Hope for insomnia, depression, anxiety, ADHD, exhaustion, and nasal congestion -Breathe light, slow and deep
Posted: July 9, 2022 Filed under: ADHD, behavior, Breathing/respiration, emotions, Exercise/movement, health, Pain/discomfort, relaxation, Uncategorized | Tags: allergies, anxiety, asthma, depression, hyperventilation, insomnia, nasal congestion, nose breathing Leave a commentAnxiety, depression, insomnia, exhaustion, ADHD, allergies, poor performance have all increased (Barendse et al., 2021; London & Landes, 2021; Peper et al, 2022a; Peper et al, 2022b; Vasileiadou et al, 2021). One of the unrecognized contributing factor is dysfunctional mouth breathing (McKeown, 2022). Improve health by learning to breathe in and out through the nose during the day and night. Listen to the inspiring presentation by Patrick McKeown, author of the superb book, The breathing cure-Develop new habits for a healthier, happier & long life (McKeown, 2022). In this presentation, he describes the science behind these disorders, the rationale for breathing light, slow and deep and offers simple breathing exercises to reduce symptoms and improve performance.
References
Barendse, M., Flannery, J., Cavanagh, C., Aristizabal, M., Becker, S. P., Berger, E., … & Pfeifer, J. (2021). Longitudinal change in adolescent depression and anxiety symptoms from before to during the COVID-19 pandemic: A collaborative of 12 samples from 3 countries. https://doi.org/10.31234/osf.io/hn7us
London, A.S. & Landes, S.D. (2021). Cohort Change in the Prevalence of ADHD Among U.S. Adults: Evidence of a Gender-Specific Historical Period Effect. Journal of attention disorders, 25(6), 771-782. https://doi.org/10.1177/1087054719855689
McKeown, P. (2022). The breathing cure-Develop new habits for a healthier, happier & long life. West Palm Beach, FL: Humanix Books.
Peper, E. (2022). Reduce anxiety. the peperperspective. https://peperperspective.com/2022/03/23/reduce-anxiety/
Peper, E., Harvey, R., Cuellar, Y., & Membrila, C. (2022b). Reduce anxiety. NeuroRegulation, 9(2), 91–97. https://doi.org/10.15540/nr.9.2.91
Vasileiadou, S., Ekerljung, L., Bjerg, A., & Goksor, E. (2021). Asthma increased in young adults from 2008–2016 despite stable allergic rhinitis and reduced smoking. PLoS ONE, 16(6): e0253322. https://doi.org/10.1371/journal.pone.0253322
Exploiting evolutionary traps: Netflix’s new movie, The Social Dilemma
Posted: September 20, 2020 Filed under: behavior, computer, digital devices, emotions, Evolutionary perspective, surgery, Uncategorized | Tags: addiction, anxiety, depression, evolutionary trap, Facebook, Google, Instagram, social media, suicide 1 Comment
Apple founder Steve Jobs didn’t let his kids use the iPad, or really any product their dad invented, As Steve Jobs stated, “They haven’t used it,” “We limit how much technology our kids use at home.” (Bilton, 2014).
In 2007, Bill Gates, the former CEO of Microsoft, implemented a cap on screen time when his daughter started developing an unhealthy attachment to a video game. He also didn’t let his kids get cell phones until they turned 14 (Akhtar & Ward, 2020).
What is it that these two titans of the tech revolution and the many Silicon Valley insiders know and discuss in the Netflix docudrama, The Social Dilemma?
They recognized the harm that occurs when monetary incentives are the singular driver to optimize the hardware (the look and feel of the cellphone) and much more important the software algorithms to capture the attention of the user. It is interesting that there are only two industries that label their customers as users, illegal drugs and software (Kalsim 2020).
The longer a user is captured by the screen, the more the user responds to notifications, the more the user clicks to other sites, the more money the corporation earns from its advertisers. The algorithms continuously optimize what the user sees and hears so that they stay captured. Thus, the algorithms are designed to exploit the evolutionary response patterns that allowed us to survive and thrive. Evolutionary traps occur when adaptive behaviors that were once successful become maladaptive or even harmful. When this occurs, cues that were protective or beneficial can lead to reduced health and fitness (Peper, Harvey & Faass 2020).
Companies exploit evolutionary traps for the purpose of improving profits. This potentially constitutes a major health risk for humanity. As quoted from the The Social Dilemma, “Your attention is the product that is being sold to advertisers”
Google, Facebook, Twitter, Instagram, Pinterest, and others are designed to be highly addictive and incorporate some of the following evolutionary traps (Peper, Harvey & Faass, 2020):
- We are wired to see artificial images and to hear reproduced sounds as real. The brain does not discriminate between actual and visual-auditory images that are artificial, which explains one aspect of our attraction to our phones, to binge-watching, and to gaming.
- We are wired to react to any stimuli that suggests potential danger or the presence of game animals. Whether the stimuli is auditory, visual, tactile, or kinesthetic, it triggers excessive arousal. This makes us vulnerable to screen addiction, because our biology compels us to respond.
- We are wired to attend to social information about power within our group, a major factor in social media addiction.
If you concerned about false news, political polarization, radicalization, increased anxiety, depression, suicides and mental health in people, watch Netflix, The Social Dilemma and the powerful presentation by Sacha Baron Cohen’s superb presentation, Never is Now, the 2019 Anti-Defamation League Leadership Award.
What makes this film so powerful is that it is told by the same people who were the designers, developers, and programmers for the different social media companies.
