I want to give a BIG shout out to everyone for #MentalHealthWeek! Many of us are having our mental health challenged in ways we could never have imagined during the COVID-19 health situation! We have Individual and Family Mental Health. We also have Community Mental Health. Many of us have also become more aware of how we can be impacted by Collective Mental Health. "Tried and True" Ways We Can Improve our Mental Health Connect with others: Family, friends, become part of online, or other communities with people who share your interests, hobbies and passions. Talk with Others: In person, on the phone, online, text and chat. Spend time with pets and animals: We all benefit from feeling connected with each other. Exercise: Go for a short, or long walk, or hike. Do some yoga, or simple poses. Lift some weights. Spend time in nature: Even short walks at a local park, or near water can be a great mood booster, or give us a reset. Gardening is a great hobby too. Meditate and Breathing:Simple breathing, or meditation techniques can be found via apps, videos, and other posts on this blog. :-) Get back to basics and simple living:Keep track of what's most important in your life and make sure you're on track in meeting your own needs. Check in with yourself: Ask if you have what you need, or what you need right now. Do I need water/food/sleep/a hug/a laugh/exercise... Be Kind, Compassionate, Loving and Caring to Yourself: Reminding ourselves we deserve the caring, kind, and compassion stance we offer others is a good thing sometimes. Feed Your Mind: Read, listen and watch things that educate, inform and inspire you, as well as entertaining things that make you laugh. Practice gratitude:Every day, think of, or even write down 3 things you are grateful for. Be helpful to others:Think of ways you can you think of others. Ask someone if they need help. Volunteer to help others, or in your community. Show your caring and thoughtful side to others with small gestures. Be Friendly, Smile and say Hello:A simple smile and a Hello could make a big difference in someone's day. Being friendly doesn't cost a cent! Feed your Soul: Do things that fill you up! Make art, do crafts, listen to and play music, dance, sing, let loose and be silly, creative, goofy...
Psychologist and Nobel laureate Daniel Kahneman reveals the actions we can take to overcome the biases that cripple our decision-making, damper our thinking, and limit our effectiveness. Listen and Learn from the master.
Today, I’m thrilled to welcome one of our most requested guests to The Knowledge Project, psychologist and recipient of the 2002 Nobel Prize in Economics Sciences, Daniel Kahneman.
Often credited as a founding father of the field of behavioral economics, (along with his dear friend and research partner, Amos Tversky,) Daniel has been conducting eye-opening experiments and research demonstrating the unreliability of human rationality for over 40 years.
His work was summarized in the perennial best-selling book Thinking Fast and Slow which has been a major catalyst in introducing the idea of cognitive biases to the mainstream zeitgeist.
Daniel has so much to teach that it would be impossible to capture it in a 60 minute interview, but I did my best. We talk about the factors that contribute to happiness and life satisfaction, procedures to improve our decision-making, what, if anything, can be done to overcome our cognitive biases, why changing behavior is so difficult and much more.
Here are a few highlights from our conversation:
I think changing behavior is extremely difficult. There are a few tips and a few guidelines about how to do that, but anybody who’s very optimistic about changing behavior is just deluded. It’s hard to change other people’s behavior. It’s very hard to change your own. Not simple.
I’d like people to know that motivation is complex, and that people do good things for a mixture of good and bad reasons; and they do bad things for a mixture of good and bad reasons. I think that there is a point to educating people in psychology. It’s to make them less judgmental. Just have more empathy and more patience. Being judgmental doesn’t get you anywhere.
What gets in the way of clear thinkingis that we have intuitive views of almost everything. So as soon as you present a problem to me, I have some ready made answer. What gets in the way of clear thinking are those ready made answers, and we can’t help but have them.
We have beliefs because mostly we believe in some people, and we trust them. We adopt their beliefs. We don’t reach our beliefs by clear thinking, unless you’re a scientist or doing something like that. There’s a fair amount of emotion when you’re a scientist as well that gets in the way of clear thinking. Commitments to your previous views, being insulted that somebody thinks he’s smarter than you are. I mean lots of things get in the way, even when you’re a scientist. So I’d say there is less clear thinking than people like to think.
Very quickly you form an impression, and then you spend most of your time confirming it instead of collecting evidence.
