The Way to Peace of Mind using the Recorder Model
In my previous post named “What Ifs” and “If only”: Two Thoughts that lead Nowhere Good,” I started examining the ways of thinking that lead, on one hand, to futurizing-–and on the other–to past fixations that exile you from the present moment. These two are ineffective ways of thinking that start with those treacherous phrases and that lead to over-worrying, guilt, and depression. In this post, I will continue to examine the way we think using my “tape recorder” model presented in the previous post that I suggest you read to understand this one better. This model will allow you to identify your mindset rapidly and change your mental states faster and more effectively decreasing anxiety and depression.
In that previous article, I presented a simple but useful model I came up with to describe the modes our minds operate on in natural ways. This model is a metaphor to think about the functions of your mind, how to modify what is going on in it–and when to do it.
As I said before these thinking modes are:
1-Play
2-Fast forward
3-Rewind
4-Pause
5-Stop
In the previous post, I described the negative impact of living in “fast forward” and “rewind” modes. I said there that “Play mode” equates to “present moment living.” Interestingly enough, the English word “play” means a number of different things. It may mean “to activate,” to “play music,” and to “play a game.” Note that all of these meanings are associated with pleasurable activities. This means that when we are active, when we are in “Play mode” we feel good. The same principle applies when we play or listen to music it uplifts our spirits; and when we play games or sports. In all of these activities we get an endorphin kick that gives us a natural “high” without the need to resort to alcohol or drugs. All of these “playful” activities have been shown in research studies to have strong antianxiety and antidepressant effects.
Physical activity as an antidepressant
Even as little as just 45 minutes of brisk walk a day has been shown to have a strong antidepressant effect. This activity is even more powerful if it is practiced in nature. This physical activity can be walking in the woods, by a beach, or in a beautiful natural setting of any kind. This works as long as you are surrounded by some form of natural beauty. It is even more powerful if you take your walk in midday and if you do it under natural light. This is the case as sunlight has a very powerful antidepressant effect. This hour of exposure to sunlight is particularly important if you live in the Northwest of the United States or if you dwell in any other part of the planet in which sunlight is scarce.
Music as an antianxiety and antidepressant cure
There is an entire field of inquiry that studies the beneficial effects of music for our mental wellbeing called “music therapy.” But, even without getting into a formal “music therapy” plan, you can still enjoy the benefits of music on your spirits. But keep in mind that the type of music you listen to will affect your moods in different directions–both positive and negative. The “Mozart Effect” is an example of the beneficial effects of classical music on the cognitive abilities of our minds.
This beneficial “effect” of Mozart’s melodies on our minds has been studied in children and adults. The studies have shown that the singular musical harmony of Mozart compositions has a mind synchronizing effect. His immortal pieces promote tranquility and improve attention and concentration. Listening to foul rap music, on the other hand–not only will make your brain waves disorganized–but it may also lower your spiritual vibrations and bring your spirits down.
Playing music, singing—and learning to play an instrument–are all great ways of combating your depression, your anxiety, and of lifting your mood. This is even more the case if you take lessons in person with a music teacher, if you participate in a band, or if you sing in a choir. Participating in your church’s choir, for example, is a great way of getting spiritual restoration while putting the music swing back into your life.
The power of the Sound of Music
The therapeutic effect of music is seen as the theme of the classical movie “Sound of Music. “In this classic, a music-loving family stops playing and singing–or even allowing music into their home–as a result of the loss of the matriarch of the family. Grief and loss evicts music from the Von Trapp’s family home. As a result of his loss, the widower–a bereaved Austrian captain–has forbidden music to enter the house. Eventually, he recovers the joy of living as a nanny, Maria (played by Julie Andrews) introduces herself and music back into his home. Maria literally reintroduces “the Sound of Music” in the life of the captain and his children and things radically change from that time on. In this beautiful classic–that I strongly recommend to anyone who has not seen it–the curative effects for the family’s sadness and depression were a simple but infallible formula: love, tolerance, family life–and music.
The importance of play in life
When we are children, we spend most of our time playing. As we get older, society pushes duties and obligations on us and our lives become dry drill. As adults we are full of responsibilities with little room to play. Even as children, we were only allowed to play for a few hours after school and in ever-more regimented ways. And this situation has only gotten worse for children today with the lockdowns of the COVID-19 pandemic. But after childhood is over, unless people are involved in music or sports, playing as a pure for fun activity is over.
Playing anything, sports, table games–or any other shared playful activity for that matter–particularly if these play activities are shared with others–have powerful antidepressant antianxiety effect. These ludic activities consume your present moment attention; they provide for distraction; and they are a great opportunity for human interaction.
