Become a member of this channel and help with content creationWe also run online self-help and family meetings / @masudatherapy ◆How to register for membership from your iPhone (browser)Safari • How to register for membership from your iPhone (Safari)Google Chrome • How to register for membership from your iPhone (Google Chrome) [Request for Premium Broadcasts] Please refrain from greeting people by name and personal conversations in the chat box. ◆For business inquiries, please contact [email protected] ◆We are looking for interesting news https://forms.gle/3hPMKeBtMTyeLz1V6 ◆There are many books such as "How to stop hating your parents" https://amzn.to/45IJNFB https://amzn.to/3ODfOqW ◆2nd Channel is here https://youtube.com/@wasedamasuda?si=... ◆Masuda's AI: GPTs is here https://chat.openai.com/g/g-F3vsvlW7J... 00:00 OP 03:37 There is not much difference in how you do it 06:31 Just breathing Let's talk about various things in a little chat. This time we will talk about mindfulness. ■What is mindfulness? Do you know mindfulness? It's popular, isn't it? It was also incorporated into the third generation of cognitive behavioral therapy (to put it in a complicated way), and it is Zen meditation. You can close your eyes or not, but concentrate on your breathing. When you concentrate on your breathing, you can't help but think about various things. Distracting thoughts come to mind. You remember things like work, relationships, and past memories. Try not to be too dominated by these memories. It's fine to think, but if you think you've been thinking about it for too long, you think, "Oh no, no," and go back to your breathing. If you space out, you'll start thinking again. Go back again, and so on. Doing this repetition is basically the beginner's version of mindfulness. There are many ways to describe mindfulness. There are many ways to describe it, such as concentrating on your breathing, feeling grateful, closing your eyes, not closing your eyes, doing it while breathing, concentrating on sports, and so on, but I think you don't need to worry too much about it. When I do mindfulness, I'm often asked, "Oh, so mindfulness is effective. So I'd like to read a book about it. Professor Masuda, what do you think I should read?" I don't think there's any need to do that. I just think it's fine to close your eyes and breathe. Don't think too complicated, you don't have to close your eyes, but close them and concentrate on your breathing, don't do chores, don't do anything else, just space out. More specifically, don't play with your smartphone. It might be okay to just look at the scenery from the car window, but don't even do that. I think this restriction of "doing nothing" is the essence of mindfulness. At times like this, the brain is called the default mode network, and the movement of the head at that time is called the default mode network. At that time, your mind is organized, unconsciously. That is quite important. Of course, there is the essence of breathing in such work, and there are many other things, but I don't think you need to think about it. ■There is not much difference in how you do it. In the end, what this is similar to is the fried rice debate. People often say that the heat is important, the frying pan is important. How to make the ultimate fried rice, it's better to use a Weipa, sprinkle Ajinomoto to mix the flavors, etc. There are many debates, such as the ultimate egg on rice debate, but because anyone can do it, there are people who want to say various things, and because it is deep, it is easy to become a debate. In the end, is fried rice made by a professional good, is home-cooked fried rice enough, is it better to use Nagatanien's fried rice base, or is it okay to just use Ajinomoto, soy sauce, and eggs without using anything like that? There are many, so it depends on the individual, what method is best. People who are picky may say, "It has to be fried rice made by a professional," "It has to be the ultimate fried rice with thickly cut chunks of pork," or "It has to be fried rice from that place," but I don't think most people are that picky, so I think it would be good to practice mindfulness in the same way as people eat home-cooked fried rice. I don't think there is much difference, to be honest. I've been blunt, but I don't think there is much. I don't think there is much difference, but I think there is a big difference depending on whether you do it or not. There is not much difference in how you do it. No, of course there are people who are really bad at it. I know it's rude to say this, but there are people who are really bad at making fried rice, and people who have never even stirred a pot, so I think those people need to learn, but even cracking an egg can get the shell in. But I think people who have experience working, training in sports or playing an instrument, or sitting at a desk for a long time studying for exams, or who have experience doing something while suppressing their emotions, can do it. It's similar