From: https://www.netflix.com/title/81254224
For an outstanding critique of social media and the power of Facebook, Twitter, and Google, watch Sacha Baron Cohen’s superb presentation at the 2019 Anti-Defamation League Leadership Award.
References:
Bilton, N. (Sept 10, 2014). Steve Jobs was a low-tech parent. New York Times.
Evolutionary traps: How screens, digital notifications and gaming software exploits fundamental survival mechanisms
Posted: January 17, 2020 Filed under: ADHD, behavior, digital devices, emotions, Evolutionary perspective, Uncategorized | Tags: Aggression, CBT, depression, gaming, media, mental rehearsal 2 CommentsErik Peper and Richard Harvey
If athletes, psychologists, business executives, actors, students, politicians, job seekers and others use mental and actual rehearsal to improve their performances, would repeated watching of violent and aggressive streaming-videos, or playing hours and hours of first-shooter computer games be a form of rehearsal for aggressive behavior?
Arguably, mental and actual rehearsal is positively associated with improving health, such as preparing for an athletic competition or an academic exam and is negatively associated with health when playing aggressive, violent first-person shooter video games, or continuously watching aggressive or violent content on a variety of streaming platforms. Rehearsal–whether physical or in our imagination–impacts our health and performance in school, sports, therapy, politics, business and health. Choose to rehearse activities that improve health and well-being.
- Athletes use mental rehearsal to improve sports performance (Peper & Aita, 2017; Schenk & Miltenberger, 2019).
- Surgeons use mental rehearsal and actual practice to improve performance (Spiotta et al., 2018).
- Psychologists use cognitive behavioral therapy (CBT) rehearsal techniques to reduce anxiety and depression (Dobson & Dobson, 2018; Yamada et al, 2018; Cook, Mostazir, & Watkins, 2019)
- Successful business executives rehearse presentations before a staff meeting (Couch & Citrin, 2018).
- Actors and performers spend hours and days rehearsing their roles so that they portray and act it realistically during the performance .
- Students take practice exams so that they will perform better on the actual exam.
- Politicians, lawyers, and many others rehearse and practice being able to answer unexpected questions.
- Job seekers rehearse elevator pitches so that they transmit in a few words what is important
Mechanisms of rehearsal
Both mental and physical rehearsal strengthens neurochemical connections in the brain so that the rehearsed behaviors become more automated, fluid and unconscious. There is a saying in neurosciences, “Neurons that fire together wire together.” –the more you rehearse a task, the more those specific neurological pathways are strengthened, leading to automatic and efficient outcomes.
We now spend hours a day being exposed to digital displays on our phones, computers, gaming consoles and other digital devices, immersing ourselves in content reflecting life promoting, positive behavior and sometimes violent, negative behavior. Children and adults spend much of their free time looking at screens, texting, playing computer games, updating social media sites with moment by moment accounts of sometimes trivial activities, or going down the rabbit hole by following one hyperlinks after another. As we do this, we are unaware how much time has frittered away without actually doing anything productive. Below are some recent estimates of ‘daily active user’ minutes per day that uses a screen.
- Facebook about an hour per day
- Instagram just under an hour per day
- Texting about 45 minutes per day
- Internet browsing, about 45 minutes per day
- Snapchat, about 30 minutes per day
- Twitter, about 25 minutes per day
Adolescents interact with media for over 40 hours per week, or around 6 hours per day!
In spending much of our time with the screens, we rehearse a variety of physical body postures as well as a variety of cognitive and behavioral states that impact our physical, mental, emotional and social health. Many researchers have lamented the loss of some social skills that develop during physical face-to-face contact. The colloquial phrase, Use it or lose it, raises several questions about what is being lost when we spend so much of our waking time interacting with screens instead actually with other people?
It is almost impossible not to be distracted by the digital screen. The powerful audiovisual formats override our desire to do something different that some of us become enslaved to watching streaming videos, playing computer games or texting. Moreover, the ongoing visual and auditory notifications from our apps interrupts and/or capture our attention. Why is it difficult to turn away from visual or auditory stimuli? The answer has roots in our survival.
To attend to stimuli is an automatic evolutionary survival response. If we did not attend, we would not survive–Is the slight movement to the far right, just at the edge of our peripheral vision, a predator ready to attack?
Tiger in Kanha National Park, Madhya Pradesh, India
Each time a stimulus occurs, we need to check it out to see if it is friend or foe, safety or danger. The response is so automatic that we are unaware that we have reacted until after we have responded. We all have experienced this. When a computer screen or cellphone screen is held by the stranger next to us, we automatically look at their screen and we may even begin to read their emails. Although we know that peering at some else’s screen is not proper, we are still feel compelled to do it!
Similarly, screens displaying computer games and other media can capture or hijack our attention by the rapid scene changes, primarily because the content is programmed so we receive intermittent rewards for our responses. For example, the sound or visual notifications from our apps, cellphone messages, or social media trigger an impulse to scan the environment for information that may be critical to our survival. Even without receiving notifications, we may anticipate or project that there may be new information on our social media accounts, and sometimes we become disappointed when the interval between notifications is long. One student talking to another might say: “Don’t worry, they’ll respond; It’s only been 30 seconds.” Anticipating responses from the media can interrupt what we are otherwise doing. For example, rather than finish our work, we check for updates on social media, even though we probably know that there are no new important messages to which we would have to respond right away.
The mechanisms that help us survive by scanning our environment for predators may now become an evolutionary trap and is exploited to capture as many eyeballs as possible to increase market share, advertising revenue, and corporate bottom line.
