaining relationships with others. The fascinating thing is that there are 3 types of empathy: cognitive, social, and empathic concern. Plus there’s a counterpart component called compassion that moves us to take action.

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]]> The science behind caffeine changelog.com/13/1008 https://changelog.com/brainscience/25 Fri, 17 Jul 2020 20:30:00 +0000 Today's episode features _our very first guest_. We're joined by Danielle Rath, a notable expert and product developer in the caffeine and energy drink industry. Danielle is the founder of GreenEyedGuide Research and Consulting where she shares science-based information about energy drinks and caffeine, and helps people and companies where fatigue and caffeine use are prevalent. In this lengthly episode, we talk through all aspects of the science behind caffeine — its chemical structure and half-life, where and how it's being used, the good, bad, and the ugly, as well as practical advice for everyday consumption. If you consume caffeine of any sort, this is a _must listen_ episode. full 1:31:48 false Mireille Reece, PsyD Adam Stacoviak Danielle Rath Today’s episode features our very first guest. We’re joined by Danielle Rath, a notable expert and product developer in the caffeine and energy drink industry. Danielle is the founder of GreenEyedGuide Research and Consulting where she shares science-based information about energy drinks and caffeine, and helps people and companies where fatigue and caffeine use are prevalent. In this lengthly episode, we talk through all aspects of the science behind caffeine — its chemical structure and half-life, where and how it’s being used, the good, bad, and the ugly, as well as practical advice for everyday consumption. If you consume caffeine of any sort, this is a must listen episode.

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Mireille is giving a talk at Heartifacts in August — check out this blog post for details on her talk and ways you can win a free pass to the conference!

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]]> Cognitive distortions changelog.com/13/999 https://changelog.com/brainscience/24 Fri, 03 Jul 2020 11:00:00 +0000 How reflective are you with the thoughts you think? In this episode, Mireille and Adam talk through a few more cognitive distortions. These "distortions" are general tendencies or patterns of thinking that are false or inaccurate, which also have the potential to cause psychological damage. Generally speaking, people develop cognitive distortions as a way of coping with adverse life events. The more prolonged and severe those adverse events are, the more likely it is that one or more cognitive distortions will form. By recognizing these patterns in our thoughts and possibly how, when, or why we're prone to use them, like many things, we create the opportunity to change them. full 48:58 false Mireille Reece, PsyD Adam Stacoviak How reflective are you with the thoughts you think? In this episode, Mireille and Adam talk through a few more cognitive distortions. These “distortions” are general tendencies or patterns of thinking that are false or inaccurate, which also have the potential to cause psychological damage. Generally speaking, people develop cognitive distortions as a way of coping with adverse life events. The more prolonged and severe those adverse events are, the more likely it is that one or more cognitive distortions will form. By recognizing these patterns in our thoughts and possibly how, when, or why we’re prone to use them, like many things, we create the opportunity to change them.

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Mireille is giving a talk at Heartifacts in August — check out this blog post for details on her talk and ways you can win a free pass to the conference!

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]]> Your brain can change changelog.com/13/989 https://changelog.com/brainscience/23 Wed, 17 Jun 2020 21:00:00 +0000 You are not what you've been dealt. You might have heard in your life that you've inherited bad genes or even good genes, and from that you conclude that you're doomed or blessed. In some cases there's a margin of truth to that. However, the role of genes, Epigentics, and Neuroplasticity tell a different story. It's a story of hope and opportunity for change. full 49:48 false Mireille Reece, PsyD Adam Stacoviak You are not what you’ve been dealt. You might have heard in your life that you’ve inherited bad genes or even good genes, and from that you conclude that you’re doomed or blessed. In some cases there’s a margin of truth to that. However, the role of genes, Epigentics, and Neuroplasticity tell a different story. It’s a story of hope and opportunity for change.

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]]> The Neuroscience of touch changelog.com/13/981 https://changelog.com/brainscience/22 Sat, 13 Jun 2020 00:00:00 +0000 How much do you focus on your sense of touch? Have you ever considered how or why this sense is so critical to our lives and how we manage ourselves? In this episode, Mireille and Adam discuss the neurophysiological underpinnings of our sense of touch and how our brains process these sensory experiences. According to David Linden, Ph.D., Professor of Neuroscience at Johns Hopkins University School of Medicine, "The sense of touch is intrinsically emotional." Not only is touch relevant to our emotional experience, but it is a foundational aspect of the development of our nervous system and it impacts how we manage stress and respond to pain. It isn't surprising then to consider that touch is also extremely relevant to our relationships as we are apt to feel more connected to those with whom we engage in touch. full 48:47 false Mireille Reece, PsyD Adam Stacoviak How much do you focus on your sense of touch? Have you ever considered how or why this sense is so critical to our lives and how we manage ourselves? In this episode, Mireille and Adam discuss the neurophysiological underpinnings of our sense of touch and how our brains process these sensory experiences. According to David Linden, Ph.D., Professor of Neuroscience at Johns Hopkins University School of Medicine, “The sense of touch is intrinsically emotional.”

