Branding Your Presenting Self

If you become aware of thoughts arising, simply notice them, then let them go by imagining them drifting away down an imaginary river. You can achieve the same result by focusing on a mantra (a repeated phrase), in place of the breath. Sensory mindfulness meditation: Pay attention to each of your senses. Identify five things you can see, five things you can hear, smell, touch and even taste. Challenge yourself to describe these sensory experiences in great detail. For example, rather than simply saying I see a butterfly, describe to yourself exactly what it is you are seeing: I see a butterfly with dark yellow wings and small semi-circular black spots. Its legs are moving slowly in a back and forth action. Humans are deeply fallible creatures who build frameworks to explain the chaotic, confusing, and dangerous world they live in. Those things that don't match their preconceptions are tossed aside or else twisted until they fit. If this sounds like a depressing view of mankind, then you are in for a surprise. You see, that fallibility of mind--our suggestibility, if you will--is not a handicap; If used properly, our malleable minds can be twisted to our advantage, healing us and allowing us to live happier, healthier lives. But if used improperly, our suggestibility can be dangerous, even lethal. Our brains have been subtly deceiving us since the dawn of time; Today we are on the cusp of discovering the mysteries behind not just faith healing but also homeopathy, acupuncture, witchcraft, spells, herbal medicine, and many other treatments that have helped humanity, without our ever understanding why. What we are finding is not as clean or as simple as the heliocentric universe. But it is potentially just as important to the future of science as researchers probe the massive gulf between what we think and what actually is. Apply the same level of detail to the descriptions of things you hear, smell, feel and taste. This is an excellent way to ensure you are engaged in the present moment, and not focusing on the past or future. Bodily sensation mindfulness: Close your eyes and become aware of the subtle sensations within your body.

Do you feel an itch? A gentle ache? A tingling? Do not try to fight these feelings, simply become aware of them and allow them to pass. Work your way from the top of your head to the tips of your toes, mentally scanning every inch of the body. Paying close attention to what you notice, proving the same depth of description you would in a sensory meditation. Emotional mindfulness: Arguably the most beneficial type of mindfulness when it comes to managing BPD, this calls on you to allow and accept arising emotions without passing judgment. The world, it turns out, is not what it seems. More important, it's not what we expect it to be, and in that fact lies unimaginable power. This is the force that cured a small boy of Legionnaires' disease, that has been linked with Parkinson's disease and false memories, and that may be the greatest hope for those paralyzed by depression and chronic pain. Tracking this story has taken me through ancient and modern medicine to the brink of an exciting new precipice. Now close your eyes, forget what you think you know, and jump off with me. INSIDE THE PLACEBO EFFECT PLACEBOS, STORYTELLING, AND THE BIRTH OF MODERN MEDICINE The history of medicine is the history of the placebo effect. THINK ABOUT THE LAST TIME you took a pain reliever for a headache. What did it look like? Rather than fighting your emotions, simply try to name them. Exactly what is it you are feeling? Frustration?

Whatever it is you are feeling, accept it and then let it go. Imagine your emotion floating away down the river in the same way you would discard an errant thought during a standard mindfulness meditation. Learning to Control Your Impulses As any sufferer of borderline personality disorder knows, BPD is a constant struggle of battling your impulses. The sudden mood swings can drive you to impulsive, reckless, self-damaging behaviors ranging from self-harming to dangerous driving, to unsafe sex. You likely know these things are no good for you, but it can feel like the only way of easing the chaos inside your head. It can often feel as though you have no choice but to engage in these behaviors. What size and shape was it? Was it white or pink? Which do you prefer? Do you need to see a name brand stamped on the side of it? Now try to remember what it felt like when you swallowed it. As soon as you felt that pill go down, did you imagine molecules of the drug spreading cool, soothing relief into your head? Did you feel better immediately? If you did, that's strange because most painkillers take about 15 to 20 minutes to kick in. That feeling of immediate relief many people experience is the placebo effect--perhaps the purest form of suggestion and expectation. From the Latin for I shall please, placebo traditionally refers to anything inert that has an effect on a patient, usually lasting less than a day but sometimes longer: a sugar pill, a saline injection, or sham surgery, often mixed with a little smoke and mirrors. Though it may not seem like it in the heat of the moment, these impulses can be managed. Begin by acknowledging that these reckless, impulsive behaviors have a purpose. They are coping mechanisms that help you deal with distress, and should be seen as such, rather than a cause for punishing yourself.

But as you no doubt are aware, these reckless behaviors can put both you and those around you in danger. It is important to find healthier and less damaging ways of coping with the distress BPD can cause. In order to do this successfully, you must learn to tolerate this distress, rather than immediately seeking to relieve it. But building your tolerance, you will be able to step back and give yourself a moment to think when you feel the need to act recklessly, as BPD can so often drive you to do. By becoming able to tolerate distress, you will be able to ride out the experience, without resorting to damaging behaviors. No doubt this sounds much easier said than done. So let's take a look at a few of the techniques you can implement to begin to build your tolerance to distress: In other words, nothing. But in the world of expectation, sometimes nothing is more powerful than something--if it's wrapped in the right packaging. That packaging is different for everybody. What allows a placebo to work is something scientists are still trying to understand. It's a combination of psychology, chemistry, and genetics, aided by the power of storytelling. And it all depends on how that placebo is presented. In the case of the headache pill, it's wrapped in the package of Western medicine: something you've come to trust will bring relief. But there are hundreds of other ways to tap into placebos, as scientists are still discovering today. Contrary to popular wisdom, placebos are not tricks or sleight of hand for the gullible or weak-minded--and they're not always temporary. In fact, they are measurable, tangible brain events. Lower Your Body Temperature: When we get angry and frustrated, our body temperatures often rise. Lowering your body temperature can help calm the anger within. Do this by splashing cold water on your face, standing in front of a fan or air conditioner, or stepping outside if you are in a warm building.

The change in temperature will have the effect of cooling you down both emotionally and physically. Engage in High Intensity Exercise: Vigorous exercise is a great way to ease many intense emotions. The next time you feel overwhelmed and about to act out, turn to exercise instead. Sprint around the block or swim a few laps. It can even be something as simple as doing a few jumping jacks or running or the spot for a few minutes. The increase in oxygen flow will greatly aid in managing your distress. Being physically exhausted also makes you far less likely to engage in dangerous and reckless behavior. Far from something to be scorned, the placebo effect is actually the cornerstone of the modern pharmaceutical industry and, for some people, a ticket to better health and well-being. But it can be complicated and, frankly, downright confusing for both doctors and patients. Let me give you an example of what I mean. In 2003, Natalie Grams was a young medical student working in a hospital in Heidelberg, Germany. Her view of medicine was in keeping with that of any physician: Disease is the result of physical problems in the body; She treated her patients as many doctors do, going from one symptom to the next, prescribing this or that drug after a few minutes of gathering data. Then one day she took a literal turn in the road that changed everything. She was driving near her home when a car coming the opposite way drifted into her lane. She had to veer off the road to avoid a head-on collision, and her car spun hard and then rolled several times down a slope into the woods. Miraculously, Grams walked away from the wreck without any physical injuries beyond a little whiplash. Focuses Breathing: Paying attention to your breath, much the same way as you would do in meditation, can be a useful technique in managing distress. Force yourself to breath in a rhythm, giving yourself five counts in, hold for two counts, then release. Repeat as many times as you need to.