We usually blame the individual for lack of self-control instead of blaming the designers of the digital apps, games and displays who have exploited this biological survival mechanism. We expect that children have voluntary control as their brains are developing–but how could they not react to the stimuli that for thousands of generations, helped them to survive. It is similar to asking children to have control and say “No” to fast foods and sweets. The foods that were previously necessary for survival represented by moderate amounts of ‘salt, fat, acid, heat and sweet’ tastes are often found in excess in our modern commercial or packaged ‘fast food nation’ making it likely that people may fall into an evolutionary trap related to what they eat.
Presently, high levels of exposure to violent and aggressive streaming videos and computer games can be harmful as they provide the practice to rehearse violence, killing and aggression mentally. It would be too strong a statement to assert that everyone who plays violent video games will become delinquent, criminal or homicidal in an extreme form of aggression. According to the American Psychological Association Task Force on Video Game Violence in 2017, it may be asserted that high frequency, long duration, high intensity interactions with violent video games or similar media content is highly associated with angry and aggressive thoughts, desensitization to violence, and decreases in empathy or helping others (Calvert et al., 2017). Some forms of social media interactions also lead to a form of social isolation, loneliness (phoneliness) (Christodoulou, G., Majmundar, A., Chou, C-P, & Pentz, M.A., 2020; Kardaras, 2017). Digital content requires the individual to respond to the digital stimuli, without being aware of the many verbal and nonverbal communication cues (facial expressions, gestures, tone of voice, eye contact, body language, posture, touch, etc) that are part of social communication (Remland, 2016). It is no wonder that more and more adolescents experience anxiety, depression, loneliness, and attention deficit disorders with a constant ‘digital diet’ that some have suggested include not only media, but junk food as well .
The negative impact of watching digital media was prescient by Jerry Mander, one of the leading visionaries of the 20th century, in his 1978 book, Four Arguments for the Elimination of Television, as well as by Joseph C. Pearce, author of books on human development and child development, in his 1993 book, Evolution’s End.
More recently, two superb books detail the harm that the digital revolution has brought, along with recommended strategies for how to use modern technologies wisely and live successfully in an e-world. We are not saying to avoid the beneficial parts of the digital age. We are saying to be aware how some material and digital platforms prey upon our evolutionary survival mechanisms. Unfortunately, most people —especially children– have not evolved skills to counter the negative impacts of some types of media exposure. It may take parental control and societal policies to mitigate the damage and enhance the benefits of the digital age. We highly recommend the following two books.
Glow Kids by Nicholas Kardaras, PhD describes the impact of excessive texting and computer gaming as well as strategies how to use digital media wisely
Deep Work by Cal Newport, PhD describes the impact of constant interruptions and offers rules for focused success in a distracted world.
References:
Kardaras, N. (2017). Glow Kids, New York: St. Martin’s Griffin
Newport, C. (2019). Deep Work. New York: Grand Central Publishing
Pearce, J. C. (1993). Evolution’s End. New York: Harper One
Digital addiction*
Posted: February 10, 2018 Filed under: digital devices, Uncategorized | Tags: addiction, depression, loneliness, multitasking, phone use, social support 5 Comments
From: https://www.linkedin.com/pulse/life-without-cellphone-waseem-abbas/
I felt dismissed and slighted when in the middle of dinner, my friend picked up his phone and quickly glanced at the notification. The message appeared more important than me.
I had accidentally left my phone at home and the whole day long, I kept reaching for it to check email and social media feeds-I felt emotionally lost.
The host at the dinner party asked us to turn our phone off or leave it at the door. At first I felt the impulse to check my phone, but during the evening I really connected with the other people.
As I was running on the trail behind UC Berkeley enjoying the expansive view of the San Francisco Bay, an other idea for this article popped into my head–the importance of taking time to reflect and allow neural regeneration. I rushed back to add those concepts to the article.
When observing university students sitting in the classroom, I see them alone with their heads down looking at their mobile phone. When students enter a classroom, during class breaks, or after class they are continually texting, scrolling, clicking or looking at their smartphone screen instead of engaging with people next to them. The same habits exist outside the classroom, whether they are leaning against the walls in the hallways, walking between classes, eating pizzas, or standing on the bus, the iNeck posture has become the all too common body position.
We respond automatically to notifications from email, Facebook, Instagram, Snapchat, and Twitter. Each notification feels so important that we interrupt what we are doing and look at the screen. The notifications activate neurological pathways that would have been triggered if we perceived a danger signal in our environment (e.g., a carnivore) that would threaten our existence. In addition, it provides updates on our social environment which would be necessary for our group’s survival.
This orienting process is automatic. For example, when you sit next to someone and they open their computer screen – without being prompted and against social etiquette – you automatically glance at their screen. The changing visual stimulation especially in the peripheral vision triggers us to orient to the cause of the visual changes. In the past these peripheral changes would indicate that there is something going to which we need to pay attention. It could be the tiger shadowing us or a possible enemy. Now the ongoing visual display changes hijacks our vigilance that evolved over millions of years for survival. Looking at and being captured by the screen has now become an evolutionary trap (Peper, 2015). A fictional account of the stress generated during texting when there is not an immediate response is superbly described by Aziz Ansari & Eric Klinenberg (2015) in their book Modern Romance.
Besides automatically responding to the novel stimuli, our neural reward pathways are activated when we respond to the stimulus, click and scroll and are rewarded by text, videos, or music. The rewards from our scrolling, clicking and surfing are intermittent and creates the internet addiction.
As a result, many people preemptively check their phone or automatically respond to notifications during their waking hours. In social situations, constant phone interruptions cause others to feel slighted and snubbed. In our research students who use their phone the most experience significantly higher levels of isolation/loneliness, depression and anxiety than those who use their phone the least as shown in Figure 1 (Peper et al, 2016).
