Putting feelings into words produces therapeutic effects in the brain

The below is taken from a UCLA press release (21 June) describing recent discoveries in the links between naming emotions, mindfulness and positive feeling. You can read the entire article here, although it is so fascinating I've pasted almost all of it!

Why does putting our feelings into words — talking with a therapist or friend, writing in a journal — help us to feel better? A new brain imaging study by UCLA psychologists reveals why verbalizing our feelings makes our sadness, anger and pain less intense.

Another study, with the same participants and three of the same members of the research team, combines modern neuroscience with ancient Buddhist teachings to provide the first neural evidence for why “mindfulness” — the ability to live in the present moment, without distraction — seems to produce a variety of health benefits.

When people see a photograph of an angry or fearful face, they have increased activity in a region of the brain called the amygdala, which
serves as an alarm to activate a cascade of biological systems to protect the body in times of danger.

But does seeing an angry face and simply calling it an angry face change our brain response? The answer is yes, according to Matthew
D. Lieberman, UCLA associate professor of psychology and a founder of social cognitive neuroscience.

“When you attach the word ‘angry,’ you see a decreased response in the amygdala,” said Lieberman. The study showed that
while the amygdala was less active when an individual labeled the feeling, another region of the brain was more active: the right ventrolateral prefrontal cortex. This region is located behind the forehead and eyes and has been associated with thinking in words about emotional experiences. It has also been implicated in inhibiting behavior and processing emotions, but exactly what it contributes has not been known.

“What we’re suggesting is when you start thinking in words about your emotions —labeling emotions — that might be part of what the right ventrolateral region is responsible for,” Lieberman said.

Many people are not likely to realize why putting their feelings into words is helpful.

“If you ask people who are really sad why they are writing in a journal, they are not likely to say it’s because they think this is a way to make themselves feel better,” Lieberman said. “People don’t do this to intentionally overcome their negative feelings; it just seems to have that effect. Popular psychology says when you’re feeling down, just pick yourself up, but the world doesn’t work that way. If you know you’re
trying to pick yourself up, it usually doesn’t work — self-deception is
difficult. Because labeling your feelings doesn’t require you to want to feel better, it doesn’t have this problem.”

(Subjects in the study) ...viewed images of individuals making different emotional expressions. Below the picture of the face they
either saw two words, such as “angry” and “fearful,” and chose which emotion described the face, or they saw two names, such as “Harry” and “Sally,” and chose the gender-appropriate name that matched the face.

“When you attach the word ‘angry,’ you see a decreased response in the amygdala,” Lieberman said. “When you attach the name ‘Harry,’ you don’t see the reduction in the amygdala response."....

“When you put feelings into words, you’re activating this prefrontal
region and seeing a reduced response in the amygdala,” he said. “In the same way you hit the brake when you’re driving when you see a yellow light, when you put feelings into words, you seem to be hitting the brakes on your emotional responses.”

As a result, an individual may feel less angry or less sad...

One benefit of therapy may be to strengthen this brain
region. Does therapy lead to physiological changes in the right ventrolateral prefrontal cortex? Lieberman, UCLA psychology professor Michelle Craske and their colleagues are studying this question.

Combining Buddhist Teachings and Modern Neuroscience
After the participants left the brain scanner, 27 of them filled out questionnaires about “mindfulness.”

“One way to practice mindfulness meditation and pay attention to present-moment experiences is to label your emotions by saying, for example, ‘I’m feeling angry right now’ or ‘I’m feeling a lot of stress right now’ or ‘this is joy’ or whatever the emotion is,” said (David) Creswell, lead author of the study.(...)

Creswell, who conducted the mindfulness research as an advanced graduate student of psychology at UCLA, said mindfulness
meditation is a “potent and powerful therapy that has been helping people for thousands of years.”

Previous studies have shown that mindfulness meditation is effective in reducing a variety of chronic pain conditions, skin disease, stress-related health conditions and a variety of other ailments, he said.

Creswell and his UCLA colleagues — Lieberman, Eisenberger and Way — found that during the labeling of emotions, the right ventrolateral prefrontal cortex was activated, which seems to turn down activity in the amygdala. They then compared participants’ responses on the mindfulness questionnaire with the results of the labeling study.

“We found the more mindful you are, the more activation you have in the right ventrolateral prefrontal cortex and the less activation you have in the amygdala,” Creswell said. “We also saw activation in widespread centers of the prefrontal cortex for people who are
high in mindfulness. This suggests people who are more mindful bring all sorts of prefrontal resources to turn down the amygdala. These findings may help explain the beneficial health effects of mindfulness meditation, and suggest, for the first time, an underlying reason why mindfulness meditation programs improve mood and health.

“The right ventrolateral prefrontal cortex can turn down the emotional response you get when you feel angry,” he said. “This moves
us forward in beginning to understand the benefits of mindfulness meditation. For the first time, we’re now applying scientific principles to try to understand how mindfulness works.(...")

“This is such an exciting study because it brings together the Buddha’s teachings — more than 2,500 years ago, he talked about the benefits of labeling your experience — with modern neuroscience,” Creswell said. “Now, for the first time since those teachings, we have shown there is actually a neurological reason for doing mindfulness
meditation. Our findings are consistent with what mindfulness meditation teachers have taught for thousands of years.”

Damn it, where IS my Mind?

I've been on a quest to find my mind this last weekend. I wish I'd known how hard it would be. I wish they'd named the Retreat a "highly concentrated and mentally demanding weekend", because then I'd have rested-up first and not chosen THIS weekend to finally give up coffee (again).

