CYBCYL Chapter 8- Becoming Focused: Prefrontal Cortex Prescriptions

In this chapter, Amen emphasizes a technique he calls “total focus” to heal prefrontal cortex problems. His prescriptions help emphasize this overarching theme. Prescription 1: The One-Page Miracle. This rule requires one to be very concrete with his or her goals and think deeply about what those goals are. Then that person would have to take a sheet of paper and write down goals under the following headings and subheadings: “Relationships” – Spouse/Lover, Children, Extended Family, and friends ; “Work” – Current work goals, future work goals, getting along with employer; “Money” – current financial goals, future financial goals; “Myself” – body, mind, spirit, and interest goals. This enables you to have something that essentially says, “These are the goals I want to have for my life.”

Amen’s second important pfc description (skipping a few) is to get organized; get help when you need it. Having organizational skills is one of the most important assets someone can have. However, it can also be very difficult to attain if you don’t immediately have it. Unless you work at it. Some tips that Amen provides for helping with organization are:

• Setting clear goals for your life (prescription 1)
• Devote some time every day for organization
• Prioritize your projects and tasks
• Create deadlines and enforce them strongly
• Keep “TO DO” lists (and possibly prioritize them as well)
• Break down overwhelming tasks into smaller ones
• Do your most unpleasant and/or hardest tasks first
• Use file folders if necessary to help with organization

Other prescriptions suggested in this chapter include but are not limited to: Playing music while you work (such as Mozart), maintain proper nutrition for optimal pfc activity, and audiovisual stimulation.

I encourage book owners to study these other techniques in addition to prescriptions 1 and 2 mentioned above. For all potential CYBCYL book owners, consider buying this book just to study the prescriptions, because I believe that those areas are where the book holds its true value. What I like about this book is that even if you do not have a problem with a particular system in your brain, it is still very helpful to study the prescriptions that Amen outlines. For instance, the title of this chapter is ‘becoming focused.” Many people without a problem in their pfc may still need more improvement in concentration and other areas. And with the prescriptions outlined in these specific chapters, they can potentially change their brains and change their lives.

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CYBCYL Chapter 7- Looking into Inattention and Impulsivity: The Prefrontal Cortex

The prefrontal cortex is arguably what makes us human. It is considered that most evolved part of the brain and is responsible for a variety of functions including: judgment, attention span, critical thinking, problem solving, organizations, empathy, learning (from experience), simulation, and many others. This part of your brain is important in helping you learn from your mistakes.

Your prefrontal cortex is divided into 3 sections: the dorsolateral section (outer surface), the inferior orbital section (front underside), and the cingulate gyrus (through middle of frontal lobes). These parts of the brain are not important for now. Problems with the PFC as a whole include: short attention span, distractibility, chronic lateness, poor time management, disorganization, procrastination, poor judgment, inability to express emotions, short-term memory problems, social and test anxiety; and many others.

Amen stresses ADD/ADHD (attention deficit disorder) in this chapter, stating how “it occurs as a result of neurological dysfunction in the prefrontal cortex.” He has been very interested with it, ever since he found out that 2 of his 3 children unfortunately have this disorder. The rest of this chapter delves into ADD and how it relates to problems with the prefrontal cortex. Standard symptoms include: short attention span, distractibility, impulsivity, conflict seeking, disorganization, starting many projects but finishing few, and moodiness/negative thinking. Of course, just having these symptoms does not mean you automatically have ADD. However, you can talk to your doctor if you feel like any of these concern you.

Since I know many people who can relate to the problems that this chapter describes, I am eager to see what “remedies” Amen has in store. It seems, from this chapter, that many of the problems with the prefrontal cortex are involved with higher-level thinking and judgment. This is because as mentioned before, the prefrontal cortex is a relatively “newer” part of the brain. There is also an interesting study I read about that involves the delaying of gratification using marshmallows. That test mainly involves the prefrontal cortex, and test subjects (children) were supposed to resist the temptation of a second marshmallow after eating one. Those who delayed were likelier to be more motivated and successful in the future.

These introductory chapters are meant to introduce the reader to a part of the brain, what it is responsible for, and the problems associated with that part. This chapter pertains to me as well as many others I know, and I look forward to reading about how to go about fixing these problems. I recommend other readers to follow the helpful checklist that Amen provides in this chapter to find out if you have certain problems in this part of the brain. 

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CYBCYL Chapter 6 – Mastering Fear: Basal Ganglia Prescriptions

Based on the checklist in chapter five, it is possible to determine if you may have a problem with your basal ganglia. Again, they are responsible for your anxiety levels, smoothing motor movements, and integrating movement and feelings alike. Prescription 1: Kill the Fortune-Telling ANTs. Remember ANTs (automatic negative thoughts) from chapter 4? Well people who often have ANTs are usually more anxious, and many of these people may consider themselves pessimistic as well. There are many ways someone can overcome these thoughts. One way Amen suggests is to write down the thought that is causing you anxiety as well as the ANTs. Then try to “talk back” to the ANT and rid it from your mind. Often if you think something will go wrong, it will usually be the other way around.

