saying yes

Do you make choices to avoid bad things, or to move towards good ones?

In social psychology terms, are you more sensitive to punishment, or reward? Depending on which tends to influence your decisions, you may be relying one of the following motivational systems...

Behavioral Inhibition System (BIS)	Behavioral Activation System (BAS)
"Avoidance" -- NO	"Approach" -- YES
Responsive to threats	Responsive to opportunities
Motivated to avoid punishment	Motivated to gain reward

BACKGROUND

These systems (first proposed by Gray, 1981) are governed by distinct brain processes. Each of us actually has both systems, which get engaged at different times -- e.g., as a kid, you might stick to one side of the playground (behavior) to avoid a fight (punishment) -- BIS; or, you might sit down next to someone at the lunch table (behavior) to make a new friend (reward) -- BAS.

Each person is different in terms of how often the BIS vs. BAS systems get activated. For example, can you pick out the people in your life who tread carefully at every step, watching for potholes? And, do you know people who always jump at every opportunity without much thought to the consequences? There are also people in between, who bounce between both.

There is no "superior" system -- BAS sounds like a fun, exciting way to go, but high-BAS individuals, if not careful, may take risks that are harmful to themselves and others (and are more likely to develop addictions!). At the same time, high-BIS individuals may seem fearful and neurotic at times, but this can also allow them to be dependable, achieve goals, and... stay alive.

APPLICATION

Knowing that we may be lugging these two systems around in our heads, how can we be most effective with them? Today I want to speak to those who sometimes find their BIS system turning on loud & strong, like me.

I'm the kind of person who sees a lot of opportunity and am energized by possibilities (BAS), but am also quick to spot potential threats and be influenced by them (BIS), i.e., this-may-not-work-out-so-let's-just-cut-losses-and-play-it-safe.

While I've made plenty decisions out of hope and excitement, I can also think of many times where I completely missed the boat on great opportunities to learn, grow, develop -- because I was waiting... watching... afraid.

I don't know about you, but missed opportunities hurt. Where to go from here?

(1) Know yourself: are you always listening to your BIS?
(2) Has it brought you any closer to your valued life?
(3) If not, why not give the BAS a chance?

Say yes,

and see where it takes you.

Would love to hear what you think! And check out a related post on Showing Up.

ordinary magic

People may encounter objectively difficult circumstances

-- disaster, loss, illness, transition, heartbreak, etc. --

but still survive, even thrive.


It seems so extraordinary,

but is actually part of human adaptation,

which makes it... an ordinary magic.

aromatherapy: an introduction

Smell is the most ancient of our five senses. It is the sense that we rely on most when we first come into the world.

Interestingly, our sense of smell is also intimately linked to our emotions. When we smell something, the odor molecules travel up the nose to millions of little receptors connected to the olfactory bulb in the brain. The neural information received by the olfactory bulb is then sent out to various parts of the brain, including straight to key systems (e.g., limbic) that govern our memory & emotions.

So when we smell,

we feel.
This is where aromatherapy comes in.

Aromatherapy can be defined as the use of Good Smells (often scented essential oils) to enhance physical and/or emotional wellbeing. Essential oils are the aromatic compounds extracted in concentrated form from plants, usually through the process of steam distillation. Popular oils include extracts from florals (e.g., rose), citruses (e.g., lemon), and herbs (e.g., rosemary).

Different oils are said to have specific mood-related properties. For example:

APPLICATION

How to harness the effects of aromatherapy?

First, pick your essential oils* according to your desired effect. Are you looking for something relaxing, or energizing? Do certain smells remind you of something happy? Do your research.

Second, choose your mode of application. Essential oils can be inhaled in the air or applied onto the skin. If applied, however, essential oils should rarely be used at full strength, and are best diluted in some kind of neutral carrier like jojoba oil.

Breathe, and enjoy the moment -- appreciate this ancient system that connects mood to our sense of smell.

Do you have a favourite scent? What effects does it have on your mood? I look forward to featuring specific essential oils in upcoming posts!

*Note: Not all essential oils are safe for use by children and/or pregnant women. Please consult a doctor and research thoroughly before using essential oils for yourself.

being mindful

Just planting a seed of this concept, which I use frequently in my work... 
To unpack in the days to come!


- Available as a print & for your phone! -

{ ACT } don't think about the white polar bear

Have you ever tried hard not to think about something?

The classic demonstration* goes like this:

For the next 30 seconds, try not to think about a white polar bear.

Go on, close your eyes and just block out any thoughts of a white polar bear.

And then the white bear grows and grows. The more you shake your head, the more it sticks.

White bears can take other familiar forms: worries, fears, urges. Somehow, when we tell ourselves "Stop feeling sad about that!" or "Don't eat that cookie!", that's when sadness and craving seem to dance most wildly in our minds.

Acceptance & Commitment Therapy (ACT) is built on the idea that, often, our desire to push away negative experiences only results in further suffering -- and, paradoxically, when we learn to “live with” certain unwanted feelings and emotions, we can release their hold over us and even create new, meaningful ways of living.

This year, I am excited to receive specialized training in ACT as part of my practicum. So, here at KARMOMO, I plan to start a series where I will unpack & share concepts as I'm learning them... and how they relate to life, wellness & creativity.

I look forward to having you along for the journey! For your convenience, you could opt to subscribe to KARMOMO to receive these tidbits right in your inbox or via your blog feed. Thank you!

*Wegner et al., 1987