Accelerated-State Conditioning
Link to review basic Accelerated-State Conditioning Theory
by Neal Engelking on 12/24/11The following link will take you to a written outline of basic Accelerated-State Conditioning Theory - http://tinyurl.com/7t5crpv
Self-affirmation may help break down medical screening resistance -
by Neal Engelking on 12/22/11
..and self-affirmations are part of the basic platform
upon which the motivational routine Accelerated-State
Conditioning (ASC) is built. ASC's sub-routine, SuprAffs (Super
Affirmations), are an easy and effective way to change
habits.
One category of habits well worth changing are irrational
or unproductive fears. A typical example might be the
fear of going to the doctor when you think something
serious may be going on. Or should you go to the doctor
and he/she expresses fear you may have a life-threatening
illness and suggests test be run. If the doctor suggests
during an initial screening that running tests for cancer,
for example, some people will allow fear to prevent them
from calling in later for test results.
One way to lesson these type of fears is to work at
changing your attitude about health screening, medical
treatment, etc., thru the use of SuprAffs.
The new study mentioned above by University of Florida
psychologists Jennifer L. Howell and James A. Shepperd
suggests that having patients think about what they value
most can help break down their resistance to medical
screenings.
Repeating SuprAffs like "I LIKE it when I remind myself
that my family benefits when I take care of my health",
(until the fear of doctors and tests is eliminated) would
be one way "thinking about what they value".
"If you can get people to refocus their attention from a
threat to their overall sense of well-being, they are less
likely to avoid threatening information,” said Howell.
Source: The Journal of Psychological Science (PsychologicalScience.Org December 12, 2011)
You don't have to believe it to achieve it -
by Neal Engelking on 12/21/11
....(but your subconscious does!). If this were not true, autosuggestion (self-hypnosis) would not be as amazingly effective as it is. "Fake it til you make it" IS valid because providing suggestion to the subconscious mind changes it regardless of your beliefs about how hard it is to form new habits or eliminate unwanted ones.
You don't have to believe that its possible to change a habit effortlessly, you simply have to give the subconscious believable, specific instructions and you will start seeing some changes immediately) and permanent change in around two months as a rule. Lets say you want to establish the habit of weighing yourself daily. You don't have to believe its possible to develop the habit, you simply have to repeat a "believable" and "specific" affirmation daily, (e.g., "I like it when I weigh myself daily"), until the habit is established. No effort, no wishing, no praying, no pain, no "bare-knuckling", it will just happen. You will slowly develop the habit with no volitional effort on your part. The reason being, when the subconscious gets a believable, specific and (preferably) emotional set of instructions it changes with time (66 days on average according to a recent study), regardless of your skepticism about your ability to change.
Once you truly understand this principal, the resistance to attempting to create other new habits (or eliminate undesirable ones) begins to diminish. As you start seeing results you start realizing your probably completely under-utilizing your range of potential for further change, growth and development . You start realizing you’re just as capable as the next person. You start realizing your false ideas of being untalented, uncreative, etc. are more than likely just not true. You'll start understanding there is no reason not to start using SuprAffs (SuprAffirmations) to finally achieve those goals, quickly, easily, effortlessly.
Depressive symptoms frequently precede new physical impairments -
by Neal Engelking on 12/09/11
ASC Theory - (http://tinyurl.com/3q3wdhj -
postulates that its alternative (or supplemental), non-pharmaceutical, daily, mood-elevating routine Accelerated-State Conditioning can be helpful in preventing/or dramatically reducing depression.
According to numerous studies, prevention of depression is critical when it comes to our heath, both during illness and as a prevention. Now, yet another new study supports this contention.
Critically ill patients who recover from a potentially deadly syndrome known as acute lung injury frequently emerge with new, apparently long-lasting depressive symptoms and new physical impairments that make them unable to perform many daily tasks, Johns Hopkins research suggests.
Results of the new study, published in the American Journal of Respiratory and Critical Care Medicine, also suggest that the depressive symptoms frequently precede the new physical impairments, not the other way around! The research team also said the findings may be applicable to patients with other types of disease or injury who spend time in hospital intensive care units hooked up to ventilators that breathe for them.
Study leader O. Joseph Bienvenu, M.D., Ph.D., an associate professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine. “Depression can make recovery much more difficult. Identifying depressive symptoms early — and treating them — could make a real difference in how patients fare physically in the long term.”
