Boosting Happiness and Managing Stress Dr. Marc Milstein - - PowerPoint PPT Presentation

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Boosting Happiness and Managing Stress Dr. Marc Milstein - - PowerPoint PPT Presentation

Sep 07, 2023 277 likes •1.06k views

Boosting Happiness and Managing Stress Dr. Marc Milstein www.drmarcmilstein.com Th The Hap appiness For ormula la The happiness of over 18,000 people worldwide has been predicted by a mathematical equation: 1.Robb B. Rutledge, Nikolina

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Boosting Happiness and Managing Stress

  • Dr. Marc Milstein

www.drmarcmilstein.com

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Th The Hap appiness For

  • rmula

la

  • The happiness of over 18,000 people worldwide has been

predicted by a mathematical equation:

1.Robb B. Rutledge, Nikolina Skandali, Peter Dayan, and Raymond J. Dolan. A computational and neural model of momentary subjective well-being. PNAS, 2014 DOI: 10.1073/pnas.1407535111

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The Happiness Formula:

1.Robb B. Rutledge, Archy O. de Berker, Svenja Espenhahn, Peter Dayan, Raymond J.

  • Dolan. The social contingency of momentary subjective well-being. Nature

Communications, 2016; 7: 11825 DOI: 10.1038/ncomms11825

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  • Where t is the trial number, w0 is a constant term, other weights

w capture the influence of different event types, 0 ? ? ? 1 is a forgetting factor that makes events in more recent trials more influential than those in earlier trials, CRj is the certain reward if chosen instead of a gamble on trial j, EVj is the average reward for the gamble if chosen on trial j, and RPEj is the RPE (reinforcement prediction error) on trial j contingent on choice of the gamble. The RPE is equal to the reward received minus the expectation in that trial EVj. If the CR was chosen, then EVj = 0 and RPEj = 0; if the gamble was chosen, then CRj = 0. The variables in the equation are quantities that the neuromodulator dopamine has been associated with in previous neuroscience studies. The additional term w4 relates to advantageous inequality (guilt) when the reward received by the subject Rj exceeds the reward received by the other player Oj, and w5 relates to disadvantageous inequality (envy) when Oj exceeds Rj.

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Two Take Home Messages

  • 1. Results shows that moment-to-moment happiness reflects not just

how well things are going, but whether things are going better than expected.

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Two Take Home Messages

  • 1. Results showing that moment-to-moment happiness reflects not

just how well things are going, but whether things are going better than expected.

  • 2. How well things are going for those around us.
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Does It Really Matter If You Are Happy?

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Ha Happy Old lder Peo eople Liv Live Lon Longer

  • Increase in happiness is directly proportional with a reduction in mortality. Across gender.
  • The likelihood of dying due to any cause was 19 percent lower for happy older people.
  • Every increase of one point on the happiness score lowered the chance of dying due to any

cause among participants by an additional nine percent.

  • Even small increments in happiness may be beneficial to older people's longevity.
  • Programs for happiness?

1.Choy-Lye Chei, June May-Ling Lee, Stefan Ma, Rahul Malhotra. Happy older people live longer. Age and Ageing, 2018; DOI: 10.1093/ageing/afy128

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Is The Secret To Happiness….

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Are Hap appier Workers Mor

  • re

Productive?

Professor Andrew Oswald, Dr Eugenio Proto and Dr Daniel Sgroi, Department of Economics at the University of Warwick

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Happiness made workers 12 12% to 25 25% more productive

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Can an You

  • u Teac

each Hap appiness? Hap appiness In Interventio ions? Trick ricky?

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What Is Happiness?

Lots of theories Now we can look in the brain.

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Stress…..Good or bad?

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What Does a Burst of Stress Do To Your Brain?

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Stress Free Is Is NOT Rea ealistic And Not Id Ideal

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Without Stress We Probably Wouldn’t Do Much

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Im Impacts Of f Chronic Str Stress

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St Strategies To

  • Man

anage St Stress

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Th The Br Brain Lea earns To

  • De

Deal With th Str Stress Th Through Prac actice (Bu But The he Righ ight Prac actice)

What doesn’t work?

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A Unique Study

  • n Mind

Wandering and Happiness

Matthew A. Killingsworth, Daniel T. Gilbert A Wandering Mind Is an Unhappy Mind Science 12 November 2010: Vol. 330 no. 6006 p. 932

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A A Happy Brain

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Left ft Prefr frontal l Cort

  • rtex

x Is Is Mor

  • re Activ

ctive When Peo eople le Fee eel l Hap appy

Tested thousands of people....

Antoine Lutz, Julie Brefczynski-Lewis, Tom Johnstone, Richard J. Davidson. Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise. PLoS ONE, 2008; 3 (3): e1897

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Is This The World’s Happiest Man?

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Why Is Is Ricard’s Left Prefrontal Co Cortex So

  • Acti

ctive?

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Mindfu fulness Is A A Cor

  • re

El Element t Of Med edit itatio ion

2 key elements:

  • Maintaining attention on

the immediate experience.

  • Attitude of acceptance

towards the experience.

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Monks Practice Min indfulness: Put t A Bu Bunch Of f Monks In In Br Brain Scanners

Monks Seem To Have Robust Connections In Scattered Parts Of Their Brain

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You Mig ight Be Be Thin inking....

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Ho How Many Hou Hours Ha Have The Mon

  • nks

Med editated By The Tim ime They Wer ere In Involved In In Thes ese Stu tudies?

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34,0 ,000 ho hours!

  • That’s 11.5 years of meditating 8 hours a day, every day!
  • That’s A LOT of meditating!!!!
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Is Is Th There A C Clif liff Not

  • tes Ver

ersion???