Not only is touch relevant to our emotional experience, but it is a foundational aspect of the development of our nervous system and it impacts how we manage stress and respond to pain. It isn’t surprising then to consider that touch is also extremely relevant to our relationships as we are apt to feel more connected to those with whom we engage in touch.

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]]> The power of story changelog.com/13/974 https://changelog.com/brainscience/21 Thu, 28 May 2020 21:15:00 +0000 Researchers have examined the power of story and discovered the way in which stories provide a framework that has the capacity to transcend language for universal understanding. According to Joe Lazauskas, "Stories illuminate the city of our mind...stories make us remember and they make us care." In this episode we dive deep into the power of story to explore the ways in which stories play a role in our emotions and in our relationships with others. full 58:12 false Mireille Reece, PsyD Adam Stacoviak Researchers have examined the power of story and discovered the way in which stories provide a framework that has the capacity to transcend language for universal understanding. According to Joe Lazauskas, “Stories illuminate the city of our mind…stories make us remember and they make us care.” In this episode we dive deep into the power of story to explore the ways in which stories play a role in our emotions and in our relationships with others.

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Stories are designed to take you on a journey; a journey you’re more likely to remember and relate with as you are apt to examine ways in which you can see yourself in the story. While our biases can interfere with our understanding of others, stories have the power to circumvent the challenges these pose and allows the opportunity for changes in our attitudes and henceforth our responses. When we’re able to see ourselves in others’ stories, we make others more relatable, and therefore easier to live with and work alongside.

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]]> Navigating perfectionism changelog.com/13/965 https://changelog.com/brainscience/20 Wed, 20 May 2020 18:00:00 +0000 High expectations for performance in both life and work are common, but what do you do when you get stuck and you're not able to achieve the results you desire? In this episode, Mireille and Adam talk through the different aspects of perfectionism and ways in which is can be adaptive and helpful and other ways in which it poses additional challenges. What happens when we avoid the possibility of failure as opposed to simply having high standards for our performance? How can we begin to focus on healthy striving as opposed to reaching for perfection? full 50:37 false Mireille Reece, PsyD Adam Stacoviak High expectations for performance in both life and work are common, but what do you do when you get stuck and you’re not able to achieve the results you desire? In this episode, Mireille and Adam talk through the different aspects of perfectionism and ways in which is can be adaptive and helpful and other ways in which it poses additional challenges. What happens when we avoid the possibility of failure as opposed to simply having high standards for our performance? How can we begin to focus on healthy striving as opposed to reaching for perfection?

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]]> Step away to get unstuck changelog.com/13/952 https://changelog.com/brainscience/19 Thu, 14 May 2020 11:00:00 +0000 In this episode, Mireille and Adam talk through the challenge of problem solving. It's all to common to utilize the "try harder" approach when things aren't working out the way you'd like. While that kind of effort is valuable, this approach is often wrought with further frustration, wasted time and less than desirable results. This episode offers you an alternative perspective and ways that you can practice getting unstuck and utilize more of the resources of your unconscious mind. full 42:28 false Mireille Reece, PsyD Adam Stacoviak In this episode, Mireille and Adam talk through the challenge of problem solving. It’s all to common to utilize the “try harder” approach when things aren’t working out the way you’d like. While that kind of effort is valuable, this approach is often wrought with further frustration, wasted time and less than desirable results. This episode offers you an alternative perspective and ways that you can practice getting unstuck and utilize more of the resources of your unconscious mind.

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]]> Building resiliency changelog.com/13/956 https://changelog.com/brainscience/18 Fri, 08 May 2020 11:00:00 +0000 In this episode, Mireille and Adam discuss the importance of building resiliency and how we can build skills to navigate unexpected and unwanted adversities. Fundamentally, we are designed to adapt out of a place of survival. Given that, we have to learn how to manage our fear while building awareness of the perceptions we have so that we can learn how to be both flexible and calm. Not surprising, we also talk about the way in which our relationships with others help us buffer the challenges better so that we are able to remain calmer and henceforth, see the opportunities within the obstacles. full 50:22 false Mireille Reece, PsyD Adam Stacoviak In this episode, Mireille and Adam discuss the importance of building resiliency and how we can build skills to navigate unexpected and unwanted adversities. Fundamentally, we are designed to adapt out of a place of survival. Given that, we have to learn how to manage our fear while building awareness of the perceptions we have so that we can learn how to be both flexible and calm. Not surprising, we also talk about the way in which our relationships with others help us buffer the challenges better so that we are able to remain calmer and henceforth, see the opportunities within the obstacles.

