But Does That Mean You Should Always Go With The Crazy Brain
No, of course not. Both brains have their value. But you have to recognise that the bully brain doesn’t do very well when dealing with fuzzy stuff that doesn’t end up with 7+3=10. So you have to bypass it. Sometimes speed works. Sometimes it doesn’t.
Sometimes change of method, location, technologythere are different things that work. And your job is to find out how to stop your bully brain from taking centre stage and prancing around like a spoiled two-year old.
Create A Routine To Power Down Your Brain
Most people assume that sleep is like breathing: Your body will just do it. Not true. Modern-day living has created so much stimulation during the day that brains now operate at warp speed, and if you dont give yours time to rest, itll continue going at that speed at bedtime, says David Brodner, MD, founder of and principal physician at the Center for Sinus, Allergy, and Sleep Wellness in Boynton Beach, Florida.
At least 30 minutes before you go to bed, start your preparations and then do something relaxing like listening to music or reading. Keep it consistent, and youll train your body to expect sleep after that relaxation period.
Ps The Brain Loves A Break
So no matter what you’re doing, take a break, if only a small one. A few minutes makes a big difference. Don’t head to Facebook. Just take a genuine break. Step outside for a few minutes. Or just lie on the floor and relax your back. And the brain functions a lot better.
About The Brain AuditThere are two very specific extra weapons that The Brain Audit gave me. Weapons that I never got from the many copy writing courses out there .
The Brain Audit not only explains HOW the brain works, but also WHY it works. This is master-level applied psychology, necessary for any self-respecting marketer.
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Benefits Of Worry Time
- First, you put a name to the sources of stress.
- Second, you release worries from your mind.
- Third, you find ways that the stress can be relieved.
- Finally, you enjoy a sense of accomplishment when you tackle and review your tasks.
If thoughts related to the stress present themselves at night, you can respond by simply telling yourself, “I don’t need to think about this right now. Instead, I will think about it tomorrow during my scheduled worry time.”These affirming thoughts can shut down the stream of thoughts and allow you to get to sleep.
Watch Out For The Show Offs
Listen to people as they talk. How often do they mention their achievements, promotions, awards and successes? If this happens a lot, it is a sure indication that this person has an over-inflated view of his/her achievements. They are unlikely to be modest or show humility. What a pity! Another person to avoid.
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Do Your Own Sleep Study
You won’t know what’s causing your sleep problems until you spend time tracking them. Sleep-tracking apps like Sleep Cycle can tell you what changing variables affect sleephow watching the news before turning in, for instance, can disrupt sleep versus reading a book you enjoy, or whether getting exercise in the morning might be better for settling you into sleep than doing it later in the day.
How Genes Affect Sleep
If you can’t sleep and are thinking too much, it could actually be in your genes.Thats right, some people have a genetic predisposition to insomnia that comes from several genes involved in intracellular metabolism and signal transmission.
TIP Take the Atlas DNA test to find out if you have the genes responsible for disturbed sleep.
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Believing You Can Change Your Brain
Finally, it turns out that simply believing that you have the power to physically change your brain can in fact help you change your brain.
Carol Dweck explained the significance of what she called a growth mindset in her famous TED Talk titled The Importance of Believing You Can Improve. To sum up her profound point, kids who are taught that they didnt correctly solve a problem or pass a test yet showed more willingness to learn and improve than those graded on a simple pass/fail system:
Just the words yet or not yet, were finding, give kids greater confidence, give them a path into the future that creates greater persistence. And we can actually change students mindsets. In one study, we taught them that every time they push out of their comfort zone to learn something new and difficult, the neurons in their brain can form new, stronger connections, and over time they can get smarter.
The benefits of a growth mindset arent limited to school children. Approaching challenges with an attitude that embraces growth and improvement can give us the grit we need to push our limits, strengthen beneficial neural connections, and create entirely new ones well into old age.
I dont know about you, but I find that incredibly comforting.
Your Brain Responds To Uncertainty With Fear
A 2005 study conducted by the psychologist, Ming Hsu, showed that even a small amount of uncertainty caused increased activity in the amygdala. As the level of ambiguity and amygdala activity escalated, the part of the brain involved in response to rewards, the ventral striatum, decreased functioning.
