recovery

John Oliver Critisizes the Pharmaceutical Industry Over America’s Overwhelming Opioid Epidemic

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Please watch John Oliver deliver a harsh rebuke of the pharmaceutical industry for its dishonest marketing of opiate-based pain medications. But the problem is even bigger than that. The healthcare system our doctors work in only permits seven minutes per patient visit. How could our doctors do anything else but prescribe a pill with so little time? Our medical system is the most expensive in the world, and, simultaneously, delivers the least value for that money when compared to other first world nations.

Be forewarned that he does get political and is crude at times. I think these issues do deserve attention, however.

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About HSP’s — Highly Sensitive People

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My wife Lynda and I just watched a fascinating documentary titled: Sensitive – The Untold Story. It turns out, the genetic trait of high sensitivity is found in 20% of the population. It is found equally in men and women and in over 100 animal species. The scientific term for the trait is SPS or Sensory Processing Sensitivity. This trait is not a disorder, but it does pose challenges for people who possess it, as well as those with whom they live.

What SPS means is, certain people are more tuned into subtly of words, emotions, environments, threats, meaning, sounds, beauty, loss, poignancy, world events, human suffering, the list goes on. On other words, the brains of highly sensitive people (HSP) not only process more information, but they also process it more deeply. High sensitivity can be a blessing or a curse. Because practically speaking, HSP’s feel more. So their emotions are not only more keen and profound, sometimes they’re more gripping. For this reason, HSP’s can get easily overstimulated in environments that are chaotic, loud, or otherwise intense. Overstimulation is the challenging aspect of this trait, both for the HSP and for those with whom they live. I imagine many stress-related illnesses – addictions, depression, chronic pain, anxiety disorders, and more – are correlated with HSP.

Mark as a babyI am a highly sensitive person. I even joked about it in my guided meditation booklet when I wrote:

“When I was a kid, I don’t remember people thinking that I was spoiled, but I do remember being overly sensitive. I would throw a fit if there were wrinkles in socks when my mom put on my shoes. I’ve always liked things to be just so. I can recall my Dad even telling me to “unfuss myself.” So I guess that’s my life’s journey, learning to accept and allow.”

Being an HSP has been a journey – an educational one – where I’ve had to learn about myself. Learning to meditate and be more mindful has been a big part of that journey. Since I started meditating, my sensitivity has not toned down. Rather, it’s even stronger than ever. But the remarkably positive difference now is in the quality of my sensitivity. I’m no longer reactively sensitive, throwing a fit when I get tired, hungry, uncomfortable, or otherwise when circumstances don’t go my way. Instead, now, I can sit for extended periods of time, experiencing relative discomfort with composure. I’m still sensitive, but now, I’m groundedly sensitive. That’s the blessing that makes all the difference. I now know how to open up and have complete experiences, riding the waves of energy around me. In this way, I can experience the fullness of my gift for sensitivity without it throwing me into an emotional tailspin. The blessed gift of grounded sensitivity heightens one’s senses, and that, in turn, makes life more precious. If you are an HSP, you have the potential to make the shift from reactive to grounded sensitivity yourself. If you need support, I’m here to help.

If you think you’re an HSP, let us know. Add your comment to this post. We want to hear your stories. Also, if you know other HSP’s, share this post with them. They want to know they’re not alone.

Peace,

Mark

Doing Leads to Being

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Ever been to a social gathering or a meeting and introduce yourself this way, “Hi, I’m Mark, I’m a _________.’ Funny how we identify ourselves with what we do. It makes sense. I’m not quibbling about it. But it’s also strange if you think about it. A Noun (being), arises out of a Verb (doing).

For example, if I start smoking, at some point, I become a smoker. In the case of smoking, it’s hard to say exactly when that transformation happens. Are there milestones that identify the shift? Once a person crosses an invisible line it is inevitable, smoking-1026559_960_720the consequences of the actions (smoking) start to emerge. Smelly breath, morning cough, higher blood pressure, lower blood oxygen, possibly even cancer can be effects of smoking. Interestingly, the activating force behind these results begins to fade once a person stops smoking. Changing the actions (not smoking) then attracts different results–better overall health. Also too, the now ex-smoker will eventually stop identifying him or herself as a smoker. The label (the noun) evaporates away as well.