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CORRECTION!! The phrase in Batman Begins is “Why do we fall? So we can learn to pick ourselves up.” You can watch it here and again here.

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]]> Start with gratitude changelog.com/13/947 https://changelog.com/brainscience/17 Wed, 22 Apr 2020 20:00:00 +0000 It's been said that happy people are thankful, but maybe it's the other way around. Thankful people are happy. In this episode we discuss the value of and the way that practicing gratitude can improve your overall outlook and mental health. Mireille and Adam talk through some of the underlying neuropsychological aspects of this habit including the key brain structures and neurotransmitters that are affected by practicing this routinely. This is one show that will pay--over and over again--that is, if you're willing to put the knowledge into practice. Just how "happy" do you want to feel? full 42:30 false Mireille Reece, PsyD Adam Stacoviak It’s been said that happy people are thankful, but maybe it’s the other way around. Thankful people are happy. In this episode we discuss the value of and the way that practicing gratitude can improve your overall outlook and mental health. Mireille and Adam talk through some of the underlying neuropsychological aspects of this habit including the key brain structures and neurotransmitters that are affected by practicing this routinely. This is one show that will pay–over and over again–that is, if you’re willing to put the knowledge into practice. Just how “happy” do you want to feel?

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]]> Developing a mental framework changelog.com/13/937 https://changelog.com/brainscience/16 Fri, 17 Apr 2020 20:30:00 +0000 The quality of your thinking depends on your mental framework. To become a better thinker you need to have an understanding of this mental framework and how you view the world. But, what exactly is a mental framework? How have we all been programmed throughout our lives? In what ways have you been programed that you like, don't like, or want to change? Join us as we explore and examine the key components of developing a mental framework. full 39:39 false Mireille Reece, PsyD Adam Stacoviak The quality of your thinking depends on your mental framework. To become a better thinker you need to have an understanding of this mental framework and how you view the world. But, what exactly is a mental framework? How have we all been programmed throughout our lives? In what ways have you been programed that you like, don’t like, or want to change? Join us as we explore and examine the key components of developing a mental framework.

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]]> Working from home changelog.com/13/931 https://changelog.com/brainscience/15 Wed, 08 Apr 2020 20:00:00 +0000 Given all of the recent changes and adjustments many individuals have made to working remotely, Mireille and Adam discuss some of the relevant aspects of working from home. How do you develop habits that work for you to be the most productive? Which factors make a difference to be successful in navigating challenges that emerge and how can you develop ways of staying socially connected while being physically distant? full 46:17 false Mireille Reece, PsyD Adam Stacoviak Given all of the recent changes and adjustments many individuals have made to working remotely, Mireille and Adam discuss some of the relevant aspects of working from home. How do you develop habits that work for you to be the most productive? Which factors make a difference to be successful in navigating challenges that emerge and how can you develop ways of staying socially connected while being physically distant?

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]]> Memory and learning changelog.com/13/930 https://changelog.com/brainscience/14 Wed, 25 Mar 2020 11:00:00 +0000 Mireille and Adam discuss the process of forming memories, the various types of memory, anxieties, phobias, panic attacks, and how our attention and our memory relates to learning. Where you place your attention influences what you might remember. What you are able to remember influences how you feel, the choices you make, and your future outcomes. full 36:59 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss the process of forming memories, the various types of memory, anxieties, phobias, panic attacks, and how our attention and our memory relates to learning. Where you place your attention influences what you might remember. What you are able to remember influences how you feel, the choices you make, and your future outcomes.

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Questions to consider as you listen to this episode:

  1. What is memory?
  2. How does the process of forming memories work?
  3. Types of memory?
  4. How does this relate to learning?
  5. What can I do differently given this understanding of memory?

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]]> Brace for turbulence changelog.com/13/918 https://changelog.com/brainscience/13 Mon, 16 Mar 2020 20:30:00 +0000 In the wake of the coronavirus outbreak being declared a global pandemic and a national emergency here in the United States as well as many other countries around the world, it would be extremely difficult to have a serious conversation here on Brain Science that's not colored by today's very serious events. Mireille and Adam discuss the anxiety, fear, and panic that many may be facing. How do we navigate the unseeable unknown? How should we respond to change and the state of the world we are now living in? Don't panic. Prepare for change. Be adaptable. Be resilient. full 44:24 false Mireille Reece, PsyD Adam Stacoviak In the wake of the coronavirus outbreak being declared a global pandemic and a national emergency here in the United States as well as many other countries around the world, it would be extremely difficult to have a serious conversation here on Brain Science that’s not colored by today’s very serious events. Mireille and Adam discuss the anxiety, fear, and panic that many may be facing. How do we navigate the unseeable unknown? How should we respond to change and the state of the world we are now living in?

Don’t panic. Prepare for change. Be adaptable. Be resilient.