Bienvenu says he was surprised by the finding that depressive symptoms frequently precede new physical impairments, since the conventional wisdom is that the inability after an ICU stay to do things like grocery shopping, driving and walking long distances causes patients to feel demoralized about the loss of these functions. But the reverse appears to be true, he says. Depressed patients, he suggests, are harder to motivate to do the physical activities necessary for recovery and maintenance of function.
Source: Long-Lasting Depressive Symptoms, Physical Impairment Often Follow ICU Stays. Newswire.com - 12/7/2011 - http://tinyurl.com/7azter7
Spice up family mealtime conversations with SuprAffs
by Neal Engelking on 12/08/11
Most people say they like it when family takes the time to share experiences, ideas and goals at mealtime. It makes for stronger bonds, eliminates misunderstandings, offers opportunity for growth, etc..
Family meals can also be a good time for each member to repeat their current daily SuprAffs (an acronym for Super Affirmations). SuprAffs (a sub-component of the daily motivational routine Accelerated-State Conditioning) are verbal, positive self-affirmations. SuprAffs work by deliberately implanting suggestions (auto-suggestion, self-hypnosis, etc.) into the sub-conscious mind. The sub-conscious mind is thought to control most habits not under our volitional control.
Why SuprAffs rather than just any type of general affirmation? Because not all affirmations work; some can even be counter-productive. For example, if we repeat generalized affirmations which we know to be untrue, (like, "I am thin and healthy", when in fact we are not), we're possibly doing more harm than good. SuprAffs work because they have five (5) essential components that make them viable including "believability".
Here are some sample SuprAffs that could be useful at mealtime:
Mary: I LIKE it when I weight myself daily.
Susan: "I LIKE it when I break my goals down into manageable tasks".
Johnny: "I LIKE it when I count to ten when getting mad."
Harry: "I LIKE it, when feeling resistance to a task, asking myself "what small part of this chore am I willing to do now?".....(you get the point).
Four (4) good reasons to repeat SuprAffs at family meals:
1. SuprAffs are goals designed to eliminate unwanted, habits and form new positive habits. A shared goal gives us additional incentive to execute tasks; some call it "sandbagging themselves" or "setting them up to succeed".
2. SuprAffs need to be repeated daily to change habits (which according to the latest research takes an average of 66 days; although we usually see partial results almost immediately). When they are part of a family ritual we are less likely to forget to do them.
3. Repeating a goal (SuprAff) in front of others offers a chance to either receive support (praise, etc.) or useful negative feedback which might encourage us to make necessary adjustments to our goals.
4. Since SuprAffs are verbal, positive affirmations; sharing them out-loud, (especially while smiling and/or laughing) can make the whole family feel more upbeat and motivated to stay focused on their own strengths and goals.
Neal Engelking is the creator of the daily motivational routine Accelerated-State Conditioning (www.AcceleratedStateConditioning.com)and the auto-suggestion routine SuprAffs (www.SuprAffs.com).
Use of opiod pain killers for abdominal pain has more than doubled in 10 yrs
by Neal Engelking on 12/07/11
Use of opiate prescriptions for chronic abdominal pain more than doubled between 1997 and 2008 according to a new study, released by the American Gastroenterological Association.
"Opioid use for persistent abdominal pain highlights the growing challenges clinicians face trying to manage chronic illness without the time, infrastructure and incentives needed to take the integrated approach that experts suggest,said Spencer D. Dorn, MD, MPH, of the University of North Carolina and lead author of the study. Writing a prescription for a pain killer may be the path of least resistance; doing so may satisfy the patient's demand for relief and mitigate the clinician's possible feelings of inadequacy."
The researchers concluded that "the dramatic nationwide rise in opioid use to treat chronic abdominal pain is concerning for several reasons. First, using opioids to treat non-cancer chronic pain is supported by very limited evidence. Second, opioids are frequently misused and sometimes abused. Finally, when used over long periods of time, opioids may trigger other gastrointestinal symptoms, such as constipation, nausea and vomiting, and may even paradoxically worsen abdominal pain."
(Neal's comment):
As a reminder, there are alternative or supplemental (non-pharmaceutical) ways to reduce pain. One such method is to use a routine like Accelerated-State Conditioning (ASC) several times a day to elevate endorphin levels dramatically. Endorphins are well known to substantially reduce pain as they work on the same brain cell receptors as the opiates. According to ASC Theory (www.acceleratedstateconditioning.com/asctheory.html), endorphins and other "chemicals of positive emotion" can be "triggered at will" in any quantity desired, within minutes.
