A Surprisingly Powerful Tool: Eye Movement Desensitization & Reprocessing
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Eye Movement Desensitization & Reprocessing (EMDR)
What skeletons are in your closet? As life goes on, most of accumulate bad experiences as well as good ones, to a greater or lesser degree. From clear cases of classic PTSD, to the widely underexamined many-headed beast that is C-PTSD*, our past does affect our present. Is there, then, any chance for our future being different?
*PTSD is typically associated with military veterans, for example, or sexual assault survivors. There was a clear, indisputable, Bad Thing™ that was experienced, and it left a psychological scar. When something happens to remind us of that—say, there are fireworks, or somebody touches us a certain way—it’ll trigger an immediate strong response of some kind.
These days the word “triggered” has been popularly misappropriated to mean any adverse emotional reaction, often to something trivial.
But, not all trauma is so clear. If PTSD refers to the result of that one time you were smashed with a sledgehammer, C-PTSD (Complex PTSD) refers to the result of having been hit with a rolled-up newspaper every few days for fifteen years, say.
This might have been…
- childhood emotional neglect
- a parent with a hair-trigger temper
- bullying at school
- extended financial hardship as a young adult
- “just” being told or shown all too often that your best was never good enough
- the persistent threat (real or imagined) of doom of some kind
- the often-reinforced idea that you might lose everything at any moment
If you’re reading this list and thinking “that’s just life though”, you might be in the estimated 1 in 5 people with (often undiagnosed) C-PTSD.
For more on C-PTSD, see our previous main feature:
So, what does eye movement have to do with this?
Eye Movement Desensitization & Reprocessing (EMDR) is a therapeutic technique whereby a traumatic experience (however small or large; it could be the memory of that one time you said something very regrettable, or it could be some horror we couldn’t describe here) is recalled, and then “detoothed” by doing a bit of neurological jiggery-pokery.
How the neurological jiggery-pokery works:
By engaging the brain in what’s called bilateral stimulation (which can be achieved in various ways, but a common one is moving the eyes rapidly from side to side, hence the name), the event can be re-processed, in much the same way that we do when dreaming, and relegated safely to the past.
This doesn’t mean you’ll forget the event; you’d need to do different exercises for that.
See also our previous main feature:
The Dark Side Of Memory (And How To Make Your Life Better)
That’s not the only aspect of EMDR, though…
EMDR is not just about recalling traumatic events while moving your eyes from side-to-side. What an easy fix that would be! There’s a little more to it.
The process also involves (ideally with the help of a trained professional) examining what other memories, thoughts, feelings, come to mind while doing that. Sometimes, a response we have today associated with, for example, a feeling of helplessness, or rage in conflict, or shame, or anything really, can be connected to previous instances of feeling the same thing. And, each of those events will reinforce—and be reinforced by—the others.
An example of this could be an adult who struggles with substance abuse (perhaps alcohol, say), using it as a crutch to avoid feelings of [insert static here; we don’t know what the feelings are because they’re being avoided], that were first created by, and gradually snowballed from, some adverse reaction to something they did long ago as a child, then reinforced at various times later in life, until finally this adult doesn’t know what to do, but they do know they must hide it at all costs, or suffer the adverse reaction again. Which obviously isn’t a way to actually overcome anything.
EMDR, therefore, seeks to not just “detooth” a singular traumatic memory, but rather, render harmless the whole thread of memories.
Needless to say, this kind of therapy can be quite an emotionally taxing experience, so again, we recommend trying it only under the guidance of a professional.
Is this an evidence-based approach?
