At times I’m a sucker for acronyms and when I find one where the name fits what it is trying to spell out I grab onto it. A few months ago I heard an acronym that knocked my socks off and spoke to the underlying secrets of healthy living and happiness. Dan Siegel, MD is a renowned neuropsychiatrist and author of many books, the latest being Brainstorm: The Power and Purpose of the Teenage Brain where this incredibly relevant acronym is spelled out. In this book he explores what we know about the adolescent brain and how to navigate these critical years for optimal health and happiness for teens and parents.
Dan will be in San Diego on Saturday, February 8th delivering a talk to the public at the Bridging the Hearts and Mind of Youth Conference.
The brilliant acronym is ESSENCE and we can all take a lesson from it.
What makes men happy? In 1938 Harvard University began a research study that followed 268 male undergraduate students and began the longest-running longitudinal study of human development in history. Now, George Vaillant, MD, who headed the study for more than 30 years, published the study’s findings in his book Triumphs of Experience: The Men of the Harvard Grant Study.
After 75 years and twenty million dollars, Vaillant sums up the findings of what makes men happy in five words:
Since Jon Kabat-Zinn appeared on Bill Moyers in 1993, research on the applications of mindfulness has soared exponentially. If you’ve been following this blog you’re highly aware of that already. His Mindfulness-Based Stress Reduction (MBSR) program has splintered off into Mindfulness-Based Cognitive Therapy (MBCT) for depressive relapse, Mindfulness-Based Relapse Prevention (MBRP) for addiction, Mindfulness-Based Childbirth and Parenting (MBCP), MB-EAT for eating disorders and many more.
After the research became clear, corporations starting coming out of the woodwork interested in the applications of mindfulness for stress, productivity and reducing healthcare costs. Every year now it seems that Google, Facebook, Intel, Twitter and many more take part in the Wisdom 2.0 conferences, curious about how to integrate this into their work environments. Emindful.com has a 12-week live online program that has clear evidence of reducing stress in the workplace, increasing productivity and reducing healthcare costs. Mindful Schools, CALM for Teens, among others are bringing it into the school systems and now Apps for the various Smartphones are abundant.
But you know something has hit mainstream when Hollywood takes notice. In a new film by Paul Harrison, appropriately titled “The Mindfulness Movie,” we see leaders come together such as Rick Hanson, Dan Siegel, Mark Williams, Dan Millman, Kristin Neff, Jeffrey Schwartz, and so many others (including myself) to weave together important mindful insights about what it means to us and where it is all going.
Here’s a short clip to see what I mean:
Smiling is something almost all of us could do a bit more often. Past science shows that smiling – especially the kind of smile that involves the muscles around the eyes – creates a specific type of brain activation that’s connected to being in a happy mood. More recent research shows that even adopting this kind of smile, known as a “Duchenne smile” leads to lower heart rate levels and quicker recovery from stressful activities. Resilience and positive brain activity are maybe good reasons to grin a bit more in our lives, but there’s even a better reason.
The following video will show you exactly what that is.
It’s not our fault; blame it on the evolutionary impulse of our brains. We’re wired toward routine and because of that we often walk around asleep concerned about what is immediately in front of us. I was talking with a friend recently who has been jolted out of the matrix of life’s daily routine and into a space of awareness of human potential. He sat me down at his house and read me the following poem by poet/activist Drew Dellinger:
“It’s 3:23 in the morning
And I’m awake
Because my great great grandchildren
Ask me in dreams
Perhaps the 13th Sufi poet Rumi said it best, “Don’t turn away. Keep your gaze on the bandaged place. That’s where the light enters.” The entrance into all that’s beautiful in life is in what’s vulnerable. When something or someone is vulnerable before us we feel connected and connection is at the essence of feel well. This is because ultimately all things and people in life are connected and to feel connection is a feeling of belonging, it’s a feeling of being home. But to feel vulnerable we have to be brave and in this lies the freedom we long for.
The problem is our brains and our culture equates vulnerability with weakness. One of my newest favorite researchers and authors Brene Brown says, “Vulnerability sounds like
One of the secrets to wiring our brain toward happiness is in the simple understanding that what we practice and repeat starts to become more automatic. Call it a happiness or resiliency habit and it’s something that anyone can create. We all have thoughts and behaviors in our lives that lend themselves toward unhappiness, a neutral state, or happiness. While the brain defaults toward paying attention to negative stimuli to keep us safe, we are active participants in our health and well-being and can nurture a happier and more resilient brain.
Here’s a suggestion to start with that comes from the 365 Daily Now Moments:
“TAKE A MOMENT to look around. Where is the good in this moment? Look inside and out. What’s the good within you, what’s the good outside of you?
The gifts of life are truly here; we just need to come to our senses from time to time to notice them.”
The fact is our brains aren’t wired to be happy; they’re wired to keep us safe. That’s why left to its own devices the brain isn’t going to be aware of all the good that is around.
There are many writers, psychologists and mindfulness teachers who speak about the essence of our true nature being good, being happy, and being compassionate.
However, this only comes when we feel safe and secure.
Our brain is often times not in a state of feeling safe and secure and is more often on the lookout for what’s a potential danger around us. This is what’s been called the brain’s automatic negativity bias. In other words, we’re far more likely to pay attention to what’s not good than to what’s good. This is especially prevalent if you’ve ever struggled with anxiety, depression or any trauma.
But there’s good news:
Our most fundamental need in life is to be safe. When we feel safe, the body relaxes, we become more flexible in the way we see life and are generally happier. But throughout life we all suffer different traumas and feel vulnerable. Maybe we were made fun as a child at school, were a child of divorce, felt inadequate as a parent or perhaps suffered more severe traumas such as some form of physical or sexual abuse. All of these are now reference points for your brain to bring up from time to time arousing feelings of insecurity and vulnerability.
How to we heal insecurity and feel safe again?
I’m going to give you a simple acronym to play with that builds on the practice that Christopher Germer, PhD and Kristen Neff PhD use to cultivate self-compassion called “Soften, Soothe, Allow.” The new acronym of S.A.F.E which I’ll explain in a moment, integrates the ability to inquire a bit deeper into the vulnerability that is there and expands a wiser, more secure awareness of our common humanity.
The acronym for this practice is S.A.F.E:
“It is the mark of an educated mind to be able to entertain a thought without accepting it.” ~ Aristotle
I’m not so sure I agree with you Aristotle. There are plenty of educated people who have trouble entertaining thoughts without accepting them. In any intense emotional state we become strict believers of the thoughts we think. If you’re depressed, educated or not, you often accept the thought that things are hopeless. When you’re anxious, educated or not, you believe that catastrophe is around the corner. It may be more accurate to say, “It is the mark of a wise mind to be able to entertain a thought without accepting it.”
But what helps us shape a wiser brain?