Accelerated-State Conditioning may relieve some Huntington's Disease symptoms
by Neal Engelking on 11/15/11
Accelerated-State Conditioning (ASC) is a daily motivational routine designed to elevate "the chemicals of positive emotion" including the endorphins and endogenous (natural) dopamine. With practice, an individual can deliberately evoke one or more frissons (chills, rushes, goosebumps, etc..) during the ASC routine. The type frissons generated with the ASC routine produce an immediate "pleasurable, almost euphoric state" in many individuals, especially people who frequently get "chills" listening to music.
Frissons have been linked to elevated endogenous dopamine levels in the brain according to a recent Canadian study at McGill University (1). Dopamine is the primary "feel good" neurotransmitter associated with the reward and motivation systems in the brain.
Depleted or low endogenous dopamine levels have been linked to numerous illnesses both psychological and physical. Illnesses like Parkinson’s Disease (PD), chronic depression and substance addictions to name just a few.
In an article dated November 11, 2011 at www.Ivanhoe.com (The Neurological Disorders Channel), titled "New Drug for Huntington's" it was reported there is a new study linking abnormal dopamine levels to Huntington's disease (HD). Here are some article review highlights on the study:
"Huntington's disease (HD). is characterized by an imbalance in the signaling chemicaldopamine. The condition is also associated with motor, cognitive, and behavioral
deficits. To date, no drug has been shown to improve the loss of the ability to move muscles voluntarily. Now however, a new drug called pridopidine, reportedly stabilizes dopamine signaling in areas of the brain that control movement and coordination (2). "Pridopidine has the potential to complement available treatments by improving a different range of motor deficits," according to study authors.
Pridopidine belongs to a new class of drugs known as dopidines, which are designed to restore the brain's dopamine levels to normal. Findings from a previous study
suggested that it improved voluntary motor function without worsening chorea.
The trial, led by Justo Garcia de Yebenes from the Hospital Ramon y Cajal in Madrid, Spain, was conducted to further assess the potential efficacy and safety of pridopidine in the treatment of HD motor symptoms. After six months of treatment, there was no significant difference in the average mMS score between the groups. However, further analysis revealed that patients taking higher doses of pridopidine showed improvement in total motor function, specifically in eye and hand movements, gait and balance.
Researchers then looked at only those patients who completed all study visits and had drug compliance greater than 70 percent. These patients also showed a significant
benefit for the higher dose."
(End of article highlights).
It will be interesting to hear whether anyone with HD tries using the Accelerated-State Conditioning routine to elevate endogenous dopamine with the intent of reducing HD symptoms.
Neal Engelking
References:
(1) “Anatomically distinct dopamine release during anticipation and experience of peak emotion to music”. Nature Neuroscience, Vol 14, September-11-2011
(2) published online in the November 7, 2011 issue of The Lancet Neurology.
Source: Ivanhoe.com. Neurological Disorders Channel. November 11, 2011
New research suggests some BiPolar & Schizophrenia is reversible
by Neal Engelking on 10/16/11
Researchers from King’s College London made the discovery when they examined 22 pairs of identical twins. Although the twins are genetically identical, only one of each pair had schizophrenia or bipolar. This suggests that the environment was in some way responsible for the problem, and the researchers reckon that 30 per cent of all cases are caused this way.
Lead researcher Dr Jonathan Mill says that diseases caused by epigenetics (factors beyond the gene, such as environment) are potentially are reversible – so giving hope for the first time to sufferers.
(Source: Human Molecular Genetics, 2011; doi: 10.1093/hmg/ddr416).
Certain pain killers associated with pneumonia in the elderly -
by Neal Engelking on 09/23/11
One of the theoretical benefits for using the Accelerated-State Conditioning motivational routine as a substitute or supplement for opiods (pain killers) is that you don't have as great an exposure and/or risk to drug side-effects.
Accelerated-State Conditioning theory states that frequent use of the motivational routine elevates the "chemicals of positive emotion" which in turn reduce pain and the amount of opiod use needed.
A new study reveals the possibility of developing pneumonia as side-effect of opiod use. The study was conducted by researchers at Group Health Research Institute and the University of Washington.
According to Sascha Dublin, the study leader, "In animal studies, some opioids including morphine, codeine, and fentanyl, harm the immune system, which also might contribute to pneumonia".
The study has been e-published (Sept 2011) in advance of publication in the journal of the American Geriatrics Society.