Prescription 2: Use Guided Imagery. Here Amen says that you should find a quiet place to relax and be alone for about a half hour. Visualize yourself in your dream place, and try to picture it with all your senses. In essence, it’s like taking a mini vacation. Oh and be sure to breathe deeply and calmly. Prescription 3: Think about the “18/40/60” Rule. This rule states that, “When you’re 18, you worry about what everybody is thinking of you; when you’re 40, you don’t give a damn about what anybody thinks about you; when you’re 60, you realize nobody’s been thinking about you at all.” Here Amen emphasizes that one should not worry about what others think about him or her. Often, anxiety may be caused by those who always fret over their perception in other peoples’ eyes. He says that “behavior should be based on yourself, not someone else.” Many more prescriptions are discussed in this chapter.

I would agree with most of what Amen discusses in this chapter; these are very reasonable prescriptions that people with basal ganglionic problems should take. I would certainly emphasize the power of meditation above all else. This is another one of Amen’s prescriptions that I did not have enough space to cover in this chapter, but it’s a very noteworthy one. I currently meditate, and I can definitely certify that it has helped drastically reduce my stress levels and improve my concentration as an added bonus. I encourage many people (regardless if they have problems with their basal ganglia or not) to try this practice. Additionally, although Amen’s third prescription certainly does make sense, take it with a grain of salt. He does not imply that you should do whatever you want with no regard for consequences. Don’t be self-centered. Instead, don’t make “pleasing others” your main focus in life. 

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CYBCYL Chapter 4 – Enhancing Positive Thought Patterns and Strengthening Connections: Deep Limbic System Prescriptions

How can one heal deep limbic system problems?

Deep Limbic System Prescription 1: Kill the ANTs – Depressed people view the world through a dim and gloomy scope. They harbor regret and look towards the future with anxiety and fearfulness. In this case, they suffer from ANTs or automatic negative thoughts. These can cause many to become depressed or think pessimistically. Some typical ANTs would be: “You don’t care about me” or “It’s your fault”. In order to heal this system, people must drive out the ANTs from their brain. Why? Because their thoughts are very real.

Deep Limbic System Prescription 2: Feed Your Anteater- You need to first notice ANTs and then crush them, making sure that they don’t influence your work and relationships. Whenever you see an ANT, make sure that you train yourself to recognize it and write it down. Most importantly, talk back to your ANTs. In doing so, you are essentially feeding your anteater.

Deep Limbic System Prescription 3: Surround Yourself With People Who Provide Positive Bonding. This one is very self-explanatory. In doing so, you can make it easier to have less ANTs and instead think positively. List the 10 people you spend the most time with. Make a note of how they support you and how you want to be supported more.

These are some of the main prescriptions that can help your deep limbic system. The book delves into many others which involve thinking about fond memories and surrounding yourself with good smells.

This book is very unique in that it talk about how one can influence change in their behavior through. After a particular system in the brain is discussed, the subsequent chapter talks about how people can positively influence that system which essentially changes them for the better (hence the title “Change Your Brain, Change Your Life”). I assume this will be the case for future parts of the brain discussed.

I felt that this chapter was especially important since the deep limbic system is responsible for some of the most basic functions of human expression. I immediately thought about how many people I know fit the symptoms of having a problem in their deem limbic system. With this chapter, however, it is easy for people to recognize that first, they have a problem and second, they can fix it. In this way, I hope that many other chapter will continue this trend of identifying, attacking, and ultimately, improving problems in your brain and in your life.

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CYBCYL Chapter 3- Love and Depression: The Deep Limbic System

This chapter delves into the role of the “deep limbic system” in our daily lives. However, it should be clarified that this term should not be confused with “limbic system”, which has other additional parts. Rather the “deep limbic system” in this chapter refers to the thalamic structures and hypothalamus, along with other surrounding systems.

The limbic system can be considered the “older” and more “primal” part of the brain. It has enabled animals to experience and show emotions, and the deep limbic system has many other functions including:

•  setting the emotional tone of the mind
• filtering external events through internal states (emotional coloring) 
• “tagging” events as internally important
• Storing highly charged emotional memories
• Modulating motivation
• Controlling appetite and sleep cycles
• Directly processing the sense of smell
• Promoting bonding
• Modulating libido

The chapter showed that in SPECT scans, brains that were more overactive in the deep limbic system area were correlated with subjects’ depression and negativity. This may be counterintuitive as once thought. What this means is that when the deep limbic system is overexcited, our perspective of the outside world changes (in this case, we become more pessimistic). More is discussed in this chapter relating to the menstrual cycle in females and the associated change in behavior. The deep limbic system is also responsible for directly processing the sense of smell as well as modulating libido. What this means is that certain smells may increase sexual arousal and activity (which has been proven in tests).

