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management intervention for healthy individuals a systematic review Journal of Evidence |
Based Complementary and Alternative Medicine Gotink R A Chu P |
Busschbach J J Benson H Fricchione G L Hunink M G Standardised |
mindfulnessbased interventions in healthcare An overview of systematic reviews and |
metaanalyses of RCTs PLOS ONE e |
Foy MR Kim J J Shors T J Thompson R F Neurobiological foundations |
of stress In S Yehuda D Mostofsky Eds Nutrients stress and medical disorders |
Humana Press |
Liston C McEwen B S Casey B J Psychosocial stress reversibly disrupts |
prefrontal processing and attentional control Proceedings of the National Academy of Sciences |
Sapolsky R M Stress and plasticity in the limbic system |
Neurochemical Research |
Reser J E Chronic stress cortical plasticity and neuroecology |
Behavioral Processes |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Sapolsky R M The influence of social hierarchy on primate health Science |
Roozendaal B McEwen B S Chattarji S Stress memory and the amygdala |
Nature Reviews Neuroscience |
Cohen S JanickiDeverts D Miller G E Psychological stress and disease |
JAMA |
LeDoux J The emotional brain The mysterious underpinnings of emotional life |
Simon and Schuster |
Reser J Schizophrenia and phenotypic plasticity Schizophrenia may represent a |
predicitive adaptive response to severe environmental adversity that allows both bioenergetic |
thrift and a defensive behavioral strategy Medical Hypotheses Reser J E |
Chronic stress cortical plasticity and neuroecology Behavioral Processes |
Day J J Carelli R M The nucleus accumbens and Pavlovian reward learning |
Neuroscientist Martinowich K Lu B Interaction between BDNF and |
serotonin Role in mood disorders Neuropsychopharmacology |
Haglund M E M Nestadt P S Cooper N S Southwick S M Charney D S |
Psychobiological mechanisms of resilience Relevance to prevention and treatment of stress |
related psychopathology Development and Psychopathology Kandel E R |
Schwartz J H Jessell T M Principles of neural science th ed McGrawHill |
Dusek J A Otu H H Wohlhueter A L Bhasin M Zerbini L F Joseph M G Benson |
H Liebermann T A Genomic counterstress changes induced by the relaxation |
response PLoS One e |
Philippot P Gaetane C Blairy S Respiratory feedback in the generation of |
emotion Cognition and Emotion |
GoldmanRakic P S Cellular basis of working memory Neuron |
Seamans J K Robbins T W Dopamine modulation of the prefrontal cortex and |
cognitive function In K Neve Ed The Dopamine Receptors pp Humana Press |
Ecker B Ticic R Hulley L Unlocking the emotional brain Eliminating symptoms |
at their roots using memory reconsolidation Routledge |
Chapter Think Peacefully |
Hardt O Einarsson E O Nader K A bridge over troubled water |
Reconsolidation as a link between cognitive and neuroscientific memory research traditions |
Annual Review of Psychology |
Centonze D Siracusano A Calabresi P Bernardi G Removing pathogenic |
memories a neurobiology of psychotherapy Molecular Neurobiology |
Lieberman M D Inagaki T K Tabibnia G Crockette M J Subjective |
responses to emotional stimuli during labelling reappraisal and distraction Emotion |
Baikie K A Wilhelm K Emotional and physical health benefits of expressive |
writing Advances in Psychiatric Treatment |
Pennebaker J W Writing about emotional experiences as a therapeutic process |
Psychological Science |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Reprogram Facial Tension |
What is a face To answer this question we must also consider heads and brains The brain |
head and face are located together because we evolved from wormlike creatures As worms |
move through mud it is helpful for them to analyze new soil along the way The head and its |
various sensory organs are placed in the front of the animal to relay information about the |
immediate and impending environment This is why the mouth tongue nose eyes and ears |
are grouped so close together A face is a cluster of sensory organs and in mammals its |
appearance offers insight into intentions and wellbeing |
Fish amphibians and reptiles cannot make facial expressions and can only open and close |
their eyes nose and mouth Unlike mammals these animals do not have muscles that attach |
to the skin of the face Therefore their facial skin is immobile and essentially devoid of |
expression The facial muscles of mammals act as sphincters constricting the area they |
circumscribe eyes and mouth or as tractors pulling at their attachments cheeks brow chin |
These various muscles bring the faces of mammals to life allow communication and when |
contracted alter the animals outlook on its environment |
The facial muscles of mammals interact extensively with unconscious areas of the brain |
Many specialized neurological modules send output to andor receive input from the facial |
muscles These include the fear and grief systems and this is how stress is able to act asa |
puppeteer for our facial expressions When the facial muscles are chronically activated by |
negative emotions they undergo repetitive strain As we will see in this chapter the partial |
contraction of facial muscles has numerous harmful repercussions Most mammals have little |
awareness of their facial tension and like a puppet almost no capacity to exercise deliberate |
control over their facial muscles This chapter will focus on how to develop those capacities |
Illustration Facial muscles of A human B Chimpanzee C Macaque monkey D Mouse |
Refrain from Subliminal Grimacing and Frowning |
woke up one morning an hour before my alarm clock sounded realized was too roused to |
get back to sleep so practiced a few yoga poses and laid back down to meditate was doing |
so concertedly concentrating on abating my chaotic thinking patterns turned my attention to |
the recurring waves of negativism crashing on the shoreline of my consciousness was trying |
to methodically break them up by examining the sensations involved After several minutes |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
of this the turbulent waters in my mind went still It took me a minute to realize how was able |
to do this was slowly relaxing a lowgrade persistent grimace from my face that must have |
learned to ignore many years previously This grimace that afflicts all of us is subtle and barely |
perceptible in a mirror stayed in bed for a full hour trying to keep the contorted expression |
from repossessing me As soon as my mind wandered the tension around my eyes and nose |
would resurface and my contentious thoughts would return |
We are constantly bracing our facial musculature This causes repetitive strain trigger |
points muscle shortening and the development of stiff achy dormant muscles in the face |
Though this has not been thoroughly investigated scientifically imagine that the pain |
messages sent to our brains emotional centers from strained facial muscles are particularly |
tormenting Spend some time contemplating this and attempt to bring awareness to the feeling |
of grimacing |
Facial Exercise Observe Your Facial Wincing and Grimacing |
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