As you know, I’m in the business of trying to inspire people to start meditating. I do this because the same potentiating force that turns doing into being is at play here too. If you start to meditate, you will initiate actions that lead to predictably positive results. Studies show that people who meditate are happier and healthier. The enhanced awareness that goes with a skillful meditation practice also improves relationships at work and home. Simply put, meditators learn skills and perspectives that enable them to suffer less and their life gets easier.

EVERYONE WANTS THE EFFECTS OF MEDITATION. But to my great dismay, less than one percent of people will do what it takes to achieve those positive results. People get so totally lost in the world that they won’t prioritize the one activity that will shift things for them.

One of my meditation teachers, John Yates, PhD., (Culadasa), wrote a book, The Mind Illuminated, that details the ten stages of meditative development. His formulation teaches that a person masters stage one as soon as they develop a consistent practice. If you are part of the one percent and are interested in cultivating the positive results that come with the activity of meditating, find my free guide on starting a practice. I’ve attached a PDF to this blog. Click the link at the end of this paragraph. And please, share it with your friends too. Begin-at-the-Beginning-M1. This PDF is a part of a more comprehensive 6-module online course on learning meditation and mindfulness for stress relief. If you feel inspired, you’re invited to check out that resource as well.

Remember, Being arises out of the Doing, and, when Doing changes, so does Being. Become a meditator. Then, reap the rewards!

THE POWER OF RITUALS TO MOLD YOUR LIFE

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In my mind, the word “ritual” conjures religious overtones. Today, I choose to use it in a much more mundane way. Here, let ritual mean any activity you engage in that captures your attention on a daily basis. I’m talking about ingrained habits, like walking the dog in the morning, watching TV after work, reading the Huffington Post at lunch (me), or posting on FaceBook after putting the kids to bed. We all have rituals we devote precious allotments of our time to every day.

Thoughts and feelings come to reflect whatever are our cumulative preoccupations. Capturing attention as they do, rituals lead to habitual emotional states. And, emotions felt habitually, eventually grow from states into temperaments. That is how mundane rituals mold us over time.

How the power of focus can create a positive spiral in your life
How the power of focus can create a positive spiral in your life

If you want life to be better, consider examining the effects of your mundane rituals. How are you ritually prioritizing your time each day? You may discover that some rituals are not serving you. Giving yourself over to them is costing rather than adding to your life.

If you decide you’d like to replace some of your rituals with a daily meditation practice, I’d like to offer you a quick lesson on how to get started. Just click here to gain access to a free webinar that explains the basics of how to use meditation for stress relief. On the webinar page, you’ll be able to watch a video and also receive free downloadable audio meditations. These are the same meditations that come with the first month of my 13-month guided program. Enjoy them. They’ll get you started.

My mission is to help as many people start a meditation and mindfulness practice as possible. The reason, I want the world to be a better place. So, if you’ve been thinking about taking up the ritual of meditation, go for it. I assure you, you’ll gain more happiness, mental and emotional clarity, compassion for yourself and others, more creativity, confidence, grounded sensitivity, peace, a sense of purpose, deeper sleep, and a better memory. If you want to improve as a parent, to be less impulsive and reliant on medicating substances and behaviors, to develop increased tolerance for distress, then begin to practice the ritual of meditation and mindfulness. IN ALL THESE WAYS AND MORE, THIS RITUAL WILL MOLD YOUR LIFE INTO SOMETHING WORTH CELEBRATING. I’m here to support you if you’d like to get started. Please share this newsletter with anyone you want to be happy.

As always, I wish you peace, health, and happiness.

Mark

Everything is Workable

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Time Magazine Mindfulness

Hi all, I wanted to share an example of a back and forth Q&A between myself and a client with whom I’m working. He’s learning how to use meditation and mindfulness to heal anxiety and depression. Here’s our email string from today:

Time-Mindfulness-020314Client: “Hey Mark, good morning. I just wanted to ask you a question. So I am reading the book “The Path of Individual Liberation” by Chogyam Trungpa. He stresses the importance of focusing on nothing besides the out breath. So now when I meditate I get very anxious and doubt myself, thinking I am doing it wrong. I was thinking maybe it would be better for me not to read any more meditation books because they just mess with my mind, and stick to our practice. Do you have any advice/thoughts?”

