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Barrett said that when we’re dehydrated, we don’t necessarily feel thirsty—we feel exhausted. When we have something odd happening in our stomach, our body doesn’t quite know if we have a menstrual cramp or a stomachache or if we need to poop. We might not even be aware for a long period of time that our stomach hurts. And this isn’t unique to people with PTSD. It’s normal, everyday bodily dissociation that we all suffer from. If we find ourselves in a shitty mood, we might not necessarily be mad about a certain trigger. We could just be running at a metabolic deficit. Our body might be screaming “I NEED FUNYUNS” while we project our hangriness onto, say, this poor sweaty schmuck who’s breathing too loud in the elevator. But Barrett said that PTSD does make these inclinations worse. It affects a variety of systems in the body, throwing them all out of whack. Our hearts might beat faster. Our lungs might pump harder. Our body budget can get tipped off-balance more easily. And when it does, our reactions to these deficits can feel outsized. “Make sure that you get enough sleep, make sure you exercise, make sure that you eat in a healthful way,” she told me when I asked her what I could do to be a better person. When I countered that that didn’t seem like enough, she kindly offered, “You know, all you can do is take as much responsibility as you can. And sometimes it’s the attempt that matters, you know, more than the success.” Then she chuckled at herself. “That’s a very Jewish mother response!” So, first step of hacking my brain: sustaining it with enough oxygen and nutrients

Among the many people Chris met while doing charity work was Randy Cupp, who invited him and Bubba out to shoot with him come deer season. When Chris passed away, Randy made it clear to me that the offer not only still stood, but that he would love to give Bubba a chance to kill his first buck. With deer season upon us, the kids and I decided to take him up on the offer. Angel, Bubba, and I went out to his property on a beautiful morning. Setting out for the blind, I felt Chris’s presence, as if he were scouting along with us. We settled into our spots and waited. A big buck came across in front of us a short time later. It was an easy shot--except that Bubba had neglected to put his ear protection in. He scrambled to get it in, but by the time he was ready, the animal had bounded off. Deer--and opportunities--are like that. We waited some more. Another buck came out from the trees not five minutes later. And this one was not only in range, but it was bigger than the first: a thirteen pointer. Chris must have scared that thing up. “That’s the one,” said Randy as the animal pranced forward. Bubba took a shot. The deer scooted off as the gunshot echoed. My son thought he’d missed, but Randy was sure he’d hit him. At first, we didn’t see a blood trail--a bad sign, since a wounded animal generally leaves an easily spotted trail. But a few steps later, we found the body prone in the woods. Bubba had killed him with a shot to the lungs. Like father, like son. While Bubba left to dress the carcass, I went back to the blind with Angel to wait for another. She was excited that she might get a deer just like her brother. But when a buck walked within range, tears came to her eyes. “I can’t do it,” she said, putting down her gun. “It’s okay,” I told her. “I just can’t.” “Do you want me to?” I asked. She nodded. I took aim. Even though I was married to a hard-core hunter, I had never shot a deer before. I lined up the scope, walking him into the crosshairs. A slow breath, and I squeezed the trigger. The shot surprised me--just as Chris said it should. The deer fell. He was good meat; we eat what we kill, another of Chris’s golden rules. “You know, Angel, you’re going to be my hunting partner forever,” I told her later. “You’re just so calm and observant. And good luck.” We plan to do that soon. She’ll be armed with a high-powered camera, rather than a rifle.

Adults with ADHD as a group have often experienced more than their fair share of disappointments and frustrations associated with the symptoms of ADHD, in many cases not realizing the impact of ADHD has had on them. When you reflect on a history of low grades, forgetting or not keeping promises made to others, repeated exhortations from others about your unfulfilled potential and the need to work harder, you may be left with a self-view that “I’m not good enough,” “I’m lazy,” or “I cannot expect much from myself and neither can anyone else.” The end result of these repeated frustrations can be the erosion of your sense of self, what is often called low self-esteem. These deep-seated, enduring self-views, or “core beliefs” about who you are can be thought of as a lens through which you see yourself, the world, and your place in the world. Adverse developmental experiences associated with ADHD may unfairly color your lens and result in a skewed pessimistic view of yourself, at least in some situations. When facing situations in the here-and-now that activate these negative beliefs, you experience strong emotions, negative thoughts, and a propensity to fall into self-defeating behaviors, most often resignation and escape. These core beliefs might only be activated in limited, specific situations for some people with ADHD; in other cases, these beliefs color one’s perception in most situations. It should be noted that many adults with ADHD, despite feeling flummoxed by their symptoms in many situations, possess a healthy self-view, though there may be many situations that briefly shake their confidence. These core beliefs or “schema” develop over the course of time from childhood through adulthood and reflect our efforts to figure out the “rules for life” (Beck, 1976; Young & Klosko, 1994). They can be thought of as mental categories that let us impose order on the world and make sense of it. Thus, as we grow up and face different situations, people, and challenges, we make sense of our situations and relationships and learn the rubrics for how the world works. The capacity to form schemas and to organize experience in this way is very adaptive. For the most part, these processes help us figure out, adapt to, and navigate through different situations encountered in life. In some cases, people develop beliefs and strategies that help them get through unusually difficult life circumstances, what are sometimes called survival strategies. These old strategies may be left behind as people settle into new, healthier settings and adopt and rely on “healthy rules.” In other cases, however, maladaptive beliefs persist, are not adjusted by later experiences (or difficult circumstances persist), and these schema interfere with efforts to thrive in adulthood. In our work with ADHD adults, particularly for those who were undiagnosed in childhood, we have heard accounts of negative labels or hurtful attributions affixed to past problems that become internalized, toughened, and have had a lasting impact. In many cases, however, many ADHD adults report that they arrived at negative conclusions about themselves based on their experiences (e.g., “None of my friends had to go to summer school.”). Negative schema may lay dormant, akin to a hibernating bear, but are easily reactivated in adulthood when facing similar gaffes or difficulties, including when there is even a hint of possible disappointment or failure. The function of these beliefs is self-protective—shock me once, shame on you; shock me twice, shame on me. However, these maladaptive beliefs insidiously trigger self-defeating behaviors that represent an attempt to cope with situations, but that end up worsening the problem and thereby strengthening the negative belief in a vicious, self-fulfilling cycle. Returning to the invisible fences metaphor, these beliefs keep you stuck in a yard that is too confining in order to avoid possible “shocks.

