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McGonigal The upside of stressWhy stress is good for you and how to get good at it
Glass D C Reim B Singer J E Behavioral consequences of adaptation to
controllable and uncontrollable noise Journal of Experimental Social Psychology
Minor T R Jackson R L Maier S F Effects of taskirrelevant cues and
reinforcement delay on choiceescape learning following inescapable shock evidence for a
deficit in selective attention Journal of Experimental Psychology Animal Behavior Processes
Sapolsky R M Why zebras dont get ulcers Henry Holt and Company
Gude D Hair loss A harbinger of morbidities to come International Journal of
Trichology
Testino G Leone S Borro P Treatment of alcohol dependence Recent
progress and reduction of consumption Minerva Medica
Elliott S Edmonson E The new science of breath Coherent breathing for
autonomic nervous system balance health and wellbeing Coherence Press
SanchisGomar F ParejaGaleano H Cervellin G Lippi G Earnest C P
Energy drink overconsumption in adolescents implications for arrhythmias and other
cardiovascular events Canadian Journal of Cardiology
Christakis D A Ramirez J S B Ferguson S M Ravinder S Ramirez J How
early media exposure may affect cognitive function A review of results from observations in
humans and experiments in mice PNAS
Gentile D A Bender P K Anderson C A Violent video game effects on
salivary cortisol arousal and aggressive thougthts in children Computers in Human Behavior
Chapter The Amygdala Cortisol and Chronic Stress
Anderson C A Bushman B J Effects of violent video games on aggressive
behavior aggressive cognition aggressive affect physiological arousal and prosocial behavior
A metaanalytic review of the scientific literature Psychological Science
Babyak M Blumenthal J A Herman S Khatri P Doraiswamy M Moore K
Krishnan K R Exercise treatment for major depression Maintenance of therapeutic
benefit at months Psychosomatic Medicine
Gremeaux V Gayda M Lepers R Sosner P Juneau M Nigam A Exercise
and longevity Maturitas
Boecker H Sprenger T Spilker M E Henriksen G Koppenhoefer M Wagner K J
Valet M Berthele A Tolle T R The runners high opioidergic mechanisms in the
human brain Cerebral Cortex
Anderson E Shivakumar G Effects of exercise and physical activity on anxiety
Frontiers in Psychiatry
Millan C Peltier M J Cesars way The natural everyday guide to understanding
correcting common dog problems Random House
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Listen to Your Heart and Gut
Go to your bosom knock there and ask your heart what it doth know William Shakespeare
Beauty is not in the face beauty is a light in the heart Kahlil Gibran
Most of us are unable to localize the sensations of turmoil within our bodies They compel us to
harbor destructive thoughts and take selfdestructive actions though we usually have little
awareness of the feelings themselves This is especially true for the sensations from the thorax
and abdomen was mostly blind to the constriction in the various organs within my chest and
gut which was unfortunate because recognizing individual sensations and tracing them back to
their physical origin is key to disrupting them And so whenever you feel particularly stressed
take it as an opportunity to lie down and become immersed in the physical manifestations of
your worry Paying attention to the internal state of your body is called interoception This
chapter will teach you how to create an interoceptive watchtower from which to monitor your
autonomic space
Illustration A Digestive tract B Crosssection of the heart C Surface of the heart D Stethoscope
How to Find and Quell the Pain in Your Heart and Gut
Your brain receives a continuous feed of sensory information from each muscle and most
tissues in the body In the cortex this incoming information participates in and contributes to
your conscious workspace and train of thought Sensations of pain coactivate with whatever
else is on your mind and influences it to be more negative In other words pain twists and
distorts your thinking Most of us dont pay attention to these data streams and as a result
develop a conscious blind spot scotoma for them When you are blind to them they control
you without your awareness But if you work on cultivating interoception and combine this
with relaxed diaphragmatic breathing you gain the ability to send data back to these tissues
This feedback calms them while denying them a hold over you
The insula and anterior cingulate cortex receive many of the interoceptive signals your
body sends to your brain Neuroscientists think of these areas as pain areas because they light
up in a brain scanner when participants experience discomfort These two areas respond to
nausea stomach pain fullness air hunger food hunger sexual longing vibrations menstrual
cramps butterflies in the stomach shortness of breath and much more They also react to
social pain triggered by separation exclusion persecution or disapproval You should be able
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
to imagine these feelings You are imagining them within your insula and anterior cingulate
Inhabit these brain areas and watch the imagery that unfolds there nonjudgmentally
Focusing on the minutiae of your physical discomfort is the only way to rein it in As we
have seen bodily pain involves partially contracted muscles that have reached a state of
hyperfatigue By paying attention to them you can teach them to relax Search for constriction
pressure aching and tingling When you find them remind yourself that they are just physical
sensations They are nothing to fear they are fear itself Remember the corpse pose and
body scan activities that we performed in Chapter to search for skeletal muscle bracing
Well the next exercise will feel similar but focuses on bracing awareness for your smooth and
cardiac muscle your internal organs
Interoception Exercise Listen to Your Heart and Gut
Find a dark room where you can lay down on the floor and feel totally secure Bring a breath
metronome with you Bed down and try to relax completely Notice that partially contracted
and quivering muscles in your chest and abdomen keep you from being able to relax
Build as much mental imagery around these sensations as you can Imagine their location in
space Label where you feel them anatomically in your body Track their fluctuations in
intensity through time Notice how the separate modules interact and affect each other
Pay close attention to how paced breathing calms them Work on gaining bidirectional
control over these modules in the same way that you can alternate between tensing and
relaxing your hand
Learn to focus completely on the discomfort feeling it in its totality without panicking
bracing hyperventilating repositioning or giving in to the temptation to stop the exercise
This builds confidence in the face of internal tumult When you tolerate the discomfort and
are even able to feel comfortable relaxed and safe within it you are taking the major step
toward vanquishing it You are invalidating it by proving to your body that it is unnecessary
You want your body to believe that these pains have no informational value because they
contribute nothing to the way you should perceive your environment or the way you should
act within it
After several minutes lying in the dark focusing on your heart and gut you should
experience your body as a pulsating sea slug like the one we discussed in Chapter Ride with
the painful retractions dont fight them Depersonalize and detach from them Dont accept