Figure 1. Self-reports of isolation, depression and anxiety were significantly higher for students who use their phone the most as compared to those who use their phone the least during socializing. Reproduced with permission from Peper et al, 2016.
Being on-call and continuously checking the phone also contributes to multitasking which interrupts attention and performance (Jarmon, 2008; Brinols & Rajesh, 2014). Many students no longer focus on one task at hand; instead, they are multitasking and interrupt their tasks by by responding to social media, listening to music or surfing the web (Swingle, 2016; Clement and Miles, 2018). In our recent survey of 135 university students, almost all report that they multitask even though it would be better to focus on the required task and shift focus after the task was done as is shown in Figure 2 (Peper et al, 2014).
Figure 2. Self-report of multitasking. Reproduced with permission from Peper et al, 2014.
How come we have become so addicted that we feel the urgency to check our phones day and night even if when there are no notifications?
The screen is the first focus of attention when we wake up and the last one before sleep. We cannot even wait to finish a meal or talk to a friend before checking the phone for possible updates. For this addictive behavior, we can thank the major tech companies who have hired the smartest and brightest engineers, programmers and scientists to develop software and hardware to capture our attentions and conditions us to be addicted to increase corporate profit: more eyeballs, more clicks, more money. For a detailed analysis of how Tech companies created our addiction, see the superb article by Michael Schulson (2018), If the internet is addictive, why don’t we regulate it?
Do not place the blame on the child or adult who claim they do not have self-control. The addiction was predominantly created by tech companies in their quest to capture market share by exploiting our natural evolutionary survival responses to orient and attend to a change in our visual and auditory world which has become an evolutionary trap. By providing intermittent reinforcers, the addiction is quickly established and challenging to overcome (Alter, 2017). The addiction is similar to the opioid addiction which was created by pharmaceutical companies in their on-going quest to increase profits. Just as opioid addiction leads to long term harm, I wonder about the long term harm of internet addiction. It may be worse than the opioid addiction because it reduces actual social connections and emotional regulation, increases distractibility and attention deficit and, and decreases self-initiative (proactive versus reactive behavior) which may result in compromised health and well-being.
Being plugged-in and connected limits the time for reflection and regeneration. This un-programed time allows new ideas and concepts to emerge, provides time to assess your own and other people’s actions from a distant perspective. It offers the pause that refreshes and time for neural regeneration. Our nervous system, just like our muscular system, grow when there is enough time to regenerate after being stressed. Ongoing stress or stimulation without time to regenerate leads to illness and neural death. The phenomena can be seen in the development of rat brains.
Neuroanatomist Professor Marion Diamond showed that rats who were brought up in an impoverished environment and had very little stimulation had a thinner cortex and less dendritic connections than rats brought up in an enriched environment (Rosenzweig, 1966; Diamond et al, 1975). More importantly, an excessively enriched environment was associated to a reduction of neurogenesis and synaptic plasticity (Joels et al, 2004). The more hours of television a child between age 1 and 3 watched was directly correlated with associated attentional problems at age 7 (Christakis et al, 2004). This suggests that excessive stimulation during brain development may be harmful. Thus, from a biological perspective health is the alternation between activity and regeneration. If the brain is not allowed enough time to be off-line and regenerate, neural degeneration most likely will occur.
Mobilize your health and disconnect to allow regeneration. Take charge of your addiction, regain social connections, and develop proactive attention.
- Recognize that you have been manipulated into addiction by the tech companies which have covertly conditioned you to react to notifications and creating the desire (addiction) to check for updates.
- Become proactive by limiting interruptions when you work and play.
- Turn off of notifications of your apps so that they do not interrupt your work.
- Schedule time to look and respond to email, Facebook, Twitter, Instagram, Snapchat and notify your colleagues that you will only respond to messages and information during pre-scheduled time periods such as 11-12 am or 3-4 pm.
- Schedule uninterrupted time when you are most alert. For most people this is morning time. Do your creative concentrated work first and then answer social media during times when your attention and concentration has decreased.
- Turn off your digital devices during social events (e.g., dinner or talking to friends, coworkers and family) thereby making an active choice to be present with friends and family.
- Create unstructured time without stimulation to allow the opportunity for self-reflection and regeneration. As journalist Daniel A. Gross (2014) points out, “Freedom from noise and goal-directed tasks, it appears, unites the quiet without and within, allowing our conscious workspace to do its thing, to weave ourselves into the world, to discover where we fit in. That’s the power of silence.”
Recommended readings
Alter, A. (2017). Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked. New York: Penguin Press. Explores in detail how and why we have become addicted and offers strategies how we can harness the addiction for the good.
Clement, J. & Miles, M. (2018). Screen schooled-Two veteran teachers expose how technology overuse is making our kids dumber. Chicago: Chicago Review Press. A superb analysis how screen saturation at home and school has created a wide range of cognitive and social deficits in our young people.
Foer, F. (2017). World without mind-The existential threat of big tech. New York: Penguin Press. A passionate informed case that the great tech companies are robbing us of our individuality, humanity, our values and how to deal with complexity. It offers strategies to take back your autonomy and mind.
Swingle, M. (2016). i-Minds: How Cell Phones, Computers, Gaming, and Social Media are Changing our Brains, our Behavior, and the Evolution of our Species. Gabriola Island, BC
Canada: New Society Publishers. Based upon 18 years of clinical observations this book describes in detail how the digital revolution is change our brains and offers constructive strategies how to use the digital tool constructively.