Top 10 ideas from No More Meltdowns: 1. Each day for several months, have your child imagine the sensations of anger and rehearse the calming strategy, such as: holding a squeeze ball, counting to 10, taking deep breaths, taking a walk and swinging on the swing set. He will be able to do the calming strategy without too much conscious effort (42) 2. Create a schedule of routines that involves visual reminders of their schedule to provide comfort in understanding what to expect next (40) 3. Praise their effort when they are working on a project or attempting a new activity. Those concentrating on their ability get frustrated more easily. In contrast, those attending their level of effort respond to frustration with more motivation and positive feelings. Praise their continued efforts rather than simply praise their current ability (28) 4. Avoid meltdowns by anticipating and preparing for triggering events. Use the Prevention Plan Form (20, 147) 5. Self-calming strategies: Getting a hug, swinging on the swing set, taking a walk, taking deep breaths, counting to 10, holding a favorite toy (a pup) and a squeeze ball. (42) When using humor, ask “Is it okay if I try to make you laugh to get your mind off of this?”(39) 6. Creating rules and consequences is an important starting point. Without rules and consequences, our lives would be chaotic (5) 7. Gradually expose your child to new foods by asking him first to just look at the foods. Next, ask him to smell them, taste them and eventually eat a small piece. Begin with sweet items (even candy) to allow your child to be open to trying new things. Exercise just prior to trying a new food can increase appetite (77, 78, 80) 8. A child’s passion can be the most effective distraction. Suggestions: Getting hugs, stuffed animals, favorite toys, books and looking out the window (38) 9. Give your child a sticker for each night he sleeps in his own bed. Most importantly, praise him so that he can take pride in his independence (143) 10. Set a time to do homework soon after school, before he gets too tired, and right after as snack, so he’s not hungry. Break down the homework into small steps and ask him to do one tiny part of it. Once started, he will likely be willing to do other parts as well (70) When children feel accepted and appreciated by us, they are more likely to listen to us (9)

First comes the Emotion Regulation Network. I consider this primary, because I believe that unless we have the ability to regulate our emotions, we cannot enjoy a happy life. We can’t sustain Bliss Brain for long enough to spark neural plasticity if our consciousness is easily hijacked by negative emotions like anger, resentment, guilt, fear, and shame. The Emotion Regulation Network controls our reactivity to disturbing events. Regulating emotions is the meditator’s top priority. Emotion will distract us from our path every time. Love and fear are fabulous for survival because of their evolutionary role in keeping us safe. Love kept us bonded to others of our species, which gave us strength in numbers. Fear made us wary of potential threats. But to the meditator seeking inner peace, emotion = distraction. In the stories of Buddha and Jesus in Chapter 2, we saw how they were tempted by both the love of gain and the fear of loss. Only when they held their emotions steady, refusing either type of bait, were they able to break through to enlightenment. THE HOSTILE TAKEOVER OF CONSCIOUSNESS BY EMOTION Remember a time when you swore you’d act rationally but didn’t? Perhaps you were annoyed by a relationship partner’s habit. Or a team member’s attitude. Or a child’s behavior? You screamed and yelled in response. Or perhaps you didn’t but wanted to. So you decided that next time you would stay calm and have a rational discussion. But as the emotional temperature of the conversation increased, you found yourself screaming and yelling again. Despite your best intentions, emotion overwhelmed you. Without training, when negative emotions arise, our capacity for rational thought is eclipsed. Neuroscientist Joseph LeDoux calls this “the hostile takeover of consciousness by emotion.” Consciousness is hijacked by the emotions generated by fearful unwanted experiences or attractive desired ones. We need to regulate our emotions over and over again to gradually establish positive state stability. In positive state stability, when someone around us—whether a colleague, spouse, child, parent, politician, blogger, newscaster, or corporate spokesperson—says or does something that triggers negative emotions, we remain neutral. The same applies to negative thoughts arising from within our own consciousness. Positive state stability allows us to feel happy despite the chatter of our own minds. Getting triggered happens quickly. LeDoux found that it takes less than 1 second from hearing an emotionally triggering word to a reaction in the brain’s limbic system, the part that processes emotion. When we’re overwhelmed by emotion, rational thinking, sound judgment, memory, and objective evaluation disappear. But once we’re stable in that positive state, we’ve inoculated ourselves against negative influences, both from our own consciousness and from the outside world. We maintain that positive state over time, and state becomes trait.

