WORK, STRESS, and MINDFULNESS 1

2 ½ ⅓ ¼ ⅕

1/∞ 3

Outline 4 1.Evolutionary Neurobiology 2.How We Learn and How We Perceive 3.The Three Brains 4.Neocortical Processing and Hardwiring of Experience 5.Our Bodies Under Threat 6.The Zone of Optimal Functioning 7.Anterior Cingulate Cortex – The Conductor of the Orchestra 8.The Full Symphonic Orchestra: Mindfulness

Neuroplasticity 5

Evolution of the human brain 6

7

The Triune Brain 8 Neocortex = The Story Limbic (paleo) = The Feeling Tone Reptilian = Sensorimotor Reflexive/Instinctual Response

Input and Outflow 9 processing motorprocessing sensory

How Experience Is Generated 10 reptilian limbic neocortex

WE ARE PATTERN SEEKERS 11

12 Autocorrect detects patterns and anticipates content to save time and effort, sometimes with disastrous results!

cna yuo raed tihs? 13

How Experience Is Generated 14 reptilian limbic neocortex

15 Optimism Curiosity Time Stamp Verbal Factual Pessimism Danger No Time Stamp Nonverbal Procedural

16

R AMYGDALA 17 “Smoke detector” of the brain Danger pattern detector Initiates defensive behaviors (fight, flight, freeze, collapse, dissociation)

19 left right Amygdala

Right Frontal Cortex 20 Interoception The “how” of relating to self and others – attachment style The center for self soothing (secure attachment) or self judgment (insecure attachment) Not concerned with time – it’s always NOW

21 left right Amygdala Right Frontal Cortex

Left Frontal Cortex 22 Curiosity Optimism Learning new associations – “Things that fire together wire together” Able to distinguish between past and present

23 left right Amygdala Right Frontal Cortex Left Frontal Cortex

Right Parietal Cortex 24 Spatial orientation Boundary between “self” and “not self” Personal space, safety zone

25 left right Amygdala Right Frontal Cortex Left Frontal Cortex Right Parietal Cortex

26 left right Amygdala Right Frontal Cortex Left Frontal Cortex Right Parietal Cortex

Anterior Cingulate Cortex 27 Focused attention and concentration The only area of the brain that can down-regulate the amygdala Rich connection with both left and right frontal regions

28

When the R Amygdala Fires 29 Amygdala Right Frontal Cortex Left Frontal Cortex Right Parietal Cortex Anterior Cingulate Cortex

Sympathetic Activation 30 Freeze Highly alert, engaged, attentive, still but ready to move Fight/Flight No thinking or cognition Instinctual, reflexive

Parasympathetic Activation 31 Collapse Heart rate slowed, decreased muscle tone, decreased awareness, no thinking, no movement

Window of Tolerance 32 HYPERAROUSED HYPOAROUSED Increased sensation Emotional reactivity Hypervigilance Disorganized cognitive processing Relative absence of sensations Numbing of emotions Disabled cognitive processing Decreased movement and low muscle tone SYMPATHETIC PARASYMPATHETIC (vagus) WINDOW OF TOLERANCE OPTIMAL AROUSAL ZONE

What do you find stressful? 33

34

35 WORRY HARDER… I don’t think it’s working yet!

THE INTERNAL JUDGE 36

37 Constantly knocks us out of the zone of optimal arousal.

Window of Tolerance 38 HYPERAROUSED HYPOAROUSED Increased sensation Emotional reactivity Hypervigilance Disorganized cognitive processing Relative absence of sensations Numbing of emotions Disabled cognitive processing Decreased movement and low muscle tone SYMPATHETIC PARASYMPATHETIC (vagus) WINDOW OF TOLERANCE OPTIMAL AROUSAL ZONE

How Experience Is Generated 39 reptilian limbic neocortex

Anterior Cingulate Cortex 40 Focused attention and concentration The only area of the brain that can down-regulate the amygdala Rich connection with both left and right frontal regions

When the R Amygdala Fires 41 Amygdala Right Frontal Cortex Left Frontal Cortex Right Parietal Cortex Anterior Cingulate Cortex

42 Amygdala Right Frontal Cortex Left Frontal Cortex Right Parietal Cortex Anterior Cingulate Cortex

43

47