Me: “Great question. Reading good Dharma is always a good idea, and Trungpa is good Dharma. If you have questions, just ask. Daily spiritual reading will take you far, so keep going! The advice to watch the out breath is given because it’s so subtle. It’s a “doorway to emptiness.” But the truth is, so are all meditation objects. It’s strange, but the more carefully you observe them, the more ambiguous they become. May I suggest that you do the same with what you think is your anxiety, depression, or a strong emotion or urge. Get in the habit of asking yourself, “what is this?” but don’t answer. Go looking for it. Is it a thought? If you think so, then ask: “what is a thought?” Keep probing. Is it a sensation? What’s that? There’s a saying, “everything dissolves in awareness.” And it’s true. You’ll never actually find the thing you’re looking for. All that exists is experience, which is ephemeral, fleeting, or as the Tibetans say, “empty”. Sit with that, and let me know what you find. Your practice will reveal the truth and that’s where you’ll find your healing.”

So if this type of back and forth support is what you want, and you’d like to learn to use meditation and mindfulness to change and or heal, join us. For a limited time, I’m running a holiday and New Year’s special. Until December 31st, receive $100 off both the Skillfully Aware Meditation Program for Stress Relief, and or the 6-Weeks to overcoming Stress, Pain, Strong Emotions and Urges (Tucson residents only). This offer is not available on the website. To take advantage of it, please call 520-981-9911, or email lynda@skillfullyaware.com.

Wishing you all healthiest and happiest holiday,

Mark

Robin, it didn’t have to be this way

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Were you as shocked as I was when you heard the tragic news of Robin Williams’ suicide? I just stood motionless for a time, wondering why. Of course, people are complicated. I didn’t know Robin Williams. Sure, the comedian and actor that struggled with addictions and depression, but all that’s just surface stuff. His wife and kids knew he was in pain. But not even they knew how much. One’s struggles are so deeply personal. I’m sure they were as shocked as we were, probably more so. My guess is that he hid his pain from them too, out of love.

I’m sad. My heart breaks for him and his family. It breaks for all of us collectively too. The world just lost a unique and wildly creative perspective. Few people ever see the world as idiosyncratically as he did. We need perspectives like Robin Williams.’ People like him help the rest of us open our minds a bit further. His creativity was such a gift. Not as obvious though, but way more poignant now, was that he also carried its curse. There’s a dark side to creativity.

Williams_Robin_USGov_cropI’m reminded of the famous Jack Kerouac quote, “the only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn like fabulous yellow roman candles exploding like spiders across the stars.” The burning, that’s what I want to explore. Because Robin, you were a Roman candle too. We all burn out eventually. I’m just wondering if maybe you didn’t snuff out your light too soon? I may be wrong. Again, each of our struggles is so deeply personal. But I can’t help but think it didn’t have to be this way.

I watched Wolf Blitzer interview Dr. Sanjay Gupta on CNN this week. Wolf astutely hit on this Jack Kerouac theme by asking Sanjay, ‘if the traits that made Williams a great comedian might also have contributed to his deep depression?’ Sanjay speculated this was so, and I agree. It’s easy to imagine how an innately strong, inborn passion could push a person’s emotional pendulum from manic to depressive and back. In fact, it’s so common that it’s almost cliche–the depressed and addicted comic, musician, artist, or writer. Sanjay went on to remark that there are no easy answers. And he’s right again. But if we’re to understand this problem better and hope to prevent the next artistic genius from killing himself, we’re going to have to make sense of the shadow side of creativity, and learn to work with it. I’ve found Jungian and Buddhist psychological to be very effective in this respect.

Secondarily, may I suggest that we start by thinking about disorders like depression and addictions more critically? Sanjay started the interview by reminding us that depression is a disease. I’m not criticizing or even contending with Dr. Gupta. The subtext of his comment was that depression is a serious condition and that it warrants serious treatment. I wholeheartedly agree. Yet, I cringe when I hear the word disease. I know, it’s my issue. But I do so because I know that words are powerful, and in this specific case, it can be misunderstood. Everyone regards cancer as a disease. But does the word disease mean the same thing when applied to depression and addictions? To anyone listening, it carries the same weight. Sure, depression and addictions meet the definition: a particular quality, habit, or disposition regarded as adversely affecting a person. But are we talking about the same thing?

Cancer is primarily a disease of the body. The most-effective treatments for cancer target the body. Psycho-spiritual-emotional interventions may help on the margins. But affirmations, prayer, healing touch, meditation, group therapy and the rest can’t hold a candle to the power of the latest biological and chemotherapies. Depression and addictions are different. They are primarily diseases (qualities, habits, and dispositions) of the mind and heart. Yes, they affect the body too, it’s a whole system. So brain circuits do malfunction. But these conditions are primarily diseases of meaning (thoughts of self, needs, wants, losses, threats, urges, inadequacies, injustices, etc.). For that reason, they are extremely context dependent. That is why a change in meaning can result in a change in being.