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]]> Your choice is your superpower changelog.com/13/907 https://changelog.com/brainscience/12 Fri, 06 Mar 2020 12:00:00 +0000 Mireille and Adam discuss the power of choice as it relates to our locus of control, decision making, and the changes we want to make in our lives. Emotions play a role in decision making as do our values and the perceived payout. When we are aware of the choices we make, we have the capacity to change them and henceforth, the direction of our lives, and the way we feel. full 43:55 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss the power of choice as it relates to our locus of control, decision making, and the changes we want to make in our lives. Emotions play a role in decision making as do our values and the perceived payout. When we are aware of the choices we make, we have the capacity to change them and henceforth, the direction of our lives, and the way we feel.

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]]> Competing for attention changelog.com/13/899 https://changelog.com/brainscience/11 Wed, 19 Feb 2020 12:00:00 +0000 Mireille and Adam discuss the mechanism of attention as an allocation of one's resources. If we can think of attention as that of a lens, we can practice choosing what we give our attention to recognizing that multiple things, both externally and internally, routinely compete for our attention. Distraction can also be useful when we utilize it intentionally to manage the focus of our attention. full 50:38 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss the mechanism of attention as an allocation of one’s resources. If we can think of attention as that of a lens, we can practice choosing what we give our attention to recognizing that multiple things, both externally and internally, routinely compete for our attention. Distraction can also be useful when we utilize it intentionally to manage the focus of our attention.

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Attention is the mechanism through which the brain focuses resources on some thing. If you can direct your attention, then you can direct where your brain puts its resources. You can think of attention similar to that of a camera lens. What lens and at what focal length are you using to focus with?

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]]> Shame on you changelog.com/13/889 https://changelog.com/brainscience/10 Wed, 05 Feb 2020 17:00:00 +0000 Mireille and Adam discuss shame as an emotional and experiential construct. We dive into the neural structures involved in processing this emotion as well as the factors and implications of our experience of shame. Shame is a natural response to the threat of vulnerability and perception of oneself as defective or inherently "not enough." full 50:06 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss shame as an emotional and experiential construct. We dive into the neural structures involved in processing this emotion as well as the factors and implications of our experience of shame. Shame is a natural response to the threat of vulnerability and perception of oneself as defective or inherently “not enough.”

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What is shame?

Brené Brown, leading researcher on shame, vulnerability and connection — ​​​​”Shame is the most powerful, master emotion. It’s the fear that we’re not good enough.”

The “hustle” of not enough

Shame is the response to threat. It is a stress response. ​​Think of Shame as the inner critic. The one who berates and belittles you out of this place of fear of inadequacy or inherent flaw.

Shame vs. guilt

  1. Shame = I AM bad/marred/irreparably flawed.
  2. Guilt = I DID something bad.

Guilt is rooted in a behavior you did whereas shame is all encompassing, fundamentally who you are as defective or inadequate.

Behavioral response

Shame prompts hiding. Because when we feel ashamed, we don’t want to expose ourselves to others. If we “feel” or believe ourselves to be marred, it makes sense that we would be apt to hide.

From an evolutionary perspective - ​​Shame is a signal that you aren’t part of the tribe, which would’ve been threatening or dangerous.

​​​Is the culture of today conditioning us to feel dis-content more often?

“I stopped trying to keep up with the Jones’ because I realized that when I wake up someone moved the line.”

Examine what you are optimizing for as opposed to applying the “one-size-fits-all” approach.

How do I manage shame more adaptively?

  1. Identify the emotion. What is the perceived threat that I’m reacting to?
  2. Identify your tribe. Who can I connect with? Who’s part of my tribe?
  3. What is my system for soothing? I need to upload new soothing/calming data.

It all comes back to being grounded in knowing what you’re optimizing for and recognizing that being who we are — being human, always involves vulnerability so we have to practice showing up.

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]]> One small act of kindness changelog.com/13/876 https://changelog.com/brainscience/9 Thu, 23 Jan 2020 12:00:00 +0000 Mireille and Adam dig deeper into empathy as a construct. What key brain structures are involved? How can we better understand empathy to be able to better navigate ourselves and our relationships with others both at home and in the workplace? full 47:40 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam dig deeper into empathy as a construct. What key brain structures are involved? How can we better understand empathy to be able to better navigate ourselves and our relationships with others both at home and in the workplace?

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Daniel Siegel, MD, in his book Aware notes 5 Aspects of Empathy:

  1. Emotional Resonance: Feeling another person’s feelings.
  2. Perspective Taking: Seeing through the eyes of another.
  3. Cognitive Understanding: Imagining the mental experiences of another and their meaning.
  4. Empathic Concern: Caring about the well-being of another. *This is the gateway for compassion.
  5. Empathic Joy: Feeling happy about another’s happiness or success.