We now know that when bacteria break down fibre, they produce chemicals called short chain fatty acids (SCFAs); these trigger an influx of anti-inflammatory cells that bring a boiling immune system back down to a calm simmer. Without fibre, we dial our immunostats to higher settings, predisposing us to inflammatory disease. To make matters worse, when fibre is absent, our starving bacteria react by devouring whatever else they can find-including the mucus layer that covers the gut. As the layer disappears, bacteria get closer to the gut lining itself, where they can trigger responses from the immune cells underneath. And without the restraining influence of the SCFAs, those responses can easily build to extreme proportions.

stomach hurts. And this isn’t unique to people with PTSD. It’s normal, everyday bodily dissociation that we all suffer from. If we find ourselves in a shitty mood, we might not necessarily be mad about a certain trigger. We could just be running at a metabolic deficit. Our body might be screaming “I NEED FUNYUNS” while we project our hangriness onto, say, this poor sweaty schmuck who’s breathing too loud in the elevator. But Barrett said that PTSD does make these inclinations worse. It affects a variety of systems in the body, throwing them all out of whack. Our hearts might beat faster. Our lungs might pump harder. Our body budget can get tipped off-balance more easily. And when it does, our reactions to these deficits can feel outsized. “Make sure that you get enough sleep, make sure you exercise, make sure that you eat in a healthful way,” she told me when I asked her what I could do to be a better person. When I countered that that didn’t seem like enough, she kindly offered, “You know, all you can do is take as much responsibility as you can. And sometimes it’s the attempt that matters, you know, more than the success.” Then she chuckled at herself. “That’s a very Jewish mother response!” So, first step of hacking my brain: sustaining it with enough oxygen and nutrients

The Benefits of Suffering Not only is sickness an inherent part of life, it is often beneficial one. Nietzsche found that the most brilliant parts of his writings co-occurred with bodily weakness and suffering. He felt that failures, anxieties, deprivations and mistakes, were necessary for him, just as their opposites 'the path of one's own heaven always leads through the voluptuousness of one's own hell'. Those who cannot endure their suffering and try desperately to eliminate it, encourage neglectfulness remissness, and by their efforts rule out happiness 'For happiness and misfortune are brother and sister, we all grow tall together, or, as with you, remain small together'. The two, health and illness, cannot be separated; the ability to tolerate sickness defines health; and illness is a trigger for a new learning 'as important survival supporting signal, and hurt, conditions people to avoid dangers and protect themselves 'some storm is approaching, and we do well to 'catch' as little wind as possible'. Moreover, 'illness may even act as a powerful stimulus to life, to an abundance of life,' exemplified by Nietzsche, who after a prolonged sickness, rediscovered life, enjoyed it even more, and transformed his suffering into his new philosophy. Nietzsche rejected the conception of suffering as an argument against existence, and pointed out that there were ages in which people tolerated suffering 'and saw in it an enchantment of the first order, a genuine seduction to life. Perhaps in those days [. . .] pain did not hurt as much as it does now'. Furthermore, for healthy people, 'being sick can even become an energetic stimulus for life, for living more'. His long period of sickness seemed to him 'as it were, I discovered life anew, including myself; I tasted all good and even little things, as others cannot easily taste them. I turned my will to health, to life, into a philosophy'. Nietzsche felt that he owed his philosophy to Amor Fati, to a higher kind of health, to his prolonged illness 'It is great pain only which is the ultimate emancipator of the spirit'. Pain teaches strong suspicion which enable seeing things from different perspectives, seeming them different from what they seem to be. A great torturing long pain 'compels us, philosophers, to descend into our ultimate depths, and divest ourselves of all trust, all good-nature, veiling, gentleness, and mediocrity'. Having to live with pain and suffering, Nietzsche tried not only to persevere, but to turn it into great suffering, thus turning a constraint into an opportunity, and the list of advantages is telling: 'Prophetic human beings are afflicted with a great deal of suffering [. . .] it is their path that makes them prophets'. Pain and sickness do not necessarily make people any better, but they do make them deeper, and without them the great suspicion which liberates the spirit and a philosophical examination of life will probably be lost 'Only great pain is the ultimate liberator of the spirit'. Persons who experienced severe suffering become ones who know much about a terrifying world, about which others have no clue 'Deep suffering makes noble; it separates'. The ability to discover happiness in the midst of 'weariness, in the old illness, in the convalescent's relapses', is a sign of the free spirit, who can remain grateful, see the bright side of things and furthermore, after periods of sickness get cured of pessimism

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