Source: The Times of India - http://tinyurl.com/3jnfl55
Could Accelerated-State Conditioning become a treatment for addiction?
by Neal Engelking on 09/13/11
As stated earlier, ASC theory states that the Accelerated-State Conditioning motivational routine elevates dopamine levels by producing frissons. Frissons have recently been associated with elevated dopamine levels in a Canadian study (see citation and study summary in a previous blog regarding music and "chills").
Research outlined below suggests raising the level of dopamine, a naturally occurring neurotransmitter, may be a new approach for addictive disorders. Scientist Charlotte Boettiger, PhD reports in the Dec. 26, 2007 issue of the Journal of Neuroscience, “Our data suggest there may be a cognitive difference in people with addictions,”. “Their brains may not fully process the long-term consequences of their choices. They may compute information less efficiently.”
According to this study the researchers have for the first time identified brain sites that fire up more when people make impulsive decisions. In this study researchers compared brain activity of sober alcoholics and non-addicted people making financial decisions, the group of sober alcoholics showed significantly more "impulsive" neural activity.
The researchers also discovered that a specific gene mutation boosted activity in these brain regions when people made impulsive choices. The mutation was already known to reduce brain levels of the neurotransmitter dopamine. The newly found link involving the gene, impulsive behavior and brain activity suggests that raising dopamine levels may be an effective treatment for addiction, the scientists say.
“I am very excited about these results because of their clinical implications,” one primary researcher said. “The genetic findings raise the hopeful possibility that treatments aimed at raising dopamine levels could be effective treatments for some individuals with addictive disorders.”
Using self-affirmations to reduce negative circular thinking.
by Neal Engelking on 09/06/11
Many people complain they have a hard time not thinking the same thoughts over and over. Single people dwell on the absence of a "significant other", over-weight people keep dwelling on their body-image, etc.. These repetitive thoughts are commonly called ruminative thinking and have been researched quite a bit. For example, studies have associated ruminative thinking with "under-achieving" due to decreased psychological well-being and depression.
My approach to the rumination problem is to encourage the daily use of Accelerated-State Conditioning (aka ASC, a 5-mintute daily motivational routine designed to elevate mood and permanently change behavior) with a focus on repeating those SuprAffs (a sub-component of the daily ASC routine) targeted towards this specific dilemma until the behavior weakens as desired.
SuprAffs are self-affirmations that have five (5) compo-nents that make them, in theory, more effective than generalized self-affirmations. The two (2) most important components are that they are believable and specific. SuprAff theory postulates more effective behavior change in that the sub-conscious (presumably that which to some extent controls habit) gets more "understandable" instructions on what exactly to "change".
Recently, I have come across several articles and studies that support SuprAff theory. One of the best and most recent I’ve found is an article discussing recent research on self-affirmations by Dr. Sander L. Koole, et al from the University of Nijmegen titled "The Cessation of Rumination Through Self-Affirmation". Here is the opening statement in their article about their research findings:"Drawing from self-affirmation theory (C. M. Steele, 1988) and L. L. Martin and A. Tesser's (1989, 1996) theory of ruminative thinking, the authors hypothesized that people stop ruminating about a frustrated goal when they can affirm an important aspect of the self.
In 3 experiments participants were given failure feedback on an alleged IQ test. Failure feedback led to increased rumination (i.e., accessibility of goal-related thoughts) compared with no-failure conditions (Studies 1 and 2).
Rumination was reduced when participants could self-affirm after failure (Studies 1 and 2) or before failure (Study 3). In Study 3, self-affirmation led to increased positive affect on a disguised mood test and more positive name letter evaluations. Moreover, the obtained increase in positive affect mediated the effect of self-affirmation on rumination.
It is concluded that self-affirmation may be an effective way to stop ruminative thinking.
Ok "Ruminators" (me too!), let's get started on those free SuprAffs found at (www.supraffs.com).
Source:
Journal of Personality and Social Psychology, 1999, Vol. 77, No. 1, 111-125
Copyright 1999 by the American Psychological Association, Inc. 0022-3514/99/33.00
New study - using self-affirmations to reduce fear of social rejection -
by Neal Engelking on 08/21/11
Self-affirmations are a form of auto-suggestion or self-hypnosis used to change habits and behavior. They have proven useful to millions of people over the years according to some. A new study about to be published in the journal Psychological Sciences (1)supports the use of self-affirmations to reduce fear of social rejection. Here is a brief abstract by the researchers themselves:
"Chronically insecure individuals often behave in ways that result in the very social rejection that they most fear. We predicted that this typical self-fulfilling prophecy is not immutable. Self-affirmation may improve insecure individuals’ relational security, and this improvement may allow them to express more welcoming social behavior. In a longitudinal experiment, a 15-min self-affirmation improved both the relational security and experimenter-rated social behavior of insecure participants up to 4 weeks after the initial intervention. Moreover, the extent to which self-affirmation improved insecure participants’ relational security at 4 weeks predicted additional improvements in social behavior another 4 weeks after that. Our finding that insecure participants continued to reap the social benefits of self-affirmation up to 8 weeks after the initial intervention demonstrates that it is indeed possible to rewrite the self-fulfilling prophecy of social rejection".
