Emotional Intelligence

I often work with groups using lists. In movement therapy as well as psychotherapy, educational and process oriented groups lists are a great structure for groups to explore thoughts, and/or feelings. Here is a list that often comes up in groups ten suggestions about feelings.
1. Become emotionally literate. Label your feelings, rather than labeling people or situations.
Use three word sentences beginning with “I feel”.
Start labeling feelings; stop labeling people & situations Rough Road/Path photos
“I feel impatient.” vs “This is ridiculous.” I feel hurt and bitter”. vs. “You are an insensitive jerk.”
“I feel afraid.” vs. “You are driving like an idiot.”
2. Distinguish between thoughts and feelings.
Thoughts: I feel like…& I feel as if…. & I feel that
Feelings: I feel: (feeling word)
3. Take more responsibility for your feelings.
“I feel jealous.” vs. “You are making me jealous.”
Analyze your own feelings rather than the action or motives of other people. Let your feelings help you identify your unmet emotional needs.
4. Use your feelings to help make decisions
“How will I feel if I do this?” “How will I feel if I don’t?”
“How do I feel?” “What would help me feel better?”
Ask others “How do you feel?” and “What would help you feel better?”
5. Use feelings to set and achieve goals
– Set feeling goals. Think about how you want to feel or how you want others to feel. (your employees, your clients, your students, your children, your partner)
– Get feedback and track progress towards the feeling goals by periodically measuring feelings from 0-10. For example, ask clients, students, teenagers how much they feel respected from 0 to 10.
6. Feel energized, not angry.
Use what others call “anger” to help feel energized to take productive action.
7. Validate other people’s feelings.
Show empathy, understanding, and acceptance of other people’s feelings.
8. Use feelings to help show respect for others.
How will you feel if I do this? How will you feel if I don’t? Then listen and take their feelings into consideration.
9. Don’t advise, command, control, criticize, judge or lecture to others.
Instead, try to just listen with empathy and non-judgment.
10. Avoid people who invalidate you.
While this is not always possible, at least try to spend less time with them, or try not to let them have psychological power over you.

Creative Arts Therapists

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Creative Arts Therapists are human service professionals that help individuals, families, and groups improve their overall physical and mental catashealth. They apply the principles and techniques of each art form in an effort to improve communications, allow expression of feelings, improve coordination, and increase cognitive and social function. Creative arts therapists sometimes specialize in a single area such as dance and movement therapy, drama therapy, art therapy, music therapy, or poetry therapy. They begin by interviewing patients and consulting other health professional to determine the psychotherapeutic needs of the patient. They then develop and implement a customized creative arts therapy program. They observe patients and maintain accurate records so they can consult with the rest of the therapeutic team, which may include physicians, psychologists, psychiatrists, nurses, counselors, and teachers. Creative arts therapists work with a variety of patients including those with learning disorders, emotional problems, mental retardation, substance abuse/dependency, and physical disabilities. They may also be called upon to conduct scientific research and teach students and other professionals the latest therapeutic methods.

 

American Art Therapy Association

American Dance Therapy Association

American Music Therapy Association

National Association for Drama Therapy

blind me

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oh such liberating desire

release me from these bonds

which blind me from the sun

the brightness

‘the warmthsun-rays-hi

lifted from the stone

placed in a washing bowl

my fingers reach in – grasping

lifting dripping into my face

a brief respite from the dryness

the lonely sleep

your heart

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“When you begin to touch your heart or let your heart be touched, you begin to discover that it’s bottomless, that it doesn’t have any resolution, that this heart is huge, vast and limitless. You begin to discover how much warmth and gentleness is there, as well as how much space.” Pema Chodron

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meditation and concentration

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A study of students in California universities showed that those who practiced a bit of meditation in their personal lives performed better on tests. This applied to students who practice the art of Zen, as well as those who simply meditate for a few minutes before class.