​​Empathy: In face-to-face interactions, communication has a multi-modal nature involving the processing of visual facial cues (such as the speaker’s facial expression), the tone of the voice (i.e., affective prosody) and the choice of words (i.e., semantics).

**Empathy involves a working model of another person in the mind’s eye.

Brain structures involved:

  1. Pre-frontal cortex: Involved in perspective taking. Executive function.
  2. Anterior Cingulate Cortex: The anterior cingulate cortex is sometimes divided into four regions, each of which seem to underpin a separate function (see Bush, Luu, & Posner, 2000).
  3. Mirror neurons: a brain cell that reacts both when a particular action is performed and when it is only observed. These are activated in the process of empathy.

In particular, the Anterior Cingulate Cortex includes:

  • The anterior region, which is involved in executive function
  • The dorsal region, which is involved in cognitive processes
  • The ventral region, which is involved in emotional regulation
  • The posterior region, which is involved in evaluative processes (e.g., Bush, Vogt, Holmes, Dale, Greve, Jenike et al., 2002)

​​Claus Lamm, PhD, University of Vienna, investigates the processes that regulate firsthand pain and those that cause empathy for pain through numerous studies on the influence of painkillers. ​​According to Lamm, research “suggests that empathy for pain is grounded in representing others’ pain within one’s own pain systems.”

The Role of Facial Expression in Empathy: The value of “looking at” the face of another to provide another data point to understand where they are emotionally.

How might you build your empathy skills? Consider EMPATHY as an acronym: (adapted from Harvard psychiatrist, Helen Riess, MD)

E: Eye contact
M: Muscles of facial expression
P: Posture. What is the person’s body language?
A: Affect/Emotion.
T: Tone of voice. Affective prosody.
H: Hearing the whole person.
Y: Your response. Emotions are contagious.

Getting practical - What can I do differently in order to cultivate empathy?

  1. Mindfulness as training for increased compassion and empathy.
  2. Practice responding with empathy outside of the live event: after an actual incident, reflect on what or how you could’ve responded differently that would’ve helped you “see” the other person more effectively or changed the interaction between you?
  3. Build your internal file of empathy from a conceptual level so that you have a bigger, broader frame of reference for others.
  4. Give back. Volunteering as practicing loving-kindness; giving to others’ without expectation of return.

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]]> The mechanics of goal setting changelog.com/13/872 https://changelog.com/brainscience/8 Tue, 14 Jan 2020 12:00:00 +0000 Mireille and Adam discuss goal setting and the different types of goals we set. We reflect on how can you set goals that work for you and measure them. We also talk about how you go about building the behaviors that align with your identity and resistance we face when we do this. We also share our 2020 goal for Brain Science. This is a must-listen episode to get a grounded perspective in planning your goals for this year and decade. full 43:27 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss goal setting and the different types of goals we set. We reflect on how can you set goals that work for you and measure them. We also talk about how you go about building the behaviors that align with your identity and resistance we face when we do this. We also share our 2020 goal for Brain Science. This is a must-listen episode to get a grounded perspective in planning your goals for this year and decade.

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Goal setting — are you ready for the new year/new you?

​​The Marshmallow Test (Carol Dweck, Ph.D.) — The role of delayed gratification in growth mindset and why self-control is the engine of success.

​​3 types of goals

  • Outcome - Outcome goals are very often binary and involve winning, for example, wanting to win a gold medal or wanting to be the largest company in your sector. Whilst outcome goals are hugely motivating, they are not under your control as they are affected by how others perform and/or other external forces.
  • Performance - A performance goal is a performance standard that you are trying to achieve. These are the performance standards you set for yourself to achieve if you are going to build towards your outcome goal. Over time, performance goals build upon one another to help you achieve your outcome goal.
  • Process - Process goals support performance goals by giving you something to focus on as you work towards your performance goals. Process goals are completely under your control. They are the small things you should focus on or do to eventually achieve your performance goals.

​​The Kaizen Way - “itty bitty” steps to move you in the direction of the goal you want to achieve.
​​
​​Areas of life for goal setting: vocational, relational, personal, financial, health, etc.

“SMART” Goals

  1. Specific
    ​2. Measurable
    ​3. Achievable
    ​4. Realistic
    ​5. Time Bound

​How committed am I? ​​If I’m optimizing in one way, it will invariably affect other aspects of my life. Therefore, have I considered the implications of this goal in my life?

​​The Role of Identity in the goal setting process. Are my goals aligned with my identity?

Accountability and Goal Setting

The American Society of Training and Development (ASTD) study on accountability found that you have a 65% of completing a goal if you commit to someone. And if you have a specific accountability appointment with a person you’ve committed, you will increase your chance of success by up to 95%.