Your brain doesnt merely prefer certainty over ambiguity. It craves it and will pursue the feeling of being right, known as certainty bias, every time. When you feel right, your brain is happy even if its just an illusion. In the book, Nerve: Poise Under Pressure, Serenity Under Stress, and the Brave New Science of Fear and Cool, Taylor Clark writes:
The more certainty and control we think we have about a potentially threatening situation, the less stress we will feel. Interestingly enough, perception is all that counts with this. You dont actually need to have perfect certainty or total control over how things will pan out you just need to believe that you have them.
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Mind Racing Before Sleep Here Are Strategies To Fall Sleep Peacefully
I just cant turn my brain off at night. This is one common complaint among those who struggle with insomnia and others who have difficulty falling asleep. Worrying about daily stressors, like work and finances, counting the minutes that go by, and imagining how tired you will be in the morningit can be an irritating problem.
If your thoughts are keeping you up at night, the trick is to change the unhealthy pattern. We have provided some information on the cause of this problem and strategies to help you find relief from a racing mind at night.
Maintain A Consistent Sleep Schedule
Going to bed and waking up at the same times each day is one of the pillars of sleep hygiene those guidelines sleep docs recommend for ensuring a good nights sleep. It helps the mind, too. If you try to go to bed early, when your brains not ready to sleep, it will focus on other things, Breus says, which keeps the brain excited and awake.
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Your Brain Is Wired To Be Fearful
Fear is produced when your amygdala, a primitive part of the brains limbic system involved in the processing and expression of emotion, kicks in doing its job to ensure survival. Your brain is constantly scanning the environment for signs of danger, ready to activate reflexes to keep you safe. Your body responds to anything your brain sees as a threat with an almost instantaneous sequence of hormonal and physiological changes preparing you to fight or flee. These days, our bodies react to common occurrences, such as a traffic jam, a work deadline, or an argument with a partner, as life-threatening events.
Robert M. Sapolsky, a Stanford University biologist, explains in a TED talk, The Psychology of Stress:
What stress is like for 99% of the beasts on this planet is 3 minutes of screaming terror on the savannah after which either its over with or youre over with. We turn on the identical stress response for a thirty-year mortgage.
So, stress is a normal bodily response which isnt necessarily bad by itself. The problem arises when your brain sounds the alarm for every little thing that happens, and stress becomes an almost constant state. As a chronic condition, stress has serious negative, lasting consequences for your mind and body.
In his book, Why Zebras Dont Get Ulcers, Sapolsky writes:
Why Do They Happen
Although some think racing thoughts occur only among people with anxiety disorders, this isnt necessarily the case. Again, given the right situation, stress may contribute to racing thoughts for anyone, even those who do not identify as anxious.
You may notice that racing thoughts and insomnia increase in times of high levels of stress. For example, these symptoms are common following a job loss, divorce, moving, or the death of a loved one. In addition, your thoughts may relate to everyday stressors like work, financial, relationship, and health concerns.
No matter the cause, these thoughts can be very disruptive. As a result, you may need to make some intentional changes to resolve them.
Worrying may seem like something that is beyond your control, but in fact, there are some things you can do to manage your worries before bed.
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Make Your Bedroom A No
Your phone, tablet, and other screens can mess with your sleep. The reason? They give off blue light, which signals your body to stop making melatonin, the hormone that controls when you feel sleepy. Instead, this light tells your brain to stay alert. Not to mention the late-night dings and buzzes that can jolt you out of peaceful slumber. The best bet for better sleep is to keep computers, TVs, and, yes, your phone out of your bedroom.
How To Stop Thinking About Work Stuff
After a long day of juggling responsibilities, we all need time to recover when weâre finally off the clock.
Switching off from work means allowing yourself an adequate amount of time for psychological recovery after long workdays, whether youâre spending those days collaborating remotely or commuting to the office. Studies have shown that when we donât have this time to relax or recover, our health and wellbeing can be affected.
Stress from not taking this very necessary time for ourselves can slow the healing of wounds, accelerate ageing and is linked to physical and psychological issues ranging from headaches to depression. Read on for some tactics to free your mind from the constant stream of thoughts about work:
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If You Made It This Far
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We used to think that intelligence is innate. Some people have it, and others just dont. The brain were born with is the one were stuck with for life.