The research, published in the journal Mindfulness, showed that meditation worked best for first year students, which led researchers to speculate that younger students tend to struggle with concentration more.f-541

Professor Robert Youmans, of George Mason University in Virginia, co-lead the study with University of Illinois doctoral student Jared Ramsburg. According to Professor Youmans:

“One difficulty for researchers who study meditation is that the supposed benefits of meditation do not always replicate across different studies or populations, and so we have been trying to figure out why. This data from this study suggest that meditation may help students who might have trouble paying attention or focusing. Sadly, freshmen classes probably contain more of these types of students than senior courses because student populations who have difficulty self-regulating are also more likely to leave the university.”

The researchers said that coaching students on proper meditation could improve academic results. Ramsburg’s own personal experiences inspired him to undertake the study (he is a Buddhist).

“I think that if mindfulness can improve mental clarity, focus and self-discipline, then it might be useful in a variety of settings and for a variety of goals.”

For anyone uncomfortable with meditation (even though it is not necessarily a religious practice), Ramsburg says that taking long walks in the morning before you start your day could inspire the same outcome.

“Basically, becoming just a little bit more mindful about yourself and your place in the world might have a very important, practical benefit – in this case, doing better in college.”

Speaking of Psychology: The neuroscience of creativity

Do you have to be intelligent to be creative? Can you learn to be more creative? In this episode, we speak with neuropsychologist Rex E. Jung, PhD, who studies intelligence, creativity and brain function. He discusses why – even if it sounds counterintuitive – intelligence and creativity may not have all that much in common.

Transcript of interview with Audrey and Rex Jung from the APA website.

Audrey Hamilton: Do you have to be intelligent to be creative? Can you really learn to be more creative? In this episode, we speak with one neuropsychologist who studies intelligence, creativity and brain function. He talks about why – even if it sounds counterintuitive – intelligence and creativity may not have all that much in common. I’m Audrey Hamilton and this is “Speaking of Psychology.”

Rex Jung is an assistant professor of neurosurgery at the University of New Mexico and a practicing clinical neuropsychologist in Albuquerque. He studies both brain disease and what the brain does well – a field of research known as positive neuroscience. His research is designed to relate behavioral measures, including intelligence, personality and creativity to brain function and structure. He has published research articles across a wide-range of topics including traumatic brain injury, lupus, schizophrenia, intelligence and creativity. Welcome, Dr. Jung.

Rex Jung: Thank you, Audrey.

Audrey Hamilton: Could you first of all explain neuroimaging and tell our listeners how it helps researchers understand how people think and act?

Rex Jung: Sure. So, neuroimaging is the tool that we use to measure the brain and there’s lots of different neuroimaging techniques. I use three main neuroimaging techniques – the first that I learned in graduate school was magnetic resonance microscopy, which sounds kind of complicated. But, it is a technique that basically looks at the chemicals in your brain. It’s in a standard MRI machine like you would go to get your knee scanned. But, using some sophisticated techniques you can look at certain chemicals in the brain. Some of those chemicals are very involved in important neuronal processes. And we’ve correlated those with behavior.

A different technique is called diffusion tensor imaging, which allows us to look at water movement in the brain. And this is important because there’s lots of tubes going through your brain like the wires that connect up your computer to the Internet. And these tubes, called axons, are connecting up different processing modules of your brain and those have to be healthy. So, we can look at the health of those axons, those myelinated axons, the fatty sheath like the insulation that surrounds those tubes.

The third technique that we use is just structural magnetic resonance imaging and that allows us to look at the processing modules of the brain – the cortical thickness – the computers that are on the surface of the brain and how much or little of that you have on the surface of the brain. Those are the three main techniques that I use. There’s functional imaging, fMRI, that most people have heard of where you’re looking a blood flow, as well. Those are ways that we measure brain structure and function and this gives us the ability to do scientific measures that then we can correlate to behavioral measures in psychology.

Audrey Hamilton: Does being highly creative mean you’re also more intelligent?

Rex Jung: Not necessarily. There’s a controversy about this in the psychological literature and some people have found correlations between creativity and intelligence. They’re usually pretty low, this association. And some people make a lot of that, this low association. But usually, because this association between creativity and intelligence is low, it means that you don’t necessarily have to be intelligent to be creative. So, I spent over a decade studying intelligence. It’s one of the reasons I started studying creativity because it seemed like something distinctly different and interesting than intelligence, which I have studied. I work with very highly intelligent people in academia and scientists and not all of them are creative. Why is that? If they do go together I would be working with all of the creative people in my city in Albuquerque, but that wasn’t the case so creativity seemed to be something different.