At the new and rather glitzy Buddhist Kadampa Center about two hours north-west of New York, deer roam free, frogs grunt happily and a proliferation of bugs of various types celebrate their unassailability. Our group of around 70 enlightenment-seekers drove up in our various 4x4s and Fords, and set up our beds in a 'barn', which was more like an upper-class hostel, or a low grade motel without the mini-bar. My new friend Enny, a psychologist, perceptively pointed out that there no Jackie Collins books on the bookshelves.

Briefly, and far too glibly, were we here to embark on the path to enlightenment through a practice known as Heart Jewel. In essence, we were looking to be on a more intimate basis with our mind, to understand the nature of reality, and begin Tantric study. (No, this isn't an orgy retreat; "tantric" is just one of those oft-maligned words) This practice builds a foundation on which to layer the Dharma - the "right way of living"- through kindness, generosity, confidence, wisdom and love - so as to benefit ourselves and others.

This is a tough course - some Buddhist groups never bring up the subject with all but the most experienced practitioners. It's relatively easy to 'watch the mind' during meditation. For instance, realize the breath, note the thoughts, experience feelings all as being from the mind - being mindful. Now, take a step back. Watch the watcher. Change perception from the perceiver to the perceived. Find the mind itself; a clarity in which perception drops like water into an ocean, or clouds dissipate into a clear sky.

While I brought my best mind to proceedings, my best mind was not in very good shape. It was tired. It was annoyed at itself for not being able to find itself. It was trying very hard to at once relax, and seek itself out. It was me, I am it, it was in there/me somewhere!

In between two-hour sessions we ate fresh vege stir-fries, curries and for breakfast, cereals with fresh fruit and yogurt. The food was good; cookbooks lined the shelves in the dining room. I played with the cat and listened to the frogs.

I brought my frustrations at my lack of Mind to the Minds of a lot of patient people. And it became very clear that my frustration was natural - for many people it takes years rather than days to achieve that peaceful, clear state. One new friend even said he found the process joyful (at which point I realized I was probably mucking the whole thing up right from the beginning!)
Phew...cool...and I still hadn't had a coffee.

So, the rest of the day I concentrated, and eased off on myself. It was a whole lot better. I brought in other aspects of the teachings to my meditation, visualizing my highest potential, even joining in some of the singing. Letting go the bag of up-tight-ness I didn't even realize I'd brought with me.

Additionally, I learned that our teacher, Kadam Morton, (a most eloquent, funny and humble teacher who mixes Dharma teaching with Beck lyrics) is a roller-blader! In fact, he roller-blades to each teaching in the city, cross-town in Manhattan. Now I'm even more impressed with his spiritual audacity!

Sunday rolls around and I'm starting to recover from the week... my concentration is improving as I let myself relax, my visualisations carry me through the next few hours. I'm more aware of how I respond to people, I'm more aware of my thoughts. But it feels like just the beginning. And I have to leave early.

I say good bye to the frogs and the cat and the monks and all my new friends who, if you put them together anywhere else you'd be mighty confused as to how they knew each other. Unless it was in an airport.

Ironically, I'm leaving early to attend the "glamoros" TONY Awards - and wishing I had more time..... YET absolutely certain that I should leave now, instead of staying for one last sessions and cutting it fine on the way back. That's one benefit of meditation for me - better, quickly and more concise decision-making.

I'm writing this with one mind and many memories. If I wrote it tomorrow it'd be different (and maybe better). If you're reading it, you're reading it with your mind of today, which is different from your mind of yesterday and yet is also the basis of your mind tomorrow. How well do you know your mind?

I'm definitely far from enlightened, except to the fact that hippie retreats are damn hard work.

Gad Damn Hippies!

When I attended my first meditation class six months ago I never envisaged myself going on a three day retreat with a bunch of tree-hugging hippies. But here I am, all packed with my mobile and camera and Ipod and sunscreen and cowboy hat, preparing to go upstate to the Kadampa Meditation Centre to attend meditation classes and talks on Buddhist philosophy.

I've had a curiosity about Buddhism for a while, but never really explored in much depth. However, when I stumbled upon (or into) the Chakrasambara Meditation Center, a Buddhist center (located on the 5th floor of an office building), the warm, bright space, non-dogmatic approach and seemingly 'normal' people all appealed.

Since then, I've been testing out the philosophies in every day life and in particular, to how I approach challenges and mental buttresses. It works. There isn't any need to dress this up...for me, the tactics, the ways of understanding the world that come from the Buddhist viewpoint, make sense. I feel happier for having employed them...more 'myself' and noticeably calmer (according to relieved roommates, friends and family!)

(I am not without reservations on some aspects, but can come back to these later, with more knowledge).

Each session includes a guided meditation followed by a talk - ranging from the nature of reality and of self, to how to live, enjoy and use every moment wisely, to karma, death and enlightenment. Our main teacher is Kadam Morten, whose philosophical yet very down-to-earth, funny and accessible teachings pack in around 80 people per class. (He also happens to be quite a handsome man. sometimes I look around at the women in the class and wonder how many of them are using the class itself in a practice in non-attachment!!)

The classes never fail to stimulate my mind, and the meditation - which I now try to practice every morning - has been, for the most part, massively rewarding.

I'm not too sure what's going on this weekend....like seeing a movie with good reviews, I haven't tried to find out too much about the content itself. I don't really even know the people that well...but it's unlikely there'll be any squabbling over who gets the most dessert. :)

Peace out.