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Prefrontal l Cort rtex Grows Emoti tional l Part rt Of f Th The Brain in Sh Shri rinks

What about those that did not meditate?

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What Are These Meditators Actu ctually Doi Doing????

Breathe in calmness, breathe out anxiety.

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27 27 Minutes A A Day Of Pract acticin ing Mindfu ful Med edit itatio ion

  • They reported

that they felt less stressed.

  • But were there

any changes in their brain?

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Anxie iety, Dep Depression, Pain in, Sl Sleep

  • 30 minutes of meditation

per day significantly decreases the symptoms

  • Improvements continued
  • ver the six months

following the training.

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Brai ain Cha hanges.... ..

UCLA psychiatry professor Dr. Jeffrey Schwartz

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Whether We e Are Lea Learning The e Pia iano, , Golf, Or r Stu tudying The Br Brain

The he mo more you

  • u pr

pract ctice ce the he stronger the he con connecti tions.

What if you don’t practice?

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Ca Can You

  • u Le

Learn To

  • Be

Be Ha Happy? Ca Can You

  • u Train You
  • urself To
  • Be

Be Ha Happy?

Is happiness a skill like a sport or learning new information???

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We e Practic ice Our Our Emo Emotio ions Too

  • Practicing being

unhappy makes someone an expert at being unhappy.

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Practicing Min indfulness Keeps Our Br Brains From Wandering....

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Is Is This is The he On Only ly Typ ype Of Of Mindfulness?

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3 Sim imple Ways To Practice Min indfulness Th That You Can Start Doing Today

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Simple le Mindfuln lness

  • Mindful eating and

gratitude....

  • Sounds simple....
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A Mod

  • dern Din

Dinner

  • r
  • r

Lu Lunch at t Wor

  • rk?
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A A Min indful Walk lk an and Gr Green Tim ime

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Oth ther Ways To

  • Prac

actice Min indfulness: (Adults and and Fun on

  • n To
  • Do

Do List) )

Real-Time Associations Between Engaging in Leisure and Daily Health and Well-Being Matthew J. Zawadzki, Ph.D. & Joshua M. Smyth, Ph.D. & Heather J. Costigan, B.S. # The Society of Behavioral Medicine 2015

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A A Bi Big Ar Area Of Of An Anxiety Res esearch: Wha hat Is s Hap Happening He Here?

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The Endless Stream….

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Digit igital ad addi dictio ion incr increases lon loneliness, an anxi xiety ty an and dep depression

1.Erik Peper, Richard Harvey. Digital Addiction: Increased Loneliness, Anxiety, and Depression. NeuroRegulation, 2018; 5 (1): 3 DOI: 10.15540/nr.5.1.3

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Some People Don’t Feel Muc uch Anxi xiety

  • Key Aspect #1:

Deal with one stress at a time and take breaks.

  • #2 ????????
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What Do You See?

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What’s The Difference in Heart Rate/Blood Pressure?

  • Anxiety vs

Excitement?

  • Acknowledge vs

Suppress?

  • Tackle one task at a

time and then take a quick break.

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What If Someone Is Still Struggling?

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Rece ecently ly Pub ubli lished:

  • Patients with AIT account for more

than 40 percent of all adult cases

  • f depression and 30 percent of all

cases of adult anxiety disorder.

  • Take home message.

1.Eva-Maria Siegmann, Helge H. O. Müller, Caroline Luecke, Alexandra Philipsen, Johannes Kornhuber, Teja Wolfgang Grömer. Association of Depression and Anxiety Disorders With Autoimmune

  • Thyroiditis. JAMA Psychiatry, 2018; DOI: 10.1001/jamapsychiatry.2018.0190
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Last Point: How do we avoid stress induced burn

  • ut?

Proven Happiness Booster

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A Burned-Out Brain vs A Resilient Brain ?

1.Yoni K. Ashar, Jessica R. Andrews-Hanna, Sona Dimidjian, Tor D. Wager. Empathic Care and Distress: Predictive Brain Markers and Dissociable Brain Systems. Neuron, 2017; DOI: 10.1016/j.neuron.2017.05.014

Subtle Difference: Both Under Stress

Higher Risk Of Burnout Resilient Brain

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The Brain Science of Compassion and Acceptance?

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You Might Feel The Urge…

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108 Years Without Winning The World Series

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Overall Health: (15 Minutes A Day)

  • Reduction in physical signs of

stress.

  • Success in patient populations

such as breast cancer survivors, PTSD.

  • Lower levels of anxiety and

depression.

  • Dr. Geshe Lobsang Tenzin Negi Emory University
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3 Basic Steps (15 minutes a day)

  • 1. Think of someone you love, care and have

good feelings about

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3 Basic Steps (15 minutes a day)

  • 1. Think of someone you love, care and have good feelings about.
  • 2. Apply same feelings to yourself.
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3 Basic Steps (15 minutes a day)

  • 1. Think of someone you love, care and have good feelings about….
  • 2. Apply same feelings to yourself.
  • 3. Apply those same feelings to other people

you could be upset, frustrated with, etc…..

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Compassion Training For High Stress Jobs?

  • Still have empathy

but don’t internalize and burnout.

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2 Key Points

  • This is the second part of

mindfulness…..

  • Who gets skipped?
  • Who is this for??
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But Here’s The Thing..... NEGATIVE THOUGHTS 10 Things Happened Today

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Why Negative Thoughts?

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This Moment

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What’s Next?

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Best Case Scenario?

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Thanks! www.drmarcmilstein.c .com