Long and short of it is lumping all these disparate conditions together under on label seems like a mistake. If we continue to call both cancer and depression diseases, then we need two categories: one for the diseases of the body, and another for diseases of the mind and heart. Treat the former with biologic and pharmaceutical interventions supported with integrative approaches for symptom management. Treat the latter primarily with integrative interventions, talk and group therapy, shadow work, and most especially meditation and mindfulness. Then, offer pharmaceuticals to manage symptom intensity. That’s what makes the most sense.

The myriad ways humans manifest repetitious patterns of suffering require us to be a little more thoughtful in our approaches to curing them. I’m going to miss Robin Williams. Had the context shifted somewhere in his past, through mind training, I believe things could have been different.

If you found this post interesting or insightful offer your comments. Please also tweet and retweet and otherwise share it within your social media networks.

Mark Pirtle

www.skillfullyaware.com

 

How to Heal Addictions with Mindfulness–In the Realm of Hungry Ghosts (Post 8)

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In The Realm of Hungry Ghosts Cover

Hello and welcome back. Thanks for joining me as I read and discuss Gabor Mate’s insightful and inspirational book, In the Realm of Hungry Ghosts.”

Last time we talked about what Mate calls the “process” of addiction, which I likened to a network function, or “system dynamic.” Where pre-programed actions (process) affect present moment processes, parts, and patterns. In addictions, the whole system therefore gets caught up in self-reinforcing feedback loop from which it is very difficult to break free. Earlier, we discussed the lack of evidence for a person’s genes as being the primary cause of addiction.

Today, we’ll discuss how early childhood experiences plays a much larger role in predisposing a person to addictive behaviors later in life. Before we do, it’s important to understand why experience plays a larger role in developing humans than it does in all other animals.

A human child at the end of its gestation possess a relatively large head compared to the limited pelvic size of its mother. Given that biological fact, the human brain completes the predominance of its development outside the womb. Where a new born colt can run within minutes, a human baby takes months just to roll over and the better part of a year to take its first tentative steps. Such extreme helplessness leaves human children extraordinarily dependent on a safe environment, and on competent, caring and connected adults. Proper brain development depends on it.

AddictAbuse and neglect leave brain systems responsible for attachment, emotional self-regulation and maturity woefully underdeveloped. Children grow into adults. Adults who suffered childhood traumas or neglect are the ones who develop a harsh inner critic, lack self-compassion, can’t focus, make and keep long-term goals or plans, have trouble in relationships, and are predisposed to medicating away the hurt with externals substance or behaviors.

And yet, despite the fact that these dysfunctions were born out of neglect and abuse, large parts of our current treatment system seeks to punish the addict for their thoughts, feelings and behaviors. Such a stance is both strategically and morally wrong. Understanding, as Mate argues, the larger context from which addiction springs allows one to use both evidence and compassion in devising a more heart-centered approach to treatment.

Thanks again for joining me. In the next few posts I’ll delve more deeply into the evidence for blending mindfulness with compassion-centered approaches to addiction treatment.

If you find these posts helpful, please share them with your social networks. To learn more about me and my work, please visit my website: www.skillfullyaware.com. If you’d like me to speak to a group or organization in your city, email: lynda@skillfullyaware.com.

Be well,

Mark

How to Heal Addictions with Mindfulness–In the Realm of Hungry Ghosts (Post 5)

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In The Realm of Hungry Ghosts Cover

Frustrated_man_at_a_deskHello again, and thanks for joining us as we read and discuss Gabor Mate‘s book “In the Realm of Hungry Ghosts.” Last time we looked at the factors that predispose a person to addictive thoughts and behaviors. We discovered that stress, especially toxic early childhood stress–even more than genetics–is the strongest predetermining factor for developing an addiction of any kind. The question then becomes, why? The simple answer is that early childhood stress negatively affects the emotional and self-regulatory circuits in a developing child’s brain. Mate writes that four brain centers are particularly affected.