References
Alter, A. (2017). Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked. New York: Penguin Press. Explores in detail how and why we have become addicted and offers strategies how we can harness the addiction for the good.
Ansari, A. & Klinenberg, E. (2015). Modern Romance by Penguin Press: New York. https://www.amazon.com/Modern-Romance-Aziz-Ansari/dp/0143109251/ref=sr_1_1?s=books&ie=UTF8&qid=1518021029&sr=1-1&keywords=Modern+Romance
Brinols, A.B. & Rajesh, R. (2014). Multitasking with smartphones in the college classroom. Business and Professional Communication Quarterly, 77(1), 89–95. http://journals.sagepub.com.jpllnet.sfsu.edu/doi/pdf/10.1177/2329490613515300
Christakis, D.A., Zimmerman, F.J., DiGiuseppe, D.L., & McCarty, C.A. (2004). Early Television Exposure and Subsequent Attentional Problems in Children. Pediatrics. 113(4). http://pediatrics.aappublications.org/content/113/4/708
Clement, J. & Miles, M. (2018). Screen schooled-Two veteran teachers expose how technology overuse is making our kids dumber. Chicago: Chicago Review Press. https://www.amazon.com/Screen-Schooled-Veteran-Teachers-Technology/dp/1613739516
Diamond, M. C., Lindner, B., Johnson, R., Bennett, E. L., & Rosenzweig, M. R. (1975). Difference in occipital cortical synapses from environmentally enriched, impoverished, and standard colony rats. Journal of Neuroscience Research, 1(2), 109-119. https://www.ncbi.nlm.nih.gov/pubmed/1223322
Jarmon, A. L. (2008). Multitasking: Helpful or harmful? Student Lawyer, 36(8), 31-35. https://ttu-ir-tdl-org.jpllnet.sfsu.edu/ttu-ir/bitstream/handle/10601/925/Jarmon_Multitasking%20Helpful%20or%20Harmful.pdf?sequence=1
Joels, M.., Karst, H., Alfarez, D., Heine, V.M., Qin, Y., van Riel, E., Verkuyl, M., Lucassen, P.J., & . Krugers, H.J. (2004). Effects of chronic stress on structure and cell function in rat hippocampus and hypothalamus. Stress, 7(4), 221-231. http://www.tandfonline.com/doi/abs/10.1080/10253890500070005
Peper, E., Harvey, R., Lin, E., Lau, S., Mitose, J., & Rogers. (2014). Cellphone and multitasking survey of college students. Unpublished manuscript. San Francisco State University.
Peper, E. (2015). Evolutionary/environmental traps create illness: Be aware of commercialized stimuli. Psychophysiology Today-The E Magazine for Mind-Body Medicine. 10(1), 9-11. http://files.ctctcdn.com/c20d9a09001/eabdf1d4-f4a1-4eea-9879-44ff24e6224c.pdf
Peper, E., Silva, L.M., & Grasham, G. (2016). Cell phone use by university students. Unpublished manuscript, San Francisco State University.
Rosenzweig, M. R. (1966). Environmental complexity, cerebral change, and behavior. American Psychologist, 21(4), 321-332. http://dx.doi.org/10.1037/h0023555
Shulson, M. (2018). If the internet is addictive, why don’t we regulate it?. Aeon. https://aeon.co/essays/if-the-internet-is-addictive-why-don-t-we-regulate-it?utm_source=Aeon+Newsletter&utm_campaign=b9442547f4-EMAIL_CAMPAIGN_2018_01_29&utm_medium=email&utm_term=0_411a82e59d-b9442547f4-68958453
Swingle, M. (2016). i-Minds: How Cell Phones, Computers, Gaming, and Social Media are Changing our Brains, our Behavior, and the Evolution of our Species. Gabriola Island, BC
Canada: New Society Publishers.
Posture affects memory recall and mood
Posted: November 25, 2017 Filed under: Exercise/movement, self-healing, stress management, Uncategorized | Tags: cognitive therapy, depression, empowerment, energy, helplessness, memory, mood, posture, power posture, somatics 5 CommentsThis blog has been reprinted from: Peper, E., Lin, I-M., Harvey, R., & Perez, J. (2017). How posture affects memory recall and mood. Biofeedback, 45 (2), 36-41.
When I sat collapsed looking down, negative memories flooded me and I found it difficult to shift and think of positive memories. While sitting erect, I found it easier to think of positive memories. -Student participant
The link between posture and mood is embedded in idiomatic phrases such as walking tall, standing proud, and an upstanding citizen, versus collapsed, defeated, or in a slump–Language suggests that posture and mood/emotions are connected. Slumped posture is commonly observed in depression (Canales et al., 2010; Michalak et al., 2009) and adapting an upright posture increases positive affect, reduces fatigue, and increases energy in people with mild to moderate depression (Wilkes et al., 2017; Peper & Lin, 2012).
This blog describes in detail our research study that demonstrated how posture affects memory recall (Peper et al, 2017). Our findings may explain why depression is increasing the more people use cell phones. More importantly, learning posture awareness and siting more upright at home and in the office may be an effective somatic self-healing strategy to increase positive affect and decrease depression.
Background
Most psychotherapies tend to focus on the mind component of the body-mind relationship. On the other hand, exercise and posture focus on the body component of the mind/emotion/body relationship. Physical activity in general has been demonstrated to improve mood and exercise has been successfully used to treat depression with lower recidivism rates than pharmaceuticals such as sertraline (Zoloft) (Babyak et al., 2000). Although the role of exercise as a treatment strategy for depression has been accepted, the role of posture is not commonly included in cognitive behavior therapy (CBT) or biofeedback or neurofeedback therapy.
