Showing posts with label Emotion. Show all posts
Showing posts with label Emotion. Show all posts

Sunday, August 10, 2025

Box Breathing

Box breathing is a simple technique that a person can do anywhere, including at a work desk or in a cafe. It is called box breathing to encourage people to think about a box as they do it.

Favored by Navy SEALs, this technique involves structured breathing that anyone can practice to enhance mental clarity and emotional wellbeing.

Also known as "square breathing" or "four-square breathing," this controlled breathing practice is based on pranayama, an Ayurvedic form of breathwork that originated in India. Box breathing is known for improving physiological responses, helping to calm the mind, and bringing focus.

Box breathing stands out due to its simplicity and accessibility. Unlike some techniques that may require special equipment or environments, box breathing can be practiced anywhere, anytime.

Box breathing involves four basic steps, each lasting 4 seconds:

1. Breathing in

2. Holding the breath

3. Breathing out

4. Holding the breath

Ideally, a person should repeat the three steps for 4 minutes, or until calm returns.

Monday, January 18, 2021

Well-being is based on mental maintenance


Seeking support is not a weakness, it’s a necessity. Reach out. Get professional help. For some people, going through a difficult time in life will not require professional help, however for some, a qualified and experienced ear can be hugely beneficial when it comes to finding your way in this new world. It’s about processing your emotions around the situation and learning ways to navigate the tough times that are emotionally helpful. 

~ Fitzpatrick, PSI, 2018














Friday, November 09, 2018

We all have some kind of scar

The thing about an emotional injury is this sense of unfairness.
It's like a car crash, where everyone was in the car
but you're the only one who went through the windscreen.


"If you can sit with your pain, listen to your pain and respect your pain 
- in time you will move through your pain." ~ Bryant McGill

Thursday, April 23, 2015

Fear Conditioning

One form of learning that plays a prominent role in consumer’s behaviour is fear conditioning.

In Watson and Rayner’s seminal experiment with “Little Albert” (1920), they showed how fear can become a conditioned emotional reaction. Marketers may also be incorporating some of Watson and Rayner’s behavioural theories to influence their consumer’s behaviour.

People often learn by information and instruction which situations to fear (Rachman, 1977). Mowrer (1939) argued that fear “may effectively motivate human beings” and that the curtailment of fear “may serve powerfully to reinforce behaviour that brings about such a state of relief or security”.

Accordingly, companies that market their products often use forms of fear conditioning in an attempt to increase their revenue.

Clearasil, a skin care product for the treatment of acne, ran television advertisements portraying spotty teenagers looking glum and downbeat; but joyful and surrounded by attractive women once the product had been discovered. Similar advertising themes exist with Lynx body spray. The product is advertised as a potent solution for men to acquire more attention from women, a “spray more - get more” mantra of fear conditioning.  

Both advertisements suggest an attempt at fear conditioning to promote their product to possibly insecure adolescent males. The fear can be conditioned by frequent repetition of the association between the new conditioned stimulus and the fear. Therefore, individuals (consumers) are driven to purchase these products in an attempt to avoid negative outcomes and successfully reduce their fear (Rachman, 1977). It can be further argued that avoidance conditioning is employed in these advertisements; as the consumer learns a response (buy product) and thus avoid an aversive stimulus (e.g. not being attractive).
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"...because then you're watching television, you're watching the news, you're being pumped full of fear, there's floods, there's AIDS, there's murder, cut to commercial, buy the Acura, buy the Colgate, if you have bad breath they're not going to talk to you, if you have pimples, the girl's not going to fuck you, and it's just this campaign of fear, and consumption, and that's what I think it's all based on, the whole idea of keep everyone afraid, and they'll consume." ~ Marilyn Manson (Bowling for Columbine, 2002).

Saturday, August 16, 2014

Trichotillomania

Trichotillomania (TTM) is a condition in which people feel an overpowering urge to pull out their hair.  The urges seem uncontrollable and are often exacerbated by stress or other emotional upsets. The term was coined by the French dermatologist François Henri Hallopeau in 1889.
 
People who suffer from TTM will pull, pluck, or twist their hair until it comes out. Others may use instruments to achieve this goal. Sufferers will pull hair from any part of their body: scalp, face, eyelashes, arms, legs, or sometimes a combination of these areas. However the scalp is the most common pulling site. Some people may also have the compulsion to eat the hair. Less common is unconscious (or sleep-induced) hair pulling, in which the person doesn't consciously realize he or she is doing it. Symptoms usually begin before the age of 17 and it is more often seen in women, but can inflict either sex.
 