1. The dopamine “motivation” circuits
2. The opiate attachment/reward circuits
3. The frontal executive control circuits
4. The stress response circuits

Very simply, overwhelming stress causes these systems to malfunction. For example, stress creates a lack of the powerful and necessary neurotransmitter dopamine, and also of the receptors that dopamine binds to. A person who suffers from an internal and persistent lack of dopamine will have a tendency to feel malaise, which can predispose that same person to seek out substances and behaviors that increase levels of brain dopamine. It’s strange to think that a person is not actually addicted to cigarettes or cocaine. Rather, they’re addicted to the surge of dopamine that these substances provide.

Normal neurotransmitter levels and well functioning emotional control and stress centers are necessary if one hopes to feel and function normally. Mate suggests that this fact illuminates the central dilemma in addiction treatment, “if recovery is to occur, the brain, the impaired organ of decision-making, needs to initiate its own healing process. An altered and dysfunctional brain must decide that it wants to overcome its own dysfunction… the very concept of choice appears less clear-cut (however) if we understand that the addict’s ability to choose, if not absent, is certainly impaired.”

The foregoing opens the space for many questions. Primarily, is addiction a disease or something else? Secondarily, can a dysfuntional brain hope to heal itself through it’s own efforts? I look forward to your comments.

If you find these posts enlightening, please share them with your social networks. Learn more about my work at www.skillfullyaware.com.

How to Heal Addictions with Mindfulness–In the Realm of Hungry Ghosts (Post 3)

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In The Realm of Hungry Ghosts Cover

Hi. Welcome back. Thanks for joining me as we read and discuss Gabor Mate’s book on addiction, “In the Realm of Hungry Ghosts.” Today, we’re going to explore Part II. In this section of his book, Mate explains how addiction creates biological and psychological feedback loops that are self-reinforcing.

First, however, let’s discuss what are the agreed upon hallmarks of addiction, both substance related and not. First, the standard view of addiction is any habitual pattern in which a person feels compelled to repeat despite its negative impact on himself or others. Therefore, addiction involves:

1. an obsessive preoccupation and compulsive engagement with a substance or activity

2. impaired self-control over the use of a substance, or engagement in a behavior

3. continued use of the substance or engagement in the behavior despite evidence of harm

4. a sense of dissatisfaction, irritability, or intense craving when not using the substance, or engaging in the behavior

Dr. Mark PirtleAs Mate writes, ‘these are the hallmarks of addiction, all addictions.’ Mate goes on to explain that addiction involves the same brain circuits, whether the addiction is chemical or behavioral. Therefore, addictions do alter brain physiology.

This is the feedback loop that I was alluding to, where the biology (brain circuits and chemicals) affect the psychology (thoughts and motivations). That explains why it’s so difficult to define addiction from one perspective, biological or psychological. We cannot place addiction in any one of those boxes; it’s more complex than just biology, or just psychology. A larger perspective is necessary to understand it. Without that larger understanding, treatment will necessarily be insufficient.

Mate goes on the write that at the ‘heart of addiction is a dependency, excessive dependency, an unhealthy dependency–unhealthy in the sense of unwhole, a dependency that disintegrates and destroys.” Such a dependency is akin to what I call “attentional fixation.”

In my next post, we’ll explore the factors that predispose a person to addiction. If you find these posts enlightening, please feel free to share them with your social networks.

Wishing you well,

Mark

How to Heal Addictions with Mindfulness–In the Realm of Hungry Ghosts (Post 2)

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In The Realm of Hungry Ghosts Cover

Welcome back to our review of Gabor Mate’s Book In the Realm of Hungry Ghosts. I want to share a few bits from Chapter 3. Specifically, the premise that Dr. Mate puts forth that addiction is a “flight from distress.” He’s very explicit. “Far more than a quest for pleasure, chronic substance use is the addict’s attempts to escape distress.” What he’s saying is this, addicts are compelled to use substances and engage in behaviors in order to feel better. More often than not, in the background, there’s some painful circumstance or condition.  

AddictDepression, anxiety, PTSD, ADD and or any number of other chronic stress-related conditions push an addict to seek relief in their drug of choice or in medicating behaviors. Interestingly, Mate points out that the same brain circuits that feel physical pain are also active during experiences of emotional pain. ‘When people speak of feeling emotional pain, they are being quite accurate.’ Mate states very strongly that ‘hurt’ is at the center of all addictive behaviors.

In my next post we’ll explore the hallmarks of addiction.

For those readers who would like to go deeper, way deeper, check out the work of Eric Garland.

Feel free to comment and ask questions. If these posts are helpful to you, please share them with you social networks.