Yes! It’s not without its controversy, but that’s how it is in the dog-eat-dog world of academia in general and perhaps psychotherapy in particular. To give a note to some of why it has some controversy, here’s a great freely-available paper that presents “both sides” (it’s more than two sides, really); the premises and claims, the criticisms, and explanations for why the criticisms aren’t necessarily actually problems—all by a wide variety of independent research teams:
Research on Eye Movement Desensitization & Reprocessing (EMDR) as a Treatment for PTSD
To give an idea of the breadth of applications for EMDR, and the evidence of the effectiveness of same, here are a few additional studies/reviews (there are many):
- An Eye Movement Desensitization and Reprocessing (EMDR) Group Intervention for Syrian Refugees With Post-traumatic Stress Symptoms: Results of a Randomized Controlled Trial
- Cognitive Behavioral Therapy vs. Eye Movement Desensitization and Reprocessing for Treating Panic Disorder: A Randomized Controlled Trial
- Eye movement desensitization and reprocessing (EMDR) therapy in the treatment of depression: a matched pairs study in an inpatient setting
- Emergency room intervention to prevent post concussion-like symptoms and post-traumatic stress disorder. A pilot randomized controlled study of a brief eye movement desensitization and reprocessing intervention versus reassurance or usual care
As for what the American Psychiatric Association says about it:
❝After assessing the 120 outcome studies pertaining to the focus areas, we conclude that for two of the areas (i.e., PTSD in children and adolescents and EMDR early interventions research) the strength of the evidence is rated at the highest level, whereas the other areas obtain the second highest level.❞
Source: The current status of EMDR therapy, specific target areas, and goals for the future
Want to learn more?
To learn a lot more than we could include here, check out the APA’s treatment guidelines (they are written in a fashion that is very accessible to a layperson):
APA | Eye Movement Desensitization and Reprocessing (EMDR) Therapy
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Slow-Cooker Moroccan Tagine
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Tagine (طاجين) (tā-jīn) is a traditional dish named after, well, the traditional dish that it’s cooked in. Here’s an example tagine pot on Amazon. It’s a very nifty bit of kit, and while it’s often used for cooking over charcoal, one of its features is that if you have a hot sunny day, you can just leave it out in the sun and it will cook the contents nicely. Today though, we’re going to assume you don’t have one of these, and are going to give instructions for cooking a tagine-style dish with a slow cooker, which we’re going to assume you do have.
You will need
- 2 large red onions, finely chopped
- 2 large red peppers, cut into 1″ chunks
- 2 large zucchini, cut into ½” chunks
- 1 large eggplant, cut into ½” chunks
- 3 cups tomato passata
- 2 cups cooked chickpeas
- 16 pitted Medjool dates, chopped
- ½ bulb garlic, finely chopped
- 1 tbsp ras el-hanout
- A little extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Let your slow cooker heat up while you chop the things that need chopping
2) Add a splash of olive oil to the slow cooker; ensure the base is coated and there’s a little oil spare in there too; a thin coat to the base plus a couple of tbsp should do it nicely.
3) Add the onions and garlic, and leave for an hour.
4) Add the passata, dates, ras el-hanout, stir it and leave for an hour.
5) Add the chickpeas, peppers, and eggplant; stir it and leave for an hour.
6) Add the zucchini, stir it and leave for an hour.
7) Serve—it goes great with its traditional pairing of wholegrain couscous, but if you prefer, you can use our tasty versatile rice. In broader culinary terms, serving it with any carb is fine.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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Neurotransmitter Cheatsheet
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Which Neurotransmitter?
There are a lot of neurotransmitters that are important for good mental health (and, by way of knock-on effects, physical health).
However, when pop-science headlines refer to them as “feel-good chemicals” (yes but which one?!) or “the love molecule” (yes but which one?!) or other such vague names when referring to a specific neurotransmitter, it’s easy to get them mixed up.
So today we’re going to do a little disambiguation of some of the main mood-related neurotransmitters (there are many more, but we only have so much room), and what things we can do to help manage them.
Dopamine
This one predominantly regulates reward responses, though it’s also necessary for critical path analysis (e.g. planning), language faculties, and motor functions. It makes us feel happy, motivated, and awake.
To have more:
- eat foods that are rich in dopamine or its precursors such as tyrosine (bananas and almonds are great)
- do things that you find rewarding
Downsides: is instrumental in most addictions, and also too much can result in psychosis. For most people, that level of “too much” isn’t obtainable due to the homeostatic system, however.
See also: Rebalancing Dopamine (Without “Dopamine Fasting”)
Serotonin
This one predominantly helps regulate our circadian rhythm. It also makes us feel happy, calm, and awake.
