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Tag: mindfulness

Taming Negative Self-Talk: Neuroscience and Your Wellness

Posted on by Tanya Mark

You’ve likely encountered that nagging voice inside your head saying, “I can’t do this” when you’ve tried to improve some aspect of your wellness: eating more veggies, moving more, getting more sleep, or maybe meditating. Or maybe you’re critical of yourself when you look in the mirror. But don’t get disheartened. There’s some exciting neuroscience research that can help you understand and counteract that voice.

Tame Your Brain and Negative Self-Talk

The brain’s adaptability is one of its strongest features. However, with repeated negative thoughts, our brain strengthens specific neural pathways, making such thoughts occur more frequently. Think of this like a hiking trail: the more it’s traveled, the clearer it becomes.

Now, this isn’t just a metaphor. A study published in Nature Neuroscience found that neurons in our brains that fire together (think thoughts or behaviors) wire together, solidifying certain patterns and responses.

Moreover, when we entertain negative thoughts, parts of our brain, especially the amygdala, get into overdrive, releasing stress hormones. Prolonged exposure to these hormones can lead to complications like heightened anxiety levels and mood disorders.

Strategies to Harness Your Brain’s Potential

1. Positive Affirmations: A study from the Journal of Positive Psychology highlighted that individuals who practiced positive self-affirmations were more open to behavioral change. So, try to start your day with a positive statement about your health journey, such as “I am taking action to make today a great day.”

Taming negative self-talk with neuroscience

 

2. Mindfulness and Meditation: A comprehensive review in JAMA Internal Medicine suggested that meditation can improve anxiety, depression, and pain. By recognizing negative thoughts early, you can prevent them from taking control. There are tons of ways to be mindful. Try pausing to take a few breaths, or focusing on your senses – what you can see, hear, smell, taste, touch, or listening to a guided visualization. Find what works best for YOU!

Mindfulness to retrain your brain

 

3. Reframe and Challenge: Cognitive-behavioral therapy (CBT) techniques, which revolve around challenging negative patterns of thought and reframing them, have been shown to be effective in various conditions, including anxiety and depression. Next time you think, “I always give up,” try reframing it as, “Each attempt brings me closer to my goal.”

 

4. Neurofeedback:  Also known as EEG (electroencephalogram) biofeedback, neurofeedback is a type of biofeedback therapy focused on the brain. The core idea behind neurofeedback is to provide real-time data about brainwave activity, allowing individuals to learn how to modify their own brain waves. Research from the Journal of Neural Engineering has shown positive results, especially concerning mood regulation.

5. Get Moving: A review in Health Psychology Review indicated that movement can have a positive effect on mood by releasing neurotransmitters like endorphins. The next time you feel stuck in a loop of negative thoughts, consider taking a short walk or doing a quick workout.

Use neuroscience to tame negative self-talk

Along your health journey, remember that evidence-based techniques are at your fingertips to combat negative self-talk – whether you have a perfectionist personality or tend to focus on what you don’t like about your perfectly imperfect body. Start with one and let the momentum build. Embrace the intersection of your own determination and the wonders of neuroscience, and trust that every step forward is progress backed by science.

Want some support to take your mind body health to the next level (no matter where you’re starting at)? Shoot me an email and tell me about yourself and your vision for your Best Self. ✨ Coach Tanya

Does mindful eating work?

Posted on by Tanya Mark

To answer the question “does mindful eating work,” let’s first define it.

Mindful eating:

  • gets you back inside your body, instead of following outside advice on the internet telling you what’s best for your body.
  • teaches you to slow down and notice the taste, texture and aroma of food. Why is this important? Because bringing attention to your eating experiences is a key piece to feeling satisfied.
  • guides you to sense which foods make you feel your best, as every body is different.
  • supports you in enjoying and savoring your food, versus eating tasteless “diet” foods.
  • teaches you to honor your unique hunger (energy) needs, which change every day. Your body thrives on rhythmically being nourished throughout the day. So trying to ignore physical hunger or skip meals is stressful on your body.
  • encourages you to bring relaxation and presence to your plate to support your digestive health.
  • supports a healthier relationship with food and your body.

How mindful eating works

You can practice mindful eating, by following the BASICS created by Lynn Rossey, author of Savor Every Bite.

B: Breathe and belly check before you eat.
A: Assess your food.
S: Slow down.
I: Investigate your hunger throughout the meal.
C: Chew your food thoroughly.
S: Savor your food.

But does mindful eating really work?

You have to be clear on what “work” means.

Carrie Dennett, registered dietitian, warns us in a Seattle Times article that mindful eating has been co-opted by diet culture for weight loss. Mindful eating isn’t about restriction, controlling yourself, being hyper-vigilant about your eating, or feeling ashamed of making certain food choices.

It’s about getting back inside your body.

It’s a practice of deep listening.

The actual intended benefit of practicing mindful eating is to be in touch with your body’s unique needs.

So does mindful eating work?

Yes, if you’re practicing mindful eating as another layer of your mindfulness practice. ♡ Tanya

Curious about the difference between mindful eating and Intuitive Eating?

Read The Ten Benefits of Intuitive Eating on my blog.