This chapter is very significant towards my understanding of human behavior. I did not know how or why certain people were pessimists and others were optimists. I did not know why emotional memories could change a person’s perspective. I did not know why sexual activity was associated with smells or why it decreased stress. However, this chapter answers all those questions.

The deep limbic system is one of the most important parts of our brains, especially in determining human behavior. It was very interesting to read about how all these functions were linked in some way, and I have seen that the key to understanding comes from knowing the key functions of the deep limbic system. For instance, the deep limbic system is responsible for both modulating libido and promoting bonding. This is important to understand because it means that many teenagers who embark in casual sexual relationships may become more attached to one another. I hope to use the information I learned in this chapter to form links where other parts of the brain are discussed (in future chapters). 

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Chapter 1 - "Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness"

      The first chapter of the book is called “For Those Who Have Eyes, Let Them See: Images into the Mind.” The beginning of the chapter goes into detail on Single Photon Emission Computed Tomography (SPECT), which is used to make a comprehensive image of the brain. Essentially, a radioactive isotope is bound to a substance that is attracted to brain cells. This substance is injected into the person’s vein where it runs through the bloodstream and to the brain. Afterwards, a SPECT “gamma” camera rotates slowly around the patient’s head, and a supercomputer reconstructs brain activity levels from the images.

From this technique, it is possible to create an accurate and sophisticated brain map showing blood flow and metabolism. From tens of thousands of brain scans conducted over many years with different patients, doctors have been able to correlate certain brain maps with particular disorders or imbalances. Therefore, we now have the ability to identify patterns associated with brain function and different behaviors. The rest of the chapter details what is unique about this book. There are actual example images taken from SPECT scans of patients, some of whom have healthy brains and others who have different neurological disorders. For instance, with someone (in this case, a person named Ellen) who has suffered a stroke, that region of their brain shows up as a hole in the SPECT image (possibly due to the lack of blood flow in that region).

I found it very interesting that we can now use these SPECT scans to practically determine what conditions or deficiencies a person may or may not have. Surprisingly, these have been used as evidence in court cases, and I can now see the significance that they have in many peoples’ lives. However, the diagnosis must be accurate for it to be beneficial. Assuming this is true, I know that we have the potential to make better diagnoses involving certain disorders, especially those that have similar symptoms.

This book states that, “you’ll see scientific evidence that your anxiety, depression, anger, obsessiveness, or impulsiveness could be related to how specific structure in your brain work.” From this chapter, I can certify that this statement holds true. My prediction is that this may lead to the author discussing in general what certain behaviors correspond to in the brain. And eventually, how we can treat some of these behaviours and "change our lives."

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An Introduction - "Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness"

            I will be covering this book throughout the next month and beyond. I am privileged to be reading such a unique piece of work that sheds a new light on what we already know (and don’t know) about the brain and the way it functions in our everyday behavior. The book, Change Your Brain, Change Your Life is a New York Times bestseller, and the author, Dr. Daniel G. Amen, owns many clinics which operate using the techniques outlined in this book.

This beginning of this book provides a general outlook on the parts of our brain that govern our emotions and the parts of the brain that play important roles in our lives and in our behavior. The introduction of the book also opens with a bold statement which states that many of our problems are fixable and derive from the improper functioning of our brain. Such problems may be observed through a novel cerebral imaging technique known as SPECT imaging (Single Photon Emission Computed Tomography). But what effect does this have for us? This question (I assume) will be answered later in the book.

The introduction also opens with a peculiar case involving Amen’s nine-year-old godson and nephew, Andrew. Unlike other boys his age, Andrew had been experiencing extreme bouts of depression, coupled with intense feelings of suicide and homicide. These feelings drove him mad, and at one point he assaulted a young girl without the intention of doing so. After using SPECT analysis, the author determined that he had been missing his left thalamus! In its place was a large cyst which needed to be surgically removed. After searching for many neurosurgeons, one finally agreed to operate, and within a few days, Andrew was finally back to behaving like a normal child.

I found this book quite engaging, to say the least. The opening paragraph provides an excellent segue into talking about the brain’s role in defining our individuality (after all, every person has a different brain). Additionally, I find it interesting that we can associate certain parts of the brain with certain behaviours. This association has led mental health experts to search for new ways to tackle the issues that many of us face. The book states that there are “brain prescriptions” available that can help change your brain and improve yourself as a person. I look forward to reading about these in coming chapters.  

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