Audrey Hamilton: Can a person learn to become more creative or simply gain intelligence?

Rex Jung: There are some tools and techniques that can help people to be more creative. We’re starting to learn more about creativity and it’s one of the things that I’m excited about in terms of creativity is that there might be ways to increase your creative capacity.

Intelligence unfortunately seems to be much more under tight genetic control. The genetic correlates of intelligence are high, like .75. So, if you have twins – they’re going to be identical twins – their correlation of their intelligence with one another is going to be very, very high. So that implies that the genetic involvement of that capacity is under much more tight control than the environment would be.

With creativity, we don’t have that information and I’m hopeful that you can modulate or modify creative cognition much more than intelligence. There are studies out there that have shown increases in intelligence scores of two, maybe three points on a particular measure, which are not particularly high. But those are also controversial. Some have been replicated. Some haven’t been replicated. And we really don’t see that in terms of intelligence. With creativity, there’s a pitched effort to try to increase creativity scores on some of these measures and we’re seeing some good initial results and I’m very hopeful about that.

Audrey Hamilton: How does the way a person’s brain works and is structured influence how creative or intelligent he or she is?

Rex Jung: The research that we’ve done shows that the brain organization of intelligence and creativity are quite different. So, when you think about those measures that I talked about, those neuroimaging measures, the brain of someone who is intelligent – think of bigger, better, stronger, faster – all the measures are pointing to higher integrity of the brain of someone who has high intelligence. So, the cortical mantle is thicker, the white matter, the wires are more myelinated, the water can travel faster and in a coherent direction, you have more of these certain chemicals that I was talking about.

Audrey Hamilton: It’s beefed up.

Rex Jung: It’s beefed up, yes. So you can have a better organized brain.

With creativity, the story was different. In different regions of the brain, we were seeing weaker connections, thinner cortex and different levels of these same biochemicals. So, it was really clear from these studies that intelligence and creativity were different because we were seeing different pictures in the measures we were taking of the brain. But I tend to look at creativity and intelligence as two different kinds of reasoning. That creativity is kind of reasoning without all of the information present. So, call it abductive reasoning. But, you have hypothesis testing about how the world could work without all of the information present. So, you have to use abstraction and metaphor and stuff like that about this might look like this or this might be this way.

With intelligence, you’re using deductive reasoning, where it’s rule-based reasoning where a equals b and that’s the way it goes. You have a rule for how this relationship works. So, creativity and intelligence are probably different types of reasoning. Both are very adaptive, but they’re just different for different types of problems that you have to solve out in the world.

Audrey Hamilton: Is real creativity rare? How about genius?

Rex Jung: So, creativity is common and genius is a lot more rare than we would believe. The term genius gets thrown around a lot. But, I think genius is rare because that combination of brain organization where you have high fidelity, beefed up brain in certain regions and then kind of down regulated brain in other regions is really going to be kind of rare where that is present in the same brain. So, to have that back and forth between intelligence and creativity, the ability to do both of those reasoning processes well, where you can do first approximations, hypothesis testing, abstraction and then create a rule, a novel and useful rule out of nothing before is rare and that is true genius.

Audrey Hamilton: Well great. Thank you so much for joining us, Dr. Jung. It’s been very, very interesting.

Rex Jung: Great. Thank you, Audrey.

Passage of Strange Quark Matter Through the Earth

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earthieI read this article a few years ago and it keeps popping up. From the SMU News, Southern Methodist University in Dallas Texas, USA.

DALLAS (SMUNews) — Researchers from Southern Methodist University have described two seismic events that they believe may offer the first evidence of a previously undetected form of matter passing through the earth.

This form of matter — known as “strange quark matter” — is so dense that a ton-sized nugget would be about the size of a red blood cell. Physicists have suspected since 1984 that this very heavy form of matter might exist, but no one has yet found evidence of it.