The WILL and the WAY

​​There’s a lot of research around this at the Social and Affective lab at the University of Oregon. Will and Way –– “The will refers to the motivational and affective processes that drive goal pursuit such as approach motives, and the way refers to the suite of cognitive capacities and abilities that enable goal pursuit such as inhibitory control. Neither part is sufficient on its own; both are necessary for effective self-regulation.” (https://sanlab.uoregon.edu/research/)

Inhibitory control is a major part of goal achievement. I have to be able to “inhibit” my desire/drive for another behavior and replace it with the more adaptive or desirable one.

Our goal for 2020?

The goal for Brain Science in 2020 is to ship WEEKLY episodes (YEAH!). Can you help us achieve our goals? Give us feedback. Join us in Slack to share YOUR circumstances or challenges so we can work with you to help you hack it! Or get in touch on Twitter via @Changelog or @BrainScienceFM.

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]]> What are you thinking? changelog.com/13/866 https://changelog.com/brainscience/7 Mon, 30 Dec 2019 12:00:00 +0000 Mireille and Adam discuss the role of our thoughts, how they run our lives, and how they make us feel. We talk through alternative ways to think, the power we hold in starving our habitual neural networks, and the ways our thoughts help us to be our best selves. How aware are you of the quality of the soil of your mind? full 43:19 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss the role of our thoughts, how they run our lives, and how they make us feel. We talk through alternative ways to think, the power we hold in starving our habitual neural networks, and the ways our thoughts help us to be our best selves. How aware are you of the quality of the soil of your mind?

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Thoughts and the thinker – How do our thoughts affect how we do ourselves and live our lives?

The Role of Attention or Awareness: If we aren’t considerate or reflective of our thoughts, we ignore the environment in which we grow.

Maladaptive thoughts: Aaron Beck – 10 Cognitive Distortions

  1. Catastrophic Thinking: Imagining the worst case scenario.
    Context and gratitude as alternative options.

Thoughts affect feelings and feelings affect thinking.

  1. All or nothing thinking: Thinking in binary or absolutes modes. This type of thinking perpetuates more cognitive rigidity and lends to feeling hopeless.
    Reframing strategies – Use specifics in lieu of the generalities or extremes.
    Building skills in new lanes…moving from expert to novice when you move the skill or knowledge into a new area or relationship.

  2. Don’t SHOULD on yourself! Creating an external construct and imposing and applying it to oneself. These are within the context of your own internal self-talk and personal expectations.

  3. Mental Filters: Focusing on one aspect or detail of a situation and obsessing over it.
    Reframe – What else can you focus on…put on a different lens to see your world.

It isn’t just about NOT doing these things, it’s about being intentional and reflective around the thoughts we think and putting forth effort in the direction that you want to go.

Use the “Best Friend” test. Would you say to your best friend what you say to yourself?

Resources: Shawn Achor, author of The Happiness Advantage

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]]> Respect, empathy, and compassion changelog.com/13/804 https://changelog.com/brainscience/6 Thu, 28 Nov 2019 12:00:00 +0000 Mireille and Adam discuss empathy, respect, and compassion and the role each of these interpersonal constructs play in strengthening our relationships, both personally and professionally. What exactly is empathy, respect, and compassion? What are key indicator lights to be aware of when any of them are lacking or off-kilter? We also discuss Dr. John Gottman’s research on "The Four Horsemen" in relationships. full 50:10 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss empathy, respect, and compassion and the role each of these interpersonal constructs play in strengthening our relationships, both personally and professionally. What exactly is empathy, respect, and compassion? What are key indicator lights to be aware of when any of them are lacking or off-kilter? We also discuss Dr. John Gottman’s research on “The Four Horsemen” in relationships.

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Respect, empathy, and compassion as multiple parts of a system:

  1. We need understanding or respect for others. Respect means I don’t have to have experienced what someone else has in order for it to be true.
  2. We use empathy to “see” things from another’s perspective, not my perspective of their perspective.
  3. Compassion as “suffering with” others – holding the awareness of another’s experience and coming alongside them. This results in action not simply knowledge.

INQUIRE about others’ experience – instead of telling someone how they should feel or think YOU can ask questions to improve the clarity of YOUR understanding of THEIR experience. This is a way in which we can “build” our skill in terms of having empathy for others. Seek to understand, not judge.

Have REGARD for others’ experiences – this is evidence of respect. It is easy to use ourselves to make sense of what we don’t know; therefore, we need to learn how to consider the direction of the “lens” we use.

Collaboration as a key component of respect and empathy. How do we make sense of others’ perspectives or experiences?

Challenges with feedback from others:

  • Invalidation ==> telling someone that they shouldn’t feel or think what they do, in fact, think or feel.
  • We are apt to struggle with an undercurrent of distrust in one’s self when we get feedback like this from others.

Indicator lights of having difficulty giving respect, empathy, or compassion with ourselves and others.

