Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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2440 M Street, NW
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MBSR, Week 8: What Do You Get from Practicing Mindfulness?

By Lynne Gots, posted on June 2nd, 2014.

Our MBSR class wrapped up a few days ago. We spent the last session reflecting on where we were when we started and where we are now after eight weeks of intensive mindfulness training.

It’s very hard to quantify the benefits of a consistent mindfulness practice (although brain imaging studies are attempting to do so). In our group, participants talked of feeling more patient, handling difficult situations more effectively, communicating more clearly, and recognizing physical responses to stress earlier. But these qualitative experiences are hard to measure.

I’ve noticed a subtle improvement in my ability to concentrate, sustain attention, and maintain an even emotional keel. Nothing dramatic, but enough to make me curious about what might develop over time and to keep me plugging away at it. Daily meditation doesn’t bring me bliss or elevate me to a higher plane of consciousness. More often than not, I have to push myself to do it. Sometimes it’s boring. Just sitting and doing nothing frequently makes me wonder if my time would be better spent in a more obviously productive endeavor, like weeding the garden or writing a blog post. But I’ve continued to maintain my streak (272 days and counting) because a growing body of research touts the merits of meditation.

So what has mindfulness done for me?

Well, I’m pretty sure it’s making my manicures last longer. I’m serious. I used to be able to keep my nails polished for a day, maybe two at the most. I’d see a chip and would be unable to resist peeling it off until every nail would be ruined. But since I started meditating, my manicures stay intact for a week.

There’s actually some evidence basis for my observation. Mindfulness is being used as a component of treatments for body-focused repetitive behaviors, such as trichotillomania, nail biting, and skin picking, to develop impulse control. So it might be helping me resist the urge to pick at my nail polish.

My manicures also may be lasting because I’m actually waiting for the polish to harden. I used to feel so antsy while my nails were drying that I’d leave the salon after a few minutes, reach into my purse for my keys, and mar the finish before I even got into my car to drive home. Now I take the opportunity to practice observing my breath while I wait, sometimes for as long as half an hour.

And one other mindfulness lesson may be helping preserve my nails: the acceptance of imperfection. In my premeditation days, I’d see a slight chip and not be able to stand it. But now I can notice the flaw, cover it up with a topcoat to keep it from getting bigger, and let it be.

You may think the grooming improvements I’ve reaped from practicing mindfulness are trivial. After all, a long-lasting manicure hardly qualifies as a major quality-of-life booster. But if you consider the value of learning how to wait patiently, resist impulses, and accept what isn’t perfect, you might agree it’s much more significant than it seems.

Fellow MBSR classmates:  What has practicing mindfulness done for you? I’d love to post your comments.

 

 




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Mindfulness-Based Stress Reduction, Weeks 3 and 4: Everyday Pleasures and Pains

By Lynne Gots, posted on May 4th, 2014.

Formal meditation is only one part of mindfulness training. If you want to become more aware and present during the ordinary moments of life, you have to practice noticing.

Our assignment in the third week of MBSR was to keep a daily log of pleasant events, noting our physical sensations, feelings, and thoughts. We also paid attention to how we were “relating” to each experience. Were we pushing it away or hurrying through it? Holding onto it? Or just “being with” it—that is, staying in the moment and observing, not judging.

Most of us rush through our days oblivious to our moment-to-moment experience. When you start looking, you might discover, as I did, how many opportunities for pleasure slip by.

My week of recording pleasant experiences was perfectly ordinary. I wasn’t on vacation in an exotic locale. There were no birthdays to celebrate or parties to attend. I drove to work every day on the Beltway. I came home after work and cooked dinner. I packed lunch for the next day. I paid bills, booked dental appointments, scheduled household repairs, and vacuumed up the dirt the dogs tracked onto the living room rug.  Sometimes the weather was dreary and unseasonably cold.

But I was able to discover pleasure in small, everyday events. I enjoyed drinking my coffee on Saturday morning, noticing the aroma of the freshly ground beans and feeling content to have some time to myself. I relished my Sunday ritual of completing the NY Times Crossword (in ink), feeling focused, engaged, and proud to be continuing my father’s tradition. I took in the bright yellow forsythia when I walked out onto the deck one day before work and appreciated the coming of spring. I even observed, while sitting in traffic one morning on the route taking me into the city, the sun glistening on the Potomac, the rowers gliding through the water in their skulls, and the greenery budding on either side of the road. Not a bad way to start the day.

The following week’s home practice was to observe unpleasant experiences in the same way, recording physical sensations, thoughts, and feelings, as well as how we related to the events. Not surprisingly, the predominant way of relating to unpleasant events is to push them away.