The link between posture, emotions and cognition to counter symptoms of depression and low energy have been suggested by Wilkes et al. (2017) and Peper and Lin (2012), . Peper and Lin (2012) demonstrated that if people tried skipping rather than walking in a slouched posture, subjective energy after the exercise was significantly higher. Among the participants who had reported the highest level of depression during the last two years, there was a significant decrease of subjective energy when they walked in slouched position as compared to those who reported a low level of depression. Earlier, Wilson and Peper (2004) demonstrated that in a collapsed posture, students more easily accessed hopeless, powerless, defeated and other negative memories as compared to memories accessed in an upright position. More recently, Tsai, Peper, and Lin (2016) showed that when participants sat in a collapsed position, evoking positive thoughts required more “brain activation” (i.e. greater mental effort) compared to that required when walking in an upright position.
Even hormone levels also appear to change in a collapsed posture (Carney, Cuddy, & Yap, 2010). For example, two minutes of standing in a collapsed position significantly decreased testosterone and increased cortisol as compared to a ‘power posture,’ which significantly increased testosterone and decreased cortisol while standing. As Professor Amy Cuddy pointed out in herTechnology, Entertainment and Design (TED) talk, “By changing posture, you not only present yourself differently to the world around you, you actually change your hormones” (Cuddy, 2012). Although there appears to be controversy about the results of this study, the overall findings match mammalian behavior of dominance and submission. From my perspective, the concepts underlying Cuddy’s TED talk are correct and are reconfirmed in our research on the effect of posture. For more detail about the controversy, see the article by Susan Dominusin in the New York Times, “When the revolution came for Amy Cuddy,”, and Amy Cuddy’s response (Dominus, 2017;Singal and Dahl, 2016).
The purpose of our study is to expand on our observations with more than 3,000 students and workshop participants. We observed that body posture and position affects recall of emotional memory. Moreover, a history of self-described depression appears to affect the recall of either positive or negative memories.
Method
Subjects: 216 college students (65 males; 142 females; 9 undeclared), average age: 24.6 years (SD = 7.6) participated in a regularly planned classroom demonstration regarding the relationship between posture and mood. As an evaluation of a classroom activity, this report of findings was exempted from Institutional Review Board oversight.
Procedure
While sitting in a class, students filled out a short, anonymous questionnaire, which asked them to rate their history of depression over the last two years, their level of depression and energy at this moment, and how easy it was for them to change their moods and energy level (on a scale from 1–10). The students also rated the extent they became emotionally absorbed or “captured” by their positive or negative memory recall. Half of the students were asked to rate how they sat in front of their computer, tablet, or mobile device on a scale from 1 (sitting upright) to 10 (completely slouched).
Two different sitting postures were clearly defined for participants: slouched/collapsed and erect/upright as shown in Figure 1. To assume the collapsed position, they were asked to slouch and look down while slightly rounding the back. For the erect position, they were asked to sit upright with a slight arch in their back, while looking upward.
Figure 1. Sitting in a collapsed position and upright position (photo by Jana Asenbrennerova). Reprinted by permission from Gorter and Peper (2011).
After experiencing both postures, half the students sat in the collapsed position while the other half sat in the upright position. While in this position, they were asked to recall/evoke as many hopeless, helpless, powerless, or defeated memories as possible, one after the other, for 30 seconds.
After 30 seconds they were reminded to keep their same position and let go of thinking negative memories. They were then asked to recall/evoke only positive, optimistic, or empowering memories for 30 seconds.
They were then asked to switch positions. Those who were collapsed switched to sitting erect, and those who were erect switched to sitting collapsed. Then they were again asked to recall/evoke as many hopeless, helpless, powerless, or defeated memories as possible one after the other for 30 seconds. After 30 seconds they were reminded to keep their same position and again let go of thinking of negative memories. They were then asked to recall/evoke only positive, optimistic, or empowering memories for 30 seconds, while still retaining the second posture.
They then rated their subjective experience in recalling negative or positive memories and the degree to which they were absorbed or captured by the memories in each position, and in which position it was easier to recall positive or negative experiences.
Results
86% of the participants reported that it was easier to recall/access negative memories in the collapsed position than in the erect position, which was significantly different as determined by one-way ANOVA (F(1,430)=110.193, p < 0.01) and 87% of participants reported that it was easier to recall/access positive images in the erect position than in the collapsed position, which was significantly different as determined by one-way ANOVA (F(1,430)=173.861, p < 0.01) as shown in Figure 2.
Figure 2. Percent of respondents who reported that it was easier to recall positive or negative memories in an upright or slouched posture.
The difficulty or ease of recalling negative or positive memories varied depending on position as shown in Figure 3.
Figure 3. The relative subjective rating in the ease or difficulty of recalling negative and positive memories in collapsed and upright positions.
The participants with a high level of depression over the last two years (top 23% of participants who scored 7 or higher on the scale of 1–10) reported that it was significantly more difficult to change their mood from negative to positive (t(110) = 4.08, p < 0.01) than was reported by those with a low level of depression (lowest 29% of the participants who scored 3 or less on the scale of 1–10). It was significantly easier for more depressed students to recall/evoke negative memories in the collapsed posture (t(109) = 2.55, p = 0.01) and in the upright posture (t(110) = 2.41, p ≦0.05 he) and no significant difference in recalling positive memories in either posture, as shown in Figure 4.
Figure 4. Differences is in memory access for participants with a history of least or most depression.