Negotiations is not about trying to convince the other guy. It’s about trying to understand them. So again, it’s slowing yourself down. It’s not doing what comes naturally because trying to convince them is applying pressure. Arguments, promises, and threats are always applying pressure. What you really want is to understand what you can do to make it easy for them to move your way. Very non-intuitive. That’s a surprising thing when you teach negotiation. It’s not obvious. We are taught to apply pressure and socialize that way.
Independence is the key because otherwise when you don’t take those precautions, it’s like having a bunch of witnesses to some crime and allowing those witnesses to talk to each other. They’re going to be less valuable if you’re interested in the truth than keeping them rigidly separate, and collecting what they have to say.
For Episode 113 of the Metta Hour Podcast, Sharon is in conversation with Dr. Steven C. Hayes, PhD.
Steven C. Hayes is a professor of psychology at the University of Nevada, Reno. He is the author of over 40 books and hundreds of scientific articles and has served as president of the Association for Behavioral and Cognitive Therapy and the Association for Contextual Behavioral Science. Dr. Hayes initiated the development of Acceptance and Commitment Therapy and of Relational Frame Theory and his latest book, A Liberated Mind was released in the summer of 2019 from Avery Books. In this episode, Sharon and Steven discuss the ACT method, and how this related to mindfulness practice. Steven closes the conversation with a ten minute guided practice. To learn more about Steven’s work, you can visit his website at stevenchayes.com
“In many ways, daily practice is a cornerstone of making mindfulness real in the rest of our lives.” – Sharon Salzberg
Intersection of Paths
Steven speaks about his psychological work with Acceptance and Commitment Therapy which uses mindfulness and behavioral therapy to create psychological flexibility. He talks about how understanding complex psychological processes can bring behavioral science and psychological study into the same space as the teachings of the many wisdom traditions.
Over the past couple of years I have become an avid enthusiast of using sauna and steam sessions as a core part of my self-care plan. In this post I outline the specific benefits, tips on how to sauna, and ways to get the most benefits out of heat bathing. The real benefit is -- How You Feel after you have a sauna, or steam session! Different Types of Sauna and Steam Rooms
The two main different kinds of saunas are: Traditional wood burning, or electric stove ones. These use rocks that get heated to the recommended temperature for the unit. Water is typically added to increase the heat intensity, and humidity, which increases the sweating process in the body. Far-infrared saunas (FIRS)uses light to create heat. They have been recommended for people with mobility problems and health issues that make it difficult for them to be in the high temperatures normally found in a sauna.Several studies have looked at using infrared saunas in the treatment of chronic health problems, such as high blood pressure, congestive heart failure, dementia and Alzheimer's disease, headache, type 2 diabetes and rheumatoid arthritis, and found some evidence of benefit. A review of studies found that the benefits of FIRS may possibly include:
A water-filled generator pumps steam into an enclosed space so there is moisture in the air when people are sitting in it. The temperature inside a steam room is generally between 110°F and 114°F with a humidity level of 100 percent.
Steam has all of the same benefits that will be discussed below.
It also is a recommended health treatment for those with respiratory ailments. It opens up the mucous membranes around the body, making someone breathe more deeply and easily.
It can also break up the congestion in the sinuses and lungs and therefore can be used to help treat colds, unblock sinuses, and aid breathing.
Aromatic steam rooms, using aromatherapy oils, such as eucalyptus, birch, or a range of scents can add to the health benefits of steam baths.
Read more here and here. What You Notice After Having Regular Saunas When you start doing sauna and steam regularly, you really notice that it helps release the stored up oxidative, and emotional stress (and toxins) that have been impacting how your central nervous system has been functioning (including sleep!). It is restorative, re-energizing, calming, and soothing, and a lot of other great things. Sauna and steam have been used by many different cultures for centuries for a range of heath and mental health benefits. High heat "bathing"contributes to good hygiene, detoxes and releases toxins being stored in our bodies. Heat baths also help us release, purify, de-stress, ground, and stabilize our central nervous system (CNS). Improved sleep regulation and quality are also notable benefits. Disclaimer:As with any type of practice, or new activity, its a good plan to check sauna, or steam use with your doctor, in case you might have any health concerns, or interactions due to conditions, or medications in use. People should also be cautious, and carefully test out how you react, or respond, to high heat from sauna and steam. Most people start slow, and build up their tolerance for the heat. Mental and Physical Health Benefits of Sauna and Steam Benefits to using heat bath sessions, include:
Improved blood circulation and cardiovascular health;
Cardio benefits: your heart has to pump harder to circulate your blood;
Decrease inflammation, muscle tension, pain, and stiffness;
Increases our bodies own antioxidants while decreasing "regular" and oxidative stress, and the impacts of this in the body;
Increases white blood cell production, improves immune system functioning, and reduces chances of catching a cold, or the flu;
Re-energize/gain more energy and improve mood and feelings of relaxation;
Sweat out and detox toxins, chemicals, and other impurities from our skin, and those stored in our body;
Improves sleep quality and regulation;
Promotes a clear complexion, and opens pores;
People who regularly use a sauna (at least four times a week for 20 minutes) have significantly lower risk of heart attack, stroke, and dementia;
Steam from steam rooms will moisturize and open the lungs a little more and hydrate the respiratory tract.