In 1984, Harvard physicist and Nobel Laureate Sheldon L. Glashow suggested that one way such matter might be found would be if a physicist teamed up with a seismologist to search for traces of the matter that might have passed through the earth at supersonic speed. In 1993, SMU physicist Vidgor Teplitz asked Eugene Herrin, a seismologist in the Department of Geological Sciences in SMU’s Dedman College, to collaborate with him on the project. The two were assisted by David Anderson, a senior systems analyst in the Department of Geological Sciences, and Ileana Tibuleac, then a Ph.D. student in the Department of Geological Sciences.

In a paper submitted to the Bulletin of the Seismological Society of America and published online at http://xxx.lanl.gov/ (subject area: astrophysics), the SMU researchers describe how they found evidence of strange quark matter by searching through more than a million records of seismic events collected by the U.S. Geological Survey from 1990 to 1993 that were not associated with traditional seismic events such as earthquakes. These records of so-called “unassociated events” were collected from seismic stations set up around the world to monitor earthquakes and nuclear testing.

In a paper previously published in 1995 (available online at http://cornell.mirror.aps.org/abstract/PRD/v53/i12/p6762_1), Herrin and Teplitz had determined that it would be feasible to search for seismic events that might indicate passage of strange quark matter (also known as nuclearites) through the earth because such events would have a distinct seismic signal — a straight line. This would be caused by the large ratio of speed to the speed of sound in the earth. Herrin estimates that strange quark matter might pass through the earth at 250 miles per second, 40 times the speed of seismic waves. The team also determined that the minimum requirement for detection of a nuclearite would be detection of its signal by seven monitoring stations.

In their new paper, the SMU researchers describe two seismic events with the linear pattern they were looking for. One event occurred on Oct. 22, 1993, when something entered the Earth off Antarctica and left it south of India .73 of a second later. The other occurred on Nov. 24, 1993, when an object entered south of Australia and exited the Earth near Antarctica .15 of a second later. The first event was recorded at seven monitoring stations in India, Australia, Bolivia and Turkey, and the second event was recorded at nine monitoring stations in Australia and Bolivia.

“We can’t prove that this was strange quark matter, but that is the only explanation that has been offered so far,” Herrin said.

The SMU team is now trying to determine where the heavy quark matter may have come from. In April 2002, two different teams of scientists reported that they had identified collapsed stars that might be composed of ultradense strange quark matter. Scientists believe that chunks of strange quark matter might be created when stars made of strange quark matter collide.

Unfortunately, Herrin notes, seismologists may not be able to find any more events that suggest the passage of strange quark matter through the Earth. In 1993 the U.S. Geological Survey stopped collecting data from “unassociated events” such as those that the SMU team used in its research.


Related materials:

5 steps to get you motivated to Exercise

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You know you should do it. And you know why: Exercising — simply put, moving instead of sitting — is critical for safeguarding your health and setting a good example for your kids. So why does it seem so hard to get yourself moving?

The truth is: You can. But knowing how and why to exercise isn’t enough. You need to develop the right mind-set to get and stay motivated.

“Change is hard!” says certified health behavior coach Shelly Hoefs, fitness supervisor at the Mutch Women’s Center for Health Enrichment in Sioux Falls, S.D. “When we try to start exercising, we think of all the excuses for not doing it and all the things that have gotten in the way before. Getting fit starts to seem overwhelming. And that makes it feel stressful. Before long, we don’t want to do it anymore.”

Here are five steps to get you moving in the right direction — and keep you going.

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  1. Find Personal Motivation to Exercise

What you need to get you up off the couch is a reason that’s important to you. At first, that may be some external factor, says Cal Hanson, director of the Sanford Wellness Center in Sioux Falls, S.D. It could be a number on the scale that surprises you or your doctor’s recommendation that you need to move more to stay healthy.

There are all kinds of benefits to getting fit. Which matters most to you? Something as simple as taking a walk after dinner every night helps to:

  • control your weight
  • strengthen your bones
  • enhance your muscles
  • reduce your risk for heart disease, type 2 diabetes, and some types of cancer

Plus, by becoming active, you’re being a good role model for your children.

These benefits may get you started, but they may not cut it when it comes to keeping you moving day after day, Hanson says. To keep up your motivation to exercise over time, you also need to find your internal motivators. Maybe taking a yoga class leaves you feeling more energized or less stressed. Maybe a run or walk every day helps you let go of stress. Hanson says these are the kind of rewards that are meaningful to you on a personal level and that can help keep you motivated.