Analogous to self-injury , the act of hair pulling is usually followed by a period of intense self-blame, shame and sometimes anger because the 'puller' knows that the behaviour is in some way self-damaging, yet they can feel helpless to stop.

How many people does it affect?
The true prevalence of TTM isn't exactly clear, since people are often ashamed of their behaviour and are subsequently reluctant to discuss it, even with their GP. So it is therefore difficult to get reliable statistics. Historically it was thought to be rare, but the condition is now better understood and more people are seeking help. Recent estimates range from 1 to 3.5% of the population, depending on the definition used.
 
Treatment
Behaviour Therapy approaches include several techniques. The most central of these is Functional Analysis, or identification of the antecedents (precipitating behaviours, events, emotions, sensory experiences), behaviours (when, where and how does pulling occur?), and consequences (what does the youth get out of pulling?) associated with pulling. Other behavioural techniques include Habit Reversal Training (HRT) which consists of developing an awareness of sensations preceding and during pulling behaviour through self-monitoring and related techniques and the use of competing responses or compensatory behaviours that are incongruous to pulling. Stimulus Control which focuses on reducing environmental or other circumstances that trigger pulling is often included as well. Relaxation and other anxiety-management strategies, cognitive restructuring of thoughts related to pulling and self-soothing, and strategies to enhance motivation for treatment compliance may also be utilized as part of a behavioural approach.
 
 
 
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''It's a bit bigger than what you look like. It does something to you inside. Both happy and sad''.

Monday, November 04, 2013

Cocaine cues and dopamine

In 2006 at the Brookhaven National Laboratory, New York, a set of experiments was conducted to discover the true nature of cocaine addiction. Mexican born scientist, Prof Nora Volkow, is one of America's leading specialists on drug addiction. She's on a personal mission to understand the cause of addiction, driven by memories of her alcoholic uncle. ''He was rejected by the system...not even being accepted from the perspective of him having a medical disease''.
 
Prof. Nora Volkow
What fascinates Prof Volkow is the nature of cocaine addiction. As late as the 1980's, many scientists and politicians believed cocaine was non-addictive, and she wants to prove them wrong.
 
She took fMRI images of people under the influence of cocaine to try and identify areas of the brain, and the proteins in the brain that get disrupted by use of drugs in people that lose control of their drug intake at the expense of everything else in their life.
 
 
Her images showed that cocaine changes the brains structure. ''Repeated exposure produces changes in the way that the brain gets connected, and functions that result in pathological behaviour'', and this is why she argues in favour of it being regarded as a disease.
 
Trying to understand the nature of this disease, Prof Volkow scanned hundreds of users and ex-users. While scanning the brains of ex-users she noticed an irregularity. When subjects were discussing cocaine their dopamine levels rose. She argues that you could make a case that people become addicted to the lifestyle of cocaine use. Their brains have started to respond to the lifestyle, that is; the environment, their friends, and their situations. Her team later conducted experiments to test the theory.
 
Subjects were placed in an fMRI scanner and shown images of people preparing and snorting lines of cocaine. Viewing the images resulted in a significant increase of dopamine levels in the brains of the subjects who were current users.
 
The neurological effect of cocaine
''When we exposed them with stimulants that have been linked with drugs, what we observe is a significant increase in dopamine signalling in those areas of the brain that drive the motivation of drug behaviour''.
 
Prof Volkow's research showed that cocaine is so addictive that simply showing images of its use is enough to increase a subjects dopamine levels and lead them into a relapse.
 
Law enforcement treats cocaine users as criminals rather than people suffering from a disease. Over the past ten years, the government in the U.S. has repeatedly slashed funding for drug rehabilitation programmes and increased funding for prisons. The result: a million Americans are imprisoned on drug related charges, costing the American taxpayer 12.5 billion dollars per year.
 
Prof Volkow believes that the government's approach of criminalising and imprisoning drug use without proper treatment is misguided and statistics support her claims. Cocaine users are likely to relapse after leaving prison and end up re-incarcerated with 40% of cocaine users and 77% of crack convicts being re-offenders.
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Volkow, N.D., Wang, G.J., Telang, F., Fowler, J.S., Logan, J., Childress, A.R., Jayne, M., Ma, Y., Wong, C.J. (2006). Cocaine cues and dopamine in dorsal striatum: mechanism of craving in cocaine addiction. Journal of Neuroscience 14; 26 (24): 6583-8

Saturday, April 27, 2013

Personality and Human Emotion - The Story of Phineas Gage

The control of human emotion differs from that of many species because of the presence of the massive cerebral hemispheres, which act, in part, to regulate the functions of many lower brain systems (Damasio, 1985). The importance of the cerebral hemispheres for emotion and personality, in particular the frontal lobes, was made strikingly clear over a century ago by the case of Phineas Gage.
 