To have more:
- get more sunlight, or if the light must be artificial, then (ideally) full-spectrum light, or (if it’s what’s available) blue light
- spend time in nature; we are hardwired to feel happy in the environments in which we evolved, which for most of human history was large open grassy expanses with occasional trees (however, for modern purposes, a park or appropriate garden will suffice).
Downsides: this is what keeps us awake at night if we had too much light before bed, and also too much serotonin can result in (potentially fatal) serotonin syndrome. Most people can’t get that much serotonin due to our homeostatic system, but some drugs can force it upon us.
See also: Seasonal Affective Disorder Strategies
Oxytocin
This one predominantly helps us connect to others on an emotional level. It also makes us feel happy, calm, and relaxed.
To have more:
- hug a loved one (or even just think about doing so, if they’re not available)
- look at pictures/videos of cute puppies, kittens, and the like—this triggers a similar response
Downsides: negligible. Socially speaking, it can cause us to drop our guard, most for most people most of the time, this is not a problem. It can also reduce sexual desire—it’s in large part responsible for the peaceful lulled state post-orgasm. It’s not responsible for the sleepiness in men though; that’s mostly prolactin.
See also: Only One Kind Of Relationship Promotes Longevity This Much!
Adrenaline
This one predominantly affects our sympathetic nervous system; it elevates heart rate, blood pressure, and other similar functions. It makes us feel alert, ready for action, and energized.
To have more:
- listen to a “power anthem” piece of music. What it is can depend on your musical tastes; whatever gets you riled up in an empowering way.
- engage in something competitive that you feel strongly about while doing it—or by the same mechanism, a solitary activity where the stakes feel high even if it’s actually quite safe (e.g. watching a thriller or a horror movie, if that’s your thing).
Downsides: its effects are not sustainable, and (in cases of chronic stress) the body will try to sustain them anyway, which has a deleterious effect. Because adrenaline and cortisol are closely linked, chronically high adrenal action will tend to mean chronically high cortisol also.
See also: Lower Your Cortisol! (Here’s Why & How)
Some final words
You’ll notice that in none of the “how to have more” did we mention drugs. That’s because:
- a drug-free approach is generally the best thing to try first, at the very least
- there are simply a lot of drugs to affect each one (or more), and talking about them would require talking about each drug in some detail.
However, the following may be of interest for some readers:
Antidepressants: Personalization Is Key!
Take care!
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What’s the difference between a psychopath and a sociopath? Less than you might think
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Articles about badly behaved people and how to spot them are common. You don’t have to Google or scroll too much to find headlines such as 7 signs your boss is a psychopath or How to avoid the sociopath next door.
You’ll often see the terms psychopath and sociopath used somewhat interchangeably. That applies to perhaps the most famous badly behaved fictional character of all – Hannibal Lecter, the cannibal serial killer from The Silence of the Lambs.
In the book on which the movie is based, Lecter is described as a “pure sociopath”. But in the movie, he’s described as a “pure psychopath”. Psychiatrists have diagnosed him with something else entirely.
So what’s the difference between a psychopath and a sociopath? As we’ll see, these terms have been used at different times in history, and relate to some overlapping concepts.
What’s a psychopath?
Psychopathy has been mentioned in the psychiatric literature since the 1800s. But the latest edition of the Diagnostic Statistical Manual of Mental Disorders (known colloquially as the DSM) doesn’t list it as a recognised clinical disorder.
Since the 1950s, labels have changed and terms such as “sociopathic personality disturbance” have been replaced with antisocial personality disorder, which is what we have today.
Someone with antisocial personality disorder has a persistent disregard for the rights of others. This includes breaking the law, repeated lying, impulsive behaviour, getting into fights, disregarding safety, irresponsible behaviours, and indifference to the consequences of their actions.
To add to the confusion, the section in the DSM on antisocial personality disorder mentions psychopathy (and sociopathy) traits. In other words, according to the DSM the traits are part of antisocial personality disorder but are not mental disorders themselves.
US psychiatrist Hervey Cleckley provided the first formal description of psychopathy traits in his 1941 book The Mask of Sanity. He based his description on his clinical observations of nine male patients in a psychiatric hospital. He identified several key characteristics, including superficial charm, unreliability and a lack of remorse or shame.