 

  1. Set Realistic Goals to Get Fit

CDC guidelines call for adults to do 2 1/2 hours of moderate-intensity aerobic exercise a week. That’s a 30-minute walk five days a week. If you kick it up a notch — jogging or running, for example – it can be 15 minutes a day, five days a week.

You can aim for these exercise guidelines, but don’t try to meet them at the start. “People lose their motivation to exercise when they try to do too much too soon,” says Hanson.

So instead of walking for 30 minutes a day right off the bat, start out doing 15 minutes a day, two or three days a week.

Set weekly goals, gradually adding more time and intensity. At the end of each week, take a look at how you did. If you reached your goal, celebrate! “And if you didn’t reach your goal,” Hanson says, “think about what went wrong and how you’re going to respond differently next time.”

 

  1. Stop Thinking of It as Exercise — Do Something You Enjoy

You don’t have to go to the gym to get a good workout. It’s all about moving more — however you do it. For some people, going to the gym provides structure that helps them focus and a sense of accomplishment when they’re done. For others, it’s a chore — one they wind up avoiding as often as they can.

What else can you do? Almost anything that gets you — and your family — moving:

  • Walk the dog, or walk a neighbor’s dog. They’ll be grateful for the help!
  • Have dance contests with the kids instead of watching TV.
  • Go to the park and play hide-and-seek.
  • Shoot hoops with the kids.
  • Walk or bike to the store instead of driving, or park far away from the entrance.
  • Get off the train a stop early and walk the rest of the way to your office.

If you think about it, you’re surrounded by opportunities to get more active. Find the ones that you get excited about. You’re more likely to keep doing them if you’re having fun.

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  1. Plan How to Fit Exercise Into a Hectic Schedule

For busy parents, a major obstacle to getting fit is lack of time. If you wait for time to open up, chances are you won’t be able to squeeze in a walk or a dance class very often. To avoid getting sidetracked by the daily demands of life, try these tips:

  • “Sit down with your schedule and really carve out blocks of time,” says psychologist Susan Bartell, PsyD, author of  Susan’s Fit and Fun Family Action Plan.Put it in your calendar like any other appointment.
  • Add physical activity to things you already do. For example, pedal a stationary bike while reading or watching TV. Or take a walk with a friend to catch up instead of calling each other on the phone.
  • Plan activities you can do with your kids, such as going for bike rides or skating. Not only will you find more time for fitness, you’ll help inspire your kids to move more.

If you plan ahead for potholes on the road to fitness, you’re more likely to stay on course, Bartell says. “When you think through solutions to problems in advance, you’re less likely to give up when a pothole comes along.”

 

  1. Bounce Back from Setbacks

You’ve set a reasonable fitness goal. You’ve prepared for potential problems. Yet somehow you still didn’t make it to the gym today as you had planned. Don’t let that be your downfall.

“For many people, this is a slippery slope,” Hanson says. “It reminds them of times when they failed before, and they begin to think of themselves as exercise failures.”

When this happens, it’s time for an attitude adjustment so you don’t completely lose your motivation to exercise. If you miss the gym on Monday, that doesn’t mean your whole week is shot, Hanson says. It simply means you need to hit the gym on Tuesday or take the dog for an extra-long walk tonight.

Knowing how to exercise isn’t just a matter of learning how to use your body to hold a yoga pose or swing a racquet. It also involves learning how to use your mind to propel yourself into action and stick with a fitness routine.

“Start thinking of yourself as someone who exercises,” says Hoefs. “Eventually, that will become your identity”.