Helps recovery after work-outs in the gym, or other exercise.
Risks
People with certain health conditions, women who are pregnant, or people on certain medications may not be able to participate in high heat. Checking with your doctor prior to trying sauna, or even hot tubs is a good idea to be safe.
Dehydration and dizziness from the heat. This is why hydration is so important.
If you are in traditional fire, or electric saunas there will be very hot rocks, and a wood, or stone sauna unit present, so being careful is important.
Alcohol use is not advised before or after taking saunas.
The 8 Benefits of Using a Dry Sauna
Why You Need to be Using a Sauna: Top 7 Health Benefits
Hydrate - Drink water before, during and after sauna sessions.
Read and follow the rules if you are at a public sauna, or steam house.
Nude or Not? - Obviously, if you are in a public sauna, especially co-ed ones, being clothed is the norm (unless it isn't at that one. ;-). Personally, I think its better with the least amount of clothing to really give your body freedom, and exposure to the heat. It feels great. Its a really individual choice, and depends on who you might be sharing a sauna with.
Check out your heat tolerance for different levels in the sauna. The highest spots get the hottest, which might be too much for you. There is no right, or wrong -- just what works best for you.
Determine if the sauna you're using needs water thrown on the rocks to produce steam and humidity, which also gives a blast of heat, and intensifies the sweating. If you're in a public room, be considerate of others -- ask before doing adding water to the rocks, and/or follow posted signs in the sauna about this.
For the Love of all that is Holy, please don't talk in public saunas, or steam rooms!Caveat: Unless you and your companion are the only ones there, and stop if anyone comes in. People use public saunas because private ones are often too expensive. But they are still there to de-stress, and unwind -- in Silence (its golden!)!
Experiment with your best time in the sauna. People often start off slow, and build up tolerance. 15 minutes tends to be the recommended limit. Public ones often say 10 minutes.
Cool down between heat sessions with a jump in the snow, a shower, or a dip in a pool. Getting your core temperature down closes your pores, and triggers a reaction to increase your white blood cells, which brings all sorts of health benefits.
Return to the sauna - People will often do the heat-cool-heat-cool sequence 2-3 times for optimum benefits.
When done with the heat, a really good shower and scrub will leave you feeling calm, peaceful, relaxed and very clean.
Some people recommend a light meal afterwards. I have found I do get hungry sometimes afterwards, so I can see why.
More information here:
New to Sauna? These 6 Steps will Help You Enjoy the Experience. Sauna Times. Retrieved from: https://www.saunatimes.com/sauna-culture/sauna-how-to/6-easy-steps-that-help-those-new-to-sauna-enjoy-the-experience/.
Enhancing Benefits of Sauna and Steam with Meditation
Many sauna enthusiasts like to combine our sauna experience with meditation practices. There are many different forms of meditation you can do in the sauna, including:
Simply taking some deep, slow breathes, bring our awareness back to our breath when/if we get distracted by our thoughts.
Focusing our senses on our sensations in our bodies, where we feel certain tensions, or pain, and releasing this in a gentle, and loving way.
Using a mantra: Some people like to use 'Ohm' (the sound of the universe, the unifying sound that unites us all). Some people like a mantra using words of particular meaning to them.
Loving-kindness meditation is one where we meditate with love, kindness, and compassion for ourselves, and send this energy to others, to Gaia.
Prayer to one's deities, higher power, guru (spiritual teacher), or the Universe.
Create your own sauna rituals that suit you, and meet your needs -- for peace, calm, and to re-centre.
Use a meditation app such as Calm, or Headspace, starter ones.