That couldnt be farther from the truth.
New and improving technologies in neuroscience are giving us deeper insight into the mysterious gray stuff between our ears. It turns out, our brains are surprisingly dynamic we do things every single day that affect their structure and chemistry.
Below are ten of the ways that we can literally change our brains, for better or worse
Book Leisure Time Into Your Schedule
Make time for yourself to do the things you love . Schedule blocks of time for fun into your calendar the same way you would for a work activity.
Whether itâs doing pilates or kickboxing, sitting down with an adult colouring book or knitting a scarf, doing an activity that is in no way related to what you do all day long at your 9 to 5 is a great escape. And it gives your mind a chance to hone abilities you donât use at work.
What do you do to switch off from work after hours? Do you have a regular routine? Share your thoughts with us at .
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How To Turn Off Your Brain Before Bed So You Can Finally Get A Good Night’s Sleep
You may be physically exhausted when you get into bed at night, but if your mind is racing, there’s a good chance you’ll have trouble falling asleep. That’s why it’s so important to find ways to unwind before bed, so you can quiet those thoughts and get a full night of restful sleep. Melissa Bernbaum, MD, a neurologist who specializes in sleep medicine at Huntington Hospital in New York, told POPSUGAR that this process actually starts hours before bedtime.
In addition to avoiding daytime naps, Dr. Bernbaum recommends cutting off caffeine around noon if you’re typically in bed at 10 p.m. “There are some people who say that caffeine doesn’t prevent them from falling asleep, it may actually decrease deep sleep,” she explained. Starting at least an hour before bedtime, power down any devices such as computers, tablets, and smartphones. You should also try to avoid anything that causes stress in the evenings, including work. “While some of us have jobs that require working from home, try to avoid any non-urgent work-related activities prior to bedtime,” Dr. Bernbaum advised.
Once that’s done â and at least 30 minutes before bed â Dr. Bernbaum recommends switching to a relaxing activity, such as reading a book or practicing meditation.
Slow Your Breath Slow Your Mind
With your breath, you have a ready-made tool to relax your body and slow down the thoughts that keep you awake. Try this: Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down. Your thoughts should soon ease up as well.
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Racing Mind And Anxiety
Rapid thoughts are often a symptom associated with anxiety. They can make people feel out of control or as if they are going crazy.
When it comes to sleep, this effect of anxiety is a cyclical problem. Because your brain struggles to focus when it is tired, it often leads to racing thoughts. Anxiety and racing thoughts then keep you awake, a lack of sleep is bothersome, and sleep deprivation continues to contribute to anxiety. So, how can we break this cycle of anxiety and sleeplessness?
This infographic provides some advice for calming your brain and getting to sleep faster.
Try Not To Try So Hard
Try not to struggle or try harder to overcome the sleeplessness or get rid of unwanted thoughts, as this can worsen insomnia. One successful approach to overcome this negative cycle is to instead learn to observe and accept these struggles, using mindfulness strategies to help. Jenny Stephenson, director of HappySleepers
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What Is The Amygdala
The amygdala is like a sixth sense which keeps us aware of all kinds of dangers. When you become aware of something that might signal danger, the amygdala jumps into action and sends signals to the brain, which processes that information.
Then this information is sent to the body to evade the oncoming danger. That is why your heart begins to beat profusely and releases adrenaline, which acts to make your mind aware. This awareness sends motivation to your muscles.
If you constantly sense danger signals, it becomes almost impossible for you to stay calm and rational enough for the brain to switch off the amygdala.
To turn off the anxiety-related response of your amygdala, you need to change the way you view things. You must find a way to prove to your brain that this is a normal situation and not anything dangerous. You need a change of thinking that gives you a different emotion for how you feel about the situation.
Simple Ways To Give Your Brain A Break
When youre hard at work pursuing goals and dealing with responsibilities, its not uncommon to feel overwhelmed from time to time. And, while its good to keep things in motion, its important you allow yourself to take a step back and give your mind a mental break on a regular basis.
Take time to pause with one or all! of our tips to give your brain a break. Youll find yourselfrefreshedand ready to tackle your next big goal.
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