But here’s where it gets tricky. If you want to cultivate mindfulness and acceptance—attitudes helpful in dealing with pain, stress, and other aversive emotional and physical states—you need to allow yourself to “be with” the unpleasant experiences rather than avoiding them, bracing yourself against them, or actively pushing them away.

Why, you might ask, would you want to let yourself feel bad? Because, counterintuitive as it might seem, allowing the full range of internal reactions to unfold and observing them without piling on the negative interpretations we usually make can lessen the distress.

My unpleasant events for the week were mundane. They mostly involved driving:  sitting in rush hour traffic on the way to work when I was running late, having the driver next to me speed up and cut me off when I was trying to merge into his lane, seeing another car beat me to the parking space I’d had my eye on.

So I noticed my chest tightening and my jaw clenching.  My hand balled into a fist and pounded on the steering wheel.  I heard myself cursing out loud once or twice. And I tried just to observe.

I can’t say I ever achieved a total Zen state of calm during my commute. But practicing being mindful made the experience a little more interesting and maybe even a touch less frustrating.

In my next dispatch from the mindfulness front, I’ll talk about another challenge: how to keep up with all the mindfulness exercises.

 




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Seasonal Affective Disorder Is Nothing to Ho, Ho, Ho About

By Lynne Gots, posted on December 16th, 2013.

It’s that time of year again. No, I don’t mean the holidays, although their approach certainly can make you want to crawl into a dark cave to escape the strains of White Christmas and the twinkling lights reminding you of how behind you are with your preparations.

I’m talking about the winter blues.

Lots of us go to work before sunrise, sit all day in a windowless office, and drive home after sunset, never seeing daylight. The hours of prolonged darkness can wear on you and even—for those individuals whose biological clocks make them susceptible—cause what’s known as SAD (Seasonal Affective Disorder). It most commonly occurs in late fall and early winter and diminishes as the days grow longer, but SAD also can affect some people in spring and summer, causing agitation and anxiety rather than the lethargy typical of winter SAD.

Symptoms of winter SAD, like other forms of depression, include a loss of interest in normally pleasurable activities, irritability, withdrawal, lowered motivation and drive, changes in appetite (either overeating and carbohydrate cravings or loss of appetite) and sleep patterns (either excessive sleeping or insomnia), muscle tension and pain, feelings of heaviness in the limbs, lack of energy, poor concentration, and negative thinking.

Winter SAD is most prevalent at Northern latitudes and among women. Its causes are still speculative, with hypotheses suggesting imbalances in melatonin, circadian rhythms, and serotonin.

As with all neurobiological conditions, brain chemistry may make the symptoms unavoidable. But how we respond—our behavior and thoughts—can mitigate the distress we experience.

For instance, if you focus on how tired you feel in the morning, you’re likely to pull the covers over your head and give into the urge to hibernate. But if you can manage instead to drag yourself out of bed and take a brisk walk outside, you’ll feel more energetic and motivated for the rest of the day.

One of the best antidotes to a depressed mood is to engage in a variety of pleasant or competence-inspiring activities. Go out for a leisurely meal with friends or family, or stay in and cook one to share. Play with a pet. Get some exercise. Learn a new language. Practice a musical instrument. Listen to music. Solve a crossword puzzle. Knit a sweater. Peruse Pinterest or Houzz to get ideas for a redecorating project. Clean out a closet. Visit a museum. Go to a movie or play. You may need to adjust your activities to accommodate the weather, but you can still find plenty to occupy you.

Modifiying your attitude is another way to boost your mood. Instead of focusing on the shortened days and punishing wind chills, find enjoyment in a steamy mug of hot chocolate or a crackling fire. Try to accept the moment instead of wishing for it to be different.

Maybe as a consequence of my regular mindfulness meditation practice (which helps cultivate acceptance), I haven’t dreaded the advent of winter as much this year  as in the past. But I do sometimes catch myself slipping into old thinking habits, as I did one day at my last CSA pickup of the season. Inundated with apples, I felt the negative thoughts starting to build:  “I don’t like apples very much. I wish it were still summer. I want peaches. I’m sick of apples. I want watermelon.”

You don’t need to sell me on the merits of an apple a day. But it wouldn’t be my snack of choice, except as an occasional vehicle for peanut butter. On the other hand, apples in dessert form—gussied up with cinnamon and nutmeg, topped with a crust or a crumble, and served with a scoop of vanilla bean ice cream—are an entirely different story. So I decided to adjust my attitude and stop complaining.

You know the old saw about what to do when life gives you lemons? Well, the season was giving me apples.

So I made apple pies.




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This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

Contact Dr. Gots

202-331-1566

2440 M Street, NW
Suite 710
Washington, DC 20037

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If you don't receive a response to an email from Dr. Gots in 48 hours, please call the office and leave a voicemail message.

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