  1. Arguing or poor communication
  2. Depression (cognitive rigidity)
  3. Guilt as reflection of giving something I don’t have to give or not giving someone what they want
  4. Anxiety (chaos)

We can acquire and cultivate the skills of respect, empathy, and compassion. We don’t improve any skill we don’t practice. How can we do things differently relationally?

  • Create clear expectations for ourselves and others. Use clarity to help manage these differently
  • Co-operate with others

Dr. John Gottman’s 4 horsemen in (marital/couple) relationships:

  1. Criticism - negative judgments in absolute terms
  2. Defensiveness - avoiding responsibility or blaming others
  3. Contempt - a fundamental sense of disrespect, ridicule or disgust. Name calling – erodes the fabric of a relationship. (ex. mean-spirited sarcasm or eye rolling) **This is the most problematic in a relationship.
  4. Stonewalling - putting a wall between you and your partner

Being able to identify the Four Horsemen in your conflict discussions is a necessary first step to eliminating them, but this knowledge is not enough. To drive away destructive communication and conflict patterns, you must replace them with healthy, productive ones.

Fortunately, each horseman has a proven positive behavior that will counteract negativity.

This infographic highlights some of Dr. John Gottman’s most notable research findings on marriage and couple relationships.

What’s a good action plan for change? Self-awareness is key place to start.

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]]> Managing our mental health changelog.com/13/840 https://changelog.com/brainscience/5 Thu, 21 Nov 2019 12:00:00 +0000 Mireille and Adam discuss key aspects of mental health and what it looks like to manage our own mental well-being. What are the key ingredients to managing it? How do our relationships and boundaries impact it? Are sleep, food, and activity really that important? We talk through these questions and more to better understand mental health and the ways in which we contribute to our well being. full 50:37 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss key aspects of mental health and what it looks like to manage our own mental well-being. What are the key ingredients to managing it? How do our relationships and boundaries impact it? Are sleep, food, and activity really that important? We talk through these questions and more to better understand mental health and the ways in which we contribute to our well being.

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Mental health is a system issue — if one aspect isn’t working well, it impacts the system as a whole. Similar to that of a symphony, we, as individuals, work better when we acknowledge and allow all of our systems to work together. When key ingredients that contribute to our mental health are depreciated, we can expect that other aspects of our lives will be influenced as well. Mental health is variable. Just like our physical health, the knowledge base we have is always in flux. We never stop managing our mental health just like we don’t stop managing our money, health, relationships, etc. Remembering that there are always “knowns” and “unknowns” when we talk about health will help us better apply what we know about these things to us as individuals.

Key ingredients for mental health

Below are some key ingredients that impact our mental health.

Managing our physical body

Sleep, food, and activity are critical — as are the rhythms of each of these.

  • Sleep - at least 7 hours; 8 is better
  • Food - this is variable for all bodies. Food is fuel and without food (fat, protein, carbohydrates and fiber) our bodies don’t “move” in the same way
  • Activity - We need to exercise. We need to move around. Movement helps to “discharge” the negative and input the positive. It’s an exchange base.

Relationships and boundaries

As we’ve discussed previously, we fare better when we’ve got good social relationships and boundaries too. Boundaries involve consideration of our resources and the allocation involved in these. What are you committed to in terms of work responsibilities, home, relationships and relational demands, and stressors in general?

  • Constraints are a good thing
  • Boundaries provide clarity in terms of the expectations between you and others
  • These are particularly helpful for kids and teenagers

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]]> Coping skills and strategies changelog.com/13/817 https://changelog.com/brainscience/4 Mon, 21 Oct 2019 19:00:00 +0000 Mireille and Adam discuss coping skills and strategies to use when managing the emotions and struggles of everyday life. We talk through some common ways people manage their emotions, strategies for emotional coping, as well as problem solving coping. full 48:56 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam discuss coping skills and strategies to use when managing the emotions and struggles of everyday life. We talk through some common ways people manage their emotions, strategies for emotional coping, as well as problem solving coping.

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We discussed the concept of SMART goals — they are specific, measurable, achievable, realistic, and based on a specific time frame.

We discussed the concept of HALT. Are you hungry, angry, lonely or tired? If so, coping will invariably be different, regardless of your age.