Canadian psychologist Professor Robert Hare refined these characteristics by emphasising interpersonal, emotional and lifestyle characteristics, in addition to the antisocial behaviours listed in the DSM.
When we draw together all these strands of evidence, we can say a psychopath manipulates others, shows superficial charm, is grandiose and is persistently deceptive. Emotional traits include a lack of emotion and empathy, indifference to the suffering of others, and not accepting responsibility for how their behaviour impacts others.
Finally, a psychopath is easily bored, sponges off others, lacks goals, and is persistently irresponsible in their actions.
So how about a sociopath?
The term sociopath first appeared in the 1930s, and was attributed to US psychologist George Partridge. He emphasised the societal consequences of behaviour that habitually violates the rights of others.
Academics and clinicians often used the terms sociopath and psychopath interchangeably. But some preferred the term sociopath because they said the public sometimes confused the word psychopath with psychosis.
“Sociopathic personality disturbance” was the term used in the first edition of the DSM in 1952. This aligned with the prevailing views at the time that antisocial behaviours were largely the product of the social environment, and that behaviours were only judged as deviant if they broke social, legal, and/or cultural rules.
Some of these early descriptions of sociopathy are more aligned with what we now call antisocial personality disorder. Others relate to emotional characteristics similar to Cleckley’s 1941 definition of a psychopath.
In short, different people had different ideas about sociopathy and, even today, sociopathy is less-well defined than psychopathy. So there is no single definition of sociopathy we can give you, even today. But in general, its antisocial behaviours can be similar to ones we see with psychopathy.
Over the decades, the term sociopathy fell out of favour. From the late 60s, psychiatrists used the term antisocial personality disorder instead.
Born or made?
Both “sociopathy” (what we now call antisocial personality disorder) and psychopathy have been associated with a wide range of developmental, biological and psychological causes.
For example, people with psychopathic traits have certain brain differences especially in regions associated with emotions, inhibition of behaviour and problem solving. They also appear to have differences associated with their nervous system, including a reduced heart rate.
However, sociopathy and its antisocial behaviours are a product of someone’s social environment, and tends to run in families. These behaviours has been associated with physical abuse and parental conflict.
What are the consequences?
Despite their fictional portrayals – such as Hannibal Lecter in Silence of the Lambs or Villanelle in the TV series Killing Eve – not all people with psychopathy or sociopathy traits are serial killers or are physically violent.
But psychopathy predicts a wide range of harmful behaviours. In the criminal justice system, psychopathy is strongly linked with re-offending, particularly of a violent nature.
In the general population, psychopathy is associated with drug dependence, homelessness, and other personality disorders. Some research even showed psychopathy predicted failure to follow COVID restrictions.
But sociopathy is less established as a key risk factor in identifying people at heightened risk of harm to others. And sociopathy is not a reliable indicator of future antisocial behaviour.
In a nutshell
Neither psychopathy nor sociopathy are classed as mental disorders in formal psychiatric diagnostic manuals. They are both personality traits that relate to antisocial behaviours and are associated with certain interpersonal, emotional and lifestyle characteristics.
Psychopathy is thought to have genetic, biological and psychological bases that places someone at greater risk of violating other people’s rights. But sociopathy is less clearly defined and its antisocial behaviours are the product of someone’s social environment.
Of the two, psychopathy has the greatest use in identifying someone who is most likely to cause damage to others.
Bruce Watt, Associate Professor in Psychology, Bond University and Katarina Fritzon, Associate Professor of Psychology, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Reclaiming Body Trust – by Hilary Kinavey & Dana Sturtevant
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Authored by a therapist and a dietician, this book draws from both of their extensive professional clinical experiences, to explore how we can (often early in our lives) be led into disordered thinking when it comes to food and our bodies, and how we can “take back that which has been stolen from us”.
More prosaically: the presented goal here is for us to each figure out where we are with our own body, and how we might build our relationship with same going forwards, in the way that will work the best for us.
The style is relaxed and conversational, while taking care to cover topics that are often tricky with no less seriousness. Chapter headings such as “Your coping is rooted in wisdom”, “What does grief have to do with it?” and “Allowing for pleasure and satisfaction” give an idea of the flavors at hand here.