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Observing thoughts

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In mindfulness, you learn to see thoughts as just thoughts rather than as facts or situations you must react to. Thoughts commonly come and go in the mind, and if you treat all thoughts as true and assign them all the same level of importance, you’re more prone to feel down in the midst of negative or self-judgmental thoughts and highly elated in the midst of positive thoughts. This rollercoaster ride of emotions and energy often seems to trace the same path as bipolar disorder’s ups and downs.
By practicing mindfulness, you notice that both types of thoughts are just thoughts, and you don’t need to react to them or even give them your full attention. After all, thoughts arise merely out of your perception of reality or are borne out of your own thought process. You’re not required to give them the full status of being true. Mindfulness involves watching thoughts and stepping back from them – like watching clouds passing through the sky. This enables you to become a disinterested observer, and thoughts lose some of their control over your emotions.less_stress_by_antre.jpg

Switching modes of mind

Mindfulness also emphasizes learning to switch modes of mind. Normally you operate in “doing mode,” which is all about setting goals and trying to achieve them. Many people get stuck in this mode and never realize they have the option of shifting to “being mode,” which is all about allowing and accepting things just as they are, rather than working hard to change them.
Being mode is particularly helpful in the realm of emotions. If you’re feeling sad and don’t accept it, you can end up fighting to change the experience. This can lead to a deeper feeling of sadness and trigger a negative thought cycle. By being with the experience and mindfully accepting the emotion, you allow the feeling to dissipate in its own time.
Mindfulness looks like a potentially effective way of managing bipolar disorder, especially the depressive pole, which may be the most difficult to treat with medication alone. Mindfulness exercises and meditations are useful for people with bipolar disorder (manic depression) because mindfulness:f-516

  • Decreases the relapse rate for depression.
  • Reduces stress and anxiety, which contribute significantly to the onset of both mania and depression and may worsen the course of the illness.
  • Improves a person’s ability to manage thoughts and feelings and increases awareness of the way the person tends to internalize external stimuli.

Mindfulness exercises include guided body scan meditation, mindful walking, mindfulness of breath, and mindfulness of thoughts and feelings.

Children of the Holocaust

Following the end of the World War Two, the BBC began a series of special radio appeals on behalf of a group of children who had survived the Holocaust but were now stranded as orphans in post-war Europe. A recording of one of these moving broadcasts still exists in the BBC archives. Seventy years on, Alex Last set out to find out what had happened to the 12 children named in this recording. They had been in many camps, including Auschwitz, Muhldorf, Kauferng, Theresienstadt, Belsen, and Dachau, and the modern-day search took him to Germany, Israel and the United States.
Five of the Holocaust survivors are still alive today, and four of them were well enough to speak to Alex, who was able to piece together their stories of courage and humanity. http://www.bbc.co.uk/programmes/p02qh7v5

Science proves that you love your dog like a baby

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Interesting article about pets and how humans react/respond to them. From the abstract:

Neural substrates underlying the human-pet relationship are largely unknown. We examined fMRI brain activation patterns as mothers viewed images of their own child and dog and an unfamiliar child and dog. There was a common network of brain regions involved in emotion, reward, affiliation, visual processing and social cognition when mothers viewed images of both their child and dog. Viewing images of their child resulted in brain

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activity in the midbrain (ventral tegmental area/substantia nigra involved in reward/affiliation), while a more posterior cortical brain activation pattern involving fusiform gyrus (visual processing of faces and social cognition) characterized a mother’s response to her dog. Mothers also rated images of their child and dog as eliciting similar levels of excitement (arousal) and pleasantness (valence), although the difference in the own vs. unfamiliar child comparison was larger than the own vs. unfamiliar dog comparison for arousal. Valence ratings of their dog were also positively correlated with ratings of the attachment to their dog. Although there are similarities in the perceived emotional experience and brain function associated with the mother-child and mother-dog bond, there are also key differences that may reflect variance in the evolutionary course and function of these relationships.

Stoeckel LE, Palley LS, Gollub RL, Niemi SM, Evins AE (2014) Patterns of Brain Activation when Mothers View Their Own Child and Dog: An fMRI Study. PLoS ONE 9(10): e107205. doi:10.1371/journal.pone.0107205

http://www.plosone.org/article/info%253Adoi%252F10.1371%252Fjournal.pone.0107205

Wounding and healing

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“Wounding and healing are not opposites. They’re part of the same thing. It is our wounds that enable us to be compassionate with the wounds of others. It is our limitations that make us kind to the limitations of other people. It is our loneliness that helps us to find other people or to even know they’re alone with an illness. I think I have served people perfectly with parts of myself I used to be ashamed of. ” Rachel Naomi Remen

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