We also discussed several examples of emotional coping strategies:

  1. Name it to tame it
  2. Grounding - Our senses are real-time, so orienting yourself to what you can see, smell, taste, touch, or hear will give you a realistic view of your circumstances and environment.
  3. Deep breathing
  4. Meditation - Check out Rick Hanson, Ph.D.
  5. Visualization
  6. Ice — Allow a small ice cube to melt in your hand. It’s a distraction and a file for tolerating the “wave” of emotion.
  7. Music — Listening to music or singing (various parts of the brain are involved).
  8. Front-loading — Doing things in a certain way to conserve energy to allocate to other things.
  9. Graduated exposure vs. Flooding

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]]> Humans and habits changelog.com/13/764 https://changelog.com/brainscience/3 Fri, 27 Sep 2019 11:00:00 +0000 Mireille and Adam explore the habit loop, the role of environment as a cue, behavior change, the role of dopamine, willpower as a finite resource, and the impact of social influences on habits. As with any change, we need to collect data. Instead of trying to change a habit right away, treat yourself like a scientist in a data gathering stage and experiment with different rewards to better understand your habit loops. Making and breaking a habit is _different for everyone_. full 49:16 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam explore the habit loop, the role of environment as a cue, behavior change, the role of dopamine, willpower as a finite resource, and the impact of social influences on habits.

As with any change, we need to collect data. Instead of trying to change a habit right away, treat yourself like a scientist in a data gathering stage and experiment with different rewards to better understand your habit loops. Making and breaking a habit is different for everyone.

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Key takeaways:

  • Take stock of your resources
  • Look at the context of your own life
  • How does this benefit myself and my team/my board?
  • Accountability — who’s on your team?

Links:

Book recommendations:

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]]> We're designed for relationship changelog.com/13/783 https://changelog.com/brainscience/2 Wed, 21 Aug 2019 17:00:00 +0000 Mireille and Adam explore the importance of relationships and the concept of attachment. We often think of ourselves as individuals, but our lives are spent embedded within the context of social relationships. These relationships influence and shape our brains, which deeply influences who we are. full 29:34 false Mireille Reece, PsyD Adam Stacoviak Mireille and Adam explore the importance of relationships and the concept of attachment. We often think of ourselves as individuals, but our lives are spent embedded within the context of social relationships. These relationships influence and shape our brains, which deeply influences who we are.

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We’re designed to be attached to others. Mammalian brains care about their connections.

What’s the difference between a lizard or a turtle and a dog or a bat? Dogs and bats feed their young with milk and invest in their oversight until they’re mature and capable enough to manage their own lives.

We often think of ourselves as individuals, but our lives are spent embedded within the context of social relationships. These relationships influence and shape our brains, which deeply influences who we are. Research shows that relationships can reactivate neuroplastic processes and actually alter the structures and biochemistry of the brain (Neuroscience of human relationships). Individual brains do not exist in nature. Without mutually stimulating interactions, people and neurons wither and die.

Early nurturing of the prefrontal cortex through relationships has us to think well of ourselves, trust others, regulate emotions, maintain positive expectations, and utilize emotional intelligence in a moment-to-moment problem solving (Cozolino). Research shows that right brains tend to develop more in the first years of life. This helps us be more flexible and learn how to adapt — it really is survival of the fittest.

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]]> The fundamentals of being human changelog.com/13/720 https://changelog.com/brainscience/1 Tue, 06 Aug 2019 16:00:00 +0000 In this inaugural episode, Mireille and Adam explore what it means to be human at the most basic level. Our goal is to explore the inner-workings of the human brain to better understand our humanity. What are we capable of? What are the common experiences of life we all share? We start by asking the question, "what are the fundamentals of being human?" full 46:42 false Mireille Reece, PsyD Adam Stacoviak In this inaugural episode, Mireille and Adam explore what it means to be human at the most basic level. Our goal is to explore the inner-workings of the human brain to better understand our humanity. What are we capable of? What are the common experiences of life we all share? We start by asking the question, “what are the fundamentals of being human?”

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Designed to feel

As humans, we are fundamentally designed to feel. Feelings aren’t facts but they are feedback. When we can consider our feelings in conjunction with other data, we’re apt to make wiser decisions. Whether our feelings or they don’t, they’re still feedback.

  1. We have a complex brain, a mind, and relationships (brainstem: the Reptile brain + limbic system: the mammalian brain and the neocortex: the Human brain.
  2. We have emotions.
  3. We are energy-based beings (electrical current makes us tick). Neurons that fire together, wire together.
    a. Where attention, energy flows—we feed whatever it is we focus on. Happiness/changes in how feel can be modified in part by what we choose to focus on. Example - getting a job.
    b. Dan Siegel says it like this “Where attention goes, neuro firing flows, and neuro connections grow.”

Designed to connect

As humans, we are fundamentally designed to connect and be connected with others. When we don’t have a community wherein we can be our authentic selves, we’re apt to struggle more than we would without them.

  1. Is connection or touch with other humans required?
  2. Attachment is 100% learned - it is not genetically determined. That brings hope because we can modify our relationship as we, too, change.

We all struggle

As humans, we do not get the option to opt out the struggle. We may not be able to pick our struggles, but, nonetheless we all struggle.

Adam says “Admit the struggle. Identify the lie. Seek the truth.”

As it relates to coping, the value of naming our struggles is so important. It involves more aspects of the brain when we put words to our struggles so that we’re better able to cope.

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]]>