to someone who has never made fried rice but has made yakisoba. Of course, as you go along, you will become interested in the points you want to pay attention to, how they do it, what seasonings other people use, and so on, so I think it can be a reference if you ask at such times, but I think it's basically okay to think of it as being about that level. ■Just breathingThere are many essences in just this one thing, "just breathing". The default mode network and the element of organizing the brain that I mentioned earlier. And breathing techniques. In other words, the human brain and body are connected. For example, you may have heard of the suspension bridge effect. It's the thing where if you go to a suspension bridge or a scary place and get nervous, you'll fall in love if there's a member of the opposite sex next to you. For example, if you force yourself to smile, you'll gradually feel happier, just like if you pump your fist, you'll feel motivated. The human brain, mind, and body are connected, and when your heart is beating fast, you feel anxious. You feel anxious, in your brain. At the same time, your breathing also becomes faster, basically. So by slowing down your breathing, you can force your heart to gradually slow down. This will make your brain feel much more refreshed and less anxious. You'll be able to release tension. This already happens. When you train to breathe slowly, at first your breathing and heart were linked over 10 to 20 minutes, but by immediately slowing down your breathing like a conditioned reflex, the switch is switched and your heart slows down, which in turn makes your mind feel refreshed and relaxed, so the more you train, the easier it becomes to do this. If you practice regularly, you will be able to breathe in situations where you are really nervous, such as during a penalty kick in soccer, as you know if you are an athlete, and if you are a psychiatric patient, you may be on the train, before a presentation, or other times, but if you train at those times, you can use your usual breathing techniques. However, this breathing technique has its limits, and even if you breathe as usual in a regular J-League game, you may not be able to calm down at all even if you breathe slowly on a big stage like the World Cup, and you may miss your shot, so don't be too confident, but it's better to train than not. I think this is one aspect of mindfulness. Another is being able to face yourself. I don't think too much about things that make me anxious, but they still come to mind. It's important to face what comes to mind, but let go of it in a moderate way and return to breathing. If you think about it and go back to breathing, thinking, "Oh, no, no," you won't be able to face yourself at all, so since you're taking the time to be empty, I think it's okay to use it as a time to play, to face yourself with ease, and organize your thoughts. That's how it feels. I think there are many other aspects and effects, but just like fried rice has many aspects and depth, I think breathing techniques also have depth. However, mindfulness alone does not complete everything. It's sometimes said that fried rice is enough to make a business, or that it is the whole of Chinese cuisine, but I feel that this is a bit of a stretch. Mindfulness is just one technique in psychiatric treatment, so it doesn't determine everything by itself. Mastering mindfulness does not solve all your mental problems, and there are other elements to stress management after all. There are many things to do, such as improving communication skills to solve problems, receiving leadership education, creating a good environment, using drugs in some cases such as depression, and facing trauma more through counseling, so I think mindfulness should be included as one of the menus, but it doesn't feel like it will be completed by itself. As for how much time you should do this, I think it's better to start doing it for about five minutes, but there are some patients who can't even do this for five minutes. I don't know if it's because of impatience, a symptom of ADHD, or a symptom of depression, but if you can't do this for five minutes, you need to get more help, take a break, or do various other things, so I think it's best to receive proper psychiatric treatment. Some patients may say, "No, I can't do it for five minutes, but my doctor recommended mindfulness even though I'm on drug treatment." That means they are doing it safely under the supervision of a doctor, training safely. I think the doctor is recommending it because he feels that it's probably okay for the patient to do it, and that mindfulness won't make the condition worse. But if that's not the case, you should still ask your doctor. If you can't even do 5 minutes, or if you get confused or panic before 5 minutes, then you're not ready to try mindfulness. I think you should take a break first. Continued in the description https://wasedamental.com/youtubemovie... #psychiatrist #YusukeMasuda #onlineself-helpgroup