Tag Archives: Light

014 – 3 Practical Steps to Gaining Control Over Anger

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Last week in “Anger!!! What Lies Beneath” we discussed the fuel underneath anger.  It seems to be largely connected to fear and its friends: shame, guilt, etc.  This week we continue on our path toward growth and victory.

Out of control anger does not only affect our relationship; but it also physically affects our hearts—and a lot more of our bodies.  So how do we START to deal with problematic anger?

1. The R and E of RESTORE

Recognize and Evaluate:

But there is more to it R and E.  We can learn to detect the sings in our bodies as we start to escalate.  We can learn to identify the thinking patterns that start to lead us down the road toward rage.

(See Episodes 002 RESTORE and 003 Recognize)

2. Physically Prepare: Sleep, Eat and Exercise

Sleep:

What happens when you do not get enough sleep?  For starters: increased depression and moodiness.  Your brain goes through a rest process when you sleep.  While sleeping the electrical and chemical makeup of the brain changes.  This is apparently necessary for proper function while you are awake.  Without proper sleep we are also likely to gain weight, have trouble learning, focusing and remembering.

[CDC Sleep Report; Effects of the Lack of Sleep; Anger and Heart Disease]

A few things about PTSD that can add extra complication to the sleeping problem. 

Hypervigilance (always on guard) can make it difficult to fall asleep.  For some, they are easily awoken by sounds.

Nightmares: These can interfere with sleep on many levels: (a) wake you out of sleep; (b) keep you from falling back to sleep; (c) interfere with the quality of sleep.  Even if it does not wake you out of sleep the thrashing screaming and sweating can interfere with the quality of sleep.

What can I do to get a better night sleep?

  • Exercise – 5 to 6 hours before attempting to sleep.  20 min of intensive activity (Talk with your Doctor before starting an exercise plan) [Exercise and Sleep]
  • Get rid of the electronics/TV watch from the bedroom
  • Exposure to outdoor (bright) light in the morning

Eat:  Ok, we constantly being told how we need to eat a balance and healthy diet.  Well, it is true.  But there is too much to really get into this topic here – although I mention a couple of things that you may find useful in the show.

“But caffeine doesn’t keep me awake.”  I hear this a lot!  Studies show that it does interfere with the quality of sleep.  In other words, even when you sleep it decreases the quality of sleep.  Suggestion: don’t drink caffeine after lunch and only a couple cups of caffeinated coffee or tea in the morning.

[Effects of caffeine on sleep]

3. Practice Tactical Breathing

Say what?  Yes, you can significantly change your body and mind by learning and practicing a breathing technique known as “Tactical Breathing”.

When the body is in the fight-flight response the blood flow decreases to the reasoning center of the brain and increases to the mid-brain focused on preserving your life.  Researchers have developed a breathing technique that has proven useful to people in tactical situations to help them lower their heart rate and help reestablish more control.

It is not difficult but it takes practice.  Like with most skills used during a crisis mode we need to first practice them when we are not in a crisis mode.

Question: What helps you deal with anger?

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004 Questioning God

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DopamineseratoninIn today’s episode we will:

1. We will explore the struggle that can arise in faith as a result of trauma.  We will consider the question: Is it OK to question God?  If so, how?

 

2. We will take a look at light…

  •  Does light really have the power to change our brains?
  • Impact of light on sleep problems, depression, Seasonal Affective Disorder (SAD) and possible connections to PTSD care.

Jumping right into our main topic for today: Questioning God

  •  Does God mind if we question him?
  •  What about doubts?
  •  What about people of faith from times past?
  • Consider Psalm 77 – He boldly expressed his concerns and…

 Science and the Brain:  In the light…

– Does light really have the power to impact and even change what is going on in our brains?

  •  Serotonin: important brain chemical – clear thinking, emotion control, sleep…
  •  How can we make more serotonin?
  •  How can we have our brains release it so that
  • Taking a walk in the daylight — even on a cloudy day. 
  •  Tryptophan: something you need to eat in order for your brain to make serotonin
  •   Extra Cautions…
  • > If you are on medication that can affect who your body responds to light.
  • > Too much UV light?  How much is too much for your skin and eyes? (ask your Doc.)
  • > You are already taking an antidepressant medication (SSRI or MAO) or other medication that affects your brain chemistry.
  • > Light/Skin/Eye sensitivity or problems

 Some “Light and Brain” Info:

 – How does a lack of sun affect us?, Science Channel – http://curiosity.discovery.com/question/affects-of-lack-of-sun

– Boosting Your Serotonin Activity, Psychology Today –  http://www.psychologytoday.com/blog/prefrontal-nudity/201111/boosting-your-serotonin-activity

– Discovering Light Effects on the Brain, The American Journal of Psychiatry –  http://ajp.psychiatryonline.org/article.aspx?articleID=96553

– Study suggests bright light therapy may improve sleep and brain function post mild TBI,  http://www.news-medical.net/news/20130601/Study-suggests-bright-light-therapy-may-improve-sleep-and-brain-function-post-mild-TBI.aspx

– Can light make us bright? Effects of light on cognition and sleep. http://www.ncbi.nlm.nih.gov/pubmed/21531248

– Effect of sunlight and season on serotonin turnover in the brain, Lancet –  http://www.ncbi.nlm.nih.gov/pubmed/12480364

– Unraveling the Sun’s Role in Depression, WebMD http://www.webmd.com/mental-health/news/20021205/unraveling-suns-role-in-depression

http://en.wikipedia.org/wiki/Light_therapy

(NOTE: The following links are provided by way of reference only.  There are many resources available on the web and some may contain differing views, facts and opinions.  This podcast, and HART does not endorse any of the authors, their views or products.  This is only a sample of articles that you may find helpful.  Always investigate for yourself.  Always consult with your healthcare provider before making any changes that could impact your health.]

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