Bottom line: if you think your relationship with food and your body could be better, not only are you probably right, but also, this book can help.
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Quit Like a Woman – by Holly Whitaker
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We’ve reviewed “quit drinking” books before, so what makes this one different?
While others focus on the science of addiction and the tips and tricks of habit breaking/forming, this one is more about environmental factors, and that because of society being as it is, we as women often face different challenges when it comes to drinking (or not). Not necessarily easier or harder than men’s in this case, but different. And that sometimes calls for different methods to deal with them. This book explores those.
She also looks at such matters as how to quit alcohol when you’ve never stuck to a diet, and other such very down-to-earth topics, in a well-researched and non-preachy fashion.
Bottom line: if you’ve sometimes tried to quit drinking or even just to cut back, but found the deck stacked against you and things conspire to undermine your efforts, this book will give you a clearer path forward.
Click here to check out Quite Like A Woman, And Take Care Of Yourself!
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One in twenty people has no sense of smell – here’s how they might get it back
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During the pandemic, a lost sense of smell was quickly identified as one of the key symptoms of COVID. Nearly four years later, one in five people in the UK is living with a decreased or distorted sense of smell, and one in twenty have anosmia – the total loss of the ability to perceive any odours at all. Smell training is one of the few treatment options for recovering a lost sense of smell – but can we make it more effective?
Smell training is a therapy that is recommended by experts for recovering a lost sense of smell. It is a simple process that involves sniffing a set of different odours – usually essential oils, or herbs and spices – every day.
The olfactory system has a unique ability to regenerate sensory neurons (nerve cells). So, just like physiotherapy where exercise helps to restore movement and function following an injury, repeated exposure to odours helps to recover the sense of smell following an infection, or other cause of smell loss (for example, traumatic head injury).
Several studies have demonstrated the effectiveness of smell training under laboratory conditions. But recent findings have suggested that the real-world results might be disappointing.
One reason for this is that smell training is a long-term therapy. It can take months before patients detect anything, and some people may not get any benefit at all.
In one study, researchers found that after three months of smell training, participation dropped to 88%, and further declined to 56% after six months. The reason given was that these people did not feel as though they noticed any improvement in their ability to smell.
Cross-modal associations
To remedy this, researchers are now investigating how smell training can be improved. One interesting idea is that information from our other senses, or “cross-modal associations”, can be applied to smell training to promote odour perception and improve the results.
Cross-modal associations are described as the tendency for sensory cues from different sensory systems to be matched. For example, brightness tends to be associated with loudness. Pitch is related to size. Colours are linked to temperature, and softness is matched with round shapes, while spiky shapes feel more rough. In previous studies, these associations have been shown to have a considerable influence on how sensory information is processed. Especially when it comes to olfaction.
Recent research has shown that the sense of smell is influenced by a combination of different sensory inputs – not just odours. Sensory cues such as colour, shape, and pitch are believed to play a role in the ability to correctly identify and name odours, and can influence perceptions of odour pleasantness and intensity.
In one study, participants were asked to complete a test that measured their ability to discriminate between different odours while they were presented with the colour red or yellow, an outline drawing of a strawberry or a lemon, or a combination of these colours and shapes. The results suggested that corresponding odour and colour associations (for example, the colour red and strawberry) were linked to increased olfactory performance compared with odours and colours that were not associated (for example, the colour yellow and strawberry).
While projects focusing on harnessing these cross-modal associations to improve treatments for smell loss are underway, research has already started to deliver some promising results.
In a recent study that aimed to investigate whether the effects of smell training could be improved with the addition of cross-modal associations, participants watched a guidance video containing sounds that matched the odours that they were training with. The results suggest that cross-modal interactions plus smell training improved olfactory function compared to smell training alone.
The results reported in recent studies have been promising and offer new insights into the field of olfactory science. It is hoped that this will soon lead to the development of more effective treatment options for smell recovery.
In the meantime, smell training is one of the best things you can do for a lost sense of smell, so patients are encouraged to stick with it so that they give themselves the best chance at recovery.
Emily Spencer, PhD Candidate, Olfaction, Edinburgh Napier University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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