For all participants, there was a significant correlation (r = 0.4) between subjective energy level and ease with which they could change from negative to positive mood. There were no significance differences for gender in all measures except that males reported a significantly higher energy level than females (M = 5.5, SD = 3.0 and M = 4.7, SD = 3.8, respectively; t(203) = 2.78, p < 0.01).
A subset of students also had rated their posture when sitting in front of a computer or using a digital device (tablet or cell phone) on a scale from 1 (upright) to 10 (completely slouched). The students with the highest levels of depression over the last two years reporting slouching significantly more than those with the lowest level of depression over the last two years (M = 6.4, SD = 3.5 and M = 4.6, SD = 2.6; t(46) = 3.5, p < 0.01).
There were no other order effects except of accessing fewer negative memories in the collapsed posture after accessing positive memories in the erect posture (t(159)=2.7, p < 0.01). Approximately half of the students who also rated being “captured” by their positive or negative memories were significantly more captured by the negative memories in the collapsed posture than in the erect posture (t(197) = 6.8, p < 0.01) and were significantly more captured by positive memories in the erect posture than the collapsed posture (t(197) = 7.6, p < 0.01), as shown in Figure 5.
Figure 5. Subjective rating of being captured by negative and positive memories depending upon position.
Discussion
Posture significantly influenced access to negative and positive memory recall and confirms the report by Wilson and Peper (2004). The collapsed/slouched position was associated with significantly easier access to negative memories. This is a useful clinical observation because ruminating on negative memories tends to decrease subjective energy and increase depressive feelings (Michi et al., 2015). When working with clients to change their cognition, especially in the treatment of depression, the posture may affect the outcome. Thus, therapists should consider posture retraining as a clinical intervention. This would include teaching clients to change their posture in the office and at home as a strategy to optimize access to positive memories and thereby reduce access or fixation on negative memories. Thus if one is in a negative mood, then slouching could maintain this negative mood while changing body posture to an erect posture, would make it easier to shift moods.
Physiologically, an erect body posture allows participants to breathe more diaphragmatically because the diaphragm has more space for descent. It is easier for participants to learn slower breathing and increased heart rate variability while sitting erect as compared to collapsed, as shown in Figure 6 (Mason et al., 2017).
Figure 6. Effect of posture on respiratory breathing pattern and heart rate variability.
The collapsed position also tends to increase neck and shoulder symptoms This position is often observed in people who work at the computer or are constantly looking at their cell phone—a position sometimes labeled as the i-Neck.
Implication for therapy
In most biofeedback and neurofeedback training sessions, posture is not assessed and clients sit in a comfortable chair, which automatically causes a slouched position. Similarly, at home, most clients sit on an easy chair or couch, which lets them slouch as they watch TV or surf the web. Finally, most people slouch when looking at their cellphone, tablet, or the computer screen (Guan et al., 2016). They usually only become aware of slouching when they experience neck, shoulder, or back discomfort.
Clients and therapists are usually not aware that a slouched posture may decrease the client’s energy level and increase the prevalence of a negative mood. Thus, we recommend that therapists incorporate posture awareness and training to optimize access to positive imagery and increase energy.
References
Singal, J. and Dahl, M. (2016, Sept 30 ) Here Is Amy Cuddy’s Response to Critiques of Her Power-Posing Research. https://www.thecut.com/2016/09/read-amy-cuddys-response-to-power-posing-critiques.html
We thank Frank Andrasik for his constructive comments.
Exercise: Improve your health, mood, and cognitive function
Posted: July 22, 2017 Filed under: Uncategorized | Tags: depression, exercise, health, hypertension, mood, Sitting disease 1 CommentThrough millions of years, movement was part of our biological necessity.. Movement was necessary to hunt, to escape predators, to explore and to find a mate. Organisms developed a brain (nervous system) to coordinate movement as eloquently explain by neuroscientist Daniel Wolpert in his 2011 TED talk, The Real Reasons for Brains.
It is only recently that we limit movement by sitting, driving, taking the escalator, or controlling equipment that performs the actual physical labor. We interfere with our evolutionary developed physiology when we reduce or even eliminate movement for the sake of efficiency. Lack of movement, “sitting disease”, is a significant contributor and causal factor in illness. It also increases the stress response, negative mood and depression and reduces cognitive activity. Take charge and reduce illness when you integrate purposeful exercise (walking, running, dancing, etc.) into your life style.
Exercise is the most effective behavioral technique for self-regulation of mood in healthy people as summarized in the superb article, The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review, Dr. Julia C. Basso and Wendy A. Suzuki of the Center for Neural Science, New York University, New York, NY, USA. The robust research findings show that acute exercise improves mood, significantly reduces depression, tension, anger, fatigue, and confusion. In addition, acute exercise improves symptoms associated with psychological disorders such as depression, anxiety, schizophrenia, and post-traumatic stress disorder. Exercise decreases the risk of type 2 diabetes, coronary heart disease and stress-related blood pressure response by inhibiting the sympathetic nervous system response to stress. For a detailed summary, see the blogs, What is the best single thing we can do for our health and Healthy movement is the new aging.
Finally, the authors also review the relevant neurophysiological, and neurochemical processes that are affected by exercise. What is most interesting are the findings that “acute exercise primarily enhances executive functions dependent on the prefrontal cortex including attention, working memory, problem solving, cognitive flexibility, verbal fluency, decision making, and inhibitory control. These positive changes have been demonstrated to occur with very low to very high exercise intensities, with effects lasting for up to two hours after the end of the exercise bout.”