SuprAffs are a critical component of the daily motivational routine Accelerated-State Conditioning. SuprAffs (short for Super Affirmations) are self-affirmations with five (5) specific components. SuprAffs are believable, specific, visualized, repeated while in an elevated mood if possible and repeated three (3) times daily until the new behavior is well established. These five components in my experience make for faster and more effective behavior modification (e.g. eliminating unwanted habits and forming new ones).
You can review a free list of dozens of /SuprAffs in a wide variety of categories including weight control, depression and addictions at the website www.supraffs.com.
(1) Rewriting the Self-Fulfilling Prophecy of Social Rejection: Self-Affirmation Improves Relational Security and Social Behavior up to 2 Months Later.
Danu Anthony Stinson, Christine Logel, Steven Shepherd, and Mark P. Zanna
Psychological Science first published on August 3, 2011 as doi:10.1177/0956797611417725
How Accelerated-State Conditioning elevates positive emotion.
by Neal Engelking on 08/11/11
My theory as to why Accelerated-State Conditioning elevates positive emotion so quickly is that the routine elevates dopamine levels dramatically within minutes. A recent study (1) has shown that frissons (commonly known as “chills”) are associated with elevated dopamine. Dopamine is the primary neurotransmitter involved in the area of the brain associated with pleasure and motivation. Research has shown elevated dopamine levels to be associated with positive emotion or affect (2).
Evoking multiple frissons in a short period of time is a learned behavior and a major component of the relatively new motivational routine I call Accelerated-State Conditioning. The routine is experimental and not currently recognized by the scientific, academic nor medical communities. To the best of my knowledge Accelerated-State Conditioning is the only daily motivational routine built around this new and experimental concept (deliberately inducing frissons to elevate positive emotion and mood).
(1) Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Valorie N. Salinpoor, et al. Nature Neuroscience Vol. 14, Pages: 257–262 Published online09 January 2011
(2) A neuropsychological theory of positive affect and its influence on cognition.
Ashby, F. Gregory; Isen, Alice M.; Turken, And U.
Psychological Review, Vol 106(3), Jul 1999, 529-550. doi: 10.1037/0033-295X.106.3.529
Just quit smoking and feeling sad?
by Neal Engelking on 08/02/11
A new study suggests quitting smoking increases the risk of depression.
The Toronto-based Centre for Addiction and Mental Health released a study Tuesday (1) that showed people who smoke a pack or more of cigarettes daily had elevated levels of monoamine oxidase in their brains in the early stages of abstaining from smoking. monoamine oxidase is known to be at high levels in people suffering from clinical depression.
Just a reminder, Accelerated-State Conditioning is a terrific tool for elevating mood without drugs so this might be a good reason (among many) for a recent smoker to finally give it a try!\
1. Archives of General Psychiatry Vol. 68, No. 8, August 2011
One possible reason ASC helps control weight.
by Neal Engelking on 07/29/11
One of the effects I’ve noticed with my regular use of Accelerated-State Conditioning is it seems easy to maintain a normal weight. A recent study may explain one reason for this. The study (1) showed individuals who were prone to weight gain due to a certain medication regime would often lose weight when taking a drug called Aripiprazole. This drug acts as a mild agonist (stimulates) D2 dopamine receptors and the serotonin receptor 5HT2c.
Accelerated-State Conditioning theoretically has the same action (stimulation) on these receptors as a consequence of users deliberately triggering multiple chills (frissons) during the 5-minute daily motivational routine. Chills (frissons) have recently been shown (2) to dramatically elevate levels of endogenous (natural) dopamine.
(1) Changes in Weight and other Metabolic Indicators in Persons with Schizophrenia Following a Switch to Aripiprazole. Clinical Schizophrenia and Related Psychosis. Vol 5, Number 2, July 2011
(2) Nature Neuroscience, January 2011