Hitting the gym may gather the physical and brain benefits of the exercise, but it not always provides the critical social interactions afforded by playing group sports or games of interaction. This isolation in the gym can be diminished by availing yourself to the services of a personal trainer. You can also go to the gym consistently at a certain time–and if you dare reach out–you can start up a conversation with someone and create a social tie there.
Immersing yourself in present moment activities and reaching the state of “flow”
The idea here is this: When you are involved in present moment activities that are pleasurable you kill two birds with one stone. You have to stop worrying because you have to pay attention to whatever is happening in the game and you no longer have time to think about your worries or losses. Therefore, you are distracted and this helps anxiety. If the immersion in your activity is so deep that you forget yourself and everything else completely you reach a state called “flow.”
These activities are pleasurable and gratifying. A big source of depression in today’s world is the fact that too many of us lead lives that resemble that of the character of the film “Groundhog Day.” We keep on doing the same thing–the same boring routine of work and commuting day in and day out–until life feels like a miserable routine. Doing the routine–day after day–without any human contact or doing any gratifying activities–is a sure way to chronic depression. The more involved you are in these activities and the more you include other people in what you do–the better your mood is going to be and the more integrated (less lonely) you are going to feel.
Learning to press the “pause” button
There are several ways in which you can put your mind on “pause.” Learning how to pause the activity of your mind is essential to achieve emotional wellbeing. Not knowing how to pause your mind is a sure way to fall into the grips of anxiety, of obsessive worries, or of falling into the pit of depression.
Mental ruminations and inability to stop thinking are huge sources of generalized anxiety disorder. The hallmark of this disorder is excessive worry, a tendency to catastrophize situations–and the perennial inability to stop thinking. Recurrent thinking catastrophic thoughts will lead you to insomnia. Mental ruminations about the past in the “rewind mode” will take you to regrets, self-recrimination, guilt–introduced by the infamous “If only….”–discussed in my previous article.
I will not go in depth in this post on the different ways of putting your mind in the Pause mode. That will be the subject of a future post on this matter. However, I will mention some ways in which you can put your mind in Pause mode and relax:
- 1-Physical activity that requires your attention (say playing a game of table tennis) is a great way of putting your left hemisphere (the ever-talking brain hemisphere where speech resides) into temporary “pause.”
- 2- Distractions of any kind, which may include listening to music while watching TV or watching TV as you walk on a treadmill are good ways to give your inner dialogue a break.
- 3-Praying and meditation are two great habits for putting the mind on pause. However, praying in the usual religious way, operates in an opposite direction than the practice of meditation. While praying implicates language (left hemisphere activity) and is made of imprecations, requests to God–or thanksgiving for graces received using your verbal self–meditation involves emptying the mind from thoughts. While Prayer can be understood as “you talking to God,” Meditation that leads to inner silence, involves “listening to God.” Both mental activities are spiritually and emotionally useful and complementary. I will get more in depth into these subjects in an upcoming post.
- 4-Taking a walk in a natural setting becoming fully immersed in the activity is a great way of bringing your left hemisphere to silence.
- 5-Sessions of bodily relaxation and massage can do the same for you. These are activities that require not to be paid if you cannot afford them. If you have a significant other, you can take turns at giving each other a relaxing rub.
- 7-Taking a candlelit warm bath is a great way of relaxing your mind and body. You can do it for a minimum of 30 minutes in the evening to help you relax and prepare yourself to sleep. Adding Lavender oil essence to the water and Epsom salts make this relaxation much deeper. Lavender has tranquilizing properties and Epsom salts contain magnesium that works as a skin softener and has muscle relaxant effect.
- 8-Finally, having sex regularly has a calming activity on the mind. Sexual activity puts the left hemisphere in off if you do not engage in too much talk during the activity–and if the activity is satisfactory to you. Sexual activity is a strong anxiety regulator. Sexual activity also has multiple other health benefits. This is the case as long as the activity is practiced within established relationships and practiced in safe ways. Sexual activity has been shown to improve hormonal balance in both sexes–but even more so in women. The hormonal surges (estrogens and Oxytocin) elicited by sexual activity improve health, skin and hair quality, and mood. Oxytocin increases the feelings of tender attachment within the relationship. And, as a bonus, sexual activity is a natural sleep inducer.
In upcoming posts, I will continue looking at different ways of putting your mind on “pause mode.” But the main take home point here is that–for you to function at the top of your game in your Play mode–you need frequent episodes of putting your mind on Pause. I will also discuss the Stop mode and its mental functions and will discuss its importance and benefits.
If you liked it or benefited from the content of this article let others know by giving it a “like it.” As always, don’t hesitate to ask a question or leave a comment. If you are interested in mental health matters, you can sign up for this blog for free. Become a member of this community of readers. Enter your email address below after pressing “like.” You can learn more about me and my practice and my work by clicking here www.drtpsychiatry.com
I hope to see you in my next post,
Till then,
Dr. T
Very helpful. Thank you.