As the authors state, “We show that the three most consistent cognitive/behavioral effects of a single bout of exercise in humans are improved executive functions, enhanced mood states, and decreased stress levels.”
Even though the findings are clear that movement/exercise is a powerful “drug” to improve our health, most health professionals focus on sitting treatment and prescribing pharmaceutical agents. Possibly, a treatment session should start with fun physical exercise and followed by therapy. Remember, if you feel blah, have lower energy, feel frustrated or irritated, get up and move. Movement and exercise will change your mood. You will experience what Peper and Lin (2012), have shown that less than minute of skipping in place will significantly improve your subjective energy level and mood. Get up and skip in place, then observe how much better you feel. Then sit again read the article by Dr. Julia C. Basso and Wendy A. Suzuki, http://content.iospress.com/download/brain-plasticity/bpl160040?id=brain-plasticity%2Fbpl160040
Millennials and the impact of technology
Posted: November 29, 2016 Filed under: Uncategorized | Tags: cellphones, depression, health, millennials, productivity, technology Leave a commentTechnology connects us 24/7. Like a drug it provides instantaneous reinforcement when searching for information and sending or receiving social messages. Millennials are the first generation of digital natives who are always connected–from being jarred awake by their cellphone alarm to checking email or Facebook just before sleep. They are unlike their parents who are digital immigrants and have experienced face-to-face communication instead of virtual/digital communication. The video below, Simon Sinek on Millennials in the Workplace, offers an interesting insight of in the lives of millennials.
Your body “tells” of your emotional state
Posted: October 29, 2016 Filed under: Uncategorized | Tags: biofeedback, depression, Galvanic skin response, Holistic health, Mind body connection, psychophysiology, Sitting disease, skin conductance, Transformative technology 1 CommentSweating, finger temperature, muscle tension, breathing, heart rate, posture and other body signals covertly and overtly display your emotional state. The feedback from these signals can facilitate awareness and control to promote your health. Watch my presentation, The skin you’re in and other signals “Tells” of emotional state, presented at the TransTech-Transformative Technology Conference, Sofia University, Palo Alto, CA, Oct 14, 2016.
Evolutionary approach to return to health
Posted: July 20, 2016 Filed under: Uncategorized | Tags: ADHD, biofeedback, circadian rhythm, depression, epilepsy, evolution, neurofeedback 2 CommentsMany illness may be prevented or reversed when we life in harmony with our evolutionary origins such as diet, movement, and circadian rhythm. The focus is to teach skills and not pills; since, many medications have long term negative side affects. By applying behavioral life style changes that supports our evolutionary patterns, we may be able to prevent or even reverse numerous illnesses such as epilepsy, eczema, diabetes, Crohn’s disease, allergies, ADHD, depression, anxiety, cancer, stress related symptoms.
Enjoy the wide ranging lecture presented at the 2012 meeting of the International Society for Neurofeedback and Research.
Health: Belonging to a tribe
Posted: June 4, 2016 Filed under: Uncategorized | Tags: community, depression, evolution, health, PTSD, suicide Leave a commentHow come rampage killings occur in affluent or upper middle class communities and in rural towns with low crime rate and not in high crime urban neighborhoods?
How come that most rampage shootings by a lone gunman continue to increase since the 1980’s?
How come suicide is extremely high in most modern societies (e.g., USA) while extremely low in traditional tribal societies?
How come the depression and anxiety rates in wealthy countries are eight times that of poor countries?
How come people in countries with the largest income disparity such as the United States have the highest lifelong risk of develop depression as compared to countries with the smallest income disparity?
How come babies feel scared at night?
How come when people reflect back at their suffering during war it was simultaneous the worsts and the best of times?
How come after 9/11 or other major crisis, suicide and crime rates went down?
How come post-traumatic stress disorder (PTSD) is significantly higher for the rear based troops who suffer relatively few casualties as compared to the front line troops who engage in actual combat?
How come Israel Defense Forces have a very low PTSD rate compared to the USA military forces?
How come the elderly and so many people feel isolated, lonely and sad?
How come the streets and parks are covered with litter and buildings and surfaces are covered with graffiti?
The answers may not reside within the individual but in our pathological individualistic culture. Through millions of years of evolution, we were a clan–a tribe. And, as a tribe, we were mutually dependent and supportive. This is our biological and social DNA–we are social interdependent beings. The common theme underlying the questions above is that we are disconnected from others and our community. We are living apart from our evolutionary background where living together as tribe allowed us to survive and prosper for thousands of generations. When we are part of a community and are welcomed back after experiencing trauma, depression, anxiety, violence, PTSD, and even littering is significantly lower.
The importance of community, being part of tribe, is superbly described by New York Times bestselling author, Sebastian Junger, in his book, Tribe-On Homecoming and Belonging. This is a must read book to understand the hidden pathology created by our modern economic inequality American culture that worships the individual affluence over the common good. It suggests that we must return to our evolutionary origins, radically reduce economic inequality, work on community wide projects to enhance the common good, and actively participate in rebuilding our tribe. Being a meaningful part of a tribe can be much more healing than ingesting a profit based pharmaceutical drug for depression and PTSD. Let us support the common good over the individual increase in wealth.
As the poet John Donne wrote in 1624:
No man is an island,
Entire of itself,
Every man is a piece of the continent,
A part of the main.
If a clod be washed away by the sea,
Europe is the less.
As well as if a promontory were.
As well as if a manor of thy friend’s
Or of thine own were:
Any man’s death diminishes me,
Because I am involved in mankind,
And therefore never send to know for whom the bell tolls;
It tolls for thee.
the peper perspective 