Gage, 25, was a construction foreman who in 1848 had the following 'bad day on the job'. Working on railroad construction, Gage was blasting a path through hard rock. His co-workers could not know that they were about to witness one of the most celebrated incidents in the annals of neuroscience. Following procedures in which he was skilled, Gage drilled a hole in the ground, filled it with explosive powder, and inserted an iron rod. Next, a fuse was lit. Though Gage was an expert at this, on this occasion he was distracted and the charge blew up in his face. The explosion blew the 13-pound, 3 feet long iron rod through his left cheek, the base of his skull, and the front of his brain. It largely destroyed a part of Gage's frontal cortex. The rod then exited through the top of his head, landing 80 feet away smeared in blood and brain. 
 
With a little assistance Gage walked to a cart that brought him the short 1km trip to his local lodgings. The first physician to see him was Dr Edward H. Williams:
 
I first noticed the wound upon the head before I alighted from my carriage, the pulsations of the brain being very distinct. Mr Gage, during the time I was examining this wound, was relating the manner in which he was injured to the bystanders. I did not believe Mr Gage's statement at that time, but thought he was deceived. Mr Gage persisted in saying that the bar went through his head .... Mr G. got up and vomited; the effort of vomit­ing pressed out about half a teacupful of the brain, which fell upon the floor.
 
Dr J. M. Harlow, who also treated Gage, described the incident:
 The patient was thrown upon his back by the explosion, and gave a few convulsive motions of the extremities, but spoke in a few minutes. He seemed perfectly conscious, but was becoming exhausted from the haemorrhage. Pulse 60, and regular. His per­son, and the bed on which he was laid, were literally one gore of blood . . . the blood pouring from the top of his head . . . You will excuse me for remarking here, that the picture presented was, to one unaccustomed to military surgery, truly ter­rif­ic. He bore his sufferings with firmness, and directed my attention to the hole in his cheek, saying, 'the iron entered here and passed through my head' (1868).
 
Miraculously, he survived the injury. He was able to walk and speak. Further, he could describe what happened in full detail and communicate in a rational way. Yet Gage had changed deeply. Before the accident, Gage was a model citizen and employee, but the frontal lobe damage transformed his very character. As related by the eminent neurologist Antonio Damasio (1994):
 
''Gage's disposition, his likes and dislikes, his dreams and aspirations are all to change. Gage's body may be alive and well, but there is a new spirit animating it''.
 
Once serious, industrious, energetic, and responsible, immediately after the accident Gage became irresponsible, thoughtless of others, lacking in planfulness, and indifferent to the consequences of his actions. Gage's physician described the change as follows:
 
''His physical health is good, and I am inclined to say that he has recovered. Has no pain in his head, but says it has a queer feeling that he is not able to describe. . . His contractors, who regarded him as the most efficient and capable of foreman in their employ previous to his injury, considered the change in his mind so marked that they could not give him his place again. The equilibrium or balance, so to speak, between his intellectual faculty and animal propensities, seems to have been destroyed. He is fitful, irreverent, indulging at times in the grossest profanity (which was not previously his custom), manifesting but little deference for his fellows, impatient of restraint or advice when it conflicts with his desires, at times pertinaciously obstinate, yet capricious and vacillating, devising many plans of future operation, which are no sooner arranged that they are abandoned in turn for others. . . . His mind was radically changed, so decidedly that his friends and acquaintances said that he was ''no longer Gage''. (Harlow, 1868).
 


Gage's story is dramatic to say the least. But it suggests that there exists deep interconnections between brain functioning and personality functioning, that brain and personality are intimately, directly connected. Similar cases, although less spectacular, continue to be reported. They occur following extensive frontal lobe surgery. Such patients usually remain well-orientated, alert, with memory intact. Intellectual capacity seems undiminished, at least on the surface. However, as with Gage, there is a loss of sustained attention. The ability to plan and order daily activities is also markedly reduced.
 
With respect to emotion, there are also marked changes. Often the patient seems to cease to experience strong emotion. Feelings become transitory and superficial.
 
Significant brain injury is often fatal but sometimes scientists learn a lot from accidents. Physical damage to Gage's brain changed his thinking and behaviour so radically that he became, psychologically, a different person. The conclusion to be drawn from the history of an unfortunate human experience emphasizes the importance of the frontal lobes for personality and for the control and expression of human emotions.