Listen to soft, relaxing music, such as spa music, nature sounds, or sound healing, such as Tibetan, or other bowls.
Make sure to listen to your body’s reactions and stay mindful of what it tells you. Always make sure to stay hydrated.
Don’t eat too much before your sweat ritual
Be sure to wear comfortable clothing. With sauna, the looser, the better.
While in the sauna sit in an upright position with your back leaning against the wall.
Try to limit your time in the sauna to 15 minutes, set a timer to keep track of the time. Then take a break to cool down and hydrate.
Concentrate on your breathing, inhaling and exhaling using your mouth.
The Best Way to Cool Off and Best Exfoliants
“I pack snow in my hand like a snowball and rub it vigorously across my skin. There is no better product, and I’ve researched them all” explains Dr. Carol Henderson, Dermatologist.
If you happen to be in a place where there is snow, go for it use that to cool down between sauna sessions. This is what people would normally do to cool down between sauna sessions. Many of us don't have snow around, so a cold (or cool) shower is a must. After and couple of heat-cold-heat-cold sessions and your final shower you will never feel cleaner. If you want to get even more Next Level with the sauna experience, you might want to add birch whisk leaves to your routine. I have never felt as exhilarated, clean, or as energized before as when I use a birch whisk (bundles of branches) and gently whipped/massaged myself. Every pore in your body feels alive, especially after your final shower.
Birch (oak, and other trees) twigs bound together (called a vihta, or venik) contain flavenoids, giving it anti-inflammatory and anti-bacterial properties.
Birch contains ascorbic acid, also known as vitamin C. Vitamin C is a great natural exfoliant that brightens skin and reduces the appearance of scars and age spots.
It is traditional to wash your hair in the water in which the birch venik is soaked; it's believed doing so will prevent baldness.
The birch whisk widens the bronchus, which promotes ventilation of lungs and discharge of sputum.
It is especially beneficial for smokers and those suffering from asthma.
After leaving the hot room, grab a handful of snow and rub onto your skin. Don’t rush back into the hot room, but let the snow melt and tingle. Rub a bunch of snow into your hair, too. All over. Anywhere you can reach, rub snow over your body.
After your core temperature is completely back to normal (think bringing a hot radiator outside, it takes time to cool!), go back into the hot room for another round. You can finish your sauna session with another snow exfoliant or call it good.
Aromatherapy: Recommended Addition to Boost Therapeutic Benefits of Heat Sessions The Mayo Clinic reported:
"Some studies have shown that aromatherapy might have health benefits, including:
Relief from anxiety and depression
Improved quality of life, particularly for people with chronic health conditions
Improved sleep
Smaller studies suggest that aromatherapy with lavender oil may help:
Reduce pain for people with osteoarthritis of the knee
Improve quality of life for people with dementia
Reduce pain for people with kidney stones"
"Aromatherapy is thought to work by stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system — the part of the brain that controls emotions." Read more here:
Bauer, B.A. Mayo Clinic. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566.
Specific Aromatherapy Essential Oils for Sauna and Steam
There are specific aromatherapy essential oils, which enhance the therapeutic benefits of sauna, and steam, through their aromatic, herbal, and sensory contributions to stabilizing, or energizing our CNS. Different scents will activate and energize. Others will help us de-stress, feel more calm, and grounded. The top recommendations include:
Depending on how small, or big your town is, you may find sauna, or steam rooms by doing an internet search by your town's name, or a larger one nearby. Many local community and fitness centresmay have a sauna, or steam room, or both. They also often have a hot pool of some sort, which can also be beneficial for health. This is a more affordable option. Local spas, or private health, or fitness centresmay also offer sauna, or steam for a fee, or as part of membership benefits. Its definitely something to consider when looking at paying for a fitness membership in your local community. Ask bodywork, or other health care professionals you're working with if they know of places in your community to go for saunas, or steam rooms.
Oxidative Stress Medical Definition ofoxidative stress: physiological #stress on the body that is caused by the cumulative damage done by free radicals inadequately neutralized by #antioxidants and that is held to be associated with #aging. (Merriam-Webster). Robert Sapolsky on Stress (2011).
Robert Sapolsky: The Psychology of Stress. (2012).
How stress affects your body: Sharon Horesh Bergquist Ted Ed. (2015).
"Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.
When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells.
Sadly, chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer (1Trusted Source).
Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases."
